March 28, 2024

Running your first race? Be in-the-know with these tips. By Nicole Bryan

So you’ve decided to toe the line and participate in your first running race. Congratulations! While distance and training required varies from race to race, there are a few tried and true race habits to get you to the finish line health and happy.

Respect your taper. Your goal is to arrive at the starting line recovered from training, refreshed and ready to RUN! Avoid the urge to log last minute miles. Fitness is cumulative and adding unplanned long miles will sabotage your training efforts. Watch a funny movie, kick back with friends, read a book or take a nap.

Follow predicted weather. Let’s face it, we’re no longer in a not-knowing world! Know the forecast for race day, including temps, wind and humidity. Each of these can change how your body handles your race. There’s nothing worse than shivering your way through a race or overheating due to lack of planning.

Read the athlete information, and then read it again. Athlete instructions are emailed for a purpose! You should know parking details, the starting area lay-out, where aid stations and restrooms are located, as well as the post-race reunion area. Doing so will decrease stress and energy wasted race morning.

Lay out your clothing and supplies the night before. Place all race items on the bathroom counter. You’ll have an easy visual of your gear to save time. Again, no wasting energy or distracting your mental focus.

Stick with foods used during training. A little planning goes a long way to insuring good energy and avoiding stomach distress race morning. Eat what you usually eat the night before long runs and eat what you usually eat the morning of long runs. When in doubt, pack food from home. Nothing new on race day!

Healthy Habits That Stick by Nicole Bryan

Small Steps to Successful Healthy Living

Long- lasting sustainable wellness happens with small consistent behavior changes. Going “on” or “off” a healthy eating or exercise plan for example, will defeat your efforts and only be effective and lead to results for so long. Just as you wouldn’t ever consider going “on” or “off” brushing your teeth or combing your hair, you shouldn’t consider a healthy lifestyle as something you are on or off of either.

The key is to consider healthy living as something you simply are, not something you do. So, how do you get there? Break your unhealthy habits down into small steps to slowly wean off or replace with new healthy behaviors. Here are a few ideas to get you started:

Replace waiting time with walking time. How many minutes do you waste sitting and waiting for meetings or appointments? Instead of sitting around and wasting time, why not head out for a walk instead. Even standing instead of sitting is a more productive option. Keep an extra pair of walking shoes in the trunk of your car so taking advantage of the found time is easy and simple.

Replace juice with water. Save 100-plus calories plus countless sugar every single day by swapping out one glass of juice as your go-to beverage and drinking pure calorie-free water instead. Reducing simply 100 sugar calories a day equates to 700 less calories a week! Over the course of a year, the health benefits will really add up.

Make Monday mandatory exercise. Make Monday your non-negotiable fitness day. Always exercising on Monday sets a healthy tone for the week. You’ll be less likely to skip the rest of the week. Exercising on Monday also provides a great confidence booster and motivational tool to have one solid workout already completed for the week.

Small changes also eliminate the feeling of being deprived and punished. Small changes are the key to sustainable and effective wellness and healthy living.

All About Legs by Tera Busker

All About Legs

Give your legs a boost! Here’s how to do it:

(Consult your physician before beginning exercise.)

 

 

20 Alternating Reverse Lunges
20 Squats
10 Burpees
1 Minute Jumping Jacks
20 Alternating Side Lunges
20 Mountain Climbers
10 Burpees
1 Minute Wall Squat

Rest for 1-2 minutes.
Repeat circuit 2-4 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

Add-On the Fun by Tera Busker

This is an Add-On Workout. Add on the fun by adding one exercise at a time! Super efficient and super fun.

(Consult your physician before beginning exercise.)

Begin doing #1, then #2, then #1. Then do #3, #2, #1. Repeat until you’ve completed #7- #1.

 

1.    10 Plank Up Downs
2.    15 Squats
3.    10 Jump Lunges
4.    10 Tricep Dips
5.    10 Pushups
6.    30 Mountain Climbers
7.    10 Burpees

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

No Excuses! By Tera Busker

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

Efficient Fitness by Andi Singer

No matter what your goal is with your fitness and nutrition, you should aim to be efficient with both. You don’t need to spend three hours at the gym to lose weight, and there’s no need to starve yourself either.

Here’s a look at a few variables to consider whether you are trying to lose, gain, or get better at a particular sport.

Looking Beyond Calories

Too many people focus solely on calories in and calories out in regards to nutrition. True, you will lose weight if you expend more calories than you take in, but health and performance should be taken into consideration as well. Alternatively, to gain weight you must eat more calories than you burn.

You will get ideal results if you focus on keeping your diet rich in whole foods, proteins, and healthy fats. Focusing on macronutrients as well as calories will ensure that you feel full and have the energy to play sports or get through your workout routine without feeling tired or sluggish.

Supplement Where Need Be

It is also important to consider supplementation of nutrients your natural diet may be lacking. Women especially need to consider iron and calcium, and a high-quality multivitamin can help meet those needs. Speak to your doctor about your individual health.

If you have a high activity level whether you lift weights, run, or play sports, it’s also important to consume sufficient enough protein. If you are not a big meat-eater, you might want to consider supplementing your diet with nutritional shakes or bars to boost protein intake.

Train Smart Not Long

Cardio is not the only way to lose weight– in fact, it is not the most efficient either. When you do aerobic exercises, you essentially train your body to be efficient and burn fewer calories as you work out. That is the opposite of what we want!

Instead, do exercises that use the most energy possible in the least amount of time as possible. This might include sprinting, plyometrics, or lifting heavy weights. If you do competitive sports, consider supplementing your workouts with activities that will help improve your skills at that sport.

Andi Singer is a blogger working with a health management resource program based out of San Diego. She is both a personal trainer as well as a competitive athlete, and specializes in weight loss and performance. Go to www.ihmonline.com for information.

Are you on a Fitness Plateau?

Get Fit Quick Tip

Change it up! If your workout results have slowed, you may be on a fitness plateau. A fitness plateau simply means your body has adapted to your current workout. Mix up your routine by: change the number of sets, change the number of reps, or change out a specific exercise.

 

Check back often for our Get Fit Quick Tip. A fitness and healthy lifestyle tip that you’ll easily remember and be able to implement the very same day.

Health and Fitness Blogs to Follow…NEXT!

Are you looking for fitness and healthy living motivation? Here’s the fifth in our series, Health and Fitness Blogs to Follow…

“I wanted to share my passion for fitness nutrition and healthy living” explains Jana, creator of the blog, Bananas for Balance. She launched her blog in July of 2013 and posts 4-5 times each week. In her blog, you’ll find everything health, fitness and wellness-related.

Bananas for Balance is for everyone, but especially for those “who have a love of fitness and nutrition or people looking to start healthy habits.” Jana says her favorite post thus far is When Happiness Becomes a Choice.  In this post, Jana shares part of her personal story. So, if you need a little inspiration, this is a must-read.

If you’re a runner, you’ll especially enjoy a section on Jana’s blog, called November Project. Started in Boston and now expanded to fifteen cities, they are a free fitness group. “No official membership, just show up” encourages Jana. She shares her experiences with the group and various workouts. Your fitness will be motivated!

So if you want to get excited about your fitness and healthy living, be sure to sign up for her automatic updates here! Connect with Jana on Twitter @NanasforBalance and Facebook at Bananas for Balance.

Health and Fitness Blogs to Follow- next up

Our fourth installment of our Health and Fitness Blogs to Follow series. Take a look and consider adding it to your go-to healthy lifestyle motivation list:

“If I can do it, you can do it” says blogger and runner Chris Stetler. Chris is the founder of blog Never Trade What You Want The Most For What You Want Right Now. Now in its sixth year, you’ll find posts on healthy living topics across the board. “I would like to think I am an example of someone who doesn’t fit the running mold- I’m not fast, I’m not thin, I’m not going to come in the top three rather I’m worried I’ll come in last. But I go out and try” explains Chris. She writes about all things related to running, fitness, healthy eating and posts about three to five times each week.

Chris began her blog as a way to document her health and fitness goals. She especially enjoys the interaction from her readers. “They give me a new perspective on things, ideas on how to improve, or just showing me someone cares” shares Chris. Her blog has expanded to include race reports, weekly happenings, and workouts, just to name a few. People of all ages and fitness levels will relate and find support in her posts.

Sign up to receive automatic updates of Never Trade What You Want The Most For What You Want Right Now here!

Health & Fitness Blogs to Follow

Introducing…Health & Fitness Blogs to Follow

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

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

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

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

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