by Sally Wadyka in Fitness, April 16, 2015
by Dana Angelo White in Fitness, February 19, 2015
Like a car, your body needs fuel — the right kind in the right amount — in order to work properly. “You can’t put 10 miles worth of gas in your car and expect to drive for 30 miles without breaking down,” reasons Alissa Rumsey, a registered dietitian, nutritionist, and certified strength and conditioning coach in New York City. “The same goes for your muscles.”
For that reason, Rumsey recommends not working out on a completely empty stomach. She suggests timing your exercise for three to four hours after a meal or within an hour of a small snack that provides some carbohydrate and protein (like half a banana with a teaspoon of peanut butter). And skip anything that’s too high in fat or fiber — both digest slowly, which can interfere with your workout. Read more
by Dana Angelo White in Fitness, October 28, 2014
Are snow and ice disrupting your workout routine? Skiing and snowshoeing are great outside activities, but if winter outdoor exercise isn’t for you, try some of these indoor exercise ideas on for size.
by Jason Machowsky in Fitness, July 7, 2014
It’s a great time of year for runners! The New York City Marathon is just around the corner and proper nutrition and hydration can make or break your success in this 26.2 mile endeavor. Here are some tips and techniques to help fuel performance.
by Dana Angelo White in Fitness, October 21, 2013
Whether you’re a weekend warrior or a dedicated athlete, sometimes you need a sports drink for longer bouts of physical activity — generally exercise sessions lasting longer than 60 minutes. While there are many products on the market that can take care of this need, you may prefer to make your own so you can create your own flavors and control which ingredients are used.
by Dana Angelo White in Fitness, August 26, 2013
Trying to get more activity but not sure where food comes in? Figure out the best way to fuel your exercise sessions by busting these five common myths.
by Dana Angelo White in Fitness, July 21, 2013
Calling all runners! Want to choose the best fuel for your performance? Here’s a top five hit list.
by Dana Angelo White in Fitness, June 21, 2013
Looking for a new way to work out? At the recent National Athletic Trainer’s Association annual meeting, I was able to check out what’s trending with exercise experts. Here’s the lowdown on the latest gear–and what’s worth the investment.
Specialized straps connected to a door or ceiling allow you to use your own body weight as resistance. You can’t even imagine how many different muscle groups can get a workout using these simple bands. TRX is one of the most popular U.S. brands, 4DPro is an up-and-comer. TRX cord sets retail for anywhere from $150 to $250 (in my opinion, they are well worth the investment). They are often used in rehab settings by athletic trainers and physical therapists but they also make a fun and non-cumbersome addition to a home gym. You can find instructional videos to help plan workout routines online.
by Dana Angelo White in Fitness, Kid-Friendly, June 14, 2013
The benefits of exercise are numerous for the mind, body and spirit. One of the biggest barriers to getting more physical activity is figuring out what to do. Expensive gym memberships or pricey fitness classes are big turnoffs for some folks but the truth is, they aren’t necessary. There are plenty of ways to get moving that won’t cost you a cent, just ask the First Lady. In a recent interview, Mrs. Obama revealed one of the ways she encourages kids — her own and those she meets — to move.
Mrs. Obama: We talk about fun. I mean, something as simple as turning on the radio and dancing with your kids to Beyonce. Kids are watching these videos — let me tell you, if you make it a task in your household to learn the Single Ladies dance with Beyonce — they’re trying to do that anyway. They want to learn every move.
by Dana Angelo White in Fitness, May 4, 2013
Stumped on what to make for the team dinner or confused about the best snacks to bring after the game? Here are tips on the best way to fuel (and refuel) your active little ones.
Team gatherings are a great way to build team morale and make sure everyone gets a good meal the night before a competition. There’s no need for parents to over-think the menu. Provide plenty of fluids (water, 100% fruit juice and milk), some fresh veggies and pasta.
Some parents feel the need to shy away from carbs but this is exactly what athletes need prior to exercise. Pasta dinners are also easy and cost-effective. Add some protein from meatballs, turkey meatballs, chicken breast or chicken sausage, plus a big salad with vinaigrette dressing and voila — all your nutritional bases are covered.
When the weather permits, cook up a team barbecue complete with turkey burgers, veggie burgers, plus pasta and potato salads. Remember to make accommodations for anyone on the team who’s vegetarian or has food allergies.
Don’t forget dessert! A large fruit salad or watermelon wedges and some small baked treats will please the whole crowd. Cookies, brownies or cupcakes decked out with team colors are always popular.
A team brunch might also be a good idea before the team hits the road for a trip. In this case opt for bagels with cream cheese and peanut butter, smoothies, yogurt, fresh fruit, frozen waffles and scrambled egg wraps. All will provide healthy fuel that is easy to grab and go. Don’t forget the fluid here either. Water, 100% fruit juice and if it’s a hot day, sports drinks to take on the bus ride.
It might not be the newest exercise phenomenon, but this no-frills type of workout will certainly pay off if you’re willing to work at it. Here are tips to help you along.
The concept is pretty simple: one foot in front of the other. For the best workout, take the time to plan out the “how” and the “where.”
Running at a moderate pace will burn somewhere in the neighborhood of 800 calories per hour. Incorporating hills and intervals (short periods of increased speed) will also help maximize the muscles groups you engage and the amount of calories burned during each session.
When running, be mindful of your form and posture. Keep eyes focused out in front of you, not straight down at your feet. Keep your arms slightly bent and hands relaxed to allow for optimal blood flow. Most importantly, don’t forget to breathe!
Map out a route in your neighborhood, hit up a local track or running trail, or hop on the nearest treadmill. Be certain about where you’re going so you don’t have to deal with the unexpected (getting lost doesn’t make for a good workout).