A Workout To Put a Smile On Your Face

By Jared Rice MS RD HFS

What would you say if I told you I knew of a workout that might make you feel like a giddy schoolgirl (or boy)?


I don't imagine you can relate to that feeling during your standard gym routine. Seriously though, this might be the most fun you'll ever have at 75% of your max heart rate. I'm talking about Rebounding, otherwise known as jumping on a trampoline. Did you know it's an Olympic sport?


Don't be misled; rebounding is not some groundbreaking new discovery. Ever since NASA scientists began studying the use of trampolines for accelerated training of astronauts (muscle and bone fitness tends to deteriorate rapidly during extended periods of weightlessness), we've known that rebounding can be a very beneficial form of exercise. They published a study in the Journal of Applied Physiology showing that under certain conditions, jumping on a trampoline was more efficient for stimulating cardiovascular fitness and bone health than running! In addition, rebounding promotes increased core strength, stability and balance while stimulating lymphatic movement for enhanced immune function. Finally, it triggers the release of endorphins, which induce happiness and boosted mood, rendering it nearly impossible not to smile.  And if you're so inclined... to feel as happy as a schoolboy!

Just because we may not be able to do a Half-in, half-out triffis  like 2008 Olympic gold medalist He Wenna of China, doesn't mean that we can't have fun and get a great workout on a trampoline. New trampoline gyms are popping up around the country, some with wall-to-wall (and up-the-wall) trampolines for hours of fun! Well, minutes may be more realistic. It's quite tiring. Alternatively, there are rebounder group exercise classes or you can buy your own small rebounder for home use. They are relatively inexpensive and come with stability railings for balance. Just jump for a while or follow along with an exercise video. Try not to smile... I dare you.


Be sure to consult your physician for approval before trying rebounding or trampoline jumping. 

5 Fitness Trends to Get You Moving!

By Heather Calcote, RD

The year of 2011 has proven to be abundant in active, trendy movements for the world of fitness & health. We're constantly seeing new classes added to gym schedules, and watching exercise worlds collide as people are branching out of their elliptical or "dreadmill" rut and letting their heart rate jump to a different beat.

If you're looking for a new way to sweat, move or just motivate yourself or your family members to get that workout in, we have a few options for you! The list below represents the latest trends in fitness, all of which we deem worth spending some energy on:

Zumba: When you mix aerobic-style dancing with the Latin music influence and a dance-studio workout, you have Zumba. It is described as "a new kind of dance-fitness, one that focused on letting the music move you".  Created and spread by Alberto "Beto" Perez, Zumba has converted a diverse group of people to give the gym one more try - it might actually be fun. 

              

Cross Fit: Separate from the free weights at the gym, and unlike any "body-pump" or "total fitness" class we've seen yet. Cross Fit combines weightlifting, plyometrics, powerlifting, sprinting, balance, stamina & flexibility. According to CrossFit.com, it is "the principal strength and conditioning program" for everyone from police academies to elite athletes.

It is not for the weak of heart; you can start as a beginner and build up your strength, but go in with the right mentality and be prepared to work your muscles in ways they've never been tested before.

This can be a great way to introduce yourself to a variety of weight-training practices, building muscles and mixing up the cardio-routine block.

Spin-Yoga: Just as the name suggests, these classes combine the worlds of indoor cycling (Spin) and the stretching, meditating practice of yoga. Typically a 30-45 minute spin class will warm you up, to get the blood flowing and muscles working hard. Then, you kick off your shoes and roll out your mat in the yoga studio. You'll probably find it easier to reach the toes in a forward fold, but it might be harder to hold that chair-pose squat!

Mixing the sweat-inducing cycling session with the calm, meditative yoga is a great way to introduce yourself to either type of class. You get a dose of each, as you complement cardio with strength.  

                

Barre Workouts: Ballet may be one of the best leg workouts that many people have never tried; it's a secret sculpting weapon, and its barre asset has traded scenes to enter workout routines. The Bar Method and Pure Barre are two types of fitness classes that have formed around using pilates, ballet and interval training principals together. 

There are a variety of studios that have branched off of the original techniques to form their own types of classes, and many gyms now offer something of the like. Geared to challenge both the dancers and non-graceful types, get your legs ready to shake and plié!

Ryder Bikes: Riding a bike indoors is no longer synonymous with "stationary". The Ryder bike is designed to simulate an actual road bike, allowing you to steer and lean, move and work on balance.  The official Ryder bike website describes this as a "5-in-1 workout for the whole body - not simply legs and cardio, but also upper body, core muscle groups, and balance."

As a much more attractive alternative to the stiff seat or unrealistic recumbent posture of most indoor bikes, this will satisfy cyclists and cardio-junkies alike. While it is a great all-around workout, it is also as close as you can get to the real thing without battling cars, inclement weather or a fear of crashing.  Add in music, a motivating group-class atmosphere and the option to change resistance levels and you've got the recipe for a fun challenge!

Have you tried any new fitness classes this year? Feel free to add to the list with a comment!

Get Started Now!

By Heather Calcote RD

"It's never too late to become what you might have been." - George Elliot

At the 2011 Scotiabank Toronto Waterfront Marathon a new world record was set. The 100-year-old runner, Fauja Singh, may have been one of the last competitors to cross the finish line, but he did run the complete 26.2 mile marathon distance and is now the oldest person ever to do so!

Singh, from London, England, was on the course for 8 hours 25 minutes and 16 seconds. He began competing in marathons at the age of 89 when, following the death of his wife, he started to run "more seriously". At the 2003 Toronto Marathon, he set a world record as the fastest finisher in the men's over-90 age group. He ran as a torchbearer in the 2004 Olympics in Athens, and hopes to do so again in 2012 (London).

Mr. Singh trains by running 10 miles per day, and says "The secret to a long and healthy life is to be stress-free." This is advice applicable to anyone, at any age!

The most fascinating part of this story may be that it seems as though Singh has never considered these tasks impossible, or unattainable. His age is of no question, yet he continues to live each day as though he has years to come. He is outwardly self-motivated, and unstoppable. In fact, he already signed up for his next challenge - the 2012 Edinburgh Marathon.

All of this is not to say that completing a marathon should be the next goal for everyone, nor does it have to be on every Bucket List. But this is the type of story that can be a much-needed reminder, a wake-up call or a kick to get started! It is a reminder that we're often capable of so much more than we think; an indicator that with planning, preparation, dedication and drive, any goal is attainable. Age, gender, perceived athletic ability or any kind of "busy" schedule shouldn't be stopping you from challenging yourself, doing something for yourself each day, and putting your best foot forward!

In the words of George Elliot, proven time and again by Fauja Singh, it is never too late. Get started now!

Sources:http://www.bbc.co.uk/news/world-us-canada-15330421
http://www.associatedcontent.com/article/9050111/100yearold_marathon_runner_an_inspiration.htmlhttp://www.bbc.co.uk/news/uk-15370205http://www.dailymail.co.uk/news/article-2049994/Fauja-Singh-100-smashes-world-record-oldest-marathon-runner.html

The Higher Purpose of Spring Fever

Spring has sprung …on paper anyway. This past Sunday marked the official first day of spring. And while many of us are still enduring winter storms, or forecasting them, most of us have had at least one or two days of sun and warmth to whet our appetites for spring. Inevitably the longer, warmer, sunlit days stir something within us. We feel a heightened sense of energy and vigor, commonly accompanied by a playfully positive mood and overwhelming desire to be OUTSIDE. This concept of “spring fever” is not without purpose. This is nature’s way of luring us out of our winter hibernation, spurning us to get active and start moving more while igniting the natural process of shedding those extra winter layers (pounds), also known as getting bathing-suit ready! (Alternative evolutionary interpretations involving sexual activity will not be discussed here.) This time of year feels like a celebration because it IS a celebration. After the long months of winter we can finally go outside and enjoy the beauty of nature as nature intended.

Connect with your body and mind this season and let yourself follow those sun-born desires to be outside and active! Whether you’ve been exercising indoors all winter, or waiting for the weather to turn to get going (as I know many of you have), get outside this week and set the foundation for a long season of outdoor fitness and optimal health!

Here are some fun suggestions to get you started:

• Take a walk at dusk. The coolness of early evening and low sunlight make this a perfect time to share with your significant other, or man’s best friend. Keep a brisk pace, aim for at least 30 minutes or 2+ miles.
• Go for a hike or trail-run. The excitement and beauty of a nature trail keeps the brain occupied and allows most individuals to exercise longer with less perceived effort. Try a new one in your area each weekend!
• Ride a bike. Any bike! Whether you’re “cycling” or just taking a leisurely ride on the old banana seat, choose a destination or map a route for yourself ahead of time. Perhaps ride to a local park or city-center and take in the sites. Or even better (if possible), bike to work!
• Sign up for a walk or race. Setting an intention and a goal for your exercise program can be a great motivator and will provide ample gratification upon completion.
• Organize a pick-up game. You’re not the only one feeling the pull of the sunshine. Organize some family and friends for a pick-up game of your favorite team sport: basketball, football, softball, tennis, badminton, Ultimate Frisbee or whatever you like!
• Take yoga outdoors. Barefoot in the grass may be the way that yoga was meant to be done. In the studio we are missing that one crucial aspect of the ancient practice, physical connection with the earth. New research suggests that “grounding” ourselves to the earth more regularly may provide a myriad of health benefits.
• Have a catch! Yes, for many, spring means baseball in the backyard. But this is not limited to being a father-son activity any more. There are a variety of ball games available for people of all ages and abilities. Stop by your local sporting goods store and pick one out!
• Hit the links… and WALK the course! Golf can be an expensive sport, so hurry up to catch some gorgeous spring weather at a winter rate.

It's a Matter of Strength

In an attempt to stay fit and manage weight, calorie focused gym goers will often hop on the treadmill or elliptical machine for an hour and call it a day. While this emphasis on cardio does help to burn calories, it omits a vital part of maintaining physical fitness and health: strength training!

Strength training, sometimes referred to as resistance training or weight-bearing exercise, has a lot more to offer than simply building and toning muscles. Research has shown it to be imperative for maintaining strong bones as we age, helping to prevent or slow progression of osteoporosis and reduce bone fractures. In addition, strength training helps to increase lean body mass, which has the residual benefits of lowering body fat percentage and boosting both resting and active metabolism. In other words, with a little more meat on your bones you can burn even more calories with that 60 minute cardio workout!

The American college of Sports Medicine recommends doing 8-10 strength training exercises (8-12 repetitions of each) two times per week, in addition to cardio training. Try a mix of some of the following exercise to get yours:

• lift weights (free weights or machines)
• work with resistance bands
• body-weight calisthenics (push-ups, pull-ups, sit-ups etc.)
• Power yoga or Pilates
• Heavy duty housework (heavy gardening, shoveling snow etc.)

What are some of your favorite strength training exercises? Share with us and your peers in the comments.

Get a Move On! - 10 Tips for Moving More

Regular physical activity is the keystone of any healthy lifestyle, providing benefits such as weight management, reduced disease risk, optimized cholesterol, stress relief, enhanced energy, mood and brain function to name a few.

To obtain these health benefits and more, aim for 30 minutes of physical activity 5 days per week.

Here are 10 tips to get your started:

1. Dance at a party
2. Give yard work a second purpose - getting you outside and active
3. Take the dog for an extra long walk once a day.
4. Deliver a message to a co-worker personally instead of via email or phone.
5. Take the stairs in your office building - if it's too many floors, take the stairs as high as possible and then take the elevator the rest of the way.
6. Make fewer phone calls. Catch up with friends on a regular basis with a planned walk.
7. March in place while you watch TV.
8. Park in the farthest space in the parking lot - that one is always free!
9. Obtain a physical activity video from the store, library or internet.
10. Get off the bus or train a stop or two early and walk the rest of the way to your destination.

Contact your health coach and use the GPNS Activity Tracker for more ideas and to monitor your progress.

Do you have any exercise tips or tricks of your own? Please share with a comment.