April 17, 2026

To those who have motivated our healthy living: Thank You!

September 1, 2013 By Leave a Comment

Has someone in particular inspired or motivated your fitness? Offer him/her a Thank You! A few words of encouragement, an email of enthusiasm or a simply a text offering a Good Luck goes a long way toward motivating one another. As athletes we are instantly a community of friends. We all understand the effort and dedication required to live healthy and fit.

So, contact someone today who has inspired you, motivated you, or provided encouragement on your healthy living journey, and offer these two simple words of gratitude: Thank You.

 

THANK YOU to our Summertime Motivational-Monday Live Fitness Chat Sponsors! If you’re looking for ways to motivate your fitness, check them out.

PrAna. If you’re on the go often and believe in living an active lifestyle, you should know about PrAna! Their slogan “clothing for people who live life fully, play long, and travel well” sums up their motivation behind their clothing designs. They offer men’s clothing and women’s clothing touting functional apparel for the unconventional spirit. Designed for healthy living and offering durable apparel be sure to include prAna in your next health living adventure. Follow them on Twitter to see what’s new. www.prAna.com

Flip2BFit. Peak your kids interest to be active through the innovative games of Flip2BFit. 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 go-to. Their games encourage self-esteem all realized through the spin of a wheel and the flip of a card! Order yours today for hours of family fun time via www.Flip2BFit.com and check them out on Twitter.

RunnerBox. RunnerBox offers you the opportunity to sample top fitness, running and triathlon products just like the Pro’s (without having to train like one.) Each month you’ll receive a mini shoe-box full of products chosen just for you; you’ll find nutrition, gear, gadgets, just to name a few. Choose a subscription or 1-time purchase to gift yourself or favorite athlete. At www.therunnerbox.com, there’s no better way to find YOUR perfect running, triathlon and fitness products. Follow them on Twitter for a preview of upcoming products and discounts.

RunHappyRaces. Discover the ease and inspiration of virtual races through RunHappyRaces. All proceeds from Run HAPPY Races events go to the Leukemia & Lymphoma Society through their Team In Training program. HAPPY stands for “Run Happy. Have a Purpose!” and this is exactly what you’ll experience in their events. So, what’s the benefit of a virtual race? Complete the race distance before the final day, anywhere and at any time you choose- that’s it! Enjoy connecting with fellow athletes online without the travel costs and 3 am shuttles to race starts. Go to www.runhappyraces.com for event information and follow them on Twitter for all race info and updates.

Rock My Run. Looking for a motivational boost during your workout? Meet RockMyRun! They offer music mixes specifically designed with YOU, the athlete, in mind. Offering over 15 difference genres from which to choose, you can also select desired duration and beats per minute for your run and gym workout. RockMyRun has designed their mixes to keep you going when your motivation is challenged. As your training partner, they’ll get you through and onto logging your next personal best. Follow them on Twitter to learn about all their new and upcoming mixes. Check out www.rockmyrun.com – where your next favorite music mix awaits.

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3 Core Mistakes by Chanda Fetter

August 12, 2013 By Leave a Comment

Having worked in the fitness industry for over twenty years, one of the biggest deficiencies I’ve seen in people’s training is working the Core. Most neglect it all together, others just do the exercises improperly.  Either way it leads to bad posture, low back pain and countless other problems, all which could be eliminated. Remember your core essentially makes up all the muscles between your hips and your ribs both front and back!

Keep the following  in mind the next time you’re working your core:

Core is MORE than just Abs – The language I use with my clients is “front core” and “back core.” Owning a Pilates studio I see people with back problems all the time, I hear the same mistake over and over again. There is a misconception that working your Abs is working your Core.  If you neglect to work your spinal muscles but continue to work only your abs, there will be a drastic muscle imbalance created thus resulting in more back pain, tight hip flexors and even tension to the neck.  So evaluate your workouts and make sure to include “back core” exercises into your routine!

Slow Down – It pains me to walk through the training room and see people rapidly moving through their sit ups. If it hurts more than it helps, don’t do it! Moving too quickly through your motion adds stress to the spine, recruits too much hip flexor and tends to skip over the deeper abdominal muscles.  So just slow down a little and let your muscles define your range, not your momentum.

Be nice to your neck – Neck pain should not be felt during abdominal work. What most people neglect to address is the Lats. Often times when doing crunches people round the head forward too far and pull on it, or when in a plant the weight of the head sinks and adds stress to the neck. By simply pulling your shoulder blades down and engaging your Lats, the tension is pulled out of your neck and shoulders and allows for a much more enjoyable experience with core work.

Chanda Fetter
IMX Pilates Studio & Fitness Center, Owner
IMX Pilates Master Trainer
Chanda@imxsb.net

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7 Traffic Stress-Busters

July 31, 2013 By Leave a Comment

Does driving have you stressed and tense? Your muscles will benefit from easy stretching once you reach your destination. Try the following upper body stretches to relieve stress muscle tension caused by driving long distance. The following exercises may be done standing or seated. Make sure you’re breathing comfortably through each stretch. For additional stress reduction, pair each move with an inhale and exhale. Stretch to mild tension, not pain. Always consult your physician before beginning any exercise.

 

1. Lace your fingers behind your body. Slowly extend your elbows, and pull your shoulders down and back. Pull your shoulder blades together.

2. Reach both arms straight up overhead. Keeping your weight centered, slowly reach to your right, then your left.

3. Lace your fingers behind your head and pull your shoulders down and back. Pull your elbows wide.

4. Pull your shoulders up toward your ears. Pull your shoulders down and back.

5. Pull your shoulders down, tilt your head to your right side letting your ear fall toward your shoulder. Repeat tilting your head toward your left shoulder.

6. Pull your shoulders down, rotate your chin toward your right shoulder, then your left.

7. Pull your shoulders down. Keeping your upper back straight, drop your chin to your chest.

Repeat stretches as needed.

 

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5 Reasons to Try Group Exercise by Crystal Reia

July 25, 2013 By Leave a Comment

Have you ever tried out group fitness? Many studies show that participating in group exercise will keep you going longer and stronger so you can achieve your fitness goals. Check out some great benefits below and maybe you’ll step out of your comfort zone and try out that class!

1. Commitment/Motivation – Signing up for group classes gives you an appointment time with yourself! You are less likely to miss classes when you sign up with a friend, rather than go it alone. Having the support of others around you, who are there for the same reasons as you are will help keep you motivated to keep on going!

2. Focus – Attending a group class lead by a trainer you trust takes all the guessing work out of the equation for you! A trainer is a leader. He or she will set rules, establish boundries and help you set goals. When you do not have to come up with your own workouts, it allows you to be free to really focus on yourself and allow you to get the most out of your workouts! Pay special attention to form, technique as it will help you… you do not have to be perfect, but giving it your 110% every time, be present in the moment and you will see results if you stick with it.

3. No More Boredom – Group classes switch up routines all the time. You’ll never be bored in group exercise. There are many different classes from, Strength Training, Cardio, Drills, Circuit, Dance, Spin Class… the options are endless! Find a variety of classes you like to do and call a friend and get moving together. The switching up of routines will keep your muscles guessing!

4. Beginners Welcome – No previous experience is required to attend group sessions! Trainers will give you plenty of options to suit every fitness level in the class. You will learn lot’s of great new exercises and will grow stronger every time you go. You do not need to be worried about giving it a try. So lock up any self-anxiety you might have, stand beside someone who has been attending class regularly. You’ll find the regular’s very friendly and willing to help out their fellow classmates!

5. Energy Boost – Energy is “literally” infectious! You can’t help but getting caught up in the energy of your trainer and the others around you in group classes! Believe me, getting there might be half the battle, but once you do, you’ll be glad you did! And the energy you’ll have after class will keep you coming back for more!

By Crystal Reia, Personal Trainer
Owner of Your Health-Your Choice
PTS, PFS, OAS

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Everywhere and Anywhere Fitness with FitBlok

June 13, 2013 By Leave a Comment

There really is no excuse to miss a workout, thanks to FitBlok. The new app is created by those in the fitness business who not only understand first-hand the challenges of keeping up with workouts while traveling or away from your usual exercise routine, but also understand the importance of a properly executed exercise session. The FitBlok professionals will guide you through a workout offering tips on form, technique and everything else you need to complete an effective workout…from absolutely anywhere!

Getting fit really is as easy as 1-2-3:
1. Go to their website,  www.fitblok.com or download their FREE App from the itunes store.
2. Choose your workout.
3. Feel better and look better with an efficient and effective professional-guided exercise session.
Getting started is easy! Begin browsing available exercise sessions immediately. If you like what you see, sign up and create a profile either through Facebook or via your ipad app. You can even invite friends to join you in the workout.

What makes FitBlok different? “Most online workout programs offer a specific trainer, or small handful of trainers from a particular exercise discipline” explains Brett Klika, featured Fitblok Trainer. “With Fitblok, the user can choose from a variety of credible, professional personal trainers from a variety of disciplines including Pilates, yoga, sports performance, dance, kettlebell training, TRX, and much more” Brett adds.

FitBlok also serves as an economical option to keep up with exercise when your usual routine is challenged, as you only pay for the classes in which you participate. “There are no monthly fees” Brett states, and continues “users only pay for ‘classes’ they attend.” At $1.00- $4.00 per class, that’s far less than a day-use pass at a gym, and you’ll save time on the commute to and from the gym, avoid the crowds, and even having to pack a gym bag. What’s more convenient than that? User Mark McGovern has enjoyed FitBlok and says, “it is a great ‘fallback’ if traveling and in a hotel room, or pressed for time in the early morning.”

Check out Brett’s three most popular workouts. There really is something for every interest and every fitness level.
Body Weight Training (The Naked Workout)
Injury Prevention and Recovery (No Pain, Big Gains)
Sports Training (Weekend Warrior)

While the workouts on FitBlok come in a variety of intensities, you can try a FREE 30 minute high intensity sports-based workout by clicking here.

So whether you prefer to work out in the privacy of your own home or you travel often, and would like the accountability, motivation and instruction of a Fitness Professional, this app should be #1 on your list. Brett explains “I travel quite a bit as a professional speaker and fitness consultant. I became involved with the Fitblok platform because I’ve seen a vast global need for access to professional exercise guidance.” Brett continues, “the every-day world doesn’t require much physical activity, so people have to create it. Many don’t know how. Now they have an affordable, accessible resource to help improve their fitness and health.”

Let’s face it, who isn’t busy these days, children, long work hours, we’re all pulled in so many directions- slow down the pace, take care of your health and exhale with FitBlok; your on-the-go fitness solution.

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Motivate YOUR Fitness

June 2, 2013 By Leave a Comment

Motivate YOUR Fitness with Health Your Way Online’s Motivational-Monday Live Fitness Chat on Twitter.

If you’re hitting the mid-year slump, if you’ve fallen off your fitness track, if you’re having trouble getting inspired to stick with it…your motivation-solution is HERE! Stick with your exercise this summer and find your fitness motivation by picking up tips from experts and fellow exercisers, staying up to date with what’s new and exciting in the exercise world, get answers to your exercise questions, even participate in virtual-events!

Fitness Chat Summer Series begins June 3rd!

When: Monday’s 5pm(pacific)/ 8pm(eastern)
Where: On Twitter at #HealthyWayMag

Health Your Way Online proudly presents our Summer Series Motivational-Monday Live Fitness Chat Sponsors. We have done the research for you; these products are credible, effective and worthwhile. Check them out to learn how they can help you live healthy!

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RecoFit Compression Gear. Want to perform better and recover faster?  RecoFit Compression Gear can help!  Its unique gradient-compression design and carbon-based technical fabric will support your muscles and supply them with more oxygen to delay fatigue and speed up recovery, so you will be ready for your next day’s effort!  Visit www.recofit.co for more information. Check them out on Twitter @RecoFit to learn how they can help improve performance in your athletic endeavors.
 

Flip2BFit. Need summer activities for your kids? Flip2BeFit simply put is your Fitness in a Box solution for incorporating fun and fitness into your daily life! Flip2BFit is more than just a board game, its fitness, nutrition, education and eye opening self-esteem building all realized through the spin of a wheel and the flip of a card! Order yours today for hours of family fun time. http://flip2bfit.com and check them out on Twitter @Flip2BFit.

RunnerBox: A mini shoe box full of products for runners and triathletes shipped right to your door!  Choose a subscription or 1-time gift. Try out new products and stay motivated!  Gift yourself or favorite athlete at www.therunnerbox.com. There’s no better way to find YOUR perfect running, triathlon and fitness products. Follow them on Twitter @runnerbox for a preview of upcoming products, discounts and connect with fellow athletes as well.

Sockwa. Sockwa is the most versatile and lightweight brand of athletic footwear for sports and fitness activities on and off the beach. Say goodbye to the days of aching feet after every run and sore leg muscles after every hike! Sockwa is your ultra-light, high-performance, minimalist shoe solution. Check out all their products at www.sockwa.com. Follow them on Twitter @Sockwa for information how you can join the Sockwa-movement!

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5 Tips to Better Racing by Kristie Cranford, CPT

May 10, 2013 By Leave a Comment

Knowing how to race is just as important as logging all your training. There are specific actions to take, and just as important, specific actions to avoid before you toe the line. Here are your 5 expert tips to better racing:

Do train within your ability

If you truly want to exceed in racing, do train within your ability.  Find the race distance and estimated time that fits within your current or achievable ability.  Training for a pace you cannot realistically achieve can lead to burnout and injury.  Training for a distance your life schedule does not allow time for can lead to burnout and unnecessary stress.  You want to enjoy the training process, not stress about it.  Set yourself up for success, not failure.

Don’t do anything new race day

Experiment with food, drink, clothing, shoes, and everything well before race day.  Have it all down to a science.  You want to be a practiced well-oiled machine race day and not risk digestive, energy or clothing issues.

Don’t start out too fast

Don’t burst out of the gate with all you have, once that energy is expelled you will never get it back.  On the back end of the race you’ll come up short with the extra energy burned during an over exuberant start.

Do pick the right race for you

If you have a specific goal in mind, find a race that will help you to reach your goal.  Find one with an optimal course and entrant size to assist you.  A race that is too crowded or has a lot of elevation challenges may be a fun race, but may put too many odds against you.

Do allow for rest between races

Allow your body recovery time between races.  Your body gets stronger and repairs at rest and recovery.  Too much racing will lead to declining performance, burnout and injury.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador. Contact information: Email: CoachKristieLV@yahoo.com, http://www.coachkristie.com, www.prsfit.com.

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Fitness on the Road by Brett Klika C.S.C.S

May 8, 2013 By Leave a Comment

You’ve worked hard to establish a workout routine. You have your running routes, your favorite pieces of equipment in the gym, and a consistent program that’s been delivering results! What happens when you have to take this “show” on the road and leave your usual routine? The good news is, “the show can go on!”  You just need some adaptable, fun, and effective exercise strategies that can be done anywhere.

Below are common features found in parks, rest stops, and other outdoor areas that can be used to create a challenging exercise program. As always, consult your physician before beginning any exercise program.

Park Bench

1.    Push-ups
Depending on your level, you can put your hands on the bench (beginner) or your feet (advanced) and perform push-ups.  To make them even more challenging, lift one leg off the ground or bench while you do them.
2.    Step-Downs
Start by standing on the bench with both feet.  Attempt to step down to the ground slowly with one foot, only allowing the heel to touch the ground before standing back up.  Touch the ground as lightly as possible.  Repeat on both legs.

Parking Stall Curbs

1.    Balance squats
Standing on the parking stall curb so your feet are perpendicular to the curb, perform body-weight squats without falling forward or backward.
2.    Calf raises
Standing on the parking stall curb so your feet are perpendicular to the curb and heels are off the curb, raise up to our “tip toes” and return to your start position.
3.    Quick steps
Start by standing on the ground, facing the curb.  Step up with the right foot then the left foot as fast as possible.  Repeat as fast as possible stepping down as well.  Repeat at the highest rate possible.
 

Put the above exercises together and combine them with running, jogging, swimming, or any other activity to get a fun, diverse, and effective workout on the road!

Make sure to warm-up by jogging, skipping, or moving at a moderate intensity for about 5 minute prior to starting your program.

 

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10 and founder of www.brettklika.com, is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.

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How-to Love Your Exercise by Mary Miriani

April 15, 2013 By Leave a Comment

As a trainer, I encounter my share of people who say they hate to exercise, but know they have to do it.   I usually respond by telling them that they just have not learned to love their exercise yet.  Here are three ways to love your exercise:

Choose an exercise that you like and is appropriate for your current fitness level.

So many people focus only on burning calories.  (“I hate to run, but running burns the most calories!”)  That is a recipe for disaster, because you end up hating exercise and not doing it.  Pick something you like to do, so you can stick with it over the long run.  Equally important, make sure you are doing something that is right for your fitness level.  If you spent the last 20 years sitting, it is not possible to jump right into vigorous activity without injury.  It is better to be slow and steady than quick and quit.

Vary your exercise routine.

The best exercise is the one you will do often.  Do whatever activity makes you feel good inside and out!  Have a couple of activities to choose from.  As they say, “Variety is the spice of life!”

Settle in and enjoy the process.

It is good to have goals, but loving exercise is all about loving to move your body.  Focus on enjoying what you are doing instead of “I have to do this to reach my goal.”  You will reach your goal simply because you will love moving.  A long journey doesn’t seem long when the scenery is pleasant!

If you keep these simple things in mind, soon you will love moving and be surprised at how fun exercise can be!

Mary Miriani earned a BA in Exercise Science after she learned to love exercise at age 40 and stopped worrying so much about weight loss.  (Yes, she lost weight and has kept it off over 12 years!).  She is certified by the American College of Sports Medicine as a Health/Fitness Specialist and trains clients in Naperville, Illinois.

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Pilates Anywhere By Chanda Fetter

April 1, 2013 By Leave a Comment

Owning a Pilates and Fitness Studio, I often hear my clients offer excuses as to why they can’t seem to stick to their program.  We all tell ourselves stories that help us explain away why we haven’t gotten something done when in truth we always seem to find a way when we really want something.  So my first piece of advice would be to change your story!  Likely this is a pattern that follows you beyond exercise, you must stop making excuses and take the small steps needed to improve the quality of your life, you deserve it!

The following three exercises can easily be done at home, in a hotel room or even in an office break room!  They will give you a boost of energy, reduce your back pain and tighten your tummy.  As always, consult your physician before beginning exercise.

Forced Exhalation Breathing – Sit up tall in your chair or lie down on the floor.  Place your hands between your ribcage and your belly button.  Take a long deep inhale through your nose, then exhale through pursed lips, pulling your abdominals in towards your spine while contracting your Pelvic Floor Muscles (otherwise known as Kegel or bladder muscles).  When performing the exhale you should make a “shhh-ing” sound to ensure the pressure is great enough to create the contraction needed.  Do this a minimum of 10 times then use this breath when performing the remaining exercises.  This generous flow of oxygen will do wonders for your brain as well as your abdominals.  Each time you perform this breath you will be engaging 80% of your abdominal wall!

Hundreds – Lie on your back with your legs in one of the following positions – knees bent / feet on floor making sure your lower back is in neutral position, knees bent with feet off floor / table top, or legs extended away from body on a 45 degree angle so as to stress the lower abdominal section.  Reach your arms long down the side of your body, bring your head and shoulders into a tight curl and pump your arms up and down so as to engage your back muscles, ie Latissimus Dorsi.  Using the forced exhale technique above, inhale for 5 pumps, exhale for 5 pumps and do for a count of 100. The curl is a constant, high hold.

Swimming – Lie on your stomach with your arm and legs stretched out like Superman/woman.  Extend long through your spine as you lift your arms and legs off the floor.  Be careful not to arch extensively into your spine but rather lengthen out of it.  Using the forced exhalation technique above flutter your arms and legs up and down for total of 10 breaths.

Chanda Fetter
IM=X Pilates, Owner

www.imxsb.net

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