Posts Tagged ‘activity’
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Weight Management – Why women gain weight
by Ann Blanton
If you’re someone who gets frustrated or discouraged every time you step on the scale, you’re not alone. Every day weighing can sabotage you from accomplishing your weight loss goals, so you might want to limit yourself from getting on that pesky contraception.
First, it’s important to know that daily weighing is not required. There are many causes why the numbers on the scale increase rather than decrease. Let’s discuss what some of those reasons are.
Sodium
Salt does not make you gain fat. Why? Because it contains no calories. Yet, weight gain is certainly a temporary possibility if consumptions are too high. This is simply because it causes your body to retain water. The body naturally tries to eliminate extreme amounts by diluting it with water. Then again, weight loss is more likely if your consumption is too low. For this reason, it removes water. Foods that are highly processed are more likely to have higher contents of sodium.
Glycogen
I like to think of glycogen as a tank that’s filled with stored carbohydrates. On any given day, if you fail to take in adequate amounts of carbohydrates, your glycogen supply will diminish. When this happens, your appetite could slightly increase; and your body will replace its fuel with water. It’s not uncommon to experience shifts in water weight up to approximately two pounds daily without changing your activity level or calorie consumption.
Muscle
If you’ve been including weight training along with cardiovascular activity into your daily routine, don’t be alarmed if you see increased weight gain. Long lean muscle has positive effects on the body for many reasons. It boosts metabolism, protects the bones against disease such as osteoporosis by preventing bone loss, gives you with a sexy physique and provides confidence by increasing your self- esteem. What’s more, if you don’t use it you’ll lose it.
Menstruation
Let’s take a moment to talk about why weight fluctuations are often a result of menstruation. Fluid retention or edema is frequently the culprit during this time of the month, because hormonal changes are usually taking place. At this time, some women experience difficulty with bowel movement that can also lead to water retention.
During the pre-menstrual cycle, magnesium levels typically plummet. When this happens, it creates a lower production of insulin levels. As the levels drop, sugar cravings take place. Most often, the end result is weight gain.
Peri–Menopause and Menopause
Weight gain often becomes a problem for women who are approaching the years of peri-menopause and menopause, particularly around the mid section. Although a hormonal imbalance takes place for many women, hormones alone are not entirely the problem. The difference between genetics and lifestyle principles are also linked. Along with the aging process, metabolism clearly slows down and muscle mass begins to decline. Failure to do something about this, your body composition will change from a reduced amount of muscle to additional fat.
Sleep Deprivation
Sleep deprivation can often be the cause of many negative effects on the body. Lack of sleep decreases your energy level, affects motivation to exercise and often results in eating more than what’s normally required for the body. Little or no sleep causes a rise in ghrelin; the hormone that stimulates the appetite. So, if you’re not dropping those few extra pounds, perhaps you’re not getting enough shut- eye.
Stress
Let’s face it, stress is a way of life! With today’s economy, who wouldn’t be stressed. Acute stress may lead to appetite loss, whereas, chronic stress may enhance appetite. Prolonged stress triggers the hormone cortisol by releasing it into the body. When this happens, it affects metabolism; it can also lead to depression, sleep deprivation and obesity. The best way to reduce stress is through physical activity.
Hypothyroidism
The tiny butterfly gland located in the middle of the neck can wreak havoc on the entire body if it’s not controlled. Hypothyroidism (underactive), is an autoimmune disease that affects the thyroid by not producing enough of the hormone, T4 (thyroxine). When levels become low, it instantly signals the brain and tells the thyroid to release more T4. When this happens, if affects the metabolic rate which in turn affects the body to burn fat, as a result, unexpected weight gain.
Medications
It’s not uncommon for certain types of prescription medications to cause weight gain. This is because some medications can increase appetite, quench your thirst for sugary drinks, increase water retention and reduce the ability to burn fat. If this is a concern and you experience these side effects, you might want to talk to your health care professional.
So, what do you think, is it true, does the scale really lie? The next time you step onto the scale, take all these facts into consideration.
Stop by often. I always appreciate your comments.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. I’ve also had my first short story published as an anthology in a book titled, “Heartscape”. http://fitplusmag.com/magazine/author/annblanton/
Motivation-The key to success
Posted on: December 14, 2012
- In: Fitness
- 15 Comments
Get motivated with trainer Bob Harper, from The Biggest Loser
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Motivation is the key to success
by Ann Blanton
The key to getting fit, is motivation! Most people know that our bodies are not designed to sit still. People want to become physically active, but don’t know how to get motivated enough to begin a fitness regimen.
At first, you might tell yourself to start parking the car a few blocks from work, take the elevator instead of the stairs and join a gym. Weeks go by and you notice parking spaces become available closer to the building, the elevator is in the lobby and you’re too tired to go to the gym. One reason leads to another excuse.
Let’s take a look at the best solutions to get you motivated enough to keep moving.
Set Realistic Goals – Beginning isn’t as difficult as it sounds. The first thing you must do, is find something that you enjoy. You might even need to try a few different things to find what’s best suited for you. Example: You might decide that you want to give jogging a try. If this is something you’re interested in, begin slowly and start walking. Gradually work your way up to a quicker pace or even a brisk walk until you feel you’re ready to break into a jog. If you push yourself too quickly, you’ll get discouraged and give up. Remember, it takes time, patience and commitment to accomplish your goals.
Schedule Your Time Wisely – It’s important to schedule a time everyday that you can set aside for your workout. If mornings work best, pick a time and stick with it. If something else comes up, reschedule your workout for later in the day. Make a note of what you’re going to do and stick with it. Put the note somewhere where you’re able to see it such as on the bathroom mirror on even on the refrigerator.
Keep a Journal – Begin a journal everyday by writing down your goals. Be specific! Doing this will keep you focused and remind you how much you want to accomplish the goals that you’ve set for yourself. Doing this is the mental process of committing yourself to complete your mission. Keeping a journal also has another advantage. If you’re feeling week on determination, reviewing your list will help you to refocus. Keeping track, will also help you acknowledge when you slip-up so you can recommit yourself. Rather than becoming discouraged, you’ll know why you got off track. If this happens. don’t be too hard on yourself. Let it be a learning experience to learn something new about yourself.
Get Support – Find an exercise buddy who shares your interest, so they can encourage and support you in achieving your accomplishments. Look for someone who wants to see you succeed. It’s difficult to stay focused if your friend doesn’t share the same interests or wants to see you fail.
Be Positive – In achieving any type of goals, it’s always important to keep a positive attitude. If you tell yourself that you can’t do something, chances are you won’t succeed. Positive self-talk helps to boost your motivation and your attitude. Remind yourself that you’re trying to achieve a healthier lifestyle because you’re worth it. Positive words lead to positive actions!
Hitting a Slump – If you hit a slump, take the time to look over what you’ve written in your journal to remind yourself why you’ve made a commitment in the first place. Remember how good you feel after you’ve completed a workout.
Never Give Up! Regardless of how discouraged you become, the most important thing to remember and probably the most difficult, is to never give up. If you haven’t met your goals today, tomorrow is another day. It’s all about taking responsibility for your life. Your goals are only impossible if you aim too high.
There is obviously not a motivational solution. Motivation is something that has to come from deep within yourself. The next time you see a parking space close to the entrance or decide that taking the elevator is quicker than the stairs, reach deep down and find your inner motivation.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirits”, published as an anthology in a book titled, “Heartscapes”.
Plateau Busters
Posted on: December 8, 2012
- In: Fitness
- 6 Comments
Keep Fit and Be Happy!
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Plateau Busters
by Ann Blanton
Your high school reunion is right around the corner. You’ve made the decision to exercise regularly and eat healthy so you can look sexy in that little black dress. As a result, you’re dropping pounds, losing inches and building beautiful lean muscle.
You’ve been keeping a journal, faithfully recording your progress and weighing in weekly. You’re down to your last few pounds before accomplishing your goal. Then suddenly it happens. You step on that pesky contraception and the numbers won’t budge. Now what? Don’t panic! That inevitable plateau happens to everyone who ventures into fitness.
You’re fresh out of ideas, but you’ve come this far and refuse to give up. Let’s think back for a moment. Do you remember when you first started taking the stairs at work instead of the elevator? At first, it was a task, but then it got easier. What about the first time you walked around the block, huffing and puffing, walking only short distances. Soon that became easy too because your body adapted. The repetitive movements increased your strength and endurance promoting weight loss until one day the scale stopped moving.
First, ask yourself these questions. Have you lost your motivation? Are you pushing yourself beyond your limitation? Has exhaustion or boredom set in? If your answer is yes, let’s take a look at a few simple solutions.
Stop and Refocus
If you’ve lost your motivation, “find some way to challenge your body right away, as that will shift your energy just by moving and breathing,” says Lani Muelrath, McDougall Health and Medical Center Fitness Expert. “Connect with your vision of your body, energy and physical confidence ideal. This means a vivid mental picture of where you want to be. This then gives shape to your goals and inspiration to your activity,” explains Muelrath.
Reevaluate
By setting high limitations, you’re only sabotaging yourself from all of your capabilities. In this case, maybe it’s time to reevaluate your goals.
Take A Rest
If exhaustion has taken its toll, then it’s time for you to take a well-deserved rest. Just to let you know, sometimes taking a few days off is crucial so you can get your motor up and running again. When you come back, you’ll be more relaxed and stronger than ever.
Re-energize
Try working out with a friend or family member who can offer support and hold you accountable. Take a class or if you can afford it, workout with a trainer. Practice stretching techniques by doing yoga and spend some mediating to help relieve stress.
Shake things up
Variety is the spice of life! Try something new that you’ve wanted to do but was afraid to try. The possibilities are endless.
“If you like to be with others socially, find a class you can join that will allow more social support. Just move and avoid getting caught up in finding the best way to work out,” Muelrath suggests.
Interval training
The benefits of interval training are astounding. You can burn more calories by adding high intensity to your workout. Here’s an example that is sure to work. Just to simplify, this type of training can be used for most exercises such as walking on a treadmill, elliptical training, aerobics, cycling and swimming. Hence, these are only a few examples. If you’re walking on a treadmill, begin at a normal pace for roughly two or three minutes, then begin to pick up the pace and walk briskly for the same amount of time and repeat for several intervals. You can also increase the incline as you become stronger. If it’s aerobics your interested in, start at a low pace for a couple of minutes and then gradually pick up the pace for the same amount of time and repeat intervals. You’ll be amazed at how your fitness level will increase, you’ll become stronger and you’ll start dropping those unwanted pounds in no time.
More ideas to help get you started
Drums Alive – This is the most unique and challenging workout you’ll ever try. This foot stomping workout delivers powerful movement and rhythm to the beat of a drum. It’s fun, gets your body moving and brings results.
Half and Half – This exercise includes 30 minutes of step and sculpt, followed by 30 minutes of drums alive for an awesome total body workout.
20-20-20- This workout includes a three and one combination of 20 minutes of cardio, sculpting and abdominal core conditioning for a maximum outcome.
Hoopilates – The name says it all! It begins with traditional strength conditioning with Pilates and fun cardio movements with hoop dancing. If you get bored easily, this workout is for you.
Hip-Hop – Move your body to the beat of reggae for a fun and exhilarating exercise.
Diamond Fit – These boot camp moves include intense cardio, plyometrics, muscle toning, core and abs for a challenging workout that will have your body diamond fit in no time.
Turbo Kicks – If you want to punch and groove to a party atmosphere, with side effects that promote results, give this exercise a try.
Boxercise – This fun energetic, stress-busting class includes boxing techniques that will enhance hand-eye coordination, balance and timing.
These are only a few booty-shaking ideas that will help you accomplish your goals in no time.
Don’t worry if you’re budget doesn’t allow room to incorporate classes that fit into your routine. There are plenty of butt blasting DVDS and videos that you can purchase online or at most retail stores. Here are a few suggestions you might want to consider.
Turbo Fire – If you’re ready to sweat to the beat with fire drills and burn nine times more calories with this intense cardio workout, this workout will be just what you’re looking for.
Insanity – Yes, there definitely is a method to the madness! These insane workouts will push you beyond your limit for a more firm and toned physique in no time.
Insanity Asylum – This offers speed, agility and strength with sport drills that will have you slamming and flying like an athlete.
Get on the ball with FitBall – This exercise offers solutions for core, balance and coordination using a balance ball for a total body workout.
Yoga Fitness – Includes deep stretches, yoga postures and Pilates movements.
“Other ways to bust through a plateau are to change the locations of your workouts,” says certified personal trainer and aerobics instructor, Bonnie Hardie. If you exercise inside, maybe it’s time to move your workout outdoors. “You can also change the time of your workouts,” suggests Hardie. If your regular routine is in the morning, try evenings instead.
If you need to bust through a plateau, the key to remember is to live fit and train smart. Never give up and keep your body moving!
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.
I would love to hear your feedback, so please send me all your comments.
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Fit and Fabulous over Fifty
Posted on: November 30, 2012
- In: Fitness
- 4 Comments
You can look and feel good at any age
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FIT AND FABULOUS OVER FIFTY
Have you ever wondered why your sister in her fifties who leads a physically active lifestyle, looks forty something? What about your forty-year old best friend who has no physical activity and looks fifty?
With regular exercise, you can actually reverse the signs of aging by at least ten years. You no longer have to settle for that tummy bulge, arms that wave back and that sagging rear view. You can look just as attractive walking away as you do walking into a room. Now if that doesn’t get you motivated, nothing will.
Today, baby boomers have tossed all those excuses not to exercise out with yesterday’s trash. Studies show that baby boomers are becoming fit and active at fifty and beyond and are in the best shape of their lives.
Typically, when a person reaches a certain age, they’ve learned to accept most of their imperfections. Maybe you’ve made a promise to yourself to be in good shape by the time you hit the big 5-0. Unfortunately, things don’t always turn out the way we plan. As we age, it’s more difficult to remain physically active.
Getting in shape has many benefits. It makes you look and feel better, gives you more energy, helps fight against cardiovascular disease, diabetes and even some types of cancer. It also helps you sleep better and improves your sex drive. When you feel confident about yourself, you feel more attractive. The possibilities are endless.
With that said, let’s explore other fundamentals that can help you stay healthy for many years to come.
Muscle Toning – There are a number of reasons why you should build strong beautiful muscles with strength training. Building muscle increases your metabolism, enhances energy, keeps your body in perfect balance, keeps your bones in ailment, supports your skeleton and burns calories at rest.
Fitness club owner Dan Neal, focuses mostly on baby boomers and the quality of life. Neal says, “As a person ages, the importance of muscle toning is a necessary factor because the older you become, the more muscle you lose. Toning keeps you stronger, more vibrant and helps to prevent injuries.”
Stretching – It’s just as important to stretch before and after a workout as it is to do the actual workout itself. Failure to stretch can make it difficult to achieve simple daily activities such as putting on your shoes or reaching for something on a shelf. Lack of stretching can also cause muscle tightness, soreness and injury. A good way to improve flexibility is by doing a series of stretching exercises daily. According to Neal, stretching improves stiff joints as well as strengthens the stabilizer muscles.
Balance – You can learn balance techniques by practicing yoga. Balance building exercises are important so you can react in certain situations to prevent falling or breaking a hip.
Watch what you eat – It’s essential to learn the difference between which fats are healthy versus which ones are unhealthy. “Nuts, seeds, whole grains, beans and avocados are examples of good fats,” says licensed nutritionist, Patricia Harris. “Cakes, cookies, candy and soft drinks are a few examples of foods that contain empty calories so it’s important to avoid these foods,” states Harris.
In terminology, empty calories are described as foods that are high in energy, but low in vitamins, minerals, fiber and nutrients. That’s not to say that you have to eliminate these foods altogether, just enjoy them in moderation.
Because of the low quantities of sugar in fruits and vegetables such as strawberries, grapefruits, melons, oranges, broccoli, cauliflower and mushrooms, these foods keep you feeling full and satisfied longer.
So, if you’ve hit that important milestone or you know someone who has, it’s never too late to get in shape and stay fit and active for a lifetime.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Recently, I just had my first short story titled, “Shattered Spirit”, published as an anthology, in “Heartscapes”.
- In: Fitness
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How to Begin a Safe Exercise Program
by Ann Blanton
There are hundreds of reasons why people refuse to workout. They’re too busy, too tired, don’t have time, don’t feel like it, can’t make the commitment or they just plain old hate to exercise.
Some people want to start an exercise regime, but don’t know where to begin. How many times have you made a resolution to get in shape? How many times have you actually kept that promise? You might have even convinced yourself that exercise programs don’t work anyway, so why bother.
Current studies show that individuals are living well into their eighties and nineties. Thus, maybe getting in shape so you can make the best of your golden years isn’t such a bad idea after all.
As you probably already know, getting fit has many health benefits. It gives you more energy, helps you sleep better, makes you look and feel better, boosts your self-esteem and even improves your sex drive. When you feel confident about yourself, you naturally feel more attractive. Plus, exercise also helps to fight the signs of aging and most diseases such as cardiovascular disease, high blood pressure, diabetes and even some types of cancer.
If you want to start a regime, but don’t know how or where to begin, this article will help you learn the fundamentals and get on the right track to fitness. Even if you’re busy, you’ll be able to fit this plan into your lifestyle. There’s no time like the present, to put those goals into action; so let’s get started.
Consult a Physician
If you’re new to fitness or have a medical condition that might worsen during physical activity, it’s a good idea to seek the advice from a physician you can trust.
Make a Commitment
Making a commitment might sound simple to some, but dedicating yourself to stick to an exercise routine on a daily basis is entirely different. First, it’s important for you to decide what time of day works best for you and then stick with it. For many, mornings can be effective because that’s when most people have their highest level of energy. Morning exercisers find that working out early helps them to get their day off on the right track. If mornings don’t work for you, then schedule a time that does and commit to that time every day.
Set Realistic Goals
If you set expectations that are too high, you’ll only sabotage yourself before putting your plan into action. Remember, changing bad habits doesn’t come easy. It’s always best to make small changes weekly, but most importantly, be reasonable.
Be Optimistic
A positive attitude is usually contagious. If you have a negative attitude, you’re probably setting yourself up for failure even before you begin. Furthermore, a good attitude will change your entire outlook on life.
Motivation
Staying motivated is probably one of the biggest challenges you’ll face when beginning an exercise program. The same routine is bound to get boring over time. To prevent exercise “burnout”, try to plan an activity that you enjoy, something exciting and fun, so you can keep your workouts fresh and enjoyable. Approximately one-third of all exercisers quit within the first year because of boredom.
Exercise with a friend
If you exercise with a friend or family member, you’re more likely to be consistent. Plus, it’s also a good way to stay accountable.
Start a Journal
Keeping an exercise log is a good way to keep track of all your accomplishments. If you become discouraged or frustrated, rereading all your victories is a good way to keep you motivated.
Toss out the scale
How many times have you stepped on that little contraption, only to have it ruin your day? If you’re answer is “many”, then you might want to hide it, toss it and forget all about it. As you become leaner and start to build muscle, the numbers on the scale will probably go up. Don’t get discouraged. It’s more important to focus on your well-being and less on what the numbers say.
Begin Slowly
If you try and do too much too quickly, you’re only setting yourself up for sore muscles, fatigue and possibly even injury. Some exercise programs can be intimidating, so it’s best to take things at your own pace. As your body becomes stronger, you can gradually increase the duration and intensity.
Include Variety
Diversity can be just as important as the exercise itself. Over time, your body adapts to the same routine; so if your goal is to lose weight, you might want to “shake” things up, so it doesn’t slow down the process.
Rest and Recover
Some people might dive full force into working out and then feel guilty taking a day off. It’s important to always listen to your body. You might want to allow yourself a day off in between workouts so you can come back and feel stronger than ever.
Reward yourself
Some people like to reward themselves for their accomplishments by splurging on sweet treats. Instead, and only if you can afford it, why not treat yourself to small inexpensive gifts such as a manicure, pedicure or maybe a new exercise outfit.
Never give up
Like many people, there will always be days that will be discouraging or maybe you won’t be satisfied with your progress. Don’t use this as an excuse to throw in the towel.
Remember, Rome wasn’t built in a day and neither is a healthy body.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/
- In: Nutrition
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Reverse the Epidemic of Childhood Obesity
by Ann Blanton
As we already know, the world has gotten quick and easy. These days, all it takes is a drive-through at McDonald’s, or popping something simple into the microwave with a push of a button.
For decades, lack of exercise and poor eating habits have increased the population of childhood obesity. It’s easy to recognize, but much more difficult to treat.
So what should we do to reverse the epidemic of childhood obesity?
In today’s society, it takes both parents working to make ends meet. This means less time to plan and prepare the proper nutrition and no time for exercise.
Today’s generation, spends more time watching TV, sitting at a computer and playing video games.
Hence, what does this mean for our children and adolescents who are overweight or obese? If we want our children to adopt a healthy lifestyle, isn’t it up to us as parents and grandparents to reverse the epidemic and set better examples?
It’s just as important for parents to include physical activity into their busy lifestyles too. After a busy day at the office, most parents neither have the time or the energy to exercise. So moms and dads, if you’re thinking you can get off the hook easily, think again.
When you think of exercise, you instantly think of a gym membership. You don’t need a health club or expensive equipment to incorporate physical activity into your children’s lifestyle. If you already belong to gym, that’s great. You’re already setting a good example for your children.
If you have school aged children, here are a few suggestions that might be helpful.
School activities – Ask your children what type of activities they might be interested in and let them decide if they’d like to participate. If your child is older, you might suggest things like team sports such as soccer, baseball, basketball, football and wrestling or you can even join the swim team. Although these activities are geat for both genders, some children might not be interested in team sports. In that case, there are other opportunities such as gymnastics, dance classes, karate and tennis or volleyball.
Regardless of your child’s age, never force them to do something that they’re not ready to do. Doing so will only sabotage them to fail before they begin.
If you have younger children or maybe your income is limited, there are lots of things you can do. Let’s discuss a few helpful hints to make family time into fun time.
Rather than watching TV after dinner, take a leisurely walk with your kids. Pet owners, take your dog with the family for a stroll around the block, shoot hoops in the driveway, jump rope, play catch or toss around the Frisbee. On the weekends, you can go for a bike ride, take a hike or to swimming at the local YMCA.
Healthy Nutrition – Even in a busy world, it’ up to you as a parent to find the time to prepare healthy and nutritious meals for your children. Make a grocery list, plan your menus carefully and read the labels.
Fresh is always better! So when you’re pushing you’re shopping cart down the produce isle, check out all the beautiful colors of fruits and vegetables.
Each color provides most of the vitamins and minerals for your optimal health, so fill your cart with lots of delicious produce.
It’s not to say that you have to stop
Healthy children mean happier and more confident individuals.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story published as an anthology in a book titled, “:Heartscapes”.
- In: Fitness
- 7 Comments
Gym Equipment
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NEW BODY, NEW MIND, NEW YOU-TIPS FOR JOINING A GYM
Have you made a resolution to join a gym, but your busy lifestyle has kept you from achieving your goal. Maybe you’re running around with the kids and by the end of the day you’re too exhausted to work out. Reality finally sets in when you step on the scale and watch as the numbers go up. Sound familiar? Just because you put the kids first, doesn’t mean your health should come last.
Eventually you begin to consider the alternatives and start to put things into perspective. Perhaps you’ve never joined a gym, you’re afraid to commit and don’t know what to expect or where to begin. If that’s the case, here are a few tips to help get your started.
Check with your physician – If you’ve never exercised before, it’s probably a good idea to check with your health care professional before beginning any type of activity. Once you’ve been given a clean bill of health, you’re all set and ready to begin.
Do your research – It’s usually good idea to ask around. If you have family and friends who belong to a gym, ask them for recommendations for facilities that would best fit your needs.
You might also look in your local phone directory for gyms that are close by make a few calls and visit the locations. When checking out nearby fitness centers, make sure they meet up to your standards. You might even decide to talk to an expert and let them walk through the motions. Find out what they offer; what classes are best for beginners and if they provide childcare. Some places have day care services available if you sign up for a membership. If you’re not ready to become a member, a small fee might be included.
What to wear– Most experts will advise you to wear lose fitting garments like shorts and t-shirts, sweats or leotards.
Proper footwear – There are many different types of athletic shoes for most sporting activities, so depending on what you sign up for will determine your needs. If you’re not certain what activities you’ll take part in, cross trainers will most likely be your best option. Always try them on, walk around and make sure they don’t lip up and down. The last thing you need are blisters on your feet. Selecting a good pair of shoes will help your overall performance and prevent injury.
Socks are important too – Choosing the proper fitness socks are just as important as your sneakers. Look for something in the lightweight category. This type of sock will keep your feet dry, prevent odor and free from blisters.
Lockers – Every new client is assigned to their own locker. Towels for shower use are also available. Although lockers are free, you might need to supply your own lock.
Now that you’ve done your research and have learned the basics, here are a few exercise ideas to help you get started.
Activities for beginners – Aerobics for beginners consist of basic, low impact cardio moves with a simple core routine and abdominal conditioning.
Pilates for beginners – This includes an introduction to Pilates, techniques in relaxation, core strength and posture.
Body blitz – This incorporates simple aerobic moves and body conditioning. When your body becomes strong and fit, you can add moderate to high intensity workouts and include strength training with weights.
I’ve had many articles published at Fitness Plus Magazine. If you’re interested, here’s the link to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.
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On Your Mark, Get Set Stretch!
Posted on: August 16, 2012
- In: Fitness
- 12 Comments
Stretching for good health
Photo by RobW
http://www.flickr.com/photos/robwallace/738543661/sizes/o/
On Your Mark, Get Set, Stretch!
Are you like most people when they first begin to exercise? The morning after, you’re muscles are so sore, you can hardly roll out of bed. You feel as if you’ve already been kicked to the curb and the day hasn’t even started. If you haven’t already figured out the solution, I’ll tell you. The answer is stretching before and after your workout.
Gentle stretching prior to activity is beneficial to warm up cold muscles and helps to prevent pulled or torn muscles. The post workout stretch aids in recovery and avoids injury. Neglecting to do so can make a world of difference between sore muscles and fatigue or increased energy and stronger muscles. Stretching shapes the muscles, making them long and lean and removes the lactic acid.
Now that you understand the importance of stretching, let’s talk about some of the benefits.
Improves flexibility and range of motion
As you age, simple everyday tasks such as tying your shoes or picking something up from off the floor can often become challenging. Regular stretching can elongate your muscles and make daily chores much easier to achieve.
Enhances circulation
Stretching promotes circulation of blood to the muscles and joints, which in turn bring nutrients to the cells and helps to remove waste.
Develops good posture
Stretching helps keep your muscles from becoming tight and sore, which in turn, allows for better posture and fewer aches and pains.
Relieves stress, anxiety and fatigue
Tense muscles are often accompanied by stress. Stretching relaxes those muscles and brings you a sense of well-being and relief.
Decreases risk from injury
When your muscles and joints are tight, stretching before and after a workout, loosens and protects them from becoming painful after exercise.
Now that you know the advantages of stretching, let’s practice a few techniques.
Calf
This is the muscle that runs along the back of the lower leg. Stand at arm’s length from a wall. Put one foot behind the other. The right knee should be straight and the right heel positioned on the floor as you slowly bend the left leg forward. Always hold your back straight and your hips forward.
Hamstring
Your hamstring runs along the back of your upper leg. Lie on the floor, placing one leg against the wall. Relax your heel alongside the wall and bend your knee slightly. Gently straighten your leg until you feel a stretch along the back of your thigh.
Quadriceps
The quads run along the front of your thigh. Standing next to a wall for support, gently grasp your ankle. Pull your heel up and back until you feel a stretch in the front of your thigh. Hold your stomach in tight and keep your knees together.
Shoulders
Bring your left arm above or below your elbow and hold gently. Repeat with your right arm.
Neck
Bend your head forward and gently to the left. Do the same thing on the right. Hold to a comfortable position.
Warm-up
Always prepare your body for what is about to come. Remember to stretch cold muscles to prevent your risk of injury. Don’t rush stretching. Take things slow and easy.
Breathe
Never hold your breath! Inhale slowly as you begin your stretch and exhale as you complete it.
Cool down
The cool down is just as important as stretching because it gradually brings your heart rate down without shocking your body. It also helps to relax your muscles before stretching takes place.
Tips:
1. If it hurts, don’t do it! Hold each stretch for at least thirty to sixty seconds. If you feel pain or discomfort, back off.
2. Never bounce while you’re stretching because it can cause injury to your muscle tissue.
3. If you have a chronic medical condition or an injury, seek medical advice from a professional. Modify stretching is always advisable.
4. If you don’t exercise regularly, take a few minutes to stretch your body every morning and again before going to bed to maintain flexibility.
5. Make a habit to stretch daily and your body will thank you.
I would love to hear your feedback, so send me all your comments.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.
MASTERING METABOLISM
Posted on: August 9, 2012
It takes a lot of dedication and commitment, no matter what your age.
Photo by puck90
http://www.flickr.com/photos/puck90/3563817003/
I thought it would be a good idea to start posting some of my published articles on my blog. For those of you who are interested, you can read them here. “Mastering Metabolism”, was one of my first articles published. I hope you enjoy reading it as much as I enjoyed writing it.
Mastering Metabolism
by Ann Blanton
If you want a metabolism that blasts through fat like a vehicle burns through fuel, you’ll have to eat more food and exercise in a certain way.
When foods are absorbed, they’re broken down into proteins, carbohydrates and fats, and then digested by the body. This allows the body to function, grow and repair itself.
Many individuals believe that their metabolism slows down with time. This is true, because people become more sedentary. Your metabolism naturally slows approximately five percent every 10 years. But, regardless of what pace your body’s metabolism has, good nutrition and exercise are necessary to keep your body in perfect balance.
You’ll notice a significant difference in your metabolic rate if you eat a healthy breakfast every day. “A healthy breakfast gives you energy to start your day, especially when taking in carbohydrates from cereal and fruit,” says registered nutritionist Geoffrey Axiak.
Consume most of your calories early in the day. If possible, make dinner your smallest meal. Doing this helps your body to process and burn food while you’re awake and moving around.
Water is the most important source of nourishment for your body. “Water before breakfast purifies the body and makes your metabolism more efficient,” explains Axiak.
Because water is the body’s lubricant, it flushes out toxins and keeps the kidneys functioning properly.
Foods such as celery, cabbage, brussel sprouts, broccoli and cauliflower are considered high-energy foods. “Fruits, especially grapefruits and apples, will boost your metabolism,” says Axiak. Whole grains such as brown rice, whole wheat bread, barley, oatmeal and popcorn also are high-energy foods.
Cardiovascular exercise is one way to stimulate your metabolism. It makes your body use more calories, because the large muscle groups need more calories to perform during your aerobic activity. When your body sees this increased need, it drives its energy need during regular activity. After weeks and months of requiring more energy, you may see results through increased fat loss.
“Resistance training can also increase your life expectancy because it increases your capabilities by keeping your joints, bones and muscles stronger for longer so you can do more of the things that make up living,” comments Jonathan Ross, 2010 Idea Personal Trainer of the Year. “Aerobic activity might save your life, but strength training makes it worth living.”
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirits”, published as an anthology in a book titled, “Heartscapes”.
Let’s take a walk
Posted on: July 18, 2012
Let’s take a walk
by Ann Blanton
Walking is the easiest and least expensive way to get where you’re going, especially with the price of fuel on the rise. The biggest challenge is to make a commitment and stick with it, so let’s put those hard earned dollars back in our pocket, tie up those sneakers and let’s get moving.
Sedentary Lifestyle
It doesn’t matter how much you weigh, if you live a sedentary lifestyle and have no physical movement, you’re at a higher risk for cancer. This is because inactivity or sitting for long periods of time are linked to increased inflammation and other statistics for chronic diseases like cancer, diabetes and heart disease. Some studies show that walking daily can decrease the risks of developing cancer significantly.
Benefits
The benefits of walking are endless. Not only does it lower the risk of most diseases, it also gives you more energy, lifts your mood and boosts your immune system.
Let’s take a look at other advantages that walking provides.
- Reduces the risk of coronary disease and stroke
- Lowers blood pressure and reduces cholesterol
- Increases bone density and prevents osteoporosis
- Improves physical and mental well-being
Walking for fitness can vary according to an individual’s age and level of activity. Typically, a brisk walk is best. A simple way to learn to walk briskly is by taking the “talk test”. This means to walk as fast as you can while carrying on a conversation without becoming out of breath. Depending on your fitness level, this might take a few weeks to achieve.
General Health and Longevity
Because walking helps to strengthen your bones, joints have a better range of movement and muscles are more flexible.
Weight Control
It’s recommended to walk briskly at least three times a week for a minimum of thirty minutes if you want to lose weight. For more experienced walkers, a maximum of five days a week for sixty minutes is advisable. Maintaining your weight and fitness level can be accomplished by walking three to four days a week for forty-five minutes.
Tip:
To burn even more calories, don’t forget to swing your arms.
Mental Health
Walking is man’s best medicine! If you’re feeling down, walking can ease the burden and lift your mood. When endorphins are released into the body during activity, it alleviates pain and creates a sense of well-being.
If the shoe fits, wear it!
If walking is something you’re serious about, it’s important to invest in a good pair of walking shoes. If you neglect your feet, you’ll feel discomfort and make it more difficult to walk.
Begin slowly
When beginning a walking program, don’t set unreasonable expectations. Beginners should start slowly and walk every other day. When you begin to feel stronger, than add an extra day or two into your routine. If you can’t walk for long periods of time, don’t get discouraged. As you become more advanced, your distance will gradually increase.
Pick a time and place
Decide what time works best for you. Some people find it enjoyable to walk early in the morning, while others find it a way to relax at the end of a long day. What works best for you?
Choose a familiar place
It could be something as simple as a walk around the block, a nearby park or a walking path. It’s important to “shake” things up a bit once you’ve become comfortable with your routine. To prevent boredom, you might vary your routine by choosing different places or directions to walk.
Have a back- up plan
What do you do when the weather doesn’t permit you to walk outdoors? If it isn’t life threatening, you beat the bad weather, dress accordingly and brave the elements. What’s your back-up plan?
Stretch before and after
This is important to prevent injury and soreness. It also helps to tone your muscles. Plus, it limbers and conditions the muscles to be long, lean and strong. Conditioned muscles helps you to handle exercise better.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I’ve just had my first creative story published as an anthology in a book titled, “Heartscapes”.
Ann Blanton Let's talk health, fitness, nutrition and everything in between 