Health Foods Blog

Submitted by Café Physique

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Keep your exercise routine going through the summer.

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Doing outdoor exercise can be really invigorating, but the extra heat means that you have to take extra precautions. Here are some basic tips to keep in mind if you plan on working out during these hot summer months:

Stay Hydrated - You’ve heard this one a million times, but it bears repeating: drink plenty of water. Forgetting your water bottle won’t just make you uncomfortable, but it will also cause you to not perform at your peak. And if it gets too hot, it can be down right dangerous to get inadequate hydration.

Slather on the Sunscreen – Even on days with high levels of cloud coverage, it’s really important to use sunscreen and reapply every half an hour or so. Choose a brand that is waterproof and doesn’t run, so your sweat doesn’t cause the sunscreen to roll into your eyes.

Work Out in the Off Peak Hours - It might be tempting to sleep in as much as you can and just to start jogging whenever you manage to get out of bed - especially on the weekends. But when you exercise in the middle of the day, you expose yourself to the hottest part of the day. It’s a lot healthier and safer to plan your exercise for earlier in the morning or later in the day.

Wear Light Colored Clothing - Your clothes should be breathable and preferably light in color. White reflects light, and therefore will actually help you stay a few degrees cooler.

Dessert
While “no pain, no gain” is true to an extent, that doesn’t mean you have to always feel uncomfortable while working out. It’s important to listen to your body in order to avoid heat related injuries. If you every suddenly feel dizzy, nauseated, or very weak while working out, be sure to take a break and cool off. If symptoms persist, check in with your doctor. Remember, the idea is make yourself more healthy with exercise…So it doesn’t make sense to push yourself until you feel sick.

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Submitted by Café Physique

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Don’t let pregnancy end your exercise routine.

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If you are expecting, don’t see that as an excuse to stop your fitness plans. As a matter of fact, exercising during pregnancy has numerous benefits.

A More Comfortable Pregnancy - As many pregnant women can attest, pregnancy usually comes with a number of uncomfortable side effects. Many report chronic backaches from the rapid weight gain, constipation, and sore joints caused by hormone changes. Exercise can help relieve your achy muscles, minimize constipation, and even help regulate your hormone levels.

An Easier and Faster Labor - When the big day finally arrives, your labor is likely to go more smoothly if you are a fit mommy. Labor is obviously an extremely exhausting process, and the more stamina and overall strength you have, the easier it will be for you.

Regain Your Pre-Pregnancy Body Faster - By maintaining a base level of fitness during pregnancy, you will actually be able to recover from the labor faster. You will also be somewhat leaner than if you hadn’t exercised, which means that you will probably be able to get back down to your ideal size more quickly once you feel that you are ready to start working out again.

While exercise during pregnancy has countless benefits for you and your baby, it’s best to consult with you doctor before you begin any exercise plan.

Dessert
This really goes to show that no matter what stage of life you’re in, you can benefit from exercise. Watch out for negative thinking and excuses like “I’ll start exercising again after the baby is born” because they’ll leave you wishing that that you’d started earlier.

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Submitted by Café Physique

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There’s no secret to getting the abs you want.

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A significant chunk of people start working out because they hope to get those movie star-quality abs. Unfortunately, that’s often a lot harder than it sounds, so it’s a good idea to keep these basic tips in mind as you get started.

Don’t Do Endless Reps – Don’t make the mistake of thinking that doing crunches or sit-ups for hours will give you the six pack that you desire. The abdominal muscles are just like any other, and if you can do hundreds of crunches at a time, you may not be challenging them enough to grow. If any ab exercise get too easy for you, you should consider making it more challenging by adding weights. For example, you might hold a dumbbell or medicine ball to your chest while you do crunches. You should also learn how to do other ab exercises beyond the basic crunch. Try bicycle kicks, leg lifts, planks.

Focus on Cardio and Diet - As with anything else, it’s a mistake to think that resistance training alone will get you the tummy that you want. Most people aren’t happy with their abs because they simply have too much fat in that area. Fat around your midsection is typically harder to get rid of than fat from other you parts of your body. And women, because they have a naturally higher body fat percentage than men, might actually find it to be even more challenging. The only way to get rid of that fat is by doing plenty of cardio and watching what you eat.

Stand Up Straight – Most people can improve the appearance of their midsection simply by improving their posture. Standing up straight will naturally cause you to pull your stomach in, and it will also activate more muscles, helping you burn a few extra calories during the course of the day.

Dessert
I’ve noticed that the #1 thing people neglect while heading down the path to rockin’ abs is a good diet. All of those commercials on television for ab machines sometimes give the impression that exercising is enough to make your abs visible, but it just isn’t. In order to get your body fat percentage low enough, you need to cut out the sweets and excess junk while making sure that you burn off more calories throughout the day than what you take in.

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Submitted by A Sizable Apple

If your temper can handle it, take a spinning class! The stationary biking class is regarded as one of the toughest workouts. I couldn’t help share the word after I saw AOL Body’s Indoor Cycling information.

Spinning is a great way for biker lovers to keep riding in the winter, or for newbies to enhance their workouts. Classes are typically inexpensive, and keep you on your toes with up beat music and continuous changes in tempo and intensity. These workouts totally sculpt your legs and butt and can burn up to 325 calories (for a 150 pound woman). For more information on spinning, like equipment, expectations and spinning celebs, check out FitSugar’s spinning section.

Check out classes at your local gym and try boosting your workout with an intense spinning class!

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Submitted by Café Physique

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Don’t let your cubicle interrupt your fit lifestyle.

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Your body is designed to be exercised, but physical activity can be tough to come by when you work at an office and spend most of your day parked in front of a computer. That’s why all office dwellers should do what they can to get in more physical activity, even while they are at work.

Rethink Your Commute – If you are fortunate enough to live just a few miles from where you work, you might consider riding your bike to work. True, this might mean that you have to wake up a bit earlier, but the extra exercise you get in every week will be profound.

Take Frequent Breaks – I know it’s easy to get caught up in what you’re doing, but it’s vital that you take breaks regularly. It won’t just help you produce higher quality work, it will also give you they opportunity to get in some physical activity. By taking a quick stroll around your office building during your breaks, you increase the amount of physical activity you get during the day and get your heart pumping enough to make you feel refreshed. These quick strolls can be an effective stress fighter too.

Replace Your Chair with An Exercise Ball - You’ll probably have to check with management to see if this is OK, but more and more companies are allowing, and even encouraging their employees to sit on exercise balls instead of chairs. Sitting on a ball encourages good posture, and actually activates some muscles in a way that regular chairs don’t because you have to constantly stabilize yourself. It might feel tricky at first, but after a little while it will feel just as natural as sitting on a chair.

Dessert
A fit lifestyle is all about small changes. Even choosing to get a little physical activity during your break instead of hanging out in the office kitchen or at your desk can be a huge leap in the right direction. If you concentrate on making tiny changes in how you do things, it will eventually add up to a slimmer waistline and a healthier you.

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Submitted by A Sizable Apple

Ugh, working out.

Sometimes I’m totally on top of it- every day, an hour at the gym, and without it I feel miserable. Other times, I fall out of health orbit completely and miss day after day (after week? Yikes!)

Yes, it happens to all of us. Keeping going is tough, and finding that perfect motivation to get your butt in gear isn’t always simple.

My recent motivator- gas prices. I’m interning twice a week at a lovely location about 1/6 of a tank away round trip, and then ride my four wheels farther to my lovely summer job. You can bet that’s a non-paying internship (and last time I checked ASA wasn’t paying the gas bills!) What’s a broke college student to do?

Luckily, I’ve got a great trail system between my house and summer job. The more I see $40+ appear on the gas pumps, the more driven I am to ditch the four wheels for two and bike instead. The ride takes me about 30 more minutes than driving, and re-energizes me for the rest of my day.

I know not everyone is as lucky to have a riding connection, but think about the little ways you can cut back. Can you walk to the store to pick up a few mid-week essentials instead of drive? What about parking a few blocks away and riding or walking in from there?

Even the tiniest things will add up eventually. Comment with your best gas saving, fit inspiring ideas!

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Submitted by A Sizable Apple

All you need is 10 ft of space!
courtesy Women’s Health Magazine

Oops, did you “accidentally” keep busy right up until the gym closed? Not so fast, Women’s Health Magazine has your workout saved with six moves you can do at home.

No one needs this one more than me, lately! This article is full of great core strengthening moves that you can do between commercials of your favorite show or while dinner is cooking.

Where are you going to post this WH print out? On the back of your remote? Next to the cookie jar? Comment here with your best excuse to skip a workout. Anyone brave enough to form an excuse for skipping out on these no equipment moves?

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Submitted by A Sizable Apple

Have you seen Condoleezza Rice lately? Girl is tough, and I don’t mean with international policies. Take a look at this NBC article keeping up with her workouts with a former Marine trainer. You anti-runners will be happy to know rock hard ‘Leeza favors speed-walking on an incline over running.

“I’ll work out with an elliptical and treadmill — I have both at my home. I put in a little gym at my apartment,” she said. “I’ll go every morning for 40 to 45 minutes on that.”

Rice prefers low-impact exercises.

“I’m … a little bit over 50,” Rice said with a smile. “I spent a lot of years as a figure skater, banging my legs and knees against the ice, and so I’ve decided that I’m going to speedwalk and walk hills instead of running.”

Her trainer also favors walking over running.”I believe that walking is a very important tool that is underutilized for people,” Tomlo said. “I’m a big believer in walking — for the heart and the way it shapes the body and the lack of impact.”

Check out home girls arms!! PHOTO: Fitness Magazine

And next time you think you’ve found a reasonable excuse to miss your workout, check it with hers-

Rice gets up at 4:30 a.m. every day, and no matter where she is in the world, she gets in a workout. On this day, she just got home from a 15-hour flight from the Middle East the night before.

“When I’m on the road, I absolutely schedule time to get in my exercise first,” she said.

Wanna be ripped like Ms. Rice? Check out Fitness Magazine’s tips to Condoleezza’s workout. How ’bout the other ladies in politics? Mrs. Clinton’s bod? Talk amongst yourselves.

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Submitted by A Sizable Apple

Time to run, Doh!

Over the 11 months I’ve been blogging at ASA, I’ve been an advocate for anti-running workouts. Running isn’t for everyone, but if you haven’t embraced it as a portion of your workout yet, it’s time to give it another shot. This is all inspired by a pretty big section of Health.com that’s dedicated to training programs for runners. Here they provide a log to keep track of your running, and also some training programs for different distance races.For those a little more brave, there’s a full page dedicated to

marathon training as well. Don’t let all that distance talk freak you out. Dissecting training programs is a great way to get ideas about building your own workout routines. What’s your relationship with running? Love it, hate it? Why? Let me know in comments.Congratulations to Laura H., winner of the free bike give away challenge! More info on Laura to come!

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Submitted by A Sizable Apple

When you hit the gym hard, do you feel dog tired the day after? Events up to three hours after your workout can determine your recovery afterwards.

The New York Times posted a pretty cool feature on your post workout time-line. The feature scientifically plots out your fluid intake, protein and carbohydrate replenishment up to your next full meal.

The article was a little too scientific for my liking, but the details really show how the research stacks up. Take a look and let me know what you think. What is your typical recovery process like?

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Submitted by A Sizable Apple

Every spring and summer on trips to favorite parks in my area, I witness teams of disc golfers. It’s very interesting to watch and takes more concentration and patients than I possess, but seemed like a great unique way to enjoy the outdoors and get some exercise!

One of the beauties of the game is its simplicity. Most parks have disc golf courses set up, although you might not know it. There’s little to no equipment needed to play on the course, minus the Frisbee. The game is similar to golf in that participants take turns trying to land their Frisbee closest to the hole, sometimes a designated plot of land or an elevated container.

Disc golf is great for people of all ages, and upper and lower body coordination with aerobic exercise and mental and concentration skills. Avoiding obstacles like trees and shrubs provide the same excitement as do sand-traps and water for golfers.

For more information on the sport, check out the Professional Disc Golf Association website.

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Submitted by Café Physique

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Don’t let muscle cramps derail your workouts

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Everyone who works out regularly will probably experience muscle cramps at some point. Not only are they painful, but they can actually make your workouts less effective and often force you to cut your exercise time short.

Besides drinking plenty of water (which you should be doing even if cramps aren’t a problem for you) here are a few ways you can make sure that muscle cramps don’t harm your fitness plan:

Stretch - We all lead busy lives, so it can sometimes be tempting to jump into your workout at a hundred miles an hour, but diving right into lifting heavy weights or sprinting can overheat your muscles.

Eat More Sodium – This isn’t usually a problem because most people actually get much more sodium than they need, but if you follow a strict diet there is a chance you don’t have enough sodium in your system. Sodium holds water in your body, and when you don’t have enough it can lead to muscle dehydration making them cramp more easily.

Ease into a Workout Program – Muscle cramps might also be caused by trying to do too much too fast in a new workout program. This can even happen to experienced exercisers if they start a new unfamiliar exercise routine. For example, if you are used to doing cardio and want to give plyometrics a try, don’t expect to jump like Kobe on your first try. Take it easy it first, and build gradually over time.

Dessert
I think one of the most important things you can teach yourself when going through a fitness plan is the difference between “good pain” and “bad pain.” There’s no doubt that sometimes lots of exercise leaves you sore, but it typically shouldn’t hurt you in a debilitating way. Generally, if the pain is a dull ache, then it is just the feeling of your muscles working or recovering. If you feel something closer to a stabbing pain or a spasm, then there is probably something more troubling at hand and you should see your doctor.

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Submitted by Café Physique

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It helps to have allies on your fitness journey.

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I’ve met many people who can never quite seem to stick to a healthy eating plan or exercise routine because their relationships with others somehow get in the way, but fortunately it doesn’t have to be that way. With a little effort you can actually help turn those closest to you into partners rather than roadblocks.

Work Out Together - When you work out with a friend or significant other, workout time becomes something more social and fun. Don’t worry if they haven’t yet caught on to the gospel of exercise. You guys don’t have to actually go to the gym. Just spending some time walking around the park together will help you burn calories, but you’ll feel like you are just hanging out.

Ask For Their Help – Well-meaning family and friends can sometimes sabotage your diet plans by constantly offering you terribly fattening food. Usually these people just don’t know any better, and simply telling them that while you appreciate the thought, you are trying to stick to a healthier diet will do the trick. Most people will truly understand, and you may motivate them to even join in with you.

Seek Out Compliments – We all know one or two people who are never shy with a compliment. These people can be key to your overall fitness strategy because hearing “Wow, you look great! Have you been working out?” every once in a while is a good way to give you the extra boost of motivation you need to keep up the hard work.

Dessert
Your circle of family and friends can either be your greatest allies or worst enemies when it comes to losing weight and getting healthy. If you are proactive about asking for their support, you can use them as a great way to leverage yourself into the body that you want.

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Submitted by A Sizable Apple

Towards the end of our ride, in northern Michigan.

Per request (ahem Mizfit), I’ve put together a little how to guide for event training. I think the fact that the hills on my ride last weekend beat me up good gives me some qualification to write an ‘damn, I wish I had done this before hand!’ However as a helpful reminder, I’m not a certified trainer nor nutritionist, so if you are serious about preparing for a race or athletic event, you might want to double up on where you’re getting your advice.

I also have to preface with a little two cents about training in general. Working ahead for an event is a great goal/motivator towards working out. Even if you don’t have something in the future you’re concerned about getting in shape for, incorporating training programs into your workout keeps days at the gym unique and works your body hard. I split training into two basic principals- endurance and strength.

Your intensity and dedication to your training program is all dependent on the time you have before your race and your goals for your race as well. Meaning, the training for a first timer who is just looking to make it through varies from a racing veteran.

Endurance:
You want to finish, don’t you? Starting weeks in advance, you should be practicing regularly pushing yourself each week to do more than the week before. Serious athletes record and plan out their training ahead of time to keep on track, and this may be a good idea for beginners.

For me, this was about getting comfortable with being on a bike for an extended period of time. I took off on weekends at school to go riding for a few hours, and even if I didn’t think I’d have time that week, I would at least ride to my classes. I went on a few long weekend rides with my dad when I was home as well. I knew I would be ok on the race when I did 30 miles with my dad about two-three weeks before. That ride was hard, but it was over half of the 51 race miles, and we did the 30 with no lunch break.

I have a sixth sense for where my endurance level is after years of competitive swimming. If this is your first event in awhile (or ever), I would recommend being able to do 75-80 percent of your race millage comfortably up to at least a week before your race. The training you’ve completed to get there plus excitement and nerves will get you through the rest without a problem.

Strength:
When I heard there would be hills on my ride last weekend, it didn’t register that they would sometimes be back to back or tough long and steady climbs. Color me unprepared as I huffed and puffed through the first 10 miles of the ride wondering how I was ever going to finish. The trails I had been practicing on at home were flat like paper and I had only gotten a very mild amount of hill riding in at school a good month ago.

It might not always be possible to know your course ahead of time, but use your resources. If you can get to the course in advance, scope it out and incorporate some of the climbs and challenging parts into your training routine. If not, talk to your race coordinator ahead of time for some advice.

For any kind of race, strength training is important. It’ll help you get through those rough patches and push you to go faster all together. If you live in a flat part of town, head to the gym and work with the incline on machines. Not only should you be able to climb the hill setting with confidence, but practice some back to back inclines as well. You can also use free weights in your training program. Build up your muscles by increasing your weight slowly in weeks ahead.

Training in general all depends on the type of event you’re preparing for. Working in advance is good, but talking to people who know the route and getting workout advice is even better.

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Submitted by Café Physique

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Get your fitness plan off to a good start

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We all have to start somewhere. If you are thinking about taking the very first step towards lifelong health by starting an exercise regimen, keep these tips in mind to make your transition to the fit life a bit smoother:

Err On the Side of Caution- When you are just starting out, sometimes your competitive instinct tells you to see just how much weight you can lift, how far you can run, or what kind of advanced yoga positions you can get into. This is generally a bad idea as it might lead to an injury. In the beginning, you surely should be exerting effort but not giving it your all just yet. Save that for a little further down the road.

Don’t Mind the Soreness - Most people who exercise regularly periodically experience muscle soreness, but it’s typically worse for people who are just starting out. Since your muscles aren’t accustomed to working so hard, you may even have problems doing simple things like walking and lifting light objects for a day or two. Don’t worry…this pain goes away over time, so continue to stick to your exercise routine.

Dabble a Little Bit - There are many, many forms of exercise out there, and if you are just starting out now is a good time to try a little bit of everything. Experiencing all of the different types of exercise that are available to you will help you get a better understanding of the exercises you like best. Plus, you will become more familiar with the various ways you can exert yourself physically.

Dessert
The trickiest part of any fitness plan is sticking to it, and people abandon their fitness program usually do so within the first few weeks. People who have been exercising for years or even months rarely just stop because they tend to miss their workouts both physically and mentally. The trick is to totally dedicate yourself to working out regularly for at least 6 weeks. If you can make it past that point, fitness will likely become a habit rather than a chore.

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Submitted by A Sizable Apple

A Sizable Apple readers are of all different ages, and I recently found a great article to celebrate my range of readers. “Good health at any age”, an article from Weight Watchers.com had a great summary of what to keep up with for women and men at each stage in their life. Here are some highlights from the article (full text can be found here).

All the time:

1. Fuel your body with a wide range of foods, focusing on fruits and veggies.
2. Buy whole grains over processed, and steer clear of foods with added sugars.
3. Pick fish and lean meats over high-fat alternatives
4. Clock in your 30 minutes or more of moderate activity 4-5 times a week.

In your 30’s:

Weight tends to creep up as women start to settle down. Look for alternatives for more exercise, take the stairs, walk whenever you can, ect. Up your folate intake if you’re looking to conceive. Keep up with your calcium to protect your bones!

In your 40’s:Metabolism starts to slow, so cut back your calorie intake or increase your fitness routines. The weight watchers article suggests starting weight training to increase endurance as well, twice a week. Women in their 40’s should also be getting annual mammograms, clinical breast exams and doing a self breast exam monthly.

In your 50’s:

Risks for heart disease, diabetes and many cancers can be fought off with a solid health and fitness routine. Talk to your doctor about scheduling screenings for colon and breast cancers and osteoporosis. Keep up with your blood pressure and cholesterol levels as well. Menopause can cause women to gain about 5-7 pounds.

For more information on age related check-ups, contact your doctor.

Check my earlier entry here on how to win a free bike!
Contest open from now until June 5.

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Submitted by Café Physique

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Always work towards progress.

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When you first started out with your fitness program, you probably found that you made big strides every week. You were always able to lift more weight, run longer and for greater distances, and stretch further than the week before. If you stuck with it, you have probably noticed these advancements becoming less and less pronounced over time. When you get to the point where you stop losing fat (even though you are a few pounds shy of your goal weight), or you don’t notice any improvements in your athletic performance, you have hit a plateau. Here are a few ways to work through it:

Slow Down – Obviously, you aren’t just lifting weight for the sake of the lifting weight. You want to grow stronger and become more toned, so you should lift slowly – making sure that each rep puts as much strain on your muscles as possible. Ideally, take about two seconds to lift the weight and two seconds to lower the weight.

Shake Things Up - If you have been stuck in a rut for a while, considering adding in a few more exercises or completely changing your routine. Your body craves variety, and switching up can totally change how your work your body.

Take a Break – It sounds counterintuitive, but sometimes taking a couple days off might be the best thing you can do for your fitness training. A plateau might be a sign that you are just overtraining. Take a couple days off, and see how you feel when you come back to it.

Dessert
I don’t want to advocate never being satisfied with your fitness level or how you look, but at the same time, it is OK to enjoy the satisfaction that comes with continually striving for progress. When you see that you making strides, you are more likely to stick with your fitness program and continue to integrate exercise into your overall lifestyle.

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Submitted by A Sizable Apple

I promised yesterday to include everyone on the race I’m taking part in! At the end of May, my family and I will head to northern Michigan to participate in the 19^th annual Zoo-De-Mack bike race.

My dad rode it a few years ago with a friend and suggested the whole family get on board this year. The ride spans 51 miles along Lake Michigan from Boyne Highlands to Mackinac City. Should be an absolute gorgeous ride assuming the weather holds.

For more information on the Zoo-De-Mack ride, visit their site.

This is the first bike race most of my family has participated in, and with ranging levels of biking skills, it’ll be nice to train together for this. To stress how great I think organized athletic events are, I’m going to keep A Sizable Apple readers up to date with my training, as well as my mom and sister’s.

My sister is bikeless until the race. She’s a young 20-something trying to juggle work with wedding plans. Her guest blog will detail how she manages all her other tasks with indoor training at the gym.

My mom is a baby boomer going on 30, and an avid runner just spreading her wings to the world of biking. Finding time to start a new habit on top of a career, dedication to a normal exercise routine, and keeping up with my high school aged brother will pose an interesting challenge.

They have both graciously agreed to log their training to share. Between our dramatically different lifestyles, I think all my readers will find someone to relate to. Keep checking A Sizable Apple for our occasional training logs and an post-race recap as well.
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Submitted by A Sizable Apple

Welcome all, to racing season. More like pre-race season, but nonetheless, spring, summer and fall is littered with organized races of every sort. For veterans, this is an exciting time to prepare for your favorite annual events, and hunt for some new ones.

From bike races, local 1-mile walks, to country-wide marathons, there are plenty of places to get involved.

Why should I go?
Organized races have tons of perks. They’re a great way to get a group of friends or family members on board to training together. For the solo racer, they provide an opportunity to meet new people with similar interests, and see the talent range and involvement of your community.

Many races have a support or cause behind their name. For the cost of a few trips to McDonald’s, you can instead spend your money to run in support of anything from breast cancer to global warming.

Also, these organized events give you a great reason to work towards a specific goal you can put on your calendar. Don’t let the term ‘race’ fool you either; most community races (especially those for a cause) place more emphasis on your involvement than your clocked time. Whether your personal goal is to make it to race day, run the entire path, or to finish top in your age group, participation is key!

Where to find them?
Check local newspapers, gyms and sporting good stores. Smaller sporting goods stores especially are prone to posting bulletin boards with up and coming races, and even sponsor local running groups.

Runner’s World also has a great list of races across the United States, which means no matter where your summer vacation takes you, you can always find something! If you’re looking for bike races, Bike Ride and USA Cycling have search bars for races and information on joining local clubs.

No matter your ability level, challenge yourself to get out to at least one race this summer,

Check back tomorrow for information on the race I’m currently preparing for!

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Submitted by Café Physique

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Simple tweaks to your workout routine can make exercise time much more effective

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If you want to get results but spend as little time in the gym as possible, you need to boost the effectiveness of your routine. Use these tips to slim down your waistline without having to become a gym rat.

Rest In Between Sets - During weight training, that “weak” feeling you get when you feel your muscle giving up on the very last repetition of a set is caused by the buildup of lactic acid. Lactic acid gets flushed from your muscle very quickly after you complete a set, so it is important to jump right into the next set as soon as you can. Resting for less than a minute will increase the amount of strain on your muscle throughout the set, helping you to achieve the lean, toned look you want a lot more quickly.

Warm Up – A lot of people are under the impression that warming up before your workout is time wasted. So instead of getting loose and raising their heart rate for the upcoming workout, they will just go into the workout at a hundred miles an hour. But you should take those extra few minutes in the beginning of the workout to warm up your body. You’ll end up with a more effective workout overall.

Think Positive Thoughts – A study at Harvard University in 2007 examined two groups of people who performed the exact same amount of exercise. One group was told that what they were doing was very effective exercise, while the other group was not. Believe it or not, the group that was told that it was effective lost more weight. So when you go into your workout, really believe that what you are doing is good for you. After your workout, congratulate yourself on how well you did. These kinds of good thoughts might just show up in your slimmed waistline after time!

Dessert
Of course, the best way I’ve found to make workouts more effective for my clients is to make exercise time as pleasant a possible for them. When exercise is enjoyable, the time you spend sweating really flies by, and you may even discover that you look forward to your next workout. Not sure how to make your workout more fun? Try listening to up-beat motivating music while doing cardio or working out with a partner who doesn’t mind chatting a little bit between sets.

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Submitted by A Sizable Apple

I spent this past weekend with my family in Chicago. My parents, brother and I were out visiting my sister and her fiancé for an extended weekend. Before our trip downtown, we me and my dad made the best of said fiancé’s guest passes at his local gym.

Now keep in mind, my gym experience ranges from the modest YMCA at home, and free access to the gym on campus when I’m at school. Needless to say, this super gym, which I’ll leave unnamed, blew anything I knew before out of the water.

The ultra-gym had about anything you could ever imagine. Even showing up on Good Friday, the place was pretty well stocked with all sorts of Chicagians. Still, I was pretty impressed to see the most cardio machines lined up like little soldiers I had ever seen in a workout facility.

However, I had a hard time getting my typical workout in. My dad put it best, when he said- “going to a new gym, you spend more time looking around for your favorite machines than actually using them”. I couldn’t agree more.

I think in general, I would have a difficult time belonging to an ultra-gym anyway. There’s something disheartening about no machine standing out from another, be it better lighting, or closer to a fan. I also find a sense of comfort in a smaller setting, with a bit better organization than simply a huge warehouse feeling.

What is your gym of choice like? Do you rely on regular favorites and more of a connection with your facility? Does a larger gym suite you better?

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Submitted by Café Physique

Why Exercise?

Appetizer
Exercise can be a powerful way to improve your life.

Main Course
Sometimes I’m asked, “Why work out?” To these people, a healthy lifestyle seems like all work and no benefit, a constant struggle for nothing. But of course, nothing could be further from the truth.

So what do you have to gain by working up a sweat?

You Will Be Happier – Exercise will decrease you body’s supply of cortisol, also known as the “stress hormone,” and increase your amount of dopamine, which helps increase your sense of well-being. In fact, some studies have shown that working out just three times a week for half an hour can be just as effective as anti-depressants for relieving the symptoms of depression.

You Will Be Smarter – Scientists used to think that we lose brain cells as we get older, and nothing can be done about it. New research, however, shows that regular exercise can actually grow new brain cells, helping improve memory, concentration, and even intelligence. That sort of puts a new spin on the idea of a “scholar athlete.”

You Will Sleep Better – People who work out spend more time in deep sleep, which allows them to concentrate better throughout the day. Sleeping well can also have a positive effect on stress, making your everyday problems feel that much more manageable.

You Will Have More Energy - You will be able to approach every task at your job with zest, getting more done in less time, and still having plenty of energy to have fun and take care of your responsibilities at home. If you have never experienced it, trust me, it’s a great feeling.

Dessert
You might be wondering why I didn’t include “You Will Be Happier With Your Body.” Well, pretty much everyone knows this reason, and let’s be honest, this is the reason most people decide to start working out at all. But it’s important to remember that hopping on the treadmill doesn’t have to be all about slimming your waistline. Fitness can be a major part of improving your life in every way - physically, mentally, and emotionally.
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Submitted by A Sizable Apple

Gaming to replace exercise?

Trying to fight against claims that they might be to fault for child obesity, video game systems are wasting no time trying to alter games to encourage kids to get moving.

Systems like Nintendo’s Wii and the game Dance Dance Revolution have transformed the old way of gaming into virtual activity. Cranky Fitness posted a great article with a link to a Science Daily article on the replacement of activity based gaming as exercise for children.

The recent change in gaming to an interactive, athletically inspired gaming have temporarily given gaming companies like Playstation and Nintendo a break from the dog house. Their response to child obesity and new habits of idle behavior is nice to see. However, as the Science Daily article concludes, these games should not be thought of as a replacement for exercise.

In a time where obesity trends are threatening the health and well being our society, modifications for healthy living should not substitute traditional habits of healthy eating and physical exercise. Games including activity do not practice full ranges of motion. Also, most games do not meet cardio fitness characteristics. More so, these games continue to hinder social interaction with others, and promote a lifestyle of staying indoors.

The idea that gaming may replace activity is ultimately another sign of the changes in our society. One aspect of society that stays uniform however, is a child’s admiration of older children, adults and role models. Encourage your children, siblings or younger friends to engage in an active lifestyle by demonstration. Video games should remain seen as toys, not alternatives for social skills or healthy behavior.

Visit 1800blogger to see all of our industry leading blogs.

Submitted by A Sizable Apple

Gaming to replace exercise?

Trying to fight against claims that they might be to fault for child obesity, video game systems are wasting no time trying to alter games to encourage kids to get moving.

Systems like Nintendo’s Wii and the game Dance Dance Revolution have transformed the old way of gaming into virtual activity. Cranky Fitness posted a great article with a link to a Science Daily article on the replacement of activity based gaming as exercise for children.

The recent change in gaming to an interactive, athletically inspired gaming have temporarily given gaming companies like Playstation and Nintendo a break from the dog house. Their response to child obesity and new habits of idle behavior is nice to see. However, as the Science Daily article concludes, these games should not be thought of as a replacement for exercise.

In a time where obesity trends are threatening the health and well being our society, modifications for healthy living should not substitute traditional habits of healthy eating and physical exercise. Games including activity do not practice full ranges of motion. Also, most games do not meet cardio fitness characteristics. More so, these games continue to hinder social interaction with others, and promote a lifestyle of staying indoors.

The idea that gaming may replace activity is ultimately another sign of the changes in our society. One aspect of society that stays uniform however, is a child’s admiration of older children, adults and role models. Encourage your children, siblings or younger friends to engage in an active lifestyle by demonstration. Video games should remain seen as toys, not alternatives for social skills or healthy behavior.

Visit 1800blogger to see all of our industry leading blogs.

Submitted by Café Physique

Appetizer
Be wary of the advice you hear on the internet.

Main Course
Bad fitness advice abounds, especially on the internet. While this is not the only advice you should ignore, these things are particularly frustrating for me to hear coming from fitness “experts.”

Cardio Before Breakfast – The idea behind “fasted cardio,” or doing your cardio first thing in the morning before you’ve had anything to eat, is that the exercise will work directly towards burning fat, rather than burning the cal