exercise

Dance Your Way To Fit

Posted by on January 28, 2019 at 12:00 pm

I’ve started taking a Zumba class weekly and it reminded me of the benefits of dancing that I wanted to share with all of you.

Dancing Is Fun!

Most people don’t exercise because it’s such a chore but with dancing, you’re often having so much fun that you forget that you’re actually exercising!

Dancing Is Great For Weight Loss And Toning Muscles

It’s true that the best workout program is the one you enjoy enough to do regularly enough to experience great results! If you hate running, you’ll never do it and that won’t get you anywhere. But if you love to dance and you do it consistently, you will definitely lose weight and tone up! Dancing can easily burn up to 600 calories in an hour and works your entire body.

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Top Fitness Trends For 2019

Posted by on January 14, 2019 at 1:28 pm

The American College of Medicine recently released a report of the Top New Fitness Trends for 2019. Check out the highlights below and maybe you will be inspired to jump on the band wagon and add some new excitement to your workouts. After all, variety in your fitness programming can minimize the risk of boredom and dropout and keep your program better balanced.

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12 Days of FITMAS

Posted by on December 11, 2018 at 11:17 am

It can be so challenging to keep your health and fitness a priority during the holidays. So to help keep you on track, I’m going to ask for you just 12 minutes per day over the 12 days prior to Christmas (The 12 Days of Fitmas!). Here is a simple, at-home workout that you can do anywhere, anytime and all it requires is 12 minutes. We can all commit to 12 minutes to keep our fitness in check, the typical holiday weight gain at bay and your spirits high during a typically stressful time of year.

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Fitness In Between The Feasts

Posted by on December 3, 2018 at 1:24 pm

We all just enjoyed a wonderful Thanksgiving Feast and in one month, we’ll be back at it during the Christmas and New Year’s dinner, get-togethers and parties. It’s easy to see why Americans gain so much weight during this time of year. The holidays can be a stressful time trying to keep up with the endless responsibilities from getting your holiday cards out, baking, cooking for friends and family, decorating the house inside and out, shopping for the perfect gifts for your loved ones and attending every social party and get-together! It’s no wonder workouts tend to get pushed to the back burner. Add in all the temptations and indulgences and the weight easily creeps up.

Here’s a list of action steps to keep your health and fitness a priority and help avoid the typical holiday weight gain.

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Increasing Energy and Afternoon Productivity

Posted by on February 26, 2018 at 2:00 pm

If you are like most people, you experience a mid-afternoon slump causing a loss in energy and productivity between 2-5pm. If you find yourself relying on coffee, soda, chocolate bars or energy drinks to get you through the afternoon, you’ll be happy to know that there are definite action steps that are much healthier that you can take to reduce the loss in energy in the afternoon. I recently presented the following 10 Tips to the Greater Vancouver Chamber of Commerce members to help enhance energy and productivity.

Opt Outside For 10 Minutes

The fresh air, Vitamin D and movement will get your blood flowing, endorphins flowing and you’ll feel so much better. Perhaps, invite a colleague and you can also Walk & Talk and get a work meeting done on the go. You’ll return to your desk feeling energized and ready to tackle the rest of the day.

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Gifts For Your Fit Friends

Posted by on December 12, 2017 at 5:48 pm

People who exercise regularly are the easiest to buy for because there is always some type of new gadget or the latest and greatest workout gear that they need. Plus even if they already have it, sometimes they get used so much and/or get so stinky, that they will need to upgrade.

Here’s a list of the Top 15 ideas that any fitness fanatic would appreciate:

 

  • Wearable Activity Tracking Device – If there’s one thing an athlete is obsessed with, it’s tracking their workouts. Depending on your budget, you might go for an entry level FitBit, an Apple Watch, a Polar Monitor or a Garmin. Be sure to fully understand what your fitness enthusiast currently uses or values. If they are already using an Apple Watch, they probably wouldn’t use a FitBit. One thing an athlete understands is that if you don’t track the workout and post it to Facebook, it’s almost like it didn’t happen!

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3 Best Full Body Exercises!

Posted by on November 7, 2017 at 3:43 pm

Time is of essence! In a one-hour workout, it’s difficult to achieve a proper warm-up, an adequate cardio workout, a challenging strength training segment, some postural exercises and an appropriate cool-down and stretch. How do we fit it all in?  Most people want results in the shortest period of time. Who wants to spend 2+ hours in the gym?

Full Body Exercises are the answer to your prayers. Incorporating exercises that combine lower body, upper body, trunk musculature and balance training all into one exercise accomplish three times as much training in the same amount of time. 

Full Body Training is also a more natural and functional way of training. Can you imagine any daily task that you complete regularly that involves only one joint or muscle group? Our bodies just don’t function in an isolated fashion. When you get out of a chair, bend down to pick something up or lift something to put it on a shelf, your entire body functions as a team. And all sports require your muscles to work together. And yet when we train in the gym, most people generally train their muscles separately focusing on only one body part at a time. It would be like a football coach taking each of his starting line players and training them individually before their first game. Even though each player may be in optimal physical conditioning, if the coach hasn’t pulled them together and scrimmage in order to learn to work together, their first game is going to be a disaster. For example, a Leg extension exercise works the quads independently but it doesn’t mean the quads will be able to work together well with the hamstrings or the trunk muscles. Full Body training teaches your muscles to work together as a team as they do in real life situations. During sports or recreational activities, your muscles have to learn to react, support and oppose each other effectively. 

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Working Out When There is Fire All Around

Posted by on September 11, 2017 at 1:00 pm

With the recent fires in the Gorge and throughout the Northwest, it feels like we are surrounded by smoke and fires. Many have questioned whether it’s still okay to exercise outdoors with smoke in the air.

The Environmental Proection Agency (EPA) has created the Air Quality Index (AQI) to answer that question. This index can tell us how clean or polluted our air is, and what associated health effects might be a concern. It measures particles in the air, carbon monoxide, sulfur dioxide, nitrogen dioxide and ground level ozone.

AQI is measured from 0 to 500, with the higher the AQI number, the greater the level of air pollution and greater health concerns. Read more on Working Out When There is Fire All Around…

How Do You Make Exercise Fun?!

Posted by on July 24, 2017 at 1:00 pm

Most people think exercise is a chore and can’t wait until it’s over. Others can’t even find the motivation to get started and wonder how others can find any joy in Running, Bootcamps or Yoga.

The key to sticking to any fitness program is finding an activity that you enjoy enough to do regularly – that means months and years after you originally set your goals, you’re still going at it. 

When deciding whether an activity is the right one for you ask yourself some of the following questions:

  • Do I find the activity pleasurable? Do I like it?  Is it a lot of fun? Does it make me happy?
  • Am I interested in the activity? Is it stimulating?
  • Do I get absorbed in the activity?
  • Do I feel energized during or after the activity? Is it invigorating? Is it refreshing?
  • Does the activity give me a sense of accomplishment? Is it gratifying?

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Toning and conditioning muscles — adding order to your workouts

Posted by on May 2, 2017 at 1:58 pm

Last week we reviewed a technique for ordering your workouts that provides a very user-friendly way for anyone to design and experience a full body muscle and cardio workout. The response has been great so today, we decided to review some other important guidelines so you can assure each of your muscle conditioning workouts is super effective.

Large Before Small

stabilityballbenchpressb(2)First off, the textbook correct way to train your muscles is to start with the larger muscle groups first and then finish with the smaller muscle groups. This means, for example, for your upper body you would perform all your back and chest exercises first, then finish with the shoulders, biceps and triceps. Basically, you would do all your full body, integrated movements first and then you can focus on isolating smaller muscle groups. If you don’t’ have a ton of time, focus on those compound movements like squats, lunges, rows, pulls, presses and pushes, because they use your large muscles as your primary movers and your smaller muscle groups still work to assist so you get the most bang for your buck!

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