5 EASY WAYS TO LOSE WEIGHT THIS SUMMER...

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WITHOUT EVEN TRYING!

Many of us are under the overwhelming misconception that in order to

lose weight and be healthy, we would need to make life-altering

modifications to our daily life. And let’s face it- that thought can be

intimidating and downright frightening to say the least.

The truth is, adopting a few small tips, and making a few simple swaps

and tweaks to your daily routine can make a HUGE difference and can

be more impactful than you think!

Check out the top 5 things we recommend you do in order to start

shedding the pounds, sleeping better, improving your mood, and

enjoying your life!

Get ready to experience the transformation to a happier and healthier version of yourself, without even trying!

MAKING HEALTHY LIFESTYLE CHANGES DOESN’T HAVE TO BE CHALLENGING!

Exercise doesn’t have to mean lifting weights, curling dumbbells, or running on a treadmill. One of the easiest ways we burn calories throughout the day is by MOVING! Make it a goal to move more, in a way that fits your lifestyle and brings you enjoyment. • Pick something FUN you like to do, whether its walking your dog, gardening and doing yardwork, or riding your bike. Be aiming to be slightly more active, your body will burn more calories which will lead to weight loss! • Over time try to increase the duration or the frequency of your movement. For example, if you walked for 10 minutes twice a week, perhaps the next week bump up your goal to a 15-minute walk. Then maybe the next stop is to walk three times a week.

• Partner up having and invite a friend or family member to join you. Having a buddy holds you both more accountable. • Don't overdo it!

1. MOVE MORE

MO

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SLEE

PLet’s face it. We can all get caught up in the hustle bustle and busyness of our everyday lives

and can over-commit ourselves all too easily. In these situations, sleep is typically one of the first things sacrificed to squeeze it all in. • Generally, most of us have a specific time we need to get up by each morning in order to get

to work, get the kids to school, pick up our coffee at Dunkin Donuts etc. Begin treating the time you GO to sleep as important as the time you must WAKE UP!

• In order to recover from moving more our body needs recovery and the best way let it rest

and recover is by getting a good night’s sleep, anywhere ranging from 7-9 hours.

• Sleep effects more than you know! The level of our energy we have the next day, our ability to make good food choices, and how we treat the others around us is all determined by the

quality and quantity of sleep. Say goodbye to crankiness and bad attitudes!

• The human body by nature loves structure and routine. One of the worst ways to confuse our bodies and internal clocks is by going to bed at all different times of the night.

• Think about an infant or a toddler we work so hard to establish a bedtime routine so that they may sleep and grow healthy. This need doesn't disappear as we become adults. If anything,

it becomes MORE important!

2. SET A BEDTIME

RULE

S

Trying to understand proper nutrition, recommended caloric intake, basil metabolic rate, micro and macro-nutrients can make your head spin. One of the easiest ways to get your nutrition headed in the right direction is to build some structure around your eating habits. This isn’t the Wild West, after all! • Some very basic swaps and guidelines can make a dramatic impact. The idea of having all of your meals within a 12-hour window can be beneficial, as it will help decrease snacking if you simply tell yourself after a certain point of the day, there are no more meals. • An easy rule to implement into your eating is to have some sort of protein into each meal you eat during the day. Most Americans are deficient in the amount of protein that they're taking on daily basis. • Start a food journal. Simply journaling all the food that you eat during the day can be an honest wake-up call as to the amount and quality of the food that you are consuming. • Pay attention to your beverages! Extra calories can add up fast when you have drinks such as coffee with a few spoonful’s of sugar, or soda several times a day. Instead, switch to water with lemon wedges, or fresh cucumber slices. Drinking black coffee may seem UNHEARD of at first, but the taste will actually grow on you!

3. CREATE RULES FOR EATING

UN

PLU

G

Owning a Smartphone can be both a blessing and a curse. Who doesn’t like having a world full of helpful and interesting information at their fingertips? With unlimited access to movies television TV shows and YouTube you can be constantly entertained. But when is enough actually enough? • Challenge yourself to slowly reduce the amount of time in front of electronics, including televisions, phones and computers. • One of the best things that you can do is eliminate the use of all electronics 1 hour prior to your set bedtime. The light with blue undertones that is emitted from the electronics, which actually prohibits you from falling asleep. • After unplugging, work on adopting new habits with the free time you now have after the reduction of electronic usage. Try reading, journaling, or back to our number one tips: more movement! • Avoid digital dementia and use your brain to do the simple tasks that we now depend on our Smartphones for- such as basic calculations, writing letters by hand instead of emailing, and actually making an old-fashioned phone call instead of sending a text!

4. UNPLUG & DITCH THE TECHNOLOGY

JOIN

!

We are the Mohawk Valley’s premier wellness and fitness facility! Over 7 years ago, Mohawk Valley Wellness started in a garage with a few friends working out together. The idea was living a better life through fitness and positive social interaction. We have grown to become the most successful fitness facility in the Central New York area. In these years we have gained valuable insight and realized that one program may not be the best fit for everyone.

Mohawk Valley Wellness offers 10 different programs and services to choose from to accommodate all different levels or athletes and training needs. Choose from:CrossFit, Mohawk Valley Fitness (excludes a barbell), Rowing, Co-Movement, Weightlifting Club, Nutrition Coaching, S4C Soccer Programming, CrossFit Kids, Yoga, Personal Training,High School Athlete Program, and Strength Training/Strongman. Wow! • We have the area’s most knowledgeable and diverse coaching staff. • Our community of members are constantly doing things not only inside the gym but outside of the gym to give back and support our local Mohawk Valley community. • Being part of a group of individuals with a common goal of being healthier and happier is a great way to succeed in becoming happier and healthier yourself!

5. JOIN MOHAWKVALLEY WELLNESS!

WE WANT YOU TO JOIN THE FUN!

CALL 315.316.0023 AND MENTION THIS EBOOKTO BECOME HEALTHIER & HAPPIER TODAY!

WE CAN’T WAIT TO MEET YOU!

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ENJOY 50% OFF YOUR FIRST MONTH!