Browsing Category

Weight Loss

Weight Loss

What to Eat Before and After a Workout

January 26, 2016

Chocolate Milk & BananaOne of the best ways to make your workout go farther is to eat the right kinds of food before and after you work out. Before you work out, you need to make sure that you have eaten something that will give you energy and power without weighing you down. And, since working out often stimulates the appetite, you need to eat something afterwards that will satisfy you without undoing all work you just did. Knowing what foods to choose can be daunting though, so here are some ideas based upon the kind of exercise you are doing.

If you are doing some sort of cardio exercise like running, kickboxing, or cycling, then you will want snacks that are easy to digest before you start. Fruit is a great pre-cardio snack. Add a little bit of protein and you will give your body just the fuel it needs to really kick it. For example, a pear drizzled with a little bit of honey or any apple with peanut butter is a great choice. Afterwards, choose a snack with protein and healthy carbs. A combination of chocolate milk and a banana is just perfect.

If your workout includes intervals or circuit training then you’ll want to focus on simple carbs like whole grain breads spread with blueberry or blackberry preserves. Afterward, you want something to restore your energy and build and repair muscle. Wholegrain crackers, avocado, and shredded cheese are an excellent choice.

When your workout focuses on toning (yoga, pilates, barre). Again, simple carbs are a great start along with an equal amount of protein and fat to sustain energy all day. A tangerine and a small handful of nuts like pistachios is a choice pre-workout. Afterward, something like hummus and sliced veggies is just the right combination.

If you will be lifting weights, you will want to focus on protein. Protein helps to grow muscle as well as helping it to recover afterwards. Prior to weight training, a cup of boiled edamame is a light and protein rich snack. Afterward, plain non-fat or low fat yogurt with strawberries or raspberries will satisfy your hunger while giving you the protein needed to rebuild your muscles.

No matter what you choose to snack on pre or post workout, you do want to make sure that you don’t exercise on an empty stomach. By focusing on simple carbs, you give your body fuel that is easy to break down. You help to prevent your body from breaking down its own muscle or tissue for fuel. You don’t need a lot for maximum benefits – just 150 to 200 calories, but for the best work outs, you do need something before and after. So, if you really want to get the most out of your workouts, don’t forget to snack smart!

Featured, Weight Loss

5 Best Workouts to do While Traveling

July 1, 2015
5 Best Workouts to do while traveling

5 Best Workouts to do while traveling

Summer is well underway, which means you’re probably traveling and enjoying the warm weather. Whether you are thinking about losing weight and getting healthy or have been dieting for months, some of the biggest concerns people have while traveling is staying fit. A lot of people have trouble trying to stay fit in their new lifestyle with traveling because they don’t know how. So how do you manage to keep up dieting and exercise while traveling?

There are multiple ways to incorporate your fitness goals into your traveling schedule while also enjoying yourself. Certified personal trainers Russell Wynter and Crystal Reeves from Mad Sweat in Scottsdale gave us their tips on making the time to exercise while traveling. These include:

1. 5 exercises you can do in your hotel room
2. Staying Motivated while traveling
3. Indulging and Your Fitness Goals

Before we dive into the details of how you can stay fit on your next vacation, there are 3 traveling tips you should always keep in mind. These 3 tips include:

• Have a plan
• No fitness center? No problem!
• Watch your diet at restaurants

Have a plan

With a little planning ahead, staying fit while traveling can be easy. When planning your trip, look for hotels that have fitness centers. With most hotel fitness centers you will have access to exercise equipment or at least a treadmill so you can get in some cardiovascular exercise. If the hotel has a gym you can even consider adding these low impact workouts and doing them for at least 30 minutes.

No Fitness center? No problem!

If there isn’t a gym where you are staying, plan a walk around town, sightsee or go for a hike. Swimming is also a good activity and most hotels have a pool available for your use. It’s low impact and can be fun for everyone you are traveling with. Additionally, by planning in advance, you can get your own unique workouts in!

You can bring your own stuff like a foam roller, resistance bands, and fitness DVD’s that allow you to challenge yourself using the bands and your bodyweight. There are even fitness apps that you can download on your phone that give workout tips and workouts.

Watch your eating at restaurant

A few days of eating high end or fast food restaurants meals can undo some of your best efforts. Many restaurants now have a variety of low calorie meals to choose from. If they don’t have that option, just make sure to make healthy substitutions. Have the baked potato instead of the au gratin potato or choose baked chicken instead of fried. Making these small substitutions can make a big difference when trying to lose weight and stay fit.

1. 5 Exercises to do while traveling

If you don’t have resistance bands or fitness DVDs, you don’t have to worry because you can exercise in your hotel room and utilize some of the room accessories as weights.

Pushups

Begin in pushup position with feet together and toes on the floor; hands slightly wider than shoulder width apart. Draw-in your belly button and squeeze your glutes. Keep your back flat and slowly lower body towards the floor, lowering and squeezing shoulder blades. Pushup to your starting position. Do not jut your head forward. You can also do the pushups on your knees if you need more support.

MadSweat

MadSweat

Plank

Lie on stomach with feet together and forearms on ground. Clench fists under shoulders. Draw-in belly button and squeeze butt muscles. Lift body off floor and form a straight line from head to toe. Hold between 10-20 seconds.

Body Weight (Prisoner) Squat

Stand with your feet straight and shoulder width apart and with your knees slightly bent and hands behind ears. Slowly squat while bending the knees and keeping your feet straight. Keep chest up, squeeze butt muscles and press through heels to return to the starting position, fully extending the hips.

Tricep Dips

Have a seat on a secured bench or stable chair position with your hands facing forward shoulder-width apart. Slide your bottom off the front of the bench with your legs extended out in front of you. Slowly lower your body until your shoulder joints are below your elbows. Push back up until your elbows are nearly straight but do not lock them out.

Lunge with Rotation

Position your feet hip width apart and your arms reaching straight out in front of you at chest height. Step one foot out into a lunge position, bending both knees and rotate arms and torso over lead leg. Rotate back to neutral and stand up. Repeat with opposite leg.

Hotel Room Objects as Weights

Not only can you use your own body weight to get an effective workout in your room, you can also use several common hotel room items to help you. You can use the clothing iron in your hotel room as a weight for curls, or if there isn’t a clothing iron, you can use water bottles. A chair or tabletop can be used for tricep dips or you can even use a towel to do rows or stretch. But you should always inspect anything you plan on using. For example, when using tables or chairs check for stability and safety before you decide to use them. Don’t risk getting hurt because you want to get in a workout.

2. Stay motivated while traveling

Russell and Crystal suggest staying motivated in the same way you would when you aren’t traveling. Know your goals and strive to reach them. So whether you set reminders on your phone, or write them down, knowing your goals will greatly help. You can also create new ways to motivate yourself. If you keep your goals in mind and have a plan while you’re away, even if you slightly stray you’ll still be on track for success. It’s not about being perfect but being consistent.

3. Indulging and staying fit while on vacation

Many do not think that it is possible to enjoy a bite or two of your favorite junk food or sweets while trying to stay in shape, but as long as you stay active you should burn off those extra calories. If you have a few good realistic goals you may find it pretty easy to stay on track without really trying. Remember you’re on vacation and enjoy yourself!

If you plan on traveling and dieting, DreamBody can help jumpstart in your weight loss journey. Book a consultation to learn about our HCG, Cold Laser Liposuction and other services that can help you achieve these goals.

Featured, Weight Loss

4 Ways to Stick to Your Diet on Your Next Vacation

June 1, 2015
4 Ways to Stick to Your Diet on Your Next Vacation

4 Ways to Stick to Your Diet on Your Next Vacation

The time has finally come! You have waited all year for your upcoming vacation, and you can’t wait to jet set and leave the daily stress of work behind. You can stay out late, sleep in, explore new places, and try new foods. However, before you take off, you remember that you’ve been dieting for months and have had great success so far! You are so close to your goal weight and don’t want to blow your chances of meeting it while traveling.

Whether you are taking a road trip to a neighboring state or you are flying across the globe for a lavish European or beach vacation, sticking to your diet while traveling can be tough. Convenience becomes a priority over health when you’re constantly on the go, and it can be difficult to find healthy options.

A lot of people fall victim to decadent foods that taste great, but aren’t diet friendly, while traveling. And everyone can understand why. From the minute you step into the airport or hit the highway for a road trip, you are immediately surrounded with unhealthy options. Fast food is everywhere, and trying to find a meal that is truly healthy might prove to be impossible.

Fear not! There are ways to stick to your diet while traveling. Even though you may not follow your diet plan perfectly every single day, it’s always good to seek out the healthier options and really challenge yourself to say no to that cheesecake, and yes to a plate of fresh fruit.

So before you head on your traveling endeavors, be sure to take these 4 tips into consideration to help you stick to your diet. These tips include:

1. Plan ahead
2. Stick to your routine
3. Be your own chef
4. Portion control

1. Plan Ahead

You’ve heard it before and you will hear it again: the success to dieting in any circumstance is planning ahead. Even if you aren’t going out of town, planning your meals in advance is your one way ticket to success when it comes to dieting.

Even though planning ahead may sound like it will take the fun out of a spontaneous travel adventure, it is a proven method to help you avoid bad foods.

For your trips, you know where you will be going and you know where you will be staying. In addition to planning some fun activities, try planning out where you will have some of your meals. A lot of restaurants have online menus, so take a look over those menus in advance and seek out the places with healthy options.

Additionally, snacking tends to be a huge culprit of weight gain while traveling. To avoid feeling the urge to chow down at your nearest McDonald’s when you’re hungry, bring some heart healthy snacks with you. That way, when hunger strikes, you are prepared and able to put an end to it before making a poor diet choice!

2. Stick to Your Routine

Routines may seem like a bore, but they become your best friend when trying to diet and exercise. For people who have been trying for months or years to slim down, routines become your saving grace; and taking your routine with you on vacation is of the utmost importance.

It’s no secret that when your routine gets out of whack, you slack on exercise and you eat foods that aren’t the best for you. So whenever possible, try sticking to your regular routine while on vacation.

Wake up at the same time as usual, eat your meals in the same general time frame, and ensure that you are getting your workouts in. Even though these things aren’t always possible to accomplish while vacationing, even just taking the time to do them occasionally will make you feel so much better about yourself!

3. Be Your Own Chef

Eating out while vacationing is incredibly tempting. You are usually surrounded by amazing restaurants with deliciously decadent foods—and saying no to that is no easy task.

When you have the time and resources to do so, being your own chef is one of the best ways to stick to your diet. You are able to pick out the ingredients and assemble your own meals, ensuring you know exactly what you are putting into your body.

Some simple items you can create yourself (without a kitchen) are salads, sandwiches, and soups! These easy to make items can all be made healthy if you choose the right ingredients, and can help eliminate the chance of slipping up on eating healthy!

4. Portion Control

Another golden rule of dieting to take on your vacation is portion control. This tactic will not only serve you well while out of town, it will also help you to cut back on a daily basis. We all know it’s impossible not to indulge yourself with amazing food while vacationing, so when these opportunities come, try your best to control your calorie intake with smaller portions.

This method is the way to get the best of both worlds. You can still enjoy amazing and authentic cuisine, but by doing so in moderation you will feel guilt free afterwards!

At the end of the day, you shouldn’t deprive yourself of enjoying a bit of R&R while on vacation. Even though it’s good to try your best to stick to your diet and exercise routine, the most important thing to do on vacation is enjoy yourself! A few days of sleeping in, drinking wine, and eating some amazing food won’t completely set you back on all of the progress you’ve made.

Better yet, when you get back from vacation you will be feeling more motivated and ready to hit the ground running (pun intended) than ever! Even though we all love our vacation time, there is something about our daily routine that is comfortable and enjoyable. You will instantly snap back into your workout regimen and will be ready to detox your body.

Featured, Weight Loss

Workout Inspiration: 6 Surprising Ways to Motivate Yourself

May 4, 2015
Workout Inspiration: 6 Surprising Ways to Motivate Yourself

Workout Inspiration: 6 Surprising Ways to Motivate Yourself

Working up the motivation to exercise is a workout in itself. Many people spend more mental energy forcing themselves to go to the gym than they spend physical energy actually exercising once they get to the gym.

If you have tried and tried again to get back in shape and force yourself into a workout routine, it’s no secret that getting yourself to take the first step towards working out is vastly more difficult than the workout itself. After a long and tiring day of work, school, family, and running errands, it’s no wonder why so many people make excuses to not exercise on a regular basis.

So since there is no “magic pill” that will make you excited to work out every single day, how can you get yourself over the exercise blues? Luckily, there are some pretty simple ways to trick your mind into being more motivated to exercise. Today we are going to walk you through some easy ways to ramp up your motivation and get you out the door and on your way to living a healthier life.

These 6 ways to inspire motivation are:

1. Splurge on a new wardrobe
2. Switch up your playlist
3. Add in some workout variety
4. Change your location
5. Set goals
6. Reward yourself

If you implement these six things into your exercise routine, we promise it will have you on the track to success with weight loss!

1. New Wardrobe

One of the key motivators not just in exercising, but in life as a whole, is feeling good about yourself. For most people, buying a new set of clothes instantly helps them feel renewed, refreshed and ready to take on the world. This concept is no different when it comes to athletic attire!

Buying a new pair of shorts, pants, shoes or shirt is a simple way to quickly boost your motivation. When you find that perfect outfit that fits you just right, it’s hard to resist the urge to immediately show it off on your next run or in your next class.

Even though some workout clothing can be expensive, it’s easy to find cheap alternatives! Whether you decide to go to your nearest Target or Walmart, or you hit up Amazon, there are endless options when it comes to finding fun new gear!

2. Switch Up Your Playlist

For those of you who need music to effectively exercise, getting some new tunes on your playlist can make all the difference. It can get boring when you listen to the same songs over and over again while you are exercising. By simply adding in a few updated songs or maybe even remixes of some of your favorites, you instantly boost your mood.

Generally, the faster paced the music is, the more effective your workout will be. So try and incorporate some fast paced, pumped up songs to get you moving!

3. Give Yourself Workout Variety

Haven’t you ever heard that variety is the spice of life? Monotony is a rampant motivation killer and when you do the exact same routine every day, you become bored and almost try to actively avoid exercising.

Challenge yourself to try and do three different types of workouts each week. If you enjoy going to the gym, maybe try out some group classes at your gym that you haven’t done before.

If you are a cardio addict, try hiking one day a week instead of running. Another fun option is to create an exercise game that is in tune with your favorite TV show. This type of workout will force you to do 5 pushups every time your favorite character does something witty, or 10 jumping jacks every time there is a commercial, etc.

There are hundreds of workout options available and it is always fun to try something new. Don’t let the fear of being bad at something new deter you from giving it a try! Everyone was a beginner at some point, so get out there and try something new.

4. Change Your Location

Once again, monotony can be killer for your motivation! Doing the same workout at the same place every day is a one way ticket to disaster, so make a point to change up your location a few times each week!

If you are a runner, try out some new running trails that are different from your usual path. If you enjoy hiking, try out some different hiking trails in your area. If you like to go to cycling classes, get on your bike and cycle outdoors for a change of pace!

The human brain craves new forms of stimulation, and new scenery is a great way to feed that hunger!

5. Set Goals

One of the most essential motivators is setting goals for yourself. In all aspects of life, it is difficult to muster up the motivation to do something when there appears to be no end in sight. Setting time frames and realistic goals for yourself can really push yourself in ways you never thought possible.

Try signing yourself up for a 10K or a half marathon, or maybe sign yourself up for a yoga retreat. Aim to be able to bike a certain number of miles in a certain amount of time, or even make it a goal to hike up Camelback Mountain without stopping for a break.

Everyone has different goals and one person’s goal is no better than someone else’s. Just because your friend signed up for a marathon does not mean you need to attain that same goal. Maybe running your first 5K or 10K is what your body needs right now.

Keep in mind that these goals don’t need to be monumental. Maybe your goal is that you want to run a total of five miles by the end of the week, or you want to go to four cycling classes in the next five days. Make your goals whatever you want them to be, and then go for it!

6. Reward yourself

The only thing more important than setting goals is rewarding yourself once you have reached those goals. Whatever your guilty pleasure is, be sure to indulge in it once you have reached your accomplishments. Buy yourself a new pair of shoes, treat yourself to a movie night or go out to dinner at your favorite restaurant. Treat yourself, because you deserve it!

Featured, Healthy Recipes, Weight Loss

May’s Healthy BBQ Recipe

May 1, 2015
Image by Peter Ardito

Image by Peter Ardito

The heat is on here in Arizona! Even though temperatures are rapidly approaching the triple digits, we aren’t referring to the weather. We’re talking about firing up your grill for some delicious and healthy BBQ.

BBQ is the universal go to during the summer time. The nights are long, vacations are at their peaks, and get-togethers with friends and family are a must. Many people automatically assume that barbecuing means that you will be eating a lot of calories, but we are here to tell you there is a way to put a healthy twist on this summertime favorite.

There are endless healthy BBQ recipes out there for you to research, but today we are highlighting a lean and pescatarian friendly BBQ dish from Fitness Magazine. This rosemary shrimp skewers recipe is coupled with a delectable side of arugula-white bean salad. If you whip this recipe up at your next picnic or pool party, it will surely be a crowd favorite.

Prep time: 15 minutes

Cook time: 5 minutes

Yields 4 to 6 servings

What You Need

• 3 tablespoons plus 1 teaspoon extra virgin olive oil
• 3 tablespoons plus 2 teaspoons fresh lemon juice
• 3 garlic cloves, smashed
• 2 teaspoons minced fresh rosemary
• ¾ teaspoon salt
• ¼ teaspoon plus 1/8 teaspoon black pepper
• 1 ½ pounds extra-large shrimp, shelled and cleaned, tails on
• Nonstick cooking spray
• 1 small garlic clove, minced
• Pinch sugar
• 1 15-ounce can cannellini beans, rinsed and brained
• ½ small red onion, thinly sliced

How To Make It

1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, rosemary, ½ teaspoon of salt, and ¼ teaspoon of black pepper in a medium bowl. Add the shrimp to the combination and toss well. After tossing, cover and refrigerate for 15 minutes

2. Heat your grill to medium-high. Thread shrimp onto skewers (if they are wooden skewers, soak in water for 30 minutes prior to grilling) and discard marinade. Lightly mist your grill with cooking spray. Grill shrimp until they are cooked through, about two minutes per side.

3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, salt and black pepper in a large bowl. Add the arugula, beans and onion, toss to combine.

4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

Nutritional Information

1 serving: 315 calories, 35 g protein, 21 g carbohydrate, 13 g fat, 6 g fiber

Featured, Laser Liposuction, Weight Loss

Cold Laser Lipo: 5 Success Stories From Patients

May 1, 2015
Cold Laser Lipo: 5 Success Stories From Patients

Cold Laser Lipo: 5 Success Stories From Patients

So you’re thinking about a weight reduction surgery, are you? Most likely since you have been considering a weight reduction procedure you have been inundated with information, sales pitches and discounts but haven’t been able to find the details you truly want to know about a Liposuction procedure.

Maybe you have friends that have recently had a Cold Laser Liposuction procedure done and they have recommended the surgery to you. But you still aren’t completely sure that this weight loss option is right for you. Liposuction is only for extremely overweight people, right? And you aren’t extremely overweight, you are just trying to shed those last 10 to 20 pounds you have been fighting for the past few years.

Chances are, because you have been bombarded with so much information about Liposuction procedures, you have been fed misinformation, like that Lipo is only for extremely overweight people. Fear not! We here at DreamBody are here to set the record straight for you when it comes to this popular (and simple) weight loss procedure.

Instead of dancing around the cold hard facts of Cold Laser Lipo, we want to present you the reality of the process you will go through if you decide to commit to the procedure, and who can you trust more about the results of this procedure than people who have experienced it first hand?

We decided to have a few of our Lipo patients give you some realistic details about their experience with the procedure, in hopes that it paints a better picture of Cold Laser Lipo for you. If you want to find out more about the science behind Cold Laser Lipo, don’t worry, we have that information for you too on our other blog.

Right now, we just want you to focus on finding out what you can expect from DreamBody from your very first phone call, all the way through your follow up appointment.

1. Making you feel comfortable
2. Excellent staff
3. Preparing our patients
4. Follow-up
5. Results!

1. Making You Feel Comfortable

Nothing can be more of a turn off for patients than walking into a doctor’s office feeling like the staff is cold and unwelcoming. When you are making such a big change in your life, we realize how important it is that you are welcomed with open arms from the minute you make your first phone call, all the way to when you walk out the door after your post-op appointment.

Brigido M.

“I was very happy with the initial consultation with the staff at DreamBody. Dr. Budnick and Nurse Shannon were very professional and proficient. They were also very warming in an unfamiliar environment. I received a call from the staff to check up on me within 24 hours of the Lipo procedure. I am very satisfied with my experience!”

2. Excellent Staff

Can you imagine getting a medical procedure done at an office where everyone except for the doctor seems to be uninformed? Even though the front desk clerk won’t be performing your surgery, it’s comforting to know that they are knowledgeable about the procedure and can answer any questions you may have. At DreamBody, we make sure that our front desk clerks, our nurses and our doctors and equally informed about the services we offer to our patients.

We can answer any questions you may have and reassure you about any worries on your mind!

Teresa F.

“I was so impressed with Dr. Budnick and the staff during the whole process surrounding my Lipo treatment, from the initial consultation through the procedure all of my questions were answered. I was sent home with instructions for after care and also received a phone call from the staff to check on me the next day. I am very satisfied with the professionalism and the results.”

3. Preparing Our Patients

Our primary job is to take care of our patients, but we also want our patients to be well informed. If you go home after your surgery and experience difficulties, we want you to be prepared so you can take the proper steps to correct any issues you may be having.

We will give you our phone numbers to contact us any time of the day or night in case you experience pain or complications. Putting you at ease and giving you an additional piece of mind!

Ginny D.

“Everyone at DreamBody was extremely helpful and informative. All of my questions were answered both before the procedure and on the day of. Afterwards, I was sent home with everything I needed for the evening, including an employee’s phone number to call, just in case of an emergency. Overall, I was very satisfied with DreamBody and my entire experience!”

4. Follow-up

Unlike some doctor doctor’s offices, we don’t leave you hanging! We send you home with the necessary tools and ensure that you have a follow-up appointment with us to go over your results and address any concerns or questions you may have.

At DreamBody, your procedure isn’t over when you walk out the door, it’s over when you feel comfortable and satisfied with your results.

John W.

“My first consultation with DreamBody went very well and I am quite satisfied with DreamBody as a whole! During the actual liposuction procedure, I am happy to say that I was very comfortable and appreciated being sent home with the instructions and supplies necessary afterwards.”

5. Results!

What good is all of your diligent research and your commitment to a procedure if you don’t see any results? At DreamBody, we ensure that you get the results that you want and work with you if you are unhappy with your results. Our customers our known for being satisfied with the results they see and we know that you will be too!

Jody C.

“Overall I can see the results I was looking for. Thanks! Maybe I’ll see you next year.”

So now that you heard it directly from the patient’s mouth, what are you waiting for? Your opportunity to take advantage of this highly effective and recommended procedure is right in front of you. Just give us a call!

Featured, Weight Loss

4 Tips to Help you Exercise Safely in Extreme Heat

April 12, 2015
4 Tips to Help you Exercise Safely in Extreme Heat

4 Tips to Help you Exercise Safely in Extreme Heat

Life in Arizona is full of countless benefits: beautiful weather (almost) year round, endless days of sunshine, and access to so many different spaces of natural beauty. However, when summer comes around, it can seem like Arizona may not be the best place to help you stay fit.

The temperature in the summer can become brutal. We usually stay in the steady 100 degree temperatures and sometimes creep up to temperatures as hot as 115 degrees. If you enjoy staying fit and would prefer to exercise outdoors instead of in a gym, it is possible to still maintain your workout routine during these peak summer months.

Taking the proper precautions for physical activity is of the utmost importance to keep you and your body safe. If you have lived in the Valley of the Sun for a few years, you know that some serious injuries and fatalities come from people who don’t adequately prepare to exercise in such extreme weather.

Even though braving the triple digit temperatures can be a bit unnerving, we are here to help you take the proper steps to safely exercise in extreme heat.

The four primary tips you should follow before exercising in the summer are:

1. Hydrate
2. Dress properly
3. Avoid direct sun
4. Choose the right time

If you follow these guidelines and listen to your body’s signals while working out in the peak of summer, you will be able to maintain your fitness routine without jeopardizing your health.

1. Hydrate

One thing Arizonans do not joke about is the importance of hydration. Even during the cooler months of the year, you will see people still consume a large amount of water on a daily basis. With how dry and hot the weather can get here, staying hydrated isn’t just a hobby for people, it’s a necessity. Even when you aren’t about to exercise, it is so important to take hydration seriously, especially during the summer. Drinking your eight glasses (or more) of water each day will be a huge help when you are attempting a workout in 100+ degree heat.

Be sure that you are drinking a lot of water before, during and after your workout. Some people prefer the taste of sports drinks over water, but when you are facing such harsh conditions, nothing will leave you better off than plain old H20. If you are planning on going for a long hike or a long run, be sure that you bring enough water with you to keep you hydrated. Running out of water would not only be an inconvenience, but it could lead to some serious health issues as well.

After your workout, instead of reaching for a Gatorade to help replenish your electrolytes, try snacking on something that is a more natural source of energy for your body. Chocolate milk, olives, seaweed, bananas, leafy green vegetables, yogurts, nuts, and nut butters will all help your body to recover after a tough workout.

2. Dress Properly

Even though yoga pants and a light jacket might work for an outdoor workout in the fall or spring, those clothing options do not fit the bill for summer exercising. Shorts and tank tops are a must during this time of year. You don’t want to just grab an old cotton shirt from your dresser before you hit the pavement; you want to find clothing that will keep you cool.

Loose fitting clothes that are light colors will be your best friend during this time of year. Picking some options that allow air to circulate and let your body breathe will be a huge help to maintain your body temperature and prevent you from getting over heated.

Always avoid dark colors when picking an outfit for your summer workout. Dark colors absorb more heat. Lighter colors do a better job of reflecting heat, ultimately helping you to stay cool. Some workout clothing lines have dry fit technology that will help keep clothes from becoming drenched in sweat and sticking to your body.

3. Avoid Direct Exposure

There is no question that the difference a bit of shade can make during the Arizona summer is substantial. Shady spots become almost as valuable as gold; you see people battling for shaded parking spots or space to walk on the shady side of the sidewalk. Even though finding a place to run or hike that is filled with shade is difficult, you can find some areas that have more shade than others. Even though we don’t have many large trees that provide us with a lot of reprieve from sun rays, it’s better to find a spot that has a little bit of shade than to go without it entirely.

Additionally, it’s good to grab some items that were specifically built for keeping the sun away from your skin. Hats, visors, sunglasses and sunscreen are all necessities for summer workouts. Don’t forget the Chap Stick!

4. Choose the Right Time

Choosing to do a spontaneous hike, run or bike ride during the summer time is a difficult task. More often than not, you will want to plan your workouts ahead of time and do them during a time of day when it’s cooler. The hottest times of the day are between noon and 4 pm, and the best time to tackle your workout will be in the early morning hours, or later in the evening.

Another thing you can do to plan your workout is to pick a location that you know will be shaded during certain hours of the day. For example, if you know that a particular hike will be mostly covered in shade at a certain time of day, make a point to do that workout during that time frame. Staying out of direct sunlight will make working out during this season that much easier.

Even if the weather is still relatively cool and hasn’t reached peak temperatures yet, it is good to start practicing these rituals early. There’s always a good deal of sunshine here in the valley and knowing how to protect yourself is key.

Featured, Weight Loss

5 Ways to Get Beach Body Ready

April 1, 2015
5 Ways to Get Beach Body Ready

5 Ways to Get Beach Body Ready

Summer is just around the corner! Beach vacations and trips to the lake are being planned and everyone is living life carefree. That is until you remember that you have to fit back into your swimsuit! Summertime is a bittersweet season for many people. Even though it includes fun and vacationing, it also includes having to feel confident when wearing swimsuits that leave you half-naked.

After the holidays come and go, many people become stuck in their lethargic ways. They ate a lot of delicious (and unhealthy) food at their family gatherings and life probably got in the way of their exercise regimen. This happens to people every single year. But fear not—you are not the only person who has to go through this. Many people struggle with their weight on a consistent basis and go into panic mode when beach season arrives.

Instead of crash dieting or picking up any unhealthy habits, try taking a new approach to getting fit for summer. Rather than focusing on losing a certain number of pounds, try adopting healthy habits that will stick after beach season has come and gone.

To help you prepare for your island vacation, we have a few tips to help you get into beach body shape. Some of these ideas might work better than others, so be sure to adopt the one(s) that will work best for you. You know your body better than anyone else, so stay away from ideas that you know you will quickly abandon.

These 5 ideas to help you get the beach body of your dreams are:

1. Pick up a new workout routine.
2. Count your calories.
3. Consider cold laser liposuction.
4. Try the HCG Diet.
5. Stay committed!

After allowing yourself some time to adjust to a new habit or workout, you will notice results! The most important thing to remember is to be patient with yourself and set your goal to be fit, not skinny.

Pick a New Workout Routine

The culprit for many people’s failed attempts at working out is that they tend to choose workout routines that they don’t enjoy or that become very monotonous. When people think of losing weight, they immediately think of the gym. Even though joining a gym can be a great option for some people, others don’t enjoy the environment that most gyms offer. Some people prefer to do sports that are outside and others prefer to participate in group class settings.

Whatever you like best, make that your new workout routine. If you like dancing, give Zumba a try! If you want something that can help relieve stress, why not try yoga? If you are looking to do something completely different from what you have tried before, try crewing or rock climbing!

Exercising isn’t meant to be this torturous thing that you dread having to do every day. Allow it to become something fun that you look forward to! The best thing you can do is switch up your workout a few times a week. Maybe do Zumba two times each week and lift weights two or three times a week. Variety is the spice of life, so never underestimate what spontaneity can do for your energy levels.

Count Your Calories

As much as people hate to hear it, watching what you eat is a major factor in losing weight and getting fit. You can work out all you want, but you will eventually reach a point where it’s not enough to just exercise without eating right.

Just like your workout routine, be sure to choose a diet plan that will work for you. For some people, the Atkins diet works wonders for them, while other people prefer options like Nutrisystem or Weight Watchers. Others like to do it the old fashioned way of counting all your calories throughout the day. Before choosing your diet plan, be sure to do your research and ask other people their opinion and if they have participated in similar diet plans.

At the end of the day, you want to choose the option that is the most realistic for you to stick to. So if you are someone who has to have their bread, a no carb diet won’t be the best option for you.

Cold Laser Liposuction

There are many misconceptions about Liposuction. Generally, people believe that you have to be extremely overweight to qualify for this procedure, or that the only people who get Lipo are rich women who are too lazy to work out. We are here to debunk any and all myths surrounding Liposuction.

The main candidates for Liposuction are people who are generally fit, but have a certain problem area that will not go away regardless of how much they diet or exercise. Liposuction is a quick and easy procedure that is mostly used for a specific problem area. It is a common and safe weight loss option that many people write off before they even do their research on it. So don’t rule Cold Laser Liposuction out! Read up on it and see if it is the right option for you.

HCG Diet

If you are like a lot of people who have tried every diet program under the sun but still haven’t found success, perhaps it’s time to look into the HCG Diet. This diet utilizes Human Chorionic Gonadotropin (HCG) which is a hormone produced in women during pregnancy. This hormone converts fat to calories for the baby to use and speeds up the mother’s metabolism. By combining the use of this hormone with a limited calorie diet, patients can lose a lot of weight in a short time frame.

Many patients can lose up to 35 pounds during the first round of the HCG diet but can lose even more if they choose to continue it. If you are interested in finding out more about the HCG diet, give us a call or come in for a consultation!

Stay Committed!

Whatever you choose to do to lose weight and get fit, be sure it is something you are willing to stick with. Our society is known for how quickly it gives up on weight loss and workout routines, so don’t be just another person that falls victim to that cycle. Take the time to really choose the diet or exercise routine that will work best for you. Every person has a different schedule, different energy levels and different preferences when it comes to weight loss, so listen to your body and make the right choice for you!

Featured, Pain Management, Weight Loss

Top 5 Low Impact Workouts

March 2, 2015
Top 5 Low Impact Workouts

Top 5 Low Impact Workouts

When you want to get in shape or lose weight, you tend to have one thing on the mind: working out. You want to burn calories, build strength and trim down some of the stubborn fat on your body. Even though it’s great you are wanting to get out and exercise more, there is more you need to consider when it comes to choosing a workout routine.

Most people make the mistake of thinking “any workout is a good workout” and in some senses that is true. But unfortunately, there can be some negative aspects that go along with particular forms of exercising. For people who do not work out regularly, the idea of high impact exercise may not seem all that threatening. So what if you go for a run a few times a week? That surely can’t cause enough repercussions to make running “bad” for you, right?

High impact workouts such as running, jumping rope or doing plyometrics, can yield wonderful cardiovascular benefits for you and can help you lose weight and get in shape. But unfortunately, your joints can take a major beating when it comes to those calorie burning activities. When you continuously take part in high impact exercises, your body can pay the price years later when the need for knee or hip replacements come into play.

This bit of information is in no way meant to keep you from never running again. Running can be great in so many ways! We simply are suggesting you use alternative methods to burn calories that will be much easier on your body and will keep you healthier in the long run.

Low impact workouts cannot only be a great way to lose weight, but they are a fun alternative to a boring treadmill routine. Some of the benefits of low impact workouts include:

• Keeps joints healthy
• Increases the opportunity to work out more areas of your body
• Decreases the feeling of pain after a workout

When you participate in low impact workouts, the benefits are almost endless. You won’t have to worry about getting knee replacements when you’re older and you will have the option to do more for your body, like increase your flexibility and strength while also feeling less pain after you work out.

With all those benefits, it’s difficult to refute the logic behind some of these exercise routines. So why not switch it up this week and try one of these fun exercise alternatives instead?

1. Elliptical
2. Cycling
3. Rowing
4. Yoga
5. Swimming

1. Elliptical

If you are the type of person that enjoys working out in a gym environment, there are several great options for you when it comes to low impact exercises. The elliptical is one of the best choices in this scenario as it combines the benefits of cycling and the treadmill, but completely eliminates impact on your joints. The elliptical is a great way to get your heart rate up and allows you to smoothly sail through your daily calorie burning.

2. Cycling

Whether you prefer to work out indoors or outdoors, cycling is a great option for you. Riding your bike gives you the opportunity to get your heart rate up while really working out your leg muscles as well. A great option that comes along with biking is the ability to increase or decrease your intensity. If you are cycling indoors, you can turn up the intensity on your machine, allowing you to work out your leg muscles even more.

If you are cycling outdoors, you have the great opportunity to challenge yourself every time you go up and down a hill. Not to mention you will get to see some beautiful scenery along the way! If you prefer to workout in group settings, cycling classes are the perfect solution for you! These high intensity, fun and energizing classes allow you to burn even more calories while being pushed to your limit by your cycling instructor.

3. Rowing

Rowing is one of those exercises that doesn’t tend to cross people’s minds, but is one of the more challenging workouts you can choose. A lot of gyms have rowing type of machines available for you to use, but the best way to execute this workout is by doing the real thing. If you live near a lake, chances are they will have rowing classes/teams available. This group setting allows you to get outside and enjoy your workout with other people. You will get your heart rate up while drastically increasing your upper body and core strength.

4. Yoga

If you could use a bit more Zen in your life, yoga is a great low impact alternative workout. Depending on what you want to focus on the most when exercising, there are several different options when it comes to picking the right type of yoga for you. Traditional yoga takes place in a room temperature studio and guides you through postures and flows that increase your strength and flexibility.

If you want to incorporate more cardio into your yoga, Bikram or any other type of hot yoga is the perfect solution. These rooms are usually kept at temperatures around 105 degrees and allows you to sweat it out and get your heart rate up, while practicing traditional yoga postures and flows.

Yoga is a great option because regardless of which type you choose, by consistency practicing it you will strengthen muscles across your entire body while also mastering the art of flexibility, all while minimizing the impact on your joints.

5. Swimming

When it comes to low impact workouts, swimming may just take the cake. The impact on your body during swimming is practically zero, but with how intense swimming can be, you really burn calories by getting your heart rate up. Additionally, you work muscles all across your body and can focus on particular muscle areas by changing up your stroke. Swimming is perfect year round as many gyms and fitness clubs have indoor pools, but swimming outside during the summer can be a pretty satisfying workout as well.

Featured, Weight Loss

5 Best Hiking Spots in Metro Phoenix

March 2, 2015
5 Best Hiking Spots in Metro Phoenix

5 Best Hiking Spots in Metro Phoenix

One of the biggest perks of living in the Valley is all of the mountains we are surrounded by! Not many people have the luxury of having countless hiking trails located right in their own “backyard.” In Arizona, we are beyond lucky to have a plethora of prime climbing spots to choose from, but with so many, we thought we’d narrow down the list to the top five “must-hikes” here in Metro Phoenix!

Hiking is ideal for many reasons. Right now, the season is perfect for hiking, so take advantage of all that nature has to offer while the weather is optimal (and when it gets warm you can always beat the heat by waking up a little early)! Also, hiking is a great activity for groups. Bring the kids on an easier trail, take on a challenging trek with a crew of friends, or take your date outside to tackle a mountain. The beautiful scenery beats running on a treadmill at the gym any day of the week! Not only is hiking fun, but it is one of the best exercises you can do (and it made our list of the five best winter workouts)! Hiking improves your cardiorespiratory and muscular fitness, strengthens your core, helps with weight control, and can even boost your mood and help you get a better night’s sleep.

Don’t take our word for it… Lather on the sunscreen, grab a water bottle, and hit one of these five trails to experience all the benefits that go hand-in-hand with hiking!

The 5 best hiking spots in Metro Phoenix include:

1. Camelback Mountain
2. South Mountain
3. Piestewa Peak
4. Papago Park
5. Deem Hills

1. Camelback Mountain

Taking the shape of a camel’s hump, Camelback Mountain is a prominent Valley landmark that can be recognized from miles away. Arizona natives and visitors alike flock to Phoenix to experience the thrill of climbing Camelback, taking one of two different trails that lead to the summit, the highest peak of all the mountains in Phoenix. Echo Canyon is the most popular route. It is a moderately demanding trail that definitely delivers a leg-burning workout. Cholla Trail is a much more challenging and technical course however; it involves steep uphill climbs and drop offs. Both routes are just over a mile and reward hikers with picturesque views of the city.

2. South Mountain

South Mountain Park is Arizona’s largest city park! This massive mountainous area spans almost 17,000 acres and can be accessed from either Ahwatukee or South Phoenix. With 11 different hiking trails, ranging from easy to difficult (and everything in between) there’s truly something for everyone! If you’re a beginner, we recommend taking Telegraph Pass for a short but pleasant hike. For a bit more of a challenge, try trekking up Holbert Trail to Dobbin’s Lookout; you’ll definitely want your camera for this view. Pro tip: Watch out for cacti and wildlife on this mountain!

3. Piestewa Peak

Formerly known as Squaw Peak, Piestewa Peak is a favorite hiking spot for many Arizonans. With a distance of just over 1 mile, taking the Piestewa Summit Trail #300 to the apex may seem easy at first, but this hike gradually becomes more arduous as the climb becomes steeper toward the top. This portion of the hike is demanding, but it is completely worth it for the breathtaking views of the Phoenix and Scottsdale skylines. If you want to avoid the crowd on your way back down the mountain, consider taking the Circumference Trail. This less-traveled route takes you 3 miles around the side of the mountain back to the trailhead.

4. Papago Park

Papago Park is easily distinguished by the striking sandstone buttes it is made up of. This sandstone rock is not only beautiful, but it makes for great hiking terrain! Take the Hole- In-The-Rock Trail to the famed rock formation the trail is named after. Bask in the unrivaled view of Tempe and downtown Phoenix from inside this unique natural rock structure that was formed millions of years ago. Also, be sure to check out Hunt’s Tomb, the white pyramid that holds Arizona’s first governor, which also offers sweeping views in every direction. All of the trails at Papago Park range from easy to moderate, with little elevation gains, so it’s safe to bring a beginner along with you for a workout that is perfect for all fitness levels!

5. Deem Hills

One of the newer parks in Phoenix, Deem Hills Recreation Area is one of Phoenix’s best-kept secrets, and therefore it isn’t as busy as many of the Valley’s other parks. Take a secluded, quiet trek along the Circumference trail from both the East and West sides of the park. This longer, moderate hike is almost 6 miles, and as it wraps around the two hills, you will enjoy the scenery at every turn. Alternatively, take the Ridgeline Trail (from the West) or the Palisade Trail (from the East) to cut through the interior. Both trails are considered moderately difficult, but both also connect to a shortcut route, the Basalt Trail, which will shave 1.4 miles off the hike.

Hiking Tips:

• Always bring plenty of water, staying hydrated is a must!
• Don’t skip the sunscreen, even on a cloudy day.
• Wear the correct footwear, such as hiking boots or tennis shoes.
• Hike with a partner, especially if you’re a beginner! The buddy system is always smart.
• If you prefer to hike alone, always let someone know where you are hiking and when you expect to return.
• Listen to your body and take a break when you need to.
• Be respectful of the plants and the wildlife.
• Leave the park exactly as it was. Please don’t litter!
• Enjoy your hike!

* Individual results may vary and are not guaranteed.