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The Why and How of Staying Hydrated While Exercising

July 5, 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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Turn Your Home at The Marquis at Canyon Ridge Into a Workout Studio With These Simple Tips

February 26, 2016 by

Want to break a sweat without hitting up the gym? These simple workout ideas will show you how to create a space for exercise in your own apartment at The Marquis at Canyon Ridge.

  1. Do yoga. With so many online yoga classes and free tutorials, you can get in a complete yoga class right at home. Clear away clutter and extra furniture, dim the lights, and even light a few candles to create that yoga studio atmosphere (even if you’re just in your living room).
  2. Sweat it out with cardio. Start by clearing the furniture out from the center of your living space, and then pop in an instructional workout DVD. If you’re worried about the sound disturbing your neighbors downstairs, do your workout on a thick area rug or a non-slip exercise mat.
  3. Do some strength training. Invest in small-scale strength training equipment to build muscle even without pumping iron. Things like exercise bands, hand weights, and kettlebells are perfect for toning your biceps even in your apartment.
  4. Create a circuit. Many trainers agree that circuit training is one of the most effective types of exercise. Create your own at-home circuit by working with your apartment’s furniture, including step-ups onto a chair, crunches with your feet under the sofa, and sprints up and down stairs.

How to Build a Home Gym Anywhere [Men's Fitness]
Fitness Pros Weigh In: Essentials of a "No Frills" Home Gym [Apartment Therapy]
10 Small-Space Home Gym Hacks for Your Tiny Apartment [Brit + Co]

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Fill Your Tank: What to Eat Before a Workout

August 14, 2015 by

The foods that you eat before your workout can make all the difference when it comes to feeling energized and seeing results. If you’re unsure about what types of foods to eat for an added boost of energy, check out these great snack and meal ideas.

  1. Wheat toast with peanut butter and banana. Slice up a banana and sprinkle it on top of peanut butter toast for a healthy boost of carbohydrates for energy and healthy sugar from the fruit.
  2. Greek yogurt with fruit and nuts. Greek yogurt is packed with protein, while the energy-boosting nuts and sweet fruits will give you a little boost of energy.
  3. Fruit smoothie. If you don’t have time to sit down for a meal before the gym, pack a fruit smoothie in your gym bag. Add some Greek yogurt for protein and granola for carbohydrates.
  4. Apple slices with almond butter. This on-the-go snack is easy to prepare and easy to eat. It also offers just the right amount of healthy sugars and hearty protein.
  5. Oatmeal. Oats are packed with fiber, which slowly release carbohydrates into your bloodstream throughout the course of your workout. Eat one cup at least half an hour before working out.

Best Pre-Workout Foods [Men’s Health]
What to Eat Before and After a Workout [Fitness]
What to Eat Before, During, and After Exercise [WebMD]
The Best Foods to Eat Before and After Your Workout [Shape]

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

July 10, 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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Enjoy Doing Yoga? Check Out These Two Pinterest Boards!

September 3, 2014 by

Pinterest operates like an online bulletin board that can help you to discover new things and then save (or “pin”) them to your own personal boards. The social media site contains a wide assortment of yoga tips, apparel ideas, and workout videos submitted by Pinterest’s community of yogis, which makes it a wonderful resource to help you improve and organize your practice. Here are two of the best yoga-related Pinterest boards to follow.

Yoga
Pinterest’s main yoga board is filled with inspiring quotes, sequences, and asanas from yogis all around the web. From leg-sculpting sequences that will build strength in your lower body to early morning vinyasa flows that will help you to start your day off right, these yoga pins will help you to build your practice even when you’re not on your mat.

Mind Body Green
Mind Body Green’s yoga board contains all of the popular health website’s best yoga-related content, all organized in one easy-to-navigate space. Browse pins like "A Guide to Warrior 1," "4 Yoga Poses to Help Unlock Your Hidden Emotions," and "10 Things a Beginner Should Know Before Giving Up On Yoga" to help even the most novice yogis find their inner chi.

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Free Fitness

June 19, 2013 by

How was the Ab Attack Monday? Any one ready for Kickbox Boot camp tonight at 6:45?

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When It’s Warm Out, Enjoy These Activities!

April 26, 2013 by

Warm weather beckons us to move outdoors. If the sunshine is calling you outside, here are a few ways to make the most of those sunny days.

Nature Walk
Head outdoors and commune with nature. Venture to the local park and take in the beauty of your environment as you fill your lungs with fresh air.

Attend a Sporting Event
Whether you get tickets to a minor league baseball game or attend your child’s lacrosse tournatment, getting outdoors to enjoy some good old-fashioned competition is what great weather is all about!

Picnic
If you find yourself graced with a lovely weekend day, pack a picnic and enjoy your meal outside. Bring a book so that after your lunch, you can enjoy some leisure reading.

Play a Game
Act like a kid and invite a friend to play a casual game of one-on-one basketball. Or grab your tennis racket and head to the court. Don’t worry about keeping score, just enjoy being outside!

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