Since it’s so beautiful in most of the country during this time of year, everyone wants to be outside enjoying the sun and weather. This leads to so much opportunity to get those calories burned without having to hit the gym. However, if you live in places like Arizona, where I grew up, it’s almost too hot to be outside unless you take the right precautions. WATER, WATER, WATER and a few salty snacks will save you!
About a week or so ago I ran one of the half marathons that I have on my calendar, to achieve my goal this year and run 13, 13.1 races in 2013. While I was excited to run with my friend and for the adventure we had in store, I found myself paying a huge price for not taking in to account the weather! I knew it would be warm, but I didn’t realize that I would be running directly in the sun and my body started cramping from dehydration; I was miserable until the sun started to set. By that time it was too late and I had to just barrel through while intaking what I could in water and electrolyte drinks to try and get some hydration back. I actually wasn’t able to fully recover until I snacked on some saltines as well.
A few quick tips to have you ready for a safe hike: (more…)
Next time you see someone walking and running in different intervals, don’t assume they are a beginner runner. Jeff Galloway’s method recommends run/walk intervals for all runners, even veteran marathoners, because walk breaks speed up recovery and minimize muscle overuse. Walking, when used in alternating intervals, distributes the workload between more muscles. I have found, from personal experience and in working with clients, that this method increases performance, minimizes muscle breakdown over long miles and wards off injury.
This method is highly effective for people just starting to run (even highly active people) because it:
1) Increases cardiovascular stamina, allowing you to exercise for longer than if you were to go out and only run.
2) Builds up your cardiovascular endurance without injury or discouragement.
3) Allows your body, especially your joints, to acclimate to your new endeavor.
Most people would consider losing 70 pounds to be a once in a lifetime accomplishment, but Angela VanBuskirk had to do it twice. After losing 100 pounds with the help of a personal trainer, Angela’s efforts were stymied by an aggressive bone tumor in her leg. Now, she’s 70 pounds lighter and determined to finish her fifth half-marathon in three hours or less.
Angela’s true weight loss story is the result of patience, determination and “admitting the struggle.” For her, the struggle took years to overcome and included heartbreaking setbacks.
One of my favorite books is The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. Author Dan Buettner looks at areas in the world, dubbed Blue Zones, with large populations of people who live past 100.
He’s taken their life lessons to create The Power 9. These nine habits create a “blueprint” to living a longer and healthier life. The interesting thing is none of the people he studied consciously followed these Power 9 or set a goal to live to be 100. They just did. Their lifestyles and communities were set up to make long life possible.
Would you say the same of yours?
My community is working on it. We are working on taking the Power 9 principles and making Springfield, MO a healthier place to live. There are a lot of exciting ideas floating around, especially after Buettner’s visit to our fair city this month. In his presentations, he gave us examples of work in other towns (and almost the entire state of Iowa) using the Power 9 to create an environment that supports overall healthy and longevity.
Do you want to make your community a healthier place to live? Here are great ways to get started from his talk: (more…)
At DietsInReview, we take pride in being your premiere lifestyle website. Whether we’re whipping up a healthy recipe or trying out a new piece of exercise gear, our goal is to make sure we’re providing all the information you need to make your life the best it can be. That’s why we’re introducing you to the newest fitness craze, “Prancercise.”
Wait. What? In case you missed it, Joanna Rohrback, prancing pioneer, released a video of the the “fitness workout” she created way back in 1989. She became an instant YouTube darling, and as of today, has just shy of 4 million views. Inspired by horses, Prancercise is a “springy, rhythmic way of moving forward, similar to a horse’s gait.”Ankle and wrist weightsare used intermittently to increase resistance. The basic moves include the “Prancercise walk” the “Prancercise trot” and by the time Joanna busts out the “Prancercise gallop,” look out ’cause that little filly is really on the move.
Rohrback, a 61-year-old social worker from Coral Springs, Florida, says she’s “flabbergasted” by all the attention and even appeared on the Today Show plaza where she coaxed Natalie Morales to trot around in three-inch heels. (more…)
Walking is the ideal exercise for so many reasons (nearly everyone can do it and the risk of injury is low, to name just a couple). But admittedly, it can get a little monotonous. If you’re looking for a slight change, head off the beaten path. Off-road walking can up the exercise ante in just the way you need to break up your walking routine. Check out four reasons why off-roading is worth a try:
You get built-in interval training.
One of the side benefits of off-road walking, particularly if the path you’re taking is hilly, is the inherent interval training it supports. Interval training—intense bursts of exercise followed by recovery periods—translates to more burned calories and increased endurance. Try increasing your speed periodically to make it even more intense. (more…)
Betsy Talbot, 42, and her husband Warren, 41, are healthy, happily married, world travelers these days, but that hasn’t always been the case. The couple who used to be overweight, unhappy and tied to office jobs now travels the world “full-time,” living out their dreams.
At their heaviest, Betsy and Warren weighed 210 and 178 pounds, respectively. But today, Betsy is a trim 160 pounds (just 10 pounds shy of her goal weight) and Warren has already reached his goal weight of 145 pounds. We had the pleasure of speaking with this adventurous pair recently about their weight loss journey as a couple. Here’s what they had to say.
Tell me when your weight struggles began. Our weight struggles really began in adulthood when we began sitting for our jobs and our entertainment instead of being active. And we “over-busied” ourselves into thinking we had to eat fast and cram meals in instead of planning and enjoying them. This is a deadly combination for weight gain that most people can relate to. (more…)
When the word exercise is mentioned, a lot of people tend to begin thinking aboutlong and hard hours spent at the gym. What we need to remind ourselves is that exercise doesn’t have to be dreadful and there are hundreds of ways to get a few minutes in each day. Ever thought about just simply walking for exercise? The benefits for walking are extensive, ranging from improving blood pressure and sugar to easing anxiety and arthritis pain. As today is National Walking Day, there’s never been a better time to put one foot in front of the other.
The list goes on and go, but for some reason we still find excuses to not go out for a walk. One of those excuses might be the poor weather. So what can we do about it? Check out an at-home walking DVD. Fitness experts like Leslie Sansone and Jessica Smith have given you excellent options in their new DVDs.
Walking DVDs give you no excuse for missing a 20-minute walk. With these programs, all you need is a little floor space and a few minutes before getting ready for work in the mornings. Not only will getting a quick and simple walk in at the beginning of your day rev up your metabolism, but it’ll also give you more energy to take on your crazy schedule. Think about it, has there ever been a time where you actually regretted a workout? And the bonus with these DVDs is the little time required to make it happen! (more…)
Sloane Maymon of Branford, Connecticut, had good reason to lose weight: At the age of 45 her father had a massive heart attack and underwent quadruple bypass surgery, and her mother also suffered fromheart disease. This family history caused concern for her own heart health, which left Sloane not wanting to follow in her parents’ footsteps.
Though weight didn’t become an issue until later in life, Sloane’s struggles with eating had seemingly always been present. “I’ve never had a healthy relationship with food. Even as a child and young adult I misused food and was never taught the value of nutrition.”
Shortly after getting married at the age of 25, Sloane starting gaining a few pounds here and there. After her first child at the age of 29, she found found it difficult to lose the baby weight. “I assumed it was normal now that I was a mom to carry a few extra pounds. With each passing year and then another baby, I just kept putting on more and more weight.” (more…)
Your feet take a beating just living everyday life. Add in your recommended exercise, and finding footwear to cushion and protect your feet becomes even more important. Treat your feet right using these tips as a guide.
Don’t get too attached.
Using shoes that are past their prime can lead to injury or painful conditions like shin splints. It’s not always obvious when your running or fitness shoes are worn out, as wear and tear on the inner cushion isn’t visible. As a general rule, replace shoes before you put 500 miles on them—about six months’ worth of 10,000 steps a day or running about 20 miles a week. (more…)
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