Oh, good old cold and flu season. Feeling under the weather is never fun. And on top of not feeling well because you’re sick, you may feel a little guilty because you aren’t hitting the gym either. You may be tempted to go ahead and get a workout in even when you aren’t feeling well. It turns out it’s okay sometimes (and can be beneficial)! Other times, however, it can slow your body’s ability to fight off illness. How can you tell?  When you have a mild cold (with symptoms limited to above your neck; see below for when to rest) and you’re feeling up to it, light to moderate exercise (no intense workouts, please!) might actually be beneficial. Here’s why: It improves your circulation, which can give your immune system a little boost. Temporary symptom relief! That increases circulation from light to moderate exercise when you’re a little sick,...Read more

Almost everyone loves a good cup of coffee in the morning. Four out of five adults consume caffeine daily. But caffeine isn’t just used to wake you up and start your day. Plenty of athletes (and your average Joe) swear by pre-workout supplements that contain a lot of caffeine. But what does caffeine even do to your body? Is it actually enhancing your performance, or can it do more harm than good? The answer isn’t as simple as you might think. Caffeine is a stimulant. It works by blocking the chemical adenosine, which is responsible for making you feel tired. When consumed in moderate amounts, caffeine intake can make you feel more alert, energetic, and focused. It can improve memory temporarily when consumed before a task that requires recall and concentration. The effects of caffeine peak in about an hour after consumption and last for about 4-6 hours, waning as...Read more

This weekend, we will “fall back,” and the days will get shorter and shorter. This leaves many of us missing the sunnier, warmer months, and that affects our mood. Seasonal Affective Disorder (SAD) affects about 5% of adults annually, lasting around 40% of the calendar year. The worst months are usually January and February, but many experience symptoms more quickly when the daylight wanes in early November. It’s no joke either. It’s not just the “winter blues.” SAD causes the same (or at least very similar) symptoms as major depressive disorder- there is a reason that it is a clinical diagnosis in the DSM. According to the American Psychiatric Association, symptoms of SAD include: Weight gain, which is associated with overeating and carb cravings. Fatigue, even if you are getting too much sleep. Feeling sad or having a depressed mood. Loss of interest or pleasure in activities previously enjoyed. Changes...Read more

Hey Ya’ll! Jen here. Ever have a day where you are just feeling kind of… gross? Not physically sick or anything, just icky. I do. Today is one of those days. But you can get out of that funk! Here are some things I do when I’m feeling a little “gross.” Think about what I’ve eaten (or haven’t eaten). What have I eaten today or last night that might have made me feel this way? Have I eaten enough veggies? Protein? Too many sweets or carbs? If I can answer these questions, I know where the problem likely started, and I know how to fix it moving forward!  With questions about my diet out of the way (and hopefully a serving or two of veggies down the hatch), I do a mental body scan. Am I feeling not like myself because I am experiencing a mild headache or cramps? Do...Read more

Finally, it’s fall! The weather cools down, the leaves start to change, spooky season kicks off, and you can finally (almost anyway) wear your favorite cozy sweater! You might as well enjoy all that fall brings AND stay on top of your fitness routine. If you are looking for activities that are fun, all about fall, and help you stay fit, here are some ideas! Hiking! Hiking in the fall is the absolute best. It’s not sweltering hot, there are fewer mosquitoes, and the foliage is beautiful. Whether it’s a short hike or a long one, challenging to easy, spending time in nature is not only good for you physically, but it’s great for your mental health too! Football, soccer, or other outdoor sports! Touch football is fun for the whole family (even if you aren’t good at it), and with the temps finally reaching comfortable levels, fall is the...Read more