Best Fitness Blog

...By Karli Taylor

Winter weight gain has always been a common complaint. It seems that every winter we add a few pounds, and we wonder why. It’s simple really, in the winter, people tend to hibernate- they eat more and move less. Did you know that thirty percent of people in the US don’t exercise at all in the winter?

Yes, it’s cold outside, but that does not give you a blanket excuse not to exercise. If you don’t like to work out indoors, outside exercise is still an option, you just need to keep some things in mind:

• Warm up a little longer than usual because the cold weather tends to tighten your muscles more than usual.
• Drink water, it is just as important to drink enough in the winter as it is in the summer, but you may not feel as thirsty.
• Dress in layers to keep you warmer. You can take off the top layer if you get too hot.

In the winter, we tend to eat more for comfort or out of boredom. To keep yourself on track, try keeping a food diary. Writing down what you eat everyday can be eye-opening. Most of us under-estimate the amount of calories we take in by at least 25%. You are also more likely to make healthy choices if you have to write them down and be reminded of what you actually ate! If you want comfort food, it doesn’t have to be high in calories. Have a bowl of home-made vegetable soup, or a casserole with lots of root vegetables.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Karli Taylor

The kids will be out of school soon and vacation season will be upon us! We look forward to our summer trips all winter long- counting down the days until we can lounge in the sun and play in the sand. A vacation, however, often becomes an excuse to let yourself forget about your fitness goals in favor of one more fruity drink with an umbrella in it…

I know, I know- vacation is the time to relax and spend time with your family and friends. Who wants to spend hours in a gym when you could be lying on the beach? I am a realist- I don't expect you to make gains while on vacation- I just expect you to maintain what you have worked so hard on up to this point- fair enough?

You can walk in the sand in the early morning- just a short 30 minute walk on the sand will be as effective as an hour long walk on the road or the treadmill. Make sure that you walk on the sane in both directions. In other words, do not walk out 15 minutes on the sand and turn around and walk back on the boardwalk or street. Why? Believe it or not, beaches are slightly sloped. You may not feel it as you are walking, but you will have one seriously tight calf for the rest of your vacation if you walk one way all week!

Have a whole hour to play? Do some squats and push-ups in the sand before your walk. You will be amazed at how sore you will get from simple exercises when you change the surface. The sand provides an instant core and stability challenge, so you may be sore from basic exercises in places you would never have imagined!

No beach? Traveling and stuck in a hotel room? No problem- put yourself through a body-weight circuit: do 20 squats, 10 push-ups, 20 lunges and 15 crunches. Rest for 1 minute and repeat 3 or 4 times.

If you want to add exercises to the circuit, do dips off of a chair, jumping jacks, get creative! Just keep yourself moving for 2-3 minutes and take a minute break in between rounds.

Want to do cardio but your hotel is on a main highway so running is out of the question? Find the stairwell. Start on the bottom floor and walk up at a good pace. Slowly walk down and repeat as many times as you can in 15 minutes- you'll be nice and sweaty from that one. Mix it up by taking 2 or 3 stairs at once, side stepping, or even hopping for a high intensity workout.

I could go on all day with options, but you get the idea right? Use what's available to you and you'll be surprised at the quality of workout that you can get.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Karli Taylor

After a long cold winter full of daydreaming of sunshine and warmth, we often run outside in our shorts the second the temperature breaks 60 degrees. However, as temperatures increase and humidity begins to become unbearable, staying active becomes tough. If not handled with care, exercising in the extreme heat can pose a serious threat, but by taking proper precautions, maintaining a regular exercise routine in the heat isn’t that difficult.

If you choose to exercise outdoors as the temperature rises, her are a few tips to keep you both fit and healthy:

• Increase your fluid intake. By consuming more liquids throughout the day, you will prevent dehydration and regulate your body temperature. Dehydration is your worst enemy. If the weather is hotter or more humid than you’re acclimated to, drink more fluids, even if you aren't thirsty. Bring water along with you if you are outside for more than 20 minutes. Drinking before and after isn’t good enough when the mercury rises.
• Adjust the schedule of your exercise regimen. The prime schedule for exercise is before 10 a.m. or after 3 p.m., especially if the temperature is rising and humidity is high. No matter what time you are out there, remember to use sunscreen even if your workout only lasts 30 minutes.
• Wear appropriate clothing during your workout routine. What you wear makes a difference while exercising in the heat. Light-colored, loose-fitting materials that reflect the sun are recommended.
• Acclimate yourself. The body needs time to adjust to the change in environment. Allow yourself a good week to become acclimated to a new environment by gradually increasing the amount of time you spend in the heat and gradually increasing the intensity of your exercise. You may find that your intensity feels much higher than you think it should- your body is working harder to cool itself down, so don’t push to run at a speed or walk a distance that you could when it was cooler!
• FEED your muscles with nutritious foods. Heat often decreases the appetite, but it's important to make sure that you are taking in an appropriate amount of calories for the work you are doing.
• Know when to quit. Pay attention to the warning signs of your body. If you begin to feel light headed or dizzy, immediately stop exercising and find somewhere to cool down.