You waited last minute, didn’t you? It’s okay, so did I. Instead of getting all stressed out by crowds at the mall while picking over half-empty shelves, just go right to the register and grab a gift card. Here are a few gift cards your health/fitness friends would LOVE to get this holiday season:
Trader Joe’s: Whether it’s for $5 or $50, a gift card to Trader Joe’s is always appreciated and could go a long way!
Lululemon: Put off that gift for that special someone in your life? You best friend loves yoga but you don’t know what the heck to get them? Mom is on a health kick? Get the person a Lululemon gift card. Some of the items in the store are a little pricey, so take a look around before you decide on a number.
Bike/run/dance shop: Ask around and find out if there is a local shop that your gift-ee likes to go to. (This goes for health food stores as a well.) If there a place they go locally, get them a gift card there. Coming up empty? Resources not pointing you in the right direction? Google nearby shops — they are everywhere!
Spa: This is something that few people buy for themselves… even if they understand the health benefits of a good massage/skin treatment. If you have someone on your list who is always busy or often working out, do them the biggest favor even and give them the gift of relaxation. For the ladies, a mani-pedi packages works too!
Gym/studio: It costs a lot of money to stay healthy. One of the most costly things is a gym membership or yoga package. Help a brotha’ or sista’ out and get them a month to their favorite place.
How do I know these gift cards will not disappoint? Well, it’s a hunch based on the fact that I, personally, would love to receive any of these gift cards for Christmas. <3 Hint, hint.
While the holidays are typically full of happiness and cheer, all of those good times could take a toll on your health. First, let’s talk about the weather — it’s colder out and much more difficult to get out for your usual run. If this doesn’t apply to you, maybe you can relate to getting home from work and skipping out on the gym because you “don’t want to go back out in the cold.” Or maybe you don’t want to go back out because you’ve just been “so gosh-darn busy lately” between running back and forth to the mall, attending holiday parties, going to see your baby cousin’s Christmas play and eating dinner with the family.
Needless to say, there is a significant amount of indulging going on during the holidays… in every sense of the word. As a result, we tend to put our goals to the side and abandon our healthy habits.
Well…
Cut it out!
Holidays are cheery, but also pretty stressful. Do you body some good and sweat a little. Plus, it wouldn’t hurt to burn off that extra glass of wine or piece of pie.
5 tips for having a skinny holiday:
My gym bag is packed and under my desk.
1. Plan tomorrow’s gym session before today ends.
When you get home from the gym, work or wherever you are coming from today, pack your gym bag right away and decide what you are going to do there tomorrow. The other night, I came home from doing Hot Yoga followed by Insanity Asylum (crazy, I know), unpacked my gym bag, and put in an outfit for Zumba the next day. With the preparation for Zumba done, half the battle was over. I know it sounds silly, but I promise it will work. If your gym bag is packed in the morning for you to grab on your way out the door, you don’t really have an excuse for missing your workout.
2. Set your resolutions now.
Why the heck are you waiting until New Years!? Half of the reasons you don’t want to work out are still going to be there come January 1st, i.e. money will still be tight, it will still be cold and you will still be busy. Find a gym schedule that will work for you, or find an at-home workout that suits your exercise style. Talk to your company and see if you are entitled to any health benefits pertaining to gym memberships. A lot of companies offer discounts or reimbursements for employees–look into it.
3. Hydrate by drinking more water and consuming less salt.
This is a flat-belly trick in general. You are going to be around people you probably haven’t interacted with since the 2011 holiday season and you want to look good, right? Hydrating will flush your body of toxins — it is a natural detoxification. Salt retains fluids in the body, so ridding your diet of extra salt will help you slim down–just hide that salt shaker. Here are more flat-belly tips from a while back.
Plan snacks ahead of time too.
4. Plan meals ahead.
When you eating at a party or gathering, do your best to watch what you put into your mouth. It’s easy to stand around and chit-chat, holding a glass of wine, while picking at the cheese and crackers, but try not to do it. Grazing is bad. Any time you eat, make a plate and site down with it so that you are more mindful of what you are consuming.
This goes for when you are at home as well. Plan your meals the night before (like your gym bag, the preparation is half the battle) and sit down when you eat. If you are going to a dinner party, make a dish. This way you know there is at least one healthy food in the spread. If you are going out to eat, look at the menu ahead of time — knowing what your options are ahead of time will stop you from making spontaneous, unhealthy decisions.
5. Cardio, cardio and more cardio to keep you energized.
Cardiovascular activity will keep you body energized, giving you more energy to do other things throughout the day and consequently helping you stay slim through the holidays.
Right now, your body is trying to go into hibernation mode. I’ll admit, that sounds absolutely lovely… but I know that if I slow down, I won’t reach my goals. One thing that has been motivating me to do cardio is an upcoming 5k race. Sign up for a winter walk/run in your neighborhood to keep you moving (I think I’ll do one in December, one in January, and then maybe some more). If signing up for races doesn’t seem appealing, set another goal! Anything is possible.
People come in all different shapes and sizes. We have our own quirks that make up our personalities, our own pet peeves, and our own dreams and ambitions. Each person has their own piece of mind and the differences among us are what make life interesting. So why has our society programmed us to believe there is just one acceptable body type that we must fit? Why is there this burning desire to be thin among women? Can’t being healthy be enough?
I am by no means a stick figure. I have had curves all my life. Blessed with an hourglass physique, I can’t remember a time when I wasn’t bigger than the ideal body type. In elementary school, I towered over my peers and by high school I was strapping the girls down with an XL sports bra, while my friends ran around in gym class without a care in the world. It took a while for me to accept my body and be comfortable with my figure.
During my junior year of college, I began lifting weights and more regularly, along with my cardio workouts and I made a few healthy changes to my diet. I am by no means crazy about counting calories and I do have a weakness for a good slice of Antonio’s but by eating more fruits, vegetables, and lean meats I gradually changed my diet and cared more about the food I was consuming. Slowly, I began noticing changes. I felt better. I was more energetic, happier, and less stressed. Physically, I saw more definition in my muscles, I built up a greater stamina, and little things like my hair and skin looked better.
Everything about me was significantly healthier. Then I went in for my yearly checkup and stepped on the scale…
I found that the number had increased from the year before. My heart sank and I couldn’t believe what I was hearing. But then it hit me. MUSCLE WEIGHS MORE THAN FAT. In all aspects of my life I am a healthier person than I was a year ago. I feel better, look better, and love the way I am.
In that moment, standing on the scale, in the middle of the doctor’s office, I realized a number couldn’t define me. There is no way I will ever be a thin girl, fitting that ideal small body type. I have been blessed with curves and a body that, albeit bigger than other girls, is beautiful in its own way.
There are a lot of girls that spend their lives trying to reach that ideal number. I’m here to say, “Put the scales away.” Live your life. Enjoy your life. Exercise for you. Eat right for you. The pounds may come off and some may come back on. But if you maintain that healthy lifestyle you will be a healthier person no matter what that (for most of us) three-digit number on the scale says back to you.
As the saying goes “Being fit is better than being thin.” Embrace those curves. They are fabulous. And in case you ever need some encouragement… the band Mika puts it best, “BIG GIRL, YOU ARE BEAUTIFUL.”
I’m beginning to consider living the rest of my life in a bubble… my klutziness is getting out of control. Last night I hobbled into my Zumba class to attempt to teach with a messed up knee when one of my regular class participants laughed and said “Wow… you really get injured a lot, don’t you?” Yep. I, Lauren Duffy, am as klutzy as they come.
When you work in the world of exercise and fitness, injuries are somewhat expected. I have coworkers who have shin splints, stress fractures and pulled muscles from pushing their bodies so much. But I somehow manage to get injured three times as often as they do. While I wish I could blame my injuries on my active lifestyle, they’re all simply a result of my clumsiness. Over the course of the past two years I have busted my hand, arm, face, and now knee by simply walking and falling. #klutzstatus
But through my years of walking into walls, falling up the stairs, and tripping over absolutely nothing, I’ve learned how to self-heal injuries pretty well. These very basic healing methods I have learned can be used by the clumsy people, the active people, and the doomed (the clumsy and active) people with injuries, so I figured I would share some of the simple stuff.
Let me start off by saying: if you are injured, see a doctor! If it’s excruciating pain, go immediately; if not, wait it out a couple of days and see how you feel. When I was younger I walked around with an injured arm for two weeks waiting for it to naturally get better before I finally decided to go to a doctor. It was broken. Oops! So please see a doctor if pain lasts and these methods are not very helpful.
Whether you have an injury from exercising, playing a sport, or doing something clumsy, the best way to treat an injury like a sprain, a pulled muscle, or a shin splint is to use the R-I-C-E method:
R – Rest!
While skipping a workout is not ideal, resting can prevent further injury so you won’t have to miss any more workouts. Also, giving your body a chance to rest can reduce pain and swelling.
I – Ice!
For the first two days after your injury, be sure to ice it! You want to ice for 15 to 20 minutes, then wait two hours and do it again. Be sure to avoid skin damage by wrapping the ice in a thin towel, and stop icing when the skin is numb (even if it hasn’t been the full 15-20 minutes). This will prevent swelling and bruising and can relieve the pain a bit. Some believe that putting heat on a small injury is helpful, but that is a common misconception. Heat should only be used on chronic injuries while ice should be used for minor ones.
C – Compression!
Using compression along with ice on an injury is very helpful if you want to avoid too much swelling. You can either use a bandage wrap or purchase a brace from a pharmacy that is designed to compress the area of the body that you’ve hurt. You just want to make sure that you’re not cutting off your circulation. I’ve found that compression also reminds me that I have an injury so that I don’t forget about it and do something klutzy to hurt it even more.
E – Elevation!
Kick back and relax while you let your body heal! In doing so, try to elevate your injury (above the heart if you can) to reduce swelling and help drain the injury’s fluid.
Using the R-I-C-E methods can help heal your injury, prevent further injury, and help you feel better in general. Remember that Ibuprofen and Aspirin or another similar medicines can help reduce swelling and pain. Be sure not to push yourself too hard so that you can resume normal activity as soon as possible! Good luck and, if applicable, get well soon!
For hundreds of years, athletes from around the world have used exercise as a means of staying in shape and improving athletic abilities. Obesity runs rampant throughout our society today, while most people don’t run at all! It’s no longer just the athletes that need to exercise, but each individual should take part in a regular exercise routine. Nothing you’ve not heard before, right? Exercise to stay healthy. Otherwise, you will fall captive to the obesity that plagues the nation. But a healthy body isn’t the only reason you should exercise. In fact, studies have shown that exercise helps your mental and emotional health as well.
According to the University of California, regular exercise helps those that suffer with chronic depression and anxiety. Depression affects thousands of people throughout the nation each year. Most spend hundreds of dollars on depression medication each year, while still suffering from side effects of the medication. Those who opt not to take medication on a regular basis deal with the consequences as a daily struggle. Anxiety and other emotional and mental struggles also hinder people from living life to its fullest.
With regular exercise, the struggle people face from these illnesses may lessen, even if for a small period of time. For those that struggle with anxiety, the biochemical reaction in the brain that occurs during exercise releases stress. This release helps anxiety to calm down. Depression is helped by exercise because it helps people to feel better about their bodies and lives. These seemingly small things go a long way for those that suffer.
However, even if you do not struggle with chronic illnesses like anxiety or depression, exercise will still improve your mind and emotional well-being. Exercise teaches discipline, helps sustain motivation, and promotes a healthy outlook on life. These simple aspects, when properly applied outside of exercise, will vastly improve your overall well-being.
“But I have too much going on to exercise!” It’s just one of the many excuses people use. When it comes right down to it, though, exercise can be done anywhere at any time. A quick search on the web can show you that you can exercise outside or inside, at work, school or even at that uncomfortable family dinner. While space will not permit to get into the nitty-gritty details of the various places, times and ways to exercise, let’s review a few traditional and non-traditional ways to exercise. Consider yourself warned, though. Once your read these different kinds of exercises, it will not leave you with much of an excuse to continue neglecting exercise.
For those of you with a gym membership stashed away in your wallet, consider using it on a regular basis. Chances are, you pay for it each month. And really, with all the hoops and fees you go through to cancel it, it’s less of a hassle to simply go to the gym regularly. At the gym you will find treadmills, ellipticals, exercise bikes and an array of other equipment exclusively there for your use. Going to the gym everyday shouldn’t take more than a couple of hours out of your day. Set the DVR to record your favorites shows, watch them on the weekend and get out to the gym at least four times a week.
Now, some can’t get to a gym or simply can’t afford a membership. That’s ok! You don’t get out of exercising simply because you don’t have a gym membership. Today, there is an entire market for home gym equipment specifically designed for people like you. Is some of it expensive? Absolutely. But there are even things you can do when you don’t have the money to invest in a home gym. Remember grade school? There’s this thing called a jump rope. You can get a good one for less than $5 at the store. Use one of those for 30 minutes a day and you’ll likely sweat more than you ever did at the gym.
You have enough time, energy and money. The only thing that keeps you from exercising regularly is yourself. So, make up your mind, get off the couch and make your life what you’ve always wanted it to be.
Spring is in the air which means that warm-weather workout gear has hit the shelves! With the gorgeous weather comes some great fits, creative tanks, bold stripes and bright colors. This season’s styles are sure to turn heads as you jog through Amherst Center or hit the yoga mat at Campus Rec. Here are some of my spring picks from all of my favorite brands.
You’re running crop: Nike. Nike. Nike. I love Nike. My favorite article purchased from Nike has to be my running crops. They fit perfectly — meaning that they don’t ride up, they don’t fall down, they actually stay in place. The colors on these crop are pretty boring, but sacrificing color for fit is definitely worth here! ($48) Zumba skort — Running Skort: Yes, I said skort. Who says you can’t get all dolled-up to work out? Dressing like you are ready to hit the fitness runway will make you feel better about yourself — pushing you to work a little harder. This skort from Lululemon is fantastic. I purchased one for Zumba a few months back, and it was so cute and comfortable that I have worn it on jogs and even to yoga. The skort fits perfectly around the hips and the shorts underneath have a sticky, elastic hem to keep them in place while you’re shaking your romp. ($58) Creative Tanks: Trending in the fitness world today are creative tanks with fancy cut-outs and detailed straps. Old Navyhas a few different styles for a reasonable price. Remember that when buying shirts that are designed to be aesthetically pleasing, they are not necessarily designed to be supportive. Tops like these are better for low impact activities like yoga, walking or pilates. (on sale now, $15)
You've seen this shirt on a couple of us at Campus Rec -- the lovely Cassie Brown and myself. ;)
Bright colors: Vibrant shades and blinding neons are in! Victoria’s Secret tanks, or on the more affordable side Champion tanks from Target, are brightly colored and perfect for any type of workout. Don’t be afraid to stand out at the gym or while jogging the sidewalk — let your confidence shine as bright as your apparel.(VS = 2/$45 or Champion = 1/$16)
Victoria's Secret
Cool Spandex: Spandex shorts are perfect for lifting and other strength training workouts. They are also essential for pairing with those revealing shorts — you know, the ones that flash your undies while you’re doing crunches. Under Armour has some great picks this season. Buy them online or head down to Dick’s Sporting Goods at the Hampshire Mall to try some on for fit. ($30)
Trendy Stripes: Forever 21 has some great, inexpensive activewear, including a long-line of sports bras. Okay ladies, while some of these sports bras do not have a lot of support, they are perfect for pairing with those tanks with built-in support. Stripes are in, so stock up! ($8-$13)
If your focus is to lose weight, cardio is most important. So, why lift? Well, strength training will improve your cardiovascular abilities and get you looking toned. Make time in your schedule for both.
Here are 5 total-body strength moves that work your muscles head to toe in the most effective way possible. These exercises use weights. Start weights small and increase as you get stronger.
Holding a 3-10lb weight in each hand, take a wide stance with toes pointed on a diagonal (wide enough so that when you plié, your knees go over your ankles, and no further than your toes). Plié, lifting your arms up and out to the side (palms face down) until they reach shoulder height. Return to a plié squat, bringing arms back down. Repeat 10x to complete 1 set. Do 3 sets.
*keep back straight as you plié, driving your weight down through your center
Stand with feet a little further than hip-width apart, toes pointing forward. Hold a 8-15lb weight with both hands right above your head (elbows straight). Squat, shifting your weight back into your heals and bringing the weight right down between your legs. Return to standing, bring that weight back over head [Bonus move: add a tricep dip here). Repeat 8x to complete 1 set. Do 3 sets.
*stick your butt out when you squat, keep shoulders and eyes up, move slowly and keep weight under control
One-legged Dead Left - targets back, abs, glutes, hamstrings
With arms straight down, holding 5-15lb weights in each hand (backs of your hands facing forward), put all of your weight in your right leg. Lower your upper body down, hands moving towards the ground, lifting your left leg up to the back (hips square, left toes pointing towards the ground). Your back and leg are in a straight line, parallel to the ground. Return to standing, all of your weight stays in your right leg, left toes touch the ground behind you. Repeat 10x on the right leg and 10x on the left leg for 1 set. do 2-3 sets.
*move slowly in this move, engaging your core for balance, keeping your gaze off in front of you so that your shoulders do not drop too low
Curling Lunges - target legs, butt, abs, biceps
While holding 5-15lb weights by your side, step your right leg forward for a lunge. Hold this position, perform a bicep curl, then return to standing. Do the same on your left. This is 1 rep. Do 10 reps for 1 set. Complete 2-3 sets.
*When you lunge forward, bend low and make sure your front knee lowers down so that it comes over your ankle.
Stand with feet about shoulder-width apart. Using a 5-15lb weight or medicine ball, hold it straight out in front of you. Transition all of your weight into your right leg, lift your left knee up to hip height all while bringing the weight into your chest for an ab twist to the left. Repeat by returning your leg to the ground and arms out front, then lift your right knee and twist to the right. This is 1 rep. Do 10 reps to complete 1 set. Do 2-3 sets.
*Use a weight or a medicine ball, move slowly to maintain balance and control
It should take under 30 minutes to complete all of these total-body strength exercises. Do these moves 2-3 times a week, resting for a day or two in between workouts. Do a full-body stretch at the end of the routine to reduce soreness and make those muscles long and lean.
By Emily McLaughlin We talked about this is my last article (Love to sweat, live to sweat), spring break is right around the corner. I want you all to look and feel amazing when you slip into your bikinis, hit the slopes or slave away at work during our week off in March. By spring break, I want exercise to be your medicine. I want exercise to be your favorite stress reliever. I want you to love to sweat and live to sweat.
Exercise is extremely important to your physical and mental health. With that said, I don’t want you to only create a temporary, pre-spring exercise plan… I want you to create a life-long exercise plan. I want you to create something you can stick with, so that exercising isn’t a chore. I want you to be excited to go to the gym or to head outside for a run.
The following exercise plan is quite daunting, but it doesn’t have to be. 30-minutes of heart-pumping (cardio-esque) activity every day, with 2-3 days of strength training is the ideal–but I know that this is not possible.
Start by finding space in your busy schedule for 5 days of cardio exercise and 2-3 days of total-body strength training. These workouts can, of course, overlap so that you are not exercising 7 days per/week.
Here is an example exercise regimen:
Day 1: 45-60 minute cardio routine, 5-minute stretch
Day 2: 30-minute cardio routine, 30-minute total body strength routine, stretch
Day 3: 45-60 minute cardio routine, 5-minute stretch
Day 4: REST, or you have a few options– 30-90 minute mind/body class or home-workout to soothe your body (yoga, pilates, or a long stretch); or if your up for it do a 30-minute cardio, 30-minute strength routine
Day 5: 45-60 minute cardio routine, 5-minute stretch
Day 6: 30-minute cardio routine, 30-minute total body strength routine, stretch
Day 7: REST, or alternative cardio (clean your house, power walk while grocery shopping, go skating with some friends)
What I’m doing (a real life example):
Day 1: Zumba, stretch
Day 2: 2-3 mile run, strength training, Yollet
Day 3: Zumba (1.5 hour class!), stretch
Day 4: 2-3 mile run, Yollet
Day 5: 3-5 mile run, Yollet
Day 6: Zumba, strength training
Day 7: REST, or 4+ mile run (I am training … that is the only reason I am running so much… otherwise this would be a BIG rest day!)
Okay… this looks scary, especially for all of you busy folks. However, if you are serious about integrating exercise into your life, and serious about losing a few pounds before spring break, this is what your exercise regimen should look like to some extent.
My regimen is a little crazy–but that is because I am a Group Fitness instructor. Also, I understand that it is a bit easier to for me to get to the gym because, well, I have to be there. But… I PROMISE YOU… if you schedule time to workout in a way that is convenient and in a way that does not add stress to your life… you can do it.
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That was your pep-talk, now make time to get moving. If you have to, make time to do cardio at the gym and strength training at home (or vice versa). I will be posting videos more frequently to give you ideas for quick, effective, calorie-torching workouts. You. Got. This.
All right, ladies, we are half way between New Year’s and spring break. Yeah, I said it… SPRING BREAK. Some of the dedicated few are still working on those fitness related resolutions (keep up the good work!), others have ditched their resolutions and are focusing in on spring break looming in the future.
If you are looking to get toned for a tropical spring break trip, I want to guide you on your way with a 30-day plan. But before I get there, I want us all on the same page. This is not an easy, express weight-loss plan. This is about toning up, slimming down and creating healthy habits that you can stick with… well… for the rest of your life. Up for the challenge?
1. Back to exercise basics
Remember that results don’t happen over night. Wherever you are in terms of fitness, start fresh and create a workout routine that you can stick to. Take a look at your schedule (now that add/drop is over and we are settled into classes), and pencil in specific times to exercise. Allow time to do cardio 5 days/week and strength training 2-3 days/week. At least 5 days at the gym is the goal, while it might not be realistic for all.
Cardio: Switch it up each day–cardio does not have to be boring. Run, walk, hike or try a Group Fitness class. Aim for 30-60 minutes of cardio 5 days/week and STICK TO IT. Work it into your schedule so that nothing “comes up.”
Strength Training: The same goes for strength workouts… pencil them in! Don’t know what to do with those hand weights? Don’t understand what muscles those goddamn machines even work? Stay tuned for some of my favorite dynamic strength moves in future articles. For this week, focus on doing upper body one day, lower body another, and abs if you can fit in a third day.
You will not look like this at the gym.
After a couple of weeks of a consistent routine, you will look like a pro as you strut through the Rec Center.
2. Eat clean
Flat tummies are made in the kitchen. First, get rid of all the processed foods and unnecessary sweets in your home so they are not there for temptation. Next, change your ways and start counting calories and measuring servings. Don’t become obsessive about this, but become aware of how much you are consuming vs. how much you really need to consume.
Calculate your caloric needs with this great tool from Self: http://nutritiondata.self.com/tools/calories-burned
Once you get a handle on your hunger and needs vs. wants, you will start seeing results… I PROMISE.
By spring break you are going to LOVE to sweat, you are going to LIVE to sweat. Strong is the new skinny.
