New Year, New You: Taking off the years



Taking off the years
It is never too early or too late to start a healthy eating and exercise program. You will not actually take years off the clock, but you just may add a few to your lifespan.
David Haley, fitness services director for Sky Fitness and Wellbeing, shares these five tips to help bring about a successful change that will last a lifetime.

Commit, commit, commit. Don’t play the game of “I will get to it tomorrow” or “Let me lose weight before I start a serious workout program.”

Accountability Record your information on a regular basis to chart consistency and progress. If necessary, make the small investment to become accountable to someone (a personal trainer, workout partner or spouse).

Don’t jump in feet first. Plan the process as much as you can. This will help hold you accountable.

Don’t go cold turkey. The everything-in-moderation approach is more successful in the long run and helps you to avoid feelings of deprivation. You can have your favorite chips — just don’t eat the whole bag.

Assessment Know where you currently are in relation to fitness and posture assessments. This way, you have another method to track your progress for accountability.

Still need motivation to get fit?
Perhaps you should try a new workout. Kristi Bush, Tulsa YWCA health and wellness director, recommends CrossFit, a relatively new concept for Oklahomans. Simply put, it is a boot-camp-style workout that involves using mostly body weight exercises (think push-ups, lunges and squats) and core strengthening exercises. The exercises are taught by a CrossFit-certified instructor and done in a rotation (about as many sets as you can do in a certain amount of time) with the goal being to increase the amount of sets you do each time. 


CrossFit is a motivating way to get in optimum shape because it’s easy to mark your progress along the way. And if you have not tried Pilates, guess what?

“It works,” Bush says.

And by the way, gentlemen: Pilates is not just for women. If you have been looking for something to help you with those love handles once and for all, Bush says Pilates is a must.

If you have a workout you enjoy but sometimes have a hard time committing, you might be motivated by exercising with like-minded people.

“I run with two girlfriends on Wednesdays and Fridays,” Bush says. “And I don’t miss. I don’t want them talking about me. Plus, it would be rude to keep them waiting. But, more than anything, I don’t stand them up because I would miss the talks, laughter and fun we have while running.”

If you don’t have any “like-minded” friends, join a running or walking club.

If you determine a personal trainer is best for your needs, Jeanne Douthit, a certified personal trainer, medical exercise specialist and private trainer with Exerbotics Premier Fitness Studios, offers these tips for selecting the right match.

1. Find a trainer who has been certified by a nationally accredited agency such as the National Academy of Sports Medicine (NASM), the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA). There are many training certifications with mediocre standards. These certifications are the top of the industry and to earn them requires a strong scientific and practical knowledge. They also require continuing education to maintain.

2. Find a trainer who addresses every aspect of training: assessment, goal setting, flexibility, strength, cardiovascular training and even stress management. He or she will help provide you with skills to take ownership of your health.

3. Find a trainer who assesses your medical history, tests muscular imbalances and individualizes your training program. Imbalances, or even a “cookie cutter” program designed for a bodybuilder or elite athlete, can lead to injury. This equates to short- versus long-term success, and eventually you are a step back from where you started.

4. Find a trainer who gives you what you need. Is your trainer equipped to help you reach your goals? Does your trainer have a specialty, and is it the specialty you need? Some trainers specialize in post-rehab/medical exercise, Pilates, weight management, sports conditioning, golf fitness or posture. Find a trainer who suits your needs.

No matter what your current habits, Janette Baker, on-staff nutritionist for D’Novo Lean Gourmet, recommends the following tips to stay true to your diet this year.

Eat your fruits and vegetables. Healthy diets rich in fruits and vegetables may reduce the risk of diabetes, heart disease and some cancers, according to the Centers for Disease Control and Prevention.

“Not only are they naturally low in fat and calories; they also make you feel fuller longer while providing your body with essential vitamins and minerals — key factors to overall health and well being,” Baker says.

Stay well hydrated. Feeling fatigued? Staying well hydrated is important for many reasons, especially energy. Try to drink eight 8-ounce glasses of water every day. Be sure to add more water as your activity level increases. Getting in the habit of drinking more fluids may take time, so increase your levels gradually and soon you’ll easily consume what you need. You can add water-based fruits as well. Did you know that one medium-sized apple contains about a half cup of water?

Spice it up. Salt and pepper aren’t your only choices when it comes to spices. Ground spices are a great source of flavor as well as antioxidants. Did you know that half a teaspoon of cinnamon has as many antioxidants as half a cup of strawberries? Keep in mind that when using fresh herbs, add them at the end of cooking and use more than you would for dried since fresh herbs aren’t as strong.

Control your portions. You can still have that extra indulgence on occasion, as long as your portions are under control and you are physically active on most days of the week. By simply cutting out 100 extra calories a day, you could lose about 10 pounds in one year. And up to 20 pounds if you burn another 100 calories with daily exercise. If portion control is still a problem, consider a meal-delivery service that pre-measures your meals, such as D’Novo Lean Gourmet. You’ll get breakfast, lunch, dinner and a snack delivered to your home or office daily — all under 1,500 total calories. Or drop in the restaurant, where everything on the menu (even desserts) has less than 500 calories.


Edit ModuleShow Tags Edit Module

Add your comment:

 

Get the best in arts, entertainment and more straight to your inbox.

Join our email list

Edit ModuleShow Tags

August 2019

Featuring more than seventy works by French and European masters such as Degas, Manet, Monet, Rousseau and Van Gogh, this exhibition celebrates Mr. and Mrs. Paul Mellon’s extraordinary gift...

Cost: $15

Where:
Oklahoma City Museum of Art
415 Couch Drive
Oklahoma City, OK  73102
View map »


Telephone: (405) 236-3100
Website »

More information

Oh, Tulsa is a Living Arts biennial that celebrates visual, performance, literary, sound, video, and installation art for the Tulsa community. Eligible work includes: Tulsa residents, artists who...

Cost: Free

Where:
Living Arts of Tulsa
307 East M. B. Brady St.
Tulsa, OK  74120
View map »


Telephone: 918-585-1234
Website »

More information

Senior Star Round-Up - August 18 - Cain's Ballroom - 2 to 5 p.m. The annual Senior Star Round-Up is Sunday, August 18, at the Cain's Ballroom, 423 N. Main Street in Tulsa. This popular...

Cost: $10

Where:
Cain's Ballroom
423 N. Main St.
Tulsa, OK
View map »


Sponsor: Senior Star Living
Telephone: (918) 664-9000
Contact Name: Emily Fox

More information

BROKEN ARROW COMMUNITY PLAYHOUSE Presents “The Wizard of Oz” (R.S.C.1987) By L. Frank Baum With Music and Lyrics by Harold Arlen and E. Y. Harburg Background Music by...

Cost: $22-$25

Where:
Broken Arrow Community Playhouse
1800 S Main St
Broken Arrow, OK  Broken Arrow
View map »


Sponsor: Broken Arrow Community Playhouse
Telephone: 918-258-0077
Contact Name: 74012
Website »

More information

Help DVIS and the Tulsa Drillers knock out violence! We are in our 16th year of raising funds for survivors of domestic violence and sexual assault. Join us by pledging per home run or making a...

Cost: $1+

Where:
Tulsa, OK


Sponsor: DVIS
Telephone: 918-508-2709
Contact Name: Jenée Day
Website »

More information

Show More...
Show Less...

Featuring more than seventy works by French and European masters such as Degas, Manet, Monet, Rousseau and Van Gogh, this exhibition celebrates Mr. and Mrs. Paul Mellon’s extraordinary gift...

Cost: $15

Where:
Oklahoma City Museum of Art
415 Couch Drive
Oklahoma City, OK  73102
View map »


Telephone: (405) 236-3100
Website »

More information

Oh, Tulsa is a Living Arts biennial that celebrates visual, performance, literary, sound, video, and installation art for the Tulsa community. Eligible work includes: Tulsa residents, artists who...

Cost: Free

Where:
Living Arts of Tulsa
307 East M. B. Brady St.
Tulsa, OK  74120
View map »


Telephone: 918-585-1234
Website »

More information

Help DVIS and the Tulsa Drillers knock out violence! We are in our 16th year of raising funds for survivors of domestic violence and sexual assault. Join us by pledging per home run or making a...

Cost: $1+

Where:
Tulsa, OK


Sponsor: DVIS
Telephone: 918-508-2709
Contact Name: Jenée Day
Website »

More information

Show More...
Show Less...

Featuring more than seventy works by French and European masters such as Degas, Manet, Monet, Rousseau and Van Gogh, this exhibition celebrates Mr. and Mrs. Paul Mellon’s extraordinary gift...

Cost: $15

Where:
Oklahoma City Museum of Art
415 Couch Drive
Oklahoma City, OK  73102
View map »


Telephone: (405) 236-3100
Website »

More information

Oh, Tulsa is a Living Arts biennial that celebrates visual, performance, literary, sound, video, and installation art for the Tulsa community. Eligible work includes: Tulsa residents, artists who...

Cost: Free

Where:
Living Arts of Tulsa
307 East M. B. Brady St.
Tulsa, OK  74120
View map »


Telephone: 918-585-1234
Website »

More information

Help DVIS and the Tulsa Drillers knock out violence! We are in our 16th year of raising funds for survivors of domestic violence and sexual assault. Join us by pledging per home run or making a...

Cost: $1+

Where:
Tulsa, OK


Sponsor: DVIS
Telephone: 918-508-2709
Contact Name: Jenée Day
Website »

More information

Show More...
Show Less...

You're invited to our new store Grand Opening Celebration in Broken Arrow, August 21st for an all day event! As you know, this year marks our 30 year anniversary of serving business minded...

Cost: Free

Where:
Stow's Office Furniture
3604 S Elm Place
Broken Arrow, OK  74011
View map »

More information

Featuring more than seventy works by French and European masters such as Degas, Manet, Monet, Rousseau and Van Gogh, this exhibition celebrates Mr. and Mrs. Paul Mellon’s extraordinary gift...

Cost: $15

Where:
Oklahoma City Museum of Art
415 Couch Drive
Oklahoma City, OK  73102
View map »


Telephone: (405) 236-3100
Website »

More information

Oh, Tulsa is a Living Arts biennial that celebrates visual, performance, literary, sound, video, and installation art for the Tulsa community. Eligible work includes: Tulsa residents, artists who...

Cost: Free

Where:
Living Arts of Tulsa
307 East M. B. Brady St.
Tulsa, OK  74120
View map »


Telephone: 918-585-1234
Website »

More information

Help DVIS and the Tulsa Drillers knock out violence! We are in our 16th year of raising funds for survivors of domestic violence and sexual assault. Join us by pledging per home run or making a...

Cost: $1+

Where:
Tulsa, OK


Sponsor: DVIS
Telephone: 918-508-2709
Contact Name: Jenée Day
Website »

More information

Show More...
Show Less...

Featuring more than seventy works by French and European masters such as Degas, Manet, Monet, Rousseau and Van Gogh, this exhibition celebrates Mr. and Mrs. Paul Mellon’s extraordinary gift...

Cost: $15

Where:
Oklahoma City Museum of Art
415 Couch Drive
Oklahoma City, OK  73102
View map »


Telephone: (405) 236-3100
Website »

More information

Oh, Tulsa is a Living Arts biennial that celebrates visual, performance, literary, sound, video, and installation art for the Tulsa community. Eligible work includes: Tulsa residents, artists who...

Cost: Free

Where:
Living Arts of Tulsa
307 East M. B. Brady St.
Tulsa, OK  74120
View map »


Telephone: 918-585-1234
Website »

More information

Help DVIS and the Tulsa Drillers knock out violence! We are in our 16th year of raising funds for survivors of domestic violence and sexual assault. Join us by pledging per home run or making a...

Cost: $1+

Where:
Tulsa, OK


Sponsor: DVIS
Telephone: 918-508-2709
Contact Name: Jenée Day
Website »

More information

Show More...
Show Less...

Sign up now for the Tulsa Area United Way's 9th Annual Golf Scramble – a local tradition that pairs an enjoyable morning of golf with helping your community.

Cost: $400 per team

Where:
LaFortune Park Golf Course
5501 S Yale Avenue
Tulsa, OK  74135
View map »

More information

Featuring more than seventy works by French and European masters such as Degas, Manet, Monet, Rousseau and Van Gogh, this exhibition celebrates Mr. and Mrs. Paul Mellon’s extraordinary gift...

Cost: $15

Where:
Oklahoma City Museum of Art
415 Couch Drive
Oklahoma City, OK  73102
View map »


Telephone: (405) 236-3100
Website »

More information

Oh, Tulsa is a Living Arts biennial that celebrates visual, performance, literary, sound, video, and installation art for the Tulsa community. Eligible work includes: Tulsa residents, artists who...

Cost: Free

Where:
Living Arts of Tulsa
307 East M. B. Brady St.
Tulsa, OK  74120
View map »


Telephone: 918-585-1234
Website »

More information

  The biggest sporting event in history for Broken Arrow is set to happen on Friday, August 23rd. The event will take place outside in Downtown Broken Arrow near the intersection of...

Cost: $52.00

Where:
Downtown Broken Arrow
The intersection of Commercial and Main streets
Broken Arrow, OK
View map »


Website »

More information

Help DVIS and the Tulsa Drillers knock out violence! We are in our 16th year of raising funds for survivors of domestic violence and sexual assault. Join us by pledging per home run or making a...

Cost: $1+

Where:
Tulsa, OK


Sponsor: DVIS
Telephone: 918-508-2709
Contact Name: Jenée Day
Website »

More information

Show More...
Show Less...

Wings, Wheels & Wishes is a fly-in, car and bike show benefitting the Make-A-Wish Foundation of Oklahoma in loving memory of Collinsville Wish Kid, Bill Campbell. Our event features vintage...

Cost: Free to the public

Where:
Airman Acres Airport
12600 N. 73rd E. Ave.
Collinsville, OK  74021
View map »


Telephone: 918-510-3423
Contact Name: Cindi Conner
Website »

More information

  Our 17th Annual CimTel Classic 5K is August 24, 2019! The registration begins at 6:30am and the race begins at 8am at Cleveland High School 600 N Gilbert Cleveland, OK. The entry fee is $25 for...

Cost: 25.00

Where:
Cleveland High School
600 N Gilbert
Cleveland, OK  74020
View map »


Sponsor: CimTel
Contact Name: Allee Pearson
Website »

More information

Featuring more than seventy works by French and European masters such as Degas, Manet, Monet, Rousseau and Van Gogh, this exhibition celebrates Mr. and Mrs. Paul Mellon’s extraordinary gift...

Cost: $15

Where:
Oklahoma City Museum of Art
415 Couch Drive
Oklahoma City, OK  73102
View map »


Telephone: (405) 236-3100
Website »

More information

Maker Faire Tulsa is an award-winning, family-friendly event celebrating technology, education, science, arts, crafts, engineering, food, sustainability, and making of all kinds. The 7th...

Cost: Free

Where:
Central Park Hall at Expo Square
1701 S Sandusky Ave
Tulsa, OK  74112
View map »


Sponsor: Fab Lab Tulsa
Telephone: 918-779-6025
Contact Name: Nathan Pritchett
Website »

More information

Maker Faire Tulsa is an award-winning, family-friendly event celebrating technology, education, science, arts, crafts, engineering, food, sustainability, and making of all kinds. In 2019, Fab Lab...

Cost: FREE

Where:
Central Park Hall @ Expo Square
4145 East 21st Street
Tulsa, OK  74114
View map »

More information

Bobby O’s Slices + Pies, located in the Meadow Gold District along Route 66, will host a day of meal deals, merchandise giveaways, and kids activities for their Back-to-School Bash. The...

Cost: Free

Where:
Bobby O's
1502 E. 11th St.
Tulsa, OK  74120
View map »


Sponsor: Bobby O's
Telephone: 918-586-2455
Website »

More information

Oh, Tulsa is a Living Arts biennial that celebrates visual, performance, literary, sound, video, and installation art for the Tulsa community. Eligible work includes: Tulsa residents, artists who...

Cost: Free

Where:
Living Arts of Tulsa
307 East M. B. Brady St.
Tulsa, OK  74120
View map »


Telephone: 918-585-1234
Website »

More information

America’s LARGEST interactive comedy murder mystery dinner show is now playing at the Hilton Garden Inn Tulsa Broken Arrow! At The Dinner Detective, you’ll tackle a challenging crime while you...

Cost: 59.95

Where:
Hilton Garden Inn Tulsa- Broken Arrow
420 W Albany St.
Broken Arrow, OK  74012
View map »


Telephone: 866-496-0535
Contact Name: The Dinner Detective
Website »

More information

DIVAS JUMP THE POND - THE BRITISH INVASION!! DIVAS 4 H.O.P.E. features live music from Tulsa’s diverse local artists along with cocktails, dinner, and one-of-a-kind live and silent auction...

Cost: $15,000 - $250

Where:
Assembly Hall - Cox Business Center
100 Civic Center
Tulsa, OK  74103
View map »


Sponsor: Health Outreach Prevention Education, Inc.
Telephone: 918-688-5022
Contact Name: Kathy L Williams
Website »

More information

Help DVIS and the Tulsa Drillers knock out violence! We are in our 16th year of raising funds for survivors of domestic violence and sexual assault. Join us by pledging per home run or making a...

Cost: $1+

Where:
Tulsa, OK


Sponsor: DVIS
Telephone: 918-508-2709
Contact Name: Jenée Day
Website »

More information

Show More...
Show Less...
Edit ModuleEdit ModuleShow Tags
Edit ModuleShow Tags

What's New


3.02: Getting Schooled — Dr. Deborah Gist

A conversation with Dr. Deborah Gist, superintendent of Tulsa Public Schools, about the new school year and managing one of the state's largest public school districts with low funding.

Comments

Oklahoma's Best-Sellers: Aug. 18

Based on total number of book sales at Magic City Books, Best of Books in Edmond, Brace Books and More in Ponca City, and Full Circle Bookstore in Oklahoma City.

Comments

How do you create affordable housing for all Tulsans?

Q&A with Becky Gligo, City of Tulsa's first housing policy director

Comments

Video: Onifade's Cookie Co.

Comments: 1

3:01: Higher Education - Dr. Leigh Goodson

Dr. Leigh Goodson, president and CEO of Tulsa Community College, on TCC's 50th anniversary, the Tulsa Achieves program and the importance of going to college in 2019.

Comments