In Part One of our Every Woman's Guide to Training for a Run, we covered the basics of training for a long run, supplementing your running with other training, and how to eat and drink right for marathon training. Now it's time to get down to more details. Here we'll talk about how to choose a route, avoiding injury, staying motivated, gearing up, and coping with challenges. Choosing a race or route Especially if you're new to long distance running, choosing a race or route is key to maximizing your chances of succeeding. There are several factors to consider here: When is it? If you're running early in the fall, remember that you'll have to train during the hot summer months; if you live where it's very hot, this may not be a great choice. On the other hand, if you hate cold weather, avoid having to run during very cold months. Both race day and training weather should factor into your choice. Where is it? If you have the travel bug, choose a race in a totally new place. If travel stresses you out, choose something closer to home. What kind of city is the race taking place in? There's nothing quite like running a race in a major metropolis; the energy and support of the crowds is amazing. On the other hand, these races can be expensive, and if crowds get you down, you won't like this type of event. What kind of course is it? Almost any race has a website, so make sure you look to
A recent study has confirmed that sitting for an extended period of time is bad for your health. Pennington Biomedical Research Center research revealed that there was a higher risk of mortality across all boards the less active you were throughout the day. Further research states that making up for your lack of activity at a different time doesn’t necessarily help lower the health risks. Luckily there are plenty of preventive physical exercises you can do to be more active throughout the work day, improving both your fitness levels and heart health. We’ve compiled the nine most useful exercises you can try at work to ease soreness and pain. Even performing a few of these throughout the day will help energize your body and leave you feeling more focused and productive.
Photo credit: thefitsproject.com Many women have a common goal in mind when they hit the gym: working out your glutes does more than just add a pleasant roundness to your derriere, though. Strong glutes improve your overall performance at the gym. You’ll be able to lift heavier weights, cycle harder and run faster if the largest muscle in the body, the gluteus maximus is nice and strong. 1. Squats with Dumbbells Photo credit: gettyimages.com Squat repetitions is one of the simplest yet most effective butt workouts out there. Squats are simple, yet powerful moves, and holding dumbbells while squatting simply adds more power to your squat, giving your butt the workout it deserves with guaranteed results. Here’s how you do it: · Stand with your feet shoulder-width apart, with an 8 to 12 pound dumbbell in each hand at the sides of your thighs · Slowly squat down as if you are going to sit in a chair, keeping your chest up, your weight in your heels and your knees behind your toes. Lift dumbbells up for an added arm workout, or keep them by your thighs at your side – either way, the addition of dumbbells makes your glutes work harder. · Squeeze your glutes as you return to standing position · Do 25 reps a total of 2-5 times. 2. Walking Lunges with Dumbbells Photo credit: nataliamuntean.com This incredibly simple move will work out all of your butt muscles, and is highly effective in the derriere-enhancing department. Here’s how you do it: · Find a corner of the gym that
We all know that although all women may have been created equal, we're not all the same. Which workout is best depends on our lifestyle, needs, fitness level, goals, and tastes. We can't give you one best workout for women, but here are a number of awesome options for different women. Choose a few and see which you like best! Source: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere Best Workout for the Starving Student: Body Weight Training This is the American College for Sports Medicine's top pick for 2015: old-fashioned body weight training. Lunges, planks, pull-ups, push-ups, squats; these exercises juxtapose the weight of your body against gravity to get your heart pumping by working your biggest muscles. You don't need any equipment so there's no outlay of money, and this kind of workout is really effective. Best Workout for the Single Mom: High-Intensity Interval Training (HIIT) The number one problem for the single mom? No time. The number one workout solution for no time? HIIT programs! HIIT programs are incredibly powerful. They alternate short bursts of high-intensity activity with recovery periods. They are effective and popular. People are going to keep doing HIIT because it works, and it works in as little as a few insane minutes at a time. Best Workout for the CEO: Hit the Gym With an Edge CEOs and high-power executives seek out expertise to ensure that they have information and skill at hand as they need it; it's not surprising that they would seek out expert assistance at the gym, too. And the ACSM points out that
Sick of hearing about paleo and coconut oil? Feel free to change gears, because it's 2015 and there's a whole new crop of stuff that you're supposed to try if you want to lose weight, get fit, and experience your healthiest self. The real trick is balancing the trends with your own tastes, needs, lifestyle, and options: which ones do you think sound viable for you? Superfoods Still Going Strong It's hardly surprising, but dietitians and other nutrition experts say that superfoods are going to stay popular in 2015. Nuts, seeds, avocado, Greek yogurt, kale, and coconut products have been the top dogs of the superfood world and they are going to maintain their popularity. Antioxidants The health benefits of antioxidants will continue to keep them among the top choices for healthful eating, including for weight-loss. This is especially true of green tea and açai berry. Old School If you're sick of hearing about low-grain diets, good news: ancient grains like amaranth, freekah, quinoa, and spelt are making a comeback. The Skinny On Fat “Low-fat” diets aren't going to be the focus for many in 2015. What will matter for more people is focusing on what kinds of fats they are eating. Most nutrition experts agree that mono- and polyunsaturated fats are more healthful than saturated fats, and consumers are paying attention. What's In There? Label reading is becoming more common, in part because more people care about the issue of GMO foods, and there is considerable overlap between those who are concerned by GMOs and those who eat
It’s amazing what feeling good about your health, fitness and body image does for your self-esteem and self-confidence. Exercise greatly contributes to our overall wellness as it contributes to our physical health, but also our emotional health. It is much easier to feel good about yourself when you are working towards a particular goal. When you have a fitness goal in place, whether it’s a 2015 resolution or a sudden decision to get fit, and you stick to it, you will feel wonderful. When you begin to see results, and begin to witness yourself achieving that goal, your self-confidence sky rockets. Having a healthy self-confidence and high self-esteem benefits several sectors of your life: The workplace, your dating life, your emotional well-being, your career and your general sense of wellness. Self-confidence is key when it comes to moving up in your career. Being chosen for a promotion is often tied to your tenacity, as is being chosen for a new job. Prospective employers look for that confidence and healthy sense of self in a potential candidate. Therefore, rather than predicting your wellness will improve upon receiving a promotion at work, switch your mindset into understanding that improving your sense of wellness must come first. If you are single, you will also likely be more willing to put yourself out there in the dating world if you are feeling sexy and feeling good about your body. When you have low self-esteem caused by a poor body image, it is much more likely that you will
We are proud to announce Ski-Cross Olympic Gold Medalist of the Winter 2010 Games Ashleigh McIvor as the 2015 Club Ambassador for Club16 Trevor Linden Fitness! Catch Ashleigh McIvor weekly on Global TV for FIT TIPS and more! Your browser does not support frames. Click here to view the frameless video..
Improve your lifestyle with a membership to She's FIT! Purchasing a gym membership could be one the very best way to help you achieve healthy lifestyle goals. Choosing and the joining the right gym for you, can make a huge difference in your workout experience. Below are 3 incredible benefits to exercising at a gym on a regular basis. Space and Equipment Our gym contains a variety of equipment allowing you to perform precise muscle workouts. This allows you to focus on your upper body one day, mid-section the next, and lower body another day, or a combination. Plus the variety of equipment is incredible, from an elliptical to stair-climbers, to dumbbells and much more. By having ample space to proper use each machine, and perform each exercise in your workout routine, you are more likely to see better results. The equipment the gym is set up so that is something for someone of every fitness level. Plus there will be trained workers there around you at the gym, just in case you need help or an explanation on how to use a machine. The Social Atmosphere When you’re at the gym you are surrounded by other people trying to better themselves too. You can even check our classes schedule if you wanted to take a class, some may even be included in your membership. Working out with other people, and having the ability to socialize with other while visiting the gym can be a tremendous motivational factor. When working out with a in a group setting,
Our classes help you reach your fitness goals in a fun and supportive environment Most people are often intimidated with the idea of joining fitness classes, but this is probably one of the best choices you can make to reach your exercising goals. Making the choice to work out alone is indeed commendable, but professional training classes offer many benefits that most people fail to realize. A typical training class will consist of several people that meet regularly to work out as a group. The exercises performed are normally conducted by a lead instructor and sometimes music can be used to animate the training session. However, group training classes offer more than loud music, synchronized movements and shouts of encouragement. Here are some of the top reasons why you need to enroll for a group training class. Get Fired Up Lack of motivation is probably one of the biggest contributing factors to personal training workouts that fail. It takes a lot of sacrifice to wake up every morning to go for a run or head out to the gym on a regular basis. It becomes even more difficult to maintain your personal routine when you have no one to encourage you. While hiring a personal trainer can be a great way to stay motivated about exercising, trainers don’t come cheap plus a one on one exercising arrangement simply puts you on the spot light. However, participating in a group training class is motivating since you are not alone. In fact, fitness classes push you