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The Why and How of Staying Hydrated While Exercising

September 15, 2016 by

Keeping your body hydrated during exercise helps your heart pump blood through your blood vessels to your muscles. It also helps your muscles work more efficiently. Needless to say, it's important to make sure you enough water before, during, and after your workout. Follow these tips on staying hydrated while exercising.

  • Keep count. It's important to drink 17 to 20 ounces of water 2 to 3 hours before exercising, 8 ounces 30 minutes before exercising, 7 to 10 ounces every 10 minutes during exercise, and 8 ounces 30 minutes after you exercise.
  • Supplement. For your average 60-minute workout, you won’t need anything more than water. If you’re going longer than that, or if it's humid outside, you may need a sports drink to get the extra calories and electrolytes.
  • Drink when you feel thirsty. You body is designed to tell you when you need to hydrate, so pay attention to its signals..

Athletes: The Importance of Good Hydration [Family Doctor]
What Should I Drink While Exercising? [The Starting Line]
Staying Hydrated – Staying Healthy [American Heart Association]

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Watching Your Weight? Don’t Make These Dieting Mistakes!

March 17, 2016 by

You might think that you’re on a fairly healthy diet that will eventually lead to your goal weight, but some of your eating habits might actually do more harm than good when it comes to weight loss. Check out these common dieting mistakes to make sure that they’re not a part of your daily routine

  • Eating too fast. By rushing through every meal, you don’t give your body enough time to actually feel full. If you eat slower, you’re more likely to stop eating when you’ve actually had enough.
  • Forgoing meals. Instead of making you lose weight faster, skipping meals actually leads to consuming more calories later in the day. Even if you’re not feeling hungry at meal time, try eating a small snack to keep your appetite regulated.
  • Consuming liquid calories. Many dieters don’t realize just how many calories there are in many common beverages. Drinks like wine, beer, coffee, and even juices can add hundreds of unnecessary calories throughout the day.
  • Eating too-large portions. It’s always smart to measure the portion size of your food before eating it, as it is very difficult to judge the amount of calories simply by looking at a food. You can do this by using a food scale or carrying plastic containers in the recommended sizes.

Diet Mistakes: 6 Reasons You're Not Losing Weight [WebMD]
14 Diet Foods To Avoid [Prevention]
13 Healthy Foods to Avoid For Weight Loss! [Active Beat]
Jillian Michaels: Weight-Loss Tips That Work [Health]

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The Facts About Dietary Supplements

December 18, 2013 by

Even if you try to eat a varied diet, it can be hard to get all the necessary nutrients. Many people turn to dietary supplements to fill in the holes. Are they safe for you? Here are some things you need to know about dietary supplements:

  • A dietary supplement can be a vitamin, mineral, herb, amino acid, or enzyme.
  • Dietary supplements are not drugs; they should not be used to treat a disease. They may claim to help with a certain ailment but are not actually approved to do so.
  • Eating a healthy diet is the best way to get all the nutrients you need. Taking a supplement is not a replacement for a healthy diet; supplements only aid in meeting the requirement.
  • It's important to do your research before taking any type of supplement. Some supplements should not be mixed with certain types of medication.
  • Just as it is not good to get too little of a supplement, it can also be bad to take in too much of something, especially iron, vitamin A, and vitamin D.
  • Remember: Claims on the label have not been certified by the FDA. 

Dietary Supplements: What You Need to Know [U.S. Food and Drug Administration]

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Don’t Wait Until 2013 – Get Fit Now!

October 31, 2012 by

The holiday season is drawing near, which means countless celebrations overflowing with fattening food, caloric drinks . . . and more food. Often we give ourselves total permission this time of year to indulge only to step on the scale in January to find that a few unwanted pounds have crept on. Instead of blaming the scale, or buying new clothes, why not start a pre-holiday routine that will keep you healthy and happy all season long. Here’s how to begin:

1. Check out that new class at your gym that you’ve been interested in trying. Don’t be afraid to shake things up in Zumba, move your feet in Hip Hop, stretch it out in Yoga, or pedal it out in Spin class. Invigorating your routine with something new is a great way to kick start your tired, old fitness routine.

2. If you’re not a gym member, try one out — the often offer promotions for potential new members like a week free or complimentary classes. Or, visit a studio that allows you to pay by the class. Once you find something you enjoy, make a commitment to stick with it!

3. DVD Training. If you prefer to exercise in the privacy of your own home, try out one of Fitness magazine’s 10 Best Workout DVDs, or flip through your cable’s exercise options on demand.

4. Set goals and surpass them. If you tend to run on the treadmill for 20 minutes at a time, kick it up to 30 minutes. Do you usually run at 5 mph on the treadmill? Why not push yourself up to 5.5 or 6.0 mph! If you continue to work in your comfort zone, you won't see the results that you're hoping for. Challenge yourself — do sprints, increase the incline, and push your endurance. Plus, surpassing your expectations will build confidence!

5. Take it outdoors. If the idea of being cooped up in a gym turns you off and keeps you from working out, head outside, instead! Enjoy a run or hike, pedal your bike or put on some roller blades and head to the streets. Or, you could even sign up for a boot camp class at your local park that utilizes the great outdoors for a workout that will make you shape up in no time.

For extra motivation, exercise with a friend—workout together first, and then you can party like its 2013!

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