I love a good power nap.  There have been many long days at the studio where I wouldn’t have survived without one.  Research has shown that a daily nap can promote physical well-being, improve your mood and your memory, sharpen your senses and revitalize your energy. By deliberately putting time aside for a “power nap”, you will be much more productive the rest of the day.  A 15 to 20 minute nap is all you need–the key is not to fall into the deeper stages of sleep in the afternoon.  Even if you don’t fully fall asleep, you’ll still reap benefits from the relaxation time.

Here are some quick tips for that perfect siesta:

• Schedule your nap during the second half of your day, usually between 1pm and 5pm.
• Avoid caffeine 4 hours before a nap. Also avoid eating at least 2 hours before your nap.
• Nap regularly and keep your time consistent so you nap at the same time every day.
• Find a quiet space and turn off your phone. Let others know not to disturb you.
• Help your body relax by taking a few deep breaths. Clear your mind by focusing on your breaths.
• If light bothers you, wear a sleep mask or place a towel over your eyes. A dark room will work best.
• Have a glass of water when you wake up and walk around for 5 minutes to stimulate your nervous system.

As I stated, a good nap should last no more than 15-20 minutes. You may think this is nothing but, believe me, its all you need. You’ll feel your heart rate increase when you wake up and you may even start to sweat as your metabolism fires back. After a few minutes and big glass of water you’ll feel good as new!

“Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant.”

~   Horace

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Challenges are part of life.  Whether it’s something simple like remembering to stretch after a workout or something more imperative like finding a job, we are constantly faced with them.  More importantly, challenges make us better.  Take a moment to reflect on the adversities you have experienced over the past few years.  After each hurdle, you became stronger, wiser-in a word, better.

Reaching your fitness goals is just another challenge–one you can overcome and succeed at.  Take it one day at a time and tackle the simplest hurdles first.  If you need help with an exercise routine or want to improve on your current program, shoot us an email at Nimble Fitness and we’ll do our best to answer your questions. Better yet, if you’ve never been to our studio, schedule a complimentary session and let us help you design an exercise program that will be specifically tailored to you.  Remember, most of life’s challenges can be overcome.  No one says you have to do it alone!

Health and Happiness,

Antonio

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I have parents often ask me to suggest ways they can get their kids to eat healthier. The first question I ask them is: How do they eat themselves? The answer is telling, as many parents confess to not eating as well as they should.

As a parent, I know only too well that children will instinctively learn from you, both the good and bad. If you know a lot about food and eat a variety of natural and healthy foods, your children will pick up on those habits. If you don’t set the right example, by eating a healthy diet yourself, then you are setting the stage for your children to eat poorly. To ensure that your child develops a healthy mindset towards eating, it is up to you to lead by example. Good eating starts at home!

Here are 3 tips to help you incorporate more vegetables into your family’s diet. It is well documented that families who consume plenty of vegetables tend to have a healthier lifestyle in general. Share these healthy eating tips with your children. When preparing meals let them help pick ingredients and participate whenever possible.

1. Set the tone. If you hold your nose while you eat a broccoli stalk, do you think your kids will want to eat it? What if you make comments like, “yuck” or “How could something that tastes so bad be good for you?” Act as if you are enjoying the experience. This will obviously work better with vegetables you actually do enjoy, but remember that words and thoughts are powerful. You can learn to like new things if you try them a few times. Emphasizing the positives about vegetables, and expressing that at the dinner table, will resonate positively with you and your entire family.

2. Disguise your vegetables. This is a good one for anyone with especially picky kids at home. One idea that works well is to blend vegetables into fruit smoothies. Tossing some fresh veggies in a morning smoothie along with fruits (strawberries, oranges and blueberries work well) and whatever smoothie base you like (almond milk, yogurt, fruit juice, etc) is a great way to get vegetables in at breakfast. Spinach works especially well, as does kale, avocado, wheat grass, carrots and cucumbers. Experiment and blend up a few different combinations of fruits and vegetables until you find a concoction you really like. Let your kids pick the ingredients and help in the experiment. If they absolutely refuse to eat vegetables, you don’t have to tell the kids what’s in the “fruit” smoothie. Keep the fruit-to-vegetables ratio on the sweeter side (more fruit) at first. Gradually work in more veggies as everyone gets used to the taste.

You could also chop up vegetables and add them to omelets, cassaroles, meat loaf, etc. You could mix carrots and peas in mashed potatoes. There are many ways to add vegetables to different kinds of food. Check out this website for more great tips and recipes – www.doitdelicious.com.

3. Make it easy. Eating fresh vegetables bought that morning from the local farmer’s market is the healthiest option, but can be hard to fit in to a busy working schedule. I’m a big believer in organic frozen vegetables, which are available now in most grocery stores. They’re convenient, easy to prepare, come in many varieties and can taste pretty good. Stick with the flash-frozen kind that are just veggies and contain no added sauces. You can add your own spices and a touch of butter to make them extra yummy. Corn on the cob (who doesn’t like corn on the cob?) and baked sweet potatoes are two other easy ways to prepare vegetables. For corn, fill your pot with water, add 1/4 cup of brown sugar, drop in your corn, bring everything to a boil, let it boil for 6-8 minutes then remove from the water and let it cool enough to eat. For sweet potatoes, rub olive oil on the skin then pierce the potato once or twice with a fork. Wrap it in foil, place on an oven tray and bake in a preheated oven at 400F for 40-60 minutes. After 40 minutes, give it a poke once in while with a fork. When it feels nice and soft it’s ready. Let it cool then enjoy!

It seems easy to trick our brains into thinking we are “trying” to do something healthy. Take for, example, joining a gym. We convince ourselves that this is how we’ll try to get in shape. We feel good about the initial step, but what usually happens next?  We go sporadically, or end up not going at all.  Simply making the attempt, or “trying”, doesn’t produce results.

How do we break out of the “try” trap? Take action-and start with the language you use! Instead of saying “I’ll try to accomplish my goals,” say “I will accomplish what I set out to do.” It is also empowering to take time to evaluate your health and fitness goals-do they align with your lifestyle?

Draw up a plan and set tasks for yourself.  They can be simple, like drinking more water, but stay consistent and follow through.  Each task is a step that helps bring you closer to your goal.  As long as you keep working toward that goal then you are not trying but actually doing something.  Take your time, enjoy the process, but wait until you reach your ultimate goal to give yourself a pat on the back.  Only then can you say, “I didn’t just try.  I made it happen.”

-Antonio

There is no better time than the New Year to create a new approach to getting yourself healthy. A New Year’s solution—instead of a resolution–means creating long-term success, by taking action and beginning the process of improving your health.

We’ve all experienced short-term motivation. Many of us start the New Year with negative feedback, and then react by setting unrealistic goals. We say: “I ate too much” or “I’ve been lazy” or “I feel out of shape,” and then we say “I’m going to join the gym and lose 20 lbs by February!” This New Year, begin by asking yourself this: If you took a wrong turn in your car and ended up where you started, would you take that same turn again? Probably not! Yet time and time again, we all make the same resolutions at the same time of year, basically setting ourselves up to fail. Isn’t it time to change your routine and perhaps change your way of thinking? If it hasn’t worked in the past, it’s not going to work this time around either!

FIRST STEP: Change your results by examining your goals and how you view exercise and fitness. This is the key to understanding why so few of those New Year’s resolutions really work. Was your resolution a short-term goal? Was it based on a number, like losing 20 lbs in 6 weeks, instead of an overall feeling of health and wellness? Once you start to look at the roots of your health habits, you can identify what’s been holding you back. If you’ve made a decision to get in shape for the New Year, yet deep inside you “hate” exercise and don’t feel comfortable in a gym, you’ll be fighting yourself every step of the way. The way to achieve your goals in health, or in life for that matter, is to bring your thoughts and actions into alignment. Get in the habit of positively reinforcing the benefits of daily exercise.

SECOND STEP: Find new ways to stay healthy and get in better shape. Giving yourself options will help you stay on track and keep you motivated to follow through with your fitness goals. Some suggestions:

• Make exercise fun again by joining a group. Sign up with a runner’s club, take dance lessons or seek out new classes that appeal to you. There are literally dozens of classes available in most areas–from spinning and water aerobics to martial arts and TRX (our specialty!). Do some research and try a few. Exercise isn’t necessarily easy, but in a group it doesn’t have to feel boring or dreadful. You can get started by checking out our class schedule.

• If classes aren’t your thing, working with a personal trainer is an excellent way to stay motivated and get the results you seek. One of a trainer’s jobs is to make sure you enjoy the experience and keep you interested in your pursuit of better health. Having someone else take the guesswork out of exercise, so you spend less time figuring out what to do and more time moving your body, is also going to get you results quicker. (For a complimentary session with one of Nimble’s amazing trainers, contact us at info@nimblefitness.com)

• Pay more attention to the little things. Taking the stairs rather than the elevator or skipping dessert when you’re dining out, all adds up. Even something seemingly simple like drinking more water throughout the day will make you look and feel better. Try cooking simple, healthy meals at home if you eat out often. Replace common unhealthy food choices with better options, organic whenever possible.

THIRD STEP: Observe your thoughts and daily habits and develop a sense of awareness about them. First, think about the basics: Are you getting enough rest? Are you making good food choices? Moving your muscles on a daily basis? Next, observe how you feel throughout your day. Do you generally feel good? Feel stressed? What’s the source of your greatest stress, and how can you reduce it? Maybe there’s a simple solution, like taking a few days off, or maybe greater action needs to be taken – like finding a new career. Take a moment to examine your daily priorities—how does fitness fit onto your list? And be aware of any excuses you use which consistently hold you back: the office happy hour, your favorite TV show, etc. You’ll gain some very interesting information about yourself—information you can use to refine your health plan and move forward.

Finally, have faith in the process; every mountain climb starts with a single step. You’re not going to get to the peak in one day, so take your time and learn about yourself as you progress. And take time to enjoy the view! As you continue to find daily ways to be healthy, you’ll feel your strength and confidence improve. The solution is there, waiting for you.

Antonio Sini

Antonio Sini

Hiking is one of my favorite exercises and offers many health benefits. Along with strengthening the quadriceps, hamstrings, thighs, hips and butt, hiking also improves your cardiovascular system. It’s a great alternative to the treadmill, providing more visual stimulation for your brain and fresh air for your lungs. I find the positive mental aspect of hiking to be the best reward. Being out in the open, away from the city, helps me clear my mind and de-stress. I also cherish the feeling of accomplishment when I reach the top or end of a hike.

Find a local hike near you. There are many resources on the Internet that will help point you in the right direction.  Click here for one of my favorites.

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Nimble Fitness staff hike at Mohonk Preserve.

The Amazing Trainers of Nimble Fitness

View From the Top of Mohonk Trail

Morning Dew

Having Fun on the Rocks

I work out 4-5 Xs a week. I lift weights, do yard work around my house, even ride my bike on the weekends. I walk all over the city too. By all accounts, I’m a pretty strong and healthy guy. So how is it that I managed to throw my back out the other day by simply reaching down to pick up a baby bottle? Considering all the things I do to stay in shape–to be sidelined by a 2 oz. plastic bottle. How frustrating!

However, when I stopped to look at all the factors that went into injuring my back, I can’t say that I was completely surprised. My son had kept my wife and I up all night, so I only managed 3 hours of sleep. That morning, I spent 2 hours sitting in traffic on the way to the mall. Exhausted, and with my back already weak from sitting for so long, I spent the afternoon bent over tending to kids. Needless to say, after all that, I should have known better than to try and pick up that bottle while holding my son in my arms.

The big lesson? Often it’s not a lack of strength that affects our health, but an imbalance in our lives. I see it every day with clients who complain that they work out regularly but still feel weak. They come into the studio stressed out from work, exhausted from barely having slept the night before, and on their 3rd cup of coffee. Of course you’re going to feel weak! Being healthy encompasses many things–eating well, moving your body often, staying flexible, getting enough sleep at night and managing stress. Learning how to balance these aspects of life is what creates well-being.

Below are some common imbalances, which I see often, and some simple solutions to help keep your health on the right track:

Do you eat well, exercise regularly but spend little or no time improving your flexibility?
I’m guilty of this one. Being flexible allows your muscle tissue to work more efficiently, which in turn helps you move better throughout your day. Stretching, which lengthens muscle tissue and helps to re-set our body balance and alignment, also reduces the chance for injury and allows you to recover from your workouts quicker. Spend 10 -15 minutes after every workout stretching. Or dedicate an entire workout to flexibility! Yoga can be an especially good alternative to weight training days.

Do you exercise regularly, but don’t get enough sleep?
If you are having trouble falling asleep at night, it could be because you are exercising too late in the evening. The body needs time to wind down. Try switching your workout to mornings or during lunch breaks. Also, you’ll need to watch your caffeine intake. Never take anything with caffeine up to 6 hours before you go to bed. The ideal rest scenario is 8 hours of uninterrupted sleep. If this is not possible (and as a father, I know how hard this can be!), I suggest a minimum of 6 hours. 15-20 minute power naps can work wonders for people who don’t sleep well during the night. Avoid exercising strenuously on the days you haven’t gotten enough rest. Better yet, give your body a day off.

Does your exercise program involve only doing cardio or only strength training, but not both?
Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs. This type of exercise helps control your weight and prevents disease. Cardiovascular exercise also provides you with more energy throughout your day and keeps you from feeling fatigued. If you only lift weights, you’re neglecting your body of these tremendous benefits.

Conversely, if you only focus on cardiovascular exercise, you’ll miss out on the benefits of strength training. These include increased metabolism, increased lean muscle and improved muscle function and balance. Another big benefit to including strength training with cardiovascular exercise is injury prevention.

Do you exercise regularly, but have unhealthy habits outside of the gym?
What you put into your body is as important as what you put out. Don’t sabotage all the hard work you put into exercising. Smoking, drinking alcohol in excess and drug use will all negate the benefits of a great work out. So will poor nutrition. Eating the right foods plays a major role in the way you look and feel. Here are some ideas for what best to put into your body for long-term health:

*Closer to nature is always better with food and drink, organic if possible.

*Avoid or eliminate processed sugar, salt and flour

*Make dinner one of your lightest meals

*Hydrate throughout the day, not just when you’re thirsty.

-Antonio Sini

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I hear so many people complain that they don’t enjoy working out. The truth is, I don’t enjoy “working out” either. I think slogging along for 45 minutes on an elliptical machine is about as much fun as waiting in line at the bank. Now, on the other hand, I love to exercise. I know what you’re thinking: “Antonio, aren’t they the same thing?” Well, that depends how you look at it. On weekends, for example, I mountain bike with my buddies for hours. The other day, I spent an entire afternoon splitting wood in my yard. Now, they may not be considered ‘workouts,’ but these activities keep me in shape. That’s how I exercise. And most importantly, I enjoy doing it. There are plenty of ways to move your body without boring yourself at the gym. Here are some activities for you to consider:

Try DANCE or TENNIS lessons.
Ride a BIKE around town.
Take up SWIMMING at the Y.
Go for a HIKE in the woods.
Try a GROUP EXERCISE class.
Take BOXING lessons.
WALK along a beach.

Get out there and live the life you deserve!

-Antonio

Taking action requires effort but when there is no perceived disadvantage to not changing the way we live, many of us don’t bother. It concerns me to see so many people making continuously unhealthy choices. At what point do we go from oblivious to conscious? Do we wait until the doctor tells us we have high cholesterol to start eating better? Is it after we develop high blood pressure that we start exercising?

I urge you to take a proactive approach. Look in the mirror and ask yourself, “Am I doing everything I can to live a long and healthy life?”

Don’t wait for the unexpected. Follow the Nimble principles of living healthy- make good food choices throughout the day, move your body and stay active, and get sufficient rest. Follow these principles and I can almost guarantee you will live a long and joyful life.

Namaste,
Antonio

This year I encourage you to develop an awareness of how your mind works. After all, personal development is about having good patterns -inside and out. This can improve any and all aspects of your life as well as your interactions with family and friends. Remember, you can either be happy, or unhappy. Choose happy.

Try these feel-good exercises:

· Let someone know they’re
appreciated.

· Compliment your friends everyday.

· Be kinder than you have to be.

· Tell someone you love them.

· Be the first to say “Hello.”

· Stop rushing past life.

· Keep your promises.

· Watch a sunrise.

· Let go.

· Smile.

Health and happiness,
Antonio