November 22, 2025

Medical Clearance to Exercise: Necessary? By Sarah Johnson

January 7, 2014 By Leave a Comment

If you’ve recently joined a gym or enlisted the guidance of a Fitness Professional, you may be asked to provide a Medical Clearance to Exercise.

Medical Clearance to Exercise: Necessary or Waste of Time?
 

Is medical clearance to exercise really important?
Yes. Safety is top priority. We want you to get in a great workout, and we want to be sure you’re doing it in a safe manner.

How to obtain medical clearance to exercise? Getting medical approval prior to starting an exercise program shouldn’t be difficult.  Your Fitness Professional should hand you a form for your physician to review and sign. Call your doctors office and simply request that your physician review and email/fax/mail in your facility’s clearance form. Once it’s received and discussed with your Fitness Professional, you can usually begin your workout immediately.

What if you don’t have a regular doctor to review the form? Ask your friends for the name of their doctor. Having a doctor who is familiar with your health history is of benefit to everyone. Make an appointment and proceed from there.

WHY is medical clearance important? Exercise should be enjoyable and effective. There are many medical issues that may affect the type, duration or intensity of exercise you should be performing: high blood pressure, heart rate limitations, bone or joint injuries and others. You may not even be aware of your medical conditions until consulting with your doctor. It is very important that your fitness instructor or gym facility knows that you may have some restrictions before beginning an exercise program because:
A) we don’t want you to get hurt or further injured.
B) you may not be able to reach your goals as quickly or effectively without some modifications due to your considerations.

Once medical clearance has been accepted, you’ll be on your journey to better health!

Follow Sarah on Twitter @SarahJChicago

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No-Bake Snack Bars by Heather Mangieri, MS, RD, CSSD

January 5, 2014 By Leave a Comment

These no-bake bars are quick to prepare and make a great snack!

Ingredients:
1 cup rice cereal (such as Rice-Krispies or equivalent)
1 cup uncooked quick-cooking oats (whole or ground in food chopper)
1/3 cup nut butter (almond, cashew, peanut, etc)
¼ cup chopped dried fruit (your choice)
¼ cup chopped nuts (walnuts & almonds work great but use what you like)
¼ cup brown rice syrup (or honey or molasses)
1 Tbsp honey (save for the end)
2 Tbsp dark brown sugar
3 Tbsp ground flaxseed
1 tsp vanilla extract
1 tsp ground cinnamon

To Prepare:
1. In a large bowl, combine the rice cereal, oats, flax, cinnamon, dried fruit and nuts. Mix well. A large bowl is recommended because you will need extra room for when the other ingredients are combined later.
2. In a small saucepan, bring the syrup & brown sugar to a boil (stir constantly); remove from heat.  Stir in the nut butter and vanilla.
3. Pour the hot nut butter mixture into the bowl of dry ingredients, stirring well (mixture will be thick.) Use a piece of wax paper to press the mixture into an 11 x 9” pan (that has been sprayed with cooking spray.)
4. Let cool.
5. Drizzle the 1 Tbsp of honey over the top of the pressed, cooled mixture. Cut into 12 bars.
6. Wrap each bar individually in plastic wrap.  Store in the refrigerator.

This recipe makes 12 bars. Each bar contains 140 calories, 6g Total Fat, 19g Total Carbohydrate, 4g Protein.
Enjoy!

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her Facebook community.

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Choosing Health Resolutions that Stick! By Andrea D’Ambrosio, RD

January 2, 2014 By Leave a Comment

How to Choose Health Resolutions You WILL Keep:

What is the point of making a resolution for living better, healthier lives if it is not maintainable? Here are my 4 best tips for weight loss and great health. All my tips are achievable and sustainable!

1. Focus on “life-long change” – Ditch all those fad diets, the hunger strikes, the elimination diets and take charge of your health with real foods that taste good! Remember that any valiant effort to lose weight that involves deprivation and/or extreme exercise is unsustainable; you will eventually default to your old habits. Strategies that are enjoyable are sustainable!

2. Fill up with Fibre: Fibre fills us up on few calories; it slows digestion, lowers cholesterol and stabilizes blood sugars. Choose whole grains (ie. oatmeal, quinoa, brown rice, barley) and b-fast cereals with more than five grams of fibre per serving. Add 1.5 Tbsp of chia seeds to cereal and yogurt to boost fibre at a meal or snack.

3. Take the stairs: Taking the stairs burns twice the number of calories as walking. Stair climbers also have greater leg strength and better aerobic capacity. Climbing just two flights of stairs daily could equate to a 6 pound weight loss per year. Similarly, if you did six flights a day, this could be a 18 pound weight loss over one year.

4. Learn to cook! We have become increasingly dependent upon processed, convenience and restaurant meals. Similarly, our taste buds have become accustomed to crave these types of high fat, salt laden and high sugar foods. Cook your own food more often to improve your dietary quality and decrease your reliance on processed foods. Your waistline will
thank you for it!

Andrea D’Ambrosio is a Registered Dietitian and owner of Dietetic Directions, a dietary counseling and education company in Waterloo, ON. (www.dieteticdirections.com). Follow her on twitter @DambrosioRD or like her page on Facebook https://www.facebook.com/andredambrosiord

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Thank You for Encouraging Healthy Lifestyles

December 31, 2013 By Leave a Comment

Encouraging health living by example is a powerful trait. Check out the following businesses who believe in healthy living and are passionate about sharing the benefits with others. Simply visit their website to learn how they can assist in your healthy lifestyle!

JOIN US on Twitter every Monday at 5pm(Pacific)/8pm(Eastern) for our Motivational-Monday Fitness Chat!

THANK YOU to our December Fitness Chat Sponsors!

Flip2BFit. Peak your kids interest to be active through the innovative games. Ideal for the whole family to play on a weekend, for a group activity at a birthday party, or for teachers to have on hand as a rainy day activity. Their games encourage self-esteem all realized through the spin of a wheel and the flip of a card! Follow them on Twitter @Flip2BFit.

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.

All3Sports. All3Sports is your triathlon training and racing solution! You’ll find everything the sport of triathlon requires including apparel, bikes and wetsuits. You’ll also find everything needed for the independent sports of Running, Swimming and Cycling. With one click to their website you’ll enjoy top products complete with professional knowledge and excellent customer service. For new product and special promotion information, follow them on Twitter via @all3sportscom.

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Leaders, Teachers and Coaches: 2013 Twitter Must-Follow List

December 29, 2013 By 3 Comments

Follow these Healthy Living Professionals for coaching, leadership, mentoring and guidance to live your healthiest and most fit! Health Your Way Online proudly presents our 2013 Twitter Professional’s Must Follow List.

THANK YOU ALL for your encouragement, dedication and passion for healthy living!

 

@SmashFit Heather Frey

@thebikinichef Susan Irby

@MaggieAyre Maggie Ayre

@MoveLiveLearn Amanda Stanec, PhD

@LoRoRD Lori Rosenthal, RD

@CarlaYoung Carla Young

@HelenAgresti Helen Agresti RD

@BobChoat Bob Choat

@marathonmom217 Amy Dedic

@lmaydak Laura M

@slowswimmer Kenny Steil

@chrisfreytag Chris Freytag

@ThriveFit Pamela Hernandez

@30secondmom 30 Second Mom

@AskDocG Deborah Gilboa, MD

@ShapeHerEsteem Shaping Her Esteem

@LifeCoachMary Mary Allen

@NutritionCheck Heather Mangieri RDN

@InspiredRD Alysa Bajenaru, RD

@runwiki Lisa McClellan

@TonedandFit Toned and Fit

@FitnessToGo  Tera Busker

@SarahJChicago Sarah Johnson

@LoriShemek Lori Shemek PhD, CNC

@kerigans Keri Gans

@YourCoachNicole Nicole Burley

@FitExpertJess Jessica Matthews

@StressFreeKids Stress Free Kids

@Smart_Kitchen Kathy Smart

@bemorehealthful Rachael Roehmholdt

@PTGen Gen Levrant

 

 

 

 

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What to wear on your next run: A guide for every climate by Jason Saltmarsh

December 26, 2013 By Leave a Comment

Wondering what to wear during your next run? Choosing the proper clothing and gear is important to your performance, your safety and your enjoyment.

Remember the classic runner’s rule: Always add 20 degrees (F) to the temperature outside, and then dress appropriately. Example: If it is 72 degrees outside, it will feel like 92 degrees during your run.

 

Above 85 F (29.4 C)
At this temperature run with as little on as possible without upsetting your neighbors or the local authorities. Hydrate often during your run, run a course that allows for you to stop and get home quickly without being stranded too far from home (repeat loops). Let someone know you’re out there before leaving.

Try to run in the early morning or early evening hours to avoid the hottest part of the day. Watch for signs of  overheating. Think about taking the day off or going for a swim.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap (pre-soaked and frozen)

Phone in case of emergency

75 to 84 F (23.8 to 28.8 C)
Remember that your body will heat up quickly on the run. You’ll want to hydrate appropriately and avoid the midday heat if possible.

Wear reflective gear if you are headed out before sunrise or after sunset.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap, singlet or tech t-shirt optional

60 to 74 F (15.5 to 23.3 C)

This is a nice temperature for running. Enjoy the experience.

Shoes, socks, shorts, tech t-shirt, sunscreen

45 to 59 F (7.2 to 15 C)
Great racing weather! Marathoners and half marathoners rejoice. These days were made for PRs. You’ll want to warm up with an extra layer and have it ready to put back on when you finish.

Shoes, socks, shorts, long sleeve or short sleeve tech shirt, sunscreen, light jacket for warm-up

35 to 44 F (1.7 to 6.7 C)
These temps may be a bit too cool for the spectators, but the runners are still feeling great. Be sure to stay warm before and after your run with a jacket and sweatpants. You might consider a pair of light gloves and a hat. The most dangerous part of the day is post-run if you are sweaty and exposed.

Shoes, socks, shorts, long sleeve shirt, light gloves, beanie, lip balm, pants and jacket for warm-up and post-race

Light leggings are optional for those who are averse to the cooler temperatures

25 to 34 F (-3.8 to 1.1 C)
Welcome to winter running! The temps may be dropping, but that doesn’t mean you have to drop your mileage. Layers are key when dressing to survive cold temperatures. But, you don’t want to sweat too much, so be sure to wear breathable layers made for running.

Shoes, socks (wool), leggings/tights, tech t-shirt, running jacket, gloves/mittens, hat, Vaseline on face, lip balm

Below 25 F (-3.9 C)
This is when you start to consider the benefits of a gym membership or a treadmill. Only the truly dedicated/crazy ones are out there on days like this. But some of us can’t be caged and just need to be free. Choose a course that allows for you to return home quickly if you need to (repeat loops.) Let someone know you are out there before you leave.

Shoes, socks (wool), leggings/tights with shorts over them, long sleeve tech shirt, additional tech t-shirt, running jacket, mittens, hat that covers your ears, neck warmer or collar turned up on jacket, Vaseline on your face, lip balm, sunglasses.

Phone in case of emergency

Rain
Wear a hat to keep the rain out of your eyes

Consider nip guards or bandaids to avoid painful chafing from heavy wet clothing

Vaseline on other chafing areas

Waterproof shell if temperatures allow it

No shirt if temperatures (and local laws and customs) allow it

Vaseline on toes and heels

Snow
Winter gear (see above)

Reflective safety clothing

Shoes with modified spikes or non-slip treads attached

Ace bandage or gaters wrapped around your ankles if the snow is deep enough to get in your shoe and cause discomfort

Vaseline on face

Lip balm

Wind
Windbreaker if appropriate

Sunglasses

Vaseline on face

Lip balm

Safety is paramount! Remember: There are some weather and climate conditions that are too dangerous for anyone to be out running on the roads or trails. Always use good judgement and stay safe to run again another day.

Other ideas? What did I forget to mention? Let me know in the comment section.

Jason Saltmarsh is an 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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There’s ALWAYS Time for Exercise! By Tera Busker

December 20, 2013 By Leave a Comment

Time Saving Workout Tricks

Have you ever planned on getting in a great workout, but you have to skip the gym because you just don’t have the time? We are all running late, in a hurry or have something else that we need to be doing but that doesn’t mean that you have to forgo your workout. You just have to make the most of the time you have.

Time your Rest Periods

In between sets or circuits, rest for ONLY the time it takes to catch your breath and feel ready for the next round and not a second more. Playing around on your phone, chatting with your workout buddy and flipping through a magazine will only distract you. Keep your rest breaks short and stay on task. You will be surprised how much time you save.

Interval Training

Unless you are training for a marathon or another endurance sport, there is no reason why you be doing long cardio sessions at a moderate intensity. Kick your cardio up a notch and decrease your workout sessions with interval training. By alternating high intensity bouts of exercise with moderate “recovery” periods, you can burn a ton of calories in a short amount of time. One great example is tabata training. Do a high intensity exercise like jump squats as fast as you can with proper form for 20 seconds then rest for 10 seconds. Repeat this for a total of 4 minutes.

Strength Training and Cardio in One

Why split your cardio and strength training up when you can get them both done at once? Doing exercises that use multiple muscle groups as once in a circuit style with little to no rest between exercises, will raise your heart rate and challenge your muscles. Exercises like pushups, squat presses, lunges with bicep curls will have you breaking a sweat, shaping your muscles and out of the gym in no time.

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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Sweet and Sour Chicken Recipe by Shirley Plant

December 18, 2013 By Leave a Comment

Looking for a quick, healthy dinner the whole family will love, especially if dealing with food allergies? Try my Sweet and Sour Chicken recipe, it is sure to please even those picky eaters!

 

Sweet and Sour Chicken

Free of dairy products, wheat, yeast, corn, sugar, eggs, soy, nuts, and gluten.

2 pieces boneless, skinless, chicken breast, cut into bite sized pieces
1 onion, chopped
1 cup celery, chopped
1 cup carrots, chopped
1/2 red pepper, chopped
olive oil

Sauce:
1 cup unsweetened pineapple juice
1 tbsp apple cider vinegar
1 tbsp arrowroot powder
1/4 cup water
1 tbsp tomato paste

In a frying pan with enough oil to cover the bottom of pan, cook chicken over low to medium heat, stirring frequently for approximately 10 minutes. Remove chicken and set aside.  Saute onions for a few minutes in pan with a little more oil or some water. Add in celery, carrots and peppers and water and cook over medium heat for 10 minutes. Add in the chicken pieces. In a separate bowl mix sauce ingredients together and pour over chicken and vegetables and let simmer for a few minutes so sauce will thicken. Serve over rice and with a side salad or steamed vegetables.

Recipe by Shirley Plant- Nutritionist/ Dietary Consultant
Author of Finally… Food I Can Eat, a dietary guide and cookbook for people with food allergies, and those looking for healthy, tasty recipes. Contact Shirley for assistance with menu planning and for healthy recipes everyone loves!
info@deliciousalternatives.com. Follow her on Twitter @sherrecipes.

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Heading into your off-season? 5 tips for marathon recovery by Jason Saltmarsh

December 13, 2013 By Leave a Comment

5 Tips for Marathon Recovery

Congratulations! You did it. Celebrate and pat yourself on the back for completing the marathon. 99.5% of the American population will never know what that feels like. The marathon is a grueling 26.2 mile event. Your body will be weaker and your muscles will be damaged after pushing yourself hard over such a great distance. Marathon recovery requires patience and attention. But, if you do it right, you’ll be tearing it up again in no time!

1. Rest
Do what Jackson Browne says and “take it easy.” You already showed the world what you can do. It’s OK to dial things back and put your feet up for a little while. The first two days after the race you should not even think about putting your running shoes on. Maybe a little walk around the block or through the neighborhood to get the blood flowing, but nothing more. Try to get in bed early and let your body recover and rebuild.

2. Nutrition
You probably burned in excess of 3500 calories on race day and lost a few pounds between the start and the finish. Your body consumed all of your available fuel and then tapped into your reserves. Now is the time to restock the shelves with nutritious meals and plenty of water. You will feel better and have more energy if you keep the tank full with healthy snacks throughout the day. You may want to consider an immunity booster or extra vitamin C to keep your body protected during this time.

3. TLC
Icing sore muscles and joints, elevating your feet, and massaging your muscles will all help speed recovery and make you feel less like a stiff legged zombie. Be careful not to do any kind of deep massage for at least several days after your marathon. Your muscles are still very tender and vulnerable. Even if you feel better, you are still a mess at the microscopic level.

4. Walking
Walking can be very therapeutic. It allows you to get outside and feel like your back in the routine again- albeit much slower. Cross-training activities like cycling and swimming are also a good forms of exercise to help keep your cardio levels high while reducing the stress on your overused muscles and joints. Whatever you choose, keep it easy and stay in the green zone for effort.

5. Backwards Taper
As you make your way back to regular training, think of it as a reverse taper. You are going to slowly build your mileage up in a way that will keep you healthy, reduce injury, and give you a solid foundation to build upon for the future.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he completed 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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Exercise Bands for Fitness by Tera Busker

December 11, 2013 By Leave a Comment

You don’t need a gym full of weights and machines to get a great full body workout. Using resistance bands can challenge your muscles in a whole new way. And the best thing about resistance bands is that you can do a workout with them anywhere.

Here are 3 exercises that will are guaranteed to give you results. The following is for those with a solid fitness base. (Consult your physician before beginning an exercise program. Perform exercises at your own risk.)

Squat Press
Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing forward and elbows bent. Squat like you are about to sit on a chair, keeping knees behind your toes. Stand back up to the starting position and then press your arms directly over your head. Return hands back to shoulder height and repeat sequence. Repeat for 10-15 reps.

Reverse Lunge with Bicep Curl
Place the center of the band under the arch of your right foot and hold both handles with the palms facing forward. Lunge backwards with your left foot and perform a bicep curl. Return to start position and repeat for 10-15 reps.  Switch legs and repeat.

Crunch with Lat Pulldown
Loop the band around a stable object, like a railing. Lie on your back, gripping the band’s handles with arms extended over head. Raise your legs and bend your knees so your shins are parallel to the floor. Crunch your upper body forward while drawing your arms toward your knees. Keep the elbows locked and straight during this movement and maintain a relaxed and neutral position in the neck – do not bring the chin to the chest. Roll back to starting position. Repeat 20 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

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