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Creating workout goals feeds motivation. But when you set your sights too high and have no clear plan of attack, those goals can become intimidating and demotivating forces—especially when you’re not making progress as quickly as you hoped. GET SMART A way to avoid being overwhelmed when setting goals is to implement the S.M.A.R.T. system, a five-step approach that can keep you focused and on track. The acronym stands for specific, measurable, achievable outcome, relevant, and time-based. If your goals can’t fit into those categories, you may need to rethink how realistic they are and consider tweaking them. Once you’ve…
In an effort to slash sugar while still getting a taste of the sweet life, many consumers and food companies have started using stevia in everything from coffee to protein shakes. While the general thought is that stevia leaf extract is healthier than sugar, there are a few important things to bring up in order to declare a true winner in the stevia vs. sugar battle. What Is Stevia Leaf Extract? Stevia is a zero-calorie sweetener derived from the leaves of the stevia rebaudiana plant. Some manufacturers take an extract called rebaudioside A from the leaves and add sugar extracts or additives to make their…
Losing weight is a common fitness goal for many, and incorporating regular exercise into your routine is a crucial component of any successful weight loss journey. But many of my clients wonder: How often should you work out for weight loss? That’s why below, I’ve outlined the frequency of exercise, the best types of workouts for weight loss, and a sample weight-loss workout to kickstart your fitness routine. Incorporating a well-rounded workout routine into your lifestyle, consisting of both strength training and cardiovascular exercise, is essential for effective weight loss. Finding a workout frequency that suits your schedule and goals,…
More people are choosing to live an alcohol-free lifestyle than ever before. In fact, according to Gallup News, 62 percent of adults under the age of 35 are active drinkers, which is down 10 percent from only two decades ago. As a registered dietitian, I am always excited to help people navigate their alcohol-free lifestyle if that is something they are motivated to do, and that includes figuring out the growing world of alcohol-free drink options because not having alcohol doesn’t mean that a drink supports your health. Sure, zero-proof drinks are alcohol free, allowing the body to avoid being…
Did you know that every person has an inner voice that constantly chats away inside their head? Some call it self-talk, while others might know it as the “inner critic.” But what is this voice, and why does it seem to be more negative than positive? What is the Inner Critic We all experience self-criticism. It’s a form of self-talk, but it’s not always the cheering and supportive type. Sometimes it’s more like that pesky cloud that casts a shadow on even the sunniest day. We All Have It! Each day, our minds generate about 85,000 thoughts. A staggering 50,000…
DEAR MAYO CLINIC: I worry about my neighbors this time of year who live alone. Are there health risks to loneliness? What can be done to help? ANSWER: Up to 40% of older adults feel lonely. Loneliness can occur in all age groups, but people over the age of 60 have been shown to have higher incidences of both loneliness and social isolation. Loneliness is a feeling, while social isolation is something that can be measured. For example, how often do you talk to someone? How often do you leave the house? Do you attend religious services or other community…
DEAR MAYO CLINIC: A co-worker was diagnosed with kidney disease last year. He is now on dialysis three times a week as he waits for a kidney transplant. He shared his hope to get a living donor, explaining that he will have a longer wait since there are not as many diverse people signed up as organ donors. Can you explain why this is and what can I do to help? ANSWER: More than 103,000 people in the U.S. are waiting for an organ transplant, according to the Organ Procurement and Transplantation Network. Nearly 60% of people on transplant waiting lists come from minority…
Personal health is often among the top New Year’s resolutions each January. Beyond diet and exercise, Dr. John Presutti, a Mayo Clinic family medicine physician, says the start of a new year is a good calendar reminder to update adult vaccinations. Watch: The Mayo Clinic Minute Journalists: Broadcast-quality video pkg (1:05) is in the downloads at the end of this post. Please courtesy: “Mayo Clinic News Network.” Read the script. Whether it’s the annual flu shot, latest COVID-19 booster, or milestone shots that cover pneumonia, shingles or tetanus, staying up to date on immunizations is just one way to protect your…
It’s restful for a couple reasons, she says. First, being alone helps her mentally—“I have a moment to myself to either reflect on my day or to just be present and enjoy being outside,” Mastro says. And the gentle, low-impact movement helps her body kick start recovery mode after putting in some tough training. “Having a clear mind and rested body allows me to be the best version of myself, excited to do the work,” she says.2. Daydreaming about all the good stuff.When training ramps up for a big competition, gymnast Jordan Chiles—who already has a silver Olympic medal and…
‘Tis the season for enormous meals, lots of beverages, and pie—with ice cream on top, of course. Because of all the parties, snacking, and high-calorie foods, it’s no wonder why so many people are terrified of putting on extra weight during the holiday season. However, let’s set the record straight: You won’t gain the clichéd “10 pounds during the holidays.” But you may gain some weight on average, which can still derail you from your health and fitness goals. That’s why we’re here with 10 of the best exercises to melt holiday weight fast. It’s super common to skip exercising…