April 27, 2024

Are YOU an Active Traveler? Written by Amy Christensen

September 27, 2012 By Leave a Comment

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Workout Strategies for the Active Traveler

Written by Amy Christensen

I’m not going to sugarcoat this: Staying active while you’re traveling is incredibly challenging. Unless you plan your vacation around a specific adventure or excursion (i.e., rafting the Grand Canyon or trekking in Nepal), getting outside or keeping up with your regular workout routine takes serious dedication and diligence.

The first, most important thing to do is decide that staying active is going to be a priority while you’re traveling. It’s way too easy to sleep in, have that extra drink, or skip a workout to go do something else. So before you leave; before you pack—decide and commit.

There are things you can do to make it easy (okay, easier) to stay active on the road whether you’re traveling on business with back-to-back meetings, or you’re on vacation enjoying the eat-beach-nap-eat-nap-eat again routine.

Create and Put Your Plan in Place Ahead of Time
Once you’ve made the decision to commit, start planning. What activities do you enjoy and are they feasible (based on your available time and location?)

Call your hotel ahead of time and find out if they have a gym, what the hours are and what exercise equipment they have. If the gym isn’t your thing (or you’re camping), find out where the closest bike paths, trails, pools, yoga studios or climbing gyms are located.

Consider what kind of transportation you’ll need and make the necessary arrangements.

Running and walking are two of the easiest ways to stay active outside without too much hassle. Call the local running store for information on hosted group runs.

If you’re a cyclist, check out rental options or bring your bike with you (best if you’re driving) and research local group rides.

If you climb, head to a site like http://www.ClimbFind.com/ to find a partner or hit up the local climbing gym.

Recreation centers usually offer lap swimming, yoga and Pilates. Call or check online for fees, location, schedule and hours.

Time for Action!
Once you arrive at your destination, it’s time to take all the research and planning and get active. Mornings are often the best times to squeeze in activity. Set an alarm for not only the morning, but consider a bedtime alarm to help you get to bed with plenty of time to sleep.

Stay safe! Is the area you’re in relatively safe? Bring a cell phone, cash, credit card and map. Go with a buddy if possible. Be sure you know your route, along with the name and address of your accommodations.

And finally, have fun with it and remember not to be too hard on yourself. Set reasonable goals and learn over time what works and what doesn’t. Don’t be afraid to experiment and try new things. That’s what traveling is all about right? Enjoy exploring, discovering and learning!
 

This article is written by Amy Christensen. Amy is a certified life coach with a passion for helping women step out of their comfort zone and break through self-limiting barriers. Based in Boulder, CO, her company, Expand Outdoors, focuses on creating healthy, sustainable, and fun lifestyle changes. Contact her at amyc@expandoutdoors.com or via http://www.expandoutdoors.com

 

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3 Must-Try Workouts! By Jessi Kneeland

September 26, 2012 By Leave a Comment

The weather’s cooling down, but that doesn’t mean your workout schedule should.

Here are 3 workout trends not to miss this fall.

Crossfit
Following Reebok’s purchase of the Crossfit brand, Crossfit has been steadily gaining visibility and popularity across the US, and it’s only going to get stronger. It appeals to people who want to try extremely challenging workouts in a competitive but supportive environment. It’s very intense, and not everyone will know their own limits, so please don’t try it if you’re new to working out. But if you’ve been exercising for awhile and are looking for a tough challenge and a community of fitness-lovers to push you, Crossfit might be your solution.

Adult Ballet Class
The popularity of ballet-based fitness classes like FlyBarre and The Barre Method has led people right back to the source. Beginner adult ballet classes are exploding so quickly that many studios have had to add extra classes to accommodate. Ballet strengthens and lengthens the body, improves posture, and works on rhythm, balance, and grace. It may not be the most efficient way to burn fat, but it’s fun and it lets you relive childhood fantasies of being a ballet dancer, so why not add a weekly class to your fall fitness lineup?

Destination Bootcamps
This last year has seen a huge increase in “fitness vacations,” and you shouldn’t expect the trend to slow down this fall. Unlike most vacations (where you eat everything in sight and fall off the fitness wagon) you’re practically guaranteed to return from these trips feeling fitter, less stressed, and more motivated. If you’re looking for a beach bootcamp, Holly Rilinger Fitness’s November trip to the West Indies (http://www.hollyrilinger.com/training-camp/destination-training-camp.html) includes outdoor training, yoga, and lots of time to relax and explore the beautiful location. If rugged choose-your-own-adventures are more your style, Red Mountain Resort in St. George, Utah (http://www.redmountainresort.com/) offers custom classes in fitness, nutrition, and stress management, as well as outdoor workouts and adventures.

Jessi Kneeland is a NYC based NASM certified personal trainer. She does most of her training out of Peak Performance (rated of the top 10 gyms in the US by Men’s Health!) and has a reputation for getting both working women and models into tip-top shape. She believes fitness is the key to confidence, and runs her blog Empowering Fitness at http://jessikneeland.wordpress.com/ in the hopes of helping everyone to become more body-positive. You can follow her on twitter at @jessikneeland or drop her an email at jlk399@gmail.com

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Which style of Yoga is best for me? By Jessica Matthews

September 24, 2012 By Leave a Comment

Which style of yoga is best for me? With a number of different styles of yoga to choose from, it’s important to be familiar with some of the specifics of each in order to ensure that you select a style that is in lie with your unique health, fitness and wellness goals, as well as your particular needs and interests. Below is a general overview of five of the different style of yoga currently being offered (this is by no means a comprehensive list)-

Hatha- This term, which can encompasses a variety of physical types of yoga, is typically reflective of gentle, slower-paced yoga classes which are great for beginners as well as for those seeking a solid, foundational understanding of basic yoga postures (asanas) and breathing techniques (pranayama) to help reduce stress.

Vinyasa- Much like Hatha, this term may also be used to describe a variety of class styles. The term vinyasa in its Sanskrit roots means “to place in a special way,” as this style of yoga is comprised of breath-synchronized movements designed to create flow throughout the practice (this style of yoga commonly referred to as “flow yoga.”)

Ashtanga- Sometimes referred to as “power yoga,” this physically demanding practice is a great option for those looking for a more serious physical challenge, as it is devised of six series of asanas which increase in difficulty.

Bikram- Also commonly referred to as “hot yoga” (although not all hot yoga classes are Bikram classes), this practice is comprised of a set sequence of 26 asanas that are performed in a heated room. Bikram classes are typically 90-minutes in length, and because of this it’s important to keep hydration in mind, as it takes time for the body to acclimate to exercising in heat.

Iyengar- This style of yoga focuses on bodily alignment, and encourages the use of props to facilitate precise body position within each pose. Emphasis is placed on holding the postures longer (for several breaths) as opposed to quickly flowing from one posture to another, making it a suitable option to accommodate those with any special needs, such as previous injuries or structural imbalances.

Jessica Matthews, MS, E-RYT, is an exercise physiologist, yoga teacher, group fitness instructor, personal trainer, adjunct professor, blogger and fitness personality. Jessica strives to open minds, ignite passion and inspire the world to health and fitness through purposeful movement, quality nutrition and kind words. She has been featured as a fitness expert on CNN and has been quoted in numerous publications including Shape, Self, Oxygen and Oprah.com. For more health and fitness information, follow Jessica at www.twitter.com/fitexpertjess. 

 

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Do YOU have what it takes? Sarah Stanley offers wisdom gained from endurance athletics.

September 21, 2012 By Leave a Comment

Sarah Stanley is an ultra endurance athlete who is passionate about her faith, eating real food, fitness and helping others! She’s completed 22 marathons, 11 ultramarathons, countless half marathons, plus 2 cycling adventures (DC to NYC and San Francisco to San Diego.) Allow her wisdom and encouragement to empower YOU to challenge your own fitness!

How do you handle all the different emotions that come with ultra-events?
It’s part of being an ultrarunner- you just accept how you’re feeling and keep on running! For longer ultra’s you’ll go through a wide range of different emotions. I’ve cried, laughed and cursed (yes) but always had fun! 
 
What physical/psychological skills have you’ve learned from endurance events?
It really is all in your head. You have to push yourself by giving yourself a pep talk (or two.) There are times when the going doesn’t just become rough, it becomes downright unbearable. And then I’ll think about those who can’t run or those who are serving our country or how the world needs some positive examples and I keep on trudging.
 
What do you say to yourself to keep going during an event?
I think back over my life and the things that I’ve overcome and survived, and that is what keeps me putting one foot in front of the other. I’ve come up with quotes such as “the 11th commandment: thou shalt not quit” or “giving up is for wimps” or “a finish is a finish.”  I also visualize the finish line, getting to the next aid station or top of hill. When you run an ultra you are your own cheerleader.

How do you control negative self-talk along the course?
I must (you must!) keep positive. Some races don’t always go as planned. It can be easy to get sucked into the mud (literally and figuratively.) If I get in a rough mental spot, it will be very hard to keep on running! Remember that running ultramarathons is 99% mental! I really try to just be thankful for the gift of running and enjoy the beauty that is around me. Ultras are run mainly on trails so there is usually plenty to gaze at; I find a special sweet spot-a grove or zone as some would call it- and I just stay there for the duration of the race (and even training for that matter.)

How do you handle/respond to others negativity while preparing for or during a race?
Ignore the haters! I surround myself with positive, loving, supportive people. Negativity always destroys while positive always builds up. Negative people are people trapped in their own unhappiness and will try to bring you down. Haters or negative people is about them- not about me or you. The best way to respond is with love and kindness and to keep doing what I am called to do, which is to make a positive difference in this world. 
 
What keeps you coming back again and again to race?
Love! The love of the sport, people, seeing how far you can push yourself when the going gets rough, being alone in the woods and really, there is just something about ultrarunning that I can’t describe with mere words. The energy, the woods, the challenge, the thrill of the unknown- it’s a sport I am in love with. And I hope I always will be.  
 
How has racing ultra’s helped you in everyday life?
Ultrarunning and life go hand-in-hand. I think that’s why I love it so much! Life has not always been easy for me and I’ve learned to rise above the bad and make the most of each day that I do have. My life has helped me in ultrarunning; ultrarunning is just the icing on the cake (or the salt on kale chips in my case.) 
 
What’s the number one thing racing has taught you? Either about yourself or others.
You never know how strong you are mentally, physically, spiritually and emotionally until you tackle what most people think of as inconceivable and come out on the other side smiling (and yes, sometimes crying too.)

Are there stereotypes you face about female ultra-competitors? How do you debunk them?
I think that women are generally perceived as weaker to begin with. There are some incredible women athletes out there! I think the best way to debunk them is to just keep training and showing up-saying yes to life. Show others that you are committed and will always do your best- no matter what! 

What is your best advice to someone considering participating in an ultra?
Have some running under your shoes! You’ll have better long term success if you start small, stay diligent and consistent. Start running on trails. Ultras are synonymous with dirt, woods, river crossings, jumping trees, hills- you get the picture! Work on the small things that add up over time for example planks, side planks, squats, lunges, one leg squats, pushups. Then sign up for a 50k! And let me know- I would love to cheer you on either virtually or in person.

About:
Sarah is the founder of Sarah Stanley www.sarahstanleyinspired.com, faith+food+fitness. When Sarah isn’t running or cycling she enjoys creating new recipes, taking a hot yoga class and traveling. She’s been featured in various media outlets such as SHAPE, Ladies’ Home Journal, Washingtonian and SELF. Follow her on Twitter http://twitter/sarahstanley and Instagram http://web.stagram.com/sarahstanley_/

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Vibration Training: Efficient and Effective Exercise?

September 19, 2012 By Leave a Comment

Vibration Training: The Basics
When visiting the gym, you may have noticed funny looking machines that have a platform, columns, and straps on the side.  When people stand on the platform, they seem to vibrate or shake uncontrollably.  This isn’t a fad fitness craze but a tool science has been using for years (Dating back to Russian astronauts in the 1960s!)  People are finally catching on to this powerful and efficient way to exercise.  It is a huge hit in the UK and building up steam in the USA.  There are two main manufacturers, Power Plate and VibroGym.

What is it and how does it work?
The Power Plate is a platform that vibrates in three different directions.  These vibrations help engage every muscle in your body (similar to Pilates when you create instability by moving your arms) which has been proven to give you the same results in 30 minutes as a gym session lasting an hour and a half (European Journal of Obesity 2010.)  Depending on your goals, you can easily tone your body or sculpt bigger muscles in no time.

Who can try it?
Vibration training is suitable for anyone who wants to maximize what little time they have for exercise.  Due to setting options, those new to the gym as well as seasoned athletes can benefit.  Class sizes are usually small so the instructor can work with each member at their fitness level, creating more of a non-stop circuit-inspired class ensuring you give 100%.  Males and females members have seen the difference in their sports performance after training on a Power Plate.  
People with active cancer, a pacemaker, and/or are pregnant should not use the plate.  Sometimes if you have a head cold the vibrations can feel too intense, but just let your instructor know and they can help make your workout more comfortable.  People with replacement joints will need to wait for doctor’s approval before beginning their training on the plate.

What are the benefits?
Not only can vibration training improve your fitness, it also helps improve circulation and blood flow, promote lymphocyte drainage, decrease cellulite, and relaxes you with a massage at the end of the session  It also helps develop stability (ie prevent you from falling when you are older), increase your bone density, and help you recover from ACL injury.  Power Plate has links to these peer-reviewed studies on their website (www.powerplate.com).

Vibration training workouts are effective for both men and women.  Twenty five minutes on the plate is will have you just was sweaty as if you had a longer session in the gym.  Maximize your time and book in for a class today!

Mollie Millington is a London-based health and wellness coach.  She offers in-person and virtual training support.  You can visit her website, www.ptmollie.com , for free workouts, fitness info, and weekend challenges.  She is also on Twitter (@PTMollie), Facebook (www.facebook.com/pt.mollie), and Pinterest (www.pinterest.com/ptmollie).

 

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How to Work in Movement When Working! By Tammy Beasley

September 17, 2012 By Leave a Comment

Ran out of time to catch your spinning class at the gym? Worked too late to go for a walk? Overslept and missed your morning yoga class? It’s easy to get discouraged when your busy week seems to block every plan you have made to exercise. And it’s even easier to let one missed class lead to another missed walk and then end up giving up on exercise for the entire week, maybe even the month. That’s the perfect time to change your focus. Instead of stressing over what you haven’t done, look for the small opportunities to make exercise a part of your every day routine, not just a gym class on your weekly calendar. 

You can burn extra calories every single day by adding just a few small movements or changing a few simple behaviors. 

Try these: 
1) Use “standing in line” at the grocery store or gas station as a chance to tighten your abs or tighten your glutes.
2) Perform calf raises while talking on the telephone. Studies show that simply standing doing every day activities like talking on the telephone burns more calories than sitting behind a desk.                                                                                                                                                          3) If you have stairs at home, take them every time you do a load of laundry instead of accumulating all the loads into one before you make the trip.
4) Do crunches or push ups while watching TV – maybe not every time, but challenge yourself to see how many you can accomplish during the first ten minutes of your favorite sitcom You might be surprised how quickly the number increases.
5) Do jumping jacks during commercials. Your younger kids will love the new game, and your teenagers already expect odd behavior from you anyway!
6) Do upper-body stretches in the shower, like shoulder shrugs. 

Remember, wellness is a lifestyle, not just an aerobics class. The small steps matter in the big picture of health. A stressful week with limited time will not get the best of you when you put these new habits into play to keep you motivated and moving.

Tammy Beasley, RD, CSSD, LD, CEDRD
Rev It Up for Life
www.revitup4life.com

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Does Yoga Really Do a Body Good? By Jessica Matthews

September 11, 2012 By Leave a Comment

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Does Yoga Really Do a Body Good? Writtten by Jessica Matthews

Yoga has been practiced for thousands of years, so one would assume it must provide some great benefits, right? Well over the last decade as the interest and demand for mind-body programming has continued to increase, so has the number of research studies conducted to examine the specific benefits that yoga has to offer.

Benefits of yoga
Studies have shown that regular yoga practice can improve muscular strength and endurance, flexibility and balance, which are often overlooked aspects of fitness. Yoga has also been shown to decrease the risk factors for chronic diseases, such as diabetes mellitus and cardiovascular disease, and also is effective in reducing chronic low-back pain, an issue which will affect nearly 80% of Americans at some point during our lifetimes.

Beyond the physical
In addition to the numerous physiological benefits, yoga also provides an assortment of emotional and psychology benefits. Yoga by definition means “union,” in essence the connection between body, mind and spirit. Yoga has been shown to reduce stress, promote relaxation, improve mood, and increase subjective well-being. Available research also indicates that stress-related diseases, such as hypertension, pain, cardiovascular disease, and depression are beneficially affected by regular participation in mindful exercise, such as yoga.

Can yoga do it all?
While the research regarding the physical benefits of yoga is in impressive, it is important to note that yoga was traditionally not designed to be a “one-stop shop” in regards to fitness. Research has supported this notion by studying and identifying the lack of aerobic activity that yoga provides. A study sponsored by the American Council on Exercise (ACE®), conducted by Poraci and Spilde at the University of Wisconsin-LaCrosse, showed that that a 50-minute Hatha yoga practice provides no substantial aerobic benefit, as the number of calories subjects burned was comparable to that of a slow walk. Vinyasa-style or Asthanga yoga (often referred to as “power yoga”) on the other hand was shown to provide a mild aerobic workout, as a 50-minute practice burned 344 calories on average among participants.

These findings are not intended to deter individuals from integrating yoga into their current fitness program by any means. Instead, these findings help to shift the focus back to the numerous valuable benefits that yoga was intended to and does provide, which often times are the critical components that individual fitness routines are lacking.

 

This article is written by Jessica Matthews, MS, E-RYT, is an exercise physiologist, yoga teacher, group fitness instructor, personal trainer, adjunct professor, blogger and fitness personality. Jessica strives to open minds, ignite passion and inspire the world to health and fitness through purposeful movement, quality nutrition and kind words. She has been featured as a fitness expert on CNN and has been quoted in numerous publications including Shape, Self, Oxygen and Oprah.com. For more health and fitness information, follow Jessica at www.twitter.com/fitexpertjess.

 

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New School Year, New Activity by Maggie Ayre

September 10, 2012 By Leave a Comment

School semesters have built-in cycles, why not apply that to exercise as well? September and the start of the new school year is a new opportunity for taking positive action on fitness, healthy eating and general good health. It’s also an ideal opportunity for your child (and all family members) to try something new! With the wealth of afterschool clubs and outside school activities in every town, there’s plenty from which to choose.

The Olympics this summer have enthralled young and old alike with many having the chance to watch and learn about sports they had never seen, or even heard of before. Handball, BMX racing, diving, sailing, judo, rowing and basketball clubs are full to overflowing with young people wanting to “have a go.” With multi-sports, athletics and other just for fun clubs like dodgeball proving just as popular.

Don’t miss out on this unique opportunity to encourage your children and teens to be active. There are so many different activities to choose from you’re sure to find one that appeals to them.

The great aspect is that next term it will be January and they’ll have the opportunity to renew and try yet a different activity. Will they keep going with existing activities or try something completely different again in 2013? Learning new skills and coordination that’s required with unaccustomed sports, meeting new friends, gaining a new coach mentor and being challenged by competition are all benefits to trying new activities. The days of playing the same old sports day in, day out, week in, week out are over.

This new school year help your children to discover the wealth of activities available to them and allow them to try a new activity each semester. You may have the next Olympic mountain biker or synchronised swimmer in the making.

Maggie Ayre is the UKs leading Fitness Coach for Teens. As well as one-to-one and small group nutrition and fitness work with teens (both online and face-to-face) she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon. She can be reached via www.maggieayre.com, www.nutritionplansforteens.com, www.femalefitnessrevolution.com

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Why Sleep Matters by Chanda Fetter

September 7, 2012 By Leave a Comment

So much to do, who has time to sleep? Sleep is one of the essential necessities to a healthy, productive life.  Just as it’s important not to cut too many calories when trying to lose weight, you’re not to skimp on sleep either and here’s why…..

How we learn and retain information. Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.

Metabolism and potential weight gain. Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

Keeping you safe. Sleep debt contributes to a greater tendency to fall asleep during the daytime decreasing productivity. Fatigue increases the risk of falling during our daily activity causing injury. On a larger scale, sleep deprivation can lead to road accidents.

Nobody likes a grump. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

Cardiovascular health. Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Fight off illness and disease. Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

Our bodies were meant to have a 16 hour wake cycle which puts us at an 8 hour sleep cycle. Studies have shown that some individuals can get enough REM sleep in a 6 hour sleep cycle, the test is really in how you manage on the sleep you get. If you don’t suffer through bouts of drowsiness and sleepiness during the day then you can likely manage less sleep, however, anything less than 6 hours is just not enough. Some individuals need as much as 10 hours and contrary to common myth you don’t need less sleep as you age, however the ability to sleep for 6-8 hours at a time may be reduced.

Chanda Fetter
IMX Pilates Studio, Owner
www.imxsb.net

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Is Stress Eating You or Are You Eating your Stress? By Tammy Beasley

September 5, 2012 By Leave a Comment

STRESS – just the word can make your heart beat faster, blood pressure rise, and mood turn irritable. And stress can make you turn to food too, to feel better. It’s true that stress burns more energy (calories), especially the type of energy that supplies a chemical called serotonin.  This chemical helps relax and calm you, and carbohydrates start the process. This calming effect can be produced by a handful of whole-wheat crackers or fresh fruit, but often a handful of cookies is more appealing.

What can you do to STOP stress-induced eating?

Declare your desk, computer, television, loud music and any other distractions off limits until AFTER you eat something.

Plan ahead by keeping an ‘emergency snack pack’ available. Avoid higher sugar, simple carbohydrate foods as much as possible, which can actually increase your appetite even more.

Choose a combination of whole grains and lean protein such as a mozzarella cheese stick and whole-wheat crackers, or peanut butter and apple slices. If those aren’t convenient, prepare ahead by having your own trail mix of whole-wheat cereal squares mixed with slivered almonds and raisins handy.

No matter what, slow down and give yourself a 10-minute break to fuel your brain with healthy, lasting fuel to relax those stress hormones and boost your energy. And if emotions take over and you dive into a plate of brownies, clear your head by sitting down first, then slow down and savor each bite. Diffuse the quick rush and fall from simple sugars by adding protein, like a cold glass of low fat milk. Most importantly, get right back on track and don’t let guilt cloud your way. Remember it is what you do more often than not that makes a difference.

Tammy Beasley, RD, CSSD, LD, CEDRD
Rev It Up for Life
www.revitup4life.com

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