Category Archives: Exercising

What’s All the Hype About CrossFit?

20 Thursday Mar 2014

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week101CrossFit. It seems to be all the rage. Gyms just for CrossFit are popping up everywhere with family members and friends of mine joining this latest fitness craze that has taken off like wildfire.

So I went exploring to check it out and see what this so-called “ultimate power combination” was all about. I checked out a few nearby facilities, reviewed their membership plans, and even contemplating investing in a CrossFit gym not too far from my home. But in the end, I decided CrossFit wasn’t for me (due to my longstanding lower back issues) but it might be the right fitness regimen for you! Here’s more.

Greg Glassman first came up with CrossFit back in the 1990s. Prior, Glassman first coached gymnastics at a local YMCA in Southern California and later trained professional athletes and celebrities in local gyms. He discovered high intensity workouts worked best with his clientele and later concluded bodybuilding and endurance programs should be incorporated when he began training law enforcers. In 1995, Glassman took his developed fitness technique and opened up his first official CrossFit gym in Santa Cruz. His program received immediate attention and recognition. Six years later, he launched crossfit.com as an open source program – meaning anybody could now use his program – that includes a library of workout and exercise demo videos, an active discussion forum and the Workout of the Day. Then a few subsequent years later, Glassman took CrossFit to another level by launching an affiliation program. Today, members of more than 9,000 affiliated gyms practice CrossFit worldwide.

Getting back to the program itself. CrossFit is a very unique strength and conditioning exercise regimen with the goal of bettering one’s muscular strength, cardio-respiratory endurance, and flexibility. This is accomplished by stringing together a perpetually varied mix of skills and drills that most commonly associated with Olympic weight lifting, gymnastics, and metabolic conditioning. All movements are continuous, diverse and performed at high intensities to help the exerciser to ultimately become more dexterous with their accuracy, agility, balance, cardiovascular endurance, coordination, flexibility, power, speed, stamina, and strength.

Workouts include short but intense movements using your body weight, such as air squats, back extensions, box jumps, burpees, cartwheels, dips, handstands and handstand push-ups, hanging knees-to-elbows and toes-to-bar, hip extensions, holds, jump rope, kips, L-sits, lunges, muscle-ups, pirouettes, pull-ups, push-ups, ring dips, rope climbs, scales, and sit-ups. For distance and endurance, it’s biking, running, swimming, and rowing. Weight training is a mix of barbell snatches, bench presses, clean lifts, deadlifts, kettlebell swings, power cleans, push presses, snatches, squats, thrusters, and wallballs with a medicine ball.

The key is to constantly move, constantly challenge yourself and constantly advance your abilities; to become measurably stronger, faster, and fitter. And due to CrossFit’s intensity level, it also yields a very high calorie-burning capacity with the actual count based on the participant’s physical abilities, weight and aerobic capacity on top of the actual workout itself.

When it comes to nutrition, CrossFit devotees typically indulge on a diet rich in vegetables, lean meats, nuts and seeds and, in more particulars, 30 percent protein, 40 percent carbohydrates and 30 percent fat, with the principles and guidelines of the CrossFit diet duplicating those in the Paleo Diet. Hence by combining two very distinct lifestyles together, participants will not only feel better but also perform better and possibly experience mouth-dropping results.

So if you have your own curiosity about CrossFit, check out a local CrossFit gym. Most offer free passes or the first month at a discount so you can first hand determine if this fitness program is for you. You never know what you will discover unless you give it a go.

Be Fit. Be Strong. Be Well.
Adriana

The Health Benefits from Riding a Horse

10 Monday Mar 2014

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week100I have loved horses as long as I can remember. To me, there is something alluring about these large mammals where you can whip your leg around their high backs and feel like you are flying across fields and sailing through the wind. It’s the feeling of total detachment from the world, a sensation of total freedom. When you are on a horse, the world is at your feet and all feels obtainable.

My passion for horses is most likely why I had my son start to ride horses on a leadline by the age of two at the barn right down the street from my parents’ house and my daughter soon after she could walk. Cassandra would hang onto the horn of the Western saddle and smile with great glee. By two, she was taking weekly leadline rides on “Sunshine,” by four weekly English riding lessons, and on her fifth birthday, Cassandra competed in her very first horseshow on “Penny.” Today, my daughter proudly and lovingly cares for her horse “Emma,” a grey Connemara and Irish Sport Horse mix breed, and rides as a junior on Stonehill College’s varsity equestrian team.

To some, saddling up and riding a horse may seem more like a fun time on the back of a horse in the fresh air than an actual workout. After all, the great strong horse is doing most of the work, right, with its cantering and jumping plus carrying the weight of the rider?

My daughter would quickly tell you “no” and rightly so. The rider actually benefits just as much, if not more, than the four-legged mount, as horseback riding offers the rider both physical and mental perks like many mainstream sports.

The psychological benefits from riding horses are plentiful. It reduces stress levels of the rider, improves self-confidence and concentration abilities, teaches and instills self-discipline and patience, encourages risk-taking, and offers socializing and comradely just by the mere interaction with fellow riders, instructors, vets, barn help, and others.

In addition to the mental benefits, the physical health perks are just as rewarding. Let’s start with calorie loss. You can burn a decent amount of calories when riding horses, depending on your age, body mass, and the intensity of your ride. At a walk, you can burn 150-200 calories per hour, trot 400-550, and a full gallop can burn off 700 calories for a full hour!

Riding horses provides great muscle development and conditioning in the rider and requires intense muscle use and memory. Riders strengthen their arms, legs, thighs, back, and pelvis muscles, especially from the contracting and relaxing of their muscles in an attempt to stay on the horse and remain balanced. They develop a stronger core, better sense of balance, and enhanced eye hand coordination; hence why riding horses is often offered as a therapeutic exercise from those suffering from physical challenges. Moreover, riding increases the range of the motion of the rider’s joints and improves their upper respiration and circulation of blood flow in their body.

There is additional muscle strengthening and extra calories burned also from carrying saddles around, hauling hay and feed, carrying buckets of water, shoveling droppings, repositioning jumps, moving trunks, and more. Let’s face it; riding horses is a very physical and demanding activity.

So when given the opportunity to ride a horse, get your boots on, grab a riding helmet, and saddle up! Your joy ride will give back to your body, heart, and mind immensely not to mention put a big smile on you inside and out.

Be Fit. Be Strong. Be Well.
Adriana

Working Out While You’re at Work

06 Thursday Mar 2014

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week99Over the years, I often come in contact with individuals who right off the bat tell me they just don’t have time to go to the gym or can’t find any time during the day for a workout. I often smile and listen to their various excuses as why they can’t. For some reason, they feel a need to confess and confide in me.

For the most part, it’s hogwash. There are NO excuses as it’s all about priorities, remaining discipline and focused, and being true to you.

But let’s just say one is really too busy to find the time to work out, especially during the workweek with juggling work, family, and home. Well then I say, get creative! Find ways to whittle it in with easy moves that will yield results.

Below are 20 simple exercises, including isometrics and cardio, you can discreetly sneak in during the day to boost your energy levels, relieve stress, and burn extra calories.

1. Wake up 15 minutes earlier to walk and down the steps in your home for 15 minutes. Increase the time if you can.

2. Park your car the furthest spot away from your office building, grocery story, shopping mall, etc. and briskly walk to your destination.

3. Always skip the elevator and take the stairs instead, both ways, up and down.

4. Replace your desk chair with a height appropriate, stability ball. It’s great for your core!

5. Neck rotations at your desk by dropping your chin and rolling your neck then raise your chin up and bend your neck to each side.

6. Shoulder raises; raise them up to your ears, hold, and then relax.

7. Wrist stretches while sitting. Extend one arm out with your palm up. With your other hand, grab your fingers and lightly pull them down to give your forearm with a good stretch.

8. Clench your fists and flex your forearms and count to 10.

9. Hand stretches; squeeze a pen and focus on your forearm muscles.

10. Push your palms together, positioned in opposite directions, and hold for 20 seconds.

11. Ab crunches; sit up in your chair with feet flat on floor and arms to your sides. Tighten your abs and keep tightening them for 5 seconds. Release and then repeat again.

12. Glut squeezes while sitting or standing. Lift your butt about a full inch off your seat squeeze your butt cheeks together. Hold for a full 30-60 seconds and then relax. Repeat.

13. Thigh squeezes while sitting in your chair. Place your fist between your knees and squeeze your knees together. Hold for a count of 10.

14. Just for the ladies … kegels … whenever you are sitting.

15, Leg extensions while sitting in your chair. Lift one leg off the floor and extend it straight out. Hold for two seconds. Lower the foot, but stop a few inches before you reach the floor. Hold for five seconds, and then switch to the opposite side. Repeat 15 times on each side.

16. Toe raises with your heels firmly on the ground when sitting at your desk for a full 30-60 seconds. Repeat.

17. Spend at least half of your lunch break taking a brisk walk outside.

18. Walk to the restroom that is the furthest away in the building.

19. Walk to a co-worker’s area to deliver a message instead of sending an email.

20. Keep your leg muscles stretched. Every time your finish a task or once every hour, stand up and walk for 5 minutes.

Be Fit. Be Strong. Be Well.
Adriana

The Fitness Zest of Zumba

20 Thursday Feb 2014

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week96Several years ago, my longtime friend Jennifer O. sent me a text telling me to meet her at her gym to join in a Zumba® class. At the time, I never heard of it the class. All I knew is it was some type of Latin-inspired aerobic dance-fitness class. Like always, I was up for a new endeavor and so I met her.

I positioned myself a couple behind the instructor so I could follow along easier. The upbeat music started pumping and so did the dance moves. I felt like I was playing Simon Says as I was constantly one step behind the teacher as she wiggled, twisted, turned, spun, and shook. What had I gotten myself into? While I am very athletically inclined and have excellent hand eye coordination, moving my body naturally to music and memorizing choreographed dance moves was never one of my personal fortes. But I carried on and noticed others simply loving the class, easily mastering the moves as Zumba veterans.

Created in the 1990s by Colombian dancer and choreographer Alberto “Beto” Perez, the word “Zumba” derives from a Colombian word meaning to move quickly and have fun! The energizing group exercise is growing in popularity with over 14 million people partaking in weekly classes in over 140,000 locations across more than 150 countries. The fun motto of the program is “Ditch the workout; join the party!” – ideal for those who don’t like to workout. Classes are typically one hour long and fuses aerobic activity with contemporary dance moves from various Latin styles – hip hop, samba, salsa, flamenco, soca, merengue, mambo, tango, and others – to nightclub-style choreography and heart-pumping music.

A great FYI is that there are several different types of classes of Zumba available; hence there is a class for every age and every ability level. In addition to the regular Zumba fitness classes, there is Zumba Core, which focuses solely on strengthening your mid body. Zumba Toning targets your abs, thighs, arms, and other muscles while Zumba Circuit features strength exercises on various circuit-training stations in timed intervals. ZumbaKids is specifically for kids, 4 to 12. Zumba Gold and Zumba Gold-Toning are both designed with the older generation in mind. Zumba Sentao is a chair workout, focusing on using your body weight to strengthen and tone.

The benefits of Zumba are many. Participates burn an average of 400 or more calories during an hour-long class. That tops step aerobics, hooping, power yoga and cardio kickboxing! Other benefits of the full body workout include better cardiovascular health, improved coordination, and increased mobility. It’s a total body toner, relieves tension and stress, and releases your blissful endorphins. Best of all, you don’t even feel like your exercising!

If you have yet to take a Zumba class, join in the next time your gym has one scheduled. You will quickly forget you where you are as you are mentally transported to a tropical oasis while you wiggle, twist, turn, spin, and shake to better health.

Be Fit. Be Strong. Be Well.
Adriana

Hiking Around Salzburg, Austria – A Fit and Fun Getaway

06 Thursday Feb 2014

Posted by in Exercising, Health and Wellness, Healthy Getaway, Hiking

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week90aIt’s a hiker’s dream. Fields that are alive with absolutely breathtaking endless peaks and valleys in and around enchanting Salzburg, Austria. Known worldwide as once the home of the Von Trapp family and the birthplace to musically talented Mozart, Salzburg is a must visit city! You will fall in love with the charming city as much as you will fall in love with the magnificent countryside. Dreamy spires, rolling green hills, and romantic picturesque gardens, the city and its surrounding landscape is loved by all who spend time here, with millions of visitors each year from around the world.

I had to the opportunity to be one of those millions and traveled to Salzburg to visit my daughter who was studying abroad at Universität Salzburg. I was really making the trip because she was there and had little idea of what I would be seeing or experiencing other than this was where the beloved “The Sound of Music” was filmed. But as soon as my taxi driver drove into the center of town and I got a first hand look, it was love at first sight with Salzburg as well.

The fourth-largest city in Austria, Salzburg sits along the Salzach River and is a very picturesque European town dotted with renowned baroque architecture, quaint shops and boutique, hidden away restaurants, and wonderful historic attractions. The people are warm and engaging and travel mostly around time by foot, bike, or boat. All of this in addition to being right by the Alps and only a few miles from the German (Bavarian) border, which makes exploring both country’s trails and mountainsides very easy to accomplish.

While my daughter attended class during the day, I would venture out to the nearby hills and mountains to hike to my heart’s content. There are hundreds of miles of hiking trails around Salzburg; too many to cover in just one trip. Many are reachable by public transportation or tour arrangements so no worries if you didn’t rent a car. Closest are the “house mountains” Untersberg and Gaisberg, both spectacular with well-groomed and well-marked trails.

If you only have one day to hike while in Salzburg, then Untersberg of the Berchtesgaden Alps is your mountain. With an elevation of 6,473 feet, it’s less than 10 miles from Salzburg and is reachable by bus. To get there, take Bus No. 25 from Hauptbanhof, Salzburg’s main railway station, to St. Leonhard. Once there, you can pick from several trails to lead you to the mountaintop or take a cable car for €21, an eight and a half minute journey. Once at the top, you will experience spectacular mountain-peak views and a wonderful birds-eye view of stunning Rositten Valley.

Gaisberg is just east of Salzburg and is part of the Limestone Alps with elevation of 4,226 feet. It’s easily identified by the massive antenna standing on the peak. Bus No. 151 from the Mirabellplatz Square will get you to the base, then catch a second bus through the district of Gnigl to reach the popular Gaisberg Trail. Follow this path to a viewing bridge where you have a clear look of the surrounding farmlands, Untersberg, and Salzburg.

And there are more hiking musts! Also close by is the Gerlospass, a mountain pass in the Alps between the Oberpinzgau region and Zillertal Valley. Once you reach the top, an elevation of 4,921 feet, you will see amazing views of parts of the Hohe Tauern National Park. The park itself has 700 square miles and home to Austria’s highest mountain, the Grossglockner at a whopping 12,460 feet! West of Salzburg is the Salzkammergut Lake District, a hiker’s paradise that sprawls from Salzburg along the Austrian Alpine Foreland and the Northern Limestone Alps to the peaks of the Dachstein Mountains. From the village of Fuschl, hike around Lake Fuschlsee or ascend Mont Schober for most beautiful views of the Alps. And just an hour south of Salzburg and right over the German boarder, is Königssee (King’s Lake) for a wonderful hike plus the Obersalzberg uplands in Berchtesgaden National Park. Looming cliffs and soaring mountains enclose the area.

Other nearby popular destinations to hike include: Mount Kehlstien, home to the renowned Eagle’s Nest; the Hochkogel mountain in the Tennengebirge section of the Alps, home to the Eisriesenwelt Werfen, the world’s large limestone ice cave; and for the diehard hiker, the Salzburger Almenweg, a one-of-a kind 217-mile-long trek through the mountain region of Pongau rwith over 120 alpine huts to stay overnight along your journey.

The choices are endless when it comes to hiking in Salzburg. All you just need to do is get on a plane and get there to enjoy!

Getting There: Salzburg has it’s own airport, Salzburg W.A. Mozart International Airport (SZG), the second largest international airport in Austria, located only two miles from the center of town. Once you land, your best bet is to take a taxi to your hotel. Another option is the bus from the airport, which is excellent in Salzburg, but can be lengthy in time with all the stops. Another option is to fly into Munich, Germany and take the Euro Rail to the Salzburg Hauptbahnhof Train Station or rent a car and drive 89 miles to Salzburg.

Accommodations: Best Western Hotel Elefant, Sigmund-Haffner-Gasse 4, Altstadt, Salzburg, Austria reception@elefant.at www.elefant.at Phone: +43 0662 84 33 97. I loved staying here! This is a very quaint, boutique-like hotel housed in a historic 700-year-old building in the heart of old Salzburg and directly off Getreidegasse, a street known for shopping and fine dining. It’s also easy walking distance to all of Salzburg’s major attractions. The non-smoking hotel offers state-of-the art accommodations, free Internet access, and a complimentary full breakfast that is simply delicious. Adjoining the hotel is one of their two restaurants in town, Restaurant Elefant, serving both Austrian and international specialties, fine wines, and the famous Salzburg Stiegl beer.

Nearby Activities: Sightseeing! Pick up a Salzburg Card from the Tourist Information Center and hop around to numerous attractions for just one price. Public transportation is also included! Admissions include Festung Hohensalzburg (Salzburg Fortress), Hellbrunn Palace and Trick Fountains, Marionette Museum, Mozart’s Birthplace and Residency, Museum of Modern Art, Museum of Natural History and Technology, Salzach Cruise, Salzburg Zoo, plus many more attractions. Or book a day trip through Viator (coach bus) or Bob’s Special Tours (mini van). I toured with both and enjoyed both equally. There are several excursions to choose from the salt mines and Bavarian Mountains to the Sound of Music Tour and Hohenwerfen Fortress, and many more.

Special Note: After a great day of hiking, dine at L’Osteria located right in the heart of the “new town” section Salzburg. It’s also just a stone’s throw from the Bridge of Locks of Love. Hands down now one of my favorite pizza places in town. We ate there a couple times. With a setting full of energy and good music flowing, this chic must-eat-at Italian restaurant serves timeless Italian cuisine at reasonable prices. Delicious platters include oversized pizzas baked in hearth oven, homemade pasta specialties, fresh crisp salads, and Tiramisu, Panna Cotta or Crema di Fragola for dessert. Fast and professional waiters serve. Make advance reservations as it’s always packed! L’Osteria Pizza E Pasta, Dreifaltigkeitsgasse 10, Salzburg 5020, Austria. salzburg@losteria.eu http://www.losteria.de Phone: +43 0662 87 06 58 10.

If you do have the chance to travel and hike in Salzburg, or already have, please leave a note below with more recommendations for all us to learn. My trip to Salzburg was so amazing and memorable; I know I will definitely return. And with this next trip, I will try some of your suggested posts!

Be Fit. Be Strong. Be Well.
Adriana

Yes, Women Can Bulk Up through Exercise

23 Thursday Jan 2014

Posted by in Exercising, Health and Wellness, Muscles, Running, Swimming

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“You won’t bulk up.” How many times have we heard this? For those of us who are convinced we can bulk up with certain exercises, but hear countless times that it’s not possible, well the later are wrong. We can. And I am one of them.

Despite having lower testosterone than men and regardless of watching what we eat, women with certain genetic makeups – especially those with small body frames – can build muscle easily and quickly, particularly in their thighs and buttock where fast twitch muscle is also often found. The muscle build up is often accomplished with resistance training, which is ANY form of exercise that causes a muscle to contract AGAINST an external resistance, creating a burn and a pump then a build in muscle. Not only is this with accomplished weights, but with popular cardio equipment including the treadmill, elliptical, and bicycle.

So what is a girl to do if that is the look she isn’t going for? What if she just wants to be tone and not overly muscular? Train for leanness and endurance.

We all know weight-training tones your muscles and can build muscle size. Increasing the weights used and the speed of reps can result in building muscle. So for muscles responding quickly to resistance, do the opposite. Perform more repetitions (15) with lighter weights completed within 90 seconds. Rest time should only be between 15 to 30 seconds for a cardio burn.

You may continue with your indoor cardio – running on a treadmill, pumping on an elliptical, and spinning a bike – but lower your tension on the equipment and limit your time to no more than 30 minutes a day.

If you can run outside versus on a treadmill, then do so. A treadmill forces your run through it’s push and pull resistance while a run outside is powered by 100% of you. You can also increase your cardio to longer than 30 minutes with the mechanical resistance now gone and up your days to five week since the movement of outdoor running will only make you leaner with amount of calories burned.

Also, incorporate exercises into your daily routine that helps to elongate your muscles, such as stretching, yoga, Pilates, swimming, walking, hiking, skating, and cross-country skiing. Sign up for a recreational soccer or basketball league. Join a running club. Play tennis, racquetball, or pickleball. Walk the course when playing golf.

Undoubtedly, you will need to do trial and error with your muscle-strengthening exercises before determining which workouts work best for you and your personal genetic makeup. Once discovered, set your limits and stick within those boundaries. Your goal is within reach.

Be Fit. Be Strong. Be Well.
Adriana

Finding a Gym That Is Right for You

16 Thursday Jan 2014

Posted by in Cardio, Exercising, Fitness Classes, New Year's Resolutions, Setting Goals, Training, Weight Training

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week85To those of us who happen to be working out to what seems like all our lives, selecting a new gym to call home away from home is an easy matter. But for those who infrequently visit a gym or never have, the task of selecting the best gym to meet your needs and goals might be intimidating and overwhelming.

So where to start? Create a list of criteria of what gym will best fit your goals, interests, needs, and lifestyle. This will help the gym that is right for you stand out from the rest of the pack. Here is what you should consider.

Your Goals
Want to lose weight? Tone up? Reduce stress? Get fitter? Increase energy? Socialize? Train for an event? Whatever your reason or reasons may be, write them down and a realistic timeline with benchmarks and a final goal date. Or perhaps this is no end date as this is now a lifelong commitment.

Your Lifestyle
Determine if you are a morning or evening workout person and the distance in miles or drive time you are willing to attend a gym. Then which makes more practical sense to you, belonging to a gym that is close your house, office, or even the daycare center or your child’s school? Do their open hours fit your schedule? Is there a separate workout room for women only if desired? Do you prefer the lush of a high-end spa gym or are the basics found in a Y just fine with you? And just as important as the other factors, how much are you willing to pay for a membership? Decide all before venturing.

Your Interests
What style of working out interests you or will keep you interested and motivated plus yields the results you desire? Possibilities include: body combat, boot camp, cardio, cross-fit, kickboxing, Pilates, spinning, step aerobics, swimming, Tai Chi, team activities, water aerobics, weight training, yoga, Zumba, and others. You might have to try a few to determine.

Your Needs
When it comes to the available equipment, what is the number of pieces so that you do not have to wait or your wait is lessoned? This especially applies to the cardio equipment, including treadmills, Stairmaster, ellipticals, rowing machines, and stationary bikes but also to the circuit training equipment, free weights, and training accessories.

Next, which gym amenities are must have’s besides the basics of perhaps a clean locker room? Here are several to consider: aerobics room, basketball courts, dance studio, daycare center, dietitians, exercise classes, indoor swimming pool, Jacuzzi, juice bar, masseuse, outdoor swimming pool, personal trainers, racquetball courts, restaurants, retail store, rock climbing wall, running track, sauna, snack bar, spinning room, tennis courts, and whirl pool.

Other considerations for selecting a gym is what is its reputation in the community and what credentials do the staff have? Are there any reciprocal agreements? What is the cost for a guest pass? How often is the equipment updated?

Finding a gym that is right for you can be as enjoyable as getting in the gym to workout. Plan ahead and you’ll be one step closer to achieving the results your desire.

Be Fit. Be Strong. Be Well.
Adriana

Exercising with Fast Twitch Muscle

05 Sunday Jan 2014

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week81Don’t all women want firm fit bodies? Beautiful curves that show you’re tight and tone. And with one, no fitness model has anything over you! Right?! But wait … at what price when you have been blessed genetically delightfully, or perhaps cursed dreadfully, with fast twitch muscle fiber?

I am one if these females; fast on the bottom, slow up top. As a teen, I always noticed my lower half was slightly more muscular than my skinny upper, quickly reacting to exercises that incorporated resistance and weights. But what is cardio girl suppose to do? Not ride her bike? Skip the weight training? Forget exercising all together?

At first, I just let it be. But then I became more conscious of it. I obviously had the natural statuesque of a gymnast, one I didn’t want or desire. To me, I looked dis-proportioned, but I’m certain no one else ever noticed or sensed my dissatisfaction for my muscular legs and rump. I was my own elephant in the room. So I began paying closer attention to what I did do exercise-way that increased my muscle mass, and what I did that didn’t. Soon, I noted what worked and what I needed to stay away from to achieve the results I was seeking.

Fast twitch muscle fibers are fast reacting. There is just no way around it. They are larger than slow twitch, becoming activated and responding quicker when used during the concentric phase of a repetition. These fibers are excellent at generating quick explosiveness powerful bursts of speed, power, and strength and are ideal for leading, sprinting and high-intensity training, such as gymnastics, bodybuilding, or power-lifting.

So what is a female with fast twitch muscle fibers to do when she wants to be tight and tone but just not overly muscular? While you cannot change your muscle fiber type, you can change your exercise workout regime to get a different result. For weight training, go for high repetitions with low weights (versus low reps and high weights) or use your body weight, such as calisthenics or plyometrics. Run long distance over short, aiming for three to five miles a day or longer OUTSIDE, five days a week as long distance running will help to change the size and structure of your leg muscles, developing leaner leg muscles over time. Running inside on a treadmill provides resistance and can cause you to bulk up. Also remember to stretch, stretch and stretch again as stretching will lengthen your muscles and prevent you from exercising on shortened muscles, which can also cause bulk up. Finally, try power yoga or Pilates, both excellent for elongated the muscles plus toning and strengthening.

With regular, committed, and consistent workouts, your fast twitch muscle fibers can develop to size you desire. Achieving the results you want for your own physique and determining how to best achieve is everyone’s own fitness journey. Along your way of trial, error, reward, and success, remember to keep a journal and document your rite of passage and included your diet, hydration, and sleep as all are just as important to your recipe of self wealth of health and fitness.

Be Fit. Be Strong. Be Well.
Adriana

Fitness Apps Worth a Download and a Whirl!

03 Friday Jan 2014

Posted by in Diet, Exercising, Health and Wellness, Nutrition, Personal Trainer, Running, Sleep, Top 10 Lists, Training, Yoga

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week80Yes, like there is for just about everything else these days, there are apps for fitness. Several. Probably hundreds if I dig far enough. So which one to use? Which ones are the best? Well, as 2014 is off and rolling with many new health and fitness resolutions in sight, there is no better time than now to download one or two of these popular fitness apps to help you stay in shape, on track and on goal. Below are just 10 of them for Apple wireless devices since that is what I use to test and use them!

Fitness Buddy (Buy) – With 1700+ unique exercises, 1000+ HD videos, and a workout journal at your fingertips, it’s no wonder this popular app has received accolades from Gizmodo, ESPN Magazine and even Jay Leno. This app will help revolutionize and revitalize your gym regimen with comprehensive exercises for all major equipment, including barbell, EZ curl bar, dumbbells, kettlebells, resistance bands, and stability balls. By Azumio, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

HealthyOut (Free) – I saw this app promoted on GMA and had to immediately go download it and give it a go. Of course, due to the TV appearance, the app crashed with all of the requests. Once in, pre-select your diet style – such as gluten free, high protein, low calorie, vegan, Paleo and even Weight Watchers, Atkins, and more  – then the app will locate area restaurants for eat-in or take-out that meet your nutrition preferences. By HealthyOut. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

iMuscle (Buy) – If you’re looking to improve or change up your workouts, check out this app which will guide you through 450 different lifts and stretches to create a customized balanced workout without having to hire a physical trainer. There are great illustrations and written instructions for those already familiar with most exercises. By 3D4Medical.com, LL. Requires iOS 6.0 or later. Compatible with iPad 2 and newer.

Lose it! (Free) – This is one of the first health and fitness apps I downloaded to my iPhone. Keep tracking of what you eat, how much of it, and all if it’s nutrient values (including calories) can not be in the palm of your hand. There are a number of name-brand food items or you can add your own. It also takes your daily exercise into account. By FitNow, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch.

MyFitnessPal (Free) – This award-winning app has won accolades for many reasons, including hosting the largest food database of any iPhone calorie counter with over 3,000,000 foods! It is hands-down is one of the best all-in-one calorie counter and exercise trackers with its enormous catalog of foods, meals, and recipes. It even includes barcode scanner for finding packaged foods’ nutritional information. By MyFitnessPal.com. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Runkeeper (Free) – Are you a runner or a cyclist? How about a hiker or walker? If so, downloading this GPS app is a must! Filled with motivational cues and an opportunity to connect with workout buddies, this is a great little app to track your cardio. See detailed stats around your pace, distance, and time plus get notified when you hit new personal bests and milestones. By FitnessKepper, Inc. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

ShopWell – Healthy Diet & Grocery Food Scanner (Free) – Want quick assistance reading food labels to find healthier foods and achieve your nutrition goals? Consistently ranked as one of the top health and fitness apps, with ShopWell all you need to do is scan the bar code and it will reveal nutrition facts panels, calorie count, and ingredients to help you match foods meeting your dietary needs. Scan foods in booth supermarket and at home. By YottaMark, Inc. Requires iOS 4.3 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Sleep Cycle Alarm Clock (Buy) – If you are thinking, “No, I don’t need another alarm,” then you are mistaken. This “intelligent” clock not only wakes you in the lightest sleep, but analyzes your sleep. Getting enough sound sleep is just as crucial to being healthy as a healthy diet and regular exercise. This app uses the accelerometer in your iPhone to monitor your sleep movements in addition to providing metrics about how well you slept. By Maciek Drejak Labs. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

VigorWay (Free) – This is the first social network designed to give active health and fitness enthusiasts a place to share their journeys and connect with others. Surround yourself in an online world with those who eat, sleep, breath, and believe in your healthy lifestyle! Use the active categories and Geo-Tag system to see the most trending and motivational pictures across the world and get the latest news and articles from the most reputable resources. By Vigor Health & Fitness, LLC. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Yoga Studio (Buy) – Voted runner-up in “Best App Ever” Awards 2012 and recommended by MacLife, Fox, MSN, The Guardian, Huffington Post and others, this ultimate yoga app allows users to play, customize, and schedule easy-to-follow HD video yoga classes. Easily create unique HD video classes or participate in one of 30 ready-made yoga classes with HD videos. 20 ready-made pose blocks readily available plus library of over 280 poses with detailed advice and instructions. By Modern Lotus. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Remember in the end, all apps are personal choices that best fit you, your fitness lifestyle, and ultimate goals. Select apps that have features, an interface, graphics, and support that meet or exceed your expectations. You may have to try a few before determining which your prefer. If you find others you would like to add to this list, please post!

Be Fit. Be Strong. Be Well.
Adriana

Exercise Tips for Getting Fit for Ski Season

02 Sunday Dec 2012

Posted by in Cardio, Exercising, Skiing

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week67aWhile many of us are still enjoying the outdoors in light to medium wear, just last week A-Basin (Arapahoe Basin) in Summit County, Colorado announced it is opened up for the 2012-2013-winter season, becoming the first non-glacier mountain resort to officially open up.

So while it may be time to dust off your boots, get the skis waxed and book your ski travel, more important are you physically in tip top shape to shoot down the mountain trails? If you are shrugging your shoulders and thinking you have plenty of time to get in condition, then think again.

Two of the biggest grumbles I hear from others when on the ski slopes is the aching burning sensation felt in their legs followed by wanting to retire from the mountain only after a mere couple hours due to fatigue. ‘What? Get off the mountain? We just got on, plus we just traveled a very long distance to get here and ski. You can’t quite yet!’ is the thought often flying through my head as I watch their exit from the slopes.

Skiing uses nearly every muscle in your body and ideally requires training year round in order to be in tip top shape for the slopes, not just in the weeks or months leading up. Strong legs and core, solid balance and coordination, and great endurance are key to be able to ski in dominance and tear through the glades with ease and confidence.

To build your endurance, include a cardio program a minimum of three days, but ideally five days, a week consisting of running, the elliptical trainer, aerobics classes or Stairmaster workouts with varying intensities lasting from 30 to 60 minutes. A great add is to include one “long day” workout when your cardio workout is longer than one hour and preferably for a few. This could actually be a fun aerobic activity such as hiking, biking, tennis or swimming to help build and increase your lung capacity and strengthen your legs, abs, back and arms to make you a more powerful skier.

The following are recommended exercises are just a few to help increase and improve your balance, strength, stability and joint agility – all abilities that are challenged maneuvering the trails of a mountain. Perform these exercises on three nonconsecutive days during the week, complimented with your additional routine.

Ski Jumps: Stand with feet together. Bend your knees and jump to one side as far laterally as you can.  Land with soft knees and immediately jump laterally to the other side. Repeat the back and forth movement. Repeat 20 times on each side.

Squats: Place your feet shoulder width apart on a flat floor while standing erect and holding your arms out straight in front of you. Keep your back straight while lowering your buttocks as if you are sitting down and then slowly bring your body back up and stand up straight. Repeat 20 times. Variations: 1) Stand on a BOSU instead of a flat floor and performed as described above. 2) Place a stability ball against a wall and lean your lower back against it. Roll with the ball as you bend your knees into a squat. Rise up and repeat 20 times.

Lunges: Stand on a flat surface with your feet shoulder width apart. Step forward and lay your foot flat on the ground. Your knee should be at a perfect 90 degree angle and lined up with the front of your toes while your thigh is almost parallel to the floor. Never bend so far that your knee extends further than your foot. Bring yourself back up, returning your body to the standing position and and switch legs. Repeat 20 times on each leg. Variations: 1) Stand with feet wide and toes out slightly, hold a medicine ball of comfortable weight at chest level. Lunge to your right, bending the right knee and touching the weight to the floor while keeping your abs engaged, torso straight. Press back to start and lunge to your left, touching the ball to the floor. Do not use momentum. Repeat 20 times on each side. 2) Place a shin on an exercise ball placed behind you while bending your opposite knee. Slowly lower into a lunge. Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in.  Adjust the ball as needed to keep your knee behind your toe.  Add dumbbells for more intensity.

Crunches: Lie on your back on the floor or a mat, bending your knees while keeping your feet flat on the floor. Place your hands beside your head with your elbows bent outward. Raise your shoulders up while crunching your stomach and pulling your belly button to your spine. Lie back down and repeat 50 times. Variations: 1) Perform a bicycle pump, touching your right elbow to your left knee. Alternate your legs, pumping your legs as if you’re riding a bike. Repeat 50 times. 2) Lie facing the ceiling with an exercise ball under your mid-back. With your arms and hands in the same position as above, perform the crunch as if you are on a mat. As you curl, keep the ball in a stable position, then lower your back down again. Repeat 50 times.

Additional Exercises: Push-ups are a great way to get your arms and chest in shape for the slopes. Build up your strength by starting with 3 sets of 10 reps, increasing the reps as your push-ups become easier. To assist with building your speed, try sprinting, intervals and/or running up hills. Add ankle weights for added resistance. For flexibility, perform stretches for your lower extremities, such as the core twist. Weight machines for leg extensions, leg curls and leg presses are highly recommended for developing powerful leg muscles to ski hard. Remember to never swing your legs and to keep your movement slow and controlled. Perform 3 sets of 12 at a comfortable weight. Increase the weight when you plateau. Calve raises and hamstring curls are two other important exercises to include in your ski exercise routine to help stabilize your body when moving down the hill.

The above are great workout suggestions to help you carve the mountain all day without fatigue or leg burn and reduce your risk of injury. Remember to check with your physician before starting any new exercise regimen. With the green light go ahead, train hard and ski even harder with the confidence that your body is ready to take on the moguls on the mountains.

Be Fit. Be Strong. Be Well.
Adriana