Fitness and Healthy Option with G

SUMMER IS HERE =Travel time

How to stay active and fit while traveling

Weekly Wellness Tip: Stay fit on the go!

Traveling doesn't mean you have to let go of your fitness routine. Stay active and maintain your well-being with these tips:

Plan Ahead: Research the fitness facilities available at your travel destination. Look for hotels with gyms, nearby parks, or fitness studios that offer drop-in classes. Having options in mind will make it easier to stay active.

Pack Exercise Essentials: Don't forget to pack workout clothes, comfortable shoes, and any necessary equipment, such as resistance bands or a jump rope. Having these items on hand will motivate you to stay active.

Explore on Foot: Whenever possible, opt for walking or biking instead of taking a taxi or public transportation. Explore your surroundings on foot to get some exercise while sightseeing.

Bodyweight Workouts: You can perform bodyweight exercises anywhere, even in your hotel room. Incorporate exercises like squats, lunges, push-ups, planks, and burpees into a quick and effective workout session.

HIIT Workouts: High-Intensity Interval Training (HIIT) workouts are time-efficient and require minimal space. Find HIIT workouts online or download a fitness app that offers short, intense workouts you can do in your hotel room or outdoor spaces.

Stay Active During Transit: Make the most of travel time by staying active during transit. Take walking breaks at airports, stretch on long flights, or do simple exercises like calf raises or seated leg lifts.

Explore Active Adventures: Look for activities that involve physical movement and exploration. Hiking, swimming, cycling, or even joining a local fitness class or guided tour can help you stay active while immersing yourself in the culture of your destination.

Stay Hydrated and Fuel Well: Remember to stay hydrated during your travels and choose nutritious meals and snacks. Opt for local produce, lean proteins, and whole grains to keep your energy levels up.

Stay Consistent: Even if your travel schedule is busy, aim for at least 15-30 minutes of physical activity each day. Consistency is key, and every bit of movement counts towards your overall well-being.

Enjoy the Journey: Remember, staying active while traveling isn't just about maintaining your fitness, it's also about enjoying the experience. Embrace the opportunity to try new activities and explore new environments.

By incorporating these tips into your travel routine, you can prioritize your health and well-being, stay active, and make the most of your travels while maintaining your fitness goals. Safe travels and have fun exploring!

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What are the most important muscles that leg cycling works?

There's no doubt about it--cycling can be a full-body workout, and it's normal to also feel your back, abs, and arms working while you're riding. Staying balanced is a full-body skill, and it can take time to get to know the muscles that you use when you’re riding. Even your forearms may get a workout from gripping the handlebars of your bike. That being said, most of the power in cycling comes from the lower body.

Tibialis anterior (shins and calves)
Soleus (calves)
Gastrocnemius (calves)
Vastus lateralis (quadriceps)
Re**us femoris (quadriceps)
Vastus medialis (quadriceps)
Biceps femoris (hamstrings)
Psoas (hip flexor)
Gluteus maximus (butt)

*An important note: If you’re arm cycling, you’ll get an intense upper body workout, and you’ll especially feel the burn in your trapezius and rhomboid muscles.

Relieve Arthritic Pain with Hot & Cold Therapy

WEEKLY WELLNESS TIP

Arthritis is the swelling and tenderness of one or more joints. Whether they have rheumatoid arthritis, osteoarthritis, or another kind of arthritis.

While there’s no cure, there are ways to slow the progression of the condition and alleviate persistent joint pain—including hot and cold therapy.

Here’s what you need to know about hot and cold therapy:

HOT: Heat therapy, which can help improve circulation, may be useful for loosening up stiff joints. There are multiple ways to incorporate heat therapy into your daily routine, such as using a warm compress on achy joints, or taking a hot shower or bath.

COLD: Cold therapy, or cryotherapy, reduces blood flow, which helps to limit swelling. In fact, a 2016 study involving 121 participants with arthritis found that a full body cold mist treatment helped significantly reduce pain and even improve sleep quality. Cold therapy can include other methods, such as using a cold compress to numb the affected areas, taking a cold shower, or even an ice bath.

*Note that you should consult your healthcare provider before trying any of the above therapies—especially if you have other conditions such as heart disease, high blood pressure, diabetes, or others.

HEALTH TIPS

How Journaling Can Improve Mental Health

Here are a few ways journaling can improve your mood, manage anxiety, reduce depression, and minimize stress:

1. It can help you identify what’s making you feel stressed or anxious. Once you know what your stressors or triggers are, you’re more easily able to problem solve and find ways to reduce your stress.

2. It can help you unload your pent-up thoughts and feelings. The act of putting your thoughts onto paper (or screen) may help you feel lighter and less overwhelmed.

3. It can provide you with an opportunity for positive self-talk and help you notice biased or negative thought patterns or behaviors.

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Irritable Bowel Syndrome Do’s and Don’ts

*Weekly Wellness Tip

If you regularly experience digestive issues such as bloating, constipation, gas, cramping, or diarrhea, you may have a disorder called Irritable Bowel Syndrome.

Fortunately, there are ways to minimize IBS symptoms through various lifestyle changes and habits. For this week’s wellness tip, we’re sharing 3 do’s and 3 don’ts for those living with the chronic disorder:

DO keep a diary of what you eat in order to identify and avoid foods that trigger your symptoms

DO find ways to relax and minimize stress, which can contribute to IBS symptoms

DO aim to cook meals at home using fresh and simple ingredients

DON’T eat too quickly, or delay/skip meals

DON’T eat a lot of processed, fried or spicy foods

DON’T drink an excess amount of alcohol, coffee, tea, or fizzy drinks

Blessings to All🙏
Happy Easter ❤️🙏

Hello Friday… let’s grind one more day aja💪

8 tips to restart healthy habits after the holidays

1. Recommit to a healthy diet
Holidays often mean overindulging. Many of us eat foods we don’t normally eat. And once the festivities are over, and it's time to return to a healthy diet, it can be challenging.

2. Stay hydrated
During the holidays you may have enjoyed more sugary beverages and alcoholic drinks than normal. To get back on track, make an effort to stay hydrated.

3. Get enough sleep
Now that the parties are over, and the preparations and travel are behind you, give yourself time to rest. More importantly, prioritize getting restful and restorative sleep.

4. Get regular exercise
It’s easy to forget about your fitness routines during the holidays. With the disruption in routines, many people aren’t able to exercise as consistently as they usually might. But as we turn over a new leaf, include regular workouts in your new year’s plans and resolutions.

5. Practice meditation and mindfulness
Holidays can be stressful, which may increase feelings of depression and anxiety, If you’re feeling stressed—or even just a little deflated following the holidays, try supporting your mental well-being by practicing meditation and mindfulness.

6. Pursue your hobbies and interests
If you spent a lot of time over the holidays without much time for yourself, try to create time for yourself in the new year to relax and pursue your hobbies and interests.

7. Check in on others who might need support
You might think of the holidays as a time when people come together. However, many seniors cite it as the loneliest time of the year. Consider on checking them. It could make a huge difference for their mental and physical well-being.

8. Practice self-care
If you tend to lose yourself during the holidays, you’re not the only one. After the festivities are over, take some time to focus on yourself.

Self-care is the foundation for physical health and mental well-being.

Let’s start a good healthy Habit
~Rin Toyongan-Cunningham