Fitness Wednesday: Workout Binder

This past week I learned a fantastic tip to help you stay in shape without getting bored. There are some really great magazines out there (like Fitness & Shape two of my personal favorites) and they always have some really great workouts in each issue. The workouts usually target certain areas to help you reach your fitness goals and tone those problem areas. I have stacks of these magazines and I found that it is very time consuming to search through each issue looking for that perfect workout for that particular area of concern. An acquaintance of mine who happens to do fitness competitions has a very useful idea that I found worthy of passing along. She keeps a large binder that she has divided up into sections like cardio, abs, butt & thighs, arms, chest and back etc. Every time she finds a great workout in a magazine she rips it out and puts it in the binder in it's correct category. It's a fantastic idea and really easy to do! She has tons of really great workouts that target every area of the body and each day she does a different one. It really helps you from getting bored but most of all it keeps your body from plateauing! When you change your workouts on a regular basis you see faster results. I can't wait to start my binder and get rid of all of those magazines. Like this tip? Have one you'd like to share? Let us know and leave a comment.

Fitness Wednesday: Great Places to Work Out & Resistance Bands

Today I was a chaperon on my son's school field trip to the Loggerhead Turtle Rehab located on the beach.  It was a gorgeous day, no clouds in the sky (a bit windy) and the ocean was an amazing turquoise color.  On our walk from the rehab center to the beach I noticed two women with a trainer on the beach!  How cool and what a great way to save a few bucks, get your workout in and enjoy the beautiful scenery while inhaling that fresh ocean air!  They were using some resistance bands and having their own little class right there on the beach .  

Having a trainer can be expensive, but if you split it with a friend or two and go somewhere interesting like the beach or a quiet park you can get a great workout and have fun in the process.  If you don't feel that you need a trainer just grab a friend and go! Resistance bands made specifically for exercising are a great alternative to bulky weights and are inexpensive, easy to take along and offer just the right amount of resistance to thoroughly work and tone your muscles with a lesser chance of injury. If you use them correctly you get an even better workout because you are getting resistance during the entire movement instead of just during part of the movement with free weights.  They are available in different resistance levels, but you can also double up the band for more resistance.  There are many ways to use them, you can stand on the band and do some bicep curls just as you would with free weights or machines. Another option is to wrap it around a pole or stick in the the door.  You can do many more exercises with resistance bands than you can with machines.  It all depends on where you position the bands.  Use them on your ankle and do some lifts to tone your legs and butt!   Resistance bands can also help to strengthen your core since there is tension throughout the entire move, you need to stabilize your body by tightening your abdominal muscles.  Anytime you are exercising and notice you are off balance, check your abs, are they tightened? The options are endless and you will be really surprised with the results if you stick to it!  

I love resistance bands because they are cheap (between $6-$12) and they are easy to take along with you when traveling. There are plenty of websites online that give great tips and routines for you to follow.  

Fitness Wednesday: Excercise Videos

I am hearing a lot about this new workout video called the P90X and I am considering trying it out. It's claims to transform your body in only 90 days. Apparently it works by using "muscle confusion" constantly adding new moves to trick your muscles and thus avoiding the "plateau effect". It also introduces new routines to keep you and your muscles from getting bored. It is a combination of weight training, resistance, yoga & cardio using resistance bands. It also offers nutritional meals and advice on using supplements. At $120 with a 90 day money back guarantee, it doesn't sound so bad, that is if you are really motivated to do it. All you need is some resistance bands and a place where you can do pull ups and a mindset of success. Anyone try this? I will let you know if I decide to give it a whirl. I would love to hear your comments if you or anyone you know has tried it!

Healthy Tip Wednesday

It's 2009 and since most of us have some sort of resolution to get healthier, get in better shape, eat better or just be more active, I have decided to add a health and fitness tip each week.  As a competitive gymnast for most of my childhood and teen years, I am no stranger to the gym.  Working out has been a huge part of my life since the age of 5.  I am lost without it and when I do skip my workouts I can feel it both mentally and physically.  Working out just 30 minutes a day can improve your mental health more than you can imagine.  It also improves your energy level.  I find myself so sluggish on the days I miss my workouts which is a great reason to not miss my workouts, but if you are just starting out your main goal is getting to the gym or getting the motivation to do something active.  Here are a few suggestions.  

1. Find a workout buddy (friend, neighbor, hubby, kids)
2. Decide where you are going to exercise whether at a fitness facility or at your home.  Vigorous walking & biking with a buddy or neighbor can make your workouts at home seem like you are not working out at all!  
3. Change it up so you don't get bored
4.  Make a schedule and stick to it
5. Start slow, you don't want to injure yourself
6. Don't forget to warm up and cool down
7. Have fun, it's your time! Enjoy it!

Feel free to comment with your tips and ideas so we can all get in shape together and encourage one another to stick to it!