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HEALTH/FITNESS TIPS
Journal. Write about your negative thoughts instead of holding them in. Writing down negative experiences, thoughts and problems helps you process, problem-solve and cope. The simple act of writing things down can make a huge difference.
HEALTH/FITNESS TIPS
Make veggies your bff. Try to add a serving of vegetables to every meal. Vegetables are among the most nutrient-dense of all foods, and they fill you up faster. This food group is a great source of antioxidants, vitamins and minerals, so add a variety to your diet!
HEALTH/FITNESS TIPS
Play. Get involved in sports or games that keep you active and that you enjoy. The J offers a variety of adult sports opportunities, such as drop-in volleyball, basketball leagues and the St. Louis Senior Olympics.
“Life's not black-and-white. Sometimes the ends justifies the means.”
― Emily Giffin, Something Borrowed
HEALTH/FITNESS TIPS
Foam roll. Whether you choose a foam roller, tennis balls, muscle sticks or other fitness tools, try to fit in some self-myofascial release into your gym time. This practice helps improve soft tissue health and speeds recovery.
HEALTH/FITNESS TIPS
Practice gratitude. Positivity is often reflective. Taking time to say “please,” “thank you,” “I appreciate it” and anything else positive throughout your day will often reflect directly back to you and make your days less stressful.
“May your life be filled, as mine has been, with love and laughter; and remember, when things are rough all you need is ... Chocolate.”
― Geraldine Solon, Chocolicious
“The only true borders lie between day and night, between life and death, between hope and loss.”
― Erin Hunter
“She smiled. “Life is full of stories. Or maybe life is only stories. Good night, my dear Nao.”
― Ruth Ozeki, A Tale for the Time Being
HEALTH/FITNESS TIPS
Have a morning routine. Implementing a morning routine helps you start your day off on the right foot, every day. You don’t get behind first thing before you even get out the door. Use this time to exercise or to accomplish whatever goals you have set for the day.
HEALTH/FITNESS TIPS
Improve your posture. Whether for health reasons or just to look more confident, you should be paying attention to your posture. Poor posture can lead to neck and back pain and a list of other health complications. If you want to add a workout to your regime that is great for posture, consider Signature Pilates. Signature Pilates strengthens core stability and is unrivaled in its ability to correct posture.
“Love those who hurt you the most, because they are probably the ones closest to you.
They, too, are on a path, and just like you they are learning to walk before they can fly. Imagine if everybody you hurt in life turned their backs on you? You would be playing a hell of a lot of solitaire.
Love them no matter what.”
― Nikki Sixx, This Is Gonna Hurt: Music, Photography, And Life Through The Distorted Lens Of Nikki Sixx
HEALTH/FITNESS TIPS
Eat more omega-3 fatty acids. Omega-3 fatty acids have long been praised for their many possible health benefits, including reducing inflammation, lowering your risk of diseases such as heart disease and arthritis, and their positive impact on brain health. Add more to your diet through fatty fish such as salmon (wild-caught, not farmed), flax seeds and walnuts. Walnuts make a great healthy snack, and try to each fatty fish at least twice per week.
HEALTH/FITNESS TIPS
Eat real foods. Purchase and eat minimally-processed foods – plants, fruits, meats, nuts, etc. This helps eliminate things like refined grains, sweeteners and the ingredients you can’t pronounce.
“Yes, we live, or we're given the chance to, at least, but sometimes living is hard and complicated because of fear.”
― Adam Silvera, They Both Die at the End
“Every minute you spend in planning saves 10 minutes in execution; this gives
you a 1,000 percent Return on Energy!”
― Brian Tracy
HEALTH/FITNESS TIPS
Create a backup plan. Common obstacles can derail a fitness plan: no time, no motivation, too little knowledge, strapped for funds, etc. All of these roadblocks have a solution, and we’re here to help you find it!
– Too busy/no time: Try working out in the morning. Getting up a little earlier and fitting in your workout helps avoid any obstacles that can spring up throughout your day. You can make your workout shorter and still get in your sessions (you just need 10 minutes in the blue zone or above for the 100 Day Challenge!). You can try shorter, more intense workout sessions such as intervals or Tabata training.
– No motivation/lack of knowledge: Try working out with one of our trainers! The J employs many amazing and nationally-certified personal trainers that can not only educate but also motivate you towards your health goals!
– Limited funds: The J offers more than 200 group exercise classes each week with your membership. Check out the schedule!
HEALTH/FITNESS TIPS
Monitor your caffeine intake. Everyone responds to different levels of caffeine, but we think it’s a good rule to avoid consuming caffeine after dinner. Moderating your caffeine intake can help you get better sleep and feel more alert during the day.
HEALTH/FITNESS TIPS
Reduce the clutter in your life. All the “stuff” you have in your life can add stress, and you may not even realize it until it’s gone. Try cleaning out that junk drawer, going through those piles of mail or cleaning our your closet. Those small improvements could remove small sources of stress and give you a little more peace.
HEALTH/FITNESS TIPS
Hang out with friends. Having a supportive social network is important. The strength of your relationships with family, friends and your community supports your well-being and physical health.
HEALTH/FITNESS TIPS
Start to make your workouts harder. Your workouts are there to improve your fitness, however, if you keep doing the same things over and over, you’ll hit a point where you max out the benefits of that workout. Progressive overload, gradually increasing the amount of stress you put on your body during a workout, helps you to keep challenging your body. Aim to increase the stress of your workout each time to continually progress your fitness. For tips on how to do this, make an appointment with one of our personal trainers.
HEALTH/FITNESS TIPS
Season your food with healthy spices. Some spices, such as cinnamon, ginger and tumeric, are incredibly nutrient dense and can have positive effects on your health. For example, turmeric is a great anti-inflammatory, ginger contains many antioxidants and cinnamon has been shown to help control blood sugar.
HEALTH/FITNESS TIPS
Plan healthy meals in advance. Creating a plan for your week helps you limit your impulse buys at the grocery store and helps you stick to your plan (and less likely to eat out at restaurants because you don’t know what to make for dinner).
HEALTH/FITNESS TIPS
Do your housework. As simple as it sounds, chores can add up to a significant calorie burn. Tasks like sweeping, yard work or cleaning out a closet are all great ways to get a little extra exercise.
“Life is not easy. We all have problems-even tragedies-to deal with, and luck has nothing to do with it. Bad luck is only the superstitious excuse for those who don't have the wit to deal with the problems of life. ”
― Joan Lowery Nixon, In the Face of Danger
“The fact is, there is no foundation, no secure ground, upon which people may stand today if it isn’t the family. If you don’t have the support and love and caring and concern that you get from a family, you don’t have much at all. Love is so supremely important. As our great poet Auden said, ‘Love each other or perish’.”
― Mitch Albom, Tuesdays with Morrie
“I think probably kindness is my number one attribute in a human being. I'll put it before any of the things like courage or bravery or generosity or anything else.
Brian Sibley: Or brains even?
Oh gosh, yes, brains is one of the least. You can be a lovely person without brains, absolutely lovely. Kindness - that simple word. To be kind - it covers everything, to my mind.
If you're kind that's it.”
― Roald Dahl
“Imagine no limitations; decide what's right and desirable before you decide what's possible.”
― Brian Tracy
“Find a job you enjoy doing, and you will never have to work a day in your life.”
― Mark Twain
“But in that moment I understood what they say about nostalgia, that no matter if you're thinking of something good or bad, it always leaves you a little emptier afterward.”
― John Corey Whaley, Noggin