October 6, 2025

Healthy Weight Loss Tips by Angelena Riggs

December 16, 2013 By Leave a Comment

One of the questions I get most frequently is…

“Why am I not losing weight?  I am doing everything right!”  There are many factors that go into the process of losing weight, in addition to exercising regularly. There are some things that you may be or not be doing that is affecting your weight loss progress. Remember that every person is different and will react to nutrition and exercise differently.

Here are the top reasons that you may not be losing weight:
1) Sleep.  Sleep is so important and you should aim to get at least 7 hours each night.  Try to wind down about an hour before your head hits the pillow, turn off all your electronic devices and do some reading or light yoga.

2) Stress.  When you are constantly stressed out your body produces the hormone cortisol which leads to belly fat gains, not exactly what you what.  Take some time each day to relax and recharge.  Try to free up your schedule and ask for help from family and friends.

3) You’re not eating enough or you’re eating too much.  It is important to know how many calories you should be consuming when you are trying to lose weight. Consult a nutrition Professional to help determine how many calories you need to reach your goals.

4) You’re eating too many processed “foods.” All calories are not created equal.  Ditch the processed foods for whole, real nutrient dense foods.  Make it a habit to eat these kinds of foods and you will love the way you look and feel!

All good things take time and hard work.  Remember that your weight loss is a journey and you are learning how to live healthy for the rest of your life.  Stay positive and you will get there!

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living  (www.OnFireFitnesspt.com), a 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 her blog, and via Facebook (www.facebook.com/Angelenasonfirefitness) and Twitter (www.twitter.com/OnFireFitnesspt)

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Heading into your off-season? 5 tips for marathon recovery by Jason Saltmarsh

December 13, 2013 By Leave a Comment

5 Tips for Marathon Recovery

Congratulations! You did it. Celebrate and pat yourself on the back for completing the marathon. 99.5% of the American population will never know what that feels like. The marathon is a grueling 26.2 mile event. Your body will be weaker and your muscles will be damaged after pushing yourself hard over such a great distance. Marathon recovery requires patience and attention. But, if you do it right, you’ll be tearing it up again in no time!

1. Rest
Do what Jackson Browne says and “take it easy.” You already showed the world what you can do. It’s OK to dial things back and put your feet up for a little while. The first two days after the race you should not even think about putting your running shoes on. Maybe a little walk around the block or through the neighborhood to get the blood flowing, but nothing more. Try to get in bed early and let your body recover and rebuild.

2. Nutrition
You probably burned in excess of 3500 calories on race day and lost a few pounds between the start and the finish. Your body consumed all of your available fuel and then tapped into your reserves. Now is the time to restock the shelves with nutritious meals and plenty of water. You will feel better and have more energy if you keep the tank full with healthy snacks throughout the day. You may want to consider an immunity booster or extra vitamin C to keep your body protected during this time.

3. TLC
Icing sore muscles and joints, elevating your feet, and massaging your muscles will all help speed recovery and make you feel less like a stiff legged zombie. Be careful not to do any kind of deep massage for at least several days after your marathon. Your muscles are still very tender and vulnerable. Even if you feel better, you are still a mess at the microscopic level.

4. Walking
Walking can be very therapeutic. It allows you to get outside and feel like your back in the routine again- albeit much slower. Cross-training activities like cycling and swimming are also a good forms of exercise to help keep your cardio levels high while reducing the stress on your overused muscles and joints. Whatever you choose, keep it easy and stay in the green zone for effort.

5. Backwards Taper
As you make your way back to regular training, think of it as a reverse taper. You are going to slowly build your mileage up in a way that will keep you healthy, reduce injury, and give you a solid foundation to build upon for the future.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he completed 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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Exercise Bands for Fitness by Tera Busker

December 11, 2013 By Leave a Comment

You don’t need a gym full of weights and machines to get a great full body workout. Using resistance bands can challenge your muscles in a whole new way. And the best thing about resistance bands is that you can do a workout with them anywhere.

Here are 3 exercises that will are guaranteed to give you results. The following is for those with a solid fitness base. (Consult your physician before beginning an exercise program. Perform exercises at your own risk.)

Squat Press
Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing forward and elbows bent. Squat like you are about to sit on a chair, keeping knees behind your toes. Stand back up to the starting position and then press your arms directly over your head. Return hands back to shoulder height and repeat sequence. Repeat for 10-15 reps.

Reverse Lunge with Bicep Curl
Place the center of the band under the arch of your right foot and hold both handles with the palms facing forward. Lunge backwards with your left foot and perform a bicep curl. Return to start position and repeat for 10-15 reps.  Switch legs and repeat.

Crunch with Lat Pulldown
Loop the band around a stable object, like a railing. Lie on your back, gripping the band’s handles with arms extended over head. Raise your legs and bend your knees so your shins are parallel to the floor. Crunch your upper body forward while drawing your arms toward your knees. Keep the elbows locked and straight during this movement and maintain a relaxed and neutral position in the neck – do not bring the chin to the chest. Roll back to starting position. Repeat 20 times.

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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Gift Your Buddies with RunnerBox

December 4, 2013 By Leave a Comment

Gift your Buddies with RunnerBox!

Looking for a gift for that special runner, triathlete or fitness enthusiast on your holiday list? Or maybe you’re looking for a thoughtful way to say ‘Thank You’ to your training buddies? Consider a RunnerBox subscription or GiftBox. Your choice of a RunnerBox, TriBox, or Gluten Free RunnerBox; they really do offer something for every athlete, and now is your opportunity to try them out. For the holidays they’re offering a special rate: save $2 with the code RUNHEALTHY good through 12/11/13. Click here to be directly connected to the RunnerBox of your choice.

So what is RunnerBox? RunnerBox is your personal shopper with the ability to hand-pick the best and top running, triathlon and fitness products just for you. These items will enhance your training, propel your race performance and improve your athletics. “RunnerBox is a subscription box full of great running and fitness products. We search out the newest products along with the tried and true and send them to you in our custom shoe box” explains founder Staci Dietzel. You’ll receive a box delivered right to your front door step with items such as gels, bars, apparel, and training gear, just to name a few.

Check out this YouTube video of how the box arrives!

RunnerBox is also economical! How many times have you spent money on a large supply of a new product, only to have it end up sitting on your garage floor unused? Now is your opportunity to explore new products before you commit to purchase, and try the newest and hottest products before buying a large quantity. “And once you find your new product to love, all of the products are accessible from the RunnerBox website affiliate links” explains Staci. Finding your competitive edge really can’t get much easier!

How does RunnerBox work? Purchase just one box as a gift, sign up for a monthly or bimonthly subscription, or choose the option to purchase 6 months for a training season without the hassle of remembering to cancel. Their single GiftBox option also makes a fun congratulatory gift for a completed 5K or marathon. Their gift box includes a handwritten note customers can compose upon purchase on the RunnerBox website.

They also offer a customer-service focused option of a Gift Card. Simply present the Gift Card to your loved ones and allow them to choose which option they prefer!

Research tells us that logging our workouts improves consistency, so why not jump start your new year with a brand new tracking journal. Offered for a limited time only, RunnerBox is pairing up with Fitbook. Included in your box of products will be a one of a kind journal to track your progress, workouts and motivation. Check out this creative holiday gift option.

RunnerBox welcomes phone calls via 517-290-2785. Be sure to follow them on Facebook and Twitter as well.

So if you’re looking for a creative, useful and thoughtful gift for your training buddies this season, consider joining the RunnerBox revolution, and while you’re at it, order one for yourself!

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Fast Fitness: Get Results from your Exercise by Gen Levrant

December 1, 2013 By Leave a Comment

No time this holiday season? Here’s what you can do for exercise in TEN MINUTES!

Check out this YouTube Video for a demonstration of the workout. (Always consult a physician before beginning a workout. Perform exercises at your own risk.)

Even though, for most of us the Holiday Season means a well-deserved couple weeks break, exercising may STILL end up taking a back seat.

What with that extra free time soon getting filled with seeing relatives, organising trips, entertaining little ones, watching TV, buying and cooking large quantities of food (not to mention eating it and drinking more than usual) before we know it, we’re back to work starting the New Year with some newly acquired holiday flab.

Thousands of gyms and health clubs DEPEND on this behaviour so come January, we jump on the New Year resolution “get fit lose weight” bandwagon cliché, more often than not broken in a matter of weeks.

So how can we avoid being a New Year cliché for another year running? Luckily the solution is pretty simple: look at your calendar and PLAN your time.

The “most wonderful time of the year” can, unfortunately for many also be the most stressful. Planning reduces the chance of getting “caught out.” Yes, sometimes unexpected things happen, which means we need to be flexible with changes, but knowing roughly what to expect each day affords a luxury that can reduce a great deal of stress.

The other most effective stress-buster? Yep, short bursts of intense exercise. Not only will this make you feel amazing, but it’ll allow the fog in your head to clear, giving you greater ability to stay centred if things end up being more stressful than you were expecting.

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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Thank You Training Partners!

November 27, 2013 By Leave a Comment

Training partners hold you accountable. Training partners are there for you when your energy and motivation is lacking. Training partners help energize you to dream big and reach for your next fitness goal!

THANK YOU to our training partners, our Motivational-Monday Fitness Chat Sponsors for our Fall Twitter Chat Series. Consider making them on of your training partners as well and experience how they can help MOTIVATE YOUR FITNESS!

Join us every Monday at 5pm(Pacific)/8pm(Eastern) for our Motivational-Monday Fitness Chat on Twitter!

Body Glove SURGE. Body Glove SURGE, created by Pacific Health Laboratories, contains protein, coconut water, green tea and honey. Use as an instant energy boost or to fuel your day! Follow them on Twitter @bodyglovesurge.

Handana. Handana is an innovative sweatband worn on your hand. They offer a variety of colors and sizes to fit every athlete and every workout outfit! The high performance soft fabric wraps around like a fingerless glove to make wiping easy-you don’t even know it is there until you need it. Follow them on Twitter @myhandana.

Coeur Sports. Coeur Sports boasts women’s endurance apparel that brings fashion to your fitness. After all, who doesn’t want a little style with their speed? Follow them on Twitter @coeursports. Check them out to see their stylish clothing that withstands long-distance, high-mileage training and racing.

Drink Chia. Drink Chia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Drink Chia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia.

Knuckle Lights. Be safe this winter and be visible while outdoors exercising! Knuckle Lights is the first and only light designed to be worn on your hands. Check out their Twitter feed @KnuckleLights.

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Race Day Success for Runners By Nicole Bryan

November 24, 2013 By Leave a Comment

RUNHEALTHY code is good through 12/11/13 to save $2 on RunnerBox, TriBox or Gluten Free Box. Order yours HERE! This article is sponsored by RunnerBox: RunnerBox is your opportunity to sample new products and gear without investing in a large supply. Runnerbox combines convenience and cool- they offer a subscription box full of great running, triathlon and fitness products! Delivered right to your door, you’ll explore and learn about new products to make your fitness better. They make it easy and cost-efficient to find new products to love! Treat yourself with a subscription, or gift a friend with a one time GiftBox. www.therunnerbox.com

 

Keys to Race Day Success for Runners By Nicole Bryan

Nothing new on race day. If you haven’t trained with it, don’t use it on race day. And yes, this also applies to the race event shirt. Nothing new refers to foods, hydration schedule, clothing and technique. That’s what your training is for, to practice your race day ideas. By the time race day rolls around, you should have a solid tried and true clothing choice, pre, during and post-calorie choice, hydration specifics (how, what and when details.) Take notes during your training to keep track of what works for you and what doesn’t. No guess-work on race day.

Don’t go out too fast. The adrenaline at the start of a race is powerful. When the gun goes off it seems all athletes bolt out of the corrals leaving their timing goals along the way side, then feeling drained a few miles in. However, sticking to your trained race pace is what will serve you best. So while letting other runners pass you left and right is a challenge for the ego, doing so means you’ll have energy at the end of the race to finish strongly and maybe even ahead of pace. Shooting for a negative-split is always an effective motivation tool to stick to pace in the early miles.

Don’t miss hydration. Water stations are often packed with runners darting here and dashing there. Sometimes we feel great and are spot on our pace, leaving us with the false sense that “missing this one hydration stop won’t make a difference.” But in reality, it will! Racing is a cumulative event, which means early and often hydration is key in longer events. So, stick to your hydration schedule even if it means a slight delay or jockey of position to make it happen. Memorize water station locations along the course and plan ahead by changing your position about 100 yards before to easily allow access to support offered.

Immediate attention. Things happen during a race, especially long distance runs. An athlete never knows what the day will bring, so becoming an artist at being resourceful immediately is essential. For example, if you’re shoe doesn’t feel right, don’t run the next 3 miles trying to work through it. Stop immediately and fix it. Otherwise you’re risking compounding the situation which will lead to further discomfort and interrupting your race, and maybe even injury.

Conserve your energy. Bottom line is, technique counts. Being mindful of form during the race is just as important as during your training miles. Paying attention to how your body is working will insure your muscles are working at full-energy. When you begin to fatigue, do your posture check and your body scan. Reset your posture, adjust your form, go back to basics and then power on efficiently.

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Range of Motion Essentials by Carol Johnson

November 20, 2013 By Leave a Comment

Exercise can be broken down into many categories. For example, muscle strength, cardiovascular endurance, and flexibility.  A category that is not discussed very often is that of range of motion. The muscles around our bones are able to move from each joint in many directions. This is termed “range of motion.” Range of motion exercises help maintain normal movement making our daily activities easier to complete. While we all may have a difference in range of motion, the ultimate goal for all of us is to keep what we have. Each joint should be moved through it’s range of motion daily to prevent stiffness, deformity and loss of function. While these exercises are useful for everyone, those with arthritis will especially benefit. Those with arthritis should pay attention to the “two hour pain rule.” Defined by the Arthritis Foundation as, if exercise-induced joint pain lasts longer than two hours then too much was done.  One should adjust the intensity and duration of exercise in the next session.
 

Move each joint through it’s range of motion 5-8 times. Move slowly in a controlled manner and never force the movement.  Remember to stand/sit up tall, keep your abdominals held in tight and breathe normally. Never move into pain unless under a professionals guidance. Please consult your physician before beginning an exercise program and perform exercises at your own risk.

 

Seated-
1.  Make a loose fist and then straighten your fingers.
2.  Move your thumb to the base of your pinky and then straighten your thumb.
3.  Circle your wrist one direction then the other.
4.  Bend and straighten your elbow.
5.  Pull your shoulders up towards your ears then lower your shoulders.
6.  Lift and lower your toes, then lift and lower your heels.
7.  Bend and straighten your leg. (move one leg at a time)
 

Standing-
1.  Keep your leg straight and touch your toes to the front, side and back.
2.  Lift and lower your knee.

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7 Steps to Race Ready by Nicole Bryan

November 14, 2013 By Leave a Comment

This article is sponsored by RunnerBox.

ATTENTION ATHLETES: Want to sample the latest and greatest products just like the pro’s? RUNHEALTHY code is good through 12/11/13 to save $2 on RunnerBox, TriBox or Gluten Free Box. Order yours HERE! Runnerbox is a subscription box full of great running, triathlon and fitness products! Delivered right to your door, you’ll explore and learn about new products to make your fitness better. RunnerBox is a great way to sample new gear before investing in larger quantities. They make it easy and convenient to find new products to love! Treat yourself with a subscription, or gift a friend with a one time GiftBox. www.therunnerbox.com

 

7 Steps to Race Day Ready by Nicole Bryan

 

Whether you’re racing a 5K or an ultra-marathon, or any distance in between, the preparation required is similar. You’ve logged many miles, spent many hours insuring you have the appropriate gear and you’re now ready to toe the line. Every race veteran will tell you there are a few essentials to being race ready. Here’s the inside-track:

Skip the last minute miles. While last minute cramming may have helped you pass a college exam, it won’t help your racing. Your job is to arrive at the starting line 100% refreshed and ready to race. In fact, those last minute miles may do more harm than good. Running fitness is cumulative. One run missed or added will not make or break your running performance. Leave your miles to training, not to the week before the race.

Confirm your race start time. It sounds silly, but race schedules change! Don’t risk a morning panic attack by foregoing this easy step. Upon your race check in, simply confirm the start time. In fact, take a picture of the posted schedule and wave starts with your phone so you may easily refer to it when planning your arrival time.

Stick with food you know. Go online beforehand and do a menu search of the available eateries in the area. Once you’ve chosen your familiar meal, go one step further and make reservations for your dinner time two weeks before. Doing so, takes the guess work out of where to eat and when to eat. Plan to eat early to allow for proper digestion. The night before a race is not the time to try a new recipe or food choice. What you usually consume the night prior to your long runs is what you should consume the night before your race. The same applies to your breakfast the morning of the race.

Plan for an early evening. Three of the most challenging words for athletes to hear: Take it easy! You may be too nervous to go to sleep early, but you can still rest and relax. Watch a movie, chat with friends. Lounge, guilt-free!

Safety first. Before pinning your bib to your shirt the night before, take two extra minutes and write your emergency contact number on the back, as well as any vital medication/treatment information. Even with a timing chip secured to you, providing this easy accessible information on the back of your bib, may save valuable time during an emergency.

Be aware of the weather forecast. Know the temperature and wind conditions as both of these specifically can alter your run efforts. Do you need to pack warm-up or cool-down clothes? There’s nothing worse than shivering your way through a race or overheating due to lack of planning. Be sure to heed the warning of nothing new on race day as well. This applies to clothing, as well as shoes and technique. If you haven’t worn it, consumed it, or tried it in training, don’t try it on race day!

Allow time for a warm up. Regardless of the distance you’re racing, a proper warm up is an essential part of every athlete’s race day regime. This could mean simply walking from your car to the race start, or walking around the starting line. The goal is to increase heart rate and increase circulation, therefore preparing your body for the work of exercise.

YOU ARE READY.

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Steady Fitness by Nicole Bryan

November 11, 2013 By Leave a Comment

Let’s face it, even with our best intentions some days unexpected barriers and deadlines arise in the way of our exercise. Instead of giving up on your exercise efforts entirely, perform the following Maintenance Moves to keep your fitness steady. Perform 2-3 sets of 10-15 repetitions of each exercise. Consult your physician before beginning exercise and perform moves at your own risk.

 

1.  Standing Squat- (strengthens the lower body) Begin in a standing posture.  Bend your legs as if you’re going to sit down. Sit back and keep your knees over your ankles. Stop when your hips are just above your knees and stand up tall again.

2.  Pushups- (strengthens the upper body) Position yourself on your knees or toes and hands. Pull your belly button up into your spine and keep your body straight. Bend your arms and lower your body to the floor. Stop when your elbows form right angles, and then return to the starting position.

3.  Standing Lunge- (strengthens the lower body) Stand with one foot about 36 inches in front of the other.  Keep your back heel up and bend the back knee toward the floor. Make sure your stance is long enough so when bending your back knee your front knee remains over your front ankle.  Extend your back knee and return to the starting position.

Some days our schedule and life-demands get the best of us, but don’t let that discourage your fitness efforts entirely. Not all exercise has to be structured to count, keep it steady and perform these 3 maintenance exercises. Prior to performing strength exercises complete 10 minutes of cardiovascular exercise such as walking or jogging and you’ll take care of your warm-up and heart/lung conditioning as well.

By Nicole Bryan. ACE, NASM and ACSM Certified Fitness Professional.

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