Wednesday Wisdom...Are You Wearing the Right Shoes?!

Wearing the right shoe during exercise is as important as performing the exercise.  What shoes you purchase and wear should be based on intended use as specific shoes are designed for specific activity.  For example, running shoes are designed to propel you forward and are not a good choice for lateral activity as they offer little support when moving laterally (side to side).  Most of the workouts we provide would be best completed in a pair of training shoes.  Below is a list of shoes and what qualities you should be looking for:

1. Running shoes - propel forward; look for shock absorption and cushioning.  
2. Training shoes - lateral movement; good support for side to side movements.  They tend to be lightweight.
3. Basketball shoes - offer support for the ankle; most other shoes don't offer enough ankle support.
4. Walking shoes - offer more support in the arch and offer more stability
5. Other sport shoes - if you are playing a specific sport, you usually want to buy specific shoes as they are designed for that sport (aka don't regularly play basketball in your running shoes)

There are specialty stores that will help get you into the right shoes for your foot and activity.  You may pay a little bit more, but in the long run it's definitely worth it!  Also, within each category of shoes there are shoes that fit your style of running, walking, etc.  Some of these stores may even offer a running analysis and help you with your form!!  Once again, it would be worth the time and money and save you the risk of an injury.

It is also important to change out your shoes approximately every 4-6 months or 400 to 600 miles for runners.  Pay attention to the cushioning breakdown, not how they look on the outside.  Wearing shoes too long usually leads to injuries and most people don't put the two together.  If your shins, knees, etc are aching, check out the age of your shoes...it could be the culprit!  If you have several pairs of running shoes you can extend the life by rotating them so they don't break down as quick.

FREE Yoga videos

On Hulu, you can search through quite a few free yoga 10 - 20 minute videos.  If you've never tried yoga, I highly suggest it.  It does take some getting used to if you are into the extreme boot camp type workouts.  Yoga offers much more than the boring "um" chants and relaxation.  Instead, you will improve your balance, improve core strength, increase flexibility, build some serious strength in your legs, and much more.

check it out...

http://www.hulu.com/watch/300203/gaiam-yoga-fit-body-yoga-with-gwen-lawrence

By the way, it's not easy!

:)
Enjoy!

Workout 81 - supplement

2 weeks ago we posted our results driven, 6-week swimsuit ready program.  We hope that you enjoying what you are seeing in the mirror!  Allison and I have heard it all as personal trainers and workout consultants.  Most of the time, people come to us with a lofty goal (i.e. losing 20 lbs in 2 weeks).  Whoa!  But, seriously, we still gave them a great start to the goal and most of the time, clients were so impressed that they continued training with us after the event.  So, trust us.  Get on this 6 week program!  You won't lose 20 lbs in 2 weeks but you'll see some great things :) happening in that 6 week time span.

We posted weeks 1 - 3 on April 23.  So, this is the last week to utilize the first portion of the 'swimsuit in 6' program.  (We'll post the next 3 weeks on Monday, May 14).  We gave the option to supplement the program with our other workouts should you get bored.  We understand that monatany can trash all good intentions when it comes to working out and getting in shape.

Here is another supplement for the Swimsuit in 6 program.  It's wise to follow the swimsuit in 6 program first but in case you are ready for a change:

Warm-up:
1 minute jog
1 minute lateral plank walk
1 minute butt kicks
1 minute side lunges holding the inner thigh stretch
1 minute sumo squats

Workout:

1 minute high knees
1 minute sit-ups
1 minute squat jumps
Repeat 2x

1 minute bicycle crunches
1 minute burpees with a long jump (instead of jumping straight up, long jump forward)
1 minute push-up to side plank
Repeat 2x

1 minute speed skaters
1 minute squats (moving fast)
1 minute jumping jack planks.  (feet jump out and in while holding the plank)
Repeat 2x

Cool down by walking around and doing some static stretching.

Workout 80 - I Love the 80s!

For today's workout, since it is an 80s theme it is a must to listen to your favorite 80s songs!  One of my favorites to work out to is Dancing with Myself...very upbeat and motivating!  You can even use your favorite 80s term today...uh, gag me with a spoon!


No Equipment Required


Warm-up:  march or jog, butt kickers, inchworms, lunges with chest press, standing oblique twists          1 minute of each


Do 80 reps of EACH of the following exercises:
80 pushups
80 squats
80 dips
80 step ups (each side)
80 burpee's


You can do them all 80 at once OR it may be in your best interest to break them up into sets...complete them in whatever order you want, however many, just make sure you do them all in a timely manner...like for sure!

Butt Booster

ARE YOU FOR REAL?!!!
Seriously.


Why not try squats and a regular exercise program to get the same benefit and save yourself the embarrassment when you undress?

Workout 79 - 30 for 30

Links demonstrate the exercises you may not be familiar with...others are on our YouTube Channel

Equipment needed:  dumbbells, you, motivation!

Warm-Up
1 min of the following:  march or jog, standing oblique twists, plank walk, walking lunges w/ chest press

Now Plank and hold as long as you can!  Try for 1 minute

Then move on to the following:
30 pushups

30 plank rows (15 each side)
rest 30 secs
30 backward lunges
30 dumbbell swings
rest 30 secs
30 bicycle crunches
30 squat presses
rest 30 secs

Repeat for a total of 2-3 rounds (if just beginning, do 2 rounds, advanced do at least 3)

Cool down and release your muscles with a stretch.

May is Mental Health Month!

May is mental health awareness month and we want to share with you the role mental health has in your overall health.  We encourage you to exercise, but did you know it can help you manage your mental health?  Did you know poor mental health can have the same response on your body as not exercising or eating a poor diet?  If you are feeling stressed or blue, you should work it out!

It may seem as if there’s nothing you can do to reduce your stress levels.  You can’t add more hours to the day, the bills aren’t going to disappear, and balancing your career and family responsibilities will always be challenging.  If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time causing detriment to your health.   Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, and speed up the aging process (we don't need help with that!).  Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

The good news is you can improve your overall health and decrease stress levels by exercising!  Regular exercise helps take your mind off the day and away from the stressors it is filled with.  It will also improve your mood, increase self-confidence and decrease anxiety.

So the next time you are feeling stressed or down, ask yourself “have you had your exercise today?”     

Tuesday Motivation!!