GRAFENWOEHR, Germany — Winter has officially set in, holiday decorations may or may not be put away, and you can now stop beginning every conversation with “Happy New Year.”
This is the make-or-break time for many of those New Year’s resolutions, especially ones about getting back into shape.
USAG Bavaria community members have everything they need in order to keep up these resolutions.
“USAG Bavaria Fitness Centers offer so many programs. There’s literally something for everyone,” said Anna Olson, a functional fitness instructor for USAG Bavaria.
Grafenwoehr FMWR Fitness Programs
Programs are available at Tower Barracks, Rose Barracks, Hohenfels, and Garmisch.
Top 5 Fitness Trends
Olson shares some of her go-to fitness trends to keep you on track.
#1 Wearable Fitness Trackers
Olson recommends Garmin or FitBit trackers, but most brands will help keep you active.
Most trackers on the market monitor both the quantity and intensity of your activity.
The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
Fitness trackers help you fit activity in during your day by reminding you to move more and sit less.
#2 MyFitnessPal App
MyFitnessPal is a food diary on your phone that allows you to keep track of what you’re eating.
“I use MyFitnessPal because it provides your macros and you can track how much water you drink,” said Olson.
The app knows nutrition information for common foods and even allows you to scan barcodes for greater accuracy.
Olson said it’s especially good for those who shop on the economy because a lot of those foods are also recognized by the app.
#3 Trifecta App
Olson also recommends Trifecta as it counts your macros, calories and workouts.
“It provides workouts and kilo conversions which is really nice living over here,” said Olson.
The app also provides workout timers.
#4 Lifting Programs
“I use a lot of different lifting programs like CompTrain and CrossFit to provide different workouts,” Olson said.
According to the American Heart Association, “adults should include moderate- to high-intensity muscle-strengthening activity, which includes resistance and weight training, at least twice a week.”
#5 Yoga and Pilates
“I do a lot of yoga and pilates for recovery and mobility,” said Olson.
“A 2016 analysis of 10 studies of yoga in which all participants were overweight or obese found that practicing yoga was associated with reduced body mass index,” according to the National Institutes of Health (NIH).
“Preliminary research results suggest that yoga may help people manage stress, improve balance, improve positive aspects of mental health, and adopt healthy eating and physical activity habits,” according to the NIH.
Olson recognizes that it is sometimes difficult to stay on the fitness bandwagon, especially during these dark and cold months.
“Keep at it! I know it’s hard to get out of the house when it’s cold and snowy or you just missed a couple of days while traveling. Just get right back into it,” Olson said.
Olson said missing one day doesn’t mean missing the rest of the week.
“Don’t wait until Monday comes around to start again. Try to be as consistent as possible,” Olson said.
Olson also recommends not overextending yourself too much at first.
“If you say I’m going to the gym three days a week, stick to those three days. Don’t exceed it and try to go six or seven days. Really stick to these small goals,” said Olson.
Sometimes all you need is to shake up your routine a little bit.
“Try a new class or grab a new friend to work out with. Sometimes even getting new workout clothes can make you feel inspired all over again,” said Olson.
Find out more about health and fitness services in USAG Bavaria here.