Crossroads Fitness Blog

Think of the movements you go through every day: getting into and out of your car, reaching for an item on the top shelf at the grocery store or bending down to pick up a child. 

Most of the time, we don’t think about these movements — until, that is, we can’t do them with ease. 

This is where functional fitness exercises help by training your muscles to handle everyday activities efficiently and safely. Functional fitness has become popular in training regimens. Personal trainers include this type of training in their client workouts. These types of exercises train your muscles to work together to simulate common movements. This is different from conventional strength training and working on isolated muscle groups.

Working a combination of muscle groups — your upper and lower body, for example — at the same time could duplicate the movement you make while lifting something off the floor. The exercise that might be performed for this movement would include a squat and then a bicep curl.

The body can perform seven basic movements: gait, hinge, lunge, pull, push, squat and rotate. All exercises constitute variations on these movements. In performing these movements, you exercise all the major muscle groups.

Functional fitness exercises concentrate not only on upper and lower muscle groups, but also the core muscles in your middle from your chest Quick read more or view full article to your pelvic bone. By strengthening core muscles, you gain flexibility and stability. As your core strengthens, your balance and posture improve. Strong core muscles reduce injuries, promote stability and improve overall health.

Functional fitness exercises are low impact and can be performed by almost everyone, from beginners to athletes. Step-ups and lunges focus on balance. Try a lunge where you step back instead of forward with hand weights. Develop core strength by performing sit-ups with a medicine ball you move from side to side. 

Use such props as weights, kettle bells, fitness balls and aerobic steps. Many exercises can be performed without equipment, using only the resistance of your body weight.

Athletes often use these multi-joint and multi-muscle exercises. Sports specific training can benefit from functional training as well.

Personal trainers often use a Bosu — both sides utilized — ball, which is rounded on one side and flat on the other. If you stand on the flat side, you must engage your core to retain balance. Moving a weighted medicine ball from one side of your body to the other while standing on the ball simulates the movement in a golf swing. This can be used for many other sports as well, including basketball and hockey.

Functional fitness training offers numerous benefits.  Think of it as life training that creates a balance among your muscles and prepares you for your daily real life activities.

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While diet and exercise constitute key components of a healthy lifestyle, don’t underestimate the importance of sleep. You’re already a sleep expert. You have been since you were born. Yet, quality sleep could elude you in a fast-paced society that fills every moment of your day with work, activities and screen time.   

Quality sleep is vital for overall good health and well-being. Research shows people who don’t get enough sleep or good quality sleep are at a higher risk for health problems, including diabetes, heart disease and stroke. That’s not to mention such mental health issues as anxiety and depression.  

The benefits of good quality rest are bountiful. Getting enough sleep strengthens your immune system and enables your body to fight illness. Sleep also has a direct link to maintaining a healthy weight and is good for your heart by lowering blood pressure while you sleep. Good sleep can eliminate fatigue, leaving you more productive, creative and happier. Sleep is a big deal.

How much sleep is enough? Most adults need between 7 hours and 9 hours of sleep. “Some people need less than seven hours, while others might need more,” said Eric Zhou with the Division of Sleep Medicine at Harvard Medical School. “Instead of focusing exclusively on the number of hours we sleep per night, Quick read more or view full article we should also consider our sleep quality.” 

Sleep quality is how well you sleep, whether you slept through the night or woke up numerous times. The key is to wake up refreshed and have energy for the day.

Many factors lead to sleep difficulties. It might be such health issues as high blood pressure or sleep apnea. Another factor is the environment in which you sleep. Temperature, noise and light all affect sleep quality.

There are many things you can avoid to help you sleep better. Try the 10, three, two, one and zero rule for sleep. Avoid caffeine 10 hours before bed. Avoid large meals and alcohol at least 3 hours before bed. Stop working 2 hours before bed. Reduce screen time 1 hour before bed, and hit the snooze button zero times.

Now, here are some things to do to improve sleep:

Remain active and get some exercise during the day. Try not to exercise within 2 hours of going to bed. 

Create a sleep routine. This can include things such as putting on pajamas, washing your face, brushing and flossing your teeth, turning down the bed and lowering the lights. You’re telling your body rest is near. 

Maintain a consistent waking time, especially on weekends.

If you like to nap, only sleep for 20 minutes to 30 minutes and at least 6 hours before bed.

Relax and unwind? If you’re like me, your mind is the busiest when you lay down to sleep. There are techniques that might help quiet your mind, relax and fall asleep. If your to-do list keeps popping up in your head, keep a notepad by your bed to write down those items you don’t want to forget. That way, you can write it down and let it go. Try a visualization technique in which you imagine a chalkboard and erase everything on it.

Meditation is the best medicine when it comes to relaxing your body through controlled breathing. Try the four, seven, eight breathing technique. Breathe in for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. This regulates your breathing, reduces anxiety and helps you fall asleep. Try a meditation app on your phone in which you listen to guided meditation. Yet another technique is to tighten and release each body part starting with your toes and working your way to your head.

Focus on sleep quality. Expecting perfect sleep every night isn’t realistic. Keep a sleep diary to help you evaluate your sleep patterns and what works for your best night of sleep.

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Working on you is the most important project you have. Whether it’s exercising regularly, improving nutritional habits or living a balanced life, there’s only one of you. There will only ever be one of you.

Making the most of your life each day is the goal. Aren’t you important enough to make yourself, your health and your life a priority? Of course, you are. 

So why do you fail when it comes to one of the most important things in your life? There are many reasons why you might fall short in the quest for better health. Pinpointing your goals and identifying what’s keeping you from achieving them is the key to unlocking success.

Your goals could be specific — losing a few pounds, looking great for a special occasion, preparing for an athletic event or addressing a medical concern. Perhaps your goal is to simply develop and sustain life-long healthy habits. Once you’ve written down your goals, the next step is to identify what keeps you from achieving them. This is when you need to have a heart-to-heart talk with yourself.   

There are many reasons why fitness goals fail. One of the most common reasons is underestimating how hard it is to change a pattern or habit. It’s all about making many small changes that collectively result in big changes.  Exercise must become a Quick read more or view full article non-negotiable part of your life.  You don’t need to be a fitness saint. But when you accept fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.

Exercise and fitness programs can be intimidating.  Strong, lean and perfect bodies aren’t the goal. Rather, work towards becoming the best you can be. Fitness goals could fail if you don’t know how to achieve them. Learn the four cornerstones of fitness: cardiovascular (gets your heart pumping), flexibility (stretching and lengthening muscles), strength (building muscles and core) and nutrition (giving your body the nutrients it needs to thrive). Ask a personal trainer to help you learn how to exercise, avoid injury and achieve your goals. Walk into a health club where you feel comfortable and picture yourself belonging.

If you’ve been on the started and stopped roller coaster of fitness, you already know the benefits of exercise.  There’s an underlying reason why you stopped. Realize your health and fitness goals are for life. Schedule time each day for exercise. Make an appointment you can’t miss. The more routine it becomes, the easier it becomes.

By making exercise fun, you won’t want to miss out.  Fitness goals fail not only because you don’t make time for yourself, but also because it becomes boring and just another task on your to-do-list.

A healthy lifestyle is a choice. If you’re someone who’s had or has serious medical concerns, lacked self-confidence, put others ahead of your needs, lived a too-busy life, lacked energy or wished you could be happier, then today is the day. The day you stop procrastinating about the most important project you have — you.

As hockey legend Wayne Gretzky put it: “You miss 100 percent of the shots you don’t take.” Take the shot.

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It’s no secret that to keep healthy, we must move our bodies every day. Movement strengthens our muscles, including our heart. Did you know the heart muscle is the only muscle that never stops working? 

Cardiovascular exercise keeps your heart strong. Learning what cardio exercise is and why it’s important is the first step. From there, you can explore ways of getting cardio exercise in the gym and some tips on making your experience the most enjoyable and beneficial it can be.

Simply put, cardio exercise raises your heart rate. When you go for a run or walk up and down stairs, you’re performing cardio. The stronger your cardiovascular system becomes, the more capillaries you have delivering oxygen to the cells in your muscles, where these cells then burn more fat.  

A strong cardiovascular system means more than just weight loss. Cardio exercises strengthen the heart and lungs, increase bone density, reduce stress, improve sleep and decrease the risk of heart disease. The list goes on.  Most important, cardio makes your body more efficient in your day-to-day living.  

Cardio exercise should be personalized to fit you.  Begin by finding your target heart rate. This will give you a starting point to be sure your workout is not only beneficial, but also safe. To calculate your maximum heart rate, subtract your age from 220. To Quick read more or view full article find your target heart rate, multiply your maximum heart rate by 0.55 and 0.85. This is the range where you will find the most benefit to your workout.

A heart rate monitor offers an important tool to track your heart rate throughout your workout. It can record the amount of time you exercise in your zone and how many calories you burn. If you don’t have a heart rate monitor or fitness band that measures heart rate, consider buying one.

Cardio exercise can be done inside and outside. It’s a personal preference. Both offer advantages. Cardio equipment in a health club is intended specifically for exercise. Each machine is designed to imitate your body’s natural movements. Understanding what each machine does will help you decide which one works best for your body and goals. Ideally, it will be a combination of a few of them.  

Start with the treadmill. It simulates walking and running. This machine has both incline and speed adjustments.  By increasing the incline of the bed of the treadmill, you will feel as though you’re walking uphill.  This will also increase your heart rate. Try to use the handles for balance only, not support. When you use the treadmill without holding on, you’re engaging your core muscles to stay balanced.

An elliptical machine offers a non-impact form of exercise.  This cardio machine is a good alternative for people who have joint or back issues.  This machine can provide upper and lower body strengthening and conditioning.  You can set the resistance for a harder workout as well as the cross ramp for an increased incline. 

The recumbent bike is another beneficial cardio machine. It works the gluteal muscles. This bike allows you to change the level of resistance.   

Other cardio machines include the adaptive motion trainer that can vary from stepping to running with stride length. The rowing machine offers a great cardio intensity workout.

Cardio exercise is only one of the four cornerstones of exercise, but one of the most important. There are various ways to increase your heart rate. Choose one that best suits your body and fitness goals. By choosing exercises you enjoy, you’ll be more apt to consistently do them. The benefits of cardio exercise far exceed just weight loss.

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Health clubs have been around since the mid-1800s.  People discovered clubs could and would become a powerful tool in achieving health and wellness. 

Joining and using a fitness facility offers many benefits, including instruction, motivation, socialization and variety, There are pros and cons to exercising in a health club setting. It all depends on you and your situation.  

Deciding when, how and why you want to lead a healthy lifestyle begins with motivation. This motivation could be a poor health condition or the desire to avoid one.  It could be to lose weight, build strength or prepare for a special event. Whatever your motivation to get started, a fitness facility offers a good choice. It provides an opportunity to try a variety of workout options — from exciting group exercise classes to small group training and weights to cardio equipment. Trainers have a passion to help and motivate you.

A strong pro is health clubs are filled with people just like you who’ve decided to live healthy lifestyles. By surrounding yourself with people whose goals are similar to yours, it creates a common ground. People of all ages, fitness levels and walks of life come together to create an atmosphere of motivation and socialization.

This broad social circle — whether acquaintances, friends, co-workers or family members — not only promotes motivation and accountability, but also Quick read more or view full article boosts mental health and makes exercise more fun. Social isolation has become a real issue in the aftermath of the COVID-19 pandemic, one with such health risks for older people as cardiovascular disease and inflammation.

Health clubs offer trained staffs. It’s their passion to learn, help people with their individual health goals and stay abreast of the latest trends. Personal trainers can teach you how to exercise effectively and safely. They can create workouts specifically for you. Group exercise instructors teach a variety of classes for all fitness levels that include such mind and body classes as yoga, Rokbarre and Pilates as well as such cardio classes as cycling and high-intensity interval training. That’s not to mention water classes and classes for seniors. Instructors prepare, practice and are ready to lead motivational classes. All you have to do is participate.

A full-service club features an aquatic center as well as childcare, equipment, locker rooms and weights. You can work out in a temperature-controlled environment during winter and summer months. 

Some people don’t find all the positive aspects of a fitness facility beneficial. They don’t exercise, so it’s not beneficial. Some people are disciplined in exercising at home or outdoors. Most people fall somewhere in the middle. 

One of the top reasons people might not join a health club is the cost. But it’s also a matter of value. When you’re spending your hard-earned dollars, it needs to be  for something of value to you.  If you buy a health club membership and don’t use it, there’s no value. But there’s also the opportunity to use a club as much as you’d like. That opportunity is literally endless in possibilities.

Consider what’s available at health clubs. Research facilities and what they offer. You might believe you can enjoy effective workouts at home. But can you? Will you?

At the beginning of a new year, health and wellness come to the forefront of people’s minds.  Consider all your options. The goal is choosing something that will help you find the motivation to create and continue life-long health and fitness habits.  

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It’s been said we’re a society that loves to be rewarded. We want to be rewarded for everything. Whether it’s credit card rewards, fuel points or discounts, reinforcements motivate us to make purchasing decisions.    

Let’s talk about what rewards you could achieve through living a healthy lifestyle.  

Decide what your wants, needs and goals look like. Everyone’s list will be different. Rewards can both encourage and motivate you to participate in an activity. Some rewards are instantaneous, like washing your car. Others are long term, such as studying hard for years to earn a degree. One way to view the things you do is to look at the benefits and rewards first and then decide how you’ll achieve them.  Maybe you want to participate in water sports. It’s important, then, to learn to swim.  

Think about all the choices when we’re unaware of the rewards we’re receiving. They’re habits. Many of these habits were instilled in us at a young age.

Create awareness in the family so children understand living a healthy lifestyle through food, exercise, hygiene and safety is a choice. You could benefit from implementing some kind of reward system in your family setting. Decide how this will work for your family. Make it a game. This teaches the family there’s a goal,  rules and accountability. For example, your family Quick read more or view full article could make a reward chart for each family member. You might have such categories as chores,  exercise, food and school work.  Each member of the family works towards a reward each week or each month. Maybe it’s praise for work well done, a family retreat to the park or ice cream.

Healthy living rewards are numerous. Exercise constitutes one of the best examples of action followed by reward that anyone can do for themselves. You take care of your body inside and out through cardio, flexibility and strength training. The reward isn’t something that can be bought. It only comes to those who make it happen.

Healthy living is more than just exercising. It’s taking care of you. All of you. Not everyone loves going to the dentist, but everyone loves a great smile. A dazzling smile is a reward of care. Eating a healthy diet, brushing and flossing your teeth every day and visiting the dentist for routine cleanings and checkups all lead to healthy dental hygiene that will reward you for many years.

The outcomes of some activities are the rewards — good grades, a productive garden or clean house. What about when you lose your first 5 pounds, quit smoking or save money? All these things have rewards. It’s okay to tell yourself “good job” and reward yourself with something that’s meaningful. Maybe that’s a new pair of jeans, good book or massage.

None of the things we do or want just happen. They are a reward of effort. By making choices that lead you closer to your goals, you’ll reap the benefits that living a healthy lifestyle provides. A healthy and fit body is an amazing reward, wouldn’t you agree?

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Fall can be a season when exercise routines waiver. It’s no longer summer, but not yet winter. It’s too cold to continue with many of the summer activities you enjoy. You could even become a little blue with the realization summer and your favorite activities are over for a while.

Still, fall brings with it many other opportunities. Here are five tips to keep you active and ready to embrace this beautiful season:

Take it inside and outside. As temperatures drop, head back to the health club. Don’t miss out on a workout just because fall is in the air. Take a group exercise class. Mix it up. Still, fall offers a perfect time to enjoy the beautiful Grand Valley. With so many options from which to choose — like mountain biking and hiking — there’s no reason not to get out and enjoy the scenery and vibrant colors. Go exploring. Hike a new trail. Visit a park. Raking leaves or getting in some yardwork offer great ways to get the heart pumping. Spend time in nature. The fresh air does wonders for your mind as well as your body.

Layer your fall clothing. Learning the fundamentals of layering for fall and winter activities could mean the difference between comfort and misery. It’s important to layer while exercising in chilly weather. You might Quick read more or view full article feel cold at first. But as your body warms, you could feel overdressed. Follow the three-layer rule. The first layer next to your skin should be made of a moisture-wicking fabric, often called DriFit. This fabric keeps moisture away from your skin so you don’t feel wet and cold. The second layer should be a warmth layer and the third layer a protective layer, such as a windbreaker or something water-resistant depending on the weather. Don’t forget your sunglasses.

Don’t be blue. Many of us experience the blues as the weather cools and days shorten. Although it’s tempting when waking up in the dark, don’t hit the snooze button on the alarm. With less sunlight, you might want to increase consumption of Vitamin D. Eat foods rich in this vitamin, such as fish, egg yolks and mushrooms. Remember, too: Exercise releases endorphins that enhance your mood and feelings of happiness.

Watch the treats. It’s estimated the average American gains between 5 pounds and 9 pounds during a holiday season that begins with Halloween and continues through the new year. Halloween is a time when you stockpile bags of candy for the one evening when a few trick-or-treaters come to your door. The day after, leftover candy constitutes a sugar source that promotes unhealthy eating habits. Remember, Halloween is just one day.

Plan for the holidays. Take out a calendar early — like right now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season. The time you allow yourself for exercise, sleep, nutrition and organization will make the busy season more manageable. Eat right and buy healthy snacks. Don’t fall into the trap of believing you’ll start after the new year. This is really saying you’ll find an excuse no matter the time of year. There will always be birthdays, parties and other special events.

Enjoy the change of seasons. Fall is a perfect time to keep fitness routines on track. Instead of using cooler weather as an excuse not to exercise, try using the season as an excuse to exercise. Happy fall.

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It’s natural to compare ourselves to others. We know we shouldn’t do it. But we do — almost every day in some form.  

Comparison is a double-edged sword. While comparison can serve as a source of motivation, it also can be destructive. As Theodore Roosevelt said: “Comparison is the thief of joy.”

Many forms of comparison can harm self-esteem and lead to unhappiness. They include social comparison, body comparison and competition.

Social comparison refers to a behavior in which we compare certain aspects of ourselves to others. That can include everything from income, homes and job titles to Facebook likes, popularity and relationships. By participating in this type of comparison, we often reach the conclusion we’re “not as good as others.” This assessment is false and can lead to discontentment.  

Body comparisons constitute a sure way to burst a positive body image. Making appearance-based comparisons can influence the way we view our own bodies. It can lead to finding imperfections and disliking our bodies. This is especially true at a time when perfected body types and beauty standards are so apparent in the media. The alternative? Embrace you are uniquely you. 

It’s normal to compare yourself to others when you’re working out. But that also can affect your mental health and enjoyment. For example, you’re participating in a yoga class and everyone seems more flexible. Quick read more or view full article Or you’re walking on a treadmill and the person next to you is running on an incline. Or you’re lifting weights lighter than everyone else is lifting. Comparing flexibility, endurance or strength to others at the gym, or anywhere, doesn’t matter. Their fitness levels are irrelevant. Concentrate instead on you.  

It might help to consider where they started. How much time did it take them to achieve those levels? How much effort did they put into achieving their goals? Is it your goal to match or beat them? It’s better to set your own goals and work toward them at your pace.

.Competition comparison refers to comparisons among athletes or athletic events. Knowing, not comparing, the abilities of your competitors is key. This comparison can be motivating.  

Personal comparison is where you make comparisons about yourself. What you used to to do, perhaps when you were younger. The natural progression of aging reduces strength and stamina. A 70-year-old athlete comparing himself with his performance as a 25 year old can lead to feelings of inadequacy. Push yourself to be your best at your current age. Country singer Toby Keith put it best in his lyrics: “I ain’t as good as I once was, but I’m as good once as I ever was.” 

Learning and practicing some basic skills can help you stop comparing yourself to others. Begin by practicing gratitude for your life. Acknowledge your strengths, not your weaknesses. Remain content with who you are as a person. By turning your focus inward, it becomes about you and not others.  

Start being better at what really matters — being you.

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Understanding your unique personality helps you enjoy success in your career, your relationships and even your fitness. Physical activity is an expression of personal choices and comfort. Health and fitness goals are easier to achieve when they fall into your natural style.

Identifying activities you enjoy makes it easier to reach fitness goals.Performing activities you don’t enjoy or match your style are difficult, if not impossible, to do long term.   According to the American Council on Exercise, fitness personality types can be sorted into four groups:  planner,
go-getter, social butterfly and adventurer.

The planner: This personality type leans towards what’s familiar. You know if you’re a morning person or evening person. You plan your exercise routine around not only time, but also what you know. Attending the same group exercise class, for example. You’re often more reserved about the way you approach fitness. Handling change doesn’t come easy. You also might enjoy being left alone when you go to the gym. You have a favorite cardio machine, listen to your music and complete the same workout day after day.  

The go-getter: If you fall into this category, you welcome change and are first in line to try something new. You might compete with others. But most of all, you compete with yourself. You’re disciplined and highly motivated. You thrive on personal Quick read more or view full article improvement. Those taking high-intensity group exercise classes or working out with a personal trainer would fall into this group.  

The social butterfly: The social butterfly is just that — social. You want to be around friends, visit and have fun. Exercise is part of your life. Your gym activities would definitely include group exercise and perhaps small group training. You’re an extrovert who radiates positive energy to those around you.  

The adventurer: You’re willing to try anything at least once. You take group exercise classes for everything from kickboxing to Zumba. Signing up for challenge events and obstacle courses wouldn’t be out of the question. If you’re an adventurer, you have confidence in yourself. This fitness personality doesn’t mind change, loves variety and thinks outside the box.  

Another personality trait type that wasn’t mentioned is the true introvert. If you’re an introvert, you might be hesitant to go to a health club.  Stepping out of your comfort zone doesn’t come easily. You could have a difficult time asking for assistance, motivation and instruction. If this fits you, find a true, passionate health club with professionals to help you at your pace to discover exercises that fit your personality. 

Did one of these fitness personalities strike home?  

Limiting the complexities of personalities to only a few categories is a bit constrictive.  Many people actually fall into more than one type. You might feel a little more social or adventuresome some days than others. Age, lifestyle changes, time of year and many other factors all play a role in determining our feelings and fitness personalities. Overall natural tendencies don’t change, however.

Find fitness that fits for you. Taking into consideration your personality makes fitness and health goals more achievable. Doing activities you enjoy and fit into your lifestyle is key to long-term enjoyment and, in turn, your ultimate success.

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 Developed by the Navy’s elite special operations forces, suspension training offers body weight exercises that develop balance, flexibility, strength and core stability.  

Suspension training equipment consists of straps securely anchored to a bar.  The straps can be adjusted to accommodate an individual’s height as well as different exercises. 

Suspension training offers advantages over traditional weight training — using barbells and dumbbells, for instance — in that the  training systems use little equipment and are portable. Exercises aren’t performed on the ground, which provides a level of instability. Core muscles must be engaged while using the trainer.

The major benefit to suspension training, though, is its suitability for all levels of fitness. You’re able to adjust the difficulty of each exercise merely by changing the position of your body. If you’re doing a bicep curls, for example, a more upright position allows for an easier workout. If you move your feet away so your body is in a more horizontal position, more exertion will be required to pull you up into a bicep curl.

A variety of exercises can be performed on a suspension trainer. By learning just a few of the hundreds of different positions, you can enjoy a total body workout.

That’s why all four branches of the military as well as some of the top athletes all use suspension trainers in their fitness programs. Quick read more or view full article Drew Brees, the former New Orleans Saints quarterback, endorsed TRX suspension trainers and incorporated it into his workout program.

According to personal trainers, yet another benefit of suspension training is that it can be used to take pressure off joints when performing such exercises as squats and lunges. By having straps to hold on to, clients can get into a deep squat or lunge and then more easily come up.

Suspension trainers are portable and easy to install on your own. But having a personal trainer show you the exercises using proper form and assist you in getting into position helps you obtain the maximum benefit from exercises while reducing the risk of injury. Learning what positions and exercises work what muscles will help you reach your strength training goals.

While there are many ways to get fit, suspension training offers a powerful and successful tool. Learning to leverage your body weight with gravity creates a unique fitness experience. 

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Kettlebells might seem like a new fitness trend, but the concept is actually centuries old.  

This funny shaped weight resembles a cannonball with a handle.  Often made of cast iron or steel, this weight originated in Russia in the 18th century. It wasn’t originally used for exercise, but rather for weighing crops.  

A century later, it became part of physical training and conditioning programs and competitions. Today, gyms across the country offer kettlebell training.

What is kettlebell training and what are the benefits? The simple answer is kettlebell exercises build strength and endurance. This training focuses primarily on the lower back, legs and shoulders. It also builds strength in the hands, known as grip strength. Kettlebell exercises work many muscles at the same time, including the core of the body for stability. Because of the repetitive nature of kettlebell workouts, they build endurance over time.  

Key benefits of kettlebell training include improved strength, cardiovascular endurance, range of motion and agility. It’s a form of functional fitness training in which the movements are similar to such daily tasks as bending and reaching.

A kettlebell weight is different from such other strength training tools as a dumbbell. A dumbbell consists of a straight handle with equally sized weights on each end.
A kettlebell, on the other hand, has a bell-like shape. The ball is Quick read more or view full article flat on one end and has a curved handle on the other end, which positions the weight directly under the handle. This facilitates the swinging movements of kettlebell exercises.

To better understand the different kettlebell exercises, it’s important to break down the parts of the kettlebell.  The bottom of the kettlebell that’s flat is called the base.  Next is the bell — the rounded body. The beginning of the handle that’s attached to the bell on each side is called the horns. Above the horns are the corners that bend into the handle. The open section below the handle is the window.  

Before beginning any kettlebell workout, it’s important to understand many of the movements can be dangerous to those who have shoulder problems, back issues or weak core muscles. Using this tool requires proper form at all times. Like many other fitness programs, it takes time and consistency to build up muscles and cardiovascular endurance. Some of the basic kettlebell exercises include the swing, snatch and clean and jerk. Since proper form and execution is essential, it’s best to have a trainer show you how to perform these exercises.  

Kettlebells also can be incorporated into strength training routines that aren’t a specific kettlebell workout. They can be used as a weight.  

“I use kettlebells throughout training sessions with my clients,” said Tina Nelson, a personal trainer at Crossroads Fitness. “I may have them hold a kettlebell while doing sumo squats or a standing side crunch. They have unique properties that many other traditional weights do not have.  They increase core strength when used properly.”

Kettlebells offer another tool for fitness training.  There are many benefits to this type of training, including improved strength and cardiovascular endurance. Try one of these funny shaped weights next time you’re at the gym.

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If finding the perfect holiday gift for that special someone poses a challenge, consider giving the gift of health and fitness. You’ll not only offer something they’ll love, but also a gift that keeps on giving. 

Whether you’re buying for a spouse, parent or friend that’s either a fitness enthusiast or beginner, here are some ideas sure to bring motivation and movement into their lives.

A fun way to share a fitness gift with your loved one is to join a gym together. This will give you both unlimited resources to help attain your fitness goals. By doing this together, it’ll be more fun and hold you both accountable.

If you’re already gym goers, try some personal or small group training. This is a great way to get a jump-start on a fitness journey. It might be the gift they need, but wouldn’t buy for themselves. You don’t have to be a celebrity to hire a personal trainer. And people from all walks of life — young to old, beginners to athletes — benefit from the motivation and knowledge they receive from training classes.

High-tech fitness gadgets also top many Christmas wish lists this year.

What does almost every fitness enthusiast love? Their music. There’s nothing better to help Quick read more or view full article get through a tough workout than a great playlist. Some gift ideas include music cards or a fun pair of ear buds or headphones.

The sale of such wearable fitness gadgets also is on the rise. This technology not only measures steps, but also activity, calories burned, heart rate and sleep quality. While different models offer different features, the one common trait among them is the ability to create awareness of your physical activity and inspire you to make healthy changes. These devices are available in a variety of types, sizes, colors and prices. Heart rate monitors are another device that offer information that can be beneficial during exercise.

Other technology inspired gifts include a multitude of phone apps. Did you know you can get an app with GPS and record your runs or bike rides? There’s an app for almost every type of activity you can imagine. While some apps are free, others are available for a minimal cost.

Another gift idea is a subscription to a favorite magazine that specializes in their sport or area of interest.Want to be an amazing gift giver? Give them a certificate for a massage after a hard workout.

On the eccentric side, a little research will lead you to some unique gift ideas. Did you know you can give a yearly subscription to have a healthy snack box delivered each month?  How about a cap for runners with lights in the brim of the cap so they can see during a night run? 
Or a bike that folds up for city dwellers? The list goes on.

A fitness-inspired gift list would be incomplete if you were unaware of the gifts NOT to buy. Readers of Fitness Magazine asked to chose the worst fitness gifts cited a diet book and sauna suit. Remember those suits that made you sweat and looked like you were wrapped in foil?
Of course, the No. 1 worst gift is a talking scale.

These are just a few ideas to help with gift buying for the loved ones on your list. 

Christmas is followed by a new year filled with resolutions to live healthier lifestyle. Giving a gift that helps your loved one be healthier is a gift they’ll enjoy every day all year.

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My mother’s words from childhood still resonate in my head. “Stand up tall. Don’t slouch.” She was right, of course. There are physical and emotional benefits to maintaining good posture. Moreover, our posture says more about us than we might think.

Simply put, posture refers to the body’s alignment. As with any habit, it takes work to make it consistent.  We all know what constitutes poor posture — hunching, slumping and slouching. These habits break more than our mother’s rules, though. They create poor alignment that over time strains ligaments and muscles and causes pain and injuries. Proper alignment in every aspect of our day is important — from walking, sitting and standing to exercise and sports.

Maintaining awareness of your posture is the best place to begin. Think about your body language when you’re tired or ill. I tend to resort to poor posture when I’m hurrying around with too many things to do. After practice, I now catch myself and take a deep breath and align my body correctly. I feel more refreshed and in control.

There are other areas to consider when evaluating your posture. My chiropractor once told me my purse was way too heavy. Because I Quick read more or view full article carry my purse on my right shoulder and continually add items throughout the day, the load was pulling my torso to the right. Technology can compromise alignment, too. Holding your cell phone squeezed between your shoulder and your head for long periods tweaks your natural position. Consider as well your posture when you’re sitting at a computer, the dinner table or in the car.

There are many benefits of maintaining good posture.  Your breathing becomes easier and deeper. It aligns muscles and joints. It improves circulation and digestion. There’s another benefit nearly everyone desires: Good posture conveys a more confident bearing. What’s more, it makes you look slimmer and younger.

What does healthy posture look like? Here’s one way to tell if you’re standing up correctly. Stand up against a wall with your feet just a couple inches away and your upper back, shoulders and bottom touching the wall. Now, step away from the wall and see if you can maintain that position.

There are ways to help you maintain this position with ease. Perform slow and controlled movements that target your core and side muscles. Yoga and Pilates classes are excellent for improving posture. Do exercises that strengthen your upper and lower back as well as your shoulders. Roll your shoulders up and back, then hold.

Don’t forget the importance of stretching. Try standing tall with your arms reaching towards the sky and feel your torso lengthen.

The benefits of good posture are both physical and emotional. What does your posture say about you? Increasing awareness of your posture and learning ways to strengthen your body leads to a taller, prouder and healthier you.

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You’ve decided to get into shape. It won’t be easy, and there’ll be days you just don’t feel like working out.  Want to know the secret to a successful plan? Work out with a friend.

Statistics show having someone who shares in your health and fitness goals will make your journey more successful.

It’s important to choose the right person. You might select a friend or co-worker. A spouse or family member could offer a good fit, too. When you’re working toward similar goals in your household, it’s easier to make time to exercise as well as create a healthier environment at mealtimes.

Here are five reasons you’ll enjoy more success getting in shape when you do it with a friend:

Accountability: A friend will help you get going and keep exercising on a consistent basis. No more lame excuses why you can’t work out. A good friend knows all your excuses, and they won’t work. This is why people who participate in group exercise have more consistent workout routines.

Motivation: A friend can offer encouragement to keep you going. If losing weight is a key goal, you could encounter times where you become frustrated and want to quit. An exercise buddy will help put things in perspective. There might be times when you just aren’t feeling up to working out, and they can help Quick read more or view full article pump up your enthusiasm and remind you why you’re doing this.

You push each other: A training partner can push your limits. They create a challenge and help you work harder than if you worked out alone. How about a burpee challenge? Who can do the most? There’s nothing better than a little friendly competition when it comes to exercise. Remember, though, you might be at different levels than your partner, and keeping track of how you’re doing and improving is the key.

Sharing information: As they say, two heads are better than one. Think of how many more things you could learn. Maybe it’s a new exercise class, fitness tips or healthy recipes. Share music that inspires you. Your friend also can serve as a sounding board. Talk about what’s working and how you might benefit.

Fun: Working out with a friend offers a lot more fun than working out alone. It can be a time to work hard, catch up on each other’s lives and even get silly and laugh together. Exercise might not always be fun. But when you combine the social aspect, you open up a whole new world.

Pick whoever you want for your exercise buddy just as long as they’ll make you a better person. Choose a person you want to be around and who has your best interests at heart. Then prepare to share in the challenges and successes.

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When there’s something we don’t really want to do, we make excuses. Sometimes our excuses can be quite creative.

Here are some of the common excuses people make not to exercise — along with some solutions.

“I don’t know how to exercise.” This common fitness excuse is actually valid. Sure, we all know getting off the couch to do something physical and get our bodies moving is exercise — to a point. A brisk walk or gardening could be considered exercise. Not knowing what to do at a health club can be different, however. Weight machines, new technology cardio equipment and group exercise could require some instruction. Solution: Many of the new exercise machines come with instructions and diagrams to help you get started. Crossroads Fitness offers a getting started program to teach the fundamentals — everything from basic knowledge of exercise machines to measuring your heart rate.

“I’ve tried exercise, and I keep quitting.” If this applies to you, maybe you haven’t found an exercise you love. Variety spices life. We all get bored doing the same things and not experiencing results. Solution: Try different activities. Group exercise classes offer a fun way to exercise. The group atmosphere is motivating. Once you find the right exercise, you’ll be Quick read more or view full article excited and much more apt to stay with it.

“I don’t have time.” This one is a classic. When we don’t take time to care for our health, we could lose it. Everyone is busy — from business executives to stay-at-home moms. Yet, we all have 24 hours in a day to make sure we take time for ourselves. Solution: Schedule exercise as an appointment you can’t miss. Even if you can’t get in a full 30 minutes, some exercise is better than none.

“I don’t want to get hurt. Exercise doesn’t have to hurt. Solution: Start slowly in an exercise program and build up. Participate in a getting started program or hire a personal trainer to not only get you started on the right foot, but also teach you proper form.

“I have kids.” Having a family and young ones at home can make going to the gym more difficult. Solution:  Crossroads Fitness offers a kid’s club. Little ones from age 6 weeks to 12 years can come with you when you exercise. They’re not only cared for, but also enjoy a chance to play and socialize. You won’t have to feel guilty while they’re having fun.

“I’ll lose weight and then join a health club.” While health clubs might seem intimidating, maybe you just haven’t found the right one. Solution: Find a place that fits your personality, location and personal goals. Since you’ll likely go to a health club numerous times a week, you’ll want to find a place where you feel comfortable. Everyone there started at the beginning of their own fitness journeys. People of every age, size and shape will be there to welcome you.

Whatever your excuse for not exercising, there’s a solution. So stop making excuses and get moving.

 

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Most people are familiar with one-on-one fitness training sessions. These sessions are available at most health clubs and independent studios. But what’s changed might surprise you.

Crossroads Fitness Centers in Grand Junction is an industry leader in small group personal training. Although the concept seems to have only recently hit the market, we’ve been doing it for years.

Why is this best-kept secret so successful for reaching fitness goals?

Many people believe they can work out alone. Many can. For most of us, though, the reality is we won’t do it with success. Individuals who exercise on their own have a 45 percent dropout rate within the first year. The second year it’s 52 percent. That leaves only a 3 percent rate for someone to succeed with an exercise plan.

  Small group training is successful for many reasons. Leaders are personal trainers with knowledge of anatomy, exercise science and nutrition. Because of their education and experience, you feel comfortable in their abilities to train you.

Small group training also offers a cost-effective way to work out with trainers. Trainers split the cost of their time between a few people. Everyone benefits by sharing the cost.      

Another benefit of small group training is the variety. Each workout is carefully Quick read more or view full article designed for your group. Classes might include cardiovascular exercise, circuits, core work, interval training and weights.

Some of these tools used in workouts include kettle bells, plyo boxes, slam balls and suspension training.Many of these tools require proper technique and form to not only get the most benefit, but also reduce the risk of injury.

One of the most important benefits to achieving your fitness goals through small group training is structure. By having a class you attend two or three times every week with the same trainer and same people, you develop a workout habit. All you have to do is show up. That structure becomes part of not only your weekly schedule, but also your lifestyle.

The part I like best? The social aspect. A small group training class can become a close-knit group of people all trying to achieve their individual goals. I’ve seen it over and over at Crossroads Fitness. People who start out exercising together don’t know each other. After a while, they become friends in and out of the club.

Some classes might include businesspeople exercising before work. Others classes might include moms with young children. Other classes are a mix. The fact these people now have a support group that cares about them constitutes one of the most beneficial aspects of small group training.   

Working out in a group yields more success than attempting to do it on your own. Give small group training a try and experience the benefits for yourself. You’ll be amazed to find a trainer and group of people who are there to cheer you on.

 

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What if there was an exercise machine that burns calories to help you lose weight, strengthens and tones muscles and provides a great cardiovascular workout —  in other words, a total body workout?

You’d probably say, “Tell me more.”

There is such a piece of equipment — a rowing machine. Just a few years ago, rowing machines could be found near the back wall in health clubs and you never saw anyone using them. Why the change in popularity?  The secret of it’s amazing benefits have been revealed.

The No. 1 reason why more people don’t hop on rowing machines is simple: They don’t know how to use them. Almost anyone can figure out how to walk on a treadmill or pedal a recumbent bicycle. A rowing machine takes a little more finesse, but you’ve got this.

Let’s go over of benefits for choosing a rowing machine for your workout, basic rowing techniques, avoiding common mistakes and ways you can start rowing today.

As a non-impact exercise, rowing is easy on the back and joints and an excellent form of exercise for older fitness enthusiasts. Rowing burns substantial calories, making it a great tool for weight loss. Since rowing is an endurance exercise, there are cardiovascular benefits, including improved Quick read more or view full article lung, heart and circulation systems.

Because rowing involves almost every major muscle group, stronger, toned muscles are another benefit. Rowing works both the upper body (shoulders, arms and back) and lower body (legs, hips and buttocks) with each stroke. It’s also a performance abdominal exercise since the core remains engaged throughout the exercise.

Learning proper rowing technique isn’t as difficult as it seems. According to Concept2, a maker of rowing machines, there’s a four-step process to the rowing stroke:

The catch: This is your starting position where your legs are compressed, arms extended and you’re gripping the handle.

The drive: Focus on pushing with the legs first, next pivoting backward at the hips so your shoulders pass your pelvis (you should be in a slight lay back) and then pulling the arms into your chest.

The finish: This is where the abs stabilize the body and the glutes and quads are contracting as well as the biceps and back muscles.

The recovery: This is the final stage where the arms are pushed away from the body and the torso moves forward as you slide up to the catch position.

Some of the most common rowing technique mistakes are to row only with your arms or hunch your back during the stroke. It takes practice to get the sequence down and create a smooth stroke.

There are many ways to incorporate rowing into your exercise routine. It can be performed as a warmup prior to a strength training class or as a cooldown. You might choose to row during a high-intensity interval training program in which you engage in short bursts of high-intensity exercise followed by short periods of slower-paced rowing. You might incorporate rowing as your primary cardiovascular workout as you would exercise on a stationary bike or treadmill.

Rowing machines are used by everyone from cardiac rehabilitation patients to Olympic athletes. Because of the wide range of health benefits associated with rowing, you might consider making rowing part of your lifelong fitness routine.

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Every year for the last 16 years, the American College of Sports Medicine has compiled a list of what’s hot in the fitness industry for the coming year.

As with any industry, trends are established by the people who use the products and services. What’s great about the fitness industry, though, is trends offer not only new ideas about how to stay healthy, but also variety we all could integrate into our lives. Some fitness trends date back a century, but have come back because the basic principles remain sound. While technology and education have changed, the basic need for movement hasn’t.

Here are the top 10 trends for 2022, keeping in mind the fitness industry continues to experience the effects of the COVID-19 pandemic and the desire to return to normal lifestyles:

The No. 1 trend is wearable technology, including such devices as fitness bands, GPS trackers and heart rate monitors. These devices count calories and steps, track heart rates and monitor sleep. They’ve become so popular because they provide immediate feedback, making users more aware of their fitness levels and motivating them to achieve their goals. Moreover, anyone at any fitness level can wear them.

Home exercise gyms placed second. As more people work from home, such equipment as bikes, treadmills and small weights can help them keep fit. Home gyms haven’t Quick read more or view full article taken the place of health clubs, but have added to overall fitness options.

Outdoor activities came in a third. Walking, riding, and hiking are among the most popular forms of outdoor exercise.

Strength training with free weights ranked fourth. This includes using barbells, dumbbells, kettlebells and medicine balls.

Exercising for weight loss placed fifth. An exercise program often combines with a nutrition plan to promote weight loss.

Personal training ranked sixth. Hiring a certified personal trainer or other experienced fitness professional is on the rise. By working out with a trainer, people not only enjoy the benefits of strength training, but also a coach who’s preparing a workout program to fit their needs, personalities and goals.

High-intensity interval training came in seventh.This type of workout involves short bursts of exercise followed by short periods of recovery. HIIT provides a dynamic workout with many health benefits and is performed in a short session, usually less than 30 minutes.

Body weight training placed eighth. Using body weight to create an effective workout goes back to the basics. Think of the such familiar exercises as lunges, squats and pushups. These types of exercises require little to no equipment and can be incorporated into many different types of workouts.   

Online live and on-demand classes dropped from the top spot to ninth. By using digital streaming technology, group exercise and training instruction can be accessed online. Many of these services are fee- and subscription- based and can be viewed at your convenience.

Health and wellness coaching ranked 10th.Whether it’s one-on-one or in small groups, a trained health coach can combine behavior, exercise and nutrition — as well as encouragement — to promote healthy lifestyles.

This list offers some ideas of what’s available.  Whether you’re looking for a fitness facility or just getting started on your fitness journey, the goal is to keep you moving. Whether it’s a studied trend or something new, finding activities you enjoy is the key.

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We wait all year, it seems, for summer to arrive. Now it’s finally here.

When most of us think of summer, we think about outdoor fun, vacations and a chance to kick back. Summer offers many opportunities to stay active. Beware, though: Changes in schedules present challenges in keeping your fitness routine on track.  So what can you do to have the most active, productive and fun-filled summer ever?

Warm weather provides many opportunities for enjoying outdoor activities. Take the family camping, fishing or hiking. Work in your garden. Enjoy a baseball game. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered whether through work or having children at home. Those changes can affect daily routines, including exercise schedules.

Here are a few tips to avoid sabotaging yourself this summer:

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions. You might have succeeded in some areas, but not others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different goal. What will that goal look like?  It might be trying a new sport, learning to swim or visiting a national park.

Stick to a schedule. Make sure your summer days include some structure — Quick read more or view full article like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Stay busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with stuff to do will give you a sense of accomplishment. For many of us, summer still means going to work each day. But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys as well as something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. During these times, move your activities elsewhere. Exercise at the gym, splash in a pool or go bowling. When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget the sunglasses and hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruits available. Beware of some of the foods associated with summer events, though. Backyard barbecues, campfire s’mores and ice cream treats can ruin the best laid plans of staying fit through the summer. You can still enjoy treats, but keep them occasional.

Make summer a time to enjoy. Write down your summer goal and work toward realizing that goal. Make the most of every day, and you’ll make this summer your best ever. Read Less

Your New Year’s resolutions likely will include weight loss. Given the year we’ve had, it’s understandable weight loss will be an even more common goal than usual.

You might think it’s easy to jump in on Jan. 1. Perhaps you feel excited, motivated and committed. Even with the best plans, weight loss constitutes a difficult endeavor. How do you stay on the right path to fulfill your goal?

Keep in mind that weight loss is a multi-faceted goal. That’s what makes it so difficult. You get set in your ways, and making changes can be tough. Successful weight loss involves nutrition, exercise, motivation, time and a specific mindset. Here are some tips to help you in each area:

Nutrition goes hand in hand with weight loss. It’s your fuel for everything you do. In simple terms, if you consume more calories than you burn, you’ll gain weight. Although it’s not actually that simple, try to think of it as “good” choices versus “bad” choices. Choosing to eat an apple is a better choice than eating a cookie. Be sure to drink plenty of water. Sometimes you’re just thirsty rather than hungry. Eating several small meals a day will keep you from becoming so hungry you snack and binge. The best tip? Avoid mindless eating — while you’re on the telephone, in Quick read more or view full article front of the television or in your car. Those are the calories that add up. Instead, take time to enjoy the foods you’re eating.

Exercise not only aids in weight loss, but also provides numerous health benefits. Strive for a workout to raise your heart rate. This strengthens your heart and burns calories. By adding strength training, you’ll gain muscle that burns more calories than fat. Not only will you be burn more calories, but you’ll also become more toned and look better. 

Setting a goal is the easy part. Sticking to it is the hard part. Staying motivated EVERY DAY can be a challenge. Consider weighing yourself once week and making a log of your progress. Tell others close to you what you goal is and share your ups and downs with them. This will keep you accountable. Write down a motivational quote every week and put it on your mirror where you can see it daily. Keep that goal in front of you. Keep your eyes on the prize.

Weight loss is a time-consuming process. That’s why it’s important to plan your weekly meals. Shop and cook on weekends to prepare for the coming week. Write down your exercise classes and workout times in your daily planner. Schedule them as if they’re an appointment you can’t miss. Make time for yourself. This goal is important to you, so make it happen. Make time for what’s important.

Achieving your weight-loss goal is a mindset. You’re the only one who knows how important it is to you. The reasons behind your weight-loss goal are unique to you. Maybe it’s your self-image, a special event or health issue. Make sure you remind yourself every day why you’re doing this.

By putting the pieces together, you’ll be successful not only in losing weight, but also creating a healthy lifestyle.

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Leaves are falling and the days are getting shorter.  While some people see swirling leaves and experience drudgery, others anticipate their favorite winter activities drawing closer.  

It’s important for winter sports enthusiasts to perform specific conditioning exercises before hitting the snow and ice. After a spring and summer off season, muscles could need some time to adjust. And starting off the winter season with an injury would put a damper on the fun.  

Here’s a look at the specific conditioning to reduce the risk of injury and increase the performance and enjoyment of winter sports.

• Skiing and snowboarding:  Conditioning for these sports involves a variety of physical skills, including agility, balance, endurance, flexibility and strength. Muscular strength improves your ability to maintain control while skiing or boarding on uneven terrain. All the major muscle groups of the body, especially the core, are involved. Some exercises include a single leg squat or weighted quadriceps squat. Pilates or yoga offer a good compliment to muscle training to increase core strength, maintain balance and improve flexibility.
• Sledding: Some people underestimate the difficulty of even the most basic of winter sports. Sledding is often viewed as child’s play, but it’s a fun activity for all ages. Pulling your sled up that big hill is a fitness feat that often gets overlooked. Cardio endurance and leg strengthening Quick read more or view full article exercises can prepare you for a day of sledding with the family. 
• Cross-country skiing: This is a great cardiovascular workout. Like most cardio-related sports, endurance training is a must. To prepare for this fun winter sport, train with your favorite cardio exercises appropriate for your impact level. The elliptical offers a great option for low impact and can be adjusted for almost every fitness level. 
• Ice skating: Balance is a really important factor in enjoying ice skating, whether it’s figure skating or hockey. Without balance, there’d be no skating. Depending on your level of expertise, flexibility also is beneficial. Graceful figure skaters and tough hockey players require agility and flexibility. Bosu balls offer a great training tool to warm up muscles while also improving balance. 

Winter could be the most awaited season of the year. There are so many activities in which to partake. Taking time to condition and prepare for the season ensures you won’t miss out on any of the winter sports that entice us, entertain us and keep us fit.

Playing in the snow or on the ice is beneficial to your health. Quality time spent in the health club now for conditioning will pay off when winter gets here in earnest.

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Yoga is all about learning to balance life with calmness and positive thinking. Yoga means to join or yoke together the body and mind into one experience.

Yoga dates back more than 5,000 years and combines three main areas: breathing, exercise and meditation. Breathing techniques are based on the concept breathing is the source of life. Exercises put pressure on glandular systems and promote health and well-being. Through meditation, practitioners learn how to quiet their minds and heal from the stresses of life.

There are more than 100 schools of yoga.  The most common type and one most people associate with is Hatha yoga. This is an easy to learn form of yoga that combines physical movements and postures with breathing techniques. 

Another type is Bikram yoga that includes muscular strength and endurance, cardiovascular flexibility and weight loss. This type of yoga is performed in a room heated to 95 degrees to 105 degrees. The heat promotes flexibility and detoxification while preventing injuries. Warm yoga is similar, but in a warm rather than hot environment.

Power yoga combines stretching, strength training and meditative breathing. Many of the poses resemble such basic calisthenics as push-ups, handstands and side bends. The pace of this type of yoga is faster, with each move flowing into the next without pausing.

Although there are many more forms of yoga, these give you an idea of what’s available. Many instructors incorporate different forms of yoga into one class.

Most adults with varying degrees of abilities can practice yoga. There are some advanced Quick read more or view full article classes that aren’t suitable for people with physical limitations from injuries or pregnant women. Always check first with your doctor before engaging in an exercise program. However, there are special classes that incorporate yoga into a workout with modifications. Don’t hesitate to ask questions and always listen to your body.

In taking your first yoga class, expect to enter a low-light room with soft music. You should wear comfortable clothing. You don’t need special shoes — most people are barefoot. You’ll have a mat and such props as bands, blocks and blankets. Your instructor will tell you when and how to use these. 

At the end of each yoga class, most teachers bring their hands together in front of their hearts, bow their heads and say “namaste.” Students bring their hands together and respond in kind. Namaste means “I bow to the divine in you.”

Yoga offers numerous benefits, including improved breathing, flexibility, posture and strength. Many people worry they’re too old or out of shape for yoga. In fact, you’re never too old to improve flexibility. Yoga not only stretches your muscles, but also the soft tissues of your body, including ligaments and tendons. Nearly all of the poses in yoga build core strength in the abdominal muscles. With this stronger core strength comes better posture. You also become more aware of your posture in daily activities. Most forms of yoga concentrate on breathing. Learning to deepen or lengthen your breath will stimulate relaxation. Yoga also improves mood and concentration.

If you’re already a yogi, you understand all this. If you’re not, hopefully this has answered some of your questions about yoga. Challenge yourself to try a few classes for a couple weeks and see if you experience some of the amazing benefits. Namaste.

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We wait all year, it seems, for summer to arrive. Now it’s finally here. When most of us think of summer, we think about outdoor fun and a chance to kick back. Although this year might seem different because of the pandemic, summer still offers many opportunities to stay active. 

Remain aware, though, that changes in schedules present challenges in keeping your fitness routine on track. So what can you do to have the most active, productive and fun-filled summer ever?

Warm weather provides many opportunities for enjoying outdoor activities. Take the family camping, fishing or hiking.  Work in your garden. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered — especially this summer with social distancing and the feeling of being cooped up. Those changes affect daily routines, including exercise schedules.

Here are a few tips to avoid sabotaging yourself this summer:

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions. You might have succeeded in some areas, but not in others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different Quick read more or view full article goal. Call it summer 2020. What will that goal look like?  It might be trying a new sport, learning to swim or visiting a national park.

Stick to a schedule. Make sure your summer days include some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Stay busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with stuff to do will give you a sense of accomplishment. For many of us, summer still means going to work each day. But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys as well as something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. During these times, move your activities elsewhere. Go to the gym or splash in a pool. When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget the sunglasses and hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruit available. Beware of some of the foods associated with summer events, though. Backyard barbecues, campfire s’mores and ice cream treats can sabotage the best laid plans of staying fit through the summer. 

Make summer a time to enjoy. Write down your summer 2020 goal and work toward realizing that goal. Make the most of every day, and you’ll make this summer your best ever.

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Change by definition means to make something different.  Things are certainly different as we adapt to the coronavirus pandemic and its effects. 

Most people prefer what’s comfortable and familiar. How do we make changes, then, to better our lives?  Taking small steps toward change is easier and more successful than trying to make big changes all at once. This theory applies to so many things in life, including health and fitness.

Instead of making huge changes, enhance your daily routine with small changes. Here are a few ideas for making those small changes through exercise and activity:

Get in your cardio. About 150 minutes of cardiovascular activity a week is recommended. You can break that down to a more manageable 30 minutes of cardio five times a week. 

If you’re short on time, try Tabata training. Tabata training is a form of high-intensity interval training that’s great for burning calories. A traditional Tabata session is only four minutes long.  For example, you could perform a Tabata session on an elliptical trainer. Go for 20 seconds at your maximum and recover for 10 seconds. Repeat eight times. This small change can yield big results. Try it for one of your cardio workouts this week.

Include strength training in your fitness Quick read more or view full article routine. The stronger your muscles, the easier it is to complete many of your daily activities. Another big plus for weight training is it increases your metabolic rate and causes the body to burn more calories throughout the day. Try adding an extra day of strength training.  Shoot for two to three days a week. When selecting a weight, it should be heavy enough you feel the muscle working, but light enough you can do 12 to 15 repetitions. Continue to challenge yourself by adding a little more weight or repetitions as you grow stronger.

Don’t forget about flexibility. By keeping your muscles long and lean, you improve your range of motion as well as your posture. Try daily stretching.  A little change could mean you stand up from your work chair and reach up high to the sky.  

Make a conscious effort to get in just a little more activity.  Park a little farther away from work or the store. Take the stairs instead of the elevator. Put on your tennis shoes and go for a walk rather than going out for a high-calorie lunch.  

Measure your workouts. Measure your workouts in terms of not only in minutes, but also exertion. Wear a heart rate monitor.  Figure out your target heart rate and this will help you to reach your goals. Sometimes you might feel as though you’re working hard, when you really aren’t. Use your workout times for maximum benefits.

Start with the big picture of exercise and break it down into smaller parts. Ask yourself which of these tips might work for you.  These are a few of the ways you can easily make small changes in your exercise routine. By making small changes, you very well could be amazed at how big the results become.

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We’re approaching a new year and the overwhelming tradition of making resolutions. It seems Jan. 1 of EVERY year has become that day when we compile our lists and proclaim this will be the year we change our lives for the better. Losing weight, breaking bad habits and saving money usually top the lists.

Will your New Year’s list look like last year’s list? For most of us, it will be very similar. So why are New Year’s resolutions unsuccessful? Simply put, it’s because there’s no plan to follow.   

This year, don’t call it a New Year’s resolution list. Call it your goals list. The reason I encourage the change is this: Goals work. Goals mean action. Goals involve a plan.

Most of us make a list for the grocery store or errands to run or create an agenda for a meeting. These activities have one thing in common — they detail what needs to be done and how we intend to do it. Whether you realize it or not, you set goals each day whether they’re written down on paper or compiled in a mental list in your head.

When you write your goals list for 2020, begin by asking yourself some basic questions. Why do you want to achieve these goals. How will it change your life if you do?

The second step is to prioritize Quick read more or view full article the items according to what’s most important to you. Limiting a goals list to only a few items you’re really serious about will make it easier to devote the time and attention needed to make you successful.

Take one item at a time and turn it into a goal. Perhaps you’ve written down that your No. 1 goal is to lose weight. Try using the SMART system when writing your goals:

Beginning with “S,” make your goal specific. You might write down your top goal is to “lose weight.” How much?

The “M” stands for measurable. You have to be able to measure your progress.

The “A” stands for attainable. Divide a big goal into smaller goals. Remember the joke about how to eat an elephant? The punch line: One bite at a time.

The “R” stands for reasonable. Many people set unrealistic goals. Create a goal you can actually see yourself completing.

 The “T” stands for timely. Goals take time to achieve. You need to know how much time you’re willing to spend to achieve your goal. Most importantly, give yourself a timeline of when you want to achieve it.

Another important factor in realizing your New Year’s goals is accountability. Decide ahead of time each week what you plan to do. Take two group exercises classes, attend a strength training class or exercise with a buddy, for example. Tell someone who’s close to you about your plan, then ask for help in keeping you on track.

Setting goals that follow the SMART plan and holding yourself accountable will lead to success. Planning and commitment make the difference between realizing the goals you want to achieve to enhance your life or waiting until January 2021 and putting the same items back on your list. Challenge yourself to set goals this year, not resolutions.

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It’s been said variety is the spice of life. There’s some truth to the adage. You get stuck in your daily routine and complete many tasks without thinking too much about them. You eat at the same time, go to work at the same time and take out the garbage on the same day.  

Now, think about your fitness routine. Are you doing the same exercises, going to the same class, walking on the same treadmill or lifting the same weight for every workout?  Maybe it’s time to change that routine.

When it comes to fitness, adding a little spice could turn what’s been boring into something more exciting and motivating.   Sometimes you hear the words “change” or “different” and associate them with “new” and “uncomfortable.” Being creatures of habit, it’s okay to like your comfort zone with familiar surroundings, people and activities. 

Although doing exactly the same thing over and over might be comforting, it also could have drawbacks.  Without variety, things can get pretty boring. It’s important to spice it up a bit. 

Consider, for example, cross training. Cross training is simply combining two or more types of physical activities and offers one way to create the change you might need.  

There are numerous benefits to adding cross training to your fitness routine. First and foremost is motivation. Keeping interested Quick read more or view full article and motivated to exercise is an important piece. If you don’t enjoy it, you won’t do it. 

Cross training can help you burn more calories by exercising regularly and using different muscle groups. You reduce the risk of injury by doing a variety of exercises — performing a high-impact sport like running one day followed by a yoga or Pilates class the next day, for example.

It’s simple to create a varied exercise program. Plan a complete workout that includes the three areas of physical activity:  cardiovascular, strength and flexibility. Under each area, write down the activities you like to do or would like to try. Some activities fit under more than one area. 

Cardiovascular activities include jumping rope, riding a bike, running and walking the dog. Activities that build strength include everything from lifting weights and push-ups to yard work. Activities that promote flexibility include stretching and yoga.

Changing a routine can be beneficial in not only reducing boredom, but also increasing fitness. Our bodies are adaptive and grow accustomed to an exercise. It becomes difficult to make changes in our bodies once they’ve adapted to a specific fitness routine. Because of this adaptive nature, it’s important to keep our bodies guessing and mixing up the exercises we perform.

How do you go about changing up your workouts? Try something new. Often times we get our minds set on what we think we can do instead of what we really could do if we tried. If there’s a favorite exercise machine you use often and don’t want to give up, try changing the intensity, speed or grade. By gradually changing how hard you work, you’ll keep your workout challenging. Remember, though: When changing up your workout routine, don’t hesitate to ask for help.  

Once you choose your activities, schedule them. Allow for variety and flexibility. Experiment with different activities to find out what really interests you. Continue to enjoy your favorite activities, but challenge yourself to try something new. Spice it up.

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There are many ways to improve health and fitness, but exercise tops every list. Health clubs offer a healthy option as a place to exercise. Clubs aren’t the only option, however. Other options include exercising outdoors or using your own exercise equipment at home. The best option might be to combine all three. 

Whether you’re joining for the first time or joined health clubs in the past, many factors are involved in making your decision a successful one. Joining a health club won’t make you fit. What you do when you get there is what’s important. 
Here are some essential factors to consider in making your health club choice:

Everyone is at a different point in their fitness journey, at a different stage in life and face personal obstacles to overcome. Define before joining a health club your obstacles, goals and expectations. What’s important to you? 

Choose a club that makes you feel comfortable the moment you enter. Take into consideration  the friendliness of the staff, other members, music and smells. Can you picture yourself there? Sticking to a consistent exercise program can be difficult. If you don’t enjoy being at the club, your chances of a success will diminish. A health club should be more than just a building with exercise equipment. Quick read more or view full article You should enjoy a relationship with your club.

What about the members? Take a tour of the club at the same time you plan to use it. This will give you an idea of the type of members with whom you’ll be exercising. Look around and see if you can relate to the other members. Asking members why they belong to a club could be a helpful, especially if you ask those who’ve been members for a long time.

Knowing what to expect after you sign on the dotted line is important. Is there a free introductory program that will help you become acquainted with your new fitness home? A brief tour of the club isn’t sufficient to get you started on the right foot. You should feel comfortable knowing what you plan to do on your first visit.  

There should be a variety of equipment options. Equipment should be clean and in working order. This will indicate the club takes pride in its facilities and maintenance is important. If you’re a runner, make sure there are high-quality, runner-specific treadmills available. If you like to stretch, make sure the carpeting is padded and clean. Make sure everything is touchable.   

Variety in a club will not only add value to your membership, but also keep you motivated. Check out the group exercise schedule for classes. Get to know the instructors and personal trainers along with their credentials and teaching styles. Take the time to watch a small group training session or group exercise class.   

Choose a club that offers educational pieces, including beginning classes, newsletters, seminars and workshops. The more you learn, the more engaged you’ll become.  

Making a health club decision is an important one. You need to find value, comfort, motivation and education. When all these pieces come together, you’ll be on your way to developing a successful relationship with your club and healthy lifestyle.

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It’s no secret: To keep healthy, we must move every day.  Movement strengthens our muscles — including our heart. Did you know the heart is the only muscle that never stops working?

Learning what cardiovascular exercise is and why it’s important is the first step. From there, you can explore ways of getting cardio exercise in the gym and some tips on making your experience enjoyable and beneficial.

Simply put, cardio exercise increases your heart rate. When you run or walk up and down stairs, you’re performing cardio exercise. The stronger your cardiovascular system becomes, the more capillaries you have delivering oxygen to the cells in your muscles, where these cells burn more fat.  

A strong cardiovascular system means more than just weight loss, though. Cardio exercises strengthen the heart and lungs, reduce the risk of heart disease, increase bone density, lower stress and improve sleep. Most important, cardio makes your body more efficient in day-to-day living.  

Cardio exercise should be personalized to fit you. Begin by finding your target heart rate. This will give you a starting point to make sure your workouts are not only beneficial, but also safe.  To find your maximum heart rate, subtract your age from 220. To find your target heart rate, multiply your maximum heart Quick read more or view full article rate by 55 percent and 85 percent. This range is most beneficial.
 If you don’t have a heart rate monitor, buy one. A monitor tracks your heart rate throughout your workout. A monitor records the amount of time you exercised in your zone and how many calories you burned. 

Cardio exercise can be performed inside and outside. It’s a personal preference and both have advantages. Cardio equipment in a health club is designed specifically for exercise. Each machine is designed to imitate your body’s natural movements.  Understanding what each machine does will help you decide which one works best for your body and meeting your goals. Ideally, it will be a combination of machines.  

Start with the treadmill. It simulates walking or running. This machine has both incline and speed adjustments. By increasing the incline of the bed of the treadmill, you feel as though you’re walking uphill. This will also increase your heart rate. Use the handles for balance only, not support. When you use the treadmill without holding on, you engage your core muscles to stay balanced.
An elliptical machine provides a non-impact form of exercise.  This cardio machine offers a good alternative for people with joint or back issues. This machine can provide upper and lower body strengthening and conditioning. You can set the resistance for a harder workout  as well as the cross ramp for an increased incline. 

The recumbent bike constitutes another beneficial cardio machine. It works the gluteal muscles. This bike allows you to change the level of resistance.   

Still other cardio machines include the Stairmaster that simulates climbing stairs and Adaptive Motion Trainer machine that can vary from stepping to running. The rowing machine offers a great cardio intensity workout as well. 

Cardio exercise is just one of the four cornerstones of exercise, but one of the most important. There are many ways to increase your heart rate. Choose one that best suits your body and fitness goals. By choosing exercises you enjoy, you’ll be more likely to stick with them. 

The benefits of cardio exercise far exceed just weight loss.

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Freedom means different things to different people. Most would agree freedom in the United Stables enables us to learn, work, speak and generally enjoy life. 

Consider, though, that fitness and a healthy lifestyle also give you freedom — the freedom to do things, whether it’s routine chores or favorite activities. 

It’s never too late and no one is ever too old to improve fitness. Start with the basic four areas of fitness: flexibility, cardiovascular endurance, strength and nutrition. When you combine these four areas, you’re on the right path.

Flexibility involves more than just touching your toes. Such daily activities such as getting in and out of vehicles, walking through the grocery store and housework all requirement movement. 

Doing exercises such as yoga will improve your posture and strengthen the core muscles in your abdomen, hips, lower back and pelvis. 

Think of all the small movements you do in a day in which you use these muscles, from reaching for a glass from the cabinet to making your bed. Another major benefit of core strength is balance that can reduce the risk of injury from falls.

Cardio fitness keeps your heart strong and cardiovascular system working properly. 

Starting slowly, if you are beginner, will enable you to enjoy such simple pleasures as playing with your grandchildren or traveling. 

Walking, hiking and dancing are all forms of cardio exercise. Quick read more or view full article Choose an activity you enjoy — you’ll be more apt to want to do it. While starting slowly is a good idea, it’s also important as you become more cardio fit to challenge yourself. Try different types of activities.

Strength training for all ages has become more popular in recent years and for good reason. The benefits are numerous.

Studies show lifting weights two or three times a week increases strength by building muscle mass and bone density. Strength training also can help to reduce the effects of such diseases as arthritis and osteoporosis as well as depression.

Nutrition constitutes yet another key component in total health. Feeding your body the nutrients it requires will provide the fuel you need to not only feel better, but also look better.  

The first step toward freedom is to get started. Talk to your doctor about what’s best for you and then get moving.

Try a fitness class, such a gentle yoga class. There are many beginner classes as well as classes tailored for highly fit individuals. Ask a friend to join you.

Whether you’re already on the path to fitness or just starting out, you’ll enjoy the freedom that comes from being fit and healthy.

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We wait all year, it seems, for summer to arrive. Now it’s finally here. When most of us think about summer, we think about outdoor fun, vacations and a chance to kick back. Summer also offers many opportunities for staying active.

Remain aware, though, that changes in schedules can present challenges in keeping your fitness routine on track. So what can you do to have the most safe, fun-filled, productive — and active — summer ever?

Warm weather provides many opportunities for enjoying outdoor activities.  Take the family camping, fishing or hiking.  Work in your garden. Enjoy a baseball game — as a participant and spectator. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered, whether through work or just having children at home. These changes can affect daily routines, including exercise schedules.

Here are a few tips to avoid sabotaging yourself this summer:

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions. You might have succeeded in some areas, but not in others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different goal. What will Quick read more or view full article that goal look like for you?  It might be trying a new sport, learning to swim or visiting a national park.

Stick to a schedule. Make sure your summer days include some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Keep busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with stuff to do will give you a sense of accomplishment. For many of us, summer still means going to work each day, But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys as well as something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. To beat the heat, move your activities inside. Head to the gym, splash in a pool or go bowling.  When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget the sunglasses and hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Drink plenty to stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruit at grocery stores and farmers markets. Beware of some of the foods associated with summer events. Backyard barbecues, campfire s’mores and ice cream treats can sabotage our best laid plans of staying fit through the summer. You can still enjoy these foods, just keep them to occasional treats.

Make summer a time to enjoy. Write down your summer goal and work toward realizing that goal. Make the most of every day, and you’ll make this summer your best ever.

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 You’ve decided to get into shape. It won’t be easy and there’ll be days you just don’t feel like working out.  Do you want to know a secret to a successful plan? Work out with a friend.

Statistics show that having someone who shares in your health and fitness goals will make your journey more successful. It’s important to choose the right person. You might select a friend or co-worker. A spouse or family member constitutes a good choice, too. When you’re working towards similar goals in your household, it’s easier to make time to exercise as well as eat healthier meals.

Here are five reasons you’ll enjoy more success getting in shape when you do it with a friend:

Accountability: A friend will help you get going and stay consistent. No more lame excuses why you can’t workout. A good friend knows all your excuses, and they won’t work. This is why people who participate in group exercise have more consistent workout routines.

Motivation: A friend can offer words of encouragement to keep you going. If losing weight is a key goal, you could encounter times where you become frustrated and want to quit. An exercise buddy will help put things in perspective. There might be times when you just aren’t feeling up to working out, and they can help pump up your enthusiasm and Quick read more or view full article remind you why you’re doing this.

You push each other: A training partner can push your limits. They create a challenge and help you work harder than if you worked out alone. How about a burpee challenge? Who can do the most?  There’s nothing better than a little friendly competition when it comes to exercise. Remember, though, that you might be at different levels than your partner, and keeping track of how you’re doing and improving is the key.

Sharing information: As they say, two heads are better than one. Think of how many more things you could learn. Maybe it’s a new exercise class, fitness tips or healthy recipes. Share music that inspires you. Your friend also can serve as a sounding board. Talk about what’s working and how you might benefit.

Fun: Working out with a friend offers a lot more fun than working out alone. It can be a time to work hard, catch up on each other’s lives and be silly and laugh together. Exercise might not always be fun, but when you combine the social aspect, you open up a whole new world.

Pick whoever you want for your exercise buddy just as long as they’ll make you a better person. Choose a person you want to be around and who has your best interests at heart. Then prepare to share in the challenges and successes.

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Finding the perfect holiday gift for that special someone presents a challenging task. Consider giving the gift of health, fitness and nutrition. You’ll not only offer something they’ll love, but also a gift that keeps on giving. Whether you’re buying for a spouse, parent or friend that’s either a fitness enthusiast or beginner, here are some ideas sure to bring motivation and movement into their lives.

A fun way to share a fitness gift with your loved one is to join a gym together. This will give you both unlimited resources to help attain your New Year’s fitness goals.  By doing this together, it’ll be more fun and hold you both accountable.  

If you’re already gym members, try some personal or small group training. This is a great way to get a jump start on a fitness journey. It might be the gift they need, but wouldn’t buy for themselves. You don’t have to be a celebrity to hire a personal trainer anymore. People from all walks of life — young to old, beginners to athletes — benefit from the motivation and knowledge you receive Quick read more or view full article from a training class.

What does almost every fitness enthusiast love? Their music. There’s nothing better to help get through a tough workout than a great playlist. Some gift ideas include music cards or a fun pair of ear buds or headphones.

The sale of such wearable fitness gadgets as fitness bands is on the rise. This technology not only measures steps, but activity, heart rate, calories burned and sleep quality. While different models have different features, the one common trait among them is the ability to create awareness of your physical activity and inspire you to make healthy changes. These devices are available in a variety of types, sizes, colors and prices.

Still other technology inspired gifts include a multitude of available phone apps. Did you know you can get an app with GPS and record your runs or bike rides? There’s an app for almost every type of activity you can imagine. While some apps are free, others are available for a minimal cost.

Another idea is a subscription to their favorite magazine that specializes in their sport or area of interest. 

Want to be an amazing gift giver? Give them a certificate for a massage after a hard workout.

A little research will lead you to some unique healthy gift ideas. Consider a gift subscription to one of the many healthy meal delivery services available. These healthy meals offer that busy person on your list some help in the kitchen at dinner time. A gift card to a healthy grocery store or consultation appointment with a nutritionist would be welcomed by anyone anxious to pursue a more healthy — and nutritious — lifestyle

A fitness-inspired gift list would be incomplete if you were unaware of the gifts NOT to buy. Readers of Fitness Magazine asked to chose the worst fitness gifts cited a diet book and a sauna suit. Remember those suits that made you sweat and looked like you were wrapped in foil? Of course, the No. 1 worst gift is a talking scale.

These are just a few ideas to help out with gift buying for the loved ones on your list. Christmas is followed by s new year filled with resolutions to live healthier lifestyle. Giving a gift that helps your loved one be healthier is a gift they’ll enjoy every day all year.

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Fall can be a season when exercise routines waiver. It’s no longer summer, but not yet winter. It’s too cold to continue with many of the summer activities you enjoy. You could even become a little blue with the realization summer has ended and your favorite activities are over for a while. Still, fall brings with it many other opportunities.

 Here are five tips to help keep you active and ready to embrace this beautiful season:

Take it outside. Fall is the perfect time to enjoy the beautiful Grand Valley. With so many options from which to choose — like mountain biking and hiking — there’s no reason not to get out and enjoy the scenery and vibrant colors. Go exploring. Hike a new trail. Visit a park. Raking leaves or getting in some yard work offer great ways to get the heart pumping. Spending time out in nature and the fresh air does wonders for your mind as well as your body.

Layer your clothing. Learning the proper fundamentals of layering for fall and winter activities can mean the difference between comfort and misery. It’s important to layer while exercising in chilly weather. You might feel cold at first. But then as your body warms, you could feel overdressed. Follow the three-layer rule. Your first layer next to your skin should be Quick read more or view full article made of a moisture-wicking fabric. This fabric wicks moisture away from your skin so you don’t feel wet and cold. The second layer should be a warmth layer and the third layer a protective layer, such as a windbreaker or something water-resistant depending on the weather. Don’t forget your sunglasses.

Don’t be blue. Many of us experience the winter blues as the weather cools and days shorten. Although it’s tempting when waking up in the dark, don’t hit the snooze alarm. With less sunlight, you might want to increase your consumption of Vitamin D. Eat foods rich in this vitamin, such as fish, egg yolks and mushrooms. Remember, too, that exercise releases endorphins that enhance your mood and feelings of happiness. 

Watch the treats. It’s estimated the average American gains between 5 pounds and 9 pounds between Halloween and New Year’s Day. Remember to eat right and buy healthy snacks.  Don’t fall into the trap of thinking you’ll start after the new year. This is really saying you’ll find an excuse no matter the time of year.  There will always be parties and special events.

Plan for the holidays. Take out a calendar early — like now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season.  The time you allow yourself for exercise, sleep, nutrition and organization will make the busy season more manageable. 

Enjoy the change of seasons. Fall is a perfect time to keep fitness routines on track. Instead of using cooler weather as an excuse not to exercise, try using the season as an excuse to exercise. 

Happy fall.

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Think of the movements you go through every day: getting into and out of your car, reaching for an item on the top shelf at the grocery store, bending down to pick up a child. Most of time, we don’t even think about these movements — until we can’t manage them with ease. This is where functional fitness exercises can help by training your muscles to handle everyday activities efficiently and safely.

Functional fitness training has become popular in training regimens.  Personal trainers include this type of training in their client workouts. These types of exercises train your muscles to work together to simulate common movements. This is different from conventional strength training and working on isolated muscle groups. Working a combination of muscle groups — your upper and lower body, for example — at the same time could be the same movement you make while lifting something off the floor. The exercise that might be performed for this movement would include a squat and then a bicep curl.  

Functional fitness exercises concentrate not only on upper and lower muscle groups, but also core muscles. The core muscles are those in your middle from your chest to your pelvic bone. By strengthening core muscles, you gain flexibility and stability.

Other functional exercises might include sit ups with a medicine ball you move Quick read more or view full article from side to side. Try a lunge with hand weights where you step back instead of forward. There are many props you can, including weights, kettlebells, fitness balls and aerobic steps.  If you’re beginning, use the resistance of your body weight for training.

These multi-joint and multi-muscle exercises are also used by athletes. Sports specific training can benefit from functional training as well. 

Personal trainers often use a Bosu (both sides utilized) ball, which is rounded on one side and flat on the other.  If you stand on the flat side, your core must be engaged to retain balance. Moving a weighted medicine ball from one side of your body to the other while standing on the ball simulates the movement in a golf swing. This can be used for many other sports as well, such as basketball and hockey.  

The benefits of functional fitness training are numerous.  Think of it as life training that prepares you for your daily activities. Try adding these exercises to your own workout.  

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When there’s something you really don’t want to do, you make excuses. My dog ate my homework. My alarm didn’t go off.

When it comes to fitness and exercise, though, your excuses could have some merit.  The trick is to identify your excuse, then figure out a solution. This  could be the way to put those excuses on a shelf and head to the gym.

People have been surveyed to find out why they don’t exercise on a regular basis. Many of the same excuses come up again and again. Do any of these excuses fit you?

“I don’t know how to exercise.” This common fitness excuse is real. People don’t think a brisk walk or gardening could be considered exercise. You know getting up and off the couch to do something physical and getting you body moving is exercise, to a point. Not knowing what to do when it comes to a health club could be different.  Weight machines, cardio equipment and group exercise classes could require some instruction. The solution: Make learning part of the fun. Take a getting started class or try a small group training class in which a trainer will help you every step of the way.  Like many sports, exercise can take time to learn and master. Make it your ambition to exercise and learn.

“I just don’t Quick read more or view full article have time.” This one is classic. When we don’t make time to care for our health, we could lose it. Everyone these days is busy, from the stay-at-home mom to the business executive. We all have 24 hours in our day to make sure we take time for ourselves. The solution: Schedule exercise as an appointment you just can’t miss. Remember that even if you can’t do a full 30 minutes, some exercise is better than nothing.

“I’ll lose weight and then join a health club.” While health clubs might seem intimidating, maybe you just haven’t found the right one. The solution: Find a place that fits your personality, location and personal goals. Since it’s a place you’ll be going to numerous times a week, you’ll want to find a place where you feel comfortable.  Everyone starts at the beginning of their own fitness journey. You’ll be surprised there are people of every age, size and shape to welcome you.

“It’s so boring.” Doing the same type of exercise day after day can become boring, prompting you to go through your workout on auto pilot. The solution: Shake it up, baby. Try something new. Try a variety of classes. Do different workouts on different days. Find a workout buddy who holds you accountable and makes it more fun. Turn your workout into something social.

“I’ve tried exercise, and I keep quitting.” If this applies to you, you haven’t found the exercise you love. Perhaps you did too much too soon and your muscles were too sore to keep it up, Maybe you didn’t identify the goals you were hoping to achieve. The solution: Set goals and measuring points when starting an exercise program. There’s an incentive when the scale goes down, energy levels go up and your clothes fit better. A key factor in starting a program is to start slowly. It’s miserable to be so sore you can’t move. A little muscle soreness is good, but go slow and build up.

Identify the fitness excuse you use most often. Then find something you love to do and make a commitment you won’t quit. Fitness isn’t a destination, but rather a lifelong journey. 

“You can have results or excuses. Not both.”  — Anonymous

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Going to familiar places, doing things that come easy and spending time with loved ones and friends with which you can be yourself all constitute important forms of comfort. But what about your health club? Do you feel comfortable there, too?

Walking into a health club or gym for the first time can be intimidating. So what factors should you consider and what should you look for in choosing a facility that’s right for you? There are such obvious considerations as location and amenities. But don’t neglect the not-so-obvious considerations: what a facility represents and the programs and experiences it offers members.

Do a little homework before you go to a health club. Call ahead of time to see how you’re greeted. A friendly and knowledgeable voice that invites you to come to the business leaves a positive impression. Check the website and see what a facility offers. 

Location can be an important factor for many people, but not always the most important. If the club is too far away from home or work, you could find yourself making excuses not to go. 

The amenities offered at a health club or gym should fit your activities and lifestyle. Amenities might include weights, group exercise, pool, locker rooms and child care. Make sure a club offers what you need and like. Additional amenities are great, too, in affording you Quick read more or view full article the option to try something new.

 Try a health club or gym first. Before making a commitment, see if it feels right to you. Find a health club or gym that offers a free trial or money back guarantee. Then go in and work out a couple times. By actually using the facilities, you can tell how well they’re maintained and cleaned. Ask yourself if everything is touchable.

Meet the members. Nothing tells you more about a place than the people who are there using it. Moms who take their little ones to the Kid’s Club are very careful with whom they leave their children. Ask the people next to you on a cardio machine about their experiences.  

Your own member experience begins with the first phone call. The salesperson should be concerned about you and your wants and needs. Not everyone joins a health club for the same reason.

If you’re new to exercise, find out if the club offers an orientation program to get you started. Maybe you want to hire a personal trainer. Ask for trainer bios, certifications and training specialties. Finding the right match for you will help in achieving success. 

At Crossroads Fitness Centers, our members tell us what’s important to them. They find comfort in coming to a place to enjoy their favorite activities in a clean environment. Hearing their name when they walk in the door, visiting with friends and finding motivation and energy in a workout from an instructor who really cares about their needs is what it’s all about. 

Choosing a health club where you feel at home, becomes familiar and fits your needs — not that’s comfort.

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It’s a new year and you want to get fit. Losing weight and eating right are at the top of your to-do list for 2017. But you’re also wondering on how the fitness piece is going to fit into your new healthy lifestyle puzzle.  

As with any project — especially one as important as your health — it’s imperative to carefully weigh your options. Will you purchase home fitness equipment and do it on your own or join a local fitness facility? It’s important to not only consider the pros and cons, but also your personality. The key to success is finding ways to incorporate your fitness routine into your life and remain committed. Asking some simple question could help you decide what’s best for you. How much do you want to spend?  How will you stay motivated to continue on your fitness path? Does your plan take into account  all the cornerstones of fitness?

Many retailers offer special deals on home fitness equipment at the beginning of the year. Finding equipment that will help you achieve your fitness goals is the first step. If you want to walk,  run or simply improve your cardiovascular conditioning, you might want to consider a treadmill. There are many cardiovascular exercise machines on the market, and each one offers unique features. There are so Quick read more or view full article many new-fangled fitness items you can buy that claim to target one specific body area. Remember the Suzanne Somers ThighMaster? Beware, though, of infomercials that claim, “This machine will do it all.”   

There are pros to home fitness equipment. On days when weather could be a detriment to getting to the gym, home equipment makes it easy to exercise. Home equipment can be convenient to use. Some people also like the idea of working out alone. But this can be a negative factor as well. Unless you’re good at motivating yourself, that newly purchased piece of fitness equipment could become an expensive dust collector or clothes hanger.  

And unless you purchase numerous piece of fitness equipment, weights and accessories, you might not be able to have the variety needed to combine all the aspects of fitness: cardiovascular, flexibility and strength.  

Meanwhile, there are many advantages to joining a local fitness facility. Variety tops the list. Cardio machines include treadmills, elliptical trainers, recumbent bikes, rowers, arc trainers and many more that track calories burned, distance and heart rate.

There’s also a variety of options from which to choose in building strength, including circuit weights, free weights, kettlebells and plate-loaded strength equipment.

Consider, too, the variety of group exercise classes available at a local facility, whether it’s yoga or Pilates to increase flexibility; strength classes using weights, such as Chisel and BodyPump; or cardio classes that include Kick-It, CIZE and cycling to get your heart pumping. There are also classes for different age groups and fitness levels. 

The most important factor of all to consider, though, is the relationship you establish with a local facility. When you join a health club, you gain an opportunity to meet other fitness enthusiasts. The staff, trainers and instructors are all there for  you. Because of their education, experience and passion for fitness, coaches become cheerleaders who inspire you each and every day to make you successful.

Whether you choose to buy home fitness equipment, join a health club or a combination of both, the most important thing is to make sure you exercise. Make time for yourself. Make living a healthy lifestyle a priority. Be healthy. Be happy.

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We’re approaching a new year and the overwhelming tradition of resolutions. Jan. 1 of every year has become that day when we make our lists and proclaim this will be the year we change our lives for the better. Losing weight, breaking bad habits and saving money usually top the lists.  

Will your New Year’s list look like last year’s list? For most of us, it will be very similar. So why are New Year’s resolutions unsuccessful? Simply put, it’s because there’s no plan to follow.   

This year, don’t call it a New Year’s resolution list. Call it your goals list. The reason I encourage the change is this: Goals work. Goals mean action. Goals involve a plan. 

Most of us make a list for the grocery store or errands to run or create an agenda for a meeting. These activities have one thing in common — they detail what needs to be done and how we intend to do it. Whether you realize it or not, you set goals each day whether they’re written down on paper or compiled in a mental list in your head.

When you write your goal list for 2017, begin by asking yourself some basic questions. Why do you want to achieve these goals. How will it change your life if you do? 

The second step is Quick read more or view full article to prioritize the items according to what’s most important to you. Limiting a goal list to only a few items you’re really serious about will make it easier to devote the time and attention needed to make you successful.

Take one item at a time and turn it into a goal. Try using the SMART system when writing your goals:

Beginning with “S,” make your goal specific. You might write down your top goal is to “lose weight.” How much? 

The “M” stands for measurable. You have to be able to measure your progress. 

The “A” stands for attainable. Divide a big goal into smaller goals. Remember the joke about how to eat an elephant? The punch line: One bite at a time.

The “R” stands for reasonable. Many people set unrealistic goals. Create a goal you can actually see yourself completing.

Last but not least, the “T” stands for timely. Goals take time to achieve. You need to know how much time you’re willing to spend to achieve your goal. Most importantly, give yourself a timeline of when you want to achieve it.

Another important factor in realizing your New Year’s goals is accountability. Decide ahead of time each week what you plan to do. Take two group exercises classes, attend a strength-training class or exercise with a buddy, for example. Tell someone who’s close to you about your plan, then ask for help in keeping you on track.

Setting goals that follow the SMART plan and holding yourself accountable will lead to success. Planning and commitment make the difference between realizing the goals you want to achieve to enhance your life or waiting until January 2018 and putting the same items back on your list. Challenge yourself to set goals this year, not resolutions.

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Of the many physical activities that improve our health, walking constitutes one of the most beneficial. Nearly everyone regardless of age or fitness level can participate in this simple exercise and enjoy the benefits of maintaining weight, improving heart health and enhancing mental wellbeing. Moreover, people tend to stick with walking, making it a life-long fitness choice. 

We’ve all heard that walking 10,000 steps a day is the goal. You might wonder where that figure comes from. Research indicates that isn’t a magic number, but rather a good indicator of how much activity a person achieves in a day. An inactive person takes about 3,000 steps or less per day, while 10,000 steps is equivalent to about 5 miles of walking.

Unless you work in a very active job, you probably won’t get that many steps in a day. To reach that goal of 10,000 steps, you’ll need to exercise for 30 to 60 minutes a day, the minimum daily recommendation by health authorities. So 10,000 steps offers a simple way to measure movement.

You can measure your steps in a variety of ways. Many smart phones now have the capability to measure your activity if you have your phone with you. Pedometers also measure steps and come with a variety of options that not only measure steps, but also distance and calories burned. Fitness Quick read more or view full article bands offer the latest in technology to measure steps. Most of them are wrist bands that sync to a phone app and include many features to help you in your fitness journey.

Keep in mind you don’t need to measure your steps to be successful. The most beneficial aspect of measuring your steps is that you gain information. Being able to set a goal and track progress toward that goal is what’s really valuable.

There are many ways to get your daily steps in. Go for a walk, hike or run. Attending an exercise class will boost your step count quickly. Try a dance class or any other cardio-type class. You can even get steps taking a water class. If your step counter isn’t waterproof, you can count on an average of 2,500 steps during a one-hour class.  

Other ways to gain a few extra steps is to park away from your destination, take the stairs or take your dog for a walk. Without even knowing it, you’re increasing your step count and reaping the benefits. To increase your heart rate, boost your metabolism and burn more calories, try increasing the intensity of your efforts by walking on an incline or quickening your pace.  

 Another reason walking is an excellent exercise that’s easy to do and stick with is you don’t need a lot of special equipment.  All you need is a positive attitude and a good pair of sneakers and you’re on your way.

It all starts with a single step. Are you ready to step in and step up?

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We wait all year, it seems, for summer to arrive. Now it’s finally here.

 When most of us think about summer, we think about outdoor fun, vacations and a chance to kick back. Summer offers many opportunities for staying active.  Be aware, however: Changing schedules also could present challenges to keeping your fitness routine on track.  

So what can you do to have the most fun-filled and relaxing — but also fit — summer ever? By all means take the family camping, fishing or hiking. Work in your garden. Enjoy a baseball game. Part of summer fun and fulfillment is enjoying the outdoors as well as family and friends. Just keep in mind that changes in daily routines — whether at work or having children at  home — could disrupt your exercise schedule. So here are a few tips to avoid sabotaging yourself this summer:

Set a summer goal. It’s almost  the middle of the year. Ask yourself how you’ve done so far this year in achieving your New Year’s resolutions. You might have succeeded in some areas and not in others. You also could need to re-evaluate your goals to make them more realistic and attainable. Maybe Quick read more or view full article you didn’t even set goals. This is a great time to start. Try setting a different goal. What will that goal look like for you? It might be trying a new sport, learning to swim or visiting a national park. 

Stick to a schedule. Make sure your summer days have some structure, including getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Stay busy. Without your filled appointment book, it’s easy to fall into a trap of being bored. Being bored goes hand-in-hand with low energy. Filling your days with stuff to do will foster a sense of accomplishment. For many of us, summer still means going to work each day. But with longer daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, pursue activities the family already enjoys as well as try something new.

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. During these times, move your activities inside. Go to the gym or try bowling. When you find yourself outdoors during scorching temperatures, remember to take precautions. Wear sunscreen and/or a long-sleeve shirt to protect your skin from harmful sun rays. Don’t forget the sunglasses and hat, too. Clothing that wicks away moisture from your skin keeps you cooler as you perspire. One of the most important items to keep you safe is water. Stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruit in grocery stores and farmers’ markets. Beware of some of fun activities when it comes to the food associated with these events. Backyard barbecues, campfire s’mores and ice cream treats can sabotage our best laid plans of staying fit through the summer. This doesn’t mean you can’t have them —  just make them  an occasional treat.

Make summer a time to enjoy and stay fit. Write down your summer goal and strive to achieve it. Make the most of every day, and make this summer your best ever.

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There are many reasons people work out, but finding the reason you work out is what really matters. The benefits of daily exercise and a healthy lifestyle are numerous. But why should you exercise? What’s important to you?

There’s an underlying reason, so take a moment to find out what that reason is for you. Once you have it in your mind, it’s much easier to work out because you have a reason to do so. After working for years in the fitness industry, I’ve discovered each person has his or her own reasons to live a healthy lifestyle each and every day. 

Here are some reasons with which you might be able to identify. Maybe one of these reasons fits you now or perhaps one will inspire you:

You’ll feel less stress. Life is full of stressful situations, from family to work and everything in between. Schedule your workout time so you don’t miss out. Take a mind and body class, such as yoga or Pilates. Pull in a deep breath and stretch tall. Don’t you feel better already?

You’ll make healthier food choices. It’s so true, especially if you exercise first thing in the morning. Knowing you’ve already exercised, you’ll want to continue your great start to the day. It’s much easier to make bad food choices if you haven’t taken the Quick read more or view full article time to exercise. 

You’ll become stronger. By exercising today, you’ll be one day closer to the stronger, amazing person you’ve always wanted to be. Tone your muscles with strength training. Begin by lifting light weights and build up.   

You’ll burn more calories. The key to any weight loss program is to burn more calories than you consume. Exercise in a variety of forms will allow you to burn more calories and, in turn, burn off pounds. By exercising, you’ll continue to burn calories for the day, long after your workout is over. 

You’ll feel happier. Exercise releases endorphins that help you feel happier. Exercise to your favorite music or take your pet for a walk. Smile as you burn those calories.  

You’ll feel more confident. Confidence comes from a variety of sources. When you feel and look your best, you naturally become more confident. Exercise, flexibility and a strong core all help to improve your balance and posture. So walk tall with your head held high. Smile in the knowledge you’re taking good care of yourself. This can’t help but radiate both inwards to yourself and outwards to others.

You’ll become more motivated. By exercising today, you’ll feel more motivated than ever to accomplish both your fitness and personal goals. Once you start seeing and feeling what exercise can do, there’ll be no stopping you.

You’ll become more mentally alert. Whether you’re studying for a class or focusing on your job, exercise helps to clear your mind and gives you more energy. Numerous studies have evaluated what contributes to workplace wellness, and the results repeatedly show employees who exercise are not only more alert, but also more productive.

Do something for you today. This is probably one of the most important reasons of all to exercise. Combine this reason with other reasons if you’d prefer, but do it for you. The funny thing about exercise is that it doesn’t matter who you are, no one can do it for you.  

So find your reason to work out and then do it. Nothing can get in your way when you decide what’s best for you and your health.

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With New Year’s resolutions perched on our shoulders, we can try to ignore them, shrug them off or embrace their presence.  We often take the path of least resistance when it comes to doing something we perceive as uncomfortable or a change in our lifestyles. We do this through excuses.  

There are many good reasons to exercise. We’ve all heard them, know them and agree with them. But what about the excuses for not exercising? While the excuses are different for everyone, here are some of the most frequent and the ways to overcome them:

“I don’t have time to work out.” This is the No. 1 reason why people say they don’t exercise. It’s true that many of us have a longer to-do list than time to complete it.  The solution takes work. Remember: There’s no other appointment more important than one involving you and your health. Exercising for 60 minutes constitutes only about 4 percent of your day.  If someone told you that spending 4 percent of your time each day would help you feel better, give you more energy, make you more productive at work and help you sleep better, wouldn’t you find time? Schedule exercise like you would any other important appointment you just can’t miss.

“I feel intimidated by fit people.” This is a normal feeling, one which everyone experiences when they start out. There are many people in your same boat. But it’s important not to fall into the excuse of trying to get fit before Quick read more or view full article you start at the gym. Contrary to popular belief, there are people of every size, shape, age and fitness level there. Go to a gym where you feel comfortable.  Start going regularly, and you’ll feel more comfortable in no time.  Stick with it. Anyone can become fit, but it takes time and effort. Set realistic expectations for yourself. Every day you exercise, you get closer to your goal. Remember: You can have results or excuses. Not both.

“I don’t know how to work out.” Walking into a gym and watching people go through their exercise routines can definitely make a newcomer feel wary. There are machines, weights and equipment that’s foreign to many people. The feeling of uncertainty is a strong human emotion. Knowing that everyone has to start somewhere can ease this feeling. Take a gym orientation class. Learn what options are available. Taking a group exercise class that appeals to you constitutes a great start. Most classes have modifications aimed towards your abilities and fitness level.  A personal trainer is another tool. They’re educated and devoted to helping people. Find one who can teach and motivate you to learn how to achieve your goals.  

“I’ve tried to exercise, but I keep quitting.” Ask yourself why? There’s a reason. Maybe you tried exercise and did too much too soon. Sore muscles can make it hard to keep at it. Try starting again, but slower. Some muscle soreness lets you know you’re working your muscles, and that’s a good thing. Perhaps you didn’t see results fast enough. I can guaranteed there were more results than you realize. Weight loss and toned muscles are a benefit of exercise on the outside, but so are a healthier heart and lungs on the inside. Life has its ups and downs can can sometimes get in the way of our routines. Just don’t let them sideline you for long.

 Getting fit isn’t a destination, it’s a lifelong journey. Get started on your journey. No excuses.

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Every year the American College of Sports Medicine creates a list of what’s hot in the fitness industry for the coming year.  As with any business, trends are designed by the people who use the products and services.  What’s great about the fitness industry is that it not only gives new ideas on staying healthy and fit, but also adds a little variety that we can all incorporate into our lives.
 
A little history about fitness trends – they become an evolution.  Some ideas that are a century old have come back because the basic principals were good ideas the first time.  As we all know, the human body is still created the same.   Although, technology, physiology and education have grown by leaps and bounds, the basic need for movement has not changed.
 
Keep in mind the differences between a fitness fad and a fitness trend.  A trend is “a general development or change in a situation or in the way that people are behaving, whereas a fad is a fashion that is taken up with great enthusiasm for a brief period.” according the ACSM.  Remember the Thigh-Master®?  This is a great example of a fitness fad.  (I think I have one of those in the basement somewhere.)
 
Let’s get on with the results.  The fitness trends for 2016? Drum roll, please.  The number one trend is Wearable Technology.  This includes devices such as fitness bands, heart rate monitors and GPS Trackers.  The newest wearable technology is Quick read more or view full article the smart watch.  The reason these have taken the fitness world by storm, is that they provide immediate feedback.  This form of recording activity helps the user become more aware of their current fitness level and can help to motivate them to achieve their own fitness goals.    Another reason for being rated number one is in the fact that it can be worn by anyone at any fitness level. 
 
Body Weight Training came in at number two on the list, dropping from its number one spot last year.  Speaking of evolution, the basic principal is not new.  Using our own body-weight to create an effective workout goes back to the basics.  Think of the familiar exercises such as push-ups, lunges and squats and you are thinking about body weight training.   These types of exercises require little to no equipment and can be incorporated into many different types of workouts.   
 
High-Intensity Interval Training (HIIT) is ranked third.  This type of workout involves short bursts of exercise followed by a short period of recovery.  HIIT Training provides a dynamic workout with many health benefits and is performed in a short session, usually less than 30 minutes.  
 
 The next four fitness trends involve a personal trainer and / or strength training.  Hiring a certified personal trainer or other experienced fitness professional is on the rise.   Strength training is one of the main components of a fitness program.  The others are cardio and flexibility.  By working out with a trainer, you get not only the benefits of strength training, but an educated coach that is preparing a workout program to fit you and your needs, personally.  Functional fitness is also a trend that uses strength training and emphases balance and the movements required for daily living.
 
Other areas that made top spots for 2016 include weight loss, Yoga, and age appropriate fitness for older adults.
 
This list gives you the knowledge of what’s available to you.  Whether you are looking for a fitness facility or just getting starting in your fitness journey, it provides you options.  The number one goal of providing this information is for you to keep moving.  Whether it is a fitness fad, a studied trend or something new, finding fitness that you enjoy is the key.   Read Less

There are so many physical activities that can improve our health, but walking offers one of the most beneficial ways to exercise. 

Nearly everyone at every fitness level and every age can walk. This simple exercise is filled with such benefits as improving heart health, enhancing mental well-being and maintaining body weight. Because of the simplicity of walking, exercisers tend to stick with it, making it a life-long fitness choice. 

We’ve all heard that walking 10,000 steps a day is the goal. You might wonder where that figure comes from. Research shows it isn’t a magic number, but a good indicator of how much activity in which a person is engaged in a day. An inactive person takes about 3,000 steps or less per day.  Five miles of walking is approximately 10,000 steps. Unless you have an active job, you probably won’t get that many steps in a day. To reach that goal of 10,000 steps, you would have to exercise for 30 to 60 minutes a day, which is the minimum daily recommendation by health authorities. All in all, it’s a simple way to measure movement.

You can measure steps in a variety of ways.  Many smart phones now offer the capability to measure your activity if you have your phone with you. Pedometers also measure steps and come with a variety of options that not only count steps, but also measure distance covered and calories burned. Fitness bands are the newest in technology to Quick read more or view full article measure your steps. Most of them are wrist bands that sync to a phone app and have many features to help you in your fitness journey. Keep in mind you don’t need to measure your steps to be successful. The most beneficial aspect of being able to measure your steps is that it gives you information. Being able to set a goal and have that goal measureable makes it a valuable tool.

There are many ways to get in your daily steps. Going for a walk, hike or run or attending an exercise class will boost your step count quickly. Park our care away from your destination, take the stairs or take your dog for a walk. Without even knowing it, you’re increasing your step count and reaping the benefits. To increase your heart rate, boost your metabolism and burn more calories, try increasing the intensity of your efforts by walking on an incline or speed up your pace.  

Crossroads Fitness will host a 70,000-step challenge the week of Oct. 12 to 18. Participants will pledge to walk 70,000 steps in seven days, following the recommended 10,000 steps per day. You don’t have to be a health club member to join. Anyone can participate. Everyone receives everything they need to succeed:  a pedometer to measure steps, a 70,000 step challenge t-shirt, fitness pass, walking tips, events and seminars. Each participant who completes the challenge will be entered into a drawing for prizes. The challenge is $10 for Crossroads members and $20 for others.

Are you ready to step in and step up?

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It’s been said variety is the spice of life, and there’s some truth to that statement. We all get into daily routines and do many of our tasks without thinking too much about them. We eat at the same time, go to work at the same time and take out the garbage the same day of the week.  

Sometimes people could hear the words “change” or “different” and associate them with “new” and “uncomfortable.” As creatures of habit, it’s OK to like your comfort zone with its familiar surroundings, people and activities. Routines can be a very good thing in many situations. 

But what about your fitness routine? Are you doing the same exercises, going to the same class, walking on the same treadmill or lifting the same weights for every workout? Maybe it’s time to change that routine. Adding a little spice can turn what’s become boring into exciting and motivating.

Cross training offers one opportunity to add variety to your workouts. Cross training is simply combining two or more types of physical activities. 

There are numerous benefits to adding cross training to your fitness routine. First and foremost is the motivational piece.  Keeping interested and motivated to exercise is important. If you don’t enjoy what you’re doing, you won’t do it.

Cross training also can help you burn more calories by using different muscle groups. In addition, you can reduce the risk injury by doing a variety of exercises —  participating in a high-impact activity like Quick read more or view full article running one day, followed by a yoga or Pilates class the next day.

It’s simple to create a variety filled exercise program. To be successful, plan a complete workout that includes the three areas of physical activity: cardiovascular, strength and flexibility.  Under each area, write down what activities you like to do or would like to try.  Some activities fit under more than one area. 

Cardiovascular activities include running, jumping rope, riding a bike or even walking the dog. Strength training can include everything from push-ups to lifting weights to yard work. Activities that promote flexibility include stretching or yoga.

Changing a fitness routine can be beneficial in more ways than just eliminating boredom. It can help improve your fitness level. Our bodies are adaptive and get used to an exercise. It becomes difficult to make changes in our bodies once it has adapted to a specific fitness routine. Because of this adaptive nature, it’s important to keep our bodies guessing and mixing up the exercises we perform.

How do we go about changing our workouts?  Try something new. Often times we get our minds set onto what we “think” we can do and what we really could do if we only tried. If there’s a favorite exercise machine you use often and don’t want to give it up, try changing the intensity, speed or grade. By gradually changing how hard you work, you’ll keep your workout challenging and not routine.  Remember, when changing up your workout routine, don’t hesitate to ask for help.  

Once you choose your activities, plan them into your week.  Allow for variety and flexibility. Experiment with different activities to find what really interests you.  Continue to enjoy your favorite activities, but challenge yourself to try something new. Spice it up.

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Finding the perfect holiday gift for that special someone  presents a challenging task. Giving the gift of health and fitness is not only a gift they’ll love, but also a gift that keeps giving.  Whether you’re buying for a spouse, parent or friend that’s either a fitness enthusiast or beginner, here are some ideas sure to bring motivation and movement into their lives.

A fun way to share a fitness gift with your loved one is to join a gym together.  This gift will give you both unlimited resources to help attain your New Year’s fitness goals.  By doing this together, it’ll be more fun and hold you both accountable.  If you’re already gym members, try some personal or small group training.  This is a great way to get a jump start on their fitness journey.  It might be the gift they need, but wouldn’t buy for themselves.  You don’t have to be a celebrity to hire a personal trainer anymore. People from all walks of life — young to old, beginners to athletes — benefit from the motivation and knowledge you receive from a training class.

High-tech fitness gadgets top many Christmas wish lists this year. 

What does almost every fitness enthusiast love? Their music. There’s nothing better to help get through a tough workout than a great playlist. Some gift ideas incude music cards or a fun pair of ear buds or headphones.  

The sale of such wearable fitness gadgets as fitness bands is on the Quick read more or view full article rise. This technology not only measures steps, but activity, heart rate, calories burned and sleep quality. While different models have different features, the one common trait among them is the ability to create awareness of your physical activity and inspire you to make healthy changes. These devices are available in a variety of types, sizes, colors and prices.  

Heart rate monitors are another device that provides the wearer with important data that can be very beneficial in regular exercise. 

Still other technology inspired gifts include a multitude of available phone apps. Did you know you can get an app with GPS and record your runs or bike rides? There’s an app for almost every type of activity you can imagine. While some apps are free, others are available for a minimal cost. 

Another idea is a subscription to their favorite magazine that specializes in their sport or area of interest. Want to be an amazing gift giver? Give them a certificate for a massage after a hard workout.

On the eccentric side of gift giving, a little research will lead you to some unique healthy gift ideas. Did you know you can give a yearly subscription to have a healthy snack box delivered each month? How about a cap for runners with lights in the brim of the cap so they can see during a night run? Or a bike that folds up for city dwellers? The list goes on.

A fitness-inspired gift list would be incomplete if you were left unaware of the gifts NOT to buy. Readers of Fitness Magazine asked to chose the worst fitness gifts cited a diet book and a sauna suit. Remember those suits that made you sweat and looked like you were wrapped in foil? Of course, the No. 1 worst gift is a talking scale.

These are just a few ideas to help out with gift buying for the loved ones on your list. Christmas is followed by New Year’s that’s filled with resolutions on being healthy. Giving a gift that helps your loved one be healthier is a gift they will enjoy every day all year. Merry Christmas.

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Kettlebells might seem like a new fitness trend, but the concept is actually centuries old. 

This funny shaped weight resembles a cannonball with a handle and is often made of cast iron or steel. Kettlebells originated in Russia in the 1700s — although it wasn’t originally used for exercise, but rather for weighing crops. 

Kettlebells soon became part of physical training and conditioning programs throughout Russia and Europe, eventually making their way to the United States. Today, kettlebell training is used in gyms and fitness studios across the county.

To get a picture of what a kettlebell looks like, imagine a small bowling ball with a suitcase handle. This weight comes in a variety of sizes — from 

8 pounds to 97 pounds. They’re versatile, and most standard exercises can be performed with a kettlebell.  

Kettlebells offer advantages over barbells or dumbbells. This type of training is movement based, which means you’re using multiple muscle groups at the same time. This type of full-body conditioning teaches the body to work as one strong unit.  Another benefit of adding kettlebell training to your workout is that it saves time because you’re using multiple muscle groups at one time.

Kettlebells are good not only for only strength training, but also incorporate both aerobic and anaerobic exercise. Aerobic — that is, with oxygen — is the same as a cardiovascular workout, like walking, swimming or bicycling. Anaerobic exercise — without oxygen — is a workout that is a quick, high-intensity exercise, Quick read more or view full article similar to a sprint. 

With the burst of energy needed to perform the exercises with numerous repetitions, it’s guaranteed to raise your heart rate. With increased heart rate and higher repetitions, you can add fat loss to the list of benefits. 

Allen Russell, a trainer at Crossroads Fitness in Grand Junction, talks about using kettlebells. “When used properly, kettlebells activate the kinetic chain — that is, the natural sequence in which muscles are designed to fire — very effectively. In addition to the strength benefits, research has shown that the physiological effects upon the body following the kettlebell swing make it an excellent exercise for anyone to perform.”  

In addition to many athletes, kettlebells appeal to people of all fitness levels and genders. Said Russell: “I find that kettlebells are easily adaptable across most ability levels, depending upon the exercise, to meet the specific individual needs of the majority of my clients.”   

There are many movements performed with kettlebells.  The most common is the swing. Other movements include clean, jerk, snatch and row. Because kettlebell training uses high repetitions, you should start slowly to build muscle strength and endurance.  If done improperly, the movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems. Technique is very important in kettlebell training and should be taught by a skilled trainer to insure proper form. In-person instruction helps to maximize the benefits while ensuring a safe workout.

This “not so new” concept of kettlebell training has become the fitness rage. This training consists of advantageous benefits that include combining cardiovascular and strength training, increased balance and flexibility and weight loss. 

Kettlebell training is an effective and fun method of training to add to your workout.

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Fitness bands are the new fitness craze. Fitness bands measure not only steps, but also heart rate, calories burned and sleep quality. While different models offer different features, the one common trait is the ability to create awareness of our physical activity and inspire us to make healthy changes. 

By learning what some of the top-selling fitness bands track, why that could be beneficial to you and how to get started, you could be inspired to sport one on your wrist.

Jawbone, Fitbit and Nike+ rank among the top sellers of fitness bands.  Although similar in many ways, there are some differences to consider.  All three bands are user friendly and easy to learn to use.  They use wireless technology to send information to your electronic devices — phones, tablets and computers — and monitor steps and other activity. They’re all water-resistant, but not waterproof. You may enter personal information — including weight, height, age and goals. Creating teams of other users is a benefit, too.   

There are some significant differences to keep in mind, though. The Jawbone and Fitbit bands use the 10,000 steps to monitor, while the Nike+ band uses fuel points based on its own scale. 

If monitoring sleep is important to you, the Jawbone and Fitbit bands both offer this feature. The Nike+ band doesn’t monitor sleep.  

Some reviewers indicate they like the light emitting diode display, time feature and activity progress Quick read more or view full article display of the Nike+ band. Jawbone wearers like the ability to calibrate it for accuracy as well as the inactivity alerts, nap mode and “today I will” daily motivational goals. The Fitbit was noted for its weight tracking and the ability to change the color of the band.

Keep in mind these products are continually upgraded with better support and more features. Being an informed consumer will help you choose a band that fits your needs.  

We’ve all heard that walking 10,000 steps a day is the goal.  Research shows this isn’t a magic number, but a good indicator of daily activity. An inactive person takes about 3,000 steps or less a day. Five miles of walking is about 10,000 steps. Unless you have a very active job, you probably won’t get that many steps in a day.  To reach a goal of 10,000 steps, you’ll have to exercise for 30 to 60 minutes, which is the minimum daily recommendation by health authorities. All in all, it’s a simple way to measure movement.

Once you have selected your fitness band, you’re ready to get started. Here are few ideas to help you be successful.  

Establishing your baseline will help you realize how much activity you’re getting right now. Just put on the band and ignore it, going about your normal routine for the first few days. Once your baseline is set, you can establish some goals. Start out with attainable goals. If your baseline is 3,000 steps a day, increase that by adding 500 steps a day for a week. You can follow your data on most of these devices to see how you’re doing. The graphs can compare day to day and week to week, including time of day. Another important factor to consider when beginning your healthy challenge is to get teammates that will help hold you accountable and motivate you to help each other. Take the time to learn about the device. As with all technology, it might do more than you realize. Learn about all the features so you can enjoy the full benefit of the band.

Fitness bands offer another tool to help you stay fit and healthy. Any product that can increase awareness in movement and inspire healthy changes is worth giving a try. Not only are the  bands fun, but you also could find yourself out walking the driveway at 10 p.m. to get in those extra steps.

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Looking forward to a new year almost always prompts reflection. Weight loss and a healthy lifestyle could make your list of resolutions again this year.   

There are many ways to improve health, but exercise tops the chart. Health clubs are a healthy option, but not the only option. Alternatives include exercising outdoors or having your own home equipment. The best option could be to combine all three.

Whether you’re joining a health club for the first time or have joined clubs in the past, many factors that come into play to make your decision a successful one.  Joining a health club won’t make you fit. What you do when you get there is what’s important.

Here are some essential factors to consider in making your health club choice.

Everyone is at a different point in their fitness journey, a different stage in life and have personal obstacles to overcome. The first decision needs to be made before you enter a health club. Define your expectations and obstacles and decide what’s important.

Choose a club that makes you feel comfortable the minute you walk in. Take into consideration the friendliness of the staff and other members, the music and smells. Can you picture yourself there? Maintaining a consistent exercise program is a difficult task. If you don’t enjoy spending time at the club, your chances of a success will diminish. A health club should be more than just a building with exercise equipment. You need to Quick read more or view full article create a relationship with your club.

The other members constitute another important factor.  Look around when you tour a club and see if you can relate to the other members. Take a tour of the club at the same time you plan to use it. This will give you an idea of the type of members with whom you’ll be working out.  Ask members why they belong to the club, especially those who’ve belonged for a long time. 

Know what to expect after you sign on the dotted line. Is there a free introductory program that will help you get acquainted with your new fitness home? A brief tour of the club alone won’t get you started on the right foot. You should feel comfortable knowing what you plan to do on your first visit. 

There should be a variety of equipment options. Equipment should be clean and in working order. This will tell you the club takes pride in its facilities and maintenance is important. If you’re a runner, make sure the club offers high-quality, runner-specific treadmills. If you like to stretch, make sure the carpet is padded and clean. In fact, make sure everything is touchable.  

Variety in a club will not only add value to your membership, but also keep you motivated. Check out the schedule for group exercise classes. Learn who the instructors and personal trainers are as well as their credentials and teaching styles. Take time to watch a group exercise class or small group training session.

Choose a club that offers educational pieces, such as beginning classes, newsletters, seminars and workshops. The more you learn, the more engaged you’ll become.

Making a health club decision is an important one.  You need to find value, comfort, motivation and education.  When all these pieces are combined, you’ll be on your way to creating a successful relationship with your club and a healthy lifestyle.Looking forward to a new year almost always prompts reflection. Weight loss and a healthy lifestyle could make your list of resolutions again this year.   

There are many ways to improve health, but exercise tops the chart. Health clubs are a healthy option, but not the only option. Alternatives include exercising outdoors or having your own home equipment. The best option could be to combine all three.
Whether you’re joining a health club for the first time or have joined clubs in the past, many factors that come into play to make your decision a successful one.  Joining a health club won’t make you fit. What you do when you get there is what’s important.
Here are some essential factors to consider in making your health club choice.

Everyone is at a different point in their fitness journey, a different stage in life and have personal obstacles to overcome. The first decision needs to be made before you enter a health club. Define your expectations and obstacles and decide what’s important.

Choose a club that makes you feel comfortable the minute you walk in. Take into consideration the friendliness of the staff and other members, the music and smells. Can you picture yourself there? Maintaining a consistent exercise program is a difficult task. If you don’t enjoy spending time at the club, your chances of a success will diminish. A health club should be more than just a building with exercise equipment. You need to create a relationship with your club.

The other members constitute another important factor.  Look around when you tour a club and see if you can relate to the other members. Take a tour of the club at the same time you plan to use it. This will give you an idea of the type of members with whom you’ll be working out.  Ask members why they belong to the club, especially those who’ve belonged for a long time. 

Know what to expect after you sign on the dotted line. Is there a free introductory program that will help you get acquainted with your new fitness home? A brief tour of the club alone won’t get you started on the right foot. You should feel comfortable knowing what you plan to do on your first visit. 

There should be a variety of equipment options. Equipment should be clean and in working order. This will tell you the club takes pride in its facilities and maintenance is important. If you’re a runner, make sure the club offers high-quality, runner-specific treadmills. If you like to stretch, make sure the carpet is padded and clean. In fact, make sure everything is touchable.  

Variety in a club will not only add value to your membership, but also keep you motivated. Check out the schedule for group exercise classes. Learn who the instructors and personal trainers are as well as their credentials and teaching styles. Take time to watch a group exercise class or small group training session.

Choose a club that offers educational pieces, such as beginning classes, newsletters, seminars and workshops. The more you learn, the more engaged you’ll become.

Making a health club decision is an important one.  You need to find value, comfort, motivation and education.  When all these pieces are combined, you’ll be on your way to creating a successful relationship with your club and a healthy lifestyle.
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Fitness means different things to different people and includes many components. There’s physical appearance and abilities, emotional well-being and factual measurements. Considered together, these offer a picture of personal health. Being fit isn’t something you can achieve and check off your list. It’s a lifelong journey during which we can always work on improvements.

Open a fashion magazine and you’ll see people who look like the picture of good health. Their bodies are slim and toned.  Their stomachs are flat. They beam with confidence. You could say they look “almost perfect.” Perfection is a dangerous way to look at being fit, however. Most of us aren’t models and will never look like that, so being the best we can be is a better way to define a fit body. A person might be skinny, but lack muscle or cardiovascular fitness. The admonition not to judge a book by its cover holds true in determining a health you.

Achieving emotional fitness is one of the most important components that make up how healthy you are.  We all have our ups and downs, but how happy are you overall?  Starting each day grateful, happy and engaged will lead to a healthier life. Prioritizing what’s important and not compromising those values will create a healthy habit and emotionally fit mind.
Before you start comparing yourself to a fashion model or competitive athlete, consider where you’re starting from. No Quick read more or view full article one starts out as an amazing athlete. It takes time, focus and hard work. It also takes a lot of time and consistency to be good at something. Determine what you want to be able to do. For some, it could be to compete in a triathlon. For others, it could be to play with grandchildren. Consider your abilities as well as your limitations. Remember that you could be able to do more than you think, but you won’t know unless you try.

Tools are available to help measure fitness. Heart rate offers one way to measure cardiovascular fitness. The healthier the heart, the quicker it returns to its normal beat. The less healthy the heart, the longer it takes to recover from a workout. Measure your heart rate right after the exercise and then two minutes later. Has your heart rate returned to normal?

There’s always that good — or awful — scale, depending on your mood. Our weight says a lot about how fit we are, but doesn’t give us the entire picture. Another tool is measuring your body mass index, an estimate of body fat. BMI is calculated according to your weight and height. The higher your BMI, the higher your risk for heart disease, high blood pressure, diabetes and some cancers. Although it has limitations, BMI can be useful in determining how fit you are and gives you actual numbers with which to work.
Yet another tool is to take physical body measurements. These measurements include upper arms, chest, waist, hips, thigh and calf. Be sure these measurements are taken at exactly the same spots each time. These measurements will help you determine not only weight loss or gain, but also toned and increased muscle mass.

Although not very scientific, my favorite way to measure fitness is through the clothes in my closet. When my favorite pants fit better, I smile.

Fitness is as individual as you are. You’re a unique person with many aspects to your life. There’s no better feeling than the feeling of being healthy and fit. You don’t have to have the perfect body or be an all-star athlete to consider yourself fit. But remember: Don’t settle for less than the best for you. Read Less

By definition, change means to make something different. But many people don’t easily accept change. We all like the idea of comfortably remaining within the confines of the familiar. 

So how do we make changes that improve our lives? Breaking down a big objective into small steps to change, address or achieve something is much easier and often more successful than trying to make major changes. This theory applies to so many things in life. The same holds true for health and fitness. Instead of making huge changes, think of enhancing your daily routine with small changes that you can live with. 

Last month, I wrote about making small changes through nutrition. This month, I want to talk about making small changes through exercise and activity.

Get in your cardio exercise — it’s recommended you log 150 minutes per week.  You can break that down so it becomes do-able with 30 minutes of cardio five times a week.

If you’re short on time, try Tabata training. Tabata training offers a form of high-intensity interval training that’s great for burning calories. A traditional Tabata session lasts only four minutes. You could perform a Tabata session on an elliptical trainer.  You go for 20 seconds at your maximum and recover for 10 seconds. You repeat this session eight times. This is a small change, but can yield big results. Try it for one Quick read more or view full article of your cardio workouts this week.

Include strength training in your fitness routine.  The stronger your muscles, the easier it is to complete many of your daily activities. A big plus for weight training is that it increases your metabolic rate and causes the body to burn more calories throughout the day. Try adding an extra day of strength training.  Shoot for two to three days a week. When selecting a weight, it should be heavy enough that you feel the muscle working, but light enough you can complete the repetitions. Continue to challenge yourself by adding a little more weight or repetitions as you become stronger.

Don’t forget flexibility. By keeping your muscles long and lean, you’re improving your range of motion as well as your posture. Try a yoga or Pilates class. A little change could mean you stand up from your work chair and reach up high to the sky.
Make a conscious effort to get in just a little more activity.  Park a little farther away from work or the store. Take the stairs instead of the elevator.  Put on your tennis shoes and go for a walk at lunch rather than going out for a high-calorie meal. 
Measure your workouts not only in terms of minutes, but also exertion. Wear a heart rate monitor. Figure out your target heart rate, and this will help you to reach your goals. Sometimes you might feel you’re working hard when you actually not. Use your workout time for maximum benefit.

Take the big picture of exercise and break it down into smaller parts. Ask yourself which of these tips could work for you.   These tips offer just a few ways you can easily make small changes in your exercise routine. By making small changes, you’ll amazed at how big the results can be.

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Have you heard about the events in which people race up a mountain, crawl through mud and jump over fire? It’s called obstacle racing, and its gaining popularity at a rapid pace. Last year, more than a million people in the United States participated in an obstacle racing event. This new sport is not for the faint hearted, though: It takes some serious training, determination and endurance.

Obstacle racing involves more than just running a race. Participants run from one obstacle to another.  These obstacles vary from event to event, but often include obstacles similar to ones used in military training, like rope courses and wall climbing. Swimming through a pool of ice, climbing a hay bale stack and crawling through a series of pipes are unique to obstacle racing events. Each event varies as to the distance of the course and degree of difficulty.  

An event called the Tough Guy claims to be the first official obstacle event with its origin in 1989. Two of the most well-known races — the Warrior Dash and Tough Mudder — both began in 2010. The Warrior Dash is a 3-mile event with 12 obstacles. The race offers a competitive, yet also fun and social event. Designed by British Special Forces, the Tough Mudder is a 10- to 12-mile course with many obstacles. This hard-core event is not technically a race, however. Not everyone completes the course.

Why are these obstacle races so appealing to athletes?  There are Quick read more or view full article many reasons. These events are team oriented. A group of friends get together and train for months. Many have matching clothing to designate their team spirit.  “It’s a way to set a goal you can accomplish with your friends,” said Suzanne Hatch, who just completed her second Tough Mudder. “We are competitive, so we push each other. There are obstacles that we have to work as a team to complete.”

Athletes like these events for other reasons as well. Some like the idea of doing something different. There are always such traditional races as a 5K, triathlon or biking event. But the appeal seems to be competing in an event in which participants push themselves almost in a war-like setting and cross the finish line covered in mud. There’s nothing boring about an obstacle race.
“It was a real eye-opener,” said Lisa Carroll, who has completed two Warrior Dash races. “It’s quite an accomplishment to finish.” 
Although obstacle races aren’t for everyone, most people with the desire to participate can train and do it. Training for an obstacle race involves strength, speed and endurance. Running is the main activity of the event. John Ball, a certified personal trainer at Crossroads Fitness, helps his clients by bumping up their cardio workouts to train for such an event. “I include running stairs, doing line sprints and mountain climbers in their routine,” he said.

Total body strength training is also important. The “burpee” is a favorite training exercise used by race participants. This exercise engages the lower body, core and upper body in one fluid movement. Concentrating on balance and strengthening the core helps with many of the race obstacles. Health clubs offer a boot camp exercise class that could include some forms of obstacles, just on a smaller scale, that would be helpful during training. 

If obstacle racing seems like a sport you might want to try, check out the different races available in the area. Choose one that best fits your activity level. Round up some friends and start training. 

Who said grownups can’t climb monkey bars and play in the mud? Read Less

Your New Year’s resolutions very likely included weight loss. It all sounded so easy on Jan. 1. You were so excited, committed and motivated. Now, weeks later, some of the excitement has worn off. Even with the best plans, weight loss constitutes a difficult endeavor for everyone. So how do you stay on the right path to fulfill your goal?

Keep in mind that weight loss is a multi-faceted goal. That’s what makes it so difficult. You get set in your ways, and making changes can be tough. Successful weight loss involves nutrition, exercise, motivation, time and a specific mind set.  Here are some tips to help you in each area:

Nutrition goes hand in hand with weight loss. It’s your fuel for everything you do. In simple terms, if you consume more calories than you burn, you’ll gain weight. Although it’s not actually that simple, try to think of it as “good” choices versus “bad” choices. Choosing to eat an apple is a better choice than eating a cookie. Be sure to drink plenty of water.  Sometimes you’re just thirsty rather than hungry. Eating several small meals a day will help prevent becoming so hungry you snack and binge. The best tip of all?  Be careful of mindless eating — eating while on the telephone, in front of the television or in your car. Those are the calories that add up. Instead, take the time to enjoy the foods you’re eating.

The exercise portion not only Quick read more or view full article aids in weight loss, but also the numerous health benefits. Strive for a cardio workout to raise your heart rate. This strengthens your heart and burns calories. By adding strength training to your exercise regime, you’ll gain muscle. Remember that muscle burns many more calories than fat. Not only will you be burn more calories, but you’ll also become more toned and look better. 

Creating your goal was the easy part. Sticking to it is the hard part. Staying motivated EVERY DAY can be a challenge.  Try a few of these tips to help keep you engaged. Consider weighing yourself once week and making a log of your progress. Tell others close to you what you goal is and share your ups and downs with them. This will help keep you accountable. Write down a motivational quote every week and put it on your mirror where you can see it daily. Keep that goal in front of you. Keep your eyes on the prize.

Weight loss is a time-consuming process. That’s why it is important to plan out your weekly meals in advance. Shop and cook on the weekends to prepare for your week. Write down your exercise classes and workout times in your daily planner. Schedule them as if they’re an appointment you can’t miss. Make time for yourself. This goal is important to you, so make it happen. You make time for what’s important.

Reaching your weight-loss goal is a mindset. You’re the only one who knows how important it is to you. The reasons behind your weight-loss goal are unique to you. Maybe it’s your self-image, a special event or health issue. Make sure you remind yourself everyday why you’re doing this.

By putting all the pieces together, you’ll be successful not only in losing weight, but also creating a healthy lifestyle that will stick with you for life.
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Achieving a healthy and fit lifestyle involves more than just a few minutes of exercise here and there. A complete and balanced fitness plan includes four elements considered the cornerstones of fitness: cardiovascular, strength, flexibility and nutrition. When you incorporate all these elements into your fitness plan, you’re on your way to success.
Cardiovascular exercise: Cardiovascular exercise simply means you’re performing an activity that raises your heart rate. Cardio exercise is important. It not only strengthens your heart, but it’s also one way to burn calories and help you lose weight. Another benefit of cardio exercise is that it increases your lung capacity. It helps reduce your risk of heart attack, high blood pressure and diabetes. It releases endorphins into your system to help your mood and makes you feel better. It aids in better sleep and reduces stress. Some ways to achieve cardiovascular exercise include cardio machines, playing racquetball, brisk walking and dancing.
Strength training: Strength training is an important part of an exercise plan. With a regular strength training program, you’ll increase lean muscle mass and burn calories more efficiently.  You naturally lose muscle mass with age. If you don’t replace the lean muscle you lose, your body fat eventually increases. You might hear people say they don’t lose weight the way they used to. Strength training is essential at any age. It helps you develop strong bones.  It reduces your risk of injury. It can help reduce the signs and symptoms of many chronic conditions, including arthritis, Quick read more or view full article back pain, osteoporosis and diabetes. Did you know that a single pound of muscle burns between 30 to 50 calories a day as compared to a single pound of fat that only burns two to three calories a day? Some ideas for strength training include lifting weights; attending a group exercise class that includes weights, such as a BodyPump class; and functional fitness training that uses just your own body weight.
Flexibility and mind and body exercise: Flexibility is important because having flexible muscles allows your body to move easily. When your muscles and joints are able to have full range of motion, you have fewer limitations to your activities.  Reaching, bending and twisting are all movements made possible by flexibility in your muscles. Flexibility also helps maintain good posture. Stretching is often the most overlooked part of an exercise routine, but one of the most important. By stretching after a workout, you minimize muscle soreness. You can achieve flexibility a number of ways:  taking yoga or Pilates classes, using stretching machines or simply stretching on the floor.
Nutrition: The best laid exercise plans won’t be successful without a nutrition plan.  The fuel you put in your body is just that — fuel. Remember the old adage, “You are what you eat?”  Everything you eat and drink is part of your nutrition.  Nutrition is usually referred to as your eating and drinking lifestyle habits.  Keeping a daily food log is the first step to eating correctly.  Knowing exactly what you’re eating each day will help pinpoint the areas that are working and those areas that need improvement. This is so important, especially if weight loss is the goal. Healthy, natural foods should be the base of your diet and nutrition program.
Understanding and implementing the four components to a complete health plan is essential. Refer to it as a box. You need all four corners to make the box complete. After you create your box, watch and see what amazing things can happen. This box will become you: complete, strong, fit and happy.
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As the seasons change, it’s no longer summer, but not yet winter. Fall can be a time when exercise routines can waiver. It becomes too cold to continue with many of the summer activities you enjoy. You might even get a little blue realizing summer has come to an end and your favorite activities are over for awhile. But fall brings with it many other opportunities.

Here are a few tips to keep you active and ready to embrace this beautiful season:

Take it outside: Fall is the perfect time to enjoy the beautiful Grand Valley. With so many options to choose from — like mountain biking and hiking — there’s no reason not to get out and enjoy the scenery of vibrant colors.

Go exploring. Hike a new trail or visit a park. Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, Spending time out in nature and the fresh air does wonders for your mind as well as your body.

Layer your fall clothing: Learning proper fundamentals of layering for fall and winter activities can mean the difference between comfort and misery. It’s important to layer while exercising in chilly weather. You might feel cold at first. Then, as your body warms up, you might feel overdressed.

Follow the three-layer rule. The first layer next to your skin should be made of a moisture-wicking fabric, often called DriFit. This fabric wicks moisture away from Quick read more or view full article your skin so you don’t feel wet and cold.  The second layer should be a warmth layer and the third layer a protective layer, such as a windbreaker or something water resistant depending on the weather. Don’t forget your sunglasses.

Don’t be blue: Many of us get the winter blues as the weather gets colder and the days get shorter.  It might be tempting when waking up in the dark to hit the snooze button on the alarm, but don’t. With less sunlight, you might want to avoid the blues with increased Vitamin D.  Eat foods rich in this vitamin, such as fish, egg yolks and mushrooms.

Remember that exercise releases endorphins that enhance a good mood and feelings of happiness.

Watch the treats: By some estimates, the average American gains between 5 and 9 pounds during the holiday season that begins at Halloween and continues through New Year’s Day.

Halloween is a time when you stockpile bags of candy from the store for the one evening when a few trick-or-treaters could come to your door.  The day after, leftover candy offers the kids a sugar source that will surely fuel unhealthy eating habits into the holidays.

Then, people just put off losing weight until their new year’s resolutions. Remember that Halloween is just one day.

Plan ahead for the holidays: Take out a calendar early. Like now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing.

Keep your goals in mind throughout the holiday season. The time you allow for yourself through exercise, sleep, nutrition and organization will make the busy season more manageable.

Remember to eat right and buy healthy snacks.  Don’t fall into the trap of “I’ll start after the new year.”  This is really saying you’ll find an excuse no matter what time of the year. There’ll always be birthdays, parties and special events.

Enjoy the change of seasons. Fall is a perfect time to keep fitness routines on track. Instead of using the cooler weather as an excuse not to exercise, try using it as an excuse to exercise. Read Less

 Learning to balance life, with calmness and positive thinking is what yoga is all about. Yoga means “to join or yoke together” the body and mind into one experience.  Practicing Yoga dates back over 5,000 years. It combines three main areas: breathing, exercise and meditation.
    Breathing techniques are taught on the concept that breathing is the source of life in your body. The exercises in yoga are designed to put pressure on the glandular systems and promote total body health and well being.  The meditation part is learning how to quiet your mind. This silent time is to help heal from the outside stresses of life.
    There are over 100 different schools of yoga. The most common type and the one that most people associate with is Hatha Yoga. This is an easy to learn form of Yoga that combines physical movements and postures, with breathing techniques.
    Another type is Bikram Yoga that includes muscular strength and endurance, cardiovascular flexibility and weight loss.   This type of yoga is performed in a 95-105 degree environment. This promotes flexibility, detoxification and prevention of injuries. Warm Yoga is a similar type, but in a warm environment, not so extreme in temperature.
            Power Yoga is a practice that combines stretching, strength training and meditative breathing. Many of the poses resemble basic calisthenics, such as push-ups, handstands and side bends.  The pace of this type of yoga is much faster. Each move flows into the next without pausing. Although there are Quick read more or view full article many more forms of yoga, these give you an idea of what is available. Many instructors will use different forms of yoga incorporated into one class.
            Yoga can be practiced by most adults with varying degrees of abilities. There are some advanced classes that are not suitable for people with physical limitations from injuries or pregnant women. Always ask your doctor before engaging in an exercise program; however, there are special classes that incorporate yoga into a work-out with modifications. Don’t hesitate to ask questions and always listen to your own body.
            Taking your first yoga class, you can expect to enter a low-light room with soft music. You should wear  comfortable clothing. You don’t need special shoes; actually, most people are barefoot. You will have a mat, and props, such bands, blocks, and blankets. Your instructor will tell you how and when you may use these.    
            At the end of each yoga class most teachers bring their hands together in front of the heart, bow their head and say “Namaste” and the students bring their hands together and respond back. The definition of Namaste is “I bow to you”.
            The benefits to practicing yoga are numerous. Some benefits include flexibility, strength, posture, and improved breathing. Many people will say that they are too old or unfit for yoga. The truth is, you are never too old to improve flexibility. It stretches not only your muscles but also the soft tissues of your body, including ligaments and tendons. Nearly all of the poses in yoga build core strength in the abdominal muscles. With this stronger core strength comes better posture. You also become more aware of your posture in daily activities. 
            Most forms of yoga concentrate on breathing.  Learning to deepen or lengthen your breath will stimulate relaxation. Yoga also has mood and concentration benefits.
            I’ve had people tell me that they want fun and exciting group exercise classes — not one that is quiet and serious. Is yoga serious?  It really is.  It’s serious in this way.  Taking concentration to stretch your muscles, focus on your breath and clear your mind.  It’s harder than one might think, and it does take practice.
            If you are already a “yogi” then you understand all this. If you’re not, hopefully this helped answer some of the questions you may have had about yoga. Challenge yourself to try a few classes for a couple weeks and see if you don’t feel what amazing qualities you can attain from this form of exercise. Namaste!    Read Less

The 2012 Summer Olympics are upon us. It’s a time when the country comes together to watch and cheer for the athletes. It’s natural, too, to be inspired by their dedication to their sports, their talents and their competitive spirits. Watching these athletes can be motivating for each of us, whether in competitive sports or personal self-improvement.
Thinking about what you want is actually similar to how Olympic athletes achieve their goals. The philosophy is quite simple. Set a goal, make a plan to achieve it, work hard, follow your plan, allow for some setbacks, stay focused and you will succeed. It works.
Many children become inspired by the Olympics. Watching such event as swimming or gymnastics makes them desire the excitement of winning and cheering fans and also gives them role models to follow in pursuing athletic dreams. I remember tuning into the 1976 Olympic Games and watching Nadia Comaneci compete in gymnastics and score her perfect 10. My goal: to do a cartwheel. Although I wasn’t learning gymnastics at the time, I was convinced I could do it. Practicing in my basement — and after many bruises from running into furniture — I did it!
The Olympics also teaches us the fundamentals of many sports. Even if we’re unaware and unknowledgeable about a sport, viewers enjoy an opportunity to learn. We become familiar with these impressive athletes as they swim, cycle, fence and row their way to the podium. Sports that are featured in the Olympics seem to Quick read more or view full article have an increased following and participation.
It’s interesting how we relate to the athletes when we learn their stories. Often times we are inspired when we learn about an athlete’s personal journey to the Olympic Games. Many athletes have had to overcome hardships. The path to get to the Olympics isn’t easy. Stories give us an opportunity to relate to athletes as real people. They’ve had to overcome many of the same issues we have when trying to achieve our own fitness goals, including motivation, injuries and time restraints.
Inspiration can help us to identify and achieve our goals. They might be goals we’ve had for some time or maybe we’re inspired to create new ones. It could mean that you work a little harder in your exercise routine, lift a little more weight or run a little faster. Successful goals are very specific and measurable.  And there’s no feeling like successfully achieving YOUR goal.  Succeeding and winning doesn’t just happen. It takes a lot of work and dedication. One of my favorite quotes comes from college basketball coach Bobby Knight: “The will to win is not nearly as important as the will to prepare to win.”
Watching the Olympics doesn’t just inspire pride, it also inspires motivation. This is a time when we’re more motivated than ever to turn inspiration into action. The Olympics also inspires many of us to live healthier lifestyles.
Take the time to cheer for our athletes, but also think about your goals. What’s holding you back from being the best you can be? Jump off the couch and maybe try a cartwheel! Read Less

We wait all year it seems for summer to arrive.  Ahh . . .  now it’s finally here!  When most of us think about summer, we think about outdoor fun, vacations and a chance to kick back. Summer brings forth many opportunities for staying active.  Be aware, however, that changes in schedules can also prove to be a challenge when keeping your fitness routine on track.  What can you do to have the most productive, fun-filled, active and safe summer ever?

Warm weather allows many opportunities for enjoying outdoor activities. Take the family camping, fishing or hiking. Work in your garden. Enjoy a baseball game; both in which to participate and to be a spectator.  Part of summertime fun and fulfillment is enjoying the outdoors and the people you are with.  

During the summer months, your normal schedule may be altered, whether through work or just having the kids at home. These changes can also contribute to changes in our daily routines, such as your exercise schedule. Here are a few tips to avoid sabotaging yourself this summer:

1. Make a summer goal!  It’s almost mid-year.  Ask yourself how you have done so far this year on your New Year’s Resolutions.  You may have succeeded in some areas and not in others.  You may need to re-evaluate the goals you have set to make them more realistic and attainable.  Maybe you didn’t even set goals.  This is a great time to start.  Try setting a different goal.  Call it Quick read more or view full article “summer 2012.”  What will that goal look like for you?  It may be trying a new sport, learning to swim, or visiting a National Park.
2. Stick to a schedule!  Make sure your summer days have some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times, like exercising before breakfast, for example.
3. Stay busy.  Without your filled appointment book, it’s easy to fall into a trap of being bored.  Being bored also goes hand in hand with low energy.  Filling your days with stuff to do will gain you a sense of accomplishment. For many of us, summer still means going to work each day, but with longer daylight hours, you don’t have to miss out.  Whether you are taking a vacation or just a weekend, include activities that the family already enjoys along with trying something new. 
4. Manage the heat!  Although warmer weather is appreciated, hot days can seem unbearable.  During these times, move your activities inside.  Go to the gym, splash in a pool or go bowling.  When you find yourself outdoors during scorching temperatures, remember to be safe.  Wear sunscreen and / or a long sleeve shirt to protect your skin from harmful sun rays.  Don’t forget the sunglasses and hat, too! Clothing that wicks away moisture from your skin keeps you cooler, as you perspire.  One of the most important items to keep you safe is water.  Stay hydrated!
5. Eat Healthy!  This seems like an easy thing to do with all the fresh vegetables and fruit that line the grocery stores. Beware of some of the fun activities we’ve mentioned, when it comes to the food associated with these events. Backyard barbecues, campfire s’mores and ice cream treats can sabotage our best laid plans of staying fit through the summer.

            Make summertime a time to enjoy! Write down your “summer 2012” goal and set it in action! Make the most of everyday and make this summer your best ever. Read Less

You don’t need equipment, music, or computer related devices to be healthy. Exercise even in its simplest form is good for you. However, technology continues to change the way we do things, the way we work, and the way we play. This technology has also spread into the field of health and wellness.  There is new equipment, gadgets, and programs, as well as, new ways that we communicate.

          “Communication” technology relates to how we get our information. Speaking as a health club owner, finding ways to continue to motivate, teach and educate remains high on our priority list. With one-third of Americans falling into the obese category it’s important to get the message out on proper exercise and nutrition. Whether you are a fitness enthusiast or more of a couch potato, you probably are influenced by the technology of smart phones, I-pads and electronic devices. These “tools” can help simplify a fitness program.  Scheduling work-outs, recording your weight and keeping a food log are just a few ways to use technology to your benefit. Communication technology for fitness also includes social networking. It is here that you can participate and talk with others about health issues. And it can become a motivator and help you feel like you are a part of a group with similar interests.

            When setting a fitness goal, technology has made getting results more quantifiable. It seems that there is some kind of a gadget that will measure just about everything. A Quick read more or view full article heart rate monitor is one such gadget. These monitors measure, not only heart rate, but fat burning zones, calories burned. You can even track your results on-line. Fitness equipment plays into this technology. You can get on a piece of equipment, for example an AMT (Adaptive Motion Trainer®) by Precor. With this machine you can go from short to long strides, walking to running, and climbing to lunging. In addition, you can monitor speed, time, heart rate and more. Remember when all you did was step on a treadmill and press “start?”

            As technology advances, so does our desire to be entertained. Fitness now comes with entertainment. Small personal viewing screens adorn many pieces of cardio equipment. With so many channels to choose from, it’s hard to get bored. I-pods for music and Kindles for reading accompany many people during their work-outs. You can now buy an mp3 player and headphones for use while swimming!

            We, as humans don’t really like change. However, it does become necessary in many facets of life. Even if we don’t want to play along, it’s nice to know what is available and you can make the choice. High tech has made exercise more fun.  Enjoy the benefits that high-tech gadgets and equipment can provide. A healthy lifestyle can’t be obtained without you participating. Be inspired by motivational people. Engage in something that makes the connection for you. Embrace this time of technology, but remember healthy bodies and happy lives still need the human touch!  Read Less

What do you think of when you think of spring?  I asked a number of people to say three things that came to mind when they were asked this question.  Some of the answers include:  backyard barbeques, hiking, flowers, warm weather, spring house cleaning, vacation, golfing, and the list went on.  So what did I think of?  I usually include many of these in my answer but this year is different. I have had to step back after being diagnosed with ovarian cancer last summer. 

   As a feature columnist for health & wellness, I decided to write my column from a different perspective this month.  I’m not going to tell you the importance of exercise and healthy eating.  We already know that, right?  I have been asked many times how this experience has changed me.  It has indeed changed me physically, but more importantly, it has changed the way I view things.  Instead of resisting change, I now embrace it.

     Spring is a time of change.  It is a time of renewal. It’s a time to enjoy outdoor activities.  Living in the Grand Valley, our “backyard” is filled with opportunities.  I am amazed how many things there are to experience.  Spring is the perfect time to think about all our senses and how we can embrace this season of change.

            Think about sight!  The grass is getting greener, the trees are filling with leaves and the sky is blue.  The Colorado National Monument stands Quick read more or view full article proud, as the Book Cliffs and Grand Mesa outline our city.  Watch some evening as the sun sets and how beautiful these formations look constantly changing with the lowering sun.

            Listen to the birds!  Listen to children laughing! Ask how someone is doing and really listen to their answer.  The art of practicing yoga or meditation allows your mind to focus on your senses.  We live in such a hurried, over stimulated world it can be hard to teach your mind to slow down.  Spring is a perfect time to stop and listen.

            Feeling my head as my hair is beginning to grow back is honestly not something I EVER thought I would feel.  Pet your dog! Put your hand in the cool water of a stream. Walk barefoot through the grass. Hug someone you love!

            Our sense of smell is heightened in the spring with the blooming buds, plants and flowers.  The calming effect from lavender is my favorite. Savor the smell of a home cooked meal.  Enjoy the fresh scent after a rain shower.

            Patiently awaiting the arrival of fresh fruits and vegetables, I can almost taste them!  Biting into a fresh peach or cob of corn is worth the wait.  I remember helping my grandparents with their huge garden in Wyoming.  At the time I thought it was so much work.  Now, it’s a cherished memory.  Take the time to enjoy every bite of your next meal.  Be grateful.

            As the seasons change, we move from winter to spring.  With that change comes about changes in weather, activities, plans and priorities.  Take the time to think about your life and what is important to you.  Embrace the change of seasons by taking the time to become aware of your senses. What does spring means to you? Read Less

When did sleep become such an important health issue facing so many people? I don’t remember a time as a child when I couldn’t sleep. I do remember not wanting to go to bed, like most children, but actually climbing in bed and not being ABLE to sleep – it didn’t happen. I didn’t lay there staring at the ceiling with a list of things that I didn’t get done that day. I’m not sure when it changed, but that cloud of thoughts now lingers above my head. It includes not only what I didn’t get done today, but also, what needs to be done tomorrow.

There are many reasons why you may not be sleeping well. Stress may top the list for many people.

Sleep is so important to the well-being of your body and mind. Without it, you are unable to concentrate on your work and you can become irritable and fatigued.  The feeling of being rested and fresh gives the world the “best you.”

There are so many things you can do to help insure you a good night’s rest. One way is to create a “sleep hygiene”, which is a routine that you do each night before bed. It prepares your body and mind for a good night’s rest.  Part of this routine is to make your sleeping environment comfortable. Be aware of the temperature of the room and the lighting, keeping in mind that this is where you wind down. Balancing your Quick read more or view full article checkbook or even watching television should not be done in bed as it causes you to be alert. Pet lovers may even consider having pets sleep in another room. Although I do not take my own advice on this one; my snoring golden retriever does affect my sleep.

Other parts of your nightly sleep hygiene can include wearing comfortable pajamas, brushing your teeth and washing your face.  Anything you do to prepare your body and mind for sleep will help you to unwind.  “You need to be able to shut down your mind and clear your thoughts.” suggests Crossroads Fitness Yoga Instructor Rhyssa Ferris, during one of her relaxation and restoration workshops, “There are distractions all around you. Learning to concentrate on your breathing and not letting your mind wander will help.”

There are other tips to help beat insomnia that may require changing your lifestyle and some of your behaviors in order to sleep better. Try to wake up at the same time each day. This consistency will help your body begin to know when it’s time to sleep. Another tip is to avoid consuming stimulants such as nicotine, caffeine and alcohol. Also, some medications can cause a restless night’s sleep. In addition, eating and drinking right before going to bed activates the digestive system and can keep you up.

Another remedy for insomnia is exercise.  By exercising regularly, you can improve your sleep, both in quality and duration. It is important to exercise at least three hours before you plan to sleep. Engaging in Yoga or other mind and body exercises can also teach you relaxation techniques that can be practiced when trying to improve your sleep habits.

Most adults need seven to eight hours a night of quality sleep. It’s during that time that we relax and rejuvenate our bodies. Sleep is so important for your health and well-being, your concentration and your mood. By trying to improve your sleep hygiene and creating healthy habits, you will be sleeping soundly in no time. Your “to-do” list will wait until morning! Read Less

If you are the person who is out running at 5:00 am every morning, this article is not for you.  If you are the person who eats nutritious meals every day, this article is not for you.  However, if your New Year’s Resolutions include any part of living a healthy lifestyle, read on.

Every January, people across the country make New Year’s Resolutions.  The number one item is, not surprisingly, to lose weight.  Over the years, I have learned that this is a recipe for failure.  Why?  It doesn’t identify anything about how you plan to change your routine, your mind-set, and why it’s important to you.  I’d like to help you learn about making resolutions with solutions, so that you can actually be successful.  People often fail because they did not identify what it is they actually want to accomplish when it comes to their health. 

Let’s treat this like a journey, not a destination.  It’s not something you achieve and cross off your list.  Some important items to help make you successful include:  creating specific goals, planning a road map and preparing for those bumps and wrong turns that may occur along the way.   Creating your goals is the first step.  It is also the most important step. 

Keep in mind that you are creating YOUR goals.  They are individual, like you.  Don’t let anyone tell you that there is a one-size-fits-all solution.  I have found that a helpful plan when making your goals is Quick read more or view full article using the S.M.A.R.T. program.  It stands for Simple-Measurable-Attainable-Reasonable-Time.  Here’s how it works.  Take the New Year’s Resolution of “losing weight.”  Using this program, this goal now becomes “I will to lose 10 lbs. by March 15th.”    Now, ask yourself, “Why do I want to do this?”  Your reason and motivation is just as important.  Maybe your goal is because your doctor suggested it for health reasons or maybe there is an important event coming up that you want to look and feel your best.  Whatever the reason, make sure that you want to achieve this goal for YOU.  It becomes a commitment to you.

The next step is planning a road map.  How are you going to get there?  Think of it like jumping in the car and taking off.  Would you ever consider taking a road trip without knowing where you are going?  Your road map is the map to the success of your goals.  Taking the goal of losing weight; decide what needs to be done to start on the right path.  Divide your goal into smaller parts; for example, nutrition and exercise.  Taking the time to plan healthy and nutrition meals and snacks is essential in losing extra pounds. 

When starting an exercise program, start slow.  Believe it or not, exercise can be fun.  Try a group exercise class or start walking on your lunch hour.  By doing activities you enjoy, you will be more apt to continue to stay on the path of your goal.  Write down what you plan to do each day and stick with it. Starting an exercise regimen every January and stopping it every February can become a habit.  That is why many times the same New Year’s Resolutions show up on the list year after year. 

The path towards successful goals is also filled with bumps and detours.  There will be times when you fail to follow your plan.  You many chose to eat the buttered popcorn at the movies, the toffee leftover from Christmas or both!  Try not to fall into the trap of feeling like you have failed and just quit altogether.  It’s only a slight detour.  Start again the next day, not the next week, but the next day.  There will be many times that you feel like quitting, but nothing tastes or feels as good as it is to be healthy!  Remember that you don’t cross off living a healthy lifestyle; instead it becomes part of your life.   Enjoy the journey!
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 Going places where we are familiar, doing things that come easy, being around that someone special with whom you can totally be yourself – All forms of comfort! So when you think of comfort, do you think of a health club? Honestly, walking into a gym or health club for the first time can be intimidating. 
            When you are looking for a health club home there are many factors you may consider to help you choose the right one.   There are obvious reasons such as location and amenities.  Let’s also consider some of the “not so obvious” ones:  what they represent, programs they offer, and the member experience.
            One idea is to do a little homework before you go into a health club.  Call them ahead of time and see how you are greeted.  A friendly and knowledgeable voice which invites you to come to their business leaves a positive impression.  Check the website and see what they offer.
            Location is important to many people, but not always the most important.  If the club is too far away from home or work, you may find yourself using the “excuse card” and not going.  The amenities need to fit your activities and lifestyle.  Amenities may include weights, group exercise, pool, racquetball, locker rooms and /or childcare.  Make sure that the club has what you currently like to do or need in a health club.  Extra amenities are nice, so you have the option to try something new!
            Quick read more or view full article Try it first.  Before making a commitment, see if it feels right to you. Find a health club that offers a “free” trial or a money-back guarantee policy.  Then, actually go in and work out a couple times.  By actually using the club, you can tell how well it is maintained and cleaned.  Ask yourself if everything is touchable?
            One of the most important pieces of advice – Meet the members!  Nothing tells you more about a place than the people who are there using it.  Moms who take their little ones to the Kid’s Club are very careful with whom they leave their kids.  Ask the person next to you on a cardio machine about their member experience.
            Your member experience begins with the first phone call. The salesperson should be concerned about YOU and your wants & needs.  Not everyone joins a health club for the same reason.  If you are new to exercise, see if the club offers an orientation program to get you started.   Maybe you want to hire a personal trainer.  Ask for trainer bios, certifications and training specialties.  Finding the right match for you will help in your success.
            Our members tell us what’s important to them.  They find comfort in coming to a place numerous times a week to find their favorite activity in a clean environment.  Hearing their name when they walk in the door, visiting with friends, getting motivated & energized by a workout from an instructor who really cares about their needs, is what it’s all about.  Choosing a health club where you feel at home, becomes familiar, fits your needs, where you are welcomed – that’s comfort! Read Less

The leaves are beginning to change colors and the days are getting shorter. While some people look drudgingly at swirling leaves, others are filled with anticipation as their favorite winter activities draw closer. 

It is very important for winter sports enthusiasts to train and do specific conditioning exercises before hitting the snow because, due to the spring and summer off-season, muscles may need time to adjust. Starting off the season with an injury would definitely put a damper on the fun. It’s important to do sport-specific conditioning to reduce the chance of injury and aid in performance and enjoyment of the sport.

• Skiing and Snowboarding  Conditioning for these sports involves a variety of physical skills including strength, flexibility, endurance, agility, and balance. Muscular strength improves your ability to maintain control while making quick adjustments while skiing or boarding in uneven terrain. All the major muscle groups of the body, especially the core, are used for skiing and snowboarding. Some exercises include a single leg squat or weighted quadriceps squat. Pilates or yoga would be a good complement to muscle training to increase core strength, maintain better balance, and improve overall flexibility.

• Sledding  Some people underestimate the difficulty level of even the most basic of winter sports. Sledding is often viewed as child’s play, but it is a fun activity for all ages. However, just pulling your sled up that big hill is a fitness feat that often gets overlooked. Cardio endurance and leg strengthening exercises Quick read more or view full article can help prepare for a day of sledding with the family. Playing in the snow can be very beneficial to your health. Your quality time spent in the health club doing your winter sports conditioning will be well worth it when the first snow falls.

• Cross-Country Skiing  This is a great cardiovascular workout! Like most cardio-related sports, endurance training is a must. To prepare for this fun winter sport, train with your favorite cardio exercises that are appropriate for your impact level. The elliptical is a great option for low impact and can be adjusted for almost every fitness level.

• Ice Skating  Balance is a really important factor in participating in ice skating. Whether it is figure skating or a hockey game you enjoy, without balance, there would be no skating. Depending on your level of expertise, flexibility would also be beneficial. Hockey players need to be flexible and agile, as well as graceful figure skaters. Bosu® balls would be a great training tool to warm up those muscles that have been hiding, while also improving balance.

Winter may be the most awaited season of the year. There are so many activities to partake in, so being physically ready will make for a fun season. Taking time to condition and prepare for the season will help us to not miss out on the fun adventures of the many sports activities that entice us, entertain us, and of course keep us fit.
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