How A Smart Scale Can Help You Lose More Weight

Have you ever wondered how a smart scale can help you lose more weight or reach your fitness goals? There are many more interactive features to help you lose and maintain weight than you might think.

Weight loss scales have been around for many years, but some recent technological advances with smart scales have led to major advantages in the world of fitness and weight loss. If you ever thought about trying a smart scale but weren’t sure if it was right for you, this information can help show you the reasons why you might want to take the plunge and get one as soon as possible. Whether you are looking to lose weight, maintain weight loss or even gain weight, a body composition (smart) scale can help you reach those goals. There are many different components to a body composition scale that can benefit your weight loss or gain goals. Here are just a few of the benefits you can reap almost immediately from getting a smart scale.

Knowledge is Power

People who weigh themselves regularly are more likely to lose weight and keep it off for good. You might wonder why this is the case, but having an awareness of where you’re at in your goals each day can help you make better decisions throughout the day. Knowing your weight can help you push harder in your daily exercise, resist tempting foods and make better overall health choices. According to USA Today, weighing yourself every day can help aid in weight loss and decision making with little to none negative side effects. “In a two year study of 162 overweight and obese gym members, those asked to weigh themselves daily and chart the results were more likely to lose significant weight and then keep it off. Another study of 92 overweight adults found increased weight loss among those assigned to daily use of a digital scale that sent results to a website. The numbers were accessible to both users and counselors—who followed up with tips and encouragement. The daily weighers saw no increases in depression, binge eating or other signs of disordered eating”. When it comes to goal setting and awareness, knowledge truly means power to succeed in weight loss for good.

What is Body Composition and Why Does it Matter?

There are many different body composition statistics that smart scales measure other than just weight. The main information that the SureFiz smart scale measures are: body fat, water, protein, BMI, weight, muscle, bone density, basal metabolic rate. As you can see, these components are so much more than body weight. They provide a holistic experience to help you in not only general weight loss goals but also learning more about how everything within your body is a connective experience. Your protein counts and water levels (and other facets) all work together in weight loss and in overall weight management. Once you are able to analyze all of this information in one place, you can apply it to your weight loss plan and help reach your goals faster.

Connectivity to an App

One major benefit to body composition smart scales is the ability to sync all of your body composition information to one place in an easy to use app. In order to do this your scale will need either Bluetooth or wifi capability. With Bluetooth capability you need your phone near the scale anytime you weigh so that the phone can easily connect to the scale. It can become complicated if you forget and have your phone somewhere else in the house when you step on to weigh yourself. SureFiz scales are intuitively designed with wifi connectivity so that you can keep your phone anywhere in your home without worrying about a connection. With this benefit, users simply just have to “step up” on the scale and all the connectivity is done for them.

Interactivity to Keep You on Track

The benefits don’t just stop with an interactive wifi scale. Using the connected app can open up a whole new world of information all at your fingertips. The addition of goal setting, weight management tracking, accountability circles to connect you with friends plus the addition of free workout plans, diet tips, recipes, advice from fitness and weight loss professionals, makes the smart scale a WHOLE lot smarter. With so much information all over the Internet and social media, it can be incredibly refreshing to find it all in one place, in one simple app that connects to your scale. It’s no wonder that psychologists and doctors are finding that the use of a body composition smart scale increases the chances of lasting weight loss and maintenance as opposed to those who don’t regularly use a scale. One SureFiz user said that the only thing keeping her on track during the COVID-19 pandemic was stepping on the scale regularly. “All my friends were complaining of their weight gain but I said that stepping on the scale was the only thing keeping me from going off the rails and eating all the comfort food I could find. Even when I wanted to give up I could see my progress on the app and it kept me going on the hardest days”.

Results That Speak Volumes

It doesn’t take long for the results to show. When it comes to losing and maintaining weight loss, accountability is key. Whether you have a trainer to do regular weigh-ins and body measurements, a friend or spouse, or an interactive smart scale to help you on your journey. Your results will multiply quickly and last longer when you have the ability to track your composition, see your results laid out before you and see the goal in reach. On those tough days in your weight loss journey (because we all have them and it’s part of the process), you can simply access your data and see just how far you’ve come. This tool can help keep you motivated to stay on course and keep at it! Stay strong and continue to put the work in—the results will surely come! If you haven’t seized the opportunity to get one of these amazing weight loss tools, click here and get yours now! You too can begin to see your weight loss results happen right before your eyes!

Simple Yoga Stretches To Do Anywhere to Improve Flexibility

Yoga can be very effective at increasing blood flow and flexibility, while also improving your focus. Here are some favorite yoga poses anyone can master!

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

Yoga has exploded in the American fitness scene over the past 10-15 years as a relaxing option in holistic weight loss programs to build strength, core endurance and flexibility. But it has been around for many years and can be traced back to ancient India. According to Yoga Basics, “The development of yoga can be traced back to over 5,000 years ago, but some researchers think that yoga may be up to 10,000 years old old. Yoga’s long rich history can be divided into four main periods of innovation, practice and development”. Although ancient practice of yoga included a spiritual component including prayers and meditations, current Westernized yoga is mainly practiced for its health benefits in relation to weight loss, strength building and an emphasis on flexibility.

Medical Daily reports that “the popularity of yoga in the U.S. has increased throughout the decades, rising from 4 million in 2001 to 20 million in 2011. Since then, plenty of scientific studies have found that yoga comes with a flurry of health benefits: It reduces high blood pressure, depression, chronic pain, and anxiety. It also improves cardiac function, muscle strength, and circulation”. Yoga can also be a very beneficial component of your current diet and weight loss program. Increasing blood flow and core strength will support other areas of weight loss and help you feel stronger and more centered on your weight loss journey. If you can’t start practicing yoga in a class at your local gym, you don’t have to miss out on all the health and weight loss benefits that yoga offers! You don’t have to be an expert to practice yoga easily and safely at home. We have some ideas and tips to get you started, as well as some tried and true yoga poses that are sure to bring you the benefits to make your weight loss plan holistic and well rounded.

How To Practice Yoga At Home

Yoga is a very easy practice to do from home, once you have an idea of what poses to try and a general knowledge of flow. Yoga International offers 6 tips to help you start incorporating yoga into your weight loss program at home (or anywhere), and how to setup a good space to prepare yourself mentally to relax and focus:

Start with quiet

Yoga is all about internal focus and energy. If you begin by setting up a quiet space in your home without distractions, it will help you start practicing yoga in the right frame of mind.

Pick a direction

There are many different forms and styles of yoga. Choosing the style that best fits your lifestyle, workout or weight loss plan, time constraints and mentality will help you succeed at the practice of yoga while contributing to a holistic weight loss plan.

Set an intention

Be intentional with the poses you choose and how to do them. Setting an intention will help you use your time more constructively and wisely. Be aware of what your goals are and how yoga can fit into your current weight loss program to help you see the best overall results.

Choose poses you love

If you choose poses you enjoy doing, you will be much more likely to continue and less likely to give up. Enjoyment and focus go hand in hand while practicing yoga.

Pay attention in class

If you do take a class in a gym or even virtually, take mental notes when the instructor explains the poses so that you know the correct form and breathing techniques to ensure you can safely execute the poses when you are alone at home.

Move in all directions

Choose poses that incorporate all movement patterns-leaning side to side, back to back, a twist pose and turning upside down. This will help you get the maximum full body benefit in your personal yoga practice. It will also benefit you in your other weekly workouts, helping you feel stronger, healthy and more centered.

Simple Yoga Poses

We have included seven of our favorite simple yoga poses to give you some ideas to start practicing yoga at home. The list of amazing and beneficial yoga poses is endless, so this is simply a place to start. Be sure to practice all the poses intentionally with deep breathing and steady, slow movement. If you want to learn more about focused yoga practice, there are many online resources to help you choose a focus or direction. These moves are simple enough for beginners just starting their weight loss journey to avid runners looking to loosen their legs or those who have been practicing yoga for years. You should never feel pain or tightness during yoga, so if something hurts listen to your body and skip the exercise or find a modification that works for you.

Triangle Pose

Triangle pose is beneficial in many ways, some of the main benefits are strengthening multiple muscle groups, opening up the hips and reducing anxiety. Start in mountain pose (standing, face forward, at the front of your mat). Step one foot back 3-4 feet while twisting to the side, arms up and out in a T position. Make sure your toes of the front foot are pointed forward and the toes of your back foot are angled out (about 45 degrees). Make sure both legs are straight but knees not completely locked. Begin to hinge the hips as you lean forward, bringing your front arm forward and down towards the ground. The back arm begins to point up towards the ceiling. Hold the pose for a couple of breaths before returning back to mountain pose (standing) and repeat with the other side. (Open Fit)

Seated Twist

Twists are a great way to stretch the spine differently while also stretching the arms and relaxing the shoulders. There are many forms of seated twists, but this one is our favorite. It is formally known as Marichyasana C. Begin in staff pose, or sitting with both legs straight in front of you. Sit up straight and tall. Bend your right knee and place your foot firmly on the ground while keeping your left leg straight. Place your right arm down behind you for support and twist your body to bring your left elbow across the body until it rests on the outside of the right knee. Hold the pose for a couple of breaths. Bring the body back to center (staff pose) and repeat with the other side. If you have any spine issues or intense back pain, this would be an exercise to avoid or modify as it can impinge the discs of the lower spine in those who suffer with back issues. (Yoga Outlet)

Downward Dog

Downward dog is great for improving focus, stretching the spine and the backs of the legs. Begin this pose in tabletop position (or on all fours). Arms should be straight with hands directly under the shoulders and knees under the hips. From here you can push up into a plank position keeping the legs straight and spine in neutral alignment. Begin to push the body back and the butt up in the air, keeping in mind that your legs and back stay straight until you’ve formed an upside down V position with the body. It is okay if your heels don’t touch the ground at first, the most important thing to keep in mind is a straight back. Pause in the down position for 2 breaths. This pose may be challenging for those with high blood pressure or a tendency to get dizzy, so modify if needed. (Yoguonline)

Cobra Pose

Cobra is a great pose for opening up the chest and stretching the abdominals. Begin by lying on your belly face down (prone position). Keep the legs straight behind you with thighs resting on the ground and toes pointed. Bring your hands under your shoulders, palms on the ground and elbows bent. Begin to push your body up, keeping the shoulders down and back, and your gaze up towards the ceiling. Make sure your upper back doesn’t begin to round forward and stop before the point that your lower back begins to feel pinched or tight. Hold the pose for two long breaths before returning to the starting position. If this pose bothers your back, you can modify with bent arms and keep your arms bent with your forearms on the ground. (Yoga Journal)

Pigeon

Pigeon is a wonderful hip opener for anyone who is feeling tight hips as a result of hard workouts. Keeping hips flexible is so important for healthy weight loss and preventing injury. Begin in plank position or modified plank on your knees. Bring your right leg forward and bend the knee as your right foot crosses over the left side of your body. The right shin should be parallel to the ground. Keep your shoulders square towards the front of the room and hold the pose for two breaths. If you feel any tightness or pain, feel free to adjust the position or bend of your leg until you reach a comfortable position. Return to the starting position and repeat with the left leg. (Women’s Health Magazine)

Standing Forward Fold

Forward fold helps with focus, calming the mind and anxiety. It can also help with headaches and reduce stress. To begin, stand in mountain pose with hands at your sides. Bring your arms slightly forward and gently lean over, bending the back and keeping the knees soft. If your hamstrings (back of your thighs) are tight and you cannot bend very far, that’s okay. Rest your palms on your shins or thighs for support. Very flexible people can bring their palms to the ground or reach around to the back of your calves. Hold the pose for two breaths. If you have high blood pressure or feel dizzy, you can try to modify it by shortening the length of the bend and resting your hands on your thighs. (Yoga Outlet)

Child’s Pose

Child’s pose is a very simple, classic yoga pose that is great for stretching the back, centering the mind and relaxing the body. Begin by kneeling on the floor and start to bring your feet together while simultaneously bringing the knees out wider than the hips, so that your hips rest between the legs. Lean forward as far as you can, reaching your arms out on the floor in front of you and resting your head on the ground if comfortable. Hold for 2 or more breaths until you feel calmed and centered, then return to the starting position. You can modify this position by keeping your knees together and sitting over the feet, if the hip opener is too much on your hips to begin with.

Give these poses a try and see how you like them! Be sure to share with us in the comments section. Here at SureFiz we value holistic, healthy weight loss and yoga can certainly offer a relaxing component that will rejuvenate you, make you feel stronger and more flexible and offer you more overall success as you travel through your weight loss journey. For more tips and advice, be sure to click here to sign up for our FREE weight loss workout plans, recipes, and diet plans. We support you on this journey and will be there every step of the way to help you reach your weight loss and fitness goals!

Healthy Tips to Get Your Best Night Sleep

Do you struggle to fall asleep or stay asleep? Here are some tips to help you sleep better and wake up refreshed and ready to tackle your weight loss program

Healthy Tips to Get Your Best Night's Sleep

Getting a good night’s sleep is imperative to success during weight loss. But many people struggle with sleep issues. They can range from troubles falling asleep, staying asleep or even just restless sleep during the night. And some sleep health issues such as sleep apnea, snoring and insomnia can have dangerous long term side effects for those who suffer. Many people in the past year have also attributed Coronavirus pandemic stress and anxiety to causing sleep disturbances. If you have suffered for years or only recently begun to feel the strain from sleep issues, there are some healthy, natural options to help you get a better night’s sleep.

Why is Sleep so Important?

Sleep is vital to well being, especially when working towards healthy weight loss goals. According to the National Institute of Health, “getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development”.

During sleep, many functions in the body heal and repair, including muscles. This can aid in injury prevention, as well as giving you energy to tackle your next workout. The brain also rejuvenates during sleep which is vital to daily function–not just at work or school but also in making healthy choices in a daily diet plan. If you are not getting enough sleep, you are more likely to turn to unhealthy sugary food options to help energize and fuel your day. This will backfire though, as the initial boost from sugar will lead to an energy crash later, not to mention added sugar will impede any success in your goal to achieving weight loss. Experts recommend a range of sleep based on age. According to the CDC, adults need a range of 7-9 hours of sleep per night. Children between the ages of 1 and 5 need anywhere from 10-14 hours of sleep, between daily naps and nightly sleep. Older children and teens need a range of 8-12 hours per night. Regrettably, many people don’t accomplish these hourly sleep goals for a range of reasons, but they are so vital to keeping your body strong, refreshed and ready to tackle everything in your day-from work to your fitness program to your healthy diet plan. If you are one of many who struggle with a good night’s sleep, try some of these tips to help you fall asleep and stay asleep:

Keep a consistent sleep pattern

Our bodies function in circadian rhythms. Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle. [source: sleepfoundation.org] Going to bed and waking up at the same time each day will help keep your body in a consistent sleep pattern, making it easier to fall asleep at the same time each night and keeping your body’s rhythm in sync allowing you to also easily wake up in the morning.

Limit Napping

A short 15-20 minute power nap can help rejuvenate and energize you, but long drawn out afternoon naps can actually disturb your sleep-wake cycle and make it harder to fall asleep at night. If you feel the need to lay down and rest, be sure to set an alarm or timer so that you don’t fall into too deep of a sleep and remain napping for too long. It can also be helpful to keep naps earlier in the afternoon, versus later in the evening or close to your intended bedtime.

Don’t Drink Caffeine Late in the Day

While caffeine may be the go-to drink first thing in the morning for many, it can be hindering your ability to fall asleep at night if you consume it too close to bedtime. According to Healthline, “consuming caffeine up to 6 hours before bed significantly worsened sleep quality. Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping”. If you’re looking for something to drink in the afternoon, decaffeinated coffee or tea can be an option. This will give you the comforting effects of an afternoon drink without the potential of disrupting your sleep patterns.

Try Supplements

There are many supplements on the market that can relax the body and help you fall asleep at night. One main supplement found to be helpful in many studies is melatonin. Melatonin is a hormone in the body that helps tell the brain it is time to go to sleep at night. Using a natural melatonin supplement in the ranges of 1-5 mg per night to help you sleep has been shown in many studies to aid in falling asleep and staying asleep. [source: Healthline]. Other supplements that have had positive results in some studies are lavender, magnesium, CBD, and gingko biloba. These supplements work to relax and calm the body, helping you feel ready to fall asleep when it’s time.

Cut the Midnight Snacking

Reaching for a late at night snack or late meal can hinder your sleep process. The body secretes hormones to help break down food and these processes can keep you more awake and unable to fall asleep. If you end up starving late at night, be sure to reach for smart choices. High sugar foods are a bad choice (not just for your diet plan, but also for sleep) but maybe a small glass of milk or a slice of turkey can be enough to fill you up without giving too much of a burst of energy late at night.

Set an Ideal Bedroom Environment

There are many aspects to a bedroom that can help you sleep at night. First and foremost is the comfort of your bed. It may be time to upgrade your mattress if you find that you are waking up with a sore back or neck every morning and it can certainly affect the quality of sleep you get at night. It is also important to keep a bedroom dark to help with circadian rhythm. Room temperature can be overlooked but is extremely important, as many people find it hard to sleep in too hot of an environment. The ideal room temperature may vary from person to person, but a general range to try is anywhere from 65-69 degrees fahrenheit.

Exercise Regularly

Regular exercise has many health benefits, beyond weight loss and building strength. It can also help you fall asleep and stay asleep. It is important to do your best to try and workout around the same time each day, and not to workout too close to bedtime. If you workout too late at night, your body is stimulated and energized and it can take some time to calm the body back down. SureFiz trainer Jenn Ryan recommends finishing your workout no less than 2-3 hours before your bedtime to allow time for heart rate to recover and allow for adequate protein and fuel intake for muscle recovery. If an evening workout doesn’t fit your schedule, try an early morning workout, which has many health benefits for your weight loss journey.

Reduce Liquids Close to Bed

Drinking a lot of water right before bed is a sure fire way to interrupt your sleep patterns. Increased liquid intake will increase urine output and lead to waking up multiple times a night. Having this sleep disruption on a regular basis will lead to problems in your sleep-wake cycle and lead you to feeling more lethargic during the day. To prevent this from happening, make sure you are drinking adequate amounts of water throughout the day, beginning right when you wake up. Keeping your body properly hydrated all day will help combat late night thirst and needing to drink large amounts of water at night. Try to stop drinking water 1-2 hours before bedtime to reduce the need to go to the bathroom in the middle of the night.

Turn off Electronics

There are many reasons to turn off those cell phones and televisions before bed, but a few important reasons that you should consider in regards to your health and wellness program. First of all, electronics emit a blue light that tricks your brain into thinking it’s daytime and can keep you awake. But another issue that can prevent a relaxing bedtime is social media, the news or anything that keeps your brain going at night. If you find that you need something to unplug at night, a nice magazine or book can help relax you without the addition of a blue light to keep you energized.

Sleep is so important for overall health and wellness, but especially when trying to lose weight and stick to a workout plan. While not all of these tips may be necessary for each individual, give some of these a try and see if they can help you with achieving restful sleep and waking feeling refreshed, ready to tackle your day. Visit surefiz.com for more weight loss and health advice to help you reach those fitness goals.

How to Deal With Work From Home Burnout

Do you struggle with burnout while working from home during the pandemic? Here are a few strategies to get through the work week without feeling completely exhausted.

Work From Home Burnout

The past year has seen many changes. Many Americans have moved from working in an office space to working from home, and with this change comes many new challenges. As the months roll on, people are feeling a sense of burnout and exhaustion, not only from COVID-19 fatigue but from working from home and the pressures that go along with it. According to Muse, “Work-from-home burnout happens when people can’t separate their work life and their home life, says Andrew Schwehm, a licensed clinical psychologist with Alma, a network of mental health providers, who also works at Bellevue Hospital in New York City and teaches at NYU School of Medicine. People are having an especially hard time separating the two during the pandemic when they’re working and living in one space”. With many shelter in place or stay home recommendations being extended around the world, getting out is hard to do and many people feel very stuck. So what can we do about this burnout? With some simple strategies and tips, you can help avoid major exhaustion and complete burnout.

Symptoms of Burnout

Webmd describes symptoms of work from home burnout as any of the following:

Lack of enthusiasm

Irritability and impatience

Changes in attitude-becoming cynical especially

Lack of interest in anything

Being easily distracted

Lack of productivity

Using alcohol or other substances to cope

Work from home burnout can also lead to feelings of depression and apathy, especially as the pandemic wears on. The feelings of hopelessness are real and many who work from home can feel a sense of no end to their feelings. Signs and symptoms can vary depending on a person’s living arrangement-whether they live in the city or suburbs, have a family and children or live alone, or have pets. But regardless of a variance in these feelings they are very real and extremely important to recognize so that you can address them and make improvements for the sake of your health. According to SureFiz trainer Jenn Ryan, there are some steps you can take for your health and wellness to prevent or improve your feelings of work from home burnout.

Set Boundaries: It can feel like you never have a break from the workday when you work from home. There is no separation of the office and the sanctity of home. One client stated that she felt like she worked from 8AM to 9PM and she only works an average of 5-6 hours a day. With the many obligations of life-from spouse to kids to pets to laundry and housework, the juggling of all things leads to feeling like there can never be a break. If you work on setting some boundaries between work and home, working within a certain part of the day and enjoying home life during other hours, you can create a sense of separation between the job and home life.

Prioritize Your Health: Many times when we reach burnout, health and fitness is the first thing that goes. Right now, making our health a priority is more important than ever. Working out and focusing on fitness doesn’t have to be a huge time commitment or even a trip to the gym. Working out from home is simple and easy to squeeze in when you have some time. A 30 minute workout is better than no workout and whenever you can fit it into your day is beneficial to general health. Your mind and body will thank you. Many people also report that they feel rejuvenated, more ready to tackle daily tasks and accomplish goals after a workout.

Get More Sleep: It may feel easier to work late into the night hours to finish a task but it’s important to remember that the tasks will be there for you when you wake up. Regularly “burning the midnight oil” will lead to further exhaustion in the coming days and create a cycle that can be hard to get out of. Getting adequate sleep is incredibly important for body and mind recovery, for minimizing anxiety and helping with energy reserves. Getting to bed at a decent hour will help you wake up more energized, which will lead to better productivity during your work day.

Take Breaks and Get Out: When you feel yourself lagging or lacking motivation, it’s okay to take a break to clear your mind. Take a walk, get outside for some fresh air, or even take a short drive if the weather isn’t accommodating in the winter months. A change of scenery can refresh your mind and spirit so that when you return to the home office you can be ready to get back to your daily work tasks.

Do Something You Enjoy: If you had a hobby before the pandemic and you stopped doing it, pick it back up. You might find that it fills your spirit and soul in the ways you need! Not sure about what you would enjoy? Playing an instrument, singing, dancing, even coloring, drawing or journaling can all be done at home and can be relaxing activities that give you a sense of enjoyment and fulfillment in these hard times.

Talk to Someone: Working from home during this pandemic can lead to feelings of isolation and loneliness, and with many socialization activities out in public closed or limited, it can be much harder to connect with those you care about. Be sure to make the effort to reach out to friends and family to talk out your feelings. Sharing with others will help take away the burden and you may find that you aren’t the only one suffering from burnout at home and that others are in the same place. Even if you can’t be in person, calling on the phone or setting up a video chat to connect with loved ones can help refill your tank and is good for the soul.

The job may not get easier, the pandemic may not be over quickly and we all may be working from home for a while longer-if not permanently. But we can all get through this together and work to avoid the inevitable burnout that can occur from at home working. Even if you already feel some or all of these symptoms of burnout, you can reverse the effects by setting up some of these strategies to protect yourself from long term effects and damage on your body and mind. You need to take care of yourself to remain healthy and strong, in order for you to be productive at home and work for many years to come.

Tips to Help You Beat Winter Depression

As the days get shorter, colder and darker, many Americans suffer from seasonal depression. Here are some tips to help you get through hard winter months.

Seasonal Affective Disorder

If you feel like the winter months and darker days make you feel sad, anxious or fatigued, you are not alone. Many people explain feelings of sadness that increase in winter months. Healthline describes this as follows; “If the changing seasons leave you feeling sad, anxious, empty, or experiencing other negative emotions for most of the day, nearly every day, you may have seasonal affective disorder (SAD) — a condition now officially termed major depressive disorder with a seasonal pattern. ‘Symptoms of this recurrent form of depression most often emerge during the darker winter months, then disappear as days grow longer and brighter come spring’, says Ken Duckworth, MD, medical director for the National Alliance on Mental Illness (NAMI) and assistant clinical professor at Harvard University Medical School in Boston.

It is very common as the days get shorter and darker for the feelings of sadness to increase, and many areas also experience harsher weather changes with winter, forcing them to stay indoors. With the coronavirus pandemic affecting everyone more now than ever, feelings of hopelessness and depression are incredibly commonplace no matter which climate you live in. If you’re wondering how to beat the winter blues, there is hope. Here are some natural, cost effective remedies that can help you weather the winter and see some light on the other side.

Get Moving

One of the easiest, cheapest ways to cure the winter blues (or any blues) is to get some exercise. “Exercise is incredibly beneficial for mental health”, states SureFiz trainer and health coach Jenn Ryan, “Beyond the feelings of accomplishment after a good workout, exercise also boosts endorphins, serotonin and the feel-good hormones in the body. Regular exercise also clears the mind and reduces stress, making you feel like you have the strength to tackle any hard things in life. In addition, exercise can help you sleep better and get the rest you need to feel better”. She suggests trying a simple 30 minute walk, jog or bike ride to get outside. If you have access to a set of stairs, try our simple stair workout ideas to get sweaty and move the body out of depression.

Supplement with Vitamin D

Vitamin D has many health benefits. It’s main job in our bodies is to promote calcium absorption and strengthen bones but it can also help with the following functions; muscle strength, immune boosting, fight inflammation, strengthen oral health and even aid in weight loss. One of the benefits found in recent years has been the benefit of fighting depression. Vitamin D is also called the sunshine vitamin, as we can get vitamin D from sunlight. Researchers in the journalNeuropsychiatry found “a significant relationship between depression and vitamin D deficiency.” Many people who supplement with vitamin D notice a difference in mood and feelings of wellness, as well as the ability to stay healthy.

Eat Right

Getting a healthy diet is another highly recommended way to combat seasonal depression. “The body needs vital nutrients, and the best way to prevent deficiencies is to get them through real food”, says Jenn Ryan. When you fill up on comfort foods filled with fat, sugar and processed chemicals, they may taste good and initially fill a void, but eventually can lead to worse feelings of indigestion and sluggishness. Instead, she recommends that you fill your plates with plenty of colorful fruits and vegetables, whole grain, fiber filled grains, healthy proteins and fats such as avocado. By eating healthier more balanced foods, you will not only feel satiated when needed but will avoid the after feelings of guilt and fatigue. With healthy fuel, you will be able to have energy to get out of bed and face the day.

Light Boxes

UV light boxes can also be a great way to help fight against seasonal depression. When the winter months bring cold, darker days, many people don’t get the daylight or vitamin D that they need each day, as we mentioned above. Light therapy boxes can help with this by emitting a light mimicking outdoor sunlight. According to Better Health, “Light therapy, also known as bright light therapy or phototherapy, is a therapeutic method that can be used to treat seasonal affective disorder. It can also treat other conditions as well, including other types of depression, sleep disorders, and other conditions. It can even be used for other issues that may mess with your internal clock, such as jet lag or adjusting to a nighttime work schedule…light therapy uses a light therapy box that gives off a bright light. The light is meant to mimic natural outdoor light”. By sitting next to the light each day, many people feel a lift in their mood and reduction in symptoms of seasonal depression.

Journal

Writing in a journal can be a cost-effective, simple way to fight depression. The ability to focus your thoughts and bring pen to paper is extremely effective in clearing the mind, helping with focus and feeling better. It is a common practice that has been around for many years, and getting your thoughts out can often help you sort through them and find a solution. Finding a nice, quiet place to write out your thoughts and feelings can help make it a routine in your weekly life. Once your feelings are sorted out on paper, the mind has clarity and can often help boost emotions, with feelings of being able to tackle the hard things in life.

How to Enjoy Thanksgiving During a Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

How to Enjoy Thanksgiving and Stay Healthy in the Coronavirus
Pandemic

Thanksgiving in 2020 may look and feel different, but it’s still possible to stay safe and healthy while enjoying the holiday.

Many people can agree that this past year has been unprecedented, a year like no other that we have experienced in this generation. The entire world has been affected by the Coronavirus pandemic, no region untouched. As we near the holiday season, it is clear that Thanksgiving and even Christmas will likely be celebrated differently. Just because our holiday traditions may not be the same in 2020 doesn’t mean we can’t enjoy the fellowship of family and friends while staying safe, healthy and protecting others.

Keep Gatherings Small-or Virtual

Many Thanksgiving traditions involve gathering with family and friends. Thanksgiving has historically been one of the biggest travel times every year but with the novel Coronavirus pandemic, many travel plans have halted and people have opted to stay home with their immediate families to stay healthy. Others may just keep their circles smaller with close family. No matter what you decide, staying safe and healthy this year doesn’t mean you have to feel completely disconnected. Earlier this year when many states were on a stay at home requirement, families and friends gathered over Zoom calls, FaceTime, or other video apps to share meals, a happy hour, weddings, birthdays and other joyous occasions. The holidays can be a time of celebration from afar, but still together. So raise a glass to your computer screen and smile at the faces on the other side, knowing that we won’t be apart forever.

Don’t Let a Thanksgiving Cheat Meal Become a Cheat Week

Many health experts, trainers, health coaches and nutritionists will tell you-one cheat meal won’t ruin your diet or weight loss success. But an entire long weekend of eating Thanksgiving leftovers could certainly put a damper on your goals and leave you working hard to gain back momentum. Make sure that you enjoy smaller amounts of some of the most unhealthy items-stuffing, mashed potatoes, gravy, pie, sweets–and fill the plate with turkey, salad, vegetables and other less calorie laden foods. It’s ok to enjoy the day without guilt and try small amounts of festive foods, while keeping in mind that you have a goal and you want to stick to your plan to reach it. Let the others in your household enjoy leftovers the following days, while you get back on track and on your diet and fitness plan. It can be hard to resist all the leftovers but remember you CAN do it!

Take Care of Yourself

In many different ways, the holidays can be stressful and anxiety-inducing. This year may have its unique challenges and stressors. It is important to remember overall wellness. Get lots of adequate rest, stay on your regular exercise routine and take time to decompress from the stressors of life and the holidays. Finding a good book, taking a relaxing bath or even some light yoga can all help give you the time you need to refresh and feel ready for anything that happens.

Give Thanks

Remembering the reason for the Thanksgiving holiday is of utmost importance-maybe more so this year than ever before. Taking some time for remembrance, gratefulness and thankfulness is good for the soul and the body. This year has been challenging and at times it can be easier to focus on all the things we have lost instead of all that we have. Go around the table with your immediate family or whoever you share dinner with and take turns talking about what you are thankful for this year. You may find that you gained more than you thought you had lost. Finding the silver lining in every cloud is a huge component of staying healthy and whole. The feeling of thankfulness and gratitude can carry you through this entire holiday season and into next year.

We can and will get through this together, and look forward to future holidays when we can all gather together and keep each other safe too. From all of us at SureFiz, we wish you the best and most fulfilling Thanksgiving holiday. May you enjoy every moment and maximize the moments of happiness in the day. Happy Thanksgiving!

A Breakdown of the Body Positive Movement

A look into to Body Positive Movement and why it’s become so popular, and how it fits into your weight loss program.

A look into the Body Positive Movement, why it’s become so popular, and how it fits into your weight loss program

A Breakdown of the Body Positive Movement

Body Positive Movement is a trend that’s gained a lot of momentum lately, but where did it come from? Is it a new concept? According to Wikipedia, “Body positivity is a social movement initially created to empower and shed light on plus size women and men, while challenging the ways in which society presents and views the physical body. The movement advocates the acceptance of all bodies regardless of physical ability, size, gender, race, or appearance”(Wikipedia.com). The concept of body acceptance isn’t brand new, it has roots as far back as the 1850s-1890s in the Victorian Dress Reform Movement. The concept behind that movement was attempting to put an end to women having to modify their waistlines through corsets. In more recent history, the Fat Acceptance Movement began gaining momentum in the 1960s, and The National Association to Advance Fat Acceptance was first established in 1969 and continues to work to change how people talk about weight. This movement is designed to put an end to the idea of “fat-shaming” and making overweight or obese people feel guilty for their weight.

Currently, Body Positive is a term used all over social media, in ad campaigns such as Dove, Aerie and Victoria’s Secret, and even in the featuring of more overweight models in magazines. The popularity of the movement has led many clothing companies such as Lululemon and Fabletics to use a variety of sizes in the models wearing their clothing. But there is some controversy involving the movement. Some health experts, trainers and others in the health and fitness industry claim that this encourages people to continue living an unhealthy life with long term consequences. Some fear that those who are overweight or obese could use it as an “excuse” to not attempt a weight loss program or try to get healthy. Although the main concept behind Body Positivity is an affirming message of acceptance, self love and respecting others no matter how they look, like most things it can be taken too far.

So what does that mean to you and me? According to Jenn Ryan, SureFiz Trainer and Health Coach, you should take the positives out of the movement but not take it too far. “The Body Positive movement has so many good qualities. The message of self-care, self-acceptance and respect for others at all sizes should be universally practiced in our culture. But if someone is going to use it as an excuse to stay sedentary, eat whatever unhealthy foods they want and generally ignore diet advice, then I would say they are taking it too far”. Many people already struggle with adhering to a diet and exercise plan for weight loss, so adding in a movement encouraging people to stay unhealthy could be taking away from people reaching their health goals.

In general, she suggests that to maintain a healthy lifestyle and reach your fitness goals, you should set a goal for yourself, work at eating healthy, whole foods with lots of fruits, vegetables, whole grains and lean proteins. Cutting back on processed foods, sugars, tobacco, alcohol and soda will not only lend itself to a healthy weight but will also help other functions of the body-heart health, lung health and overall longevity of life. At SureFiz, we offer a comprehensive program that will not only track your weight, body fat, muscle progress and more, but also give you the tips and help you need to reach your goals and live a complete, healthy life at any size that is healthy for you!

Election Stress: Is It Affecting Your Health?

The US Election has caused many debates for much of 2020. With extreme opinions on both sides, Americans feel higher stress levels than ever.

The US Election has been the cause of many debates for much of 2020. With extreme opinions on both sides, many Americans feel higher stress levels than ever.

Election Stress: Is It Affecting Your Health?

Americans are going through an unprecedented election season. Not only are we electing a new president and many other officials with close, important races, and agendas, but we are living in the midst of a pandemic, heated immigration debates, Black Lives Matter issues, and other social issues. These are all important topics affecting humanity and our future. It’s no wonder that many people are reporting elevated stress levels and social media is reporting a wide range of emotions from citizens on all political sides.

According to Health Magazine, the term “election stress disorder” was first talked about in the 2016 election by Steven Stosny, PhD. He stated that constant news about the election was stressing out his patients and interfering with their personal lives. Although this is not an official medical disorder, the term has been widely used recently leading up to another very stressful (if not more so) election year. With heated debates, polarizing opinions with supporters of Joe Biden or President Trump, many personal attacks and the wide use of social media to discuss opinions, many people are increasingly stressed and feeling overwhelmed.

If you are finding yourself affected by the range of issues this year, including the election, here are some ways you can calm your nerves:

Get Enough Sleep-sleep is so important for well-being. It is also important for muscle recovery and repair. Waking up refreshed will also help you manage any stressful situation or conversations that happen surrounding the election. Aim to get 7-9 hours of sleep per night.
Eat Healthy-Many people already know this, but it can be hard to put it into action. Especially during times of high stress. With the many stressful situations of 2020, reaching for processed food, baking more and consuming more alcohol can be ways of seeking comfort and easing anxiety. But these have harmful long-term effects on overall health and well being. Make sure to get plenty of fruits, vegetables and lean protein in your daily diet, as well as drinking half your body weight in ounces of water (or more) each day.
Exercise-During stressful times many people push daily exercise to the back burner. Make exercise a top priority. If you are too overwhelmed emotionally to get to the gym or do some higher intensity work, a 30-60 minute walk is sufficient for boosting endorphins. Getting out in nature has been proven to lower stress levels and increase feelings of well-being.
Self Care-Find something each day that makes you happy. It doesn’t have to be a major event or costly item. Simple things like playing with your pets or kids, taking a bath, reading an enjoyable book or finding a new comedy on TV can be ways to unplug and take your mind off stressful situations.
Unplug-This may be the most important of all. With social media and news being more accessible than ever, it can be hard to escape the extremes of all sides in this election. It’s easy to get sucked in, overwhelmed and not know what is real news or speculation. With so many differing opinions and polarizing views, you can spend hours scrolling while your stress levels rise. Staying off social media and turning off the news when you feel stressed is an important way you can take care of yourself and remain calm.

We will get through this challenging time together. With some of these tips to increase your sense of well-being and reduce stress, you should be able to maintain your health and your weight management program. Be sure you are continuing to monitor your progress with the SureFiz system, awareness is also an important factor to long term success and adherence.

Source: Health Magazine