Tag: warm up

Why We Should Cleanse for Fall

Fact: fall is the optimal time to cleanse. Just like the trees outside, we turn over new leaves during the autumn season. Our routines change, our priorities change, and our eating habits also change to support optimal health. Although our schedules get busy, it’s important to take some time to rest and rejuvenate our bodies during this time of natural transition.

Tree_in_autumn,_Gran_SassoWhy cleanse now? Great question! Cleansing in toxins and treats we’ve accumulated all summer long (rosé, ice cream, s’mores, anyone?!) and prepare ourselves for winter. Simply cleaning out the old and making space for the new. Cleansing will kickstart the digestive system, reboot the organs, and strengthen the immune system to ward off illness this winter. Cleansing with in-season foods makes up for lacking nutrients. For example, less sunlight means less vitamin D. Therefor, we’ve got to get our D through food instead of sunshine. When you hear people say ‘food is thy medicine,’ it’s because eating clean, nutritious foods can actually prevent sickness. No joke.

So, how should we cleanse? Good news! Recent nutrition research opts for whole food cleanses over fasting or juicing. We can avoid sipping our meals, depriving our bodies, and listening to our stomach growling while experiencing major FOMO on life. The Fab Fall Cleanse includes an abundance of real foods, seasonal recipes, and self-care!

It’s no coincidence that fall makes us crave pumpkin, cinnamon, and other warming comfort foods. It’s prime time for these eats, which means that they’re higher in nutrients and lower in price! Herbs and spices actually have the power to raise our body temperature from the inside out. So, get shopping fall’s favorite foods and email kiley@onehealthyhamptons.com to get your five day Fab Fall Cleanse e-program today to give yourself the gift of health this season!

FullSizeRender(39)One Healthy Breakdown: Less sniffles and a warmer winter? Yes, please.

Warming Herbs and Spices

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Well, the weather outside is (again) frightful. Until spring hits and we begin to defrost, there are things we can do to keep a little bit warmer. Here’s a list of herbs and spices to add to your next meal, soup, or even smoothie, to turn up that internal temperature. Plus, as if warmth isn’t reason enough, they all pack a powerful metabolism-boosting punch as well!

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  • Tumeric
  • Wasabi
  • Basil
  • Shallots
  • Carob
  • Rosemary
  • Ginger
  • Dill
  • Nutmeg
  • Star anise
  • Black peppercorns
  • Garlic
  • Miso
  • Cardamom
  • Fennel
  • Cloves
  • Cinnamon
  • Ginseng
  • Allspice
  • Coriander
  • Chile Peppers

One Healthy Breakdown: Turn the heat up and warm from the inside out

Rainy Day Workout

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Gloomy weather is no excuse to skip your workout! This 30 minute treadmill workout will get your legs moving and your heart pumping. Just print or jot down the program, lace up those running sneaks, and hit the treadmill!

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One Healthy Breakdown: sometimes we all need to run our hearts out…and rain will not stop us!

Q & A w Z: Warm Up & Cool Down

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Q: What is the best way to warm-up and cool-down?

A: Warming up the body before a workout is really important to prevent injury during and after the workout. Lots of people think that static stretching is necessary before a workout, but you actually want to avoid it because it increases your chance of straining or tearing muscles.

For my warm-up, I do dynamic stretching and/or foam rolling for about 5-10 minutes. Dynamic stretching (stretching while moving) should be incorporated into everybody’s workout routine. It allows the body and mind to better prepare for activity. Dynamic stretching increases the heart rate, blood flow, and circulation to muscles. It also activates the nervous system to improve neuromuscular reaction, crucial during a tough workout. Dynamic warm-up can lead to fewer injuries and improved performance, something I’m sure we all want.

There is no one right way to warm up, there are tons of dynamic movements (you can search online for examples.) Pick the movements closely related to those that will be performing during the workout to target the muscles you’ll be working. If you’re training your legs, you could warm up with bridges, leg swings, walking on toes, walking lunges, high knees, lateral squats, etc. There are so many exercises, just pick your favorite 5-6 exercises (10-15 repetitions each or until you feel warm) and practice consistently. It’s very tempting to skip your warm-up, but don’t. Stick with it and it will pay off.

As for cool-down, it is important to let the heart rate come down after your workout.  Cool-down can be as simple as walking one lap, just make sure that you recover. This is the right time for static stretching; stretch the muscles you’ve worked during your workout for about 10-20 seconds. Gentle yoga is a great cool down. I usually do a few static stretches at the end of my workout, like Downward Dog or Forward Fold.

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I also love love love the foam roller. The foam roller, a very cost-friendly tool, can be used to boost circulation before the workout and/or to break up fibrous tissue after the workout, which prevents soreness. The foam roller is my best friend after a tough leg routine, it loosens the tightness.

If you have a question for Z, email kiley@onehealthyhamptons.com or post on the OHH facebook page!

One Healthy Breakdown: warming-up the right way is just as important as what you do during your workout – replace pre-workout stretching with dynamic moves for good reason.