The 5 Healthiest Foods You Should Be Eating

02/21/2014 Leave a comment

Photo credit: Public Domain

According to the World Health Organization (WHO), there has been a dramatic increase in chronic diseases and other health problems worldwide. In fact, WHO projects that by 2020 chronic diseases will account for almost three-quarters of all deaths worldwide. Therefore, a greater emphasis has been placed on practicing healthier lifestyle habits, such as choosing more nutritious foods, getting daily exercise, and managing stress. There are lots of healthy food choices available, but these 5 healthiest foods will get you off to a great start on your health journey.

Vegetables:  You probably remember your parents saying, “eat your veggies!” Well, your parents were right. Vegetables contain a plethora оf vitamins, minerals, phytonutrients аnd dietary fibers, whісh offer numerous health benefits. Experts recommend аt lеаѕt five servings оf vegetables every day to keep our immune system strong, so we can have a better chance at keeping illnesses and diseases at bay. All vegetables are excellent for your health. Spinach, for example, is chock full of calcium, vitamin A аnd C, magnesium, riboflavin, and iron, giving your skin and hair a nice, healthy glow. Steamed broccoli is another nutrient-rich veggie that provides lots of potassium, fiber, magnesium, omega-3 fatty acids, iron, zinc and so much more. Eating plenty of leafy greens, such as kale, spinach, arugula and collard greens, is especially advantageous because they are nutritional powerhouses filled with chlorophyll, phytonutrients, vitamins and minerals. They are most nutritious when lightly steamed or raw.

Fruits:  Studies have found thаt people whо eat fruits regularly are less likely to develop diseases such as cancer, Alzheimer’s disease, diabetes and heart disease. Amоng thе different types оf fruits, thе two healthiest fruits that you should include in your diet аrе berries аnd citrus fruits. Berries, such as raspberries, strawberries аnd blueberries, аrе high іn disease- fighting antioxidants that help to protect our cells from free radical damage. Berries can help improve memory function, too. Citrus fruits, such as oranges, lemons, grapefruits and limes, provide a rich source of vitamin C, fiber, phytochemicals аnd flavonoids. Consumption оf thеѕе fruits may also lower cholesterol, high blood pressure, improve heart health, аnd may prevent thе development оf colon аnd stomach cancer. You don’t have to stick to just berries аnd citrus fruits either. Othеr fruits like red grapes, apples, apricots, plums, and papaya are also very beneficial to your health.

Whоle Grains:  Whоle grains include foods like oatmeal, millet, quinoa, barley and wild rice. Most whole grain foods are abundant in fiber, protein, magnesium, phosphorus, manganese, and selenium, to name a few. Regular consumption of whole grains can help reduce your risk of colon cancer, type 2 diabetes, and cardiovascular disease. The dietary fiber in whole grains will also help you feel full faster and longer, as well as help prevent constipation and aid digestion.

Nuts:  Anоthеr food having аn important place оn thіѕ list іѕ nuts. Nuts, еѕресіаllу almonds аnd walnuts, provide аn excellent source оf protein and omega-3 fatty acids. According to Mayo Clinic, people who eat nuts can lower their bad cholesterol, or LDL’s, thus improve overall heart health.   Thеу аlѕо possess vitamins B аnd E, monounsaturated fats, calcium, potassium аnd fiber. Try a handful of nuts as a between meal snack to help curb your appetite until the next meal.

Yogurt: Yogurt contains healthy bacteria, called probiotics, which can benefit your health by enhancing your digestive and immune system wellness. Yogurt is also rich in calcium and vitamin D, both essential for bone health. And, according to a study published in the January 2005 issue of the “International Journal of Obesity,” yogurt may speed weight loss because of its fat-burning properties and low-calorie content. Therefore, it’s important to choose low-fat, low-sugar yogurt to reap the health benefits without packing on the pounds. Eating yogurt may also help treat certain intestinal infections, irritable bowel syndrome, and diarrhea, especially after receiving antibiotic treatment, according to Mayo Clinic.

Beachbody

 

Filed under fiber, foods, fruits, grains, healthiest foods, healthy foods, heart health, nutrition, obesity

5 Ways to Build Lean Muscle

02/10/2014 Leave a comment

Building lean muscle mass is one of the most important things you can do to achieve a lean and toned physique. Having toned arms, chiseled abs and shapely legs not only have aesthetic appeal but the additional strength also has functional benefits, increases your metabolism, protects against injuries and much more. However, when it comes to actually building the muscle, many people limit their progress by making a few simple mistakes. By following these steps, you will improve your stamina, rev up your metabolism and create the lean, robust body you want.

Plan a Balanced Muscle Building Program

When trying to build muscle, many people tend to hit the gym and start lifting weights without any plan in place. Without a proper plan in place, it can lead to uneven muscle development, overtraining injuries, as well as frustration and disappointment over unmet goals. So if you’re currently lifting weights or going to start soon but don’t have a plan in place, now is the time to make one.

To create a structured muscle building plan, start by choosing some exercises that work all your main muscle groups – Chest, back, shoulders, abs, quadriceps, hamstrings, glutes, arms, and calves. If you’re struggling, a personal trainer will be able to help you with this or you’ll be able to find plenty of suitable exercises online.

Once you have your list of exercises, you then need to decide how many days per week you can commit to strength training workouts and divide the muscle groups across these days. So if you can commit to two days per week, with a day of rest in between (e.g. Tuesday & Thursday), you’ll want to train your whole body on each day. If you choose three days per week (e.g. Monday, Wednesday and Friday), you can target your upper body on Monday, your abs on Wednesday and then your lower body on Friday. As you get stronger, you can spread it out four days and maybe work your shoulders and triceps on day one, your back on day two, chest and biceps on day three, and then finish off with your legs on day four.

Then, all you need to do is stick with this plan, be consistent and you’ll enjoy maximum muscle growth.

Use Free Weights

Weight machines do have their benefits, and when you’re just getting started with strength training, they’re an ideal way to learn the exercises and target certain muscle groups without having to worry about balancing the weights. However, if you’re relying solely on weight machines to build muscle, then you’re going to limit your muscle growth.

Free weights require you to balance the weights as you lift and by doing this, they target additional muscles that weight machines cannot. Therefore, for maximum muscle growth, free weights need to be part of your strength training routine.

Compound & Isolation Exercises

Compound exercises and isolation exercises are both essential for muscle building and have their own unique benefits. Compound exercises work multiple joints and muscle groups and are great for building overall size and strength. Isolation exercises engage single joints and muscle groups and are ideal for focusing on specific muscles and strengthening weaker areas of your body.

Despite this, many people stick to just compound exercises or just isolation exercises and stunt their muscle growth. Therefore, if you want to get the most out of your strength training, make sure your routine includes a mixture of compound exercises (such as dumbbell chest presses and squats) and isolation exercises (such as bicep curls and tricep extensions).

Eat Protein with Every Meal

Protein is an essential nutrient that builds, maintains and repairs your muscles. Therefore, if you’re trying to build more muscle, you should consume protein-rich foods such as fish, beans, eggs and lean meats with every meal so that your body has the necessary fuel to build bigger, stronger muscles. The current recommendation is that 10 to 35 percent of your calories should come from protein. Based on the standard 2,000-calorie diet, you should consume 200 to 700 calories, or 50 to 175 grams, of protein per day.

Get Enough Sleep Every Night

Sleep is very important when it comes to muscle growth. When you sleep, your body releases growth hormone, which stimulates muscle growth and allows your muscles to recover and grow between workouts. However, getting less than six hours of quality sleep each night inhibits the release of growth hormone and prevents your muscles from recovering properly between workouts. So, if you’re serious about muscle growth but not currently getting at least six hours of sleep per night, start making some changes today to ensure that you get enough sleep going forward.

 

 

Filed under dumbbells, muscle, strength training, weight training, weights

The Top 5 Teas for Good Health

02/05/2014 Leave a comment

Photo credit: David Wilmot CC-BY-2.0

Tea is hot, healthy and refreshing. Not only is it loaded with beneficial nutrients but it also contains very little, if any, calories which means you can enjoy multiple cups each day without gaining weight. Plus, there are plenty of varieties to choose from, so there’ll definitely be a tea out there that matches your taste buds. In this article, I’ll be listing five of the healthiest teas you should try.

1. Black Tea

Black tea has a strong, distinctive flavor and can be enjoyed hot or cold and drank with or without milk. There are two main reasons why black tea is so good for you. First, it contains powerful antioxidants that can help decrease the risk of many different cancers. . Second, it contains high levels of flavan-3-ols (a group of powerful phytonutrients that are also referred to as catechins or flavanols), which can help lower several risk factors that contribute to heart disease. To reap the health benefits of black tea, look for varieties such as Earl Grey, English Breakfast, and Darjeeling.

2. Ginger Tea

Ginger tea is an herbal infusion that uses the power of ginger to boost your health. It has a warm, spicy flavor and is an excellent choice if you want to clear your throat. Since it contains ginger, this herbal infusion has no flavan-3-ols but does supply your body with lots of copper, magnesium, manganese, potassium, vitamin B6 and vitamin C.  Drinking ginger tea offers numerous health benefits, some of which include improving digestion, alleviating nausea, enhancing circulation, and reducing pain and inflammation. Add a little honey or sliced lemon for a more pleasant flavor.

3. Green Tea

Green tea is probably the most popular tea in health and fitness circles and is regularly praised for its strong antioxidant content, cancer fighting properties and weight loss benefits. In fact, according to Medical News Today, one study shows that subjects who consumed green tea and caffeine lost an average of 2.9 pounds over 12 weeks, all while maintaining their normal diet. Green tea also has a light vegetal taste, which is both unique and refreshing. Like black tea, green tea is very hydrating and is also packed full of flavan-3-ols.

4. Rooibos Tea

Rooibos is an herbal infusion that tastes similar to black tea but is slightly sweeter. It contains zero calories and because of this, it’s a great choice just before bed. In terms of nutrition, rooibos tea contains large amounts of flavan-3-ols, phenolic compounds and the antioxidants aspalathin and nothofagin.

5. White Tea

White tea is a lesser known tea that is slowly gaining popularity in the Western world. It has a mild but fruity flavor and is a satisfying alternative to green tea. White tea comes from the same plant as black tea and green tea and contains the highest concentration of flavan-3-ols of all three.

By drinking these five teas on a regular basis, you can enjoy a wide range of health benefits which include cancer prevention, enhanced energy levels, a healthy heart, reduced stress levels, stronger bones and teeth and much more. So get the kettle on, brew up and start hydrating with tea today.

Filed under WELLNESS

Weight gain: Are your emotions to blame?

01/13/2014 Leave a comment

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Photo Credit: Bill Branson

What is Emotional Eating?

We all know the feeling of eating just because we are feeling a certain way and not necessarily because we are hungry. Eating to fill a void or to make us feel better is the simplest way to explain emotional eating.

Emotional eating happens to all of us, at one time or another. Emotional eating is a double-edged sword. We may initially eat something unhealthy because we are feeling blue and then feel doubly guilty afterward.

Emotional eating feels good while we are doing it, but may wreak havoc on our diets, our health, and our minds. As the underlying problem goes unresolved, we simply cannot undo the overeating. There are deep underlying feelings behind emotional eating. Without delving into what is behind those emotional feelings, the continuous pattern of eating to feel better will continue.

How Emotional Eating Can Affect Your Weight

Eating can be a distraction to what you have on your mind. Emotional eating can occur for various reasons:

* Stress

* Emotional Upset

* Boredom

* Guilt

For some, the only way to relieve stress is by eating. Have you ever noticed that you are really stressed about something and you turn to comfort food for soothing? A comfort food may be in the form of a favorite childhood dessert or a really gooey bowl of macaroni and cheese. In any event, soothing stress by eating is all too common and can be the cause of some serious weight gain if this becomes an all too familiar habit.

Many individuals that turn to comfort food for support never learn to trust themselves to get the help and support they need whether in the form of family or friends or even the help of a professional. Therefore, their only means of support is food, which can start an emotional overeating cycle.

Emotional eating also has an adverse effect on your health. More often than not, emotional eating includes choosing mostly foods that are not good for you such as fast foods, desserts or foods that are high in carbohydrates. What makes it even worse is the fact that once you have gone into emotional eating mode, and then feeling guilty, a vicious cycle begins. Weight gain will only compound the problem and contribute to it further, leaving you in a lose/lose situation.

If you feel you are caught in the emotional eating cycle, then it is important to reach out and get the help you need and deserve.

 

Filed under weight loss

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

5 Simple Ways to Avoid Holiday Weight Gain

11/21/2013 Leave a comment

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The Holidays are a wonderful time of year, and there is so much to appreciate, to enjoy, and to be thankful for. This is also the time of year when many of us gain a lot more than just quality time with friends and family. Putting on an extra 5 to 10 pounds isn’t difficult to do and for most, they will spend the next 6 months or more working to get it off.  To help you stay focused on your health and fitness goals, here are 5 simple ways to avoid holiday weight gain.

Get some sleep.

The Holidays are a busy time for most of us whether it be holiday shopping, family and friends coming into town, traveling, cooking, cleaning, kids programs at school, projects, volunteering, and the list goes on. This is why it’s especially important to get plenty of rest, take care of yourself and take time to relax. Sleep is critical for a healthy immune system and maintaining a healthy weight. Adults normally need about 7 to 8 hours of sleep to help reduce stress, fatigue, exhaustion and fight off sickness…all of these factors can also lead to overeating during stressful times. Limit your intake of alcohol, caffeine and sugars, especially if you’re having trouble falling or staying asleep. Doing some light exercise, such as yoga or Pilates, a couple of hours before you go to bed will also help to reduce holiday anxiety and stress. Or, try to unwind before bed by taking a hot shower or bath.

Drink water before every meal.

The best rule of thumb is to drink at least eight 8-ounce glasses of water every day to stay properly hydrated. Ideally, you should be drinking your weight in ounces per day to help your body function at its best, as well as remove toxins and process foods. By drinking water before every meal, you will decrease the amount of food you consume at each sitting and thus prevent you from overeating and gaining unwanted weight. Many times when we think we are hungry, we are actually thirsty, so drink a tall glass of water to see if that curbs your appetite. Above all, listen to your body and give it the proper nutrition it requires, especially water!

Maintain an exercise routine.

The shorter days, cooler weather, and overwhelming to-do list can leave you feeling exhausted with no time to spare. And, more than likely, exercise is the last thing on your mind. However, incorporating a regular exercise routine will help you to stay healthy mentally, physically, and spiritually. So, weather permitting, get outside in the fresh air and take a 30-minute walk. If that doesn’t appeal to you, try dancing away the calories at your holiday party, or burning off those extra calories by shoveling your snow by yourself.  The important thing is to get at least 30 minutes of exercise, 4 to 5 times per week, to keep holiday weight gain at bay.

Watch your portion sizes!

Use a smaller plate size to control your portions and to trick your mind into thinking you have a full plate. Often times our hunger pangs are psychological, so if your mind thinks you have a full plate, then you’ll be more satisfied and less likely to reach for more food.  Also, you need to focus on what you’re eating, so don’t eat in front of the television. It’s amazing how much you can eat when you’re not paying attention! And lastly, control your portions and caloric intake by eating lots of veggies and protein at every meal to keep yourself fuller for longer, and avoid drinking high-calorie beverages. Liquid calories can add up fast.

Eat a meal, don’t graze.

When the average person sits down to their holiday meal, they’ve already consumed 90 percent of their daily calorie needs, according to Brian Wansink, author of Mindless Eating. How can this be? Well, you can blame it on grazing, which is a bad habit of snacking throughout the day without sitting down to an actual meal. To avoid grazing, pick out your favorite appetizers and put them on a small plate, sit down, chew slowly and savor every bite. Don’t spoil your appetite, though; eat just enough to hold you over until the main meal is served.

 

Filed under aerobic exercise, exercise, holiday, nutrition, weight gain

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

Prevent & Treat Common Workout Injuries

11/11/2013 Leave a comment

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Whether you are in top shape or a beginner, a workout injury can happen to anyone. You can experience an injury even when you are walking. A sprained joint or injured muscle can side-line you for days or even weeks. You can and should take steps to help reduce your risk of injury before and after every workout. The most common types of workout injuries include:

  • strained muscles
  • sprained ankles or other joints
  • knee injuries
  • wrist and shoulder injuries
  • tendinitis

Warm-up your muscles and joints before exercise and a cool-down after your workout can greatly reduce your risk of muscle and joint injury. Cool-down by doing light exercise until your heart rate and respiration return to normal. Stretch your muscles and joints again. Stretching after a workout helps to reduce the levels of lactic acid and other metabolic waste in your muscle cells, which is thought to contribute to post-exercise muscle soreness.

Don’t push yourself too hard during a workout. Know your body and  your limits. Start slowly and gradually increase the intensity of your workout by working harder, longer or increasing repetitions. Soon your strength and endurance will increase which can also help reduce your risk of injury.

Cross training is another good way to increase muscle strength, improve endurance and reduce your risk of injury. Shin splints and tendinitis are injuries that usually result from repetitive motions and over-use of one muscle or muscle group. Always rest at least 24 hours between workouts to give your muscles time to heal. For example, if you run on Monday, Wednesday and Friday, try some light weight lifting on Tuesday and Thursday. Vary your workout so that all of your major muscle groups get a workout, but no single muscle or muscle group is over-worked.

If you do suffer an injury, remember R.I.C.E.: Rest, Ice, Compression and Elevate. Rest your injured muscle. Don’t work it until the injury is completely healed. You can still work your other muscles or engage in exercise that does not stress your injury. For example, if you injure your shoulder lifting weights, switch your workout to leg presses or walk and jog until your shoulder is fully healed. Apply ice to the injured area to reduce swelling. Applying a compression bandage to the affected joint or muscle also helps reduce swelling. Elevate injured limbs to further help reduce swelling. Use a mild over-the-counter anti-inflammatory pain medication if necessary. Most exercise injuries will heal in a few weeks or even in a few days. See your doctor if your injury does not heal, pain increases or does not subside, or if there is swelling and bruising around the injured area.

 

Filed under aerobic exercise, exercise, flexibility, planning, safety, stretch, stretching, WELLNESS, workout, workouts

Exploring the Fun Side of Fitness: Ditching the Ordinary with Exciting Theme Races Beyond the Traditional Turkey Trot

10/29/2013 Leave a comment

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Get ready to spice up your fitness routine! Theme races are taking the fitness world by storm, and people of all ages are loving the excitement. While the Thanksgiving 5k Turkey Trot is a classic, there’s a whole world of exhilarating races waiting for you. Join the fun and discover races that not only keep you active but also guarantee a great time. Say goodbye to the ordinary – let’s explore the thrilling side of staying fit!

Color Run

Also known as the Happiest 5k on the planet, the color run is an untimed race where participants are covered with different colored cornstarch-based and toxic-free powder at each kilometer. A rainbow of colors then explodes onto everyone in celebration of the finish line. This race is extremely family-friendly in that it is walk and stroller friendly but can easily accommodate any running enthusiast.

Electric Run

The electric run boasts a similar foundation of color and enthusiasm as the Color Run, but with an added nighttime twist. Contestants walk, run and even dance through various light displays that are coordinated with music along the course. Colorful and eccentric costumes are highly encouraged, and due to time-of-day, this race caters to spunky adults.

Warrior Dash

This is a traditional mud-run where participants race through mud pits, tunnels, slippery hills, cargo climbs and more! The obstacles provide for an added challenge that appeals to runners, fitness enthusiasts and 5k novices alike. While there is certainly a competitive edge to the nature of this race, the ability to modify and adjust to each obstacle is there for those who desire the adventure with slightly less intensity.  Participants must be at least 14-years-old to compete due to the slightly chaotic nature of the course and obstacles.

Run for your Lives.

This run puts an eccentric twist on your traditional mud run! Here, the motivation behind your run is that you are literally “running for your life”, and this is fueled by the extremely popular Zombie trend. Zombies are chasing you as you are running through mud and working around various obstacles. Flag-football comes into play as participants have 3 flags around their waists, throughout the race. The object is to make it through the race without the zombies getting all 3 flags.

5k Foam Fest

Think mud run meets car wash and add various costumes and limbs to the mix for an extremely fun finish line. Obstacles on this course are a mix of traditional mud pits, climbing walls, tunnels and rope courses that are followed by inflatable bouncy slides and contraptions covered in fluffy white, soapy foam. This race focuses more on the silliness of the obstacles, and running only adds to the mix, so if you’re looking for a more traditional running-oriented 5k, a different race might be worth looking into.

Hot Chocolate 5k and 15k

Geared toward a wide variety of varied-level runners, this race is referred to as America’s Sweetest Race. The actual race itself is a traditional road race, but what lies at the finish line is what creates the standout—upon completing the race, each participant receives a hot chocolate, chocolate fondue and various dipping treats. Talk about a reward!

Filed under aerobic exercise, exercise, jogging, outdoor exercise, running, weight loss

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