All Entries For fitness
You want to be a fit person, right? That's why I'm sharing my own habits for keeping fit and staying healthy in the ongoing Habits of Fit People series.
Here's one that works for me: turning off the TV.
Sounds simple enough, but most people I talk to aren't willing to give up the guilty pleasure of their favorite shows. I get it: TV is an ideal downtime, a mental and physical respite that we welcome at the end of a hard day's work. But besides freeing up boatloads of time that you didn't know you even had, there are plenty of other ways turning off the tube can help you get fitter and healthier.
Even for me, a person who enjoys exercise (most of the time anyway), exercising regularly and consistently is no small feat. It takes time, commitment, and organization. It involves making some tough choices, like waking up earlier than I'd like to or not following McDreamy and McSteamy's latest adventures (sad, I know). If staying fit were easy, we'd all be fit people. But in truth, the most common excuse we use for not exercising is lack of time. Where does all of our time go? We have jobs/school, social lives, and countless commitments, but many fit people maintain all of those same obligations and still make time for exercise. I have an idea for how they do it, because this technique works for me, too: They limit how much TV they watch.
Posted 9/1/2010 5:58:32 AM By: Nicole Nichols : 158 comments
As a young college student studying health and fitness, I never expected that I'd have a desk job. Certainly I'd be on my feet, active, exercising, training people all day long, right? Turns out, my job is the exact opposite. Working for SparkPeople allows me to share my passion for health and fitness with so many people, helping them get fit and reach their goals. I love what I do. But I don't love sitting on my rear for more than 40 hours per week while I do it. Being handed a "desk sentence" at such a young age is not what I expected.
Although I exercise most days of the week and try to maintain as active of a lifestyle as possible, I'm suffering from too much sitting. Lately, my back aches most of the time, sometimes so badly that I can't sit, stand or lie down comfortably for days. My shoulders round forward, which is doing a number on my posture. My head and neck are in a permanent "forward" position, and my hips are tight. Throughout the day, I notice my shoulders creeping up toward my ears with tension and have to remind myself to relax them down. Ten, 30, 60, even 90 minutes of exercise a day doesn't seem to matter much when I'm spending all the rest of my time on my butt (or on my back, sleeping).
I'm know I'm not alone. Women's Health magazine recently reported on a poll of 6,300 people conducted by the Institute for Medicine and Public Health. They discovered that on average, we spend 56 hours a week sitting behind a computer, at the wheel or in front of the TV. A sedentary lifestyle seems to be the most common side effect we suffer from life in a modern world. We drive (or ride public transit) to work, sit all day at our white collar jobs, make the long commute home (sitting again), and then feel so achy, tired or exhausted from our long days of (mentally) hard work that we plop down on the couch and stare at the TV or computer for a few more hours before we lie down and go to bed. We know a sedentary lifestyle is bad for us. It definitely contributes to weight issues, heart disease, poor blood sugar control, and a host of other ailments.
For awhile, I felt hopeless. Destined for discomfort. Banished to a life of back pain. But lately, I've been tackling my issues head on by getting up from my desk throughout the day, targeting the muscles made weak or tight by sitting while I work out, and changing how I use my body while I use the computer. I'm happy to report that it's been paying off. And since many of you struggle with sedentary jobs that create all sorts of muscular imbalances, which lead to pain and discomfort, I'm sharing a new workout plan with you.
Posted 8/25/2010 5:22:13 AM By: Nicole Nichols : 94 comments
Last week we learned eating a less than ideal breakfast is better than skipping breakfast all together. Planning ahead helps make breakfast selections healthful and limits the need to face that choice. Working out first thing in the morning can make breakfast schedules difficult and planning that much more important. One member shared her morning routine includes getting up at 3:30 AM to be at the gym by 4:00 AM for a workout. I myself head out for my workouts at 5:30 AM most mornings. Although everyone is different, some people like me have no problem exercising on an empty stomach while other people experience negative effects. Professionals and experts alike do not recommend exercising on an empty stomach. Other points of view suggest not eating breakfast especially before a work out is more beneficial. This caused me to ask the question, "which is better, exercising before or after breakfast?"
Posted 8/19/2010 11:56:50 AM By: Tanya Jolliffe : 125 comments
A few weeks ago a member of the Master Runners SparkTeam posted a thread asking his fellow SparkPeople runners what had been their biggest running mistake to date. The responses were quite interesting and varied which prompted me to take this forum to the other running SparkTeams to see what mistakes other runners have done in their training or racing that we could all learn from.
I believe that we learn more from the mistakes we make than by doing everything in life perfectly. However, by learning from other members mistakes maybe we can avoid some of the same issues others have experienced. I would like to thank all the runners who shared their mistakes. You guys are awesome.
Posted 8/14/2010 10:09:17 AM By: Nancy Howard : 76 comments
When Stepfanie recently told me and then subsequently blogged about a bad experience she had with a personal trainer, I wasn't surprised. I know a bit about what goes on in gyms where the line between trainer and salesperson is a fine one. What surprised me more was the sheer number of readers who replied to her post, relaying tale after tale of personal trainers gone wild—and not in a good way. So many asked, "What qualifies these people to train some else?" and, "What does it take to become a personal trainer?" that I thought I'd answer those questions in a follow-up blog.
I am a certified personal trainer with a degree in fitness and exercise and I have worked as a personal trainer in the past. Plenty of my friends and former college classmates work as trainers. It's an interesting profession and one that I think has potential to do a lot of good in helping people reach their fitness goals. I know some downright amazing trainers who are smart, trustworthy, extremely experienced and well educated in their trade. But I've also seen my fair share of trainers who are the exact opposite, and it's too bad that many of those trainers are giving the profession a bad rap. But even more concerning: Some are putting people who trust them at risk by having them perform unsafe exercises or giving them dangerous advice. You should be able to trust your personal trainer, right? Well, not all the time. Just in time for Friday the 13th, here are 6 scary truths that your personal trainer might not tell you.
Posted 8/13/2010 6:07:39 AM By: Nicole Nichols : 57 comments
Everyone has those things they don’t like about themselves. Feet that are too big or too small, a face that is too round or too long, etc. It’s easy to find flaws when we look in the mirror. Hands down, the thing that bothers me most about myself is my posture--something you’d think I could improve. I’ve tried various things over the years to help correct the problem, but so far, no luck.
Posted 8/10/2010 11:04:47 AM By: Jen Mueller : 178 comments
Last month, I joined a new gym. (So did my boyfriend, and we hope to work out together more often.) Each new member is offered one free session with a personal trainer.
The reason I wanted to join a gym is because although I exercise regularly--I run three times a week and practice yoga most days--I (gulp) skimp on strength training. Though I do build strength with yoga, I know I need to add some cross-training to my regimen. My excuse: I'm busy! But, by rejoining a gym, I have committed to strength training at least twice a week. So far, I've stuck with that goal.
I arrived at the gym, ready to work out. The trainer started with a fitness assessment. My body fat had dropped a half-percent since April (yay!), and my weight was about four pounds higher (I was wearing shoes, but I haven't been running as much in this heat). I felt pretty good about myself. And then we started talking…
The trainer asked me a little about my fitness background:
"Well, I haven't been to a gym since last fall…"
"Last fall?" he asked, his brow furrowing.
"Yes, but I'm a yoga instructor and I've been training for various races. Between running and yoga, I didn't need a gym. I work out at least five days a week."
Trainer wasn't pleased, but he moved on.
"Why aren’t you in the best shape of your life?" he asked.
I cleared my throat, contemplating my answer.
Posted 8/9/2010 10:09:09 AM By: Stepfanie Romine : 204 comments
Adopting my dog a few months ago has changed my life in many ways, and that includes my exercise routine. While I'm even more active than before since I share dog-walking responsibilities with my fiancé, I'm not able to spend as much time at the gym. That means at-home workouts make up the bulk of my routine now, so I've been strength training at home, usually with a few of my favorite workout DVDs.
When Amy Dixon's "Give Me 10!" workout DVD showed up on my desk at work, I was excited to try it. Amy Dixon may look familiar to many of you who are avid readers of women's fitness magazines. She's a regular contributor and fitness consultant for magazines like "Self," "Shape," "Women's Health" and more. She knows her stuff, too. With a bachelor's degree in exercise physiology and a boatload of fitness certifications, she's been training and designing workouts for 15 years.
This DVD features a nice mix of six 10-minute workouts: Fat Blasting Cardio, Upper Body Sculpt, Lower Body Firmer, Core Makeover, Yoga Stretch & Flex, and a bonus Kettlebell Tone Up. So are these workouts for you?
Posted 8/6/2010 11:11:07 AM By: Nicole Nichols : 34 comments
Walking is a great form of exercise, whether you’re a beginner or a seasoned athlete. It’s cheap. It’s accessible. It doesn’t require any fancy equipment. And it’s something that nearly everyone can do.
Walking is a big part of my own fitness program. In addition to higher-intensity workouts that include running and Spinning, I get out and walk about 4 times per week to shake things up and get a little active recovery. Bonus: In addition to elevating your heart rate and increasing circulation, walking at a brisk pace can burn up to 300 calories per hour!
When you’re new to fitness, walking is a great way to start. But as you get fitter, can you still make walking work for you without turning into a runner? You bet! Here are some of my top recommendations to step-up the intensity of your walks.
Posted 7/28/2010 6:14:45 AM By: Nicole Nichols : 60 comments
Six weeks from today, I, along with 11 of my fellow SparkPeople running pals of the Sparkin' Hood to Coast Team, will be participating in one of the most prestigious long distance relays in the world--The Hood to Coast Relay. The relay begins on the slopes of Mt. Hood at the Timberline Lodge and winds through the Oregon terrain until the last runner crosses the finish line 197 miles down the road in the town of Seaside.
Each runner is given three distinct legs of varying distances, averaging 16 total miles, to be completed within a 31 hour time limit. Participants are expected to provide their own food, water and other amenities. We will be sleeping in short shifts, riding in a van, or waiting at the transition point until it is our turn to run. And because there is little time for muscle recovery in between runs, it has been reported that some runners have been known to experience soreness and stiffness during this time.
So you may be wondering what tart cherry juice has do with running the Hood to Coast Relay?
Posted 7/21/2010 2:35:33 PM By: Nancy Howard : 128 comments
Editor’s Note: When our staff recently reviewed some recent exercise guidelines for people with cancer, Beth, a SparkPeople employee and cancer survivor (pictured with her family, left), felt compelled to share her own story with our readers. This is what she wrote.
We all have certain dates that stick in our mind for reasons good or bad. Birthdays. Anniversaries. Holidays. Deaths. The day you got your job. The day you lost it.
Like many Americans, September 11 is one of those days for me—but for more reasons than one.
On September 11, 1993, I married my wonderful husband (now married 17 years strong).
On September 11, 2001, the world watched in horror as suicide terrorists attacked the United States.
And on September 11, 2007, I learned I had breast cancer.
Posted 7/19/2010 6:17:37 AM By: dailySpark Guest Blogger : 94 comments
I like to do Pilates twice a week. That's the minimum amount of core training I need to keep my persistent back problems at bay and to feel centered and limber. Fortunately for me, I've been teaching two mat classes for the past several years—until recently, that is. One of my classes was recently canceled, so I've been on my own to fit in my mat exercises…only I've been a little lazy about doing it on my own.
Last week I dug through my library of workout DVDs searching for a good Pilates DVD to plug the hole in my routine. The folks at 10-Minute Solution sent me the Quick Sculpt Pilates kit (which contains a DVD and a toning ball) a while ago, and now was the perfect time for me to try it.
I've said it before, but I LOVE doing Pilates with the mini ball. I use it in my classes all the time, and my students really enjoy using it, too. I tested the Bender Ball a couple years ago and loved it, so I had high hopes for this DVD. Still, I was a bit skeptical, because it's not easy to find quality instruction on Pilates workout DVDs. Here's what you need to know about trying this Pilates workout set.
Posted 7/14/2010 5:59:14 AM By: Nicole Nichols : 24 comments
My family recently went to see a movie at the theater and one of the trailers caught our attention. The Jensen Project is the made for TV movie follow up to Secrets of the Mountain and looks to be an action packed thriller. While enjoying a movie on a Friday evening can be part of a healthy TV viewing habit, this movie sounds like it could easily become part of an active adventure as well.
My children are very imaginative and have huge boxes of figurines and themed Lego sets they have collected and used over the years to act out many of their favorite stories. As they have grown, their active adventures on their bikes, at the pool, park, or sledding slope have been based on favorite books and movie plots. I know not every child plays in the same manner, but even as teenagers, our children still love to turn movies and books into an adventure with each other and their friends. Some of our best family times have been when we have joined in.
I am sure we will see lots of P & G product placement or Wal-Mart cloth shopping bags (they are the sponsors of the movie after all) throughout the Jensen Project movie but the premise lends itself to fun active games and adventure long after the movie has ended. "Former scientists, accompanied by their tech-minded teenage son, are thrust into a frantic pursuit to keep a potentially dangerous technology from falling into the wrong hands. The Jensen Project is a roller-coaster adventure race against the clock following clues, thwarting evil schemes and rediscovering each other in the process." Here are some ideas to turn this action packed tech movie into a weekend of fun and activity for families and friends.
Posted 7/12/2010 6:13:11 AM By: Tanya Jolliffe : 35 comments
When someone asks me whether X, Y or Z counts as "exercise" or "cardio," my first response is always, "Well, what does your heart rate tell you?"
Measuring your heart rate is an important action for every exerciser. It lets you know how hard you're working during cardio, as different heart-rate levels have different training and fitness benefits. It tells you whether your activity session really "counts" (too low of a heart rate doesn't provide the benefits of aerobic fitness, and heart rates that are too high can be problematic). It can even provide clues that you're overtraining or coming down with an illness (high heart rates at lower exertion levels can are a sign that something's not right).
There is a variety of ways to calculate your individual target heart rate for exercise. Getting tested at a university lab or medical center by way of a graded maximal exercise test is the gold standard, but since that's not accessible, safe or feasible for everyone, some standard formulas were created based on the available research at the time. However, a new study from Northwestern Medicine in Chicago says that the formulas experts have used for years to help people calculate their heart rates for exercise aren't accurate at all for women.
Posted 7/7/2010 7:29:04 AM By: Nicole Nichols : 72 comments
I can't remember how I first heard about the TRX suspension trainer, but this portable piece of workout equipment caught my eye a few years ago. I continued to see it make appearances on shows like "The Biggest Loser" and in my fitness magazines, so I figured it was time to give it a try. When I contacted the company about receiving a product to review, they were happy to indulge us. (Hey, this job does have a few perks!)
It's difficult to describe the TRX to someone who has never seen it in action. It look like nothing more than a big band with handles and loops on the ends. So what's the big deal—and how do you use it?
Posted 7/2/2010 5:50:21 AM By: Nicole Nichols : 57 comments
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