By Kimberly Putens The trends for the season seem like a repeat of the trends from last fall. The themes are the same – bold, rich, 80’s inspired. The main difference is the extent to which the trends have skewed to garner attention and make a statement. EYES: Eyes are the focus this season. Wild eyes are the best way to describe them. The big trend are cat-like eyes made by drawing eyeliner past the corners of the eyes and out to the temples. Many may remember this look in the 80’s. However, what makes this more modern is it is paired with bold colors in shades of red, orange, violet and yellow. But, for a smoldering eye, hues of black, blue, brown or gunmetal still remain a trend. Other wild trends for eyes this fall are glittery eyelids, blue eye shadow, and under-eye accents. Glittery eyelids are paired with the cat inspired look. Blue eye shadow is making a comeback on its own without further amplification. It is also shown paired with cat-like eyeliner. Under-eye accents, inspired by Twiggy, are making a different appearance. This look is achieved by applying jeweled accents and extra long eyelashes to the lower lashes to create a wide-eyed and doe-eyed look. BROWS: If the eyes are the picture, think of the brows as the frame. And, framing these wild eyes is the key to being on point with this trend. This season, brows are well defined and well groomed. Groomed brows should not have a hair out of place. If bald spots exist, the groomed brow is drawn on and filled in to achieve perfection. LIPS: The look of lips this season can only be described as extreme – opposite ends of the spectrum. On one end of the spectrum are bold, red…
By Nicole Flanagan Many people today are making the decision to include exercise as part of their healthy lifestyle. After all, it has been recognized that a balanced exercise program of cardio, strength and flexibility can help to reduce blood pressure and cholesterol, manage weight, strengthen bones, improve sleep and make you look and feel great. Beginning an exercise program should be fun and motivating. In order to keep up the good work a person should be seeing results and feeling great, right? For those who are new to exercise, starting a program can be a bit overwhelming. If the last time you stepped foot in a gym was is PE class in high school it may be a good idea to hire a trainer just to get you started. Personal Training today is much more available and much more affordable than it’s ever been. Many sports clubs even offer a free introductory lesson as part of a membership. Know that this is not always an actual personal training session, but more of an introduction to the facility and the equipment. For some, this may be all you want or need. At Old Town Sport and Health Club each new member receives a complimentary Smart Start with a certified Personal Trainer. During this one-hour session a personal trainer will conduct a full baseline assessment that includes a health questionnaire, body composition, movement analysis, health and lifestyle analysis and a discussion of long and short range fitness goals. The trainer will also talk a little bit about the importance of nutrition and show the new member how to use the equipment. This is a great way to get back to the gym and learn about new equipment and how to use it safely. One of the great benefits of having a…
By Ryan Unverzagt Welcome back all you faithful readers! October’s exercise is the “Lat Pulldown”. This exercise strengthens the largest muscle group of the back called the latissimus dorsi. A wide grip will help make this muscle work even harder which is why a longer bar is more beneficial. In this example, I used a Fitball to sit on. Most lat pull machines will have an adjustable seat and/or knee pads to anchor your legs during the pull down. Traditionally, this exercise was performed by pulling the bar behind the head and neck. I recommend pulling the bar to the front side of the body to protect the head, neck, and shoulders from potential injury. Whether you use a Fitball or not, the start position should look like Figure 1. A wide, overhand grip (as opposed to underhand used for a chin-up) should be utilized with your upper body slightly leaned back. Keep good posture and don’t let your lower back “round out”. Pull the bar down toward the upper chest – Figure 2. A common mistake is to pull the bar down past the chest into the lap. If you can do this before the weight stack hits the top, you need to select a heavier resistance. Try to touch the bar on your upper chest. It’s obvious that you need to use your arms to perform the pull down, however, you should also focus on using your back by squeezing the shoulder blades together, especially once the bar passes the chin. Maintain the same body position as you did when you started, meaning don’t lean back as you pull on the bar. If you find yourself doing this, choose a lighter resistance. Control the weight on the way back up. This part of the exercise is the most…
By Ryan Unverzagt Bodyweight training is nothing new, but I would like to discuss how you can integrate this type of training in your fitness routines. For centuries, man utilized his own bodyweight as a means to get stronger for battle which is one reason why our military still uses this type of training today. Bodyweight training uses the forces of gravity as a means of resistance without the need for barbells, dumbbells, kettlebells, etc. If you are searching for a change in your exercise routine, just try using your own bodyweight. The best thing about training this way is that you can do it anywhere. No more excuses of why you didn’t get to the gym this week. Below is a sample bodyweight workout: Jumping Jacks…………….. 3 x 50 repetitions Squats……………………… 3 x 25 Mountain Climbers………… 3 x 50 Pushups……………………. 3 x 20 Situps……………………… 3 x 25 Front Hover (Plank)………. 3 x 30 seconds Alternating Forward Lunge… 3 x 24 repetitions Squat Jumps………………… 3 x 15 Let me explain a few of the exercises above. Mountain climbers are performed in the pushup position by bending your hip and knee with one foot forward and underneath you while the opposite leg is straight. Bodyweight should be evenly distributed through each hand and foot. Next, switch foot positions rapidly by “jumping” and alternating the landing position. Try to keep your hips level with the rest of your body. Arms stay straight as your feet do the work. Each alternation counts as a repetition. Make sense? I hope so because that’s a hard one to describe on paper. The front hover or plank is similar to the pushup position except that you will support your upper body with the forearms (elbows directly under the shoulders) and your feet together. Try not to…
By Nicole Flanagan For some of us the fall brings a feeling of renewal. The changing of seasons can bring a change in your daily routine. With the kids heading back to school and the holidays just around the corner it may be impossible to find time to exercise. But what better time of the year is there to enjoy the fresh air without the heat and humidity. September is a great time to get back in gear and change up that workout you have been doing all summer. There are twelve weeks from the beginning of September until Thanksgiving. That is a great time frame to get in the habit of a new workout that you will be able to stick with through the winter months. There are so many ways to make exercising more fun in the fall. Trying out a new routine or simply bringing a running workout from the treadmill to the tree-lined streets is a great way to change your routine and get your mind set on some new workout goals. This holiday season let’s focus on staying in that workout mode. For the next twelve weeks stay on track by adding new things to your workout. Fall is a great time for running, cycling, hiking, and walking. Walking is the easiest form of exercise. The key to making walking enjoyable is to make it a part of your daily routine. Start walking in the morning before work or school. By getting started early you jump start your body, mind, and metabolism so you have more energy throughout the day. If you need something a little more fast-paced, running is a great way to stay in shape especially in the fall. It’s not too hot, not too cold and the crisp morning air will be…
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 overdue 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 eye…
By Catherine Varchever Our bodies are made up of over 70% water and it is involved in almost every aspect of keeping our body’s biological processes running efficiently. Not counting perspiration, it is estimated that as adults we lose about 4% of our total body weight per day in water losses. This means, it is important to replace not only this water, but also the water we lose when participating in activities, especially in the summertime. How do you know how much water you should drink? Experts vary in their recommendations and the exact amount depends upon your body weight, where you live, how much exercise you do per day, and the type of environment in which you are living. But as a general rule, one quick way you can estimate how much you should be drinking is to take your body weight in pounds and divide that number by two. The result is the number of ounces that you should be drinking per day in terms of your water consumption. For example, if you are a lady and weigh 125 pounds/2 = 62.5, you should be aiming for at least 62.5 ounces of water per day. Plain water is generally the best for hydration. Avoid caffeine or alcohol as these can dehydrate you further. However, if you are working out in the heat and or perspiring extensively, then it is important to replenish the electrolytes that your body loses with either an electrolyte supplement or sports drink. Hydration and Heat You need to increase the amount of fluids you drink if you are out in the heat. Plan your water intake before you start working out. Because everyone is different it is difficult to state exact fluid requirements, but as a starting point here are some general guidelines you…
By Genevieve LeFranc All year long I yearn for summer’s arrival. It’s the perfect season for so many things—backyard barbeques, eating al fresco and festive fireworks. Everyone has an extra spring in their pedicured step from the sunshine and long days. However, once we round the corner into the oft-blistering August heat, each of us looks forward to cooler weather, and no longer having to deal with our makeup literally melting off our faces. As a makeup junkie, I often find myself struggling in the summer months when it comes to my cosmetic routine. I want to look as polished as usual, but often find my typical regime to be too much in the muggy humidity and temperamental climate. Now is the time to ditch heavy layers of makeup. August can be one of the most brutal months of all, so you’ll want to keep your makeup nice and light. The last thing you want is a muddled, caked-on look that’s sliding by noon; and the more makeup you put on, the more is at risk of melting off. While most of us know how to treat our skin during the far more forgiving climate of autumn, keeping your makeup in place during the scorching heat of summer seems impossible. But follow my tips for the stay-in-place essentials you’ll need to give your makeup a fighting chance withstanding soaring temperatures, and you’ll be sure to beat the heat. Wear Primer I started using primer on a regular basis for a more polished finish to my makeup, and summer is when primer is most certainly not an option. Primer is the key to long-lasting foundation and color, and all you need is a pea-size dot of a lightweight, oil-free formula to help blot away oil and prevent sweating. Try MAC Prep…
By Ryan Unverzagt Welcome back all you faithful readers! I hope you enjoyed the Weight Plate Lunge from last month and are managing well in the heat. This month’s exercise is the FitBall Plank. This is an isometric exercise (no sweating with this one) in which the objective is to hold your muscle contractions to prevent movement. Typically when you think of exercising, you think of moving. However, you might be surprised how difficult this is with minimal movement. The FitBall Plank is a challenging exercise for not only your core, but also the triceps, shoulders, hips, and quadriceps. Here is the setup: Lie face down on top of a FitBall with your forearms underneath your chest. (see photo). Place the feet about hip-width apart. Slowly push yourself up off the ball until your elbows are beneath your shoulders. The hips should also rise even with the rest of the body. Hold this “plank” position for at least 20 seconds to start, then progress to longer holds. Remember to breathe normal and do not hold your breath. You can crank up the intensity by adding small (2-3 inches) forward/backward or side-to-side forearm movements. You can also try “drawing” shapes such as circles, squares, triangles, or even spell the alphabet. Another way to change difficulty level is to adjust your foot width. A wider base will provide more stability and narrow placement (feet together) will be less stable. Because the FitBall is such a versatile piece of equipment, I will be sharing more of these exercises in future articles. I urge you incorporate more FitBall training into your workouts.
By Ryan Unverzagt Welcome back to another edition of From the Trainer! Hope everyone has enjoyed the summer so far with plenty of sunshine, heat, and humidity on the way. July has a couple of important dates to note. The first is the celebration of our nation’s Independence from Great Britain. The next day is my father’s birthday! There are plenty of reasons to celebrate this month which generally involves burgers, brats, and beer. Keep your health & fitness goals in mind while enjoying the summer BBQ’s. Eat and drink in moderation. Take advantage of all the local farmers’ markets by purchasing the fresh fruit and vegetables while supporting the area farmers as well as your health! My family farms in Wyoming and I know they appreciate when people support and recognize all the hard working families that bring food to your table. With that said, I’ll move on to another exercise that can help you stay fit. I call it the Weight Plate Horseshoe. It targets the shoulders and upper trapezius muscles. I really enjoy this exercise because it challenges your balance, abdominal strength, and provides resistance from multiple directions. Many variations of this exercise exist, but I’ll describe just one version. Begin by standing with your feet shoulder-width apart holding a weight plate at one side with your arms straight-(Figure 1). I suggest using a 10lb plate for women and a 25lb plate for men. Using your shoulders to lift, bring the plate up and out to the side of your body while keeping the arms straight-Figure 2. Continue to rotate the weight above your head, and then slowly let it down on the opposite side in the same fashion-Figure 3. A few things to remember during the exercise: Control the weight at all times. Avoid twisting your…
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