November 21, 2025

Swimming and your Heart Health by Becky Flanigan

July 23, 2014 By Leave a Comment

The more you exercise a muscle, the stronger it gets – and that includes the heart muscle. Since over a million people will suffer heart attacks each year, doing things which will make the heart stronger just makes good sense.

Why is swimming such good heart exercise?

The cardiovascular aspect. The resting heart rate is about 10 beats per second lower when a person is in the water, and the maximum heart rate will be 10 to 30 beats lower in the water. A swimmer’s heart will pump the same amount of blood as in other exercise, but do it more slowly. While no one completely understands why this happens, it is thought to be due to decreased gravity and the lower temperature of water. This gives swimming an advantage over land exercise, allowing the heart to grow stronger and pump more oxygen to the body. Here are a few resources with more information:

Swimming Saved My Life

Heart Health and Swimming Pools

Swimming and Heart Health

Lower risk of heart disease. Swimming burns calories and builds muscles, so a regular regimen of water workouts will boost the metabolism. This will help in managing weight, which will reduce the risk of obesity and heart disease. The American Heart Association states that 30 minutes of aerobic exercise each day lowers the blood pressure, which also reduces the risk of heart disease.

Check with the doctor. Before you begin a swimming routine to improve your heart health, check with the doctor, to make sure she/he clears you to exercise. Ask him how much exercise you should begin with. While the guideline for adults is 30 minutes of moderate intensity exercise, set that as a goal to work for over time – don’t just try to begin at that level.

Start slowly. If you are new to working out, particularly swimming, don’t overdo at first. Swimming is a strenuous form of exercise, so it is suggested that beginners start with 12 to 20 minutes of swimming, and over time, let the length of your swims gradually increase. The best beginning stroke is freestyle.

To get in a great aerobic workout, which strengthens your heart without stressing other body parts, it’s tough to beat swimming. The best bonus – how great you feel after a good swim!

Becky Flanigan writes for AnApplePerDay.com, and her areas of expertise are kids and parenting, exercise and health. She is avid about her workouts, which have ranged from aqua jogging to marathon training. She and her husband Ed also enjoy entertaining, and taking vacations with their 3 kids.

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Build a Simple, Satisfying Salad by Laura Maydak

July 21, 2014 By Leave a Comment

Build a Simple, Satisfying Salad (& Examples to Get You Started):

It’s time to end your love-hate relationship with salads.  Learn to find the right balance between flavor and nutrition by following these tips:

1. Choose a Leafy Base (at least 2 cups)
- Darker greens are more nutritionally dense.  While iceberg lettuce isn’t bad, you get more nutritional bang per bite with darker greens.

2. Choose a Lean Protein (3 – 4 oz)
- Prepare your protein in a healthy way (grilling vs. frying), and don’t forget vegetarian sources – use these proteins alone or in combination.

3. Choose a Healthy Fat (1-2 serving – amounts vary by ingredient)
- Certain vitamins and phytonutrients in fruits and vegetables need fat for absorption – so don’t leave it out!  Keep serving size in mind, though – more isn’t necessarily better.

4. Bulk it Up with Fruits and Vegetables
- Pump up your salad’s color, volume, and nutritional value – just be cautious of the serving sizes for starchier vegetables.

5. Jazz it Up
- These toppings aren’t necessary, but they add extra flavor.  Some are higher in carbohydrates and fat than others – so consider your needs, and choose portions wisely.

6. Dress it Up
- Use citrus juice, vinegar, or olive oil-vinegar mix.  If using store-bought dressings, read the Nutrition Facts panel and ingredients to choose the best option.

Here are some examples to get you started:

Southwestern:
- Base: Romaine
- Protein: Black beans and/or grilled chicken
- Healthy Fat: Avocado or olive oil-based dressing
- Bulk it Up: Carrots, corn, onions, peppers, tomatoes
- Jazz it Up: Cilantro, low-fat cheese
- Dress it Up: Lemon or lime juice (Bonus: This will help keep the avocado from browning!) or olive oil-based dressing

Mediterranean:
- Base: Mixed greens
- Protein: Chickpeas, tuna or salmon (Bonus: Fatty fish double as a protein and healthy fat)
- Healthy Fat: Fatty fish, olives, olive oil-based dressing
- Bulk it Up: Artichoke hearts, cucumber, peppers, red onion, tomatoes
- Jazz it Up: Low-fat/fat-free feta cheese, whole-wheat orzo
- Dress it Up: Vinegar or olive oil-based dressing

Roasted Vegetable:
- Base: Kale
- Protein: Grilled chicken or tofu
- Healthy Fat: Olive oil-based dressing or walnuts
- Bulk it Up: Roasted – Asparagus, broccoli, carrots, cauliflower, mushrooms, onions, sweet potatoes
- Jazz it Up: Low-fat cheese, wheat berries
- Dress it up: Lemon juice or olive oil-based dressing

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on LinkedIn or on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

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How to Choose a Running Shoe by Jason Saltmarsh

July 18, 2014 By Leave a Comment

Be good to your feet! Choosing the right running shoe is one of the most important decisions a runner must make. The wrong shoes can lead to injury, discomfort, or end your running career before it begins. However, choosing the right shoe will keep your feet happy, support your unique running mechanics, and make the miles fly by.

How to Choose the Right Running Shoe for YOUR feet.

1. Foot Type and Gait Analysis
We all have unique physical attributes. The first step to finding the right pair of running shoes is to determine your individual needs. Do you have flat feet or high arches? Do you pronate or supinate? Are you a heel-striker? These are difficult questions, especially for beginners. Fortunately, there are experts available (at no cost) to analyze your specific needs and point you in the right direction. Find your local running specialty store and pay them a visit.

2. Don’t Believe the Hype
Be careful not to get caught up in the marketing hype that shoe companies use to sell their products. Every year there are claims to be the new innovative product, however you’ll want to go with something that has been tested and validated.

3. Comfort Over Style
Once you know the type of shoe you need, the fun begins. Try on as many shoes as you can. When you find a shoe that feels good, you’ll know it right away. Your running shoes should provide plenty of wiggle room for your toes while remaining snug around your heel. Hopefully, you find a shoe that looks as good as it feels.

4. Run Before Buying
Run in your shoes before purchasing them. Most specialty stores will allow you to take a quick run in their shoes before you buy them. If you purchase online, look for companies that will allow you to return them after taking them out of the box for a run. The run test should be done at your regular running pace to determine fit and feel.

Jason Saltmarsh is a competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced 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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Weight Training: Why You Should Start NOW! By Angelena Riggs

July 16, 2014 By Leave a Comment

If you’ve never ventured to the weights section of your gym, then you are missing out! Weight training is the fastest way to speed up your metabolism and give you a tight tone look. Weight training isn’t only good for your appearance either it is so great for your overall health.

Here are the top 5 benefits when it comes to weight training:

1. Lose or maintain your weight. Wherever you are in your fitness journey, strength training can help you lose body fat or maintain the weight you worked hard to reach. When you add lean muscle your metabolism is revved up and helps to burn more body fat even when you are not working out.

2. You will look lean even if the scale doesn’t change. Muscle weights more than fat, but takes up less space. For example a woman who works out with weights may weight 150, and her friend who doesn’t also weighs 150, the woman who strength trains will look leaner and fit.

3. It maintains or improves your bone density and muscle mass. Studies have shown that weight bearing exercise is the best way to increase or maintain your bone density and muscle mass as you age. Both of these tend to decrease with age, the best way to slow this loss, you guessed it lifting weights! This will improve your quality of life as you age.

4. It is important for your mental and emotional well being. When you work out you are releasing endorphins which improve your mood. The more consistent you are with your workouts the more benefits you will see. Exercise is also a great anti-depressant and helps to improve your quality of sleep. Have you ever finished a workout and felt like you can take on the world?

5. It reduces your risk of injury and illness. Strength training helps to increase the strength of your connective tissue, muscle and tendons which improves your range of motion in every day life, thus leading to less injury. Regular strength training also helps to strengthen your immune system. Who doesn’t want fewer sick days?

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.

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Fitness Blunders by Nicole Bryan

July 14, 2014 By Leave a Comment

Slamming the weights, not wiping down the equipment after your use or cutting in one someone else’s superset without asking! These are all etiquette oops-a-daisies in the gym. There are also misconceptions in the science of doing exercise that you’ll see often in the gym. Are you guilty of any of these?

Doing too much too soon. As a basic principle your body’s job is to always adapt to what you’re doing. Your muscles will adapt to the load of your workout by becoming stronger, when the load is appropriately increased in small intervals that is. Performing too many exercises too soon will place harmful stress on muscles, as well as your tendons and ligaments leading to injury.

Using momentum. Another basic principle in the science of exercise is control before load. If you are unable to control the weight you are lifting, it is too heavy. Decrease the weight before causing injury. Control means you should be able to stop the movement at any time during the range of motion. If this is not possible, momentum has taken over in place of your working muscles. Bouncing through exercises is a waste of time and more importantly, will lead to injury.

Doing the same thing all the time. Performing the same exercises for months on end will lead to a plateau. If you perform the same workout, same weight, same order, same exact exercises, your body will no longer be experiencing overload which means your body will cease becoming stronger.

Rushing through your workout. Rushing through your workout will cause your form to suffer, therefore increasing chance of injury. If the duration of your workout is overwhelming, it will be unsustainable. In turn you won’t be consistent. Since consistency is the key to your body changing, if you are hurrying through your workout to get it all in, it’s time to re-evaluate our exercise plan or change your schedule to allow for the extra time in the gym.

Pushing through extreme range of motion. More is not necessarily better in regards to exercise; the same rule applies to range of motion. Moving in a greater range of motion is not always best, because you’ll sacrifice stability. It’s important to stay in the range of motion where the resistance is the greatest on the goal muscle.

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Mix it up!

July 11, 2014 By Leave a Comment

Get Fit Quick Tip

Mix it up! Change up a component of your workout routine every 4-6 weeks to:

Keep results coming. Your fitness will improve while adapting to a new challenge.
Increase motivation. Your mind and focus is required when learning new exercises or skills.
Decrease risk of injury. Changing the angle at which you’re working your body prevents over-training.

 

Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

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Summer Refreshment by Shirley Plant

July 9, 2014 By Leave a Comment

Summer Popsicles- Dairy, Sugar Free and Chemical Free

Making your own homemade popsicles means you control the sugar content and leave behind the chemicals, plus many kids who have food allergies cannot have store bought frozen treats.

Using frozen or fresh fruit and dairy free milks are a great way to provide a healthy treat for kids- add in some ground chia or even hempseeds to add some protein to your pops! Check out the recipes below and enjoy!

Peach Cardamom

Ingredients
2 cups frozen peaches
1- 1 1/2 cups vanilla hemp milk
1 tbsp honey
pinch cardamom

Directions
Blend all ingredients until smooth and pour into popsicle molds and freeze

Strawberry

Ingredients
1 cup frozen strawberries
1/2 cup frozen peaches
1/2 cup full fat coconut milk
1/4 cup chia seeds
1/2 cup coconut water

Directions
Blend ingredients in a food processor until smooth
Pour into popsicle molds and freeze

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

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Catch it!

July 7, 2014 By Leave a Comment

Catch it!

Living healthy is contagious! Catch the energy and then pass it on to others you know struggling with exercise motivation! It’s challenging to be around those who enjoy fitness and physical activity, and NOT smile and take part. Joining our #HealthyWayMag Fitness Chat Community on Twitter is easy. Here’s how:

 

When: Every Monday 5pm(Pacific)/8pm(Eastern)

Where: Twitter!

How: Simply follow #HealthyWayMag for live chat feed

Thank You Summer Fitness Chat Sponsors! Check them out and learn how they can help improve your fitness.

RunnerBox.  Runnerbox delivers subscription boxes full of products hand selected to enhance the training, racing and recovery of runners, cyclists or triathletes. It’s the perfect gift for yourself or someone else! Check out their Runnerbox, Tribox and Cyclebox. Follow them on Twitter for more info.

Momentum. Momentum Jewelry’s signature piece is a delightfully comfortable bracelet that blends function with purpose. Intended for active use, it is washable, lightweight, and non-tarnishing. More importantly, their motivational and inspirational sayings are personalized and become internalized. Check them out on Twitter to see all their products.

Milestone Pod. Milestone Pod the simplest way to track the mileage on your shoes. Lace the Pod on and it automatically collects workout data including: distance, pace, cadence, stride length, stance time, calories, and run history.  The Pod also displays the total mileage on your shoes, so you know when it’s time to replace them! Follow them on Twitter for details.

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Grilled Fruit Kabobs by Helen Agresti, R.D.

July 2, 2014 By Leave a Comment

Grilled Fruit Kabobs

Grilled fruit kabobs are a great way to get kids cooking in the kitchen.  Our kids love being creative with fruit.  These kabobs make the simplest dish look like a gourmet meal.  The heat from the grill enhances the sweet flavors of the fruit.  This makes grilled fruit kabobs the perfect accompaniment for a savory piece of chicken or fish-not to mention a very nutritious one too.

 

Ingredients
•    1 c strawberries, sliced
•    3 kiwi, sliced
•    1 c mango, chopped
•    6-8 skewers
•    balsamic glaze, to taste

Directions
1. Soak skewers in cold water for 15 minutes.
2. Heat grill on low-medium heat.
3. Pick 3 or 4 of your favorite fruits.  Slice into bite size pieces.
4. Thread 3 pieces of each fruit onto each skewer in any order you prefer.
5. Spray a piece of foil with no-stick cooking spray. Place the skewers onto foil and drizzle with balsamic glaze. Grill for 3-4 minutes per side.

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

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On the Trail Stretching by Nicole Bryan

June 30, 2014 By Leave a Comment

If you’re heading to the hiking trails for exercise this summer. Try the following stretches after your next hike. The following stretching series is for those without injury or illness concerns, perform at your own risk.

Standing Figure-4 stretch: Cross your left ankle over your right knee. Bend from your hips and sit back feeling a stretch in the left leg. Hold on to a stable object for balance. Release. Repeat the stretch crossing your right ankle over your left knee.

Standing Hand-to-Ankle stretch: Bend your right leg leg and hold your ankle behind your body feeling a stretch in the front of your thigh. Release and repeat bending your left knee and holding your left ankle.

Standing Lunge stretch. Step back with your right foot about three feet behind your left. Push your right heel down and bend your left knee until you feel a stretch in the calf of the back leg. Release and repeat stepping back with your left foot.

Standing Hamstring stretch. Place your right foot into an object about knee-height. Lift your chest and pull up your toes of your right leg until you feel a stretch in the back of the thigh. Release the stretch. Now place your left foot forward and up on an object about knee-height.
Stretching after your hike is a nice transition from exercise to rest. Hold each stretch for 10-30 seconds and never stretch into pain. Perform each stretch 1-3 times per leg. Add deep breathing into your stretching regime. Inhale deeply while moving into each stretch and exhale while relaxing further into the stretch.

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