Sports Health Exercise» Articles

Running Shoes: Your Secret Weapon on Holiday

tracybenham — Fri, 24 Dec 2010 23:15:57 +0000

Holidays, Vacations and Traveling are some of the most common excuses I hear for lack of exercise. This excuse, of course, always makes me wonder if the excuse maker had traveled to a vacation in the clouds or to a communist country which strictly punishes physical activity by death. If not, why else would the mere concept of exercising while away from home seem so outlandish? Folks, I’m gonna be frank. Excuses stink and travel should not stand between you and the healthy body you’re eager to have.

The secret to taking the complexity out of this ”working out while away” situation is simple: bring sneakers! Every place you go will have some combination of roads, sidewalks, sand or grass. These items are great for both walking and running, and can even be utilized for activities like lunges, squats, push-ups, stretching and more. Fancy, right? Hotels gyms may be small or large, but most are at minimum, stocked with a decent treadmill. Treadmills are the perfect answer to any concerns about jogging in strange neighborhoods or in inclement weather.

If all of those options fail you, jumping up and down in your room only requires one piece of equipment: sneakers! So if you’re committed to pursuing fitness without fail and make a habit of spending time out of town, always pack your kicks.

Guest Post, by our favorite Fitness Expert Fitz. Check out here fun site at Fitzness.com

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Running Shoes: Your Secret Weapon on Holiday is a post from: Sports Health Exercise

How Not to Sit and Gain Weight

tracybenham — Tue, 16 Feb 2010 15:42:42 +0000

Are you reading this post while sitting at your desk? Have you been sitting for more than an hour? If so, it it time to get up, stretch and move around for a few minutes.

Did you know if you sit too long your fat burning enzymes turn OFF? Results from a recently published study were that people who sit for extended periods of time are at a greater risk for premature heart attacks, diabetes, and other chronic diseases. When people use the computer, play videos games, watch TV or work at a desk without frequent total body movement the enzymes that are responsible for helping burn fat slow down so much that are almost in the off position.

This is the opposite of when a person is exercising and having an active lifestyle. This study emphasizes the important of scheduling frequent breaks throughout the day to stand up and move around. Step out of your sitting environment, go outside and take quick walk, move around the building and go up and down the stairs a few times. If you have a desk job; get a timer or use one on your computer to set 5-10 minutes an hour to get up and move. You will be surprised at the additional energy and inspiration it will give you. Keep a regular exercise and fitness routine and intersperse some of these simple activities throughout your day to keep your fat engines burning and a healthy lifestyle today and for years to come.

How Not to Sit and Gain Weight is a post from: Sports Health Exercise

Supplements and Negitive Calorie Food for Weight Loss

tracybenham — Fri, 14 Aug 2009 16:33:02 +0000

Yesterday we were contacted by a health professional about our feelings about recommending supplement use and using the term “Negative Calorie Foods”. The author, who is a respected fitness professional, is debating with the publisher over including both of these options as easy ways to lose weight. The author is vehemently against recommending these methods, but the publishing company seems to think that both of these terms are important when writing a diet book.

Below are just a few of the thoughts we shared regarding supplement use:
We are in agreement in NOT recommending any supplements to help an individual lose weight. The minute you mention that taking a pill could help people lose weight; many people immediately head to their local supplement store to buy more unnecessary products. This, in turn, will leave them frustrated and thinking that the rest of your information is just another gimmick to sell your product. Real (degreed and experienced) health and fitness professionals have been fighting the diet pill and supplement companies for years over tricks like this. There are many supplements companies that show ‘research’ (purposely mislabeled, misappropriated and misused information) right up until the day that they have to pull the products off of the market. Hydroxycut, Metabolite, Xenadrine are just a few that come to mind.

Why do people have to DIE, waste hundreds of dollars, get liver and kidney damage and a number of health related sicknesses, before we stop supporting supplement use as a quick and easy way to lose weight? There are numerous medical reasons to use supplements; however, none of these reasons should be in a health book that deals with weight loss. I am a bit surprised that a company that has published numerous books in the health and fitness category would want to include such over-hyped information.

As for the Negative Calorie Foods.
I am assuming you are not talking about water. Yes, it does take energy to digest foods, but connecting that fact to a weight loss program is one of the latest marketing tricks of diet and supplement companies.

Using the term “Fat Burning” or “Negative Calorie Food” is just another attempt to confuse the public into thinking that there is an easier way to lose weight than eating healthfully, watching your nutrition and exercising. As you know, there are thousands of research studies and plenty of other factually-based information sources available that explain how to lose weight safely and effectively. None of these supports eating ‘apples all day so that you lose weight safely and permanently’ (with apples, of course, being a food that is touted as having negative calories – which they do not).

There are also hundreds of articles in JAMA, MSSE (Medicine and Science in Sports and Exercise), and many other researched and evidenced based-journals that can supply you with evidence concerning supplement use.

Supplements and Negitive Calorie Food for Weight Loss is a post from: Sports Health Exercise

Why are you Really Putting Off Getting Fit?

tracybenham — Fri, 31 Jul 2009 19:12:37 +0000

If you haven’t reached your health and fitness goals, now’s the time to get started!

If you wait until the kids are back in school, after your vacation, when the economy gets better, when your schedule opens up, or when a pill comes out that can make you fit while you sit on the couch – stop waiting! (Unless you are a mouse – see below!).

There isn’t a perfect time to start something new once you are out of sixth grade.

A recent study reported that sedentary mice that were feed a ‘diet pill’ burned more calories and could exercise longer than mice than the control mice. This drug may some day help bedridden patients fight obesity and diabetes, but they are a long away from seeing if these results can some how translate to people.

So health and fitness professionals can relax and not worry about how the next magical product could force them out of a job.

Couch potato’s and exercise haters -join us and come aboard. Give in and get fit, be more active and start the journey to increased energy – today. We’ll help make it easy – stay tuned for quick tips, workouts, activity and sport guides, easy healthier cooking options, recipes and so much more.

Motivation Directly to your cell phone: Sign up for the Mobile Texts – on the sidebar.

For More SHE: SHE-AHN.com

Why are you Really Putting Off Getting Fit? is a post from: Sports Health Exercise

ESPY Winner for Best Female Athlete 2009, Nastia Liukin shares Fitness Tips

tracybenham — Mon, 20 Jul 2009 21:56:50 +0000

Last summer after Nastia Luikin won 5 Medals in the 2008 Olympic Games in Beijing our AHN fitness expert Fitz had the opportunity to speak to Nastia when she was promoting the Secret Sport Challenge. In this short interview Nastia shares her favorite music to work out to, her thoughts on fitness and how important healthy eating habits are to everyone.

Last night on the ESPN ESPY awards, Gymnast Nastia Liukin was named the Best Female Athlete.

She had this to say about her award on Twitter: OMGOMGOMG!!!!!!!! THANK YOU EVERYONE SOOO MUCH!!!!! I won BEST FEMALE ATHLETE!!!!!!!!!!!! All because of you guys!!!!!!!!” http://www.twitter.com/NLiukin – follow Nastia on Twitter for more info from her or visit her website http://www.nastialiukin.com.

Fitz’s Interview with Nastia Liukin

Fitz: How many hours a week do you train before a competition?

Nastia: Before the Olympics I trained for about seven hours a day. It included about two hours of warming up and conditioning, and the rest of the time was spent practicing routines and skills on the events.

Fitz: If you weren’t a professional athlete/gymnast how do you think you’d pursue fitness?

Nastia: Staying very fit, active and maintaining a healthy diet are very important to maintaining my lifestyle. I think everybody should do some type of exercise whether it’s going to a fitness center or going for a run around your neighborhood. I run two miles, three times a week to keep my endurance up.

Fitz: Tell me about your eating habits.

Nastia: I have always chosen to eat healthy and Organic foods. I was raised to enjoy the value of nutritious foods and the healthy habits have stuck with me. I owe a lot to my parents for teaching me the right eating habits.

Fitz: What’s your favorite healthy food?

Nastia: My favorite food is sushi! I love it and it’s very healthy, so that is a plus!

Fitz: Favorite junk food?

Nastia: Of course everyone has their one favorite thing that you treat yourself with occasionally and mine is ice cream!

Fitz: What’s on your mp3 player?

Nastia: Saving Jane, Carrie Underwood, Rihanna, Jesse McCartney, Jordan Pruitt.

Fitz: Any secrets to staying fit or eating well consistently?

Nastia: Set goals for yourself. I always set daily, weekly, monthly, and long term goals. Strive to achieve them! Whether it be running a mile everyday for a month, or winning a gold medal at the Olympics, setting goals has played a huge roll in overcoming obstacles and achieving success in my life and my sport.

Fitz: What was the best part of your Olympic success?

Nastia: Winning the All Around gold medal, hands down was the best part of the 2008 Olympic Games. I achieved my biggest dream and goal in my gymnastics career. After winning that Gold, I was able to add a few more medals to my collection. Leaving Beijing with five Olympic medals was more then I would have ever dreamed about. It was also very special to be there with my dad, Valeri, who is also my coach. He competed at the 1988 Olympic Games and won two Gold and two Silver medals.

Fitz: Any advice you can share for average Joe and Jane simply trying to become more fit?

Nastia: Make exercising part of your daily routine. It can be right when you wake up or after your done with a long day. I suggest right when you wake up, because it gets your body going and gets you off to a great start to the day. At the end of a day, you might feel more tired and get lazy. Also, make it fun! Go running with a friend, or just listen to some of your favorite inspiring songs on iPod!

Fitz: Thank you so much for both the interview and for all of the excitement in Bejing; it was a thrill to watch you perform and win. You have certainly done your job setting the standard for elite athleticism and inspiring others to excel as well.

More Celebrity Interviews: Fitzness.com

ESPY Winner for Best Female Athlete 2009, Nastia Liukin shares Fitness Tips is a post from: Sports Health Exercise

Fit, Active and Regret Free this Holiday Weekend

tracybenham — Fri, 03 Jul 2009 17:49:32 +0000

Here are some “kick butt” tips for keeping fit, active and regret free on the Fourth of July from our Director/Exercise and Sport Physiologist Tracy Benham.

• Sports and summertime go together. Plan an activity early in the day. Play baseball, touch football; go to the local pool or beach.

• Get outside early and see if you can think of and do more than four activities before four o’clock to celebrate the Fourth.

• Eat a bowl of fruit before you head for the barbecue goodies. Tons of fruits are in season. Make a Fourth of July fruit cocktail. Blueberries, raspberries, strawberries…

• Use a plate. You will be less tempted to mindlessly snack.

• Skip the cheese and the Mayo on your burger and load up on lettuce tomatoes, pickles, onions and relish.

• Alternate cocktails and other caloric beverages with a glass of water. Or … just avoid the high calorie beverages all together!

• Take the skin off of your barbecue chicken.

• Eat only half of your hot dog and fill your plate with beans, fruits and veggies.

• Have a small burger or split one with a friend.

• Skip the chips and all day snacking. Enjoy a small dessert instead.

• Trying to avoid red meat? Try a turkey burger or Boca burger instead.

• Have a healthy breakfast, participate in as many sports/activities as possible and enjoy a healthy barbecue or dinner with friends and family.

• Make your entire weekend as active as possible.

• Be sure to take a minute to be Thankful for our Troops and our Country.

Remember: You do not have to sacrifice your health to celebrate!

Fit, Active and Regret Free this Holiday Weekend is a post from: Sports Health Exercise

Memorable, Media-Free Fitness

tracybenham — Thu, 18 Jun 2009 20:38:38 +0000

Make this summer an active one for you and your family. Here is an easy way to free up some time: Choose one day every week (or at the very least every month) to turn off every TV, video game, cell phone and computer. Gather your family and/or friends and do something — anything — together.

Get out the calendar and pick your “turn it off” electronic entertainment-free day. Plan an activity, event or adventure. If you have kids, let them take turns planning an activity.

Split up the day and let each family member plan something fun for the family to do together. If possible, plan a memorable activity/fitness day trip for a fun and healthy thing to do! You could go to the park, go ice-skating, go bowling, take a hike … the choice is yours.

Everyone talks about how the most important thing you can give is your time, but how many of you never seem to have that time to give?

Make this the year that you try new sports, get outside, are active, get dirty, and the year that you get fit and have more fun.

What memories do you have of being active and adventurous last summer?

If you can’t think of tons of active memories, you owe it to the little kid in you to do something fun this summer and throughout entire year. It will definitely beat spending your evenings in front of the TV and computer.

Memorable, Media-Free Fitness is a post from: Sports Health Exercise

Spring is the Perfect Time to Get Fit – Be Active & Have Fun!

tracybenham — Fri, 24 Apr 2009 13:41:24 +0000

It was a long winter, and it’s probably been a long time since you thought about putting on your shorts or short-sleeved shirts and getting out into the sunshine. But right around mid-April, you start to think about heading back to the gym — just in time for Spring. The long cold nights of winter that zapped your motivation to get healthier and into better shape are over. Springtime is here, and this time of year energizes everyone. Couch potatoes, arise! Buckle down and get into your ‘I need to get moving’ mindset!

In order to lose weight, have more energy and be more active you need to choose a time and jump right in. Start now — during the Spring months — and you’ll have plenty of time to get into great Summer shape. Truly motivated and inspired individuals (like you!) will head outside or jump on the treadmill now while Spring fever is just starting to rise. Jump ahead of the rest of the crowd and start your workouts before the gym gets busy with the ‘Quick! It’s-almost-time-to-put-a-swimsuit!’ crowd.

When you start your transformation in the Spring, you will have fewer distractions at the gym, better access to the machines, and won’t have to wait in lines to get your workouts finished. If you have a busy schedule and a very little time to work out, the time benefits of getting started now will not only help you to get your workouts in, but will also establish a habit that will last you through the Spring and Summer seasons.

Not a fan of working out at a gym? Spring is the perfect time to get out, get active, and be part of your community. Pick a walking, cycling or running route that gives you a clear view on the re-awakening of your surroundings. Sometime we feel like bears, newly awakened after hibernating all winter. A few good workouts can help you break through that sleepy, lethargic feeling.

So get on out there! Spring is a time of renewal and energy — contribute your own renewal to this bright, new season!

Spring is the Perfect Time to Get Fit – Be Active & Have Fun! is a post from: Sports Health Exercise