By Kim Putens Father’s Day is around the corner. Instead of the same tired “ole tie”, why not treat him to some products he’ll use every day. While many of us associate “products” with beauty and women, it’s a fact that many men use “products” too. Let’s face it, they need to wash their hair, shave, and take care of their skin, just like women. So, what do you get a man? Here are some tips on products men like to use and what to look for. To start, let’s consider the face. Most men need to shave every day, unless they are choosing to grow out their beard. When choosing shaving products, there are a few things to consider. Most shaving products come in 3 different forms – shave oil, shaving cream or shaving gel. Shave oils are great for smoothing out a rough beard to give a very close shave. Shaving creams are great for all skin types, except those with the oiliest of skin who aren’t keen about putting a cream on their face. The upside to a shave cream is that it’s easy to see where you are shaving. The downside is it can clog the razor. Shave gels offer the closest shave, don’t dry out the skin, and are great for sensitive skin types. Mint or menthol added to shaving products helps to ensure a close shave and help prevent ingrown hairs. Like women, men need to care for their skin if they want to prolong or limit the signs of aging. Many wonder why men’s products are created separately from women’s products. First, and most obvious, is that men like products without fragrance and that don’t appear to be fluffy. A main reason for male specific products is that most men have oily skin. …
By Nicole Flanagan Incorporating yoga positions into your workout can greatly improve your core strength, stability and flexibility. For those of you who have never taken a yoga class, I recommend giving it a try. A yoga class will challenge you in a way that is incomparable to a strength-training workout. Yoga increases flexibility through various positions that act on the joints. It gently stretches the muscles, tendons and ligaments that we usually don’t focus on in a workout. For someone with limited flexibility, yoga will help to improve the range of motion that the joints can handle. Performing yoga moves will also increase blood circulation and help the body move vital fluids throughout. By gently stretching muscles and joints as well as massaging the body’s organs, yoga ensures that blood is reaching all parts of your body. This increase in circulation improves your body’s ability to flush out toxins. With so many benefits of yoga there is no reason not to give some of them a try. Here are some moves to do on your own, or add to your existing workout that will help improve strength, stability and flexibility. Downward Dog: Start on all fours with hands directly under shoulders and knees directly under hips Walk hands a few inches forward and spread fingers wide, pressing palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. Hold for three full breaths Make this move more challenging- once you are in the V position bring one leg straight up toward the ceiling keeping your hips level. Hold each leg for three breaths. The Crow Starting from the downward dog position walk feet forward until knees touch your…
By Ryan Unverzagt This month officially marks the start of the summer season. I hope all of you have cool vacations planned that include lots of physical activities. As the temperatures rise through the summer, it becomes extremely important to monitor when, where and how much exercise you should be doing along with hydrating properly. Did you know that water accounts for more than 60% of the human body’s volume? Water is so vital to life that we can survive only about three days without it depending upon climate conditions. The hotter and more humid the environment, the faster we become dehydrated. It takes as little as a two percent change in body weight to negatively affect exercise performance. For a 150 lb person, that equates to only 3lbs! There are many factors that affect your hydration status such as: Ambient Air Temperature (Outside) Humidity Individual Sweat Rates Body Temperature (Internal) Exercise Intensity & Duration Fitness Level Individual Body Fat Percentage Existing Health Conditions such as cystic fibrosis, diabetes, kidney failure, etc. Dehydration can have several negative effects during exercise such as decreased muscle strength & endurance, coordination, mental acuity, and impaired thermoregulation. One of the most important functions of water within the body is to help regulate body heat. When the body is properly hydrated, exercise will feel easier and you will typically have a lower heart rate at the same intensity than you would if you were in a dehydrated state. This is due to optimal blood volume and cardiac output to deliver nutrients and oxygen to your working muscles. There is no single “Gold Standard” for measuring hydration levels because too many factors play into how your body stores water. However, here are some general exercise and hydration guidelines to follow this summer: Try to workout during…
By Kim Putens Spring hits and we immediately toss off our boots and pull out our flip-flops. Undoubtedly we do this out of relief that warm air has arrived and because our feet need a break from winter’s confining shoes. But, most of the time, we really do not take note of the condition of our neglected winter feet. For many of us, it simply means a trip to the local spa for a pedicure followed by weekly or bi-weekly visits to keep them looking good. For me, the idea of a $60 pedicure makes me cringe. Multiply that by several trips a month … I have better things to spend my money on. It really is not that hard to take care of your feet and keep them looking fabulous – all at a fraction of the cost. Uncover and Observe. Slip off your shoes and take note of the condition of your feet from the winter. I mean really take a look at them. I most notice my feet while doing Yoga. For some reason, this is when I get up close and personal with my feet and take notice of their condition. I notice all the calluses that have built up, the rough skin on my heels, and the un-groomed toenails Peel Back the Layers. Now it is time to get rid of the rough build up from winter. Invest in a good foot file. Most foot files dull out over time; most notably pumice stones wear out very quickly. While you might have to spend a little more money for a really good one, it should last forever if taken care of properly. The best are those made of crushed diamonds. Sounds decadent, but if you think about it, diamonds do not wear out and they…
By Ryan Unverzagt Welcome back to another edition of From the Trainer. It’s that time of year when we need to start trimming down before swimsuit season hits and focus on transforming that keg into the six-pack we always dreamed of! This month’s exercise is a Sit-Up with a twist using a decline bench. It targets the abdominal muscles (rectus abdominis, internal/external obliques, and transverse abdominis) and also works the hip flexor muscles including the rectus femoris of the quadriceps. This is another great body-weight exercise that you can add to your abdominal repertoire. The advantages of using a bench is the ability to adjust the decline angle to your fitness level and securing your lower legs and feet for a more effective sit-up. A flat bench is for the beginners and an increased angle is for the seasoned vets. Before you begin, adjust the bench to your comfort level. After that, climb on and secure your lower legs and feet into the position shown in figure 1. Notice how my hips and knees are bent while my feet are anchored behind the top pad. Ab benches will vary in design, but the better ones will allow you to secure the feet and lower legs and position the knees above hip level (as in these pictures). This position will help protect the lower back and spine from extreme shear forces during the sit-up. When the hips are flexed, the less your hip flexors are involved, which means the abs do the grunt work. For the start, place your hands on the back of your head with the elbows bent, but avoid interlocking the fingers. You do not want to pull on the back of the head during this exercise because your neck will not appreciate the strain. Contract those abdominal…
By Nicole Flannigan As a personal trainer and a mother, I can appreciate being able to have an hour to myself to get in a good workout. This event rarely happens. It seems that by the time I actually have some time to spend on myself there is still a million things to get done. Exercise is always on my list of things to do for the day and I have found that the best way to fit it in is by doing a 15-20 minute workout at least twice a day. Fitting in a workout can be easier if you make it a part of your daily routine. I know this is easier said than done, but it is possible. Make your workout fun for you and for your kids. Try doing a workout video in the living room while your kids play. If they are old enough to move around have fun with them, you get your workout in and the kids get worn out too! When babies are too young to move on their own, it’s the best time to strap them in a stroller and go for a walk. If you are a runner, I highly recommend investing in a jogging stroller – it will make exercising fun and the jogging strollers fold up so you can take them just about everywhere. Exercising increases your metabolism, increases energy and will help you sleep better (even if you are only getting a few hours at a time). You can complete an entire strength training routine in just under 20 minutes using only your body weight. The best part about body weight training is that you can do it anywhere! Total Body Strength Workout: Warm-up: jumping jacks, walk in place for 1 minute Squat Jump -Stand with your…
By Kim Putens The smell of spring is in the air. With the smell of spring brings about the desire to try a new fragrance. Switching to a new fragrance in the warmer months is like shedding our heavy winter clothes. I’ve even heard of fragrance referred to as woman’s clothing. And, the type of fragrance notes chosen are referred to anything from a spring dress to a fur coat. Since we are all ready to put our fur coats away after this historic winter, allow me to guide you toward your “spring dress” and teach you how best to wear it. What to Wear Warmer months call for lighter fragrance notes – floral, citrus, and clean are most common. Floral is by far the most popular fragrance category. It becomes even more popular when the temperatures rise. Consider floral notes such as gardenia, orange blossom, lily, rose and peony. These are most often found in fragrances. In fact, Casablanca lily is the most popular fragrance note sought out by customers. Citrus Notes – Orange is too fruity, grapefruit too ordinary. But, bergamot, bitter orange, and mandarin are just right. For a greener smell, look for fragrances that pair citrus notes with green leafy notes. Some examples of common combinations are verbena, lemon and cedar or lemon, basil and oak. Because citrus notes tend to evaporate quickly, pairing them with woody notes will make them last longer. Ozonic (or clean) Notes – When sniffed, these fragrances are reminiscent of the seashore or fresh water. Most often people will refer to them as clean and fresh. The scent will remind them of a breeze coming off the ocean or the way we expect a summer breeze to smell. When mixed with floral notes, these ozonic fragrances gain more depth, last longer…
By Nicole Flanagan If you ever make it to the gym before the sun comes up you will notice that there are just as many, if not more, people working out at 5am as there are at 5pm. For some people, working out in the morning is like having a cup of coffee, for others the thought of getting out of bed any earlier than sun-up, well, isn’t a thought at all. For others it is simply timing and lifestyle fit that designate a workout time. I have wondered if there really is a better time to work out, as I have always thought that morning workouts were the best. For me getting up and getting my workout done early means that I have the rest of the day and don’t have the workout hanging in the back of my mind. Not like chasing a toddler is a sedentary job but sometimes come the end of the day I am just too exhausted to go for a run. I choose to work out early in the morning because it is convenient, I have the time to myself and it gives me a little bit of peace in my mind before everyone else in my house gets up. I did a little bit of research on the best time to work out and what I found was interesting. Dr. Phyllis Zee of Northwestern University has a different opinion about when the ideal time to exercise is. She claims that the best time to work out is in the late afternoon. The reason for that is your muscle strength is at its peak. She also states that someone would be less likely to have an injury because it’s also a time when people are most awake and alert. The science behind Zee’s…
By Ryan Unverzagt April is one of my favorite months because the weather is making a turn for the better (my birthday is in April too!) and if you like the warmer weather, chances are you will be spending much more time outside, which means less time at the health club; but don’t let your fitness routine melt away like the winter snow! If you are a weekend warrior who loves to compete in various sports throughout the year, or just an “Ordinary Joe” who’s looking for something new, you should consider adding plyometrics to your exercise program. Plyometrics is a form of jump training that has been proven to increase the muscle’s ability to produce power. Why is this important? An increase in power results in an increase in speed, strength, or a combo of the two, which means you will have an advantage over your competition and be lighter on your feet. Another benefit of plyometric training is it can be performed outside with minimal equipment needed. There are a few things to remember before even trying plyometric exercises – age, strength, body weight, previous injuries and training experience. Because of the intense nature of plyometrics, the National Strength & Conditioning Association (NSCA) recommends a lower-body strength prerequisite before starting any jump training. A person must be strong enough to free-weight squat at least 1.5 times their own body weight. For example, a 180 lb person must be able to squat a minimum of 270 lbs! Don’t worry; you will need about six months of progressive resistance training to reach this strength guideline. The minimum age requirement depends on the physical and mental maturity level of the adolescent. Please check with your family physician to help determine if your child is physically ready to start with basic plyometric…
By Genevieve LeFranc After frigid winter temperatures, bulky wool sweaters, and the occasional snowfall, Spring can’t come soon enough. Temperatures are fluctuating and warmer weather is right around the corner, along with the arrival of bright, happy colors to incorporate into your dressing and grooming regime. From neons on the runway to bold prints and patterns, it’s time to ditch your neutrals and trusty makeup standbys for a punched up, colorful new look. Emerald is a very harmonious hue on the cosmetic color wheel, and is therefore a universal color for all makeup lovers. The exotic hue dramatizes all eye colors—enhancing green eyes, compatible with blue eyes, emphasizing green undertones in hazel eyes, and richly intensifying brown eyes to make them appear deeper. Surprisingly enough, Emerald also works great as a cosmetic color trend because it complements peach, pink, ruby, and even deep eggplant purple, so your lipstick and blush options are just as versatile. And how chic is an unexpected little pop of green on your nails for Spring? This deep, rich jewel tone is incredibly versatile because—believe it or not—it looks wonderful on nearly every complexion and is the perfect transition shade to take you into Spring. Many see this as a trendy hue and shy away from its boldness, but fear not! If you are hesitant, make this beautiful, saturated color a subtle accent instead of an in-your-face statement. If you’re bored with your look, take a walk on the wild side and add a sultry flair to eyes, nails, and even your beauty tools. For an updated, modern look that will add a healthy dose of color to your makeup regime, try these glittering Emerald-inspired products. Sephora’s 3-In-1 Sharpener This sleek, colorful sharpener is a must-have not only for its vibrant emerald color, but for its…
View More