April 16, 2024

ENERGIZE your Fitness!

December 18, 2015 By Leave a Comment

Short days and cold weather can make motivation tough. Get ENERGIZED by chatting with others sharing your journey to fitness!

Join #HealthyWayMag Fitness Chat on Twitter and stay current on top gear, best exercise practices and keys to motivation. Together we solve challenges, share successes and provide accountability and encouragement along the way.

Mark your Calendar NOW:
Every Monday at 5pm(Pacific)/8pm(Eastern) #HealthyWayMag Fitness Chat on Twitter.

It’s easy to join in: Simply log into your Twitter account. Enter #HealthyWayMag to follow the chat feed. Questions for discussion are posed as “Q1″ Question 1, “Q2″ Question 2 and so on. Reply to offer your tips, ideas and experiences by notating your answer as “A1″ to designated your answer to question 1,”A2″ to offer your thoughts on the second question and so on.

 

Monday December 21, 2015 #HealthyWayMag Fitness Chat is Sponsored by RecoFit Compression Gear.

RecoFit Compression Gear is a go-to for many world class athletes and fitness-enthusiasts alike! Their technical-fit and uniquely designed gear helps you get more oxygen to your muscles, thereby reducing swelling and delaying fatigue. The means better performance and faster recovery! RecoFit is the only compression gear that cuts their fabric in a cross-grain process for effective compression and no-slip positioning! Check out their products such as Calf Compression Sleeves, Shin-Splint Therapy, Full Leg Compression Sleeves, and Arm Coolers to experience the RecoFit difference for yourself. Proudly made in the USA! To learn about product details and upcoming news, follow them on Twitter at @Recofit.

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Considering an Exercise Class? By Jennifer Austin

December 16, 2015 By Leave a Comment

Thinking of joining a class at the gym? Here are a few tips to get you started safely.

Know the class description. Most gyms offer a class schedule (either online or via hard copy) along with a brief description. Still unsure, ask a staff member for more information or do a little google search for more information. Walking into a class that you don’t know about is simply careless.

Be realistic in your fitness ability. Know your capability, what you want to accomplish and know your strengths and weaknesses in the exercise world. We don’t gain our goal fitness in a single workout or single day. If upon reading the class schedule, something interests you, but seems like a stretch in your fitness consider adding it to your three or six month fitness goal list.

Know the fitness that is required. In the schedule, you’ll find a degree of difficulty, beginner, intermediate or advanced. There is a reason for the listing!

Get proper guidance, instruction or set-up. If you’re joining a class that includes equipment or gear, make sure you know how to properly use the equipment. For example, if you’re trying a spin class for the first time, ask the instructor for a set-up. If you’re joining a boot camp class for the first time, ask the instructor for guidance how to perform the exercises.

Be prepared. Knowing what the class entails, also means showing up prepared. In most cases, being prepared means being hydrated prior to the class, having eaten prior to the exercise if that is what you usually do, wearing proper clothing (breathable, clothes you can move in), wearing proper footwear for the activity, bringing a water bottle, bringing a towel, turning your cell phone off during the class,

Pace yourself. Your goal during the first class is to be an active observer. Do the moves if they feel comfortable, but mostly observe to get an idea of the flow and intensity of the class.

Give it a few chances. If the first class doesn’t go as well as you expected, try again! If the second class doesn’t go as well as expected, but you find you do enjoy the style of workout, try a different instructor. Every instructor has a different teaching style, personality and instruction back-ground. It would be a shame to not pursue an interest, on account of not enjoying the instructor’s style.

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Interval Exercise for a Workout Boost by Nicole Bryan

December 9, 2015 By Leave a Comment

Cardiovascular interval training is a fun, effective way to burn calories. Interval training can be performed outdoors or inside the gym on stationary cardiovascular equipment. Interval training can be performed by a novice exerciser and yet will also challenge an advanced exerciser. The intervals can truly be whatever you want to make them. Consider intervals a workout by design approach to your exercise.

The interval training principle is simple; work intervals followed by rest/recovery intervals. After a proper warm up of ten minutes begin your work interval. A work interval is performed at a higher intensity level than usual, your choice. Work just until breathing becomes challenging and you feel unable to continue at the same pace. This is where the rest/recovery interval begins. Decrease your effort and work at a lower intensity level, which allows you to recover and breathe easily again. When you feel about 50% recovered then it is time to begin the work interval again. The interval length will vary depending on the cardiovascular fitness level of the exerciser and desired goal. Novice exercisers should begin with intervals 30 seconds to 2 minutes in length, once a week. Perform as many work/rest cycles as desired based on your fitness goal. Follow your interval training with a cool down period to return heart rate to pre-exercise levels.

Intensity can be monitored by heart rate (ask a fitness professional to calculate your target heart rate zone) or by rating your perceived exertion. Rate your perceived exertion on a scale of 1 to 10; 1 is no effort, 10 is your hardest effort. As your conditioning improves you’ll be able to work at a higher level of perceived exertion. Train safely and appropriately for your fitness level. Never work until you’re dizzy, light-headed or nauseous.

Consult a physician before beginning any workout and perform at your own risk.

A walking interval workout on the treadmill may look like this:
Warm up for 10 minutes gradually increasing speed to maintain 3.0 mph. Start your Work Interval lasting for 2 minutes and performed at 3.8 mph, followed by a Recovery Interval lasting 2 minutes at 3.5 mph. Alternate between work interval and recovery interval for 10 minutes total. Finish your workout with a 10 minute cool down gradually decreasing speed from 3.5 mph to 2.0 mph until your heart rate has returned to its pre-exercise level.

Intervals may be also be performed with incline or elevation on the treadmill utilizing a steady state speed. For example:

Warm up 10 minutes incrementally increasing speed to 3.0 mph. For the Work Interval increase elevation grade to a 4% incline, and maintain a speed 3.5 mph. Move into a Recovery Interval with a 1% incline, and maintaining speed of 3.5 mph. Alternate between work interval and rest interval for 10 minutes total. Cool down slowly reducing speed from 3.5 mph to 2.0 mph, along with decreasing elevation grade gradually every minute or so until flat once again.

The interval training principle may also be applied to the Stationary Bicycle through monitoring RPM’s or resistance level, as well as to the elliptical machine varying ramp or incline, resistance level or strides per minute settings.

Outdoor walking or jogging cardio interval training is easily accomplished by simply alternating between a slow pace as defined by you and a fast pace (again at your determination based on effort and energy output) and monitoring distance via driveways, neighborhood blocks or property lines. Bicycling, walking, jogging, rollerblading, hiking, swimming, all provide fun interval workouts, limited only by your imagination.

Interval training helps burn calories and build cardiovascular fitness all in one workout session.

*Disclaimer: Results may vary from person to person.

 

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Do you inspire health and fitness? Thank You! By Nicole Bryan

November 11, 2015 By Leave a Comment

To Those Who Inspire Fitness- Thank You!

Some days we are unable to do it for ourselves, but a few simple words of encouragement from someone else (sometimes even a stranger) can give us the energy to keep moving forward in our fitness journey. You never know who you will inspire and those that have inspired you may never know of their impact- here’s your opportunity, and your challenge for the week:

Everyone likes to hear a “THANK YOU- you have made a difference in my life.” A simple word, email, text of “thanks for your fitness/healthy living encouragement, it made a difference for me” just may make their day or week, or even their year. Show gratitude to those who have inspired your fitness and healthy living by paying it forward and passing along your motivation to inspire others. Consider these acts of generosity, just to name a few:

Tell them! Say thank you directly. Give a shout out to your training buddies next time one of them paces your run or thank your boss for offering a corporate wellness program, for example.

Share with them your current activity. Email them a recent race photo, they’ll love it! Let them know you’ve kept it up.

Recommit to your initial goal. Everyone falls off their fitness program every so often, use the energy of how they encouraged you and recommit. No one is perfect and no one can be 100% motivated, 100% of the time. Take one step today to get going again.

Donate equipment you’re no longer using to inspire kids and fitness. Requirements and guidelines vary from district to district so your best bet is to call your local junior high and high school directly. Ask if they’ll accept used gym and fitness equipment.

Offering a Thank You to your fitness mentor never goes out of style! Acknowledge your gratitude and pay your fitness-motivation forward- Who can YOU encourage? If you know someone struggling with their workout goals, offer a few words of encouragement or motivation.

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Parents: How exercise will help make your week easier! By David Hutchings

October 21, 2015 By Leave a Comment

Parents have a hundred priorities to take care of in a day, and right at the bottom of that list is doing something for yourself.  The last thing you want to do is get in a workout. A far more attractive option is to flop down on the couch and get a few minutes shut-eye or watch TV or read a book.  What if I told you exercise will improve more than just your waistline?

Reduce stress. Taking care of a family is hard work, they have a hundred demands which, depending on their age they can’t communicate outside a scream.  This is stressful.  Exercise can help reduce your stress levels.  Exercise releases endorphins which will improve your mood and help you feel better about life in general.

Increase energy. Exercising regularly will increase in energy levels.  A lack of energy can definitely make life seem harder. Use exercise to boost energy, interest and enthusiasm for daily tasks.

Decrease aches and pains. Preventing injury is another thing that mums and dads should consider too.  Exercise makes your whole body stronger, therefore reducing injury during daily activities. Our one year old is already 9kg (20lb).  Picking him up and moving him about can put a lot of stress on the body.

Strengthen your core. Having a strong core and being strong generally can help prevent lower back injuries which often occur as a result of bending while carrying weight.  Such as putting children in cots, car seats, pushchairs etc.  Proper lifting technique helps too, which is often a by-product of a good training programme.

Improve self-esteem. Self esteem can be a big issue for new parents especially with the prevalence of post-natal depression or “baby blues”.  Even if you’re not prone to depression, I’ve never heard anyone say that more self-esteem is a bad thing!

So there you have it, a few reasons to get some exercise into your week.  I know it gets busy, stressful and tiring being a parent, especially a new one who is learning on top of all of this!  Start with 10-20 minutes, a few times a week, and you’ll see some great benefits in your life.

David Hutchings is the owner of 360 Degree Fitness Limited  — a mobile personal and small group training business based in Wellington, New Zealand. He trains a variety of clients from regular folks trying to get a little fitter to athletes looking to increase their speed and strength. He likes to fish, hang out with his wife and son, and also enjoys classic rock and a good barbecue.

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Be a Beginner…Again by Nicole Bryan

September 9, 2015 By Leave a Comment

In a workout slump? One of the best ways to increase motivation is to try a new activity. For many, merely the thought of being the new kid in class conjures up uncomfortable feelings and images of being lost or not performing correctly. However, as adults, we are in charge of how we can approach a new activity with confidence, humility and yes, even a sense of humor.

If you’ve been in the fitness world for a while, you may have forgotten what it feels like to be a beginner. Consider it! You may even find a new sport, workout or physical activity to love. If you’ve been thinking of trying a new exercise, make TODAY the day you become a beginner, yet again. Go ahead, get comfortable with being uncomfortable. I dare you!

Here’s how to make being a beginner a little less scary:

Talk to friends. Actually, talk to everyone and anyone you know who has participated in the activity you are considering. As them what they like and don’t like about the activity. Ask them what location, instructor, gear and technique they recommend. Also, ask what initial fitness capabilities are required.

Google it. Let’s face it, we’re no longer in a not-knowing age of technology. Simply do a search online. Play connect-the-dots with the information you find, and see where it leads you.

Request a guest pass. If you’re unsure if you’ll like the activity, save some money up front by asking for a guest pass. Many facilities and even instructors allow a first-visit-free opportunity. You’ll never know if there are discounts or free trials available unless you ask!

Try and try again. Instead of discounting the new activity right off the bat after a unpleasant experience, give it at least three attempts on three different days. Sometimes it’s a matter of finding a the right fit of location, instructor personality or class participants.

Learning takes time! You didn’t just walk on to the tennis court the first time and score an ace, so why would you expect to instantly master the skills needed during your first try? Learning is half the fun after all! Cut yourself a break, and remind yourself that learning a new activity takes time.

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Hot Climate Exercise by Mathew Ireland

August 28, 2015 By Leave a Comment

Training outdoors in hot temps is not all sunshine and roses; exercising in the heat can also cause problems!

Hydration

Firstly, I don’t want to bore you by telling you to stay hydrated. We all know the health risks. What I will say is why it is important to stay hydrated when training. Dehydration is not only seriously bad for your health, it also has a negative impact on your training. Studies suggest that to get the most out of your workout, your body needs to be adequately hydrated. This is the case for all types of training, from cardio to strength training.

Another risk when training in hot climates is heat cramp. Heat cramps can easily stop you exercising. They can also be prevented, by maintaining a balance of water and sodium (salt) in your diet.

Acclimatization

Many people may overlook this but your body needs to adjust to the heat. In order to acclimatize, you should increase intensity and duration in the heat over time (typically between 3 days and 2 weeks, depending on the individual). Acclimatization can provide many benefits including earlier sweating to keep cool, and less sodium lost with sweat.

Clothing

You should wear loose, light-colored clothing, which is designed to promote cooling. It’s also worth thinking about your footwear. Training shoes that ‘breathe’ will help keep your feet cool.

Skin Care

Once again, using sun cream in radiant heat should be obvious. Sunburn is uncomfortable and can stop you from training. Always protect your skin.

After Exercise

Replacing any water or electrolytes after exercise is important, especially for recovery. With adequate time, electrolytes will be replaced by a balanced diet but can also be replaced with specific sports drinks. It is important to note that if you are working out for less than an hour, you shouldn’t need an electrolyte drink. They are designed for use after longer periods of exercise.

Using this advice, plan your workouts in advance to get the most out of your training.

Mathew Ireland is the founder and a regular writer for Fitness Cumbria – an online magazine delivering health and fitness information to the Cumbrian population. He trains clients over the county, and focuses on outdoor and body-weight training.

 

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Why weight training could change how you workout forever! By Kaitlin Cofer

August 21, 2015 By Leave a Comment

In years past, weight training has been viewed as a bodybuilder’s activity, a thing that “meat heads” do. But, thanks to the growing popularity of weight lifting and circuit training, iron isn’t just something you consume anymore.

You may be asking, how can weight training change how you workout forever? Here are 3 key reasons that weight training is effective and will keep you interested in working out for years to come. Always consult your physician before beginning exercise.

 

1. Involving weights in your workout causes your muscles to work harder which in return increases your metabolism and burns more calories as well as increases bone health. 

 

Example: Add in some dumbbell work to your normal circuit and you will feel your muscles burning faster than if you did the exercise with body weight alone.

 

2. There are countless exercises that involve weights! Back squats with a straight bar, squats with dumbbells, squats with plated weights…the number of exercises that you can do with weights and the exercises that can be changed up by adding different types of weights is countless.

 

Example workout using Dumbbells: 

 

5 Rounds of 50 seconds work and 10 seconds rest: (Always consult your physician before beginning exercise.)

 

1. Dumbbell push press: hold dumbbells with palms facing out and slightly dip your body down with a slight knee bend and use that momentum to drive the dumbbells up to the sky and back down, repeat this movement for 50 seconds.

 

2. Renegade rows with dumbbells: place dumbbells on the ground and get into a push up position while holding the dumbbells. Push up and bring up one dumbbell at a time, repeat for 50 seconds. *modification=push ups from knees.

 

3. Single arm row with dumbbells: stand up with one dumbbell in hand. Stagger your legs into a lunge like position. Place the hand without the dumbbell on your thigh and keep your core engaged and back straight. Row the dumbbell back with your elbow bent and jabbing the air behind you. Repeat on opposite side.

 

All four of these workouts incorporate weights, causing each move to be a total body exercise.

 

3. Three words: Strong is SEXY!

A male or female with muscles is sexy. There is nothing more attractive than a person who looks and feels strong. A healthy body is a healthy mind.

 

No matter if you belong to a large gym, a circuit training center or you have your own set of weights at home, it is easy, fun, and effective to add weights to your routine! Start light and work your way up!

 

Kaitlin earned a B.S. Nutrition from Cal Poly SLO and is a CPT. Kaitlin’s extremely passionate about inspiring people to find/fuel their inner athlete.

*Disclaimer: Result may vary from person to person.

 

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Build Confidence in Your Fitness

August 1, 2015 By Leave a Comment

On your healthy living journey there will be triumphs and there will be doubts. How do you know if you’re on the right track? Pick up workout tips and exercise inspiration by chatting with others sharing your journey. Build confidence in your fitness by connecting with fellow athletes who share your struggles. You’ll find encouragement, support and accountability every Monday as you interact with others all across the country, and the world. Log in to #HealthyWayMag Fitness Chat to solve your workout challenges and share your success!

Join #HealthyWayMag Fitness Chat on Twitter every Monday at 5pmP/8pmE!

Simply log onto your Twitter account and follow @HealthyWayMag to participate. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, answer to Question 2 as “A2″ and so on. Interact with others, chat, exchange ideas, training tips and have fun!

 

 

Monday August 3, 2015 #HealthyWayMag Fitness Chat Giveaway from Momentum Jewelry:

Momentum Jewelry’s athletic and inspired jewelry will motivate and empower your workout! Their signature piece is a delightfully comfortable bracelet that blends function with purpose. Workout friendly, it is washable, lightweight, and non-tarnishing. Many athletes have also found their shoe charms energize their exercise to the next level. Their motivational and inspirational sayings are personalized and therefore become internalized. They take your personal training mantra on-the-go! Check them out on Twitter @MomentumJewelry for more information.

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Beyond Crunches by Nicole Bryan

July 15, 2015 By Leave a Comment

A strong core is essential to functioning better during our day, and even more so to functioning pain-free during our day. Our core includes many muscles that overlap and intertwine through our mid-section. Sometimes we use our core muscles to prevent rotation. For example while carrying a suitcase in one hand and nothing in the other. In this situation, we’re using our core to keep us upright and centered. Other times we use our core musculature to rotate us to one side or bend to the side, forward or backwards.  For example, we use our core when bending to pick up an item off the floor. These are the muscles that help return us to our standing upright position. To effectively improve strength our core it’s important to move at many different angles. Here are a few non-crunch exercises to strengthen core muscles. The following exercises are for intermediate exercisers without injury concerns. Consult your physician before beginning exercise.

Floor Plank. Begin in a push up position on the floor; place your hands directly below your shoulders and lift your knees up off the floor. Hold your body straight. Hold for a count of 10 seconds.

Floor Side Plank. Lie on your right side on the floor. Place your forward flat on the floor, with your elbow directly below your shoulder. Lift your body up off the floor, holding the position with your right knee and right forearm. Slowly lower your hip and stop when your hip is about two inches off the floor. Repeat lifting and lowering your body up off the floor. Do ten times. Repeat lying on your left side.

Lie on your back on the floor. Hold your arms directly over your shoulders and your knees up directly over your hips. Extend your right arm overhead and your left leg out straight toward the floor about six inches. Return to the center. Now extend your left arm and your right leg about six inches. Repeat 10 times.

Sit on a Stability Ball. Place your arms across your chest, and lift and hold your right foot up off the floor. Count to 10. Repeat by holding your left foot up off the floor; count to 10.
Lie face down on a Stability Ball. Lying face down on a Stability Ball, pull your upper body up and extend your legs so your body is lined up almost parallel to the floor. Lift your right arm and your left foot up off the floor. Return to your starting position. Now lift your left arm and your right foot up off the floor. Repeat 10 times total.

Stand on a Wobble Board. Stand with both feet in the center of a Wobble Board for timed holds of ten to thirty seconds.

Toe Touches. Stand on your right foot only. Bend forward from your hips, keeping your back lined up, and touch your left foot. Return to your starting position. Do ten times. Change leg position to stand on your left foot only; bend forward and touch your right foot. Do ten times.

Think about all the different angles in which we move during the day.  Consider adding these angles into your workout to learn how to move properly and to strengthen those muscles. Enlist the aid of a Fitness Professional to outline appropriate exercises for you.

 

*Disclaimer: Result may vary from person to person.

 

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