November 22, 2025

3 Tricks to a Time Efficient Workout by Gen Levrant

October 21, 2013 By Leave a Comment

Not having enough time has become one of the biggest excuses, for not being able to fit in a workout. As a trainer, one of my jobs in recent years has been helping my clients manage their time and work/life balance better so they see it actually IS possible to fit in quick effective workouts! And we all know the endless positive side effects of these…Yet on the other hand, so many who DO find the time end up not actually making the most

Whether you have a personal trainer or not, what are the workouts you do on your own like? Are they as time efficient as they could be?

Here are 3 ways to guarantee a time efficient and effective workout:

1. Schedule your workouts. Look at your weekly routine to decide the most realistic time with the least chance of distraction or disturbance. Once you have determined this, treat your workouts as essential meetings with someone whom you cannot afford to cancel. If you value your health, mind and wellbeing then you will have no trouble viewing and scheduling them this way!

2. Set a timer. Say to yourself for this period of 20, 30 or 40 minutes, I am going to train with no distractions. Then set an alarm. If you are using your phone or iPad, put them in flight mode. If you have young children, perhaps try this during nap or school time.

3. Change the variables. Meaning your rest time, number of reps/sets, exercises or order – every workout you do should be slightly different. In doing so, you’ll trick your body into working harder as it will not have a chance to get used to what you are doing!

If you attend a gym or health club, think how many people you see dawdling, reading magazines, chatting to their friends…or perhaps not even setting foot in the gym and going straight to the coffee lounge!

Don’t get me wrong, it’s great to socialise but we all want results from our workouts, right? So if you have a tight schedule, try these tips to always have time for a workout! Happy training and have fun!

Gen Levrant is an Advanced Personal Trainer and weight-loss specialist. She runs a private functional training studio in Southampton UK helping people to get safe and permanent results. For further info on how Gen can help you email her via gen@fasterpt.com or visit http://www.fasterpt.com/personal-trainer-southampton. Follow her on Twitter @PTGen, and find her on Facebook

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Does Running Build Life Skills? By Jason Saltmarsh

October 18, 2013 By Leave a Comment

Being a runner is not always just about logging miles and monitoring our pace. Being a runner builds life skills that translate into our work world, family world and social world. Here are just a few reasons why being a runner builds character and other life-skills:

 

Stress Relief – This one seems obvious. What better way to let go of the stress you absorb throughout the day than a run?

Common Ground – Our family talks about running, shoes, racing schedules, diet, PRs, and other running topics. We all contribute to the conversation and we all are invested in the subject. How many other sports allow for the entire family to participate in the same event and be on the same team?

Shared Challenges – Who doesn’t appreciate the agony of side stitches, blisters, and running hills? When things don’t go so well we seem to know the right words to say, because we’ve been there too.

Shared Joy – Age group awards, personal bests, great runs, new trails, and successful races are shared accomplishments to be enjoyed and celebrated by all.

Environmental Awareness – We take care of the world we occupy. To run on the roads makes one appreciate safe drivers and responsible pet owners. It makes you think about your role in keeping the environment safe and clean for yourself and others.

Healthy Living – When you’re healthy, you’re usually happy. Running helps keep all of us healthier so that we can avoid the pitfalls of poor health.

Goal Setting – Long term goal setting contributes to a focused and positive attitude. Runners have to see the bigger picture and appreciate that hard work produces results.

Discipline – Perseverance takes lots of personal discipline. This carries over into other aspects of life including school and work.

Humility – There is always somebody running faster or further than you. Runners know this and remain some of the most unpretentious people I know.

Self Confidence – When you train hard and you feel good about yourself it shows. Hold your head high and run with your back straight and your eyes forward.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he will race 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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Breaking a “No Fat” Mindset By Laura Maydak

October 16, 2013 By Leave a Comment

Weight struggles may create somewhat of a “dietary fat phobia”, but it’s important not to let a low-fat mindset become a no-fat mindset.  The Dietary Guidelines for Americans recommend healthy adults consume 20 – 35% of their daily calories from fat.  These recommendations aren’t made without reason, so let’s focus on why we need fat in our diet – and how to choose the best sources.

 

Key Functions of Fat:
•      Digestion, absorption, and utilization of fat-soluble vitamins and phytonutrients (who knew that consuming fat with fruits and vegetables was so important?)
•      Delayed gastric emptying, making us feel fuller longer (meaning fat can be good for weight loss)
•      Providing a concentrated source of energy
•      Proper cell functioning
•      Hormone production
•      Regulation of body temperature
•      Cushioning of organs and bones
•      Providing flavor and texture to food

Types of Fat
The “Good” – Unsaturated fats
- Monounsaturated fat
•      Benefits: may lower total cholesterol, LDL (“bad”) cholesterol, and triglycerides when substituted for saturated fats
•      Sources: olive oil and other vegetable oils, nuts and nut butters (especially peanut), avocado

- Polyunsaturated fat
•      Omega-6 benefits: may lower LDL cholesterol when substituted for saturated fats
•      Omega-6 sources: corn oil, sunflower oil, soybean oil, nuts, seeds
•      Omega-3 benefits: may lower triglycerides when substituted for saturated fats
•      Omega-3 sources: Fatty fish (such as salmon), flaxseed, canola oil, walnuts

The “Bad” – Saturated and trans fats

Note the word “substituted” – adding unsaturated fats to an already high-fat diet is not beneficial.  If you’re unsure of a food’s fat content, read the nutrition facts panel to see the amount of saturated, unsaturated, and total fat per serving.

Smart Swaps
•      Guacamole instead of cheese-based dip
•      Nut butter in place of cream cheese on toast
•      Replace high-saturated fat condiments on sandwiches with avocado
•      Use vegetable oil instead of butter to sauté
•      Substitute avocado for butter or shortening while baking (1:1); vegetable oil may also be used (ratio is a little less than 1:1)
•      Choose fatty fish instead of red meat

Laura Maydak has a B.S. in Clinical Dietetics and Nutrition from the University of Pittsburgh, and is currently a graduate student in the school’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Aside from school, she is an avid runner, fitness enthusiast, and wanna-be chef.  Connect with Laura on twitter (@lmaydak) for motivation and tips for living your healthiest, happiest life – all given with a healthy dose of humor.

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Is Calorie-Counting For You? By Danielle Prestejohn

October 7, 2013 By Leave a Comment

For a very long time I was convinced the answer to my weight loss would come down to math. If I could just figure out the perfect amount of calories to eat then I could finally lose weight for good. Problem with this was I got a bit carried away and dipped into some dangerously low calorie counts in the process. When I started to learn that my weight or life for that matter, wasn’t all about the number of calories I consumed I started to get a little less strict.

Eventually I gave up calorie counting all together but in the process I came across a minor hiccup; I knew how many calories were in just about everything. Even now I can easily rattle on the calorie contents of dozens of foods. It seems to be something I retained and have never forgotten. As you can imagine this made taking a blind eye to how many calories I was consuming rather difficult. In the process I developed some strategies to help me get away from the structure of my calorie counting diet and they have brought me tons of success in moving away from such a rigid diet.

Eat out. This was one of the scariest things for me but eating out helped me immensely because I learned to give up the control of my food. Someone else was preparing what I was eating and I had no clue how many calories I was consuming. Was it frightening? Absolutely. Was it worth it? Totally.

Cook. During the deepest of my dieting days I would rely on packaged foods that had a definite number of calories. Things like bars, shakes, and frozen dinners were perfect because they had an exact number of calories. No thinking included. When I started cooking this all became a little less obvious. Sure I knew how many calories were in a piece of chicken, but when I added peppers, spinach, and unknown amount of oil, I had no idea how many calories I was getting. This brings me to my next point…

Don’t weigh or measure a thing. For a very long time my food scale was my best friend. When I threw mine away I took away the knowledge of just how much I was eating. Suddenly I was estimating portions and slowly forgetting what exactly 4 ounces of chicken or a tablespoon of peanut butter looked like.

Cook in batches. I started experimenting with things like soups, stews, and chili because I could throw a ton of ingredients in a bowl, mix it up, and take out a portion without knowing exactly how much of anything was in that meal. I was really hesitant about this one but this ended up being one of the secrets to learning how to listen to my hunger cues again.

This article is written by Danielle Prestejohn, M.S. Applied Nutrition. Sign up for Danielle’s free guide to ditching the diets and ditching the misery via http://danielleprestejohn.com/free-updates/ For more information go to http://www.danielleprestejohn.com and http://www.Facebook.com/daniellegracep

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Beginners Guide to Weight Training by Tera Busker

October 2, 2013 By Leave a Comment

Recently decide to start strength or weight-lifting program, but don’t know where to start? Do you walk in to the gym and you’re not sure what machines do what? Everyone has been in this position at least once before; we were all once new at the gym, and you didn’t know where to go or what to lift or how to use the machines. Well, have no fear – your beginners guide to lifting is here! (As always, consult your physician before beginning every exercise program. The following exercises are for those without injury.) A basic understand of neutral posture and stabilization mechanics should be mastered before beginning a weight training program. If you’re unsure, ask a Fitness Professional for guidance.

First off – you have to get your body warmed up before you start working your muscles. Doing a short, low to moderate intensity warm up on any cardio machine for 5-10 will increase the blood flow and warm up the muscles preparing them for the workout.Now that you are warmed up and ready to go, it’s time to do work.

Leg Press - Sit on the machine, feet shoulder width apart and heels flat on the platform. Release the safety handle(s) and lower the knees towards the chest, keeping your low back and hips flat on the pad. Once your legs are at a 90 degree angle, return to the starting position. Repeat for 12-15 reps, 2-3 sets.

Assisted Pull up Machine - This machine will allow you to do a perfect pullup by helping you pull up your own body weight. Grasp the handles slightly wider that shoulder width, pull yourself up to the bar and slowly lower yourself down until your arms are straight. Repeat for 12-15 reps, 2-3 sets.

Chest Press Machine - This machine is a great way to help beginners perfect the chest press/bench press movement. Set the machine so the handles are right at chest level. Push the weight out, keeping your back on the pad, and as you bring the handles back towards your body, stop before your hands are in line with the chest. Repeat for 12-15 reps, 2-3 sets.

Dumbbell Curl and Press - This exercise is great for the biceps and shoulders. Hold a pair of dumbbells at arm’s length and sit on a bench. Without moving your upper arms, curl the dumbbells up to your shoulders. Rotate your palms so they face away from your body, and press the weights above your head. Return to the starting position and repeat. Repeat for 12-15 reps, 2-3 sets.

Tricep Pressdown - This exercise strengthen the back of your arms and posture muscles. Attach a straight bar to the high pulley of a cable station. Bend your arms and grab the bar with each hand, your palms facing the floor. Keep your elbows locked to your sides and bend your elbows so your arms are in a 90 degree angle. This is your starting point. Keep abs tight and without moving your upper arms or leaning forward or back, push the bar down until the arms are fully extended. Slowly return to the starting position. Repeat for 12-15 reps, 2-3 sets.

Plank – The best exercise for the core! To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or raise your hips up. Hold for 15-60 seconds, 2-3 sets.

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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Thank You: September Trend Setters

September 30, 2013 By Leave a Comment

Cutting-edge, relevant, innovative and current: all words to describe our September Chat Sponsors. Health Your Way Online offers them each a THANK YOU for Sponsoring our Motivational-Monday Live Fitness Chat on Twitter.

Here are your September Trend-Setters.

Check them out to learn how they can help make your health and fitness, BETTER.

Shaping Her Esteem. Shaping Her Esteem (SHE) promotes the participation of girls in physical activity to increase their health and wellbeing. They share nutrition tips, motivational videos and facilitate boot camps for young girls. They offer fun community events, like this SHEmob- check it out here: SHEmob. 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.

Sockwa. Sockwa is excited to present their newest model, the X8. Now boasting an odor-free, breathable, recyclable mesh fabric that has a moisture wicking inside to keep you cool. They’ve also perfected the Playa Lo and Playa Hi models.  Developed for the beach soccer and beach volleyball players of the world, these minimal beach socks provide comfort and protection. They are expanding their products into retail centers everywhere, so please reach out to stores@sockwa.com and tell them the name and city of the store where you’d like to see Sockwa! Follow them on Twitter for updates and product information.

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! Their breathable material disperses body heat and moisture, and has a negative ion charge to help oxygenate blood. As an American-made durable product, RecoFit’s specific manufacturing method allows users the exact amount of compression, exactly where they need it most. They offer 4 cost-effective products targeting legs, as well as arms. Founded by an athlete, tested on athletes, but made for everyone! Contact your compression experts directly at Recofit@gmail.com or via phone 303/415-0580. Check them out on Twitter!

Jessica Matthews. Health Your Way Online welcomed back our chat co-host Jessica Matthews. Jessica is a fitness expert, @acefitness health coach, fitness blogger, yoga educator and college professor, just to name a few. View her latest YouTube video for expert tips how to get in your workout without equipment, without a gym. Check out her blog for motivation and inspiration.And be sure to follow her on Twitter.

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5 Easy Steps to Becoming a Runner by Jason Saltmarsh

September 27, 2013 By Leave a Comment

My Story
Four years ago I was overweight, had trouble sleeping, made poor diet choices, worked long hours, and was on the precipice of a mid-life crisis. I decided that I wanted to be here to see my grandchildren and great-grandchildren. I wanted to be active and set a good example for my family. So, I decided to run.

Today, I’m fifty pounds lighter, I’m a competitive master’s runner and I feel healthier than ever. This November, I’ll be running in the New York City Marathon.

Step 1 – Have a Plan
My running actually looked a lot like walking to those who saw me struggle down the road during the first few months. However, the thing that helped me get on track was having a plan AND sticking to it. I could look at my calendar and plan accordingly for every workout. The beginning is the most challenging time, because you are forming new habits and breaking old ones.

Creating a calendar is essential to staying on track. Protect your workout time. Don’t compromise. This is important for you. I would recommend putting that calendar in a place where your family and others can see it and support you. It keeps you motivated and accountable.

Step 2 – Set a Goal
My first goal was a local 5K race. I decided when I began training that I would complete a 5K race within three months. Time should be of no concern.

Finishing should be the goal the first time you race or run a new distance. Find local races by searching online or talking to others in the running community that you may already know. Choosing a local race has a few advantages. First, you can easily make it to your race without a lot of logistical planning and expense. Second, it is easy to have your family or friends there to support you. And third, you will hear about the race in the local media outlets and be reminded of your goal as you train.

Step 3 – Eat Well
I chose a few easy steps to get my diet under control. I stopped eating as many bad things, and ate more good things. I stopped going out for lunch, and brought my own to work. I focused on less sugar and cut out surgary drinks altogether.

Challenge yourself: Try eating two servings of vegetables with dinner. Try eliminating sugary desserts for 4 weeks. Try eliminating alcohol for 4 weeks. Try not to eat anything that comes in a box with heating instructions for 4 weeks. These little measures will result in huge health and weight-loss benefits.

Step 4 – Sleep Well
I find that eight hours of sleep each night keeps me in good condition both mentally and physically. Your body needs time to repair and adjust to the stress of a new training regimen so that it can grow stronger.

Be sure to reap the benefits of your hard work by letting your body rest. You may want to give yourself a curfew for a few weeks and see how it goes. If you run in the early morning hours, you’ll probably miss some of your favorite nighttime TV shows. That’s what the DVR is for!

Step 5 – Stay Flexible
Life is unpredictable. Not everyone responds to training the same way. You’ll have good days and not so good days. That’s OK. Listen to your body and rest when something hurts. The individual workouts are not as important as the overall training effort.

There are communities of runners (both online and off) that support, encourage, motivate and challenge each other to reach their goals. Local running clubs can usually be found either online or by visiting running specialty shops. Online, you can turn to your social networks such as Twitter, Facebook, Google+ and the blogging community for more information and resources.

Stay focused. You can do this.

By Jason Saltmarsh. www.SaltmarshRunning.com – Run for your life!
Twitter @SaltyRuns

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Break-Time: At-Your-Desk Stretching

September 22, 2013 By Leave a Comment

Unfortunately sore, tired, painful muscles and joints are a regular and ongoing challenge for those who work in front of a computer. However, there is help! Welcome to the world of ergonomics. Ergonomics involve fitting a worker to his/her work space. An ergonomic evaluation will review posture, reach and focal points, including such angles as seat height, monitor position and keyboard placement just to name a few. A proper fit prevents many of the overuse conditions we may experience, such as cumulative trauma disorders, repetitive stress injuries and repetitive motion injuries. We know of these conditions as tendonitis, sprains, strains, carpel tunnel syndrome, neck/back pain, and bursitis.

One beneficial action to take right now is to take mini-breaks during your work day, school day or study day. Here are several stretches with which to begin: (As always, consult your doctor before beginning any exercises.)

Reach up and over stretch. Reach both arms straight up overhead. Lean to your right, then your left.

Wrist circles. Circle your wrists 5 times one direction, then 5 times the opposite direction.

Extend fingers stretch. Make a fist, then extend and straighten your fingers.

Hands behind body with chin to chest stretch. Lace your fingers behind your body. Keeping your torso upright, extend your arms, and press your hands down toward the floor. At the same time lower your chin toward your chest.

Arms out to sides stretch. Extend both arms straight out the sides of your body. Keeping your arms parallel to the floor and your palms facing forward, pinch your shoulder blades together and pull your arms back.

Hands behind head stretch. Lace your fingers and place your hands on the back of your neck. Keeping your hands in place and your torso upright, pinch your shoulder blades together and pull your elbows wide.

Palm down and in stretch. Extend your right arm in front of your body with your palm facing the floor. Curl your fingers in while bending your wrist down and in. Repeat with your left arm forward.

Arms overhead with look up stretch. Lace your fingers and reach both arms up overhead until your elbows are straight. Look up to the ceiling.

Investing in a professional ergonomics evaluation, taking breaks and doing a few stretches or range of motion exercises during the day will help reduce common overuse injuries we find in the workplace. You’ll also improve work efficiency as well as comfort during your day.

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Stop Trying and Start Doing! by Joanne P. Stein

September 10, 2013 By Leave a Comment

Why aren’t you manifesting according to your timelines or specifications?

It’s because we often don’t take the necessary actions to make dreams become reality and it starts by our use of one little three-letter word — TRY.

 

Set a clear intention of what you want. This can be a financial goal, a health goal, a relationship goal or any other type of goal that will give you more joy in your life.

Take Action. Don’t just try to do a little bit more, actually do it! Have you ever noticed that the harder you try, the less you get accomplished? Why is that? From my perspective, it seems like when I’m trying I have an underlying assumption of failure. It’s as if I’m making an excuse for why I won’t be able to accomplish something. If you heard someone say “I’m trying to get the report finished on time”, how would you interpret it? Would you have confidence that the report would be ready on time?  Probably not. More likely, you’d assume that it wouldn’t be completed on time and you’d probably be right.

Start doing. Trying will give you excuses while doing will get you results. The difference between trying and doing is in your attitude. Trust that you’ll succeed rather than fail and then roll up your sleeves and get to work. Remove the word “trying” from your vocabulary, and notice how much that simple step clarifies your activities. You’re either doing it or you’re not. You’re either taking action or you’re not.

Forget about trying. Trying is barely more effective than idle wishing. Stop trying and get going even if it’s just one baby-step at a time. You eventually will realize that the way you treat yourself, others, and planet earth determines the quality of your life.  Instead of “trying” we’re “doing” and our life changes for the better.

So what positive step can you take NOW that will bring you closer to achieving the type of life you really want? Go for it!

By Joanne P. Stein, Joyologist, www.bestcoach4u.com

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Is Sleep Really Important? By Rachael Roehmholdt

September 6, 2013 By Leave a Comment

Getting great quality sleep is something that comes naturally to all of us. After all, as infants, it’s the one thing we do best. As we grow up, sleep becomes less and less important to us. As adults, our actions throughout the day threaten our sleep quality with caffeine, highly stressful lives, and constant availability to cell phones, screens and TV’s. It’s no wonder that our sleep is one of the first habits that slips away when life gets hectic.

Quality is more important than quantity when it comes to sleep, which is why it is a priority of living a healthy life. Don’t believe me?

Here are three reasons why great quality sleep should be included in every healthy living plan:

1. Sleep quality affects your stress response.
When stressed, our bodies produce a hormone called cortisol which heightens our senses and keeps us alert for the situation we’ve encountered. Without being able to fully relax with quality sleep, our stress levels never fully recover after this response. With heightened awareness and stress, our likelihood of getting great sleep becomes even more difficult.

2. Sleep affects your digestion.
Digestion, absorption and assimilation of food takes quite a bit of energy from the body. In order to do this with ease, great quality sleep is required to let your body fully take advantage of that restful cycle.

3. Sleep curbs inflammation.
Increased amounts of inflammatory hormones are released into the blood when the body has not had time to get adequate quality sleep. This inflammation is a common link for many common illnesses, like heart disease, diabetes and stroke.

Make the effort to add great quality sleep to your healthy living plan. Your body and your health will thank you for years to come.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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