How to Eat an Elephant (And Reach Your Goals)

How to Eat an Elephant (And Reach Your Goals)

“MicroMOVE” your Goals

MicroMOVEments means exactly what it sounds like. To begin with, take a large goal and break it down into teeny, tiny, manageable tidbits. In this way, you make it easier, more fun, and motivating.

In general, when we take itsy bitsy, little actions toward a goal, we reach it.

For instance, those things that overwhelm us; like exercising regularly, dropping that stubborn extra weight, or cleaning the house. In addition, the things we procrastinate on the most; changing our eating habits, getting to the gym, or doing the laundry.

 

Set Yourself Up for Success

Interestingly, successful lifestyle change is not as difficult we think. For example, instead of taking the elevator up five floors, take the stairs for one. Rather than focusing on losing 30 pounds, find a healthy new recipe

Start by defining a simple activity; not a whole exercise regime at once, rather something small. As an illustration, think you might run a marathon? Begin by walking a block. Alternatively, want to lose 30 pounds? Get a notebook, buy a new pen, or eat an apple instead of drinking juice.

 

Steps to Successfully Reaching Your BIG Goals

Significantly, there are advantages to defining small goals (microMOVEments). First, a small goal gives you something concrete to focus on. Second, completing it, makes you feel accomplished. Finally, feeling accomplished sets you up to succeed in the long term.

 

How to Eat an Elephant (And Reach Your Goals)

 

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Health & Wellness Coach/Personal Trainer

My name is Jacqueline Gikow. I am an independent, certified Personal Trainer, and National Board Certified Health and Wellness Coach. Health and wellbeing aren’t about being better than someone else… Instead, they are about being better than you used to be.

Specifically, I create wellbeing programs that are realistic, easy to follow, and compatible with your lifestyle.

Want to start? Contact me, through Audacious-Aging.NYC®, to learn more, or work with me.

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3 Ways Aquatic Fitness Makes You Stronger and Healthier

3 Ways Aquatic Fitness Makes You Stronger and Healthier

  • Are you recovering from, or do you want to avoid surgery?
  • Do you want to get stronger and more energetic?
  • Have you fallen and want to avoid a repeat episode?
  • Is moving painful or limiting your mobility?

 

I am pleased to announce the introduction of my aquatic fitness and rehab one-on-one services through the JCC Manhattan. Of course, I also offer these services to clients with access to a private pool.

 

Vertical, water-based exercise (jumping, kicking, running, strength training) offers multiple benefits for any fitness level. To begin with, buoyancy decreases the amount of weight-bearing and impact you feel in your joints. Further, an aquatic environment is beneficial with treating painful and/or chronic musculoskeletal conditions. Equally important, you improve strength and mobility while recovering from surgery.

To put it another way, aquatic exercise can be used to improve fitness, relieve recurring aches and pain, and in rehabilitation settings.

 

Water-based Exercise and Chronic Conditions

Significantly, water-based exercise is perfect if you live with a chronic condition. Namely, arthritis, (joints, rheumatoid, osteoarthritis arthritis), Diabetes, hypertension, Parkinson’s, scoliosis, and other issues. To emphasize, moving in water challenges your movements, no matter how, or which way you move — safely. (HealthBenefits)

 

Water-based Exercise and Injuries

Another key point, aquatic workouts relieve lower back pain and orthopedic (knee, hip, shoulder) injuries. Most compelling, pre- or post-habilitation, in conjunction with land-based physical therapy, increases the speed of post-surgery recovery.

In general, water fitness is an ideal activity for your back or balance problems, hip or joint injuries, and knee conditions. (BenefitsWaterExercise)

 

Water-based Calorie Burn

Surprisingly, you can burn 400 to 500 calories per hour exercising in the water depending on your size and how intense your movements are. Want another bonus? For one thing, when you’re in the water, you won’t even notice that you’re sweating! (MakeASplash)

 

3 Ways Aquatic Fitness Makes You Stronger and Healthier

If you would like more detail about aquatic fitness and rehab, head over to my in-depth article here: DipIntoFitness

 

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Aquatic Personal Training in Manhattan

My name is Jacqueline Gikow. I am an independent, certified Personal Trainer, and National Board Certified Health and Wellness Coach. Health and wellbeing aren’t about being better than someone else… Instead, they are about being better than you used to be.

For this reason, every week I publish an article about health (getting active and fit), or wellness (enriching your life).

Contact me, through Audacious-Aging.NYC®, to learn more, work with me, and meet your goals for improved health and well-being.

Get informed of my blog posts and important activities 

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How to Improve Balance, Mobility, and Strength

How to Improve Balance, Mobility, and Strength

Whether walking down a crowded street, or leaping through Swan Lake, we need our wits about us. Notably, we use our whole bodies for balance, mobility, and strength, to control our movements.

It’s important to realize we hardly ever stand with two feet firmly planted. In fact, in almost every physical activity, from sports to walking, we spend more time on one leg than two.

 

4 Benefits of Single Leg Squats

  1. All things considered, any squat is effective in strengthening your entire lower body and core muscles, and increasing mobility.  
  2. Interestingly, single-leg squats have the benefit of mimicking real movements, so you train your body the way you use it.
  3. At the same time, single leg squats develop balance, coordination, and reduce knee pain. Additionally, single-leg exercises strengthen core muscles, and stabilize movement. Plus, single-leg squats challenge your proprioceptive awareness (feedback from your body).
  4. Plus, single leg squats are portable. That is, we don’t need equipment, and can do it anytime, anywhere. Consequently, I often practice while waiting in line at the grocery store.

 

Challenges of Single Leg Squats

To begin with, you may find controlling your body is difficult. In general, most of us have a difficult time with the single leg squat in the beginning. To put it another way, it’s OK to struggle.

Specifically, you may find that it’s hard to stay balanced on one leg. As examples, your ankle might wobble, your knee may rotate, and your upper body can sway.

For this reason, start practicing the single leg squat slowly. For example, start by standing on one leg briefly (maybe 10 or 15 seconds). Next, as you get stronger, increase the time you hold your position. (BilateralSquatTraining)

 

How to Perform a Single Leg Squat

  1. Start standing with your shoulders relaxed, and concentrate on good posture.
  2. Then, tuck your pelvis, and tighten your buttocks muscles.
  3. Third, raise one leg, bending at the knee with your foot pointing at the floor. 
  4. At the same time, keep your weight centered on the ball of your standing foot.
  5. Finally, bend your standing leg slowly, while contracting your thigh muscles. 

All in all, don’t worry about squatting deeply, especially at the beginning. Specifically, squat as low as you can and stay balanced on your one leg. Sooner or later, as you become stronger, increase the squat depth as well as the number of repetitions you perform.

 

How to Improve Balance, Mobility, and Strength

(A Single Leg Squat Demonstration)

 

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Personal Training/Health & Wellness Coaching

My name is Jacqueline Gikow. I am an independent, certified Personal Trainer, and National Board Certified Health and Wellness Coach. Health and wellbeing aren’t about being better than someone else. Instead, they are about being better than you used to be.

For this reason, every week I publish an article about health (getting active and fit), or wellness (enriching your life).

Specifically, I create wellbeing programs that are realistic, flexible, and compatible with your lifestyle.

Contact me at Audacious-Aging.NYC® to explore ways to meet your goals for improved health and well-being.

Get informed of my blog posts and important activities 

(I promise not to overwhelm you with emails)

Get Active and Improve Your Finances

Get Active and Improve Your Finances

When we think about money, how often we get to the gym may not be the first thing that comes to mind. However, think again. To begin with, you know exercise is good for you.  Surprisingly, working out regularly can have financial benefits too.

In fact, if exercise were a pill, it would be one of the most cost-effective drugs invented. For one thing, exercising regularly may save you between $500 and $2,500 a year in medical bills. (ExerciseSaveMoney)

Another key point; regular exercise is linked to higher salaries. To put it differently, consistent exercise may fatten your paycheck by 9%. (MoveEarnMore)

 

Get Active and Improve Your Finances

In effect, your health is interwoven with your financial life. All in all, while working out won’t guarantee you’ll get a raise, you will boost your bottom line through remaining productive as you get older.

In the long run, staying active is the most economical to fix what ails you. And as shown above, it’s health that’s worth paying for.

 

A Little Pep Talk

 

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Certified Personal Trainer

National Board Certified Health & Wellness Coach

My name is Jacqueline Gikow. Every week I publish an article about health (getting active and fit), or wellness (enriching your life). Health and wellness aren’t about being better than someone else… Instead, they are about being better than you used to be.

Above all, I believe in your ability to challenge your current behavior. For this reason, I create health and wellbeing programs that are realistic, flexible, and compatible with your lifestyle.

Want to start? Contact me, through Audacious-Aging.NYC®, to learn more, or work with me.

Get informed of my blog posts and important activities 

(I promise not to overwhelm you with emails)

A Simple Way to Help You Live Longer

A Simple Way to Help You Live Longer

It’s really this simple: Research shows that people with a positive outlook on life live significantly longer. To begin with, a positive life view enhances the belief in our abilities, decreases perceived stress, and fosters healthful behaviors. Further, positive emotions broaden our sense of possibilities. On the other hand, negative emotions do the opposite. (SurvivalAdvantage)

A key point, when facing a health crisis, actively cultivating positive emotions is indisputably linked to health benefits. As examples, the outcomes include lower blood pressure, less heart disease, and better weight control.

 

What Will Help

All things considered, you probably know what makes you feel good. Maybe it’s playing the guitar. Maybe it’s baking an apple pie, or ballroom dancing.

In fact, researchers noticed that happy people tend to cultivate new skills, which lead to feeling successful. Significantly, this results in more happiness, and the process repeats itself.

 

2 Activities to Increase Positive Thinking

Writing. First, write about a positive experience you had. Additionally, spend 20 minutes writing about this experience. Finally, repeat this writing activity for three consecutive days, Surprisingly, this research project resulted in amazing results after three months. In short, writing about positive experiences lead to better moods, fewer visits to the health center, and less illness. (HealthBenefitsWriting) 

Playing. In the same fashion, schedule time to play into your life. It’s important to realize that time Is not fixed. As a matter of fact, what I know is that there’s always time to do the stuff we think is important.

 

Where to Go from Here

It’s important to realize that positive thinking isn’t only a fluffy, feel-good expression. In fact, moments of happiness are critical for your healthy mind and body. In other words, adding positive emotions into your life — whether through writing or playing catch, can shape your future.

 

An Easy Tip to Increase Positivity

 

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Health & Wellness Coach/Personal Trainer

My name is Jacqueline Gikow. Every week I publish an article about health (getting active and fit), or wellness (enriching your life).

As a certified health and wellness coach, I believe in your ability to challenge your current behavior. In fact, I am focused on supporting your strengths and goals to live your best life.

Want to start? Contact me, through Audacious-Aging.NYC®, to learn more, or work with me.

 

Get informed of my blog posts and important activities 

(I promise not to overwhelm you with emails)

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