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Use these tips to make your gait more healthy from foot to forehead. Want to move closer towards a healthier lifestyle? Start walking. It’s easy, and it’s something you’re probably already doing. You might just need to up your step game. Science backs this up: Two recent studiesfound that walking between 2,000 and 10,000 steps each day can reduce the risk of heart disease and cancer, and decrease the likelihood of premature death by at least 10 percent. Other research has linked walking to mental (improved mood and self-esteem) to physical (better sleep and decreased disease risk) benefits. “I have patients that come in because they are either self-motivated or motivated by other doctors, such as cardiologists, to become active, and the first thing I advise them to do is get out and walk,” says podiatrist Jacqueline Sutera, DPM, owner of City Podiatry in New York City. Other movements can help, too—especially ones that occur naturally in everyday life: reaching, carrying, squatting, bending, etc. If you’re trying to add more activity into your daily routine, use these steps to engage your whole body as you move forward in your wellness journey. Step One: Start with a solid base Just like a tree trunk supports the branches of a tree, your feet provide the base for everything you do while upright. “Shoes help to support your feet, which are the foundation of your body’s ability to walk and function every day, so your choice of shoes can either help you or hurt you,” Dr. Sutera says. Biomechanist Katy Bowman, an expert on how biology and physical mechanics impact human movement and the author of the book Rethink Your Position, agrees. “Wearing shoes that protect your feet but aren’t overly cushioned or structured allows your feet and ankles to move more comfortably,” she says. “Shoes that are flexible and have a wide enough toe box for toes to spread will provide more movement with each step.” Choosing a shoe that includes technology to allow your feet to breathe and reduce impact can help you move more. “[walking] shoes of this kind were much heavier and clunkier, but these have light, cushy outsoles that provide shock absorption while maintaining grip on the ground, cupping the heel, and supporting the arch,” Dr. Sutera says. shoes that are stable and comfortable will make you more confident in your movements. Step Two: Align yourself Once you’ve secured a well-constructed pair of shoes, take note of your posture throughout the day. “When we think of ‘good posture,’ we often think ‘shoulders back,’ but we don’t need to pull our shoulders back so much as lift the rib cage and push the pelvis forward,” Bowman says. “This may seem like a subtle difference, but from a mechanical perspective, it alters the angles of your body—up to 30 degrees in some places—which correspondingly alters the way your body works.” Engaging your core—the girdle of muscles that encompass your torso, including the pelvic floor—is key to everyday movements. “The core is the most stabilizing part of your body, so you have to engage it and make sure your back posture is aligned,” Dr. Sutera says. This means striving for a natural posture. “Don’t suck in your stomach but rather engage your core so you feel support in your lower back. Our core and lower back muscles oppose each other, so they both need to be engaged for balance.” How do you do this? Bowman suggests stacking your head over your shoulders and your shoulders over your hips (slight lean forward). Step Three: Create stability Bowman also emphasizes that the way our arms move when we walk makes a difference in our overall health. “When walking we don't often pay attention to using the full range of motion in our arms,” she says. “The way our arms move when we walk matters because their motion helps stabilize our torso and spine. A backward-swinging arm is not only great for reducing overuse of the spine when you walk, it is a built-in workout for the back of the upper arm.” Your arms should swing when you’re walking quickly, but otherwise not so much. “If you tend to walk while holding a dog leash or a phone, this means you’ll need to mix up the holding hand,” she says. This way each side of your body gets loaded and worked the same way. Step Four: Engage in a little variety Make sure that you take a balanced approach to movement; small changes can help deliver benefits. “You can stretch your arms overhead, practice head ramping (sliding your head up and back to lengthen the back of your neck), and you can carry something to get more bang for your walking buck,” Bowman adds. “You can also vary your carry, which means mixing up how you hold a bag of groceries or books, for example, in order to use different core and arm muscles.” That’s not the only bit of variety you need. “I recommend that everyone have a shoe wardrobe,” Dr. Sutera says. Two things our feet and bodies like? Moderation and variation. “Just like you can’t eat broccoli every day or you’ll miss out on other nutrients on your path to wellness, alternating between different pairs of supportive shoes lessens the chances of repetitive stress injuries to your feet and body,” she says. Step Five: Pay attention to aches and pains Noticing minor issues with your feet before they have a chance to worsen is important. “Make sure you care for blisters or calluses as soon as you notice them,” Dr. Sutera adds. “They alter how you walk and feel and can lead to tendonitis and knee, hip, or back pain.” With proper foot care and support, walking and other basic daily activities can become easier and more comfortable—which will allow them to have a positive impact on your physical and mental well-being

There are several reasons why people may struggle to commit to a fitness program: Lack of motivation: Many people struggle to find the motivation to start and stick with a fitness program. They may feel overwhelmed or unsure where to begin, or they may struggle to see the immediate benefits of exercise. Unrealistic expectations: People may set unrealistic goals for themselves or have unrealistic expectations about what they can achieve in a short amount of time. When they don't see the results they were hoping for, they may become discouraged and give up. Lack of time: Many people lead busy lives and find it difficult to carve out time for exercise. They may feel like they don't have enough time to commit to a regular fitness routine. Lack of support: People may lack support from family, friends, or a personal trainer to help them stay on track with their fitness goals. Boredom: Some people may find exercise boring and uninteresting, and may struggle to stick with a fitness program if they don't enjoy the activities they are doing. Fear of injury: People may be afraid of getting injured during exercise, especially if they are new to working out or have had a previous injury. Lack of resources: People may not have access to the equipment or facilities they need to exercise, or they may not have the financial resources to afford a gym membership or personal trainer. Overall, committing to a fitness program requires a combination of motivation, realistic goal-setting, time management skills, support from others, enjoyment of the activities, and access to resources. This is also why you should consider hiring a personal trainer, for a few reasons: Personalized workout plan: A personal trainer can create a customized workout plan based on your fitness goals, fitness level, and any physical limitations you may have. They can also provide guidance on proper form and technique to prevent injury and maximize the effectiveness of each exercise. Motivation and Accountability: A personal trainer can help keep you motivated and accountable by setting realistic goals, tracking your progress, and adjusting your workout plan as needed. They can also provide encouragement and support, which can be especially helpful during challenging workouts. Knowledge and Expertise: Personal trainers have extensive knowledge and expertise in fitness, nutrition, and exercise science. They can provide guidance on proper nutrition, injury prevention, and recovery strategies. They can also help you navigate the often-confusing world of fitness, providing you with the knowledge and tools you need to achieve your goals safely and effectively.

I read the following excellent article https://apple.news/A4-3-Sci4T76jOAiy1xUKiA Basically, resolutions don't help. Doing things you enjoy does help. Reduce your stress and find more joy. This is the path to better health and wellness. Schedule a free appointment with us today to get you on the path to joy and wellness

In addition to increasing ones activity, it may be a good idea to add mindful eating practices to your healthy eating arsenal. Mindfulness is a term that has become embedded in our everyday language, but its meaning is more profound than how we use it in our driven, multitasking, social structure. This term has become popular because it urges conscious awareness of whatever the focus might be. It has become a method of encouraging someone to take good care of him- or herself. Likewise, “mindful eating” encourages us to gain awareness of our eating experiences. Here's a guide to begin mindful eating: Step 1: Eat one meal each day with no distractions (other than the company of other eaters) That means no TV, books, or phone scrolling from start to finish. Do your best to be fully present with your food. Step 2: Journal on your emotional state at one meal each day. Jot down answers to each of these questions: Why did you eat? Were you hungry, bored, stressed? How did you feel while you were eating? How did you feel after you finished eating? Benefits of Mindful Eating Understanding Why We Eat We are often motivated to eat for reasons other than biological hunger, such as boredom, stress, or social situations. When eating due to emotions, we often eat more or choose less healthy options. Being Present During Meals Today’s world is busier than ever, and that often means multitasking during meals. Eating while distracted leads to eating faster, eating more, and feeling less satisfied with your food. Tuning Into Your Hunger Cues Practicing mindful eating can rekindle your connection with both your hunger and satiety (fullness) cues. This in turn will make sure you eat only when you're truly hungry and stop once your body tells you its full.

What is Holding Back My Weight Loss? A common issue facing many exercisers is that, even after having committed to a regimen of nutrition and exercise, the goals of weight loss and muscle gain just aren't lining up. You'll ask "why am I not losing weight?" and the answers seem elusive. If you have a wellness coach or a trainer whom you trust, then talk to him or her about the issue. Just remember that this process is challenging and it's not your fault if its not working immediately. Here's a few possible things to consider: Talk to your coach or trainer. Share your concerns. Adjust the meal planning - your meals may be leaving you hungry, and that's a recipe for disaster. Review your meal plan with your coach to see if there's adequate protein, fat, or hydration in your plan Exercising too often or too hard - completing a challenging routine may make you feel accomplished, but if your metabolic rate is getting too high, then your body will signal the need to consume more food for energy. Start with monitoring your heart rate to stay in the 60-80% zone of heart rate reserve. Anxiety or Stress - Stress fires up the adrenal glands, which increases our cortisol levels in the body. The excitement and elevated heart rate call out for something to help calm the body down. Eating is one of those things triggered to lower cortisol levels. You know what can help? Dark chocolate. It can raise serotonin levels to help you relax and possibly sleep better too. Medications -  talk to your coach about your medications again. It may be time to schedule another appointment to talk to your doctor if weight gain is a side effect of a prescribed medication. In all of these situations, try to share with your coach or trainer what's bothering you. Try to come up with a plan that works better for you. The best plans are ones that you enjoy completing and feel like you are a part of the process.

Exercise Is One Part Science Anywhere I go, I usually get asked about "what's the best exercise for [insert body part or medical issue]?" I have a standard response for this: "well, is there any issue associated with [said part]?" No, it's not fair to answer a question with a follow-up question, but exercise should be based on data. If you are just looking for exercises, then a Google or YouTube search will turn up plenty of options. The question we should be asking first is, "what is the best exercise or are the best exercises for me?" Exercise is one part science. Too often, it focuses on aesthetics and this is unfortunate because how you look doesn't always tell us the whole story. "Being thin" doesn't always equal healthy, especially if there are underlying issues being ignored because right now you look just fine. You Can Just Start Exercising on Your Own Exercise is a broad enough term that you can start with anything to get yourself going. Walking, hiking,biking, running, joining an exercise class, participating in a team sport are all examples of exercise related activity that can address your body's metabolic needs. Your body needs exercise to regulate processes in the body, such as heart circulation, maintain bone density and muscle mass, digestion, lymphatic function to prevent disease, transport energy throughout the cells, just to name a few! You don't need a coach for this type of activity. Hiring a personal coach or trainer should be to help educate you and motivate you. You should feel comfortable sharing any concerns you have with your trainer or coach. A good coach spends their time listening to your issues and helping you find the resources to address them, either through their own knowledge, skills and abilities (KSA) or via a referral to another specialist. Bring in a trainer just like you would go to the doctor or dentist: for preventative measure and examining the data. A Personal Trainer Is There to Help You Make Healthy Decisions Your meeting with your personal trainer should have assessments to see if you've been missing something from your current life decisions. Assessment types include: Looking at all of the data! Mobility - can you accomplish tasks like bending over to reach the floor, looking behind you, or reaching over your head? Balance - do you have difficulty ascending stairs without holding on, stepping onto a raised platform, or stepping down off a curb? Strength - can you easily lift yourself from the floor, climb a ladder, move heavy objects, or carry luggage? Endurance - can you walk uphill for an extended period, complete a hike, or walk from the far end of a parking lot? Safety - can I perform my workout without risk of injury? We conduct a fairly broad screen to rule out any possible injuries, metabolic disorders, or any other factors that could create problems relating to your increase in exercise activity. We consider it our role to collect enough data about you using screens and body analyzing technology to create an effective and safe workout for you at our facility or at your own. We consider it a privilege to build you an exercise program that you will enjoy and empower you to provide as much feedback and ask as many questions as you would like. Program building is done best with plenty of client input. Clients should continue to be well-informed about their care, be able to sustain their workout programs, and feel they are successful in sticking with the program. Should You Hire A Trainer? Give us a call and let's see if now is a good time 240-630-0298 call or text

Data Shows This Combination Works Best Small Changes Go A Long Way You've Probably Read quite a few articles (like this or this) about how to lose weight, and nothing seems to be working. I can suggest a reason why: it's because the suggestions are not part of a plan. Weight gain functions like a disease, and was declared to be one by the American Medical Assoc. (AMA) in 2013. This led to a prevention and care program titled "Exercise is Medicine" which seeks to create proper exercise programming for each type of person. Medications are personalized, so should exercise be tailored to each person. Here's 5 great ways to get started on your own: Start With Getting Good Sleep On A Good Mattress - a older or worn mattresses can contribute to increased stress and low back pain all day long. Studies have shown that mattresses older than 9 years are most likely to contribute to these increases, so find a reasonably priced mattress that you enjoy to help improve sleep quality and duration. Calculate a good night's rest at sleepyti.me Each More Protein - We eat to provide our body with things it can't make on its own. One of those nutrients is protein, which are building blocks for many parts of the body, including muscle cells. Just like driving a car on a low tank of gas, we can't get very far when we start burning up everything that's in the tank. Not eating enough protein contributes to muscle loss and makes your body weaker and less motivated to engage in activity. Professionals recommend thirty grams of protein per meal, depending on your activity level. Explore Your World - it's important to realize that muscles and bones are "use 'em or lose 'em" parts of the body. The body looks to be calorie efficient and reduce our demand for food. Being sedentary tells the body it doesn't need to look so hard for food, so it reduces the need to keep building up bone and muscle. Less weight, less caloric demand! That's why activity, especially social activity, is so important for maintaining health. The more we feel motivated to getting out and doing things, the more the body keeps up the bones and muscle that keep us thriving and looking to do more. Surround Yourself With Positivity - one of the best ways to keep yourself motivated to engaging others or other activities is to say to yourself "If I do this, then it can get easier." Taking on new things for yourself, or things to help others, and being around other positive people will reduce stress hormone (Cortisol) levels that contribute to weight gain. Set yourself to learn knowledge, find peace, be in harmony, and live in serenity. Small goals set you on your path to serenity by beginning with knowledge. So grab a book, and increase knowledge! Weight Train - there's no way around this! You have to lift weights regularly to maintain healthy bone density and muscle mass. How the weight lifting is done can vary greatly. Bodybuilding, circuit training, rucking, obstacle course training, HIIT, kettlebells, and so many other forms of weight training are available. It's worth trying out a bunch of things to see what you like to do, and variety can keep you committed to including this in your healthy lifestyle Looking for some coaching and personal attention to get you started? Call or Text 240-630-0298 and we'll get you set up!

Everyone is back into HIIT training again these days. HIIT is an acronym for "high intensity interval training." It was first developed in the 1970's by Peter Coe under the premise that fitness with fast interval repetitions interrupted by short recovery periods. One of his manuals is literally called "Better Training for Distance Runners" There has been significant study of the use of high intensity in fitness programming. Cardiovascular HIIT training involves programs of peak periods of exertion followed by lesser exertion times for recovery, which translates into faster mid-level exertion for endurance events. One example of this training is "interval training": one minute at a sprint pace (say 7-8 miles per hour) followed by a one minute jog pace (5-6 mph), repeating these intervals several times. The optimal number of repetitions depends on the runner's race length. Another example of HIIT training is called "circuit training." This was a backbone of Peter Coe's running program. He supplemented his runners with weight lifting with timed intervals. Some of the fastest runners in the world incorporate heavy lifting into their programs. This type of program stimulates muscle growth to provide bursts of power over medium distances such as 800 m sprints. However, most programs are not really HIIT, but HVIT "high volume interval training". The regular person gains more from consistent, repetitive motion than from super intense bursts, and are less likely to suffer injury because the goal is more repetitons at a manageable resistence level. HVIT is the backbone of our fitness programs at our studio because it promotes muscle gain, thermogenesis, and stress relief in addition to resolving chronic problems in the back, neck, and knees. Here's a sample program you could start on your own at home from another blog of mine: 5 Minute Workout With As Many Rounds As You Want Need some help learning the best and safest way to build your workout? Call or Text 240-630-0298 Email me

When it comes to design, the Wix Blog has everything you need to create beautiful posts that will grab your reader's attention. Check out our essential design features. Choose from several beautiful layouts Your blog feed comes with many responsive layouts to choose from. From the blog feed’s settings in the Editor, choose the layout that’s right for you. The Editorial layout is great for readers to quickly find posts that interest them. Or you can go for a Side by Side layout that lets readers scroll down and see your posts one by one. Once you choose one, click Customize Layout to tweak the settings even more. ​​From the settings, you can also choose other things to display on your blog feed, like a Blog Menu, author name, likes and views, and more. Customize your post page Go to the Post Page in the Editor to customize settings for your posts. Changing anything here will change the layout and design for all your posts at once. Keep readers engaged by letting them leave comments and share your posts on social media. You can also display Related Posts and Tags at the bottom of your posts to help readers discover more of your posts and keep reading.