Want to track yourself with fitness, nutrition, heart rate and more?

Here are the top fitness apps for 2015:

http://www.active.com/fitness/Articles/Best-Fitness-Apps-for-2015?cmp=282&memberid=111853049&lyrisid=44766044

While you perhaps may be re-assessing your fitness and overall goals for 2015…remember that you are a work in progress!  If you need to get motivated, inspired, fit & focused~write down your goals and read them aloud each night before you go to sleep.  Visualize, listen and feel yourself striving to attain those goals.  Change doesn't happen overnight.  We all need to figure out what works best for us.

Your Goals should be "SMART" ~ Specific, Measurable, Active, Realistic, Timed

Happy New Year!
How are those resolutions coming along?  Aaah…"New Year's resolutions" are similar to fitness~it's a personal decision, your prerogative, you need to figure out what works for you and what doesn't.

Resolutions are goals, really.  If you are serious and determined about them, write them down and post it on your dresser or (if it's weight loss-related especially;)) your refrigerator.  'Best thing to do is share your resolutions with friends so you can stick with the plan.   Strive to attain those goals but take it day by day!  Give yourself little rewards along the way~life is short, but the days can be long….

Here are my 2015 resolutions:

What do you think about this?

http://themindunleashed.org/2014/04/effects-negative-emotions-health.html

. Which body-weight routine blasts more calories?

• One hour of yoga45 minutes of Pilates

2. Which exercise toasts the most calories?

• 30 minutes of jogging 30 minutes of walking on an incline

3. Which low-impact activity zaps calories faster?

• 45 minutes of ZumbaOne hour on an elliptical trainer

In the fitness industry right now, "fascia" is the latest buzzword….but watch out, it's could be here to stay!
Fascia is defined as:  A sheet or band of fibrous connective tissue enveloping, separating, or binding together organs and other soft structures of the body.
"Fascia" is multi-layered, and a whole network of connective tissue surrounding individual elements of the body…including organs, muscles, nerves, and blood vessels.  In essence, fascia assists with turning muscle contraction into coordinated movements with minimal wear and tear on your joints.  Research shows that breaking up the tight connective tissue~fascia~surrounding your muscles and joints will help you to move more freely.

That's right, exercising brings you more energy….   And, I don't know about you, but it really helps me to stay on top of it and in a good mood to deal with my life!

When you exercise, your brain releases endorphins -- "feel good" chemicals that improve your mood.  So if you feel sad or anxious, slide on your toe sox and get to one of my classes!

That's the title of this book by Joel Fuhrman, MD.  "People who exercise regularly have fewer and milder colds--at least that's what we perceive, and exercise enthusiasts brag about not being as sick as sedentary folks."  However the author goes on to tell us that studies do show the following:

*  Frequency of colds among people who exercise 5 or more times each week was 46% less than those people who did not exercise.

"Should I exercise in the morning or evening?"   Ultimately, the best time to workout is whenever you can squeeze it in….   It's most productive if you can ask a friend to join you~ think the "buddy system."

Research has shown that those who exercise in the morning receive five additional benefits however:

1.   Greater overall lifelong adherence rate
2.   Higher number of endorphins produced
3.   More productive ensuing workday
4.   Better sleep patterns
5.   Overall boosted metabolism
 

Is walking or running in the sand any better for you than the pavement?  When you run barefoot, you use the balls on your feet more, and engage your glutes to propel the hips forward...however your stride may shorten a little bit.  You run slower, but use more energy digging into the earth.  It's really an even swap.  If you are looking for timed results, stick with the pavement, or if you don't mind walking or running at a slower pace, hit the beach.  I'll meet you there anytime.;)

"I keep hearing about Barre, Barre, Barre…and I just think it's so boring!"  I recently heard this from one of favorite clients who was looking for something new.  Fitness is a very personal decision.  And, people feel very strongly about what they are doing.

I always say, "Mix it up."  Sure, try a Barre class and add it into everything else you are doing, but don't drop everything else!  Sometimes if your body is not used to a new program and you go "from zero to sixty" too fast, you may end up with any injury.  

                                          Your Overall Fitness Pyramid
                            Confidence…..Goal-Oriented
                     Risk……..Toughness.…Experience
          Patience….Sincerity…..Dedication….Determination
  Initiative….Cooperation….Optimism…Friendship...Camaraderie

You can do it!  We are all a work in progress…:)  Get started today and "put it in your routine."

There are so many benefits to Pilates, especially working on the Reformer machine…

• Increased range of motion & flexibility
• Core strengthening and stability
• Injury prevention
• Improved focus & concentration (maybe even better sleeping)
• Reduced stress
• Relief from back pain

Setting fitness goals can be tricky.  Life often "gets in the way…."  Try it the SMART way:

S -- Specific
M -- Measurable
A -- Action Plan
R -- Realistic
T -- Timed

Yeah, that's what I said ~ "Do you feel a little "uptight," or stiff and crickety these days?  We've all been there.  Research shows that exercise is the best medicine for your joint stiffness.  According to Prevention magazine, "…exercise is the best thing for tender joints.  It builds muscle, stabilizes joints, promotes flexibility, and keeps your weight down."  For every extra pound of weight you carry, it exerts roughly 4 pounds on each knee!
 

"H.I.I.T" stands for "High Intensity Interval Training."  You will need it in your life if you want a quick, high energy, fat-burning workout that takes only 1/2 hour.
In that case, who doesn't need this?
Choose a workout you like to do:  walking, running, biking, indoor cycling, elliptical.  After a 3 minute warm up, go as fast as you can for 30 seconds, then recover for 2 minutes.  Repeat 10x.  Cool down and stretch for 5 more minutes.