New Year, New Diet?

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It’s early January, and for those of you who have gym memberships, you know that means dealing with a lot more people. A new year spurs New Year’s resolutions, one of the most common of which is to lose weight. Part of that process obviously involves the gym… hence the million-and-one extra people every night getting their treadmill on.

But the other, perhaps more important, aspect of shedding the pounds is diet. Because, unfortunately, no amount of exercise can offset the amount of calories, sugar, and fat I can personally consume in doughnuts. Or cheesecake. Or cookies. Or… well, you get the point.

So what’s the best diet? That really depends on the individual. The key is establishing a lifestyle that is both healthy and sustainable. For me, that means generally eating lots of veggies, fruits, and lean meats while moderating my intake of things like sugar, dairy, and gluten. I don’t completely cut anything out of my diet; rather, I choose to savor those foods by eating them only occasionally.

One of the unexpected bonuses of eating more veggies and less sugar is that I actually eat more food. That’s because the foods I consume are often less calorie dense but more nutrient dense than things like chocolate doughnuts. For those of you who are calorie counters, you likely already know that consuming more vegetables, fruits, and lean meats allows you to eat a lot more food than when consuming sugary treats like soda and candy bars.

  

This year, U.S. News & World Report’s best ranking diets overall (as rated by food and health experts) include the Mediterranean Diet, the Dash Diet, and the Flexitarian Diet. The lowest ranking diets? The Keto Diet and the Dukan Diet, which were rated as too hard to follow and therefore unsustainable. The Weight Watchers diet scored the top slot for Best Commercial Diets and Best Weight-Loss Diets.

Women’s Health Magazine recently shared a fun video that shows what 1,200 calories looks like for three popular diets: paleo, Mediterranean, and vegan. Which one looks the most appealing to you?



Do you follow a particular diet? Or are you more of a diet sampler like me, simply keeping to an overall “healthy eating” lifestyle?

If You Can’t Find the Motivation to Workout, Maybe You’re Just Not a Gym Person

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I have a confession to make: for all the time I spend touting about fitness, I hardly ever go to the gym. And for the longest time I felt guilty about that. But what I’ve come to discover is that there is more than one way to get fit.

If you’re anything like me, you can’t stand the mundane feel of a gym. There’s nothing exciting about elliptical machines, treadmills, and weight lifting equipment. On top of that, the lighting is unflattering and the whole place smells kind of funky. I’d much rather be outdoors, surrounded by nature’s beauty.

It took me the longest time to come to terms with the fact that I’m more of a hiking, biking, kayaking, rock climbing kind of girl. As a society, we are so inundated with images of gym-fit bodies that we tend to exclusively associate the two. Athletes use them. Doctors are always advocating for them. Don’t all healthy people go the gym?

Not necessarily. Being healthy is more than just physical wellbeing; it’s about spiritual, mental, and emotional wellbeing, too. That’s why you have to discover what makes YOU feel inspired and fulfilled.  

As I said before, for me it’s about being in nature. There’s nothing I love more than a scenic walk. But for others, it might be about joining a sports team. It might be about taking a yoga class. It might be that you love animals and want to volunteer at the local animal shelter and take the dogs for a walk. Different strokes for different folks.

If you feel like you literally have to drag yourself to the gym every day, there’s a pretty good chance it’s because that type of an environment doesn’t align with your personality. Do yourself a favor and find an exercise routine that leaves you feeling motivated, energetic, and refreshed.

The Best Workouts For Variety and Intensity

Like intense workouts? Try a spinning class to get your sweat on!
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There are so many workouts out there nowadays, sometimes it’s hard to decide which one is best for you. Do I take a class or join a gym? If so, where? What if I just want to try them all? Below is a general guide to popular workouts that are ideal for both intensity and variety.

Traditional Gym – Variety

A traditional gym like Equinox or Gold’s Gym provides you with plenty of options, and sometimes the fee you pay for your membership will allow you to take all the classes you want for free. There are many machines to try out, and classes you can take at times that are flexible for most schedules. Traditional gyms work best for individuals who are self-motivated and like their workouts to sometimes be intense in either a class or individual weightlifting scenario. Traditional gyms don’t seem to be as social as alternative workouts, as most people either come with workout friends or tend to work out alone.

Spin Classes – Intensity (Cardio)

Spin classes are a great way to get in some sweat-dripping cardio. The classes are filled with fast moving legs and beat pumping tunes. Usually 45 minutes to an hour, the class goes through cycles of speed and power on an indoor bike. You’ll never leave NOT drenched in sweat and ready for the day. Though intense, classes like this are often a bit more social than a traditional gym setting, as many people go to the same class times on a regular basis—so you get to know others. You can find this great workout at places like SoulCycle or FlyWheel.

Crossfit – Variety and Intensity

Crossfit is seen as the most intense of all workouts these days. The classes are a combination of gymnastics skills, weight lifting and cardio. Most Crossfit gyms require a week of training to teach new members how to properly weightlift and correct their form. Often referred to as something of a “cult,” Crossfit gyms are also very social in nature. A lot of the workouts require partners or “spotters,” so you get to know those around you very well. Each class, coaches customize the workouts making every workout different and ideal of those who like variety.  Some great locations in Seattle include The LAB or Crossfit Seattle, but Crossfit gyms can be found all across the country.

Stay tuned for another guide to more specific workout options coming soon!

Workout Advice for the Gym

How many of you have ever walked into a gym only to stop and think, “I don’t know how to work any of these machines!” I know I have. But I want you to put that panic button aside and resist the urge to avoid gyms simply because you feel like you don’t know how to get the most out of the gym experience.

Make sure you get some treadmill or other cardio time in at the gym!

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Personally, I’m a fan of at-home workouts, but I’ve found that there are some great advantages that gyms have to offer that are certainly worth trying out. Plus, if you are someone who finds motivation in the masses and laziness in isolation, the gym might be the best place for you to work out.

Goblet squats with dumbbells make a simple move a little tougher.
Image from oprah.com

So what kind of workouts can you do in a gym? First, start with what you know: the basics. There are usually plenty of open, matted spaces inside gyms where you can do the same moves you would at home—pushups, sit-ups, lunges, squats, etc. Plus, chances are that someone else will be doing some of the same activities.

Once you feel you’ve mastered basic moves, you can move on to some of the weights and machines in a gym. While you may want to focus on getting nice legs or arms, remember that if you don’t have a strong core you won’t get very far. Kettlebell workouts, the Captain’s Chair, planks, crunches, exercise ball sit-ups, and medicine ball workouts will help ensure that your core is becoming strengthened as well as your limbs.

Lastly, make sure you get some cardio in! There are plenty of options: treadmills, stair-steppers, ellipticals, and maybe even some aerobics classes. Try to work at least thirty minutes of cardio into each workout. This will help burn extra belly fat and increase your endurance.

Simple kettlebell exercises
Image from kettlebellworkoutz.com

Here are some simple workouts you can try at the gym, borrowed from an article by Matthew Katz. He interviewed Frank Paganucci, who has enjoyed taking advantage of the gym at his condo building, Azure.

Complete as many circuits as possible in 10 minutes:

Beginner: 5 sit-ups or crunches, 10 push-ups, 15 walking lunges

Advanced: 5 v-ups, 10 manmakers with dumbbells, 15 walking lunges with dumbbells.

Three circuits as fast as possible:

Beginner: 10 squat jumps, 100m treadmill sprint

Advanced: 10 goblet squats (with kettlebell held to chest), 100m treadmill sprint

Complete as quickly as you can:

Beginner: 100 squats, with four burpees at the start of every minute

Advanced: 100 squats with dumbells, with four burpees at the start of every minute.

Azure is a joint venture by the Carl Mattone real estate group and the DeMatteis Organization, and is located in New York City.