This New Year Take Your Health and Fitness Game to the Next Level
If one of your New Year’s resolutions includes getting in shape, the experts at Chandler’s Ocotillo Village Health Club & Spa are here to help. From eating throughout the day to lifting lighter weights to start with, these tips will keep you healthy and fit for the months ahead.
Focus on Food Quality
Isaac Rios, chef and café manager of the Village’s on-site café, The Late View, says you want to focus on eating high-quality foods. Try incorporating as many whole grains, fresh vegetables, fruits and lean meats into your diet as possible.
Eat Throughout the Day
It might seem counterintuitive, but you’ll want to eat small meals throughout the day to keep your metabolism high.
“If you’re feeding yourself continually throughout the day, it’s like a campfire; you’re always feeding it pieces of wood to keep your metabolism on fire,” says Rios. If you skip meals, your body will hold onto fat, thinking it’s starving.
Opt for Whole Fats
“In general, buying whole milk or whole fat is a much better bet,” says Rios. “Many of the low-fat or non-fat options contain sugar, which is worse for you than fat.”
A Healthy Lifestyle
Try to Exercise Four to Five Times Per Week
Rodney Kinney, director of programs and events at Ocotillo Village Health Club & Spa, recommends that those looking to lose weight perform 30 minutes to one hour of mixed cardio and strength exercises at least four to five times a week. Then, after your gym session, eat some protein like a chicken sandwich or smoothie to fuel your body.
“Anybody that works out at least 45 minutes to an hour should always try to grab some type of protein,” Kinney says.
“Rest is part of a training plan. Off days are super important,” says Kinney. If you trained hard one day, give yourself the next day off. Your muscles need those off days to recover fully.
Make a Big Change
“You have to make that kind of a lifestyle change. You will not see anything happen to you if you do not do it for at least three to six months minimum,” Kinney says. “If you exercise on a regular basis, eat right, get enough sleep and do it regularly for at least six months, anybody will see benefits from that, guaranteed.”
Ocotillo Village Health Club & Spa is located at 4200 S Alma School Road, Chandler. For more information, please visit VillageClubs.com or call 480.656.0045.
Knowing the right type of workout for your body and a type of exercise that you enjoy is a key step on the journey to a healthier you; and even if you can’t make it to the gym on a regular basis, there are plenty of ways to stay fit while at home or on-the-go. Here, Ocotillo Village Health Club & Spa yoga instructor Mary Simmons details her favorite go-to yoga poses.
Butterfly: (Hold up to 5 minutes) – This pose opens the hips and the lower spine while also stretching the hamstrings.
Half Monkey: (Hold 1-2 minutes) – Hello hamstrings! This pose also stretches the calves, opens the toe joints and stretches the soles of the feet.
Leg Extension with Strap (Hold up to 5 minutes) – Release and decompress your lower back and hip with this pose. It also loosens the hamstrings (although that is not the focus of this pose). For the pose, cross your leg 10-12 inches to the opposite side, which opens the lateral hip and top of the IT Band.
Supported Bridge (Hold 3- 5 minutes, or up to 10 minutes) –For this pose, you will need a yoga block or a folded blanket or towel. It decompresses the low back and spine from the weight of sitting on the bike seat and rounding over.