October 6, 2025

Core Combo by Sarah Johnson

November 4, 2013 By Leave a Comment

Combining moves at the gym is a great way to target specific muscles groups, as well as saving time by sticking close to one piece of equipment. Try the following quick core-strengthening combination during your next workout. (Perform exercises at your own risk and always consult your physician before beginning exercise.)

Utilizing the Cable Machine:

 

Plié Squat & Row: Move bar down to the bottom of the pulley.  Stand with feet wider than shoulders, toes turned out.  With an overhand grip, pick up the bar and bring to waist height.  Squat towards the floor, keeping your back straight and chest forward. As you stand up, push with your heels and squeeze your gluts and inner thighs.  Pull the bar to your chest.

Pull Over Leg Chase:  Place the bar about two feet from the floor on the cable machine.  Lay on your back, with your head at the end closest to the machine.  Bring your feet off of the floor, knees bent.  Grasp the bar over your head, and as your legs straighten and extend away, “chase” them with the bar, keeping your arms straight. Slowly return to the starting position and repeat.
 

Follow Sarah on Twitter @SarahJChicago

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Does Running Build Life Skills? By Jason Saltmarsh

October 18, 2013 By Leave a Comment

Being a runner is not always just about logging miles and monitoring our pace. Being a runner builds life skills that translate into our work world, family world and social world. Here are just a few reasons why being a runner builds character and other life-skills:

 

Stress Relief – This one seems obvious. What better way to let go of the stress you absorb throughout the day than a run?

Common Ground – Our family talks about running, shoes, racing schedules, diet, PRs, and other running topics. We all contribute to the conversation and we all are invested in the subject. How many other sports allow for the entire family to participate in the same event and be on the same team?

Shared Challenges – Who doesn’t appreciate the agony of side stitches, blisters, and running hills? When things don’t go so well we seem to know the right words to say, because we’ve been there too.

Shared Joy – Age group awards, personal bests, great runs, new trails, and successful races are shared accomplishments to be enjoyed and celebrated by all.

Environmental Awareness – We take care of the world we occupy. To run on the roads makes one appreciate safe drivers and responsible pet owners. It makes you think about your role in keeping the environment safe and clean for yourself and others.

Healthy Living – When you’re healthy, you’re usually happy. Running helps keep all of us healthier so that we can avoid the pitfalls of poor health.

Goal Setting – Long term goal setting contributes to a focused and positive attitude. Runners have to see the bigger picture and appreciate that hard work produces results.

Discipline – Perseverance takes lots of personal discipline. This carries over into other aspects of life including school and work.

Humility – There is always somebody running faster or further than you. Runners know this and remain some of the most unpretentious people I know.

Self Confidence – When you train hard and you feel good about yourself it shows. Hold your head high and run with your back straight and your eyes forward.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he will race 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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Beginners Guide to Weight Training by Tera Busker

October 2, 2013 By Leave a Comment

Recently decide to start strength or weight-lifting program, but don’t know where to start? Do you walk in to the gym and you’re not sure what machines do what? Everyone has been in this position at least once before; we were all once new at the gym, and you didn’t know where to go or what to lift or how to use the machines. Well, have no fear – your beginners guide to lifting is here! (As always, consult your physician before beginning every exercise program. The following exercises are for those without injury.) A basic understand of neutral posture and stabilization mechanics should be mastered before beginning a weight training program. If you’re unsure, ask a Fitness Professional for guidance.

First off – you have to get your body warmed up before you start working your muscles. Doing a short, low to moderate intensity warm up on any cardio machine for 5-10 will increase the blood flow and warm up the muscles preparing them for the workout.Now that you are warmed up and ready to go, it’s time to do work.

Leg Press - Sit on the machine, feet shoulder width apart and heels flat on the platform. Release the safety handle(s) and lower the knees towards the chest, keeping your low back and hips flat on the pad. Once your legs are at a 90 degree angle, return to the starting position. Repeat for 12-15 reps, 2-3 sets.

Assisted Pull up Machine - This machine will allow you to do a perfect pullup by helping you pull up your own body weight. Grasp the handles slightly wider that shoulder width, pull yourself up to the bar and slowly lower yourself down until your arms are straight. Repeat for 12-15 reps, 2-3 sets.

Chest Press Machine - This machine is a great way to help beginners perfect the chest press/bench press movement. Set the machine so the handles are right at chest level. Push the weight out, keeping your back on the pad, and as you bring the handles back towards your body, stop before your hands are in line with the chest. Repeat for 12-15 reps, 2-3 sets.

Dumbbell Curl and Press - This exercise is great for the biceps and shoulders. Hold a pair of dumbbells at arm’s length and sit on a bench. Without moving your upper arms, curl the dumbbells up to your shoulders. Rotate your palms so they face away from your body, and press the weights above your head. Return to the starting position and repeat. Repeat for 12-15 reps, 2-3 sets.

Tricep Pressdown - This exercise strengthen the back of your arms and posture muscles. Attach a straight bar to the high pulley of a cable station. Bend your arms and grab the bar with each hand, your palms facing the floor. Keep your elbows locked to your sides and bend your elbows so your arms are in a 90 degree angle. This is your starting point. Keep abs tight and without moving your upper arms or leaning forward or back, push the bar down until the arms are fully extended. Slowly return to the starting position. Repeat for 12-15 reps, 2-3 sets.

Plank – The best exercise for the core! To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or raise your hips up. Hold for 15-60 seconds, 2-3 sets.

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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Thank You: September Trend Setters

September 30, 2013 By Leave a Comment

Cutting-edge, relevant, innovative and current: all words to describe our September Chat Sponsors. Health Your Way Online offers them each a THANK YOU for Sponsoring our Motivational-Monday Live Fitness Chat on Twitter.

Here are your September Trend-Setters.

Check them out to learn how they can help make your health and fitness, BETTER.

Shaping Her Esteem. Shaping Her Esteem (SHE) promotes the participation of girls in physical activity to increase their health and wellbeing. They share nutrition tips, motivational videos and facilitate boot camps for young girls. They offer fun community events, like this SHEmob- check it out here: SHEmob. Shaping Her Esteem is looking for girls between 8-16 who would love to write about her experiences in sport/dance, and to share positive experiences in physical activity! Follow them on Twitter for more info.

Sockwa. Sockwa is excited to present their newest model, the X8. Now boasting an odor-free, breathable, recyclable mesh fabric that has a moisture wicking inside to keep you cool. They’ve also perfected the Playa Lo and Playa Hi models.  Developed for the beach soccer and beach volleyball players of the world, these minimal beach socks provide comfort and protection. They are expanding their products into retail centers everywhere, so please reach out to stores@sockwa.com and tell them the name and city of the store where you’d like to see Sockwa! Follow them on Twitter for updates and product information.

RecoFit. Discover the RecoFit Compression Gear difference for yourself!  Their technical-fit and uniquely designed gear helps you get more oxygen to your muscles, reduce swelling and delay fatigue. RecoFit is the only compression gear that cuts their fabric in a cross-grain process; this means effective compression and no-slip positioning! Their breathable material disperses body heat and moisture, and has a negative ion charge to help oxygenate blood. As an American-made durable product, RecoFit’s specific manufacturing method allows users the exact amount of compression, exactly where they need it most. They offer 4 cost-effective products targeting legs, as well as arms. Founded by an athlete, tested on athletes, but made for everyone! Contact your compression experts directly at Recofit@gmail.com or via phone 303/415-0580. Check them out on Twitter!

Jessica Matthews. Health Your Way Online welcomed back our chat co-host Jessica Matthews. Jessica is a fitness expert, @acefitness health coach, fitness blogger, yoga educator and college professor, just to name a few. View her latest YouTube video for expert tips how to get in your workout without equipment, without a gym. Check out her blog for motivation and inspiration.And be sure to follow her on Twitter.

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Break-Time: At-Your-Desk Stretching

September 22, 2013 By Leave a Comment

Unfortunately sore, tired, painful muscles and joints are a regular and ongoing challenge for those who work in front of a computer. However, there is help! Welcome to the world of ergonomics. Ergonomics involve fitting a worker to his/her work space. An ergonomic evaluation will review posture, reach and focal points, including such angles as seat height, monitor position and keyboard placement just to name a few. A proper fit prevents many of the overuse conditions we may experience, such as cumulative trauma disorders, repetitive stress injuries and repetitive motion injuries. We know of these conditions as tendonitis, sprains, strains, carpel tunnel syndrome, neck/back pain, and bursitis.

One beneficial action to take right now is to take mini-breaks during your work day, school day or study day. Here are several stretches with which to begin: (As always, consult your doctor before beginning any exercises.)

Reach up and over stretch. Reach both arms straight up overhead. Lean to your right, then your left.

Wrist circles. Circle your wrists 5 times one direction, then 5 times the opposite direction.

Extend fingers stretch. Make a fist, then extend and straighten your fingers.

Hands behind body with chin to chest stretch. Lace your fingers behind your body. Keeping your torso upright, extend your arms, and press your hands down toward the floor. At the same time lower your chin toward your chest.

Arms out to sides stretch. Extend both arms straight out the sides of your body. Keeping your arms parallel to the floor and your palms facing forward, pinch your shoulder blades together and pull your arms back.

Hands behind head stretch. Lace your fingers and place your hands on the back of your neck. Keeping your hands in place and your torso upright, pinch your shoulder blades together and pull your elbows wide.

Palm down and in stretch. Extend your right arm in front of your body with your palm facing the floor. Curl your fingers in while bending your wrist down and in. Repeat with your left arm forward.

Arms overhead with look up stretch. Lace your fingers and reach both arms up overhead until your elbows are straight. Look up to the ceiling.

Investing in a professional ergonomics evaluation, taking breaks and doing a few stretches or range of motion exercises during the day will help reduce common overuse injuries we find in the workplace. You’ll also improve work efficiency as well as comfort during your day.

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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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Circuit Workout by Tera Busker

July 17, 2013 By Leave a Comment


Are you looking for a fast, efficient and equipment free workout that will challenge your entire body? The 30 x 3 Workout is perfect for beginners – it can be done in a gym, in the privacy of your home or at the park while your kids play. Ready for a challenge?

30 seconds WORK, 30 Seconds REST, 30 Minutes (thus the 30 x 3) and you’re done. Complete this circuit 6 times for a great, heart pounding workout. As always, consult your physician before performing the following exercises.

30 Seconds: Squat Jump
30 seconds: Rest

30 Seconds: Mountain Climbers
30 seconds: Rest

30 Seconds: Jumping Switch Lunge
30 seconds: Rest

30 Seconds: Jumping Jacks
30 seconds: Rest

30 Seconds: Burpees
30 seconds: Rest

Repeat for a total of 6 circuits

30/20/10 Workout
Need a little more of a push? Try the 30/20/10 Advanced Circuit

30 seconds Strength, 20 seconds Cardio and 10 Seconds REST = 30 Minutes and you’re done. Complete this circuit 6 times for a great, advanced full body workout.

30 Seconds: Squat
20 Seconds: Squat Jump
10 Seconds: Rest

30 Seconds: Pushup
20 Seconds: Mountain Climbers
10 Seconds: Rest

30 Seconds: Alternating Reverse Lunge
20 Seconds: Jumping Switch Lunge
10 Seconds: Rest

30 Seconds: Bench Dips on a Chair
20 Seconds: Jumping Jacks
10 Seconds: Rest

30 Seconds: Plank with Shoulder Tap
20 Seconds: Burpees
10 Seconds: Rest

Repeat for a total of 6 circuits

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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Boost Workout Recovery and Fitness Performance with RecoFit

July 11, 2013 By Leave a Comment

Want to recover faster and perform better? RecoFit boasts technical-fit compression gear for not only athletes and fitness enthusiasts, but for those who spend long hours on their feet. Their uniquely designed gear helps you get more oxygen to your muscles, reduce swelling and delay fatigue. Whether you participate in 5K’s, marathons, play golf, tennis, participate in cycling or triathlon just to name a few, appropriate compression gear will help improve your performance and your recovery.

Founder Susan Walton, explains “we are based in Boulder, Colorado, home to Olympic and professional athletes from just about every sport you can imagine.” She continues, “we ask them to try our prototypes and provide feedback for improving their design.” Rest assured, RecoFit products are designed for athletes by athletes.

One athlete who has provided valuable feedback is Patty Peoples. Patty is the 2012 USAT Sprint Duathlon National Champion, 2011 ITU AG Sprint Duathlon World Champion and 4-Time USAT #1 Ranked AG Duathlete. When asked which of RecoFit’s products are her favorite she says, “I have two – the ArmCoolers and the thigh high sleeves (Full Leg Compression.) The thigh high sleeves I use before and after events, as well as sleeping and travelling for big events and high intensity training. The ArmCoolers I wear primarily in warm weather to help keep me my body temperature cooler.” Patty adds, “the first time I wore the ArmCoolers were at the 2012 USAT Sprint Duathlon National Championships when the temperature was in the 90’s!  I never felt overly heated, which enabled me to push harder and be crowned the Overall Female Sprint Duathlon National Champion!”

What makes RecoFit’s compression gear different? RecoFit is the only compression gear that cuts their fabric in a cross-grain process; this means effective compression and no-slip positioning! Their breathable material disperses body heat and moisture, and has a negative ion charge to help oxygenate blood. As an American-made durable product, RecoFit’s specific manufacturing method allows users the exact amount of compression, exactly where they need it most. Several teams have entrusted RecoFit as their official compression sponsor, including the Garmin-Sharp Pro Cycling Team, currently competing in the Tour de France, as well as the MarkAllenOnline Elite Triathlon Team.

According to Susan, RecoFit’s best-selling product is the Calf Compression Sleeve. Susan shares, “its unique design – it is cut and sewn, not knit like a sock – and its carbon-based technical fabric bring fantastic qualities to the sleeves. These are beneficial for both performance and post-exercise to improve circulation, delay fatigue and reduce vibration and swelling.”

If you’re looking for a product to improve muscle recovery, consider their Full Leg Compression Sleeve. Susan explains the benefits of this particular product, “using the same fabric and patterning of the calf sleeves, these extend the support the full length of the leg, to the top of the hamstring and quadriceps.”

So, where did the RecoFit idea originate? “Growing up with four brothers, I had to be athletic to survive!” Susan says. As a self-proclaimed weekend-warrior with years of competing in 10k’s, duathlons and cycling “it was my tendency to suffer from shin splints that got me on the road to compression.” Susan continues “I wanted a solution to prevent them, not just heal from them. And RecoFit was born!”

RecoFit has found another raving fan in Olympic distance runner and an XTERRA Champion, Roberto Mandje. “It’s tough to pick a favorite product” Robert, who has used their products for about 3 years, says. “I’d say it’s between the full leg compression sleeves, which I live in when resting at home between runs, and the calf sleeves. I use the calf sleeves for training/racing as well as in between run recovery. So in short, my favorite product would depend on the level of soreness” he adds. “I’ve noticed that I recovery faster and feel fresher, especially the following day when I’ve slept overnight in the full leg sleeves. I’m able to bounce back from long and tiring training days thanks to my varied use of RecoFit.”

Follow RecoFit’s latest News feed to read about exciting opportunities to join the RecoFit mission. Join their Facebook and Twitter communities as well to view latest products and blog posts. Join the RecoFit movement and let YOUR results speak for themselves!

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Meet your new training partner, RockMyRun!

June 27, 2013 By Leave a Comment

Looking for an exercise partner? Thanks to RockMyRun you don’t have to look any further than your computer! Since 2012 RockMyRun has been insuring awesome workouts of all kinds through their creative, eclectic and motivating music mixes.

“RockMyRun is different from other music applications because we provide music that is specifically tailored to help runners and other active people better perform and better enjoy their activities” says Founder and Chief Rocker Adam Riggs-Zeigen. “We’ve done hundreds of hours of research with runners to better understand how music impacts their runs and took that knowledge to DJ’s from around the world who publish mixes to our system that best serve the needs of runners” Adam shares.

RockMyRun’s competitive edge lies in the user’s ability to choose their mixes based on their specific criteria. “We allow runners to filter and sort by criteria that’s relevant to them, like BPM, length, clean vs. explicit lyrics, as well as read comments and votes from other runners, making it easy to find great running music” Adam explains. Although designed initially for runners, RockMyRun has enjoyed additional popularity among athletes and fitness enthusiasts everywhere from motivating gym workouts to exercise classes to a wide variety of sports.

RockMyRun offers two categories of memberships: standard and premium. “You can access a lot of RockMyRun for free! Mixes up to 45 minutes in length can be accessed 100% for free from the app. Access to premium mixes ranges anywhere from $4.99 per month to $35.99 per year” explains Adam.

Adam not only talks the talk, but walks the walk. He shares his story, “I spent 10-plus years as a traveling DJ – playing large nightclubs, corporate events, house parties, wedding etc.  When I started training for my first half-marathon about 6 years ago, I decided to put my DJ skills to work and create a mix rather than a playlist.” He continues on “the results were amazing! I found myself more energized, more motivated and it really helped the training fly by.”

Want to run a 2 hour Half-Marathon? Use RockMyRun’s ‘The 2 Hour Half-Marathon‘ as your training partner and pacer with their music mix specifically designed with a consistent beat to get you to the finish line. Or check out their ‘Disco-Dash‘ Mix for a steady beat of 130 per minute, an ideal pace for a mid-week run of 30 minutes. If you want to find your favorite rock songs all in one 30 minutes mix for your gym workout, check out ‘Rock-it Fuel’ and you’ll be cranking out more solid reps than ever before. ‘Dose of Energy’ is another mix that will keep you going strong for 60 minutes as you’ll become energized by House and Pop tunes. With over 15 genres of music represented, you’ll find a mix for every music-interest and every type of workout.

Fan and RockMyRun user, Katy Widrick, a runner and triathlete, explains “I was so excited to find it, since I’m one of those people who not only can’t run without music, but whose workouts are made better by a great beat.” One of Katy’s favorite aspects of RockMyRun is “I love that some of the mixes are free to download, because it lets people get to know the style and flavor before buying. But in general, I think the best aspect is the quality of the mixes — they include great music, really well-done mixes, consistent beats.” Nic Akins, a fellow RockMyRun enthusiast agrees, saying,“it’s a great way to keep you focused and energetic.” Nic continues, “the descriptions are really good in helping you decide what mix will work best for what you want in a workout. Knowing and understanding the BPM (beats per minute) is very helpful.”

Look for more innovation from this cutting edge business. “We’re even more excited about the prospects of building in additional technology into our application and creating truly amazing experiences for runners, cyclists, weight lifters, fitness instructors and active people everywhere” Adam explains.

Feel free to drop Adam an email via adam@rockmyrun.com. Be sure to join their Facebook and Twitter communities for all updates and new mix info! And check out their blog: http://blog.rockmyrun.com/

Choose RockMyRun as your workout partner; you’ll get motivated, get energy and get better workout results with your high-quality, fun, and consistent exercise sessions. No matter what genre you prefer, you’ll find it. From country to classic to reggae to seasonal music, YOUR ideal music mix awaits!

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Pushups and Pull-ups: Worthwhile Exercises? By Derek Peruo, CSCS.

June 25, 2013 By Leave a Comment

There are so many options when it comes to fitness. You can attend classes, lift weights, use resistance machines or go running, just to name a few. With all these choices, how do you pick the best, most beneficial exercise?

At times like this, it’s a good idea to return to the basics. And nothing is more basic than body weight exercises!

Body weight exercises are some of the most beneficial exercises you can do. Ask a gymnast if you don’t believe me. Gymnasts spend their entire workout pulling, pushing, and lifting their body weight against gravity, and they are some of the most fit athletes around.

Incorporating body weight exercises like pushups and pull-ups into your routine will help you get stronger, faster and leaner in a very short amount of time, regardless of your current fitness level.

Here are my top 3 reasons why pushups and pull-ups are so beneficial:

They’re Portable
Very little equipment is need to do pushups and pull-ups. All you need is the ground and a secure bar. This makes them amazingly portable. You can do them in the park, at your hotel, or anywhere else. Such portability means you never worry about missing a workout because you lack the proper equipment.

They’re Adjustable
With hundreds of variations, pushups and pull-ups can be made super easy or extremely hard depending on your needs. As you become stronger and more fit, you can adjust these exercises accordingly so you never plateau.

They’re Efficient
No one likes spending hours in the gym training each muscle individually. Pushups and pull-ups allow you to condense your workouts by hitting all the muscle groups simultaneously, reducing the time it takes for you to complete your workout.

Proper technique for pushups and pull-ups are very important to prevent injury, and I recommend consulting a certified fitness professional for guidance. But once you learn the techniques, you’ll know it for a lifetime and will feel empowered to exercise no matter where you are.

Derek Peruo, CSCS, is considered “one of the rising stars in the fitness industry,” and specializes in training high-stress clients. Derek writes and consults for magazines like Men’s Health and Men’s Fitness. For more information, check out  www.RenaissanceFitnessInc.com.

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