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Easy Ways to Squeeze in a Workout

July 5, 2016 by

Between work, keeping up with chores, and spending time with friends and family, you may find it difficult to make time in your day for exercise. But as busy as you may feel, you should be able to uncover a few extra minutes hiding in your day. Here are a few ways to fit more fitness into your busy schedule.

  • For two days, keep track of how you spend your time. Writing this down helps you find more downtime that you could use for working out.
  • Pencil it in. Decide on a set time for exercise and enter it in your calendar as a daily event. When you see it every morning, you'll make a mental note that you’re going to exercise and this can help you to stay motivated.
  • Start small. Five-minute walks every day can easily turn into 30-minute walks.
  • Do small exercises while you’re watching TV. You can do crunches, planks, squats, lunges, or pushups while you’re catching up on your favorite shows.
  • Keep a positive attitude. Editing your negative thoughts is a great way to support healthier lifestyle choices.

4 Ways to Squeeze In That Workout [Women’s Health]
25 Ways to Make Time for Fitness [Experience Life]
10 Ways to Sneak In a Workout [Fitness Magazine]

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3 Health Benefits of Strength Training Exercises

August 14, 2015 by

Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

  1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.
  2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.
  3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

Strength training: Get stronger, leaner, healthier [Mayo Clinic]
7 Reasons to Add Strength Training to Your Workout Routine [Everyday Health]
Benefits of Strength Training [Body Building]

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What You Need to Know About the Couch to 5k Program

July 7, 2015 by

If you’ve always wanted to run a 5k but you just don’t know where to begin, you might be interested in the Couch-to-5k Program. This beginner-friendly running plan aims to take first time runners from their very first run all the way to a full 5k, and it’s customizable based on your specific time frame. Here are a few things that you should know about the program.

  • A 5k measures 3.1 miles.
  • The Couch-to-5k Program starts slowly and gradually builds up to a full 5k over the course of two months.
  • Each training session amounts to just 20 to 30 minutes three times per week.
  • The training days should be spaced out throughout the week, leaving at least one day for recovery in between.
  • With the Couch-to-5k, you don’t want to focus on how fast you’re going, but rather on building up your distance with each new session.
  • You can follow the Couch-to-5k Program either by time or by distance of each run. Experts recommend choosing whichever option seems easiest for you to keep track of.
  • It’s important to warm up and cool down before each session. With this program, a five-minute jog is a good warm-up, and it’s equally important to stretch before and after your run.

The Couch-to-5K ® Running Plan | C25K Mobile App [Cool Running]
Couch to 5K: Is it Right for You? [Answers]
How to Lose Weight With Couch Potato Running [Livestrong]

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Spring Forward: How Start Your Warm Weather Workouts on the Right Foot

April 10, 2015 by

Whether you want to tone up before bathing suit season or you're striving to lead a healthier lifestyle, the spring season is a good time to begin an exercise routine. If you’re struggling to find the motivation to begin your spring workouts, these tips can help.

  • Put it on paper. If you write down your fitness goals and a loose schedule, it will help you to remain accountable and stay on track.
  • Start slow. Remember to keep your schedule light at first and work up to more difficult workouts. Begin with 30 minutes of moderate cardio exercise three or four times per week, and be sure to switch up your workouts to keep things interesting.
  • Enlist a partner. If you’re still feeling sluggish, ask a close friend to work out with you and help to keep each other motivated.
  • Invest in new workout gear. If your sneakers from last season have seen better days, invest in a brand-new pair that will get you excited to exercise.
  • Get outdoors. Now that the cold weather is over and the days are longer, you likely want to get outside as much as you can. Schedule early morning runs before work, go for weekend bike rides, or even sign up for yoga in the park.

Spring-Clean Your Exercise Routine [Health]
20 Ways to Spring Clean Your Fitness Routine [Shape]
Spring Clean Your Workout Routine: 21 Bad Habits To Toss Today [LiveStrong]

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How to Break Free From a Fitness Plateau

December 5, 2014 by

Even if you’re dedicated to your workout routine and have seen major strides, you can hit a point where your old exercises just don’t seem to work anymore. If this sounds familiar, you may have hit what's called a “fitness plateau.” Get out of the rut and back on track by mixing up your routine with these simple steps.

  1. Stay well-rounded. A good workout program incorporates both cardiovascular activities and strength training. If you’ve shed pounds by running every day, you’ll need to start lifting weights, doing yoga, or trying some other type of strength exercise in order to get out of the rut. Likewise, you’ll need to add a cardio exercise in order to see more results from weightlifting.
  2. Forget about the scale. Even if you haven’t lost weight in a few weeks, that doesn’t mean that your body isn’t changing. You could still see results in your cardiovascular health, strength, and other areas.
  3. Take a break. It may seem like working out every single day will yield better results, but you could actually be overworking yourself and diminishing your results. Your muscles need days off in order to grow, so plan a day of rest in between continual days of exercise.

Overcoming a Fitness Plateau [American Heart Association]
Fitness 2.0: How to Overcome Exercise and Diet Plateaus With Minimal Effort [Lifehacker]
How to Overcome a Workout Rut [U.S. News]

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Track Your Exercise With These Running Logs

March 28, 2014 by

If you love running and constantly try to beat your own best time, online running logs are incredibly helpful tools. Even if you’re a beginner runner, these handy logbooks can help you to keep track of your runs and praise yourself for a week with no days off. Here are two online running logs to help you find the motivation to keep on running.

LogYourRun
If you’re simply looking for a straightforward, no-nonsense running log, this one is for you. LogYourRun offers an exercise log where you can enter your runs, track your weekly times, distance, and pace, and even keep track of your weight. It offers maps of the best running routes in your area, and the impressive import feature allows you to import data from your mobile device or other websites.

MapMyRun
Specifically tailored toward your area, MapMyRun is a mobile app and online website that helps you train for an upcoming race or simply compare your personal runs. It allows you to create a challenge and alerts you once you’ve met your goal, and it also includes pre-made training plans that act just like a running coach. With a simple interface and a handy mobile platform, MapMyRun is a great tool for any tech-savvy runner.

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Monitor Physical Activity by Determining Your Target Heart Rate

January 31, 2014 by

Becoming familiar with your target heart rate can help you to monitor the safety of your workout and track your fitness progress. Target heart rate is different for people of all ages and fitness levels, so the Centers for Disease Control and Prevention created these helpful tips to teach you how to find yours.

  • For moderate-intensity physical activity, a person’s target heart rate should be 50 to 70% of his or her maximum heart rate.
  • Maximum heart rate can be determined by subtracting the person’s age from the number 220 and labeling the resulting number “beats per minute.”
  • For vigorous-intensity physical activity, a person’s heart rate should be from 70 to 85% of his or her maximum heart rate.
  • During physical activity, you can monitor your heart rate by taking your own pulse using your index and middle fingers against your neck, wrist or chest.
  • Count your heartbeats in a 60-second interval and compare them to the target heart rate for your age during a particular kind of exercise.

Find out more by visiting the CDC's website!

Target Heart Rate and Estimated Maximum Heart Rate [Centers for Disease Control and Prevention]

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Start Your Physical Activity Plan With These Motivational Tips

January 24, 2014 by

You want to lose weight and begin a healthy workout routine, but going to the gym seems so intimidating. If you’ve ever felt discouraged or frustrated with working out, this motivational guide from the Centers for Disease Control and Prevention will help you get up off the couch and onto the treadmill.

Whether you’re just getting involved with a fitness routine or simply trying to get back into the habit of working out, this guide will help you to make exercising fun and approachable. By simply replacing a few nights of watching television after dinner with a walk around the neighborhood, you can greatly improve your health and lose those excess pounds.

Many people are faced with obstacles in either their lives or their bodies that prevent them from getting enough physical activity. This guide will help you overcome obstacles like not having enough time to exercise, feeling tired and worrying about injuries, and it will even show you how you can take your children with you as you work out if you’re a busy parent.

Now that you have the motivation to make time for physical activity, you’ll start to feel better about your health and your appearance. 

Getting Started with Physical Activity for a Healthy Weight  [Centers for Disease Control and Prevention]

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Start Your Day Right: Healthy Breakfast Ideas

January 3, 2013 by

I'm sure you've heard that breakfast is the most important meal of the day. It gets your metabolism going, and gets you going for the day. Unfortunately, though many Americans don't eat breakfast, or if they do, it's not a healthy, balanced mea. Instead of scarfing down a sugary donut or a fattening Egg McMuffin, start your day with a well-balanced meal.Try one of these healthy breakfasts, to enjoy an energized start to your day!

One traditional, healthy breakfast option is oatmeal. It’s packed with complex carbohydrates that break down slowly, giving you ample energy that will carry you easily until lunch. Top your bowl with nuts for protein, mix in a little milk for calcium, sprinkle with some berries to get extra antioxidants, and drizzle on some local honey for sweetness. And, voila, you have a well-balanced, nutritious meal!

Yogurt is also a fantastic breakfast staple. Not only is it high in protein and calcium, but the probiotic bacteria that live in yogurt can aid stomach function and digestion for the entire day. Sprinkle it with healthy granola and berries, and you’ll be satisfied, happy, and ready to go.

Scrambled tofu may seem a little foreign for some, but, believe it or not, in consistency it’s very close to scrambled eggs! Plus, it has far more protein and less fat. Mix-in veggies like tomatoes, onions, or spinach for taste, and top with a little cheese for a great morning scramble!

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Foot Care Tips For Runners

November 30, 2012 by
Whether you’re a serious runner, occasional jogger, or complete beginner, you need to take good care of you feet so that they hold up when you hit the track, road, or trail. Here are some tips to help you keep your feet as healthy and pain-free as possible so that you can enjoy every stride along the way:
 
Wear the Proper Shoes
If you’re going to run on any sort of regular basis, it’s important to invest in a good pair of running shoes. Don’t throw on a pair of casual non-running-specific sneakers and hope for the best. Do some online research to learn about running shoes that might be particularly well-suited to your needs. Then go to a store that specializes in athletic and running gear and work with a salesperson that will be able to help you find the right shoe for you. Don’t be afraid to try on several pairs, run around the store a bit while wearing them, and take your time deciding. A salesperson knowledgeable about running shoes will be able to identify your gait (whether your roll your feet inward or outward) and guide you toward the best running shoes for your particular feet.
 
Protect Against Blisters 
Painful blisters and feet sore from strain will put a major damper in your running plans. There are a variety socks on the market that are designed especially for the purpose of wicking away moisture and keeping blisters at bay, so invest in at least a few pairs of those. You can also rub some anti-chaffing balm on blister-prone areas, with “Bodyglide” being a particularly popular and effective productive for that purpose. If you do start to develop a blister, make sure you have some padded blister-specific bandages at hand to put on the sore spots when you’re running and also when you’re walking around in normal shoes. In addition, make sure that you air your bare feet out as much possible when you’re not running or walking around because exposing the blister-prone areas to fresh air will help them dry out and heal faster. 
 
Know When To Stop
One of the biggest causes of chronic foot problems in runners is that people don’t always listen sufficiently to their bodies. If you have a mildly painful issue with your foot (such as a mild case of sesamoiditis, a common runners’ condition), it’s not always a good idea to push through it. Foot issues will often get worse and go from small to significant if you don’t give your feet a rest. So it’s important to make sure you temper your running schedule to allow for foot issues to heal before they go from minor to worse to potentially chronic. While you’re taking a break from running, you can find other lower-impact, more foot-friendly ways of getting a workout that will benefit your cardiovascular system (such as the elliptical machine, spin bike, recumbent bike, or regular road bike). 
 
Consider Shoe Inserts
If you want an extremely comfortable and form-fitting shoe that will specifically accommodate your unique feet, consider investing in orthotic inserts. You can get orthotics over the counter or have them prescribed and specially made for you by a podiatrist. Orthotics are often used to treat many forms of running-related injury, including heel pain, shin splints, and chronic blisters. They work by balancing and reducing the amount of stress that your feet experience upon impact. They are also effective at correcting imbalances in your gait, such as a tendency toward overpronation or underpronation – essentially, they help your foot achieve proper alignment, which can be a major preventative measure when it comes to a variety of running-related foot issues. 
 
Avoid Athlete’s Foot
Athlete’s Foot is one of the most common foot issues that occur for a runner. It is a fungal condition of the feet and toes that can flare up as a result of running in sweaty socks and shoes. Luckily, though Athlete’s Foot can be pretty uncomfortable, it’s also one of the least chronic and most easily treatable foot issues that a runner can face. Since the fungus thrives and grows in wet conditions, some preventative measures you can take include washing and drying your feet soon after a run and alternating running shoes and socks so the accumulated sweat has time to dry out.  If you do develop a case of athlete’s foot, there are several over-the-counter antifungal creams that can help and your doctor can also prescribe oral antifungal medications if the condition doesn’t clear up within a few weeks. 
 
 
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