Training tips

Most important meal of the day

About 25% of adults miss breakfast and one in five young adults rarely or never have breakfast. People skip breakfast because they either don't have time or they are trying to lose weight and think that skipping breakfast kilojoules is a good way to start the day.

Breakfast can lift your mood, combat stress and improve concentration and memory. And if you're trying to achieve weight control, breakfast is vital. Studies show it kick starts your metabolism for the day and sets the pattern for healthy daily eating. So eat regularly and healthily and your boy will thank you for it!

Here at Summit Gym, we are all aware that this is all easier said than done. But what it ultimately comes down to is how much you really want your goal.

Did you know that exercise decreases pain?

Exercise boosts the output of endorphins - which are the substances that your body produces to fight pain.

Exercise increases the brain's supply of serotonin - an important substance that aids the flexibility of blood vessels, reducing the likelihood of painful irritation. It also improves your mood and helps fight pain in the brain by blocking the brain's perception of it.

Did you know that it also helps regulate your sleep cycles? And getting enough sleep can get you to do that little extra in your sets, because our body can properly combat the pain.

However, just as exercise is vital for our wellbeing, nutrition is just as important. We all need food to function our best, which means having at least 3 meals a day and eating healthily.

10 Health Holiday Tips
Here are 10 great tips for staying fit and eating well over the holidays .

1. Drink lots of water throughout the day. It suppresses the appetite and is something everyone should do year round.

2. Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.

3. Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat. Alternate alcoholic drinks with water or club soda while you're at a party.

4. Enjoy the outdoors as much as possible: bundle up and take the dog for a walk, and try skating or sledding; squeeze 10-minute walks into your schedule. Any extra activity helps.

5. Health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training that are essential to maintaining a healthy way of life. If you’re thinking about joining a fitness center, fall is a great time to sign up.

6. Acknowledge that you're probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it's at home.

7. Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. Another good tip is to leave at a reasonable hour. In addition to helping you get enough sleep during this hectic time of year, you'll also be removing yourself from the temptation to continue eating unnecessary calories.

8. For the 9 out of 10 adults who do not get the essential daily vitamins and nutrients from the food they eat, nutritional supplements should be considered. Life Time Fitness offers a full line of nutritional products, including men’s and women’s multivitamins, energy bars and shakes and weight-loss supplements.

9. Enlist the help of a family member or friend to help keep you on track with healthy habits during the holidays. Choose someone who can provide not only encouragement, but a good example as well.

10. Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don't be too hard on yourself if you slip up. Keep your good intentions, spend time with family and friends and enjoy the holidays.