Ways to Beat the Flu This Season

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With the changing of the seasons, it is time to start thinking about another season coming our way: flu season. This time of year usually sees an increase in the number of cases of the flu as well as other illnesses like the common cold, strep throat, sinus infections, even pneumonia or bronchitis. The flu season typically peaks in January and February. The bad news is that the flu virus is easily spread from one person to another. Most people come in contact with the flu virus when an infected person coughs, sneezes, or even talks and spread the germs around.

The good news is that just by taking a few simple measures you can keep yourself healthy and hopefully avoid catching the flu this season. Here are some tips:

  • Take Care of Yourself – When you eat properly, get regular exercise, and get enough sleep at night, your body’s immune system is able to function properly to fight off germs that can make you ill. When you don’t take care of yourself, the capacity of the immune system is markedly diminished and you find that you get sick more often. Ensure that your immune system can work by taking care of yourself and find ways to manage stress.
  • Wash Your Hands Regularly – Washing your hands is one of the best ways to avoid sickness and spreading it to others. You should wash your hands before and after preparing food, before eating, after using the toilet, after touching animals, and so on. If you are in a situation where you are unable to wash your hands, using hand sanitizer is highly recommended, although not as effective as soap and water.
  • Avoid Contact with People Who are Sick – Although it may not be always possible, it is a good idea to avoid people who are sick with the flu or cold until their symptoms subside. The flu and other illnesses are spread the most easily through contact with people around you. If you do come down with symptoms of the flu, be sure to stay home from work or school until you are feeling better.

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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UNDOING THE KNOTS

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Have you ever asked yourself what are your intentions in life? Whether it is your career, your love life, fitness goals or perhaps it is your finances or spiritual goals. What are your intentions? 

We should all start by defining our intentions. The broad definition of intentions is “an aim or a plan” of something. We all know without an aim or a plan our goals are a lot harder to achieve. Defining our intentions can help us streamline our lives. Just think about your intentions as your “Whys”.

Why do I want to be a CEO of a company? Why do I want to lose 20 pounds? Why do I want better communication with my mom? Why do I want to run a marathon? Knowing your feelings about your whys and streamlining your intentions will assist you in taking greater control of your life.

Understanding your aims can transform your dreams into reality. It can transform your plans into action. It can even transform your fears into hope and possibilities. It can turn your will into results. 

Tomorrow, when you start your day, ask yourself what are the things that you DON’T want to do today? I am pretty sure if you start your day by asking yourself the things you do not want to do, you’d be more inclined to refine the things you want to do.

Now that you’re clear about your intentions, set a plan that excites you. Something that will make you smile and make you feel as if you made today count! Look forward to it everyday; even if you only have 20 minutes to dedicate to it and see how your life becomes more rewarding each day. Intentions are a powerful tool to living your most authentic life.

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Ways to Manage Stress

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No matter who are you, everyone deals with stress. Stress can be defined as the body’s reaction to everyday challenges, and in our modern society, stress is an ever-present part of life. However, the danger comes with trying to take on too much. Chronic stress can lead to physical and emotional problems that will impact your health, relationships, and overall well-being. Women especially might feel the pressure to take on too much as they try to juggle their career, families, and lives.

The good news is that stress can be managed. Here are some ways to manage stress if you find yourself overburdened and overwhelmed:

  • Take Care of Yourself – The fundamental key to managing stress in your life starts with taking care of yourself, meaning, first of all, that you take care of your physical needs. If you find yourself skipping meals or sleep, that is a sure sign you are trying to do too much. Eat healthy, well-balanced meals and make time to get physical exercise at least three times a week. Sleeping is essential to fighting stress. It is the time that you restore your body and let it repair itself. You can not function properly if you are not well rested.
  • Make Time to Pamper Yourself – One of the best ways to relieve stress is to make time to do fun activities or things that help you to relax like meditation or going for a walk. Your idea of pampering yourself might be a day at the spa or retail therapy. In any case, treat yourself to something nice and put your to-do list away for a while.
  • Reach Out to Others – When our lives get busy, we can tend to isolate ourselves and put our relationships on the back burner. Sometimes you just need to call your best friend, go out to coffee with a supportive family member, or make time for a date night with your significant other. Relationships are beneficial in that they not only enrich our lives but they also fortify us against stress.
  • Learn to Say No – You might be trying to take too much because you haven’t learned how to set up boundaries in your life. This means being able to say no to demands and activities that you already do not have time for. Stand up for yourself and learn what you can handle.

In New York City and want to get involved in a good cause? Come to a donation based camp class for The Obesity Initiative. Read our prior blog post for more information. If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Eating Well As You Age

ImageOne of the key ingredients to aging well is eating well. As we age into our 30s, 40s, 50s, and beyond, nutrition becomes ever more important as our body’s needs change. Health problems become more of an issue as we age. What we eat can play a large part in determining whether we develop certain medical conditions like diabetes, bone loss, and heart disease. Eating well also can help us manage some of our health problems. Plus, our healthy habits, like diet, seem to catch up with us as we head into our 30s, 40s, and 50s.

Here are some tips for eating well as you age:

  • Eat More Nutrient-Rich Foods – Nutrient-dense foods include those that have a high dose of nutrients but with relatively few amounts of calories. These are foods like vegetables, whole grains, seafood, eggs, nuts, beans, lean meat, and fruits. You should be getting a good mix of these foods every day.
  • Pay More Attention to Portion Sizes – In order to keep your weight at a healthy level, it is important to watch portion sizes. For a woman who is moderately active and over the age of 50, the recommended calorie intake per day is 1800. Start looking at portion sizes on foods that you buy at the grocery store. You can also start keeping track of how many calories you consume every day if you need help with controlling serving size.
  • Limit Certain Foods – When you were younger, it was easy to consume junk food without too much impact on your health. However, as we age, our food choices impact us more and more. Try to stay away from foods that are empty calories, those that are high in calories but extremely low in nutrition. It is also important to limit certain unhealthy ingredients like sodium, saturated fat, cholesterol, and added sugar.
  • Eat Consistently – As people age, their sense of taste and smell will often diminish. Food is no longer appealing and they might be tempted to eat less or skip meals. However, the consequence is that your body doesn’t get the nutrition it needs. If you are having problems with this, try a variety of different dishes and even consider taking a cooking class.

In New York City and want to get involved in a good cause? Come to a donation based camp class for The Obesity Initiative. Read our prior blog post for more information. If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Ways to Feel Pretty at Any Age

ImageFeeling good about your body is one of the keys to maintaining your self-confidence. If you like how you look, you are usually happier with yourself and in life. However, as we age, our physical appearance changes and not always in good ways. We start to develop wrinkles, age spots, bulges, the skin loses its elasticity and glow, and our hair turns grey.  As you get older, you might find yourself increasingly unhappy with how you look but you should not. Aging is a natural process and something that should be embraced. Here are some tips to in order to feel pretty and accept the way you look:

  • Dress Up Every Now and Then – One of the best ways to feel good about your physical appearance at any age is to get dolled up for special occasions. Do your hair, put on makeup, and wear nice clothes. You can even do this whenever you feel like it. Just wearing a dressier outfit will give you more confidence throughout the day!
  • Vary Your Appearance and Clothes – We can often get stuck in the rut of looking the same way every day. Instead, take a little extra time in the morning to try different hairstyles and outfits. When you go shopping, make sure you find clothes that are flattering to your body type. If you need help with finding clothes or hairstyles that look good on you, it never hurts to ask someone!
  • Don’t Forget Diet and Exercise –Diet and exercise can make a huge difference on how our bodies look. Be sure to continue getting regular exercise and eating right. Although it won’t stop aging, diet and exercise can negate some of the effects getting older can have on your physical appearance and give you confidence too.
  • Learn to Love Your Body – Instead of focusing on the negative aspects of your body, learn to appreciate it for what it is. Focus on what you like about it. You can even say positive affirmations out loud. For example, stand in a mirror and say to yourself, “I have great legs!” or “I love how my hair looks.” This way, you can learn to accept your body no matter how old you are.

It is the little things in life that makes all the difference. Surround yourself with good friends that promote positivity. Practice staying calm and meditating. Eat fresh fruits and vegetables. Use sunscreen. Stay active, even if its a 20 minute walk around your neighborhood. These are the kind of actions that will help you stay feeling vibrant and healthy,

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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