NEW CLASS: FLO BREAKS

FLO INJURY PREVENTION CLASSES

So far, the year has been off to a great start! FitLife Occupational classes are growing!!! UCSD front line staff are prioritizing their individual overall wellness and enjoying this opportunity to learn about how to feel better on the job with their team. Here is a glimpse at what we have going on lately: 

A FIT & HEALTHY NEW YEAR

Tips to keep your New Year's health & fitness resolutions

With every New Year, comes a fresh start. It is the time to put some things behind you and charge forward into the new. A lot of people take this time to set goals for themselves in areas of which they feel they need some improvement. This time of year is the busiest for gyms because its the time of year when people are the most determined to get fit and healthy.  Unfortunately, the gym buzz tends to die down around mid-February because most people fall off and lose motivation.  This trend can easily prevented with a few easy tricks.

1. Make obtainable monthly goals:

Use the SMART model to set your goals (specific, measurable, achievable, results-focused, and time-bound.) Resolutions should be both specific and measurable. A recent study shows that setting vague, non-specific goals can make people depressed. For example, "I want to lose weight" is too vague.Get to the root of why and how you want to accomplish it. Bringing some deeper intentions into your workouts can make all the difference. Set goals that are specific, realistic. Then, write them down. Creating a list of your goals, helps you to decide the exact steps needed to be taken in order to get there.

 2. Keep a schedule: 

What's your game plan? Make a schedule and stick to it. Each time, consider it a date with yourself. Break down your goals so that they look less intimidating on paper. So, you know what you want to accomplish, how are you going to get there? How many days a week? What time of day? Look at your current schedule, look at your goals, and have a sit down with yourself. 

3. Make it interesting: 

Try something you have always wanted to try but were too chicken. Get out of your comfort zone. Our brains thrive on challenge! Sign up for a community rec team in a sport you love. Are you looking for a new group of friends and you want to get in shape? BOOM! There you go. Run that 5k that you have thought about for years but you decided to just raid all the swag booths instead of racing. Switch it up! If you do what you have always done, you are going to get the same result. 

4. Don't do it alone:

 Those new buddies you made on your rec team that you love playing softball with, invite them to the gym! Ask them to be your accountability partner for the year. Sadly enough, though working out alone may be your preference, you are far less likely to cancel an appointment with someone who is counting on you. The buddy system works!

5. Ask for help: 

Just because you have no idea how to do a turkish get up and you have never heard of eka pada Jathara Parivarttanasana doesn't mean that you should give up working out all together. The most awesome traits about almost all health & fitness professionals is that they care about people and they love what they do. For this reason, don't be afraid to ask someone for help. Most doctors, dietitians, and personal trainers provide free consultations to give advice. 

6. Treat yourself: 

Whenever you hit a benchmark on your journey, give yourself a treat. If you just ran 30 minutes everyday for a week for the first time in your life, go have dinner at your favorite restaurant or pamper yourself with a manicure or massage. You did the work, you deserve it. 

7. Re-evaluate your goals regularly: 

If you started taking a kickboxing class and you decided that kicking just isn't your cup of tea, go try something else. Just because one plan didn't work, doesn't mean you should allow that failure to derail you from achieving your goals. The great thing about the fitness world is that there are endless options to try. If one thing doesn't work for you, something else will. 

8. Don't be afraid to scale down: 

Sometimes we make goals for ourselves and they don't line up with what life has in store for us. Instead of beating yourself up if you can no longer make it to your 5pm spin class 3x per week because of work, switch it up or scale back. 

9. Be patient and forgiving of yourself:

Life is a journey full of success and struggles. The only way to obtain growth and change is to be patient with the process. Don't give up!!!

 

HEALTHY THANKSGIVING TIPS

How to Survive Thanksgiving, Guilt Free (or maybe just a little...)

Thanksgiving is just a few days away. For those of us who have been following a diet or exercise routine, this time of year can be a challenge. With family in from out of town and lots of delicious treats around, self control and discipline tend to quickly fade. The secret to surviving without sacrificing all of your hard work is to have a plan! 

1.  Don't skip your workout!  

Even just 30 minutes will help you to stay on track. Plan fun workouts ahead of time so you have something to look forward to. This can be as simple as going for a walk or a hike. You can even get your family involved! Perhaps, invite your family to walk together after dinner.

2.  Drink mostly water! Limit sugary drinks & alcoholic beverages

 Give yourself a goal to drink (x) many glasses of water on Thanksgiving day. Not only will this keep you from drinking your calories, it will also help to fill you up so you don't over eat. 

3. Don't skip meals

Do not skip breakfast and lunch to compensate for the large dinner you plan on having. This will leave you feeling foggy, fatigued, and unable to socialize with family and friends. Food is our bodies' main source of energy. Infrequent eating causes unsafe drops in blood sugar and can cause hormonal changes. 

4. Pay attention to what is on your plate: 

 5. Be thankful!

Take time to reflect on all of the lessons and blessings in your life.  

From our FLO family to you, 

 

FLO SPOTLIGHT: 6TH COLLEGE YOGA

For the past few months, Fitlife Occupational has been leading our front of line staff at 6th College through a twenty minute yoga session twice per week.  According to participants, implementing yoga into their work day has greatly improved their quality of life at work and at home.  According to Tu Dang, "it just feels good!" Many of them begin their workday every Tuesday and Thursday morning with this class and they have shown great improvements in mood and team moral.  Bonita Samora says, "it helps us to relax." In addition to relaxation, Jaime Martinez has experienced improvements in flexibility and his range of motion.  He very enthusiastically will demonstrate that he can cross his legs when he sits, whereas he could never do that before.  Yesenia Sanches, who has been a supporter of the program since yoga was first brought to sixth college has encouraged many of her coworkers  who have never practiced yoga to begin attending to class. She says, it helps with "flexibility and balance." Here are a couple photos of the group. They never miss a class and it really shows! It only takes a few minutes a day to make a difference! Be inspired!!!

WHAT A PAIN IN THE NECK!!!

Neck Pain Relief

Sitting at a desk, working on your feet, stress, and postural deficiencies can all cause neck pain. With advancements in technology, neck pain is becoming more prominent because of the positioning of the neck  and shoulders while looking at a computer or phone screen. According to the National Centers for Health Statistics, neck pain is the third most common pain for Americans. Over half of the population will experience neck pain in their lifetime. Neck pain can leave you feeling exhausted, can affect your overall mood, and can hinder your ability to complete daily tasks.  Implementing a program to help relieve the tension in these areas while increasing your range of motion will help to keep you feeling great. Here are a few stretches and strengthening exercises to help you get through your day!

 

***Important note***: When completing these exercises, never move into the pain. Each exercise is meant to slowly increase your range of motion while alleviating any tension you may be experiencing. Pushing yourself outside of your comfort zone can negatively affect your progress. 

WORKOUT AT HOME!

The truth is, we're all busy!

We live in a busy world. Balancing out work and personal life can be a challenge. It can make finding the time or location to workout difficult. Many people work long hours and don't have access to the gym. Others travel for work or spend a lot of time on the road and in hotel rooms which can make investing in a gym membership seem excessive. Fortunately, having access to the gym isn't necessary in order to get a really great workout. All you need is a clear space, a chair, and a bit of your time to break a sweat. Remember, in terms of fitness and health, consistency is key! Though finding the energy and drive to workout can be a struggle, implementing positive habits into your daily schedule can make a huge difference in how you feel!

 Strength:

Chair Shrugs: 

1. Sit upright in a chair, feet flat and hip width on the floor. Place your hands on the seat next to your hips with your arms straight.
2. Distribute your weight to your hands and scoot your body off the chair.
3. Allow your shoulder and back muscles to relax so your hips lower a few inches.
4. Press your shoulders down and lift your body up and hold for a few seconds. (Figure 1)
5. Relax your shoulders. (Figure 2)
6. Repeat

T Push ups:

1. Start in a high push-up position (A)
2. Slowly bend your arms and lower your body towards the bottom of your push-up (B)
3. Push your body back up into a straight arm push-up position (A)
4. Lift your right arm up, rotating your body and squeezing your shoulder blades together (C)
5. Lower your arm back to a high push-up position.
6. Repeat opposite side

Split Squat:

 

1. Begin in a standing, split stance position (a) making sure that your front foot is flat on the ground and your back heel is off the floor. 

2. Keeping your torso upright and your chest high, lower your back knee down to hover over the ground. Bend your front knee down to a 90 degree angle. (b)

3. Return to starting position. Repeat several repetitions. Complete set on opposite side. 

Cardio:

Skater Jumps:

1. Stand on your left leg, hips and knees slightly bent. (left imagine)
2. Extend your left hip, knee and ankle to jump forward and slightly to the right. (center)
3. Land on the ball of your right foot. Bend your hips and knees to absorb the impact of the jump. (right image)
4. Repeat opposite side.

Step Ups: 

1. Place your left foot onto a bench or chair in front of you, keeping your torso upright. (5A)
2.  Press down into your left heel and bring your right foot up to meet the left on top of your bench or chair. (5B)
3. Repeat opposite side.

 

ANY IDEAS?

What do YOU do when you're too busy to make it to the gym? We would love to hear about it! Please share what you do to fit in a workout at home in the comment box below :)