Crop Over and 'summer' are finally here! And it seems like this season is going to the hottest one yet; so we’d love to share with you some tips for keeping up with your workout routine while it might seem too hot to be active.
The sun is out and it’s burning bright, but that doesn’t mean you have to stay inside to workout. It just means that on the hottest days we have to get a little creative about finding ways to avoid missing a workout while not putting ourselves in harm's way.
Did someone say guacamole? Avocados are not only healthy, they are incredibly delicious. The avocado is often referred to as a superfood. It is a rather unique fruit. While most fruit consists primarily of carbohydrate, avocado is high in healthy fats. These days, the avocado has become a popular food among health-conscious individuals because numerous studies show that it has powerful health benefits. Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful.
Did you know that avocados contain more potassium than bananas? A 3.5-ounce (100-gram) serving of avocado packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are the popular go to high-potassium food.
Some studies show that avocados are excellent weight loss friendly food. One study showed that people eating avocado with a meal felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours, compared to people who did not consume the fruit. Avocado consumers also tend to have higher nutrient intake and lower rates of metabolic syndrome, given that avocados are high in fiber and very low in carbs.
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If you are constantly in a rush and can spare no more than 30 minutes per day for an effective workout, the Everlast Balance Trainer Ball is the perfect equipment to whip you into shape super quick. The Everlast Balance Trainer Ball is great to burn calories, get your heart rate up, and build muscle. Doing three sets of each moves 12 to 15 times will definitely bump up your fitness level.
This is just like a regular push-up except you are balancing your body while on the balance trainer ball. It will help work your core, triceps, chest and shoulders.
Tighten your stomach and lift with your core as you sit up. As you release back towards the ground, don't let your back arch over the ball. For proper form, keep your back flat with the ball.
Stand on the ball with your legs hip-width apart and squat. Hold the squat for three seconds before standing. This works your legs, glutes and core.
Place your hands on the sides of the Everlast Balance Trainer Ball with a firm grip. Hold a steady plank position. When you're ready, lift your right leg a few inches off the ground. Bring your knee to your nose, and then switch legs. Switch legs for 30 seconds at any pace you like. Make sure you keep your stomach tight.
Sit in the middle of the training ball and find your balance. When ready, lift your knees up to a 45-degree angle and balance. You can put your hands slightly on the ball to help you maintain your balance or bring them up in front of you. Try to hold this position for 15 seconds and build from there. Your ultimate goal should be one minute. But, it takes time. Be sure to tighten your stomach and breath.
This move is just like a squat except you jump on the ball side and then jump off. When you jump onto the Everlast Balance Trainer Ball, hold the squat for two seconds before you jump off. Try to work your way up to 10 seconds.
Start with your right foot sturdy in the middle and step your left foot out to the side. Squat. Bring your left foot into the middle of the ball, and step your right foot out to the side. Squat. Keep switching legs until you do 12 reps on each side.
Grab a set of dumbbells and lay with your back on the ball. Place your feet a few inches from the training ball and lift your hips up. With a weight in each hand, bring your arms out to a "T". Bend your elbows to a 90-degree angle and press up. Repeat 12 to 15 times. This helps work your hamstrings, glutes, chest, arms and core.
Shop your Everlast Balance Trainer Ball and other fitness or training equipment at Performance Sports Zone today.
]]>The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. There is no diet that will do what eating healthy does. A healthy diet is paramount to success. So every day you should be eating like your life depends on it.
The muscles you engage during exercise, whether it’s cardio, resistance training or flexibility work, rely on the nutrition you provide them through your diet. Supplying your body with nutrients before work out, after work out and in the recovery period between workouts can impact the quality of your session and significantly affect your fitness goals. This is because eating the right foods will enhance athletic performance through muscle building, improved endurance and speed recovery.
Beet juice for stamina
Grab some fresh beets and invest in a juicer. Research shows that this ruby red root veggie may be more effective at boosting energy than caffeine. To bolster your performance, drink up!
Honey for endurance
Consuming honey before exercise provides "time-released" fuel to give athletes steady blood sugar and insulin levels over a longer duration. This natural sweetener also boosts power, speed, and endurance. Try it straight off a spoon, or mix it into your pre-workout snack. For best results, I suggest going with certified organic raw honey.
Salmon helps build muscle
The omega-3 fatty acids found in salmon have been found to fight heart disease and even helping with type 2 diabetes. But animal research shows it may also be a potent muscle booster. Athletes that consume fish oils have improved muscle development. Their bodies typically use twice the amount of amino acids to build new protein tissues, especially skeletal muscles. So consider including wild salmon a few times per week in your next meal prep.
Watermelon reduces muscle soreness
Scientists discovered that watermelon juice helps relieve muscle soreness when consumed before exercise. The effect is likely due to citrulline, which is a natural substance found in watermelon that has been tied to improved artery function and lowered blood pressure. It has even been nicknamed "nature’s Viagra". If you are like me and don’t like bottled or juiced fruit, eat it fresh and bite into the white rind a bit—that's where citrulline is found in higher concentrations.
Dark chocolate to curb exercise-induced stress
Stop feeling guilty about indulging in a little chocolate! Research published in the European Journal of Nutrition shows that consuming dark chocolate improves exercise. In the study, healthy men were asked to eat 3.5 ounces of 70% dark chocolate two hours before a two-and-a-half-hour bout of cycling. Compared to a control group, the chocolate eaters experienced higher blood antioxidant levels and reduced markers of exercise-induced cell stress.
Water for hydration
Water is one of the most critical nutrients in exercise. Staying properly hydrated involves replacing the fluids you lose through sweating and heavy breathing. Hydration keeps your heart rate from climbing too high, which, in turn, helps regulate your body temperature. Don’t be stingy with your water intake.
]]>You have probably seen people at races or running around the streets that have those compression socks or sleeves on. Maybe you have thought to yourself, “Do those really work?” Marathon runners have been sporting compression socks for several years. However, in more recent times they have become very popular amongst gym goers, athletes and the every day runner. For many, it’s difficult to decide whether they’re just a fancy accessory, or a weapon that improves our performance whenever we hit the pavement, dirt, or treadmill. This article will explain the concept behind compression and how it can benefit you.
Understanding how compression socks and sleeves work requires a basic understanding of how blood flows through your body. The heart pumps oxygen containing blood to your extremities and working muscles through arteries. Once the cells use the oxygen and other nutrients from the blood, the then deoxygenated blood, along with lactic acid and other waste products enter the veins to get taken back to the heart. Once the blood gets back to the heart, it’s oxygenated from the lungs and the process is repeated.
Keeping oxygenated blood flowing to muscles is important for performance. The more oxygen the cells have, the better they will function. Improved blood flow through the muscles simply means higher oxygen levels. The increase in blood flow is also great for recovery. During this time, your muscles will not only receive oxygen, but also key nutrients that will help prevent soreness and lead to faster recovery. Recovery is important to success in running because it prevents injuries accumulated over time. If you can recover faster, you can run harder and more often.
Additionally, muscular vibration during physical activity contributes to fatigue. Think about how much shock and vibration goes through your leg muscles whenever you pound the pavement with 3-5 times your body weight while running. Over time, those little vibrations of the muscles add up and they become fatigued. During exercise, the body produces lactic acid as a waste product. If this lactic acid is not removed from the muscles, it can contribute to soreness and decreased ability to perform.
Compression socks and sleeves provide graduated compression, meaning the compression is higher (tighter) at the foot and ankle and lower (looser) as it moves up the calf and lower leg. This type of compression helps to fight the effects of gravity and assist the body in venous return (deoxygenated blood flowing back up to the heart). Multiple studies have shown that with consistent compression, the walls of the arteries will dilate, increasing the blood that flows through them. Arterial blood flow has been shown to increase up to 40% during activity and 30% during recovery. This means more oxygen and nutrients flowing through the body.
There are many benefits to compression calf sleeves for runners. They can help you prevent and push through injury. They can boost your performance when you hit the pavement, and as a bonus, they simply look sharp. They help to make you feel good, work good, and look good. What more could you ask for from running apparel? Grab your compression sleeves here now!
]]>Hey, workaholic! If you work 24/7; show up early, leave late, and when you’re away from the office still respond to emails, brainstorm ideas and schedule more work for the weeks ahead, then I am talking to you. It’s hard for workaholics to turn it all off and shift focus to things that don’t make them money – like the gym. Finding time to jump on the treadmill can pose a challenge when you are busy climbing the corporate ladder. But all those late nights at the office can lead to calorie-packed takeout dinners and active wear that never make it out the house. This will eventually start showing on your waistline.
The problem for most workaholics is that majority of their day is taken up with being committed to getting the job done. However, there is still hope for you. If you're a workaholic, there are some easy things you can do to make yourself healthier, inside and out. The best part is that you don’t even have to leave the office to exercise!
Stand up
The biggest issue for the everyday working person is that there is little to no time to get fit when you have to sit at a desk all day to do your job. This is where standing desks are great. Even though you may constantly need to type on your laptop or take multiple phone calls, you don’t have to be seated to do it.
Standing desks have become a huge trend in the workplace because they are a healthier option for the everyday professional. Choosing a standing desk allows you to get your everyday tasks accomplished while giving you the chance to stretch out, move around easier and give your body a break from the unhealthy constant sitting.
Move
Some professionals put a treadmill under their standing desk to be able to walk very slowly while working. If you do not have that option available to you, then simply try standing in place and step back and forth. Doing this simple step in between calls or sending emails will definitely add up.
Another option to stay in shape without it interfering with your work day is doing minute-long stretches, cardio and other exercises from your desk.
Office wall chair pose
If the standing desk is not quite your style, don’t count yourself out just yet. This move will strengthen your leg muscles and improve your walking and speed as you get older. Put your back flat against a wall until you slide down into a sitting position. Hold your pose for 1 minute once you’ve reached a 90 degree angle with your knees and watch how it improves your quadriceps and glutes.
Take the stairs
Don’t always head for the elevator when you enter a building. Instead, opt for the stairs a few times per week. In a swift pace for 60 seconds and you could improve your calves, quadriceps and gluteus maximus while improving cognitive function.
Don’t forget that tracking your workouts or activities is a great way to see if your efforts are making any difference. Keep a journal, jot down some notes on your calendar, or use an app to do it all for you. Learn how to make fitness a priority even on your busiest day. If you need help with your fitness, just send us a message.
]]>The image of a personal trainer yelling and pushing his clients until near collapse may scare some people away from hiring a trainer, but the benefits of using a personal trainer should be considered carefully. A personal trainer is someone who walks with you and holds your hand on your journey to fitness success. Personal trainers typically work with clients in a non-threatening way, helping them to achieve specific fitness goals. Keep reading to learn how having a personal trainer is a worthwhile investment...
Define your fitness goals
Personal trainers are also trained on how to instruct others to properly exercise. They will guide you on which exercises to do in order to achieve the best results. Doing the wrong exercise will delay you in meeting your fitness goals.
Personalized Workout
Your personal trainer can create a specific workout plan just for you based on your goals. This personalized plan will give you better results than a general workout plan. Because your trainer knows your physical condition and medical background, when necessary they will be able to make adjustments to the program to fit your needs.
Prevent Injury
Most injuries while exercising arise from ignorance. Personal trainers help you avoid injuries by demonstrating and teaching you how to correctly perform exercise movements in your routine.
Your trainer will show you how to position and move your body as well as recommend the right gear and equipment to use for your workout.
Efficiency
Personal trainers make the most of your workout time. This increases the efficiency of your exercise program; which is a great benefit when you have a limited amount of time to exercise. For example, if you have to cut your training session short one day, your trainer can complete a routine with you that burns the same number of calories and provides the same physical benefits in half the time. Try doing that on your own!
Nutritional advice
Some personal trainers are also trained in nutrition. This puts you in a position to receive advice on both your physical fitness and nutritional wellbeing.
Therapy
Physical exercise has been known to relieve mental stress. Your personal trainer can work with you and design exercises that help you release the most stress. How awesome is that?
Accountability
A major problem we all face with any exercise program is lack of commitment. How many times have we made that typical New Year’s resolution to get in shape and failed just weeks later? When you exercise on your own, it is easier to skip a session here and there or fall off the wagon completely since there's no one to hold you accountable for your actions. However, working with a trainer keeps you accountable, making it more likely that you'll stick with your training program and ultimately achieve your fitness goals.
If you are interested in hiring a professional personal trainer, do not hesitate to contact us today.]]>A weighted ball is a great training tool because you can add it to almost any exercise to challenge your core stability and improve coordination. However, medicine ball drills are often overlooked by many coaches. When coaches implement medicine ball training, they tend to only look at it as upper body and core strengthening but there are many other facets to using a medicine ball, even at home by yourself. Here are a few drills you can carry out with this great training tool.
Fat Buster
This killer medicine ball workout mixes cardio and resistance moves to help you build strength and blast fat, while sculpting a tighter torso and flatter abs. Stand with your feet wider than hip-width apart, holding the medicine ball at your chest. Brace your abs in tight and twist your torso to the left. Allow your right heel to pivot off the floor and bring the ball up over your left shoulder. Quickly "chop" the ball down and across your right thigh, lunging as you pivot your left heel off the floor. That's one rep. Do 15 reps in a row and then switch sides and repeat.
Medicine Ball Crunch
Lie face-up with knees bent and feet flat on the floor, holding ball with arms extended overhead. Curl head and shoulders off floor, squeezing abs in as you raise the ball overhead and in front of you as you sit up. Allow the ball to gently fall overhead, as you lower down to starting position. Do 8 to 16 reps.
Medicine Ball Squat Jump and Pass
This drill is great for athletes. It requires a training partner and jumping hard while keeping the ball at chest level. Partners will get about 20 to 40 feet away depending on ability. Each athlete must perform a vertical jump with the medicine ball in hand, and immediately upon landing perform a step forward and long bounce pass. The transition from the landing to the pass should be quick. Beginners perform 1-2 sets of 8 reps; allow a 1:30-2:00 minute rest between sets. Advanced athletes perform 2-3 sets of 10 reps; allow a 2:00 minute rest between sets.
Russian Twist
Sit with knees bent and feet flat on the floor, holding medicine ball to your chest. Lean back slightly at a 45-degree angle to the floor, engaging core. Keep feet flexed with heel lightly touching the floor. Rotate to the right, keeping the ball at your chest, and twist from the low back. Return to starting position, and then rotate to the left. Do 8 to 16 reps per side.
Shape that But
This medicine ball exercise called the reverse lunge pass under adds an extra challenge to your typical butt-strengthening routine. Stand holding the medicine ball at your chest. Take a big step back with your right foot, bending both knees until your left thigh is parallel to the ground. Lower the medicine ball and pass it under your left leg, starting at the center of your body and moving toward the outside of your left leg. Return to standing and immediately repeat with your opposite leg, alternating sides with each rep.
If you've never picked up a medicine ball, there's no better time than now. With it, you can accomplish a fast and effective total-body workout. Shop your medicine balls and other fitness or training equipment at Performance Sports Zone today.]]>