December 2, 2025

Get Your Mind in the Game by Charlene Ragsdale

July 12, 2012 By Leave a Comment

There is a well-known phrase among athletes, “racing is all mental!” While funny, there is truth to it. Running, or any athletic sport involves a mental component. Doubts, confusion, anxiety and brain exhaustion face all athletes at every  level of performance, even elite athletes and professional athletes. 

When I first started competitive racing , I noticed between the start and mile 2, my mind started playing head games. It was as if a monster in my head was screaming at me, “WHAT ARE YOU DOING?  I don’t like this!” Then around Mile 2.5 or 3 the endorphins kicked in and my brain said, “Okay, I like this!” There are times however, no matter how much you physically train that the mental aspect of racing seems to take most of your energy. You arrive at the start line, start your race and you find you’re spending more energy on fighting your brain to focus and controlling self-talk, than actually running your race. The solution is in your training. Not just your physical training however, but in your mental training.

If you’re battling self-doubt, consider adopting a personal mantra. Practice your mantra, with the same intensity and dedication as you practice the physical skills required for your sport, until it becomes second-nature. Here’s how it works:

Train your brain to respond with positivity when it hears a particular word or phrase. Choose a word or phrase that triggers feelings of empowerment, energy, speed, power to keep going. For example, during your next run, and every single run thereafter, practice your mantra or key word or phrase. Consider words such as, Push, Dig, You Got This, Focus, Fighter. Most importantly, your mantra must speak to you and have specific meaning to you. From the moment you step across the start line, repeat your mantra. If you’re struggling to maintain mental focus, stop the negative self-talk cycle immediately and re-set your mental focus by repeating your mantra once again. Running and racing challenges our mental focus. Adopt a mantra as a personal mission statement and experience the difference it makes in your performance.

Charlene Ragsdale is a RRCA Certified Running Coach, IFA Certified Sports Nutritionist and member of the USATF Master’s All-American Team. She can often be seen at on the podium as a frequent Age Division & Overall Winner in several distances. She lives with her Chef husband, two sons and two dogs in Las Vegas, NV. You can follow her at her blog:  www.RunningWithCharlene.com

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Top 3 Tips for Injury-Free Running Written by Julie Mulcahy

July 2, 2012 By Leave a Comment

This article is sponsored by PRO Compression. At PRO Compression, foot comfort runs in our veins. We’re all about giving our customers an edge, providing you with socks that will enable you to perform better through improved blood circulation for the most extreme run, weekend jog or golf outing. Wear PRO Compression socks while flying to events, while sleeping, and during and after the races to help increase blood flow, reduce inflammation and remove lactic acid. Athletes tout PRO Compression as their socks of choice due to the built-in “stabilizing zone” for added support and the socks’ slightly padded heels and toes that eliminates hot spots and blisters. PRO Compression socks should play a major role in all athletes’ racing strategy. Our socks are the result of years of innovation and designed to keep you ahead of the competition. A better footwear choice is simply not available. For more information on PRO Compression socks and other compression products contact Eric Smith at: eric@procompression.com. Use discount code YOURWAY20 for 20% off any Marathon Compression Sock or Trainer Low Running sock at http://www.procompression.com/

 

Top 3 Tips for Injury-Free Running Written by Julie Mulcahy

Have you been running for a while now, and recently experienced some aches and pains? Nothing is more frustrating than getting a great running program started, only to be sidelined with a running injury. There are a few common mistakes people make that can cause running injuries. Here are your three top tips for injury-free running:

Running shoes. It is very important to have appropriate running shoes. The shoes your running partner wears may not be the best for your foot type. Shoes fall into a few categories including motion control, neutral, cushioning and minimalist. Reputable running shops have staff educated to help you select the right shoe and determine the right fit based on your foot type.  Some running shops utilize a force plate to the help determine foot type. As you stand on the force plate it measures how your foot bears your body weight. Good quality running shoes can range in price from $80-130. This may seem like quite an investment, but time and frustration of an injury can be much more costly. A good trick is to ask about older models of shoes. Shoe stores often have sales on older versions of a shoe because the color pattern has been discontinued.

Distance. Ramping up distance too quickly is a very common reason runners become injured. Increase up your distance slowly. Your muscles, ligaments and bones need time to adjust to the impact of running. If you are just beginning a running program, start with a gentle walk-run combination. Try to maintain a comfortable pace where you can carry on a conversation while running. As you ramp up your miles, add about 10% per week as a reasonable goal. If you are experiencing unusual fatigue, take a week to drop back your mileage. You may even notice feeling stronger and faster coming back from a drop-back week. 

Terrain. Keep in mind that most roads are sloped, changing the direction about every other run, allows both legs to experience the changes in the terrain. Also, different surfaces can utilize different muscles in the body. Trail running requires significant ankle strength to adjust to the constantly changing terrain while road running can place more impact on the body. Suddenly changing the terrain your body is used to can potentially cause an injury. Make changes gradually so your body can get accustomed to the new demands. If you are adding hills to your route, add them gradually on shorter runs.

Most importantly to remain injury-free, listen to your body! Muscle fatigue is a normal result that can occur with any new exercise. However, if discomfort persists or becomes worse, see your health care professional to assist you in getting back on the road pain-free.
 
This article is written by Julie Mulcahy, MPT. Julie is a licensed Physical Therapist with over 19 years experience in sports medicine and orthopedics. Julie is also busy mom of 4 children and a marathon runner. She may be reached by email jam82296@hotmail.com or @PTrunningmomof4 on Twitter.

 

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Are you taking risks with your fitness or playing it safe? By Amy Christensen

June 26, 2012 By Leave a Comment

This article is sponsored by WRRYFree Skin Care: products that are clean, safe, and effective for all ages. As a special gift to the readers of Health Your Way Online, we are offering a 10% coupon discount to bring in the new season! Get the most out of your summer with the Bug Drug, our super-effective and DEET-free insect repellant, and Climb On! brand sunscreen. Additionally, a product always to have on hand is our popular Climb On! Bar and Crème. Well known for its amazing healing properties from everything to cuts, scrapes, to dry skin and eczema. To redeem your savings, visit http://WRRYFreeSkinCare.com and use the code “HealthYourWay” before August 31, 2012.

Step Out of Your Comfort Zone: How to Create a Risk-Friendly Environment for Personal Growth! Written by Amy Christensen

Have you ever wondered why sometimes it’s easy to step outside your comfort zone while other times it can feel like the biggest risk you’ve ever faced? Taking risks is how we discover our boundaries, redefine our limits of possibility and accomplish things we never imagined we could. In order to take the kind of risks that encourage us to grow (and take more), it helps to create a supportive environment conducive to pushing ourselves.

Your Risk Threshold. We all have a threshold for risk. Some people thrive on seeking out high-risk activities, while others shy away from even the most mundane change to their routine. Most of us fall somewhere in the middle. Baselines shift over time (sometimes moment-to-moment). What was exciting last week might suddenly feel overwhelming today. That’s totally normal. There are a lot of varying factors that affect our threshold. Get familiar with your baseline to help you decide where (and when) to start pushing.

Creating a Risk-Friendly Environment. Whether or not we’re willing to take a risk is dictated by a combination of factors. Some days it has little to do with the risk itself and a lot to do with where our threshold is on that particular day.

Here are five areas that can have an impact on whether or not a risk will push you in the direction of personal growth:

The Company You Keep. Who is with you on this journey? (And do you trust them?) Feeling safe within a group can boost your level of confidence and provide a great space to test your limits.

Your Skill Level. Know your current skill level and where you want to go. Smaller, more consistent steps forward is more efficient than giant leaps that leave you exhausted. (Note for women: we tend to underestimate our abilities, so take that into consideration when assessing.)

The Atmosphere. For example, are you prepared for the weather? Whether it’s an outdoor adventure or career move, getting a handle on (and feeling comfortable with) the external environment can help you prepare for any surprises.

The Level of Sustained Risk. In other words, how long will the “risk” last? Will it be short and exhilarating? Or will it be more sustained? A steep 50’ mountain biking descent might be an exhilarating challenge, but multiply that by ten, and the fun-factor goes down as the risk is prolonged.

Your Energy. If we’re expending a lot of energy elsewhere (work issues or illness), it can be difficult to muster up the necessary courage to test a new personal boundary.

Step outside your comfort zone and test your limits. You can go farther than you ever dreamed possible.
 

This article is written by Amy Christensen. Amy is a certified professional 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 www.expandoutdoors.com. You can also connect on twitter, @expandoutdoors and on Facebook at http://www.facebook.com/expandoutdoors

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Running 101 by Kristie Cranford

June 21, 2012 By 4 Comments

So you’ve decided to become a Runner, how do you begin?

There is nothing more exciting and energizing than waking up one morning and deciding, today is the day you’re going to make the leap and add the title “runner” to your resume of life. Here are some important tips to get started:

Talk to your doctor. As with the start of any physical activity, make sure your body is as ready as your mind. Get a physical. You need a healthy foundation to begin.

Get properly fitted for shoes. Go to a local running specialty store and get properly fitted. They will watch you walk across the floor. Some will even analyze your gait on a treadmill. Good fitting shoes are crucial. Remember, running shoes are equipment, not an accessory. Don’t just go out and buy a pair of shoes just because they look “cool.”  Be prepared to spend $100-$125 (average) for a high quality pair of shoes.
 
Eat right. Your body is a fine tuned machine, don’t put the wrong fuel in it. Just because you are running does not mean you can eat everything and anything you wish. Eat clean, and remember you can never have too many fresh fruits and vegetables. 

Don’t buy a whole new running wardrobe. Ditch the cotton (it will weigh you down) and wear clothing with moisture wicking fabric that will take the moisture away from your skin. It’ll take time to learn what works best for you during a run. Get a couple shirts and shorts to start and build as you find what is comfortable and suits your needs and running style.

Wear sunscreen. Sunscreen should be something you put on every day just like your clothes.

Experiment. Running for fitness is a learning experience. What works for your friend will not necessarily work for you. There are so many different shoes, energy gels, etc on the market. Be open to trying out different products and gear, and don’t get discouraged if something doesn’t work for you. Keep experimenting!

Distance before speed. Work your way up to where running 30-40 minutes continuously is manageable before even thinking of adding speed work.

Find a support group of running buddies. Non-runners simply won’t relate and may not be interested to hear your constant chatter of races, energy gels, shoes, etc. Find a friend, buddy, social media group with whom to chat up running. The support, camaraderie, and motivation in the running community is like a big happy family. Your support group will cheer you on and lift you up.

Running is a fun and challenging workout! Enjoy the experience.

Written by Kristie Cranford, CPT. A wife, mother, cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Running/Triathlon Coach for PRSFit Nation. Living in Las Vegas, she is the Chair of Long Distance Running for USATF-Nevada Association, a Coolibar sponsored athlete, and Raw Elements Sunscreen Ambassador. Contact Kristie via email, CoachKristieLV@yahoo.com. Or via the web on www.prsfit.com and http://coachkristie.com.

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Running; Not Always a Serious Matter

June 17, 2012 By Leave a Comment

This article is sponsored by PRO Compression. At PRO Compression, foot comfort runs in our veins. We’re all about giving our customers an edge, providing you with socks that will enable you to perform better through improved blood circulation for the most extreme run, weekend jog or golf outing. Wear PRO Compression socks while flying to events, while sleeping, and during and after the races to help increase blood flow, reduce inflammation and remove lactic acid. Athletes tout PRO Compression as their socks of choice due to the built-in “stabilizing zone” for added support and the socks’ slightly padded heels and toes that eliminates hot spots and blisters. PRO Compression socks should play a major role in all athletes’ racing strategy. Our socks are the result of years of innovation and designed to keep you ahead of the competition. A better footwear choice is simply not available. For more information on PRO Compression socks and other compression products contact Eric Smith at: eric@procompression.com. Use discount code YOURWAY20 for 20% off any Marathon Compression Sock or Trainer Low Running sock at http://www.procompression.com/
 

Running; Not Always a Serious Matter
An Athlete’s Inspiring 160 Mile Week
 
Running is personal. Our bodies speak to us, we adjust and program ourselves to push harder. Mostly we run because that’s what we do. We love to run. We enjoy running. We have a sense of humor about running and our running experiences! It’s that pursuit and in this case one blogger’s passion to share her experiences with millions of followers at www.skinnyrunner.com. 

Sarah Moore is her real name and on April 14, 2012 she set out to break a personal endurance record by running in two back-to-back marathons, a 200 mile relay race and another marathon all within eight days.
 

So why do we do we push for personal records you may ask? Because life is about having fun and enjoying ourselves! Setting goals that are outside of our comfort zone is about personal growth, as well as building confidence and self-esteem. Setting goals that are out of the box also teach important life lessons, for example not to take ourselves too seriously and that trying and do-ing is just as important as completing. These traits are wonderful benefits that carry over to all other aspects of life. Let Sarah’s energy inspire and empower you to set a goal that is so far out of your comfort zone, it provokes others to say “What are you thinking?!” Your answer to their question is simple, “Life is about enjoying it, embracing all healthy living has to offer- the good, the fun, the laughter, the challenging, the setbacks and everything in between.”
 

Sarah started off her challenge by running the Gansett Marathon in Rhode Island. It’s the only qualification-only marathon in the world. Two days later she ran the Boston Marathon in a heat wave – it was 90 degrees by the finish. On April 20th she ran on a Ragnar Relay Ultra team where over the course of 200 miles, she ran 41 miles and contributed to the first women’s ultra team to run it with a time of 29 hours. The following morning she ran the San Luis Obispo Marathon.
 

Far from being a pro runner she says, when it comes to endurance running Sarah leaves her followers in awe of her stamina and go-lucky nature to running. “I’m relaxed about my running,” says Sarah. “I have a couple running/blogging friends whose lives revolve around chasing their personal record, laboring over their 3 month training cycle, eating the exact number of carbs. No, thanks.” Sarah adds “my philosophy is that there’s always another race and running is just a part of my life, not life itself.”
 

Sarah was born and raised on Kodiak Island, Alaska and lived there until she was 14. She was brought up in a fishing family: her great-grandfather, grandfather, father and two brothers were all commercial fisherman. Once in high school she and her two brothers fished in the summers to save up money for college. Having her fill of halibut and salmon, she eventually moved to California to attend school. She now lives with her husband in Orange County, CA where the weather permits her to run nearly every day of the year. 
 

She inspires thousands in her running-focused blog. “I’m honest and open with a lot of taboo topics that other bloggers won’t touch,” she says.  “For example, I have no problem talking about my weight, weight loss/gain and body image because I’m really comfortable with myself.  Every woman wants to read about those things, how to lose weight, etc, but no one will admit to it because everyone’s quick to criticize emotionally-charged subjects.”
 

So, what’s next for Sarah? She is looking forward to running marathons in Chicago and New York. She is also considering running in two more ultra relays, possibly with a five man team instead of six, making it, of course, tougher and longer. For more information on Sarah Moore, and to read her blog go to www.skinnyrunner.com

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5 Exercises to Beach-Ready! Written by Crystal Reia

June 11, 2012 By Leave a Comment

This article is sponsored by WRRYFree Skin Care: products that are clean, safe, and effective for all ages. As a special gift to the readers of Health Your Way Online, we are offering a 10% coupon discount to bring in the new season! Get the most out of your summer with the Bug Drug, our super-effective and DEET-free insect repellant, and Climb On! brand sunscreen. An additional product to always have on hand is our popular Climb On! Bar and Crème. Well-known for its amazing healing properties from everything to cuts, scrapes, to dry skin and eczema. To redeem your savings, visit http://WRRYFreeSkinCare.com and use the code “HealthYourWay” before August 31, 2012.

 

5 Exercises to Beach-Ready
Written By Crystal Reia

Summer is upon us! Are you hiding behind a slouchy T-Shirt or are you rockin’ that new summer bathing suit?

Look and feel confident this summer with these 5 “Beach Ready” moves! To maximize your workout time try combining your exercises or do full body strength exercises to tone and trim. You do not need a lot of expensive gym equipment to look great! Get your sweat on at the park or in your own back yard! No excuses!

PLYO STEP-UPS (ON CHAIR OR PARK BENCH)
Muscles Worked: Lower body strength/cardio, Quads, Glutes, Core and Delts

Place your right foot on the bench or chair. Your thigh should be parallel to the ground and your hip at a 90 degree angle. This is your neutral position. Push yourself up and off the bench/chair jumping into the air, releasing your supporting leg off the ground, left knee coming up forward and land on the right foot on the bench/chair coming back to your neutral position. At the same time, use your arms, swinging them up and forward straight over your head with each jump. Keep core tight and engaged during the whole exercise.

*This move will tone and tighten your lower body while raising your heart rate up to burn calories! Try a set of 30 seconds on each side to begin.

INCHWORM VARIATION WITH SIDE PLANK TWIST
Muscles Worked: Full body strength/cardio, Arms, Core (Obliques) Shoulder stabilizers, Back

Crouch down, bending your knees and placing your hands on the ground. Crawl out to a full forward plank with your hands as fast as you can. Twist to side plank lifting your left arm/hand to the sky then place it back into forward plank. Repeat the twist to the right and return to your forward plank. Finish the inchworm by crawling your hands quickly back in towards your feet and stand up and jump into the air. Repeat the whole sequence.

*Another great full body move to strengthen your lower body, arms and core; not to mention kick your heart rate up a notch! Try a 60 Second Set.

SQUATS WITH MILITARY PRESS
Muscles Worked: Glutes, Quads, Delts

Starting position: With feet hip width apart, toes pointed forward, (try using 3 or 5 lbs weights) raise your arms with your elbows bent and your palms facing forward and your knuckles towards the sky; never bend your wrists, keep them straight. (Think 90 degree angles with your arms; shoulder to elbow horizontal, elbows pointing sideways; elbow to wrist is vertical)
Bend and squat down with all of your weight well into your heels leaving your arms still, stick your seat out as if you were going to almost sit down on a chair. As you come up out of the squat and stretch your knees give your seat muscles an extra squeeze as you stretch your arms overhead at the same time and bring your weights together (military press). Keep back straight and abs tight. (No arching in the lower back). Tight abs will help support your back.

HINT: You can also change this exercise and target your inner thigh muscles by changing the regular squat to a sumo squat. Starting position would be feet slightly wider than your hips with your toes pointed slightly outwards. Ensure your knees follow your toes as you bend into your squat.

*Combining your strength moves will help to lessen your workout time! Try a set of 12-15 reps.

TRICEP DIPS (ON CHAIR OR PARK BENCH)
Muscles Worked: Triceps Group

Sit on a bench or chair. Put your hands on the bench (hands tight into your seat) with fingers pointing forward grabbing the edge. Walk your feet a few steps forward releasing your seat from the bench. Bend your elbows so they are pointing straight back (all weight should be on the back of those arms) Stretch your elbows and return to your starting position.

*Wonderful for toning those arms! Try a set of 10-12.

ATOMIC PUSH-UP & PIKE/JACKKNIFE ON STABILITY BALL
Muscles Worked: Full Body strength, Chest, Back, Arms (Biceps) Shoulder Stabilizers, Core (Upper and Lower Abs)

ATOMIC PUSH-UP: Kneel on floor behind your stability ball and walk forward over top of the ball into a good forward plank position. (Beginners walk out so that your knees and lower thighs are still touching the ball) If you are more advanced, you may walk out a little further with more weight bearing into your arms. Ensure no arching in your lower back. Crunch both knees evenly into your chest and crunch your ab muscles. Return to your beginning plank position straightening both knees. Do 1 full push up, nose towards floor.

PIKE/JACKKNIFE: From the same plank position above, keep your knees straight rolling the ball towards your feet and draw your seat up into the air (making a triangle shape with your body)squeezing your lower abs. Return back to the original plank position after a good 1-2 second hold.

Repeat the sequence. 1 Atomic Push-Up, 1 Pike

*Try a set of 5-6 to start.

This article is written by Crystal Reia, PTS, PFS, OAS, Personal Trainer and Owner of Your Health-Your Choice, Kitchener, ON, Canada. www.yourhealth-yourchoice@live.ca, www.facebook.com/URHealth, Twitter: @URHealthURChoice.

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Healthy Summer Smoothies

June 3, 2012 By Leave a Comment

This article is brought to you by Polka Dot Pond. They offer stainless steel popsicle molds http://tinyurl.com/7evg5ra ideal for a fun and plastic-free healthy way to enjoy homemade smoothies or blended juices. Create all natural blended fruit popsicles without the added sugar to enjoy after a nice long workout in the warm outdoors or out in the backyard with the kids. For those of us that are trying to shed a few extra pounds, pour some fruit infused water into your ice pop molds and enjoy a nice healthy, all natural, low calorie snack! Homemade ice pop molds are guaranteed BPA-free, phthalate-free and PVC free, as well as eliminating plastic wrapping waste from store bought versions. The Polka Dot Pond Shop https://www.polkadotpond.ca carries a variety of environmentally-friendly, safe and healthy stainless steel products. Check out all stainless steel items http://tinyurl.com/7tpwv3f at the POND. Save 15% off any stainless steel product on your next order with the code Steel15.

Healthy Summer Smoothies (Contributed by Experts from Precise Portions)

Summer season is sizzling hot, so a cool beverage is a welcome treat! Choose a nutritious, energizing and refreshing ice-cold smoothie. Save money and blend your own healthy summer smoothies at home.  Fruit smoothies are easy to make, as well as provide an excellent source of vitamins and minerals. So load-up the blender, hit the liquefy button and indulge yourself with one of these healthy treats.

Strawberry Smoothie

Ingredients:

2 cups ice
2 and 1/2 cups of fresh strawberries
1/2 cup of strawberry nectar
1 pitted peach
1 1/2 cup plain low-fat yogurt or unsweetened strawberry yogurt, if strawberry nectar is not available.

Directions:
Place all ingredients in the blender and blend until smooth. Should be served quickly, and consumed before the ice starts to melt.

Blueberry Smoothie

Ingredients:

1/4 cup of orange juice
1/2 cup of plain, low-fat yogurt
1/2 cup of washed, and stemmed blueberries
Add honey to taste
2 cups ice

Directions:
Combine all ingredients in a blender until consistency becomes smooth. Serve and enjoy!

Energizing Lemonade Smoothie

Ingredients:

1 cup of lemonade
1 1/2 cups raspberries
1 cup of low-fat lemon yogurt
2 cups ice

Directions:
Mix all the ingredients in the blender until the puree flows smoothly. Serve and indulge!

Smoothies are popular for a reason: great taste and tons of health benefits. They are also among the easiest snacks to prepare. Smoothies are filling, without filling you up with a ton of calories. Add extra nutrients and create your own recipes by choosing fruits that are in season.

Contributed by experts from Precise Portions. Precise Portions provides every day easy portion control solutions – a dietitian designed portion control dinnerware (weight management system consists of plates, glasses, bowls, menu planning sheets, and more!). You can find more smoothies’ recipes on their site http://www.preciseportions.com/ as well as some more tips on healthy eating on their blog, http://www.blog.preciseportions.com/

 

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How to Increase your Happiness by Snowden McFall

May 31, 2012 By Leave a Comment

Increase Your Happiness with Three Easy Steps

Many people believe that when you get to a certain level of income or achievement, that you will be truly happy. However, research at Harvard University shows just the opposite. You need to be happy first, and then the success and accomplishment will come.

Why is this important and how does it work?

Americans are extremely stressed. 80% say they are burnt-out and 50% need help managing their stress according to the American Psychological Association. Stress is the antithesis of happiness, and dramatically decreases your likelihood of being happy or successful.

The latest research on happiness is that the most successful people are happy first. Our brains are actually predisposed to work at maximum creativity, resilience and effectiveness when we are in a state of relaxation and joy.

Here are three quick techniques for increasing your happiness:

Celebrate your successes- large and small. Create a victory wall to post your achievements of any level- articles that have been published about you, goals achieved, races you’ve run, charity work you participated in, family achievements, etc.

Find something to look forward to. It might be a weekend away, an upcoming conference, a vacation, or special time with friends. In one study, people who just thought about watching their favorite movie had an increase of 27% in endorphins (the ‘feel good’ hormone)- just from thinking about it. Every time something stressful occurs, think about what you are looking forward to and shift your state of mind. It works!

Look for evidence that what you do makes a difference. Believe that your actions, either directly or indirectly improve the quality of people’s lives with your product or service, through the loving way you raise your family, or the kindness you extend at your charity work. People who have a sense of purpose about their lives are much happier.
 

Snowden McFall, professional speaker, trainer and author, is the owner of Fired Up Keynote Speaking. She has written 5 books, including Fired Up!, which has sold  63,000+ copies, and her new book Stress Express! 15 Instant Stress Relievers. An expert on stress and motivation, appeared on 320 radio shows, CNN Financial News, The Home Shopping Network, Bloomberg Television, Success Magazine, Investors Business Daily, and foxnews.com. She was named National Women in Business Advocate of the Year by the Small Business Administration and was honored at the White House and Congress. She can be reached at www.firedupnow.com

 

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Kick-Off Summer with Encouraging Words that Stick!

May 27, 2012 By Leave a Comment

This article is brought to you by Surf-her Skin Care. Surf-her Skin Care Online Store is available at www.surfherskincare.com and www.camillethedayspa.com. They are the premiere skin and hair care experts. Created by Camille, a surfer and skin, hair and body care expert for over 30 years, these products are a must-have for every athlete. Camille designed her products specifically to serve the surf and water sports community, and has been gaining fans for over 20 years! Great for those exposed to the harsh effects of the sun, wind and salt water, as well as for anyone looking to prevent premature aging. Surf-her offers a wide variety of sunscreens, hair care and body care. Join Camille’s facebook community at for product updates, appearances and additional information, www.facebook.com/surfherskincare.

Encouraging Words that Stick!

Kick off your summer by learning from Twitter leaders and fellow fitness enthusiasts as they offer their “the Best Health/Fitness Advice I ever received…” It’s funny how certain words someone shares with you stick. Why do they stick? Because they are true! Treasure the truth and advice that you’ve been given, which have stood the test of time in your life. And better yet pass the advice on to others that are struggling to find a way to add health and fitness into their daily life. Summer time brings with it the ideal opportunity to get healthy, together!

@SmashFit “EAT to get fit. I grew up when it was all about calories and restricting what you eat. Now I know you have to eat the right balance of nutrients to have the body you want. Food is the key to it all.”

@AnnTran_ “Take time to get outdoors and simply walk with nature, enjoying escape from the daily pressures of life.”

@TeamKnightFit “No matter how hard you workout/train, you can never ever out-train a poor diet.”

@CarrieWilkerson “Replace all beverages with water and go to bed 30 minutes earlier.”

@HealthHabits “Treat my body like a science experiment- test, evaluate and re-test.”

@LisaBraithwaite “You don’t have to push to extremes to get a good workout.”

@LeadToday “Eat less, move more!”

@DabneyPorte “Eat mini meals throughout the day to rev up metabolism.”

@tvfitcoach “Fitness improvements should be defined by the journey and positive life experiences you obtain by choosing to engage in exercise, and not by inches and pounds lost.”

@HPSelf “Take responsibility for my own health.”

@MargoDeGange “Modify.”

@themorningfresh “Trust my strength as a climber, and push myself as far as I can.”

@LifeCoachMary “Make every calorie count.”

@FitnessToGo “Always stay a little bit out of your comfort zone. The best results are made when you push your limits.”

@LoudFitness “Eat for performance. If YOU don’t eat to fuel, and recover properly you won’t have 100% success.”

@BobChoat “Focus on health and fitness, and then take consistent action towards it.”

@ZacharyFiorido “Remember that awesome feeling you get when you finish a workout.”

@MamaBritt “If having a hard time getting motivated to workout, hire a trainer or find an accountability partner.”

@CarlaYoung “Wear a pedometer because it serves as a constant reminder to do something every day.”

@Stretchfit “No one ever died in a pool of their own sweat. In other words, don’t be afraid to work hard.”

@MolliePT “Treat each moment as an opportunity to improve your situation, be it fitness (running for the bus), health (taking the stairs), or nutrition (using a free evening to make homemade dinner with leftovers for lunch.)

@bonniepfiester “Don’t eat in one sitting more than you are willing to burn off in one day.”

@RoyaleScuderi “Your body is like a fine-tooled machine, take care of it well, use it frequently and push it to the limit, but not so far that it will break.”

@LoriShemek “Just go do it!”

@endurancejer “The goal is to be the best you possible. The “why” is because you are grateful.”

@Gia “Always keep “spa water” in the refrigerator! (Thinly sliced cucumbers, lemon and oranges.)

@URHealthURChoic “Find an activity that you love! Something you are excited to do. You’ll give more effort and want to be there.”

@YourCoachNicole “Eat food that my body will recognize as FOOD.”

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Being Healthy Outdoors:Get Out of that Gym! By Steve W. Weiss

May 24, 2012 By 1 Comment

When people fail to reach their fitness goals, they always blame themselves when maybe what they should be blaming is their definition of  “workout.”  Being flexible with your definition of what a “workout” means, allows new experiences to enter your health and fitness world. Consider adding a non-workout, workout every once in awhile! Mixing up your approach to fitness will keep motivation fresh and your healthy living inspired!

I have never been more motivated in my life to be active.  There are reasons for this:

I don’t have any “fitness” goals.
Goal setting is crucial for anyone to succeed but let’s be honest; some goals are much more fun to reach than others. Instead of pushing my body to bench 255lbs, squatting 400lbs, run a mile in a certain amount of time on a treadmill or stay at a certain weight for example, I now set goals that sound more like, trying to finish a 5.12 rated rock climb (easiest is a 5.1 hardest is a 5.15a), V8 boulder problem (easiest is a V0 hardest is V15), hike in the backcountry & snowboard difficult chutes, or push through difficult road biking or mountain biking climbs. 

My goals have a physical purpose.
Having the general goal of staying healthy is challenging to reach because health is determined by perspective. Whereas, a hiking goal to hike every 14’er (a peak that is 14000ft) has a definitive beginning and end and being healthy, does not. Specific goals serve a purpose, they’re measurable.

It’s not just physical, it’s mental too.
Being healthy is not just about the physical. Being mentally healthy is just as important. How often do you see someone working out in a gym who looks like they’re in almost a brain-dead state, zoned out and just mind-numbingly bored? Instead of pushing your body but not your mind, why not do both! For example, rock climbing is a great way to push both your physical and mental limits. Rock climbing takes lots of physical strength and endurance, but it takes just as much mental strength to figure out the problems/routes. Think of the rock or climbing wall as a big puzzle.

Travel is my #1 motivator.
Travel is a great motivator to expanding your fitness. Because I climb, snowboard, bike, hike, etc I always am looking ahead to the next trip to do those things. I want to stay in shape so I can perform my best when traveling. Also, travel and new experiences brighten our lives, and gives us a good story to brag about to our friends.

So get active outside of the gym every once in awhile, get dirty, and get ready to be motivated and inspired!

Steve W. Weiss is an avid road tripper, adrenaline sport junkie, and social media nut based out of Utah. When he is not out climbing or snowboarding, he is blogging on his websites: TheMostEpicTrip.com, MountainEnthusiast.com, and SteveWWeiss.com. He also co-runs a twitter chat specifically for rock climbing called #ClimbChat every Tuesday at 7pm(MST). His main goals in life revolve around traveling the world for rock climbing and snowboarding, while doing other outdoor sports as well. It might just be easier to connect with him on twitter at @SteveWWeiss.

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