Healthy Road Trip Snacks
Eating healthy while you’re on the road can be tough, especially when there’s a convenient fast food restaurant at every exit. Instead, stay away from the greasy fast food and bring your own healthy options to snack on while you drive! We’ve found some quick, nutritious snacks to bring with you in the car that can be prepared in minutes and will help you avoid pigging out on junk food.
Frozen Yogurt Bites
Celery and Peanut Butter in a Jar
Banana Peanut Butter Bites
Trail mix is one of the most versatile snacks and is perfect for those picky eaters. Take your kids’ favorite nuts, like almonds, cashews and pistachios, mix them all together with some dried fruit, and maybe even throw in a few chocolate chips. Allow the kids to make it to their own liking, but hopefully they won’t just make a bag of chocolate chips!
10 Ways to
Setting a goal is easy. Sticking to it and keeping yourself motivated is the hard part. Luckily, there are plenty of things you can do to stay focused with just a little effort and creativity. Here are ten effective ways to spark your motivation and help you stay on the path to achieving your goals:
Tell your friends
If your friends and family know about your goal, they can help motivate you and provide helpful encouragement. Also, you’ll be more reluctant to give up if you know that you’ll disappoint your friends!
Find a role model
Find someone who’s already met the goal you’re working toward and use them as your motivation. Figure out how they got there, and ask them how they overcame their challenges. Seeing their success, or more importantly, the path they took to success, can inspire you to do the same. Whether it’s a pro athlete or your best friend, being able to see an embodiment of your end results reminds you that you can do it too!
Provide an incentive for yourself
Give yourself a reward for working toward your goal! For example, if your goal is to be more active, then only allow yourself to listen to the new episode of your favorite podcast if you’re on the treadmill. This is a great way to create positive reinforcement.
Find a partner
Everything is easier with a friend! Find someone who shares your goal and work together. On those days when you’re really having trouble staying motivated, it’s great to have someone there to give you that extra push. In addition, a partner can bring out your competitive side and give you the drive to keep going.
Make your progress tangible
Your goal may not always have tangible results, which are vital to keeping you motivated. When the process to achieving your goal is gradual, it’s harder to tell how much progress you’ve made. But with a little creativity, you can fix that! If you’re trying to lose weight, use two jars, one marked “Pounds to Lose,” and one marked “Pounds Lost.” If you’re trying to lose 20 pounds, fill the first jar with 20 marbles, and move a marble to the second jar for every pound you lose. This can help create a more visual representation of your goal and is extra helpful when you don’t feel like you’re seeing any results.
It’s important that you always have the end goal in mind. Visualizing your results daily serves as a frequent reminder of what you’re working toward. Change your desktop wallpaper to a picture that represents your goal or keep a motivational quote on your car’s dashboard. Being able to keep the end in mind will help you see the big picture and keep working toward your goal.
Use someone else as motivation
You’re more likely to stick with your goal if you’re doing it for someone else. If you’re trying to quit smoking, do it because you want to set a good example for your kids instead of just for the personal benefits. You are more likely to stay motivated if their goal benefits someone they love.
Celebrate the little things
Every accomplishment matters on the path to meeting your goal! If you’re trying to eat better, then celebrate your first week without junk food. Reward yourself if you make significant progress toward your goal. It’s ok to be proud of yourself, even if you haven’t reached your goal yet.
Everyone makes mistakes. The important thing is to acknowledge that you messed up and move on. Dwelling on your mistakes will only create a negative mindset and prevent you from achieving your goal. Instead of concentrating on the mistake you made yesterday, focus on what you’re going to do today to get back on track.
No matter what, it’s crucial that you view your goal as something positive. Don’t treat it like a chore, and only talk about it with a positive attitude. Even on bad days, you have the power to change your attitude and adjust your mood.
Staying motivated is undoubtedly the hardest part of achieving a new goal. But following these tips will make the process much easier and help ensure your success!
How to Keep Your New Year’s Resolution
Every year we make a New Year’s resolution, and every year we end up either forgetting about it or losing hope and convincing ourselves we can’t stick to it. Make this year different by following these tips to keeping your New Year’s resolution:
Don’t doom yourself from the start: make a New Year’s resolution that you can actually accomplish in a year. Biting off more than you can chew will only lead to a failed resolution, so make sure you decide to take on a challenge that is reasonable and achievable.
Aim for Something Positive
Instead of vowing to quit something or stop a certain behavior, try to put a positive spin on your resolution. For example, turn “quit eating junk food” into “eat more vegetables.” If your resolution seems negative, you’re less likely to want to do it. But a positive resolution puts you in the right mindset from the beginning.
Put a generous twist on your resolution! If you want to get organized, clean out your closet and donate the clothes you don’t need to charity. If you’re trying to get in shape, participate in 5k’s that benefit causes you’re passionate about. No matter what you resolve to do, find a way to give back to those in need. You’ll not only help out your community, but you’ll also feel even more rewarded for sticking to your resolution.
Your resolution should be something specific and measurable. Pin it down to one thing instead of something that’s too broad or vague. Something like “Drink more water” could be changed to “Drink eight glasses of water a day.” Don’t just resolve to lose weight. Ask yourself exactly how much you want to lose. Are you trying to fit into a smaller pant size or just be healthier in general? Being specific with your resolution allows you to have a distinct goal in mind. Unless you can clearly visualize what you want to change or achieve, you won’t know how to get there!
Take it one step at a time. If your resolution is to run a marathon by the end of the year, but you’ve never run more than a mile, start small. If you try to tackle something huge from the start, you’ll be overwhelmed and give up. Instead, start with smaller goals and work up to your big one. For instance, run a 5k, then a 10k, then a half-marathon before taking on a whole marathon. Meeting these smaller goals will keep you motivated and also help you work toward your resolution.
A year can seem like a long time. If you find yourself thinking, "I've got a whole year. That's plenty of time!" then you'll keep procrastinating and never reach your goal. Set specific deadlines for each of your milestones that encourage you to get things done and not waste any time.
Keep Track of Your Progress
By keeping careful track of your progress, you can visualize it as you go. Keep a calendar or a chart that tracks how far you’ve come since January 1. If you’re trying to lose weight, use a nutrition-tracking app to count calories, carbs, and protein for you. Take “before” and “after” pictures weekly or monthly to see your results throughout the whole year. Halfway through the year, look back at your progress so far and use that motivation to keep going.
Give yourself daily reminders so you can’t possibly forget about your resolution. A simple but effective way to do this is to change your computer’s log in password to an inspirational phrase that can serve as a reminder. For example, if your resolution is to get fit this year, your password could be “w0rkOutTod4y!” Since you have to enter your password numerous times every day, it will be impossible to forget your resolution.
Every new year comes with the opportunity to turn over a new leaf. Take advantage of that opportunity this year by using these tips to keep your resolution. With a little determination and willpower, you can stick to it and accomplish what you set out to do on January 1!
Due to the unique Cardio Rebounder, AeroPilates Reformers allow a Pilates fitness program that, when combined with nutritional intervention, has been clinically proven to result in significant weight loss and improved health status for overweight or obese individuals at risk of Type II Diabetes and heart disease.
Stamina Products, Inc. today announced that company representatives have verified their AeroPilates Reformers remain the only line of residential Pilates equipment complete with the patented Cardio Rebounder, which combines cardiovascular exercise and Pilates training into one uniquely effective fitness program. As indicated in a clinical study published in the Journal of Fitness Research, the combination of an AeroPilates program and dietary modification can result in marked improvement in health and significant weight loss for individuals with metabolic syndrome.
The purpose of the clinical research involving AeroPilates was to explore the benefits and effects of Pilates, low-impact cardiovascular exercise and nutritional intervention for individuals whose obesity has progressed to metabolic syndrome—the clinical name for the group of risk factors that can lead to Type II Diabetes and heart disease. Led by Denver Center for Health & Sport Science Medical Program Director Neil Wolkodoff, PhD, the six-week study involved ten intervention subjects and four control subjects, all of whom met the criteria for metabolic syndrome and were verified as “previously sedentary subjects” prior to the the study. As Wolkodoff stated after first publishing the results, the “patients made significant improvements in physiological measures and health status” after just six weeks of a balanced calorie-deficit diet and the combined strength and aerobics fitness elements AeroPilates offers.
Statistically Significant Results with AeroPilates
Published as “The Physiological and Health Effects of a Pilates Program combined with Nutritional Intervention on Subjects with Metabolic Syndrome,” the study indicates the AeroPilates Reformer helped lead to statistically significant (p<.05) benefits for intervention subjects:
Additional Compelling Indications from AeroPilates Study
The published Pilates Metabolic Syndrome Study results included several indications that AeroPilates is more efficient than similar forms of exercise. For example, the journal article stated that investigations with the intervention group “indicated that rebounding, or the trampoline-like jumping motion with the Pilates carriage was slightly better in energy expenditure per minute compared to elliptical, treadmill and recumbent cycling exercise at the same rate of perceived exertion.” Because that rate of energy output “is not found in other Pilates devices,” Wolkodoff theorized that it [the Cardio Rebounder] is “a factor in the physiological changes the subjects made in the short period of time.”
Wolkodoff also called attention to the importance of the results, given that the population being studied “has traditionally been resistant to weight loss.” Researchers appeared to be particularly encouraged because the amount of weight loss experienced “can reduce the risk of Type II Diabetes by 2/3.” With an estimated 30% of the U.S. population measuring as overweight or obese, embracing effective and comfortable exercise options is widely considered critical to fighting both Type II Diabetes and heart disease.
AeroPilates Co-Founder Marjolein Brugman, a renowned Pilates and fitness expert, notes that Wolkodoff’s findings reflect the evidence she has seen first hand during nearly ten years spent training clients with various AeroPilates Reformers: “Even clients who suffer through obesity and other debilitating issues can achieve noticeably better health and fitness through AeroPilates, because the complete, low-impact exercise program lets them burn calories, lose weight, get strong and become heart healthy—all while lying down, without hurting their joints.”
Brugman added that no matter how many times she sees it occur, “it is powerfully moving and inspirational to witness the transformation as people go from listless and often depressed to healthier, active and energetic.”
For more information on AeroPilates Reformers, the Cardio Rebounder or Wolkodoff’s research, contact Stamina Products at 417.889.7011 or by email at presscontact(at)staminaproducts.com.
1. Wolkodoff, N.E., Andrick, R., Lazarus, E., Braunstein, B., and Patch, T. “The Physiological and Health Effects of a Pilates Program combined With Nutritional Intervention on Subjects with Metabolic Syndrome.” Journal of Fitness Research. 2013; 2: 17-29.