Crossroads Fitness Blog

The American College of Sports Medicine compiles an annual list of fitness industry trends for the coming year.  

As with any industry, trends are set by people who use the products and services. This year’s list was compiled from survey results and input from industry professionals. What’s great about the fitness industry is it not only offers new ideas on staying healthy and fit, but also adds variety we can integrate into our lives. 

Fitness trends tend to become an evolution. Century old ideas have come back because the principals were sound. The human body and basic need for movement remains the same. But education, physiology and education have grown by leaps and bounds.

Wearable technology took first place in 2024 for the third year in a row. This includes fitness bands, GPS trackers and heart monitors. They count calories and steps, track heart rates and monitor sleep. The reason these devices  have taken the fitness world by storm is they provide immediate feedback. They help users become more aware of their fitness levels and motivate them to achieve their goals. What’s more, anyone at any fitness level can use them.

Worksite health promotion made its debut in the top 10 at second. As insurance rates rise, companies place more emphasis on employee health and wellness. Many companies have put together wellness programs Quick read more or view full article that incorporate the benefits of exercise and proper nutrition to encourage employees to improve their lifestyles and become more productive. Some companies even offer incentives to employees who participate. 

Fitness programs for older adults ranked third.
The goal is to help older adults keep their bodies functioning and provide quality of life as they age. Strength training is essential to slow the gradual loss of muscle mass. Some insurance policies encourage health club participation.  Group exercise programs for seniors include water classes with low to no impact and beginning yoga.  

Exercise for weight loss made the top 10 this year. With obesity rates and associated health risks increasing, people are looking for options. There’s no quick fix for weight loss. The combination of exercise and proper nutrition remain key. The fitness industry continues it promote the cornerstones of fitness – cardiovascular exercise, flexibility, mind and body connection and nutrition.

The next two spots reflect the importance of health professionals. The industry recognizes individuals who’ve studied, trained and become certified in their specialties.  These areas aren’t exclusive to fitness trainers, but also include health coaches, nutritionists and psychologists.

Technology in the form of mobile exercise apps made the top 10 for the first time at seventh. These apps can be free, but usually include ads or can only be accessed through a subscription. There are apps for any fitness routine — from meditation and yoga to weightlifting.

The importance of mental health ranked eighth. Health clubs can be a powerful tool in promoting mental health by creating social communities, making mind and body connections and emphasizing the benefits of exercise for the brain. 

Youth athletic development is next. This involves engaging young people in activities and sports that encourage participation.   

Personal training ranked 10th. By working out with a trainer, you get not only the benefits of strength training, but also an educated coach preparing a workout program to fit you, your needs and your goals.  

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 of providing this information is for you to keep moving. Whether it’s a ;ong-term trend or something new, finding fitness activities you enjoy is key.  

Read Less

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?

Read Less

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.

Read Less

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.

Read Less

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.

Read Less

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 even think about these movements — until, that is, we can’t do 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 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 basics movements: gait, hinge, lunge, pull, push, squat and rotate. All exercises constitute variations on these movements. In performing these movements, you’ll exercise all the major muscle groups of your body.

Functional fitness exercises concentrate not only on upper and lower muscle groups, but also the core muscles in your middle from Quick read more or view full article your chest 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, though, using only the resistance of your body weight.

Athletes often use 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, 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, such as basketball and hockey.

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

Read Less

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.

Read Less

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.

Read Less

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

Routines can be a 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? Maybe it’s time to change that routine. 

With fitness, adding a little spice could make boring more exciting and motivating. Sometimes you hear “change” or “different” and associate that with “new” and “uncomfortable.” As creatures of habit, it’s OK to like your comfort zone and its familiar surroundings, people and activities.  

Although doing the same thing over and over might be comforting, it has drawbacks. Without variety, things can get pretty boring. With fitness, it’s important to spice it up a bit.  

Let me introduce you to cross training, which combines 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 Quick read more or view full article won’t do it. Cross training also can help you burn more calories by using different muscle groups. Plus, you reduce the chance of injury by doing a variety of exercises —  participating in a high-impact activity like running one day, followed by a yoga or Pilates class the next day.

It’s simple to create a varied exercise program. Plan a 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 want 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. Flexibility activities 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 routine. It becomes difficult to make changes in our bodies once they’ve adapted to a specific fitness routine. It’s important to keep our bodies guessing and mixing up the exercises we perform.

How do we change our workouts? Try something new. 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. Go ahead: spice it up.

Read Less

Understanding your personality can help you succeed in many areas of your life — work, relationships and even fitness.

Physical activity is an expression of personal choices and comfort. Health and fitness goals are easier to achieve when they align with your personality. Identifying and participating in activities you enjoy makes it easier to achieve your goals. Performing activities you don’t enjoy is difficult, if not impossible, over the long term.

According to the American Council on Exercise, fitness personality types can be sorted into four groups: planners, go-getters, social butterflies and adventurers.

The planner: This fitness personality type leans towards what’s familiar. You know whether or not you’re a morning person or evening person. You plan your exercise routine around not only time, but also what you know. You might attend the same group exercise class. You might be more reserved about the way you approach fitness. Handling change doesn’t come easy. You might also enjoy being left alone when you go to the gym. You have a favorite familiar cardio machine, listen to your own music and perhaps go through 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 Quick read more or view full article with yourself. You’re disciplined and motivated. You thrive on personal improvement. If you fall into this fitness personal group, you might enjoy taking high-intensity group exercise classes or working with a personal trainer.

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 definitely include group exercise and perhaps small group training. You’re an extrovert and radiate positive energy to those around you.  

The adventurer: If you’re an adventurer, your willing to try anything at least once. Signing up for challenge events and obstacle courses wouldn’t be out of the norm. Neither would taking Zumba or kickboxing classes. You have confidence. This fitness personality doesn’t mind change, loves variety and thinks outside the box. 

One fitness personality the American Council on Exercise didn’t mention is the true introvert. According to Michael Scott Scudder, a well-known fitness counsultant, this type is often overlooked. 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 might have a difficult time asking for assistance or seeking out motivation and instruction. If this is you, know that health club professionals will work with you at your pace to discover activities that fit your personality.

So, do one of these fitness personalities fit you? Limiting the complexities of personality to only a few categories is a bit constrictive. Many people fall into more than one type. Some days you might feel a little more adventuresome or social than other days. 

Lifestyle changes, age and other factors all play into our feelings about fitness. Your overall natural tendencies don’t change, however. Find a fitness routine that fits you. By taking into consideration your personality, it’s easier to achieve your health and fitness goals. Participating in activities you enjoy and fit your lifestyle is the key.

Read Less

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.

Read Less

Fall can be a season when exercise routines waiver. 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 or visit a park. Raking leaves or getting in some 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 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 Quick read more or view full article overdressed. Follow the three-layer rule. Your first layer next to your skin should be made of a moisture-wicking fabric, often called DriFit. 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 may 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 during the holiday season between Halloween and New Year.  Halloween is a time when you stockpile bags of candy from the store for the one evening when a few trick-or-treaters might come to your door. The day after, there’s leftover candy and the kids have a sugar source that will fuel unhealthy eating habits into the holidays. Then, people put off losing weight until after New Year’s. Remember: Halloween is just one day.

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. 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 birthdays, parties and 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.

Read Less

What if you could find a piece of exercise equipment that burns calories to help you lose weight, strengthens and tones muscles and provides a great cardiovascular workout —  a total body workout, in fact. 

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.

Actually the biggest reason why people don’t just hop on a rowing machine placed in a health club cardio room is simple: They don’t know how to use it.  Almost anyone can figure out how to walk on the belt of a treadmill or pedal a recumbent bicycle. A rowing machine takes a little more finesse, but you’ve got this.

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

Since rowing constitutes a non-impact exercise, it’s easy on the back and joints, making it 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 lung, heart and circulation systems.   

Since Quick read more or view full article rowing uses almost every major muscle group in the body, stronger toned muscles are another benefit. Rowing works both the upper body (shoulders, arms and back) and lower body muscles (legs, hips and buttocks) with each stroke. It’s also a performance abdominal exercise since the core stays engaged throughout the exercise. 

Learning proper rowing technique might not be 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 hunching your back during the stroke.  It takes practice to get the technique sequence down and create a smooth stroke. 

“This sequential engagement of the kinetic chain is the natural sequence in which muscles are supposed to engage for efficient, safe and effective movement,” said Allen Russell, a personal trainer at Crossroads Fitness who has an extensive background in biomechanical performance. “The rowing machine provides an excellent evaluation tool in order to better provide quality training which will improve overall performance and function of my clients.”    

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 cardiac rehabilitation patients to Olympic athletes and everyone in between. Because of the wide range of health benefits associated with rowing, you might consider making rowing part of your lifelong fitness routine.

Read Less

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.

Read Less

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