The best way to make fitness part of your routine is to treat your workouts as if they were meetings. This is easy to do if you work with a personal trainer, but even if you go to the gym or take classes by yourself book them in your weekly schedule. If something comes up and you cannot possibly keep your workout appointment make sure to reschedule it just like you would a business meeting or Dr.'s appointment. In order to see real gains you must commit the time and put in the effort. Schedule your workouts before the week begins, and hold yourself accountable for working hard while you're there.-Keith
You can make fitness part of your routine by making it a habit. Just like it is habit for some people to have a cup of coffee in the morning while reading the newspaper, try to make fitness a habit. A way to start is by 2 or 3 days a week start by adding in some type of fitness ritual. It could be a 20 minute walk in the morning, a 20 minute quick strength workout on your lunch break, or going to the gym right after work. Once it becomes a habit it will just seem like a part of your routine that you have to do.-Sara
The best way to make fitness part of a routine is to schedule out blocks of time in your week. Treat it as a meeting or appointment and you'll be less likely to skip. Also, meeting up with a friend (or trainer!!) will hold you even more accountable..and make it more fun too!-Kristen
Eat Vanilla Ice Cream (low fat :) Did you know that July 23rd is National Vanilla Ice Cream Day?
Drinking enough water is important for anyone, athlete or not. Unfortunately thirst is not a great indication of how much water you need..you're already dehydrated by the time you feel thirsty so try to sneak some water in wherever you can..before your cup of coffee in the morning or before or during meals. Keeping a water bottle with you during the day so you can take sips here and there is a great way to help stay hydrated and can help stave off hunger! Getting enough water helps your body to go through the natural processes it needs to go through, like getting nutrients where they need to go, keeping muscles working, helping with digestion and so much more, so it's important that you get enough! –Kristen
There are many benefits to drinking water. One of them is that drinking water can help energize your muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. When muscle cells don't have adequate fluids, they don't work as well and performance can suffer. You should drink about 17 ounces of fluid about two hours before exercise and at regular intervals during and after exercise to replace fluids lost by sweating. –Sara
Water is a big deal because without adequate water intake your body will struggle to perform the functions necessary to live. We may take it for granted but water is just as important as oxygen to life. Make sure to take in at least 8 8 ounce glasses per day, and more when its hot out or you're are performing physical activity. Drink before your are thirsty to avoid dehydration.-Keith
Pack a Picnic! Did you know that July is National Picnic Month?
Occasionally missing a day of training should not affect your strength or endurance too much. In some cases, a day or two of can be refreshing for your body and make your session even better the next time. However, if 'occasionally' becomes a little more frequent, you may notice that you either plateau or lose some strength or endurance. –Kristen
Occasionally missing a workout will not affect your endurance or strength. While missing a session from time to time may slow progress in some areas as long as you stick to your schedule the majority of the time you will be all set. Like nutrition, workout consistency is a long journey. Don't beat yourself up over missing one workout just like you shouldn't beat yourself up over a bad nutritional choice. Get back to your routine right after the missed session and you will stay on the right path!- Keith
Occasionally missing a workout session will not affect your endurance or strength. After 7-10 days you will lose some muscle power and endurance but not enough to totally derail your goals.With a few specific strength or endurance workouts, you will be back before you know it. If you missed more than two weeks then you will have a little bit more to make up. -Sara
Try Vegetarian Baked Beans at Your BBQ! Did you know that July 3rd is National Eat Beans Day? But not all baked beans are created equally.
When training for an endurance event, keep in mind that while building up cardio endurance is an important part of physical health, it does not build muscle and raise metabolism the way that strength training does. To maintain weight while training, you can continue to lift weights as part of your training, or you can adjust your diet. You will still need some extra calories, especially carbs, before long events but you will not need the same amount of extra fats and protein as you would for the rebuilding of muscles that happens after weight training.- Kristen
To avoid gaining weight while training for an endurance event, add strength training to your fitness routine. Adding muscle boosts your metabolism because it burns calories. Strength training will also improve your running as you create a stronger, more balanced physique. This will also reduce your risk of injury too.-Sara
Increasing your exercise in preparation for an endurance event does not give you a license to eat everything in sight. In fact because you will be asking more of your body during this stretch of time it is extremely important to fuel it with high quality nutrition. If you are feeling hungry (which will probably happen) start adding in an extra healthy snack before and or after your workout. Just make sure the additional calories you take in are healthy and in moderation.-Keith
Life is a Bowl of Cherries! Cherries are in season right now—take advantage of these absolutely delicious bites of sweetness that are simply bursting with nutrition.
Balance should be incorporated in everyone's workout routine because it is a skill that transfers over to everyday life for all of us. Regardless of whether someone is a collegiate athlete who needs to be able to maintain his or her balance through an array of challenging moves or an elderly person who just wants to feel more stable going down a flight of stairs everyone can benefit from balance work. Single leg exercises and cable exercises while on an unstable surface are two great ways to improve balance!-Keith
Balance is an important part of anyone's workout routine. For athletes, it will enhance your abilities to be stable in more positions. Same goes for people who partake in outdoor activities on their own such as hiking, biking, golf...really anything that requires you to move around. As we get older, balance work becomes important for making everyday activities safer and easier.-Kristen
Try throwing some fruit on the grill for a healthy, sweet dessert! The best options aare pineapple, mango, peach, and banana.