SANTA FE, N.M. — The most popular New Year’s resolutions for 2016 involved staying fit and losing weight, and chances are good that many people are setting the same goal again in 2017. The psychology of motivation may hold the answer to how people can keep their resolutions in the new year.
According to Elliot Berkman, an associate professor of psychology at the University of Oregon, it’s important to start with a goal that is less abstract and more actionable than just “staying healthy” – and to start on it as soon as possible.
“What you want to do is to get those immediate reinforcements as early as you can,” Berkman said. “So, it’s kind of classic advice and it’s good advice to start small, and to make sure to reinforce each little step.”
According to a Nielsen study, 43 percent of people said they planned to lose weight at the beginning of this year by eating healthier. But more than 75 percent who had that goal had not followed a healthy diet or weight-loss program the year before, so they hadn’t developed the healthy habits necessary for success.
Berkman said this can be the biggest obstacle. Our habitual behavior – which may not involve regular visits to the gym – is the easiest for us to fall back on. Following through on a New Year’s resolution means rewiring the brain for a new habit – literally. Berkman said people are better off doing something they like and connecting the habit to something bigger.
“Maybe it’s connecting it to your family or your work, or earning money,” he said. “Whatever is the thing that you really care about, find the way that that new goal is connected to that, and that’s going to also serve as a reinforcement for it.”
Technology also can be useful for keeping people motivated. Berkman said at the University of Oregon’s Social and Affective Neuroscience Lab where he works, he and other researchers use text messaging to remind people of their goals. He said abstract goals can be hard to keep in mind day to day, especially when concrete temptations exist all around.
“It helps combat fire with fire, a little bit, to get those texts in your daily life,” Berkman said. “And so, you don’t need to go out of your way to remember why you care about losing weight or exercising more. We’re going to remind you, and we’ll do it in your own words.”
Is going out for a run, getting into a downward dog, or doing burpees, jumping jacks, and box jumps a pain in the chest? That uncomfortable bouncing is a sign that your sports bra is not supportive enough—something that can not only hold you back during your workout, but can also be bad for your boobs.
Without good support, breasts move up and down during a workout, which overtime can break down the connective tissue in your breasts. A bra that restricts the movement without suffocating you will keep them healthy. The bra should also be made of breathable and moisture-wicking fabric to reduce the risk of any icky bacteria build-up.
We’ve rounded up three great sports bras for large chests that fit these criteria, tailored to the activities you like to do.
For high-impact training
Livi Active Molded Underwire Sport Bra (starting at $44; lanebryant.com)
If you like to run or do a lot of high-impact training, this is the bra for you. It is designed to give you lots of support with full coverage so you can get right down to the nitty gritty. The thick straps won’t pinch your shoulders, and they are convertible so you can adjust them into a racerback for stealthy support!
For all your cardio training
fullbeauty SPORT Active Bra(Starting at $37; amazon.com)
This sports bra was designed for medium-impact training like the elliptical machine, stair master, walking, hiking, and more. It provides full coverage and features adjustable straps so you can customize the fit perfectly to your needs. Best part: There is a closure in the back so you don’t have to slither out of a sweaty bra post-workout.
Yoga
Wacoal Wire-Free Soft Cup Bra (starting at $20; amazon.com)
Made for ultimate comfort, this bra is best-suited for low impact activities. There is no underwire, but the cups are molded to provide enough support. The full coverage design lets you slip into downward dog (or headstand!) without worrying about your girls running loose. You may even be tempted to swap out your regular bra for this super-cozy alternative!
Not only is�Taraji P. Henson�a powerhouse on screen as Cookie Lyon on the hit Fox series Empire, but the actress has also proven to be one in the gym too. Don�t believe us? Just check out this�video her trainer, Mike T. of Force Fitness Inc.,�shared on Instagram the other day. While we’re tired just watching Taraji get her sweat on, the 46-year-old mom seems to just breeze through this strength circuit.
Lie faceup on a bench, with legs up, knees bent at about 90 degrees and ankles crossed. Hold a dumbbell in each hand on either side of chest; palms face forward. Lift both weights, pushing them straight up until arms are fully extended. Pause for a second, and then lower back to start. Continue repeating.
Biceps Curl in Split Stance
Stand with feet staggered, one foot in front of the other, and knees slightly bent. Hold a dumbbell in each hand in front of body; palms face out. Lean�forward slightly, bend elbows, and curl�dumbbells toward shoulders. Slowly lower weights back down to start, and then repeat. Alternate stance�with each set.
Seated Chest Fly
Adjust seat height on machine so that handles are at chest height. Sit tall with feet planted on floor and middle and lower back touching the back of the seat. Maintaining a slight bend in elbows, squeeze the handles, bringing them in toward one another until hands meet. Pause, and then slowly open arms back out to start. Continue repeating.
Single Arm�American Kettlebell Swing
Stand with feet slightly wider than shoulder-width apart and knees bent into a half-squat. Grasp kettlebell with one hand so it hangs between (and slightly behind) calves. Come up out of squat, letting kettlebell swing until arm is extended straight up over head, and then bend at hips and knees to squat back down as�the kettlebell swings back between legs. Repeat with opposite arm.
Researchers also looked at high blood pressure control rates, defined as readings below 130/80 millimeters of mercury (mm Hg) for those with diabetes or chronic kidney disease, and below 140/90 mm Hg for everyone else. Control rates were 43 percent for whites, 37 percent for blacks and 31 percent for Hispanics, the study reported.
Black and Hispanics younger than 60 without health insurance were more than 40 percent less likely than whites without insurance to have their high blood pressure under control.
One bit of good news from the new research: The percentage of all adults with high blood pressure taking medications for their condition rose from 66 to 77 percent during the study period.
The study was published Jan. 17 in the journal Circulation: Cardiovascular Quality and Outcomes.
“High blood pressure is very common, and it is strongly linked to cardiovascular diseases like stroke, heart attack and heart failure,” said senior author Dr. Edgar Argulian. He’s an assistant professor of medicine and a cardiologist at Mount Sinai St. Luke’s Hospital in New York City.
“High blood pressure is also very treatable, so from a public health perspective, it’s important to know if prevention and treatment strategies are working and what differences exist across racial and ethnic groups,” Argulian said in a journal news release.
Study lead author Dr. Sen Gu said expanded health care coverage could help minimize the differences in high blood pressure treatment. But, “There are multiple factors that contribute to racial disparity,” she added.
“We need better patient education, better physician-patient communication and support for patients making lifestyle changes like exercising more and eating healthy,” Gu said. She is an assistant professor at St. John’s University College of Pharmacy and Health Sciences in New York City.
“The good news is that more people are receiving treatment and getting their high blood pressure under control. At the same time, it is important to note that disparities between whites and racial and ethnic minorities persist,” Gu said.
Low vitamin D levels are common among football players and may put them at increased risk for injuries, a new study suggests.
“Vitamin D has been shown to play a role in muscle function and strength,” said senior study author Dr. Scott Rodeo, co-chief emeritus of the sports medicine and shoulder service at the Hospital for Special Surgery in New York City.
“While most prior studies have focused on the aging population as the group most likely to experience the harmful effects of inadequate vitamin D, few reports have looked at the impact on muscle injury and function in the high-performance athlete,” he said in a hospital news release.
In the study, Rodeo’s team assessed 214 college football players, average age 22. The investigators found that nearly 60 percent had low levels of vitamin D, including 10 percent with a severe deficiency.
Those players with low vitamin D levels had higher rates of lower extremity muscle strain and core muscle injury than those with normal levels. Of the 14 players who missed at least one game due to a strain injury, 86 percent had low vitamin D levels.
LOW VITAMIN D CHANGES TISSUE COMPOSITION
Low levels may cause changes in muscle composition that increase the risk of injury, according to the researchers. But the study only found an association, rather than a cause-and-effect link, between levels and injury.
“Awareness of the potential for vitamin D inadequacy could lead to early recognition of the problem in certain athletes. This could allow for supplementation to bring levels up to normal and potentially prevent future injury,” Rodeo said.
“Although our study looked at high-performance athletes, it’s probably a good idea for anyone engaging in athletic activities to give some thought.” Rodeo said.
Adequate vitamin D is essential for musculoskeletal structure, function and strength, Rodeo explained. However, more than 40 percent of the U.S. population is vitamin D-deficient, he said.
Often called the “sunshine vitamin,” it is produced by the skin when exposed to sunlight. Milk and fortified foods, including orange juice and some cereals, can also provide nutrients. Supplements are usually prescribed for�deficiency, the researchers said.
The study was to be presented Thursday at the annual meeting of the American Academy of Orthopaedic Surgeons, in San Diego. Research presented at meetings is viewed as preliminary until published in a peer-reviewed journal.
SOURCE: Hospital for Special Surgery, news release, March 16, 2017
�Get Rich NOW! Lose 50 pounds in 5 Days AND Make $50! Eat What You Want and Still Lose Weight � GUARANTEED! We�ve heard �em all. And yes, we�d all like to be fitter (and wealthier). Are you sick and tired of reading false promises like these? Frankly, I am.
We all know that it takes hard work and dedication to become lean and fit. While both goals are attainable, they require commitment and a good amount of time to achieve the desired results. Okay, sure we may have faltered here and there, taking a few missteps on our health journey, but that�s why I�m here: to cut through the bull and tell you what REALLY works and what doesn�t.
Watch the video: 7 Fat-Burning Foods That Boost Metabolism
LIE #1: Cut carbs, lose weight
Why it’s not true: To burn fat, you must fuel your body with the calories it needs to achieve high-intensity ranges of exercise. Without that fuel (i.e. carbs), your tank will be on empty and you�ll ultimately be running on fumes. You�ll feel as though you�re working hard, but your workouts won�t be as long or effective as they would if you had fueled your body correctly.
LIE #2: Extended moderate exercise burns more fat than high-intensity exercise
Why it’s not true: While you will burn more fat than carbohydrates during a moderate exercise session, the total calorie burn depends on the duration of the workout. But there is not much post-exercise elevation in metabolic rate after this type of exercise. High-intensity exercise, however, causes a more intense �after-burn� that can last a day or more after working out. That after-burn is fueled mostly by fat, and that is when the body actually changes shape.
LIE #3: Lose a pound a week by cutting 500 calories a day from food
Why it’s not true: Human beings are built to survive and thus when calories are severely restricted the human body goes into survival mode, slowing down the metabolic rate and holding on to every calorie. Consuming fewer calories per day propels the body into conserving fuel. However, if you cut 300 calories from your daily diet you will lose more weight than if you lowered your calorie intake by 500 calories. Eating more calories will allow you to train harder and keep your metabolic rate up.
LIE #4: Lose weight by putting the fork down after 6pm
Why it’s not true: All food contains calories regardless what time you eat it. The simple truth is that eating too many calories will cause you to gain weight. A 2012 study compared overweight people who ate carbs throughout the day and those who ate them at dinner. The nighttime carb eaters lost more weight and body fat and experienced less hunger during the day�researchers noted that the evening group had better levels of hormones that regulate satiety and hunger. The explanation may also lie in the body�s production of Growth Hormone (GH). GH is a powerful hormone that controls how much fat your body burns and how much muscle it builds. At night, your GH peaks while you sleep, ultimately shutting off the moment you eat your first meal.
Creating an all-encompassing workout � one that gets your�heart rate up�while strengthening every major muscle group � takes some fancy fit work. But it�s something Steve Uria, founder of�Switch Playground�in New York City (original location: South Africa), does with gusto. If you�ve never been to the playground, imagine recess for adults but with more structure and sculpting�goals.
Each class at Switch includes 20 stations, with two exercises per station. You�ll work every body part � big and small � and because you only do each exercise for 30 seconds (two minutes total per station), you�ll break a serious sweat to boot. (The party vibe with a live DJ and neon lights will help you turn up the intensity, too.)
�Circuit workouts promote a functional training environment to condition the whole body,� Uria explains. �You�re maximizing benefit in minimal time, and creating a cardiovascular experience within a strength training arena.� In other words, you simultaneously pump�up the volume on�fat burning�and muscle building.
Of course, we couldn�t leave Uria�s fun and games at the playground, so we had him design a sequence you could do right at home. All you need is a set of dumbbells, a�kettlebell�and med ball, and a killer workout playlist (like�this one). Crank the volume, and you�re ready to blast through these circuits.
4 Mini Circuit Workouts, 1 Killer Total-Body Routine
Get ready for one mini�circuit�for every section of the body, plus a total-body scorcher. Each circuit features just three moves � but packs plenty of targeted�body benefits. Do 12 to 15 reps of each move and two to three rounds of each circuit before moving on to the next. If you still have some drive by that final exercise, push it into high gear and repeat everything from the top, Uria says. Sweaty, sculpted and oh-so-energized� here you come!
Fire up some of the biggest muscles in the body: your quads, hamstrings, and even more so, your�glutes. Hello, booty burn.
1. Side Step Squat How to:�With a dumbbell in each hand and your arms down by your sides, stand with feet hip-width apart�(a). Step out to the left side, push your hips back and drop your butt down to sit into a�squat�(b). Stand up straight, then step your feet back to the starting position�(c). Next, step out to the right side and sit into a squat�(d). Stand up, return to the starting position, and continue alternating.
2. Back Lunge with Knee Raise How to:�Start standing with feet hip-width apart�(a). Step your left foot back into a low lunge, both knees bent at 90 degrees and your left knee hovering just off the floor. At the same time, bring your arms straight up at a 45-degree angle�(b). Step forward, bringing your left knee up toward your chest, as you bring your arms back down to your sides�(c). Repeat, then switch sides.
3. Glute Cross Overs How to:�Start on all fours with your shoulders over wrists and your knees in line with hips�(a). Bring your right knee in toward your chest, then shoot it straight out behind you, raising it straight up toward the ceiling�(b). Then move your right leg over your left leg, and tap the floor lightly with your right foot, just outside of your left foot�(c). Shoot it back up to the ceiling and repeat, then switch sides.
You�ll work your entire upper body � shoulders, chest, back, triceps and biceps � with this muscle-burning trifecta. Remember to keep your�shoulders�rolled down and away from your ears for each exercise.
1. Lateral Dumbbell Raise into Curl Press How to:�Holding a dumbbell in each hand, stand with your feet hip-width apart and arms down in front of you�(a). Raise your arms straight out to the sides to shoulder height, palms facing down�(b). Bring your arms back down to your sides and then, circle your hands inward and upward for a bicep curl�(c). When the dumbbells reach shoulder height, swiftly switch your palms to face front. Then push your hands straight up for an overhead press�(d). Bring your arms back down, flipping your palms to face you at chest height and return to the starting position�(e). Repeat.
2. Push-Up Rotation How to:�Start in a high�plank position�with your hands holding dumbbells, shoulders over wrists and your body in a straight line from shoulders to ankles�(a). Perform a�push-up�(b). Then, pull the weight in your left hand straight up to your chest, as you pivot on your feet. Straighten your arm to a T as you hit your side plank�(c). Return back to the high plank and repeat on the other side�(d). Continue alternating, with a push-up between each rotation.
3. Bent Over Fly to Row to Tricep Kickback How to:�Start with your feet hip-width apart with a slight bend in the knees. Hinge forward at the hips about 45 degrees. Maintain a flat back�(a). Holding two dumbbells down by your sides, palms facing each other, lift your arms out to the sides (slight bend in the elbows) and squeeze your shoulder blades together to complete a fly�(b). Bring your arms back down to your sides, then pull the weight toward your chest and bend your elbows.�Keeping your elbows elevated, straighten your arms behind you to complete the tricep kickback. You should raise the weights above your hips�(c). Return to the start and repeat.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Chiropractic and Athletic Performance
Many athletes who are injured performing their specific sport or physical activity, frequently seek treatment from chiropractors. Chiropractic care focuses on the prevention, diagnosis and treatment of injuries and conditions affecting the musculoskeletal and nervous system. While chiropractic is a safe and effective form of conservative care for a variety of ailments, chiropractic can also be utilized to enhance athletic performance.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
