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Creating a fitness plan is essential to establishing and accomplishing your goals. But designing a balanced plan that involves all muscles in the body is essential to reaching your ultimate fitness goal. Chris Parker, MS, Professional Fitness Trainer at Cooper Fitness Center, says “working certain body parts more than others creates an imbalance throughout the body. Creating a proper plan is key to ensuring you are getting the most out of your workout.” For example, Parker shares that weightlifters who focus on the development of their upper muscle groups can, over time, cause poor posture evident by a forward rolling of the shoulders. “This poor posture can cause pain or injury in the shoulder joint due to muscle imbalances between the anterior and posterior muscles associated with the shoulder. It also leads to a decrease in lifting performance as both shortened anterior muscles and lengthened posterior muscles become weaker and less efficient at completing their job.”

To avoid an imbalanced workout, Parker explains the top five movement types that should be included in your new or existing fitness plan.
1. Lower Body Push: This lower body movement type is meant to “push” an object away from you. This push is done using primarily quadriceps as well as your glutes depending on the exercise. Examples of lower body push exercises are:
  • Squats
  • Lunges
  • Machine Knee Extensions
2. Lower Body Pulls: This movement is performed by using the lower posterior muscles: glutes and hamstrings. Instead of pushing an object away, you pull the object toward your body. Examples of lower body pulls are:
  • Romanian Deadlifts
  • Slide board Hamstring Curl
  • Machine Leg Curls
3. Upper Body Push: This movement requires the use of your chest, shoulders and triceps. Examples of upper body push exercises are:
  • Bench Press
  • Push-ups
  • Dumbbell Press
4. Upper Body Pulls: This movement type targets your back muscles including your lats, rhomboids and traps. This movement also incorporates your biceps.
  • Pull-ups
  • Seated Row
  • Lat Pulldown
5. Core Workouts: Your core consists of your lower back, hips and stomach. Examples of core exercises are:
  • Cable Chops
  • Side Planks
  • Stability Ball Crunches
Parker recommends two to three sets of 8-15 reps for each movement type for a typical strength training program. “Based on your weekly fitness plan, these movements can be spread throughout your week,” says Parker. Below are two examples of incorporating all five movements into your week.
  1. Complete full-body workouts consisting of each movement type can be done twice a week, preferably with 2-3 days of rest in between.

  2. Completing 1-2 movements per day six days per week is a helpful way to increase the volume for each movement type in your weekly routine. For example, you may pair both upper body movement types two days per week, pair both lower body movement types two days per week and complete a variety of core exercises two days per week.
These five movements allow for a variety of different exercises, so changing up your fitness routine with these new movement types may be what you need to reach your goals. Parker says “when you’re trying a new exercise, it can feel uncomfortable and awkward, but that’s normal. Taking the time to practice and feel comfortable with new exercises will result in a more balanced body.”

For more information about creating a balanced fitness plan with a Cooper Fitness Center’s Professional Fitness Trainer, visit cooperfitnesscenter.com or call 972.233.4832.

Holidays are all about bringing families and friends together, celebrating and of course, enjoying delicious food. So, as you dive into the holiday season, it is helpful to consider healthy eating tips and alternatives, focusing on plant-based foods. Emphasizing plant-forward holiday eating means prioritizing foods that mainly come from plants. This includes:
  • Fruits
  • Vegetables
  • Nuts
  • Seeds
  • Oils
  • Whole grains
  • Legumes
  • Beans
It doesn’t mean you have to give up dairy or meat but encourages you to be more intentional in incorporating more plant-based foods into your diet as they have numerous health benefits.

According to a study from Strategic Market Research in 2023 that studied about 100,000 American homes, 67% of U.S. citizens believe plant-based foods are healthier compared to animal-based foods. Additionally, 42% of them plan to eat more plant-based foods in the future. During the holidays, not only will this provide healthy and nutritious options, but it will also ensure you feel your best while still enjoying all the festivities. The key is to find a balance and make mindful choices so you can celebrate without regressing in your health goals.

Incorporate more plant-based foods into your holiday meal’s using the following tips.
1. Prioritize veggies as your biggest serving.

Fill half your plate with vegetables. Think of Brussels sprouts, side salads, asparagus, broccoli, cauliflower, green beans, etc. These veggies can be roasted, steamed or even raw, adding a variety of textures and flavors to your meal.
2. Incorporate plant-based protein sources.

Use plant-based protein sources such as beans, lentils, seitan (a plant-based protein made from wheat gluten) and tofu, making them a quarter of your plate. These foods can be incorporated into casseroles, soups, loaves or your own creative holiday-themed dishes. A baked lentils casserole can be a hearty and satisfying main dish, while sides could include a chickpea salad. Dry roasted chickpeas and edamame make for delicious toppings, whether you are adding them to dishes or serving them as appetizers.
3. Go for whole grains and starchy vegetables.
Instead of using refined grains, choose whole grains such as:
  • Quinoa
  • Brown Rice
  • Whole Wheat Pasta
In addition, starchy vegetables such as sweet potatoes, corn, peas and winter squash provide important nutrients. Whole grains and starchy vegetables also help you feel fuller longer. A quinoa and vegetable pilaf or whole grain bread stuffing can be excellent additions to your holiday table. Also, try this sweet potato casserole with brown sugar and pecans for a side dish. When preparing the vegetables, use olive oil instead of butter as a healthier option.
4. Switch from high-fat dairy to low-fat non-dairy alternatives.

High-fat dairy products are high in saturated fat and calories, so swapping them out for non-dairy products that are high in protein and low in fat is beneficial. For example, use soy milk in soups, mashed potatoes or pies and cakes. Or try Greek-style plant-based yogurt for making dairy-free dips, creamy dressings and toppings for desserts. Other ideas include pea milk, almond milk, oat milk and soy yogurt. It is important to note you should avoid coconut yogurt because it is usually high in saturated fat.
5. Lighten up your desserts.

For healthier dessert options, opt for fruit-based treats or those made with natural sweeteners. Baked apples with cinnamon can be just as satisfying without the extra calories. You could also try our tofu pumpkin pie, crunchy peanut butter fudge or blackberry crunch.
By following these tips, you can enjoy a festive holiday season without compromising your health goals. Embrace the opportunity to incorporate more plant-based foods to make your holiday meals both delicious and nutritious and carry these healthy habits with you all year long and beyond!

Find more healthy recipes for any season on our Health Tips page. For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Sarah Haakenson, dietetic intern at Oklahoma State University and Cooper Clinic Nutrition.
For more information about professional fitness training at Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.

Swiss Apple Grilled Cheese

Nutritional Analysis
363 Calories: 363
Saturated fat: 5.5 g
Protein: 6 g
Fiber: 7 g

Traditional Grilled Cheese with a Cinnamon Twist

Nutritional Analysis
Calories: 286
Saturated fat: 7.5 g
Protein: 12 g
Fiber: 4 g

Killer Mediterranean Grilled Cheese

Nutritional Analysis
Calories: 415
Saturated fat: ​4.5 g
Protein: 15 g
Fiber: 10 g

Tips:

Recipes provided by Cooper Clinic Nutrition.

Winter holidays bring joy and happiness, but they can also bring stress and tiredness and can cause many to have symptoms of depression. Nichole Johnson, MD, FACP, CWS-P, Preventive Medicine Physician at Cooper Clinic, says “the holidays are a stressful time. Just know this season is transient and that you’ll get through it. Reach out to people for help and know you’re not alone.”

Dr. Johnson shares factors that can contribute to you feeling less than merry during the holidays such as:
Dr. Johnson shares her best tips to combat poor mental health and make the most of your holiday season.

Keep moving
A study shows 86% of U.S. adults are less likely to be physically active during the winter. To combat this, Dr. Johnson recommends taking the opportunity to go outside and enjoy the sun when it’s out. Taking a brisk walk, going for a bike ride and doing a body weight strength workout outdoors are a few examples of exercises you can enjoy even in chilly weather. Indoor exercises at home or a gym are also a great way to stay moving. Watch our Top 3 Exercises to Burn Calories During the Holiday Season video or visit our Exercise Moves section of the site for exercises to try.

Don’t skip meals
“Try not to skip meals during the holidays, especially when you know you’re going to have a big meal,” says Dr. Johnson. Skipping a meal can cause you to overeat later in the day, so it’s important to stay consistent with your eating routine. And remember, leftovers are always great to have for future meals! This Touchdown Chili with Turkey and Red Kidney Beans recipe is a delicious way to use your turkey leftovers.

Continue good sleeping habits
Getting a restful night is always beneficial for your body and mind, but it’s important that you don’t oversleep during the holidays. While it is a tiring time and everyone is busy with end-of-the-year activities, oversleeping can cause headaches and daytime sleepiness and can disturb your regular sleeping schedule. Dr. Johnson says the recommended amount of sleep needed is seven to eight hours of sleep every night. Sticking to your regular sleeping schedule, even on the weekends, can be beneficial for the proper mental and physical rest your body needs. Read more on the benefits of getting a good night’s sleep with Sleep: The Foundation for Good Health.

Stepping away
Attending family, work and friend get-togethers can be overwhelming and overstimulating for those who don’t often attend events. If you ever feel like there is too much happening at a gathering, Dr. Johnson recommends “stepping away for a few minutes to decompress and try to reset your brain.” A fantastic way to do this is with a meditation app, which can lead you in 5-10 minutes of meditation and can help reduce stress.

Avoiding isolation
Bettering your mental health doesn’t have to be done alone. Reaching out to friends and family is an ideal way to ditch the seasonal blues. Inviting guests to watch holiday movies, going out for a walk and cooking together are helpful ways to avoid isolation. For those who are far from home, set up calls that allow you to share the celebration with everyone. This can include video calling family while eating dinner or watching a movie online together.

If you know someone who is struggling with isolation, invite them out. Even if it is a walk outside in the sun, visiting a park or going to get a cup of coffee, these outings can make a world of a difference for those who may be struggling with being alone during the holiday season. For those who are far from home, Dr. Johnson recommends joining community holiday events. “These events help people to socialize and are posted on local community websites and magazines. Additionally, there are opportunities to serve those less fortunate during the holidays. Volunteering can be a great way socialize and serve those in need while positively impacting your community.”

Read our Prevention Plus article on The Epidemic of Social Isolation and Loneliness to learn more about the risk isolation has on a person’s life.

If you or someone you know is struggling with mental health, please visit Mental Health America for further information and assistance.

To learn more about your overall health, schedule a comprehensive preventive health exam at Cooper Clinic by visiting cooper-clinic.com or calling 866.906.2667.