April 23, 2024

Get Creative with your Fitness!

October 9, 2015 By Leave a Comment

Where there’s a will, there IS a way! This rule also applies to your fitness. With a little creativity, your exercise can be FUN, effective and challenging. Pick up workout ideas and inspiration every Monday with #HealthyWayMag Fitness Chat on Twitter!

Join #HealthyWayMag Fitness Chat this Monday 5pm(Pacific)/8pm(Eastern) on Twitter!
 

Here’s how it works:

Log onto your Twitter account and follow @HealthyWayMag to view the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Consider our weekly fitness chat as your virtual fitness-club meeting! You’ll chat with other fitness enthusiasts, exchange workout tips and ideas, share your challenges and solutions, and offer accountability and motivation!

 

Monday October 12, 2015 #HealthyWayMag Fitness Chat is Sponsored by Jumpropeia:

Jumpropeia boasts handcrafted jump ropes made using 100% acrylic yarn. Jumping rope is one of the most efficient exercises for your cardiovascular and muscular systems, so if you’re short on time, this mode of exercise is for you! Jump ropes are portable, economical, challenging and fun. Jump ropes also make great party favors for kids, as well as gifts for the active adults in your life.  Create your handmade custom jump rope today with colors and length of your choosing at www.jumpropeia.com! Be sure to follow them on Twitter @Jumpropeia for updates on new products. Check out their best-seller, Tie Dye Jump Rope! Go ahead, put the FUN back in your fitness with Jumpropeia!

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Why weight training could change how you workout forever! By Kaitlin Cofer

August 21, 2015 By Leave a Comment

In years past, weight training has been viewed as a bodybuilder’s activity, a thing that “meat heads” do. But, thanks to the growing popularity of weight lifting and circuit training, iron isn’t just something you consume anymore.

You may be asking, how can weight training change how you workout forever? Here are 3 key reasons that weight training is effective and will keep you interested in working out for years to come. Always consult your physician before beginning exercise.

 

1. Involving weights in your workout causes your muscles to work harder which in return increases your metabolism and burns more calories as well as increases bone health. 

 

Example: Add in some dumbbell work to your normal circuit and you will feel your muscles burning faster than if you did the exercise with body weight alone.

 

2. There are countless exercises that involve weights! Back squats with a straight bar, squats with dumbbells, squats with plated weights…the number of exercises that you can do with weights and the exercises that can be changed up by adding different types of weights is countless.

 

Example workout using Dumbbells: 

 

5 Rounds of 50 seconds work and 10 seconds rest: (Always consult your physician before beginning exercise.)

 

1. Dumbbell push press: hold dumbbells with palms facing out and slightly dip your body down with a slight knee bend and use that momentum to drive the dumbbells up to the sky and back down, repeat this movement for 50 seconds.

 

2. Renegade rows with dumbbells: place dumbbells on the ground and get into a push up position while holding the dumbbells. Push up and bring up one dumbbell at a time, repeat for 50 seconds. *modification=push ups from knees.

 

3. Single arm row with dumbbells: stand up with one dumbbell in hand. Stagger your legs into a lunge like position. Place the hand without the dumbbell on your thigh and keep your core engaged and back straight. Row the dumbbell back with your elbow bent and jabbing the air behind you. Repeat on opposite side.

 

All four of these workouts incorporate weights, causing each move to be a total body exercise.

 

3. Three words: Strong is SEXY!

A male or female with muscles is sexy. There is nothing more attractive than a person who looks and feels strong. A healthy body is a healthy mind.

 

No matter if you belong to a large gym, a circuit training center or you have your own set of weights at home, it is easy, fun, and effective to add weights to your routine! Start light and work your way up!

 

Kaitlin earned a B.S. Nutrition from Cal Poly SLO and is a CPT. Kaitlin’s extremely passionate about inspiring people to find/fuel their inner athlete.

*Disclaimer: Result may vary from person to person.

 

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Stay Moving on the Road by Brett Klika, C.S.C.S.

October 31, 2014 By Leave a Comment

For those of us who strive to stay active when traveling, we can find ourselves in suboptimal exercise scenarios in regards to safety, time, and facilities.

Whether you use fitness as your fuel to perform or are merely trying to stay consistent on a program to improve your health, there are a few “hacks” I’ve found along the way that have helped me stay consistent (and safe), even in the most unpredictable situations.

1.    Workout pajamas
When you’re on the road, your schedule is often very concentrated and time is of the essence. I’ve made it a practice to go to bed in my workout clothes and set the alarm to give me an extra 30 minutes in the morning. When the alarm goes off, I pop out of bed and throw on my shoes.  I start slow, and build up to 20-30 minutes of sweat-inducing splendor either outside, in the gym, or even in my hotel room.

2.    Pack- hacks!
Becoming a master of packing for travel allows you to travel light while still having everything you need to stay active.  I now only need a school- sized backpack for trips up to 5 days with dress, casual, and workout clothes, in addition to all electronics.

a.    Thin, quick-drying workout shirts and shorts don’t take up much packing room and you only need 1 pair of each.  When you’re done working out, shower in them (with soap), then wring them out and hang them up. They’ll be dry by the time you come home in the evening.

b.    Get some minimalist shoes.  If you’re a distance runner and you plan to do mileage on the road, you may want to find another option depending on your needs.  However, these packable shoes take up very little space, can be crammed anywhere, and work great for basic workouts. They are often designed to be worn without socks, so there’s another bulky item you can forgo.

3.    Plan
A little planning goes along way for the active traveler.  Hotel websites have their gym information.  I know some people who go as far as to pick their hotel based on the workout facility!

If you like getting out and about, spend 5 minutes on a Google search of the area for suggested running paths, safety information, and landmarks that may constitute cool areas to workout.  Beaches, trails, parks, and sometimes monuments are cool areas to break a sweat.

If you are short on time and need to exercise right in your hotel room, try this short, no equipment routine.

Humans are perpetual motion machines. Our mind, body, and soul work best when exercise is part of our day, even when we travel.  Use the 3 hacks above so strange lands, bad weather, or packs of wild animals never stand in the way of creating your best, most energetic self.

Brett Klika, author of the Underground Workout Manual- Fat Loss Results for Busy Adults (www.undergroundworkoutmanual.com) is an award winning personal trainer, author, and international motivational speaker.  He inspires men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.

Contact Brett with questions or comments at brett@spiderfitkids.com.

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What NOT to say to a Beginning Exerciser by Nicole Bryan

October 14, 2014 By Leave a Comment

What NOT to say to a Beginning Exerciser

When someone is beginning a new exercise program, it would seem obvious to most that they need encouragement, not judgment and criticism. However, if you’ve been a regular in the exercise world for awhile, you may have forgotten how much courage it takes to simply walk into a gym.

Here are a few things NOT to say to those you know going full steam ahead on their new exercise and healthy living program. And keep in mind- that yes in fact, your mother was right, if you can’t say something nice and supportive, its best to say nothing at all!

“Is that all you’re doing?” All fitness levels should be praised and rewarded with nice words. Be mindful of “absolute” words, like all and only. For example, “It’s only a 5K” and “All new exercisers fail” are not helpful words to say to someone, they are hurtful.

“That’s a really easy workout.” Who are you to say what’s easy or challenging for another person? A kayaking workout could be challenging for an Olympic athlete, and a karate class could come easily to a beginning exerciser. Every individual is just that, an individual.

“Have you lost any weight?” Go with the basic rule, don’t ask; let them tell you if they’d like. You’ll learn very quickly which exercisers like to share the details of their healthy lifestyle plan versus those who like to keep their progress private. A simple “You look great” is always an encouraging go-to.

“How are you going to fit that into your schedule?” Many times self-doubt is already high on the list of challenges when beginning a healthy lifestyle, so posing a question such as this isn’t productive. Try asking “how can I help you?” instead.

“You’re going to get hurt.” Not true! Not all new exercisers get hurt, and not all veteran exercisers avoid injury.

“But you’ve always quit in the past.” Maybe this time will be different. It is possible to attempt the same goal five times, only to succeed on the sixth attempt.

“You’re too old to start exercising.” There’s no such thing as too old to begin exercising in some capacity. There’s also no such thing as too short, too tall, too young, too inexperienced, too uncoordinated or too busy.

“Why do you want to do that?” It’s not up to you to ask why. It’s their goal, their undertaking, their decision.

“You’re not doing it right.” Let’s face it, we live in an information is everywhere world. If a new exerciser is being unsafe, the best thing to do is to mention your concerns to a staff member at the gym and allow them to professionally and compassionately address the situation.

As with learning any new skill, beginning an exercise program can be overwhelming and scary. Venturing into the fitness world can be intimating, so consider extending a little kindness and encouragement to new exercisers around you.

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Beat Boredom with Circuit Training by Angelena Riggs

July 31, 2014 By Leave a Comment

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

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

Here is a sample circuit training workout:

Squat with dumbbell shoulder presses- 15 reps

Seated on stability ball biceps curls- 15 reps

Plank holds- 45 seconds

1-2 Minutes treadmill sprints

*Repeat 2-3 times

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

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living (www.OnFireFitnesspt.com), a NASM Certified Personal trainer and Fitness Nutrition Specialist. Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on Facebook and on Twitter.

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