April 27, 2024

How to Get INSPIRED!

March 29, 2015 By Leave a Comment

Have you fallen off-track with your fitness? Are your workouts lacking motivation? Is your exercise energy lagging? Here’s how to GET INSPIRED!

JOIN US for your weekly dose of fitness motivation, inspiration and FUN!

#HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter.

 

We chat about all things fitness: finding fun workouts, goal-setting, problem-solving, overcoming obstacles, hot new workouts, racing, community athletic events, just to name a few.

Joining in the fun is easy! Here’s how:

Log into your Twitter account
Enter #HealthyWayMag in the “Search Twitter” box.
Follow questions noted as Q1 (Question 1), Q2 (Question 2), etc.
To participate in the conversation answer using A1 (Answer 1), etc.
Chat and have fun with other fitness-minded folks!

 

Tomorrow, March 30th Fitness Chat is Sponsored by goChia!
GoChia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Low calorie and low sugar, plus the power of the mighty chia seed! GoChia 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. Find their Chia Bites now available in Costco NE region, and their Chia Drinks and Snacks available on Amazon.

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Crank Up the Intensity! By Nicole Bryan

March 27, 2015 By Leave a Comment

Make the most of every minute spent in the gym by cranking up the intensity of your workout. Here are a few ideas to get your started. (The following is for intermediate or advanced exercisers without injury.)

Work in a shorter range of motion. When performing a motion, stop where you feel the most tension in your muscle, and then work your range of motion around that angle eliminating the full bending and straightening of your joint. For example, when lowering into a squat stop when your thighs are parallel to the floor, and then push up only about two inches before lowering back to the parallel to the floor position. Only return to your straight leg upright position every third or fourth rep.

Add in cardio-bursts. Take a few minutes at regular intervals during your cardio workout and double up the intensity into a sprint. For example, every three minutes perform a high speed sprint interval lasting from twenty seconds to one minute. Keeping the cadence high and piling on the resistance for a muscle overload for twenty to thirty seconds will also serve as a cardio burst.

Do back to back exercises. Choosing two or more moves for the same muscle group or movement pattern together without rest will improve difficulty due to a reduced rest cycle. For example do a set of cable pulldowns, immediately followed by a standing dumbbell row, immediately followed by a free-weight single arm row. Do ten to twelve reps each, followed by a thirty second rest. Then repeat the two or three moves until all sets are complete.

Increase your weights to lift with heft. Adding weight will increase the overload on our muscles to promote strength results. Try adding an extra plate of weight or choosing the next set of dumbbells for one set or several sets, then decrease reps if needed. Be sure to keep your movement pace under control and safe, being mindful of posture and stability.

Slow down your reps. Increasing the time muscles are kept under tension will fire up muscular endurance. Pay attention to continue breathing at your normal rate and keep your stabilizing muscles engaged so only the goal muscles are working.

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Are you new to exercise? By Sarah Johnson

March 26, 2015 By Leave a Comment

Creating a Habit for Beginner Exercisers

New to exercise?  Fantastic!  First of all, congratulations on making the decision to become healthier!

I’ve met many Brand-New-to-Exercise members during my years at the gym, and the most common mistake they make is overdoing it at the beginning.  To avoid that pitfall, which can lead to injury, disappointment or even quitting, beginner exercisers can start with some simple cardio.  Cardiovascular exercise strengthens your heart, builds endurance and burns calories.  It’s a great way to create the habit of increasing the amount of activity in your life.

First, choose an exercise that you enjoy doing.  The good news is that there are so many different types of cardio to choose from!  Walking indoors or outside, cycling, hiking and swimming are all great low-impact activities that will raise your heart rate.

Next, make a plan to do your chosen activity 2-3 days a week.  Look at your schedule or calendar, and write it down or create a reminder.  If it’s in your planner, just like any other important appointment, you are more likely to stick to it.

When doing the activity for the first time, make sure you warm up at a slower pace for 5-10 minutes before increasing the pace.  Plan on moving for 20 minutes at a time, including the warm-up.  Remember, we don’t want to overdo it the first time!

After you’ve succeeded in fitting in 3 cardio workouts in one week, it’s time to increase the duration.  Add 5 minutes to each workout the following week, for a total of 25 minutes.  Once you’ve achieved 3 workouts in a week at 25 minutes, add another 5 for a total of 30 minutes.

Don’t worry about distance or speed just yet; as a beginner, your main focus is fitting exercise in regularly and making the habit stick.  Once you’ve been regularly exercising, mix it up by trying a new activity or increasing the intensity.  And at this point, you’re no longer a beginner!  You’ve made being active a normal part of your life!

Follow Sarah on Twitter @SarahJChicago

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Fuel your enthusiasm!

March 24, 2015 By Leave a Comment

Fuel your enthusiasm!

#HealthyWayMag Fitness Chat happens every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter. You’ll find exercise friends, workout tips and healthy living ideas. Join in the conversation with others also on their journey to fitness. Exchange ideas to solve your challenges and share your success to inspire others. Fueling your fitness enthusiasm has never been so easy and accessible!

Thank You #HealthyWayMag Fitness Chat Sponsors! If you’re looking to add a little inspiration to your perspiration, give their links a click.

Shaping Her Esteem. Shaping Her Esteem (SHE) promotes the participation of girls in physical activity to increase their health and wellness. They share recipes, physical activity ideas, nutrition tips and motivational videos. They also organize and facilitate boot camps for young girls. Shaping Her Esteem is looking for girls between 8-16 who would love to write about her experiences in sport/dance, and to share positive experiences in physical activity! Follow them on Twitter for more info.

Momentum. Momentum Jewelry’s signature piece is a delightfully comfortable bracelet that blends function with purpose. Intended for active use, it is washable, lightweight, and non-tarnishing. More importantly, their motivational and inspirational sayings are personalized and become internalized. Check them out on Twitter to see all their products.

RunnerBox.  Runnerbox delivers subscription boxes full of products hand selected to enhance the training, racing and recovery of runners, cyclists or triathletes. Now you can sample top gear just like the pro’s. It’s the perfect gift for yourself or someone else! Check out their Runnerbox, Tribox and Cyclebox. Follow them on Twitter for more info.

Aspen Yoga Mats. Aspen Yoga Mats supply a non-toxic mat that is comfortable, stable and weighs only 3.3 pounds. They offer custom embroidered mats. Or choose from one of their five designs: the Laughing Buddha, the Yin/Yang, the Orchid Branch, the iconic Aspen Leaf and the word BALANCE. Mats are available in five unique colors: Pink, Turquoise, Tangerine, Aloe and Plum. Yoga mats made according to your interests and energy! Check them out on Twitter!

KIND Healthy Snacks. They are your healthy food choice with a positive mission of promoting kindness. With a variety of snacks from which to choose, you’ll rest assured you’re feeding your fitness with healthy and nutritious ingredients. Give their savory STRONG & KIND bars a try to power your workout, or try their most popular Nuts & Spices bars for a healthy mid-day snack. Follow them on Twitter to stay up to date.

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In need of a little friendly competition? By Nicole Bryan

March 20, 2015 By Leave a Comment

Up for a little friendly competition?

Choosing to participate in a race will inspire your workouts and motivate you to work harder. Bringing some friendly competition into your exercise routine will peak interest, and you’ll be less likely to miss a workout when your ego is on the line. Let nerves and jitters of a little friendly competition inspire a source of empowerment to better fitness.

Here are just a few reasons why racing should be on your list of exercise goals:

Competition builds confidence that spills over into all aspects of life. Improved confidence and self esteem means you’re more likely to set goals in other areas of life. Learning how to tap into an inner strength, determination or perseverance to cover that last mile or last lap will give a boost of energy to accomplish other non-fitness dreams.

Competition keeps you coming back for more. There will always be an aspect of our participation we could have done differently; maybe prepared a little better, executed with greater precision, thought out a more effectively.

Competition promotes additional healthy behaviors. Racing is just one aspect of fitness. When working toward a competition other areas creep into consciousness for example insuring better sleep, better food choices, and better time management.

Competition eases stress and leads to mental or emotional clarity. Sometimes the physical fatigue of racing allows us to be still enough for our psyche to process emotional happenings of life. This is a good thing and results in feelings of rejuvenation.

Competition encourages new friends. Competing alongside a fellow athlete creates an instant bond and understanding of effort, dedication and sacrifice. The kindness and generosity in the spirit of good sportsmanship often seen in competitions results from an automatic camaraderie rarely experienced in other settings.

Consider adding in some friendly competition to your workout regime. Once a year or many times each year, preparing for a race will fire up motivation and quality of exercise. Attending a few events or competitions of interest to observe as a spectator is a great step toward determining if it’s for you. Enjoy the motivation and commit to participate the next time around, and pass on the inspiration.

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Hands-Free Fitness with Handana Sweatband

March 18, 2015 By Leave a Comment

Hands-Free Fitness with Handana Sweatband

Handana is a sweatband that is worn on your hand, not your wrist. This unique and patented design allows for a comfortable fit allowing you to be hands-free during your physical activity or sport. With Handana’s innovation, long gone are the days of dragging around a cumbersome, sweat-soaked towel. Handana is truly the only one of its kind.

Proudly made in the USA, “Handana is a high performance fashionable sweat band worn on the hand to wipe away sweat, snot or whatever you got” explains founder Katie Niemeyer. Made of SupplexTM LycraTM fabric that is soft, yet durable. So if you have allergies or sensitive skin this fabric won’t irritate or chafe. “Handana is softer being kinder to the sensitive skin of your face” Katie adds. And, it’s machine-washable!

Boasting “one continuous loop so it slips on and off easily” shares Katie. Handana comes in 5 sizes, a variety of colors and prints. For under $20.00 and free shipping on orders of 2 or more in the United States, your Handana is waiting for you. Here’s what fan Aimee K says, “just received my Handana and love it! Got here just in time for me to use this weekend for my 1st Half Marathon and it’s the perfect color. Very impressed with the fast shipping. Thanks!” Order yours here or via Amazon.

Why is Handana the #1 sweatband choice of athletes around the world?

Wraps around your hand, not your wrist. This means your wrist range of motion is not incumbered. Wear your Handana while playing Tennis, Racquetball, or any racquet sport and you’ll find you’re able to move and wipe sweat away without having to carry an extra towel.

Provides cushion. Whether you’re Obstacle Course Racing, Kayaking or Stand-Up Paddle Boarding you’ll enjoy the extra layer Handana has to offer. Protect your hands from the elements and wipe sweat as you go without breaking your rhythm. If you study Martial Arts, consider wearing your Handana to keep hands protected.

Improves traction. Exercise mats can become slippery or unstable during a sweaty workout. Now you can worry less about slipping during workouts that involve mat work such as Yoga, Pilates and calisthenics.

Increases grip. Wearing your Handana increases reliable grip tension during your strength training, such as a Cross-Fit workout. You’ll be able to do press and pull moves during your workout with confidence.

Reduces distraction.  Handana allows you to keep your eyes on the road during cycling for example, as you’ll be able to wipe sweat away without risking safety by reaching for a towel.

Fingers-free. Having your fingers free, means dexterity is unaltered. For example, wear your Handana while sailing to confidently pull and cleat lines. Do you enjoying rock climbing as your activity? Use your Handana to wipe away sweat, while still having fingers free to crimp, edge and negotiate your climb.

Gardening, yard work, fishing, playing instruments and marching band are additional activities outside of the gym during which Handana provides protection and is there to easily wipe away sweat. How will you use your Handana?

Join the movement! Handana is a product from the heart, Katie’s heart to be exact.  Her goal and Handana’s mantra is “to inspire all to cross their finish line no matter where it is in life and empower others along the way.” She has her own story to tell after all. When training for her first marathon, she needed to wipe sweat before it went into her eyes stinging badly, and so the Handana concept was born. As a teenager, she spent 3 weeks in the burn unit with 2nd and 3rd degree burns from an allergic reaction to medication called Stevens-Johnson (SJS), therefore leaving her with many sensitivities. Click on Handana’s YouTube video for more on Katie’s mission. Katie staged an inspiring comeback and now encourages others to ignite their passion for an active lifestyle.

Check out their booth at the upcoming Rock-n-Roll Dallas Half Marathon and Relay Event on Saturday March 21 and March 22, 2015, and GO! St. Louis 5K on April 11 and April 12, 2015. Follow them on Twitter and join their Facebook page to be in the Handana loop.

Ignite YOUR passion with Handana!

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How to Travel Gluten-Free by Gretchen Scalpi, R.D.

March 17, 2015 By Leave a Comment

How To Travel Gluten-Free

If you are gluten sensitive or have Celiac Disease then you know how difficult it is to manage your condition under normal circumstances.  Add to that a schedule that includes travel and things can get out of hand.  No matter how you travel or where you go follow these tips to eat gluten-free on the road.

* Use a travel agent to plan your gluten-free trip.  There are many options including guided travel with guides who share your condition.  Research all of your destinations in advance to find gluten-free restaurants.

* Ask your doctor to give you a letter explaining your diagnosis and dietary needs.  If flying mark all your food as gluten-free by adding labels or writing on bags.

* Start by notifying your hotel, airline, cruise line or train company about your dietary needs.  In addition to asking about gluten-free  options ask how food is prepared so you can avoid cross-contamination.

* Pack your own non-perishable food.  Make sure you have enough snacks like gluten-free trail mix, packages of tuna fish, dried fruit, cookies, chips and fresh fruit.  Make sure you have enough of your own food to eat when you can’t eat gluten-free.

* Many airlines offer gluten-free options for meals that you can purchase.  The standard airline code “GFML” is used to designate gluten-free meals. You must order these meals in advance and make sure that is what you receive while in the air.

* Take your gluten-free supplements and medication with you.  Don’t pack them in your suitcase in case it takes a side trip without you!  Keep them in your purse, briefcase or carry-on bag.

* Take a list of gluten-free food with you or download one of the many apps available for your cell phone or tablet.  If you are traveling to a foreign country buy the list in the language of your destination.

* Research restaurants at your destination online first and then call to verify the information you found.  Ask to speak to a manager when call.  Double check everything with the staff when you arrive.

* If you must stay in a hotel or as a guest in someone’s home be sure keep in mind that you will not be able to use certain kitchen appliances like a toaster or toaster oven to avoid cross-contamination.  If you do not have a mini fridge ask for one.

* Consider taking your own cooking utensils, knives, bowls and cutting board with you when you travel.  If you fly the utensils and knives must be stowed away in your checked baggage.

* If you need more help getting ready to make your gluten-free travel work for you make an appointment with a Registered Dietitian who has experience working with this challenging diet.

With a few precautions and advance planning traveling around the world can still be fun, educational and safe for your entire family.

Gretchen Scalpi is a Registered Dietitian, author and Certified Wellcoach® who has celiac disease and know the challenges of eating right with this condition. Gretchen is pleased to announce her new online program “Gluten-free Bootcamp”, designed to help those who need to follow the gluten-free diet. If you are new to the gluten-free lifestyle for medical or health reasons, you’ll want to attend Gretchen’s new free webinar “Five Things You Should Know Before Going Gluten-free“

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Your Kinesiology Taping Solution

March 11, 2015 By Leave a Comment

If you suffer from muscle or joint pain, post-exercise fatigue or nagging injuries, there is help. Your answer is simply one click away. Meet Theratape.com!

Theratape is the leading online supplier of kinesiology tape, the colorful tape that can now be seen at virtually every major sporting event, as well as physical therapy clinics, chiropractic offices and training rooms. Since its debut at the 2008 Beijing Olympics, kinesiology tape has taken both the sports world and the therapy world by storm and is showing no signs of slowing down. This popularity is understandable when you consider that an expenditure of $10-$20 can purchase a product that can provide round-the-clock relief from pain and inflammation for up to 5 days, as well as accelerate the healing process.

Joanne Stapensea, M.Sc., an exercise physiologist and owner of Theratape.com says the benefits of kinesiology taping are many, with the user often experiencing relief and improved function almost immediately. Health and fitness experts agree. Using kinesiology tape can:

Speed Workout Recovery. Whether you work out a few times a week or participate in competitive multi-day athletic events, recovery is key! K-taping increases circulation to those working muscles, which means that more oxygen and nutrients are being delivered and more exercise byproducts like lactic acid are being removed.  The result? Less residual fatigue and muscle soreness and a faster return to peak performance levels.

Decrease Pain. Whether it’s a fresh injury or a chronic muscle or joint ache, kinesiology taping can help relieve the pain. The stretchy tape lifts the skin just enough to reduce pressure on sensitive pain receptors, providing drug-free relief the entire time it is worn.

Keep You Active. Because it provides pain relief and support without restricting range of motion, k-tape can allow people with injuries to continue to train and/or compete as they recover. What could be better than continuing in your sport and healing at the same time?

Correct Muscle Imbalances. Depending on the method of application, kinesiology taping can activate weak/poorly toned muscles or inhibit overactive muscles. This allows it to help correct muscle imbalances and dysfunctional postures that can lead to injuries or performance problems. Better posture means you’re decreasing risk of injury, and working at full functional power!

Wondering how kinesiology tape can do all that? For your own tutorial on how kinesiology tape works click here!

Theratape.com was born in the Spring of 2009. “I first saw Kinesio Tape at the 2008 Beijing Olympics on the US beach volleyball gold medalist” explains Joanne Stapensea, Theratape’s owner.  “I started searching for the tape online and had a very difficult time finding it. I realized that if I was having trouble finding it, there were probably thousands of other people in the same boat. That looked to me like a need just waiting to be filled!” she shares. “We now ship worldwide, supplying kinesiology tape to individuals, schools, clinics, hospitals and the military.”

Theratape.com is unique because it is the only source for all of the major kinesiology tape brands, varieties, accessories and educational materials. Among the many choices are:

Single Rolls – approximately 16 feet long, great for first aid kits, sports bags and personal use

Bulk Rolls – over 100 feet of tape, ideal for health professionals and athletic trainers

Precut Strips – varying widths and lengths of strips precut into X, Y, I or fan shapes

Precut Applications and Taping Kits – designed for specific body parts, these are perfect for traveling and on-the-go sporting events

Specialty Tapes – gentle or extra-strong adhesive, wide or narrow widths and more

With prices starting at just $8, you’ll find kinesiology taping is a cost-effective option. With so many choices available, there really is a type of tape for every athlete, every muscle and to support nearly every sport or fitness endeavor. However, if you don’t find what you’re looking for, simply drop Theratape an email via info@theratape.com.

File Theratape.com under extra-cool because they go the extra mile to inspire their customers. In addition to their wide selection of kinesiology tape and supplies, the Theratape Education Center goes one step further to educate health and fitness enthusiasts of the benefits of their products and how to use them correctly. “In the Education Center you can view hundreds of instructional videos and find printable application instructions, all organized by body part” offers Joanne. Especially useful to visitors is their YouTube channel highlighting taping applications for a wide variety of injuries and health conditions. One click and you’ll be a fan as you learn the basics in an easy to follow step-by-step format.

Are you a Health and Fitness Professional? Register in their database to secure your discount here. Order all of your patient supplies in one convenient spot, AND read reviews and reports to stay current on research all relevant to the taping world.

So if you’re looking to recover faster, decrease injuries and improve posture and muscle function, consider giving kinesiology tape from Theratape.com a try. Find all your kinesiology taping supplies and information in one easy to use online location. Join their Twitter and Facebook communities to discover why fellow athletes rave about the benefits of kinesiology tape. Make Theratape.com your kinesiology taping solution!

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Time-Saving Workout Tips by Sarah Johnson

March 10, 2015 By Leave a Comment

Workout tips to save time:

If you’re like me, there are days that I don’t have a lot of time to spend in the gym – and I work in one!  On those crazy busy days, I need an efficient, yet effective routine that still pushes me toward my goals.

Here are my tips for making the most of your time before, during and after your workout:

Before
Pack your gym bag the night before.  If you know you’ll be rushed to get out of the house in the morning, take a cue from when you were little and set out your gym clothes, music and sneakers the previous night.  Then you’ll be able to ensure that you have everything you need, without tearing the house apart to find your other shoe!  Sleep well knowing you can wake up prepared to start your day off on the right foot (pun intended!).

Create a playlist ahead of time.  Make a few designated play lists on your music device; a longer one for an endurance workout, a fast-paced one for your HIIT session and a calm, stress-reducing song list for a stretch routine.  If you have these, and other workout-specific set lists, you won’t waste time during your workout selecting or skipping songs that don’t motivate you.

During
Utilize the fitness staff.  We’re here to help you!  Your certified fitness professional can create a customized exercise plan just for you.  In fact, we can show you many ways to get the same results – you won’t get bored and you have options!  Only 20 minutes to exercise?  We can find a solution.  If you’re traveling, we can modify the workout so you can do it on the road, outdoors or in the hotel room.  You just have to ask.

Ask to work in. Just because someone’s using the machine you need, doesn’t mean you don’t get your workout in.  Most members are happy to share equipment – just politely ask to work in, and you can take it one step further and return the weights or settings to those the other member was using.  It’s a great way to maximize your time in the gym, and who knows – you may just make a new gym buddy!

Perform multi-tasking exercises.  Depending on your goals, there are many ways to combine movements and multi-task in the gym.  Get your heart rate up and increase your power with body weight exercises.  Calm your mind and improve your flexibility with a stretch routine.  Even if you have limited time, you can still get in a great workout.  Ask your fitness professional for goal-specific multi-taskers.

After
Nourish yourself.  What you eat and drink after exercising can affect how you feel the rest of the day, and can even influence how you perform during your next session.  Make sure to supply your body with the nutrients and energy you may have depleted during your workout, and replace any water loss with plenty of hydrating fluids.

Follow Sarah on Twitter @SarahJChicago

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Stage your Comeback! By Nicole Bryan

March 5, 2015 By Leave a Comment

What’s your comeback story?

Look to those you know who’ve staged an exercise comeback after a setback for inspiration and motivation. One thing all comebacks have in common whether sports related, work related or otherwise; the comeback kid always says all the hard work was worthwhile. No one has ever regretted it.

Here are 6 steps to stage your best comeback yet!

Review. Retrace steps to determine where you strayed from your goal.

Research. Are there pieces of the puzzle that you’ve been missing? Maybe there is a new technology or method to make your goal easier to accomplish.

Be Vulnerable. Everyone makes mistakes and poor decisions. Don’t be afraid to let others know you’ve slacked off in your progress. If they know you are struggling, they may be able to help get you back on track.

Progress is Cumulative. Even if you falter on your way to your goal, exercise is cumulative. Every little bit counts. Stay out of the all or none mindset. You are not starting at zero again, simply start where you are!

Accept Responsibility. YOU ate the cookies, YOU slept in, YOU skipped your run. Take responsibility, and then move on.

Leave the Past in the Past. Focus forward. The past is the past, so leave it there. Acknowledge it, learn from it and then let it go.

So if you’ve strayed from your exercise and fitness goal, stage your comeback. A comeback takes planning, consistency, hard work and dedication…and you’ll never regret it!

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