Posts Tagged ‘active lifestyle’

Five Minute Fixes

Tired of feeling like the path to health and wellness is a long, drawn out path?  Then start small!  Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

 

 

 

 

 

 

 

 

 

 

  • Wear a pedometer to determine the distance you walk each day.  Shoot for 10,000 steps per day.  If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.
  • Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density.  Try jump squats or scissor lunges in your next routine.
  • Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc.  Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.
  • Don’t be a creature of habit.  Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.
  • Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.
  • Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise.  Walk briskly through the airport in between flights if traveling by plane.
  • Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.
  • Yoga has many healthy benefits for your body and your mind.  Even if you are a novice, take a class and try something different.
  • Work out with your significant other or a friend or family member.  This allows you to be a spotting partner for one another or just spend some quality time together working out.

Getting More Out of Your Elliptical Workout

Its winter and more and more people are choosing to move their workout to the gym.  If the one machine that is your go-to machine when you are at your public or home gym is the elliptical, then you need to make sure that you are getting the most out of your workout at all times.

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While the elliptical is a great cardio machine, if you keep your routine at a slow, steady pace every single time, then you are not getting the most effective workout that you can.

One of the major things that you can do is practice interval training on the elliptical.  Interval training focuses on constantly changing the speed and intensity of the exercise.

Most experts suggest coming up with an exercise plan before you start on the elliptical.  For example, you can start out by going at your normal, slow and steady pace for a solid minute.

Then switch it up and go at a faster, more intense pace for 30 seconds.  You can continue switching between your slow and steady pace and your faster pace for the entire length of your workout.

Some other suggestions to get the most out of your elliptical routine include:

  • Choose an adequate resistance.  Instead of allowing momentum to do all of the work for you, change the resistance to a higher number and make sure that you are actually using your legs to propel the blades.
  • Lean back on your heels.  Make sure that you aren’t putting all of your weight on your toes while you are on the elliptical.  By being up on your toes, your legs will go numb and will shorten your workout prematurely.

10-second Health Tips

Healthy Living

In the fast paced world that we live in, many people do not take the time out of their day that they should to properly take care of themselves.

But many health issues can be addressed in just 10 seconds.  Check out some of these tips!

10 second

Put your contacts in after you shower

Getting a shower while wearing your contacts can expose your eyes to infection-causing waterborne microbes.  It’s best to wait until after you shower to put them in.

Check your thyroid.

Even a mildly overactive thyroid can increase your heart disease risk by 65 percent.  A quick blood test can check your level of TSH or thyroid stimulating hormone.

Drink hot tea in the morning.

According to the International Journal of Cancer, drinking hot tea in the morning can slash your risk of kidney cancer by 15 percent.  They also suggest trying pu-erh tea instead of green or black tea, because it is better at preventing DNA damage

Recline a little.

Canadian researchers have found that keeping your body at a 90-degree angle puts a lot of strain on your spine.  Give your back a break and recline a little – the ideal angle is 45 degrees off vertical.

Get enough sleep.

British studies show that getting more than 9 hours a sleep a night or getting less than 6 hours a sleep a night, doubles your risk of an early death from any cause.  Experts always suggest that you should aim for 7 or 8 hours a night.

Eat steamed broccoli, not boiled.

By simply modifying the way that you cook your broccoli can increase the concentration of glucosinolates – compounds found to fight cancer – by 30 percent. Always steam your broccoli; boiling actually lowers the level of the compound.

Drink some wine. (Yes, we are serious!)

A recent Israeli study shows that polyphenols, the compounds found in red wine, help block fat absorption… so drink an extra glass of red wine. (or two!)

Outdoor Activities to Fit in this Season

Fitness for All

Not too long ago we were breaking out the shorts and t-shirts, swim suits and flip flops, and heading outdoors to make the most of the beautiful summer days.  But with only days left in the summer season, there is still time to get outdoors and take advantage of the weather, all the while getting your work outs in outdoors.

outdoor activities

Running, hiking, swimming, and playing outdoor sports are all great ways to get your daily amount of exercise, but why not try something new in these last few weeks of summer?

Snorkeling:  If you are heading to the beach or if you live at the beach, pick up a mask and snorkel and get ready for a good time and a great exercise.  Not only will you see some pretty amazing things below the water’s surface, but you will also be getting a great aerobic workout without even realizing it.

Yard sports:  Not all outdoor exercises or sports have to be organized – shoot some hoops, play a game of kickball or wiffleball or pick up a tennis racket and hit up the local courts.

Water skiing: While water skiing is a sport that you may need to work up to, there is no time like the present to give it a try.  Water skiing is a fun water sport, where you use a wide variety of muscles to participate in it and therefore it is a great summertime sport for someone looking for something new to try out.

Kayaking/Canoeing: Kayaking and canoeing are not just fun water sports, but they are also very physically challenging sports.  Experts suggest that you take your time learning how to kayak or canoe and enjoy the area in which you decide to try out your new sport.  Row for awhile, but then take a break and take in the beautiful scenery around you.

Rock climbing:  Although this sport requires the assistance of a professional, most people do not realize the amount of physical strength it takes to participate in rock climbing.  Find an experienced rock climber in your area, and give it a shot.  Before you know it, you’ll get the “hang” of it and will wonder why it took you this long to try it out.

Easy Treadmill Workout

Fitness for All

Tired of your same old treadmill routine?  Why not spice things up this week and try this easy treadmill work out that will help you burn a quick 2,000 calories in just seven days.

 

treadmill

Day One:

Power walk – 30 minutes

Strength train – 20 minutes

Day Two:

Warm-up (walk easily, then briskly) – 3 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 2 minutes

Repeat steps 1 and 2 – 10 times

Cool down (walk easily) – 2 minutes

Day Three:

Warm-up (walk easily) – 5 minutes

Do your favorite strength-training move – 12 reps

Power walk (4-6% incline) – 3 minutes

Repeat steps 1 and 2 – 6 times

Day Four:

Warm-up (walk easily, then briskly) – 3 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 2 minutes

Repeat steps 1 and 2 – 6 times

Cool down (walk easily) – 3 minutes

Day Five: 

Repeat Day One’s Routine

Day Six:

Warm-up (Walk easily, then briskly) – 5 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 4 minutes

Repeat steps 1 and 2 – 6 times

Cool down (walk easily) – 4 minutes 

Day Seven:

Rest

Repeat this workout weekly or every other week.  Remember to mix up your workouts to keep things fresh and exciting.

Fitness for All

Easy Workouts to Do at Home!

May 1

Summer is almost here and whether we like to admit it or not, many people spend less time at the gym once the spring weather arrives.

But you can still get a decent work out in just by doing some simple exercises at HOME!

Here are a few to get you started:

“In Bed Abs” – Lie on your back with your legs raised, knees straight; bring your belly button toward your spine. Lace your fingers behind your head and curl your shoulders up. Exhale and draw your abs in as you crunch toward your thighs, reaching for your feet. Inhale and drop one to two inches, then crunch again. Repeat 20 times.

“Lower Body Barre” – Stand tall with your feet in first position—heels together, toes no more than six inches apart. Bend your knees softly, then extend your left leg back, with your toes pointed and the inside of your big toe touching the ground. Lift your back leg slightly, pushing your hips forward in opposition. Pulse your leg upward as far as you can (you shouldn’t feel pain in your lower back). Continue pulsing for eight counts, working up to 16. Then switch sides.

“Couch Potato Core” – Sit on the edge of the couch and lean back onto your elbows, hinging at the hips. Stretch your legs toward the floor in front of you, with your knees straight, toes pointed, and heels about six inches from the ground. Pull your belly button toward your spine and, moving from your hips, kick your feet up and down. Focus on small, controlled, quick movements. (To make it easier, you can bend your knees so they’re at a 45-degree angle.) Count to 25, rest, and repeat three times.