7 Tips For Adding Exercise Into Your Life

Do you want to add exercise into your life? This desire is not uncommon, and the benefits of exercise are so numerous that it is easy to convince just about anyone that they should exercise. Are you wondering how to get started? Don’t worry, we are here to help. We’ve compiled some of our favorite tips for adding a workout routine into your daily routine!

Tip 1 - Start Small

The NUMBER ONE THING we want to avoid is burnout, or attempting to do routines and diets that are not sustainable long-term. Full stop!  Not only does this not serve anybody, but it can cause people to digress into poor habits, and can be just downright discouraging. When adding exercise into your life, START SMALL. Begin with a 30 minute walk every other day. Or try to run one mile each day. Try lifting weights just on Saturdays. Or maybe begin with some simple Pilates and yoga in your living room. Any of these simple changes are steps in the right direction, and it provides a foundation which you can build upon later. Add in small changes that you know you will enjoy and be able to stick with, rather than choosing something that starts out intense, but that causes you to get overwhelmed and quit two weeks in.

Tip 2 - Don't Do Exercises That You Hate

Do you hate running? Perfect! Then don’t run. Running is not the only way to exercise, and is not required for good fitness and health. If you love lifting weights but hate Zumba classes, focus your attention on lifting weights for your exercise. Do you prefer to be in a gym, outside, or workout at home? Do you need a lot of variety and change with your routines? Or do you tend to find what you like and stick with it long-term? These are things that will come up during your health journey, and you will be able to discover your preferences with your workouts. Doing workouts that you enjoy will help you feel good and help you look forward to your next one. Sloshing through workouts may be noble, but if it is going to cause burnout, then you will want to shift some things around in your repertoire.

Tip 3 - Take Breaks When Needed

Sometimes our society glorifies extremes but when it comes to long-term exercise, slow and steady wins the race! If you are 3 or 4 weeks into your routine and you’re dreading your next workout, or feeling like you just need a break, it is perfectly OK to take one! Just ask your favorite fitness models or influencers. Most of them take regular breaks from their routines as well. You may not need as long of a break as it feels, and taking a break gives you the opportunity to re-evaluate your routine, and it even gives you the opportunity to miss it.

Tip 4 - Be Consistent

Ok, so we know this seems a lot like the opposite of taking breaks when needed, but we’re not talking about being consistent over days. We’re talking about months and years! Gaining weight and sabotaging health does not happen overnight, just like one cookie doesn’t make a person overweight. It’s the two or three cookies every day for months that will cause weight gain and it takes years for many of the negative effects of excess weight to manifest. The same thing goes for diet and exercise. Depending on how much weight a person is looking to lose, it can take a long time. It is ideal to set yourself up with something that you can stick with and avoid burnout, so you can settle in for the long haul if necessary. You really will not regret it!

Tip 5 - Eat the Right Foods

Food is our fuel, not our enemy. You will need wholesome, healthy and nutritious foods to fuel your body for health and fitness. Try to eat about a pound of protein for each pound of your ideal body weight. If I am a 5 ft 5 in female, my ideal body weight is about 120-130 pounds. So I will try and eat about 100-130 grams of protein per day. This may sound crazy, but going back to our first tip, start small! A diet high in protein will keep you full, it will help you build more muscle, and that will help speed up your metabolism, all while reducing cravings. Protein can do all that? Yes!

Tip 6 - Get Good Shoes

This is the fun part – shopping! Make sure you are wearing proper and quality footwear for exercise. There are so many kinds to choose from, and good footwear can help reduce the risk of injuries, and foot and leg problems down the road. Some of our favorite brands are Asics, Nike, Brooks, Reebok or Adidas. Find the right footwear for you and don’t put guilt upon yourself if you buy shoes that don’t end up working out for you. We’ve all been there!

Tip 7 - Be Patient. Change Does Not Happen Overnight

Ask any fitness guru around, it didn’t happen overnight. Not even close! A life filled with fitness and health was mindfully constructed that way, one piece at a time. Imagine you are building a tower – you don’t start out at the top, you start at the bottom. Get a good foundation and then add to it as you go along. You are the architect, engineer and constructor of your health and wellness tower.

It may be tempting to look at those people with firm, healthy bodies as “lucky”. We might assume they were born with it, or that they have a faster metabolism or more energy than the rest of us. For most of them, they have had to work for it. They learned to overcome themselves and become the masters of their domain. It is a gradual process and it requires mindfulness and dedication, but it something that anyone can also have. We all have only 24 hours in our day. If other people can do it, YOU CAN, TOO!

Our Newest Treatment – The Hydrafacial

We have a new machine at South Valley OrthoMed and we are super excited about it! Brought in by popular demand, the Hydrafacial machine is what our patients have been asking for (and we listened)!

HydraFacial-System-Photo

What is a Hydrafacial? The Hydrafacial is more than just some fancy creams and facial massage. The Hydrafacial is a hand-held device that is swiped across the face and works to address specific skin concerns such as:

Fine lines & wrinkles

Elasticity & firmness

Even tone & vibrancy

Enlarged pores

Skin texture

Brown spots

Oily & congested skin

The Hydrafacial treatment is broken down into 3 steps:

Step one cleanses and peels, which uncovers a new layer of skin with gentle exfoliation and relaxing resurfacing.

Step two extracts and hydrates. This step removes debris from pores with painless suction, and also nourishes the skin with intense moisturizers.

Step three fuses, protects, and saturates the skin’s surface with antioxidants and peptides to maximize your glow!

The treatment takes only 30 minutes and is completely painless. There is no downtime and the results are immediate. Hydrafacial works for all skin types of any age and color. You will leave South Valley OrthoMed with fresher, plumper and more hydrated skin! Try Hydrafacial today for the fastest way to obtain fresh and youthful skin!

THE BEST WAY TO LOSE WEIGHT FAST!

Oftentimes when
it comes to weight loss, slow and steady wins the race. But sometimes we want
to see the pounds fall of the scale quickly and there is a way to get ‘er done:
The HCG Diet Protocol!

How Does HCG Work for Weight Loss?

The HCG diet came about during the 1950’s by a British doctor, Dr. A.T.W. Simeons. He created a rigid protocol in combination with the HCG hormone (also known as the pregnancy hormone), which allows the body to use fat as a form of energy without cannibalizing organs or muscle.

The HCG
hormone alone does not cause any weight loss. HCG is a placental peptide
hormone produced and released during pregnancy (but don’t worry – it is safe
for women AND men). Dr. Simeons theorized that this hormone regulates the metabolic
systems of the body, making fat reserves readily available when food is not
available. When placed in the right environment and timed with a low-calorie
diet of specific foods, the HCG protocol allows both men and women to live off
their excess fat.

What is the HCG Diet Protocol?

The HCG Diet
Protocol is broken up into phases. PHASE ONE is the loading phase and for most
people, this is the fun part! The loading phase lasts for three days and the
patient is supposed to eat DOUBLE the amount of food they normally eat. High-fat
foods are best, and despite any initial reservations, this phase is critical
for success on the HCG protocol. This phase revs up the metabolism and prepares
the body for the phase two, which is the low-calorie phase.

PHASE TWO
lasts for 23-45 days. During this phase, the protocol is to eat only 500
calories per day, and only very specific foods which are outlined in the
manual. This may sound crazy, but we’re not pulling your leg – this is the
protocol! During this phase, patients lose on average between 1-2 pounds per day. Yes, per day! The weight loss
is fast, but only if the strictest adherence is given to the diet.

PHASE THREE
is the transition into maintenance and this phase lasts for 3 weeks. Phase three
is also strict and consists of a low-carbohydrate and low-sugar diet in order
to re-regulate the hypothalamus. During this phase, a new weight “set point” is
established. After the first 3 weeks of phase three, grains can slowly be added
back into the diet while maintaining the new weight and set point.

The HCG Diet
Protocol requires quite a bit of self-control, and if a patient is not willing
to adhere to the guidelines, weight loss may not be achieved. But when done
correctly, patients can see and feel the rapid weight loss, and keep it off for
good.

When it comes
to weight loss and healthy weight maintenance, as always, the traditional rules
of healthy living still apply. A patient can have amazing results using the HCG
Diet Protocol, but if that patient doesn’t change the dietary and lifestyle habits
that once caused the weight gain, any weight lost on any diet will be short-lived.

If you would
like to know more about the HCG Diet Protocol, we can answer any of your
questions and we offer a 100% free consultation. Schedule yours today!

The Golden Rules For Your Weight Loss Journey

Have you been watching your weight slowly climb over the years? Does the thought of making changes overwhelm or upset you? WE HAVE GOOD NEWS FOR YOU, SO READ ON!

Beginning to take charge of your life is a monumental decision, but each step does not need to be so grand. You don’t need to work out for hours each day and never enjoy a scoop of ice cream again in your life. YAY! To get started, we have put together the two golden rules of weight loss that you need to remember:

1. Create a calorie deficit
2. See number 1 again

Just kidding! There is only one golden rule of weight loss, and that is to create a caloric deficit! You need to burn more calories than you are taking in. It truly is that simple! But then, why is it so hard? That is where things get, uh, complicated.

A simple internet search will yield millions of results regarding weight loss, weight gain, weight management, exercise plans, special diets, etc… It is very challenging to sift through all of the information and quite frankly, dogma. Should we eat carbs? What about meat? Or vegetarian? Should we eat less at night? Or skip breakfast? But isn’t breakfast the most important meal of the day? It isn’t anymore? **HEAD EXPLODES**

Thankfully there is an entire army of trained health professionals trying to correct half-truths and pseudo-science. The weight loss strategy of counting calories is not very sexy and doesn’t have a catchy tagline with huge promises. But the University of Vermont conducted a study that showed counting calories to be the best predictor of weight loss success and that, even better, it only took an average of 14.6 minutes per day to do! You can read more about that study right here.

It sounds so incredibly easy but the truth is, many people don’t accurately report their caloric intake. A treat here, a handful of nuts there – those things can really add up when they’re not accounted for in food logging especially if those little incidences happen several times throughout the day. It takes a great deal of honesty and accountability in order to count calories and oftentimes, our lack of honesty with ourselves is what led to greater weight gain to begin with.

If you’re interested in counting your calories, there are so many resources available to you. There are apps like Lose It or My Fitness Pal where you can keep your food log right there on your smartphone. You can just write your calories down on post-it notes or a blank notebook if you prefer – no need to be fancy if that isn’t for you! You can find the calorie counts for fresh produce using a little bit of Google researching. If you’re counting calories and are feeling hungry, add more protein to your diet. It will help you feel fuller for longer, which will enable you to stick within your calorie budget. And of course, make sure you write everything down, including the treats! Work the treats into your daily calorie budget as part of your healthy, balanced diet, because living without treats is not living your best life.

If you’re at the beginning of your health journey, we celebrate you! It takes a lot of courage to make big or small changes in our lives. South Valley OrthoMed is here to help in any way that we can, but even if you don’t end up working with us, we want everyone to be living their best life possible. Follow us on Facebook and Instagram for more information!

“Practice isn’t the thing you do once you’re good. It’s the thing you do that makes you good.” –Malcom Gladwell