April 26, 2024

Thank You for Encouraging Healthy Lifestyles

December 31, 2013 By Leave a Comment

Encouraging health living by example is a powerful trait. Check out the following businesses who believe in healthy living and are passionate about sharing the benefits with others. Simply visit their website to learn how they can assist in your healthy lifestyle!

JOIN US on Twitter every Monday at 5pm(Pacific)/8pm(Eastern) for our Motivational-Monday Fitness Chat!

THANK YOU to our December Fitness Chat Sponsors!

Flip2BFit. Peak your kids interest to be active through the innovative games. Ideal for the whole family to play on a weekend, for a group activity at a birthday party, or for teachers to have on hand as a rainy day activity. Their games encourage self-esteem all realized through the spin of a wheel and the flip of a card! Follow them on Twitter @Flip2BFit.

Drink Chia. Drink Chia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Drink Chia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia.

All3Sports. All3Sports is your triathlon training and racing solution! You’ll find everything the sport of triathlon requires including apparel, bikes and wetsuits. You’ll also find everything needed for the independent sports of Running, Swimming and Cycling. With one click to their website you’ll enjoy top products complete with professional knowledge and excellent customer service. For new product and special promotion information, follow them on Twitter via @all3sportscom.

Filed Under: Your Fitness Tagged With: , , , , , , , , , ,

Leaders, Teachers and Coaches: 2013 Twitter Must-Follow List

December 29, 2013 By 3 Comments

Follow these Healthy Living Professionals for coaching, leadership, mentoring and guidance to live your healthiest and most fit! Health Your Way Online proudly presents our 2013 Twitter Professional’s Must Follow List.

THANK YOU ALL for your encouragement, dedication and passion for healthy living!

 

@SmashFit Heather Frey

@thebikinichef Susan Irby

@MaggieAyre Maggie Ayre

@MoveLiveLearn Amanda Stanec, PhD

@LoRoRD Lori Rosenthal, RD

@CarlaYoung Carla Young

@HelenAgresti Helen Agresti RD

@BobChoat Bob Choat

@marathonmom217 Amy Dedic

@lmaydak Laura M

@slowswimmer Kenny Steil

@chrisfreytag Chris Freytag

@ThriveFit Pamela Hernandez

@30secondmom 30 Second Mom

@AskDocG Deborah Gilboa, MD

@ShapeHerEsteem Shaping Her Esteem

@LifeCoachMary Mary Allen

@NutritionCheck Heather Mangieri RDN

@InspiredRD Alysa Bajenaru, RD

@runwiki Lisa McClellan

@TonedandFit Toned and Fit

@FitnessToGo  Tera Busker

@SarahJChicago Sarah Johnson

@LoriShemek Lori Shemek PhD, CNC

@kerigans Keri Gans

@YourCoachNicole Nicole Burley

@FitExpertJess Jessica Matthews

@StressFreeKids Stress Free Kids

@Smart_Kitchen Kathy Smart

@bemorehealthful Rachael Roehmholdt

@PTGen Gen Levrant

 

 

 

 

Filed Under: Your Fitness Tagged With: , , , , , ,

What to wear on your next run: A guide for every climate by Jason Saltmarsh

December 26, 2013 By Leave a Comment

Wondering what to wear during your next run? Choosing the proper clothing and gear is important to your performance, your safety and your enjoyment.

Remember the classic runner’s rule: Always add 20 degrees (F) to the temperature outside, and then dress appropriately. Example: If it is 72 degrees outside, it will feel like 92 degrees during your run.

 

Above 85 F (29.4 C)
At this temperature run with as little on as possible without upsetting your neighbors or the local authorities. Hydrate often during your run, run a course that allows for you to stop and get home quickly without being stranded too far from home (repeat loops). Let someone know you’re out there before leaving.

Try to run in the early morning or early evening hours to avoid the hottest part of the day. Watch for signs of  overheating. Think about taking the day off or going for a swim.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap (pre-soaked and frozen)

Phone in case of emergency

75 to 84 F (23.8 to 28.8 C)
Remember that your body will heat up quickly on the run. You’ll want to hydrate appropriately and avoid the midday heat if possible.

Wear reflective gear if you are headed out before sunrise or after sunset.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap, singlet or tech t-shirt optional

60 to 74 F (15.5 to 23.3 C)

This is a nice temperature for running. Enjoy the experience.

Shoes, socks, shorts, tech t-shirt, sunscreen

45 to 59 F (7.2 to 15 C)
Great racing weather! Marathoners and half marathoners rejoice. These days were made for PRs. You’ll want to warm up with an extra layer and have it ready to put back on when you finish.

Shoes, socks, shorts, long sleeve or short sleeve tech shirt, sunscreen, light jacket for warm-up

35 to 44 F (1.7 to 6.7 C)
These temps may be a bit too cool for the spectators, but the runners are still feeling great. Be sure to stay warm before and after your run with a jacket and sweatpants. You might consider a pair of light gloves and a hat. The most dangerous part of the day is post-run if you are sweaty and exposed.

Shoes, socks, shorts, long sleeve shirt, light gloves, beanie, lip balm, pants and jacket for warm-up and post-race

Light leggings are optional for those who are averse to the cooler temperatures

25 to 34 F (-3.8 to 1.1 C)
Welcome to winter running! The temps may be dropping, but that doesn’t mean you have to drop your mileage. Layers are key when dressing to survive cold temperatures. But, you don’t want to sweat too much, so be sure to wear breathable layers made for running.

Shoes, socks (wool), leggings/tights, tech t-shirt, running jacket, gloves/mittens, hat, Vaseline on face, lip balm

Below 25 F (-3.9 C)
This is when you start to consider the benefits of a gym membership or a treadmill. Only the truly dedicated/crazy ones are out there on days like this. But some of us can’t be caged and just need to be free. Choose a course that allows for you to return home quickly if you need to (repeat loops.) Let someone know you are out there before you leave.

Shoes, socks (wool), leggings/tights with shorts over them, long sleeve tech shirt, additional tech t-shirt, running jacket, mittens, hat that covers your ears, neck warmer or collar turned up on jacket, Vaseline on your face, lip balm, sunglasses.

Phone in case of emergency

Rain
Wear a hat to keep the rain out of your eyes

Consider nip guards or bandaids to avoid painful chafing from heavy wet clothing

Vaseline on other chafing areas

Waterproof shell if temperatures allow it

No shirt if temperatures (and local laws and customs) allow it

Vaseline on toes and heels

Snow
Winter gear (see above)

Reflective safety clothing

Shoes with modified spikes or non-slip treads attached

Ace bandage or gaters wrapped around your ankles if the snow is deep enough to get in your shoe and cause discomfort

Vaseline on face

Lip balm

Wind
Windbreaker if appropriate

Sunglasses

Vaseline on face

Lip balm

Safety is paramount! Remember: There are some weather and climate conditions that are too dangerous for anyone to be out running on the roads or trails. Always use good judgement and stay safe to run again another day.

Other ideas? What did I forget to mention? Let me know in the comment section.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

Filed Under: Your Fitness Tagged With: , , , , , , , , , ,

Group Exercise: Worthwhile? By Sarah Johnson

December 23, 2013 By 2 Comments

Should group exercise be part of your fitness plan:

Accountability can be one of the biggest motivators to keeping your exercise routine.  Having someone hold us accountable means another person is expecting us: to show up, to work hard and to not let them down.

You can hold yourself accountable – by making a promise to exercise every weekday morning,or by weighing yourself daily – OR another effective way to stay accountable is to work out with someone else!

Here are just a few ways group fitness classes will hold YOU accountable for your fitness:

Establishes a regular schedule. Group exercise classes and small group training are a great way to establish a regular and safe exercise routine. With an instructor to monitor your form, you can be sure you’re doing each exercise correctly.  Don’t be afraid to ask if you’re not sure you’re performing the movement correctly – the instructor is there to help!

Adds the fun into your workout. Do you like choreography? Dance-based classes are very popular right now.  Not a lot of time? Time will fly in a High Intensity Interval Training class!

Become a class-regular. Once you’ve found a class you enjoy, try to attend regularly.  Introduce yourself to others in the class and the instructor, make new fitness friends – we love learning our members’ names!  Before long, you’ll find that if you have to miss a class, the class will miss you!

That’s accountability – you now have an exercise program to look forward to that’s safe, effective and fun!

Follow Sarah on Twitter @SarahJChicago

Filed Under: Your Fitness Tagged With: , , , , , , ,

There’s ALWAYS Time for Exercise! By Tera Busker

December 20, 2013 By Leave a Comment

Time Saving Workout Tricks

Have you ever planned on getting in a great workout, but you have to skip the gym because you just don’t have the time? We are all running late, in a hurry or have something else that we need to be doing but that doesn’t mean that you have to forgo your workout. You just have to make the most of the time you have.

Time your Rest Periods

In between sets or circuits, rest for ONLY the time it takes to catch your breath and feel ready for the next round and not a second more. Playing around on your phone, chatting with your workout buddy and flipping through a magazine will only distract you. Keep your rest breaks short and stay on task. You will be surprised how much time you save.

Interval Training

Unless you are training for a marathon or another endurance sport, there is no reason why you be doing long cardio sessions at a moderate intensity. Kick your cardio up a notch and decrease your workout sessions with interval training. By alternating high intensity bouts of exercise with moderate “recovery” periods, you can burn a ton of calories in a short amount of time. One great example is tabata training. Do a high intensity exercise like jump squats as fast as you can with proper form for 20 seconds then rest for 10 seconds. Repeat this for a total of 4 minutes.

Strength Training and Cardio in One

Why split your cardio and strength training up when you can get them both done at once? Doing exercises that use multiple muscle groups as once in a circuit style with little to no rest between exercises, will raise your heart rate and challenge your muscles. Exercises like pushups, squat presses, lunges with bicep curls will have you breaking a sweat, shaping your muscles and out of the gym in no time.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

Filed Under: Your Fitness Tagged With: , , , , , , , , , ,

Sweet and Sour Chicken Recipe by Shirley Plant

December 18, 2013 By Leave a Comment

Looking for a quick, healthy dinner the whole family will love, especially if dealing with food allergies? Try my Sweet and Sour Chicken recipe, it is sure to please even those picky eaters!

 

Sweet and Sour Chicken

Free of dairy products, wheat, yeast, corn, sugar, eggs, soy, nuts, and gluten.

2 pieces boneless, skinless, chicken breast, cut into bite sized pieces
1 onion, chopped
1 cup celery, chopped
1 cup carrots, chopped
1/2 red pepper, chopped
olive oil

Sauce:
1 cup unsweetened pineapple juice
1 tbsp apple cider vinegar
1 tbsp arrowroot powder
1/4 cup water
1 tbsp tomato paste

In a frying pan with enough oil to cover the bottom of pan, cook chicken over low to medium heat, stirring frequently for approximately 10 minutes. Remove chicken and set aside.  Saute onions for a few minutes in pan with a little more oil or some water. Add in celery, carrots and peppers and water and cook over medium heat for 10 minutes. Add in the chicken pieces. In a separate bowl mix sauce ingredients together and pour over chicken and vegetables and let simmer for a few minutes so sauce will thicken. Serve over rice and with a side salad or steamed vegetables.

Recipe by Shirley Plant- Nutritionist/ Dietary Consultant
Author of Finally… Food I Can Eat, a dietary guide and cookbook for people with food allergies, and those looking for healthy, tasty recipes. Contact Shirley for assistance with menu planning and for healthy recipes everyone loves!
info@deliciousalternatives.com. Follow her on Twitter @sherrecipes.

Filed Under: Big Picture of Health Tagged With: , , , , , ,

Healthy Weight Loss Tips by Angelena Riggs

December 16, 2013 By Leave a Comment

One of the questions I get most frequently is…

“Why am I not losing weight?  I am doing everything right!”  There are many factors that go into the process of losing weight, in addition to exercising regularly. There are some things that you may be or not be doing that is affecting your weight loss progress. Remember that every person is different and will react to nutrition and exercise differently.

Here are the top reasons that you may not be losing weight:
1) Sleep.  Sleep is so important and you should aim to get at least 7 hours each night.  Try to wind down about an hour before your head hits the pillow, turn off all your electronic devices and do some reading or light yoga.

2) Stress.  When you are constantly stressed out your body produces the hormone cortisol which leads to belly fat gains, not exactly what you what.  Take some time each day to relax and recharge.  Try to free up your schedule and ask for help from family and friends.

3) You’re not eating enough or you’re eating too much.  It is important to know how many calories you should be consuming when you are trying to lose weight. Consult a nutrition Professional to help determine how many calories you need to reach your goals.

4) You’re eating too many processed “foods.” All calories are not created equal.  Ditch the processed foods for whole, real nutrient dense foods.  Make it a habit to eat these kinds of foods and you will love the way you look and feel!

All good things take time and hard work.  Remember that your weight loss is a journey and you are learning how to live healthy for the rest of your life.  Stay positive and you will get there!

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living  (www.OnFireFitnesspt.com), a NASM Certified Personal trainer and Fitness Nutrition Specialist.  Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on her blog, and via Facebook (www.facebook.com/Angelenasonfirefitness) and Twitter (www.twitter.com/OnFireFitnesspt)

Filed Under: Your Fitness Tagged With: , , , , ,

Heading into your off-season? 5 tips for marathon recovery by Jason Saltmarsh

December 13, 2013 By Leave a Comment

5 Tips for Marathon Recovery

Congratulations! You did it. Celebrate and pat yourself on the back for completing the marathon. 99.5% of the American population will never know what that feels like. The marathon is a grueling 26.2 mile event. Your body will be weaker and your muscles will be damaged after pushing yourself hard over such a great distance. Marathon recovery requires patience and attention. But, if you do it right, you’ll be tearing it up again in no time!

1. Rest
Do what Jackson Browne says and “take it easy.” You already showed the world what you can do. It’s OK to dial things back and put your feet up for a little while. The first two days after the race you should not even think about putting your running shoes on. Maybe a little walk around the block or through the neighborhood to get the blood flowing, but nothing more. Try to get in bed early and let your body recover and rebuild.

2. Nutrition
You probably burned in excess of 3500 calories on race day and lost a few pounds between the start and the finish. Your body consumed all of your available fuel and then tapped into your reserves. Now is the time to restock the shelves with nutritious meals and plenty of water. You will feel better and have more energy if you keep the tank full with healthy snacks throughout the day. You may want to consider an immunity booster or extra vitamin C to keep your body protected during this time.

3. TLC
Icing sore muscles and joints, elevating your feet, and massaging your muscles will all help speed recovery and make you feel less like a stiff legged zombie. Be careful not to do any kind of deep massage for at least several days after your marathon. Your muscles are still very tender and vulnerable. Even if you feel better, you are still a mess at the microscopic level.

4. Walking
Walking can be very therapeutic. It allows you to get outside and feel like your back in the routine again- albeit much slower. Cross-training activities like cycling and swimming are also a good forms of exercise to help keep your cardio levels high while reducing the stress on your overused muscles and joints. Whatever you choose, keep it easy and stay in the green zone for effort.

5. Backwards Taper
As you make your way back to regular training, think of it as a reverse taper. You are going to slowly build your mileage up in a way that will keep you healthy, reduce injury, and give you a solid foundation to build upon for the future.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he completed his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

Filed Under: Your Fitness Tagged With: , , , , , , ,

Exercise Bands for Fitness by Tera Busker

December 11, 2013 By Leave a Comment

You don’t need a gym full of weights and machines to get a great full body workout. Using resistance bands can challenge your muscles in a whole new way. And the best thing about resistance bands is that you can do a workout with them anywhere.

Here are 3 exercises that will are guaranteed to give you results. The following is for those with a solid fitness base. (Consult your physician before beginning an exercise program. Perform exercises at your own risk.)

Squat Press
Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing forward and elbows bent. Squat like you are about to sit on a chair, keeping knees behind your toes. Stand back up to the starting position and then press your arms directly over your head. Return hands back to shoulder height and repeat sequence. Repeat for 10-15 reps.

Reverse Lunge with Bicep Curl
Place the center of the band under the arch of your right foot and hold both handles with the palms facing forward. Lunge backwards with your left foot and perform a bicep curl. Return to start position and repeat for 10-15 reps.  Switch legs and repeat.

Crunch with Lat Pulldown
Loop the band around a stable object, like a railing. Lie on your back, gripping the band’s handles with arms extended over head. Raise your legs and bend your knees so your shins are parallel to the floor. Crunch your upper body forward while drawing your arms toward your knees. Keep the elbows locked and straight during this movement and maintain a relaxed and neutral position in the neck – do not bring the chin to the chest. Roll back to starting position. Repeat 20 times.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

Filed Under: Your Fitness Tagged With: , , , , , , ,

Gift Your Buddies with RunnerBox

December 4, 2013 By Leave a Comment

Gift your Buddies with RunnerBox!

Looking for a gift for that special runner, triathlete or fitness enthusiast on your holiday list? Or maybe you’re looking for a thoughtful way to say ‘Thank You’ to your training buddies? Consider a RunnerBox subscription or GiftBox. Your choice of a RunnerBox, TriBox, or Gluten Free RunnerBox; they really do offer something for every athlete, and now is your opportunity to try them out. For the holidays they’re offering a special rate: save $2 with the code RUNHEALTHY good through 12/11/13. Click here to be directly connected to the RunnerBox of your choice.

So what is RunnerBox? RunnerBox is your personal shopper with the ability to hand-pick the best and top running, triathlon and fitness products just for you. These items will enhance your training, propel your race performance and improve your athletics. “RunnerBox is a subscription box full of great running and fitness products. We search out the newest products along with the tried and true and send them to you in our custom shoe box” explains founder Staci Dietzel. You’ll receive a box delivered right to your front door step with items such as gels, bars, apparel, and training gear, just to name a few.

Check out this YouTube video of how the box arrives!

RunnerBox is also economical! How many times have you spent money on a large supply of a new product, only to have it end up sitting on your garage floor unused? Now is your opportunity to explore new products before you commit to purchase, and try the newest and hottest products before buying a large quantity. “And once you find your new product to love, all of the products are accessible from the RunnerBox website affiliate links” explains Staci. Finding your competitive edge really can’t get much easier!

How does RunnerBox work? Purchase just one box as a gift, sign up for a monthly or bimonthly subscription, or choose the option to purchase 6 months for a training season without the hassle of remembering to cancel. Their single GiftBox option also makes a fun congratulatory gift for a completed 5K or marathon. Their gift box includes a handwritten note customers can compose upon purchase on the RunnerBox website.

They also offer a customer-service focused option of a Gift Card. Simply present the Gift Card to your loved ones and allow them to choose which option they prefer!

Research tells us that logging our workouts improves consistency, so why not jump start your new year with a brand new tracking journal. Offered for a limited time only, RunnerBox is pairing up with Fitbook. Included in your box of products will be a one of a kind journal to track your progress, workouts and motivation. Check out this creative holiday gift option.

RunnerBox welcomes phone calls via 517-290-2785. Be sure to follow them on Facebook and Twitter as well.

So if you’re looking for a creative, useful and thoughtful gift for your training buddies this season, consider joining the RunnerBox revolution, and while you’re at it, order one for yourself!

Filed Under: Your Fitness Tagged With: , , , , ,
« Older Posts