5 Killer Keys to Shedding Weight in 2017

Sometimes all it takes is a fresh start to get your head in the game and change your life.

Do you feel burnt out and uninspired to keep working toward your fitness goals? You’re not alone! Leave your unhealthy habits and negative mentality in 2016 and turn it around in the new year. Live by these keys to shed weight, feel more energized, and gain a positive mindset in 2017. Plus, read on to learn tips from DynaPro Direct experts!

1. Amp Up Your Cardio:

   In the new year, you’ll want to get your blood flowing and increase your metabolism. Grab a DynaPro jump rope so you can focus on cardio when you’re not at the gym or in the mood for a long run. Plus, build up your coordination skills and endurance by practicing new tricks and increasing your speed.

2. Have a Strong Mentality:

   If your mind is on your side, it’s all yours. Take a cue from DynaPro Direct fitness and anti-aging expert, Darnell Cox: "On a good day, when my head is in the right place, I can talk my laziest version of my physical self into hitting the gym hard, and talk my junk food-craving self out of devouring the bag of whatever cookies are in the cupboard. But there are those days, when those are flipped. When my head is not where it needs to be and my body will follow suit."

3. Balance Your Muscles:

   Instead of bulking up with free weights, incorporate resistance bands into your workout routine to help stabilize and balance your muscles as you build them. Try experimenting with regular resistance bands, mini precision loop bands, or power resistance bands.

4. Make Your Workout Routine Fun:

   Follow a fun and effective plan, like the Katie Austin Workout Package, to stay on track and add energy to your routine! Austin is a millennial fitness leader who inspires and teaches thousands on social media to strive for and reach healthy goals. Now, there’s a box that brings our DynaPro products and her inspiration right to your doorstep.

5. Plan Your Meals:

   Prevent caving in and reaching for the stuff that’s not so good for you by planning your meals. Check out these tips from DynaPro Direct nutrition expert, Danielle Pashko: "Planning your food will save you from making bad choices when your blood sugar gets low and you're feeling hungry and impatient. Have your fridge or freezer stocked with some lean protein options like organic chicken, tuna, turkey, and eggs. Then you can always easily pair it with some mixed greens or tomato and cucumber salad. This type of meal only takes five minutes - when you have more time, then it’s easier to get more creative with side dishes or salad stuffings!"

Source: https://www.dynaprodirect.com/2017-weight-loss-tips/

10 Hacks to Make the Holidays Healthier

On a holiday morning, your first thought probably isn’t to pull out your resistance bands and get ready for a workout. When you start thinking ahead to dinner, you may want to consider what workout you can fit in your day, and how it will make your festive meal even better. Yes, just because you’re not thinking about fitness on a day of celebration, you probably won’t be able to stop remembering your indulgence the next day. This year, let yourself off the hook. Indulge with these tips in mind to enjoy your holiday to the fullest:

1. Forget the fast.

   We know the usual plan, skip big meals throughout the day so that you’re really hungry for dinner. Stop right there! Not only does skipping meals make you less hungry, it’s a bad habit for both your mind and body to learn this habit. Small meals throughout the day will keep you on a regular schedule, and prepare you for a full dinner.

2. Drink water throughout the day.

   Dehydration often shows itself with a lack of hunger. You know the feeling, when you haven’t eaten much all day and can’t understand why you’re not hungry. Prepare for a holiday meal by staying hydrated throughout the day, and you’ll avoid snacking before your favorite meal.

3. Work Out

   Don’t assume because it’s a holiday there isn’t enough time for a workout. Grab a few resistance bands and an exercise ball and create a 20-minute circuit you can do right at home. Perform squats, bicep curls, rows, and shoulder lifts with resistance bands, and make time for an ab workout with your exercise ball.
   A morning workout will get you ready and energized for those long family holidays, and remind you to stay motivated about your goals. You’ll even be more likely to make healthier choices throughout the day.

4. Plate setup.

   Yes, we have a strategy to our plate servings. Start out with the protein and veggies you’re going to eat. After you’ve filled up on nutrient-dense foods, serve yourself carbohydrates like stuffing, mashed potatoes, or even a biscuit. You’ll be able to enjoy your favorite foods, without becoming stuffed on carbs alone.

5. Bring an appetizer.

   Bring a cheese and crackers alternative by offering to bring an appetizer you won’t feel as guilty about. Try homemade hummus or a veggie platter with yogurt dressing. With more options to choose from, you’ll save yourself and other guests calories throughout the holiday feast!

6. Lend a helping hand.

   Want to avoid the appetizers altogether? Offer to help the hostess. Keeping busy will prevent you from casual snacking so you can save room for the main course. It will also keep you on your feet and moving throughout the day! You’ll see your Fitbit steps increasing rather than reminding you to move! You might not realize just how much work you’ll be doing moving around the pot filled with five pounds of potatoes.

7. Become your own bartender.

   Play bartender for yourself to cut out unnecessary calories, if you’re not skipping out on alcohol altogether. Choose seltzer and create flavors with fresh fruits and spices. Not sure what will be available? Bring your own signature cocktail to share so you can avoid added sugars and sodas, while giving everyone something to enjoy. If you give the host control over your liquid intake, you might end up consuming way more calories than you would have liked to.

8. Hold the toppings.

   Chances are you won’t skip dessert, and we don’t blame you. What you can do, though, is skip out on the extra whipped cream topping to your pie. Enjoy your favorite pie, and skip the additions as a small way to cut out heavy calories to your day. This applies to creamy dressings, sauces, and gravy too!

9. Plan ahead.

   Guilt is a common feeling after the holidays as we indulge more than usual. Plan and schedule your next day’s workout ahead of time, whether it is hitting the gym or an at home resistance band workout.
   Knowing you already have a plan of action will help you stay committed to it and avoid those unhealthy guilty feelings associated with food.

10. Enjoy!

    Yes, indulge and enjoy it! Holidays come once a year — if you have a slice of pie, take your time and slowly enjoy it rather than trying to see how much you can eat. (Think quality over quantity.) Eating slower will not only help you eat less, but will allow you to enjoy what you’re eating. By enjoying your favorite holiday treats in moderation you can create healthy eating habits.

Source: https://www.dynaprodirect.com/10-healthy-holiday-hacks/

10 Reasons You Need to Keep Health in Mind on Vacation

You’re traveling and enjoying life — it’s the perfect time to boost your energy levels and feel good by focusing on your health! Here’s how.

Taking some vacation time will inspire you to recenter yourself, forget about stresses that occur on the day-to-day, and most of all, enjoy life! Whether you’re taking a trip with the family, or booking a flight on your own, it’s a good idea to focus on your health while you’re away. The best part? Focusing on your health during vacation time can actually amp up your motivation to focus on your overall health when you get back from your trip. Keep these healthy travel tips in mind before your next trip:

1. Consider It Self-Care

   One of the worst things you can do is have the mentality that taking care of your health is a burden. In daily life, you might not always feel like you have the energy levels to man a full workout after a long day, or the self control to choose the salad over the pasta dish when you have a craving. It happens to all of us! Just remember, thinking about your mentality while away on vacation can really help. Think of exercising and eating right as luxuries, and make a conscious decision to choose getting active and opting for health whenever you get the chance to while away. When you associate luxury with self-care and health, you’ll be more likely to make time for yourself (and want to!) when you get back home from your trip.

2. Embrace Meditation

   If you’re traveling somewhere serene, by the beach, in the mountains, or just about anywhere with a space that you can be one with yourself, take a few minutes each day to meditate. Meditation will completely reset your mind on vacation. It’s a great tool to slow your trip down and keep your mind in the right place to make the most out of each day. If eating healthy and making time for exercise is important to you on your trip, then affirm to yourself that you will prioritize those things during your mediation.

3. Combine Exercise With Sight-Seeing

   This works especially well if you’re on your own, but it can totally happen if you’re traveling with a family, too. If you’re on a business trip, for example, in a city you’ve never seen before, pull up a map and plot out some of the city’s well-known sights and attractions. There’s your morning run! It’s easy to embark on a family adventure run too, but just be prepared to make frequent stops when different landmarks catch interest.

4. Take an Active Trip

   You don’t need to be an expert rock climber, hiker, or skier to book an active vacation. There are plenty of family-friendly trips to book that will keep your tribe moving around in fresh air the entire time! Focus on areas known for their beautiful landscapes or beaches, and look to National Parks if you need some inspiration. If you’re going abroad, stay off of a cruise ship and consider venturing to a country where you know there will be lots of walking and sight-seeing.

5. Bring Healthy Snacks

   Depending on where you go, and for how long, you can (and should!) prepare some healthy snacks to bring along. Healthy snacks can make or break your eating habits while away. From curbing hunger between meals, to keeping energy levels up, it’s important to keep snacks close that the entire family will enjoy. This will help you steer clear of caving in and buying processed, junky foods when on-the-go.

6. Think Smart When Eating Out

   Make sure your meals aren’t spaced out too much while on vacation. As relaxing and enjoyable as vacations are, it’s likely that you and your family members will be expending a bit more energy than usual, so it’s important to pay attention to everyone’s different hunger cues. (Healthy snacking can stave off bad moods, by the way!) Study the menu and consider the different methods of cooking (baked vs. fried) and sauces (simple ingredients vs. bold and creamy) and try to go for options that come with fruits and veggies. Though you might be tempted to indulge on vacation, remember that overeating can drag you down and the last thing you want is to feel lethargic when there’s so much to take in.

7. Moderate Alcohol Consumption

   Of course you should go for that glass of wine and feel zero guilt for sipping on a tropical drink poolside. But if you make indulging in alcoholic beverages a habit on your vacation, just remember that you can cut corners when it comes to calories. After your first frozen margarita (which can be around 700 calories) switch to a glass of wine or have a tequila soda.

8. Bring the Right Equipment

   Make sure you bring some easy, portable exercise equipment along with you to make staying in shape on your trip easier. Deflate an exercise ball, pack it, and pump it up in your hotel room. Toss resistance (and mini resistance) bands into your carry-on, or bring a jump rope for diversifying your cardio routine while away. Working out while on vacation has never been easier, and all of our products are designed to go with you when you travel.

9. Welcome New Healthy Habits

   While you’re away and experiencing a new area, find out the health secrets of the locals. This can range from anti-aging techniques to munching on the superfood of their city. Plus, see how the locals like to get their exercise in, and copy what they’re doing. You never know — you might pick up a few healthy habits that you’ll want to bring home with you.

10. Don’t Depend on the Gym

    If your staying in a place that doesn’t include an exercise facility, that doesn’t mean staying healthy on your vacation is a wash — at all. Use your portable fitness equipment, strap on your sneakers, and get to work! While it’s certainly a luxury to work out in a new facility, it’s not a necessity, at all.

Source: https://www.dynaprodirect.com/10-tips-for-healthy-vacations/

Health-Or-Treat: 10 Ways To Keep Your Family On Track After Halloween

Success on Halloween night means lots of candy might be lurking around your home. Here's how to keep everyone on track.

The spookiest time of the year doubles as prime time for kids to score a candy jackpot! While Halloween is a tradition, it's important to keep in mind how damaging a big sack of sugary goodies can really be for a health-focused family. It's just as important to remember that there are ways to keep the family healthy, without making your kids unhappy - especially after a night as magical as Halloween. If you're a parent, play the Good Witch (or Warlock!) role, and divvy up the sweets in a way that will keep your kid’s spirit soaring. Here are 10 ways to do it:

1. Don't trick the trick-or-treater

   Your kid has spent hours - days! - fantasizing about the mischievous magic of Halloween night. Choosing a costume, making Halloween crafts, and watching spooky movies are just a few examples of the festive activities that amplify a child’s excitement for the fun traditions that come hand-in-hand with Halloween night. That's what makes it fun! You will absolutely crush your kid’s spirit if you don't take their candy loot seriously. The witchiest thing you could do is take something from your child’s coveted candy stash without talking about it first. Let your kiddos know prior to venturing out into the night that when they return, you will join in on the excitement of sorting the candy. Don’t police your kids! Keep a watchful eye without being a downer. This way, they’ll be mentally and emotionally prepared to have you there checking out the collected candy supply. You can also use this time to mention the basic safety concerns of collecting candy from strangers. If something doesn't look right, or if you see your kid snagged your favorite candy that you haven't had in 10 years, don't trick your child. Explain to your little one why that piece of candy doesn’t look right (say, a ripped wrapper) and feel free to voice that your favorite treat is sitting in the pile of loot. You might be surprised when your kid’s eyes light up in excitement to give it to you. And if they don’t, move on and pick up a piece of that candy in the grocery store tomorrow if you really need it.

2. Trade it

   If your kiddo has allergies, or you just can’t stand the thought of having so much Halloween candy in the house, make a deal. Explain to your kid that she can trade in 10 pieces of candy for a small toy, or 20 pieces of candy for a something a little bit bigger. It’s a smart idea to have two or three options stashed in the closet at home. If your kid really just wants to keep the candy, then you can just save the toys for Christmas.

3. Give it

   If your kids are old enough to understand what it means to give back, then run this by them! Your kids can send some (or all!) of their candy to Operation Gratitude, an organization that sends more than 100,000 care packages annually to U.S. troops and their children. Kids will have fun putting together the packages and including a special letter or picture. If you want to do this with your family, jump on it! The deadline to send Halloween candy is mid-November.

4. Pace your portions

   So you've hawked, negotiated, and donated and you're still left with a pile of individually wrapped sugar? It's more important (now than ever before!) to harness the power of portioning. As excited as your kids may be about their candy, it’s your job to protect them from candy crashes, M&M meltdowns, and Twizzler tantrums by setting some limits and standards around two things:
   • How often: Decide when your kids will get to indulge. Is it once after school? Or at lunch and then again after dinner? How often on weekends? Include your kid in the decision making around this, and leave some room for negotiating. If you want your kid to have no more than three pieces after school, go in asking how she feels about choosing one piece every day after school. If she wants more, let her feel heard and agree on two pieces. If she’s still pushing for more, then you won’t feel like you need to get into a battle about her having three pieces after school.
   • How much: How many pieces of candy you give your child in one sitting is up to you, your child, and their current diet. If your kid is a healthy eater, do try to to limit the candy during each treat time to one to two pieces. If your kid regularly snacks on sugary foods or sodas (New Year’s resolution, anyone?!) then they will have more tolerance for the sugary candies. They might be able to have two to four pieces.
   If your kid is younger, keep the candy out of their reach until it's time to pick out pieces. If your kid is older, don’t try to control keeping the candy if you’re working on developing trust. Let your kid keep the stash, but keep an eye on it. If it's depleting at a faster rate than agreed upon, then you can certainly be the keeper of the candy.

5. Save some for baking

   As you're sorting through the sweets with your kid, explain that some of the candies can be used for baking. Even better, ask your little baker if he'd want to set some candy aside to bake a Thanksgiving dessert when the time comes! Whether it's for Thanksgiving or not, set a goal to set some baking-friendly candy aside in your baking cabinet. The stash keeps getting smaller/

6. Add it to a smoothie

   Ask your kids for some peanut butter and chocolate candies to make them a Halloween Milkshake. You can use chocolate protein powder, milk, and a scoop of peanut butter to whip up some healthy smoothies. Garnish with the candy or toss some chunks into the smoothies. Your kids don’t need to know that the entire smoothie isn’t made from candy - plus, it will still taste like it.

7. Make trail mix

   Grab those seeds, nuts, pretzels, and whatever else you like in your trail mix! Toss in some candies to sweeten it up. Keep in mind that not all trail mix is healthy, so think about the overall calories and sugar found in the dried fruits and other ingredients you will use. This is a really fun (and sustaining) snack for kids to bring to school, too.

8. Store it for the gingerbread house

   Choose the hard candies that will look adorable as Christmas lights on a gingerbread house. Don’t make your kid feel like you’re takings something away. Remind her that she can choose to design her gingerbread house however she likes, and if she sees something really cool, then you’ll help her by putting it aside. Watch that stash get even smaller.

9. Bring some to the office

   Tell your kids you’d like to bring some candy to the office and see what the reaction is. You deserve some of this candy after all of the hard work you’ve put in driving back and forth to Halloween get togethers, supervising the trick-or-treating festivities, and giving your kid the best face paint job on the block! Toss some candy into a dish and watch your coworkers empty it out, or keep them close by your desk.

10. Work out

    If you work out as a family together (again, some New Year’s resolution inspiration!) explain to the family that when sweets are added into the diet, it makes sense to add in a little extra time for physical activity during the day. Whether that means five extra sit-ups or ten more minutes stretching, let the kids know what it means to strike a balance between diet and physical activity. That’s a lesson that will last a lifetime.

 
Check out Effective Workouts Here to Get Back in Shape!

Source: https://www.dynaprodirect.com/10-tricks-keep-health-on-track-after-halloween/