Holiday Game Plan
The holidays are fast approaching!
What’s your holiday game plan? In the fitness world, this time of year usually generates excuses that lead to decreases in attendance at the gym, pool, classes, etc. You would think that it would be exact opposite! Though we complain about not wanting to put on weight during the holidays, it’s usually a time when we frequently forego one of the most important avenues that will help to keep those pounds off!
If you are a member here at the Cantrell Center, you should be familiar with follow-up appointments. For those of you aren’t members, these are complimentary appointments we offer exclusively to our active wellness members. They are typically scheduled every 2 months with one of our expert Wellness Trainers. These appointments are designed to help us track each member’s progress in their exercise routine.
During the months of September and October we begin scheduling into November and December for the next follow up. Scheduling during these time frames leads to questions such as: “Do you want to come the week before or after Thanksgiving/Christmas?” I bet you can guess what most responses are: “Before!” (Though every once in a while, I will have someone schedule it for after, hoping that it will keep them on track knowing they will be weighed the next week!) But, for the most part, everyone knows that the holidays are a time of fun and fellowship where you get to eat lots of yummy dishes and desserts that you may only get once a year. We have to understand that we CAN enjoy the holiday food and fun without it costing us dearly on the scale! I try to encourage my members to go into the holidays with a game plan.
Holiday Game Plan
- Don’t sacrifice your exercise routine! “I have a party tonight”, “Company is coming in”, “I have a lot of cooking to do” are just a few of the reasons some might skip their workout during the holidays. Schedule your exercise like it is an appointment that you cannot miss! Instead of thinking “I have company coming which means I can’t go to the gym today”, tell yourself, “My company is coming this afternoon when I usually go to the pool so I’m going to need to go to the class this morning and knock it out before they get here!” Don’t sacrifice your well-being when all you need to do is readjust your schedule a little bit.
- You can still enjoy your favorite holiday foods without feeling super guilty! Along with keeping up with your exercising, be sure to watch your portions of the high-calorie holiday favorites. Keep other meals light when you have a big dinner or lunch planned.
- Don’t stress yourself out with the number on the scale! Everyone’s weight is going to fluctuate within a couple of pounds from day to day. The holidays are a time when we seem to obsess over that number even more. Don’t compare your weight in the morning one day to your weight in the evening the following day or what your scale said in comparison to the doctor’s scale. Whether you are weighing every day or only once a month, pick a time (usually first thing in the morning is good) to consistently weigh and wear the same clothing or lack thereof depending on your weighing place. (i.e. the comfort of your own home)!
Now Put It Into Practice!
I hope that by putting these 3 tips into practice, it will help keep you consistent with your routine this holiday season! If you’re an active Cantrell Center wellness member in need of accountability, call us to schedule a follow up! Simply call 478-333-6777 to schedule one at no charge today. We are here to help! If you’re not a member, but would like to be, give us a call at (478) 333-6777. We’d be happy to discuss the details concerning joining our wellness program. Either way, I hope you enjoy the holidays and time with your family and friends!
BY: Cantrell Center
Uncategorized
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New Year, Same Me (Rolling My Eyes at Weight Loss Commercials Ahead of the New Year)
New Year, Same Me (Rolling My Eyes at Weight Loss Commercials Ahead of the New Year)
Is it just me or are weight loss commercials ahead of the New Year almost as annoying as political ads? They seem to prey on the people most desperate for change. They wave around something shiny and new — the latest and greatest — frequently communicating the not-so-subtle message that you are less than and for that very reason you need this one life-changing, be-all and end-all product or service.
- What if feeling good in your body didn’t have to be like that?
- What if getting in shape didn’t require a fancy gym membership or expensive new gym equipment?
- What if the dollars spent to get fit were miniscule and the return was oh-so-much higher?
- What if the small investment you made went on to make positive ripples across the community from our local Children’s Hospital to local businesses and organizations?
#Cantrell5K2023
This isn’t just about selling 5K registrations to us. We’re here to sell you a dream- a dream maybe you never thought attainable. We’re here to tell you that it is. We have runners that travel across state lines to come out to our 5K. Avid runners are certainly welcome and many flock to our event to compete for our cash prizes, yet that doesn’t speak to our mission.
You see, we’ve been at this a while. 2023 will be our fourteenth time hosting this unique health initiative. Our heart has always been for the first-timer. Our aim is to reach the person who never dreamed they could complete a 5K. We want to let them know they CAN do it! In a given year, we’ve seen first-timers comprise as many as 46% of participants. Of course, that percentage falls when one-time first-timers come back to participate in the Cantrell 5K year after year. We’re happy to welcome them back each year as it’s a boost of confidence and gets us thinking, “Hey, we must be doing something right!” Yet, we’re still hoping to reach the first-timers we know are still out there and place them on a different trajectory — from defeat to renewed hope, from desperation to expectation.
For less than $30, we want to help jumpstart you into a healthy lifestyle using the 14th Annual Cantrell Center 5K & 1 Mile presented by Boland Prosthetic & Orthotic Center on Saturday, February 25th, 2023 as your launching pad.
It’s been said that the energy on the day of the Cantrell 5K is palpable. On that day, thousands of all ages, shapes, sizes, and backgrounds come together with a common goal: to get moving while raising funds for our local Children’s Hospital, part of Children’s Miracle Network Hospitals.
The Cantrell Center 5K & 1 Mile presented by Boland Prosthetic & Orthotic Center benefits our local Children’s Hospital, Atrium Health Navicent Beverly Knight Olson Children’s Hospital, where no child is turned away regardless of ability to pay. To date, we’re proud to say we’ve raised over $38,000.00 for the kids.
Some more fun facts:
- You can walk or run either the 5K (3.1 miles) or the 1 mile
- We give away a host of resources including a FREE 8 week training program and free expert advice from our Certified Wellness Trainers for the duration of that 8 week program & MORE!
- Your participation includes a colorful long sleeve shirt and a race packet full of goodies
- To encourage you to keep up the momentum, we’ll have “race row” present on race day. This way, you can sign up for your next local run/walk event right after crossing the Cantrell 5K’s Finish Line!
- You can fundraise through RaceEntry & get free entry or earn back your registration by sharing your unique referral link, plus there’s a 10% discount for 4 or more registrations. See cantrellcenter.com/5k for more details and ways to save.
Are you in?
If after reading this, you’re still not ready to take the leap, I hope you’ll at least look at those weight loss commercials a little differently. Take a step back and give yourself some grace. Start where you are with what you have. We’d love to help!
About the Author
Jen Zamora has been with the Cantrell Center since 2008, starting at the front desk as Member Services Coordinator. She received a promotion to a Supervisory role two years later where she served as Wellness Administrative Supervisor. In 2018, she became Director of Public Relations at the Cantrell Center. Having been at the Cantrell Center for so long, she’s seen her weight fluctuate over time and has fallen victim to the newest, shiniest “solution” being advertised more than she’d like to admit. But with age, comes wisdom and she’s learning that shame and self-critique are often heavier than the pounds that cause them. She feels fortunate to work at a place that promotes health and wellness and gives back to the community through helping people see that a healthy lifestyle is attainable while also raising funds for our local Children’s Hospital.
BY: Cantrell Center
5K / Wellness
COMMENTS: 2 Comments
Effects of Physical Inactivity
Effects of Physical Inactivity
Written by Pamela Baker, SPTA
Physically inactive or sedentary lifestyle (aka the sitting disease) is defined by the Center for Disease Control and
Prevention (CDC) as spending less than 150 minutes of moderately intensive activity in a week, or less than 75 minutes of vigorously intensive activity in a week. More and more Americans are living sedentary lifestyles. Much of this lifestyle can be attributed to our society’s increasing dependence on technology. Nowadays, entertainment can be found with a click of a button on our phones or televisions. Transportation has become more convenient with motorized vehicles. Then, food preparation is a breeze with readymade meals from restaurants, grocery stores, and even delivery services. Additionally, advances in technology have shifted the majority of the workforce from physically demanding jobs, such as farming and building, to more inactive office or desk jobs. On top of all of that, the global pandemic has forced many individuals to stay at home for increased safety.
Living this type of lifestyle, however, can cause more harm than good to a person’s health. The World Health Organization (WHO) rates a sedentary lifestyle as the fourth highest risk factor for global heart disease and colon cancer and 12% of hypertension and diabetes. Furthermore, physical inactivity affects one’s body by causing muscle atrophy, decreased bone density, and postural changes. All of which can lead to experiences of pain, increased incidences of falls, lack of functional independence, and development of comorbidities.
How to Avoid the Negative Effects of Physical Inactivity
To avoid internal and physical decline, the CDC suggest spending at least 150 minutes per work performing moderately intensive activities. These activities can include running, swimming, biking, hiking, playing sports such as basketball, soccer, or football; or even joining a wellness program such as that offered at the Cantrell Wellness Center. Regardless of the activity chosen, be mindful of spending less time sitting and more time moving.
Works cited:
Center for Disease Control and Prevention. “How Much Physical Activity Do Adults Need?”. U.S.
Department of Health and Human Services; October 2020. Available from:
https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Global Recommendations on Physical Activity for Health. Geneva. Word Health Organization; 2010. 2,
PHYSICAL ACTIVITY FOR HEALTH. Available from:
https://www.ncbi.nlm.nih.gov/books/NBK305049/
BY: Cantrell Center
Wellness
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