All Entries For fitness

7 Reasons Parents Should Feel GOOD--Not Guilty--about Exercising


Whether you're a parent who works full time, part time, or stays at home, working out can be a challenge.  Finding the time amid cooking, cleaning, laundry, homework, sports, lessons, and bill-paying; finding the energy when you're short on sleep; and finding someone to watch the kids so you can get to the gym or go for a jog is no small feat!  And then there's the guilt.  Maybe you feel guilty because working out means even more time away from your kids, so you choose to skip the gym.  Maybe they're with you all day but they cry when you drop them off at the gym child-care, so you opt to stay home instead.  Whatever the reason, if you're missing your workouts because you're feeling guilty, read on to shake off the guilt and get fit—because as it turns out, your workouts are actually good for your kids, too!
Posted 11/17/2014  5:00:00 AM By: SparkPeople Guest Blogger : 1 comments   5,758 views
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10 Trainer Tips That Will Transform Your Body


In 2011, I was both shocked and honored to be named America's Top Personal Trainer to Watch in the first-ever contest of its kind, which was run by Life Fitness and the American Council on Exercise, and I have continued to be involved as a judge and consultant for the contest in recent years. It has expanded outside of America to search for and name the best trainers across the globe. A few weeks ago, Life Fitness crowned 2014's top personal trainers to watch and a new winner in yet another amazing competition.
 
I recent caught up with the top 10 finalists (and the winner himself)—the crème de la crème of fitness pros—to share their best exercise tips with you! From time-saving exercise techniques to the best workout you can do when you're short on time, these must-read ideas are like consulting with the most inspiring and credible fitness trainers around the world without leaving home.
Posted 11/12/2014  5:00:00 AM By: Nicole Nichols : 8 comments   21,995 views
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The 12-Minute Better Posture Workout


Your mom was right--standing up straight really is good for you! Better posture can also help you look taller and slimmer instantly (no Spanx required). With all the sitting and slouching we do while typing, texting and driving, maintaining good posture can require a little extra work. Join me for this equipment-free, full-length workout video designed to develop strength, flexibility and proper alignment in the postural muscles of the neck, shoulders, back and core. A mat is recommended for the floor work (though a carpeted surface should work fine). 
Posted 11/10/2014  12:00:00 AM By: SparkPeople Guest Blogger : 6 comments   20,323 views
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Get Fit before You Feast: A November Challenge!


Halloween is just around the corner, and we all know what that means—the holiday season will be upon us before we know it. Unfortunately, the "most wonderful time of the year" also tends to be the most stressful time of the year for a lot of people; especially for those who are striving to lose weight or get fit. How do you avoid falling off the wagon during such a busy time full of food, friends and family obligations? 
Posted 10/27/2014  12:00:00 AM By: Melinda Hershey : 212 comments   76,337 views
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Scare Away Candy Calories with the Halloween Workout!


Boo! Don't be scared of Halloween candy calories! Burn them off the fun way with this fast Halloween-themed cardio circuit workout. Perform each movement in the circuit for one minute straight before moving on to the next move. (If you need a demo for any of the movements, scroll down and click on its corresponding link below the image.) There are a total of ten moves, so the whole workout should take you exactly ten minutes. If you want an extra challenge, you can do the circuit 2-3 times through for a real calorie-scorching session! You can make this as low-intensity or high-intensity as you want, depending on how quickly you move during each exercise. Bonus: There is no equipment required, and it's great for small spaces!

Note: For the single-leg movements ("Boo-ty Blaster" and "Spooky Side Kick"), work one leg for 30 seconds and switch to the other leg for the remaining 30 seconds. 
Posted 10/13/2014  12:00:00 AM By: Melinda Hershey : 15 comments   28,465 views
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Michael Strahan's Top 5 Motivational Tips


Editor's Note: We had a chance to sit down and chat with former NFL football player and current television star, Michael Strahan, who was kind enough to share with us his tips on balancing fitness, nutrition and motivation while leading a busy life. We'll be sharing his best tips in this ongoing series, ''A Minute with Michael.'' 

Getting and staying motivated to reach goals, whether health-focused or otherwise, is a struggle for almost everyone. It can be all too easy to choose instant gratification and immediate comfort (like relaxing on the couch) over the choice that will make us happier in the long run (like hitting the gym). But guess what? You're not alone! Even the people who seem to have it all figured out have difficulty mustering up the motivation to stick to their long-term goals. The only difference is that they've found a system that works for them—and they make it a priority to stick to their own rules. Michael Strahan, television star and Pro Football Hall-of-Famer, knows all about keeping the eye on the prize in the face of temptation. Read on for Michael's advice on how to stay motivated when life has every intention of getting in the way. 
Posted 10/10/2014  12:00:00 AM By: Melinda Hershey : 15,510 views
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5 Smart Exercises to Support Your Knees


Perhaps the most common question I receive from patients is, ''I can’t exercise because of knee arthritis. What do I do?'' Over 1 in 10 people over the age of 65 suffer from knee arthritis. This can make exercising more challenging. As a result, many people with knee pain from arthritis just stop exercising. This can lead to obesity, loss of muscle tone, worsening of the arthritis and depression. You heard that right--exercise improves knee arthritis, and lack of exercise makes it worse!  If you have knee arthritis, there are some moves you may wish to avoid until your symptoms improve:

1. Bending  the knee while bearing weight
2. Flexing the knee past ninety degrees
3. Stressing the ligaments by leaping from side to side

If the above moves cause you discomfort, below are some alternative exercises that will move the knee joint safely while strengthening all the supporting muscles.
You will want to be on the floor for most of these exercises, so take your time getting down and back up again. Use a thick rug or exercise mat for comfort. If you have a firm mattress, you can even do some of these moves in bed. 
Posted 10/9/2014  12:00:00 AM By: SparkPeople Guest Blogger : 10 comments   48,231 views
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10 Ways to Fit in Fitness When There's No Time


Editor's Note: We had a chance to sit down and chat with former NFL football player and current television star, Michael Strahan, who was kind enough to share with us his tips on balancing fitness, nutrition and motivation while leading a busy life. We'll be sharing his best tips in this ongoing series, "A Minute with Michael."

Between television appearances, media events, constant travel and time with his kids, Michael Strahan has a lot going on (to put it lightly!). But despite a jam-packed daily schedule, Michael knows that it's important to maintain a healthy lifestyle in order to keep up with it all. When we asked Michael how he manages to fit exercise into his full days, he had some great advice for us. 
Posted 9/10/2014  12:00:00 AM By: Melinda Hershey : 42,778 views
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What Nobody Tells You about Getting Back into Shape after Baby


You often hear people talk about how having kids changes your entire life.  I have to agree, having been through it more than a few times over.  I have four children ranging in age from nine months to seven years, and although they are exhausting, they are equally wonderful.  Pregnancy was never a walk in the park for me, but I tried to do all of the right things--eat a healthy diet, exercise regularly and gain a healthy amount of weight.  Because of this, I assumed it would be pretty easy for me to bounce back into shape after baby arrived.  While that’s been true to a certain extent, there have definitely been some surprises along the way.
Posted 8/26/2014  12:00:00 AM By: Jen Mueller : 10 comments   13,287 views
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Cool Summer Workout Gear


As the temperature climbs, don’t let your workout motivation fall.  With the right clothing and gear (as well as some extra precautions), you can enjoy outdoor exercise at any time of the year.  Here are some of our picks for the best workout clothes and accessories to keep you cool and motivated all summer long.  
Posted 7/21/2014  5:00:00 AM By: Jen Mueller : 8 comments   18,361 views
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13 Inspiring Instrumental Workout Songs


Editor's Note (Nicole Nichols): Here at SparkPeople, we know just how powerful music can be as a motivator for your workouts, which is why we try to share new music ideas often. My friend Susie (who is an amazing Spinning instructor) uses a lot of instrumental songs in her classes, and I'm always surprised at how motivating and upbeat they are even though they have little to no words—and are often songs I've never heard before. If you are looking for some new fitness music that will push you, inspire you, and help you focus in your next workout (or race), this list is for you! Here are 15 of her favorite instrumental songs that are great for exercise!
Posted 7/14/2014  5:00:00 AM By: SparkPeople Guest Blogger : 9 comments   35,507 views
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5 Cool Indoor Workouts for Hot Days


Summer is a great time of year to get outside for some fresh air and physical activity.  Unlike the dark mornings and evenings of winter, summer provides plenty of daylight hours for a walk, run or swim in the pool.  But as the temperature climbs, there could be days when it's just too hot to safely exercise outside.  Does that give you an excuse to skip your workout?  Not a chance! 
 
There are lots of ways to exercise indoors, which can help you stay safe, cool and comfortable.  Then after the hard work is done, you can relax with a cold drink, feeling proud that you stayed consistent with your workout routine.  Here are some ideas to get you started.
Posted 7/7/2014  5:00:00 AM By: Jen Mueller : 6 comments   23,284 views
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A 5-Minute Wake Up Call for Your Whole Body


Exercise isn’t just about burning calories and building strength. It’s also about improving productivity and quality of life. But when is the best time to exercise? The answer is whenever it best fits into your schedule. One problem with afternoon or evening workouts is that they are often put off by other conflicting responsibilities. In addition, if you exercise too late in the day, it can be hard to “wind down” and fall asleep.
 
Early morning can be a great time to get some exercise in as long as it doesn’t make you late for the rest of your day. As a spine surgeon I have to be “ready to go” with a high energy level by 6 a.m. This doesn’t leave time for a lengthy morning workout so we at MDFitness came up with a 5-minute workout that you can do right out of bed without disrupting your morning routine. In the time it takes to brew your coffee you can have your metabolism revved up to full throttle and ready for whatever the day throws at you.  It works for me and I know it will work for you. We use the same easy-to-follow exercises you will find in our DVD The Doctors Workout.
Posted 6/25/2014  5:00:00 AM By: SparkPeople Guest Blogger : 29 comments   82,436 views
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Hotel-Friendly Exercise Ideas for Travelers


Starting to think about your summer vacation plans? Let's talk about how you might be able to keep your workouts from falling by the wayside.

As a profesional and Olympic soccer player, you'd think that I work out all the time but the fact is, it's not that easy. I'm on the road about 15 nights each month. Often we go from the airport to practice to bed to the game to the airport. Gym? When's that supposed to happen? I've had to figure out how to get my workouts in any time, anywhere. No space? No time? No excuse in my book! It's really not as daunting as you think.

Here are some of my favorite exercises that can be done without any equipment—right from a hotel room!
Posted 6/20/2014  6:00:00 AM By: SparkPeople Guest Blogger : 11 comments   29,827 views
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Jawbone UP Now Syncs with SparkPeople


We are excited to announce that we have partnered with Jawbone UP, a popular activity and sleep tracker that wirelessly tracks your distance, steps, calories burned and more.
Posted 6/9/2014  9:00:00 AM By: Nicole Nichols : 23 comments   12,802 views
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