Tag Archives: workout

Be Your Best Athletic Self!

In our country’s constant weight loss craze, it is easy to forget that there is more to exercise than the number shown on the bathroom scale. Being FIT is a goal everyone can aspire to, and here are some focus points to help you get there: FIT = Function, Intensity, Time!

Function: As spring begins to bloom, think about your favorite activities! Are you a hiker? A runner? A rock climber? Are you seeking more energy to accomplish your household tasks? Well then, being functional is important. In other words, prepare your body for the motion your activity requires. As a fitness professional, one thing that drives me nuts is watching people weight-train in a stationary position. Life doesn’t happen in one spot! Vary it up! Stagger the stance of your feet while doing arm and shoulder exercises. Try your squat exercises on one leg. Alternate your arms while doing rows; alternate your feet while doing push-ups! Remember: walking, running, and climbing usually happen one leg or one arm at a time. It is beneficial to, at times, train in the same manner. Keep this in mind while doing simple household tasks, such as bending down to pick up the laundry! You can equate this same action to doing sumo-squats or lunge-reaches in the gym. The majority of your activities aren’t done in a “stand-still” position. So, neither should your training.

Intensity: The intensity is the level of demand an activity places on your body. But don’t think of it too seriously! There are several ways to achieve this in your training. Try switching up the tempo! Monitor the speed at which you normally exercise: Is it quite monotone? Or, are you hopping around like a rabbit? Before you increase the overall time you spend exercising, change the tempo! Try a slower pace with isometric holds at the end of your movement.  For example: hold a push-up at the bottom to check your posture tightness. Then, try a more dynamic and explosive pace. Steadily increase the velocity of your jump-squat to increase your heart rate. Vary your tempo and intensity; keep your body guessing and wanting more!

Time: Remember ‘once upon a time’ when you were (if not still) single? You know how people said that you would find “the one” when you stopped looking? How annoying those people were (and right!). Well, my goal right now is to be equally as annoying and right! What if you begin to look at your fitness that way, and quit obsessing over the results? Give yourself the time you need to be your best FIT self. This means consistency along with patience. Stay in the moment! Enjoy your exercise and aim to be better at it each day. Don’t compare your performance or your body to others. Yes, we should all gain inspiration, but without comparison. This will make the improvement process that much more rewarding! You are a beautiful design. Know that whatever your body-type is, you can be heart-healthy, train athletically, and look fabulous! Give yourself the time to improve each day, and love yourself in the process.

Written by Bryan Christon

“Perfection”

What is perfection? According to Dictionary.com, perfect is defined as “conforming absolutely to the description or definition of an ideal type.” However, when it comes to wellness, I am not certain there is an exact definition of an ideal type. What makes one individual healthy and happy may not necessarily work for someone else. Even the guidelines set out by the USDA (United States Department of Agriculture) regarding nutritional intake and the exercise standards promoted by the ACSM (American Academy of Sports Medicine) are just that: guidelines. Both organizations take large volumes of data from hundreds of thousands of people and create standards that fit the majority of the US population regarding what might constitute optimal health. These standards can’t possibly consider each individual’s unique genetic makeup and personal preferences for a fulfilling life.

So why do we strive for perfection when perfection is at best a guess of what might work for some people? Why do we pressure ourselves into comparing what we feel others are doing that seems to be superior, and quite obviously in our minds, the best way to pursue optimal health? Earth Girl recommends we reframe our thinking when we consider our daily habits and how they impact our wellness.

Instead of berating ourselves because we had a piece of cake at a friend’s birthday party and subsequently deciding we have no self control so we might as well give up on living a healthy lifestyle (because in a perfect world we wouldn’t eat any cake), let’s refocus. Birthday parties are fun and a small celebratory piece of delicious chocolate cake might be what we seek as perfection that day. We celebrated, we ate cake, we enjoyed and then we moved on to a healthy option for dinner later that night.

Instead of relinquishing a regular exercise routine because we missed one run to enjoy an evening out with our family (and in a perfect world we would not skip a run), let’s refocus. Time spent with family can also be active and, certainly, quality time with loved ones has amazing health benefits. Enjoy the spontaneity of the situation and clock your three miles the next day.

We often think that unless we pursue everything to its “perfect” ending, we might as well not pursue it at all. Such a sad way to live the adventure called life! Let’s strive to be perfectly imperfect. Or perhaps, imperfectly perfect. Decide what is best for the situation and use the opportunity to grow and enjoy life!

Earth Girl thinks perfection is what we make it. It looks different for everyone so stay on the adventure that makes you perfectly you!

 

Written by Tina Hatcher of Earth Girl Wellness

Apps to Help You Reach Your Goals!

Whether or not you’ve gone through countless resolutions since the year began, every day is a new chance to change yourself for the better. Here’s a list of apps that can easily keep you on track for the rest of year:

For staying organized:
Try Cozi Family Organizer (IOS):
Keep the whole family on track with family calendars, shopping lists, to-dos, and journals! Anyone with an IOS device can sign into the joint account through their individual emails and send or receive notifications.

For working on getting or perfecting a job:
Try LinkedIn:
If you don’t have this one yet, what are you waiting for? LinkedIn is a portable resume that’s perfect for when you’re looking for a job, networking, or want advice in your field. You can receive notifications anywhere, that are purely career related.

To stop smoking or limit junk foods:
Try Quitter:
This app really helps to keep you motivated once you quit a habit. Whether that’s smoking or limiting eating out, you can see how long you’ve been without the habit, and just how much money you’ve saved thus far. What could be better than a healthier lifestyle and a fatter wallet?

To organize your finances:
Try mint.com Personal Finance:
With the convenience of a website and an app, you can access this one from everywhere! Once you link your account–and you can link multiple–you can manage everything from small bills to loans, credit, and retirement.

To get (and stay in!) shape:
Try Sworkit- Circuit Training Workouts:
This easily personalized app can generate home or gym workouts which can include strength training or yoga. You can set the duration of your workout and be stress free!

To eat healthier:
Try MyFitnessPal:
This app uses a fitness tracker and calorie counter to help you to lose weight. With a database of over 5 million foods, it will help you to keep a calorie in- calorie out balance. Although, this one is geared more towards the food aspect of health versus an advanced fitness tracker.

To learn a new language:
Try Duolingo:
Using short bursts of lessons throughout your use of the app, this app uses its small periods of time with memory skills to help you to develop knowledge of a new language.

To be more informed:
Try TEDTALKS:
If you want to be more educated on anything from history to politics, TedTalks are led by experts in the field who discuss their experiences, and shower their wisdom through interactive lectures. The best part is that you get to pick what you want to learn when you want to learn!

To manage stress or anxiety:
Try Pacifica:
When given attention, this app tracks and analyzes your everyday moods to help you manage stress and anxiety. It can even connect you to other applications that help you to sleep or connect with a therapist.

To do more charity/ volunteer work:
Try Volunteer Finder (IOS) / Volunteer Near You (Android):
If you’re feeling like getting involved in the community, this app helps to locate volunteer opportunities around your area and connect you to them.

So go out and make it a better year AND a better you!

 

Written by Zoë Pierson

Books We Love: Aim True

Aim True, a new book by Kathryn Budig, is written for those who want total wellness to be apart of their daily routine. Kathryn is a yoga expert who has been featured in publications like Women’s Heath Magazine, Forbes, Yoga Journal, The New York Times and television shows like The Food Network and E! Entertainment. She has helped many people get their lives and bodies on the right track including Food Network star, Giada De Laurentiis!
aim true coverIn writing this new book she teamed up with Dr. Deborah Kim, a widely known holistic nutritionist. Together, these experts have put together a collection of yoga exercises, healthy recipes, tips for meditation, body-positive narratives, and DIY beauty recipes! The recipes in this book are designed to ignite a passion for cooking, while the yoga exercises are designed to make you fall in love with a healthy lifestyle. If you’re looking for a new addition to your routine, Aim True is perfect–it has all of the resources you need to get back on track and lead a happy and balanced life!

Don’t wait–Aim True is available today. Get your copy here!

Written by Kathleen Duffy

Bella Loves: Gym Essentials

Getting up at 5 a.m. to hit the gym is… well, interesting. Especially if you aren’t used to it.
Even if you get up and manage to make it out of your door within 30 minutes, it’s very easy to forget important things–like headphones, a headband, and even shower gear!
If you read our monthly minimalism column, you’ll know that we like to simplify things to avoid this kind of mishap. That’s why we have compiled a small list of our morning essentials to get you to the gym and keep you healthy and happy throughout the day.

12750313_477394149138002_2099817502_nViolet Love Headbands
We LOVE these beautiful headbands and their “No Headache–No Slip” guarantee. Choose between two styles–sportswear and premier performance wear. The sportswear collection takes a more tailored, upscale, and specialty design approach to casual wear while keeping the laidback, bohemian vibe. The performance collection brings a spiced up take on core fitness wear in luxurious and durable fabrics offered in unique specialty prints and bright colors. Check them out at www.violetloveheadbands.com.

Wraps Headphones
lookbooknaturalWraps wristband headphones make it easy to transport your headphones without worrying about the tangled mess they often become in the bottom of your purse or gym bag. Some even come with microphones, making it easy and convenient to answer the phone while you are working. When they aren’t in use, simply wrap the headphones around your wrist and attach them until you need them again. They ship from Europe, but they are definitely worth it! Go to www.mywraps.com for more information.

packtowl_personal_m_indigoPacktowls
As featured in our March issue, Packtowls are perfect for when you want to maximize space in your bathroom. They also work really well for the days that you shower at the gym. Packtowls are designed to dry quickly. Once they are dry, you can roll them up and store them in their own bag. Purchase yours at Walkabout Outfitter in downtown Roanoke or on Amazon.

 

What are some of your go-to products for making life more simple in the morning? Let us know in the comments below or on our Facebook page!

 

Written by Hayleigh Worgan

Sticking to Your New Years Resolution

January is the month of resolutions. As another year begins, the gym is filled with men and women determined to lose weight, get a six­pack, or stay fit. Although this tradition is widely popular–45% of Americans make New Year’s resolutions–only 8% are successful.

Even the most noble of resolutions, whether it be self-­improvement or financial ambitions, can fade away after the excitement of a new year dwindles. However the issue isn’t in the goal itself, but the planning and enforcement to achieve it. To keep from losing motivation, follow these tips:

One step at a time.
It’s easy enough to tell yourself you’re going to lose 20 pounds or eat healthier. To accomplish this, however, break up your goal into smaller parts. For example, go to the gym every Monday and run on the treadmill for 30 minutes. Make it a priority to eat a fruit and vegetable with every meal, and so on. Taking smaller steps will help you reach your ultimate goal easier.

Recruit support from family and friends.
When it’s hard to motivate yourself to slip on those running sneakers or put down that chocolate cupcake, ask close friends or family to step in and help. Their encouragement (or chiding) can go a long way. You can even invite them to hit the gym with you, or ask them to text you at a certain time in order to remind and inspire you.

Reward yourself for partial successes.
Along with taking smaller steps towards your resolution, don’t be afraid to allow yourself small pleasures that won’t ruin your hard work. This will help you feel better about your efforts, and motivate you to do it again. Just beware of ‘rewarding’ yourself too much, and succumbing to whatever temptation you’re facing (like sweets or skipping the gym).

Written by Madison Correiro

14 Days of Love: Just Dance Roanoke Valentine’s Vixen Workshop!

14 Days of Love: Day THREE!

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Shake it like the vixen you are at Just Dance Roanoke’s Valentine’s Vixen Workshop on February 8! One lucky reader will win a free pass to this workshop for herself and a friend!

Visit our Facebook page for details on how to enter to win this fabulous prize!

Product Spotlight: Shashi Socks

Natalie, founder of Shashi Cool Feet Socks found the solution to keeping her feet protected while enjoying one of her favorite hobbies, Pilates. Shashi socks are a one of a kind accessory.

They appear to be normal socks, but each one is specifically for either your left or right foot. A “Running Dog” mascot shows on the outside of your ankle to help you determine where each one belongs. Shashi socks are not only stylish but also offer protection against injuries to your skin and can reduce the chance of blisters.

The slip-resistant grippers are perfect for Pilates and yoga but can be helpful when engaging in various fitness activities. Additionally, the thin mesh fabric on top is not only comfortable, but keeps your feet cool.

If you are looking for somewhere to show off your socks, try Pure Barre in Roanoke! They have a flexible class schedule and great instructors to help you achieve your health goals.

You can read more about their classes in our September issue. In the meantime, go ahead and order a pair (or two!) of Shashi socks and keep your feet happy!

 

Written by Kristi Hall