\n<\/strong><\/h1>\n
[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/4″][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=”50px” image_repeat=”no-repeat”][vc_empty_space height=”50px” image_repeat=”no-repeat”][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” text_align=”left” background_color=”#00205b” css_animation=”” box_shadow_on_row=”no”][vc_column][vc_row_inner row_type=”row” type=”grid” use_row_as_full_screen_section_slide=”no” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column_inner][vc_empty_space height=”15px” image_repeat=”no-repeat”][vc_column_text]<\/p>\n
Experts from UR Medicine\u2019s Fitness Science and Center for Community Health & Prevention programs weigh in on how to emerge from winter and pandemic hibernation.<\/span><\/h4>\n[\/vc_column_text][vc_empty_space height=”15px” image_repeat=”no-repeat”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column][vc_empty_space height=”25px” image_repeat=”no-repeat”][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column width=”1\/4″][vc_column_text]![\"Cameron](\"https:\/\/www.rochester.edu\/advancement\/wp-content\/uploads\/2021\/03\/Cameron-Apt-300x300.png\")
<\/p>\n
Cameron Apt,
\nATC, CSCS, USAW <\/strong><\/p>\nUSAW Director of Athletic Performance Services, UR Medicine Fitness Science<\/em><\/p>\nUR Medicine Fitness Science is a research-based program that helps people optimize their performance through movement analysis and training, nutrition consultation, and mental skills coaching.<\/strong><\/p>\nCheck out Apt\u2019s 28-day home workout series<\/a>.<\/p>\n[\/vc_column_text][\/vc_column][vc_column width=”3\/4″][vc_empty_space image_repeat=”no-repeat”][vc_column_text]<\/p>\n
Do a little more than yesterday<\/h3>\n
\u201cMany people think it takes a lot of hard work to take their fitness to the next level. If you play a high-level sport, it might,\u201d says Cameron Apt. \u201cBut for most of us, it takes a consistent level of \u2018just enough\u2019 and \u2018a little bit more than yesterday\u2019 to shape our goals into reality.\u201d Apt offers these tips:<\/p>\n
Build your habits back slowly.<\/strong> If you haven\u2019t worked out recently, don\u2019t start by running a 10K or lifting 300 pounds, just because that\u2019s what you used to do\u2014you\u2019ll end up sore and maybe even injured. Our bodies adapt, but not overnight. Instead, for the first one to three weeks, do a little bit, and do it consistently. That could be stretching, taking a walk or short jog, or doing some bodyweight exercises.<\/p>\nYou don\u2019t need gym equipment.<\/strong> Bodyweight exercises are strength-training exercises that use our own weight to provide resistance against gravity, such as squats, push-ups, and planks. Not only do they have a massive impact on strength, flexibility, and cardiovascular fitness, they also improve mobility and stability in a way that traditional strength training does not. You\u2019ll have a stronger core, better balance, and move more smoothly for everyday life.<\/p>\nDo less than you think you should, but do it more often.<\/strong> Try doing five or fewer bodyweight exercises each day. Or pick one exercise and do five every hour, on the hour, throughout your day\u2014it adds up quickly and you\u2019ll build strength without soreness or overstressing your body. Each day, add one more rep per hour or increase the number of hours. By making small changes and consistently applying them in our daily lives, we adapt without getting injured and build strength and performance.[\/vc_column_text][vc_empty_space height=”25px” image_repeat=”no-repeat”]<\/i><\/span>\u201cFor most of us, it takes a consistent level of \u2018just enough\u2019 and \u2018a little bit more than yesterday\u2019 to shape our goals into reality.\u201d<\/span><\/h6><\/blockquote>[\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column][vc_empty_space height=”75px” image_repeat=”no-repeat”][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column width=”1\/4″][vc_column_text]![\"Jill](\"https:\/\/www.rochester.edu\/advancement\/wp-content\/uploads\/2021\/03\/JillChodak-300x300.png\")
<\/p>\nJill Chodak,
\nMS, RD, CDN<\/strong><\/p>\nClinical Dietitian, UR Medicine\u2019s Center for Community Health & Prevention<\/em><\/p>\nFind out more nutrition tips and recipes from Chodak<\/a><\/p>\nGet a personalized eating plan based on USDA guidelines<\/a><\/p>\n[\/vc_column_text][\/vc_column][vc_column width=”3\/4″][vc_empty_space image_repeat=”no-repeat”][vc_column_text]<\/p>\n
Personalize your plate<\/h3>\n
March is National Nutrition Month, and this year\u2019s theme is \u201cPersonalize Your Plate.\u201d But how? Jill Chodak offers the following advice.<\/p>\n
Think about what you want to change and what you can change, rather than what you think you should change.<\/strong> Take a kind, reflective look at where you are with life, health, food, money, work, and stress. This will make all the difference in how things go.<\/p>\nRecognize that every day is different and be prepared.<\/strong> Have a plan A, B, and C to ensure flexibility, promote long-term change, and support those ups, downs, and in-betweens. One day you might work out, eat fiber, and go to sleep on time, while another day you might be so exhausted, none of that seems feasible. What can you do then? Rest. Call a friend to support mental health. Identifying and navigating obstacles is the key to achieving long-term health.<\/p>\nFind what works for you and get the support to achieve it.<\/strong> It seems simple, but how often do we consider choice in the health journey? We all have different bodies, genetics, health conditions, and eating patterns. Find out what makes your body and mind feel best and move toward it. This may also mean having to drown out \u201cnutrition noise\u201d from folks offering the latest trend or fad to get healthy. What works for a family member, best friend, or celebrity may not work for you. If you\u2019re not sure where to start, reach out to the people who have dedicated their lives to this\u2014registered dietitians. Find one near you, here<\/a>.[\/vc_column_text][vc_empty_space height=”25px” image_repeat=”no-repeat”]<\/i><\/span>\u201cFind out what makes your body and mind feel best and move toward it.\u201d<\/span><\/h6><\/blockquote>[\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column][vc_empty_space height=”75px” image_repeat=”no-repeat”][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column width=”1\/4″][vc_column_text]![\"Jennifer](\"https:\/\/www.rochester.edu\/advancement\/wp-content\/uploads\/2021\/03\/JenniferLee-300x300.png\")
<\/p>\nJennifer Lee
\n<\/strong><\/p>\nCPT Lifestyle Counselor at the Center for Community Health & Prevention<\/em><\/p>\nFor more meditation resources, Lee recommends the Calm<\/a>, Headspace<\/a>, and Insight Timer<\/a> apps.<\/p>\n[\/vc_column_text][\/vc_column][vc_column width=”3\/4″][vc_empty_space image_repeat=”no-repeat”][vc_column_text]<\/p>\n
Make a mindful transition<\/h3>\n
\u201cMany people expect that they\u2019ll jump right back into their old routines and activities when things open up again,\u201d says Jennifer Lee. \u201cBut this may not be realistic or what we need.\u201d She adds that acknowledging what we\u2019ve all experienced\u2014a year of collective hardship\u2014and transitioning to new realities can be difficult. To help people adjust, Lee offers the following suggestions.<\/p>\n
Try mindfulness-based stress reduction, or MBSR.<\/strong>
\nMindfulness is the ability to know what is happening in your head at any given moment without getting carried away. Often recommended to manage disease, MBSR is a useful method for improving mental health and reducing symptoms of stress, anxiety, and depression. Lee likes compassion or loving-kindness meditation and suggests the ten-minute \u201cGuided Lovingkindness\u201d meditation<\/a>.<\/p>\n
<\/p>\n\nATC, CSCS, USAW <\/strong><\/p>\n
USAW Director of Athletic Performance Services, UR Medicine Fitness Science<\/em><\/p>\n UR Medicine Fitness Science is a research-based program that helps people optimize their performance through movement analysis and training, nutrition consultation, and mental skills coaching.<\/strong><\/p>\n Check out Apt\u2019s 28-day home workout series<\/a>.<\/p>\n [\/vc_column_text][\/vc_column][vc_column width=”3\/4″][vc_empty_space image_repeat=”no-repeat”][vc_column_text]<\/p>\n \u201cMany people think it takes a lot of hard work to take their fitness to the next level. If you play a high-level sport, it might,\u201d says Cameron Apt. \u201cBut for most of us, it takes a consistent level of \u2018just enough\u2019 and \u2018a little bit more than yesterday\u2019 to shape our goals into reality.\u201d Apt offers these tips:<\/p>\n Build your habits back slowly.<\/strong> If you haven\u2019t worked out recently, don\u2019t start by running a 10K or lifting 300 pounds, just because that\u2019s what you used to do\u2014you\u2019ll end up sore and maybe even injured. Our bodies adapt, but not overnight. Instead, for the first one to three weeks, do a little bit, and do it consistently. That could be stretching, taking a walk or short jog, or doing some bodyweight exercises.<\/p>\n You don\u2019t need gym equipment.<\/strong> Bodyweight exercises are strength-training exercises that use our own weight to provide resistance against gravity, such as squats, push-ups, and planks. Not only do they have a massive impact on strength, flexibility, and cardiovascular fitness, they also improve mobility and stability in a way that traditional strength training does not. You\u2019ll have a stronger core, better balance, and move more smoothly for everyday life.<\/p>\n Do less than you think you should, but do it more often.<\/strong> Try doing five or fewer bodyweight exercises each day. Or pick one exercise and do five every hour, on the hour, throughout your day\u2014it adds up quickly and you\u2019ll build strength without soreness or overstressing your body. Each day, add one more rep per hour or increase the number of hours. By making small changes and consistently applying them in our daily lives, we adapt without getting injured and build strength and performance.[\/vc_column_text][vc_empty_space height=”25px” image_repeat=”no-repeat”] Jill Chodak, Clinical Dietitian, UR Medicine\u2019s Center for Community Health & Prevention<\/em><\/p>\n Find out more nutrition tips and recipes from Chodak<\/a><\/p>\n Get a personalized eating plan based on USDA guidelines<\/a><\/p>\n [\/vc_column_text][\/vc_column][vc_column width=”3\/4″][vc_empty_space image_repeat=”no-repeat”][vc_column_text]<\/p>\n March is National Nutrition Month, and this year\u2019s theme is \u201cPersonalize Your Plate.\u201d But how? Jill Chodak offers the following advice.<\/p>\n Think about what you want to change and what you can change, rather than what you think you should change.<\/strong> Take a kind, reflective look at where you are with life, health, food, money, work, and stress. This will make all the difference in how things go.<\/p>\n Recognize that every day is different and be prepared.<\/strong> Have a plan A, B, and C to ensure flexibility, promote long-term change, and support those ups, downs, and in-betweens. One day you might work out, eat fiber, and go to sleep on time, while another day you might be so exhausted, none of that seems feasible. What can you do then? Rest. Call a friend to support mental health. Identifying and navigating obstacles is the key to achieving long-term health.<\/p>\n Find what works for you and get the support to achieve it.<\/strong> It seems simple, but how often do we consider choice in the health journey? We all have different bodies, genetics, health conditions, and eating patterns. Find out what makes your body and mind feel best and move toward it. This may also mean having to drown out \u201cnutrition noise\u201d from folks offering the latest trend or fad to get healthy. What works for a family member, best friend, or celebrity may not work for you. If you\u2019re not sure where to start, reach out to the people who have dedicated their lives to this\u2014registered dietitians. Find one near you, here<\/a>.[\/vc_column_text][vc_empty_space height=”25px” image_repeat=”no-repeat”] Jennifer Lee CPT Lifestyle Counselor at the Center for Community Health & Prevention<\/em><\/p>\n For more meditation resources, Lee recommends the Calm<\/a>, Headspace<\/a>, and Insight Timer<\/a> apps.<\/p>\n [\/vc_column_text][\/vc_column][vc_column width=”3\/4″][vc_empty_space image_repeat=”no-repeat”][vc_column_text]<\/p>\n \u201cMany people expect that they\u2019ll jump right back into their old routines and activities when things open up again,\u201d says Jennifer Lee. \u201cBut this may not be realistic or what we need.\u201d She adds that acknowledging what we\u2019ve all experienced\u2014a year of collective hardship\u2014and transitioning to new realities can be difficult. To help people adjust, Lee offers the following suggestions.<\/p>\n Try mindfulness-based stress reduction, or MBSR.<\/strong>Do a little more than yesterday<\/h3>\n
<\/i><\/span>
\u201cFor most of us, it takes a consistent level of \u2018just enough\u2019 and \u2018a little bit more than yesterday\u2019 to shape our goals into reality.\u201d<\/span><\/h6><\/blockquote>[\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column][vc_empty_space height=”75px” image_repeat=”no-repeat”][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column width=”1\/4″][vc_column_text]
<\/p>\n
\nMS, RD, CDN<\/strong><\/p>\nPersonalize your plate<\/h3>\n
<\/i><\/span>
\u201cFind out what makes your body and mind feel best and move toward it.\u201d<\/span><\/h6><\/blockquote>[\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column][vc_empty_space height=”75px” image_repeat=”no-repeat”][\/vc_column][\/vc_row][vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”grid” text_align=”left” css_animation=”” box_shadow_on_row=”no”][vc_column width=”1\/4″][vc_column_text]
<\/p>\n
\n<\/strong><\/p>\nMake a mindful transition<\/h3>\n
\nMindfulness is the ability to know what is happening in your head at any given moment without getting carried away. Often recommended to manage disease, MBSR is a useful method for improving mental health and reducing symptoms of stress, anxiety, and depression. Lee likes compassion or loving-kindness meditation and suggests the ten-minute \u201cGuided Lovingkindness\u201d meditation<\/a>.<\/p>\n