Holiday Healthy

Yes, that time of the year again has finally arrived; the holidays. Pretty soon there will be cookies & candy everywhere in the shapes of Christmas trees & presents & that is only after a day where tables are filled with pies & delicious warm gooey Thanksgiving sides. This is the time of year that some people dread, knowing that the work they’ve done all year long to stay healthy is just not going to be possible. We’re here with some tips to help you stay on track this holiday season so that your New Year’s resolution does not have to be to get back on track again.

    Keep water on you at all times!

By this point we should all know how beneficial water is for every bodily function that we have. It helps our skin, it help our digestive system, it helps energy focus etc. The list could go on for a while. Drink a couple glasses of water before a holiday celebration so you don’t feel starving. Drinking water can help curb your appetite & will really save you from over indulging this holiday season.  

 Don’t stop working out!

Yes the holidays are busy. You want to be sure you’ve got the perfect present for everyone you’re going to be seeing & you just can’t seem to say no to any of the invitations you’ve gotten for parties. Don’t let yourself get so busy that you fall off of your workout schedule. Maybe use this as a time to create a new schedule around dinners & parties or preparations for both. Keep up with your workouts & you won’t feel sorry after the season is over.

       Keep the cold away!

The last thing you need during this busy & exciting season is to get sick. Don’t go out into the cold with wet hair & make sure you’re eating vegetable and taking vitamins to build your immune system.

       Encourage other with active gifts!

Instead of buying DVDs or video games as presents, why not find some workout equipment to gift to your loved one! Or maybe a gift certificate for athletic clothing. Maybe running shoes. Keep activity on your mind as well as everyone you’re buying gifts for.

         Enjoy!

Don’t cut yourself from enjoying the treats that come along with the holidays! If your favorite thing in the world is pumpkin pie, then have a piece of pumpkin pie, but cut yourself off after one piece. We aren’t encouraging you to sit back eating celery while your family enjoys, but we want you to be smart about it. Research ways to make healthy alternatives of your favorite recipes. You never know they could become your new favorite recipe.

Original: http://www.levo.com/articles/lifestyle/how-to-stay-healthy-during-the-holiday-season

Cardio Myths Vs. Facts

Those of you who love to hear your elliptical gearing up at the end of a long day can agree that nothing beats cardio. And of course you know how fantastic it is for your heart and that it's a great calorie burner, but there are some cardio myths out there masquerading as fact. We want to make sure that you have all the correct information to work with so here are five of the biggest cardio myths:

MYTH: For weight loss, cardio is the one & only answer.
FACT:  Of course if you’re pushing yourself on that treadmill or elliptical day in and day out, you will drop weight and you will drop it fast. Cardio alone, however, burns away both fat and muscle, which of course you don’t want.  Make sure the weight you lose is the right kind of weight. You need those muscles!

MYTH: Cardio workouts have to be at least an hour long to matter.
FACT: All body movements burn calories, not just the ones that keep your heart pumping for over an hour. To burn them more efficiently, in fact you should introduce high-intensity interval training to routine which can elevate your metabolism so that you could still be burning up to 38 hours after your workout. Even 10 minutes at a high intensity is beneficial. And a recent study suggests that short, infrequent bouts of slow running can do your heart good.

MYTH: Cardio on an empty stomach torches maximum body fat.

FACT: The idea that if your body doesn't have available food calories, it'll dip into the body's stored supply, thus losing inches & lbs, is simply untrue. Fat burn is consistent whether you’ve eaten before a workout or not. In fact, your body needs energy which comes to you in the form of food. Having a pre-workout snack will actually help you perform better, thus burning more fat in the end.

MYTH: It's important to stay in the "fat-burning zone" if your aim is to burn fat.

FACT: This one is half true. But it's total calories burned (those pesky calories out) that matter for weight loss. A higher intensity workout gets more of those lbs off.  

MYTH: You can skip a legs' strength workout if you've ran or biked.
FACT: Although it may seem like you're working your legs and glutes, you aren't getting any muscle building benefits by running or biking. Building up these large muscles in your body help boost your metabolism so you need to do strength moves along with your cardio. And as an added bonus, strength workouts will make you a better runner and cyclist.

Original: http://www.womenshealthmag.com/fitness/cardio-myths-debunked?cid=Synd_Popsugar_CardioMythsStopBelieving_Content-Fitness_August14_CardioMythsStopBelieving

Staying Fit on Vacation

Tips for staying fit on Vacation!

• If you’re flying, eat a large meal before the airport that way you won’t be tempted to eat in the airport’s fast food court.
• Plan when & where you’ll be stopping for meals. This will help eliminate the number of times you stop at a fast food drive thru.
• Watch out for jetlag as it will make you hungry at abnormal times. Resist the urge to snack at 4 a.m. and wait for normal meal times instead. Or, if you simply cannot wait then it is best to choose a healthy snack such as a handful of nuts or piece of fruit.
• We know you’re on vacation, so you’ll want to indulge in some treats & that’s fine! That’s what vacation is all about! On days you’ll be indulging more than usual, try to keep other meals and snacks on the healthy side.
• Beware of buffets. Avoid them as much as possible.
• Try to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.
• Markets are a great place to soak up local culture and eat delicious, cheap fresh food. Local food is better for the environment; you get to pick what you’re eating and you'll even squeeze in some movement as you walk around the market.
• When you plan to be out all day, bring along your own healthy snacks like trail mix, granola bars, or even PB&J sandwiches to stave off hunger. It’ll save you money & keep you away from unhealthier options.
• Make your own meals if you’re staying somewhere with kitchen access. You’ll know exactly what’s in it & you’ll have more of an opportunity to eat a fully nutritious meal.
• Beware of drinks. A single cocktail can contain loads of sugar (and calories). If a stiff drink is necessary (and sometimes it is!), try healthier drinks instead.

• Skip the bus tours and check out your new surroundings on foot or on bike! You’ll burn calories while taking in the views like locals do! Some cities even offer running tours to let you explore while getting a workout in.
• Take the stairs. Skip the elevator and sneak in some extra cardio. Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.
• Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical.
• Take a long walk through a local park.
• Use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.
• Do as the locals do! Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or woo potential suitors with flamenco moves in Spain. It’s a great way to learn about a different culture while getting fit.
• Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.

• Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If you hotel does not offer these things, see if there are any discounts at a nearby gym.
• Check out the neighborhood. Book accommodation near places where you can sweat. If you need to run laps before starting your day, stay somewhere where it will be safe to go for a run. If you need to hear namaste, stay near a yoga studio.
• Bust a move in your hotel room to keep fit using body weights or simple workouts. Something is always better than nothing!
• Keep your mini-fridge stocked with healthy snacks like fruits, veggies, and nuts to avoid unhealthy room service.

Original: http://greatist.com/fitness/24-tips-fitter-happier-summer-vacation

Get in the Habit of Fitness

1. Exercise even when you don’t have the time. 15 minutes of exercise is better than 0.

2. Invest in a fitness tracker to help determine your activity level outside of the gym.

3. Chang it up. Don’t do the same workout day after day. Find an exciting new way to get your fitness in.

4. Tired? Instead of skipping a workout, focus on how great you'll feel after. 

5. Don't wait for an occasion to get in shape. Waiting until an anniversary, reunion, etc. will just create unrealistic expectations and make you feel unsuccessful even if you have been extremely successful. Make fitness your lifestyle & not just a phase.

6. Eat REAL FOOD. Everything in moderation! It’s healthy food not diet food.

7. Limit the time you spend drinking to the weekend. No weeknight beers or happy hours.

8. Even if you can’t make it to the gym, doing workouts at home is better than nothing! Look up some exercises on Pinterest or do a DVD. You won’t regret it.

9. Workout even when you’re sore. Light-cardio can actually help soreness.

10. Focus on how you want to feel rather than how you want to look.

11. Don’t set unrealistic goals to yourself. Be proud that you made it to the gym rather than push yourself to run 10 miles.

12. Get enough sleep! It is crucial to get the proper amount of rest so that you can get the results you want.

13. Be proud of the results you’ve achieved. Don’t beat yourself up for the results you haven’t. remember fitness is a journey & not a destination.

Original: http://article.riffsy.com/article/12-habits-of-people-who-always-stay-fit-number-5-is-so-smart-1

You're Doing It Wrong On The Treadmill

Wondering why, even though you are dedicated to time on that treadmill, you still aren’t seeing results? You could be doing it wrong. Here are some mistakes you could be making that could be holding you back.

Not focusing: The thing that some people love about treadmills is that they’re convenient for multitasking, like reading a magazine, or having a conversation with your workout buddy. If you want to see results though you need to push yourself. Focus on your workout. Increase your speed. 

Not relaxing: While running on a treadmill may not feel as natural as running outside, you need to remember not to tense up. Try not to crowd the front of the treadmill and relax your form. It can alleviate neck, shoulder, and lower back pains that may cause you to take a break from your routine.

Not adjusting the incline: You’ll become a better runner if you increase the incline on that treadmill & you’ll burn more calories. Even a 1% increase will help & you won’t be able to notice. Increasing the incline also helps you avoid shin splints.

Same old, same old: The reason you may not being seeing the numbers on the scale change at all could be because you aren’t changing the speed on your treadmill. Using a treadmill at the same speed everyday can cause you to plateau, so switch it up! 

Treadmill loyalty: If the treadmill and the locker room are the only parts of your gym that you really see, then you're missing out on some great calorie-burning potential. Break the habit: start or end your running session with strength training (this five-minute basic workout is a great place to start) in order to build those metabolism-boosting muscles. 

Holding on: If you feel unsafe running on a treadmill without holding on to the handle bars, you could be hindering your results. When you run hands free you burn more calories and you work your upper body as well. Slow down your speed until you get the hang of not hanging on and keep your abs engaged to help balance yourself.

Original Article:  http://www.fitsugar.com/What-Do-Treadmill-33882388

 

Fit Tip: Add a Jump Rope, Try Plyometrics

Plyometric workouts have long been known as one of the most efficient and effective ways to train, because they simultaneously burn calories and build muscle. Plyometrics or “plyos” are a type of exercise that encourages muscle development, power, speed and endurance. It can even build bone mass. Get all of these benefits by adding plyos to your fitness routine with these tips from Life Fitness:

What are plyometrics?

Plyometric exercises use explosive, fast-acting movements to develop muscular power. In other words, they are high-impact movements that involve jumping. 

Why try them?

By implementing plyos into your cardio and strength routines, you’ll help transform fat into lean muscle while increasing your heart rate and burning calories.   

What types of exercises are considered plyometrics?

Plyos include anything that involves jumping. Start with something less complicated like picking up a jump rope, skipping or high knees. Gradually add squat jumps, split lunge jumps or box jumps. Even try good old-fashioned burpees. You’ll see gains in strength and confidence in no time.  

How do you get started if you are new to plyometrics?

• Make sure you warm up properly.  Use 10 to 15 minutes to get your joints warm, muscles moving and heart pumping. 
• Start with the basics on a soft surface, such as carpet, a rubber mat or grass.   Check your surroundings to make sure there are no obstacles in the way. 
• Start at a slower pace, lesser range of motion and fewer repetitions. As you improve, build up to a faster speed, larger movements and more repetitions.
• If you feel any pain, stop.
• Take a day or two between sessions for muscle repair and recovery.  Listen to your body at all times. 

Fit Tip: Impact vs. Intensity

Many people confuse the terms “impact” and “intensity” when it comes to workouts. “Impact” refers to the force of your body used in a particular exercise, while “intensity” refers to the level of difficulty, focus and your power.  

High impact exercises include running, jogging, plyometrics (jumping) and other workouts where the body is making contact with, or pounding, the ground. Low impact exercises typically mean that one foot stays in contact with the ground, such as walking, climbing, riding a bike or pedaling the elliptical.

Since high impact exercises tend to put more stress on the joints – particularly ankles, knees, hips and backs – the good news is that low impact does not mean low intensity.

Follow this advice to find a low impact/high intensity workout that works for you:

Low impact can be high intensity. Another word for intensity is exertion – how hard you are working. When it comes to workouts, intensity also means raising your heart rate or your concentration level, which can happen concurrently while performing a low impact exercise. Add intensity to your workout by increasing your range of motion, increasing your speed, adding resistance, changing directions (moving forward/back/diagonal instead of stationary), ramping up your incline or moving your arms above your heart and head. 

Low impact/high intensity workouts:

• Power walking and swimming are two excellent examples of low impact, high-intensity workouts that provide no impact on your joints. By adding short bursts of speed or an occasional steep hill to your walking workouts, you can increase the intensity of your workouts as well as your calorie burn.
• Climbing stairs, riding a bike or pedaling an elliptical are all great low imapct workouts that can fall into the high intensity category depending on your effort. 
• Try walking lunges while pressing hand weights overhead or side step with deep squats and a resistance band around the ankles.  
• Don’t forget dancing and aerobics, which usually incorporate lots of overhead arms and movement using large ranges of motion.   

Benefits of low impact/high intensity workouts.  If you want to get in a good workout, increase your calorie burn and get your heart rate up without all of the jumping and pounding on the ground, try a low impact/high intensity workout.  Protect your joints, but push yourself to work hard.  Don’t use the excuse that you can’t increase your heart rate because your body can’t take the high intensity pounding anymore. Instead, work your mental muscles and push yourself to achieve!

This Fit Tip was brought to you by Life Fitness

Fit Tip: Add Treadmill Incline Training to Your Workout Routine

There is nothing like the thrill and challenge of climbing a mountain. And although incline training on a treadmill may not be quite the same experience as hiking up a mountain trail, you can still get great results (sans the mountain air). Use these tips to add variety and intensity to your workout with incline training.

Incline Training on a Treadmil

Most treadmills are equipped with the incline feature and can reach grades of 10-15 percent. You can manually incline the tread belt to simulate an uphill workout, but many Life Fitness treadmills also come with built-in hill climbing programs that automatically take the grade of the treadmill up and down to simulate an uphill or rolling hills workout. Incline training can be a great way to increase the intensity of your walking workout while keeping it low impact or to kick your running workout into high gear.  

Benefits of Incline Training

• Training indoors means you get to determine the terrain, grade of the hill, and avoid any environmental or weather issues. 
• Incline training gives an extra boost to your low impact walking workouts. The lower impact workouts on a treadmill decrease the risk of injury or strain to knees, hips, back, and ankles.
• If you are a runner, adding in a hill climb or two will kick your cardiovascular workout into high gear. Try a few rolling hills or jog up a steady climb.
• Studies show that by increasing the incline, you engage more leg and glute muscles then flat road training. This means increased heart rate, calorie burn and muscle strength.
• Using the incline feature or preprogrammed hill climbing workouts can provide variety and prevent boredom.
• Letting go of the handrails will also engage more core muscles for balance and increase the intensity. More muscles used means more calories burned.

If you are just beginning an exercise program, start at a low incline level and speed.  Listen to your body and as your endurance and strength improve, gradually increase the intensity and length of your workouts.

 

This Fit Tip was provided by Life Fitness August 24th, 2012