Tag Archives: Steps

4 Steps to a Successful Beach Workout

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Sure, you hit the beach to relax. But you don’t have to spend the entire trip in a lounge chair: In fact, you can burn more calories in less time if you exercise on sand, according to a study recently published in the Journal of Strength Conditioning and Resistance.

Researchers found that your heart beats about 1.1 times faster when you work out on the sand—yet it doesn’t cause any more muscle damage or inflammation than easier workouts performed on grass. It makes sense: On sand, your feet sink into the surface instead of propelling off it. So your whole body works harder to accomplish the same movements you’d breeze through on solid ground. Sand is also easier on your bones and muscles since it absorbs about two-thirds of the impact, says study author Martyn Binnie, a PhD student at the Western Australian Institute of Sport in Australia.

Translation: You burn almost twice as many calories as you’d torch by doing the same workout at a gym—and you don’t suffer any more for it the next day, he says.

Ready to take your sweat sessions to the beach? Most workouts translate well to the sand, says Binnie—especially those that incorporate jumping (sand makes a good cushion!). Check out these tips from Chris Clark, certified beach boot camp trainer and co-founder of Tiger Athletics, a fitness studio based in Plymouth, Minnesota.

Lace up
As tempted as you might be to put your toes in the sand, you need sturdy running shoes to ease foot fatigue and protect your soles from anything sharp that may be on the ground. This isn’t the place for a minimalist sneaker.

Prevent sand-burn
Sand in your socks and sneakers may be unavoidable, but it doesn’t have to be uncomfortable. Clark smears petroleum jelly directly onto his feet and—get this—over his socks to prevent the friction that causes blisters. It won’t ruin your sneakers—it actually protects the soles from wear and tear, he says.

Shield your skin
Apply water-resistant sunscreen right before your workout to protect against sun damage. Then reapply it afterward since you may have sweated a lot of it off (and it’s a good idea to lather up every 40 to 80 minutes, anyway).

Soothe muscles with a post-workout dip
Cold water soothes your muscles and boosts recovery—an added advantage of training at the beach, says Binnie. Stretch, then jump into the water after your workout for maximum benefits.

photo: iStockphoto/Thinkstock

More from WH:
The Best Outdoor Workouts
5 Exercises to Try At The Beach
7 Reasons to Take Your Workout Outside

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6 Steps to Avoid a Hangover

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‘Tis the season for holiday festivities — and for calling off work when drinking gets a bit out of hand. A new survey from Caron Treatment Centers, a facility for drug and alcohol addiction, found that 64 percent of Americans have called in sick because of a hangover after a holiday party, or know someone who has.

The survey, conducted by Harris Interactive on behalf of Caron, asked more than 2,000 adults aged 21 and over about the behavior they exhibited and observed after attending a holiday party. In addition to 64 percent calling off work, 61 percent of those surveyed also said they had come into work late or left work early the next day, or knew someone who had. While toughing out a hangover at work, 46 percent had trouble completing their day-to-day tasks.

Productivity is a concern, as your boss may take notice if you’re consistently falling behind. “The biggest takeaway is that, especially when we’re facing a fiscal cliff and dealing with a dangerous economic atmosphere, people shouldn’t take this sort of risk with their livelihoods,” says clinical psychologist Harris Stratyner, Ph.D., Vice President of New York Clinical Regional Services at Caron Treatment Centers.

The good news is that it’s possible to enjoy a drink (or two) without putting your career (or your next-day happiness) at risk. Just make sure to follow these tips to minimize any damage:

Don’t Make It a Competition
Don’t try to keep up with the guys. Female body composition has a higher fat-to-water ratio than men, so women get inebriated quicker.

Set Limits Beforehand
Before you go out, tell yourself that you’re stopping at two. This way you’ve made a decision while sober that you’re more likely to stick to later, when your judgment is a bit more impaired. A suggestion: “A good rule of thumb is to never have more than two drinks,” Stratyner says. And that means two of any kind of alcohol, whether it’s a glass of wine or a shot of vodka.

Drink Clear
The kind of alcohol you drink matters. Stick to clear liquids, rather than dark ones. That’s because clear liquors, like rum, vodka and gin, have fewer congeners, a fermentation byproduct. Congener-rich drinks like brandy, cognac, whiskey, and tequila are more likely to make you feel ill the day after. Also, avoid sugary drinks and carbonated beverages, like fruity cocktails or champagne, which are absorbed in the bloodstream faster and will get you intoxicated in a hurry.

Keep Eating
The adage still holds true: never eat on an empty stomach. Dr. Stratyner always recommends, “eating both before you drink and while you’re drinking” to avoid repercussions. Your best bet? Nosh on some asparagus before the party, or order some at dinner to have with your wine. Research from Korea found that extracts taken from asparagus leaves and shoots increased the amount of an enzyme used to break down alcohol.

Alternate Sips
Instead of drinking exclusively alcohol at parties, alternate virgin beverages to slow yourself down. Water is best for cleansing your body, so aim to consume at least 8 ounces of water for every alcoholic drink. Also, switching back and forth between alcohol and water slows down your rate of consumption, which helps in keeping you from getting too drunk, too fast.

Keep Chugging in the Morning
If you go too far, the next-morning miracle cure is the same as the night-of preventative measure. Many of the major symptoms of hangover have to do with being totally dehydrated. And the best way to fix that? “One word: water,” says Stratyner. “Drink clear water, as much as you possibly can. It will help flush the alcohol out of the system.”

Additional reporting from Leah Zerbe, Rodale.com

photo: Hemera Technologies/Photos.com/Thinkstock

More from WH:
The Best Yoga Post for Hangovers
The Dangers of Drinking Too Much
When Addiction Becomes a Serious Illness

 


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7 Steps to a Healthier Attitude

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If you’re only thankful around turkey and pumpkin pie, you may want to start counting your blessings. People who feel the most grateful are also the healthiest, according to a recent article published in the journal Personality and Individual Differences.

Researchers at the University of Illinois at Urbana-Champaign looked at a diverse sample of 962 Swiss adults ranging in age from 19 to 84 years old. Through a series of questionnaires, they found that gratitude was significantly related to physical health, even when controlling for age and other personality traits.

It may seem like a big jump from “thank you” to staying fit, but the researchers actually found three links that explain the relationship: Psychological health, healthy activities, and a willingness to seek help for medical concerns. “We know that if you’re psychologically healthy that has an effect on the physical,” says Patrick Hill, Ph.D., postdoctoral research associate of psychology at the University of Illinois at Urbana-Champaign and coauthor of the study. “And the other links came from the idea that dispositional traits influence our behavior.”

Ultimately, you’re more likely to stick to your health goals when you’re feeling positive (since stress makes most people want to snuggle up to a bag of Doritos). “If you feel like every day is a blessing, you’ll want to live a healthier lifestyle more than someone who isn’t thankful for anything,” says Hill.

And if being appreciative can help you stay in shape during the season of holiday parties and starchy hors d’oeuvres, it’s time to get grateful, stat. Here are a few ways to foster your positive outlook:

Leave yourself notes. Research shows that writing what you’re thankful for can increase feelings of gratitude, says Jo-Ann Tsang, Ph.D., associate professor of psychology at Baylor University. Force yourself to jot down a few positive statements and stick them on your mirror. This way, you’re both actively thinking positive and passively being reminded to keep it up.

Give back. “Volunteering is proven to boost your mood, and it’s highly likely to increase your own gratitude,” says Tsang. If you don’t believe us, try helping out an animal shelter without feeling warm and fuzzy when you leave. Check out volunteermatch.org to find an opportunity that fits with your schedule and interests.

Think small. When we imagine being thankful, our minds usually go to big picture things like family and finances. But focusing on little stuff is just as crucial. Let yourself get excited when you’re having a crazy-good hair day or when your boyfriend cooks you dinner. “Those are the things that will still be there even if you lose your job tomorrow,” says Tsang.

Stock up on stationary. Whether you received a gift or your mentor met you for coffee, follow it up with a hand-written note, says Tsang. Sure, it makes you look good, but it also ensures that you act on your gratitude, which can make it a habit.

Step back from social media. The recent epidemic of Facebook friends posting what they’re thankful for may inspire you—or it could make you feel like you pale in comparison to their blessings. “If it’s bringing you down, take a break,” says Tsang. It may be easier to focus on your own appreciation when it doesn’t look like a competition.

Ditch the guilt. We often downplay how grateful we are when we know others aren’t as fortunate. “We think, how can I be thankful for this new purse when some people don’t even have food to eat?” says Tsang. Don’t get stuck in this trap. Remind yourself that you have a reason to be appreciative, and allow yourself to feel it. “You can be grateful and it doesn’t have to take away from another person’s situation,” says Tsang.

Fake it. If you really can’t boost feelings of gratitude on your own, skip to focusing on what you can control—like going to the gym twice a week. Sometimes you need a kick-start, so it’s OK to come at this from another direction, says Hill. “If you go out and exercise, you’ll be more grateful for your health,” he says. And that feeling will motivate you to stick with it.

photo: George Doyle/Stockbyte/Thinkstock

More from WH:
Count Your Blessings for Better Sleep
Easy Ways to Boost Your Happiness
Conquer Stress with This Yoga Routine

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4 Steps to Make More Money Than Your Coworkers

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Got the cubicle blues and don’t know why? Your coworker’s paycheck might be to blame.

A new study out of Madrid found that the key to happiness at work isn’t in how much you are paid, but how much you are paid relative to your peers. So basically: Make less than your coworkers, “have a sad” in the office restroom on a regular basis.

To make matters worse, when workers discover income disparities, studies show they tend to work harder. “[This is] due to the idea that if those around me earn more than I do, it might indicate that if I work hard I will end up earning as much as they do,” says Eduardo Pérez Asenjo, study author and professor of economics at UC3M in Madrid. Ultimately, this strategy will likely just result in even greater feelings of resentment that you’re underpaid… and also overworked.

The good news is that there are strategies you can take if your goal is to earn more money.

Here’s how to ask for a raise and hear ‘yes’ in four simple steps.

1. Pick a number—but not just any number
Asking too high makes you look insane, asking too low means you’re missing out on potential income. The key is figuring out what the sweet spot is. “Too many people ask for raises based on what they’d like to earn or a general gut feeling that they should be making more,” says Alison Green, author of the popular Ask a Manager blog. “Do some research on industry norms for your particular work in your geographic area and see where your salary falls relative to those markers.”

Tip: Don’t use salary websites as a reference. Green says that the most reliable method is to ask other people in your field for their opinion. That said, most people tend to squirm when asked about their salary directly. “But you can bounce figures off them and see how they respond,” she says. “Do they think the number you mention is about right, or does it seem too high or too low to them?” Base your ask off your intel.

2. Wait for the ideal time
Make sure you’ve put in a significant amount of time (at least a year) and have a sustained track record of accomplishment before you try to climb the monetary ladder. And don’t become a repeat raise demander! If you just earned a raise 3 months ago, don’t come knocking too soon. “In most companies, you won’t get your first raise until you’ve been there for at least a year, and you usually won’t get a raise more than once a year after that,” Green says.

Also, Green adds, it’s important to think big picture. “It helps if the company is in decent financial straits; when employers are going through a rough financial time, they’re looking for places to cut costs, not add them, so you want to be sensitive to that,” she says.

3. Sell yourself
Don’t just tell your boss why you deserve a raise—show her. “A raise is an acknowledgement that you’re now contributing at a significantly higher level than when your salary was last set,” Green says. “So think about what achievements you had in the last year and why your work truly is worth more to your employer now than it was when your salary was last set.” Hard facts trump emotions every time. Possible accomplishments to mention: compliments from customers, increased revenue by X dollars, or evidence that you handle twice the caseload of your original responsibilities.

4. Never give up
Don’t take your boss’s “no” as a devastating rejection and plan to burn down the building Office Space style. “If your boss turns down your request, ask what you would need to accomplish to earn a raise in the future” Green says. “A good manager will be able to show you what a path to a salary increase would look like.”

photo: iStockphoto/Thinkstock

More from WH:
Stop Wasting Money
How to Negotiate a Raise or a Discount
Problem With Your Coworker? This Will Help

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