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25 Excellent Reasons to Exercise That Are Not About Burning Calories

Jan 5, 2024

Hey fitness friends! Are you tired of the same old “calories in, calories out” mantra when it comes to working out? Do you feel sometimes like the sole purpose of working out is for weight loss? Have you ever thought about going for a quick 15 minute walk or doing some pushups then thought, nah screw it? That’s not enough time. What’s the point? Today we’re going to talk about excellent reasons to exercise to help you get past those excuses starting now.

ANY Workout is Better Than NO Workout

I have thought those same excuses above many times in the past but I have grown to embrace two aspects that have helped me move forward. The first is that ANY short workout is better than NO workout. And the second is that there are so many wonderful reasons to work out that ripple affect the rest of your day that have nothing to do with the calories expended!

Tonight I talked myself into going for a short jog after work and I immediately felt better, even though it was only about 15-20 minutes, with some of it walking to let the dog sniff around. I got to take a bunch of nice deep breaths and let my mind unwind after a long day at work. Get the blood pumping which gave me a nice little burst of energy to make dinner and finish the laundry and write this article. Came home and chugged a glass of water, which helped me reach my water goals for the day. Then I cooked and ate a delicious dinner and will stretch a little after my shower.

The Ripple Effect of Even a Short Workout

So case in point. I was tired when I got home from work and really didn’t want to go for a jog with the dog. But after going out there anyways, I got a second wind that helped me get through the evening. I only burned probably about 100 calories out there, which is pretty much nothing, BUT the ripple effect of what I got from that run is so much greater!

During the jog, I felt the stress from the long work day dissipate, loosened up my muscles and my mind, and felt grateful to see a sunset and breath fresh air. After the jog, I drank more water and felt calmer, happier and more energized talking to my family in the kitchen. I also got a little burst of energy to make a good dinner for our family while also packing my lunch for tomorrow. The ripple effect of this one short workout will even have positive effects for tomorrow already! So please enjoy my article about 25 excellent reasons to exercise that aren’t about torching calories!

25 Excellent Reasons to Exercise That Are Not About Burning Calories

Boosts Your Mood – Exercise releases endorphins, those feel-good hormones that make you feel like a superhero!
Increases Energy Levels – Regular physical activity can significantly increase your energy and reduce feelings of fatigue.
Improves Sleep Quality – Say goodbye to counting sheep! Working out can help you fall asleep faster and deepen your sleep.
Enhances Brain Power – Exercise improves cognitive functions, memory, and even creativity!
Builds Stronger Bones – Activities like weightlifting and jogging strengthen bones and reduce the risk of osteoporosis.
Enhances Flexibility – Stay bendy and prevent injuries by incorporating stretching or yoga into your routine.
Reduces Stress – Physical activity is a natural stress buster. Say hello to a calmer, more composed you!
Improves Confidence – Regular exercise can boost your self-esteem and body image.
Strengthens the Heart – Keep your heart healthy and strong with cardiovascular exercises.
Promotes Better Posture – Strengthening core muscles helps improve posture, which can reduce back pain.
Strengthens Immunity – Moderate exercise can boost your immune system, keeping you healthier!
Increases Lifespan – Regular physical activity is linked to a longer, healthier life.
Enhances Social Connections – Group classes and sports clubs are great ways to meet new people.
Improves Balance and Coordination – Stay steady on your feet with exercises that promote balance.
Relieves Anxiety – Exercise can be a powerful tool for managing anxiety and depression.
Improves Skin Health – Regular exercise can give you that healthy, post-workout glow!
Boosts Creativity – Feeling stuck? A quick workout can kickstart your creative thinking.
Strengthens Relationships – Working out with a partner or friend can strengthen your bond.
Teaches Discipline and Dedication – Sticking to a workout routine builds character and resilience.
Enhances Sexual Health – Regular exercise can boost libido and sexual performance.
Improves Digestion – Physical activity helps your digestive system run more smoothly.
Reduces Risk of Chronic Diseases – Exercise is key in preventing conditions like heart disease and diabetes.
Enhances Quality of Life – Regular exercise can improve your overall sense of wellbeing.
Promotes Mental Clarity – Clear your mind and boost focus with a good workout.
It’s Fun! – Last but not least, working out can be a blast! Find an activity you love and enjoy the ride.

So there you have it – 25 excellent reasons to exercise that have nothing to do with calories. Remember, exercise is not just about weight loss; it’s about feeling great, living longer, and enjoying a healthier, happier life. So get moving and remember any workout is better than no workout. Even the short ones! 🏋️‍♀️🧘‍♂️🚴‍♀️

Normalize Making Time for Workouts

One of the top obstacles people cite for not sticking with a fitness routine is lack of time. However, try to rise above this and change your perspective. Nobody ever has time to work out. You have to MAKE TIME to workout. Put on your schedule and protect that time just like you would any other important appointment. This mindset is crucial as you look to start a new workout routine!

Normalize Making Time for Nutrition

Basically the same concept as above with exercise. Rise above this excuse. With nutrition, a little bit of organization goes a long way. Make a little time each week to think about what you are going to eat for your meals and snacks for the week ahead. This will help you save time with grocery shopping by having to go to the store less. Normalize making time to cook dinner, pack lunches, chop veggies, and empower yourself and fuel your fitness goals by eating well.

Clarify Your Purpose as You Start a New Workout

Going to the gym. Drinking the water. Eating the veggies. These are the things we do to get and stay fit. These things get real boring and unglamorous real fast! I believe one of the reasons people fall off a fitness program is a failure to identify and clarify a deep and meaningful purpose for why they’re doing the things. So take the time in the beginning of any new program and decide WHY you are doing it. Make it personal. Meaningful. Bigger than yourself. Bigger than today. Make it something that matters to you so you can use it to keep yourself doing the things even once the novelty has worn off.

Set a Minimum Non-Negotiable Number of Workouts Per Week

Mine is 3. What is yours? This is a number you have to treat as sacrosanct. Non-negotiable. You start to believe, “I must, I will, I can, I do, I have to” get at least X number of workouts each week, forever. No matter what. No matter where you are traveling or what you have going on. Even if it’s a walk. Or pushups and abs in a hotel room. With this number you will achieve consistency. Consistency creates long lasting results. In fitness pursuits, long lasting results are measured in months and years, not days and weeks. Which brings me to my next point…

Be Patient! Results Take Months!

Many people start a new workout with lots of motivation and desire to succeed, but lose steam after a couple weeks when they fail to see visible results. Patience is a mindset. You have to know and embrace this very important concept to stick with it. It WILL TAKE MONTHS to see visible improvements to your body but that is okay. Be patient and find ways to celebrate other wins. You will likely start to experience many other improvements such as sleeping better, feeling stronger and more comfortable with the workouts, feeling more confident, and having more energy. Those intangible results are just as important as the physical visible results! Stick with it!

Embrace Discipline Instead of Motivation

Motivation is a feeling. And it is a fickle one at best. Most days I am not “motivated” to go work out. And I’m a fitness professional! I know what to do but I still don’t always want to go do it. Most of my workouts happen before work, which means a window of 6-7 am for me. I am also a high school teacher and have to leave for work at 7:45 every day. So this means my alarm is going off at 5:30 am and I am up and out the door, either going for a run with a headlamp on or heading to the gym by 5:50.

The workouts are hard, but “the getting up and out the door” is WAY HARDER. It means I am leaving my nice warm cozy bed 1 hour earlier than I would have to. Motivation is not what gets me out the door. It’s the discipline I have instilled in myself that says, get your ass up and let’s go. It’s a commitment to myself to get 3+ workouts a week. I have a purpose bigger than today such as being determined to be hiking mountains and running races in my 70s and 80s. The discipline around this kind of stuff is what helps you stick with a program!

I love the concept of discipline over motivation so much I wrote a whole article about it, check it: “Why Discipline Beats Motivation When It Comes to Working Out.”

The Takeaway for How to Start a New Workout Routine

You CAN start a new workout program this year! And you can stick with it, too! As you get ready to launch though, keep these key points in mind. Normalize making time for your workouts and nutrition. Set a non-negotiable minimum number of workouts you will get each week and stick with it! It will take many months before you see visible results. Anchor your commitment to yourself by clarifying your purpose and making it bigger than yourself. Embrace the power of discipline and build habits that will last you far longer than motivation will. And finally, remember this advice they gave us in Army bootcamp. Hundreds of thousands of people have succeeded at doing this and you can too. Stick with it, believe in yourself, and keep moving! Always forward.

How Much Protein Do You Really Need for Fitness?

Dec 17, 2023

The Importance of Protein in Daily Diet

Protein, often hailed as the building block of life, plays a pivotal role in our daily diet. It’s crucial for the growth, repair, and maintenance of all body tissues, including muscles, organs, and the immune system. Understanding the right amount of protein intake is essential for maintaining optimal health, irrespective of your lifestyle or fitness goals.

In this article, “How Much Protein Do You Really Need for Fitness?”, we will explore the intricacies of protein consumption, debunk common myths, and provide practical guidelines for your daily protein intake.

What is Protein?

Protein is a macronutrient composed of amino acids, which are a fundamental building blocks for many body structures. It’s involved in many bodily processes, from muscle contraction and immune defense to hormone production and nutrient transportation.

The Role of Protein in Body Functioning

Proteins are not just about building muscle; they play a crucial role in several bodily functions. For instance, enzymes, a type of protein, catalyze biochemical reactions essential for digestion, energy production, and other metabolic processes. Antibodies, another protein form, are vital in fighting infections and maintaining immune health.

How Much Protein Do You Really Need?

Determining the right amount of protein depends on various factors, including age, gender, activity level, and health goals. Generally, a sedentary adult requires about 0.8 grams of protein per kilogram of body weight per day. However, this amount increases for athletes, pregnant women, and those in certain health conditions.

Minimum Base Amount of Protein

So starting with a base minimum of 0.8 grams protein / kg of body weight, here is how you would do that calculation for yourself. First go to google and type kg to pounds in a search. Google will open a conversion chart dialogue box and there you can plug in your own weight in pounds. Here’s what it looks like when I do mine. I currently weigh about 135 pounds, so when I plug that in, I get my weight converted into kilograms, which is about 61.2.

So the next step would be to take 61.2 kg x 0.8, which = 48.96, so for simplicity’s sake, let’s say 50 grams. If I were a sedentary person, I would need at least 50 grams of protein / day JUST to keep my bodily functions going.

Protein Ranges for Active Individuals

So now let’s take that equation a step further and figure out how much you need if you are exercising regularly. According to the NASM Nutrition Textbook, there are a couple different categories you can reference for decision making.

Activity Level	Type of Exercise	Protein Needs (g/kg of body weight)
None	None	0.8 – 1.2
Light to Moderate	Cardio	1.2 – 1.6
	Resistance	1.5 – 2.0
Moderate to Vigorous	Cardio	1.5 – 2.0
	Resistance	1.7 – 2.2

Calculating Your Ranges

Now that you know what your weight is in kilograms, you can figure out your ranges for various activity levels. Because I exercise at least 3 times a week, with a combination of cardio and resistance training, I would consider myself somewhere in the moderate category and will use the 1.5 – 2.0 range to calculate my daily protein needs.

Those equations look like this:

61.2 kg x 1.5 = 91.8

61.2 kg x 2.0 = 122.4

So for me, being a moderately active exerciser, I need somewhere between 92 and 122 grams of protein per day to keep myself fueled for my activities! To keep it easy, I just tell myself I need about 100 / day.

How to Get Enough Protein In a Day

One of my simplest strategies for getting my daily protein needs met is to try to include some protein with every single meal or snack. Some of my favorite foods are listed below!

Breakfast

Make a nutrient dense protein smoothie
Add half a scoop of protein powder to oatmeal
Greek yogurt with nuts
Eggs with turkey bacon

Lunch

Grilled chicken with a salad
Bone broth
Turkey sandwich

Dinner

Chicken, steak, or salmon with rice and veggies
Chili with meat and beans
Tacos with meat, beans, etc.

Snacks

Meat sticks
Protein shakes
Perfect bars

Takeaways for Protein for Fitness

Knowing how much protein you need to fuel your active life is an empowering way to improve your results with nutrition and exercise! Hopefully you feel a little more confident in being able to calculate your own ranges after reading this article! Thank you for reading and please feel free to contact me anytime if you have questions about how to adapt this advice to your own goals.

Disclaimer

I am not a doctor, nor a registered dietician! Any advice from this article is meant to be for general, informational purposes. Please consult your doctor if you have specific medical questions!

Affiliate Disclosure

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!

Race Prep for a Half Marathon: A Complete Guide

Dec 10, 2023

Completing a half marathon is a very rewarding experience! It requires a strategic approach to training, nutrition, and mindset. Whether you’re a seasoned runner or a first-time half marathon participant, this guide will help you with race prep for a half marathon.

Why I Love the Half Marathon

A half marathon is a road running event of 13.1 miles (21.1 kilometers). It is long enough to be a great endurance challenge you can be proud of. Yet short enough you won’t be required to spend HOURS of your weekend doing long runs like you would for the full marathon.

For now, a good 10-miler or a half marathon is my sweet spot and the furthest distance I will do a few times a year. I love the feeling of accomplishment though to complete one! I have enjoyed many 10s and half marathons in my 30s and 40s. Some of my favorite races have been the Army 10-Miler in Washington DC, the Spartan Beast Dallas, and the Austin 3M Half Marathon in Texas. I am currently training for the Ascension Seton Austin Half Marathon and have about 9 weeks for race prep as of the day I write this blog. So here’s my process and what I will do to prepare for the next few weeks and on race day!

This is why I personally love the half marathon. As a busy working mom of two busy teenagers, I can’t (and don’t want to) carve out 3 hours of a Saturday to go running. Also you have to recover when you get back! I’ve got too much to do on a weekend to sit on the couch for hours when I get done! Someday I aspire to run a full marathon, but not this year!

Creating a Race Prep Training Plan

Start Early: Begin your training at least 12-16 weeks before the race day. This gives your body ample time to adapt and build endurance.
Incremental Mileage Increase: Each week, increase your running distance gradually. A good rule of thumb is not to increase weekly mileage by more than 10%.
Variety in Training: Incorporate different types of workouts – long runs for endurance, tempo runs to improve your lactate threshold, and interval training for speed.
Cross-Training: Engage in activities like strength training, yoga, or cycling. These provide great cardiovascular benefits while giving your joints and running muscles a break.
Rest and Recovery: Schedule rest days to allow your body to recover. This prevents overtraining and injuries.

Race Prep Nutrition and Hydration Strategies

Balanced Diet: Your diet should be rich in complex carbohydrates, proteins, and healthy fats. Carbohydrates are your main energy source during long runs.
Hydration: Stay hydrated throughout your training. Learn to drink on the run and experiment with electrolytes as well. My favorite pre-race electrolyte is LMNT and I also like Honey Stinger for on the run.
Pre-Race Meal: Plan your pre-race meal. It should be carbohydrate-rich and something your stomach is familiar with. Experiment with this and practice like you’re going to race! My go-to is toast with peanut butter.

Injury Prevention and Management

Proper Gear: Invest in a good pair of running shoes that suit your gait and foot type.
Stretching and Mobility: Incorporate yoga, static stretching, foam rolling, and massages regularly to improve flexibility and mobility.
Strength Training: Incorporate 2-3 days a week of total body lifting to improve and maintain joint stability and muscular endurance and strength.
Listen to Your Body: Pay attention to any signs of discomfort or pain. Early intervention can prevent serious injuries.

Race Prep Mindset

Set Realistic Goals: Set achievable time or completion goals. This keeps you motivated and focused.
Visualize Success: Regularly visualize yourself successfully completing the race. This builds mental resilience.
Develop a Race Day Strategy: Plan your race day in detail – from what you’ll wear to what you’ll eat to your pacing strategy.

Tapering Before the Race

In the final two to three weeks before the race, reduce your mileage. This tapering period is crucial for your body to recover from the training stress and be at its peak on race day.

Race Day Tips

Warm-Up: Engage in a light warm-up to get your muscles ready.
Pacing: Start slow and gradually build up your pace. It’s easy to get caught up in the excitement and start too fast.
Fueling: Utilize fueling stations and stay hydrated throughout the race.
Enjoy the Experience: Remember, completing a half marathon is an achievement in itself. Enjoy the journey!

After the Race

Happy dance! You did it!
Cool Down: Stretch, foam roll, keep moving! This will help blood keep flowing to your muscles, which will help them recover faster and not feel so stiff tomorrow.
Rehydrate and Refuel: Drink plenty of fluids and eat a balanced meal to replenish energy stores and nutrients.
Rest and Recover: Give your body time to recover before you resume training or plan your next race.

Takeaways

Preparing for a half marathon does not have to be complicated! Just take it one day and one week at a time! Listen to your body and be proactive about injury management and recovery! Hope to see you on a start line somewhere soon!

Contact Me for Custom Race Programs!

If you have any questions, please feel free to reach out to me anytime! I offer custom race prep program design and would love to help you enjoy the process of preparing for and conquering your race goals this year!

Benefits of Foam Rolling for Runners

Foam rolling offers a myriad of advantages, particularly for those who hit the pavement regularly. Here’s why you should incorporate it into your fitness regimen:

Enhanced Flexibility and Range of Motion: Regular foam rolling can improve your flexibility, making your runs smoother and more efficient.
Reduced Risk of Injury: By alleviating muscle tightness and imbalances, foam rolling helps in preventing common running injuries.
Improved Blood Circulation: This technique boosts blood flow, aiding in muscle recovery and health.
Stress Reduction: Foam rolling also serves as a stress-reliever, calming the nervous system and promoting relaxation.

Foam Rolling Techniques for Optimal Results

To enjoy the benefits, it’s vital to practice foam rolling correctly. Remember foam rolling is for soft tissue – your muscles and fascia, which is the connective tissue that wraps around muscles and connects it to bones. Stay on your soft tissue and try to avoid putting direct pressure on joints such as the knee.

Another key point for technique is to adjust the amount of pressure by how you leverage your body weight into the roller. For each muscle group, there are typically a couple different positions you can use to either lessen or deepen the pressure experience. We call them Level 1, Level 2, Level 3, etc.

Key Muscle Groups to Foam Roll for Runners

Calves and Shins: Essential for runners, rolling these areas prevents shin splints and calf tightness.
IT Band and Quads: Targeting the IT band (outer thigh) and quads (front of thighs) reduces the strain on your knees and hips, common pain points for runners.
Inner Thighs: Helpful to roll because it helps with proper hip and knee alignment over time.
Hamstrings and Gluts: Most people do not get tight hams and gluts from running but some people do. If you personally experience tightness in your hamstrings from running, add a round of foam rolling for your hamstrings and gluts to your regular routine!

Incorporating Foam Rolling into Your Routine

Make foam rolling a habit. Dedicate a few minutes before and after your runs for this practice. Start with gentle pressure and gradually increase as your muscles adapt. Another time that is great to foam roll is in the evening while you are winding down for bed. It can help your muscles get extra blood flow before you go to sleep, which will help with recovery. It also can be a great calming experience for your nervous system, which can help you sleep better too!

Enhance Your Running Experience and Decrease Injury Potential

Foam rolling is more than just a trend; it’s a vital component of a runner’s toolkit. Embrace this practice to enhance your performance, prevent injuries, and enjoy a more fulfilling running journey. As a certified expert, I encourage you to integrate foam rolling into your routine and experience the transformation in your running and overall well-being. Remember, a little roll can go a long way in your fitness journey!

Affiliate Disclaimer

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!

The 12 Best Gift Ideas for Fitness Friends

Dec 2, 2023

Ahh the holiday season. Eat, drink, be merry, and try to come up with gift ideas for your family and friends! If you have fitness enthusiasts on that list, let’s make that shopping just a little easier this year! Here are the 12 best gift ideas for fitness friends for this holiday season!

Yoga Mat

If you have a yogi on your list, please just trust me when I say, yes, they do want a new yoga mat. Don’t skimp with a cheap one though. Yoga mats are one of those things where you get what you pay for. You can buy it cheap now and it’ll crumble in a few months, or you can buy a great one from a brand like Manduka and enjoy it for years! I finally made the switch to Manduka about 10 years ago and now it’s all I will use. I bought my daughter a Manduka mat last year and she loves it, too.

TRX

Invented by a Navy SEAL who wanted to be able to work out anywhere in the world without a gym, the TRX straps have become an indispensable piece of equipment for all types of workout environments. The TRX is easy to pack in your suitcase for trips and comes with a door jam attachment that hooks onto any door. In my garage, I hook mine up onto the pullup bar of my squat rack, and use it for a wide variety of movements. You can do anything with a TRX and it’s a great, functional piece of equipment because it gets you using your core more. Your fit friend would love one of these for travelling or home workouts!

Silicone Wedding Band Rings

Lifting weights, hiking, cleaning, yardwork, etc. can really do some damage to your beautiful wedding rings and bands. Enter silicone rings! When they first came out, they were a novelty and fairly expensive, TBH (like $30 for 1), but now there are a bunch of different brands, styles, and options for every taste and budget. My husband started wearing one years ago and wears one now everyday instead of his metal wedding band. I have also gotten so used to mine that I only wear my pretty wedding ring on special occasions these days. The last batch I bought was a 5 pack for about $15. Here’s a good example of the ones I am wearing these days, see pic. I think they make great gifts!

Virtual Personal Training

If you or anybody you know is looking for a great virtual personal trainer, I am currently welcoming new clients! Give somebody the gift of custom fitness programming, tailored just for them! I offer a variety of different packages, including custom program building, one on one virtual session packages, or race prep programs. Please fill out my contact form if you are interested and I’ll get back to you ASAP!

Water Bottle or Tumbler

Hydration is a huge part of daily fitness. Help give somebody the gift of hydration and decrease the amount of disposable plastic water bottles we’re using in the world! A new Yeti, Stanley, or Nalgene water bottle would make a great stocking stuffer this holiday season.

Percussive Massager – a Jack Hammer for your Muscles

These little handheld massage guns pack a serious punch! The deep muscle massage that you get from a percussive tool helps increase blood flow and loosen up muscle knots, which can really help you regain or maintain flexibility and mobility. Further, it increases blood flow to muscle tissue, which can aid in recovery and repair after hard workouts. Theragun makes some really great options and there are some other brands that are coming close as well. Be sure to check the ratings and stars. Not all brands are created equal! Who wouldn’t love to get this under the tree this year?

Classic Fitness Books

Books are always great gifts of course! I wrote a separate article where I recommend 5 of my favorite fitness books of all time. Please click here to check that out for full details. Otherwise, here is the list of books I highly recommend!

Book # 1 – The Women’s Health Big Book of Exercises, by Adam Campbell
Book # 2 – Glute Lab, The Art and Science of Strength and Physique Training, by Bret Contreras
Book # 3 – Starting Strength, Basic Barbell Training, by Mark Rippetoe
Book # 4 – The Abs Diet for Women, by David Zinczenko
Book # 5 – Thinner, Leaner, Stronger, The Simple Science of Building the Ultimate Female Body, By Michael Matthews

Motivational Gym Posters

I have been building a sweet garage gym for years now. I wrote an article about that too, in case you’re interested. One of my favorite aesthetic things about my garage gym is having the main wall covered with things that motivate me! Various flags that mean something to us. This Arnold poster. A rack with all my race medals from the last decade or so. I love having visuals around me when I’m working out in the garage that help keep the vibe alive in there. Which brings me to the next great gift idea…

Arnold Conquer Garage Gym Motivational Poster

Race Medals Rack

Get those medals out of the closet or drawer they’ve been stuffed in and display them proudly on a race medal rack where you can see them often! This definitely helps me with positive reinforcement when I’m training for my next race. Being able to see the proof that I have done this before helps me believe I can and will do it again! I have one in my garage and one in my office next to where I write programs and this blog! A race medal rack would be an awesome gift for your fit friend who’s always toeing the line at races!

Neck Roller by Chirp

I bought my husband a Chirp Neck Roller just recently for his birthday! He had been catching a case of the dreaded tech neck recently from lots of computer work. He has been using it for about a week, and it’s helping him work the kinks out of his tight neck muscles. I tried it too, and like that it has two types of knobs on it. They both feel great in different ways. Great invention! I would gift this to anybody in my life who works on computers way too much.

Fitbit

I have been running with Fitbit for many years now, since 2015. I love that I can see big sweeping chunks of data related to my fitness. Metrics like how many workouts in a month I get or miles covered! It’s great for tracking runs and seeing pace, heart rate, and training zones. Being able to see and track your data over time is a major perk and why this item made the list of best gift ideas for fitness friends and family! Here’s what my last month looked like, see pic. Great gift for the data loving fit friends in your life!

C2 Erg

Saved the big one for last. This one probably isn’t the gift for everybody but it would be “the gift of all gifts” for a select few fitness friends out there. The erg is an awesome piece of home cardio equipment for many reasons. It’s easy to maintain. It doesn’t need a special plug or socket (like some treadmills, ellipticals, etc.). It can stand up and tuck against a wall to save space. It’s a KICKASS total body workout that gives you strength, power, or endurance depending on your intensity AND works legs, core, and arms all at once.

Takeaways

In conclusion, thanks so much for shopping with me and learning about great fitness gift ideas for different budgets and workouts! I hope you took away some good fitness gift ideas for your family and friends! Maybe even an idea or two for those “hard to shop for” or “already have everything” folks as well.

Affiliate Disclaimer

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!

Why You Should Know Your General Health Stats Right Now

Nov 22, 2023

Health is wealth. Being busy is not a good enough excuse to ignore your health indicators and take care of yourself. In today’s fast-paced world, health often takes a backseat to our busy schedules. I encourage you to read this article and take action! Knowing your own personal general health stats will empower you and help you optimize your health!

Regular Health Check-ups: An Annual Must

Regular health check-ups are crucial for keeping track of your health stats. These check-ups provide an opportunity to catch potential health issues early and take preventive measures. They also offer a chance to consult with healthcare professionals about optimizing your health and wellness journey. That old adage is true – an ounce of prevention really is worth a pound of cure.

It’s also important to note this article is not meant to be “medical advice,” but it is absolutely a recommendation to go seek medical advice! Please visit your doctor regularly and ask for guidance on how best to pursue managing your health and fitness. Once a year is a good goal to aim for. Further, your doctor can give you guidance on what other screenings you should proactively include at different ages, such as colonoscopies, skin cancer screens, mammograms, etc.

The Importance of Health Awareness

Health awareness is the cornerstone of a proactive lifestyle. By keeping track of key health indicators such as blood pressure, cholesterol levels, blood sugar, body fat percentage, and resting heart rate, you are not just monitoring numbers, but actively engaging in a journey towards optimal health. These stats provide invaluable insights into your overall health and guide you in making informed decisions about diet, exercise, and lifestyle choices.

Embracing Technology for Health Monitoring

In today’s tech-driven world, numerous tools and apps are available to help track your health stats. Wearable devices that monitor heart rate, steps, and sleep patterns have made it easier than ever to stay informed about your health. I’m a big fan of Fitbit and love all their features in the app for tracking workouts, steps, runs, heart rate changes over time, and sleep!

Blood pressure machines have become cheaper and more user friendly too! All you need to know how to do is set the strap in the right place and press one button! Being able to take and track your own blood pressure at home is easier than ever.

Utilizing these tools can provide real-time data and motivate you to maintain a healthy lifestyle.

Blood Pressure: Your Silent Health Indicator

Blood pressure, often termed the ‘silent killer,’ is a critical health stat. Normal blood pressure levels indicate good cardiovascular health and reduce the risk of heart disease and stroke. Regular monitoring can help detect hypertension early, allowing for timely intervention through lifestyle changes or medication. In general, the number 120 / 80 is considered a good goal to strive for. Consult your personal doctor for analyzing your current levels and where they should be.

Cholesterol Levels: Balancing Good and Bad

Understanding your cholesterol levels is vital for maintaining heart health. High levels of LDL (bad cholesterol) can lead to plaque buildup in arteries, increasing the risk of heart disease. Conversely, HDL (good cholesterol) helps remove LDL from the bloodstream. Balancing these levels through diet, exercise, and sometimes medication is key to preventing cardiovascular issues.

Blood Sugar: The Energy Regulator

Knowing blood sugar levels is pivotal in managing diabetes and preventing its onset. Consistently high blood sugar can damage blood vessels and organs, leading to serious health complications. Monitoring these levels helps in maintaining them within a healthy range, thus safeguarding against diabetes-related issues.

Body Fat Percentage: Understanding Body Composition

Muscle weighs more than fat but takes up less space. Therefore, get out and build some muscle, folks! Body fat percentage is a better number to care about than simply the weight you see on the scale. The scale does not take into account how much muscle vs. fat one has. So for people doing strength training, the number on the scale may stay the same or even go up! But if pants sizes are going down, and energy levels are going up due to increased muscle mass, then you are winning! The takeaway: Keep lifting weights and shift your mindset to care more about your body fat percentage than weight alone!

Resting Heart Rate: The Heart’s Rhythm and Health

A lower resting heart rate typically indicates more efficient heart function and better cardiovascular fitness. Monitoring your resting heart rate can provide insights into your heart health and the effectiveness of your fitness routine. The average is typically between 60-100 beats per minute.

Tailoring Exercise and Diet to Your Health Stats

Armed with knowledge about your health stats, you can tailor your exercise and diet to meet your specific needs. For instance, if you have high blood pressure, focusing on cardiovascular exercises and a diet rich in fruits, vegetables, and low in sodium can be beneficial. Similarly, if your goal is weight management, understanding your body fat percentage and body composition can guide your diet and exercise choices.

The Power of Knowledge in Health

Knowledge is power, especially when it comes to your health. Understanding your general health stats empowers you to make informed decisions about your lifestyle. It’s not just about preventing illness; it’s about optimizing your health for a vibrant, active life.

The Role of a Personal Trainer in Your Health Journey

As a certified personal trainer and strength and conditioning coach, I emphasize the importance of knowing your health stats. Personalized training programs based on these stats can significantly enhance your health and fitness journey, leading to more effective and sustainable results.

Seek Expert Guidance

If you’re looking to improve your health and wellness, consider consulting a certified personal trainer for fitness advice OR a healthcare professional for medical advice. They can provide tailored advice and support to help you achieve your health goals.

Stay Informed for a Healthier Tomorrow

Stay informed about your health and make proactive choices for a healthier, more fulfilling life. Your health is your wealth, and knowing your health stats is the first step in safeguarding this invaluable asset.

The Takeaway

Knowing your general health stats is a fundamental aspect of taking charge of your health. It enables you to make informed decisions, tailor your lifestyle, and work towards optimal health and wellness. Remember, your general health stats are more than just numbers; they are a reflection of your quality of life both today and in the future.

Affiliate Disclaimer

Disclaimer: This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!

Introduction

Hey, athletes and especially runners! Have you ever considered adding yoga to your training regimen? While lifting weights and cardio are often the go-tos in athletic training, yoga offers unique benefits that can significantly enhance your performance and reduce the risk of injury. Let’s dive into why athletes need yoga, especially for enhancing performance and preventing injuries!

The Power of Flexibility and Mobility

Yoga is renowned for improving flexibility and mobility, which are crucial for athletes. Greater flexibility leads to a broader range of motion, allowing athletes to perform movements more efficiently and effectively. It’s not just about bending further; it’s about moving better in your sport of choice, whether it’s swinging a tennis racket or sprinting on the track.

Enhanced Recovery for Athletes

One of yoga’s superpowers is its ability to aid in muscle recovery. Yet another reason why athletes need yoga! Post-training yoga sessions can help in relaxing tense muscles and improving blood circulation. This not only speeds up the recovery process but also prepares the body for future training sessions, making it a perfect complement to high-intensity workouts.

Injury Prevention Through Balance and Stability

Yoga is excellent for building core strength, balance, and stability – all of which are vital in reducing the risk of injuries. Many athletic injuries are caused by muscular imbalances and instability. Regular yoga practice helps in evenly strengthening various muscle groups, thereby protecting the body against common sports injuries.

Breath Control for Enhanced Performance

Breath control, or pranayama, is a fundamental aspect of yoga. Learning to control and optimize breathing enhances oxygen flow and improves overall athletic performance. Athletes who practice yoga often find they can better control their breathing during high-stress moments in their sport.

Mental Focus and Stress Reduction

Yoga isn’t just a physical practice; it’s a mental one too. The mindfulness and concentration required in yoga translate directly into enhanced mental focus during games or competitions. Additionally, yoga is a fantastic stress-reliever, helping athletes manage the pressures of competition.

Improved Body Awareness and Alignment

Yoga increases body awareness, helping athletes understand their body’s needs and limits. This heightened awareness can lead to better form and technique in other athletic activities. Proper alignment learned through yoga poses also helps in executing athletic movements more efficiently.

Tips for Starting a Routine

The optimal way to start a routine is in person if possible. Check out what you have available in your local area and remember there are lots of different styles of yoga. Keep trying new ones until you find one you love. If you don’t have many options in person where you are, there are many great instructors online and even for free on YouTube. Yoga with Adrienne is one of my personal favorites, and one that I recommend to people when asked. The next most important thing is to get a good yoga mat. Make sure it’s a thin, non-slip, sticky one, made especially for yoga. Not the cushy ones we use for abs at the gym…. Manduka is my favorite brand btw, shown in the pic below.

Takeaways

Incorporating yoga into your athletic training can bring a new dimension to your performance. It’s not about choosing yoga over your regular training; it’s about complementing it to create a well-rounded, holistic approach to your fitness. So, athletes, are you ready to roll out the yoga mat and see how it can transform your durability and performance?

Disclaimer

10 Great Tips to Maximize Results with HIIT

Nov 19, 2023

High-Intensity Interval Training (HIIT) is an effective and time-efficient way to exercise, but it’s crucial to approach it safely to avoid injury and overtraining. Here are some guidelines for safely using HIIT:

Start with a Warm-Up before High Intensity Interval Training (HIIT)

Always begin with a warm-up to prepare your muscles and cardiovascular system. This could include light jogging, stationary biking, dynamic stretches, or low-intensity movements that mimic your workout.

Understand Your Fitness Level

If you’re new to HIIT or returning after a break, start slowly. You might begin with shorter intervals and lower intensity, gradually building up as your fitness improves.

Use Proper Technique

Good form is crucial. Poor technique not only reduces the effectiveness of your workout but also increases the risk of injury. If you’re unsure about how to perform an exercise correctly, consider seeking advice from a fitness professional.

Listen to Your Body

HIIT is demanding, and it’s essential to be aware of how your body feels. If you experience pain (beyond typical muscle fatigue), dizziness, or extreme shortness of breath, take a break or stop the exercise.

Balance HIIT with Other Training

Avoid doing HIIT every day. Your body needs time to recover. Include lower-intensity workouts and strength training in your routine for balance.

Stay Hydrated and Nourished

Drink plenty of water before, during, and after your workout. Also, ensure you’re eating a balanced diet to fuel your body for high-intensity workouts.

Cool Down and Stretch

After a HIIT session, take time to cool down with gentle movement and stretching. This helps in recovery and can reduce muscle soreness.

Rest and Recover

Allow your body time to recover between HIIT workouts. This might mean taking a day off or doing a lighter workout. Adequate sleep and nutrition are also vital for recovery.

Set Realistic Goals

Set achievable goals based on your fitness level and work towards them gradually. Don’t push yourself to match what others are doing; everyone’s fitness journey is unique.

Consider Health Conditions

If you have any pre-existing health conditions or concerns, consult with a healthcare provider before starting a HIIT regimen.

Takeaways

Remember, while HIIT is a powerful tool for improving fitness, it’s not the only way to stay in shape. Balancing HIIT with other forms of exercise and rest is key to a well-rounded fitness regimen.

Book # 1 – The Women’s Health Big Book of Exercises, by Adam Campbell

This book. It’s a ride or die. I bought my first copy of this book somewhere around the time I was in between my first and second babies. This was also right around the time I decided to become a personal trainer, so about 15 years ago.

I remember flipping through this book and thinking ooooh, I need to try that. And that. And also that. Their pictures are great. The instructions and cues are easy to follow. This book also provides some sample workouts to get you started, so this is an especially great book for beginners. Written by Adam Campbell, of Women’s Health Magazine

Book # 2 – Glute Lab, The Art and Science of Strength and Physique Training, by Bret Contreras

I absolutely adore this book and recommend it everywhere. It is the magnum opus of THE Glute Guy himself, Bret Contreras. If you don’t know who that is, get yourself to Instagram right this minute and follow him. This guy is not only obsessed with the science of training glutes, he also cares about empowering women to be strong and confident through weight training.

This book is so thorough and easy to follow! I was introduced to hip thrusts by learning from Bret and this book helps provide a very well rounded understanding of thrusts plus many other ways to shape a strong body and backside! The workouts are accessible to beginners and will also challenge the seasoned lifter as well!

Book # 3 – Starting Strength, Basic Barbell Training, by Mark Rippetoe

Starting Strength is one of the weightlifting classics. Every lifter should definitely check this book out at some point in their journey.

Rippetoe provides loads of science, and also practical easy steps to follow to build a lifting program. I referenced this book regularly when I was a new trainer putting together programs for different people or groups and still pull it off the shelf once in a while to brush up.

Book # 4 – The Abs Diet for Women, by David Zinczenko

Again, like the others above, I just totally love this book. Practical. Easy to follow. Great advice for beginners who want to build a stronger fitness lifestyle. My only complaint about this book is that the title has the word “diet” in it! The advice given in this book is not at all about a diet, but all about how to build a lifestyle and habits that will stick for years and decades. One of my favorite takeaways from this book is learning about smoothies!

I read this book back in the day, before social media and smartphones allowed you to see what everybody else eats all day every day! This book inspired me to buy my first blender not long after I had bought my first house when I was in the Army in my early 20s. I experimented with smoothies for months before I came up with the texture and flavors that I liked. This got me into a habit that I still use today! I often still make a protein smoothie most mornings to take with me to work and I have this book to thank for sure.

Book # 5 – Thinner, Leaner, Stronger, The Simple Science of Building the Ultimate Female Body, By Michael Matthews

What a great, well rounded book! Matthews covers a wide range of topics at great depth including exercise, nutrition, mindset, making meal plans, and much much more. I really like this book.

I find it accessible to beginners and useful to veteran lifters as well. This is one of my favorite books to recommend to clients and friends.

Conclusion

I hope at least one of these 5 best fitness books for women works for you and helps you continue moving forward on your fitness journey. Never stop learning! Our understanding of fitness science continues to evolve and grow and so should we! Reading books written by knowledgeable practitioners and lifters can really help you speed up your learning curve, especially if you’re a beginner. Thank you for stopping by and reading about my favorite 5 fitness books for women!

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

For more reading please check out these other articles on FFR:

Why Discipline Beats Motivation when it Comes to Working Out

How to Create an Awesome Garage Gym

About laurenmilner24

ANY Workout is Better Than NO Workout

The Ripple Effect of Even a Short Workout

25 Excellent Reasons to Exercise That Are Not About Burning Calories

Further Reading

Normalize Making Time for Workouts

Normalize Making Time for Nutrition

Clarify Your Purpose as You Start a New Workout

Set a Minimum Non-Negotiable Number of Workouts Per Week

Be Patient! Results Take Months!

Embrace Discipline Instead of Motivation

The Takeaway for How to Start a New Workout Routine

The Importance of Protein in Daily Diet

What is Protein?

The Role of Protein in Body Functioning

How Much Protein Do You Really Need?

Minimum Base Amount of Protein

Protein Ranges for Active Individuals

Calculating Your Ranges

Those equations look like this:

How to Get Enough Protein In a Day

Breakfast

Lunch

Dinner

Snacks

Takeaways for Protein for Fitness

Further Reading

Disclaimer

Affiliate Disclosure

Why I Love the Half Marathon

Creating a Race Prep Training Plan

Race Prep Nutrition and Hydration Strategies

Injury Prevention and Management

Race Prep Mindset

Tapering Before the Race

Race Day Tips

After the Race

Takeaways

Contact Me for Custom Race Programs!

Recommended Reading

Affiliate Disclaimer

Benefits of Foam Rolling for Runners

Foam Rolling Techniques for Optimal Results

Key Muscle Groups to Foam Roll for Runners

Incorporating Foam Rolling into Your Routine

Enhance Your Running Experience and Decrease Injury Potential

Recommended Reading

Affiliate Disclaimer

Yoga Mat

TRX

Silicone Wedding Band Rings

Virtual Personal Training

Water Bottle or Tumbler

Percussive Massager – a Jack Hammer for your Muscles

Classic Fitness Books

Motivational Gym Posters

Race Medals Rack

Neck Roller by Chirp

Fitbit

C2 Erg

Takeaways

Affiliate Disclaimer

Regular Health Check-ups: An Annual Must

The Importance of Health Awareness

Embracing Technology for Health Monitoring

Blood Pressure: Your Silent Health Indicator

Cholesterol Levels: Balancing Good and Bad

Blood Sugar: The Energy Regulator

Body Fat Percentage: Understanding Body Composition

Resting Heart Rate: The Heart’s Rhythm and Health

Tailoring Exercise and Diet to Your Health Stats

The Power of Knowledge in Health

The Role of a Personal Trainer in Your Health Journey

Seek Expert Guidance

Stay Informed for a Healthier Tomorrow

The Takeaway

Affiliate Disclaimer

Recommended Reading

Introduction

The Power of Flexibility and Mobility