Keep A Workout Journal

Write down everything! Keeping a fitness/workout journal is probably the most popular and efficient way to track your results. Be sure to write down all workout details, stats, calories burned, and what you eat. By doing this on a regular basis, you can visually see and quickly track your progress in all three areas, and make adjustments as needed.

Health and Fitness Apps

For those who are more tech savvy, there are plenty of health and fitness apps that will help you track your workout results as well. If you want to keep track of your caloric intake, then apps like MyFitnessPal will help you with nutritional resources. Have a Fitbit? You can link the two accounts to track the calories burned and other data to help with your weight loss goals.

Take Your Measurements

Because the scale doesn’t always accurately reflect your weight lost, use a soft measuring tape to measure your waist, hips, thighs, and other body areas to track your progress. For best results, measure yourself every 2 to 4 weeks.

Take Pictures

Taking pictures of yourself on a monthly basis is the best way to see if what you’ve been journaling about is actually working. This is the best way to compare your results and literally see the areas that may need more or less toning.
If you use all these methods to track your workout results, regardless of your regimen, you will be on the right path to achieving your fitness goals and to becoming a healthier you.

Neighbors Emergency Center has multiple centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Paleo Pumpkin Protein Pancakes

You don’t have to be a Paleo devotee to eat these pancakes. These flapjacks are way more healthy than using a prepacked mix from the grocery store. The protein powder and almond flour will keep you fuller longer, which will make you less likely eat sugary or salty snacks during your mid-morning slump.

Healthy Protein Banana Bread

If you have a sweet tooth, you can make this treat and not feel so bad about having dessert. This secretly healthy banana bread contains whey protein powder for an extra boost to fill you up. If you want to make it even healthier, swap the sugar for equal amounts of applesauce.

10 Minute Power Pizza

You probably didn’t think you could make pizza healthy, but by using unflavored protein powder in the crust, it makes having pizza much less guilt-inducing. Keep the toppings healthy by using lots of fresh veggies and low-fat cheese. Now, you can skip delivery and have a healthy pizza ready in just 10 minutes.

Neighbors Emergency Center offers 24 hour care, 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. Our emergency centers are located in the Houston area. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.

You may not be a runner just yet, but even the intention of working out makes us feel better about ourselves. Once we set the intention to work out, we get a self-esteem boost. If we actually get to the gym or lace up our running shoes and log in some miles or complete those sets, our self-esteem goes up even more. Accomplishing any goal increases our confidence and we are more likely to stick with it.  Increased confidence leads to all over good feelings, and you can’t have enough of those.

The time of day you work out seems to have an impact too. This study showed that an afternoon workout was better than a morning workout for quality and longer sleep.

On the other side, high-intensity interval training can have the opposite effect and can cause extreme physical fatigue and slow down your reactions. Moderate aerobic exercise works the best.

Losing weight is usually the first reason people start an exercise program, but working out for overall health and wellness can help you stay with it longer, especially when you reach your weight loss goals.

If you sustain an injury while working out or training, come to your nearest Neighbors Emergency Center for treatment. We are open 24/7, 365 days a year, and our board certified emergency physicians are experienced in treating sports injuries. We have on-site imaging facilities, so we can conduct X-rays, CT scans, and Ultrasound in our ER and get your results and diagnosis quicker than a hospital.

Obviously, if you have a large room or space, you have more options and can have multiple pieces of exercise equipment and different work out stations. On the other hand, if your space is small, you might have to decide what your main fitness goal is (cardio, strength training, flexibility) and purchase a few keys pieces of equipment. An ideal workout space should have a door so you can shut out noise or other activities going on in your house. Another good idea is to get a full length mirror to make sure you are using proper form. No matter your budget, there are several options for finding a mirror for your home gym.

Many people buy expensive cardio machines like treadmills and stationary bikes, and they end up being clothes racks. For strength training, get a good set of dumbbells with the three weights you would use the most. For women, this might be a five, 10, and 15 pound set of dumbbells. A stability ball and resistance bands are great for strength training and do not cost much. They also will not take up much room. If you aren’t sure how to use a stability ball or resistance bands, you can find helpful videos and articles online.

Create a circuit where you do several cardio exercises consecutively and rest in between. For example, run in place with high knees for two minutes, and then rest for one minute. Then do two minutes of jumping jacks and rest for one minute. Continue doing this and incorporate mountain climbers, squat thrusts, and burpees into the circuit as well. If your budget allows and you’re sure you will use it on a daily basis, invest in a good treadmill, elliptical trainer, or stationary bike. A top of the line treadmill can cost around $8,000 to $10,000. A more basic treadmill can cost around $2,000. Do your research first and then comparison shop by looking online and visiting retail stores like Fitness Depot or Life Fitness to find the best price for what you want.

Getting in shape can have long-lasting health benefits like weight loss, reduced stress-levels, blood pressure, and a lower risk of heart disease, diabetes, and cancer. If a home gym helps you reach these goals, go for it and get moving!

Neighbors Emergency Centers are open 24/7, 365 days a year. We treat all kinds of emergencies including sports injuries and severe cold and flu symptoms. Go to www.nec24.com to find your nearest Neighbors location.

There’s nothing wrong with wanting to change for the better whether that’s losing weight, quitting smoking, or resolving to reduce the stress in your life. Just remember to be realistic about attaining your goals and by this time next year, you may have achieved an amazing goal.

Unfortunately, this can set you up for failure because you are trying to do too much too soon. If you decide this is the year you are going to lose weight and you have joined a gym, make a commitment to go two or three days a week at first, especially if you have never exercised or you haven’t worked out in a while. If you want to eat healthier, find an eating plan that you can work with and is not limiting. Instead of banning entire food groups from your diet, try swapping healthy foods for the unhealthy ones. For example, if you have a sweet tooth and like to have a couple of cookies after dinner, try having some yogurt sweetened with honey instead.

Go Easy on Yourself

As you start out on the road to a new you, remember that some days will be harder than others and your willpower or motivation may not be very strong. If you get chewed out by your boss and you drown your sorrows in ice cream when you get home, it’s not the end of the world. Just realize that you had a bad day and that you will do better tomorrow. It’s no reason to give up because you’re not perfect. Allow yourself to mess up every now and then. You are human after all.

Find a friend who wants to get in shape too and work out together. A workout buddy will help you stay accountable when you may want to skip your sweat session. Also, limit the amount of time you spend with people who are not supportive of your goals or who are just plain negative. Surround yourself with positive people who support you and want to see you succeed.

Remember, change takes time and hopefully with these tips, you will feel inspired to not only make a New Year’s resolution, but to stick with it throughout the whole year.

Neighbors Emergency Centers are open 24/7, 365 days a year. We treat all kinds of emergencies including sports injuries and severe cold and flu symptoms. Go to www.nec24.com to find your nearest Neighbors location.

You might think it’s more of a summer dish, but the red tomatoes and green cucumbers, avocado, and basil embody the classic Christmas colors, and the white mozzarella reminds us of snow. Very festive!

This lighter version contains heart-healthy olive oil and protein-packed Greek yogurt. You can also bring homemade baked pita chips to dip, which makes this appetizer even healthier.

For one, the pumpkin and carrots are full of vitamin A. Secondly, the cream cheese frosting will make people think they are decadent, but with ingredients like light cream cheese and skim milk, they are relatively guilt-free but still delicious.

You will be the hit of your next holiday party or potluck, and you can rest easy knowing that you aren’t sabotaging your healthy eating plan or weight loss efforts. Happy holidays!

Here at Neighbors, we know that emergencies can still happen during the holidays. That’s why we are open 24/7, 365 days a year, which means we are open on Christmas Eve and Christmas Day. Find your nearest Neighbors at nec24.com.