April 25, 2024

Weather-Proof your Workout by Tera Busker

March 12, 2014 By Leave a Comment

Snowed in? Pouring rain? Sub-freezing temps? Weather-proof your workout with these take anywhere moves.

This 12 minute workout can be done anywhere. Complete 1-3 rounds.

Always consult your physician before beginning an exercise program. If you’re unsure of proper form, seek assistance from a Fitness Professional. The following is for those without injury of illness concerns. Perform exercises at your own risk.

 

Beginning Exercisers: Do each exercise for 30 seconds/30 seconds rest
Intermediate Exercisers: Do each exercise for 40 seconds/20 seconds rest
Advanced Exercisers: Do each exercise for 50 seconds/10 seconds rest

Jumping Jacks
Alternating Reverse Lunges
Tricep Dips
Pushups with Shoulder Taps
Bicycle Crunches
Jump Squats
Alternating Side Lunges
Mountain Climbers
Squats
Plank on Elbows

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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Aqua Fitness: Not just a summer workout! By Becky Flanigan

February 19, 2014 By Leave a Comment

Why Aqua Aerobics Is a Great Workout…any time of the year!

If you have access to an indoor pool, aqua aerobics can provide a great workout at any time during the year. There are a lot of reasons to make a water workout a part of the weekly exercise routine. So instead of automatically categorizing this workout as summer only, consider it as a year round option!

 

A low impact workout. For people like runners who have an injury, or just want to cross-train to give the joints a break, aqua aerobics can provide the answer. You can get in the same workout you would on land, but with a lot less strain on your body.

Super cardio. Have you ever tried to push through the water to try a kick boxing move? You begin to appreciate the impact of water resistance in a workout. It takes a lot of effort to work out in water, which brings the heart rate up and gets the blood pumping. For a super cardio workout – try aqua jogging.

It’s so fun, you’ll keep doing it. Many people get tired of the cardio machines at the gym – it can be pretty boring, so sometimes people just don’t keep to it. By contrast, an aqua aerobics class offers a wide range of exercises. The exercises can have similar benefits as the treadmill or the weight room, and the whole experience is so pleasant, it encourages people to keep coming back.

Talk about variety. With aqua aerobics classes, there’s a lot of wonderful alternatives that give a great workout. The advantage there is that with most of your body underwater, it doesn’t feel as awkward and you don’t risk falling. For relaxation, try aqua yoga or tai chi – relaxing exercise routines with the soothing component of water added in.

There’s no need to wait for summer – just try aqua aerobics to see if it works for you. You’ll be pleasantly surprised at how much you enjoy the experience.

Becky Flanigan is a freelance writer for InTheSwim.com. In her spare time, she loves to go hiking and enjoy nature, and she is now taking oil painting classes to capture the images she has seen on her hikes.

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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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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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Group Exercise: Worthwhile? By Sarah Johnson

December 23, 2013 By 2 Comments

Should group exercise be part of your fitness plan:

Accountability can be one of the biggest motivators to keeping your exercise routine.  Having someone hold us accountable means another person is expecting us: to show up, to work hard and to not let them down.

You can hold yourself accountable – by making a promise to exercise every weekday morning,or by weighing yourself daily – OR another effective way to stay accountable is to work out with someone else!

Here are just a few ways group fitness classes will hold YOU accountable for your fitness:

Establishes a regular schedule. Group exercise classes and small group training are a great way to establish a regular and safe exercise routine. With an instructor to monitor your form, you can be sure you’re doing each exercise correctly.  Don’t be afraid to ask if you’re not sure you’re performing the movement correctly – the instructor is there to help!

Adds the fun into your workout. Do you like choreography? Dance-based classes are very popular right now.  Not a lot of time? Time will fly in a High Intensity Interval Training class!

Become a class-regular. Once you’ve found a class you enjoy, try to attend regularly.  Introduce yourself to others in the class and the instructor, make new fitness friends – we love learning our members’ names!  Before long, you’ll find that if you have to miss a class, the class will miss you!

That’s accountability – you now have an exercise program to look forward to that’s safe, effective and fun!

Follow Sarah on Twitter @SarahJChicago

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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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Race Day Success for Runners By Nicole Bryan

November 24, 2013 By Leave a Comment

RUNHEALTHY code is good through 12/11/13 to save $2 on RunnerBox, TriBox or Gluten Free Box. Order yours HERE! This article is sponsored by RunnerBox: RunnerBox is your opportunity to sample new products and gear without investing in a large supply. Runnerbox combines convenience and cool- they offer a subscription box full of great running, triathlon and fitness products! Delivered right to your door, you’ll explore and learn about new products to make your fitness better. They make it easy and cost-efficient to find new products to love! Treat yourself with a subscription, or gift a friend with a one time GiftBox. www.therunnerbox.com

 

Keys to Race Day Success for Runners By Nicole Bryan

Nothing new on race day. If you haven’t trained with it, don’t use it on race day. And yes, this also applies to the race event shirt. Nothing new refers to foods, hydration schedule, clothing and technique. That’s what your training is for, to practice your race day ideas. By the time race day rolls around, you should have a solid tried and true clothing choice, pre, during and post-calorie choice, hydration specifics (how, what and when details.) Take notes during your training to keep track of what works for you and what doesn’t. No guess-work on race day.

Don’t go out too fast. The adrenaline at the start of a race is powerful. When the gun goes off it seems all athletes bolt out of the corrals leaving their timing goals along the way side, then feeling drained a few miles in. However, sticking to your trained race pace is what will serve you best. So while letting other runners pass you left and right is a challenge for the ego, doing so means you’ll have energy at the end of the race to finish strongly and maybe even ahead of pace. Shooting for a negative-split is always an effective motivation tool to stick to pace in the early miles.

Don’t miss hydration. Water stations are often packed with runners darting here and dashing there. Sometimes we feel great and are spot on our pace, leaving us with the false sense that “missing this one hydration stop won’t make a difference.” But in reality, it will! Racing is a cumulative event, which means early and often hydration is key in longer events. So, stick to your hydration schedule even if it means a slight delay or jockey of position to make it happen. Memorize water station locations along the course and plan ahead by changing your position about 100 yards before to easily allow access to support offered.

Immediate attention. Things happen during a race, especially long distance runs. An athlete never knows what the day will bring, so becoming an artist at being resourceful immediately is essential. For example, if you’re shoe doesn’t feel right, don’t run the next 3 miles trying to work through it. Stop immediately and fix it. Otherwise you’re risking compounding the situation which will lead to further discomfort and interrupting your race, and maybe even injury.

Conserve your energy. Bottom line is, technique counts. Being mindful of form during the race is just as important as during your training miles. Paying attention to how your body is working will insure your muscles are working at full-energy. When you begin to fatigue, do your posture check and your body scan. Reset your posture, adjust your form, go back to basics and then power on efficiently.

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Steady Fitness by Nicole Bryan

November 11, 2013 By Leave a Comment

Let’s face it, even with our best intentions some days unexpected barriers and deadlines arise in the way of our exercise. Instead of giving up on your exercise efforts entirely, perform the following Maintenance Moves to keep your fitness steady. Perform 2-3 sets of 10-15 repetitions of each exercise. Consult your physician before beginning exercise and perform moves at your own risk.

 

1.  Standing Squat- (strengthens the lower body) Begin in a standing posture.  Bend your legs as if you’re going to sit down. Sit back and keep your knees over your ankles. Stop when your hips are just above your knees and stand up tall again.

2.  Pushups- (strengthens the upper body) Position yourself on your knees or toes and hands. Pull your belly button up into your spine and keep your body straight. Bend your arms and lower your body to the floor. Stop when your elbows form right angles, and then return to the starting position.

3.  Standing Lunge- (strengthens the lower body) Stand with one foot about 36 inches in front of the other.  Keep your back heel up and bend the back knee toward the floor. Make sure your stance is long enough so when bending your back knee your front knee remains over your front ankle.  Extend your back knee and return to the starting position.

Some days our schedule and life-demands get the best of us, but don’t let that discourage your fitness efforts entirely. Not all exercise has to be structured to count, keep it steady and perform these 3 maintenance exercises. Prior to performing strength exercises complete 10 minutes of cardiovascular exercise such as walking or jogging and you’ll take care of your warm-up and heart/lung conditioning as well.

By Nicole Bryan. ACE, NASM and ACSM Certified Fitness Professional.

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Put enthusiasm back in your exercise! By Nicole Bryan

October 14, 2013 By Leave a Comment

If your workout routine has become boring and you’re body is no longer changing, you may be on a fitness plateau.  A plateau simply means your body has adapted to your current exercise routine.  It is time to shake up your workout and make your body learn something new.

Performing a new exercise means the mind must develop a new muscle/memory pattern.  In other words, a new neurological pathway will give your body a stimulus to adapt to, and therefore you’ll continue to get stronger, more fit, etc.

Try the following ideas to energize your workout routine and break through the plateau.    

 

Change the order of your exercises.  While we usually work larger muscles to smaller muscles, changing the order of similar muscle groups will be just enough unaccustomed exercise to prompt change again.

Change the angle at which you are working a specific muscle.  Pick an entirely different exercise or machine to work a particular muscle group.

Change the number of sets and repetitions. While the basic number of sets and repetitions is determined by your goal, try supersets or giant sets for a more challenging workout.  Supersets involve exercising opposing muscle groups back to back without a rest period.  Performing giant sets involve choosing three exercises done in a circuit format.

Cross train. Choose a completely different mode of exercise.  For example, join a spin class or try the rowing machine at the gym.

Circuit train.  Alternate one set of a resistance exercise with one minute of cardiovascular work.  Repeat until all exercises/sets are completed.

It is a good idea to change a component of your routine once every six weeks.  You will increase your chance of reaching your goal, and decrease your chance of injury and boredom.

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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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