healthy lifestyle

Healthy Habits for Workout Results by Nicole Bryan

August 22, 2014 By hywo Leave a Comment

Not seeing workout results? Give your workouts a boost by implementing these three habits into your workout routine. There are actions you can take (outside of the gym) that will enable you a more effective, efficient and enjoyable workout. Here are three to get you started:

Keep a written log of your progress. Keeping a log of your workout takes the guess work out of training. You’ll no longer need to remember every detail of duration and intensity, sets, reps and circuits to plan your next workout. Every workout will be high quality because progression will be timely and concise.

Revive your focus. Pick up about ten index-size note cards. Write down your goal, and paste any related pictures or colorful images that you can find. Post the cards in locations you’ll see often. Pasting the note cards around your office, the kitchen, bathroom, family room and car works well. Seeing your goal in written form along with images will evoke emotions of having already accomplished your goal, increasing motivation and commitment. Every slight glance helps reinforce your goal to your mind.

Break it down. Break your main fitness goal into smaller steps of monthly, weekly and daily actions to take. Use your calendar to write down mini-goals on the date you’ll complete them, also include specific steps how you will accomplish the task. If you’re feeling overwhelmed when looking at your main goal¬ tackle it step by step. There are two great systems to breaking down your fitness goals:

Firstly, finding an accountability partner will help you stick with each outlined step. Agree on a schedule when you will check in with one another. Weekly or monthly via in person or online. The accomplishments along the way will empower you and fuel your enthusiasm.

Secondly, scheduling a race or organized event is a great way to break down your goals into manageable steps. You’ll be less likely to miss completing a mini-goal when your fitness (and maybe your ego) is on the line. Scheduling a little friendly competition is also an effective method to giving your motivation a quick pick-me-up.

Not all fitness improvements happen in the gym. Establishing a few healthy supportive fitness-habits outside of the gym will enable you to complete successful workouts.

Filed Under: Your Fitness Tagged With: healthy habits, healthy lifestyle, workout results

Is a Warm-Up Essential? By Brett Klika, C.S.C.S

August 21, 2014 By hywo Leave a Comment

How Should I Warm Up?

When you’re looking to maximize results and minimize your risk of injury from an exercise program, beginning each workout with a proper warm-up is key. Warm-up activities are those that prepare the body (and brain!) for what they are going to experience in a workout or exercise program.

An effective warm up usually progresses from low to moderate intensity exercises that involve the muscles, joints, and ranges of motion that will be used during exercise.

According to the American Council on Exercise, a proper warm-up:
• Increases core temperature, which can create better elasticity in muscles and a more efficient metabolism.
• Improves muscles’ ability to contract quickly and forcefully because the brain gets an opportunity to “practice” movement before it is required at a high intensity.
• Delivers more oxygen to working muscles due to increased circulation.
• Improves joint range of motion allowing for greater flexibility and mobility.

In regards to preparation, a warm-up is responsible from safely and effectively transitioning your physiology. Imagine if your peaceful evening slumber was interrupted by crashing symbols and someone demanding you immediately start doing complex math problems. How well would you do? Without a proper warm-up prior to exercise, this is exactly what we are doing to our body.

A great deal of research suggests we part ways with the inactive, stationary, pre-exercise stretching routines many of us grew up doing in favor of a more active, movement- based approach. Forcing muscles to stretch before blood flow, muscle temperature, and coordination has been temporarily increased may actually INCREASE the likelihood you will get injured from an exercise program.

Most experts recommend at least 5-10 minutes of an active warm-up that combines both general and specific exercises. Spending a few minutes performing a general warm-up consisting of jumping jacks, light jogging, shuffling, skipping, and other upper and lower body movements functions to get blood and oxygen to the muscles while increasing core temperature. It also wakes up the brain and gets it ready to perform.

Brett Klika, CEO of SPIDERfit Kids (www.spiderfitkids.com) is an award winning personal trainer, author, and international motivational speaker inspiring men, women, and children around the world to create a culture of wellness in their home and live the best version of their life. To contact Brett with questions or comments at brett@spiderfitkids.com.

Filed Under: Your Fitness Tagged With: exercise, fitness, healthy lifestyle, warm-up, workout

Pretzel Chicken Nuggets by Shirley Plant

August 19, 2014 By hywo Leave a Comment

Prepare a healthy post-school snack or dinner fast!

Gluten- Free Pretzel Chicken Nuggets with Dipping Sauce

Ingredients
•   1lb boneless, skinless chicken cut into strips or bite sized pieces
•   2 cups Mary’s plain or curry flavoured gluten-free pretzels
•   1/4 cup tapioca starch
•   1 tsp sea salt or garlic powder
•   1/4 tsp pepper
•   1 egg
•   2 tbsp honey
•   2 tbsp grainy Dijon mustard

Ingredients
Dipping Sauce
•   1 cup peaches
•   1/4 cup water
•   2 tbsp tomato paste
•   2 tbsp honey
•   1 tbsp lemon juice
•   1 tsp grainy Dijon mustard
•   1 tsp garlic

Directions
1.   Place pretzels in a plastic bag and with a rolling pin crush into small pieces
2.   In a bowl mix tapioca, salt and pepper
3.   In a bowl mix egg, honey and mustard
4.   Take a few pieces of chicken at a time and dredge in tapioca mixture, then in in egg mixture, then put into plastic bag and shake and coat with pretzels
5.   Place on a parchment lined cookie sheet and bake 350F for 15-20 minutes depending in size of chicken pieces
6.   Mix sauce ingredients together in a blender or food processor and dip chicken into sauce.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Filed Under: Your Fitness Tagged With: cooking with kids, easy recipe, family dinner, healthy cooking, healthy kids, healthy lifestyle

Must-Try Fitness Classes by Tera Busker

August 13, 2014 By hywo Leave a Comment

Are you feeling bored in your current exercise plan? Are you doing the same thing day after day? Unless you are training for a specific event, adding variety to your workouts is the best way to keep your body from hitting a plateau. Adding in different movements, intensity levels and new exercises is just what your body and mind needs to be challenged to keep making progress. Many gyms offer some great classes that can spice up your routine and may also be covered in the cost of your gym membership. Here are a few classes that you may want to check out.

Suspension Training Class
Have you ever seen those straps that are hanging from the ceiling? That is the Suspension Training System. Suspension training uses your own bodyweight to develops strength, balance, flexibility and core stability simultaneously. By using different angles during movements, suspension training can challenge all fitness levels . You chose your intensity and make the workout work for you.

Interval Class
Want a fast workout that continues to burn calories LONG after you finish the class? Give an interval class a try. Interval classes alternate between bouts of high intensity exercises with periods of low intensity exercises or complete rest. These classes will challenge you to push your limits so the classes are shorter in duration, but HIGH in intensity.

Cycling Class
Cycling is a great way to get away from the high impact exercises but still get a great workout. This type of class is a welcome change if you are used to workouts that are centered around running or jumping. During this class your “ride” will simulate pedaling along the flats and up and down hills by varying the wheel resistance and the position of your body.

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

Filed Under: Your Fitness Tagged With: fitness, fitness class, group exercise, gym workout, healthy lifestyle, lose weight

Getting Started by Brett Klika C.S.C.S.

August 8, 2014 By hywo Leave a Comment

Getting Started With 3 Simple Strength Exercises

Strength training helps increase the amount of lean, mean muscle you have. Muscle burns fuel like an engine, so the more you have, the more fuel you burn. Aside from the ability to burn more calories and fat, muscle adds shape and definition to your physique. Strength training is the practice of improving your own level of strength, whatever that may be!

Bodyweight, dumbells, kettlebells, machines, resistance bands, and a number of other forms of resistance all work to provide a challenge to the body, making it stronger. In order to continue to get stronger, you just have to find new ways to challenge your body.

Here are 3 exercises to get you started. (As always, consult your physician before performing exercises.)

1. Lunge (Click to view YouTube video demonstration)
The lunge is a great starter exercise for strength, flexibility, and shaping of the lower body.
1. Start by standing with your feet together.
2. Step forward as far as you can with your left leg.
3. Once your left foot contacts the ground bend both your left and right knee until your right knee is as close to the ground as possible.
4. Keep your torso upright, your left heel on the ground, and don’t allow your left knee to pass the toes on your left foot.
5. Return to the starting position and repeat on the other side!

Try 2 sets of 10 repetitions on each leg.

2. Slow push-ups (Click to view YouTube video demonstration)
Most people have at least attempted to do a push-up sometime in their exercise life. This intense upper body exercise, however, can prove to be a little difficult for first timers. Here’s a way to start a little slower to build success!

1. Start in the “all 4’s” position with shoulders aligned over the hands.
2. Keeping the shoulders over the hands, bring the knees off the ground so the spine and hips are parallel to the ground.
3. Squeezing your ab, glute, and quad muscles while attempting to “grab” the ground and slowly lower yourself to the ground, keeping your spine and hips parallel to the ground.
4. Your chest, belly, and knees should all touch the ground at about the same time.
5. Once you reach the ground, use your knees to get back up to the “all 4’s” starting position and repeat.

Try 2 sets of 6 repetitions.

3. Supermans (Click to see YouTube video demonstration)
Strength training can do a lot more than improve your physique. It can improve your posture and help get you out of chronic pain. The superman exercise is a great movement to improve posture and strength of the upper back and shoulders.

1. Lie on your stomach with both arms straight out in front of you, thumbs up towards the ceiling.
2. Pretend that you have a tennis ball tucked under your chin.
3. Keeping the feet on the ground, arms straight, and chin tucked, lift the chest, arms, and head off of the ground.
4. Hold for 2 seconds, then return to the starting position and repeat.

Try 2 sets of 10 repetitions

Here’s a quick whole-body beginner workout you can do at home without even changing your clothes!

Enjoy getting stronger, happier, and healthier!

Filed Under: Your Fitness Tagged With: exercise article, get stronger, gym workout, healthy lifestyle, lift weights, lose weight, strength training

Blueberry Jam by Shirley Plant

August 7, 2014 By hywo Leave a Comment

If you’re looking for a low-fuss and healthy way to add nutrition into your snacking, food prep doesn’t get much easier than this recipe. Make one batch or several and give away as gifts!

Blueberry Jam

Ingredients
•   2 cups fresh blueberries
•   1/4 cup chia seeds
•   1 tbsp honey
•   pinch cinnamon

Directions
1. Mix all ingredients in a food processor until well combined. Spoon into a glass dish and put in the fridge to gel
2. Serve a top your favorite toasted bread

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Filed Under: Your Fitness Tagged With: easy cooking, healthy lifestyle, healthy recipe, nutritious snacks

Jump on in!

August 5, 2014 By hywo Leave a Comment

Jump on in… to your fitness, that is! Your healthiest self awaits.

Join us every Monday at 5pm(Pacific)/8pm(Eastern) to start your week healthy and motivated. You’ll find workout ideas and healthy living inspiration with others who share your fitness journey.

Where: Find us on Twitter via #HealthyWayMag
When: Every Monday 5pm(Pacific)/8pm(Eastern)

Thank You to our Summer Fitness Chat Sponsors! Check them out to learn how they can help make your fitness better.

Sunscreen Bands. This new product allows you to be smarter in the sun. Through their patented color changing technology, their UV Sunscreen Bands will remind you to reapply sunscreen. No more worries, only sun protection through a fun and user-friendly method. Follow them on Twitter via @SunscreenBands for more product info.

Shaping Her Esteem. Shaping Her Esteem (SHE) promotes the participation of girls in physical activity to increase their health and wellness. They share nutrition tips, motivational videos and facilitate boot camps for young girls. 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 @ShapeHerEsteem.

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. Be sure to follow them on Twitter @ENERGYbits for more information.

SIX:02. The ultimate women’s fitness destination offering apparel, footwear, and accessories from top brands. You’ll find a wide selection for women who love to exercise, embrace personal challenges and strive to achieve their goals. A #SIX02Moment is when women are inspired to accomplish a goal, make the most of their workout or reach for new ambitions. Follow them on Twitter @SIX02 for all product information.

Filed Under: Your Fitness Tagged With: exercise, exercise article, fitness, fitness gear, healthy lifestyle, motivation, workout

Beat Boredom with Circuit Training by Angelena Riggs

July 31, 2014 By hywo Leave a Comment

When it comes to lifting weights, doing the same old thing every day can get boring and make you tempted to skip workouts. If this is the case, give circuit training a try. Circuit training consists of taking 3-5 exercises and doing them consecutively with no rest in between. An example of this would be to perform push-ups, biceps curls, triceps dips and mountain climbers all in row, then rest for up to a minute before performing the same circuit 2-3 more times. Circuit training allows you to get more done in a shorter amount of time while keeping your heart rate up. Keeping your heart rate up for most of your workout means burning more fat the entire time spent working out. Add that to building muscle, and your body will be a fat burning machine.

There are endless ways to create circuits, even adding in plyometric moves or treadmill sprints to your circuits to log cardio while lifting weights. Choose the cardio machine you like the best and after each circuit do 1-2 minutes at a high intensity to get your heart rate up. Working out this way also makes the time fly by and keeps workouts interesting. If you don’t have hours to burn at the gym, circuit training is going to be the best thing for your goals and your schedule.

Here is a sample circuit training workout:

Squat with dumbbell shoulder presses- 15 reps

Seated on stability ball biceps curls- 15 reps

Plank holds- 45 seconds

1-2 Minutes treadmill sprints

*Repeat 2-3 times

Create the circuits that fit your weekly workout schedule. Stick with the same schedule for 4 weeks, and then change it up to keep from getting bored and to keep your body challenged!

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 Facebook and on Twitter.

Filed Under: Your Fitness Tagged With: burn calories, fitness, healthy lifestyle, lose weight, weight training, workout article

3 Simple Exercises for Kids by Brett Klika, C.S.C.S

July 29, 2014 By hywo Leave a Comment

Research suggests active kids get better grades, are less likely to become obese, and are more likely to continue being active into adulthood. The same research goes on to suggest active families create active kids! With television, video games, and other inactive distractions, sometimes today’s youth need some encouragement to get off the couch and get moving.

What’s more encouraging than a little friendly family competition that gets everybody moving, smiling, and making exercise part of a happy, healthy lifestyle? Try these 3 fun, simple exercise “contests” with your kids.

For video on these family challenges, CLICK HERE! (http://spiderfitkids.com/fit-family-challenges/)

#1: The Mobility Master
1. Grab a broomstick or other rod about 3 feet in length.
2. While standing, place the broomstick on your back, in line with your spine.
3. The hands should hold the broomstick in the small of the back and behind the neck.
4. Keeping the back of the head, upper spine, and tailbone in contact with the broomstick, bend at the hips as if you are bowing.
5. Knees can be slightly bent at the start, but cannot continue to bend.
6. If the head, upper spine, or tailbone lose contact with the broomstick, you are out.
7. The winner is the one who can bend the furthest keeping everything in contact with the broomstick.

#2: The Get- Up Guru Challenge
1. Sit on the floor with the arms crossed across the chest.
2. Using any movement strategy you wish, except for crossing the legs or rotating the entire body to face another direction, come to a standing position without using your hands or arms.
3. If you can get up straight from your rear to your feet without coming to your knees or crossing your legs, you are a Get-Up Guru!

#3: The Jumping Jack Speedster
1. Set a timer for 20 seconds
2. When the timer starts, perform as many jumping jacks as possible in 20 seconds.
3. For a repetition to count, arms must remain straight, they must touch the sides of the legs at the bottom and the hands must touch above the head. Crown the fittest family member!

A family that moves together, THRIVES together!

Filed Under: Your Fitness Tagged With: exercise, family activities, healthy lifestyle, kids fitness

Refreshing Chocolate Smoothie by Helen Agresti, R.D.

July 25, 2014 By hywo Leave a Comment

Energizing Cacao/Chocolate Smoothie

This chocolate smoothie is long overdue. Chocolate is our favorite superfood- thanks to cacao. The bean of the cacao plant is the main ingredient of all chocolate and cocoa products. What makes it a superfood? It is naturally rich in antioxidants, magnesium, iron, and fiber. Cacao is low in calories and doesn’t contain any sugar. We incorporated a date and some honey to naturally sweeten this deliciously energizing smoothie. The flax meal and chia seeds offer additional fiber and staying power. It’s perfect for refueling and replenishing after a workout.

Blend together…
•   2 c ice, crushed
•   ¾ c vanilla almond milk, unsweetened
•   2½ tablespoons 100% cacao powder, raw
•   1 date, pitted, finely chopped
•   2 teaspoons honey
•   1 teaspoon chia seeds
•   1 teaspoon flax meal
~Blend until smooth and enjoy drinking super!

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC. She lives in Pennsylvania with her husband and 5 children. For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Filed Under: Your Fitness Tagged With: healthy food, healthy lifestyle, Healthy snacks, nutritious snack, smoothie recipe