The days are longer and warmer, and you know what that means!

Summer is right around the corner, and so is bathing suit season!

If you are like most people who have added on a couple of extra pounds over the winter, the advent of spring has made weight loss a priority.

Losing weight is never easy, but it is easier with some planning and discipline.

The most successful weight loss programs are those that combine both diet and behavior modifications.

There’s no doubt about it. The amount you eat has a direct bearing on how much you weigh. If you want to lose weight, the first thing you should do is look at your diet.

Your diet should consist mainly of fruits, vegetables, lean proteins, and grains.

While calories are important, most everyone can lose weight simply by cutting out foods that are high in sugar, processed foods, and white foods.

For example, substitute whole grain bread for white bread, or brown rice for white rice. Instead of having a bagel and cream cheese for breakfast, try a cheese omelet with a side of fresh fruit.

Next, get moving!

Try to get at least 30 minutes of heart-pumping exercise a day, and do some sort of weight-bearing exercise three times per week.

Having trouble sticking to your exercise plan? Remember to prioritize and plan your exercise just like you would anything else on your schedule, and don’t reschedule unless there’s an emergency.

You’ll be much more likely to stick with your exercise plan if you like what you’re doing, so make sure you choose something you truly enjoy.

Losing weight is certainly challenging. If you would like to lose weight, but aren’t quite sure where to begin, make an appointment to see us.

We can help you develop a diet and exercise plan that works for you, and help you take the first step forward on the path to optimal health.

When you think of gardening, you most likely think of quietly digging in the dirt and peacefully communing with nature.

Would you believe that gardening accidents are the result of numerous visits to emergency rooms throughout the United States every year?

You can ensure that your gardening experience is a safe, productive one by following a few simple rules:

Wear the right clothing.

You’ll be exposing yourself to gardening chemicals, equipment, sun, and insects.

Always wear gloves to protect your hands from cuts and lacerations, and protect yourself from insects and the sun by wearing long-sleeved shirts and pants.

Lower your risk for sunburn and skin cancer by slathering on a protective coating of sunblock. \

Finally, protect your eyes with goggles when using equipment.

Beware of the heat.

Many garden-related accidents are the result of exposure to excessive heat.

Be sure to drink plenty of water, and reduce or eliminate your intake of alcohol or sugary beverages.

Be sure to seek out the shade regularly for breaks.

Finally, if you feel dizzy, nauseous, or confused, or experience breathlessness or rapid heartbeat, remove yourself from the sun immediately and seek medical attention.

Know your limits.

Gardening is exercise!

To that end, start out gradually and build your stamina every day.

If you feel fatigued or your muscles are tired, call it a day.

Get regular massage.

A lot of exercise can cause tightening of the hip muscles, but gardeners are particularly susceptible because of the positions that gardening requires.

Coming to see us on a regular basis will ensure that your muscles are flexible and funcionting at an optimal level.

And that means lots more gardening for you!

If you are exiting winter a little heavier than you entered it, welcome to the club!

There are many things that contribute to winter weight gain: holiday parties, shorter and darker days, less time spent outdoors, and hectic schedules.

Chances are, as you shed your winter clothes you’ll also want to shed some winter pounds.

Just about anyone can walk off excess weight.

Walking is easy, doesn’t require any skill or special equipment, and can be done just about anywhere!

Here’s what you need to do to get your walking program underway:

See your doctor.

Before you begin any exercise program, make sure that your doctor assesses your health and approves the activity.

Buy a good pair of walking shoes.

There are shoes made specifically for walking.

Try shoes on before buying, and make sure they fit well and are comfortable.

If your shoes aren’t comfy, you won’t stick to your program!

Find a buddy to walk with.

When you work out with someone else, you are accountable to him or her as well as to yourself.

Chatting while you walk also makes the time go by more quickly.

Set some goals.

Walk for a specific time each day, or for a specific distance.

Give us a call to enjoy your massage therapy.

We can make sure that your body is in the best shape possible to take on its new walking routine, and also have the knowledge to counsel you on weight loss.