Pittsburgh Steelers dietitian and author Leslie J. Bonci, who advises athletes on how to stay at the top of their game, offers the following tips on new ways to stay on top of yours:
Groove it: get moving to a new beat
If you’ve never tried working out to music, now’s a good time to start. And if you have an exercise playlist, try out some new tunes. The American Council on Exercise (ACE) has found that the faster the tempo of the music, the higher the intensity of the workout. Your body naturally moves to whatever tempo it’s listening to, so speeding it up can help you get more from your workout. The ACE research also showed that a faster tempo also makes intense exercise seem less stressful.
Change it: take on a new workout
Doing the same exercises all the time can get boring, which makes it harder to keep doing them. Shake things up and dare yourself to get moving in a new way: try a dance-based workout such as Zumba, kickboxing, ballroom dancing, a spinning class or circuit training. Or if you really want to challenge yourself, join a local, high-intensity boot camp. Many gyms and fitness centers offer low-cost, short-term options that let you sample exercise programs before you commit long-term. Some memberships let you work with a personal trainer a few times for free – a good way to get customized training.
Log it: keep a food journal
Improving your overall health means learning how to make better food choices. Keeping a food journal helps you take an honest look at your eating habits and make healthy changes.
• Record everything you eat and drink right away.
• Make a note of what you did while eating (watched TV, worked at computer).
• Describe your feelings while you ate. Understanding the emotions behind your food choices can help you make the right changes.
Try it: incorporate new foods
According the newly released Dietary Guidelines, incorporating plant-based proteins into a daily diet can help maximize overall health. Soybeans in their whole, natural state are the only plant-based source of complete protein. A reasonable goal should be to consume two servings of whole soy a day (a total of 15 to 20g soy protein).
New and improved SOYJOY, made with whole soy, real fruit and other all-natural ingredients, is an ideal way to fit whole soy into your daily routine. SOYJOY is the perfect snack to throw into your backpack, gym bag or glove compartment to fuel you through a long workday or intense workout. SOYJOY provides a nutrient-dense combination of complete protein, complex carbohydrates and fiber to help supply sustained energy – at only 130-140 calories.
– Courtesy of Family Features