Beat the Winter Blues with Family-Friendly Indoor Fitness Activities

11/03/2014 Leave a comment

Photo credit: Matheusreich (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0)%5D, via Wikimedia Commons

During those freezing cold winter months when you aren’t able to get outside and it’s hard to muster up the motivation to get out and hit the gym, it can seem nearly impossible to get any exercise in. Activity levels fall to one step above couch potato and we often wonder where the excess weight is coming from. However, not all is lost. You do still have a chance to maintain some form of an exercise routine even when the snow is falling and temps are ridiculously low.

Get moving with video games – this is not a suggestion to sit on the couch and stare at the television all day with a controller in your hand. Systems such as the Wii offer games where you can be up and moving while you are playing. Bowling, tennis, Wii Fit, and Wii Sports are a few games that will not only get your whole family laughing, but also keep everyone active while the snow blows outside.

Create an indoor obstacle course – use your furniture and everyday items around the house to create a fun, unique obstacle course that you all can enjoy. Make it an event the whole family gets involved in, and time how long it takes each person to complete it. The winner gets a prize or gets to choose how the next course will be set up.   Use your imagination and be as creative as you want.

Crank up the music – This may be the one and only time that you don’t yell at the kids to turn the music down. Blast some tunes as loud as you want and make room for a dance floor in the living room. Your whole family will enjoy showing off their moves and will get a workout while they are at it. Step it up a level and have each person create their own unique dance that they perform in front of the whole family.

Indoor bowling competition – turn a hallway into a bowling alley with a few simple steps. Empty soda or water bottles make great pins, and any ball will do. Keep score and see who is the bowling champion. This type of bowling is cheaper AND you don’t have to wear those awful bowling shoes while you play.

Scavenger hunt craziness – This is a perfect indoor activity to keep the kids busy, and it’s a great way to be creative and keep the imaginative juices flowing. Hide a variety of items all through the house and leave clues that the kids have to follow to find them. Whoever finds all items gets to choose a prize or decide what the family will watch on television that night.

Just because it’s cold and nasty outside doesn’t mean you have to give up all forms of exercise. There are many creative ways to stay active indoors and make memorable moments with your family as well. It’s one way to get your family looking forward to those cold, winter days rather than dreading them.

 

 

Filed under family exercise, fitness, fitness activities, indoor fitness, winter, workouts

5 Fitness Motivators

09/05/2014 Leave a comment

Photo credit: Gpavic (Own work) [Public domain], via Wikimedia Commons

You need to exercise. You want to exercise. You lack motivation. It’s hard to do something if you aren’t excited about it. Exercise doesn’t have to be drudgery. It can be fun, exciting and rewarding. By exercising regularly and watching your diet, you will improve your health and your appearance. Improved health and appearance can also improve your self-image and self-esteem. If you are experiencing a lack of motivation, there are things you can do to get up and get going.

Change your mind about exercise. Some people view exercise as a chore, something that must be done to maintain health and lose weight. Stop thinking about exercise as a job and think of it as a fun activity that takes you away from the drudgery of your every day routine. Your attitude will help determine your level of success in nearly every endeavor. You have to expect to have fun if you are to truly enjoy your workout. Try a brisk 25-minute walk during your lunch hour instead of thirty boring minutes on the treadmill after work. Getting out of the office for a brisk walk can help clear your mind as you exercise your body. You will return to work feeling energized and more motivated. Reward yourself with a facial after work. Associate positive benefits with your workout to create a positive attitude about working out.

Learn to visualize your success. If you need to lose 10 pounds, visualize yourself 10 pounds lighter and wearing that dress or those pants that have been hanging in your closet for months because you can’t close the zipper. Visualize yourself on the beach for your next vacation showing off your new 6-pack. See yourself successful and you will become successful.

Find a friend to exercise with you. A workout pal can be just the motivation you need to keep going. You and your exercise mate can motivate each other to push yourselves to succeed. Make it a weekly or every-other-day date to exercise together. Exercising with a friend helps to pass the time as well as keeping you motivated. Enjoy a light snack together after your workout. You will soon find that you look forward to your workout dates with your exercise pal.

Involve family members in your exercise program. Instead of sitting on the sidelines watching your kids play soccer or baseball, load the bikes up and go for a ride in the park followed by a light lunch under a shade tree. Your children will enjoy the time spent with you, and you will enjoy time with your kids as you lose weight and get healthy. Saturday mornings can be spent playing games with the whole family. Whether you play badminton in the back yard or basketball in the driveway, the whole family is sure to have fun and get a great workout, too.

Workout when you feel sad or blue. Have you noticed that when you work out you feel better afterward? Exercise stimulates your brain to release hormones called endorphins, which are responsible for the sense of well-being that you feel when you finish a vigorous workout. Exercise when you are feeling a little down by going for a long walk, riding a bike, or hitting the treadmill. Stimulating your brain to produce endorphins can help you feel happier and help you lose weight as you get healthier.

So, get moving next time you are down in the dumps. You will actually be able to turn something negative into something positive.

 

Filed under exercise, fitness, weight loss

5 Ways to Find More Time to Exercise

05/22/2014 Leave a comment

By Gpavic (Own work) [Public domain], via Wikimedia Commons

When it comes to exercise, we all have good intentions. First, we make a decision to exercise, next we announce it to the world, and finally, we decide to go all out and purchase new equipment, clothing, or even a gym membership. Then something happens, or rather does not happen. We cannot seem to find the time or the desire to finish what we wholeheartedly started.

Whenever we incorporate something new into our life, whether it is diet or exercise, we must first realize that it is, in fact, new. We must incorporate a new habit into our lives on a daily basis. And, therein lies the problem. We are so stuck in our patterns that we do not even begin to know how to add something else onto our to-do list.

1. Put It in Writing – Put the word exercise or Zumba or power walk on your calendar in bright red ink. Pick a date and time every week and put it everywhere from a cell phone reminder to an email to yourself. Putting things in writing seems to have a commitment to accomplish that task attached to it.

2. Review and Replace – Rather than trying to cram one more thing into an already hectic schedule, examine that schedule and see what you can delete and replace with your new-found love of exercise. Perhaps an hour of Facebook time or game playing on the computer can be deleted and exercise put in its place. Do these things only on the weekends and free up some time for exercise during the week.

3. Take a Good Look at Your Schedule – Perhaps you could go to bed 30 minutes earlier, three times per week and get up 30 minutes earlier three times per week. Not only will you see that this minor shift will give you the extra time in the morning, but it will change the entire outlook of your day.

4. Give Something Up – Often times when we want to achieve a new goal we fall short because we are not willing to give something up. We want to add this new goal to an already packed calendar. Perhaps, giving up Happy Hour every other Friday or giving up sleeping late two Saturdays per month will do the trick.

5. Lunch Hour – Take a good long hard look at your lunch hour. Is there any way that you could take 30 minutes for a brisk walk and then the other 30 for actual eating? The phone calls you were going to make or emails you were going to send will be there waiting for you tomorrow.

Whether you realize it or not, finding more time to exercise is not simply a matter of time, it is a matter of practice, thinking, and creating as well. When you have the incentive, you will find the time.

 

Filed under exercise, fitness, health

Get Your Body Beach-Ready in 4 Weeks

05/13/2014 Leave a comment

Photo credit: “Mike” Michael L. Baird [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)%5D, via Wikimedia Commons

If you just need to lose a few pounds and tone up, you can get your body beach-ready in a few weeks. Before you start your workout, check  your diet. Cut back on the fats, extra carbs and increase your fiber and water intake. Don’t sacrifice nutrition to lose weight. Eat a balanced diet that includes healthy carbs, not sugary foods like soda and cake. You’re going to need your energy for this workout. A combination of cardio and strength exercises can help you lose weight and tone your muscles for a firm, beach-ready body. Make sure you check with your doctor before beginning any new exercise routine, especially an intense program.

Start out by warming up you muscles with some light exercise, such as fast walking, jogging or jumping rope. Once your heart rate increases and you start to sweat, you are ready for the real work. Stretch your muscles before and after your workout to reduce the risk of delayed onset muscle soreness. Do 10 minutes of intense cardio followed by 10 minutes of strength training for a total of 20 minutes each day during the first week. Increase the time  you work out by 5 minutes each week.  By the 4th week you will be working out for 25 minutes, not including your warm-up and cool-down period.  When doing strength exercises, start slowly by doing 5 to 8 repetitions of strength training exercises. Work a different muscle group at each workout to allow your muscles to heal between workouts. You should be able to do 15 to 20 repetitions of each exercise by the end of the 4-week program.

Monday

10 minute warm-up followed by 5 minutes of stretching
10 minute cardio – jumping rope, jogging, running
10 minutes upper body strength training
10 minute cool-down followed by 5 minutes of stretching

Tuesday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – running on a treadmill or riding a stationary bike
10 minutes abdominal strength training
10 minute cool-down followed by 5 minutes stretching

Wednesday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – jogging on a treadmill
10 minutes lower body strength training
10 minute cool-down followed by 5 minutes stretching

Thursday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – aerobics or treadmill workout
10 minutes arms strength training with dumbbells
10 minute cool-down followed by 5 minutes stretching

Friday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – jumping rope, jogging, running
10 minutes abdominal strength training
10 minute cool-down followed by 5 minutes stretching

 

Filed under fitness

4 Healthy Holiday Fitness Tips

12/11/2013 Leave a comment

Photo credit: Kham Tran CC-BY-SA-3.0

The holiday season can wreak havoc on your waistline, but the average holiday weight gain isn’t quite as bad as you think. Many believe that 7 pounds is the average holiday weight gain, but according to the National Institutes of Health report, Americans put on roughly one pound over the holidays. However, even a pound a year can add up over time and lead to obesity and other chronic illnesses, such as diabetes and heart disease. Making exercise a priority during the hectic and stressful holiday season can seem virtually impossible, but with a little forethought, you can reap the benefits of a fit, healthy holiday season.

Tip #1 – Plan realistic workouts and healthy meals BEFORE the holidays begin. Cooking make-ahead nutritious meals and designing shorter, daily workouts will help to save time, reduce stress and promote well-being. Even a 10-minute workout is better than not exercising at all.

Tip #2 – Incorporate high-intensity interval training (HIIT) into your exercise routine. HIIT training can be a godsend over the holidays, because it burns maximum calories in the least amount of time. So, next time you get on the treadmill, bike or step machine, choose the interval program option to burn more fat in less time. If you don’t have access to a gym, then pick up a jump rope and alternate bursts of quick activity with a slower pace, or do some jumping jacks or speed play (e.g. 30 second sprint followed by a 90 second recovery jog).

Tip #3 – Do some multitasking; combine holiday tasks and errands with physical activities. For instance, walk fast while shopping or park farther away from the mall entrance, or try taking a 5-minute break from cooking and do some calisthenics to burn those excess calories and reduce stress. Shoveling your own snow can burn a ton of calories, too. When family or friends come to town, take a tour of the neighborhood on foot to see the Christmas lights, or throw an ice-skating party. During TV commercial breaks, do some lunges, jumping jacks, squats, pushups and sit-ups.

Tip #4 – Avoid overeating at holiday parties by eating normally during the day. In other words, don’t starve yourself all day and then eat like a horse at the party. Eat as you normally would during the day, then go to the holiday party and focus on eating low-calorie foods first, such as celery sticks, carrots, fruits and leans meats. Put your snacks on a small plate and then sit down to enjoy it; don’t snack straight from the buffet. After you consume the healthier, fiber-rich, low-calorie foods, then by all means treat yourself to a small, rich and satisfying treat. Chew slowly and enjoy every morsel of it. Occasionally indulging in a tasty treat, without guilt, will help you to avoid overeating. If you do overeat, don’t let the guilt from one mistake destroy the rest of your healthy holiday plans.

Beachbody

Filed under exercise, fitness, healthy diet, holiday, interval training, WELLNESS, workout

How Intensely Should You Work Out?

11/26/2013 Leave a comment

Photo credit: Michael L. Baird CC-BY-2.0

You probably know that you need to exercise on a regular basis, but maybe you aren’t really sure how hard you need to push yourself to achieve optimal results. Your workout intensity mainly depends on your current fitness level; what’s good for one person may be too difficult for someone else. You need to monitor your heart and your body to decide which level works best for you.

Exercise intensity is different for each person, so what seems like a really hard exercise routine to one person may feel fairly easy to someone in better physical condition. It’s important to pay close attention to how you feel while working out to determine the most appropriate intensity level. When you exercise at a moderate intensity, it should quicken your breathing but not leave you gasping for air. Even at a moderately intense level, you should still be able to carry on a conversation. If you can sing, you are not working hard enough. You should also expect a light sweat after exercising for about 10 to 15 minutes. Exercising at a vigorous intensity, however, should produce sweat within 5 minutes and expect your breathing to feel deep and rapid. You won’t be able to say more than a few words at a time at this level.

To get the best health benefits from exercise, it is generally recommended that adults engage in moderately intense exercise for roughly 150 minutes per week or a minimum of 75 minutes per week of vigorous exercise. You may want to break up your exercise routine into 30 minute sessions, 5 days a week to make it easier to stick with your routine, especially if you’re short on time. Alternating between hard-easy workout days is also a good idea to allow your muscles to recover and rebuild. You may increase the amount of exercise when you feel ready to do so. The suggestions above signify the least amount of exercise needed to experience positive health benefits.

Next, you need to figure out your target heart rate to more accurately measure your exercise intensity. Start by subtracting your current age from 220 to find your maximum heart rate. This number basically tells you what your heart can safely handle during exercise. Your target heart rate should stay between about 50 to 70 percent of your heart’s maximum rate for moderately- intense exercise. For more vigorous activity, however, you should aim for a heart rate of 70 to 85 percent of the maximum. Once you have determined your target heart rate, you should measure your pulse during your workout to keep track of your heart rate.

If you’re just starting an exercise routine, remember to begin slowly and gradually work your way up to more intense exercise as your fitness level improves. You can start with swimming or brisk walking, then slowly build up to more vigorous exercise routines, such as aerobics or running. Also, don’t go beyond what your body can handle by pushing yourself too hard, too soon, which can lead to injury, burnout and other health issues. Listen to your body and stop exercising immediately if you’re in pain.

Filed under aerobic exercise, exercise, fitness, heart rate, running, strength training, walking, workout

Working Out With a Cold

11/18/2013 Leave a comment

Photo credit: Cornelius CC-BY-SA-3.0

Winter months bring colds. As much as we all despise the incurable pest and as much as we may try to avoid its grasp, it’s inevitable that at one point or another, we will fall victim to the sneezing, coughing, sore throat and sinus torture brought on by the virus. For any fitness fanatic, this can mean an extra dose of torture. To someone who has become accustomed to regular exercise, the thought of being semi-sedentary for a week or two can be hard to swallow. And guess what. You don’t have to. Mild to moderate exercise can have a positive effect on the immune system, and if you keep your blood flowing, you can help your body keep strong and fight off the virus.

Exercising while sick relies heavily on one thing: listening to your body. As long as nothing below the neck is bothering you (coughing, body aches, nausea) it’s really up to you to determine what intensity is appropriate for you. In addition, keep in mind that if you are on any sort of medication, this may affect your ability to work out as well. Taking a nighttime cold medicine might result in a slight medicine hangover the next day and therefore, even less energy than you might have with a cold all on its own. Also take into consideration that decongestants raise your heart rate, as does exercise. This combination might not make for the most ideal workout, as your breathing could become short and oxygenation to the blood could become difficult. This could have an adverse effect on your recovery time, so make sure to consult with a doctor if you plan on taking these while working out.

If you are up to it, you have a lot of great and safe options for working out while sick. If nothing else, talking a walk outdoors is a great way to gently get your blood pumping and oxygen circulating. Even a 10-minute walk can help boost your immune system during the most debilitating of colds.  If you’re up to a slow jog or even a run, as long as you listen to your body, you are good to go. Keep in mind that you may not be able to run as fast or as long as you are used to, and this is completely okay.

Yoga is another good choice when sick, especially if more intense cardio-based exercise aggravates a cough. Whether it be a class or poses on your own, there are a variety of poses that are gentle and beneficial to an under-the-weather feeling.  Studies have even suggested that vibrations from humming (chanting Om) can help ease sinus pressure and pain. Poses like Uttanasana (standing forward bend), Viparita Karani (legs up the wall pose) and Supta Buddha Konasana (reclining bound angle pose) are all beneficial for restoration. Balasana (child’s pose) and Upavustha Konasana (wide-angle seated forward bend) are beneficial to congestion and respiratory sensitivity and discomfort.

Higher intensity workouts can also remain an option when you have a head cold, keeping in mind that you may have to slightly scale back while your body is in a more delicate state. If you feel dizzy, nauseous, or any sort of pain, it’s important that you ease up and do not push yourself to become even more ill. Also, never feel bad if you need to give your body a rest. Resting helps just as much with recovery as exercise and can help you come back to your workouts feeling refreshed and re-energized.

Filed under aerobic exercise, circulation, colds, fitness

3 Pilates Exercises for Your Abs

10/16/2013 1 Comment

Stretch for Flexibility

Photo Credit: José Vílchez

Getting and keeping a firm, toned abdomen can become increasingly difficult as we age. Some increase in belly fat may be due to aging, but a more sedentary lifestyle combined with high calorie diets can also pack on the pounds around your waist. When women reach middle age, hormonal changes mean that excess calories are stored as fat around your belly, on your hips and on your thighs. Weight gain and an increased waist line is not inevitable. Staying active, exercising and cutting calories can help get you trim and keep you fit. Pilates is a good way to work your abs while strengthening your arms and legs.

The toe dip Pilates move will work all of your abs, especially your obliques and lower abs. Lie on your back and bend your knees. Lift your legs, with your knees bent, until your thighs are straight and your calves are parallel to the floor. Place your hands on the floor on each side of your thighs with your palms down. Squeeze your belly and breathe in. Point your toes and lower one foot toward the floor. Keep your knees bent. Stop just an inch or two inches above the floor. Hold the position for 2 to 3 seconds and then exhale as you bring your leg back to the start position. Repeat 10 times on each side. You can do 10 repetitions with one leg and then 10 more with the other leg, or alternate legs until you do 10 repetitions on each side.

Leg circles work all of your ab muscles while strengthening your legs. Lie on the floor with your legs stretched out. Raise one leg toward the ceiling and point your toes. Make sure your hands are placed palms down on either side of your thighs. Make 10 small circles with your toes toward the left and then 10 small circles to the right. Bring your leg back to the floor and repeat on the other side.

Finish off your Pilates ab workout by doing a set of leg kicks. Lie on one side of your body with your legs straight out. Place one leg on top of the other and support your upper body on your elbow. Lift your ribs off the floor. Place your other hand (the one that is not supporting your weight) on the floor in front of your tummy to support your body and provide stability. Raise your top leg a few inches and point your toes. Swing your leg forward in front of your body as far as is comfortable for you. Hold the position for 2 seconds and then swing your leg back to the starting position. Do 10 repetitions on each side.

Beachbody

Filed under abdominal, abdominal muscles, abs, fitness, healthy body, Pilates, strengthen, stretching, workout

5 Tips to Improve Your Cardiovascular Fitness

09/09/2013 Leave a comment

Improving your cardiovascular fitness offers many health benefits, such as better circulation, increased metabolic rate, more energy, greater strength and endurance, protection against chronic disease and much more. Therefore, my goal here is to help you enjoy all these benefits and more by providing you with five tips to improve your cardio fitness.

Play A Sport

Sports are an excellent way to boost your cardiovascular fitness for a number of reasons. They’re a lot of fun, they allow you to socialize with your friends and meet new friends and they generally have a regular schedule, which guarantees that you get consistent cardiovascular exercise. Furthermore, the nature of sports means that you’ll have periods where you’re working at an all-out intensity and periods where you’re exercising at an easier, slower pace. This kind of variety will give your cardiovascular fitness an enormous boost.

Participate is a High Intensity Exercise Class

High intensity exercise classes are another very beneficial way to increase your cardiovascular fitness. Your instructor will not only help you to stay on track, but also make sure that you put in your best effort and not give up. Also, when you participate in a high-intensity exercise group, you will see everyone else working hard and encourage you to do the same. Following a weekly class schedule can also help you to work on your cardiovascular fitness on a regular basis.

Do Cardio Whenever You Can

While it’s a good idea to have scheduled cardiovascular activities such as exercise classes or sports in your routine, you should also look for opportunities during the day where you can spontaneously do some extra cardio.

Walking is probably the easiest way to fit extra cardio into your day and by taking the stairs or leaving the car at home, you can easily add lots of additional walking to your routine. However, if you’re feeling particularly adventurous, you can go beyond walking and do sprints, jumping jacks, burpees or more whenever you have some time to spare.

Do High Intensity Cardio Intervals

No matter what form of cardio you choose to do, you should try to add in some high- intensity intervals into your workout routine. Exercising at high intensity will test your current cardiovascular fitness to its limits and build up your lungs and heart in the process, which results in improved cardiovascular fitness every time you work out. In addition, you will burn more calories than fat, which means that you will expend more calories for greater fat loss down the road.

In a nutshell, you’ll end up in better physical condition with less body fat and better overall health. All very good reasons to add high intensity training into your exercise sessions.

Consistency Is Key

The four tips above are all tremendous ways to develop your cardiovascular fitness. However, if you’re not consistent with your cardio training, they’ll yield limited results. Therefore, to get the most out of these tips, make sure you’re doing some scheduled cardio training at least three to four times per week and including spontaneous cardio exercises into your routine every day.

So, if you find yourself having to catch your breath after walking up the stairs or rushing to catch a bus, now is the time to give your cardiovascular fitness a kick. Simply implement the five top tips from this article and you’ll start to see your cardiovascular fitness rapidly increase and enjoy all its health benefits.

Filed under aerobic exercise, cardiovascular, circulation, exercise, fitness, functional exercise, heart health, interval training, workout

Stay Cool & Hydrated During Summer Workouts

08/22/2013 Leave a comment

Bibikoff CC-BY-2.0

The summer heat is sizzling but you can still enjoy outdoor exercise if you take a few precautions. When it’s hot outside your body sweats to help you cool off and stay cool by evaporating and taking heat away as your sweat evaporates. High humidity can prevent your sweat from evaporating. That’s one of the reasons you feel so miserable on high humidity days. Make sure that you drink enough water to stay hydrated. You can’t rely on how thirsty you feel to stay hydrated, so make sure you drink plenty of water before, during and after your workout.

Drink 2 eight ounce cups of water before you start exercising outdoors on hot days. Drink another 8 ounces every 15 to 20 minutes during your workout. Carry a bottle of water if you are biking, walking, jogging or running. When you finish your outdoor workout, drink another 8 ounces of water. You can drink other types of fluids if you get bored with water. Dilute some fruit juice with water or try a sports drink in your favorite flavor. Juice and sports drinks can not only keep you hydrated but also replenish carbohydrates, minerals and electrolytes. Many sports drinks increase your blood sugar which can become depleted during exercise. Avoid energy drinks that contain caffeine as these can actually increase dehydration and increase your heart rate.

Don’t push yourself too hard when the temperature reaches 80 degrees Fahrenheit or higher. Exercise indoors in an air conditioned gym if the weather is too hot or humid. Learn the warning signs of heat illness. Muscle cramps, headache, dizziness and fatigue may be signs of serious heat illness. Stop exercising, rest and re-hydrate your body. See a doctor if symptoms persist.

Filed under drinks, fitness, hydration, outdoor exercise, outdoors, safety, workouts

← Older posts

Newer posts →