P.E.P. Talk - December 2020

Welcome to P.E.P. Talk dedicated to your
Physical, Emotional and Personal well-being.

Staying healthy, well and strong with
Brain, Body and Balance.
We are all in this together!

P.E.P. Talk is our Virtual Activities Program that will be sent monthly throughout the year. We hope that you enjoy these activities no matter where you are!
Please look for our one page weekly calendar and newsletter that will be sent every Wednesday from October through April.
In an effort to support our contactless environment the weekly updates will be sent through email.

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 year has been an interesting one for sure. This is the time to appreciate what you have and set controllable and customized goals for yourself in 2021. 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

Fitness Trends to Watch in 2021

The fitness industry has changed dramatically during the coronavirus pandemic, and that’s altered our overall fitness and exercise experience. Many of our fitness predictions and resolutions for 2020 changed midyear to account for changing market conditions and new business priorities and there are a number of new fitness trends to watch in 2021.

Wearable Technology and Smart Clothes

Wearable technology was the top fitness trend in 2020. It has been ranked number one almost every year since 2016 and it’s expected to be one of the top fitness trends in 2021.

Wearables consist not only of fitness trackers and smartwatches. They also come in a range of other devices, such as heart rate monitors and GPS trackers, such as those used when charting a route for cycling.

Virtual Fitness

Prior to the coronavirus pandemic, many clubs had begun to test the virtual fitness. Some had mobile apps with on-demand libraries of virtual workouts, while others had implemented virtual coaching.

Cleaning and Sanitizing Practices

Now, more than ever, gym-goers will be expecting thorough cleaning strategies to help them feel at ease when they return.

Some of the most important aspects surrounding cleaning and sanitizing for fitness clubs to consider post-COVID are members seeing other members cleaning the equipment that they use; staff having a strategy for enforcing the rules in a way that’s empathetic and effective; and clubs having cleaning and sanitizing products readily available, plentiful and strategically placed throughout.

Focusing on Body and Mind Training

The trend toward topics such as yoga, mental training or Pilates already existed before the coronavirus, but it has been intensified by the pandemic.

More and more people want to combine physical training with mental relaxation.

Practices such as progressive muscle relaxation, stress reduction, meditation, mindfulness, biofeedback and yoga are a few ways to strengthen body-mind connections.

The mind and the body are the greatest tools we possess to achieve positive well-being. It is imperative that we learn body intelligence, and use it as part of the treatment and prevention of physical and mental illness.

Catering to Generational Needs

Few industries will benefit as directly from the rise of millennials’ economic power as the fitness industry. More motivated to stay in shape than previous generations, 76% of millennials exercise at least once a week compared to 70% of Gen Xers and 64% of baby boomers. Millennials are big spenders when it comes to gym memberships, dropping almost $7 billion annually, which is double the amount spent by Gen Xers and baby boomers.

For corona risk groups and senior citizens, health and fitness are just as important as for the rest of the population.

Increased Focus on HIIT

High-intensity interval training (HIIT) was ranked the number two trend in 2020, and it’s looking as if it’ll continue to remain one of the top fitness trends in 2021.

One benefit is that HIIT burns calories faster than a lengthy, low-intensity exercise would. In addition, HIIT exercises usually take significantly less time than regular ones, making them attractive to busy people. Plus, you don’t need specialized equipment to do it – mixing it up in a small space, even with bodyweight training, reaps all its benefits.

Group Training (Indoor and Outdoor)

Group training was the third-ranked trend in 2020. While the location for group training sessions may be moved from indoors to outdoors in 2021, group training sessions are predicted to be one of the top trends once again in 2021.

And the topic of outdoor fitness is also gaining in importance because of the coronavirus.

Recovery

Getting back into the swing of things post-COVID, our bodies will need to re-acclimate to being mobile again. Although recovery is mostly seen as a post-workout protocol, it is something that can be integrated throughout an entire workout or activity. Warming up, activating your body and adding a recovery routine plays an important part in overall wellness and mobility.

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.
Some local businesses are currently closed or have limited hours due to COVID restrictions in Riverside County.
Please visit each website to confirm the days and hours of each location.

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.