Our genes are continually in a state of flux and are regulated or switched by our food, physical activity and the environment in which we live. In addition to checking your heart rate as you exercise, be sure to monitor how you feel. Aerobic exercise should be challenging, but you should not feel out of breath or so fatigued that you have to stop your workout. Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast. Aquatic Center – Dressing rooms can be used by up to two people at one time. Lap lane reservations can now be made for back-to-back periods for anyone needing up to 1 hour 45 minutes swim time, beginning Monday. Please continue to reserve lanes thru the front desk, up to 3 days in advance. Sitting for extended periods of time has been linked with numerous health concerns, including elevated blood pressure, high blood sugar, more body fat, and an increased risk of type 2 diabetes, cardiovascular disease, and cancer. Whether you spend too much time each day sitting at a desk, behind the wheel of a car, or on the couch watching TV, it’s important to stand up for a couple of minutes every hour. Nature has made it’s own energy foods in the form of raisins, dates or dried cherries. You can make your own sports drink with water, salt and sugar or create your own energy gels by purÃ©eing and combining things like bananas, honey, peanut butter, lemon juice, agave nectar, coconut water and salt. Below, we provide you with two recipes to get you started. Not all fat is bad. Healthy or goodâ€ fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet. Endurance exercise (aerobic). American Heart Association. -Exercise-Aerobic_UCM_464004_Article.jsp#.WGmsqVUrJ0w. Accessed Jan. 3, 2017. Most of us have been programmed to live in the all or nothing, but the in-between is a much happier, healthier place to be. And trust me, you can do this and still lose weight. Let go of the notion that weight loss requires extreme limitations. The real key is consistency, and this approach, although seemingly unconventional, is highly maintainable. So heres the concept of Planet Fitness: Create an inexpensive, clean, low-frills fitness center that caters to beginning exercisers by creating a judgment-free gym. Emphasize machines over free weights, and enforce a code-of-conduct among membersÂ that discourages some of the more intimidating behavior you might find in a more hardcore gym.