By Nicole Flanigan Whether you are an exercise pro or a beginner to the gym chances are you have a few questions about your workout. With summer just around the corner everyone is stepping up the workout to get ultimate results. Here are a few tips to keep that workout moving in the right direction. DO: Work out every day: You don’t need to be at the gym seven days in a row, but try for at least five days. To get a good habit started you must be consistent. Doing something every day even if it is just a little is all you need to keep up the motivation. For the best results, don’t overwhelm yourself. You should aim for 30 minutes of cardio every day and strength training twice a week for the first month or two. Once this workout has become a part of your regular routine you are ready to increase your intensity. Set new goals: It’s easy for gym regulars to hit a slump and stop seeing the benefits or having the fun that kept them motivated in the past. Before you start dodging gym dates, find a new challenge: Sign up for a 5K, or plan an active vacation like hiking or kayaking. Keeping your workouts interesting and goal oriented will make it more fun and also give you something to work toward. Breathe better: To improve your performance, focus on your breathing. Next time you are jogging on the treadmill or out on the path try inhaling to a count of three and exhaling to a count of three. Steady your breathing with your pace and you will feel more energized during your workout. Something new: Many advanced exercisers can get stuck in a workout rut. Some exercisers will stick to the same…
by Nicole Flannigan As a personal trainer and 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. You can complete an entire strength training routine in just under 20minutes using only your body weight. The best part about body weight training is that you can do it anywhere! E: The following could be formatted independently from the text so it looks cooler. Total Body Strength Workout Warm-up: jumping jacks, walk in place for 1 minute Squat Jump -Stand with your…
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 5-12 lb 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…
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 Nicole Flannigan Now that the New Year is in full swing and we have all climbed back on the treadmills and weight machines, it’s time to make sure we can keep going. The most difficult part of changing your habits is the change itself. The best way to make a lasting difference in your life is to change things a little bit at a time. Even when you have the workout part down to a science, it’s what you do outside the gym that counts as well. We all know that exercise is not the only answer to solving our weight loss problems. With a well-balanced exercise and nutrition plan you will get much more out of your workout and your everyday life. It is not your imagination, sitting at your desk all day can really make your behind as wide as the chair that you sit in. Many people who work in an office building don’t get much of a chance to be active throughout the day. As a result, that nine to five job just gave them an extra 10 to 20 pounds. Here are some ways to whittle that waistline while you’re hard at work. Reduce those rolls: Replace that ordinary desk chair with a ball. By trading your chair in for an exercise ball you will help your posture and strengthen your core improving your stability and burning calories. Walk and talk: If you tend to take a lot of calls during the day get headset and walk while you talk. Get a pedometer and track how many extra steps you take in a day. An Extra 500 steps per day burns about 25 calories. Over the course of a whole year that can mean a weight loss of up to two pounds without even…
By Nicole Flanagan I love a new year. It almost seems like we can start all over, finally become that wonderful, productive, healthy, happy person we’ve always wanted to be. The trouble is, the enthusiasm to make changes, especially with exercise and diet, tends to fade once we realize we can’t change everything overnight. If you want to make lasting changes, there are three things you can do to make your resolutions work all year long: Adjust your attitude, change your lifestyle and come up with a plan for success. If you have the wrong attitude about fitness, you’re already setting yourself up for failure. Most people look at exercise as: * Punishment for bad eating * An obligation * Painful * Time consuming * Impossible to sustain over a long period of time * Boring If any of these sound familiar, how long do you think you’ll stick with your program? Nobody wants to do something painful, boring or obligatory. Before you throw yourself into weight loss, get yourself a more positive attitude about exercise and figure out a new way to look at fitness. Try a different perspective and look at exercise as: * A break from a stressful workday * A way to boost energy and mood * The only time you’ll have to yourself all day * A chance to get totally physical and let your mind rest * A chance to reward your body for working so hard * A way to improve your quality of life immediately One of the resolutions on every one’s list is weight loss. Remember that losing weight and maintaining that weight loss is a lifetime prospect. You will never stop working to maintain your fitness and weight. So, before you start that same old diet or exercise program, ask…
By Nicole Flanagan Every January hundreds of people head out to join a gym or activity group to make a New Year’s resolution. One of the top resolutions on just about everyone’s list is some type of fitness goal, losing weight, training to run a 5k or starting a weight training program to tone up. Make this upcoming new year more successful by starting your fitness program BEFORE the new year gets here. Experts say it takes 30 days to create a habit. If you start your workout plan in December, by the time the new year rolls around you will be ahead of everyone else! One of the simplest forms of exercise that just about everyone can participate in is walking. There is no equipment needed except for a good pair of walking sneakers. With the weather that we have been having here there is no reason not to grab a buddy and get outside for a walk. If going outside is not an option then a walking workout on a treadmill is great as well. Here are a few ways to boost your walking routine into a fat burning session. Walk at a Steady Pace: Aim for a speed at which you’re hustling but still able to carry on a conversation. Your rate of perceived exertion, or RPE should be about a 6. RPE is measured on a scale of 1 to 10, 1 being sitting still and 10 being an all out sprint. If you are on a treadmill this speed will be between a 13 and 17 minute mile. The goal is to maintain this speed for 45minutes. Calories burned at this pace can be between 150 and 300, depending on your pace and fitness level. Walking Hills: walking up hills or climbing stairs will burn…
By Nicole Flanagan With fall comes brisk mornings, followed by cooler days, and not to mention the beautiful foliage and delicious fall foods. Now is the time to get that workout into your schedule so that it becomes part of your routine before things get hectic for the holidays. Here are just a few reasons why you should use this fall to make fitness part of your life. Enjoy the year’s most beautiful season. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis. Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body. Get back to the club. As I have said before, it takes 30 days to make a habit, and supplementing your outdoor activities with a regular gym workout will help keep you on track. While cardio exercise is good for your heart, it is important to add some resistance training to your program as well. If you are looking for something new, sign up with a personal trainer for a few sessions and have them come up with a new program for you. This is especially a good idea if you are looking for a program specifically suited to help you improve your running or hiking. Take advantage of what fall has to offer. Fall makes me think of apple picking. Turns out that this awesome fruit has incredible health benefits. Apples contain pectin, which has been shown to reduce bad cholesterol and can help with managing diabetes. The antioxidants found in apples have been found to lower the risk for asthma and lung cancer. In addition to that, apples also provide us…
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 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…
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