October 19, 2020

Could this spice ease muscle soreness? By Tera Busker

Turmeric has been getting a lot of attention in the health and fitness industry lately. You may know turmeric as a spicy, golden powder in curry recipes that gives Indian dishes its incredible flavor. But, what you may not know about turmeric is that it can help you recover from your next workout.

What is turmeric?

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh which resembles the ginger root. Curcumin, the main active compound in turmeric which gives it the bright color, is loaded with health benefits. For years, naturopaths have been prescribing turmeric and curcumin to treat a number of ailments such as:
high blood pressure
arthritis
joint pain
prediabetes
ulcers
heartburn
depression

Most recently, a new, double-blind, randomized-controlled study published in the European Journal of Applied Physiology in March 2015 found that curcumin can help reduce pain associated with delayed onset muscle soreness (DOMS) and aid muscle recovery in physically active people. Participants in the study were given curcumin twice daily and asked to perform a heavy eccentric exercise.  They were monitored for 2 days and the researchers not only found that the curcumin helped reduce DOMS, but also improved the participants performance due to the anti-inflammatory properties.

Supplementation

Turmeric or curcumin can be taken in pill form or in the whole form as a spice. If you are choosing to supplement your diet in pill form, either with turmeric or curcumin alone, make sure to seek out a brand that contains the compound piperine, which will aid in absorption. If you would rather consume turmeric “as is”, select an organic, non-irradiated brand that is packed with naturally occurring curcumin.

Please note that turmeric and curcumin supplements are not suitable for pregnant women or individuals with bile duct dysfunction or gallstones. Turmeric also has the ability to slow the clotting of blood so it should not be mixed with blood thinners or taken within 2 weeks of any type of surgery. Consult your doctor before beginning any supplementation regime.

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

Running a marathon? Here are your 5 don’t do’s. By Nicole Bryan

Running a marathon is not an easy undertaking. And therein lies the beauty! You will work harder than you ever expected, feel energized more than you expected and push more than you ever thought possible. The finish is worth all your time and effort! Veteran marathoners agree on a few key don’t-do’s to make your journey to 26.2 a little easier.

Don’t make these common marathon mistakes:

Don’t go out too fast. Adrenaline and excitement will make you want to run all-out right from the start. DON’T! Begin just as you would a long training day.

Don’t miss a hydration-stop. Not feeling thirsty at that exact moment? Take a few sips anyway. A few minutes or miles down the road, you’ll be happy you did.

Don’t try anything new on race day. Every aspect of your race should be tried and confirmed to work in training, including clothing, calories, hydration, and pace.

Don’t expect a smooth ride. There will be physical and emotional ups and downs, many even within one mile. Stay focused and let the moment pass. Trust your training and power on. Visualize your finish, repeat your mantra or power word, sing your favorite song or simply count steps until you’re able to re-focus your mind.

Don’t be afraid to adjust your strategy. Part of being a smart athlete means adjusting along the way if need be. For example, you develop a stomach ache at mile 15, decrease your pace for 2 miles and drink water only until feeling better. Or you start to feel a twinge in your hamstring at mile 18, shorten your stride and change your angle or position on the road until the twinge subsides.

Trust your training. YOU ARE READY.

Start your fitness TODAY! By Tera Busker

Fall has just started and winter is right around the corner, but is it too early to be preparing for your summer wardrobe?

Absolutely not! Shorts and swimsuit weather will be here again before you know it, so here are 4 great exercises to incorporate into your workout this winter to get you in a “shapely” shape for this summer. (Always consult your physician before beginning exercise.)

 

 

Tricep Dips
When you wave goodbye, does the underneath of your arm continue to wave even after you stop? To tone up your arms, give tricep dips a try.

Starting Position

Sit on the edge of a chair and wrap your hands over the front edge. Walk feet out slightly so your hips are out past the edge of the chair.

Action
Lower hips toward the floor until your elbows are bent to 90 degrees. Press up until your elbows are straight, but not locked. Work up to doing 15 reps and 3 sets of this exercise.

 

Clock Lunges
Clock lunges are guaranteed to tighten up your booty, slim the hips and give you well defined legs.

Starting Position

Imagine you are standing in the center of a clock. Straight in front of you is 12:00, to your right is 3:00, behind you is 6:00 and to your left is 9:00.

Action
Lunge with your right leg to each of the 12:00, 3:00 and 6:00 positions. Lunge with your left leg to each of the 6:00, 9:00 and 12:00 positions. Each time you lunge, make sure to return to the starting position before lunging to the next position.

Once you have completed each position, you have done 1 cycle. Work up to doing 5 cycles and 3 sets of this exercise.

 

Plank Up Downs

Plank Up Downs will tighten the entire core, strengthen the chest and give you definition in your shoulders.

Starting Position

Get into a pushup position (on knees or up on toes) with your elbows directly underneath your shoulders.

Action
Slowly drop down into a low plank position (on elbows) one side at a time and pushup yourself back up into the high plank. That is one rep. Work up to doing 10 reps and 3 sets.

 

HIIT
The best and most efficient way burn fat and torch calories  is through HIIT – High Intensity Interval Training. It’s a short workout that alternates between short blasts of high intensity work with bouts of lower intensity “recovery” periods in less than 30 minutes.

Action

Warm up for 5 minutes. For the next 10 to 20 minutes alternate between 30 seconds of very intense exercise (like running) and 90 seconds of lower intensity exercise (walking or complete rest).  Follow that up with a 5 minute cool down.

HIIT training is very difficult and should not be done more that 2-3 times a week and never 2 days in a row.

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

PUSH! Find workout motivation with #HealthyWayMag Fitness Chat

PUSH! When was the last time you really pushed through your workout? Fitness takes effort, dedication and consistency. It is also these 3 factors that lead to results! Find others who share your journey, your challenges and your success at #HealthyWayMag Fitness Chat.

Join #HealthyWayMag Fitness Chat this Monday 5pm(Pacific)/8pm(Eastern) on Twitter and pick up healthy eating tips, nutritious snacking ideas and on-the-go best food choices!

 

Here’s how to join:

Log onto your Twitter account and follow @HealthyWayMag to see the chat questions. 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″, designating your answer to Question 2 as “A2″ and so on. Interact with others, chat, exchange ideas, training tips and have fun!

 

 

Monday October 5, 2015 #HealthyWayMag Fitness Chat is Sponsored by StrideBox.com:

StrideBox.com delivers fuel, nutrition and monthly motivation in a box right to your front door. As a monthly subscription service, their mission is simple, “perform better, be healthier, and have more fun.” The box also makes a great gift for the runner in your life. It’s suitable for all ages and is packed with products to sample designed specifically to boost your training and your fitness. Products vary from month to month. Inside the box you’ll discover bars, gels, food, apparel, and gadgets just to name a few. Rest assured, knowing you’re sampling the best of the best products on the market. Order your box TODAY! Follow them on Twitter @StrideBox.

How’s your Mental Fitness? By Jennifer Austin

Fitness is not only about the body, but the mind as well. Try a few of these mental fitness moves to boost inspiration and motivation.

Race! That’s right, compete! For some reason, as adults we sometimes think we can’t or shouldn’t be competitive or admit wanting to win. However, striving to be the best or wanting to place in your age group, paying attention to time splits and wanting to pass others on the course is perfectly acceptable in athletic competition. Go ahead; keep time on a stop watch, push hard, announce wanting to finish first or set a personal record!  Bringing some friendly competition into your exercise routine will peak interest and involvement as you’ll be less likely to miss a workout when your ego is on the line.

Hone leadership skills. Why not send an evite to your friends, family or co-workers inviting them to a specific location each week for an outing such as a beach walk or neighborhood bike ride. If you’re the leader, organizer or point person for the group, you’ll be guaranteed to show up! With a meager 15-20 minute time investment each week, you could send fun fitness email tips to club members every so often, send links to healthy recipes, offering fun home-made prizes for the most improved or most consistent participant each season or year will also maintain interest. Have some fun, keep it light hearted and on task. Host a wrap up pot luck at the park once a quarter or once a year, invite spouses and others to expand the group. The momentum that builds toward wellness will keep the group (and you) on track, as well as setting new fitness goals.

Take in a change of scenery. For example, pack your bike and heading to a neighboring town or city for your regular Saturday ride will eliminate exercise staleness. Carpooling with friends to a different area of town for our long run is also a fun option to mix up the mundane same old running route. Conduct a search online for information pertaining to the specific activity, including roads, and safety notes, then invite some friends and embark on a fitness focused road-trip. Having to refer to a map or notes on the new area, along with new and different scenery will keep you engaged and interested.

Is it ok to miss a workout? By Jennifer Austin

Excused Absence?

We hear time and time again its crucial TO exercise, but there may be times when we should NOT exercise.

There are physical hardships that have recommendations to not workout while managing certain conditions. What we hear about less often, however, are the non-physical situations that also require rethinking a workout.

Unsafe equipment. If there is an “out of order” sign on your favorite piece of cardio equipment at the gym, it means the equipment is out of order! Don’t try to use it regardless of the advisory, it’s unsafe. The same applies to stability balls that are under-inflated, exercise bands that have holes in them and free weights that have loose collars or machines with obvious pieces missing. Choose an alternative workout or piece of equipment for the day.

Rushing. Speeding through your workout leads to inefficiencies and possibly injury. Streamline your exercises, pick your priority moves based on your goals and perform those only with a quality focus. Inability to do this may mean moving your workout to another day or time is your best option for results.

Dispersed attention. Thinking of other things while working out may lead to poor progress or injury from lack of attention. Instead, use the workout to take mental break from your worries and troubles and focus only on the muscles you’re working and the task at hand. If you’re unable to target your focus, exercising another time is your best course of action.

Unsure how to do specific exercise. Forgetting instruction or proper equipment set up means do something else for the workout. Guessing as to a seat setting or machine start up will only lead to frustration and possible injury.

In most cases with a little creativity, we can work around an equipment challenges or scattered thoughts. The benefits of exercise are cumulative and therefore missing one exercise session will not make or break our fitness. In fact, having good common sense and making smart choices about our workout will lead to the greatest benefits of all, being healthy, feeling good and capable to participate in life-long fitness.

Be a Beginner…Again by Nicole Bryan

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.

No time to workout? By Nicole Bryan

Short on time? Instead of trying to create extra time to fit exercise into your schedule, try allowing your current schedule to dictate your cardiovascular and strength training exercise. Use the time you already have! Exercise is cumulative; it all adds up to a healthier heart, leaner waistline, strong muscles, improved agility and a peaceful mind. Consult a physician before beginning or performing any exercise.

If you have 2 minutes: Change your position! If you’re sitting, stand up. If you’re standing, walk. If you’re walking, climb a flight of stairs. Move differently often to improve circulation, decrease soreness and improve energy and mood.

If you have 5 minutes: Stand up. Perform 20 posture squats: Stand with your feet hip-width apart. Extend both arms straight out in front of you with your arms straight and hold them parallel to the floor. Sit back, bend from your knees and hips and lower your body until your thighs are about parallel to the floor. Return to your starting position. Next do 10 Pushups.  Follow Pushups with a 30 second Plank interval on your forearms and toes: Place your forearms on the floor, with your elbows directly below your shoulders. Place your toes on the floor and hold the center of your body up parallel to the floor, and count to 30. Repeat 2-3 times through. Move from one exercise to the next without a rest interval.

If you have 10 minutes: Walk down the street 4 minutes. At the end of the block, do 20 Heel Raises: Stand with your feet hip-width apart, place your arms across your chest using your core muscles to balance and stabilize your body. Lift up your heels, and then lower your heels half way down the floor. Walk back to your starting point. Do a Wall Squat Hold for 30 seconds: Lean with your back against a wall and your feet about 12 inches away from the wall. Lower your body down about six inches. Hold for a count of 30. Return to your standing upright position.

If you have 15 minutes: Perform a walking warm-up for 5 minutes. Begin body-weight exercises with 20 Squats: Place your arms across your chest. Stand with your feet hip-width apart. Bend your knees and hips and sit back, lowering your body about twelve inches. Return to your starting position. Move on to 10 Wall Pushups: Place your hands shoulder width and shoulder level on the wall. Bending from your elbows, lower your chest toward the wall, then straighten your arms again to return to your starting position. Immediately from Wall Pushups, perform 10 Jump Squats: Squat down, then upon standing, jump up lifting both feet off the floor and raising both arms overhead. Land gently and lower your body down into a squat.  Repeat Squats, Wall Pushups, and Jump Squats three times through with no rest in between.

 

*Disclaimer: Result may vary from person to person.

 

Are you having FUN?

YES, your fitness should be FUN!

Laugh, run, play, act silly. Why? Because it’s FUN and having fun is motivating! If you’re not enjoying your workout (at least most of the time), change it!

Put the FUN back in your workouts: Join #HealthyWayMag Fitness Chat on Twitter every Monday at 5pm(Pacific)/8pm(Eastern)!

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 17, 2015 #HealthyWayMag Fitness Chat Sponsored by Swagtastic Virtual Race:

A virtual race is an organized event held online. The benefits? Participants can join in from all over the country, and you race on your own time and schedule. Join Swagtastic Virtual Race and run or walk to benefit Medals4Mettle, and you’ll receive a swag bag filled with over 20 health, fitness and endurance products! Choose from 5K, 10K, half marathon or marathon and complete your miles between October 9, 2015 and October 12, 2015. Self-track your time and your miles. Virtual races are a great way to connect with fellow fitness enthusiasts, put a goal to your workouts and support a non-profit group all at the same time. Join in the fun on Twitter, @SwagtasticRace. Registration is OPEN!

Back to the Basics by David Hutchings

Train well, eat well, recover well. Follow these three themes and you’ll be on your way to reaching your fitness goals.  Sometimes people get bogged down in the details before getting the basics right.

The information floating around makes it difficult to even identify the basics.

Firstly, nutrition.  Eat for your goal.  It’s that simple (theoretically).  If you want to lose weight, you need to eat fewer calories than you burn. Before you worry about supplements, fat burners or meal timing answer this: are you eating fewer calories than you burn through daily activity?  There are many apps that can tell you the amount of calories you should be eating to lose weight.  They’ll also help you track your food.  Get one and start tracking – then you’ll know whether you’re eating the right amount of calories.

Next, training.  You can lose weight by diet alone, but you’ll also lose muscle along with the fat which isn’t ideal.  This is where training comes in.  Training burns calories, but the right training will minimise muscle loss too.  Doubly beneficial. Having more lean muscle means you burn more calories just going about your daily life.  It also means you’ll have more muscle tone once the fat is burned off.

Lastly, recovery.  Watching your nutrition and training appropriately are vital, so is recovery.  You need rest so the body can prepare itself for the next day of training and eating well. Losing weight is stressful to the body in terms of training and being in a caloric deficit.  It’s also stressful on the mind.  Setbacks are frustrating and can take a toll mentally so ensure you are getting your rest.

If you’re trying to lose weight but haven’t been successful ask yourself this – am I eating, training, and recovering well?  Chances are if one of these boxes isn’t being ticked, it could be the reason.

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.

 

*Disclaimer: Result may vary from person to person.