Moving to a Better You


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Recently Wildly Fit was invited to Truven Health to speak on fitness and making healthy choices with Truven employees.  We felt that the topic of discussion is one that we all should be reminded of often.  Below is a brief overview of what we discussed, we hope that it brings you some insight to keep moving and to get back to a better you!

 

Obesity is becoming the new “normal” in our society, but not according to our health system or industry.  Two thirds of Americans are overweight (10% higher than Normal) or obese  (10-20% higher than Normal).

 

How did we get here?

 

There are actually many barriers that can contribute to this problem, some of which are not controllable but many of which that are.  The major factors really stem from what we CAN control, which is our sedentary lifestyle we have created for ourselves.

 

On average, Americans take about 5,000 steps per day which is half of what we should be taking daily.  This could be due to more than 2 hours of TV time per day, longer days in the office, longer commutes, etc.  Whatever the reason, at the end of the day we need to find ways to sneak in those extra steps.  Examples include:

 

1. Find Mobility – Our bodies are made to be mobile, not to sit.  Throughout the

day make an effort to stand, stretch, turn, and bend.

 

2.  Go back to 1985 – Technology has made life too convenient in our work

setting where emailing, texting, instant messaging have become the

standard.  Try getting up and walking over to your co-workers desk.

 

3.  Take a stand – Phone calls give us a perfect time to stand up and MOVE!

 

The other controllable factor is our calories in vs. out balance.  If we are not moving like we should be, why are we continuing to consume like we are?

 

Finding the right calorie range may not be as easy as one thinks.  There are many tools out there that may give someone a rough estimate (Nutritional Apps, Weight Watchers, 1200 calorie theory).  Sure it may get you some results and start you on the right path, but does it provide the realistic picture and outcome that you were hoping for?

 

Wildly Fit believes in the science of nutrition and self-motivation.  Combining the science of nutrition, your lifestyle, any non-controllable barriers, and realistic goals is the real ticket to long-term success.  If you are interested in sitting down with one of our nutritionist and really discovering a new and better YOU, please feel free to email us at info@wildly-fit.com.  First sessions are only $45.

 


How to Stay Injury Free


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The warm weather has arrived and so has the itch to get back to your favorite fitness activities (running, golf, tennis, outdoor TRX :), etc.).  Before you get out there, be sure to prepare your body.  There is no truth behind the  “NO PAIN, NO GAIN” motto.  The real truth is that we need to build up our flexibility, endurance, and strength before diving in.

 

Tips on getting back into the game:

 

1. Start Slow

Take what you built up to last season and cut it by 50%.  Each week add 10% more intensity to the program/sport, and within a month you will be feeling back to your old fit self! For Example if you were running for 60 minutes last fall, start with a 30 minute run. Each week add 5-10 min more to your run.

 

2.  Warm-up, Cool down, and Flexibility 

These easily forgotten components of any fitness routine are some of the most valuable pieces you need.

Warm up (5-10 minutes), this helps our bodies rev up our cardiovascular systems and increases blood flow to our muscles.  Overall this helps reduce muscle soreness and risk of injury. Examples would be taking 5-minute brisk walk, dynamic stretches, and rotator cuff exercises.

Cool down (5-10 minutes), this allows our bodies to gradually reduce our heart rate, and pressure, which overall helps regulate our blood flow. Examples, dynamic stretching, 5 minute walk.

 

Flexibility (Stretching), this should be done when our bodies are warm, it should not be used for our warm-up phase.  Stretching also helps prevent muscle soreness and injury, but can really improve our range of motion, which can also help improve our overall athletic performance. Stretching should also be done either in a moving pattern or static, never in a bouncing motion.

 

Following these tips will help you get back into your favorite fitness routine in no time.


Delicious Spring Smoothie


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To keep you hopeful of spring we’ve included a smoothie that is said to be great for headaches, and filled with great antioxidants.  ENJOY!

 

Ingredients:

– 1 cup ice

– 2 cups diced pineapple

– 3-4 kale leaves

– 1 celery stick

– 1/2 cucumber

– 1/2 lemon squeezed

– 1/2 inch ginger root

 

Directions:

1. Blend and Enjoy!

 

Calories: 170 calories, 45g carbs, 33g sugars

 


Keeping Fitness New Year’s Resolutions


weight-loss-humor

It’s mid January ALREADY!  How are those fitness New Year’s resolutions coming?  Have you started?

Starting next week?

 

Let me guess, this year you want to lose weight, eat healthier, start a

fitness routine?  All great intentions, and you are not alone.

Approximately 40% of Americans set these self-improvement goals. However, only 8% achieve it!

So what’s the secret behind actually making this your year and sticking to the resolutions that you set?

 

(Drum roll please….)

 

It’s changing the way we use our brains in making our goals work.

 

Make simple goals and make them attainable. In other words don’t pick an overwhelming goal with no end date, instead pick a simple goal ending in a short amount of time (no more than one month).

 

Below are some great examples to help retrain and rethink your brain into a successful 2014.

 

1. Original Goal:  I’m going to eat out less.

Simplify: I’m going to prepare and make dinner at home 4 nights a week.

Achievable:  I will shop every Sunday for the week so that I’m prepared for my meals.

 

2. Original Goal:  I’m going to lose weight this year.

Simplify:    I’m going to lose 2 pounds this month.

Achievable:  I will reduce my calories by 250 a day and will log my food.

1-2 per week and have my (coach, trainer, group, online) look at it.

 

3.  Original Goal:  I will implement a workout routine.

Simplify Goal:  I will start with 150 minutes exercise per week of moderate to vigorous

exercise.

Achievable:  I will sign up for classes, schedule training session, workout with my  friend or group  to be held    accountable.

 

4.  Original Goal:  I will create a healthier lifestyle.

Simplify Goal:  I will drink half of my body weight in ounces of water a day.

Achievable:     I will start by adding 8 oz more water daily until I’ve reached my  number.

 

These are all achievable goals when you take a step back and simplify. There are also many helpful tools out there to help you track your goals. In our next blog entry, we will be reviewing the tools that can help you get it done. And remember, in the immortal words of Dr. Suess, “You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

 


Welcome to Wildly Fit!


Wildly Fit is a private personal training and Fitness studio located in downtown Ann Arbor, MI. Our goal for our blog, along with our studio, is to spread the fitness LOVE!  At Wildly Fit, we want you to stay motivated and inspired about your fitness routine and overall health. We hope that the stories, articles, quotes, exercises and healthy recipes are positive, knowledgeable, and motivating resources to keep YOU going!  Feel Free to ask questions, promote, share and spread the Wildly Fit LOVE!

 

Amy & Christian Wilds   Co-Owners

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