Carone Fitness

Heart Month

2012-01-30T13:22:00.000-07:00

It’s heart month—and we don’t just mean Valentine’s Day. February is American Heart Month. Below are recommendations from the CDC to show a little love to your heart this upcoming month.

· Be active! Exercise at least 30 minutes a day.

· Eat a diet high in fiber, fruits, and vegetables, and low in sodium and fat.

· Know your ABCS:

o Ask your doctor about Aspirin therapy

o Control your Blood pressure

o Manage your Cholesterol

o Stop Smoking

Learn more at www.millionhearts.hhs.gov

Water As a Diet Aid?

2012-01-23T11:01:00.001-07:00

In addition to the many benefits of staying hydrated, drinking water is especially important when trying to lose weight.

Water helps eliminate waste from your body.
Water has no extra calories or artificial sweeteners.
Water can help you feel full faster. Try drinking a glass of water before eating a meal to help signal your feelings of fullness and curb your eating.
It’s easy to mistake thirst and hunger. Sometimes we know our body is signaling that it needs something, and we automatically go for food, when it may actually be hydration or sleep that the body needs. Try drinking a large glass of water before going for that extra snack.

Internet Academy Showcase Carone Fitness Courses

2012-01-11T11:54:00.003-07:00

The Internet Academy explains the advantages of Online PE. They offer several Carone Fitness courses including Fitness Fundamentals I, Strength Training, and Intro to Group Sports.
http://www.youtube.com/watch?v=pVeu6wKaV8U

GettingSmart.com Feature

2012-01-09T15:58:00.000-07:00

More than one in three American children are currently overweight or obese. These astounding statistics have been screaming the need for change for many years now. Online learning has provided solutions in academic arenas, but can it help our children’s health as well. Let’s enter the online world of physical education .… Read more about the benefits and logistics of online PE at GettingSmart.com http://gettingsmart.com/blog/2012/01/online-pe-not-just-a-virtual-workout/

Holiday Gift Ideas

2011-12-19T08:54:00.001-07:00

“A journey of a thousand miles begins with a single step.”—Confucius

The American Council on Exercise is helping you give the first step of a fitness journey to your loved ones. Visit http://www.acefitness.org/holiday/default.aspx for FREE fitness coupon books to give to your family, significant other, coworkers, or even yourself!

Fitness Trends for 2012

2011-12-13T08:58:00.001-07:00

The American College of Sports Medicine (ACSM) conducts a yearly survey in order to predict fitness trends for the New Year. A fitness trend is “a general development or change in a situation or in the way that people are behaving” (http://dictionary.cambridge.org); whereas, a fitness fad is “a fashion that is taken up with great enthusiasm for a brief period” (http://dictionary.reference.com). Some of the fitness trends for 2011 such as Pilates, stability ball, and balance training did not make the 2012 list; therefore, what was thought to be a fitness trend may have actually been a fad.

Top 20 Fitness Trends for 2012

1. Educated, certified, and experienced fitness professionals

2. Strength training

3. Fitness programs for older adults

4. Exercise and weight loss

5. Children and obesity

6. Personal training

7. Core training

8. Group personal training

9. Zumba and other dance workouts

10. Functional fitness

11. Yoga

12. Comprehensive health promotion programming at the worksite

13. Boot camp

14. Outdoor activities

15. Reaching new markets

16. Spinning (indoor cycling)

17. Sport-specific training

18. Worker incentive programs

19. Wellness coaching

20. Physician referrals

Simplify Your Workouts

2011-12-06T10:05:00.001-07:00

The holidays are now in full swing! As the weather turns cold and the holidays keep us busy, it is easy to forgo your workout. However, instead of stopping your exercise routine, simplify it. This will help you to maintain the benefits you have been working so hard to achieve, and will make it easier to return to your full workout plan.

To simplify your cardio workouts try shortening the length of the workout, but increase your intensity. For example, rather than going for a 5 mile run try doing a three mile run with hills or a two mile run at a faster pace.

To simplify your strength workouts find simple exercises you can do at home. Choose a few of your favorite exercises that you can do without even leaving the house. Need some ideas?

Try watching this ACE-sponsored video: http://www.acefitness.org/blog/2035/what-are-some-pilates-inspired-exercises-that-will/?utm_source=Health%2BeTips&utm_medium=email&utm_term=November%2B2011%2BR&utm_campaign=Consumer%2BOutreach&CMP=EMC-HET_1111R

Improving Your Fitness Plan

2011-11-28T10:09:00.001-07:00

Sticking to your fitness goals can be tricky during the holidays. However, results from a new study may be just want you need to help you stay on track. Researchers at the University of Pittsburg discovered that individuals who closely monitor their exercise performance and receive real-time feedback were more successful at reaching their fitness goals and adhering to their exercise programs. Feedback during your exercise program could include monitoring your heart rate, calories burned, distance travelled, or steps taken.

You can use instruments such as a heart rate monitor, physical activity monitor, pedometer, or even one of the many apps on your phone. Then feedback regarding your exercise session can either motivate you to continue to work hard or encourage you to work harder next time.

For more information about this research visit: http://www.healthymagination.com/blog/feedback-during-exercise-can-improve-results/

Thanksgiving Dinner

2011-11-21T08:50:00.001-07:00

This Thanksgiving show gratitude and respect for your body by eating healthier foods. The MayoClinic has created a healthy Thanksgiving day menu with delicious recipes that are low on fat, calories, and sodium.

Visit http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643

After eating healthier foods and eating until you are satisfied (not stuffed), the next step is to get moving! Rather than napping on the couch, do something active like going for a walk, playing a game of football, or playing an active Wii game.

Go4Life

2011-11-14T10:34:00.001-07:00

Exercise is important for ALL ages! Now there is an excellent resource for adults over 50 called Go4Life. This National Institute on Aging exercise and physical activity campaign is designed to help improve the quality of life for older adults. Go4Life focuses on four types of exercise: endurance, strength, balance, and flexibility. It provides valid information for individuals, loved ones, health care providers, or organizations. For example, individuals may order a free Exercise and Physical Activity Guide or Video which is available in both English and Spanish.

Visit this great interactive site today: http://go4life.niapublications.org/

Purple Power

2011-11-07T08:53:00.001-07:00

People who eat purple and blue foods such as blueberries, plums, purple cabbage, black currants, eggplant, elderberries, and purple grapes receive powerful benefits. The compounds that give purple foods their color are called anthocyanins. Studies have shown that anthocyanins are connected to low blood pressure, high levels of HDL cholesterol (the good kind), an improved immune system, and enhanced memory. So this week don’t forget to add purple power into your diet!

The StreetStrider

2011-10-31T09:37:00.001-07:00

Have you ever exercised on elliptical trainer at a gym and wish you could do it outside?

Now you can. StreetStrider is like an elliptical trainer on three wheels which feels as though you have blended together jogging, biking, and cross-country skiing. Your feet move in an elliptical motion which drives the chain forward, while your arms push the poles to also move you forward. Therefore, the StreetStrider gives you a full-body workout that is easy on the joints.

The American Council on Exercise sponsored a research team to compare the workout on a StreetStrider with an elliptical trainer. The results of the study concluded that the StreetStrider burned more calories and triggered higher heart rates than an elliptical trainer. Therefore, the StreetStrider is a great workout!

To see the whole StreetStrider study visit: http://www.acefitness.org/certifiednewsarticle/1490/

Maintaining Proper Posture

2011-10-24T08:41:00.000-07:00

One hundred and fifty years ago, daily living required us to perform tasks that worked our entire core equally. This resulted in equally toned front, back, and side torso muscles. Therefore, good posture occurred naturally. Now youth and adults are required to do repetitive movements such as small strokes on a keyboard. As we sit at computers all day, our shoulders hunch over causing the front of our shoulders and chest muscles to shorten while the back of our shoulders, neck, and back muscles all elongate. Having our legs bent under a desk then shortens our hip flexors and psoas muscles which pull our lower back out of alignment. All of these things affect our posture.

So how do we maintain good posture (or gain good posture)?

First, we need to exercise. All exercise is great, but weight-bearing physical activity not only helps build muscle, but also helps improve bone density which will help improve posture. Be sure to add in core exercises as well. For sample core exercises, visit ACE-fitness http://www.acefitness.org/workouts/5/

You can also begin making small changes such as adding short stretching breaks throughout your day. Or consider replacing your comfy chairs with stability balls!

The NuVal Nutritional Score

2011-10-17T09:23:00.000-07:00

Do you think it is confusing to read nutrition labels? Or that it is difficult to find healthy food options?

The NuVal Nutritional Score can now help you find healthy food options with a quick glance. Look for a double hexagon icon next to the price on the shelf. Within the icon, there will be a number indicating a ranking from 1-to-100. It is simple to determine how healthy the food is, the higher the score the higher the nutritional value!

The next time you go shopping look for this great dietary tool. Until then, learn more about the NuVal Nutritional Score here: http://www.acefitness.org/calculators/nuval-calculator.aspx

Healthy Recipes

2011-10-10T08:45:00.001-07:00

Do you want to eat better, but don’t know where to start? Are you tired of the same 5 meals you eat over and over again? Do you think eating healthy is expensive, takes too long, and the food is disgusting?

If so, visit these sites below for some great healthy recipes. You will discover that cooking healthy food is simple. There are hundreds of DELICIOUS, healthy recipes to choose from!

Ace Fitness, http://www.acefitness.org/healthyrecipes/default.aspx

WebMD, http://www.webmd.com/food-recipes/guide/health-cooking-recipes

Mayo Clinic, http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

American Heart Association, http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Recipes/Welcome-to-Delicious-Decisions_UCM_301068_SubHomePage.jsp

Global Campaign Against Non-Communicable Diseases

2011-10-03T09:22:00.001-07:00

On September 19, 2011, the U.N. general assembly approved a global campaign against non-communicable diseases. Non-communicable diseases are illnesses that are not contagious. These diseases are often considered chronic diseases. Examples include diabetes, cardiovascular diseases, cancers and chronic respiratory diseases. It is estimated that non-communicable diseases (NCD) accounts for 36 million out of 57 million deaths annually.

NCDs are often times preventable by lifestyle changes such as improving physical activity. In order to achieve the goals of this campaign, they have developed plans on the global, regional, and national levels. Yet, we as individuals must do our part. Begin today to reduce your risk of non-communicable diseases such as exercising and eating right.

Ways Parents Can Help Prevent Childhood Obesity

2011-09-27T15:00:00.000-07:00

This is the last week of the National Childhood Obesity Awareness month. Have you taken the time to improve your physical activity this month? Did you start a new tradition on “Day of Play” when Nickelodeon went off the air to encourage physical activity?

Many parents want to help, but don’t know how. Here are some tips to help them help combat childhood obesity.

Be a good role model!
Volunteer to be a leader of one of the many after-school programs focused on physical activity.
Begin making little changes. For example, when it is your turn to bring the snack to the soccer game make sure it is something healthy.
Teach kids how to set and achieve goals.
Remember you choose what your kids eat, and your kids choose how much of it they will eat.
Let kids use their own hunger cues of knowing when they are full.
Talk with your kids by focusing on health and not weight. Kids come in many different shapes and sizes, but everyone can improve their health.

Sweat is Sweet!

2011-09-19T06:18:00.001-07:00

The sweet thing about working out so hard that you sweat is that you burn extra calories for 14 hours after you exercise!

A research study examined the caloric expenditure of 10 men as they lived inside a metabolic chamber for two days. The first day was a rest day so the participants did very little throughout the day. They did simple things such as eating, sleeping, washing their hands, etc. The second day they did the same thing except they included a 45-minute vigorous bike ride. During the bike ride, the participants burned an average of 519 calories. In addition to those calories, they also burned an average of an additional 190 calories over the next 14.2 hours.

To ensure that your workout rewards you with “extra-calories” burned, be sure to engage in vigorous exercise. If you are exercising at a moderate intensity, you may not see these same results. Vigorous exercise should feel hard, but not to the point of exhaustion. You should be sweating and your heart rate should be elevated.

Examples of vigorous exercise include: jogging, water jogging, clogging, in-line skating, and most competitive sports. Just be sure you don’t counter your sweaty work-out with something sweet like a piece of cake!

National Childhood Obesity Awareness Month

2011-09-12T05:40:00.002-07:00

More than 23 million children and teenagers in the U.S. are overweight or obese (ACSM, 2011). To help raise awareness about this epidemic the U.S. congress and President Barack Obama, has declared September as the National Childhood Obesity Awareness Month.

On September 24, 2011, Nickelodeon will go off the air for the 8th year in a row in support of the cause. People everywhere are asked to participate in a “Day of Play”. Some suggestions on what you can do include:

Play a game of football, soccer or your favorite sport
Host a family charity run/walk event
Hold a jump-rope contest
Tackle a ropes course
Compete in a dance-off
Roller skate at a local rink
Organize a bike-a-thon
Take a martial arts lesson
Climb a rock climbing wall

To learn more about this visit, http://www.healthierkidsbrighterfutures.org/home/

Fun Family Fitness

2011-09-06T09:17:00.001-07:00

As school begins, it is time for families to establish a new routine and schedule. This fall remember to add family fitness time into your schedule.

The 2008 Physical Activity Guidelines for Americans recommends that children get 60 minutes of physical activity each day. Adults are recommended to get 150 minutes of physical activity each week.

The suggestions listed below will help you to make sure your family reaches these recommendations and has FUN in the process!

Experiment with the “where” you exercise by choosing a new location each week
Try a new sport or activity each month like canoeing, indoor rock climbing, snow shoeing, or zumba
If you are short on time, aim for 10 minutes in the morning and 20 minutes at night
As you wait for the bus, play games like “Red Light, Green Light” or “Freeze Tag”
Get creative! For example, if your family likes the Harry Potter series try your own Quiddich match
Choose a family favorite or dream vacation destination. Track how many miles it would take to get there. Then chart the number of miles your family walks each day and see how long it takes your family to make it there.

ACSM's Ten Steps to Starting an Exercise Program

2011-08-30T10:40:00.001-07:00

Beginning an exercise program can seem like a daunting task. Fortunately, the American College of Sports Medicine has developed ten steps to help you begin and commit to an exercise program.

Get to know your body
Understand why you are exercising
Know where you are
Know where you want to be
Know how you will get there
Develop a comfortable routine
Write it all down
Gather your accessories
Create incentives
Get started and trust the process

To learn more, visit acsm.org.

Hold the Salt

2011-08-25T09:25:00.000-07:00

Diets with high salt intakes are related to high blood pressure, heart disease, and several other health conditions. The USDA recommends that all Americans cut back on their salt intake. Individuals who are 51 years old or older, black, or have hypertension, diabetes, or chronic kidney disease are to reduce their salt intake to 1,500 mg (a little more than ½ teaspoon) a day. Everyone else is recommended to limit their salt intake to 2,300 mg (about a teaspoon) a day.

These are some tips to help you reduce your salt intake.

Use herbs & spices to add flavor to foods rather than salt
Leave the salt shaker in the kitchen while you eat at the table
Read the label on canned fruits and vegetables
Look for low-salt meats
Check the nutrition facts because some foods that are high in sodium don’t taste salty; for example, some instant cereals, cheeses, salad dressings, & soups

When looking at the nutrition label, look at the serving size first and determine how many servings you will be eating. Then look at the percent daily value for sodium. If the food, is less than 5% it is considered low sodium, but if it is greater than 20% it is considered high sodium.

Performance Enhancing Bracelets

2011-08-02T07:18:00.001-07:00

Currently, there is several performance enhancing bracelets on the market today. These thin, rubber bracelets contain a Mylar hologram that emits a special frequency to help restore your body’s natural energy field. The idea is because our bodies are constantly receiving differing energy frequencies from our cell phones, computers, TVs, etc., the natural energy frequency is thrown out of balance. Therefore, the companies claim that these bracelets will restore the natural energy field, which in turns improves balance, strength, and flexibility.

However, research conducted on these performance enhancing bracelets did not support the marketing claims. The participants in the study improved in balance, strength, and flexibility during the second trial regardless if they were wearing the Power Balance bracelet or a placebo bracelet. Researchers believe this is due to being warmed-up and/or knowing what task was about to be performed.

To read more about this study, visit http://www.acefitness.org/certifiednewsarticle/1261/.

Summer Eating

2011-07-25T18:14:00.000-07:00

Summer is the perfect time to improve your diet by increasing the number of fruits and vegetables you eat. Vegetables straight from the garden are crisp and delicious. Try increasing your vegetable intake by snacking on fresh veggies with dip or fresh salsa with chips.

Salads are also a great way to increase your vegetable intake. Salads made with lettuce, tomatoes, cucumbers, peas, and other veggies make a refreshing lunch or dinner, just remember to go easy on the dressing.

Fruit is delightful in the summer because it helps to quench your thirst on a hot day. Not only is fresh fruit wonderful, but you can also make smoothies, Popsicles, salads, desserts, parfaits, etc.

For quick, tasty, and healthy recipes to try this summer, visit http://www.bam.gov/sub_foodnutrition/cooltreats_alone.html

Snorkeling

2011-07-18T14:06:00.001-07:00

This summer as things begin to heat up jump into a new water sport, snorkeling! All you need is basic swimming skills, a mask, a snorkel, and a pair of fins.

As you begin this new sport you may prefer to wear a life jacket. A swimming pool or shallow water is ideal for your first attempt at snorkeling as you practice two important skills. The first is learning to clear water out of your snorkel, and the second is how to put your mask back on while treading water.

As your experience increases, you will be able to venture out and explore the world below you. Coral reefs are excellent locations for snorkeling because they are home to thousands of fish, plants, and animals. Just be sure you don’t touch the coral reef. Have fun and don’t forget to bring a swim buddy with you!

Functional Strength Training

2011-07-11T07:10:00.001-07:00

Functional strength training is training to perform daily activities more proficiently. Every day we require our bodies to move in a variety of ways: jogging, walking, lifting, pushing, pulling, twisting, standing, starting, stopping, bending, etc.

Therefore, rather than focusing on increasing the strength of an individual muscle, functional strength training focuses on the movement required to execute a task. For example, within a functional strength training program you may perform squats to improve your ability to rise from sitting on a sofa.

Machine-based exercises usually isolate an individual muscle in a controlled environment, and so are usually on the low-end of the functional strength training continuum. Whole body, multiple joint exercises that mimic the movements of daily activities are on the high-end of the functional strength training continuum.

USDA's New MyPlate

2011-06-27T12:09:00.000-07:00

The United States Department of Agriculture has introduced a new nutrition icon. Rather than the traditional food pyramid, they have simplified by creating a “plate”. The key consumer messages associated with MyPlate include balancing calories, foods to increase, and foods to reduce.

Balancing Calories
*Enjoy your food, but eat less
*Avoid oversized portions

Foods to Increase
*Make half your plate fruit and vegetables
*Make at least half your grains whole grains
*Switch to fat-free or low-fat (1%) milk

Foods to Reduce
*Compare sodium in foods like soup, bread, and frozen meals- and choose the meals with lower numbers
*Drink water instead of sugary drinks

2011-06-13T11:53:00.001-07:00

Menopause & Exercise

Exercise can help alleviate some of the negative symptoms of menopause; namely:

Maintain weight or promote weight loss
Decreased abdominal fat
Improves cardiovascular disease risk factors (hypertension, triglycerides, cholesterol levels, insulin resistance, etc)
Increases quality of life
Decreases depression and anxiety
May help control mild hot flashes

For more information, visit http://www.caronefitness.com

Female Athlete Triad

2011-06-06T07:06:00.001-07:00

The female athlete triad is a condition that may occur when female athletes do not consume adequate calories to maintain good health. This often occurs in athletes that participate in long distance running, dancing, or gymnasts.

Low-energy availability is when an individual does not eat enough calories to support normal body functions such as: thermoregulation, reproduction, and cellular maintenance. It was once believed that eating disorders (ie- anorexia nervosa, bulimia) were the root cause, but now scientists recognize low-energy availability can occur with or without clinical eating disorders.

Menstrual cycle dysfunction is either a lack of menses for more than 3 months or irregular menses with cycles longer than 35 days. Normal menses can be maintained even in heavily training athletes if the energy needs and intake are balanced.

Loss of bone mineral density occurs because bone is broken down due to hormonal imbalances (menstrual cycle dysfunction), and less bone is made because of poor nutrition (low-energy availability). This results in brittle bones that have a higher risk of stress fractures, breaks, and osteoporosis.

Blood Pressure

2011-05-31T11:29:00.000-07:00

Blood pressure is the pressure your body puts upon the blood vessel walls while the heart pumps. About 60 million Americans above the age of 6 years old have high blood pressure which means their hearts are required to work harder. High blood pressure increases the risk of strokes, heart attacks, kidney failure, loss of vision, and atherosceloris (hardening of the arteries of the heart).

You can prevent high blood pressure by maintaining a healthy weight, exercising, eating a balanced diet, reducing your salt intake, and by reducing stress.

Fueling Endurance Events

2011-05-23T08:13:00.001-07:00

Endurance events are activities that are longer than 90 minutes such as a marathon or triathlon. Individuals train for months preparing for these events, however, often times they forget a very important element, the “fuel”. Due to the nature of endurance events, individuals must focus on fueling before exercise, during exercise, and after exercise. Examples of healthy “fuel” options are listed below.

Before Exercise:

Oatmeal with milk, fruit, & nuts
Turkey sandwich with fruit
Cottage cheese with crackers and fruit
Toast and peanut butter

During Exercise:

Energy gel, beans, or drinks
Honey
Bananas
Oranges

After Exercise:

Chocolate milk
High-density nutrition bar
Smoothie with yogurt and fruit

Kale

2011-05-16T06:46:00.001-07:00

Kale is a leafy green vegetable in the broccoli, cauliflower, and cabbage family. Kale is a nutrient-rich vegetable with anti-cancer, antioxidant, and anti-inflammatory properties. The nutrients found in kale include:

Beta-carotene
Vitamin K
Vitamin C
Lutein
Zeaxanthin
Calcium
45 Flavonoids
Omega-3 fatty acids

This week try adding this healthy vegetable to your diet. You may steam, microwave, or sauté kale. However, boiling it causes it to lose some of the nutrients.

Water vs Sports Drinks

2011-05-09T09:03:00.001-07:00

For most individuals, exercising at a moderate intensity hydrating with water is sufficient to meet the body’s needs. During intense or prolonged workouts, the body not only becomes dehydrated but the energy stores are also depleted. Sport drinks provide the body with fluid, carbohydrates, and electrolytes to help restore the needs of the body. To determine if you need to hydrate with water or a sport drink ask yourself these questions:

Did I participate in an intense, vigorous workout?
Did I participate in prolonged physical activity lasting more than 60 minutes?

If you answered, “yes” to either of these questions you may want to consider a sports drink to help aid recovery.

Strong Bones

2011-05-02T08:24:00.001-07:00

Many people believe that in order to have strong, healthy bones they only need to ensure they are getting enough calcium. However, healthy bones require more than calcium. Exercise and vitamin D also influence the health of your bones. The best form of exercise for bone health is weight-bearing activities such as: running, basketball, tae kwon do, figure skating, and weight lifting.

It was once believed that individuals do not need to worry about vitamin D because our skin naturally produces it after sun exposure. However, current research does not agree with this reasoning. The Institute of Medicine published a report, in December 2010, increasing the recommendations of vitamin D to 600 IU per day for children and adults and for individuals older than 71years to 800 IU per day.

Summer Total Body Circuit Exercises

2011-04-25T09:29:00.002-07:00

As the seasons begin to change, it is also a great time to change your workout plan. Try adding variety this spring by adding a circuit to your routine. Circuits are great because they incorporate cardiovascular fitness, muscular fitness, and flexibility. The American Council on Exercise has created a great total body circuit. http://www.youtube.com/acefitness#p/u/29/nEACOMXtHoA

The equipment needed include a jump rope, medicine ball, and dumbbells. If you do not have these items you may replace them with other exercises.

For ideas of new exercises visit: http://www.acefitness.org/workouts/default.aspx.

Sneaky Soda

2011-04-18T08:30:00.000-07:00

Sodas, or soft drinks, have become a big component in the typical American diet. Sodas are sneaky because the body does not “see” the calories in soda like it “sees” the calories in food. Therefore, you will eat the same amount of food whether you drink a soda or not. These extra calories are then stored as fat. Sodas have NO nutritional value that is why they are considered “empty calories”.

Try this experiment at home. Look at the nutritional label of your favorite 12 oz soda can. Figure out how many teaspoons of sugar are in your favorite soda. First write down the total number of calories in the 12 oz can. A typical soda has 150 calories. There are 15 calories in one teaspoon of sugar. So determine the number of teaspoons of sugar that is in the soda can by dividing the number of calories by 15. A typical soda has 10 teaspoons of sugar in it. Now measure out 10 teaspoons into a pile and look at the mound of sugar in one 12 oz can of soda!

In the 1950s, a standard serving of soda was 6.5 fluid ounces. Today it is common for a serving of soda to be 20oz, 32oz, or even 64oz! Because soda is so good at sneaking extra calories into your body, it is recommended that you skip drinking soda daily. When you do enjoy a soda, use the original serving size by drinking only half a can. Or consider drinking a diet version which is made from artificial sweeteners so that they are lower in calories.

A Runner's Complete Workout

2011-04-11T08:33:00.000-07:00

Often times runners forget that warming up and cooling down are important for any type of physical activity. A warm up prepares your muscles, tendons, ligaments and mind for the challenge ahead. This not only helps reduce the risk of injury, but it also helps improve your performance during the workout.

A cool down is the perfect time to implement flexibility training into your workout plan. Your body is already warm and pliable which is ideal for stretching. Stretching is especially important for repetition activities such as running. Your muscles have been going through the same motion over and over again, and stretching those muscles after a run can help lengthen them out. This in turn helps prevent many common running injuries.

The American Council on Exercise has developed a complete running workout. This workout provides sample warm-up and cool-down exercises, as well as, appropriate strength training exercises for runners to do 2-3 times per week. Visit this site to learn more about this workout program: http://www.acefitness.org/workouts/21/#program

Super Salads

2011-04-04T08:02:00.001-07:00

Salads are a GREAT option for lunch. Not only are they a nutritious, low-calorie meal, but they are also easy to throw together. So how do you create a super salad? Begin with a base of 2-3 cups of greens (greens are only 8-12 calories per cup!). Try mixing two different types of greens, for example, 1 cup of spinach and 2 cups of lettuce. Add color to your salad by adding a variety of vegetables. Vegetables are low on calories, but high in vitamins, minerals, dietary fiber, and other important nutrients.

Colorful veggies to try:
-Red beets
-Orange bell peppers
-Zucchini
-Yellow squash
-Green beans

Add variety to your salad by adding any of the following:
-2 oz. chicken (skinless, grilled with no sauce)
-2 oz. salmon (steamed or grilled, no sauce)
-2 oz. tuna fish (canned, packed in water or grilled, no sauce)
-2 oz. boiled potato (plain) leftover from the night before
-1/2 cup of cooked pasta (plain - no dressing; the idea is to add a controlled amount of your own dressing at the end)
-1/2 cup (4 oz.) beans (such as kidney beans)

After you create your salad, add 2 tablespoons of your favorite salad dressing. Controlling the amount of dressing you use is the secret to creating a super, low-calorie salad.

P90X Etreme Home Fitness Training System Review

2011-03-28T07:52:00.001-07:00

P90x Extreme Home Fitness Training System is a 90-day at home fitness program. The program includes 12 DVDs that include a variety of workouts such as specific-muscle strength training exercises, interval cardio workouts, and yoga routines. You are guided through the program with a specific fitness plan and a 3-phase nutrition guide. The only other equipment needed is resistance bands and a place to do pull-ups.

P90x is not intended for individuals who are already fit, but would like to go “from regular to ripped in 90 days”. The program is based off of the concept of “muscle confusion” which means your body avoids plateaus by constantly introducing new movements.

American Council on Exercise lists these pros and cons to consider:

What we liked:

Recommends a fitness self-test to determine appropriate resistance/intensity levels
Coaching cues encourage participants to work at a self-selected pace and take breaks when needed
Variety and structure of workouts enhance adherence and reduce boredom
Participants are urged to track progress and modify exercises as needed

What we didn’t like:

Most of the workouts move very quickly from one exercise to the next, increasing the risk of injury
Upselling of supplements and foods is distracting
Not appropriate for those without a baseline levels of fitness
Intensity and dedication required may be discouraging to those who don’t have time to exercise 60 -90 minutes per day

Breakfast Boredom Busters

2011-03-21T08:09:00.000-07:00

Cold cereal can be a healthy breakfast choice. When choosing a cold cereal, aim for 150 calories per serving and at least 4 grams of dietary fiber. If you are bored of having the same breakfast everyday try adding one of these healthy breakfast options.

Cheese and Fruit Pitza
1 (1 ounce) pita bread, OR 1 (6 inch) flour tortilla, lightly toasted
½ cup part-skim ricotta cheese
1 medium plum, thinly sliced
2 tsp. firmly packed brown sugar
¼ tsp. ground cinnamon
Preheat toaster oven to 400 F. Place sheet of aluminum foil on small baking pan. Place pita bread on foil, spread with ricotta cheese and top evenly with plum slices. Sprinkle on brown sugar and cinnamon. Place in oven for 10 minutes or until sugar melts and is golden.
VARIATIONS: Substitute apple, peach or nectarine for plum.

Strawberry Short Stack
1 English muffin, split and toasted
2 Tbs. reduced-sugar strawberry jam
½ cup part-skim ricotta cheese
1 cup sliced strawberries
Spread each half of muffin with jam and cheese. Top with strawberries and serve.

Bacon & Egg Pockets (2 servings)
1 ounce Canadian bacon, chopped
1 egg, beaten
1-1/2 ounces shredded Monterrey Jack OR cheddar cheese
2 (one ounce) pita breads, toasted lightly and cut in half to form 4 pockets
In a small nonstick skillet, sprayed with nonstick cooking spray, cook bacon briefly over medium heat or until just heated through. Add egg and cheese and stir constantly until egg sets and cheese melts and becomes creamy. Fill each pita pocket with egg mixture

Kick Start Workout

2011-03-14T07:51:00.001-07:00

Do you feel like you have gained some “winter weight”? Kick Start your summer by committing yourself to getting physically fit. Each year the American Council on Exercise (ACE), design a program to help others begin exercising.

To view ACE’s 2011 Kick Start Work-out visit: http://www.acefitness.org/article/3159/

If you are designing your own program, here are a few things to keep in mind:

Start slowly. Yes, right now you are motivated to go out and run 5 miles, but if you want to avoid injuries start slowly.
Remember to add in all of the five components of physical fitness; namely, cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
Don't underestimate the importance of warming up and cooling down. It is the simple things that make all the difference.
Set goals for yourself! Have something that you are working towards.
Add variety to your workouts! Not only will it help you stay motivated, but it will be more FUN!

Fat-Burning Zone

2011-03-07T18:08:00.001-07:00

Have you heard of the “fat-burning zone”?

The fat-burning zone is when you exercise at a lower intensity than your target heart rate. At lower intensities, your body is fueled primarily by fat. As your exercise intensity increases, your body is then fueled primarily by carbohydrates. Some people believe if you want to burn more fat, you should exercise at a low intensity for a longer duration. However, the total amount of total calories burned is relatively low. Therefore, it is better to exercise at a higher intensity.

To illustrate this point consider two 30-minutes workouts. During the low-intensity workout, Holly burns 200 calories, of which 80%, or 160 calories, would be derived from fat. During the moderate-intensity workout, Holly burns 400 calories, but only 50%, or 200 calories, would be from fat. Although, the percentage of calories is lower for the moderate-intensity workout, the total number of calories from fat would be greater.

Glycemic Index

2011-02-28T08:45:00.000-07:00

Glycemic Index (GI) is a food measurement determined by how quickly blood sugar rises in a fasting person in response to eating exactly 50g of available carbohydrate. Foods are then categorized as low, medium, or high based on how how the food compares to a reverence food like white breads.

The glycemic index of foods in particularly important for individuals with diabetes or hypoglycemia. For healthy individuals it is a useful tool as well. For example, a marathon runner may want to eat a high-GI food before a workout. This is because he/she wants glucose to enter the bloodstream rapidly to help during exercise.

Some people declare all foods with a high glycemic index unhealthy because they cause a rapid rise in blood sugar. But a food should not be ruled out completely because it has a high GI. Instead, get to know your own response to foods that have a high GI.

Feeling Full

2011-02-24T08:55:00.001-07:00

Food stays in the stomach for approximately 2-4 hours. However, many factors influence how full you feel.

Liquids leave faster than solids.
Carbohydrates leave faster than proteins, but proteins leave faster than lipids.
High-fiber carbohydrates stay in the digestive tract longer than simple carbohydrates.

What does this means?

If you want to feel fuller for a longer period of time choose a high-fiber, protein-rich meal. However, if you need energy quickly like before a sporting event, it is best to consume a liquid carbohydrate, like a sports drink.

FIght Fair

2011-02-14T09:15:00.000-07:00

Happy Valentine’s Day! On a day we focus on the positive aspects of relationships and show our appreciation to our loved ones, it seems fitting to offer relationship advice; namely, marriage advice. Every marriage has its ups and downs, and every married couple will fight. However, do you fight fairly? Dr. John M. Gottman, codirector of the Seattle Marital and Family Institute, warns about four destructive interactions: criticism, contempt, defensiveness, and stonewalling.

Criticism is more than a complaint about a given issue. Criticism is when your complaint becomes a personal attack on your spouse’s character or personality.
Contempt has many forms; namely, sarcasm, cynicism, name-calling, eye-rolling, sneering, mockery, and hostile humor. Contempt is so destructive because the underlying message conveys disgust.
Defensiveness fuels the fire of a fight because it is used as a way to blame your partner rather than admit guilt. In effect, you are saying “The problem isn’t me, it’s you.”
Stonewalling is when one spouse disengages. Rather than listening to what is being said, he/she acts as though he/she could care less about what is being said. This interaction is destructive because the individual is not only avoiding a fight, but he/she is also avoiding the marriage.

This Valentine’s Day, commit to fighting fair by avoiding these four destructive interactions. Not only will it improve your marriage, but it will also improve your health!

C.A.R.E.

2011-02-10T19:27:00.000-07:00

“LOVE” can be such a broad term with a lot of different meanings. For example, do you LOVE chocolate the same way you LOVE your parents? Our focus is helping others strengthen their personal wellness; therefore, in regards to relationships we like this definition of love:

"Love is showing others that you care about them and are willing to serve them in any way possible to improve their personal wellness."

You can prove your love for others by showing that you C.A.R.E.

Commitment is showing others that they are priority in your life. You are willing to work together and make sacrifices for the benefit of the relationship.
Affirmation is showing others by words and actions that they are supported, appreciated, and loved.
Respect is showing others that you honor and value each of them. Also, you respect each individual's talents, tastes, and opinions.
Empathy is the ability to share another's thoughs or feelings.

Active Dating

2011-02-10T19:23:00.001-07:00

Personal wellness is a balance between each of the dimensions of wellness. One of those dimensions of wellness is Social Wellness. Social Wellness means to have satisfying relationships, a support network of friends and family, and to make positive contributions to your community, country, and world. This February focus on improving your social wellness. One way to do this is to improve your love life! This Valentine's Day how about creating a new tradition- going on ACTIVE dates! Rather than dinner and a movie, do something that requires a little more moving.

Try something new like snowshoeing.
Go snowmobiling together (Not only does it give you a great upper body workout, you'll probably have to dig yourself out, too!)
Take a new aerobics at your local gym together.
How about taking dance classes?
Or entering a 3-on-3 basketball tournament together.
Go indoor rock climbing.

Can't get out of the house?

Pass a soccer ball to each other.
Go on a walk around the neighborhood.
Turn up the radio and DANCE!
Work in the yard together (if weather permits).
Shovel your neighbor's driveway.

"High" & "Lean" Foods

2011-01-24T23:07:00.001-07:00

Many foods will make claims on the front of the box or container. At the grocery store you may see many items that use the words, “free,” “low,” or “high.” But what do these claims really mean?

A food product can be labeled "High" if the food contains 20% or more of a given nutrient. for example, whole grain cereals are often "high in fiber."

"Lean" and "Extra Lean" are used to describe the fat content of meat, poultry, and seafood.

Lean: less than 10 grams of fat per serving.
Extra Lean: less than 5 grams of fat per serving.

"Low" Foods

2011-01-18T06:50:00.000-07:00

Many foods will make claims on the front of the box or container. At the grocery store, you may see many items that use the words, “free,” “low,” or “high.” But what do these claims really mean?

A food product can be labeled “Low” if the food can be eaten often without exceeding the recommended daily value for a given nutrient. This term is usually applied to fat, saturated fat, cholesterol, sodium or calories. See examples below.

Low saturated fat: 1 gram or less per serving
Low fat: 3 grams or less per serving
Low cholesterol: 20 milligrams or less total cholesterol and 2 grams or less saturated fat per serving
Low sodium: 140 milligrams or less per serving
Low calorie: 40 calories or less per serving

The "low" distinction may also be referred to as “little,” “few,” or “low source of.”

"Free" Foods

2011-01-10T08:13:00.001-07:00

A food product can be labeled “free” if the food contains very little to none of a specific nutrient. It can apply to fat, saturated fat, cholesterol, sodium, sugar, or calories.

More specifically, an item can be considered "calories-free" if it contains less than 5 calories per serving. A food may be considered "fat-free" if it has less than ½ gram of fat per serving.

Healthy Resolutions

2011-01-03T19:13:00.001-07:00

Every year thousands of people resolve to eat better, exercise more, or lose weight. Yet, a month or two into the year, their resolutions seem to fade away. Below are some tips to help you maintain your healthy resolutions throughout the year.

Baby Steps: You want your goals to be challenging, but not over-ambitious. Setting your goals too high can be overwhelming when you don't see immediate progress.
Milestones: Set monthly milestones. Have short-term goals that you can celebrate along the way.
Make it Real: Working towards an actual event with a deadline rather than an arbitrary goal can be helpful. For example, register to run a race, schedule a difficult hike, or plan to attend a fancy event where you want to fit into a specific outfit.
Be Flexible: Life is constantly changing. Be willing to make changes to your goals and your plans also. If you aren't seeing the progress you'd like, don't just throw your goals out the window; instead, modify them as needed.

Rules of Fives

2010-12-21T09:07:00.001-07:00

With all the holiday parties and rich food available this time of year, holiday eating can easily turn to overeating. To avoid eating too much, keep in mind the Rule of Fives.

Count to FIVE. Taking food that's in front of you can be almost automatic. It's easy to eat calories without even realizing. Next time you reach for something, press "pause" and ask yourself if you really want or need it.
Stay FIVE Feet from the Food Table. When you are at a party or social gathering, if you stay close to the food table, you are more likely to keep snacking. Dish yourself a small plate and then try to stay at least five feet from the food.
Wait FIVE minutes before going back for seconds. Oftentimes food tastes so good, we go back for more before we've even had time to let the first helping settle. Allow yourself five minutes after eating and then determine if you still really want that second helping.

Fitness Wish List

2010-12-13T20:02:00.001-07:00

What is on your wish list for this Christmas? This holiday season rather than just wishing for the latest and greatest electronic device, add a few fitness goals! Taking the time right now to create goals, or wishes, will help you stay on track during the holiday season.

A goal is a wish that you are dedicated to; therefore, you plan and work for it. Follow these goal setting tips to help make your wish come true:

1. Think of a fitness wish and write it down. Be specific. Rather than just saying “I wish that I won’t gain any weight this holiday season”, add details to your goal. A goal should be specific and well-written so that you know exactly what you are aiming for.

2. Be honest and realistic. Are you really willing to not eat any sweets this holiday season? If not, don’t make that your goal! Give yourself an exact number of sweets or a specific type of desserts you may eat.

3. Tell your friends and family your goals and ask them to help you. Achieving goals takes more than your will power! By telling your friends and family your goals, you now have a support system to help you when you feel like giving up.

4. It is very motivating to see what you have accomplished. Find a way to track your progress. This way not only will you see what you have left to do, but also what you have already done.

Fiber

2010-12-06T14:40:00.001-07:00

Fiber

Fiber is the indigestible portion of plant food. Fiber is a nutrient that has a lot of health benefits, namely:

Prevents health issues such as heart disease, some cancers, and digestive problems
Increases feelings of fullness (which can help with weight loss)
Can aid in lowering cholesterol

Snacks throughout the day are great for increasing your fiber. This week try a new, high fiber snack each day.

Day 1: Eat a whole grain, unsweetened cereal with at least 4 grams of fiber a serving. Or mix it into your regular cereal.
Day 2: Eat two apples today.
Day 3: Take on container of yogurt and mix 1/3 cup All-bran cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries. This yummy yogurt mix gives you a whopping 12.2 grams of fiber- nearly half your daily allowance!
Day 4: Dip baby carrots and broccoli florets into low-fat ranch dressing.
Day 5: Snack on whole grain crackers.
Day 6: Snack on a side salad with kidney beans or chickpeas (aka garbanzo beans) on top.
Day 7: Mix together peanuts, raisins, a high-fiber cereal like All-Bran, and some chocolate covered soy nuts.

Holiday Maintenance

2010-11-30T10:05:00.000-07:00

Every year millions of people indulge in the holiday spirit by also indulging in rich holiday foods. Most use the excuse that "it's the holidays" and "I'll start my diet with the New Year," as they throw their self control out the window.

However, it doesn't have to be all or nothing. One can enjoy the the savory and sweet foods that surround the holidays without over-indulging. It's okay to allow yourself an occasional extra scoop or a dessert. Just don't make it a daily December ritual. When you are enjoying festivities or neighborly treats, try to do so in moderation. And when you are away from the merry-making, make a conscious effort to eat right.

You may not lose weight or increase your fitness level over the holidays, but you can certainly set a goal to maintain it!

Sleep Better

2010-11-17T08:49:00.001-07:00

We all know from experience how important sleep is! Getting a good night’s rest can help improve your mood and your health. The Better Sleep Council has eight guidelines to help you get a better night’s sleep:

Keep regular sleep hours
Cut down on stimulants such as coffee, soft drinks, and medications that may contain caffeine
Sleep on a good bed
Don’t smoke
Drink alcohol in moderation or not at all
Set aside a planning or "worry" time earlier in the day
Don’t go to bed stuffed or starved
Exercise regularly

According to the Better Sleep Council, “Exercise enhances sleep by burning off the tensions that accumulate during the day, allowing the body and mind to unwind. While the fit seem to sleep better and deeper…you don’t have to push to utter exhaustion. A 20- to 30- minute walk, jog, swim or bicycle ride at least three days a week…should be your goal. But don’t wait too late in the day to exercise. In the evening, you should be concentrating on winding down rather than working up a sweat…The ideal exercise time is late afternoon or early evening, when your workout can help you shift gears from daytime pressures to evening pleasures.”

Recovery

2010-11-02T07:50:00.001-07:00

Many people still believe the “No Pain, No Gain” saying which implies that you can never work too hard. However, this myth disregards the importance of recovery. In order for our bodies to receive the benefits of exercise, we must allow our bodies time to recover. During exercise we break down our muscles and then during recovery our bodies rebuild stronger in order to meet the new demands.

Overtraining is the imbalance of training and recovery. Some of the signs and symptoms are as follows:

Chronic fatigue
Lowered self-esteem
Feelings of depression
Difficulty concentrating
Decreased performance
Increased heart rate at set workload
Increased rates of infection
Loss of appetite

To prevent overtraining, follow a well-balanced, progressive training schedule. Then be sure to listen to your body; if you feel like taking a day off or taking it easy, do it!

Kickboxing

2010-10-26T07:21:00.001-07:00

Kickboxing is a popular cardio class workout at gyms across the nation. Kickboxing combines boxing, martial arts, and aerobics into a high-intensity, total-body workout. A typical aerobic kickboxing workout includes a series of repetitive punches and kicks.

Initially the moves may seem awkward, but with practice it will quickly become natural and fun. Focus on using and maintaining proper technique. To avoid injury ask your instructor any questions you have about technique. Also, be sure to avoid these common mistakes for beginners:

Wearing weights or holding dumbbells when throwing punches
Locking your joints when throwing kicks or punches
Overextending kicks (beginners should avoid high kicks until they get used to the routine and become more flexible)
Giving in to group peer pressure and exercising beyond fatigue

Most kickboxing classes are about 50-60 minutes; therefore, when you start off be sure you ease into it. If you start feeling overly exhausted, it may be time to slow down or stop. As your fitness level improves, you will gradually be able to exercise at a higher intensity and for a longer period of time.

My Food-a-Pedia

2010-10-18T10:19:00.001-07:00

he USDA has created a new tool for MyPyramid.gov called MyFood-a-pedia.

MyFood-a-pedia has some great features, including:

You can look-up the calories in a specific food
You can see what MyPyramid food group a food is in and how much of the daily requirements it accounts for
You can compare two foods

Take a few minutes to play around with this informative and simple tool. You can find it at http://www.myfoodapedia.gov/.

At Home Workout

2010-10-11T23:16:00.001-07:00

Some days, despite your best efforts, you can’t manage to get out the door to exercise. Whether it is poor weather, a sick child home from school, working late, or just a busy day, it's always nice to have some options of exercises you can squeeze in at home.

The following at-home workout was designed by the American Council on Exercise. It delivers a total body workout and requires NO equipment. http://www.acefitness.org/workouts/13/#program

Begin and end the work-out with a 5-10 minute cardiovascular warm-up that can be done by walking up and down stairs, doing jumping jacks, or jogging in place. Then follow the prescribed warm-up, work-out, and cool-down.

Keeping a Food Log

2010-10-04T14:27:00.001-07:00

There is a weight loss phrase that says, “If you bite it, you write it”!

Keeping a food log has been proven to be a great weight loss tool. Even if you aren’t trying to lose weight, a food log can help you ensure that you are eating a variety of healthy food.

Begin by writing down EVERYTHING you eat (yes, that includes the M&Ms you grabbed when no one was looking)! You will be surprised by how the mere act of writing it down will deter you from snacking when you are not really hungry. If you are accountable for those M&Ms, they suddenly seem less appetizing.

Take it one step further by including HOW MUCH of the food you are eating. This will help you make sure you are keeping your portion size in line with the correct serving size.

Review your food log once a week and set a nutrition goal for the next week. For example, if you didn’t meet the dietary requirements for the vegetable group then make that your goal for the upcoming week. Focus on improving your diet gradually by make small changes each week.

Take it one step further by entering your food log into the MyPyramid Tracker http://www.mypyramidtracker.gov/ The MyPyramid Tracker is an online assessment tool that will analyze your food intake for you!

Barriers to Exercise

2010-09-28T08:50:00.000-07:00

An exercise barrier is something that prevents you from exercising. The 10 most common reasons adults cite for not adopting more physically active lifestyles are:

Do not have enough time to exercise (consistently the number one reason people give)
Find it inconvenient to exercise
Lack self-motivation
Do not find exercise enjoyable
Find exercise boring
Lack confidence in their ability to be physically active
Fear being injured or have been injured recently
Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward program toward such goals
Lack encouragement, support, or companionship from family and friends
Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices

What barrier do you most relate too? Now brainstorm some ideas on how to break down that barrier!

Colorful Eating

2010-09-13T14:17:00.001-07:00

The USDA recommends 4-5 cups of fruits and vegetables daily. In addition to quantity, it is important to eat a variety of fruits and veggies. To do this, some experts recommend focusing on color.

The fruit/vegetable color groups are:

Blue/purple
Green
White
Yellow/Orange
Red

Each color group provides different nutrients that your body needs. By eating a several different colors of fruits and veggies throughout the week, you will be getting the variety of nutrients each group offers.

Jump Rope

2010-08-30T13:43:00.001-07:00

Looking for a new exercise? Jumping rope is an oldie, but goodie. Jump rope is one of the most effective cardiovascular exercises. It is inexpensive, can be performed almost anywhere, and is fairly easy to do.

To find the right size rope for you, step on the center of the rope with one foot. When holding the handles up, they should come to chest level.

Below are a few tips for using a jump rope:

Keep your back straight with your head up
Keep your shoulders back; don't hunch
Keep your elbows close to the body
Focus on a soft landing. Use your muscles to brace your impact rather than jarring those joints.

Once you have the basics down, you can get creative! Knee jumps, scissor jumps, one-foot jumps, etc. The possibilities go on and on!

Family Activities

2010-08-23T11:42:00.001-07:00

Recent data suggests that over 1/3 of today's youth are overweight or obese. Spending quality family time doing physical activities together is one key to reduction and prevention.

Here are just a few ideas:

Go for a bike ride
Play at the park, on a jungle gym, or monkey bars
Jump on a trampoline
Go swimming
Play a game of tag
Kick or throw a ball
Turn on music and dance

Be creative! Physical activity doesn't have to be conventional.

Keep in mind that kids should get at least one hour of physical activity per day.

Take a Break!

2010-08-16T09:45:00.001-07:00

While exercise is important for all and training is essential for any athlete, it is also okay to take a break every once in a while. Rest is an important principle of exercise.

When strength training, you should allow yourself 48 hours before working those same muscle groups again. Even when performing cardio exercises, such as running or biking, it is a good idea to rest at least one day a week.

Rest allows your muscles to adequately repair themselves. Continuous or prolonged use without the time to fully rest and rebuild can actually weaken muscles, ligaments, and tendons and lead to injury.

Psychologically, rest also allows you to re-energize and prepare for future workouts.

Benefits of Yoga

2010-08-02T21:18:00.001-07:00

Yoga has been practiced for thousands of years. There are many yoga styles that range from extremely athletic to peaceful and relaxing. No matter the style, yoga has several benefits.

Flexibility: Most poses focus on stretching and elongating the muscles.
Strength: Movements often require a static muscle contraction that can increase one's strength and endurance.
Posture: Proper posture is emphasized in yoga, which can transfer to one's daily posture.
Balance: Many poses focus on improving balance.
Relaxation: Yoga is often as much about deep breathing and the release of tension as going through the movements.

Eating for Exercise

2010-07-26T09:52:00.001-07:00

When exercising it is important to fuel your body right so you can have the energy you need to perform well.

Before Exercise

Since your body relies mainly on carbohydrates for fuel, eat a small meal or snack that includes a mix of simple and complex carbohydrates. This is particularly important if you exercise in the morning. Examples include a granola bar, bagel, or small bowl of cereal or oatmeal. Try to eat 30-60 minutes before exercising so your food has time to settle.

After Exercise

After exercise it is important to refuel quickly. Try to eat something within an hour of exercising. A post-exercise meal or snack should include carbohydrates and protein. Carbohydrates will help replace your energy stores. Protein is necessary to help rebuild and repair muscle that was worked during an exercise session.

Heat Stroke

2010-07-19T12:51:00.000-07:00

Exercising in the heat can put you at risk for heat-related illnesses. Minor heat-related illnesses, such as heat exhaustion and heat cramps, can be treated on one's own. More serious illnesses, such as heat stroke, require medical attention.

Heat Stroke occurs when your body can no longer regulate its temperature and becomes extremely overheated. Heat stroke is a serious condition that can lead to permanent disability or even death.

Signs of heat stroke include:

High body temperature (103F or above)
Lack of sweating
Headache
Confusion
Dizziness
Nausea
Throbbing pulse
Unconsciousness

To treat heat stroke, call for medical assistance as soon as possible. Then make every effort to cool the body. Cooling methods can include a cool bath or shower, wrapping a cool, wet towel or sheet around the person, and fanning him/her.

Do NOT give the victim anything to drink.

Heat Exhaustion

2010-07-12T11:49:00.001-07:00

Exercising in the heat can put you at risk for heat-related illnesses. Heat illness occurs when the body cannot sufficiently cool itself. In extreme temperatures or high humidity, your body's normal cooling system (sweating) may not be enough.

Heat Cramps are muscle pain or spasms in the arms, legs, or abdomen, often caused by a low salt level.

Heat Exhaustion may involve fatigue, dizziness, headache, and nausea. It is generally caused by prolonged heat exposure, dehydration, and loss of salt.

Heat cramps and heat exhaustion are considered milder heat-related illnesses. To treat:

Stop activity and rest, preferably in a cool or air-conditioned place.
Drink clear juices or sports drinks to replenish electrolytes.
Take a cool bath or shower.
Seek medical treatment if symptoms worsen or last longer than one hour.

Beat the Heat

2010-07-06T09:12:00.001-07:00

It's summertime and exercising in the heat may be unavoidable. When exercising in the heat, it's important to take proper precautions to prevent heat exhaustion or heat stroke. Below are some tips and hints for exercising in the heat.

Stay hydrated! Be sure to drink plenty of fluids before, during, and after a workout.
If exercising longer than an hour, or sweating excessively, consider re-hydrating with a sports drink that will also replenish lost electrolytes.
Wear light weight, light colored clothing.
Wear sunscreen. Even on overcast days you can get sunburned.
Slow down. On hot days you may need to reduce your intensity in order to compensate for the heat.
If necessary, find an alternative, such as changing your activity or exercising indoors.

FITT Principles

2010-06-21T09:05:00.001-07:00

The FITT principles are an exercise prescription to help participants understand how long and how hard they should exercise.

FITT is acronym that stands for Frequency, Intensity, Time, and Type. FITT can be applied to exercise in general or specific components of exercise. For example, below are some general FITT guidelines for weekly exercise.

Frequency: Daily moderate exercise is ideal, but try to exercise a minimum of 3-5 days per week.

Intensity: Moderate to vigorous intensity exercise is recommended for adults.

Time: 30-60 minutes per day.

Type: To maintain a well-balanced fitness level, perform a variety of exercises included cardio, strength, and flexibility training.

Step by Step

2010-06-14T10:03:00.001-07:00

Walking is a good physical activity and something that is easy and convenient for most people. But, how far should you walk? How many steps should you take?

If walking is your exercise of choice, it is recommend that you get a minimum of 30 minutes per day--although 60 minutes would be ideal.

If you'd like to track your total steps taken, you may wish to use a pedometer. Try wearing the pedometer for the entire day, not just when exercising. See how many steps you take throughout the day.

If you have been previously inactive, a good goal would be 5,000 steps. For others, experts recommend at least 10,000 steps per day.

Fitness Log

2010-06-07T17:49:00.001-07:00

An exercise log can be an important tool in helping you plan and maintain your exercise program.

A fitness log is a great way to track your progress. You can easily look back and see how you have progressed over time. In addition, it can help you plan and prepare for future workouts, as well as identify patterns of what seems to work well for you and when you have the most success.

On an exercise log, you should minimally include information about the type of workout, length, and intensity. But you can also include additional information such as the following:

Food & hydration
The route you took
Distance
Shoes or clothes worn
Approximate calories burned
Weight
Weather
Attitude
Illness or injury
Personal bests
Thoughts and feelings about your workout

Have a Snack

2010-05-24T14:36:00.001-07:00

Snacking is often looked on negatively, but it is not a bad thing. In fact, snacking can actually help you better control your appetite and weight.

When you allow yourself to become too hungry in between meals, you often overeat at your next meal. Eating small, healthy snacks between meals can keep you from getting overly hunger.

If you have a hard time making it from lunch to dinner, plan in an afternoon snack. A good example of a snack might be a low-fat yogurt, dried or fresh fruit, nuts, trail mix, or a granola bar.

Over Training

2010-05-17T10:29:00.000-07:00

Is there such a thing as too much exercise? Yes!

Repeatedly performing the same exercises too often or training at high intensities with few rest days can lead to over training.

While some people think the more the merrier, excessive exercise can actually lead to decreased performance and muscle injury rather than increased strength and stamina. Other symptoms include exhaustion, prolonged recovery times, poor coordination, headaches, disturbed sleep patterns, agitation, and depression.

Brain Power

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We know that exercise makes our bodies stronger, but our minds?

That's right! Research has shown that exercise can improve cognitive function. This includes increased learning, improved memory, faster reaction times, and improved ability to establish schedules and switch between tasks, or multitask.

Not only does exercise improve brain function, but it has also been shown to combat against cognitive decline, or aging of the brain.

Specificity

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The Principle of Specificity maintains that if you want to see specific results, you should perform exercises that are specific to those results.

For example, if you want to increase your bicep strength, you should perform bicep exercises. If you want to run a 5K race, you should train by running. If you want to improve in a specific sport, you should perform exercises that are specific to that sport..

This principle, though simple, is important to keep in mind if there are specific results you want to see from your workouts.

Individuality

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The Principle of Individuality maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically. Differences in genetics, age, experience, body size, and health status can all affect the outcomes of a workout.

Keeping this in mind can be important when training with a buddy or a group. Don't fret if you don't see the same results at the same time as others.

Flexibility

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Flexibility is an often neglected component of physical fitness; yet, it is important to maintain proper posture, prevent injury, and reduce muscle soreness and tension.

Stretching is an ideal way to improve flexibility. The best time to stretch is at the end of a workout, when one's muscles are warm and more pliable.

The American Council on Exercise recommends stretching for 30 minutes 3 times per week to improve and maintain flexibility, or stretching a minimum of 5-10 minutes at the end of every exercise session.

Strength Training

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Strength or Resistance Training is any type of exercise in which your muscles are working against a force. Examples include using free weights, weight machines, a resistance band, or even gravity.

Strength training should ideally be done 2-4 days per week--allowing for a 48 hour rest period before working the same muscle groups again.

A typical strength training program involves performing 10-15 repetitions in 2-3 sets, with a few minutes rest in between sets. However, any amount of resistance training can be beneficial.

Cross Training

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Cross training is simply the idea of performing a variety of exercises to work different muscle groups in different ways. An ideal cross-training program involves various aerobic, strength, and flexibility training exercises.

For an athlete, cross training can help one improve in his sport, as well as maintain muscle balance and flexibility.

For example, a runner mainly performs cardiovascular activity using his legs. The following are examples of cross training activities helpful for runners.

1. Stretching regularly is important to maintain flexibility and prevent injury.

2. Strength training of the legs can increase speed and power. Upper body strength training is also important so the upper body muscles are not neglected.

3. Other cardio activities, such as biking, can be good cross training activities. Although biking also focuses on the legs, it uses the muscles differently and with less impact.

Overload

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The more you do the same exercises, the better your body will be able to perform them and the less work it will take. In order to continually improve your fitness level, it is important to consider the principle of overload.

Overload is the idea of continually increasing one element of your workout, such as time, intensity, or resistance.

Here are two examples:

1. If you walk one mile at the same pace every day, your body will become used to that exercise over time. In order to progress, try increasing your speed, distance, or adding light ankle or hand weights.

2. If you start a resistance program doing bicep curls with 5 lb weights, it may initially be difficult. However, once it becomes easier, it is time to increase your weight, sets, or repetitions.

Cool Down

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The cool down has vital physiological functions. When your heart rate is increased from exercise and you suddenly stop your activity, the blood flow rapidly decreases, which can cause blood to pool in your feet.

Since blood carries oxygen to your brain, heart, and muscles, it is vital to decrease your exercise intensity slowly and keep the blood flowing evenly.

The cool down also allows your muscles to cool down slowly. Without a cool down period, muscles may cool down rapidly and tighten up. This can lead to muscle stiffness and soreness.

To properly cool down, decrease to a light intensity level until your breathing and heart rate have slowed. The cool down is also an excellent time to stretch.