Healthy Living

September is Self-Improvement Month

fall_fitness-leaves-sneeks

 September is the unofficial start to the fall season. When you think of fall you think of the leaves turning and then dropping to form a soft cushion on the forest floor. While to some, fall represents the decline in outdoor activities don’t “fall” into this old trap that now you can slow down since the summer sun is lower on the horizon. Rather, September is also known as the Self-improvement month. This makes a great time to get yourself motivated to have a fall fitness routine take the place of those hot,summertime activities. You can still keep working your body this time of year and not have to hide it under a bulky sweater or jacket.   Below are a few recommendations to keep you active during the fall season. Make a goal for yourself that you want to not only look your best but also feel your best at you get yourself ready for the upcoming, Winter holiday festivities.  They are not that far off!

With the fall season comes apple picking time. Going to a local orchard and taking the time and effort to actually pick a bushel of apples for your autumn baking recipes can have you burning up to 300 calories per hour. Take your Fitbit Activity Monitor with you and just see how much progress you’re making in reaching your daily goal.  The more you reach out for that golden or red delicious apple the better.

Fall also means Halloween is right around the corner. Like you did with the apples take your kids with you to a pumpkin patch and go exploring for that perfect “Charlie Brown” pumpkin.  Take an hour or two to explore the fields for that round, orange symbol of trick or treating fun and you will get the benefits of not only walking with your family but also of breathing in that cool fall air.

Did you know that most of the north-eastern United States promote the changing of the seasons with “Fall Foliage” events.  There are a number of state parks that promote their amazing vistas while offering bike rentals so that you can have your own Norman Rockwell experience.  Use a Garmin 500 GPS cycling computer so that you can stay on the right trail as you take in these ever-changing views.

You can take in the beautiful scenic outdoor views by hitting the local rivers and lakes by rowing and kayaking, this fall.  Both make for challenging cardiovascular workouts. They both work the arms, shoulders, back and core muscle groups.  This is a great way to experience our waterways and keep yourself fit during the fall season.

Hiking the trails this fall is one of the easiest things you can do that will help you stay in shape while getting you outside to enjoy what nature has to offer.  Hiking uphill, even at a gradual incline, works the quads, hamstrings, adductors (inner thigh muscles), and abductors (outer thigh muscles), and also strengthens your lower back and core.  But remember to stay hydrated as you go for those invigorating hikes by taking along a Camelbak Lux Hydration pack.  Its 3 liter reservoir is ample to keep you from becoming dehydrated as you enjoy your natural surroundings.

So embrace the month of September, the fall season and the crisp outdoors.  Keep yourself motivated to improve your health and wellness.

 

Getting Fit with Help from the Harvest of the Season!!

Don’t look now, but we are officially in the month of August. The month most people call the month that ends the summer!

Don’t let the month pass you by without indulging in all the great fruits and vegetables that are now available from if not your own garden, then that of your local growers.  There are many benefits of eating food in its proper season. Think about it: There was a time where people ate the fruits and vegetables available to them, and if you think about it, it seems that there were fewer food intolerances and allergies to deal with back then. In fact, many would say that eating the right kinds of food during the right time of the year and avoiding them at other times is very important to a healthy diet. The line of thinking is that seasonal eating is a way for us to reconnect with food eating patterns as nature originally intended.  Fruits and vegetables consumed in the appropriate season contain natural proteins and sugars and carbs that are essential to your life.  Also keep in mind back about 100 yrs. ago, everything grown was done organically without the use of heavy pesticides and other additives to get enhanced growth.

Today, out-of-season produce that is now available to the consumer requires pesticides, waxes, preservatives and other chemicals in order for them to survive and keep them looking fresh for market. These things naturally compromise the nutritional value of the food itself.   One other perk when eating seasonal foods is you are usually spending a lot less on your purchases, which means eating in season is overall easier on your wallet.

So now that you’ve made the simple decision to eat what’s in season (in August), here are a few garden or farm items that you can take advantage of putting in your shopping basket:

Corn:  Who doesn’t wait all summer long for those ears to ripen and be ready to be picked??
Despite the bad rap that corn gets for being an ingredient in … everything, corn in its most pure form is actually good for you and is currently being harvested this month. It’s a great source of niacin, vitamin C and folic acid. Studies on the benefits of folic acid have shown it to be important in preventing neural-tube birth defects and heart disease.

Zucchini
Zucchini is great because it is low in calories yet incredibly substantive. It is also high in vitamins A, C and K and potassium. It’s also incredibly versatile and can be used in pancakes, lasagna or even as a healthy alternative to fries. Or you can go the simple route and grill some up with tomatoes and black beans for a delicious, vegetarian skillet meal.  And there are several recipes out there for a zucchini soup that not only tastes great but can be frozen so that you can enjoy not only the taste but its helpful nutrients long after the snow is on the ground!

See below for the simple directions and ingredients to make this soup from this plentiful crop:

Ingredients

Makes 8 servings – 133 cals per bowl

2 tablespoons margarine

2 onions, chopped (Vidalia onions should be plentiful right now!)

2 medium potatoes, peeled and diced

8 zucchinis, chopped

¼ teaspoon fresh thyme

¼ teaspoon fresh rosemary

½ teaspoon fresh basil

¼ teaspoon ground white pepper

4 cups of chicken broth

1 cup whole milk

¼ cup dry potato flakes

1 tablespoon soy sauce

4 tablespoons of chopped dill weed

Directions Cooking time, appox. 35 mins.

In a large frying pan, melt butter or margarine; add onion and sauté until translucent. Add diced potato, zucchini, thyme, rosemary, basil, and white pepper, and cook for 5 minutes.

In a medium-sized cooking pot, add broth and bring to boil. Add zucchini/potato mixture; reduce heat and simmer about 15 minutes.

When cooked, puree in food processor or blender in batches. Return to cooking pot, add milk and bring just to boil, but do not boil. Add instant mashed potato flakes and soy sauce and stir well. Adjust seasonings to taste. Garnish with dill weed. Soup may be served hot or chilled.

Make it, eat it, savor it and if any is left freeze it for that cold day in December – January.

 

Yellow summer squash
Like its relative, zucchini, yellow summer squash is a good source of vitamins C and K and potassium, without many calories. It is also a good source of fiber. You can grill this veggie as well, but it also makes for a good pizza topping or soup.

Blackberries

Are loaded with antioxidants and fiber. Blackberries have also been shown to be helpful in slowing cognitive decline, protecting the heart and lowering blood pressure. They are also an excellent source of vitamins C and K and manganese.

Cantaloupes:

Nothing says summer then the taste of a juicy, cold slice of cantaloupe! The bright orange color is a dead giveaway that this fruit is overflowing with the antioxidant beta-carotene. One cup contains over 100 percent of your recommended daily dose of vitamin C. (It’s also one of the Top 50 Summer Diet Foods for Weight Loss.)

Shopping tip: Choose melons that are round and firm, and heavy for their size. Give them a whiff—sweet smelling melons are ready for you to munch!

 

Eggplant

This member of the nightshade family grows on vines (like tomatoes) and comes in a variety of shapes, sizes, and colors. Purple, white, and black are some of the more popular hues you’ll find at the market.

Fun fact: The flavor of an eggplant depends on its gender. Male eggplant have fewer seeds and are sweeter compared to female eggplant, which tend to be more-bitter. To tell which gender your eggplant is, check the bottom. A male eggplant has a shallow, round indentation, while a female eggplant has a deep indentation shaped like a dash. This is typically regarded as a “Brain Food” Thanks to nasunin, an antioxidant in eggplant peels that helps protect brain cells, and a host of other vitamins and minerals, this wholesome veggie is an ideal brain food. And since it’s also low in calories and carbs, eggplant makes the perfect base for a variety of delicious entrees, side dishes, and snacks.

Garlic:

Probably one of the most highly prized ingredient for flavoring everything from stews to sauces to both Mexican salsas and chilies and regular dips for entertaining. This breathy veggie is the cousin of leeks, shallots, onions, and chives. Garlic is a perfect way to add tremendous flavor to dishes, for few calories too. One clove contains close to five calories, several B-vitamins, and calcium. Garlic also contains the phytochemical allicin, shown to have antibacterial properties.  Garlic is the one harvested crop that will be found in more kitchens.

 

The above are just a few of the many items of the bountiful harvest available during the month of August.  Be sure to visit your local farmers market and take advantage of what is fresh and good for you. Remember your body performs better when you stoke it full of the right fuels.  Happy Harvesting!

Here are 7 Reasons You Should Walk at Work

WalkingToWorkWhile working is something that majority of Americans have to do in order to survive, sitting all day can be a killer. Sure, sometimes you don’t feel like getting up and want to send your assistant to get your coffee, but getting up and getting it yourself is really more beneficial to you and your own personal health. Getting up and moving while at work allows you to stretch your bones, and freshen up a little bit. Here are 7 Reasons You Should Walk at Work:

Stress Reliever
Walking is a great time to relax and take a moment for yourself. You can use this time to listen to your playlist, and removing any stress or negative feelings from the day. Now you’re relieved, and doing something positive for your health at the same time. Strap on your Mio Fuse Heart Rate Training and Activity Monitor (Aqua/Black) and see how many steps you can take.

Save Money
When lunch time rolls around, leave the car in the parking lot, and walk to go pick up your lunch. This will allow you time to exercise, while saving on gas simultaneously. Pick up a Pedusa PE-771 Tri-Axis Multi-Function Pocket Pedometer w/ Belt Clip Holster and check out how many steps there are to your favorite restaurant and back. TIP: If you really want to start seeing more savings, leave the car home some days.

Find Something New in the Area
There’s always something new going on or being built, giving you something new to see. This is especially true if you live in a bigger city. During your next break, take a stroll and see something new. Perhaps it’ll be a new store that you want to shop at, or a mom and pops diner that you hadn’t noticed before. Get out there and explore.

It Helps You Live Longer
There are many different benefits to walking. One of the greatest benefits is that walking can help you live a longer life. Studies have shown that people who speed walk at 2.25 mph or more live a longer life than those who walk more slowly, sharing the same sex and age.

It Gives You An Excuse To Enjoy The Weather
Get outside and take in the beautiful weather. If you’re looking to get a tan, walking is a perfect excuse to get outside. These days, you’re not too sure how many nice days you’re going to get, so take full advantage when they’re present. Get out of the lunch room and get out into some sun.

Socialize
While being at work, you usually build friendships and relationships with co-workers. However, if you’re a good worker, you don’t really get much chat time because you’re busy with your day. Getting up and walking around, when permitted, allows you time to stretch your legs and socialize with other co-workers. Your Polar A300 Fitness and Activity Monitor will be a great tool in telling you when it’s time to get up and move.

Help the Environment
Walking more and leaving the car at home is a great way to not only improve your own physical health, but the health of our planet as well. If you’re within a short distance, try walking or cycling with your Polar RCX3 BASIC Heart Rate Monitor Black. If you have to drive due to distance, there are still other ways to reduce your carbon footprint. Try using public transportation or carpooling instead.

Now you have many reasons to get up and move. Who knows, walking around may actually get you employee of the month, as studies have shown that work performance can be improved by between 4% and 15% when people engage in physical activity on a regular basis.

Here’s is Your Father’s Day Lazy Man’s Fitness Guide

Here's is Your Father's Day Lazy Man's Fitness GuideSunday, June 21, 2015, is Father’s Day. While many of you have plans and adventures scheduled throughout the day, there are many others who plan on being just being lazy. It’ll just be another day to kick back and put your feet up and enjoy. While this may sound pleasing, your body may be telling you a different story. This is especially true if these “lazy days” are way too frequent. If you’re a self-proclaimed lazy individual, a good idea would be to look into fun ways to be fit or even discover “Lazy Ways To Fitness”. Because it’s Father’s Day, we’re going to do the work for you, that way it’s one less finger you have to lift. Here’s is Your Father’s Day Lazy Man’s Fitness Guide:

Exercise While Watching TV
It’s Father’s Day! Of course there will be many of you sitting back, with your feet up, watching Sports Center, just relaxing the day away. Rather than sit on the chair, replace it with a fitness ball. Maybe not for the entire day, but try 10-15 minutes, or switch from the chair to the fitness ball during commercial breaks. Using a fitness ball will strengthen your core and give you better balance. The beautiful part is you won’t even feel like you’re working out.

Get Out and Play
How often do you really get a chance to get out to play and have fun? Call up a few friends and plan a Sunday Father’s Day Game. This can even be made into a family affair. While all fathers and sons are on the field, wives and daughters can be cheerleaders and even help get water or snacks. While you’re getting a great cardio and strength training on the field, you can also burn up to 800 calories per hour. If you’re really into fitness, strap on your Fitbit Charge Wireless Activity Monitor during the game, and really see what you did out on the field. Don’t feel too bad for the girls. Cheering and jumping up and down will surely give them their daily workout too.

Take a Romantic Stroll
After you’ve made all of your rounds, and thanked everyone for the Happy Father’s Day wishes, it’s time for you to take a moment to yourself and your wife or partner. After supper is served, and the dishes are cleaned, take a romantic stroll with your better half. At this point today, many of us are well aware of the benefits and advantages there are to walking. However, this walk is different. It doesn’t even feel like exercise. You’re walking in the summer air, hand in hand, without a care in the world. Do this for 20 minutes, and you can easily burn up to 100 calories from that Father’s Day Dinner. Just for fun, grab a Garmin Vivosmart Activity Tracker Plus Smart Notifications and see how many steps you take.

Walk When You Talk
If you’re anything like me, you cannot stay still when you’re on the telephone. I literally walk around anything from the kitchen or dining room table, to the living room chair or up and down the hallway. Whatever the reason is, I just have to pace while I am on the telephone. On Father’s Day, I’m sure you’ll be receiving an abundance of phone calls from various family members and friends. During each of these calls, just pace a little while you are on the telephone. This is a great way to accidentally exercise, as pacing can burn approximately 90 calories per hour. Yes, those phone calls do add up. You should also try leaving your cell phone across the room. Because we live in an age where many people may text Happy Father’s Day, this will force you to get up and walk across the room to retrieve your phone.

Drink Water
The easiest thing you can do for yourself and your health on Father’s Day isn’t even an exercise. Drink plenty of water. Studies have shown that individuals who consumed two glasses of water before each meal lost more than 4.5 pounds over the course of 3 months. The consumption of water helps you to feel fuller, which has you to consuming fewer calories at a meal. Pick up an Eco Vessel AQUA 24oz Insulated Filtration Water Bottle and keep your water handy. This BPA Free water bottle will keep your water cold up to 36 hours.

Now you have a reason to get off of your butt for Father’s Day, while still enjoying the activities at hand. Don’t be afraid to make changes to these activities. If you’re more of a basketball family than football, a 3 on 3 or a full court 5 on 5 is also a fantastic workout. Chances are you won’t even feel like you’ve had a workout. Happy Healthy Father’s Day!

9 Tips to Quickly Build Muscle

9 Tips to Quickly Build MuscleIt’s shirtless season, and everyone is scrambling to try and get into the best physical shape they can before they put on that bathing suite. The beaches will be packed with wash board abs and six packs, and you don’t want to be left out. You’re doing everything you can to build muscle, but you’re just not seeing it happen. Perhaps you’re impatient and want those results overnight. However, I’m more willing to bet that you’re doing something wrong. Here are 9 Tips to Quickly Build Muscle:

Reduce Cardio
If muscle is what you’re looking to build, cutting back on the cardio is one of the first steps you should take. Rather than running every day, try two days of light jogging for approximately 30 minutes per session. Strap on your Garmin Forerunner 210 (Black) Club Bundle with Foot Pod and Premium Heart Rate for your next run and track your results.

Less is More
To gain muscle, you do not have to lift iron all day, every day. In fact, most trainers would advise you against doing so. The next time you go to work out, try doing no more than 20 sets per muscle group, with each rep being between 6 and 12. To make up for the reduced time, try adding heavier weights. Be sure to keep your workout under one hour, as you don’t want to over-work yourself.

Don’t Expect Miracles from Supplements
I am not on a mission to bash supplement use. I’ve used them myself. However, one shouldn’t think that taking supplements alone is going to give them the muscles they want. A supplement should not be looked at as being anything more than a supplement. Exercise and a proper diet will also be required to reach your desired weight. If you are going to include supplements in your workout, try to stick with protein products.

Know the Daily Calorie Intake Needed
The amount of the calorie intake you need, is usually determined by factors such as age, gender, weight, and how active you are. One easy way to determine how many calories you need each day is to take your current weight and multiply it by 20. If you’re a female who weights 120 pounds, multiplied by 20, you should be eating 2,400 calories each day.

Lift Progressively
As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.

Go Multi-Joint
Going multi-joint is another great way to gain muscle. Moves like biceps curls are great routines, but they’re not going to quickly build muscle. Replace single joint movements with other options like bench-pressing, dead-lifts, and even squats. These routines work more muscle groups in less time, while also allowing you to lift a heavier weight.

Rest
You’d be surprised at how many people underestimate the power of rest. Working your muscles too hard, without allowing them a chance to rest can cause the muscle fibers to become damaged beyond repair, prohibiting growth. To quickly gain muscle, try working a specific muscle group until it is exhausted. Then, allow these muscles to rest until there is no sign of pain or stiffness before working these muscles again.

Recover
Proper recovery also plays a vital role in muscle building. Proper recovery allows your body to be in a state where it manufactures some of its best growth. Ice baths or cold showers are great tools used for recovery. Compression Apparel, Thermophore Moist Heating Pads, Ice It! products, and sleep are also great recovery aides.

Protein
Protein is by far the most important macro-nutrient needed for muscle building. Because everyone’s nutritional needs are unique, you should consume one gram of protein per pound of body weight. This provides the body with the nutrients is needs to repair and produce new muscle tissue.

When performing any of the routines mentioned, be sure to not overdue it. As always, with any new routine, it would be wise to check with your physician and get a physical. Now get out there and show us your gains! Happy Fitness!

5 Calorie Burning Exercises that You Can Do At or Close to Home

5 Calorie Burning Exercises that You Can Do At or Close to HomeBurn calories! They say. How? You say! Giving directions without proper instructions is always a recipe for disaster. It’s very often that I hear people say, ‘Just burn calories.’ However, there are never instructions provided. If I were new to fitness, this would leave me scratching my head. The first thing I would think is, ‘What exercises burn calories?’ The simple answer to your question is most exercises are calorie burners. This list will point to 5 Calorie Burning Exercises that You Can Do At or Close to Home:

Cycling
Cycling is one of the best ways to burn calories. It doesn’t have to be your favorite exercise, but knowing that a person can burn up to 1000 calories per hour by simply cycling definitely makes it sound benificial. This means that a 160 pound woman, cycling at maximum intensity, can lose up to 850 calories. This would be about 950 calories for men. Grab your Garmin Forerunner 910XT Multisport GPS Training Watch and hit the road. Don’t own a bike? Give the Pedlar Pro 316 Exerciser a try!

Swimming
Taking a dip in the swimming pool is not only fun, but an excellent calorie burner. Men can enjoy burning up to 840 calories per hour, while women can burn up to 720 calories. Grab you Garmin Swim Watch and track your distance, pace, stroke count and more.

Running
Running is one of those exercises that you expected to make this list and we will not disappoint you. Running can burn more calories in the amount of time spent than any other form of exercise, while simultaneously reducing stress and depression, so consider this a win, win for you. A female weighing approximately 130 pounds can burn up to 600 calories running. Even a light jog can burn up to 550 calories. Grab your Polar M400 GPS Powered Fitness Watch and see how much you can burn.

Jump Rope
The art of jumping rope can be seen as a game, sport, and even a talent. It’s also happens to be a great exercise that burns quite a few calories. Get the kids together and make it a game. Challenge each other to see who can jump rope the longest. Be sure to include both mom and dad in the fun, as this exercise would be beneficial to both parties. One hour of jumping rope can help men burn up to 850 calories, while women can enjoy demolishing 750 calories. Jumping rope, a kids activity….  not anymore!

Stair Climbing
There is a reason why you see athletes running up and down the stairs in stadiums. This is a calories killer. Climbing / running the steps not only works your lower body and glutes, but it also makes your upper body strain as well.  Grab your Fitbit Charge Wireless Activity Monitor and see how many calories you burn!

Now that you’ve been armed with some helpful calorie burning routines, get out there and burn, burn, burn!

6 Low Impact Exercises That You Can Do In or Around The House

6 Low Impact Exercises That You Can Do In or Around The HouseAs the warmer season makes its presence known, the fitness junkies are beginning to take their workouts outdoors. I am seeing them everywhere from the park, to jogging down the street, and even biking to work. Sadly, there are still plenty of people who take no steps towards physical fitness or health. Maybe they’re just not interested. However, more often than not, the reasons or excuses I hear is limited time, I have children, or something similar in nature. In this blog, I will provide you with :

Take a Walk
Walking is an ideal exercise, that doesn’t cost you anything. On top of that, walking can be done any time of day, and virtually anywhere. With the warmer weather coming in, start taking an extra stroll around the block. If you live in an area that isn’t warm enough for you as of yet, try going to the mall. This gives you a reason to walk and shop. Don’t forget to grab your Pedusa PE-771 Tri-Axis Multi-Function Pocket Pedometer and Clip to track your steps.

Spruce Up the Yard
You’d be surprised at how much of a workout you can get by getting your yard ready. Raking and mowing the lawn requires you to walk, while tasks like removing the trash bags of accumulated debris from the winter can require heavy lifting. You think the benefits are over? Think again. Try planting new flowers. Each time you have to dig a new hole take advantage of the opportunity to squat and or stretch, this can be a great workout for those leg and arm muscles. Now your yard is beautiful and you just had a day full of burning calories.

Take a Hike
Hiking is a great way to include family and friends into your workout. Pick a weekend and get as many relatives together as possible and hit the trail. If you’re not too familiar with hiking, it would be wise to pick a trail that isn’t too difficult. Grab a Garmin Fenix 2 GPS Watch to help you navigate, along with a Geigerrig Rig 710 Pressurized Hydration Pack to make sure you stay properly hydrated.

Swimming
Swimming is one of the best exercises there is that will tone your entire body, while using almost every muscle in the body. Because water makes you feel weightless, you can easily breeze through exercises like squats and crunches. While exercising in the water seems easier, the overall results will surely be felt.

Try Yoga
Yoga offers both physical and psychological benefits. Grab your Aurorae Synergy Yoga Mat/Towel for Hot Yoga and set the mood with your favorite scented candle, while practicing your yoga poses.

Cycling
Riding a bicycle is an excellent way to lose or control weight. Cycling raises your metabolic rate, builds muscle and burns body fat at the same time. If weight loss is the goal, then you should partner your workout with a healthy diet. Now would be a great time to grab your Polar RC3 Integrated GPS Bike with Heart Rate and hit the road.

Physical health is not only achieved in the gym, but can be achieved anywhere. You simply have to make up your mind that you are going to start being healthy, and be willing to take small steps to reach your goals. Get out there and have fun with fitness!

6 Ways Golf is Good For You

6 Ways Golf is Good For YouThe air is fresh and the sun is shining. The grass is getting green and the flowers are beginning to bloom. My favorite part is that the Outdoor Sports are making a comeback. Football with the guys in the yard, baseball season, and a good 3 on 3 basketball game sounds great. Then there’s good old golf. There are many people who think golf is not a physical sport, but the physical health benefits are huge. Let’s look at 6 Ways Golf is Good For You:

 

Walking Power
Golf is a great way to get your walking exercises. Studies have shown that an 18-hole round approximately burns up 2,000 calories for walking while carrying clubs or 1,300 calories when riding in a cart. A walked 18-hole round, carrying a bag or using a hand/pull cart, is approximately equal to a 5-mile walk. Grab an Impact Sports Epulse 2 Strapless Heart Rate Monitor (Continuous Readings) with Pedometer Function and see how many steps you can take while on the course.

Burn Calories
Studies have shown that an individual who weighs approximately 150-200 pounds, will burn between 2,000 to 2,700 calories by walking an 18-hole golf course. It takes 3,500 burned calories to lose one pound.

Fights Against Heart Disease
Studies show that the strong health benefits found in walking can also protect golfers against heart disease. Any form of walking is good for you, even if that means you’re just chasing after golf balls all day.

Stress Relief
Stress can be a pain in the neck for all of us. Of course, a Thermophore Heating Pad or Ice It product can help with that. You can also use golf as a stress reliever. Being in an outdoor area where you can mesh well with others who share your interests is a great way to forget your troubles. Many golfers choose golf courses that allow them consistent access to their favorite types of holes and other benefits to keep them happy.

Stimulates Blood Circulation
Studies suggest that playing golf may actually stimulate blood circulation with your brain. This helps to improve nerve cell connections, and may actually delay dementia onset.

Bone Health
Weight bearing exercises are great for your bones.  Individuals who do them two to three times a week can create long, lean muscle mass. Exercise of this type can help prevent bone degeneration, including osteoporosis. Carrying your golf clubs is a great way to include weight bearing into your golf game. Try using a double strapped bag to make it easier on yourself.

Now that you’ve been armed with details on how golfing is good for you, it’s time to grab a few buddies and your Garmin Approach S6 Golf Watch and hit the golf course!

Keep and Reach Your Spring Fitness Goals

Keep and Reach Your Spring Fitness GoalsSpring is in the air, and fitness is one of the main things on everyone’s mind. We get to shed our winter coats and welcome in t-shirts, tank tops, and even more, the shorts (depending on the region you live in). Most of us have one thing in mind, and that’s to be in great physical shape for the summer. There’s plenty of guys who are anticipating going shirtless at the beach, many women are looking to flaunt washboard like abs in their two piece bikinis. Unfortunately, there is a good number of people who will not even come close to their fitness goals. This doesn’t occur because the individual is lazy, but rather they have set unrealistic expectations. Here are a few ways to .

Set Reachable Goals
Setting a reachable goal is the first step. Be realistic when setting your goals. Telling yourself that you want to lose 30 pounds in one week is highly unlikely. If you’re workout isn’t geared towards weight loss, you still want to be reasonable with your expectations. Remember the quote, “It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice. Give it 12 weeks. Don’t QUIT!”

Do it For Yourself
Quite often I hear people attempting a physical fitness regimen in an attempt to attract the opposite sex. The thing with this is its pretty easy to lose this kind of motivation. After all, the very guy or girl that you’re interested in may not have the same interest in you. If he or she was your motivation, you’d now need something new to get you motivated. However, if you were attempting to reach a healthy fitness level for yourself, others would not have an impact on your routines.

Use Pictures
Using pictures is an excellent way to stay motivated. Sometimes seeing our progress gives us an extra push. Start off taking a before picture on Day 1. 4-6 weeks later, take another picture to compare. Every few weeks snap another. This would be a great opportunity to break out your GoPro Hero4 Silver Edition HD Action Camera with 32GB Ultra Memory Card.

Use a Heart Rate Monitor
Using a heart rate monitor is a great tool when practicing new fitness routines. Many of these monitors’ counts steps, calories burned, cadence and more. This allows you to gauge your workouts and see where you can use additional training and also determine which routines are adequate. I would recommend going with the Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap.

Now that you have a few tools to reach your Spring Fitness Goals, go out there and get started. Remember, there are plenty more ways of staying motivated, such as working out in a group setting. If you realize that something not listed is working for you, stick to it. After all, you know what will keep you going. Happy Spring Fitness!

Don’t Let Spring Fever Turn Into Spring Injuries

Spring injuriesSpring has sprung, and many people are working hard to obtain that desired beach body look. There are those who are experienced in the fitness world, who will be coming out of hibernation, and there will be the beginners who want to have that sculpted look but aren’t sure how to obtain it. Unfortunately, when we see an uptick in fitness we also see an increase in fitness related injuries. There are many preventative measures that can be taken to decrease injuries associated with exercise. . Here are a few things you can do to decrease you risk of fractures, swelling, pulls, and sprains.

Have a Routine Physical / Fitness Test
Always consult your physician before beginning a new exercise routine. New physical activities have the ability to cause stress on your body, as it is doing movements that the body isn’t accustomed to. You may have certain medical conditions that restricts certain exercises. Visiting your doctor is beneficial because he/she should be able to discuss your limits.

Visit a Personal Trainer
Using a personal trainer can be highly beneficial to your workout. After all, they’re professionals in their field, and can help you determine your limits by pointing out strengths and weaknesses. If a trainer is out of your budget, using a Garmin Forerunner 310XT GPS Personal Trainer with Heart Rate Premium Strap during your workout can be a big help.

Warm Up Before Exercise
Warming up is one of the best ways to prevent fitness injuries. Your warm up should be gradual, slowly work your way up. Walking, jogging, or even regular daily activities are great ways to increase your body’s stamina.

Take Time for Rest and Recovery
It is very important to take rest days and even get more sleep. When you don’t take enough time for rest, your body can become over trained, causing reduced immunity which can make getting the common cold much easier .

Dress Properly
Take extra precautions when the weather is very cold. Remember to wear layers, gloves, a hat, and socks.

Stretch Properly
Proper stretching can also be beneficial to reducing fitness related injuries. When stretching, be sure to constantly breathe. Not doing so can cause your blood pressure to rise. Hold your stretch for 10 to 60 seconds, exhaling while moving into the stretch.

Heating Pad
Placing a heating pad for 5-10 minutes on the muscles helps bring blood to the area to warm them up. Heat will also help loosen muscles and tendons. I recommend going with the Thermophore Moist Heating Pads.

Remember, do not overextend your joints during training exercises. Try waiting 48 hours before you work the same muscle group again. If you’ve already had an unfortunate sports or fitness related injury, visit our Sports Therapy section and find everything you need including Mueller Braces/ Body Support, Omron electroTHERAPY Pain Relief, and Ice Packs/ Cold Therapy.