Wear Your Sunscreen!

  After a long winter trapped inside, there is nothing better than getting outside and feeling the warm sun on your skin. After all, the sun's rays have many beneficial properties. Most of us already know it provides our bodies with vitamin D. But, it can also enhance our mood and, in some cases, cure depression. It has been used to help relieve pain in fibromyalgia patients. It even has the power to promote wound healing through it's antimicrobial effects. However, the sun can also be extremely dangerous. How can something be so beneficial yet so harmful at the same time? The same way anything in our lives can be; it's all about moderation. If you are going to be outside for more than 10 minutes, wear sunscreen! Let's have a look at why it's so important.

   You went to the beach (or lake, or water park, or pool...) for the day and you forgot sunscreen. Oh well, it doesn't look too sunny out, you should be fine, right? WRONG! The sun's powerful UV rays slice right through those lingering clouds. A few unprotected hours later and, BAM, you have a sunburn! Not only do sunburns cause pain and discomfort, but they also cause skin damage. A lot of skin damage. A person's risk for melanoma-the most serious form of skin cancer-doubles if he or she has had 5 or more sunburns. Keep in mind, a sunburn is considered to be overexposure of the sun's rays causing ANY degree of reddening of the skin. No matter how "burnt" you are, there has been some damage done. 

   Melanoma is the most dangerous form of skin cancer, and is quickly becoming the most common form of cancer. When treated early, it's fairly easy to make a full recovery. But treatment can be a pretty uncomfortable road. Depending on the type, size, and location of the cancerous cells, the treatments can vary from easy surgical incisions to burning or freezing of the tissue. If it's stubborn enough, chemotherapy may even be used. I don't know about you, but I don't like the sound of that! 

  We all want younger looking skin, but repeated overexposure to the sun's harmful rays can cause the skin to age at an accelerated rate and lead to discoloration. This is called photo-aging and may take years for someone to see these effects. However, once the damage is done, your skin will begin to age faster than you may have hoped it would! Sun damage can take many forms, some more serious than others. Common associated skin changes may include: 
        -Freckles (especially on the face)
        -Dry, rough skin
        -Weakening elasticity of the skin
        -Darkening patches
        -Thinning of the skin
        -Those dreaded deep wrinkles!

   Do you have some really rad tattoos that you are proud to show off every chance you get? I do! I love my tattoos! However, sun exposure is our tattoo's worst enemy! If you have put a lot of time, effort, and money into your tattoo, the last thing you want is sun damage. The more sun exposure your tattoo gets, the more it will fade into a blob of unrecognizable rad-ness. Be sure to protect it!

   Now we know that wearing sunscreen is important, so let's just do it! It may take a few more minutes to get out the door, but our skin is worth it! Look for sunscreens with at least an SPF of 35, preferably 50-75 for children. If you sweat or go swimming, be sure to re-apply every 80 minutes. Wear big brimmed hats, grab your sunglasses, and don't forget to later up those toes, too!


   Now, get outside and soak up some sun, just not too much! 


Natalie Lurie
natalie@guidingfitness.com

How to stay healthy on vacation

Summer is here! It’s warming up, kids are getting out of school, and you feel the tug of a relaxing summer vacation. Maybe it’s poolside at a beach resort. Maybe it’s lounging in the sun while you read the latest novel on your summer reading list. Maybe it’s visiting one of your favorite theme parks for the thrill rides and princess castles. (Which you can confidently do with or without children, of course.) Whatever your plans are, you may be concerned how to stay healthy and on track while traveling, especially if you have worked hard to lose/maintain your weight. Not to worry! Below you will find 5 great tips on how to stay both physically and mentally healthy on your upcoming vacation. 

1.  Plan ahead!  Perhaps you have heard the saying “If you fail to plan, you plan to fail”. It rings true, especially when you are going on vacation. I know, I know. Vacation is about relaxing, letting go, and just not worrying about things. But, you will have such a piece of mind knowing that you have a plan! Be sure to do a little research and have a plan for meals. If you know what restaurants you’ll have access to, and what food they serve, you’ll be more likely to choose the healthier option. Also, plan and prepare plenty of healthy snacks for car trips, plane rides, and in between meals. You are less likely to gorge when it is meal time if you have been consistently supplying your body with healthy food. Some snacks that travel well are fresh fruit, fresh veggies with travel hummus or nut butter packets, granola/energy bars, and nuts.

2.  Stay hydrated!  Be sure to drink plenty of water. If you are traveling, it becomes very easy to become dehydrated. We have a tendency to forget to drink water when things get busy or hectic. Water can keep you feeling energized, alert, and keep sickness at bay. If you are sweating, drink more water. If you drink alcohol, drink a glass of water for every drink you have. Water also helps flush out excess salt should you decide those fries are too delectable to pass up!

3. Stay active!  Depending on where you choose to vacation, this may be an easy one. If you are visiting a large theme park then you will be walking several miles a day and doing a lot of standing in lines. If you are going to be laying on a beach all day, try and get some movement in before you relax. You will have an easier time relaxing knowing you got some exercise in. If you have a hotel gym, hit it up in the morning. Get outside for a walk, a jog, a swim, or a hike. Explore on bicycles. Or throw some of your favorite bodyweight movements into your day; lunges, push-ups, jumping jacks, tricep dips, or squats are all great ways to sneak in some movement!

4. Wash your hands!  No one wants to get sick on vacation and germs are everywhere! Keep your hands clean and you should have no sicknesses creeping into your vacation. When soap and water are unavailable, use hand sanitizer. They are easy to find in those cute little travel bottles that can be thrown in a purse or a pocket. When in doubt, clean your hands!

5. RELAX!  Last, but mostly not least, is relax! After all, you are on vacation. If you plan and prepare, you will have the freedom to relax, breathe, and enjoy your time. Vacation is meant to be a time to decompress and re-energize, so don’t forget to do just that. 

   Now that you have these handy dandy tips, planning your vacation should be a breeze! Whatever your trip has in store for you, may you return energized, enlightened, happier, and ready to tackle all that everyday life has to offer!

Happy Vacationing!

Natalie Lurie

Staying Motivated is Tough!

The New Year- New Me Resolutions are fading; Daily life is creeping in and smothering out our good intentions for a happy and healthy new year. We ask ourselves, "what can we do to help keep our motivation going?" Here are a some helpful tips:

·         Make Goals

·         Gain Support

·         Keep a Journal

·         Find a Fitness Friend

·         Keep your Routine Fresh

Goals

In order for us to be successful in health, fitness and life, we must have goals. We need a vision in our mind of where we want to be, how we want to feel, and how we want to look in the future. The only way we get to our desired destination is by making goals. Writing down goals will help keep track of our expectations and they motivate us to keep pushing when things get tough. We need short term and long-term goals. We have to be specific on what it is we want, what we have to do to get it, and when we want to have it by. We have to be very clear on these things, but we also have to be flexible and have a backup plan when things do not go as planned because, as we all know, life happens to the best of us.

Support

When making a drastic change in our lifestyle it is very important to have support. Family members, friends and co-workers help make a great support team. However, in some cases, support may not come that easy and we may have to go out of our social comfort zone to find it. We should not be scared to use social media to find virtual support. Countless websites are out there. It is a great way to find other people with similar fitness goals. It is fun to share exercises, healthy recipes, motivational quotes, and our over-all experience with others. So let's begin searching to find a great support team today!

Fitness Journal

Another fun way to help stay motivated is by keeping a fitness journal. The list is endless of what all we can keep in there. We can use them to plan our goals, keep track of measurements, paste progress photos in it, keep track of personal records in weight lifting or running, track our foods, and it is a great place to keep our favorite healthy recipes. In addition to the ideas above, we may want to write how we feel, mentally and physically, before and after we exercise.

Fitness Friends

Find fitness friend that is committed to this way of life. Having a fitness friend can make this experience more enjoyable and motivating. However, you should be prepared to be flexible when looking for a workout partner, because even though you have at least one "go to" friend for most anything this friend may not like the fitness lifestyle. You can always ask them if they would like to join you, but be prepared to go out of your inner circle to find a great fitness friend. Once you find your 'match made in fitness' friend, you both can challenge one another by making up weekly or monthly challenges and do your best to complete them. In addition, fitness friends are there for us when we are not there for ourselves. They are there to remind us why we started in the first place and they should be able to give us honest feedback about our progress. No one needs a fitness friend that will just sit back and watch you not give your all. A great friend will let you know when they think your slacking and will put a fire under your booty to keep it moving.

Routine

I like changing things up when it comes to exercises and healthy eating on one hand, but on the other hand, my internal mechanism for comfort and convenience tries to kick in and keeps me from changing my routine sometimes. I eventually get bored and tired of doing the same thing on the same day of the week at the same time each week and eating the same foods. That is when it is time to mix things up a bit. We need to keep the things that are empowering about our current routine, and change the things that are exhausting our positive energy. With a little research, we can find new and interesting exercises and recipes to keep that routine fresh. Perhaps, change the routine monthly so boredom will not set in.

Now it is time to put all of these ideas in place.

Are you still sitting there?!?!

Why?!?!

Get up and get to it!!!

Amanda's Journey - My Personal Journal - Starting Reflection

This is a look into my personal weight loss / healthy living journal. 

- Amanda

9/22/2014 – Day 1

Starting Reflection

• I want to become stronger mentally and physically.

• I want to live a more active lifestyle. I want more energy. I am tired of sitting around and always feeling tired. 

• I want to be proud when I look at myself in the mirror. My self-esteem is very low right now.

• I want to feel less stress.

Positive Thinking

• I am focused on learning new things.

• I am open to spending more time on making me a better version of myself.

• I am committed to changing my lifestyle and living healthy.

My First Progress Pictures

( I'm sorry about the smudges on the mirror. This is real life!!) 

I am approximately 215 lbs in these pictures.

Fall In Love With Your Health

                                            


When you fall in love with your health, you have nothing but goodness to gain.

Somehow, the majority of us go through the motions on a daily basis and we forget our health and the importance of making our health a priority. Our bodies go through the wringer everyday; the least we could do is give it proper fuel and proper exercise to keep it healthy.

Three Reasons to Fall In Love with Your Health 

1. Your Health is Vital- The status of your health is what determines the quality of your life. A healthy life style increases your ability to do the things you love.

2. You Deserve It- You deserve health! Sometimes, we feel like we are being selfish when we take time out for ourselves; the truth is, when we take a little time to work on ourselves we will be able to take care of our loved ones better. 

3. Being Healthy Feels Great- Great nutrition and regular exercise help your mind and body feel great! Mentally you build self-confidence and physically you build strength. Therefore, on most days, you feel on top of the world.

 Take time daily to work on yourself.

 Your mental and physical health depends on you taking action. 

YOU, and ONLY YOU, have the power to keep your body and mind performing at an optimum level.

Today I ask you to take a few minutes and ponder whether  you are in love with your health and ask yourself these questions:

Am I able to do the things I love?

 Is my health holding me back from living a full active life?

Is my health one of my top priorities?

Do I feel great?

If you answered "yes" to these questions then you are on the right track!

 If you answered "no" consider changing things up a bit and begin to focus on your health more and you will discover that being healthy is a wonderful way to live!

Amanda's Journey

I am so ecstatic to have this

 opportunity to share my story with you. I will be posting about different aspects of my healthy lifestyle journey.

I can tell you now, I haven’t gotten everything down to a “T” just yet.

 This journey is one of the hardest things I have ever done!

This is not something you put little thought into and expect everything to ‘fall into place’.

 It has been very challenging, however the results are worth all of the challenges that have been involved! 

Hang on tight because I know this is going to be a bumpy ride!

Be Happy! Be Healthy!

-Amanda

Thanksgiving Healthy Makeover

It is hard to imagine Thanksgiving dinner and "healthy" to be in the same sentence, but it can be done.  Of course some suggestions are obvious such as skipping heavy gravy, buttery mashed potatoes, or taking a slice of every pie on the table, but you also don't want to feel like you missed out on some of the traditional goodies.  Here are a few simple ideas to help cut calories.

For a twist to traditional mashed potatoes, substitute 1/2 of potatoes with cauliflower.  Just add it with the potatoes while boiling.  Season with low fat sour cream or cream cheese instead of butter.  Mash with green onions.

Gravy doesn't have to be full of fat.  Use turkey or chicken stock, flour, apple cider. salt and pepper.

Green bean casserole can be made healthier by replacing canned soup with reduced fat sour cream, low fat milk and chopped mushrooms.

Instead of sweet potato casserole with marshmallows, chunk cut the potatoes and roast with real maple syrup drizzled over, and add pecans.

For the desserts you don't want to feel deprived.  There are many lower calorie desert recipes, however if you replace sugar with a substitute, please do not use one with aspartame such as "Sweet & Low".  Aspartame is never a healthy option.  Read the ingredients before buying a sugar substitute.