Everyday activities as exercise!

Do you enjoy gardening and doing yard-work?  If so, you are in luck!  The National Institute of Health recommends gardening 3-5 times a week for 30 – 45 minutes as a way to help keep weight down.  Gardening and yard work are unique forms of exercise as they let you do something fun and relaxing while at the same time working different muscle groups and getting a moderate cardio workout.  The nice thing about gardening and yard work is that it is an exercise that can be done by any age group and it is not as hard on your body as activities like jogging. 

There are some things to note before you begin your gardening workout.  Make sure you stretch before beginning and if you lift heavy pots or plants, lift from your knees not your back!  For gardening and yard work to be effective it is said that you should get at least 30 minutes of gardening in.  However; if you are unable to get 30 minutes in, not to worry, if you perform these tasks periodically throughout the day it is still worth doing.  The type of tasks you will need to complete if you are doing it for a shorter period of time are tasks like raking leaves or spreading compost.  So, get outside and have some fun while exercising!

Why you should workout in the summer!

Is the summer heat deterring you from your usual workouts?  The heat can make anyone not want to work out, however; you can use the weather to your advantage.  If you are used to exercising in the afternoon, when it is hottest in the summer, try moving your exercise time to the early morning or during the sunset.  During these times, the temperature is changing and you get a chance to view a beautiful sunrise or sunset.  It’s a great opportunity to do yoga, go for a run or bike ride.  Another reason to enjoy the heat is the chance to start swimming again.  The water will cool you down from the heat of the day and it is also great exercise.  Summer is also a time when you get the chance to have the whole family together, why not take the opportunity to go outside and play a game, play in the sprinklers, go to the beach or enjoy some other activity together.  This way you are getting the entire family involved in some summertime exercises.  So, don’t let the heat get you down, get outside and have a fun workout!  Don’t forget to drink lots of water while you’re out in the sun and remember to check with you doctor before beginning any new intensive workout!

Get fit with friends!

Having trouble staying motivated?  Grab some friends and family and set up a workout routine.  You’ll soon find it harder to skip exercise time when there are others counting on you to be there.  There are many ways to enjoy the San Diego sun other than working out in a gym, working out does not have to be boring!  The great thing about having a group of people to workout with is that you can pick different activities to do each time.  You can also set up outdoor activities like: ultimate Frisbee, a game of football, softball, soccer, beach volleyball, etc.   By including others you are more likely to stick with with your workouts and may even find yourself wanting to exercise on your own again.  Just remember to stay hydrated, be careful and most importantly have fun while getting in shape!

Food: Good or Bad?

Today we are going to expand a bit more on yesterday’s topic, nutrition.  We often hear how food is either bad or good for us, the actuality is that there is a place for all of the food we consume in our diet.  Healthy eating has been described as a puzzle with a lot of pieces, you have to find the way the pieces to fit together to get the full picture.  All foods are different and can fit into your diet with the right balance.  Some foods may have more sodium or fat, while others have more fiber and vitamins.  No matter what the situation, their is a place in your diet for them, you just need to balance the choices that you are making.  For example: if you have a high-in-fat meal during the day or know you will be having one later that evening, then make sure to have lower-fat meals the rest of the day.  Make sure that you use your judgement as well, if you have 2 pieces of pizza and are full afterwards, do NOT go for that third piece, moderation is key! With a balanced diet and a healthy exercise routine you should begin to see results in no time. 

Remember to consult with your doctor before beginning any new diet or exercise routine.

Don’t put your nutrition on the back burner!

Balance.  In order to be successful in reaching your fitness goals you must be able to balance exercise and nutrition.  At Strive! our trainers help you do that.  Healthy eating is important because when you combine it with your exercise routine it can help you lose weight, lower your cholesterol and give you an overall improvement in your daily body functions.  Everybody knows about the Food Pyramid and the amount of servings you need a day.  The hard part is actually doing it!  Here is a list of a few things that you can change in your diet to help you meet the serving requirements and make your diet a little bit healthier:

• low-fat whole grain breads, like rye and pumpernickel
• rice/pasta (no yolk) with veggie sauce
• raw or lightly steamed vegetables
• baked or mashed potatoes
• lean beef 
• lean pork
• fat-free hot dogs
• skim or 1% milk
• low fat cheese
• sorbet or sherbet
• low-fat ice cream

These are just a few suggestions that you could substitute into your current diet.  Remember to consult with your doctor before making any major changes to your diet!  With a healthy diet and exercise you should be able to see results!

Busting Myths!

You have just completed a pretty intense workout with your Strive! trainer and you are feeling great!  After a few hours the soreness begins to hit you.  If you are like most people, you want to hop into some really hot water or maybe take a dip in the jacuzzi to help ease the pain.  The best way to help your muscles relax is actually by taking a dip in some cold water.  If you put yourself in a cold bath then you get the same effect as putting an ice pack over your entire body.  Cold water is better than hot water in relieving sore muscles because after you exercise your blood vessels are less dilated and when you hop into the cold water then the colder temperatures constrict the blood vessels allowing for less waste materials to accumulate.  Soreness occurs when waste like lactic acid, etc, settle in the vessles.  So, instead of hopping into a nice hot bath after your workout, hop into something that is a bit colder and reduce your soreness.

Walk or Run?

For many people, running is not an option, because of health injuries.  The benefits of walking versus running is important, especially to the people who want to get their walk on!  The truth of the matter is that as long as the intensity is in your walking workout and you do it for thirty to sixty minutes (not necessarily all at once), then you benefit from it.  Another benefit from walking is that you are less likely to injure yourself compared to running.  Walking is a low-impact exercise which allows for less pressure on your joints.  When you begin walking it allows your joints to get used to the pressure and if you want, you are then able to slowly progress to jogging and then running. 

Running has a higher intensity than walking, so if you are walking make sure you up the intensity in order to gain the same type of results.  There are lots of ways that you can increase the intensity in your walk, for example: carry weights with you, they do not have to be  heavy in the beginning, but as you begin to build muscle mass you will be able to increase the weight.  Another example, take a walk on Mission Trails, right here in San Diego, and take the paths that are away from the cement, your legs will definitely be feeling it the next day!  Take a walk around Mission Beach or Balboa Park, the weather is finally nice, so get outside and enjoy the San Diego sun while you are getting your workout on!

Make sure you consult with a doctor before beginning any new exercise regime, then get out there and get walking!

Drink Up!

Water is approximately 60% of our body weight.  We lose water through everyday activities like breathing, exercising and perspiring.  If we lose too much water we have the potential to become dehydrated, and we all know that while we are out on the beaches of San Diego, it is a very real possibility!  The question then becomes how much water do we need to drink a day to keep our energy up and avoid possible dehydration.  There are several approaches to answering this question as everybody is different and everybody lives in different climates.  For climates such as ours the recommend amount is 2 liters a day (a bit more than 8 cups) combined with your normal diet and that should replenish your water supply that you lose during the day.  You can also use the drink eight 8-ounce glasses of water approach, this will bring you to almost 2 liters of water by the time you are done.  It is important to stay hydrated especially while working out.  In any intense training session you will perspire and will need to make sure that you are drinking plenty of fluids to replenish your water supply.  Ultimately how much water you need depends on the environment that you are in, your health and how active you are.  Strive’s! recommendation?  Get active and start drinking that water!!

Balance It Out!

Summer is here and while we enjoy the beautiful San Diego weather, a lot of us are also making new fitness goals.  It is important to realize that you need a balance between nutrition and your workouts.  If you focus on just one or the other you will see results, but they will be temporary results instead of permanent ones.  If you are struggling at the gym because you are unsure of how best to use the equipment to meet your personal fitness goals, then another option is personal training.  Personal training gives you the opportunity to have a one-on-one workout with a certified trainer who will create a personalized workout just for you.  Not only that, a personal trainer gives you the opportunity to discuss your nutritional habits and how you can improve upon.  At Strive! Personal Training Studios we offer personal trainers who care about your fitness goals and nutritional needs.   Check out our website and come in for a training session today and take the next step in your fitness journey.