The Fitness Maven

Your lateral muscles are on the sides of your torso, and are among the hardest to exercise effectively. To feel them, sit on the floor with your knees in front of you, near your chin. Using only your abdomen, rotate your shoulders as far as you can to one side, then the other. You should feel your lateral muscles doing the work. This motion can be performed while holding a weight or medicine ball for greater resistance, or on an exercise ball, lying back or sitting up, for different effects. You can also perform a crunch with your knees lying to one side in order to train the lats.

Americans are raised on the athletic shoe as a basic supply without which one cannot engage in physical activity. Arch support, ankle support, and shock absorption are all considered to be necessary, and exercising without them is thought to be dangerous. But of course our bodies have evolved to function without external reinforcement, and our feet are designed to bear our weight all by themselves. Walking and even running barefoot trains all of the little muscles in the foot and ankle region, strengthening them and reducing our dependence on external help. Barefoot exercise also allows a greater range of motion to the foot, which can increase flexibility of that region if performed properly. Especially if you have exercise mats available to reduce the hard impact of a wood or concrete floor, try exercising barefoot for a couple weeks and see how it strengthens you from the knees down!

There used to be just one choice – cotton tees and briefs. But these days a wide variety of styles and materials have exercisers asking which garment is right for their workout?

If you play sports that require padding and other equipment, you want to wear a base layer that will protect you from chafing and allow your prespiration to evaporate. The best choice for this is a snug-fitting synthetic, like under-armor or the many less expensive brands. This type of garment is also very good for wearing under a fleece or sweats in colder weather.

In a hotter climate, you may find a garment that clings to your body unpleasant. In that situation many prefer the classic cotton tee, loose and ventilated.

Are you experiencing knee pain when you jog? Before you look at surgery or rehab, check your athletic footwear.

When we run, our knees absorb a substantial amount of the shock from the impact of every step. There is a very big difference between running on a soft surface like dirt or grass (for which we have evolved for millions of years) and running on concrete or pavement, which our bodies are not designed to tolerate.

In order to keep our knees working properly, we need to cushion our stride with good athletic shoes. They don’t need to be fancy or expensive, they just neeed a good shock-absorbing rubber sole. Just like your car’s tires, you want to replace your sneakers every year or so, especially if you run a lot. This ensures that you aren’t running on a cushion that has been compressed and lost its shock absorbent properties.

Your core – the muscles around your stomach, back and chest, is essential to good posture, good looks, and overall good health. It is worked when you move your body in sports and daily activities.

By sitting on an exercise ball, you can wiggle your middle in a way that works all the different core muscle groups in a pleasant, fun motion. It is possible to do this while working or reading, so you can fit it into your busy schedule.

A healthy core means a healthy life, so get on that exercise ball and wiggle it, if only a little bit!

There are many forms of exercise, and each type has its advantages and disadvantages.

consider the following when choosing an exercise program.

1. Privacy – some people prefer to exercise in a gym or at home, whereas others prefer to exercise outdoors.

2. TIME – How much time do you really have and can commit.

3. Dedication – How dedicated are you in anything you put your mind to.

4. Lifestyle – Some people have a very structured exercise routine, whereas others simply incorporate exercise into their lifestyle. for example, by walking rather than driving, parking farther away from their destination, or walking up stairs rather than using an elevator.

5. Comfort Zone -  Exercise should also offer some degree of challenge; if not, then the benefits will be few.

We strain our achilles tendon when we run, jump, and bounce in sports. And an injury there can be career-ending, as any NFL or NBA fan knows all too well.

So what can we do to keep our tendons flexible and healthy? Before exercising, stand about 3 feet from a wall. reach one leg out behind you, keeping the foot flat on the floor, and placing your hands on the wall for balance. Lean your body forward and gently stretch the foot further back.

You will feel mild tension in your achilles tendon. Doing this for about one minute before playing ball will help ensure that your tendon is limber during play.

All of us try to get the most out of our workout. While we might have the best of intentions, this doesn’t mean that these intentions translate to action. Here are a number of suggestions to to improve your cardiovascular workout so that you can increase your glucose metabolism, lower your heart rate, blood pressure and cholesterol.

Do your cardio workout either on an empty stomach, ar 21/2 hours after a meal. This will ensure that your blood glucose levels are not so high that you are only burning carbs during your workout.

More isn’t always better when it comes to cardiovascular exercise. Limit your exercise to between 20 and 45 minutes. After 45 minutes the catabolic hormone cortisol will increase and you’ll risk losing muscle tissue.

Sometimes, you may find certain products can also enhance your workout. Companies like Mannatech, GNC, BioGenetix and many others have nutrition shakes, vitamins, supplements and more that can help to boost your metabolism, add energy for your workout, and enhance your exercise experience.

It’s not surprising that most people gain a little bit of weight over the winter. There are certainly many factors that contribute to this weight gain, from the cold weather and lack of exercise, to the heavier foods and drinks, to the bulky coats and baggy clothes. We get comfortable in our baggy clothing, and forget about our weight loss goals and our desire to look good.

This doesn’t have to be the case, however. Here are a few quick tips to continue looking great, even when the snow if falling and you can’t get out for a walk.

1. The Mall – Go walking at the mall! Many malls actually have walking programs that encourage people to come inside and get moving. Set aside three days a week when you will do laps around the mall. If you feel funny doing this alone, then grab a friend and do it together.

2. Break up your exercise into ten minute routines. Maybe you don’t want to commit to exercising for an entire 45 minutes or 1 hour; most of us, however, would agree to 10 minutes. Purchase an exercise tape from Richard Simmons, Mitch Gaylord and others. Do 10 minutes in the morning, another 10 in the afternoon, and 10 at night. Certainly, you’ll need a DVD that breaks the exercise into small segments.

3. Get creative. Take the stairs up to your office instead of the elevator; park far away from the mall and walk there; walk down the hall every time you want to talk to a co-worker, rather than sending an email. Find other creative ways to get yourself moving throughout the day.

Remember, as well, that exercise needs to be accompanied by diet. Keep your diet in mind at all times, and try to eat as healthy as you can. Certainly, you want to keep your spirits up in the winter as well, and this is best done by thinking positively and focusing on your attributes. Keep your makeup refreshed, your Kymaro Body Shaper in place, and your clothes pressed – even when you have a bulky jacket on – and you’ll keep looking your best, through the snowy weather!

Most people find that their exercise routine goes out the door when they travel – for work or pleasure.  When you’re stuck in a hotel room or on a plane, it’s very difficult to get your exercise accomplished.  It doesn’t have to be an issue, however, with these simple tips.

1. Walk – You can find a way to walk almost anywhere.  If you’re stuck in a convention center or a large hotel in a snow storm, then walk the hallways in the hotel or walk up and down the stairs.  Get to a mall and walk there – or get out into the city if it’s a pretty day to enjoy your new location.

2. Bring Equipment – You can bring a few tools with you that will make the difference no matter where you are in the world.  With your Easy Curves and your Bender Ball, you’ll be able to work on your bustline and your abdominals from any city in the world.

3. Leg Lifts – You can always do some easy leg lifts in your hotel room.  Look online for suggested activities that you can do to strengthen and tone your legs and do these routines in the morning and in the evening, each day that you are traveling.