October 5, 2025

Your Fitness Team

November 26, 2014 By Leave a Comment

Find support, encouragement and motivation during your fitness journey.

Join our #HealthyWayMag Fitness Chat on Twitter. Find us every Monday at 5pm(Pacific)/8pm(Eastern)! Pick up fitness tips, workout inspiration and healthy living motivation.

Thank  You November Fitness Chat Sponsors. Consider adding them to your fitness team!

Knuckle Lights. Your fitness does not have to wait until spring. Be safe this winter and be visible while outdoors exercising! Whether you’re exercising on a track, on a path or on the road, lighting your way is important for fall prevention and to be visible to other athletes and vehicles. Knuckle Lights is the first and only light designed to be worn on your hands. Follow them on Twitter @KnuckleLights.

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.

KIND Healthy Snacks. They are your healthy food choice with a positive mission of promoting kindness. With a variety of snacks from which to choose, you’ll rest assured you’re feeding your fitness with healthy and nutritious ingredients. Follow them on Twitter @KINDSnacks.

ENERGYbits®. This high protein, low calorie snack gives unlimited energy as it is 100% organic spirulina algae. Spirulina contains as much gram for gram of calcium as milk, as well as containing 5 times more iron than spinach. Easy to carry and convenient to consume before or even during your workout. It’s stomach-friendly and it’s packed with nutrients which means awesome energy for you. Follow them via @ENERGYbits.

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No Excuses! By Tera Busker

November 14, 2014 By Leave a Comment

The Holidays are fast approaching and no matter how much you plan, organize and think ahead, this time of year is always hectic. Family get-together’s, your kid’s activities, work parties and shopping all throw a wrench in your every day schedule. Everything gets chaotic and usually your workout is the first thing pushed aside – BUT IT DOESN’T HAVE TO BE THAT WAY!

The best way to make sure you still get your workout into the schedule, is to have one that can be done quickly and can be done anywhere! A workout that is fast and only requires your body eliminates 100% of the excuses. And that workout is called Interval Training. 20 seconds all out work, 10 seconds rest, 8 times through for a total of 4 MINUTES!!!! And one of the best things about Interval workouts is that, if done correctly, can burn calories for hours after you finish your workout.

THE EXERCISES

(Always consult a physician before beginning exercise. Perform at your own risk.)

During an Interval Workout you can use any exercise you like, but the following is a list of body weight only exercises. Pick 1, 2, 4, or 8 of these to create your own workout. Mix and match to create 8 rounds. Just make sure to do them as intensely as you are able, always with good form.

Squats (regular, side to side, jump)

Lunges (regular, static, forward, backward, side to side, jump)

Burpees

Inchworms

Mountain Climbers (regular, cross body, spiderman)

Frog Jumps (Forward/Backwards Jumps while staying low)

Jumping Jacks (regular, low or plyo)

Plank Jacks

Skater Lunges

Pushups (regular, tricep, spiderman)

Up Down Planks

Now put your exercises together to create your own circuit for a fast and efficient workout! The workout can consist of 1-5 intervals depending on how much time you have. Make sure to warm up with 5 minutes of low intensity activity beforehand to get the body ready for the intense work. Rest 1-2 minutes between sets.

Example

Tera’s Intervals (full body and works the body in all ranges of motion)

20 seconds jump squat

10 seconds rest

20 seconds burpee

10 seconds rest

20 seconds skater lunges

10 seconds rest

20 seconds mountain climber

10 seconds rest

20 seconds plank jack

10 seconds rest

20 seconds frog jumps

10 seconds rest

20 seconds crossbody mountain climber

10 seconds rest

20 seconds plank up down

10 seconds rest

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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Stress-Busting Exercise by Brett Klika, C.S.C.S.

November 11, 2014 By Leave a Comment

Consider a casual “how have you been” conversation between two friends or acquaintances.  “How are things?” To fit the current social constructs, the answer to that question should involve the words “busy, crazy, and stressed” if we want to be perceived as a contributing member of society.

This culture of busy we have adopted comes at a cost.

Anxiety, depression, and other stress-related health problems are contributing to our growing morbidity and mortality rates from “preventable” diseases. While this “everything, all the time” American culture is not about to change anytime soon, the good news is that research has found some simple stress-busting strategies EVERYONE can do.

According to the Anxiety and Depression Association of America, as little as 5 minutes of aerobic exercise can decrease tension, elevate mood, improve sleep, and improve self -esteem.

Think of aerobic exercise as ANY activity that uses large muscles and increases your heart rate for a sustained period of time.  It appears that when this happens, hormones and other neurochemicals are released that relieve tension, stimulate and protect the brain, and improve our mood.

While going for a walk, jog, run, swim, or bike ride comes to mind for most people, remember, ANY activity that follows the above criteria could work.

Dancing, hiking, playing with your kids, or flying a kite could all be aerobic exercise!

As a matter of fact, you don’t even need to leave your house, office, hotel room or kitchen to add a quick bout of mood elevating, tension- releasing exercise to your day.

CLICK HERE for a short (less than 7 minutes), simple exercise routine you can do at home with little space, no equipment, and no change of clothes to tame your tension and feel great every day.

The next time life starts to bog you down, remember to get your heart rate up!

Brett Klika, author of the Underground Workout Manual- Fat Loss Results for Busy Adults (www.undergroundworkoutmanual.com) is an award winning personal trainer, author, and international motivational speaker.  He inspires men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.

Contact Brett with questions or comments at brett@spiderfitkids.com.

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The Benefits of an Elliptical Trainer by Fred Waters

October 10, 2014 By Leave a Comment

The Benefits of an Elliptical Trainer for Baby Boomers

It is no coincidence that the popularity of elliptical trainers has grown with the aging of the baby boomer population.  For many in this generation, excessive high impact exercises have limited their activities.  Elliptical trainers are appealing to aging baby boomers for a number of reasons…

Low Impact Workout

As the name implies, an elliptical trainer moves your lower body in an elliptical motion.  Consequently this minimizes impact to your joints.   Moving in an elliptical motion minimizes the pressure on your knees, ankles and lower body.  The action is like running on air.  Elliptical trainers allow individuals with stress and strain injuries to continue to get an intense cardio workout.

Combined Upper and Lower Body Workout

With an elliptical trainer you get a combined upper and lower body workout.  Your arms move in a back and forth motion with the upper handle bars.  And by alternating the resistance between your arms and legs you increase the benefits to both areas of your body.

Variable Workout

With any elliptical trainer you can adjust the resistance.  By varying the resistance you enhance your workout by putting additional strain to your legs and upper body while increasing your cardio exertion. To even further target additional muscles and increase your cardio exertion, most elliptical trainers allow you to incline the motion, making you feel like you are climbing a hill.

Weight Bearing Workout

Weight bearing workouts should be an essential part of any baby boomer’s exercise routine.  This is when the bones work against gravity to support the body, or where they work against other kinds of resistance, as in weight-lifting.  As you push down on the pedals of an elliptical or push and pull the upper handle bars you are getting a double dose of weight bearing resistance.

Fred Waters has worked in the fitness equipment industry for over 17 years and is a recognized authority on fitness machines.  You can learn more about elliptical trainers and get reviews at www.Fitness-Equipment-Source.com.

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How-to fit in a healthy lunch by Lori Rosenthal, R.D.

October 9, 2014 By Leave a Comment

How-to fit in a healthy lunch:

We’ve all done it.

We start the day with the best, healthiest intentions, but then life happens. Next thing we know it’s 5 o’clock, we are starving and popping the first thing we see into our mouths.

Here are some tips to help eat a healthy lunch even when the whole world is crashing in around you.

Have a Plan: Planning is the key to success in life and it is no different when it comes to eating healthy. Take a look at the upcoming week and see what you have planned – work, appointments, social commitments, etc. Next, choose a lunch for each day (and the rest of your meals while your at it). If you know a specific day will be hectic, pick something quick, easy and portable.

Shop Savvy: If you don’t own it you can’t eat it. This goes for both healthy and unhealthy foods. If we say we are going to have a turkey sandwich for lunch, but don’t own any bread or turkey. Guess what? We aren’t having a turkey sandwich for lunch. Write down every item needed to make the week happen, eat something and go grocery shopping. Don’t forget to read the nutrition labels while making your choices.

Be Prepared: It’s impossible to predict everything life has in store for us. Sick kids, flat tires, emergency meetings, etc. As I said before, life happens. After grocery shopping, take some time to meal prep or even cook dishes in advance. The more we have prepared, the easier it is to stick to our plan.

-Wash and chop fruits and vegetables.
-Make a large pot of sauce or soup
-Cook some brown rice, whole wheat pasta or quinoa for future use
-Grill a couple chicken cutlets
-Throw a few bottles of water in the freezer to use as ice packs

Don’t Forget to Eat: Ever bring lunch to work, but forget to eat it? Set a reminder for yourself. We set alerts and alarms for all sorts of things. Why not set one to remind you to eat. It may sound ridiculous, but it works.

Skipping meals only leads to a slower metabolism and poor choices later. On the other hand, eating a high calorie, high fat lunch will leave you feeling tired and less productive. Set yourself up for success by eating healthy throughout the day.

Lori Rosenthal, MS, RD, CDN
Bariatric Dietitian
Twitter: LoRoRD

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Catch the Spirit of your Fitness

October 1, 2014 By Leave a Comment

Catch the Spirit of your Fitness!

School is back is session and school spirit is at its peak! Can you say the same for your fitness?

Remember your high school pep rally to gear up for the big game? Put that volume of energy and enthusiasm into your workout! Find your fitness spirit, workout support and exercise community on Twitter with #HealthyWayMag Fitness Chat!

Join #HealthyWayMag Fitness Chat every Monday on Twitter at 5pm(Pacific)/8pm(Eastern)

Thank You to September Fitness Chat Sponsors:

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! Founded by an athlete, tested on athletes, made in the USA and made for everyone! Contact your compression gear experts via Twitter at @Recofit.

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. Find Handana representing at the upcoming Rock N Roll St. Louis Half Marathon Oct. 18th and Rock N Roll Denver Half Marathon Oct. 18th. Follow them on Twitter at @myhandana.

ENERGYbits®. This high protein, low calorie snack gives unlimited energy as it is 100% organic spirulina algae. Spirulina contains as much gram for gram of calcium as milk, as well as containing 5 times more iron than spinach. Easy to carry and convenient to consume before or even during your workout. It’s stomach-friendly and it’s packed with nutrients which means awesome energy for you. Follow them via @ENERGYbits.

Quickpack First Aid. Do you consider first aid during outdoor workouts? You should! And now it’s easy than ever to be prepared and safe. Quickpack First Aid personal kids are ideal for all outdoor fitness enthusiasts as they are 4 inches by 6 inches and weigh only 1.5 ounces. The pack fits easily into your hydration pack or cycling jersey. With your safety covered, you can now focus on your getting an awesome workout. Follow them on Twitter via @Quickpack1.

 

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How to Exercise at your Desk by Sarah Johnson

September 30, 2014 By Leave a Comment

We realize it’s sometimes tough to fit in exercise during the work day, especially with all of the family activities you have planned before and after your 9-5!  But taking even a 5 to 10 minute break during your work day can help you de-stress, re-focus and gain energy.  And you don’t even have to change out of your work clothes!

Try these desk exercises the next time you need a pick me up at work:

Chair Squats (Sit to Stand)
Stand shoulder width apart in front of your chair and lower your body down as if you are about to sit back in your chair.  Then press through your heels back up to a standing position. (If your chair has wheels make sure it is against a wall!)

Desk or Chair Dips

While sitting on your chair, place your hands on either side of you-palms facing back. Take a step forward and lift your hips off the chair and slightly forward. Lower your body down by bending at your elbows and push back up to the starting position by extending your elbows.

Desk Push-ups

Place your hands on your desk slightly wider than shoulder width apart. Walk your feet back so you are in a straight line from head to heels.  Lower your chest towards the desk while keeping your back flat, then press up to the starting position.

Wall Sits

Place your back against a wall and take a step forward with both feet. Slowly lower your body down until your knees are at a 90 degree angle (if that is too far, go only as far as you can). Hold this position with your arms relaxed at your sides, or with computer on your lap.

Follow Sarah on Twitter @SarahJChicago

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Fun in the Mud by Nicole Bryan

September 26, 2014 By Leave a Comment

Racing your first Mud Run event? You won’t regret it! Regardless of your fitness or sport background, you will be challenged by this unique event style. Mud Runs have gained popularity in the past few years, because they are a fitness-filled total body workout of fun.

Here are a few tips to get you to the finish line happy and healthy:

Pace Yourself. The energy at the starting line of any event is super-charged! Mud Run race organizers usually plan to have a sustained run of a quarter or half-mile at the beginning for the purpose of spreading out participants upon arriving at the first obstacle. Remember to warm up, instead of sprinting to the first obstacle. Take your time, save your sprint for the end of the course. Your muscles will thank you.

Look for a Clear Path. There will be fellow athletes at each obstacle. In fact, some obstacles are really impacted and you may even have to wait. When approaching the obstacle survey others around you, see what approach they’re taking and then choose a different approach position. Usually the outside, corners or edges are least crowded as others simply follow the athlete in front of them to the middle of the obstacle. Look for other paths that volunteers are creating for athletes.

Focus on Efficiency. The more efficiently you can use your body, the better in obstacle course racing. For example, you see a wall as your next obstacle. If there aren’t other athletes in front of you, run and jump over in a single motion. This approach is more efficient than stopping completely and pulling your body over the obstacle and then having to regain running momentum again.

Think Outside of the Box. Sometimes rolling saves muscle energy over crawling. Explore how you can use your legs, instead of only your arms. Try how you can use your arms, instead of only your legs. Try using your total body to decrease cardio intensity.

Use Momentum. Keep moving forward. Running, walking, jogging, crawling, rolling, skipping, whatever it takes. Momentum from your run should carry you half way up the cargo net. Momentum from your downhill sprint should propel you over the wall. Momentum from your jogging can move you easier through the mud pit.

Have a sense of humor, have some common sense, have a smart approach to each obstacle, and most of all have fun in the mud!

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Have a Ball by Nicole Bryan

September 25, 2014 By Leave a Comment

Tired of the same old routine at the gym? Make your fitness fun! Get on the stability ball and mix up your workout. Exercising on the ball improves balance, posture, body awareness and coordination. Performing exercises on an unstable surface (the ball) recruits more muscles in the core to keep the torso steady (stabilization).

Make sure the ball is the appropriate size for you. When sitting on the ball your thighs should be parallel or slightly below the hips. The following exercises are for intermediate exercisers and for those without muscle/joint concerns. Perform exercises at your own risk. Always consult your physician before performing exercises. Pull your belly button in towards your spine during each exercise.

Standing Wall Squat- (strengthens the lower body). Place the ball against the wall positioned in your lower back area. Walk your feet slightly forward, keeping them about hip width apart. Perform a squat by bending your knees and allowing your hips to shift backward.  Bend your knees until you feel tension in the front of your thighs, then return to a standing position. Do not let your knees travel in front of your toes.  Repeat 12-15 times.

Seated Row with Tubing- (strengthens your upper back). Sit on the ball. Pull your belly button in towards your spine and sit up tall. Extend your legs out in front of you, so only your heels are touching the floor. Wrap the tube around your feet and hold on to the handles.  Pull your elbows into your body. Extend your arms to return to your starting position.  Repeat 12-15 times.

Incline Ab Curl- (strengthens the core).  Sit on the ball, walk your body toward the floor until the ball is under your low back.  Curl your trunk pulling your ribs down toward your hips.  The ball should not move.   Repeat 12-15 times.

Enlist the help of a Fitness Professional to build a workout routine on the stability ball for you.

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Gym Common Sense by Nicole Bryan

September 16, 2014 By Leave a Comment

Are you a liability to fellow exercisers?

Shoulders back! Abs in! Chin up! Hips back! You hear constantly about proper body mechanics during your workouts. You can read about the proper progression of a squat and about how to make sure you’re doing this correctly and that effectively. However, if you’re a danger to yourself or others in your workout area, proper spinal alignment is a mute point.

Are you guilty? Using equipment incorrectly is a waste of time and energy. The danger and threat of injury (sometimes serious injury) should be obvious, but yet walk into almost any fitness center and you’ll see it. Don’t be caught doing these serious misjudgments.

Not using collars on plate and bar racks. So you’re doing an overhead shoulder press and your right arm gives out. Over goes the bar with the plates sliding off, and you are pulled sideways in tow. Anyone else in the vicinity may lose a toe or foot!  Use the weight collars provided and lock up the weight. If they aren’t visible on the floor or stacked on top of a weight tree, ask the staff.

Lifting heavy without a spotter. Accidents happen. Sometimes you’ll reach fatigue faster than we expected. If you get stuck, the spotter is there to help. Line up a spotter before the sets begins. You’ll save your body from an unexpected slip, and your ego from having to shriek for help.

Uncontrolled free weights. Bouncing the free weights around uses momentum, not muscle. It increases your chance of injury and defeats the purpose of your workout. Ever been standing next to someone facing the mirror and without warning they swing the dumbbell up and out to the side of their body? It’s unsafe for you with the possibility of getting knocked in the head and ineffective for them as their deltoids are screaming in agony!

Being unaware of your space. For example, you pick up a kettlebell and begin your exercise, without noticing the person who is stretching on the floor a few feet to your right. She has her eyes closed to focus on her stretch and now you’re swinging the kettlebell over her. If your grip should slip, or if she gets up quickly she could be seriously injured. Simply asking a fellow exerciser to share space will eliminate any confusion.

Not knowing how certain equipment should be used. For example, using a bosu ball flat side up when it’s clearly marked on the base of the piece that it is not intended for using that way. Another common example is using a stability disk that’s inflated to the max when you’ve never done balance work before. Loading up with dumbbells, the first few reps may go off without a hitch, but what happens when your friend walks by and distracts you. Over you go, landing on whomever is nearby.

Be proud you’re doing something healthy, but let’s face it sometimes space is tight during peak exercise hours. When you’re sharing workout space, be safe and smart. Pay attention to nearby working-outers; if you see them cringe and reach for their cell phone to prepare to dial emergency for you as you’re heading toward a certain piece of equipment, better ask for some assistance.

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