JANUARY 10, 2020
The Press’ Guide to
Health,Beauty Fitness
&
The benefits of working with personal trainers
G
oals can be a motivating force to help people realize their full potential.
When it comes to personal fitness, goals are often an essential component of getting healthy, but achieving fitnessrelated goals is not always so easy. Fortunately, there are ways to clear the hurdles required to make significant lifestyle changes, particularly those associated with physical fitness. Whether looking to lose weight, improve overall health or simply hoping to look better in the mirror, many people find working with personal trainers is a good way to get on track and stay on track. People on the fence about hiring personal trainers can consider these benefits to working with these highly trained fitness professionals.
Knowledge Gyms often require their personal trainers to earn certifications, and many universities now even partner with specific certification programs so people who want to become personal trainers can
earn both their degrees and certifications. Knowledgeable, certified personal trainers can help their clients tailor their workouts around clients’ individual goals. After meeting with a client and learning about their goals, trainers can design workout regimens specific to the individual. That personalization is not possible for people who design their workout regimens around generalized advice they find online or elsewhere.
Motivation Personal trainers can also provide the motivation their clients need to keep going. That’s valuable for anyone, but especially for people new to exercise, or those who haven’t been physically active for some time. Trainers can motivate clients to finish sets when weightlifting, but also track clients’ progress between workouts. see Trainers page 16
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HEALTH, BEAUTY & FITNESS
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JANUARY 10, 2020
How to prepare for unexpected hospital stays
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ITH THE NEW YEAR STARTING, most people began 2020 by wishing their family and friends a happy and healthy new year. I know I did. As we get older, the fear of injury or illness is much more prevalent, and ending up in the hospital is the Senior worst-case scenario orner for anybody. When we get a cold or just feel “under the weather,” as my dad would call it, a few days of rest, some Vitamin C and the remote control usually does the trick Marla — but for more serious Luckhardt issues, the hospital may be the only logical option. In the case of an emergency, the last thing on anyone’s mind is what to bring with them or take for a loved one for the duration of a hospital stay. It’s hard to figure out what you need during an emergency, where your primary concern is to get to a place where you can receive immediate help and medical care. Just go. You can always have someone bring these items later. When one of my loved ones was in and out of the hospital, I learned from trial-anderror what she needed. I finally put together a bag of essentials and made a list of other items that would make her stay a lot more comfortable. A lot of times, the anticipated
C
duration goes beyond what was originally projected, and it can be difficult to know exactly what will be needed and how much. A good plan is to bring a little more than you expected to use if there is an extension on the preplanned stay. In the case of a true medical emergency, get settled and then have a loved one get the items on your prearranged list. If you live alone, give an extra key to someone you trust so they can get whatever you need easily. Most hospitals provide basic toiletries. If you prefer your own toothpaste, toothbrush and mouthwash, bring them. Ask in advance if your own pajamas or bathrobe are OK to wear after any procedures (if that is what you are there for), and even though the slipper socks they give you with the rubber bumps on the bottom are extremely stylish and safe, you can ask about wearing your own footwear or slippers. If they are skidproof, they should be acceptable. To me, a bathrobe is mandatory for warmth and preventing that embarrassing open-ended hospital gown. Again, check first to make sure you can indeed wear your own bedclothes. Personal items, such as false teeth, eyeglasses and hearing aids should be in cases that can go easily into a nearby drawer. Leave jewelry at home. A list of all your medications is essential, if the hospital does not have your current chart, and if you take vitamins, ask in advance if you can take those with you. It will all depend on your
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In the case of an emergency, the last thing on anyone’s mind is what to bring with them or take for a loved one for the duration of a hospital stay. It’s hard to figure out what you need during an emergency. doctor and what you are there for. Food in most hospitals is edible. It is not gourmet, but there is usually something you can find to your liking. If you want outside food brought in, discuss that with the nurse, nutritionist or doctor because they monitor everything you eat for your safety and wellbeing. Enjoy that tasty green jello! Not everyone in the hospital wants visitors. I liken it to having someone come over to my house and see me while I am still in my bed. The combination of no makeup and hair that sticks straight up like one of
those old troll dolls is not the ideal way for me to accept company. Sure, I would want my husband there at all times and maybe the closest of loved ones dropping by, but if you intend on spreading some cheer to someone, call first to see if they are comfortable with a visit, and plan a specific time as to not catch them while they are sleeping, eating or with the doctor. The regiment at the hospital is not always conducive to spur of the moment visits. Limit your time when you go so the patient can rest and take your cues from them when to leave. If they start to nod off, take it as a sign to head out. “Rest” is the operative word, and being in a hospital is not always the easiest place to sleep. Last but not least, if you have any allergies at all, including an intolerance for bedding washed in fragranced soap, let them know before you go, if possible. A lot of places have hypoallergenic sheets and pillow cases. If not, bring your own, with the understanding that those are to be used in lieu of hospital bedding. Like any other emergency, being prepared in advance for a hospital stay is crucial. Make that list, write down emergency numbers and have your ducks in a row by letting those responsible for you while you are ill know what you need. It can make all the difference in the world for your comfort. Marla Luckhardt is a Brentwood resident who works with several local senior care and advocacy groups. Reach her at marla2054@ aol.com.
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HEALTH, BEAUTY & FITNESS
JANUARY 10, 2020
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Incorporate more heart-healthy foods into your diet
D
iet and heart health go hand-in-hand, and the American Heart Association
(AHA) notes that a healthy diet and lifestyle are the best weapons to fight cardiovascular diseases, which kill more people across the globe each year than any other disease, according to the World Health Organization. A degree in nutrition science is not necessary for individuals to create hearthealthy diets for themselves and their families. In fact, familiar calls to ‘eat your fruits and vegetables’ many adults remember from childhood lessons or nights around the family dinner table still hold true today. A diet rich in fruits and vegetables is a hallmark of a healthy lifestyle, and supplementing such a diet with other hearthealthy foods is a great way to reduce one’s risk for cardiovascular disease. Fruits and vegetables The U.S. Department of Health and Human Services (DHHS) notes fruits and vegetables are healthy, whether they are fresh, frozen, canned or dried. The AHA advises eating fruits and vegetables with every meal and snack, which may require a little creativity as you sneak them into
favorite dishes. For example, the AHA suggests replacing half the ground meat in recipes for burgers, meatloaf or meatballs with cooked chopped mushrooms. The mushrooms can be finely chopped with a knife or food processor, then sautéed in some olive oil until soft. They can then be mixed in with the lean meat, and the meal can be cooked as normal. At breakfast, add fruit to a bowl of cereal to make for a more flavorful morning meal. Dairy products When purchasing dairy products, the DHHS recommends sticking to fat-free or low-fat options. Replace whole milk with fat-free or 1 percent milk and buy only fat-free or low-fat cheese. When snacking, reach for fat-free or low-fat plain yogurt or cottage cheese. You can even add fruit or vegetables to these snacks to make snack time even more heart-healthy. Proteins Healthy proteins are another way people can promote heart health in their daily diets. When choosing proteins at the grocery store, the AHA recommends chicken and fish over red meats. Red meats, which include beef and lamb, have more saturated fat than chicken and fish. Saturated fats increase blood cholesterol levels and can worsen heart disease, while unsaturated fats in fish like salmon can actually reduce risk for cardiovascular issues like heart failure and ischemic stroke.
A diet rich in fruits and vegetables is a hallmark of a healthy lifestyle.
Photo courtesy of Metro Creative
When preparing poultry, remove the skin, as most of the saturated fat in poultry is found just beneath the skin. Grains When buying grains, the DHHS recommends reading the ingredients list on the package before purchasing. Make sure
whole wheat or another whole grain is the first item listed in the ingredients list, and choose only those products that say 100 percentå whole grain. Instead of preparing white rice as a side dish, serve brown or wild rice, quinoa or oats. – Courtesy Metro Creative
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A good smile can open doors.
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JANUARY 10, 2020
Trainers from page 13
Personal trainers can be invaluable assets for people looking to get or stay healthy.
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When delivered by a trained fitness professional, such progress reports can motivate people to keep working, especially during those times when they might be questioning their commitment to exercising.
Variety Many people quit working out due to something often referred to as “exercise boredom.” That’s the boredom that can set it when people perform the same exercise routine for weeks, months or even years at a time. Personal trainers can use their experience to create exercise regimens that
change often enough to prevent exercise boredom from settling in.
Avoid injury Perhaps the biggest benefit to working with a personal trainer is that doing so can reduce injury risk. Personal trainers know the appropriate ways to use exercise machines and watch their clients closely to ensure their form is always correct during a workout. Poor form or misuse of machines can lead to injuries that can quickly derail fitness goals. – Courtesy Metro Creative
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