 I have preached over and over that in my experience, people are more successful in their fitness program when they exercise first thing in the morning. I still believe this to be true, but if you’re a “snoozer”, you have a reason to wait. If you are just starting to get back in the swing of a fitness routine, consider the benefits to working out morning versus evening to make the transition fit into your life a bit easier.
Morning workouts:
Evening workouts:
Working out in the later part of the day definitely has its advantages. I’d like to add, though, that people who work out in the evening need to be extra committed to avoid everyday distractions that can fill up your day and crowd out exercise. The most important thing to remember is to figure out what works best for you and commit to a routine. A few days turns into weeks turns into years. Before you know it, working out will be a part of your life and you will inspire others to do the same.
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 If you’re training for a fall endurance event, such as a 5k or half marathon, you may be feeling you are soon approaching your peak fitness level. You are dedicated in your preparation by being consistent and pushing your body during your workouts. As you approach your “peak”, you might be surprised to find out that you are most at risk for illness during this period.
During this period of high-intensity, high-mileage workouts, scientists have found that the body’s white blood cell count is decreased. Having a sufficient amount of white blood cells helps ward off infections and illnesses in the body. When they are decreased, you are more susceptible to getting sick. To help sustain your health, here’s some preventative measures you can take:
Almost every athlete who is asked a week before a big event, “Are you ready?” Many come back with “I could have done more.” Don’t let yourself be that person. Take care of yourself and listen to your body so that on race day, you can toe the line healthy and with confidence that you did everything you could to prepare for the big day.  From the latest ACSM Bulletin, more research was done to identify whether cold or hot water is better for overall hydration and regulating body temperature during exercise. Their conclusion? It doesn’t matter.
Previous research performed declared that hot water actually helps cool the body. Seems impossible, right? I’ve heard runners debate this issue over and over. The bottom line and theme of this entire topic is completely ignored. The bottom line is… Drink enough water each day regardless of water temperature. My suggestion is to drink half of your body weight in ounces. I would also suggest that this is a minimum amount. If you sweat or expect to be in the sun for a long duration, drink more water. Yes, water is in food but it doesn’t count. Water is important for functional regulations in the body, such as body temperature regulation, removing waste and joint lubrication. If you consume a glass of water before each meal, you will become full faster and help maintain and healthy and lean body. Make a habit to always carry a bottle of water or have an empty bottle on hand to make hydration on-the-go easier. Plus, it’s cheaper than that $5, 500-calorie caffeinating drink from “you know where”.  “Oh great. Another story about politicians.”
Beyond the annoying and persistent campaigns by 2016 presidential candidates, I recently was skimming the news and found an article from the Associated Press about busy politicians making time to exercise. Unless you have run for some kind of competitive position before, it is hard to understand the rigors of the campaign trail. I imagine endless nights watching the news, researching and long mornings filled with caffeine and a steady flow of incoming information. Regardless of whether these busy politicians are looking out for their constituents, it is admirable that a large number of them are making time to stay fit and active. Does it matter if our leaders are in shape and practice healthy habits? I think that I could find people to argue both sides. I believe it is important that our leaders represent a lifestyle that prioritizes well-being. According to the CDC, $315 billion dollars were spent on care for heart disease and stroke patients, $147 billion for obesity-related health problems, and $402 billion for diabetes and cancer patients. I was shocked when I read the CDCs records of healthcare costs of chronic disease. Here are some of the featured politicians in the AP article: Hillary Clinton avoids unhealthy foods, works out, and enjoys occasional yoga. Martin O’Malley insists on eating vegetables on the road. Scott Walker uses the FitBit to count steps. Jeb Bush follows the Paleo diet. Bobby Jindl is a “gym rat”. Marco Rubio uses hotel gyms to workout in the morning. Ted Cruz walks and talks each day. Rick Santorum does 50 pushups a day. Carly Fiorina spends her time on the elliptical. Rick Perry sticks to core workouts after having back surgery. Rand Paul focuses on portion control when confronted with unhealthy options. Chris Christie avoided unhealthy foods at the greasy Iowa State Fair. Mike Huckabee wrote a book about eating healthy. (**Huckabee and Christie have also notably lost 100+ lbs during their career.) Much like politicians, we are not perfect. We must remain conscious of making good decisions in days packed with adventure. And avoiding running for President may also add a few years onto your life....  Did you miss the post from yesterday about staying fit on the road? Below is a quick workout that anyone who is motivated and dedicated to their goals can accomplish in just 20 minutes without equipment...
Quick stretch - 1 set knee hugs and 1 set quad stretch alternating legs for 20 seconds each Jumping Jacks - 30 seconds (light and easy) Forward Lunge - 1 minute Plank - as long as you can! Body weight Squats - 1 minute Pushups - as many as you can! Squat and Shuffle - 1 minute Repeat 2 more times Don’t forget to cool down and stretch after your quick workout. This will help you work out any sore or tight muscles and give you a moment to relax from the stresses of life. For more information on this workout or personalizing your own, please contact TrainKC at 913-593-7549 or [email protected].  In the last 40 years, it is easy to notice that we have become more transient than ever. Some travel for work and some for family events, vacations or sports tournaments. Any of these may require staying overnight in a hotel. Outside of just being “too busy” to exercise, this is the second most common excuse that I hear from my clients. Luckily, I love to help people workout simply and effectively with little or no equipment while they are away from home. Please read these tips on staying active on the road.
And what about a workout when it’s just you and your tiny little hotel room? 20 minute routine without equipment: Jumping Jacks - 30 seconds (light and easy) Forward Lunge - 1 minute Plank - as long as you can! Body weight Squats - 1 minute Pushups - as many as you can! Squat and Shuffle - 1 minute Repeat 2 more times! Don’t forget to cool down and stretch after your quick workout. This will help you work out any sore or tight muscles and give you a moment to relax from the stresses of life. For more information on this workout or personalizing your own, please contact Sarah with TrainKC at 913-593-7549 or [email protected].  If you’re a early middle-ager, new evidence finds that what lifestyle choices you’re making during this period is a major indicator of what you can expect at retirement and beyond. If you’re carrying extra weight, finding motivation to exercise or eat well, or have a rebellious attitude toward health recommendations, it’s time to change your attitude.
If you’re sedentary, it is well documented that you will experience a chronic disease in your life. It could ultimately lead to Type II Diabetes, cardiovascular disease, and early mortality. The “it just won’t happen to me” attitude is a dangerous one and a slight routine change could make a difference in your long-term health. If you’re a 9-5er, your chances of chronic disease are especially elevated. So, to combat the effects, it is absolutely essential to get out of your chair throughout your day and avoid sitting at home. Taking the stairs instead of the elevator, bringing your own lunch and taking a walk during your break are perfect examples of how to attack the sedentary work environment. ACSM has listed some other ideas to help you overcome a sedentary lifestyle. Here is their list: 1. Take a family walk after dinner. 2. Get a pedometer and start tracking your steps. Progress up to 10,000 steps or more a day. 3. Walk your dog daily. 4. Replace those Sunday drives with Sunday walks. 5. When watching TV, stand up and move with every commercial break. 6. Walk up and down escalators instead of just riding them. 7. Run or walk fast when doing errands. 8. Pace the sidelines at your kids’ athletic games. 9. Walk up and down the shopping aisles at the store before you shop. 10. Pick up a new active hobby, such as cycling or hiking. 11. After reading six pages of a book, get up and move a little. 12. Try standing and moving whenever you are talking on a cellphone. 13. Play with your kids 15-30 minutes a day. 14. Dance to your favorite inspiring music selections. 15. Walk briskly in the mall. You can read more about this topic in this brochure ACSM provides on their website.  More Americans finished ultra endurance events in 2014 than any other year previously recorded. The highest increase was seen in half marathon participation. These races take months to prepare for and I know from experience what is required to stay healthy throughout the process. Battling chronic aches and pains related to training for a long event is commonplace with most runners at some point during those months of dedication.
My biggest flaw with staying healthy is being too reactive to aches and pains instead of being PROACTIVE. With a short 5-10 minute routine before or after your workout, you could save yourself weeks of frustration and money seeing the doctor dealing with injury. Try this core exercise routine before your next long workout. Activating the core can help correct inactive muscles by preparing those muscles for your activity. You might be surprised to see instant results the first time, resulting in a faster, more efficient effort. Give it a try and let me know! Perform 2-3 sets of this quick core circuit: *Plank - 30-60 seconds *Bridge - 20 reps *Opposite Arm/Hip Extension - 10 reps *Superman - 10 reps *Single Leg Balance - 30 seconds Remember to stretch after you are done working out. This will help you increase your flexibility and recovery before your next session.  Have you had a hard time picking out a gym or fitness program? Endless health and fitness solutions exist everywhere you look. Gyms, clinics, online videos and just about every other option you can imagine is now available and advertised as a quick-fix. You see them on signs on the road, ads on the radio, and weight-loss solutions all over the internet. Now imagine being a fitness professional. It’s hard to escape the fitness bubble and frankly, it’s frustrating when you research these advertised programs and you find out how lacking their programming is.
Any qualified fitness professional will tell you that a well-rounded program will include all of the five major components of health: cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition. How well-rounded is your program? Here are examples of each component and ways you can insert each into your routine:
If you’re training for something (half marathon, triathlon, weight-loss goal), I can’t think of any excuses as to why you can’t fit all if not most of these important components into your routine. If you need help developing an improved routine that makes your program more well-rounded, please email me at [email protected].  A client of mine inspired me to post about snacking on the road. She is moving her kids back to college and has to drive about 1,000 miles to get there. Being on the road is tough, and gas station food can be overwhelming with limited healthy options. We have all been there and when you’re trying to reach a goal that is important to you, ignore what people around you are doing and be disciplined.
When you’re stuck on what to buy or pack for the road, you can refer to this list: *Hummus/peppers/carrots *Greek yogurt *Vegetable juice *Banana/other mess-free fruit *String Cheese *Homemade trail mix (leave out the chocolate!) *Dried Fruit *Walnuts and Almond mix *Popcorn Don’t forget the water. Remember that those “healthy” juices are full of sugar and synthetic additives that can delay progress toward your goal. Be strong! |
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February 2017
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