Fitness and CovidCategoriesEnergy Blog

Taking the First Step Back into Fitness after COVID

COVID has made this past year very difficult especially when it comes to our physical and mental health. Many of us have created different routines and have sought out more creative ways to keep our bodies moving. Others haven’t moved their body very much at all since last being at the gym. Whether you stayed active or not during COVID, the gym can sound very intimidating or even feel like it’s your first time stepping into one all over again! Don’t worry, we have the MAP ( motivation, accountability & plan ) to ensure you feel more confident in the gym than ever before.

       So, you’ve been home for the past few months and don’t know where to start? The key to getting back into fitness is to take things slow. Your body may not be used to working out the way that you used to and coming back to the gym can feel like a lot at once. Taking things step by step is ideal to finally get into the gym and make it long-lasting. Everyone’s steps can look different but here are a few simple steps to get started:

Reach out to your local gym and reactivate that membership! (this is the hardest part!) 

Speak with your personal fitness & lifestyle coach to put together the perfect “back to the gym” fitness plan.

Meet with your personal trainer at least once a month (or more if you can!) 

Listen to your body, take breaks as needed!  Going too hard too fast can lead to injury, and we don’t want that!

     Calling your gym is the first step and can often be the most difficult part. It is important that you remember why you’re calling! The gym staff often knows how to help you stay motivated and guide you through the process of rejoining the gym. Let your gym know that you’d like to meet with a personal trainer who can help you create a fitness plan. Your trainer will know how to ease you back into your workouts and will give you a plan. Once you’re past these steps, it is important to listen to your body. Giving yourself breaks when you need to is essential to getting back into your gym routine. 

      Being away from the gym for a long time can be hard but it can feel even harder to come back. When health and fitness are a priority, it is important that you take the necessary steps to create a healthy lifestyle. Fitness is the best medicine for your mental health and after COVID, many of us need that extra boost. Energy Fitness supports you taking care of yourself and pushing yourself to be your best. Call your gym today and get started!

CategoriesEnergy Blog

Perspective

PERSPECTIVE

How changing your perspective can reduce stress & introduce levity to your life.

by Tania Scaduto

We are all familiar with the anecdotal “Is the glass half empty or half full?”, but the there is no objectively correct answer. So why bother asking? The reality is that our perception of a situation (especially a negative one) often shapes the way we perceive subsequent situations, manifesting in our psyche as a stain on the lens through which we interpret the world around us. That interpretation either contributes to our stress level, which can compound over time, or avoid and even alleviate stress. So what can be done to control our perspective? Start with an open mind & your environment.

Your enviornment & you.

Your environment plays a tremendous role on your perception. Think about your favorite vacation or the best restaurant you’ve ever been to. Chances are the bed you slept on on vacation or the 40 ounce ribeye you ate was only a fraction of what made your experience so great. The view from your room, the temperature outside, or the attentiveness of the waitstaff and ambient lighting & background music contributed to your favorable recollection of the experience.


While consciously we may not be aware of the impact our environment has on perception, neuroscientists have shown that 95% of the information we process is done so subconsciously. If this is the case, why don’t we spend more time crafting an environment that favors reduced stress levels and promotes positivity and calm? When we feel positive and relaxed internally, the lens through which we perceive the world around us becomes clearer, and emotional triggers that might otherwise spiral us to a “glass half empty” mentality are reduced. Here are few simple tips to help change your environment to a zone of low-stress and high positive emotional response.

Setting the stage.

REDUCE CLUTTER. 

A disorganized or cluttered space can often add unnecessary stress to our thought process, especially when trying to focus or execute a cerebral task. Check out “The Heaviness of Clutter” from the New York Times discusses the adverse impact of clutter on our health and decision making skills. 


ACCESS NATURAL LIGHT

According to the Harvard Business Review, natural light is the #1 desired office perk desired by employees.  Studies show that just 10-30 minutes of natural light can reduce depression, headaches, eyestrain and drowsiness. 73% of people polled said they benefit from a walk outside or natural light after continuous time looking at a monitor or screen. Try and set up your workspace near a window or even take a short a walk at lunchtime to allow those Vitamin D rays to soak in! 


BE PROACTIVELY POSITIVE

If you naturally have a glass-half-empty mentality, this next tip might evade you at first. The good news is there’s absolutely no downside to trying it! Priming your mind for a good day helps set the tone for exactly that.  First, define what a good day looks like to you. “I will find joy today!” “I will stay relaxed today.” “I am creative.” “I am a good friend.” Whatever your positive affirmation, write it down and keep it somewhere visible. 


No different than coming across a reminder from a bad breakup  can inadvertently sour the rest of your day, “bumping” into positive messages around your home and workspace can have the opposite effect, often leading you to find evidence of the positive response you seek. “What you see often depends on what you’re looking for.” 



CategoriesEnergy Blog

Desk Culture: Preventing Hip, Back and Shoulder Pain While at Work

Taking Back your Back

Whether you’re working from home or adding a commute to your office, you may be one of the many people suffering from the adverse effects of desk culture. Tight shoulders, neck pain, lower back and hip soreness are all common symptoms of poor posture and excessive time spent seated improperly. According to a study conducted by the Mayo Clinic the average adult spends 6.5 hours a day sitting. These effects can be counteracted by intermittent breaks incorporating stretching, walking or even standing. For people who average 8 hours or more of sitting with no counteraction, the risks posed can be comparable to smoking and obesity. Hard to just sit on those stats, no? Back pain is one of the most preventable ailments, however it’s currently ranked 6th in the most most costly conditions in the United States and one of the leading reasons for days work days missed among Americans. In this issue we’ll review a few tips to improve your poster while seated and how to capitalize on your breaks to help increase bloodflow to underutilized muscles and relax and lengthen tight ones.

7th Inning Stretch

Even professional athletes wouldn’t play their sport for 6-8 hours straight, every day with no breaks. Deliberately scheduled periods of adequate recovery are one of the most critical components to endurance and sustainable, long term results. Even dedicating an entire day to active recovery will reveal measurable improvements in physical performance, mental sharpness and more restful sleep. Approaching desk culture in this same light will help improve susceptibility to the avoidable aches and pains that’s stem from remaining seated for extended periods of time.

Relaxing Your Hip Flexors

Relaxing Your Hip Flexors Relaxing Your Hip Flexors

Flex & Flow

Making the time to stretch around your work schedule.

To incorporate a new habit into your routine, the best time to start is first thing in the morning, before the work day can sweep you away with impending deadlines and unexpected curveballs. Set a realistic and maintainable personal goal that dedicates the specific time and space you will use to complete your stretches. Maybe it’s before you check your phone or while your coffee brews. Remember: Prevention is more cost-effective than treatment and often more effective, too. Lunch breaks are also great opportunities to take 5 minutes to stretch prior to eating your meal. Even bathroom breaks can serve as an opportunity to pick one exercise to incorporate before settling back into your chair. For added accountability, using your FitPlan on the Energy FitFam app is a great way to set reminders and receive positive nudges from your FitFam community. If you haven’t set up your FitPlan yet, be sure to schedule a quick Energizer with your Energy Concierge to set it up. Finally, for those who want a little more emphasis on alleviating sore muscle and improving overall flexibility, be sure to try our FLEX and FLOW classes given daily and open to all. Group and private sessions are available. We want to hear from you! Questions? Comments? Which topics would you like to see featured on our newsletters? Email us at: tania@energyfitfam.com
CategoriesEnergy Blog

New Year, New Perspective

Happy New Perspective! Yes, this is usually a time for New Year resolutions but this time around, we are making a permanent change. Let’s try to break out of the routine way that we think this season. The reason is simple; positive momentum vs. potential moments.

For example, we have all heard the stats; it takes approximately 65 days to break a habit. The most common resolution is to eat healthier and exercise more but only 9.2% of people actually stick to their New Year’s resolution.

Well, what if I told you to create a goal that incorporated back sliding into it? Let’s say you want to lose 15 lbs, set your calendar up as such:

  • Week 1 and 2: Lose 3 lbs.
  • Week 3: Gain 1 lb.
  • Week 4 and 5: Lose 6 lbs.
  • Week 6: Gain 2lbs.

And so on to so forth. Radical isn’t it? Instead of a perfect linear drop in weight, I have built in what can be considered “The Human Element.” It’s an acceptance that I am not a failure because I take 2 steps forward and 1 step back; I am actually a real person. The key is gentleness and self acceptance. Growth in most aspects of life has ebbs and flows which I am perfectly fine with so long as I never give up!