5 Things Your Personal Trainer Should Not Have You Do

1. Circus Exercises. - Although Cross-Fit workouts have some activities that look like Circus exercises their trainers do a great job with progressions. Which is the most important part of any training workout. Although some tossing medicine balls and hanging exercises may be something you are prepared for, if you are not comfortable with the movements, don't do them! Ask what the purpose of the exercise is and is there an alternate exercise you can do instead. Remember, basics get the job done and are typically less risky than the circus ones. 2. Stand on a ball. - You should never stand on a ball that's why they've invented, BOSU's, dyna discs and STEP 360 Pro as well. When you stand on a

How To Prevent Heat Related Illnesses

These preventative tips will decrease your chances of developing any of these heat-related illnesses on a steamy summer day:  Wear light colored, loose-fitted clothing  Use a sunscreen with an SPF of 15+  Keep hydrated! Limit your intake of caffeine and alcohol  Take frequent breaks in the shade  Schedule vigorous outdoor activities during cooler times of the day- before 10am or after 6pm Tips for outdoor workouts: Exercise early in the morning or late in the afternoon Stay hydrated! Drink more water throughout your workouts. Especially in activities like rollerblading, biking, water skiing and exercises where you don't feel the heat from a steady breeze, d

Don't Kill Yourself - Summer Workout Warning

How does the sun play a role in outdoor workouts? People play outside and at the beach without issues. Although the sun feels great, warming your face and body, it also dehydrates the skin and body. Dehydration can seriously affect your workouts and can lead to severe conditions including heat stroke and heat exhaustion. Staying hydrated for sun runs and other outdoor activates is key to staying healthy and improving performance. Your muscles and brain are made up of approximately 70-75% percent water. As you dehydrate, your muscles and brain suffer. Dizziness, nausea and even ringing in the ears can occur with dehydration. Even mild dehydration can alter a person’ mood, energy level and im

Can you workout in the heat?

People take hot yoga classes all the time. Although there have been many classes at the gym where the room is heated, including hot yoga or stretch classes, heat actually can impede performance. Some hot yoga classes have rooms heated from 90 degrees to 117 degrees Fahrenheit. What’s important to understand is external heat is different than internal heat. Flexibility feels better and muscles lengthen more when muscles are warmed up. Muscles have elastic to plastic component. When they are cold, they react more like plastic – no stretch and more likely to tear or become injured. When they are heated, they become more elastic and are able to lengthen. To get to this point, there is an increas

8 Foods You Should Be Eating Every Week

It's not a secret! What you put into your body can help your body thrive or dive - but, believe it or not, eating healthy doesn't have to be difficult. Try adding in these eight super foods at least three times a week for improved health and energy. You may even drop a few pounds! 1. Leafy Greens Kale, collard greens, spinach, mustard greens, swiss chard and even the greens from beets at the open market can be steamed, chopped, sautéed or used in your salads. If you're not heating these greens, you'll want to make sure to add some salad dressing to them about 10 to 30 minutes beforehand to soften the chew and enhance the flavor. These greens contain vitamins A, C, K, folate, iron, lutein, ma

What the "F" Is Fiber?

If it starts with an “f” and you’re talking nutrition and weight loss, you’re probably going to hear about fiber. All food is either a fat, protein or carbohydrate. Fiber is a carbohydrate. Carbohydrates are broken down into sugar molecules but the fiber does not breakdown. This is why fiber helps regulate the sugar in the blood. Think of it as the roller derby gals pushing the sugar out of the way so that the blood vessels can’t absorb it as easily. Adults need 25 to 30 grams of fiber per day but most Americans only get 15 grams a day. Fiber-filled foods are plentiful. Think fruits, vegetables, beans, and grains as good sources of fiber. Here are a few ways to get more of the good “F” Eat w

Build a Better Breakfast

The biggest excuse for skipping breakfast is: I HAVE NO TIME. Hogwash I say! Even though you may have hit the snooze and are scrambling out the door to catch a cab to get to work on time, there’s always time for a good breakfast. Here are 5 quick options to keep on hand in your kitchen so that you never miss a good breakfast. 1. Quaker Real Medleys - Quaker puts this cup of mixed grains in your cupboard for a grab and go meal. A little light on the protein but a great cup of texture, sweetness and flavor. 2. Chobani Greek Yogurt - Packing more than twice the protein of traditional yogurt, Greek yogurt also has a good source of calcium and smooth creamy texture that reminds me of pudding. 3.

Summer Skin Secrets

Sexy Skin Is Healthy Skin As summer heats up it is important that your awareness for skin protection does too. Just a few unprotected minutes in the sun can have a lifetime of effects. The sun’s UV rays can be a weapon of mass destruction for your skin. As a matter of fact, UV rays are so powerful, they can be used to sterilize and disinfect hospital and other medical equipment. Not only is a sunburn painful externally- the effects internally are what health professionals find alarming. A sunburn is the repercussion of your skin cells’ DNA being damaged by the sun and them killing themselves so they don’t turn into cancer. Protect your skin both inside and out with these simple tips for thos

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© 2015 by Andrea Metcalf