Don’t let your goals for 2012 fall by the wayside. Follow these simple steps to make your New Year’s Resolution last all year round.

• Write your goals down. It is very nice to think about things that you want to accomplish, but too often simple thoughts will leave our heads. By writing down your goal you can hold yourself accountable for attaining them, instead of forgetting them long before Valentine’s Day.
• Split up your goal. Instead of making one huge goal, such as losing 150 pounds, think instead about the steps that are necessary to get you there. Try breaking your goal into twelve simple steps. If you are hoping to lose a lot of weight, then think about different habits that you can focus on, and dedicate one goal to every month of the year. This is a great way to renew your resolution every month as we refresh our calendar pages.
• Find support and advertise your goals. It is easy to let our New Year’s goals become forgotten when we are the only one who knew about them. Talk with your friends about your goals, you may find that they share similar hopes and you can even work towards attaining them together!

Here are some tips to begin running:

• Food as Fuel: When you begin any exercise routine, you need to look at your food intake as fuel for your workouts. While carbohydrates are touted as being important for runners, the average American takes in more than enough in their daily diet, especially for a beginner’s program. However, ensure that you consume a small snack anywhere from 2 hours to 30 minutes before you begin a running workout to provide your body with enough energy. Be sure to hydrate throughout the day, drinking a minimum of 64 ounces of water each day, and bring along water during your run.
• Start with Walking: It is nearly impossible to go from a sedentary lifestyle to running every day. Start with brisk walks for a few weeks until you feel comfortable adding in a few minutes of running at a time. Many people continue to run and walk in intervals for months, which is still an excellent way to burn calories and lose weight.
• Track Your Progress: Before you begin a running regimen, weigh yourself and take measurements. This gives you a way to track your progress over time, and see how much weight you have lost in each month or even week. If you are working hard but not seeing the results you want, consider contacting a bariatric surgeon in Jacksonville, who can discuss further options to aid your weight loss.

If you are considering gastric weight loss surgery, then chances are that you know how difficult it can be to stick to a workout routine, especially during the heat of the North Florida summers. When temperatures soar it is important for us to keep exercising, but we do need to adjust our routine to accommodate the hot weather.

There are many dangerous heat related illnesses that can ruin your summer fast. Be sure to follow the rules for exercising in the summer heat and take precaution so you remain healthy, which is a requirement for lap band surgery. Heat related exercise issues include heat exhaustion, heat stroke and heat cramps. These are serious situations that can be dangerous and require medical attention for monitoring.

To avoid these issues while exercising in the summertime, the key is to drink a lot of water…and often!

To make sure we stay in tip top, healthy shape, here are a few summer time tips for potential lap band surgery patients for exercising in warmer weather:

1. Avoid exercising during the hottest part of the day and aim for activities during the cooler morning or evening hours.
2. Its best to exercise indoors when temperatures are above 90 degrees.
3. Pay attention to air quality and choose an indoor workout if the air outside is bad that day.
4. If you begin to feel dizzy or nauseous, immediately cease your workout, as this can be an indication of heat exhaustion.

It is important to continue to exercise during warmer weather. With a few adjustments to your routine you can establish a new, safe routine that will work well for summer work outs. If you would like to discuss your options for lap band surgery to better your health and lose weight, contact your professional North Florida weight loss clinic today!

Blisters
The most common of all walking ailments, blisters can arise wherever there is sweating and heat. The best way to avoid blisters is to ensure:

• Shoes don’t fit too tightly
• Wear cotton socks that don’t bunch around toes or heels
• Powdering your feet before putting on socks can help reduce moisture
• Tend to blisters as soon as you feel them begin

Plantar Warts

Plantar Warts are growths of skin that are usually found on the soles of your feet. They can be spread from person to person so always wear footwear in public areas including showers. They will eventually go away on their own but if particularly troublesome consult a doctor.

Plantar Fasciitis

Plantar Fasciitis occurs when the connective tissues between the heel and toe becomes inflamed and painful. Caused primarily from poor arch support, tight calf muscles and damage from quickly turning, the condition can be improved by:

• Wearing the correct kind of shoe for your activity and foot type
• Stretching before and after activity
• Wearing properly fitted orthotic arch supports
• Rest, ice, compression and elevation

Achilles Tendonitis

This is the irritation, inflammation and swelling of the tendons between the heel and calf muscles. Prevent Achilles tendonitis with proper stretching and a good warm up, and treat with rest, ice, compression and elevation.

Shin Splints

Shin splints occurs when the connective tissue between the calf muscle and lower leg bone become inflamed. Prevention is key; always wear proper footwear, ensure a good warm up and don’t overdo your workout. Treat shin splints with rest, ice, compression and elevation.

When you head out to do your holiday shopping, don’t be tempted to look for the closest parking spot. Instead, head to the back of the lot where there are plenty of spaces and walk briskly to the entrance of the mall. It’s important that you increase your heart rate and feel slightly out of breath in order for your trek through the parking lot to count as exercise. Once you get inside and begin your shopping, forgo the shopping cart and put your muscles to work for you by carrying your packages. For someone who has recently undergone weight loss surgery, both of these suggestions are well within the scope of recommended activities.

Housework is another great way that weight loss surgery patients can get their recommended daily dose of exercise. Since most everyone has plenty of preparations to complete during the holidays, you can use this opportunity to work your muscles. Activities such as vacuuming, mopping and schlepping laundry and totes filled with holiday decorations are wonderful ways to work your legs and back.

Getting your life back after weight loss surgery is a journey that can’t stop just because the holidays arrive. If you can’t make it to the gym, you can find other ways to increase your heart rate and work your muscles. Simple suggestions like walking briskly between airport gates or kicking a ball with the kids at a rest stop while driving to your relative’s home during the holidays are things that you can do to work a little physical activity into an otherwise busy time of year.

Many people are more active during the summer months because they spend a lot of time outdoors. A lot of outdoor activities require us to move around, and definitely involve less sitting in front of a screen. As the weather gets colder and there are fewer daylight hours, you may find yourself less inclined to exercise or even engage in recreational physical activities.

You might also change your diet in the fall and winter months. If you’re sitting inside watching TV, you may be more likely to snack on some of your favorite comfort foods. Eating in front of the TV is especially dangerous because it’s easy to consume an excessive amount of calories without paying attention to what you’re putting in your mouth.

How can you break this cycle and maintain a healthy weight all year long? Be aware of your tendencies to avoid exercise during the colder months. Think about ways you can stay active as the temperatures drop. Perhaps you take a fitness class, try working out at home or take up a winter sport. Look into fruits and vegetables that will be available in your grocery stores during the colder months as well and experiment with working them into your diet.

In addition to our coping mechanisms contributing to obesity, the stress itself can cause biochemical responses that cause us to pack on extra pounds. Emotional and mental stress can trigger the release of stress hormones that have been linked to an increase in belly fat. Belly fat has been shown to be a risk factor for heart disease and other chronic illnesses.

How can you avoid job related weight gain?

Alleviate stress with activity during the day. Sitting at a desk all day isn’t burning any extra calories or helping you feel energized or focused. Schedule regular breaks during the workday to move. Take five minutes to walk up and down a flight of stairs or take a brisk walk around the block. Do a few simple stretches in the bathroom. These mini-breaks can help you refocus, burn calories, and feel less stressed.

Pack your lunch. Just as eating dinner at home can help you avoid unhealthy meals on the run, bringing your lunch and snacks from home can help you avoid vending machine junkfood during the day. If you find yourself turning to sugary snacks during the day when you’re stressed, be sure to pack plenty of fruits, vegetables and whole grain snacks.

1. Add variety. Changing things up prevents your muscles from adapting to a specific type of exercise, which will allow you to keep getting results. If you always work out on the treadmill, try an elliptical machine or stationary bike. If you’ve been building your chest muscles with bench presses, switch to pectoral flies for a few workouts.
2. Add intensity. It’s important to continue pushing yourself after you’ve been exercising for a while. If you walk every day, try bumping up your speed or adding inclines to your routine. When you’re increasing your intensity, you can use a number rating scale called RPE (rating of perceived exertion) to monitor yourself. On this 0 to 10 scale, 0 is no effort at all and 10 is your maximum, all-out effort. You should aim for a 5 to 8 for the majority of your workout and a 9 or 10 for short intervals of 1 to 2 minutes.
3. Hire a personal trainer. A trainer can help customize a workout for your specific needs and introduce you to new exercise, helping you add more variety to your routine. One or two sessions with a trainer may be enough to breathe new life into your fitness schedule.

What are walking poles?

Walking poles are, unsurprisingly, poles that often have rubber tips that grab the pavement and wrist straps that secure the poles to your arms. With one walking pole in each hand, you grip the handles and push off with each stride.

How can walking poles improve your workout?

Moving your arms with the walking poles increases the intensity of your workout and helps you burn more calories. It also works the muscles in your chest, arms, shoulders, and upper back, so your leg muscles aren’t the only ones getting toned. But walking poles can also make walking more comfortable for the rest of your body. They help improve balance and stability and help you maintain proper posture. Using walking poles can also help reduce stress on your lower back, hips, and knees, which is especially helpful for people with joint pain.

If you’re looking to get more out of your walking routine or if you struggle with aches and pains after walking, using walking poles may be the answer.

1. Stretching can make you more flexible, which can make daily tasks easier. Everything from bending over, lifting, and moving quickly is easier to do when your muscles are flexible.
2. Stretching can improve your balance. By increasing the range of motion of your joints, stretching can make you less prone to falls and keep you mobile as you age.
3. Stretching is good for your circulation. As you stretch, you increase blood flow to your muscles and can help shorten recovery time after injuries.
4. Stretching can help you relax. When you’re stressed, you might find that your muscles become more tense. Stretching can help relieve that muscle tension and leave you feeling more relaxed physically and mentally.

For best results, try to stretch at least three times a week. If you exercise regularly, it’s a good idea to stretch after every workout when your muscles are warmed up. Make sure to stretch all of your major muscle groups, including calves, thighs, hips, lower back, neck, and shoulders.