Crossroads Fitness Blog

There are so many physical activities that can improve our health. Walking is one of the most beneficial ways to exercise. It is for nearly everyone, every fitness level and every age.

This simple exercise is filled with health benefits such as improving heart health, enhancing mental well-being, and helping maintain body weight. Because of the simplicity of walking, exercisers tend to stick with it, making it a life-long healthy fitness choice.

Walking can improve your health in many ways. Some of those benefits are improved metabolism, stronger bones, reduced depression, anxiety and stress.

We’ve all heard that walking 10,000 steps per day is the goal. You may be wondering where that figure comes from. Research studies show it isn’t a magic number, but a good indicator of how much activity a person is achieving in a day.

An inactive person takes approximately 3,000 steps or less per day. Five miles of walking is approximately 10,000 steps. Unless you have a very active job, you probably won’t get that many steps in a day. In order 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 is 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 Quick read more or view full article with you.

• Pedometers also measure steps and come with a variety of options that not only measure steps, but may also measure distance and calories burned.

• Fitness bands are the newest in technology to 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 that you do not 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 measurable is when they become a valuable tool.

There are many ways to take your daily steps:

• Go for a walk, hike or a 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 is not waterproof, you can count on an average of 2,500 steps are taken during a one-hour class.

Other ways to gain a few extra steps are to park away from your destination, take the stairs or take your dog for a walk. Without even knowing it, you are 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.

Another reason why walking is excellent exercise is that it is easy to do and stick with, because you don’t need a lot of special equipment. All you need is a positive attitude and a good pair of sneakers, and you are on your way. It all starts with a single step.

Are you ready to step in and step up?

Think of the activities and movements that you do every day. These movements include things such as 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 time, we don’t even think about these movements – until we can’t do them with ease. This is where functional-fitness exercises can help by training your muscles to do these everyday activities efficiently and safely.

The idea of functional-fitness training has become popular in training regimens. Personal trainers are including this type of training into their client’s workouts. These types of exercises train your muscles to work together to simulate common movements in your everyday life.

This is different from conventional strength training where you work on an isolated muscle group. Combining a variety of muscle groups such as your upper and lower body working at the same time may be the same movement you make while lifting something off the floor. The exercise that can be performed for this movement would include a squat and then a bicep curl.

There are seven basic movements that the human body can perform: pull, push, squat, lunge, hinge, rotation and gait. All exercises are just variations of these movements. When performing all of these movements, you will be able to exercise all of the major muscle groups in your body.

Functional fitness exercises concentrate not only on the upper Quick read more or view full article and lower muscle groups, but also on the core muscles. The core muscles are all the muscles in your middle from your chest to your pelvic bone.

By strengthening these core muscles, you gain flexibility and stability of your body. As your core begins to strengthen, your balance and posture also improve. Having strong core muscles helps reduce injury, helps with stability and improves overall health.

Functional fitness exercises are low-impact and can be performed by most everyone, from a beginner to an athlete.

Some functional exercises that focus on balance may include step-ups and lunges. Try a lunge where you step back instead of forward with hand weights. An exercise to try for core strength is sit-ups with a medicine ball that you move from side to side.

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

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. This ball is a half circle on one side, and the other side is flat. You can stand on the flat side of the ball where your core must be engaged to balance yourself. Holding a medicine ball that is weighted and moving it 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.” Functional-fitness training creates a balance between your muscles, and it prepares you for your daily real-life situations.

Everyone knows what it is like to be tired. Fatigue is our body’s way of telling us it is time for rest.

However, with busy schedules, work, meetings, kids and deadlines, it is common to ignore these signs and power down another coffee or energy drink.

These quick fixes merely subdue the symptoms for a brief period of time. The feeling of tiredness should come naturally. Depriving your body of its required rest will leave you with symptoms that are not only unhealthy, but also unproductive.

Sure, you can resist the urge to sleep in order to accommodate for your busy lifestyle for a short amount of time. Staying up late and getting up early are easy habits to find yourself in. Consequently, you may find yourself actually accomplishing less.

Studies show adults need six to eight hours of sound sleep per day. Without this necessary time allotment, the human brain/body can’t function to its ability. Work can become complacent, family time can become scarce, and workout regimens become nonexistent.

While they sound like contradicting impulses, exercise will improve your overall fight against fatigue.

So, when you are finding yourself in the middle of a fatigue battle, MOVE! If you can’t make it to the gym, do something to release those endorphins. Do a series of jumping jacks or go for a brisk walk at the very least. Moving will keep you going.

The best choice is to set aside a Quick read more or view full article time in your day just for physical training. Whatever your fitness level may be, start doing something.

You are what you eat. If you hurriedly scarf down a fast-food burger and fries every day for lunch, your body will treat you as such. If you prepare your meals ahead of time that consist of all the food groups, you will have more time to enjoy the nutrients you are giving to yourself.

Your body is working hard for you all day, give it the essential things it needs, and it will provide the energy you need. Being dehydrated also leads to feeling fatigued. Keep that full bottle of water near you and sip on it all day. Sometimes you aren’t even hungry, you are just thirsty. It works!

Fatigue can also come from stress. Try taking a yoga class. The breathing and stretching can help you feel better, more centered and more confident.

In order to be the productive, family-oriented, present individual you aspire to be, you must make yourself a priority. Ensuring your six to eight hours of sleep per night, regular healthy meals, staying hydrated and 30 minutes of exercise at least five days per week will make you more inclined to stay focused on tasks and enjoy the life you live with the people that matter most to you.

Paula and Dale Reece own Crossroads Fitness Centers. For more information, call (970) 242-8746 or visit the website crossroadsfitness.com.

When there is something we don’t really want to do, we make excuses. Sometimes our excuses are quite creative.

“I don’t know how to exercise.” This common fitness excuse is real. People often times don’t even think that a brisk walk or gardening can be considered exercise. We all know that getting up and off the couch and doing something physical and getting our bodies moving IS exercise, to a point.

Not knowing what to do when it comes to a health club may be different. Weight machines, new-technology cardio equipment and group-exercise classes may take some instruction.

Solution: Many of the new exercise machines have instructions and diagrams to help you get started. Crossroads Fitness offers a “Fitness Foundations Program” to teach the fundamentals, from basic knowledge of exercise machines to taking your heart rate.

“I’ve tried exercise and I keep quitting.” If this seems to fit for you, you may have not found the exercise that you love. Variety is the spice to life. We all get bored doing the same things and not seeing results.

Solution: Try different activities. Group exercise classes are a fun way to exercise. The group atmosphere is motivating. Once you find the right exercise, you will be excited and much more apt to go do it.

“I just don’t have time!” This one is classic. When we don’t take the time to care for our health, we may just lose it. Everyone these days is very busy, from the stay-at-home mom Quick read more or view full article to the business executive. We all have 24 hours in our day to make sure that we take time for ourselves.

Solution: Schedule your exercise time as an appointment that you just can’t miss. Remember that even if you can’t do a full 30-minutes, some exercise is better than nothing.

“I don’t want to get hurt.” Exercise doesn’t have to be painful.

Solution: Start slowly in an exercise program and build up. Attend a getting-started program or hire a personal trainer to not only get you started on the right foot, but to teach you proper form.

“I have kids!” Having a family and young ones at home can make going to the gym more difficult.

Solution: Find a health club that offers a kids or nursery area. Little ones from age 6 weeks to 12 years of age can come with you when you exercise. They are not only loved and cared for, but they get a chance to play and socialize. You won’t have to feel guilty while they are having fun.

“I’ll lose weight, and then I’ll join a health club.” While health clubs may seem intimidating, maybe you just haven’t found the right one.

Solution: Find a place that fits your personality, location and personal goals. Since it is a place where you will be going numerous times a week, you will want to find a place where you feel comfortable. Everyone there started at the beginning of their own fitness journey. You will be surprised that there are people of every age, size and shape to welcome you.

Whatever your excuse is or has been, there is a solution. Stop making excuses and get moving!

We are approaching the new year and the overwhelming tradition of New Year’s resolutions.

January 1st of EVERY year becomes that day when we write down our list of items that proclaim that this will be the year that we change our lives for the better. Items may include weight loss, stopping a bad habit or saving money.

Will your list look like last year’s list? For most of us, it is very similar.

So, why are New Year’s resolutions unsuccessful? Simply put, it’s because there isn’t a plan to follow.

This year, don’t call it a New Year’s Resolution List. Let’s call your list GOALS. The reason why I encourage the change is this: Goals work. Goals mean action. Goals mean there is a plan.

Most of us make a list for the grocery store or errands that need to be run, or we create an agenda for a meeting. These all have one thing in common: something that needs to be done and how we intend to do it.

Whether you realize it or not, you are setting mini goals each day, regardless of whether they are on paper or a mental list in your mind.

When you begin to write your new goal list for 2026, begin with asking yourself some basic questions as to why you want to do this, and how it will change your life if you achieve it.

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

Take one item at a time. Learning to take that item and turn it into a goal is the next step. Try using the SMART system when writing your goal.

For example, you may have written down that your number one goal is to lose weight. Beginning with “S,” make your goal specific.

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

“A” stands for attainable. Put your goals into smaller mini goals. Refer to the joke, “How do you eat an elephant? You eat it one bite at a time.”

The “R” stands for reasonable. This is where many people create unrealistic goals. Create a goal that you can actually see yourself completing.

The “T” stands for timely. Goals take time to achieve. You need to know how much time you are willing to give to achieve your goal. Most importantly, give yourself a timeline of when you want to achieve it.

Another important piece to being successful with your New Year’s goal list is to hold yourself accountable. Decide each week (ahead of time) what you plan to do.

For instance, take two group-exercise classes. Attend a strength training class or exercise with a buddy. Tell someone who is close to you about your plan. Ask for their help in keeping you on track.

Setting goals that follow the SMART plan and holding yourself accountable will lead to success. Planning and commitment are what makes the difference between achieving the goals you want to achieve to enhance your life or waiting until the next January and putting the same items back on your list.

Challenge yourself to write goals this year, not resolutions.