All Entries For fitness

How to Stay in the Game When You're Under the Weather


You wake up feeling a bit less than your best: Achy, fatigued, sniffly nose--the works. Yep, seems like you're getting sick (ugh!). But you've got a workout already planned for today, and you took a rest day yesterday. Should you push through your planned workout or take it easy?
 
When you're sick and are debating a workout, the first general rule of thumb is simple. When you're deciding whether to head to the gym or stay home and cozy up to that bottle of DayQuil, consider "the neck rule" first. If your symptoms are exhibited above the neck (i.e. runny or stuffy nose, watery eyes, scratchy throat), then it is safe for you to head to the gym (but bring some tissues!). If your symptoms fall below your neck (i.e. chest congestion, coughing, or if you have a fever and are taking medications to control your symptoms), you might want to use that gym bag as a pillow instead. Having to press pause on your weekly workout routine can be a motivation killer, but a fully functioning body is your best weapon to stay healthy and fit. 
Posted 4/17/2015  12:00:00 AM By: SparkPeople Guest Blogger : 2 comments   2,267 views
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Strengthen Your Core Without Wrecking Your Back


The muscles of your core work together to support posture, protect the spine and improve agility, balance and power, making core strength training an important part of any fitness routine. Unfortunately, for many people, core strength training and back pain or discomfort go hand in hand. Often resulting from weak muscles and poor form, back pain is no reason to avoid core strength training, though. In fact, properly performed core exercises can simultaneously help protect your back and strengthen the abs at the same time.

Decrease the probability of injury with these back-friendly core strength exercises. 
Posted 4/8/2015  12:00:00 PM By: SparkPeople Guest Blogger : 11 comments   51,819 views
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6 Must-Try Isometric Moves


Strength training is an important part of any good exercise regimen. Not only do you build muscle (which burns fat), but strength training also helps to speed up the metabolism, allowing you to burn more calories for longer periods of time. Looking for new ways to strength train without having to move around too much? Here are six static positions that require very little movement while still building muscular endurance and strength. 
Posted 4/4/2015  12:00:00 AM By: SparkPeople Guest Blogger : 9 comments   58,837 views
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Why You Should Have an Affair at the Gym


You put on your sweatpants and baggy T-shirt. Throw your hair up into a ponytail and wipe the make-up off your face. You fill your water bottle and head to the nearest elliptical. Headphones in, you tune out the world, focusing on the show you're watching or that new song you downloaded. You set your sights on the console and the clock, watching the numbers—calories, time, and distance—tick up until you've hit your goal on one (or maybe all three). Get in and get out, that's what the gym is to you. You're not there to talk or make friends. You're just there to get through your routine and go home.

But what if I told you that going to the gym could—and should—be a little more fulfilling? The truth is that having an affair at the gym happens more than you might think. It can change your mind and your body—and how you feel about yourself. If you've been going through the motions lately, feeling uninspired or tied down, then break free from monogamy and bring the excitement back with an affair!
Posted 4/1/2015  6:00:00 AM By: Nicole Nichols : 73 comments   79,679 views
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12 Real-World Tips from a Celebrity Trainer


Celebrity fitness guru Latreal ''La'' Mitchell has trained big names like Michael Strahan, so she knows what it takes to get into tip-top shape! We've picked her brain to find out how to get healthy and fit in a realistic way—no fluff, no nonsense and no gimmicks.

Tell us a little about yourself! What initially inspired you to be a trainer? What's been the biggest accomplishment of your career so far?
When I was 18, I really started to develop a passion for nutrition and exercise, and I wanted to help others live their healthiest lives. My biggest accomplishment is founding the Fitness Bunch Foundation, a non-profit organization that serves to fight childhood obesity. Our mission is to help today’s youth bring fitness back into their lives.

What's the biggest mistake that fitness newbies make?
They set unrealistic goals. You need to be realistic with yourself about how long it took you to get to where you are now and how long it will take you to get to your goal. I always tell my clients to be honest with themselves. It might not be easy, but it can be done if you take small, realistic steps.

What's a telltale sign that someone will fail to reach his or her goals?
If you're always criticizing your body or underestimating your ability to maintain a healthy lifestyle, you will make it much more difficult to reach your goals, especially if you don't have a plan or support system in place. I like to say, ''If you fail to plan, you plan to fail.'' 

Whenever my clients say anything negative about themselves, I make them do whatever exercise they hate the most! My goal is not to punish them, but to reprogram their thinking and make them realize how frequently they are indulging in negative self-talk. People don't realize that it really can become a self-fulfilling prophecy. If you tell yourself you can't do something, you won't do it. But if you tell yourself you can do something, you eventually will.
Posted 3/18/2015  12:00:00 AM By:   : 22,132 views
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The 5-Minute Abs Workout


Want to work more on your core strength, but aren't sure where to start? We've got you covered! Strengthen your core at home in just 1-5 minutes per day with this quick video series--no gym or equipment required! 

We've created this 5-Minute Abs series for you to use as you see fit. If you're just easing into core work, you can do one video each day for a fun fitness boost, or do all five videos consecutively for a mini core workout that will seriously challenge you. Follow along with each video and post how you did in the comments. We'd also love to hear your feedback about the video series, and are open to hearing ideas about other workouts you'd like to see in this format. Have fun! 
Posted 3/2/2015  12:00:00 PM By: Melinda Hershey : 16 comments   59,984 views
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5 Ways to Find Your Perfect Workout Routine


I hate working out! There, I said it. We all have reasons for exercising, but for many of us, it’s not because we genuinely love it. Working out has a slew of health benefits, makes us feel and look better, and can even slow down the aging process and help boost our immune systems. But sometimes, those reasons alone aren't motivating enough to get us up off the couch if exercise isn't already an established part of our routines. So, how do we go from being sedentary to making fitness a regular part of our daily lives? Honestly, the hardest part is getting started—and these five steps will help give you the motivation you need to make that first step (literally and figuratively). 
Posted 2/19/2015  6:00:00 PM By: SparkPeople Guest Blogger : 1 comments   15,677 views
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The 9 Best Exercises for Neck Pain


Neck pain is one of the most common problems that many of us experience. Studies show that 30% of people experience neck pain, with women affected more often than men. The neck includes seven segments (or vertebrae) with discs acting as shock-absorbers between the segments. The vertebrae are supported by 18 groups of muscles that maintain support and allow function. Why so many muscles? Well, the head weighs about 10 pounds and sits about 10 inches above the shoulders with only the neck to support it. No wonder it gets sore from time to time!

So, how do we keep our neck healthy and strong? The answer is maintaining motion and strength exercises. So let’s look at both. And remember, if you experience pain, stop the exercise and consult your doctor. And don’t feel you have to do all of the exercises. Pick the ones that help the most and don’t cause increased pain.
Posted 1/31/2015  12:00:00 AM By: SparkPeople Guest Blogger : 8 comments   39,317 views
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6 Simple Steps to Unleash Your Best Body Ever


My husband Terry, once a top collegiate division one athlete, martial artist and dancer, recently realized that he'd added six inches onto his waist since our three-year-old daughter was born. When we first met, he had a lean six pack, but just a few months ago, he was grabbing a sizeable spare tire with both hands in front of the mirror. ''What happened? How did I get here, Tina?'' he asked me almost helplessly.

Terry knew he had to make a change, but not just for vanity's sake. He knew that if he wanted to see his daughter grow up into a beautiful woman someday and be there for all of the milestones in between, he needed to do something differently right away. So, he started the process of getting healthier immediately. How? By planning for sustainable results. 

Posted 1/30/2015  12:00:00 AM By: SparkPeople Guest Blogger : 5 comments   21,671 views
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15-Minute Beginner Barre Workout


This workout is part of Jessica Smith's #FITIN15 program. This plan features 15 free 15-minute-or-less workouts with options for all levels of exercisers, so you can progress with the workouts as you gain strength or ease back into a routine. Click here to find out how to sign up for the program!

Barre (or ballet-inspired) workouts are typically low-impact and help develop total-body flexibility, strength and coordination, making them a fantastic way to get fit! If you've been wanting to try a barre workout, this is the perfect place to start! 
 
Posted 1/26/2015  12:00:00 AM By: SparkPeople Guest Blogger : 6 comments   64,843 views
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Finally: A Yoga Routine for Bad Wrists!


This workout is part of Jessica Smith's #FITIN15 program. This plan features 15 free 15-minute-or-less workouts with options for all levels of exercisers, so you can progress with the workouts as you gain strength or ease back into a routine.Click here to find out how to sign up for the program!

Yoga is a wonderful way to build flexibility, range of motion and relieve stress. But if you are just starting out, some traditional yoga poses and postures can be a little overwhelming and/or too tough on the wrists. This gentle, yoga-inspired routine uses a chair to help safely support your body into a deeper stretch.
Posted 1/19/2015  12:00:00 AM By: SparkPeople Guest Blogger : 17 comments   24,506 views
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15-Minute Bodyweight Basics Workout


This workout is part of Jessica Smith's #FITIN15 program. This plan features 15 free 15-minute-or-less workouts with options for all levels of exercisers, so you can progress with the workouts as you gain strength or ease back into a routine.Click here to find out how to sign up for the program!

Whether you are just starting to exercise, or have been working out for years, there is nothing more effective for building strength, alignment and body awareness than basic, bodyweight only exercises. This 15-minute full-length home workout routine helps keeps your heart rate elevated while developing strength and stamina from head to toe. Refresh your form and perfect your body alignment with these traditional moves to safely get more out of every workout. 
Posted 1/12/2015  12:00:00 AM By: SparkPeople Guest Blogger : 12 comments   26,220 views
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The 100 Best Workout Songs of 2014


It's the most wonderful time of the year...the time when we release the best booty-shaking, iron-pumping, fat-burning songs you exercised to during the past year.
For the past 12 months, we compiled a list of new and popular songs worth working out to. Then we asked members of SparkPeople.com, America's #1 weight-loss and fitness website, to vote on their favorites.

Find out which song most people worked out to this past year,  whether any of your own favorites made the list, and how you can download a brand new 60-minute cardio remix of the top 15 songs (as voted on by exercisers like you)! 
Posted 12/19/2014  5:00:00 AM By: Nicole Nichols : 23 comments   173,599 views
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How to Start Exercising: A 20-Minute Routine


Ready to start exercising, but not sure where to begin? I’ve created this workout just for you! Everybody has to start his or her own personal exercise journey somewhere, so if you are ready to start moving, join me for this efficient and effective workout that uses just your body weight, a chair and a wall. This 20-minute routine will help you develop strength and stamina and will teach you proper form for basic exercises like squats, planks and push-ups.
 
Posted 12/2/2014  12:00:00 AM By: SparkPeople Guest Blogger : 7 comments   65,081 views
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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   10,309 views
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