Author: Katie Carone

There are many advantages to exercising in a health club or gym. Diverse equipment, group classes, personal trainers, child-care, and a focused environment are a few. But before you sign a contract, here are a few things to consider:

• Location – Is the gym within a 15 minute drive of your home, school, or office? Research shows that gym attendance drops dramatically when the transportation time exceeds 15 minutes.
• Comfort – Most gyms will give you a free trial for a few days or even a week so you can try it out. Some gyms even have a “women-only” area.
• Equipment and Facilities – If you enjoy swimming, join a club with a pool. Elliptical lover? Check out the cardio equipment and make sure the machines are running and in good repair. If cleanliness is a priority for you, take a tour and make sure the maintenance staff is meeting your expectations.
• Cost – Read the ENTIRE contract, including all fine-print. You don’t want to be surprised with extra fees after you’ve written your check. Find out what the cancellation policy is before you commit. Don’t be pressured into signing up on the spot.
• Classes – If you like going to group classes, get a schedule and try the classes first. Read the descriptions carefully, and don’t be afraid to ask other members which classes they like.

Have you ever had a great workout, only to wake up in a lot of pain the next day? Delayed onset muscle soreness has symptoms including pain, stiffness, tenderness, and muscle swelling. But don’t stop exercising just because you are sore! Here are some tips to help prevent and alleviate some of the symptoms of a tough workout: 

• Drink a lot of water
• Be sure to ingest protein within 60-90 minutes after your workout
• Always warm up, cool down, and stretch as part of your workout
• Increase workout intensity gradually over time
• Get moving – by getting the blood flowing to the sore muscles, they will recover faster
• If necessary, use an over-the-counter anti-inflammatory such as ibuprofen or aspirin

Feeling stressed, over-worked, too busy, or frazzled?  Taking time out to relax is more than a luxury, it’s a necessary part of dealing with the rigors of life.  Research shows too much stress can lead to lower immunities and none of us have time to be sick.  We all need some time to unwind.  By scheduling relaxation time into your day, you will find yourself refreshed and invigorated and ready to face your daily challenges. 

Everyone relaxes in different ways, so find what works best for you.  Here are a few ideas:
 

• Schedule time in your day to do NOTHING.  Turn off all electronic devices and find a quiet place to sit, alone, with no interruptions.  Just five or ten minutes can be effective.
• Practice slow deep breathing by closing your eyes and focusing only on your breath as you inhale and exhale.
• Take a quick break to stretch.  You can do this anywhere.
• Practice “progressive relaxation” by tensing, then relaxing each muscle group.
• Plan fun and relaxing activities into your evenings and weekends so you have something to look forward to.

Many women and men alike have poor opinions of their own bodies. These bad feelings can spill over negatively affecting all areas our lives and relationships. If you have a poor body image, here are some things you can try to improve it: 

• Care for your body by giving it proper nutrition, exercise, and sleep
• Set some realistic short-term and long-term goals toward a healthy lifestyle
• Dress in a way that makes you feel good at your current weight
• Focus on being strong and healthy, not skinny or perfect
• If necessary, remove mirrors from your home that show anything below your shoulders
• Focus on the positive: remind yourself of the things you like about your body and about your personality, talents, skills, etc.

Keep in mind too, that your biggest critic is usually yourself. Quit comparing yourself to others, and focusing on feeling good and being “your best self.”

Are you short on time, or just want to try something new? Tabatas are a fun way to mix up your workout and add some high intensity interval training. Tabatas have been scientifically proven to increase anaerobic capacity and V02 Max. Dr. Izuma Tabata and a team of researchers from The National Institute of Fitness and Sports in Tokyo, Japan created this training method and studied the effects. 

The Tabata method uses eight bursts of high intensity work at twenty seconds each, followed by ten seconds of rest. For example, a Tabata sprint on a stationary bike would consist of sprinting at 90-100% intensity for twenty seconds, followed by a ten second recovery, repeated eight times for a total of four minutes. 

Tabatas can be performed with cardio or strength exercises. An example of a strength Tabata interval would be doing push-ups at full speed for twenty seconds with a ten second rest, repeated eight times.

Start with just two or three Tabata intervals, and work up to as much as an hour of different four minute Tabatas. Try this with jump-ropes, squats, sit-ups, shoulder presses, or whatever you like. If you truly push yourself, you will be amazed at the results.

Willpower…do you have it?  Does your willpower need a boost?  This time of year can be especially hard with the Halloween, Thanksgiving, and the Christmas Holidays approaching.  Festivals and gatherings seem to be synonymous with a spread of delectable high-calorie foods.  How can you prepare yourself ahead of time to avoid ruining your healthy eating pattern?

Here are a few suggestions, try them and see which ones work for you:

• Plan ahead.  Decide how many and what types of treats you will allow yourself to have before heading to the party.  If you eat extra clean all week, you can afford a dessert at the party.  Just don’t let one dessert lead to five.
• Take your own healthy options.  Volunteer to bring something to the party, and show up with a veggie tray with a light dip, or a fruit creation.  Search for healthy recipes for dips and appetizers on Pinterest.
• Eat a healthy dinner before you go, brush your teeth, and stick with a glass of ice water at the party.  If you show up hungry and the choices are limited to creamy soups and sugary treats you won’t have much of a chance.
• Stay busy.  If your party has games or activities, offer to be in charge of one. You’ll spend less time at the buffet table and more time making sure everyone is enjoying themselves.

 

There are several barriers that can prevent a person from getting the adequate exercise needed. Below are some barriers and possible solutions.

Barrier #1: Too tired after a long day of work or not enough time in the day.

• Solution: Get up half hour earlier and exercise in the morning. Schedule exercise into your daily routine (raking the lawn) and make it a priority, or even a family event.

Barrier #2: Treadmill or stationary bike is boring.

• Solution: Change it up! Take a bike ride outside, go bird watching on your hike, meet a friend to workout with and chat away, or exercise during your favorite show. Instead of watching the time, just enjoy the movie or hour show and know you are done when the show is over.

Barrier #3: Not having a lot of money to spend on a gym membership or exercise equipment or not having someone to watch my children.

• Solution #1: Go outside. Go to a park or sign up for free events through recreation center. Check with your employer to see if they offer discounts for gym memberships.
• Solution #2: Trade babysitting time with a neighbor or friend. When choosing a gym, find one with childcare and take your children with you.

Being smart and preventing injuries is so much better than having to treat and “baby” an injury. There is nothing worse than getting to week 8 of a 10 week training schedule to complete your marathon or triathlon and come to a halting stop due to an acute injury. Some important and helpful tools:

• ALWAYS warm-up your muscles slowly.
• ALWAYS cool-down and bring your heart rate down slowly.
• ALWAYS stretch out. Hold a good stretch for at least 30 seconds. You should be able to feel your muscles relax and extend the stretch even more. When you hit that point, hold it for about 10 more seconds.
• DON’T be afraid to use anti-inflammatory medication before and after a hard work out or long run. Taking something before can help prevent swelling and inflammation, after a work-out can keep the swelling and inflammation down and under control (not to mention help with the pain)
• DON’T be afraid to use ICE right after a hard workout. Once again, try to get ahead of the swelling and inflammation and stay ahead of it to keep injuries under control. One great way to ice a specific joint or muscle is to use an ice bag or put water in a Dixie cup and freeze overnight. Then take the cup out of the freezer and massage/ice the sore spot. Peel the paper cup away as you continue to ice while it melts.

Goal setting can be very advantageous when done correctly. At the same time, individuals become very discouraged when the fail at the goals they set. Here are some basic yet helpful suggestions when you set your goals that will help keep you on track and be successful instead of discouraged. 

• The first thing to ask yourself is what is your end goal or the “big picture” you want to accomplish. DO NOT STOP THERE! This is just the first step.
• Next find small “baby steps” on ways to reach that goal. For example, if your goal is to lose 35 pounds by your school reunion (six months away), set smaller goals that will help you reach that. One pound per week is a good pace to set for yourself. Therefore, four to five pounds a month is reasonable and healthy.
• Finally be smart with your goals. Use SMART acronym.

S – Specific (or Significant).
M – Measurable (or Meaningful).
A – Attainable (or Action-Oriented).
R – Relevant (or Rewarding).
T – Time-bound (or Trackable).

What are the benefits of weight training and how often should you lift weights? 

• One of the major benefits of weight training is that as you build more muscle mass you will burn more fat at a resting heart rate and active. So, in short, if you are lifting weights and just stand for thirty minutes you will burn more calories than if you are not.
• Also lifting weights keeps your body burning calories long after the work out.
• Weight training helps to strengthen your bones.
• Weight training also prevents injuries that can occur from simple accidents.