By Ryan Unverzagt May is the perfect month to initiate an exercise program if you have slacked lately. The weather starts to cooperate better which favors more outdoor activities. Walking, bike riding, hiking, jogging, or even rollerblading are fun things to do this month. I encourage you to get outside but if not, I have a great exercise for your core. This one’s called the Fit Ball Crossover Crunch. I find it helpful to use a ball that is a size smaller than the one you normally would use. A 65cm ball is my usual size, however, I’m using a 55cm for this exercise because a smaller ball will keep you closer to the ground for stability. You need your opposite hand and foot touching the floor while performing this exercise. If a bigger ball is used, you might not be able to reach the ground and there’s a good chance you’ll fall off! To start, lay on top of the ball with it placed on your mid-to-low back. The ball should curve along the lumbar and lower thoracic vertebrae. Keep your opposite foot and hand in contact with the floor while the other leg is straight and parallel to the ground (figure 1). You should have your other elbow bent with the hand behind your head. Bring your elbow toward the opposite knee (from the straight leg) to “crossover” to the middle. Focus on contracting your abdominals to help bring your shoulder toward the center for a slight rotation (figure 2). During this movement, the ball should not roll. To finish, slowly release tension on the abs to bring your elbow and leg back to the start position. Finish 20 reps with the same side before you switch to the opposite arm/leg combo. Don’t try to alternate sides, this…
By Nicole Flanagan You can run your race and drink your beer, as long as you are smart about it… Aside from meeting at the local coffee shop after a long Saturday morning run, meeting at a bar for a pint seems to be equally as popular. And why not hoist a well-earned brew? Beer, like red wine, does provide some health benefits. The malt and hops used to make dark beers contain flavonoids, the same heart-healthy compounds in vegetables and wine that counter cell damage, thus reducing your risk of heart disease and cancer. Beer also contains B vitamins and chromium, which aid in converting carbohydrates to energy. However, because beer is less potent than liquor, it may be too easy for some runners to overlook its five percent alcohol content. Besides causing embarrassing lapses of judgment, too much beer can dehydrate you and slow recovery. The key, as with any indulgence, is moderation. There’s no reason for runners to feel like beer can never cross their lips, you just need to drink it at the right time. The Night Before: Some runners order a beer and joke about carbo-loading. However, it’s not so. The idea that be er provides a significant amount of carbs is a misconception, a 12-ounce bottle contains 12 grams of carbohydrates, which is equivalent to about half a slice of bread. What’s more, because of the way alcohol is metabolized, most of these excess carbs are stored as fat. So…you’re actually fat-loading. And if you’re drinking a lot, you may be running to burn off beer calories rather than combusting body fat. Alcohol is also a diuretic, which means drinking too much the night before a run or race could leave you dehydrated in the morning. To avoid the effects of poor hydration-lack of…
by Kim Putens “Every year at about this time, those of us who like that bronzed skin look start thinking about the long Memorial Day Weekend as the beginning of tanning season. We know that too much sun exposure isn’t good for you and that an SPF 30 is recommended from head to toe, however, a tan masks a multitude of sins – cellulite doesn’t look quite as bad, freckles sort of run together, etc. That being said, there is the alternative – self tanners. We try to publish these tips from Kim Puten each year as a refresher. I can tell you from experience DO NOT SKIP STEP 1!” – Lani Learning to apply self-tanner is as much about patience and perseverance as it is an art form. It does not have to be an uphill battle, like learning how to paint the Mona Lisa. It is achievable and a few tricks of the trade will have you looking as stunningly bronzed as ever. Even if you seek out a professional for help, it is important to know what and what not to do. Remember, regardless of your self-tanning fate, it is still better to get that fake bake than to bake in the sun or in a wretched tanning bed. Step 1 – Exfoliate – You must get off all that dead skin before even attempting to point that bronzing bottle at your body. If you do not slough, the tanner will blotch. Pay particular attention to rough spots like knees, elbows, heels, and hands. When choosing an exfoliant, be sure to choose one that is oil-free. Oil prevents tanner from properly penetrating. Step 2 – Prep Yourself – To avoid turning green, orange or any other color of the rainbow, it is extremely important that you prep…
By Kim Putens How do I choose the right moisturizer for my face? Believe it or not, the most important thing about choosing a moisturizer is the weight, not the fancy ingredients. The wrong weight of moisturizer can actually cause as many, if not more, problems than the ingredients. If too heavy, it can clog your pores and cause breakouts. If not heavy enough, the lack of moisturizer can lead to premature aging. In choosing the right weight, apply a normal amount to your jaw line. Wait a few seconds and check the area. If the moisturizer feels sticky or greasy, it means that it hasn’t absorbed into your skin and is too heavy for your complexion. If the moisturizer soaks in and still feels dry and your skin feels taught, then the moisturizer is not heavy enough. Look for a moisturizer that soaks in to your skin, but your skin feels relieved and looks plump. Everywhere I look, all the makeup has shimmer and glitter. How do I embrace it without looking like a teenager? Shimmer can actually be your friend. Glitter, not so much. Leave glitter to stage performances. A bit of shimmer can actually make old skin look young. And, it is the easiest and cheapest way to freshen up your skin and bring about a youthful glow. But, if you over do it, you could end up looking like an over-aged teenager. Keep in mind, dry and dull looking skin exacerbates looking old. So, the best thing to do is be strategic about your placement and amount. The best place to get the most bang for your buck is to apply a bit of shimmer along the base of your eyebrow along the brow bone. It gives the illusion of an instant lift to a sagging…
By Nicole Flanagan As March rolls into April and the nicer weather starts to make a more permanent appearance it is time to give your workout a make-over. Warmer weather means we get to ditch the long pants and jackets and trade them in for shorts and t-shirts. If you are not feeling quite like you are ready, don’t worry, you still have about six weeks to do a quick over-haul on your existing workout. Many times, all we need to bust that plateau is a new workout! If you feel like you are still holding onto a few extra pounds from the winter try some of these exercises and amp up the cardio to get the results you need for the spring. The idea of this workout is to use minimal equipment to get maximum, total body results. All you will need are a set of 5-12lb dumbbells and either a stability ball or workout bench. Sumo Squat with Tricep Extension: Stand with feet more than shoulder width apart, toes turned slightly out with a dumbbell in each hand. To get in the start position, bend elbows 90 degrees and bring them beside your ears so the weights are behind your head, palms should face each other. Maintaining arm position, lower into a wide squat, return to standing position and extend right arm toward the ceiling. Lower the dumbbell to start position. Repeat the squat, this time extending the left arm toward ceiling as you return to standing. Do 12-15reps Single Leg Squat and Bicep Curl: Holding a dumbbell in each hand, arms by your sides, palms facing forward, stand with back to a stability ball with feet hip-width apart. Reach leg behind and place your shin on the stability ball. Lower yourself to the ground for a single…
by Ryan Unverzagt Spring is in the air and hopefully that “snowsleetfreezingrain” storm that plundered the east coast a month or so ago is a distant memory. April is one of my favorite months because the weather is usually making a turn for the better (my birthday is in April too!). 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 (where it will soon be nice) 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…
By Nicole Flanagan Spring is in the air and so is the pitter pat of beginning runners of all ages hitting the roads and trails across the country. Similar to the masses of new gym goers in January excited by New Year’s resolutions to become fitter, beginning runners often hit the road at the first sign of warmer weather with similar aspirations. Many new runners head out with good intentions and admirable goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. Why is that? Running is often the first choice of new fitness enthusiasts because of the low start-up costs, the fact that you can do it just about anywhere, and there are no long term dues or fees associated with running. Because of the low cost and ease of access, many new runners aren’t prepared mentally or physically for the new demands they’re about to put on their bodies and well as the time investment needed. All good things come in time and running is definitely one of those “good things.” Here are 10 tips to help ensure success with your new adventure into running. Get Fitted: Pay a visit to your local independent running store. Often these smaller stores have more knowledgeable staff than the big box retails stores. Many provide a gait analysis that reveals your foot strike pattern. Knowing this will help in selecting the best shoe for your foot type. Don’t skimp on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes. Get Technical: Invest a little in some technical fabric running shorts, tops, and socks. Technical fabric can be made of a variety of fibers including natural and synthetic materials. Avoid 100 percent cotton. It tends to retain sweat causing chaffing,…
By Genevieve LeFranc Let’s face it gals, it’s a tough world out there and who couldn’t benefit from a few tricks and tools that make our beauty routines (and lives) easier. We all want to look our best and be able to rely on tools that get the job done quickly and effectively. With a beauty arsenal of reliable weapons, you can face each day with confidence knowing you possess the must-haves to pull off any great look. Tweezers You may think there is little difference between the drug store tweezer you discovered in the back of a messy drawer and the precision options praised by beauty editors. But quality makes all the difference. Tweezerman is the Cadillac of tweezers and relatively inexpensive when you consider its unmatched performance and precision. Its sharp steel tips are hand-filed and grab the hair every time. It comes in different shapes, sizes and styles, some with fun patterns to complement your style. And here’s a bonus – Tweezerman will sharpen your tweezer when it becomes dulled from everyday use at no cost! This coveted favorite pays for itself, so invest! Nothing frames your face better than a set of neatly groomed, excellently manicured brows. Eyelash Curler Short of a solid eight hours in dreamland, nothing makes you look more awake or bright-eyed than curled eyelashes. Even if you have absolutely no time to throw on makeup, curling your eyelashes takes seconds and gives you a flirtatious look that lasts all day. Don’t feel like swiping on the mascara? No problem—a pair of curled lashes makes your peepers pop. Invest in a quality tool to make your curl last. The brand adored by makeup artists and professionals is Shu Uemura. It yields a perfect curl with unmatched precision, accentuating even the smallest lashes. This…
By Ryan Unverzagt Welcome back to another edition of “From the Trainer!” Let’s keep the fitness momentum rolling into March with another simple but effective exercise called the Single-Arm Dumbbell Press. You might be wondering, “Why use just one dumbbell?” The main reason for only a single DB is to create a balance mismatch which requires your body to automatically activate your spinal and abdominal muscle groups during this exercise. It’s also great for the shoulders, trapezius, rhomboids, and triceps. To start, stand with your feet shoulder-width apart. Hold the DB palm forward and away from the shoulder with your wrist directly above the elbow. This position alone will unconsciously activate “the core”, however, still focus on keeping the abdominals tight while pressing the DB overhead. Notice the finish position of the DB. The inside edge should be in line with the top of your head. The pressing motion is like an arc pattern, going from wide at the bottom to more narrow at the top toward the midline of your body. The wrist should always stay aligned above your elbow to prevent possible injury to the elbow, shoulder, or even worse, your head! Slowly lower the DB back to the start position by following the arc pattern. Try at least two sets of 12-15 reps per arm. If the DB is in your left hand, your abdominal and spinal muscles will be working harder on your right side because the resistance is uneven along the spine. The opposite arm (uninvolved one) can be relaxed at your side or the hand can be placed on your hip or abdominals. This will remind you to keep them flexed throughout the exercise. Avoid bending or twisting your torso during the press. The single-arm DB Press is a great exercise to include during…
By Kim Putens You haven’t found the fountain of youth yet, but you’re afraid to go under the knife. You sit in wonder of how to keep your skin looking young, particularly during these harsh winter days. Many people ask me how I keep my skin looking young. They want to know my beauty tricks and if they involve botox. There is no doubt that at 41 it’s much harder to fight the signs of aging than at 21. But, I will avail you of the routine that helps me keep my skin looking Y-O-U-N-G and, no, it does not involve botox. I’m too afraid of the needles. Y – Yoga. I can’t live without yoga in my life. It helps relieve the daily stresses associated with running a business, keeping up with my two children and maintaining a busy household. Research has shown that stress not only impacts your body, but your skin too. As your mom always told you – if you keep making those faces, your face may stay that way. Well, there is something to be said for that. Your frowns and furrows leave their mark when you make them often enough. O – Oxygen. Recent studies have shown that as the skin ages, there is a reduction in oxygen in the skin. Luckily, there are ways to get oxygen back into the skin. I am an exfoliating queen. I always have been. I use a scrub on most days to help unclog my pores and reveal softer skin. By opening up your pores, you’re allowing more oxygen to get into the skin. Depending how clogged your pores are, a deep exfoliation or exfoliating mask will help to slough off dead skin cells and unclog surface pores. If you’re skin has been neglected or has really…
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