Best Fitness Blog

... By Karli Taylor

What’s the one piece of workout gear you can’t live without? Your ipod? A good water bottle? A matching track suit? Think again- the single most important piece of equipment to virtually any kind of exercise program -- running, aerobics, hiking, tennis, basketball -- is the right pair of shoes. A good pair of shoes can make or break your workout, so how do you pick the right pair?

The biggest mistake people make when they start an exercise program is just reaching into the closet and pulling out an old pair of sneakers, or going to the store and buying a new pair based on looks alone.

First, be sure you are looking for the right sneakers for the right activity. And yes, it does matter. A shoe made for running is very different from a shoe made for basketball or tennis, in a number of ways. Think about the way you move when you run – always forward right? Now think about tennis, or basketball or even soccer- you move sideways just as often as you move forward. This small detail changes the placement of extra support when a shoe is designed.

Those examples may seem obvious, but even walking shoes are different than running shoes. Runners land more on their forefoot when they strike the ground, while walkers have a heavier heel strike. Something this simple changes where extra padding is built into a shoe. If you are a walker who sometimes adds jogging or running to the mix, go with the runner as you need the extra padding more for the higher impact involved in the running motion.

What if you aren’t heavily into running, walking, tennis, or any one particular sport? What if you go to the gym occasionally, maybe play tennis with a co-worker once in a while, or shoot hoops on the weekend with the kids? For you, a cross-trainer might be the best choice.

Next step is to make sure the shoe truly fits. I know it seems obvious, but many of us have been walking around in shoes that are either too tight or way too big for most of our lives. Take the extra few minutes to get both of your feet measured the next time you buy shoes. It won’t take long, and the right fit will make a huge difference.

Regardless of what type of shoe you end up with, dedicate those shoes to working out only. By using your workout shoes as your everyday shoes, you will break them down much faster and the benefit you have gained form choosing the right shoe will soon be lost.

Keep in mind that even if you dedicate your shoes to a specific purpose, they will need to be replaced eventually. Most experts recommend that runners replace their shoes every 300-500 miles. If you don’t run enough to have a mile count, base the life of your shoes on the frequency with which you work out. If you’re exercising on a casual basis, you can make your shoes last a year, but if you’re working out at least 5 days each week, six months is pretty much your limit.

... by Karli Taylor

As the temperature drops outside, more and more of us are bringing our workouts in from the cold. After walking, running or cycling outside for months, the unchanging scenery from the cardio deck can get boring pretty quickly. Don’t worry, there are quite a few ways to make exercising indoors more exciting until the snow melts next Spring.

If you exercise at home on a treadmill or other piece of equipment, try playing games with the timer. I know that countdown timer can seem daunting when you are stuck indoors, but if you use it creatively, it can make the time pass much more quickly.

The next time you get on that treadmill, walk at your normal pace for 5 minutes. Every 2 minutes thereafter, add one notch on the incline until it gets to its highest point. Since most treadmills have anywhere from 10-20 levels on incline, your whole workout could be complete by the time you reach the top! You do play a similar game with the resistance on a bike or an elliptical.

Speed intervals are also a good way to pass the time. You can use the time for this by speeding up for 30 seconds every 2 minutes, or for 2 minutes every 5. Another way to time intervals is with your iPod or your TV. If you watch TV while exercising, speed up for the commercials. If you listen to music, speed up every time the chorus plays. You get the idea, right?

If you belong to a gym that has group exercise classes, try a few of those. Feel embarrassed that you are uncoordinated or afraid that everyone else will be better at the activity that you are? Stay in the back of the room until you get comfortable or bring a friend who is also a novice. Once the music starts and you start to sweat, all of those worries will go away and the class will be over before you know it.

Finally, if you want to spice up your exercise routine, make an appointment with a fitness professional to learn something new. Challenging yourself to do something completely different will not only keep you from getting bored, it will also accelerate your fitness progress!

... by Karli Taylor

Let's talk about stretching. Why do we stretch? Some people think that it will prevent injury. Some people think it will prevent soreness. What if I were to tell you that the only thing stretching does is make you more flexible? Yup- that's it. So if you participate in a sport that requires flexibility- like gymnastics or even golf, then stretching will help your performance. But runners, skiers, baseball players- unless you are tight or imbalanced, stretching will not help your game.

Now Stretching does have its place- I don't want to be known as the anti-stretch trainer. If you are recovering from an injury, you should surely stretch. Why? Put simply, a healing muscle tends to be tighter than a normally functioning muscle, and like I mentioned earlier, if you are tight- STRETCH!

But when should you stretch? Every time I go to a race or a sporting event I see people lined up before the start stretching. I want to grab a microphone and scream at everyone! Stretching before an event will make you weaker. It will loosen up a muscle that is about to produce power- not a good thing. Think about a rubber band. When will a rubber band give the hardest snap back? When it is new or when it has been stretched out a few times? Make sense?

Before any event, warm up by moving dynamically. A dynamic warm-up is not a mile jog or walking a bit before the start. It consists of a series of exaggerated motions that take all of the joints about to be used through their full range of motion. Unlike stretching, dynamic warm ups do not require that you hold any one position for more than a second or two. For example, before a run take 10 or 15 steps each time lifting one knee up and pulling it into your chest. Turn around and walk back kicking your straight leg out in front of you each step. Follow that up by walking with a butt kick. Doing these 3 simple warm-up drills will prepare your body for the stress of hip flexion, knee flexion, hip extension and knee extension- the primary joint actions used while running or walking!

Static stretching, or holding a stretch for 30 seconds, comes after you run or work out. Can you ever stretch during a workout? Again, if something becomes very tight- go for it. Or, in the case of weight lifting, stretching the opposing muscle to that which you are training will actually make you stronger! Try it if you don't believe me. The next time you are weight training, stretch your biceps in between sets of a tricep exercise, or your quads in between sets of a hamstring exercise. Let me know what happens!

... By Karli Taylor

I hope you are sitting down for this one: After the age of 20, if you do not add activity to your day or cut calories, you will gain approximately one pound each year.

Now that I’ve gotten your attention, what if I told you that you don’t have to do anything drastic to keep that weight from creeping up on you? Feel better? Keep reading.

If you walked an average of 150 extra steps every single day, you will avoid that weight gain. That is the equivalent of walking for 3 minutes that you would normally be sitting. You can accomplish this simply by pacing your office or home while on the phone or parking a little bit further away from the front door or your office or grocery store.

Can’t find extra time during your average day to sneak in a few steps? You can accomplish the same thing by going to the gym for 30 minutes 10 times a year- yes- a year!

Now, let’s say you don’t just want to maintain your weight, but you’d like to lose a pound every year as you age. All you have to do is double those numbers and enjoy the benefits of virtually reversing the aging process!

The bottom line is simple: weight gain happens slowly over time. SO slowly, that sometimes we don’t see it until it’s too late and we have gained 20-30 pounds. Start being conscious of the amount of activity you do each day, and this sneaky weight gain will never impact your lifestyle!

... By Karli Taylor

Tis the season for holiday parties- both at the office and on the weekends.  We all know that we can’t possibly avoid ALL of them,  nor should we try.  There is no reason to shy away from the holiday festivities just because we are afraid of gaining those holiday pounds.  There are ways to enjoy the fun AND still fit in your favorite party outfit for New Years Eve. Here are a few tips to help keep out bellies from  shaking like bowls full of jelly :

• No matter what, exercise an hour a day, 4-5 days a week during the holidays. You can even exercise in 10 minute bursts throughout the day.  If you absolutely can’t fit in some kind of structured exercise, be conscious about increasing your normal daily activity throughout the day- park further away, take the stairs etc.
• Don't skip meals. Eat small snacks if you are saving up calories for a big feast. Skipping meals slows down your metabolism, leads to hunger, low energy levels and improper food choices.
• Don't pass up favorite foods or deprive yourself completely.   Allow yourself to have those things that you truly enjoy and do so in moderation.  If you deprive yourself completely, you will only crave those things more.
•  Don't go to a party starving. Before you leave home, eat something light.  Also, drink a extra  water the day of the party.
• Park  yourself as far away from the buffet table as you can. The harder it is to slip some extra goodies onto your plate, the less likely you are to do it!
• Alcoholic beverages pack on the calories so if you're going to drink alcohol, stick to light beer or something mixed with a diet soft drink or seltzer. Steer clear of  the eggnog, it is high in calories and fat.
• Most importantly, take the focus off of what is going into your mouth! Try to enjoy the season, not just the food!

... by Karli Taylor

Do you have trouble motivating yourself to get out of bed in the morning to get to the gym? Or maybe you say you’ll go on the way home from work, but somehow you get sidetracked?  Have you ever thought about arranging to meet a friend at the gym or the local track to work out together?

Experts say that pairing up with a work-out buddy  can make your workout easier to stick with and harder to miss.  Whether it's a running partner, a spotter in the gym, or a friend to break the ice with you and try that first yoga class, having a cohort not only makes you accountable, but can add a social element that many people lack in their busy days.

Though people do not typically start exercising for social reasons, it’s often the social factors that keep them working out. Stopping your evening gym time becomes more difficult when you have people there waiting for you.

The bond created between workout partners is strengthened due to shared goals and challenges.  It helps to have someone going through a similar experience- especially when the road is more difficult than you had originally thought.

Sound like a good idea, but you don’t know how to find a workout buddy?  If you don’t already have a pal in mind that has similar fitness goals, start taking group fitness classes at your gym.  Too shy to speak up to a stranger and ask them to work out with you? Tell the instructor what you’re looking for, he or she may have been asked by someone else already. 

Have a partner ready, but don’t know where to start? Set up a few sessions with a certified personal trainer to teach you how to exercise with each other and make the most of your time.  The trainer can give you exercises that you can do together and can teach you the proper way to spot each other when things get tough.

Regardless of how you choose to use the buddy system, the extra accountability, motivation and support will help you reach your fitness goals in an efficient and enjoyable way!