Posts Tagged ‘Quick Tips’

runningshoeI’ve officially converted my kitchen in to a space which has multiple functions: coffee corner, peanut butter station, workout studio.

The table I picked up earlier in the year at IKEA is now the “L” to my desk in the office, the cart which was a floating island of sorts is now in the bathroom storing towels and much needed counter space (I had a plastic three drawer tall bin thing in there but the top bowed – that’s now hidden storage). Space is a much needed commodity in my home, so I removed items from the drawers and cupboards I rarely use and stuffed those in the storage closet. The items from the rolling island now occupy the drawers.

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This is the new space:

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This long bench was a $10.00 find at Target two years ago (I think it was a pricing error). It tuesdayworkout stuffnow holds my KBands gear, weights, a medicine ball, and all of my boxing gloves. AND the top is super sturdy for step-ups and other exercises.

And for Wanda, it provided a place to drop dead on (she really didn’t die): IMG_1790

No matter what happened over the last day, week, month, or year on your health journey – don’t let all that bizniz dictate how today will turn out. Just get up and GO!

Start

sneakers-worn-holes If you’re on a weight loss journey and are diabetic, make sure you’re taking care of all 2,000 body parts – especially your feet!

Proper Support
Make sure your sneakers have proper support. Before you buy, check out several different pair for good support. Improper support can negatively affect your arches, ankles, and knees, making your workouts very painful. Quick tip: grab the sneaker by the heel and toe and give it a quick bend. If the sneaker bends easily, put it back! There’s no support in the arches. The more resistance in the arch area the better the support. Bend a few sneakers by different manufacturers, you’ll be pretty amazed at what you find.

Proper Toe-Box Width & Depth
Toe Box is the part of the sneaker that covers and protects your toes. Toe boxes come in a variety of shapes and colors, and should be wide enough to be comfortable for your toes. Quick tip: When trying on sneakers, try to do so near the end of the day. Feet tend to swell throughout the day. Also, try on sneakers with thin socks. If you try on sneakers with thick socks, they won’t fit properly.

Proper Socks
Socks make a world of difference for just about anyone, but with diabetics is even more important. Proper socks that wick away moisture and provide a good fit will reduce problems such as blisters. Quick tip: the cheaper the sock, the crapier they may be. Consider spending a few on some good socks and only wear them when you work out. Your feet will thank you later.

Check Your Feet After Your Workouts
Check your feet regularly, especially at the end of your workouts. Diabetics need to always be aware of changes or cuts on their feet. Quick tip: keep a small bandage kit with you wherever you go. Blister band-aids provide good protection to cut or blistered areas on the feet. You can also keep a pair of clean flip flops to change into after your workouts. 

Get Fitted
Best thing you could ever do for your feet is to get fitted by a run shop. They’ll check how you walk, make sure your ankles aren’t rolling, and insure you receive a pair of sneakers which provide you with support. You pay for what you get – bargains don’t necessarily mean you’ll get a good pair of sneakers. Quick tip: if you’re not able to get fitted, check out New Balance. They offer more sneaker fit combinations than any other sneaker company out there through “shoe last”. Shoe last is a 360 degree mode of the foot used to create each sneaker’s heel width, instep height, toe box width and toe box depth. The shoe last helps ensure the best possible fit.

Woman Drinking Water After ExerciseHere in my neck of the States, the weather has been super hot. The numbers on the thermometer are exacerbated by high humidity. Working out in such conditions can be risky if one is properly prepared, but keep in mind: low temps don’t necessarily mean you’ll be in a better place physically. 70 degrees with high humidity can still be dangerous.

Don’t find yourself in trouble before it’s too late. If the air which surrounds you is not cooler, or the sweat on your body isn’t evaporating to cool you off, your insides can cook – and your internal organs could begin to shut down.

How to tell you’re in trouble:

Nausea, vomiting, headache, weakness, an altered mental state (i.e. rambling incoherently) are all signs of some type of heat illness – which can lead to heat stroke. Body temps can spike up to 105 degrees (or more), and if your body’s sweating mechanism shuts down – you’re at risk for heat stroke, which can result in death.

What to do:

Water, water, water – NOT caffeine loaded drinks, or sodas, or beer. Drink a quart of water before an outdoor workout or a run, and drink a quart after. Drink even if you’re not thirsty. Thirst does not make or break what your body may deal with.

Exercise smarter, not harder:

  • Runners: run between 4a.m. and 6a.m. Traffic is at it’s lightest and the air quality is best.
  • Wear light-colored, loose fitting, absorbent clothing. Try not to wear clothing that can stay wet (i.e. spandex or cotton clothing).
  • Avoid strenuous workouts, you can get overheated and dehydrated.
  • Carry a frozen water bottle in the back of your shorts.
  • Stick to shaded areas.
  • Exercise moderately (or 60-70% of your max heart rate).
  • Take breaks, walk.
  • In addition to drinking the quart of water prior to and after your workout, drink two cups every 20 minutes.
  • If the temps are over 90, workout at the gym where the AC keeps things cool.

If you (or your friend) find yourself in trouble:

  • Cool off fast! (Toss yourself in ice water if you can).
  • Cool, wet cloths.
  • Sips of water, shade.
  • Lie down, elevate the feet, get in front of a fan.
  • If you are fire hot, and rambling like a confused mad man, call 911.
  • The goal is to lower the body temperature as quickly as possible.

 

justdoit

Did you know if your lifestyle is primarily sedentary (a lifestyle of no or irregular physical activity – you know…bed, shower, couch, desk, couch, bathroom, couch…), your metabolism just stops? The same thing happens when you slam the brakes on the car (or abruptly squeeze the wrong brake on the mountain bike).

James A. Levin, MD, PHD, (professor of medicine at Mayo) says the moment you go from walking slowly to sitting, your active calorie-burn rate (those calories burned when one’s body is at rest) drops from 3 to 1 per minute (I am certain I hit a historical low with negative numbers). At the same time, your triglyceride & blood sugar levels rise. Sitting for hours day after day after day after day reduces the levels of your “good” cholesterol (aka HDL), and your body packs on the pounds. The pounds aren’t sole effect: heart disease, diabetes, various cancers, longevity of life (or lack thereof), and your family are all at risk.

Dr. Levine came up with a program called NEAT (nonexercise activity thermogenesis…I like the anagram better). It’s super simple. NEAT forces you to rethink all of your habits and find new, more active ways to get through your day. Dr. Levine says if you move enough, you could offset the danger of sitting all of the time.

Nothing will ever take the place of a challenging workout. But if your lifestyle is one that barely moves, get up & wiggle it…just a little bit. You might be surprised what happens!

Start

It was in the high 50’s when I went to do my workout this morning – nice and brisk! I grabbed my hoodie, stuffed my Jaybirds in my ears and off to my gym park I went. The ground was pretty damp from the rain last night – but I didn’t have anything planned which would require me getting on the ground.

Or so I thought.

Right in the middle of step-ups, my left foot slid right out from underneath me on a rail road tie. One 10lb dumbbell flew a good five feet into the play area, the other right behind my head as I landed on the ground. No. Correction. As I landed in a nice soppy, slippery pile of leaves and mud. I hedged around the emotion of do I or don’t I allow myself to become completely embarrassed (given I just splattered myself in perfect view of the condos which have big windows that face the park). Then I saw someone who had been peering through their blinds hike them up to watch what I can only assume what my next display of falling on my ass might look like. Then I realized, THEY’RE in their house, I need a banner to hang over the fence:

It’s great to watch, it’s funner to do it!

Here’s the link to the WOD: http://spfitdet.wordpress.com/2013/08/13/workout-of-the-day-tuesday-tip/

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.