Improve your mood

Improve your Mood with Exercise

By | Fitness, Mind Body | No Comments

How Working Out Affects Your Mood

Getting regular exercise doesn’t just help you look better. It helps you feel better too. Working out is great for your body and physical health, but even more importantly, it improves your mental health, energy, and overall mood.

For those prone to depression, anxiety, or just general feelings of blah-ness (and isn’t that all of us at times?), regular exercise brings out the mood-boosting endorphins you need to get through your slump.

5 Ways Exercise Improves Your Mental Health

1. Instant Mood Boost

While it might take weeks or even months to notice the physical benefits from exercising, you will notice the mood-boosting advantages within minutes. Exercise really can be a quick fix. After just five minutes of moderate exercise, you can feel your mood lifting. It’s the most natural way to get a mood boost.

2. A Clear Mind

Anxiety and stress can take over your thoughts, leaving you paralyzed to make decisions or fearful of “what-if” statements. Exercises like Yoga, Kickboxing and Zumba take complete concentration. Concentrating only on your movement takes you away from your stress and helps leave it behind. You’ll come out of your workout with a more clear and focused mind.

3. Better Sleep

Start your day groggy and the whole thing gets thrown off. No one can think clearly or feel great on a night of restless sleep. Research has indicated that regular exercise can boost sleep duration and sleep quality. Expending energy through exercise can help you fall asleep quicker and stay asleep longer.

4. Reduce Anxiety

According to an ADAA (Anxiety and Depression Association of America) survey, 7 out of 10 adults in the U.S. experience stress or anxiety daily. Constant stress can take a toll on your mental health and overall well-being. Luckily, exercise reduces anxiety by releasing feel-good chemicals that affect neurotransmitters. Exercise also increases body temperature, which helps induce a sense of calm. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

5. Fight Depression

There’s no doubt that exercise has an impact on depression. One study showed that people who exercised regularly reported having fewer poor mental health days. It makes perfect sense because when you exercise, your body produces endorphins. These natural mood boosters increase optimistic feelings while reducing anxiety and stress hormones.

If there ever was a key to happiness, it has to be exercise. A short stint of physical activity can help you sleep better, clear your mind, reduce your stress, and help you feel better overall. Next time you’ve got the blues, go for a short run or take a new class, and feel the positive effects of exercise.

Happy Hour Hacks

6 Hacks for a Healthier Happy Hour

By | Nutrition | No Comments

Happy Hour Hacks – How to Have Fun + Stay in Shape

Whether you need to blow off steam after work or you’re attending a corporate mixer after hours, happy hours are often an extension of your professional career. Grabbing a drink with a co-worker or meeting others in your industry for drinks can be good for your personal and professional lives.

But it isn’t always good for your fitness. Avoiding these events is nearly impossible—so we’ve created some hacks so you don’t have to undo all the hard work you’ve been putting in at the gym. Here’s how you can enjoy yourself after work, without sabotaging your gains.

Hack #1 – Beware of beer

Some types of beer can have 300 or more calories per pint. Those calories can add up quickly, especially if you drink more than one.

A good rule to remember for beer is that the higher the alcohol content, the higher the calories. If you know you’ll just drink one, you might want to splurge for your favorite. But if a longer night means you’re going to keep them coming, you might want to opt for light beer instead.

Happy Hour Tips

Hack #2 – Choose cocktails wisely

The majority of the calories in cocktails comes from the mixers. Drinks are quickly loaded with sugar when juice or pre-made mixes are added. Add flavor to liquor by adding in seltzer, club soda, and lemon or lime wedges.

Some drinks that won’t set you back too far include:

 – Vodka seltzer

 – Old fashioned

 – Gin and tonic

 – Scotch on the rocks with a splash of water

 – Tequila, club soda and lime

Hack #3 – Snack Smart

Choose snacks with protein like meatballs, shrimp cocktail and hummus. These foods will fuel you and help fill you up. Avoid filler foods like chips and fried cheese. These snacks will leave you feeling heavy, but not satiated.

Hack #4 – Try to eat beforehand

Going to a party or restaurant on an empty stomach is a surefire way to sabotage your efforts at the gym. Add in a few drinks that night and you’re bound to overeat on foods full of fat and carbs. Enjoy a healthy and filling lunch, and maybe even an afternoon snack so you aren’t showing up to your event famished.  

Hack #5 – Hydrate

Drinking water throughout the night will help hydrate you and make you feel fuller. It will also slow you down and prevent you from ordering too many drinks, while also keeping your caloric intake lower for the night.

Hack #6 – Be Mindful of the Snacks

It’s really easy to nosh all night and not even realize how much you ate at the end. Instead of grabbing bites here and there, make a plate and pay attention to what you’re eating. You’ll be more aware of what you consume and more satisfied in the end as well.

Keep your gains in the gym and not on your bar tab. Hit your next happy hour with these tips and you can enjoy a night out with friends or co-workers while staying in shape!

3 Group Fitness Classes You Haven’t Tried—But Definitely Should

By | Fitness | No Comments

We know you don’t always have time to stay up on the latest fitness trends or try the hottest new workout routine. But you still deserve to have fun and get a killer workout!

Group fitness classes are particularly amazing for those with a busy schedule because they do most of the work for you! While you make so many decisions and have multiple thoughts throughout your day, these classes will let you turn off your mind and just be in the moment. Just show up to the class, follow the instructor and you’ll get a kick butt workout and have fun while relieving stress.

These group fitness classes provide just the right amount of fun and fitness that you need to stay sane in your busy world! Here are three group fitness classes that if you haven’t tried yet, you definitely should!

Group Fitness Classes

1. Dance Class (Groov3 / U-Jam / Zumba / Hip Hop)

Ever feel like you’ve lost your groove? Our dance classes will get you sweating as you learn a choreographed routine to some awesome beats. Don’t sweat it if it’s been a while since you’ve hit the dance floor. These classes are for all levels and will make you feel like your 21 at the dance club all over again!

2. Interval Training (HIIT / Tabata / Extreme Interval Training / Power Kickbox)

Bring your fiercest self and get ready to burn mega calories doing these high-intensity interval workouts. You’ll sweat out your stress in the cardio portion and then have a chance to catch a breather and reset during recovery. Don’t hold anything back!

3. Mindful Flow Yoga

Breathe in today’s worries. Breathe out relief as you tell them goodbye. This class allows your body, mind, and spirit to move more freely by focusing on breathwork postures, alignment, and meditation in a flow-inspired class. Experience a constant meditative state as you expand your awareness and your body’s ability to feel light, strong, and grounded. This class is for all levels, so don’t feel like you need to be a Yogi to join in.

Come try one of these group fitness classes with us. You’ll find that making yourself a priority and getting in some exercise will give you more stamina to handle all your tasks, not to mention enough energy to keep up with your hectic life!

Stress Relief Exercises for Moms

Knock Out Stress with these 5 Exercises for Busy Moms

By | Fitness | No Comments

Life is stressful! From shuffling the kids around, to caring for the home and all the little (and big) people who depend on you, the stress seems constant some days. Since stress can sometimes seem like its synonymous with mom, it’s best to find ways to release it.

Don’t worry, we’re here to help! Exercise helps relieve stress by bumping up your endorphins, improving your sleep, lowering your anxiety, and improving your overall mood. After a kick-butt Zumba class or a brisk walk, you may find that you’ve forgotten all about the day’s troubles. Read More

working out after 50

The Top Benefits of Working Out After 50

By | Fitness | No Comments

Isn’t retirement grand? You get to travel, enjoy your hobbies, and the best part of all—spending time with your grandkids. But spending your days without regular physical activity can have its downfalls.

After all, working out after 50 won’t give you abs of steel. So why bother? It turns out there are many benefits to working out in your golden years, including physical and mental. So while you might not get the six-pack you had in your twenties, you will reap plenty of other benefits! Read More

flexibility exercises

Forma’s Top Exercises for Maintaining Flexibility and Alignment

By | Stretching & Mobility | No Comments

Getting older means your body doesn’t always feel the way it used to. Things might ache and crack more, are tighter than usual, and getting back up from a seated position or off the floor takes longer than it ever did in your twenties.

As age increases, mobility often decreases. If you want to stay active, we believe it’s wise to focus on flexibility and mobility to keep you moving. Read More

family resolutions

5 Active Family Resolutions to Set for 2019

By | Fitness | No Comments

As 2018 comes to an end, it’s time to think ahead to the New Year and how you can help your family enjoy a more active and healthy 2019 with some (fun and easy) New Year family resolutions. Setting resolutions and goals as a family gets everyone involved and helps teach kids skills like goal-setting and personal reflection. Read More

busy mom workouts

Busy Mom Workouts: How to Squeeze in Your Workouts

By | Fitness | No Comments

Between juggling nap schedules, running errands, and trying to keep the house from looking like a tornado hit it, fitting in a workout can seem nearly impossible for busy moms.

But when you manage to squeeze a workout in, the rest of the chaos seems a little more calm. Here’s how you can fit in a workout as a busy mom, even amongst all the chaos. Read More

Our Top Tips for Healthy Eating as a Family

By | Nutrition | No Comments

Being super mom is stressful! We know you are doing it all—keeping the house clean, playing with your littles, making time for your marriage, and attempting to feed all those mouths with healthful, tasty food.

Feeding your family healthy foods can help set children up for physical and mental health. Kids (and adults) need their vitamins and minerals in order for their body to heal, grow, and function well. And a healthy diet can contribute to overall mental and emotional well-being.   Read More