Happy New Year, LifeVest friends! We’re excited to kick off 2015 with you, and want to take the time today to help you create some healthy goals for the year ahead. Goal-setting is important for driving motivation and focus so you can stay on the path towards a healthy, happy you. As they say, New Year, New You. Determine the “you” that you want to become, and then set the goal(s) that will take you there. A dream written down becomes a plan you can achieve.
While resolution-making is a common New Year tradition – 40% of Americans will set one this month – we know getting started can often feel like a challenge. We’ve got some ideas for you below to help get the wheels spinning. Choose one, or use it to inspire your own goal-making for finding health and happiness this year. Let’s see those dreams to reality, together!
Your 3-step plan:
- Choose a goal.
- Make it specific. Perhaps your over-arching goal is to “lose weight” or “get healthy” or “be happier”. To make that objective achievable, break it down into smaller goals. Consider setting a different goal to focus on for each month of the year that will take you towards your larger goal.
- Write it down. Putting pen to paper is proven to make you more successful in actually achieving your plan.
Healthy Ideas to Get You Started: Read the rest of this entry »
The best way to not just slim down, but keep that weight off, is to stick to a steady and achievable weight loss goal. Experts say aiming your efforts to lose within the one to two pound range per week is ideal.
So, what exactly will that take? The solution to lose one pound is as straightforward as cutting and/or subtracting 3,500 calories per week. With simple math, we can break that down into a burn of 500 calories per day, and we’ve got you covered with some activities to do just that below. Choose your favorite, and see your way to a slimmer, long-term you.
1. Zumba: One hour, moderate intensity; 536 calories
Love to dance? For many, Zumba helps burn calories without ever feeling like a chore. The fitness activity combines choreographed dance and aerobics to get your heart rate going and your dancing feet moving. You might even learn a new move or two that you can use on your next night out on the town. Find a class near you, here. To ensure you’re reaching a moderate intensity and burning those 500 cals/hour, you should be able to talk, but not sing throughout your workout. For even more of a burn, power it up further to high intensity, which will mean you’ll feel slightly out of breath and unable to engage in conversation during the routine.
Join us in our 7-Day Sit Up Challenge!
At LifeVest, we place a lot of value on a strong core. We value the passionate team that keeps us afloat. We value others who hold a healthy set of core values – like facilitaing enouragement and compassion for one another. We value that sturdy apple core that won’t collapse on us as we bite towards its center. Today, we’re acknowledging the high value we put on our own inner abdominal core, an area that literally affects all aspects of our day-to-day movement.
From maintaining good posture to reducing lower back pain to simply enabling us to easily bend over and tie our shoes, we know how important our abs are to us. This week, we’re going to give them the attention they deserve.
All you need is 7 minutes per day to join us (which we know you can spare)! Print out our routine that’ll help you hit all areas of your abdominal region. Then set a calendar or phone alert so you don’t miss a day! We recommend choosing a time you can keep consistent, such as in the morning before work, on your midday lunch hour, or before bedtime. Then, get ready to see your way to your own abs of steel!
We’re already competing with the sun as to who gets home from work faster. It’s doubtful we’ll ever win that race once the clocks roll back this Sunday. (If you haven’t already, mark your calendars for Daylight Saving Time on Nov. 2nd.) However, darkness doesn’t mean you need to take your evening workout indoors. In fact, preserving that fresh air facilitation could be the key to warding off any early winter blues. Research published in the Environmental Science & Technology shows outdoor exercise can significantly increase your energy while decreasing tension and depression. Plus, with temps beginning to cool down, there’s no better time to smile in the name of a mostly sweat-free workout.
From glowing apparel to safety tips and ticks, we’ve got your guide below for keeping your workout al fresco, so no need to head indoors just yet!
1. Move In the Right Direction
When you’re pumping those legs alongside moving cars, the general road rule is to bike with traffic and walk against traffic. This applies to all times of day, but is particularly important for non-daylight hours when drivers will have even more difficulty seeing you. Running against traffic allows cars to see you from afar, and for you to also see when they’re coming so you can move out of the way. To be on the safe side, you should wear reflectors on both sides of your body, but attach an extra one if possible to the front side of your shirt. With biking, you’re generally moving a lot faster than you are when walking/running, so the reaction time for the driver to see you is shortened. This makes it better to move in their same direction, which means, be sure to have a reflector on your bike’s back side.
2. Glow from Head to Toe
Read the rest of this entry »
Angela Delgado, 28, Compliance Analyst at JetBlue Airways
Her goals: Drop weight and tone up overall
At the start of LifeVest, Angela Delgado was the heaviest she’d ever been. She was unhappy with how she felt and looked, and decided enough was enough. Using LifeVest as the trigger, she set out on a mission to lose 30 pounds and hasn’t looked back since.
Now, six months into the program and ten pounds slimmer, Angela says her health journey has become so much more than a desire to lose weight.
“The goal now of hitting my target weight is just an added benefit,” she explains. “The whole experience has become about more than seeing the numbers drop and the weight come off. This is now a long-term lifestyle for me. It’s about feeling healthy, and making that a part of my life, for life.”
Angela used her commitment to LifeVest as motivation to start trying out a bunch of fitness classes. She was determined to find one she actually enjoyed, knowing that this would be a crucial part of making sure she’d stick with it. After trying a few different activities, eventually she came across boot camp classes. It was a discovery that has made her fall in love with fitness. Angela enjoys the variety that the sessions offer, and partnered with her participation in LifeVest, says she feel like “a whole new woman”. Below, she shares her story and some tips to inspire others to turn their life around, too.
You’ve put in the hard work. You’ve sweated it out. And likely it was all tough at first. Now that you’ve lost weight, the last thing you’d want to do is pack it back on. So instead, let’s talk about how to keep it off.
80% of those who lose weight gain it right back. We want youto be a part of that other 20%, and we’ve got some tips to make that lifelong goal a little easier.
Follow these 5 rules to help keep that energy going up, and that weight off, forever!
#1: The 80/20 Rule
Keep 80% of the food you eat daily within the clean, good-for-you category. As for the other 20%, let it be fun. This will help you build a positive relationship with food, and prevent you from feeling deprived, which will also help to eliminate your desire to binge on junk food. Balance and moderation are the keys to long term success. Read the rest of this entry »
Her goal: To lose 100 pounds by her 50th birthday next year
Four years ago, Rene Worthey experienced a wake-up call. Her mother, who had suffered from heart disease and obesity, passed away, which left Rene thinking about her own health, especially in relation to her two children.
“Those last few months with my mom, they were very difficult,” she says. “I didn’t want to put my kids through that. There were a lot of things that I had to do for my mom that no mother wants their kid to have to do for them.”
At the time, Rene was dealing with weight issues of her own as she slowly watched the scale go up and her energy go down. Rene contributes much of this to her diet, which prior to LifeVest, Rene says was 90% composed of meals from fast food restaurants. Like many busy individuals, she loathed cooking and so she let her stove sit idle and placed her health on its back burner.
“It’s very easy, quick and cheap to get stuff you don’t need, and because of that you really have to plan ahead,” says Rene, who now prepares most of her meals at home. Down 30 pounds in just eight months, she’s on a mission to turn her health around, and with it, she’s turning her life around, too.
Since starting the LifeVest program, Rene set out with a goal to lose 100 pounds, and is driven to hit that target by her 50th birthday next year. She plans to celebrate with what became a challenging activity in recent years, amusement park rides, and says with a smile, “My hope is that when I hit 50, there’s going to be a whole new me. I’m really looking forward to being a super fine, good-looking, healthy 50-year-old.”
With her positive attitude and healthy enthusiasm for spinach, here at LifeVest, we have no doubt she’ll be able to achieve that goal. Read the rest of this entry »
Tailgating – let’s not make it a gateway for sitting on your sofa and growing your tail.
Instead, let’s make it a social celebration that can actually give benefit to your body. The NFL’s 2014-2015 season got underway last Thursday, also kicking off the season for one of our favorite activities – fall tailgating. However, fill it with too many six-packs (unless referring to the abdominal variety), and too much pizza (unless referring to these 8 versions), and it can quickly become one of our tail’s – er, booty’s – worst nightmares.
Instead, follow our LifeVest guide to tailgating this season so you can fill up on fun without letting your weight rival that of your favorite NFL linebacker. Below, find a game-plan that’ll coach you off the couch from time to time, while also letting chow down on some of your favorite celebratory food. We want you to wake up feeling like a champ all season rather than crap. Let’s get to it.
Whether you’re training for an Ironman or are simply hoping to make it past a 5-min. run without huffing and puffing, your endurance level is your ticket to a smoother, sustained workout. Build it up, and working out becomes less of an unbearable chore and instead more of a habit that’ll help you gain back some of that energy from your youth (without all the angst, awkward growth spurts, and bad haircuts that were originally paired with it).
The primary key to boosting your fitness endurance and exercise ease is simply to lace up your sneaks and make workouts part of your weekly routine. That means exercising preferably at least 3 times/week – no skipping weeks, no ifs, buts, or excuses.
With repetition, you’ll begin to increase your VO2 max, i.e, the maximum rate at which your body can consume oxygen during exercise. (Research shows adding High Intensity Interval Training to your routine will help you do this even faster.) Increased VO2 max = increased endurance = a better feeling you.
Straight-up training, along with a healthy diet and sleep schedule, will be essential to your endurance efforts, but there are other added tricks too, all of which can fit into your grocery basket. Below, find our research-backed roundup of legal* – and tasty! – fitness performance enhancers.
*By legal, we mean no Lance Armstrong style funny business!