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

Running & Weight Loss

Did you start running months ago & are disappointed with the results you’ve seen? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.

Post Run Pig-Outs

Burning tons of calories can cause a famished feeling afterward, but it's important to refuel the correct way. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour. Although a post-run snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts. If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise.

You Don't Run Enough

If you're running and not seeing results, look at your calendar. Doing one 45-minute run once a week or a couple 20-minute runs won't burn enough calories to lose weight. In order to lose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.

You're Burning Less Than You Think

You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. But did you really?  If you didn't run for that long or that fast, then you're not burning as many calories as you thought. It's best to track your workout just to be sure, using a heart rate monitor or a running app for your phone.

Same Workout, Different Day

If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. As mentioned earlier, it's also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.

It's Not Just About the Scale

Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn't always the best way to monitor your progress. Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.

Original Source: http://www.fitsugar.com/Why-Running-Doesnt-Help-Weight-Loss-23050499

Guide to Common Running Injuries

As a runner, I’m not a stranger to some aches, pains and even injuries now and then. If you’re experiencing the same or are a new runner looking for tips, check out this Guide to Common Running Injuries from the team over at Up & Running. The great part is it's interactive.

Brrought to you by LifeFitness

Fit Tip: Stretch to Success

Stretching may seem like an easy thing to cut out of a busy schedule, but the benefits of stretching far outweigh any excuses. Stretching can improve athletic performance, decrease risk of injuries and increase flexibility through a wider range of motion. So take a minute and stretch your mind around these easy tips:

Start with a warm up, not stretches. Did you know stretching pre-workout can actually decrease performance? The perfect warm-up is simply a lower-intensity version of whatever exercise you are about to perform. The goal during this time is to slowly increase the temperature of muscle tissue to prevent injury.

Stretch at the end of your workout. For best results, stretch when muscles are warm, after bringing your heart rate back to a comfortable zone. Static stretches, or stretches held in place, are most effective.  Follow the American College of Sports Medicine guidelines and hold each stretch for 20 to 40 seconds. This will increase blood flow to the muscle and improve workout results. Stretching consistently over time will lead to improvements in flexibility and range of motion. 

Focus on main muscle groups. Pay attention to the calves, hips, thighs, lower back, neck and shoulders. Always stretch on both sides and focus on performing stretches that are sport-specific. For instance, runners should focus on stretching the hamstrings, hips and calves thoroughly.

Listen to your body. Make sure to breath. Inhale to prepare and exhale before going a little deeper into a stretch. If you ever feel pain, stop immediately, back off to a comfortable point and hold. Never bounce when holding a stretch.

Stretching after exercise can help relax and balance tension caused by a workout and save you from tight, sore muscles the following day. Make stretching a habit every time you hit the gym to reap the benefits.

This Fit Tip was brought to you by Life Fitness

Fitness Wonderland Sale!

Please join us at our 26th Annual Fitness Wonderland Sale to be held at all of our retail locations on December 7, 8 and 9 this year.

The Fitness Wonderland Sale is our largest sales event each year!

Fit Tip: Crunches Do Not a Six Pack Make

Somewhere far, far away, there is a magical gym where there’s never a wait for a cardio machine at 6:30pm, the bootcamp instructor never raises his voice above a whisper, and jiggling upper arms instantly tighten up after just one biceps curl.  This mythical place is called Imaginary Fitness Land, and it, like spot-training to burn fat, doesn’t exist.

Welcome to the real world, where workout results take time, energy, and variety, and where our body’s ability to eliminate fat, and which specific areas it will eliminate fat from, are influenced by age, genetics, hormones, and some other factors beyond our control.

Luckily, we can control the fat-melting effectiveness of a cardio workout, so keep this real-world advice in mind to maximize your results. 

Two’s company. Combine fat-reducing cardio exercise with a consistent strength training program to tone and sculpt your muscles. Although spot-training won’t work for burning fat, spot-sculpting will tighten and tone the areas where you want to show off your results. Focus on a specific group of muscles during your strength training routines.

Add instability. Use the BOSU ball, balance disk, or wobble board to throw off your balance and force your core muscles to work overtime. With a strong core, you’ll be able to take on more challenging workouts, and achieve success faster.

Pilates, please. Heralded as the secret behind tons of toned tummies, a Pilates mat workout provides an effective ab routine when you want to add some necessary variety to your exercise program. Pilates utilizes very focused and specific movements, so find an instructor to get you started. 

Intensify. Interval training is a great way to incorporate high-intensity exercise into your workouts. Start with 30 seconds of jogging followed by 2-3 minute of walking, then repeat for 30 minutes. Once you can complete the program with ease, lengthen the jogging intervals. Your increased intensity and elevated heart rate will result in more calories burned and a smaller waist line.

The trick to getting the fit, sculpted body you want is to be realistic. If you have overall body fat to lose, you aren't going to see washboard abs without eliminating that excess insulation first.

Brought to you by Life Fitness

Fit Tip: Strength Training Technique

Do you ever cringe when you see someone lifting weights because their form is so bad, you can almost predict a disaster? Well, your concern is warranted. Lack of proper technique can lead to all sorts of injuries including sprains, strains, fractures and more.

If you or someone you know needs a little refresher about strength training technique and form, follow these tips.

Stand up tall and breathe. Posture is important. Stand tall with your chin up, chest lifted and shoulders up, back and down. Don’t hunch over or hold tension in your neck. Contract your abs during strength training to protect your lower back. And make sure you breathe instead of holding your breath, exhaling on the exertion.  

Use muscle not momentum. Don’t use momentum to lift weights – engage your muscles. Avoid swinging the weights and instead lift and lower with purpose through the range of motion. You will activate more muscle fibers and get better results. As a rule of thumb, if you cannot lift a weight without swinging it, it is too heavy.

Solicit help.  If using machines, take a quick look at the placard on the machine. Read the instructions and understand which muscle(s) you will be using. If you are using free weights and have questions about your knee positioning or arm movement, consult a personal trainer or take a group fitness strength class to get tips for proper technique.

Use all muscle groups. One of the most efficient ways to build muscle is to do compound exercises—those that work more than one muscle group at a time. For example, a walking lunge requires multiple muscle groups such as your quads, glutes, hip flexors and hamstrings. Throw in a bicep curl as you do each lunge and now you are also working your biceps.

Make sure you feel it. If you aren’t feeling anything after 12-15 reps, the weight or resistance is probably too light. Change up your weight or the machine so that after 12 reps you are feeling fatigue. Listen to your body and make sure to differentiate between muscle pain and muscle fatigue. Muscle pain is “ouch that really hurts”.  Muscle fatigue is “wow I’m getting tired, can barely do another rep”.  Never work through intense pain.

When strength training, make sure to alternate the muscles you are working out. If you are sore, allow a day or two of recovery before working those muscle groups again. Aim to get in some strength training two to three times every week.

This Fit-Tip was brought to you by Life Fitness

Quick Workouts

Lack of time and motivation seem to be the most common roadblocks for not participating in a regular exercise program for many people nowadays. The recent  economic times have caused many people to take on more than one job to make ends meet. If you fall into this category and cannot even fathom having time to exercise, it is time to rethink your exercise strategy now.

A common misconception is that one has to spend countless hours in the gym to gain any health benefit. According to the American College of Sports Medicine’s (ACSM) recommendations, most adults need to engage in at least 150 minutes of moderate-intensity exercise each week. Key points that ACSM adds are:

• Exercise can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.

These guidelines help people understand how even a little goes a long way. Breaking up exercise sessions could have several benefits, including:

• Finding 10-15 minutes in the morning or during lunch break for exercise, such as a brisk walk, can be much easier than blocking off an entire hour.
• During and after exercise, your metabolism will increase. Doing two shorter workout sessions in one day will help keep your internal engines fuming.
• Realizing that you are not getting ready to spend one to two hours in the gym can help motivate you and help you stick with a routine. It’s easier to anticipate and participate in two shorter bouts of exercise.

Try early morning cardio exercise before breakfast and the workday and then finish out your day by a post-work or end of the day resistance training session or yoga class. I have an extremely busy schedule. I find that if I split up my cardio and resistance training in the day, I am much more consistent with my exercise, as well as more motivated to get the gym and knock out a great workout.

Other tips for getting in quick workouts:

• Keep a small clean up kit in your gym bag: baby wipes, extra makeup, deodorant and dry shampoo
• Store your gym bag and an extra set of clothes in your car to get a workout in whenever the opportunity arises.
• Find a friend to go with you on quick walks or runs during lunch.
• Keep a few quick, total-body workouts in your back pocket to do at home

Remember that everyone is unique. Find a time that works for your schedule and go from there. And keep pressing forward. Don’t dwell on past failures; focus on the here and now and what your daily schedule is composed of.

You can do it. Make a decision and start today.

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

TRAIN LIKE AN ATHLETE

TRAIN LIKE AN ATHLETE

Most sports fans can rattle off the names and recent successes of their favorite athletes without giving it much thought, so why not use them as fitness inspiration?

If you want to take your workouts up a notch, follow these tips from Life Fitness to train like a pro.

Be committed. Make exercise a part of your everyday life, instead of just temporary activity. Athletes are always thinking about how to improve their performance and stay committed to reaching new goals. Start by being committed enough to work out even on those days even when you don't feel like it.

Do drills. You can improve your fitness with conditioning drills that pro's use:

• Take it to the court and try 20 minutes of hoop shots, inspired by basketball
• Find the punching bag in your gym and do three sets of 30 jabs, inspired by boxing
• Head outdoors and try three sets of 30 quick high knees, inspired by football
• Try out three sets of 15 diagonal lunge hops, inspired by speed skating

Do intervals. Intervals are one of the quickest ways to lose fat and annihilate your competition. In their simplest form, intervals are short bursts of high-intensity exercise separated by periods of lower intensity effort.

Intervals activate the metabolic systems in the body and improve athletic performance while sizzling off body fat.

Regularly update your goals. Set a specific goal and put all of your focus on that one goal until you achieve it; then set a new goal and work toward it. Athletes often push themselves to continually up their game by meeting and setting new goals.

Watch any top athlete compete and you will be inspired by their superb coordination, quick reflexes and sculpted body. Bring out your inner athlete and ramp up your workouts. Game on!

 This Fit Tip was provided by Life Fitness July 16th, 2012