Healthcare Blog

Posts tagged "Fitness"

What Time Should I Work Out?

Work OutHave you ever wondered if your work out should be in the morning, evening, or in-between for best results? I have on multiple occasions. I know that when I wake up and work out I have better sustained energy throughout my day and working out in the evening can help with my sleep, but what is ideal?  According to Russel Pate, M.D., and professor of exercise science at the University of South Carolina, “The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis.” Well there you have it, it’s not an exact when, it’s just the exact when for you personally each day.

It all comes down to being consistent and doing what works best for you. Later on in the article posted by the American Heart Association Pate says, “If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out. Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.” HA! Finally! I don’t have to make myself a morning person! Obviously I’m not a morning person and I am more than willing to let one man with his credentials tell me I don’t have to wake up early. He goes on to mention that there are differences in the way a workout effects your body depending on the time of day you work out, but that the differences are minimal compared to the overall effect working out consistently.

All in all it’s about doing it even if you’re tight on time, find the time that works best for you and your schedule and stick to it. What time of day do you work out? Why do you choose that time frame?

Read the full article HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , ,

Which Group Fitness Is For You?

I’ve often wondered which group fitness is better for each person as I see different styles and types pop up constantly. You can take your pick these days whether it’s Orange Theory, Curves, Crossfit, Yoga (Allllll the styles of yoga), Zumba, or Spinning. The list goes on and on so which one is better for each body type and moreover which body type I’m trying to achieve. A great article on SELF.com digs deeper into many styles of working out and the benefits of each. Here are the “Goal” and “Try” snippets from the article:

Group Fitness
Goal: “I want something to balance out my cardio”

Try: Yoga or barre classes

I’ve done Barre class and I have no idea how that balances your cardio other than kicking your derriere so much that you just lay on the floor. Taaa daaa balance achieved. These are not my snippets though so I will continue with what SELF recommends.

Goal: “I want a one-stop-shop so I don’t have to run.”

Try: Zumba, kickboxing, Spinning, boot camp or step aerobics

Don’t worry there won’t be any need for running after these and lets face it walking could be a challenge the next day as well.

Goal: “I want to firm up my trouble spots, fast.”

Try: Classes targeted at those specific body parts

I believe I just signed up for every class on the schedule with this recommendation.

Goal: “I need something to help me relax.”

Try: Restorative yoga or kickboxing

I’m a big fan of sleep for this one, but restorative yoga is amazing as well. Kickboxing, well maybe that’s how Rhonda Rousey relaxes, but I don’t see it being my cup of tea.

Goal: “I want to look longer and leaner.”

Try: Barre workouts or Pilates

Or you can just grab a different set of parents because I don’t believe at my age I will be looking any “longer”.

In all seriousness there is a world of group exercises and each has their benefit for what you are looking to achieve. Don’t just jump into any class, rather look at your goals and research which type of class would help you meet your target most efficiently. Are you already going to group exercise classes? If you are which ones do you enjoy and if not which goals are you looking to reach?

Read the full article on Self.com HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , , ,

Which Cardio Is Best?

Many Americans do the ups and downs of weight loss, but never see substantial results. We obliterate ourselves in the gym, but don’t back it up with our diet. The diet is a key part to any weight loss regime, but when I say diet I do not mean a fad or weight loss trick. Your diet is what you eat on a daily basis, it is meant to be your lifestyle. The other component is the gym to help speed up metabolism and to allow your body the efficient tools it needs to burn fat cells. So which Cardio is best? Should I swim, run, row, throw, jump, or kick? All options are good, but these options aren’t going to help you progress in your fat loss journey as fast as you would like. Morelli

An amazing online trainer named Michael Morelli that I follow on Instagram and on his WEBSITE goes into why weights will help you lose weight faster. The program that he promotes is HIIT MAX or High Intensity Interval Training. By combining a series of exercises to keep your heart rate up you maintain the optimal heart rate for weight loss. The HIIT recommended is not just cardio, but strength training as a form of cardio. Morelli quotes on his website, “weight training is by far the most effective way to rid yourself of unwanted body fat, torch calories and boost your metabolism.”

The more I look into weight loss options I realize how very wrong I’ve been doing it over the years, or not doing it rather. Mindset is the biggest battle. I suppose I will have to move beyond my single sit-up every morning and get back into the gym and start some HIIT MAX. Have you heard of this kind of interval training and the benefits of weights on fat loss, or are you still running miles on the treadmill and not getting anywhere…literally?

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , ,

Are 8 Glasses of Water Really Good For You?

There have been countless times and countless things I’ve read that say to drink 8 glasses of water a day. So lugging around my water bottle and constantly running to the little restroom has been something I’ve become accustomed to on my journey to fitness. Today I came across an interesting article that intrigued me and I’m inclined to believe its truth over some of the others pushing the water bandwagon. Schmidt’s Human Physiology states, “A Person weighing 155 lbs requires at least 59 oz of water per day. Of this amount 650 ml is obtained by drinking, 750 ml is the water contained in solid food, and 350 ml is oxidation water. If more than this amount is consumed by a healthy person it is excreted by the kidneys, but in people with heart and kidney disease it may be retained.” If you go off of this you truly need very little water to maintain your hydration if you are keeping up with a balanced diet.

waterThe article written on Modern Health Monks blog is decently humor filled, but I love some of the information he gives. Noting that our body knows when we are thirsty and will tell us when to drink more water when we are in need of it. Moreover stating that constantly running to and from the restroom can’t truly be the best for us. That has been a question in my mind for a while now. I feel counteractive and wonder why I am drinking this much water if all my body is doing is getting rid of it. Water is extremely good for you don’t get me wrong, but with anything there is a balance.

There are very few things in life that are a one size fits all rule, and the gallon of water a day will and should differentiate with each person’s weight, diet choices, and a number of other factors. Instead of grabbing your water each day with the explicit goal of downing the gallon, perhaps we should be listening to what our body wants more. Do you think you are giving yourself enough, too little, or too much water? Read the entire article my Alexander Heyne HERE

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Posted by Lauren Yeager in All Posts, Wellness and tagged , , , , , ,

Yoga Is Not Just For The Flexible

Ayoga-for-all common misconception to those not immersed in the yoga bubble is that you have to be flexible to practice yoga. Keeping up with a healthy lifestyle is incredibly important and yoga can be practiced at any age whether you have a limited range of motion or are the most flexible person on Earth. The typical yoga that you see in photos or on the cover of Yoga Journal is not where you start a yoga practice.

Each pose you see has a modification to enable a beginner to ease into each “asana” or posture. Many people stay in the modified pose indefinitely and gain the very same benefits someone in the full expression of the pose achieve. Young YogaYoga helps with alignment and a continued practice can improve posture among other aches and pains within the body. Yoga seemed to start as the fashionable thing to do and in time has become a staple of many communities, with often the smallest of towns having a studio you can practice at.

Most studios offer a free week trial and if you aren’t comfortable going to a studio there are many options for an at home practice with videos or the new Gaiam TV. The biggest thing in starting a yoga journey is understanding that the goal is not to push yourself but rather to learn yourself and how your body moves and reacts. Not all postures are for everybody. We are our own worst critics and learning to be gentle on ourselves will help us to grow in overall wellness. With anything in life it does not happen overnight it’s a process. If you want to find a studio near you go to Yoga Finder.

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , , , ,

Willing to Spend on Fitness?

The health and wellness industry seems to be booming or perhaps it’s just that I follow the industry closer than I have in the past. FitnessI don’t think that’s it though. The age of your at home fitness video’s isn’t cutting it anymore, sorry Jane Fonda. An article on Mind Body Green states that an all-inclusive gym membership doesn’t even satisfy consumers.  Sure you might be able to go to a class that interests you, but I have found that the all-inclusive gyms don’t have the best instructors. Individuals are choosing boutique type workout facilities that cater to their exact workout preference.

Many of the studios come with a heftier price tag then a typical gym membership, but people are willing to pay to get exactly what they want. The benefit is being able to work out with people just as into the class as you are. I’ve seen with the CrossFit movement just how encouraging it can be to have likeminded people cheering you on. There’s a little less cheering in a yoga class, but there’s fellow “om” chanters right beside you as well as a teacher solely dedicated to helping you perfect your yoga postures.

When people are paying a higher price tag the drive to go increases. When you put a monetary value on your workouts you don’t want to waste your money, so your excuses go out the window. Plus the majority of these types of specialized workout facilities typically come with nicer locker rooms and a little bit of pampering. You no longer need to wear your shower shoes, because the facility is more spa like rather that nasty gym locker room.

What are you willing to spend on your workouts? If you are paying for a workout facility like this are you more inclined to go on a regular basis?

Read the full article from Mind Body Green HERE

 

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , ,

Workout Routine for Work

Often times when work schedules are out of control the first thing to go are our healthy eating habits and our workout routine. There are ways to take your healthy self into your busy schedule though and here’s a few ways from Mind Body Green.

Make sure to give yourself enough time in the morning to eat a decent breakfast. While you’re in the kitchen for the morning try planning for a healthy lunch instead of rushing out the door and expecting to grab something semi-healthy at a place near the office. The other key is to drink water. When you are hydrated you feel less hungry and more alert. MBG says to keep these tips in mind: low-sodium, low-sugar, and reduced carbs. I know if I don’t have it in the house I’m much more inclined to choose a healthy option. Make your choices while you’re at the grocery store, then you have no choice.

When you need to workout on a tight schedule you might want to switch your morning or evening workout routine to your lunch hour. You don’t always need a two hour workout at the gym to stay in shape. A 30 minute routine that gets your heart rate up each day can be just as beneficial as long as you are consistent. This is one workout that MBG suggests:

  • Walk/job around perimeter of building for 10 minutesWorkout Routine
  • 20 seconds of squats
  • 30 seconds of push-ups
  • 30 second reverse lunge on left leg
  • 30 second reverse lunge on right leg
  • 30 second triceps dips on a chair/curb/bench
  • 1 minute plank on hands
  • 30 second side plank on right elbow
  • 30 second side plank on left elbow
  • Rest briefly and repeat two more times without initial jog
  • 5-minute cool down, slow jog around the building

Now I don’t know where you live but here in Denver this isn’t exactly an option in the winter and in the summer if I did this I would come back into work looking like a truck hit me. The key is to find what works best for you. What have you found to help you stay in shape and eating healthy during your busy work schedule?

Read the full Mind Body Green post HERE

 

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , ,

Tips From A Triathlete

Just reading about Meredith Kessler, a triathlete, I’m beyond impressed. She’s about to complete her 55th long- distance Ironman race. That’s 5-5 FIFTY FIVE races, just WOW! Many people that aren’t familiar with a triathlon don’t know that there are different distances that can be competed in. The race is comprised of swimming, biking, and running making this the complete cardio killer. The different distances are here as swim/bike/run:

  • Super sprint triathlon: 400m/10km/2.5km.Triathlon
  • Sprint distance triathlon: 750m/20km/5km.
  • Standard distance triathlon: 1500m/40km/10km.
  • Middle distance triathlon: 2.5km/80km/20k.
  • Long distance triathlon: 4km/120km/30km.
  • Ironman distance triathlon: 3.8km/180km/42km.

Several years ago I contemplated competing in a triathlon. Several years later I still haven’t, but starting back into my fitness journey I love reading through the list of tips from Meredith. Who knows perhaps a super sprint distance is in my next years future. Meredith said, “I love the Ironman events because although it’s extremely challenging , mentally and physically, I am on a team with my family, friends, supporters and colleagues, who have all worked hard to get me where I am today.” Here are a few of her tips that go along with the fuel that fires her.

Number one on her list is “Do NOT try anything new on race day, use and do what you did in your training. New shoes=new blisters. New foods=don’t even go there.” Number eight is, “Minimize eating salads before a race, high-fiber veggies can create gastrointestinal discomfort, especially during biking or running. Plus they don’t provide sufficient carbs for energy.” 35 is, “Treat each aid station on the course as a rolling buffet, eat and drink to keep going strong and fueled.” Although her tips are focused on being a triathlete this is not the only form of exercise that many of her tips can be applied to.

Have you ever thought about doing a triathlon? What type of fitness goals do you strive for or hope to reach? Read more of Meredith Kesslers on Mind Body Green’s website HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , ,

Find the Time for Exercise in the Fall

fall exerciseWith the fall season fast approaching, and I’m talking less than a month away, most of us have seen our lives kick up a notch. The summer is a free for all fun in the sun, but come fall it seems like I don’t even have a minute to breathe. It’s when kids go back to school, work ramps up, and the sun stays away for longer. What we often times don’t realize is that we don’t need to spend grueling hours in the gym to have a successful workout routine. Most of us are able to find 30 minutes in a day to devote to making ourselves feel better.

Now let me talk about this feeling better aspect to exercise for a moment. As the days grow shorter the dark hours remain longer and with that can come somewhat of a depressive state of mind. Exercise heightens our serotonin levels that attribute to overall happiness and wellness. So with the days shorter a quick thirty minute stroll around the neighborhood will help that doom and gloom. Plus who doesn’t love getting outside and viewing the breathtaking autumn leaves.

A great article on About Health encourages planning outdoor fall activities like apple picking or hiking. So before the snow comes start your habit of exercise now to carry you through the winter months. Most exercise is easier outside rather than in the gym, the view is certainly better! So you have a month left to make exercising a habit, what will you start with, hiking, a walk around the neighborhood, or an adventure of apple picking?

Read the full article on About Health HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , ,

Walking for an Active Lifestyle

Simple walking can improve our overall health. According to The Centers for Disease Control and Prevention, heart disease is the number one killer in America. Research shows that walking as little as 30 minutes a day can reduce our risk by 40 percent. Sounds like a good reason to start taking some extra steps to me. MindBodyGreen posts a fun article on why you should walk as well as how to get the most out of your walk. Many have heard that Americans are some of the most lazy in the world and we are known for our fast food and lack of get up and go. Unfortunately that sedentary lifestyle attributes to 300,000 deaths each year in the United States alone. GASP! So what can take us from the lack of motivation to enjoying some more sunshine and taking a walk? Simply doing it! Behavior is first changed in your mind then with action there after. Make a choice daily to get up and take that walk and see how you feel each day. An article habit creation charts anywhere from 18-254 days to from a new habit. On average, it takes more than 2 months before a new behavior becomes automatic. Looking at that my plan of snapping my fingers andwalking having my daily workout become something I enjoy and do automatically hasn’t happened yet. It looks like I’m on the later end of the habit forming average. With this knowledge will you start walking for thirty minutes a day and take note of how long it takes you to form the habit? Read James Clears post on habits HERE

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Posted by Lauren Yeager in Active Lifestyle, All Posts and tagged , , , , , , , ,