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January 28, 2012 Train your brain by getting back to the basics… Do you find yourself forgetting things more often? Does your brain feel fuzzy just doing simple tasks? You really need to get back to the basics! People spend too much time pounding on their keyboards or cell phone keypads. Believe it or not, you can learn more effectively by actually writing...you know…a pencil or pen…and something they call paper? This is because when you are writing, your brain's filtering system processes what you're actively focusing on at the moment. January 21, 2012 Improve your performance in sports… Let’s face it; training for the technical aspect of sports as well as physical conditioning only goes so far when looking for optimal sport performance. Proper sports nutrition can help you excel in sports, recover faster, decrease your risk of injury, and even reduce muscle soreness. Good nutrition can also help you avoid dehydration, hitting the wall, general exercise fatigue and more. Fuel your body right to get the most out of your efforts. January 14, 2012 Build more muscle #8… Here is the 8th and final muscle building tip. There are certainly more, but the past 8 will get the job done in a hurry. To build strength, pyramid your weight lifting sets going from low weight to high, and back down. Consume a variety of foods that are high in bioavailable protein throughout the days such as; whole eggs, chicken, lean beef and fish. Use a training partner for motivation and extra push and never train hungry; your body needs fuel. January 7, 2012 Build more muscle #7 … If you are serious about becoming healthier and more fit…then these are absolutely a must…When looking to increase muscular strength and size, you must perform each set of exercises to muscular failure. You are probably already working from a workout routine, so make sure you are using a training journal to track your progress. You are most likely sweating, so flush your system and replace the water by drink at least 4-6 liters of water each day. December 31, 2011 Build more muscle #6 … True muscle growth sometimes can get a little more complex and may require some planning…and math. One way to do this is by performing only one exercise per body part each workout. Then also perform a different exercise for each body part every workout. By weeks-end you’ll have hit each muscle group three times from three different angles. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form. December 24, 2011 Build more muscle #5 … Let’s keep the ball rolling on your muscle building regimen. To build real muscles, you should be sure to take off one solid week after training for 12-16 weeks. This is to allow your body to recover from the intense training and not burn out. You also want to make sure you have a workout plan when you go to the gym. Write it down, this will keep you focused and efficient. And by golly…always have a spotter for your heaviest sets! December 17, 2011 Build more muscle #4 … If you’re looking for true muscular gains, there are a few things you want to keep in mind. Focus on compound movements for most of your workouts. Compound movements are multi-joint movements that rely on multiple muscle groups. You should also alternate between dumbbells and barbells about every 2 weeks. Finally, only change an exercise when you plateau on two workouts in a row. Stick to the plan and watch yourself grow. December 10, 2011 Build more muscle #3 … Sometimes you just need a little motivation to build muscle. One great way to do so is to enter a fitness model or bodybuilding show or transformation contest to keep you motivated. Don't underestimate the power of a deadline to meet your goals. Another thing to keep in mind is that you should follow a specific weight training program for at least 12-16 weeks before trying a new one. The results you are looking for take time to achieve. December 3, 2011 Build more muscle #2 … Lean body mass should be the goal of any fitness…and health program. The more muscle we have…the more fat we burn. So the core of your workout should revolve around the major multi-joint lifts. For example; squats, deadlifts, rows, presses, pull ups, dips and weighted core work. It doesn’t matter whether it’s supplement weight or simple body weight. You need to stress the muscles in multiple planes. November 26, 2011 Build more muscle #1… If you’re looking to build more lean body mass you need to plan out the right training program…and the right nutritional regimen. Start with full body weight training just 3 to 4 times per week for a maximum of one hour per session. This type of schedule will keep you from overtraining and limiting your results. Now, take your body weight in pounds and multiply it by 15 to determine your daily caloric intake for gaining lean body mass. November 19, 2011 Run faster… Maybe you're a competitive runner, an athlete in a sport that requires speed, or you just like challenging yourself? If so, you may want to run faster. Then you need to increase your stride turnover! Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps. November 12, 2011 Jump higher… If you’re an athlete who is required to jump in your sport, or simply vertically challenged and struggle reaching high places…perhaps you could benefit from increasing your vertical leap? Here are a couple exercises: Calf jumps; stand with legs together and knees soft, jump straight up pushing off from the balls of your feet. Knee tucks; Stand with legs together and knees soft, jump up and pull knees to your chest. November 5, 2011 Live longer… If you want to increase the longevity of your life, you need to add cardiovascular fitness into your exercise routine. Improving your cardiovascular fitness gives you the ability to perform various activities for a longer period of time by providing oxygen-rich blood to the lungs, heart and the vascular system. An intense cardio routine can help improve your physiologic and psychological health and may help you live longer. October 29, 2011 Out of sight, out of mind… Do you find yourself eating an abnormal amount of candy around the holidays…especially Halloween? Is it causing you to pack on the pounds? In most cases it is simply because the fact it’s readily available. Since you are going to have it around, try keeping it out of site. Put the candy in cabinets or containers where you can’t see it at a glance. Also try to put the candy in hard to reach places. Better yet, throw it away October 22, 2011 Pain free back… It seems back injuries are at epidemic proportions in this country. One of the main reasons is lifting heavy objects incorrectly. When picking up something that may be heavy and cumbersome, remember to make sure the object is balanced properly. Then as you go to pick it up; get a good tight grip on it, bend at the knees (not the hips) keeping your spine in line with you chin looking up, then lift with your legs…not your back. October 15, 2011 Brush the weight off… Many people pack on the pounds because they eat too late and eat more than they should. No brainer…right? Well staying up and grabbing that late night snack while watching television is a major culprit in strapping on extra weight…not the good weight. Try eating dinner at least three hours before bed, then immediately brush your teeth. You are less likely to run to the kitchen and sneak a snack after you have cleaned your teeth. October 8, 2011 Veg right… If you’ve made the decision to become a vegetarian, make sure you are doing it for the right reason…the right way! Keep in mind; it’s “VEG”etarian, not “GARBAGE”etarian. You need to eat vegetables, not sweets, carbs, processed foods and other junk.. Make sure you eat a rainbow of fruits & vegetables. Make sure you get your protein from plant based foods. And make sure you are supplementing with omega 3 fatty acid, Iron and B-12. October 1, 2011 Tight Skin... If you want to improve skin elasticity, think about what you’re eating. Omega 3 fatty acid most commonly found in oily fish is not only good for your heart, but your skin too. Phytessence Wakame is a seaweed found around the coast of Japan and is a major reason Japanese women have great skin into old age. Sorbitol is awesome for your skin and is found in grapes and berries, plums, pears and seaweed and algae. It helps the skin retain moisture. September 24, 2011 Good glutes... Men and women alike want a nice butt. Here’s a simple exercise that will give you a better butt. Ball/wall squats are extremely effective. Place an exercise ball against the wall and stand with your back pressed against it. Your feet should be flat on the floor slightly out in front of you, parallel and shoulder with apart. Slowly lower your hips toward the floor making sure your knees do not pass your toes. You can add weight as you get stronger. September 17, 2011 Build muscles… Want to build real muscle? Add 500 calories to your diet and take in about one gram of protein per pound of body weight each day. Don’t do more than 20 sets per muscle group and keep your reps between 6 and 12 per set. Train your whole body. Change up your workouts every 4 to 6 weeks. Stretch; it encourages muscle growth and helps prevent injury. Eat a high protein and carb meal an hour before your workout and sip a protein shake throughout it. Get a good night sleep for recovery. September 10, 2011 Fight acne… Do you have acne? Maybe you don’t but you’re really not interested in getting it. Well here are some ways you can fight it either way: Wash your face just twice a day with warm water and mild soap. If you have long hair, keep it clean and out of your face. If you wear makeup, make sure you remove it before bed. If you wear glasses or caps, wash them frequently. Lastly; keep your hands off your face…and if you must touch…keep them clean! September 3, 2011 Weight loss water… Not exactly what you are thinking! Plain ole water is an aide to losing weight you might not have thought of. If you are serious about losing weight, replace ALL your sugary drinks with water. You also want to start out each day with a tall glass of water. Before you eat any meal, drink water…then drink more while you are eating the meal. Drink plenty of water all day…and by golly…eat a lot of fruit full of…you guessed it…water! August 27, 2011 Give your heart a kick… Are you looking for a great workout that will improve your cardiovascular strength but you get bored with running or getting on the elliptical? Try cardio kickboxing. Kickboxing is great way to work hard and have fun with more choreographed workouts. Combining kicks and punches not only increases cardiovascular strength, but it enhances your coordination by involving the upper and lower body, making this an excellent overall workout. August 20, 2011 Order in the gym!!! When strength training with equipment, try using dumbbells, then barbells, then machines; in that order. The reason why is that the smaller stabilizing muscles being focused on with dumbbells fatigue before your larger muscle groups. So after burning out the stabilizing muscles, you progress to the barbells then machines, which require less help from your smaller muscles so you can begin to build and define your larger vanity muscles. August 13, 2011 Lose Fat Frommmmm... Do you want to lose weight from your thighs? How about your arms? I know…your mid-section? Truth is, unless you want surgery, you can’t pick and choose where you lose weight. Trust me, if you have fat in one area, you have it in other areas too. Through proper nutrition and a well-planned exercise program, you will lose weight in ALL the areas that need it. In fact, the areas with the most weight will show the biggest results sooner! August 6, 2011 Improve your hearing… One in three people experience hearing loss after age 65. This is primarily due to damaged ear cells caused by over exposure to loud noises. You can do something about this. Try cutting down on the noise or wearing ear plugs in extreme situations. Clean your ears regularly. Drink fenugreek seed tea. Take vitamin A, zinc and magnesium while avoiding diuretics caffeine and nicotine. Finally…watch your cholesterol. Do you hear what I’m saying? July 30, 2011 Improve your eyesight… Most of us spend too much time staring at computer screens, watching T.V., or I hate to say it…reading books. This forces our eyes to focus on things up close for a large part of our day, making it tough for them to focus in on things far away. You want to try to focus on something in the distance every 30-60 minutes, for at least 30-seconds. Find something across the room or out the window to stare at; this will keep your eyes from becoming “short-sighted”! July 23, 2011 Beat the heat.... It’s a must to stay cool in the hot summer sun! So try to stay in air conditioned areas as much as possible. But when you do have to go out in the heat, limit the amount of time exposed. Also drink lots of water keeping your body hydrated…not alcohol…not pop...but water! And keep your skin cool. Always put sunscreen on exposed skin, wear a hat and sunglasses and wear light-colored, comfortable clothing. Now you’re ready to face the heat July 16, 2011 Fruits, or Vegetables??? Both fruits and vegetables contain many nutrients that contribute to health. But cooking vegetables can cause some loss of nutrients depending on how you are cooking them. Steaming actually allows most of the nutrients to be retained. Cooking can also increase the bioavailability of some nutrients such as carotenes. Eating raw fruits and vegetables is best. Make sure you have fruits and/or vegetables with every meal…more is better in this case! July 9, 2011 Eat healthy while out... We all know how challenging it can be to lose or maintain weight when eating at our favorite restaurant. But as we peruse the menu flooded with so many tempting options, it’s not impossible. Drink plenty of water, avoid anything with sauces or cream, go with Italian (not creamy) or vinaigrette dressing, share meals or box up half of yours, make sure you have a side of fruit or vegetables, and if they offer it…choose from the “lighter” side! July 2, 2011 Be prepared for everything... This may sound like a no-brainer, but you are going to be out and about all summer long doing things like hiking, biking and running around in the sun. When you do, keep these things in mind: Wear your helmet and seat belts; apply sunscreen and insect repellent; wash your hands frequently; avoid smoking; be ready for any and all emergencies. And by all means; make a supply kit…have a plan…and be informed! June 25, 2011 Breath right & run... When running, you want to focus on longer, deeper breaths while breathing more from your diaphragm than your chest. Try to exhale more fully in order to remove more CO2 (Carbon Dioxide) and allow for deeper inhalations of O2 (Oxygen). Allow air to enter through both the nose and mouth. Aim to take three footsteps for every inhale, and two footsteps for every exhale (3:2 ratio). Try not to over-think your breathing! Just slow down, relax, and let yourself fall into your body’s natural rhythm. June 18, 2011 Sit up... Spending too much time sitting at a desk incorrectly can cause injury to your body, such as muscle strain and pain. Arranging your desk and repositioning your body can make a tremendous difference in the way you feel. Make sure you sit up straight with your feet flat on the floor…and not crossed and your arms are bent at a 90 to 120 degree angle. It is also important to get up from your desk every 30 minutes or so and move around. June 11, 2011 Tips to quit smoking... #9-Plan it. You’re not going to be able to just up and quit. You have to prepare yourself with a well thought out plan. You need a reward system as well as a support system. This is someone you can call if you get in trouble. Write down what you’ll do when you get an urge. Print it out. Post it up on your wall, at home and at work. If you wait until you get the urge to figure out what you’re going to do, you’ve already lost. You have to be ready when those urges come.
June 4, 2011 Tips to quit smoking... #7-Not even one puff. The mind is a tricky thing. It will tell you that one cigarette won’t hurt. It’s hard to argue with that logic, especially when you’re in the middle of an urge. And those urges are super hard to argue with. Don’t give in. Tell yourself, before the urges come, that you will not smoke a single puff, ever again. Because the truth is, that one puff will hurt. One puff leads to a second, and a third, and soon you’re not quitting, you’re smoking. Don’t fool yourself. A single puff will almost always lead to a recession.
May 28, 2011 Tips to quit smoking... #5-Wait it out. If you have an urge, wait! Relax and take several deep breaths. Grab a glass of water and maybe have a healthy snack. You can even try a piece of gum or lolly pop (we’ll let you just this once!) Then get on the phone and give a call to your best support person. You can do it…just wait out one urge at a time!
May 21, 2011 Tips to quit smoking... #3-Turn a negative in to a positive: Drop the cigarette and find a new habit. A good habit! Do you wake up in the morning and the first thing you do is grab a cigarette? Is the first thing you do when you get behind the wheel of your car is light up? Wherever and whenever you usually smoke, try replacing it with better and more positive habits. Try a short workout or listening to books on CD. Make this the new habit!
May 7, 2011 Tips to quit smoking... #1-Positive Thinking: If you have a positive attitude, you will succeed. Tell yourself that you can do it...you will. Tell yourself that you can’t do it...you won’t. When things get rough, think positive! You can and will make it through the urge.
April 30, 2011 Spot training… Can you lose fat just in your belly by doing sit-ups? The answer is no. Spot training doesn't work. The best way to lose fat from one particular area is to lose fat overall, then concentrate on toning individual parts of your body. It’s like trying to lose weight by just supplementing without also incorporating other healthy lifestyle changes…you wouldn’t. If you want to lose weight, you have to think not only about weight loss, but also weight maintenance. April 23, 2011 Do you really want to burn fat??? Then one of the most important things you can do is strength train. Diet and cardio are equally important, but when it comes to changing how your body looks, strength training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that strength training accomplishes fat-loss by raising your metabolism! Muscle burns more calories than fat. So the more muscle you have, the more calories you'll burn. April 16, 2011 Getting Started… If you find made the decision to get fit and healthy, make sure you see your Doctor before starting any exercise program. Get a full physical making sure everything is in proper working order, then find a Personal Trainer and make an appointment with them for a consultation. A Trainer will help you figure out your fitness level, fat to lean body mass and physical measurements, and the right way to start a program. April 2, 2011 Power of plyo… Plyometric exercises make a muscle reach full force in the shortest time possible. This exercise uses the force of gravity to store potential energy in the muscles, which is quickly turned into kinetic energy. One of the most common forms of this exercise is the box jump. This is where the athlete stands in front of a box step feet shoulder width apart. They leap up on to the box, then step down with soft knees and quickly jump up again. March 26, 2011 Shin splints… Shin splints are a somewhat common condition for athletes…especially runners. There’s no quick cure however. The healing process may take several weeks or even months. First thing…stop running! During recovery, try low-impact workouts such as stationary cycling and elliptical machines, and include active-isolated stretching of the calf and hamstrings. Also be sure to ice the inflamed area regularly. Then find out what caused the shin splints, fix it, and start running again slowly! March 19, 2011 Power your immunity… It’s not all about defending yourself…although that is a great attribute. Tai Chi is a Chinese system of martial arts that utilizes a mind-body technique that offers stress-busting, body-sculpting benefits. Like Yoga, this ancient Chinese marital art has a laundry list of health benefits including strengthening your immune system, boosting energy levels, lowering blood pressure and cholesterol, and reducing anxiety. March 12, 2011 Better Butt… Do you want a better butt? Squats are one of the best exercises you can do to build strength and definition in your glutes, hips and thighs. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides. With your back upright and abs in, bend the knees, and lower into a squat, keeping the knees behind the toes. Pretend your sitting back on to a chair. Now press into the heels to stand up. Repeat for 2-3 sets of 8-16 reps March 5, 2011 Perky Pecks… Are you looking to turn your chest in to a mountain of muscles instead of floppy pancakes? Then you should train the chest like it’s broken into three parts: The upper, middle and lower portions. The upper chest is best stimulated by incline bench exercises. The middle chest is best stimulated from flat bench exercises. The lower chest is best stimulated from decline bench exercises. All exercises should be performed in perfect form between 8 to 12 repetitions. February 26, 2011 Tighter, Toner, Triceps… If you want to gain totally tight triceps, you need to follow these steps: First…feed them. Make sure you take in more calories then you burn while training them. You also need to make sure you are giving them plenty of rest by waiting 3-days between each tricep workout. But you do need to train them at least 2-days per week. Finally…Proper form. Proper form also includes performing full range of motion with each exercise. February 19, 2011 BIGGER, BADDER, BICEPS… If you want BIG biceps, then you need to hit them from every angle. Most bicep exercises allow you to work both parts simultaneously. However, you still need to make sure you train your lower bicep, your outer bicep, your inner bicep and your upper bicep if you want to maximize growth. The key to building larger biceps is training each part "specifically". But you still want to perform exercises that work out all or most of your bicep muscles simultaneously as well. February 12, 2011 Good and bad bacteria… There is lots of confusion about bacteria in our body and what good bacteria is. We all seem to avoid bacteria in our lives and it’s generally a good idea. However, there is a different type of bacteria that is good for us such as Acidophilus or others often referred to as “probiotic”. When many people decide to detox, they tend to eliminate all the good bacteria in their body. When you do, it’s important to reintroduce good bacteria. February 5, 2011 Beat the winter blues… So has the frigid temperature, longer commutes and sense of cabin fever got you down? Well, you’re not alone. The heart of winter causes depression disorders for many Americans who live in this type of climate. So what can you do? Try taking in as much sun light as possible; add or increase your exercise; get proper sleep; limit or avoid alcohol; hang out with fun friends or family; and realize spring is just around the corner. January 29, 2011 Don’t blow it… Hey…you workout hard, you eat right…you do all the right things! Then why do you let the weekend sabotage all of the hard work you did throughout the week. Pick one day on the weekend to stay focused and keep you from destroying what you’ve accomplished. Make time on the weekend to stretch. Breathing and performing relaxing stretches will make a difference and keep you on track as you move into the weekend. January 22, 2011 Sticking to it… Making resolutions are useful. Unfortunately though, less than half of all Americans who make them actually continue to maintain them after six months. Getting in shape is one of the hardest resolutions to keep. You need to have a solid plan if you want to be successful. Part of that plan needs to include; creating a food and activity journal, setting clear goals, being realistic with those goals and finding a support person; such as a trainer. January 15, 2011 Build Muscle Mass… Do you want to build muscle MASS? Then you need to eat! You need to eat more fat…more calories…more protein…and more often. And you may need to put more on your plate. But this won’t do any good unless you’re working out too. In order to build muscle mass and put all this food energy to good use, you need to weight train. You need to lift heavy weight with low reps, but to complete exhaustion. So chow down and hit the gym! January 8, 2011 Speed to lead… If you’re looking to build real speed, one of the most effective ways out there is to use harness training. Put the harness with leash on and grab a buddy. Have them hold the strap attached to the harness keeping it taunt. As you stand, fall forward and begin to drive hard with your legs. Your partner should follow giving you some resistance. Perform 1-rep, running 10-yards up and 10-yards back. Complete 3-sets of 3-reps. January 1, 2011 Circuit Train… If you do make it into the gym…make every minute count. A circuit training routine will keep you moving the entire time, instead of standing around in between sets. Circuit training consists of several exercises that can be done one after the other. Not only will you get a great total body workout, but all the moving around will get your heart rate up and you’ll end up getting a great cardio workout as well. December 25, 2010 Take the stairs and don’t park near… You’ve heard this a million times…I’m sure! If you work or are visiting a building with multiple floors...take the stairs. And if you’re out shopping the malls, don’t drive around the lot ten times looking for the closest parking spot! Park at the end and walk. Both are great opportunities for exercise you can fit in to your schedule. Besides, you won’t have to wait for an elevator and your car most likely won’t get door dings. December 18, 2010 Journal it… Your diet and how you eat is just as important as your fitness regimen. Keeping a food journal and writing down everything you consume are great ways to gain insight into how much you’re eating and what you’re eating habits are. By identifying key factors and trigger points in your diet, you will get to know your body better and be more prepared for when a craving hits and how to deal with it. So write it down and learn from it. December 11, 2010 Work Out on Your Lunch Break… Do you really eat lunch for an entire hour? The average American meal lasts about 10-20 minutes, so chances are you’re left with about 40-50 minutes of spare time. So what do you do with it? You’re lunch break should be just that: a break. Get away from your desk and get some exercise, whether it’s at a gym or simply going for a walk. These active breaks will help to clear your mind and relieve stress, making you more productive during the day. December 4, 2010 Intensify Your Chores It’s winter and you're locked in the house. It doesn’t mean you have to get frumpy! Try to think of ways to make your household chores a little more intense. Perform a squat when throwing your laundry in the dryer. While cooking over the stove, perform a couple sets of pushups and lunges between stirring sessions. These simple changes will help to improve your health, keep you fit and strengthen your core muscles. November 27, 2010 Multi Muscle Exercises… Along the same lines as circuit training, multi muscle exercises are a great way to cut your workout time in half. It’s easy: simply perform two exercises at once instead of one at a time. A prime example would be a forward lunge coupled with a bicep curl. Another great example is a squat with an overhead press. By combining two moves into one, you’re still giving yourself an intense workout, only in a shorter amount of time. November 20, 2010 Break Up… The daily recommendation is at least 30 minutes a day of moderately intense exercise, but people often think it needs to be done all at once. It’s perfectly acceptable to break up your workouts into 10 minute spurts. If you are at work, go out for a brisk walk in between meetings. Take a break from answering emails and stretch for 10 minutes in your office. Any sort of physical activity counts as exercise, and little bits of it throughout the day really add up. November 13, 2010 Put it on the book… You schedule meetings, dinner appointments, and even your shopping! Why not schedule your workouts? A great exercise for not missing your workouts is to schedule it in your day planner. Pencil it in daily and consider it a non-negotiable appointment. You need to consider your workout as part of your daily schedule, not something you will "fit in" if you can…otherwise something will always get in the way. November 6, 2010 One more rep is all you need… If you’re looking to achieve true muscle gains, you can’t give up too early in your exercise. Make sure you’re squeezing out a few extra reps or partial reps to the point of complete muscle failure. This will make your larger muscles recruit smaller “assisting” muscles allowing you to gain strength and size. But also make sure you’re not losing form as you run the risk of injury and not targeting the muscles your trying to build anyway. October 30, 2010 Take some to go… Are you looking to lose weight but just can’t stay away from the restaurants? Well here’s a little piece of advice…ask your Waiter for a to-go bag. Better yet, have them cut your meal in half and pack up one half in the back before bringing it out for you to munch on. This will eliminate any opportunity for you to over eat. Besides, this way you will only be consuming half the calories of your normal dinning escapade. October 23, 2010 Stay cancer free… Staying lean throughout your life is one of the most important things you can do to stay cancer free. Excess body fat produces unhealthy hormone levels and releases inflammatory proteins into the bloodstream that can influence cell growth, upping the risk of many cancers. So control your weight, for women, especially after menopause: Your risk of breast cancer increases by about 10 percent for every 11lbs you add. October 16, 2010 Vacation for health… Pack some resistance equipment in your luggage and exercise on your next vacation. Or find a nature destination where you can have an active vacation. It's been proven that people who take more vacations live longer and healthier than those who don’t. Take an active vacation, such as skiing, hiking, climbing, or walking all around a city, and you'll get even more benefits from your well deserved vacation! October 9, 2010 How to prevent injuries… You can’t always avoid injury when working out, but there are a few things you can do to stem off many. First of all, you should begin with a warm up to increase circulation and get loose. You also want to make sure you maintain good posture. If you start to lose your posture, stop the exercise and reset. It is important to finish your exercises with stretching. Make sure you listen to your body. If you are experiencing pain beyond muscle soreness from the exercise…stop! October 2, 2010 When is the best time to workout??? Morning…after work…middle of the night? The reality is; their truly isn’t a straight forward answer. Exercise itself is great at any time. Getting exercise is more important than when you exercise. However, research does show that your body's intrinsic cadences can affect quality of your performance. The most important thing is to take a hard look at your schedule and decide when you can fit it in. The best time to exercise is the time that you can stick with. September 25, 2010 Order of operation… The order of training your muscles can really help develop the body you’re looking for. When strength training, it’s best to train larger muscles first and smaller muscles last. Training large muscle groups (thighs, chest, and back) will take a majority of your energy. Smaller muscles (biceps, triceps, and forearms) should be trained after larger muscles because if you train your biceps first, then you will not have enough strength in your arms to train your back muscles. September 18, 2010 Enjoy what you do and the results will follow… It’s hard enough to start and stick with a workout programming. That’s why you should try to find a routine you really enjoy doing. If weights aren’t your thing…don’t use them. You can find other activities, resistance equipment and body weight exercises you can do that can produce the same results. Another great way to stick to being active is by finding an activity you love doing such as outdoor or sports related activities. September 11, 2010 Have patience… The best way I can say this to you is: “you didn’t get where you are today over night…you sure the heck aren’t going to find ultimate fitness and health over night either”! Trust me, your fitness and workout program is going to have its up and downs like most things in life, and you will hit plateaus. You just need to stay the course and work through them. The last thing you want to do is give up! Well, you never want to give up. September 4, 2010 Consistency pays off… Consistency is key to the success of any workout plan. And any successful person working out can attest to that. It’s not all about how hard you hit it while exercising; it’s about how often you exercise. It’s like most things; you do something long and often enough it becomes habit and can really be fun. Start slow, do it often and watch the results. Trust me; being consistent with your workout truly pays dividends! August 28, 2010 Set Realistic Goals… It’s all about the goals…but be realistic. If you set goals that are not attainable, you will only be setting yourself up for failure, and you probably will quit your workout routine. Start slow with small incremental challenges, and work your way up. In other words, don’t jump right out to tackle a 5k run when clearly you’ve never even strapped on a pair of running shoes…start with your own block! August 21, 2010 Get in a routine… Do you want to know the best technique for getting fit? Well there isn’t ONE! Actually, the best technique is a diverse exercise routine that includes a variation of strength training, interval training and cardiovascular exercises. And if you do this, the only side effect will be the increased energy, the improved physical appearance and the overwhelming positive mental…emotional…and physical feelings! August 14, 2010 Mind your menu… It’s no secret that when eating out while trying to stay on track can be pretty challenging. But you really should try to avoid overdoing your order by picking your meal ahead of time…BEFORE you become really hungry.. Many restaurants have their menus available on their websites with the calorie counter. So log on and figure out what you would like...or should eat, and you'll be ready to avoid temptation come dinnertime. August 7, 2010 Press the chest… Do you want to strengthen your chest, shoulders and triceps…all at the same time? Then you must press the chest! When doing a chest press such as a bench press exercise, remember to perform the full range of motion. When you don't extend the arms all the way straight at the top, or bend the arms until they are bent 90 degrees, you miss on getting the most work done and giving your muscles the most stress. July 31, 2010 Running short on time??? You can develop real strength in a shorter period of time by doing “compound exercises”. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes and the lower back. July 24, 2010 Get fit quick… No it's not one of “those” schemes! But if you are in a pinch thinking you might not be able to fit a workout in, it’s a great alternative to your “average” workout…It’s anaerobic exercise! This type of training requires you to exercise at high intensity levels for shorter periods of time. For example; running 8-all out sprints followed by 30-seconds of recovery time. Try this and you can slash your workout time and increase your fitness level greatly! July 17, 2010 What’s the difference??? Cardiovascular…long for “cardio” exercise strengthens the cardiovascular system; while aerobic exercise refers to exercise that lasts long enough to require oxygen. That’s the BIG difference! The same types of exercise satisfy both. Aerobic/cardio exercises use large muscles such as the legs, in a rhythmic fashion. Exercises include but aren’t limited to; running, bicycling, swimming, and machine training such as stair steppers and elliptical trainers. July 10, 2010 Stay young-minded… Believe it or not; exercise can keep more than just your body young…but your mind as well! Studies done using mice found that mice that ran on a wheel daily had more newly formed neurons and memory enhancing connections in their brains than sedentary mice. Studies performed on aging humans who exercise have found an association between physical activity and maintenance of cognitive ability in older people. July 3, 2010 Give it time to work… You didn’t get where you are over night, and you won’t come back over night either. You need to give your exercise program at least 8-12 weeks before you start seeing measurable results. Now of course you will not have the body you’ve been longing for or reach your ultimate fitness goal in that 8-12 week period, but you will see positive results; and if you’re not…it’s time to try a different program or hire someone who can get you the results. June 26, 2010 Get strong If you want to get strong, you need to use resistance! Resistance training strengthens and conditions the musculoskeletal system while improving muscle tone and endurance. Muscle burns fat, so when you build muscle, you burn fat even while you are relaxing! And this is a great way to get that tone/cut look. You should plan on doing your strength training workout a minimum of 2-days a week, but ideally 3-days a week. June 19, 2010 Frequency, frequency, frequency Let's face it, most people dread waking up and spending hours in the gym. That's why they go only two, maybe three days a week and struggle through a 60-90 minute workout. Try this; instead of scheduling three one-hour plus workout sessions, plan on working out just 30 to 45-minutes five to six days per week. Really any physical activity will help to make it fun, but make it a commitment! June 12, 2010 Kickboxing Safety Cardio kickboxing may be a popular and fun workout, but it does carry a risk factor...hyper-extension! It’s important that in order to prevent injury you avoid over-extension on kicks, locking joints when punching or kicking, wearing weights or holding dumbbells when you work out. These activities can stress the joints and cause injury. This applies to karate and other martial arts classes as well. June 5, 2010 First step… Before you start your workout…before you stretch…you need to warm up. Yes, before you stretch! Make sure you take a few minutes of walking, cycling, etc., and then stretch. You can also do stretching exercises at the end of your cardio workout. Stretching cold muscles can cause injuries. There is also some research indicating that a lot of stretching can cause a short-term dip in muscle strength, so for weight training, save your serious stretching for after the workout. May 29, 2010 Afternoon exercise… Forget about morning and evening cardio workouts…exercising in the afternoon is better for you! Who knew? Here’s why; the air resistance in your lungs is lower in the afternoon, making it easier for air to circulate while you perform your aerobic exercises. So pencil in your calendar to workout around 2 p.m. when possible, and try scheduling your strength training and performance workouts for the morning or afternoon. May 22, 2010 Enough is enough… Just take even a half hour out of your day to include some kind of exercise! Look, there are 32 half-hours left in a day if you sleep eight-hours. You can spare one for fitness can’t you? You should; or you may have less “half-hours” in your life! Make an exercise plan and schedule your half-hour workout block daily. Go for a half-hour of bike ride or anything else that will hold your interest and gets you moving. May 15, 2010 Dehydration Impairs Strength What your parents tell you when you're sick, holds true for when you're working out as well. It is so important to make sure your sports nutrition diet includes plenty of fluids…especially water! Dehydration hinders aerobic performance, and a new study indicates it can also impair maximal strength results too. So when you’re working out or training, make sure you consume ample water intake and stay hydrated. May 8, 2010 Muscles get hungry too… Believe it or not, it’s not just your belly growling for food. Whether your goal is to tone up…to get strong…gain muscle…heal from an injury or excel in a sport activity, we need to feed our muscles…and feed them with good food! In order to grow and work at their optimal level, it’s imperative that we feed them. It's even important to feed our muscles when we are on a weight loss plan to get lean. So chow down! May 1, 2010 Get a kick out of exercise, safely… Cardio kickboxing is popular and fun, but there is a risk of injury.. The American Council on Exercise suggests preventing injury by avoiding over-extension on kicks, not locking joints when punching or kicking, not wearing weights or holding dumbbells when you work out which can stress joints, and not pushing beyond your present ability. This can apply to karate and other martial arts classes as well. April 24, 2010 Just Breathe… To improve your aerobic conditioning, you should work hard enough that you just naturally start breathing through your mouth to get enough oxygen. It is sometimes recommended to breathe only through your nose to minimize effects of air pollution, but this limits the intensity of your workout. Avoid pollution by working out early or indoors, if necessary. But most importantly, just make sure you're breathing! April 17, 2010 Protect you eyes… You hear about protecting your head, muscles, joints and other vital organs but all to often you forget about your eyes! For preventing eye injury during sports, wear goggles and other eye protection that are designed for the sport, not for street wear. Goggles are a necessity for racket-ball and recommended for other racket sports, handball, basketball, and lacrosse. Use face shields for hockey. See what I’m saying? April 10, 2010 Curl-up, don’t sit-up… Because the hip flexors attach to the lower spine, doing FULL sit-ups can cause, or at least make low back pain worse. Curl-ups, better know as crunches are partial sit-ups that engage the abdominal muscles without getting the hip flexors involved and causing low-back problems for the future. This ab exercise is recommended by most Trainers or Coaches as a great substitution for the sit-up that causes the wrong type of pain! April 3, 2010 Neurological Conditioning Don't get nervous if you don't bulk up after your strength training workout. Your first response to strength training is neurological; the nervous system learns to recruit more of the muscle to complete a weight training routine. So your initial strength gains are due to nervous system response, not muscle growth, which comes later. You start to get strong before you start to get big, and that's a good thing…a real good thing! March 27, 2010 Don’t over do it… Overreaching symptoms are the first sign you're doing too much exercise or sports training. You may feel fatigued, lose enthusiasm for working out or not perform well. If you cut back on your training, you may recover in two or three weeks. If you push through, you may reach a chronic overtraining condition, which can take up to a year for full recovery. Check with your coach or doctor to help evaluate whether you're doing too much. March 20, 2010 Feeling fatigued… If you suffer from chronic fatigue syndrome commonly know as CFS; you should ask your doctor about “graded exercise therapy”. This exercise therapy has been shown to improve overall health and fitness for many people with this condition. However, keep in mind that this is a specific fitness exercise regimen and you should work with a professional. So don’t just run out and hit the cardio machines! March 13, 2010 Back to basics… So what are the benefits of exercise? Physical activity is necessary for good health! No kidding…right? Then why do most people not get enough of it? Anyways; exercise helps control weight, strengthens your heart, improves circulation, helps prevent many illnesses, and makes it easier to do everyday activities.. If you’re not active in your job or hobbies, you definitely have to do formal exercise to maintain health. March 6, 2010 Flexibility and strength This is going to go against the grain a bit…Believe it or not, weight training actually helps maintain or even improve flexibility! So you’re not just stretching prior and after lifting, but during it as well. But just remember that during your strength training exercise to fully extend and retract, stretching completely. Use full range of motion in your weight training routine. But don’t forget to stretch out thoroughly afterwards. February 27, 2010 Exercise at night... Most of us avoid vigorous exercise at night because it might interfere with sleep. Recent research with highly fit cyclists showed that vigorous exercise ending 30-minutes before bedtime did not interfere with sleep. This may apply more to fit people and will vary by individual, but if you have trouble getting your workout in during the day, you can give a nighttime exercise plan a try. Either way, both are important…you choose. February 20, 2010 Swim your way to light… Well, it may be just a little too cold to hit the road and run for health…but maybe the pool?!?! Get ready to burn calories during swimming and water aerobic exercises! Check this out; an average 150lb swimmer burns about 9-1/2 calories per minute--slightly less than running but more than cycling, and enough for a good cardiovascular workout…especially when it’s this cold outside. February 13, 2010 Going ballistic… Actually…don’t! Well, if you don’t want neck and back pain that is. A ballistic rotational movement of the spine is where you twist quickly with little control. These types of movement are a major cause of neck and low back pain. This movement can also cause damage or injury to the spine due to the stress it puts on the discs and other structures. So don’t do it! Instead practice sports injury prevention and stretch sttically with control. February 6, 2010 Rehydrate the bod… Sports performance is a different animal! As a general rule of thumb in sports nutrition…being lighter is actually a bad thing. Try this if you will, weigh yourself before and after a hard, vigorous workout. Now, if you’re one pound lighter after you are done, you’ve sweated away about 16 oz. and should replace it by drinking…yes…16 oz. of water. Hydration is so important for overall health and improved sports performance. January 30, 2010 Flat feet not so neat… People with flat feet or low arches may be more prone to having an exercise-related injury such as stress fracture than those with moderately arched feet. And those with tight calf muscles were also more likely to develop Achilles tendonitis, an inflammation of the tendon of the foot that connects the calf muscles to the heel of the foot. Regular flexibility training is effective for reducing the incidence of these injuries. January 23, 2010 When hiring a Personal Trainer… Be very leery of hiring a Personal Trainer if they are not concerned about your medical history! A personal trainer should ask you in the initial interview about any medical problems you have or have had in the past, including medications you are currently taking. After your initial consultation, a Personal Trainer should contact your Doctor if necessary or ask you to get a medical release if you have a condition that could be aggravated during training. January 16, 2010 Quick tips… Choose physical activities that are appropriate for you current fitness level…Push ups are good for not only your chest, but your shoulders and triceps as well…Lift with lighter weights to warm up before strength training activities…Eat small meals every 3 to 4-hours rather than 3-large meals…Use unsaturated fats, especially polyunsaturated fats instead of saturated and trans fats…and eat fruits and raw vegetables for between meal snacks. January 9, 2010 Exercise soreness… It’s normal to be sore if you’re hitting the gym/weights after being off for a while. But make sure that you work through the pain and don’t take a week or two off waiting for it to go away! Too many people fall in to this trap and wind up quitting because they're in constant pain. So give yourself a day to rest and work through the pain, and shortly you will get the gain…without the pain! Do it and you’ll be hooked. January 2, 2010 Women can build too… Strength training is one way women can stay young. Obviously women can build muscles by weight training as do men, but it is usually seen in the form of muscle firmness and definition. Very few women have the ability to build MASS through weight training even if they wanted to because they do not possess the necessary hormones. Even so; women will increase their overall health and fitness level…and look younger! December 19, 2009 Anytime is a good time to exercise… No more excuses…exercise at night! Most of us avoid vigorous exercise at night because it might interfere with sleep. Recent research with highly fit cyclists showed that vigorous exercise ending 30-minutes before bedtime did not interfere with sleep. This may apply more to fit people and will vary by individual, but if you have trouble getting your workout in during the day, you can give a nighttime exercise plan a try. December 12, 2009 Burning Calories… Hey! Is what’s good for the goose, good for the gander? Are all calories alike…for all? Not really! Let me explain; if you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100-calories, be aware that the number is usually based on a 154 lb man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories. December 5, 2009 Roll your way to relief… Suffering from plantar fasciitis? Besides the obvious rest, one thing you can do to relieve the pain and get back on your feet…is a little and light stretches. Try this; grab a can of frozen orange juice from the freezer…any frozen can; now place it under the bottom of your foot at the arch and begin rolling it back and forth.. Go for about a minute and then take a two to three minute rest. Repeat four or five times and feel the relief! November 28, 2009 Workout with a twist… Switch it up when it comes to your body building workout routines. Varying your routines and programs will make your workout routine more exciting and will keep you from reaching a plateau. Try to vary your weight lifting workout to target different areas of your body on different days. You should also sign up for swing or salsa dance lessons then mix in a little tai chi for grace and swimming for cardio-respiratory fitness. November 21, 2009 Don’t ballistic your back to bad… What the heck did I just say? Here’s what it means: a ballistic rotational movement of the spine is where you twist or rotate too quickly and hard with little control. This is a major cause of neck and low back pain because of stress it puts on the discs and other structures of the spine. If you practice a little “sports injury prevention, you can avoid this quick-hard rotation and save yourself a lot of back-ache! November 14, 2009 Have a little balance in your life… When people think about health…unfortunately they don’t think about balance. Falling can be dangerous for older people, and the simple fear of falling can cause people to limit their activities. Strength training can help prevent falls, while Tai chi and yoga can actually improve balance. There are also specific balance exercises and some include using exercise balls. But remember, it’s about balance; so you have to do the exercises standing! November 7, 2009 Where’s the equipment? Look, not everyone has all the fancy equipment or can make it to the health club…but you can still workout. Try chair sits! Put your arms out in front of you and sit back into a chair, but just touch it and stand up again. Repeat to fatigue. From there you do freehand squats, which is the same thing without the chair. Lunges and step-ups with just body weight is an awesome workout as well. Do heel raises for your calves and push-ups for your upper body. And most other abdominal exercises can be done without equipment. October 31, 2009 Staying hydrated, well… Here’s a no-brainer: Don’t drink alcohol before you work out, even if you don’t plan on exercising for several hours afterwards. Your reflexes can still be compromised, plus your hydration is affected. Do your run or other workout; re-hydrate with water, then have a beer if you must. It’s also best to skip drinking alcohol completely before a big competition because the effects can linger to the next day. October 24, 2009 Steer clear of the common cold… The best defense for the common cold is not getting it in the first place. One way to protect yourself is by washing your hands frequently. Amazingly, about 80% of contagious diseases are transmitted by touch. It also shouldn’t come as a surprise that proper nutrition and exercise can also help protect you from the common cold. But if you do catch a cold, echinacea is a great treatment for upper respiratory infections according to the National Center for Complementary and Alternative Medicine. October 17, 2009 Stretch a little easier… It shouldn’t come as a surprise that daily stretching is extremely important…especially if you’re a runner. You want to make sure you stretch your calf, hamstring and quad muscles thoroughly. Now if stretching seems awkward or uncomfortable, you may want to grab a thick rope or strap. Loop the rope or strap around the arch of your foot and hold the ends with your hands. Now gently pull…but don’t bounce! October 10, 2009 Weeble wobble you won’t fall down… Not sure what that piece of plywood on a ball thingy is in your club? It’s a wobble board. OK…but what does it do. Well if you spend 10-15-minutes a day standing on it trying to keep your balance, it can help heal an injured ankle faster and prevent ankle sprains. What a wobble board does is strengthen your peroneal muscles which are the muscles that brace your ankles during side-to-side movements helping prevent you ankles from rolling inward. October 3, 2009 Muscle impaired? You heard me! It’s just one more reason you want to drink plenty of water…especially when you’re working out. Make sure your sports nutrition diet includes plenty of fluids…water being the best. Dehydration hinders aerobic performance, and a new study indicates it can also impair maximal strength. So it's not only good advice when you're sick, but it's great and valid advice when you're working out! September 26, 2009 Abs are muscles too… That’s right…and you should treat them as equals. Look, too many people work their abs every day thinking they are gaining the greatest return on their investment. Unfortunately however, that’s not the case. You really need to treat your abs like ALL the other muscles on your body and work them every OTHER day! Also like the other muscles, do two or three different exercises with two or three sets of each…to fatigue. September 19, 2009 Flex your muscles… Bend…stretch…and flex! Flexibility extends way beyond bending over and touching your toes. Weight training can actually help maintain…and can even improve flexibility. Just remember that during strength training exercise to fully extend and retract, and stretch thoroughly. Use full range of motion in your weight training routine. Do this and you will not only gain flexibility, but reduce the risk of injury. September 12, 2009 Upright is right… If you're like many business professionals…you probably only answer to your computer. So why don’t you program it to remind you to sit upright about every 20 or 30 minutes. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time. If the computer won't cooperate, remind yourself some other way…maybe…post-it notes! September 5, 2009 Skip…just not meals… NO, skipping meals is NOT a good way to lose weight. When meals are skipped the body goes into starvation mode and your stomach begins to slow down its digestion process. Therefore, the stomach then is not able to metabolize or absorb the nutrients from the food as rapidly. If you do this too often, you could begin to have stomach disorders and pain. For best results, eat small snacks or meals throughout the day…and often! August 29, 2009 Rehab like a pro-athlete… It’s still summer, so make sure you take advantage of the pool for more than just fun. Try running in the deep end of a pool, wearing a flotation belt, for a more intense water exercise workout. Use your ordinary upright running style. Deep water running is good for rehab and for athletic training, as you can work hard with no impact. This is different, and more vigorous, than water aerobics exercises, which are generally done in the shallow end. August 22, 2009 Young mind… A healthy body can mean a healthy mind! Exercise may help keep your mind young. Studies with mice showed that mice that ran on a wheel daily had more newly formed neurons and memory enhancing connections in their brains than sedentary mice. Human studies on aging and exercise have found an association between physical activity and maintenance of cognitive ability in older people. So if you want to think young…feel young! August 15, 2009 Run right… It’s the heart of summer and many decide to take on running. But believe it or not, it’s not just a matter of putting one leg in front of the other. Make sure you stretch before you hit the road; keep proper form by remaining upright and your hands open, swinging back and forth in step with you; and make sure you’re breathing in through your nose and out your mouth as slow and deep as possible. August 8, 2009 Out of breath? Do you feel winded and totally out of breath after running for a period of time? Do you follow your high-school Coach’s advice about raising your arm above your head? Well that’s fine, but you want to regain blood-flow to your head first. So bend over and place your hands on your knees lowering your head to heart level. Once the nervous system regains control of your blood pressure, you can then raise your arms and catch your breath. August 1, 2009 Build a Big Body People have different goals and objectives when working out. And for many, especially men; getting BIG is one of those goals. When working out to get BIG, you want to give your muscles the maximum amount of rest possible. Therefore, in a given week, you should workout each muscle group only once…but to fatigue. That way when you workout you are giving your muscles the maximum amount of time to rebuild and recover for the next week's muscle destruction. July 25, 2009 Sit in the sun this summer… Most of us realize the risks of sun exposure and/or use of over the counter sun-screens. Repeated sun exposure can age skin and has been linked to skin and other forms of cancer. Natural sunscreens have many advantages for skin protection. High-quality, natural suntan and after-sun products are found in abundance at natural foods stores. From avocado oil to botanicals such as rosemary and comfrey, these ingredients soothe and protect your skin…the natural way! July 18, 2009 Just say NO…to DEET! Tis the season to battle the bug…mosquito’s! But what are you going to use to fight these flying fiends? Hopefully it’s not deet! Deet has been linked to cancer and other forms of diseases and debilitating conditions. But why does deet work so well, they hate the smell. Well they also hate the smell of natural repellents that use essential oils such as eucalyptus, peppermint and lemon to name a few oils that confuse the heck out of these annoying vermin. July 11, 2009 Can you run & talk at the same time? You don’t always have to run full-boar to gain health benefits. If while running, you can carry on a conversation with some difficulty; you’re pacing yourself well. If you are running so hard that it’s tough to speak, maybe tone it down a little bit; and if carrying on a conversation is easy, push yourself a bit more. You should be exercising so that you’re pushing yourself, and checking the level of conversation is great way to see if you're getting a good aerobic workout. July 4, 2009 65+ and keep getting younger! Walking; especially for women that are over 65 is incredibly beneficial. If you make it a part of your lifetime fitness plan walking will not only improve your body, but your mind as well. Walking can prevent onset of arthritis, decrease risk for heart disease, offset fatigue and improve mood. Walking can also be a great way to bond with your grandchildren, other family or close friends. So grab your walking shoes and go enjoy the outdoors. June 27, 2009 Beginning Yoga. Beginning Yoga? It’s been around a long time….YOGA! Maybe it wasn’t on YOUR radar until now. But know this, when you're starting out, one of the most important things to focus on during your yoga practice is the balance between body and mind. You want to perform poses to the best of your ability, without stress or strain, and to remember to breathe. Your flexibility and the duration you can hold positions will increase over time. June 20, 2009 Who’s a pain in the neck? My guess…probably you! Many of those who have to sit at a desk all day find themselves with neck and/or shoulder pain. Try to remind yourself to correct your posture every 20 or 30 minutes. Better yet, set up your space so you can stand at the computer or sit on an exercise ball. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time. If you need a reminder…try using Post-it notes! June 13, 2009 Beat the pain! Is joint pain getting in the way of every day activity? Consider MSM! MSM or methylsulfonylmethane is an organic source of sulfur, one of the major building blocks of joint health as well as a component of the healthy skin, nails and hair. Glucosamine, like chondroitin, supports your cartilage and acts as a lubricant. So what do you get when you combine glucosamine with MSM? Strong joints and replenished cartilage that allow you to get back to your daily routine! June 6, 2009 Sooth a sore shin… Say that fast three times! Well tis the season to hit the road running…or speed-walking. Now if you’re new to this, you may experience sore shins. More than likely though, this isn’t shin splints, but simply the result of working the Tibialis Anterior muscles which usually doesn’t get much work otherwise. You can treat the soreness with ice and rest, and be ready to go out again in a day or two. Don’t worry the muscles will get stronger with use! May 30, 2009 Get more with less… Sounds crazy doesn’t it? But it’s true! Research shows that during your weight training program, you will produce greater strength gains if you take shorter rest intervals. What happens is that the reduced rest time forces different muscle fibers to work in order to support the fatigued primary muscles that normally take on the heavy load. So you can cut the length of your workout and gain more strength at the same time. What a deal! May 23, 2009 Tis’ the season… Outdoor activities are a great way to stay in good health. And with the warm weather…camping & hiking are perfect! But keep these few tips in mind to also make it enjoyable: Select your campsite and set up before dark; find a break from the sun & wind; find high…dry level ground; avoid swampy areas; view your surrounding looking for holes, cliffs, poison plants, etc.; and make sure your tent opens toward the morning sun. May 16, 2009 Save the stretch… It’s not necessary to stretch before you hit the road for your walk. What you really want to do is walk for a while at an easy pace for five or ten minutes until you’re warm. Once you’re warm, you can kick it into high gear for your workout walk. When you complete your workout; that’s when you want to stretch out. Begin with at least three static (no bouncing) stretches for 30 seconds on each leg and focus on ALL muscle groups. May 9, 2009 Be a Sore Gainer! If it has been a while since you’ve worked out last…or maybe it’s the FIRST time; you may be surprised to find that you’re really sore! Don’t worry though, it’s normal. But whatever you do, make sure that you work through the pain, and don’t take a week or more off waiting for the pain to go away. You can give yourself a day to rest, but then get back to work! Do you want optimum results? Work through the pain…you'll be glad you did. May 2, 2009 OVERTRAINING for sports… You can OVER-train for sports? That’s really not a question…it’s reality! When you start feeling fatigued, lose enthusiasm for working out, begin performing poorly, or have lingering colds; this is a sign of overreaching…and overtraining. Athletes who train multiple times a day may reach a “chronic overtraining condition” which can take up to a year for full recovery. Check with your Trainer, Coach or Doctor to evaluate if you're overtraining. April 25, 2009 Burning fat away… Yes it is true! You will burn a higher percentage of fat calories exercising at a slower and more moderate aerobic intensity, but you will actually burn more total calories, and more total fat calories, when you exercise at higher intensities. So you may choose to work out longer at a slower pace for various reasons, but whatever you do…don’t slow down simply because you think that it’s necessary…to burn fat! April 18, 2009 Keep your blood pressure in check… Know this; if you have high blood pressure you do NOT want to skip aerobic exercise. A simple 45-minute run/jog or power walk can lower blood pressure for up to 24-hours. If 45-minutes is too aggressive to start, begin in short durations and gradually increase it. Sport activities are also a great way to control blood pressure and increase overall health & wellness. Weight training has also shown to be a great way to put high blood pressure in check! April 11, 2009 Exercise and age… It’s no secret that we slow down as we reach middle age and beyond. With that being said…so does our recovery time. It now takes longer to recover from injuries and intense workouts. Instead of running every day, you may want to run every other. You may also want to take two days rest between lifting instead of just one. You can keep the quality of your workouts high, just cut the quantity! April 4, 2009 What’s in a gym? Is not knowing which health club is right for you keeping you from working out? Well here are some things to look for: First; make sure it is close to home or close to work. Too long of a drive may keep you from going. Second; knowing your goals and matching them to the amenities is key to getting results. Third; look for towel service. If they provide towels, people will most likely wipe their sweat from the machines. Finally, make sure the bathroom is clean! March 28, 2009 Hydrating for sports Did you know; up to 60% of your body is made up of water? I’m sure this doesn’t come as a surprise…but you need to drink a lot of it! This is even more important if you are extremely active and are in sports. Weigh yourself before and after vigorous activity. If you have lost a pound by the end, then you have sweated away about 16oz. of water and should replace it by drinking at least 16oz. of water! March 21, 2009 Chill out Or maybe I should say…COOL DOWN! Exercise 101; after your aerobic exercise, make sure you take the time to cool down. You want to take a walk or bike at a slower pace to bring your heart rate down after your more vigorous workout. It’s important to allow your breathing to return to normal. Avoid jumping right in to the hot-tub or sauna, or standing still when you’re still breathing heavy and your heart rate is elevated. March 14, 2009 How many calories are you burning? Just like you “can’t judge a book by its cover”…you can’t judge the number of calories exhausted by the exercise. Just because it is said that a specific aerobic exercise burns a certain number of calories, doesn’t mean it’s for everyone. For instance; let’s say running a mile burns 100-calories. That number is usually based on a 154 lb man. If you weigh more…you will burn more, if you weigh less…you will burn less. March 7, 2009 Run…or swim? So which do you prefer? Well studies show swimming is four-times more affective in burning calories than running! Swimming requires you to use ALL your muscles to push and pull your body through the water. And as an added bonus; swimming has less impact on your skeletal system and proves beneficial for the joints. So if you’re looking to burn calories, jump in the pool for about a half an hour and swim some laps. February 28, 2009 Don’t judge a Trainer by their body When looking for a Personal Trainer, don’t look for their body…look for their qualifications! Now of course you do want your trainer to be fit and look like they work out. But what you truly want is their certifications and experience…not their body. Let’s face it, what works for them may not work for you, and genetic plays a huge roll in what we can accomplish. So judge a trainer by certification, not by bodybuilding titles. February 21, 2009 Rest gets better with age As we age we need to bring a little more rest in to our lives! This is especially true when it comes to your workouts. You may need to rest longer between sets…run or workout every other day as apposed to every day…or make it two days of rest instead of one. I say; “listen to your body”! And most of all know this; once you reach middle age, it takes longer to recover from injuries…Body say what? February 14, 2009 Dance your way to health Who says getting in shape has to be boring? The best way to stick to a workout program is to make it fun! Dancing is not only enjoyable, but a great aerobic workout as well. Pick music you like that has a quick, up-beat tempo so you’re sure to break a sweat while moving to it. Try to dance non-stop for at least 15-minutes and you’ll start getting fit while having fun…and if you're lucky, you might even become a good dancer! February 7, 2009 Don’t over do it One of the biggest mistakes a person can make is OVER-TRAINING! A good indication of this could be fatigue or feeling burnt-out and a lack of enthusiasm for your workouts. In many cases this leads to quitting. You may need to cut back on the workouts, regroup and hit it again…LIGHTER though in about a week. This will give your muscles time to rest and recover, and you should see better results when you return! January 31, 2009 Be a quitter Quit smoking that is! Quitting smoking can not only help improve your exercise program…but an exercise program can help you quit smoking as well. Try this; if you crave a cigarette and can’t quit cold-turkey, go out for a walk or run, bike ride or hit the weights instead. The craving may not pass right away, but you will get healthier, stronger and be on your way to quitting for good. Hey; if you’re lucky, someone will call you a quitter! January 24, 2008 DON’T STRESS THE PMS PMS got you down? Well here’s some advice that can help not only pull YOU through, but the man in your life as well! Increasing your activity during your cycle can ease the symptoms associated with PMS. Women with severe premenstrual syndrome will typically have low levels of beta endorphins. A fitness program raises beta endorphin levels, as well as reduces stress…keeping ALL out of harms way! January 17, 2008 Look No Further For a Walk Having trouble finding a place to walk in the third largest market in this nation? It seams the builders here are afraid to leave a blade of grass on the ground and traffic is never ending. Don’t let this discourage you from taking care of your health. You can…Find a park to walk in, look for a commercial development with sidewalks, walk a golf course, stroll around a shopping mall or circle a high school track…you pay for it after all! January 10, 2008 Give Your Brain a Workout Did you know that when you get in to a “routine-rut” you are more likely to get Lou Gehrig's disease, Dementia or other problems that affect brain function? Routines where you perform the same tasks day-in and day-out with the same muscles and without having to think about it can be incapacitating. Try to make a conscious effort to break free from the rut and challenge your mind…or forever be a prisoner of it! January 3, 2008 Strengthen a Troubled Heart If you have had a heart attack in the past or any other reason for a weakened heart muscle; don’t give up on the exercise. In fact all the more reason! Of course you need to make sure you have your Doctors approval, but you can improve your overall health, wellness, and quality of life if you incorporate aerobic activity into your daily routine. If you’re not sure where to start, look to a qualified Personal Trainer. http://www.totalufit.com/ December 27, 2008 Children’s Health Kids are becoming increasingly sedentary! With the amount of fast food, junk food and video games, their health is declining at astronomical proportions. The USDA and CDC recommend 60-minutes per day of physical fitness activity for children and adolescents. Kids don't have to go a full hour straight, but make sure they are running, playing outside with friends or are involved in sports each and every day! December 20, 2008 Vacation your way to health! Sometimes you just need to get away from the stress of work. When you do, make sure you pack some basic exercise equipment so you can get in a little workout each day. Resista-bands, tubing and exercise balls are light, easy to carry and won’t set off the metal detectors at the airport. If flying isn’t your thing, you can take a car ride to the country and hike for health. Either way, research shows that people who take vacations live longer and healthier than those who don’t. December 13, 2008 Jump to Stronger Bones Osteoporosis creeps up on many of us! Performing weight bearing exercises like jumping up and down in place will stimulate and develop stronger bones, while at the same time increase overall health and fitness. Start out by jumping thirty times a day after you have warmed up to a light sweat. Also make sure you are wearing proper shoes and are on a soft surface. First things first…get your Doctors A-OK! December 6, 2008 Lift Weights…Strengthen Heart Incorporating a strength training program into your daily exercise routine is vital for heart health. In fact, weight training has been recommended to people with heart disease! The concept is simple; the stronger the muscles you have, the less stress on your heart when you perform daily activities that require pushing, pulling, lifting and so on. So save a heart and build a muscle! November 29, 2008 Turning Fat Into Muscle? It’s a total misconception that lifting weights will turn fat into muscle! Muscle and fat are two completely different tissues in the body. If you are looking to burn fat and lose weight, you may want to focus on cardio exercise. But you should also include a weight training program in the mix to build muscle; because the larger the muscle group ignited, the more fat you will burn. November 22, 2008 Stressed? Go work out. A fitness program helps take your mind off the car payments, the boss, the kids, and in some cases the fate of the free world. People with high levels of health and fitness who experience high stress have less sickness than fitness-challenged people with similar stress levels. November 15, 2008 Can’t make it to the gym? Bring the gym home to you! Body-weight exercises like pushups, pull-ups, crunches, squats, and lunges are very effective. For added resistance you can purchase dumbbells or elastic bands; they are inexpensive, easy to use and take up very little space. For cardio training you can try stepping, jumping rope or follow an exercise video. November 8, 2008 Have you hit a plateau in your pursuit of weight-loss? Here’s some food for thought (yes pun intended) that just might get you over the hump: Stay away from drinks with liquid calories…stick to water; stop grabbing snacks just because you’re bored; become more active in your everyday life; and for gosh sake…put down that one extra slice of pizza! November 1, 2008 Exercise…exercise…exercise! Even 20 minutes of cardiovascular exercise performed three times a week benefits your heart, bones and circulation. As we age, these are the areas that tend to break down. So making, and sticking to this all important lifestyle change can prevent these life altering problems from occurring down the road. October 25, 2008 When cleaning out your body…clean out your life! It may seem totally un-related, but take time to clean out your car, home, desk, etc. As you diet, you’re cleansing your body and getting healthy; with that comes cleaning out your entire life. From a mental standpoint, you’re eliminating all the dirt and impurities, changing your lifestyle completely. October 18, 2008 Reduce stress! Easier said than done…right? Here are a few things try before you blow up: Think positive thoughts; spend 30-minutes a day doing something you like that is relaxing; listen to soothing music; watch a funny movie; get a massage and most of all…count to ten before losing your temper or getting aggravated! October 11, 2008 Cut the fat! Try to avoid fried foods, burgers and other fatty meats. If eating dairy products such as cheese, cottage cheese, milk and cream, try the low fat versions…but be cautious of the chemicals. Nuts, sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts…Stay thin my friend! October 4, 2008 Protect yourself from pollution! If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, and breathing in highway fumes. Exercise outside when the smog rating is low; and indoors when air quality is good. Oh yeah, plant lots of shrubbery in your yard…It's a good pollution! Breathe easier…live healthier. September 27, 2008 Yes Americans have been reducing their use of tobacco products that kill; but recently we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie smoke cigarettes. Beware! Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. September 20, 2008 Avoid Excessive Drinking. While recent studies show that one drink a day such as wine for women, or two for men can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease or even cancer. September 13, 2008 Try to keep a positive mental attitude! There's a definitive correlation between living healthy and having a cheerful outlook on life. Always keep a smile on your face as it is tough to be unhappy while you’re smiling. September 6, 2008 Get moving! Find ways to become more active. Even if you not up to joining a gym right now, get out and climb some stairs, mow the lawn…push it, chase the kids around the yard or toss the ball with a friend. Then when your ready, incorporate a structured workout regimen into your daily routine. |