P.E.P. Talk - December 2022

Let's Talk About New Year's Resolutions

res·o·lu·tion

/ˌrezəˈlo͞oSH(ə)n/
noun 1. a firm decision to do or not to do something.

This is the time to appreciate what you have and set controllable and customized goals for yourself in 2023. Take a look below and see what fitness fads and trends are predicted for this up and coming year
and make them your own!

Pick a few fitness and wellness goals below and start to incorporate them into your healthy lifestyle now.
No need to wait until January!

I hope everyone takes the time to look through all of the information included in this month's P.E.P. Talk and use it to help take better care of you!

I look forward to hearing from you. - Erin

Current Fitness Fads and Trends

While gyms are almost back to full capacity,
in virtually every other area of fitness, the demand has never been greater.

Here are our list of top eight trends of how the fitness industry is changing,
so you can best strategize to meet your personal goals.

Trend #1: Online Fitness Continues To Grow

As countries enacted lockdowns to stem the spread of the virus,
forcing temporary closures of gyms and studios consequently
steered the migration of fitness classes to online channels.
These online classes later proved to be highly versatile for clients;
users can join live streaming classes with their friends or join new classes
to meet new people. Those with busy schedules can catch recorded classes at a time of their choosing instead. The burgeoning sphere of virtual fitness will likely continue in the future given the flexibility and range of online classes that are available that suit the needs of just about anyone and everyone.

Trend #2: Personal Training Gains Popularity

Along similar lines, the busy individual may not have the time to research and to plan a workout routine that fits their goals while taking into account the limited access to gyms and equipment.
Personal trainers can help to design fitness plans that are tailored
to the specific needs of the individual, in addition to serving as an accountability buddy in helping clients stay motivated to meet their fitness goals.

Trend #3: Higher Use Of Do-It-Yourself Workout Apps

For DIY types and those who prefer not to have personal trainers, workout apps have become the go-to resource for fitness routines. The benefit of workout apps are their convenience; users can take their phones with them wherever
they go, and their workouts are already programmed with their previous workout sessions recorded to track progress.
Additionally, there is a plethora of workout routines that are readily available
with varying difficulty levels that users can select based on their level of fitness, ensuring that they will never be short of challenges.

Trend #4: Bodyweight Training Becomes The Norm

As fitness shifted indoors, users lacked the space and equipment otherwise available in physical gyms. As a viable alternative, bodyweight training
has been an inexpensive and convenient means to exercise effectively. While bodyweight exercises can be complemented with basic fitness equipment
such as resistance bands, these aren’t a necessity.
Additionally, bodyweight training can be modified to suit the intensity or functional needs that the individual desires, and does not need a huge space.
We foresee bodyweight based training to persist as an alternative to weight or equipment-assisted training as lockdowns and social distancing
remain in place for some time to come.

Trend #5: Mindfulness Is Just As Important As Fitness

Fitness is as much an exercise for the body as it is for the mind.
Forced to work from home, most of us now have to deal with
longer working hours, more responsibilities to your loved ones, while having to contend with reduced options for physical exercise and social activities.
For some, the idea of an intense workout after a long day’s work isn’t the most appealing; a more relaxing alternative to decompress
is through meditation and yoga.

Trend #6: Higher Adoption Of Wearable Tech

Wearable technology ranging from Fitbits to Garmins are becoming increasingly hailed as commodities and no longer luxury items, as wearable tech becomes increasingly affordable. Demand has risen as health concerns intensified
amid the pandemic. Those of us who have become more health conscious now have a means to monitor and track our basic health indicators as well as fitness levels. The increasing sophistication of fitness trackers goes beyond measuring heart rate, calories burnt and steps taken in a day - it can now
perform cutting-edge functions such as sleep monitoring, blood oxygen and electrocardiogram (ECG) sensors that could warn us if our health is at risk.

Trend #7: Nature And Fresh Air Take Center Stage

With travel grinding to a halt, outdoor activities have gained popularity for many looking to escape the four walls of their homes. Walks in the park, hiking, jogging and cycling have gained popularity since the start of the pandemic.
Just stepping outside for some fresh air, sunlight and greenery
will reinvigorate and improve your mood. Taking walks in nature
has been shown to lower anxiety and depression and boost overall well-being, according to researchers at the University of Rochester.
They found that exposure to nature resulted in participants valuing
community and connectedness over superficial concerns.
Green spaces, gardens and mini-parks will likely feature heavily in
new properties moving forward.

Trend #8: Future Gym Spaces Emphasize Versatility

The demand in fitness will likely span group classes with minimal weights and equipment and more focus on bodyweight and high intensity interval training classes. Gym studios will evolve to be easily reconfigured, depending
on the needs of different group classes.
This could range from dance fitness classes to meditation sessions. Additionally, gym studios would also have to be easily repurposed to accommodate social distancing or virtual classes in the event of future pandemics.

Virtual fitness can be done anytime just about anywhere. With gyms being closed and the weather not cooperating in some areas, we have gone to an online based workout option. There are many free classes online that can be customized for exactly what you want to do.

I googled "YouTube free fitness classes" and the following came up for me.

20+ Best YouTube Workout Channels for Every Type of Fitness

These free options include yoga, HIIT, and dance classes from our favorite instructors.

I have included the link below where you can see all of the different classes available. When you are looking for online/virtual classes don't forget to include details like upper body, balance, 20 minute class, or best stretches for lower back pain. It's all there available to you for free!

High Intensity Interval Training (HIIT) can be customized for you. There are online classes and HIIT workouts can be done on land or in the water.
These workouts can be any length in time and be done alone or in a group setting. The idea is to slowly raise your heart rate (see your max rate below) and slowly lower your heartrate into an "active recovery" rate.
Not a "resting" heart rate.
This series of lifting and lowering your heart rate will help build your endurance, burn fat, reset your metabolism and improve memory.

Idea (on land or in the water)

Cardio: Run with high knees in place for one minute
Active Recovery: March in place for one minute

Repeat this set 4 more times for a quick 10 minute workout

See the link below for a online Beginner Senior HIIT Workout

An anti-inflammatory diet is what we have been talking about the last few months. Inflammation can be the cause of arthritis and joint pain, as well as migraines and fatigue.

Tis the season for crackling fires and warm and delicious hot chocolate. But, how do you make yours? Do you rip open a package and pour hot water over something that claims to be hot chocolate? Do you splurge at your favorite coffee shop for a "special" hot chocolate drink? What if I told you that there was a hot chocolate delight teaming with health benefits that far surpasses any other hot chocolate you have ever had before in flavor, richness and all around goodness.

The Ingredients

The superpowers of the ingredients of this creamy and delicious hot chocolate are what make this drink so incredibly nutritious and delicious.

Dark Chocolate

Who doesn’t love dark chocolate? Research shows that dark chocolate can decrease stress and inflammation while boosting immunity and improving your mood and memory.
Dark chocolate is good for your skin. Want protection from damaging ultraviolet rays? Science says, eat more dark chocolate. Cacao beans contain eight times the number of antioxidants found in strawberries. These antioxidants protect skin and combat free radicals that contribute to signs of aging. Dark chocolate is good for your heart. Minerals in cacao also contribute to the health of the cardiovascular system. One study found that eating 6.7 grams of chocolate per day had a protective effect on heart health.

Dark chocolate improves your mood. Cacao also contains phenylethylamine (PEA), which affects brain chemistry in a similar fashion to falling in love. Cacao has been linked to increasing the availability of neurotransmitters such as serotonin, which can elevate your mood and even lessen depression.

Turmeric

This superstar spice is gaining quite a following in the alternative health community and beyond. Researchers from all over the world have studied this ancient Indian spice for its powerful, seemingly endless list of beneficial properties. In fact, turmeric has been featured in more tha 5,600 studies to date, with new findings coming out regularly.

Turmeric is a super inflammation buster. Among its many benefits, turmeric is best known for its ability to treat chronic inflammation.

Scientists are finding an astonishing array of antioxidant, anticancer, antiviral, antibiotic, antifungal and antibacterial properties. As an immune system booster, turmeric is five to eight times stronger than vitamin C and E.

Turmeric contains powerful antioxidants. Studies show that curcumin, the principal curcuminoid of turmeric, inserts itself into cell membranes where it does a little housecleaning and reorganizing, adding vibrancy to the cell itself. Suddenly a disorganized cell becomes organized, allowing information to flow through it so it can function more effectively. The result of this action increases the cell’s resistance to infection, malignancy and more!

Coconut Oil

Coconut oil has certainly earned its superfood designation. What the people of the tropics have known for so very long is finally becoming evident to the masses. Loaded with therapeutic properties, this is one saturated fat you want to include in your diet.

Coconut oil reduces inflammation. Research shows that the antioxidants in coconut oil can reduce inflammation and effectively treat arthritis.

Coconut oil is great for energy. According to research, 50% of fats found in coconut oil are MCTs such as lauric acid that is easily absorbed by the intestine and can be used by the body to make energy. Coconut oil can protect you from harmful bacteria and pathogens. Coconut oil has been found to prevent a number of viruses and pathogens including influenza.

Coconut oil boosts metabolism. Coconut oil contains medium chain fats that have a thermogenic effect which allows them to increase fat burning when compared to the same calories found in other fats.

Ceylon Cinnamon the bonus spice

This hot chocolate drink contains Ceylon Cinnamon, a delicious and health-promoting spice. Ceylong Cinnamon is loaded with phenolic compounds, flavonoids, and antioxidants. This is what makes this spice one of the most beneficial spices on earth, with powerful antioxidant, anti-diabetic, anti-microbial, anti-inflammatory, and immune-boosting powers.

Here is the best dark hot chocolate chocolate recipe on the planet. Your whole family will be asking for seconds. Finally, a hot chocolate you can feel good about drinking.

Ingredients

16 ounces unsweetened vanilla coconut milk
1 Tbsp. + 1 tsp. cocoa powder
3/4 tsp. ground turmeric
1/4 tsp. ground ginger
1 tsp. Ceylon cinnamon
Pinch of black pepper & ground nutmeg
2 tsp. local raw honey
2-3 tsp. coconut oil

How to make it

Warm the coconut milk until it is just lightly simmering.
Add cocoa, turmeric, ginger, cinnamon, pepper, honey, and coconut oil.
Use an immersion blender to combine.
Top with real heavy whipping cream and sprinkle with more cinnamon and grated dark chocolate.

Locals Only
Welcome to the Coachella Valley's locals only recommendations for you. This is a list of local businesses, excursions and happenings throughout the desert. They can be experienced as a single event or group them together to customize your own adventures and day trips.

Cabot's Pueblo Museum
Local Tip: Make sure to get tickets in advance if you want the guided tour. Lots of history, artwork and artifacts in this historic house museum. Highly recommended.