By Adrien Cotton With summer just a calendar page away, many of us are thinking about a better body. We may be asking, “Do my shorts still fit? How will I look in a bathing suit? Will I be able to keep up with my children and grandchildren?” And, maybe, some of us are even wondering if we can buy a better body. Even with the wisdom of midlife, many of us still believe material things will make us happier. I can be just as guilty as anyone. From cars, to clothes, to vacations, it can be so easy to fall prey to the belief these items or experiences will bring us happiness. However, I’ve learned that the best way to find happiness is through true wellness, and I espouse a growth or abundance mindset to achieve it. This can be the difference between progress and, well…the same old roller coaster ride of calorie counting and chronic cardio. Let’s face it, our bodies are different at 45+, why wouldn’t our approach to our wellness be different? It used to be – in our 20’s and 30s – we could throw money at the problem, and we could “fix” our bodies – and frankly how we felt about ourselves. Maybe it was a new diet program, or we’d shrink calories to the bare minimum, try a fancy star- studded cleanse or a new personal trainer. We then squeezed into our jeans, felt less embarrassed in our bathing suits, and walked with more confidence. Of course, back then our heroic efforts led to a different read-out on the scale. It was two, three, or maybe even four pounds (!!), and you were ready to throw a party. Yet think about it: two to four pounds can be the difference between getting your…
By Adrien Cotton I just returned from spring break, and in years past that would have meant it’s time to party. But now that I’m older and wiser, I know that partying causes more stress inside the body than you can imagine. Even just a glass or two of wine creates a confluence of chemical events inside our bodies to respond to the alcohol we’ve consumed. Our body sees alcohol as a toxin and wants to get rid of it as quickly as possible. Alcohol negatively affects our metabolism, weight, sleep quality, workouts, stress resilience, and ultimately, our health and wellness. First, the body is being sent a signal that what we’ve put into it is dangerous. Second, it wreaks havoc on your muscle building and fat burning, both of which are important to those of us who want to look and feel our best. Third, it disrupts our sleep and stress resilience. I know this is an unpopular opinion, but I urge you to get the facts before drinking that pina colada by the pool or beer at the bar. Alcohol primes us for fat storage. It is not about the 300 calories in your two glasses of wine; it is how your body responds to alcohol that is more dangerous and wreaks havoc on your body. When we drink alcohol, like anything we eat, it creates an entire chemical chain reaction. The beer or wine or cocktail causes the body to build up Acetyl-CoA. One of the results of this is that it tells your body (sends a signal) that it doesn’t need food. This is because the Acetyl-CoA tells our body we don’t need to burn calories for energy. So, when we eat while drinking, food gets stored as fat because your body is being sent a…
By Adrien Cotton As a women’s midlife wellness expert, I am often asked, “What is your secret to looking and feeling fit?” My answer is always, “The Wellness Wheel.” I created the Wellness Wheel, my proprietary approach to holistic wellness, after my two decades of experience as a wellness, nutrition, and fitness professional and the owner of a boutique gym. Throughout my work, I noticed specific strategies that best served my clients. These strategies, which I call the spokes to my Wellness Wheel, became the basis of my sustainable wellness practice–and frankly my own life. The spokes are designed to address all aspects of wellness instead of only tracking the number on the scale or our daily calories. They are so incredibly simple, yet they are also NOT what society wants you to believe is the recipe for success. They include: Ample and Quality Sleep Stress Resilience Movement Food as Fuel Calendar Management My Wellness Wheel is the product of witnessing the struggles of countless women who sought an improved quality of life (AKA look and feel better) while also taking care of their families and other obligations. Our diet and our movement are undoubtedly essential components of a healthy existence, but they are merely two pieces of a much larger puzzle. Success happens when our mindset about our own wellness overall shifts from what it was when we were in our teens, twenties, and thirties. Shifting our mindset to one that centers on the entire self rather than singular aspects, like solely focusing on diet and/or fitness which got us by before. Now, in our forties and beyond, we are more than the result of what we eat and/or our fitness. Our optimization relies on sustainability and consistency, and we can’t get that through diet and cardio alone. …
By Nicole Flanagan Although winter is a beautiful time of the year, it brings low temperatures, shorter daylight hours and snow (only once every few years here). Cold weather can strain the heart, and according to research, increase the risk for a heart attack. Many people are not even aware that they are at risk until they have a heart attack, so it’s very important to know the risk factors. The risk of heart disease increases if you’re older, a smoker, overweight, have high blood pressure, don’t exercise enough or have a stress-filled life. Heart problems can also be hereditary. If you’re at risk, you must be especially careful during the winter months. Why? Colder temperatures cause your blood vessels to get smaller, which reduces the flow of blood and oxygen supply to your heart. Your blood becomes thicker when temperatures drop, and this can cause an increase in the risk of clotting. Cold weather can also lead to an increase in blood pressure, which puts more stress on your heart. If you’re not used to exercising, your risk of a heart attack during winter weather may increase from overexertion. If you are not accustomed to exercise, shoveling snow or even walking in deep or heavy snow can trigger a heart attack. If you don’t know the dangers of being outdoors in cold weather, you could suffer from hypothermia—an abnormally low body temperature. Most deaths from this condition are caused by heart failure. It is also important to know the signs of a heart attack. See this month’s From the Trainer column for an in-depth description of the symptoms and an insight to how your heart works. Heart healthy living can be part of your lifestyle year-round. Factors like diet and exercise contribute to a healthy heart every day. For…
By Nicole Flanagan Ohmmm…Improve Your Winter Workout January marks the beginning of a new year, and for most of us that means some type of resolution to do something different for the next twelve months. If your old gym workout is starting to seem uninspiring, try something new to start off the year on a good note. People have been practicing yoga for thousands of years, there is a reason this ancient practice has been around for so long. There are many benefits of practicing yoga which go far beyond the physical aspect. Yoga can help you balance your mind and spirit as well as your body. When the mind is clear and the body feels balanced it is easier to face the challenges of each day regardless of what they may be. Many people work out because it makes them feel better. Yoga is certainly a workout, but in a different way than going to a gym and lifting or cycling. It is physically challenging, yet relaxing at the same time. Yoga is a great way to stay in shape. The postures tone organs and develop long, lean muscles. The practice of forward bends, back bends, lateral poses, twists, and inversions, balances and works every muscle, bone, joint, and organ in the body. Yoga can improve circulation of blood and lymph throughout the body. Inversions such as a headstand reverse the flow of gravity, improving the blood supply to the lungs and brain and give the legs and heart a rest. The heart is exercised by the different postures with many similar benefits of aerobic exercise- with one exception. Through yoga postures, the heart is not stressed as it is in aerobic activities such as running or spinning. In yoga the heart receives the actions of various poses much…
By Nicole Flanagan With the cold weather rolling in and the days getting shorter it seems like we all have less time on our hands. With an already jam-packed schedule we tend to skip out on workouts (or stop exercising entirely) and by the time we get to the New Year we all feel compelled to get back to that pre-holiday shape. This year lets try to do things a little different. Instead of slowing down on the exercise routine and abandoning your diet completely, keep up the good work and by the time the New Year gets here you will be starting off on a positive foot. Pay attention to what you eat at your holiday parties and keep your butt moving through the last leg of the holiday season. Here are just a few tips to keep you looking and feeling your best! Keep Moving: Without realizing it we sometimes slow down on our exercise routines. This time make a steadfast commitment to workout. Just like you make your work schedule, take time to pencil in a workout. If you end up missing a workout make it up as soon as possible. Remember it is easier to stick to a fitness program than it is to start one after months of inactivity. Take your workout outdoors: Most people will bring their workouts inside when the weather starts to get chilly. Instead, take advantage of what the weather has to offer. Bundle up a bit and take a walk, you’ll have to walk a bit faster to keep yourself warm while also burning more calories. Travel Smart: Don’t abandon your workout because of traveling for work or family holiday parties. If you are on a business trip try staying at a hotel that has a gym. You don’t need…
By Nicole Flanagan The holiday season doesn’t just represent one day of overeating, it’s an extended period of time where there is more, alcohol, more snacks, and more appetizers that contain many more calories that are actually necessary. Media stories suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. In surveys, people say they gain, on average, about five pounds this time of year. However, several studies now show that the average weight gain during the winter holidays is just one pound. This news isn’t all good. According to the National Institute of Health, most people don’t ever lose the pound of weight they put on during the holidays. The average weight gain during adulthood is about one to two pounds a year, which means much of midlife weight-gain can be explained by holiday eating. The key to maintain a healthy weight during the holidays is to monitor your portions. Of course, this can be hard when the temptations are endless. For one, never arrive at a party hungry. It’s easy to over-eat when you arrive at a party and you’re starving. Try having a healthy snack and a glass of water before you head out. Opt for water or club soda instead of alcohol. Drinking alcohol not only adds on empty calories, it also inhibits your ability to control what you eat. Many people will eat more when consuming alcohol than if they were only drinking non-alcoholic beverages. Not to mention it will make you feel much better for your morning workout! Sticking to your workout plan will also play a big role in how your holiday season plays out. It’s a busy time of year and it is easy to get caught up with everything else going on. Your Monday morning spin class…
By Nicole Flanigan October marks the beginning of the holiday season. This is the time of year when we start making all those yummy baked goods and delicious homemade soups. Instead of letting all this wonderful food catch up to us this year, let’s make a goal to maintain our fitness. Fall is the best time to get yourself back into a fitness routine and gear up for the cooler months ahead. Well, it has been thirty days since then and hopefully everyone has been able to stick with his or her fitness routines. In case you are starting to falter from your schedule, here are some tips to keep you motivated for the next month. I’m sure that some of you have had a little extra time to set aside for your workout now that the kids are back in school. Just remember that dedicated workout times are great but you can get your exercise other ways as well. You don’t necessarily have to set aside a whole hour to workout. Exercising can actually be a lot of fun. Wondering what to do on a Saturday afternoon? Look for an activity that suits the whole family! Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you’re moving, it counts! Exercise helps us deal with stress and can increase the energy we need to deal with all of our daily activities. Exercise stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You’ll also look better and feel better when you…
By Nicole Flanagan We all have mental hurdles that we need to jump before getting into workout mode. For some of us it’s just getting up and out of bed and making it to the gym first thing in the morning. Sometimes it’s the end of the day exhaustion that you have to convince yourself will go away once you get on the elliptical. Whichever problem you may be having here are a few ways to rethink a pre-workout hesitation. Don’t think: “The scale doesn’t budge, why bother working out” Do think: “Keep up the good work and it will pay off” Stick with the scale: Love it and you’ll probably lose pounds. In a study at the University of Minnesota, Twin Cities, of 3,026 adults who were watching their waistlines, those who weighed themselves more frequently lost more weight over two years or regained fewer pounds. Plateaus are part of the process, Stay motivated in the meantime by giving yourself credit for how much better your clothes fit and for improving your overall health. Fix the problem by changing up your routine. As your metabolism changes to accommodate your smaller size, you are going to have to change what you’re doing to keep your body responding and shedding fat. If you’re eating light already (around 1,500 calories a day), don’t cut back more; turn up the intensity and/or increase the length of your workout session a smidge. This will not only burn more calories but also increase your cardio capacity, meaning that everything feels easier to do, so you can keep exercising. Crank the resistance on your stationary bike, push the pace of your walk or run for one-minute intervals, or add step-ups or jumping jacks between sets of toning moves: The cardio-strength mix of circuit training burns 512…
By Nicole Flanagan Incorporating yoga positions into your workout can greatly improve your core strength, stability and flexibility. For those of you who have never taken a yoga class, I recommend giving it a try. A yoga class will challenge you in a way that is incomparable to a strength-training workout. Yoga increases flexibility through various positions that act on the joints. It gently stretches the muscles, tendons and ligaments that we usually don’t focus on in a workout. For someone with limited flexibility, yoga will help to improve the range of motion that the joints can handle. Performing yoga moves will also increase blood circulation and help the body move vital fluids through out. By gently stretching muscles and joints as well as massaging the body’s organs, yoga ensures that blood is reaching all parts of your body. This increase in circulation improves your body’s ability to flush out toxins. With so many benefits of yoga there is no reason not to give some of them a try. Here are some moves to do on your own, or add to your existing workout that will help improve strength, stability and flexibility. Downward Dog Start on all fours with hands directly under shoulders and knees directly under hips Walk hands a few inches forward and spread fingers wide, pressing palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. Hold for three full breaths Make this move more challenging – once you are in the V position bring one leg straight up toward the ceiling keeping your hips level. Hold each leg for three breaths. The Crow Starting from the downward dog position walk feet forward until knees…
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