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Aqua Fitness: Not just a summer workout! By Becky Flanigan

February 19, 2014 By Leave a Comment

Why Aqua Aerobics Is a Great Workout…any time of the year!

If you have access to an indoor pool, aqua aerobics can provide a great workout at any time during the year. There are a lot of reasons to make a water workout a part of the weekly exercise routine. So instead of automatically categorizing this workout as summer only, consider it as a year round option!

 

A low impact workout. For people like runners who have an injury, or just want to cross-train to give the joints a break, aqua aerobics can provide the answer. You can get in the same workout you would on land, but with a lot less strain on your body.

Super cardio. Have you ever tried to push through the water to try a kick boxing move? You begin to appreciate the impact of water resistance in a workout. It takes a lot of effort to work out in water, which brings the heart rate up and gets the blood pumping. For a super cardio workout – try aqua jogging.

It’s so fun, you’ll keep doing it. Many people get tired of the cardio machines at the gym – it can be pretty boring, so sometimes people just don’t keep to it. By contrast, an aqua aerobics class offers a wide range of exercises. The exercises can have similar benefits as the treadmill or the weight room, and the whole experience is so pleasant, it encourages people to keep coming back.

Talk about variety. With aqua aerobics classes, there’s a lot of wonderful alternatives that give a great workout. The advantage there is that with most of your body underwater, it doesn’t feel as awkward and you don’t risk falling. For relaxation, try aqua yoga or tai chi – relaxing exercise routines with the soothing component of water added in.

There’s no need to wait for summer – just try aqua aerobics to see if it works for you. You’ll be pleasantly surprised at how much you enjoy the experience.

Becky Flanigan is a freelance writer for InTheSwim.com. In her spare time, she loves to go hiking and enjoy nature, and she is now taking oil painting classes to capture the images she has seen on her hikes.

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Health & Fitness Blogs to Follow

February 13, 2014 By Leave a Comment

Introducing…Health & Fitness Blogs to Follow

This is the first in our weekly series of Health & Fitness Blogs to follow. So don’t be shy, check them out each week and see if they’re a fit for your motivation, inspiration and healthy living. Connect with fellow athletes and fitness enthusiasts, and you’ll never feel alone again in your journey to health and fitness.

Created in August of 2012, www.gorunjess.com was launched by Jessica Humphrey. “I created by blog initially as a means to document my journey to running my first marathon” explains Jessica. “I planned to run the Rite Aid Cleveland Marathon to honor the one year anniversary of my father’s passing. He died in May of 2012 and I wanted to do something for my own health in order to celebrate his life” she adds.

Since finishing her first marathon in May of 2013, Jessica now regularly shares her ongoing journey to balance healthy living, work and family. Posting twice a week on average, Jessica writes about everything from running, yoga, to strength training and healthy eating. She even posts on the topic of triathlon training!

“My blog is written from the perspective of an active mother of two with a full-time career” shares Jessica. She inspires those who are finding a healthy lifestyle as an adult, parent, and career-minded person, Check out one of her favorites, the heart-felt post that followed her marathon finish in 2012.

To add a little fitness motivation and healthy living inspiration into your week, consider subscribing to Jessica’s automatic updates.

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Natural Metabolism Boosters by Angelena Riggs

February 9, 2014 By Leave a Comment

Whether you are looking to burn fat or gain lean muscle follow these tips to naturally boost your metabolism.  Stay consistent and you will start to see the results in as little as 2 weeks.

Eat enough of the right foods- Focus on eating whole, nutrient dense food.  Make sure you are eating lean protein, plenty of veggies and fruits.  Steer clear of processed foods that offer no nutrients, they are bad for your waistline and metabolism.

Eat your breakfast- Start off your day right and eat a well rounded breakfast: eggs scrambled with your favorite veggies on a piece of sprouted grain toast and some fresh berries.  This sets you up for a successful day.  Also, down one glass of ice cold water before your first bite.

Eat throughout the day- Make sure you have 3 meals and at least two snacks planned for the day.  Eating at regular intervals, every 3-4 hours, keeps your metabolism burning and will ensure that your body doesn’t break down that hard earned muscle for energy.

Lift weights- Lifting weights helps to build lean muscle.  Lean muscle takes more energy to maintain than fat, and for every pound of lean muscle you build your body will rev up your metabolism to maintain that muscle.  Challenge yourself beyond those 3 and 5 pounds and watch your body change!

Add HIIT to your workouts- High Intensity Interval Training (HIIT) is adding short bursts of high intensity moves, like sprints or jump squats to your low intensity steady state workouts, like weight lifting.  This gets your heart rate up and then forces your body to recover many times during your workout.  The benefits continue even after your workout is over, you burn more fat and calories for up to 24 hours.

Stay hydrated- At a minimum you should be drinking half your body weight in ounces.  For example a 150 pound woman should at least drink 75 ounces daily.  Add don’t forget to drink extra during your workouts!

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

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Be Stress-Free by Amanda Miarecki

February 6, 2014 By Leave a Comment

5 Ways to Live a Stress-Free Life by Amanda Miarecki

If your goal is to de-stress, play more, and feel great then these 5 tips will do wonders for your mind, body, and spirit.

 

 

1.     Hang with Happy People
Haven’t you heard? Happiness is contagious! Glass-half-full types of people tend to be nice to everyone around them. Just being around positive people can increase your chances of being happier and more carefree.  So ditch the stressed out, cynical types and surround yourself with friends who have a sunnier disposition.

2.     Speak Your Mind
You absolutely MUST open up. Don’t let your problems, worries, or concerns fester inside of you. Make sure you are communicating your needs to your partner, boss, friends, and family. Understanding your own emotions and reactions to stressful situations and dealing with them head on will make your life so much easier.
3.     Eat For Energy
When your diet is poor, it’s much more likely that you’ll feel lack of energy and interest – which can amplify daily stressors. Eat a good breakfast that contains protein to get you through a tough morning. Scrambled eggs, whole-wheat toast with peanut butter, and fruit is the perfect combination. Keep yourself healthy and happy with small snacks throughout the day. Try tea, dark chocolate, veggies, trail mix, yogurt, or string cheese.

4.     Move Daily
Fitness isn’t just about your body, it’s about your mind and spirit as well! Exercise releases endorphins, which gives you a natural high. This natural high helps to relieve any stress you’re feeling and allows your body to relax. Next time you’re feeling stressed, go for a walk instead of grabbing the wine.

5.     Get Some Rest
Have you ever noticed that you are crabby on the days you are overtired? Quality sleep is one of the more underrated ways to deal with stress. Create a nightly routine and a set bedtime and stick with it. Your body will appreciate the schedule and be better prepared for the day.

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog, and follow her on Twitter.

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The Truth Behind the 6-Pack by Gen Levrant

February 5, 2014 By Leave a Comment

Getting a six-pack: the truth behind visible abs

The rarity of ‘washboard’ abs renders them highly desirable, for both sexes. This desire is therefore easily exploited; evident from the thousands of miracle gadgets, supplements or shakes available; all claiming to give you a six pack.

The two most commonly overlooked and important facts I wish I’d been aware of, as an overweight and unhappy teenager longing for a six-pack, are:

1. Your overall body fat percentage must be lowered

This depends firstly on genetics and the amount of fat cells distributed over the abdominal area.

So how can body fat be reduced safely and permanently to reveal the abdominal muscles underneath?

Start by looking at the amount of sugar and processed food in your diet. They are the enemy, NOT fat. Anything your body cannot use for fuel will get stored. And no matter how hard you exercise, you cannot out-train a poor diet.

2. You cannot spot-reduce fat off specific areas of your body

Your abs are your core muscles, existing to stabilize and protect your trunk and lower back. They work from a variety of angles. So does that mean we need to perform sit-ups from a variety of angles in order to strengthen them and kill the fat on top? Far from it!

Sit ups are probably the most commonly misunderstood exercise I’ve come across in my career as a trainer. If you’ve spent a lot of your time devoted to doing as many as you can in order to flatten your stomach, please consider the following before you continue.

Our muscles have been designed to adapt to the stresses we place on them, in order to become stronger. Do bicep curls shrink our biceps? Do press ups shrink our chests? So…why would sit-ups shrink our stomachs?!

Compound exercises like squats and press ups encourage the abdominals to stabilize the pelvis and lower back; working them how they were designed to be. They function while we are standing; so to strengthen your core, get off the floor!

Our genetics may not be changeable but our lifestyles certainly are!

Gen Levrant is an Advanced Personal Trainer and weight-loss specialist. She runs a private functional training studio in Southampton UK helping people get safe and permanent results. For more info, email gen@fasterpt.com. Follow her on Twitter @PTGen or via Facebook.

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Spiced Hot Chocolate by Amanda Miarecki

February 2, 2014 By Leave a Comment

Spiced Hot Chocolate

What’s more comforting during chilly winter months than a big, warm cup of spiced hot chocolate? There are many health benefits of cacao, aside from simply tasting delicious!

Raw cacao contains over 300 identifiable chemical compounds, making it one complex and nutritious food:

Anandamide: a neurotransmitter known as “the bliss chemical”
Arginine: nature’s aphrodisiac
Magnesium: for healthy heart function
Serotonin: anti-stress neurotransmitter
Tryptophan: anti-depressant amino acid
Phenylethylamine: controls the ability to focus attention and stay alert
Polyphenols: antioxidants

Chili Powder is a blend of spices including chili peppers, cumin, oregano, paprika, salt, and garlic powder. The health benefits of chili powder are derived mostly from the capsaicin in the red pepper:

Pain Reduction
Fights Inflammation
Antioxidant
Boosts the Immune System
Increased Metabolism

Recipe for Spiced Hot Chocolate
Ingredients:
1 cup unsweetened vanilla almond milk, coconut milk, or favorite non-dairy milk option (I prefer coconut)
3 tbsp raw cocoa powder
1/2 tsp nutmeg
1/2 tsp chili powder
1 cinnamon stick

Directions:
Combine milk, cocoa, nutmeg, and chili powder in a blender
Blend until combined
Heat on stove (or heat in a mug in the microwave if you can’t wait)
Serve with a cinnamon stick.
Enjoy!

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog. Visit her on Facebook and Twitter.

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Medical Clearance to Exercise: Necessary? By Sarah Johnson

January 7, 2014 By Leave a Comment

If you’ve recently joined a gym or enlisted the guidance of a Fitness Professional, you may be asked to provide a Medical Clearance to Exercise.

Medical Clearance to Exercise: Necessary or Waste of Time?
 

Is medical clearance to exercise really important?
Yes. Safety is top priority. We want you to get in a great workout, and we want to be sure you’re doing it in a safe manner.

How to obtain medical clearance to exercise? Getting medical approval prior to starting an exercise program shouldn’t be difficult.  Your Fitness Professional should hand you a form for your physician to review and sign. Call your doctors office and simply request that your physician review and email/fax/mail in your facility’s clearance form. Once it’s received and discussed with your Fitness Professional, you can usually begin your workout immediately.

What if you don’t have a regular doctor to review the form? Ask your friends for the name of their doctor. Having a doctor who is familiar with your health history is of benefit to everyone. Make an appointment and proceed from there.

WHY is medical clearance important? Exercise should be enjoyable and effective. There are many medical issues that may affect the type, duration or intensity of exercise you should be performing: high blood pressure, heart rate limitations, bone or joint injuries and others. You may not even be aware of your medical conditions until consulting with your doctor. It is very important that your fitness instructor or gym facility knows that you may have some restrictions before beginning an exercise program because:
A) we don’t want you to get hurt or further injured.
B) you may not be able to reach your goals as quickly or effectively without some modifications due to your considerations.

Once medical clearance has been accepted, you’ll be on your journey to better health!

Follow Sarah on Twitter @SarahJChicago

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Choosing Health Resolutions that Stick! By Andrea D’Ambrosio, RD

January 2, 2014 By Leave a Comment

How to Choose Health Resolutions You WILL Keep:

What is the point of making a resolution for living better, healthier lives if it is not maintainable? Here are my 4 best tips for weight loss and great health. All my tips are achievable and sustainable!

1. Focus on “life-long change” – Ditch all those fad diets, the hunger strikes, the elimination diets and take charge of your health with real foods that taste good! Remember that any valiant effort to lose weight that involves deprivation and/or extreme exercise is unsustainable; you will eventually default to your old habits. Strategies that are enjoyable are sustainable!

2. Fill up with Fibre: Fibre fills us up on few calories; it slows digestion, lowers cholesterol and stabilizes blood sugars. Choose whole grains (ie. oatmeal, quinoa, brown rice, barley) and b-fast cereals with more than five grams of fibre per serving. Add 1.5 Tbsp of chia seeds to cereal and yogurt to boost fibre at a meal or snack.

3. Take the stairs: Taking the stairs burns twice the number of calories as walking. Stair climbers also have greater leg strength and better aerobic capacity. Climbing just two flights of stairs daily could equate to a 6 pound weight loss per year. Similarly, if you did six flights a day, this could be a 18 pound weight loss over one year.

4. Learn to cook! We have become increasingly dependent upon processed, convenience and restaurant meals. Similarly, our taste buds have become accustomed to crave these types of high fat, salt laden and high sugar foods. Cook your own food more often to improve your dietary quality and decrease your reliance on processed foods. Your waistline will
thank you for it!

Andrea D’Ambrosio is a Registered Dietitian and owner of Dietetic Directions, a dietary counseling and education company in Waterloo, ON. (www.dieteticdirections.com). Follow her on twitter @DambrosioRD or like her page on Facebook https://www.facebook.com/andredambrosiord

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

December 26, 2013 By Leave a Comment

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

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

 

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

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

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

Phone in case of emergency

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

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

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

60 to 74 F (15.5 to 23.3 C)

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

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

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

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

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

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

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

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

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

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

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

Phone in case of emergency

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

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

Vaseline on other chafing areas

Waterproof shell if temperatures allow it

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

Vaseline on toes and heels

Snow
Winter gear (see above)

Reflective safety clothing

Shoes with modified spikes or non-slip treads attached

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

Vaseline on face

Lip balm

Wind
Windbreaker if appropriate

Sunglasses

Vaseline on face

Lip balm

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

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

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

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There’s ALWAYS Time for Exercise! By Tera Busker

December 20, 2013 By Leave a Comment

Time Saving Workout Tricks

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

Time your Rest Periods

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

Interval Training

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

Strength Training and Cardio in One

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

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

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