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6 Ways To Boost Your Metabolism Today

Rachel Larson · May 30, 2023 ·

Have you ever thought, “If only I had a faster metabolism?” You are not alone! One out of every three Americans struggles to maintain a healthy weight. One weight maintenance strategy is to use up more energy each day or increase our metabolism. By using more baseline calories each day, those few extra calories that slip through are less likely to be stored as fat. Interested? Read on.

What is Metabolism?

According to the Oxford Dictionary, metabolism is defined as “the chemical processes that occur within a living organism in order to maintain life.” When most of us think of metabolism we think, “how many calories do I use in a day and how much can I eat without gaining weight!” One thing to keep in mind is 60-75% of our needed calories each day are just to keep us alive. The remainder are activity, exercise and thermogenic effects of food. We could unpack all sorts of things about the mechanics of metabolism, but we will cut to the chase today and tell you what you can do to speed it up!

What can I do to burn more calories?

Get stronger

Increase lean mass by 2-4% pounds of muscle and boost your RMR (resting metabolic rate) by 7-8%.

Eat foods that require more energy to consume

Pick fruits and vegetables that take more time and effort to eat. Add in protein as it requires more energy to digest and break down.

Don’t starve yourself

Dramatic reductions in calories and crash diets slows metabolism by over 22%. Don’t do it! Odds are you will gain back everything you “lost” and more.

Control your appetite but respect your hunger!

Be aware that hunger and appetite are different and that appetite is linked with stress.
Hunger is when our bodies need food on a cellular and metabolic level. Don’t ignore hunger! Eat when your body needs nourishment.
Appetite is getting a second slice of pie on Thanksgiving after 3 plates of food. Or when we keep eating after a stressful day. Be aware of the difference.

Sleep more than 6 hours per night

Lack of sleep is linked with cravings for more energy-dense and unhealthy foods.
Aim for 7-8 hours of sleep each night.

Control stress

Stress increases cortisol, which drives us to choose unhealthy foods and can sabotage our good intentions.

The Power of Strength Training for Women

Alice Halvorson · May 17, 2023 ·

What if I told you that there is indeed a “fountain of youth”? It’s no joke. And it is more simple and less expensive than you are imagining. It’s called strength training and here is why it’s important for everyone, particularly women.

Strength Training Helps Preserve Muscle Mass

Muscle mass decreases approximately 3–5% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This leads to a loss of strength, which increases vulnerability to injury due to bone density changes and stability issues. When we lose muscle it is also accompanied by a progressive increase in fat mass. Essentially we change our body composition, which isn’t desirable! The look most people women desire is a body that has more muscle mass on it…not less. Strength training helps stimulate muscle fibers and signals our brain to hold on to that muscle tissue. By the way – lifting weights does not make you “manly” or “bulky”. It makes you strong, toned and resilient.

Strength Training Strengthens Bones and Helps Prevent Osteoporosis

An estimated eight million women and two million men in the United States have osteoporosis. Of the several exercise training programs, resistance training is known to be highly beneficial for the preservation of bone and muscle mass.

Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the physical tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). Strong bones are essential to prevent injuries.

Strength Training Improves Mood

We all know that exercise has mood-boosting capabilities. And it’s not just the classic “runner’s high”. Results from a 2018 study showed that resistance exercise “significantly reduced depressive symptoms” among research participants. One notable finding was that participants showed an improvement in their mood regardless of whether they grew physically stronger from the exercises. That’s pretty powerful!

Strength Training Improves Posture and Balance

No one wants to see their posture reduced – or the dreaded hunchback as they age. Resistance training improves posture by strengthening the muscles of your upper back, shoulders, hips and core, helping bring these muscle groups back into balance and our joints into proper alignment. Lifting weights also helps improve our balance by strengthening the muscles around our joints.

Strength Training Improves Confidence!

Resistance training builds confidence. There is such power and satisfaction that comes from working hard in the gym. And, as simple as it sounds, some of that stems from literally lifting heavy things. Knowing you can do it, you are capable and you are strong.

References

Boost your Well-Being with Meditation

Alice Halvorson · May 17, 2023 ·

Meditation. Many of you may already be deep into this practice and, dare I say, many more of you may be reluctant to try it – for any number of reasons. But meditation might just be ALL it’s cracked up to be…and more.

What if I said a few minutes a day is all you need to start reducing your stress and increasing feelings of well-being? Having a positive well-being is associated with being able to hold a state of positive emotion for a longer period of time and having more positive emotions in general. It’s finding yourself in a state where you are engaged, calm, and for the most part – happy. According to this article in INC. Magazine, “In other words, you feel good about what’s happening in your life, you feel a sense of connection to others around you and your life has meaning to you.”

Sounds pretty great, right? But can meditation help you get there?

What is Meditation?

Meditation can take on many forms, but it helps to think of it simply as a technique for learning how to redirect your attention to achieve a state of calm, relaxation and focus. Here, you are able to be present and align with the current state of feeling in your mind and body. Without distractions or worry of past and present, our mind is able to “let go” and just be. We aim to be mindful of what is happening without attaching judgment.

Attention and acceptance are two main parts of the popular “mindfulness” style of meditation (like Flostate’s meditations), and are often achieved through a focus on our breath, the feelings we are experiencing, any sensations in our body and the adoption of a positive mantra or message. This is, however, easier said than done, and why meditation (not unlike yoga) is considered a “practice”. It takes time and practice to be able to arrive in this state of calm concentration in the present moment. But it’s worth it.

Meditation Benefits

Meditation has many benefits that can have a positive effect on the well-being of the whole person – mind and body. According to a Scientific Reports article, large percentages of respondents reported that meditation helped to reduce stress or to aid relaxation (89.4%), to feel better emotionally (86.9%), to improve overall health and make them feel better (79.0%) and/or to sleep better (69.3%) Adults who used mindfulness meditation self-reported positive outcomes more frequently when compared to adults who used mantra or spiritual meditation practices.

Psychologists have found that mindfulness meditation actually changes our brain and biology in positive ways, improving mental and physical health. How? Meditation is shown to thicken the prefrontal cortex. This brain center manages higher order brain function, like increased awareness, concentration, and decision making. Meditation also helps increase the efficiency of brain pathways that process information coming in from the senses, and boosts the ability of the brain to direct attention down to the information of interest (aka helps participants focus without distraction).

“Meditation is a cognitive technique that improves a person’s mind, body, and soul. Psychological aspects, like insight, attention, reflection, and self-regulation are deepened,” says Dr. Deborah Serani, professor at Adelphi University in New York. “Meditation can also increase physical experiences, such as increase relaxation, fortify healing, recovery and a stronger immune response, as well as decrease pain, anxiety, stress, depression and blood pressure,” adds Serani.

Also to note, by helping us calm down and focus, meditation deactivates our sympathetic nervous system (our “fight or flight” response), and switches on our parasympathetic system (“rest and digest” response). This is a huge benefit for us given the high-stress, overly-scheduled, fast-moving world that we live in.

All of these benefits contribute strongly to an improved overall sense of well-being. In fact, there really aren’t any downsides or risks to a mindfulness practice! So why not open your mind and your heart to trying it out? P.S. It doesn’t have to take a long time and you can do it anywhere.

Meditate with Flostate!

Flostate now has meditation sessions in our on-demand library! Make meditation a part of your daily or weekly routine, and we know you’ll start to realize the benefits! View Meditation classes on-demand at www.theflostate.com/on-demand. Sign up for a live class www.theflostate.com/schedule.

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References:

Why Does My Shoulder Hurt?

Rachel Larson · February 3, 2023 ·

Worried about shoulder pain? You are not alone. About 1 in 5 adults over the age of 40 experiences shoulder pain when reaching or performing overhead activities.

Understanding Rotator Cuff Pain

Most shoulder pain stems from a malfunctioning rotator cuff. The rotator cuff is made up of four small muscles in your shoulder, and its primary function is to stabilize the ball and socket of your shoulder joint. The rotator cuff, along with its tendons, (the attachment to the bone) work as a team to depress or pull the head of your bone down when reaching. If this action does not occur, your tendons can get pinched or “impinged” under the part of the shoulder called the acromion. If this occurs on a regular basis, say every time one reaches, the tendons and sometimes the nerves become irritated and inflamed leading to tendonitis. The rotator cuff needs space, movement and blood flow for optimal health.

Who is most at risk for shoulder pain?

Individuals most at risk for tendonitis are those that perform repetitive overhead movements or such as athletes and manual laborers. Poor posture can also affect the rotator cuff in individuals that are sedentary and/or tethered to desks and computers. Remember, I said space, movement and blood flow are necessary for a happy team of muscles. Habitual poor posture and workstation ergonomics “pinch” the tendons with forward rounded shoulders. The anterior (front) muscles of your chest known as the pectoralis muscles shorten and become overly tight. If these muscles are not allowed to relax and lengthen, further damage to the tendons may occur when asked to perform. Weekend warriors, recreational athletes or inconsistent exercise can exacerbate the problem. One cannot sit 8+ hours and then play a tennis game or round of golf and expect good shoulder performance.

What do I do if I am experiencing pain when reaching my arm outward or overhead?

It is important to properly diagnose the type of shoulder pain and have it addressed promptly to avoid chronic tendon weakness, degeneration or tears in the cuff muscles. Physical Therapists are movement experts. They can evaluate, educate, and provide prescribed exercises to get the cuff muscles working as a team again. If you have nagging shoulder pain that is impairing your ability to perform daily routine tasks, schedule an appointment with a Physical Therapist. You do not need a referral to a Physical Therapist in the state of Minnesota.

Thankfully, most rotator cuff tendonitis or shoulder pain is easily resolved with specific exercises that target the faulty mechanism. Although every case is different and an assessment by a physical therapist is preferable, we encourage you to check out this video for an exercise you can do today. Remember if shoulder pain is severe, contact your doctor or a physical therapist.

Learn more and visit us at www.theflostate.com.

5 Ways to Manage Stress

Rachel Larson · January 17, 2023 ·

Feeling stressed out? Well, join the club. According to The American Institute of Stress:

77 percent of people experience stress that affects their physical health
73 percent of people have stress that impacts their mental health
48 percent of people have trouble sleeping because of stress

Unfortunately, for nearly half of Americans, stress levels are getting worse – not better.

Stress is like quicksand…slowly drawing us down, and by the time we realize it, it’s almost pulled us under. However, once armed with a greater understanding of why we “stress out”, you can take back some control and proactively reduce your stress. And it doesn’t have to be complicated or costly.

5 quick tips on how to Stress Less and find more calm and joy

Move

It’s no surprise that movement and exercise make us feel better. But why is it so hard to do it? Stress causes people to feel tired, agitated, unmotivated, sad, tense and can even cause acid reflux and other GI issues. Know that if you are feeling stressed and unhappy, movement can help you break free from that feeling and “reset” your system. Some days just stretching is all we have the energy to do. Other days, we may be ready for a full yoga class or even a jog on the treadmill. Know that anything is worth doing. Free yourself from expectations on what you “should do” and just do what you can.

Breathe

Breath is one of the most powerful tools we have to reduce stress now. And, when we are experiencing stress [feelings of overwhelming burden or inability to keep up with demands] the last thing we instinctively do is sit down and breathe for a few minutes. Yet, it is the fastest and most efficient way to dial things down a bit and regroup. You can lower your resting heart rate and calm stress hormones by taking just a few minutes to breathe slowly in and exhale through the nose. Try this 2 minute breath video.

Eat Mindfully

What we choose to eat is also influenced by stress and can add to our stress. That’s right – what you eat might be stressing you out! And your stress is likely fueling some less-than-optimal eating habits. When in a stressed state, we tend to crave – and justify – eating more fried, high calorie, and unhealthy foods. We feel terrible, so we look to food to feel better. And we think that because we are burdened with so much, that we deserve to indulge. Unfortunately, this only masks our stress for a few brief moments, until it comes roaring back.

Food eaten to “feel better” is a bandaid, not a solution. And over time, if food is your crutch, you are more likely to develop chronic diseases such as obesity, heart disease, diabetes, high blood pressure, depression and/or anxiety (American Institute on Stress). Sound familiar? You are not alone. You are one of the majority of Americans struggling with run-away stressors. Please know that you can find your way back to a healthier state. Deep breaths!

Slow down and ask yourself, am I really hungry, or seeking food for a different reason? Stock the house with foods you feel good about eating. So, when you find yourself foraging for food in the pantry and kitchen, you will feel better about the choices you make. Identify the triggers that push you over the edge and consider what you can plan to do differently when confronted with it. It is easier to replace a bad habit with a better one. Trying to remove the bad habit leaves a vacuum. You will get sucked back in if you don’t swap out the old for something new.

Be Present

Did you know that mind wandering without awareness actually makes us more stressed and less happy? According to Killilngsworth and Gilbert (2010) people are less happy when their minds wander than when they are present and experiencing the “right now” moments. You can also think of it this way…if our minds are wandering, we are likely reliving what happened in the past (ruminating) or busy worrying about the future.

Both ruminating and worrying rob us of joy in the present moment. This week, notice if you walk into a room and forget why you went there; if you drive somewhere and don’t remember the journey; if you daydream during a conversation or a meeting; when you weren’t really “listening” wholeheartedly, because your mind was somewhere else. Awareness of when, how often and what distracts you is the first step in reclaiming some control over your thinking. The quality of your thoughts in “default” or mind-drifting mode directly impacts your happiness and ability to experience joy. Be present.

Be Aware of Your Stress Level

Multiple times a day, try to pause and do a stress inventory. How am I feeling right now? What am I thinking about? Do I feel tension in my body? Where do I feel it? Am I breathing or holding my breath? Do I feel agitated or nervous? Why? Where are those feelings coming from? After a brief inventory, recenter by exhaling slowly. Let your shoulders relax away from your ears, stand tall. If you are feeling stressed and a few breaths aren’t enough. Consider going for a walk or doing a Flostate stretch or yoga video. Maybe you need to burn off some stress by doing something more intense like running or strength training. Find a way to channel your energy and “reset”.

Hopefully this article helped arm you with helpful information that you can implement today. You CAN reduce your stress and reclaim your calm! Visit us at www.theflostate.com.

*If you are experiencing severe stress, consider reaching out to your health care team for some extra help and advice.