National Nutrition Month: 7 Healthy Tips

March is National Nutrition Month, a time to increase awareness about the importance of good nutrition in maintaining your health. Making healthy food and drink choices, improving eating habits and incorporating more physical activity into your lifestyle can help prevent many chronic diseases, such as diabetes, heart disease and cancer.

Here are 7 tips to help you make better, healthier nutrition choices:

1. Make half of your plate fruits and vegetables. These foods add color, flavor, fiber, vitamins and minerals to your diet.
2. Pay attention to portion sizes. Measure the foods you are eating to see how close you are to the recommended serving size.
3. Eat healthy snacks. Choosing from two or more food groups can help sustain energy levels between meals.
4. Get cooking. Cooking food at home instead of going out is a healthier option because you control how it is prepared.
5. Drink more water. Hydration is important for your overall health. Water aids in digestion, producing bodily fluids and removing waste from the body.
6. Try new foods. This can help you from being bored with your food choices and add more variety to your diet.
7. Read food labels. The nutrition information on the labels can help you shop, eat and drink smarter.

Simple Tips to Improve Your Heart Health

 Get more exercise and focus on healthy eating. That’s the message cardiologists are promoting to lower the risk of heart attack and stroke during American Heart Month. This is especially important among high-risk groups.

Doctors continue to see increased sedentary behavior, unhealthy eating habits, and weight gain among patients—putting them at higher risk for heart conditions, including some that are potentially serious.

It is so important for all, but especially the high-risk groups, to watch their diet and exercise more for heart disease prevention. There are simple ways to get moving, not just going to the gym, but simply walking or doing housework to avoid being sedentary.

Nearly half of adults in the United States—more than 121 million people—have some type of cardiovascular disease. The Centers for Disease Control and Prevention says it is the leading cause of death among men and women in the United States; nearly 650,000 die from it every year and, heart disease is preventable 80 percent of the time.

Certain minority groups, including Blacks and Latinos/Latinas, are also at higher risk due to genetic predisposition, diet, lifestyle factors, and socioeconomic factors. However, illness in any population can be prevented by taking simple steps towards a healthier lifestyle.

Tips for Lowering Your Risk of Heart Disease

• Know your family history
• Manage your blood pressure
• Control your cholesterol
• Maintain a healthy diet, eating nutrient-rich food and eliminating sweets
• Limit alcohol consumption to no more than one drink per day for women and two drinks per day for men
• Quit using tobacco or other inhaled substances, including both smoking and electronic cigarettes or vapes
• Watch your weight and exercise regularly

Learn the warning signs of heart attack and stroke, including chest discomfort; shortness of breath; pain in your arms, back, neck, or jaw; breaking out in a cold sweat; and lightheadedness

10 Fitness New Year’s Resolution Ideas for 2026

1. Hold a Plank

Holding the plank position is one of the best exercises for strengthening your core. By challenging numerous muscles throughout the body, the plank can help you improve everything from your six-pack and endurance performance to your posture and metabolism. Though they get great results, planks can be challenging, so start small and work your way up to holding the position for a minute, then two and then longer!

2. Try a New Fitness Class

If experimenting with various exercise types seems daunting, make it a goal to get outside your fitness comfort zone by trying a different form of working out. Signing up for a fitness class will give you a specific new way to move, plus a concrete time and date to ensure you follow through.

Try a new class by adding variety to your workout routine. Whether you want to slow down by trying out yoga or add excitement by attending a Zumba class, you also get the added benefit of working out with others who can encourage and support you during the class

3. Train for a Road Race

Whether it be a 5K, half marathon or full marathon, setting your eyes on a specific race is an excellent fitness objective. Signing up for a road race will give you a concrete goal with a hard deadline. You can set a benchmark time to challenge yourself even more than completing the race. Participating in a road race will also allow your friends and family members to cheer you on and join you in celebrating your fitness journey.

As a bonus, running is a highly beginner-friendly sport that requires minimal equipment. For those new to running, plenty of couch-to-5K running plans are available online that will take you from not running at all to crossing the 5K finish line. With enough patience and determination, anyone can become a successful runner.

4. Prep Your Meals

Setting yourself up for success is the secret to accomplishing your fitness goals. One of the easiest ways to start eating healthier is to meal prep, so you don’t choose an unhealthy, quick-fix alternative amid the hustle and bustle of a busy day. Taking time at the beginning of the week to chop or cook ingredients in advance will save you time and keep you from making unhealthy choices in the days ahead.

Being in less of a rush will also help you eat slowly and stop eating when you’re full. Making a conscious effort to sit down while eating can also help you savor each meal.

5. Give up One Indulgence

A wholesale lifestyle overhaul may feel daunting. Instead of trying to ditch junk food, cut carbs, quit soda, skip dessert and eliminate alcohol all at the same time, start by choosing just one vice to give up. Then, as you adjust to living without chocolate or wine, try getting rid of another indulgence.

Gradually changing unhealthy habits is more sustainable than quitting everything cold turkey and will help you keep a more well-balanced mood. Aim for maintaining a reasonable amount of self-control while not feeling deprived. You can even switch various indulgences each month for a balanced life.

6. Get to Bed on Time

Getting the right amount of quality sleep each night is the secret to a healthy lifestyle. With a full night’s sleep, you can boost your immune system, strengthen your heart, fend off weight gain, boost your mood and more. Being well-rested will also help you give it your all at the gym.

While getting to bed at a decent time may be challenging some nights, you can take specific measures to ensure sweet dreams. Try winding down and relaxing by doing some yoga or meditation each night before hopping into bed. Keeping electronics out of the bedroom may also help you fall asleep sooner.

7. Drink More Water

Staying well-hydrated is essential for overall health. Drinking up to eight glasses of water per day will help you lose weight, feel more energized and possibly have clearer skin. These health benefits will also help you get more out of your workout sessions, so you can reach your fitness goals even sooner.

In addition to consuming more water, try drinking water instead of a less healthy beverage like soda. Switching to water will reduce your daily sugar intake while nourishing your body — a win-win! Make remembering to drink water easier by keeping a refillable water bottle at your work desk and ordering water whenever you dine out.

8. Stick to a Schedule

One of the best fitness goals is consistency. Planning to work out a specific number of days per week or month could be your first step on your path toward better wellness. Regularly showing up to the gym will naturally push you toward accomplishing your other fitness goals, as well.

Make it easier to get in an exercise session by planning it into your daily routine. If you dedicate a specific chunk of time to working out each day instead of trying to squeeze a workout into your busy schedule at the last minute, you will be much more likely to get your sweat on.

9. Adjust Your Attitude

Make your mindset a goal, too. If you tend to view exercising or eating right as a necessary evil, shift your perspective to look at working out as a daily adventure and mealtime as an opportunity to fuel your body with nutritious foods. Focus on the little things you like about working out, such as your class instructor or the rush of endorphins after a sweat session and use them as a source of motivation.

With enough practice, your attitude will begin to change. Before you know it, you will look forward to your next trip to the gym and devouring a healthy meal afterward.

10. Try Personal Training

Creating a fitness routine can be overwhelming with so many workouts and types of exercises to choose from. Working with a certified personal trainer as your New Year’s fitness goal can go a long way to improving your overall health.

Personal trainers can develop unique workout plans tailored to your fitness level, fitness goals and any sporting events you want to train for. If you struggle with any health conditions or are recovering from an illness or injury, a personal trainer can help you work out in a way that’s safe and comfortable for you.

Plus, personal trainers come with built-in accountability and progress tracking. They can help you set realistic goals, track your progress and adjust your routine to help achieve the results you are aiming for.

Three Holiday Fitness Stocking Stuffers

1. Consistency is Key 

Instead of focusing on how long or intense your workouts are, shift your mindset to consistency. The goal is simply to show up for yourself, whether it’s a quick 5-minute walk or a full 50-minute workout. It doesn’t matter how much time you have or what type of exercise you choose, what matters is that you keep moving. So, pop on those exercise clothes and get it done! Every little bit adds up, and showing up for yourself regularly builds momentum and keeps you on track.

2. Luck Favors the Prepared 

Preparation can be a game-changer, especially during a busy season. A little planning ahead can make all the difference. Try setting yourself up for success by laying out your exercise gear the night before or prepping a nutritious breakfast, like overnight oats, in advance. Small actions like these reduce decision fatigue and make it easier to stay consistent, no matter how hectic your schedule gets.

3. Nourish, Don’t Punish 

December is filled with late nights, indulgent meals, and plenty of cheer and that’s okay! If you have a big night out, don’t fall into the trap of punishing your body the next day by skipping meals or overtraining. Instead, focus on nourishing your body with foods that replenish and restore your energy. A balanced approach allows you to enjoy the season without sacrificing your well-being.

Why These Tips Work 

These tips align perfectly with our health & fitness philosophy: sustainable, realistic fitness that fits into your life. At the North Myrtle Beach Aquatic & Fitness Center, we believe health and fitness should empower you to enjoy life, not restrict it. Our advice is a wonderful reminder to keep things simple, focus on what you can control, and prioritize habits that make you feel strong and energized.

FALL FITNESS TIPS

Autumn is a transitional time of year. The leaves on the trees change, it becomes darker earlier, and the temperatures cool down. It is a favorite time of year for many people. However, these same changes can also lead to stress for individuals who tend to fall off the health and fitness wagon during the transition. There are many enjoyable opportunities to remain fit, or even begin a fitness program (which one of our Personal Trainers can help you with!) in the fall that can work for everyone. Planning for seasonal changes, finding support from group exercise and embracing events and activities that the season has to offer are key factors in staying fit through the transition.

• Take Advantage of Autumn Activities Autumn group events like pumpkin picking, corn mazes, haunted trails, and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get-together with an autumn theme and plan to be active.
• Get Involved in Community Events The AFC will be offering our Breast Cancer events throughout the month of October! Check out the website or Facebook page for more info!
• Head to the Trails Fall is one of the most beautiful times of year for getting outside. Grab a friend and find some local parks or trails to walk, run or bike and take in the view of changing leaves.
• Dress for the Weather When the weather gets cooler, it can deter people from going outside to work out. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches
• Drink Water Stay hydrated even when the temperatures cool down. People often feel less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun is blazing. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.
• Drink Tea Drink more tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.  Herbal tea is a great option for those who wish to avoid caffeine, get more flavor, and include healthful additives like peppermint, lavender, rose, and any number of flavors and nutrients.
• Liven up your meals Try new Recipes with healthy fall foods when they are at their best including pomegranates, squash, beets, cabbage, and sweet potatoes.  There are thousands of free recipes online.  Look up “healthy fall recipes”.
• Avoid Holiday Candy According to the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home or at holiday parties.
• Get motivated The kids are in school, and the weather is more comfortable – think of Fall as another “New Year.”  It’s a great time for new beginnings.
• Turn Fall Chores into a Workout According to Health Status, a 150-lb. person can burn 135 calories by raking leaves for 30 minutes. Turn outdoor chores into a game by setting small, achievable goals to help pass time and burn away fat.
• Exercise Early in the Day Try to work out in the morning or during the day. With the time changing and the sun setting earlier, it can feel as though it’s later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.
• Vary Activities As the weather cools down and summer ends, it can become difficult to stay motivated. Trying a variety of different activities and varying workouts will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

AUGUST – National Wellness Month

To improve wellness, focus on a holistic approach encompassing physical, mental, and social well-being. Key areas include regular exercise, a balanced diet, sufficient sleep, and stress management techniques. Additionally, prioritize social connections, pursue enjoyable activities, and practice gratitude. 

Here's a more detailed breakdown:

Physical Wellness:

Get Moving:

Engage in regular physical activity, even if it's just a brisk walk or taking the stairs instead of the elevator. 

Prioritize Sleep:

Aim for 7-9 hours of quality sleep each night to allow your body to recover and recharge. 

Eat a Balanced Diet:

Focus on nutrient-dense foods, including fruits, vegetables, lean proteins, and whole grains. 

Stay Hydrated:

Drink plenty of water throughout the day, especially first thing in the morning. 

Limit Unhealthy Foods and Drinks:

Reduce consumption of processed foods, sugary drinks, and excessive alcohol. 

Mental Wellness:

Manage Stress:

Find healthy ways to manage stress, such as meditation, deep breathing exercises, or spending time in nature. 

Practice Gratitude:

Regularly reflecting on things you're grateful for can improve your mood and outlook. 

Connect with Others:

Maintain strong social connections and spend time with loved ones. 

Pursue Hobbies and Interests:

Dedicate time to activities you enjoy, whether it's reading, crafts, or spending time outdoors. 

Seek Support When Needed:

Don't hesitate to reach out to a friend, family member, or professional for support when you're struggling.

Other Important Tips:

Get Regular Checkups:

Schedule routine doctor visits for preventative care and early detection of any potential health issues. 

Practice Mindfulness:

Pay attention to the present moment and engage in activities that promote relaxation and focus. 

Declutter Your Space:

A clean and organized environment can reduce stress and improve mental clarity. 

Volunteer:

Helping others can boost your mental well-being and create a sense of purpose. 

Jump-Start Your July: Setting New Fitness Goals

July marks the midway point of the year, making it an ideal time to reassess and reinvigorate your fitness goals. Whether you’ve been consistently hitting the gym or are just getting started, setting new fitness targets can provide the motivation you need to push through the summer. Here are some tips to help you jumpstart your July with fresh fitness goals.

1. Reflect on Your Progress

Before setting new goals, take a moment to reflect on what you’ve achieved so far this year. Celebrate your successes, no matter how small, and consider any obstacles you’ve faced. Understanding your journey will help you set realistic and attainable goals for the month ahead.

2. Define Clear and Specific Goals

Vague goals like “get fit” are hard to measure and even harder to achieve. Instead, set clear, specific targets. For example, aim to run a 5K in under 30 minutes, increase your bench press by 10 pounds, or practice yoga three times a week. Specific goals provide a clear roadmap and make it easier to track your progress. 

3. Mix Up Your Routine

Boredom is a common fitness killer. Keep your workouts exciting by trying new activities. If you usually run, try cycling or swimming. If you lift weights, add a yoga class to improve flexibility. Mixing up your routine not only keeps things interesting but also helps prevent plateaus by challenging different muscle groups.

4. Set a Schedule

Consistency is key to achieving any fitness goal. Create a workout schedule that fits into your lifestyle and stick to it. Whether it’s a morning run, a lunchtime gym session, or evening yoga, having a set time for exercise helps make it a regular part of your routine.

5. Find a Workout Buddy

Having a workout partner can boost your motivation and make exercising more enjoyable. Find a friend or join a group fitness class with similar goals. The social aspect can provide accountability, encouragement, and a sense of camaraderie. 

6. Track Your Progress

Keep a fitness journal or use an app to track your workouts, diet, and progress. Seeing your improvements over time can be incredibly motivating and help you stay focused on your goals. It also allows you to make adjustments to your routine as needed.

7. Reward Yourself

Setting milestones and rewarding yourself for reaching them can be a great motivator. Treat yourself to something you enjoy, like a new workout outfit, a relaxing massage, or a fun outing. Rewards make the journey more enjoyable and give you something to look forward to.

 8. Stay Hydrated and Nourished

Proper hydration and nutrition are essential for optimal performance and recovery. Make sure you’re drinking enough water, especially during the hot summer months, and fuel your body with nutritious foods. A balanced diet rich in protein, healthy fats, and complex carbs will support your fitness goals.

9. Listen to Your Body

Pushing yourself is important, but it’s equally crucial to listen to your body and avoid overtraining. Pay attention to signs of fatigue or injury, and give yourself adequate rest. Remember, recovery is a vital part of any fitness regimen.

10. Keep a Positive Mindset

Finally, maintain a positive mindset. Fitness is a journey with ups and downs, and it’s important to stay patient and persistent. Celebrate your progress, learn from setbacks, and keep moving forward.

‍Setting Fitness Goals For Summer

Setting clear, achievable fitness goals is the first step to any successful weight loss journey. And it’s easier than you think! Begin by setting specific goals. Instead of saying, “I want to lose weight,” aim for something more specific like, “I want to lose 5 pounds by the end of June.” This gives you a concrete target to work towards.

While ambition is great, setting unrealistic goals can lead to frustration. A healthy weight loss rate is about 1-2 pounds per week. This means aiming to lose 4-8 pounds in a month is both achievable and sustainable. Do keep in mind that weight loss tends to slow down as you get further in your journey. It also helps to break your ultimate goal into smaller milestones. For June, your short-term goal might be to exercise four times a week, while your long-term goal could be to lose 20 pounds by the end of summer.

Leveraging Summer For Healthy Living

Summer offers unique opportunities to boost your weight loss efforts. Take advantage of the warm weather by moving your workouts outside. Activities like hiking, swimming, cycling, or even a brisk walk in the park can be both enjoyable and effective for burning calories.

Don’t forget that staying hydrated is crucial, especially in the heat. Water helps with digestion, keeps your metabolism running smoothly, and can even help you feel fuller, reducing the temptation to snack unnecessarily.

Summer is a great time to load up on fresh fruits and vegetables. Berries, melons, leafy greens, and tomatoes are not only delicious but also packed with nutrients and low in calories. Make them a staple in your meals and snacks, and create your balanced meals with the help of these summer goodies.

Summer often means more social activities. Use this to your advantage by involving friends and family in your fitness routine. Group walks, beach volleyball, or even a friendly fitness challenge can keep you motivated.

Strategies To Stay Motivated and On Track

Understanding why you want to lose weight is essential. Whether it’s for better health, more energy, or to feel more confident, having a clear reason will keep you going when the going gets tough. Another thing that’s vital – your attitude. Focus on the positive changes you’re making rather than just the number on the scale. Celebrate non-scale victories like increased stamina, better mood, or improved sleep.

Keep your workouts interesting by trying new activities. Yoga, kickboxing, dance classes, or even a new gym routine can prevent boredom and keep you excited about working out. Set up a reward system for meeting your goals. Treat yourself to a new workout outfit, a relaxing spa day, or something else you enjoy. Rewards can provide a tangible incentive to stay committed.

Find a friend or family member who shares your goals. Checking in with each other regularly can provide mutual support and motivation.

Precautions

While it’s great to be enthusiastic about your fitness goals, it’s important to take certain precautions to avoid injury or burnout. If you’re new to exercise or pushing yourself harder than usual, it’s important to listen to your body. Pain, fatigue, and discomfort are signs that you might need to rest or modify your routine.

Exercise in the cooler parts of the day to avoid heat exhaustion. Early morning or late evening workouts can be more comfortable and safe in the summer heat. If you’re working out outdoors, don’t forget sunscreen, a hat, and sunglasses. Sunburn can derail your fitness plans, and prolonged sun exposure carries serious health risks.

Do remember that weight loss isn’t just about exercise – it’s also about nutrition. Ensure you’re eating a balanced diet that fuels your body. Avoid fad diets that promise quick results but aren’t sustainable. Finally, consider consulting with a fitness trainer or a nutritionist, especially if you have any underlying health conditions. Professional guidance can help tailor a plan that’s safe and effective for you.

Conclusion

June is a fantastic month to kick-start or revitalize your weight loss journey. By setting specific, realistic goals, leveraging the perks of summer, and employing strategies to stay motivated, you can set the stage for a healthier future. Remember to take precautions to ensure your fitness journey is safe and enjoyable. Here’s to a month of fun, fitness, and fantastic results – let’s make June your healthiest month yet!

May is National Physical Fitness and Sports Month!

The merry month of May just happens to be National Fitness and Sports Month, so take advantage of the warmer days to get outside and exercise! Bringing a friend, family member, or coworker with you when you go for a brisk walk during a lunch break can provide an opportunity to socialize as well as health benefits. If you need a little more motivation, here are some good reasons to stay active and fit.

Exercise provides:

• Improved stamina and energy as well as toned muscles and bone strength and density
• Improved circulation and breathing for a healthier heart and lungs
• Reduced risk for Type 2 diabetes and certain forms of cancer
• For older adults, regular exercise may help improve balance and reduce the risk of falls as well as improved cognitive abilities

Children and Teens

Children and teenagers spend long hours at their desks in school, on the computer, watching television, and involved in other sedentary activities that result in obesity and poor health later in life. Getting them engaged in school or community sports teams can help them form good life-long exercise habits.

Try these easy ways to work some exercise into your daily routine.

At Home

• Take a friend along for company on a walk through your neighborhood.
• Pursue gardening or other yard work, including mowing or raking.
• Take your kids on a bike ride or have them push a baby stroller around the block.

Couch potatoes take note: simply moving from the sofa to the floor for some sit-ups, leg-lifts, or push-ups while you’re watching television can help you get in better shape in no time.

At Work

• Take the stairs instead of the elevator.
• Take exercise breaks for walks around the building or parking lot.
• Walk or ride a bike to work.

So what are you waiting for? Get moving!

Spring Fitness Tips 

With longer, sunnier days, springtime can motivate people to become more physically active and it can feel like we have more time for activities, including exercise. Here are three tips to help you get fit!

1. Develop an Exercise Routine

Knowing the right way to approach your exercise routine can help you to stay motivated to keep going. When you are trying to develop your routine, consult with your physician to help tailor an exercise regimen that works for you.

2. Know the Right Exercises for Your Goals

Everyone is different, so each exercise should be the right one that works for you as well as ensures that it doesn’t go over your exercise limitations. Also, knowing the appropriate intensity level is key to ensuring that your workout is safe for you. When getting back into an exercise routine, take it slow and try some low-impact workouts such as:

• Walking
• Swimming
• Bicycling (indoors or outdoors)
• Dancing
• Light yoga

3. Know When to Stop Exercising

When doing any type of physical activity, it’s critical to understand when you should stop. Cut your workout short if you experience any of the following:

• Tiredness
• Shortness of breath
• Chest pain
• Irregular or rapid heartbeat
• Nausea
• Leg cramps
• Dizziness