DURING-WORKOUT FLUIDS--STAY HYDRATED!

	Working out when it’s hot and humid during the dogs days of summer calls for special attention to fluid intake. Whether you choose Bikram yoga, spinning or tennis, and even in the water, get the most out of a workout in the heat by making sure you get enough fluid. In order to minimize changes in your body weight over the course of a workout, determine your sweat rate by measuring body weight before and after a workout and adjust fluid intake accordingly. Remember that sweat contains more than just water, and sodium is the key electrolyte lost in sweat helping you retain the fluid you drank. Using a low-calorie sports drink like G2 or G2 Natural, Propel, and others can help replace the fluids and electrolytes lost in sweat. On days where your workout is longer and more intense, or if you are training for a specific event, add carbohydrates to give your body the energy it needs

FIBROMYALGIA PAIN RELIEF

Try Gentle Water-Based Workouts

Whether or not you're a water lover, you'll want to at least try water exercises. Numerous studies report that this form of low-impact exercise -- especially when done in warmwater -- can help reduce pain, stiffness, fatigue, and depression in many people with fibromyalgia. And you don't have to endure the back-and-forth monotony of swimming laps if that's not for you. There are a variety of fun, get-wet workouts to choose from -- including music-based aqua aerobics, underwater walking or jogging, strength training, stretching, and water-based relaxation therapies like yoga, tai chi, and Watsu. Heck, some spas and fitness centers even offer pool-based Zumba, hip hop, and country-western line dancing. (Real Age, 4/30/12)

NEW YEAR'S RESOLUTIONS

It's that time again.....time to make New Year's resolutions.  Will you keep them this year? Are they attainable? Do you want to lose weight? get in shape? meet someone special? The first step is making a list of realistic and attainable goals. Most important is to remember that you must do everything in moderation. That is the key to success. Smaller bites, smaller portions, moderate workouts so you don't overuse and abuse your body, and treating yourself are important elements. Make sure to check your list regularly and update it to keep it relevant. Here's to a year of health, success, and happiness.  And....remember that a day without chocolate is futile! 

Key Muscle Group for Great Knees + Workouts

If your knees bother you when you bend ’em, here’s a natural way to help ease the pain: Get strong quads. 

Research shows that strengthening these key leg muscles can actually help you maintain your cartilage -- the stuff that tends to break down as arthritis sets in. The result? Less knee pain. 

Strengthen and Save
In a study of people suffering from knee osteoarthritis, having strong quadriceps protected against cartilage loss at a certain area of the knee called the lateral compartment of the patellofemoral joint. Quad strength didn’t seem to help cartilage in other important areas of the knee. Still, people with the strongest quads reported less knee pain and better physical function than people with the least strength in this muscle. Know what else is great for knees? Walking backward.  (Real Age 6/1)

Walking in the water may seem easy, but is incredibly beneficial to your knees. You get resistance without pain. Try it, you'll see a difference. Start out with just a few minutes, then increase by 2 minute increments to push yourself. Try to walk for at least 30 minutes, forward and backward. 

Want to strengthen your quads in the water? Do sets of 10 squats bending your knees as much as possible each time. Start with one set, then increase to 2, then 3. Walk in between sets. It's less boring. Here's to the knees!

Laughter Works!

Documented research has proved that laughter has enormous benefits on one’s physical, mental and emotional health. It is more than just a physical response. It is a great workout that boosts the immune system, increases circulation and the threshold for pain. Scientific studies show that laughter has positive effects on the heart, blood vessels, stress hormones, mental health and family relationships. These health benefits of laughter all contribute to smoother overall functioning, which in turn speeds injury healing and helps manage chronic pain. "He who laughs, lasts!"

What Exercise Personality Type Are You??

Are you a Square, Rectangle, Triangle, Circle, or Squiggle? Learning your exercise personality will help you achieve your exercise goals.

Squares love predictability and structured workouts. 

Rectangles like structure, but need a social element in their workout.

Triangles are task-oriented and thrive on goals and competition. 

Circles are social animals and talk throughout their workout.

Squiggles crave change and new activities to keep their interest

Do you see yourself yet?  Maybe you're a mix of several types.  Choose your type of workout (group fitness, personal trainer, etc.) based on your needs so you can achieve your goals.

(Adapted from Linda Shelton, speaker at this year's American College of Sports Medicine's Health and Fitness Summit)

10 Reasons to Lift Weights

Most of us know that strength training is important, but that doesn't make it any easier to do it. It may help to know why strength training is so important and all the ways it can help you look better and feel better.

1. It helps you lose fatWhen you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you're burning more calories throughout the day. Regular strength training is just as important as cardio exercise for losing fat and getting fit.

2. It makes you strongIt may seem obvious that lifting weights can make you stronger...but what some people forget is that it doesn't just make you strong for your workouts, it makes you stronger in other areas of your life as well. When you lift weights on a regular basis, everything else becomes a little easier too - carrying groceries, housework, gardening, carrying the kids, etc. And, don't forget, it doesn't just make your muscles stronger, it makes your bones stronger too which can help reduce or even manage osteoporosis.

3. It reduces your risk of injuryThe nice thing about strength training is that it strengthens everything, not just your muscles and bones. When you lift weights, you also strengthen connective tissue - the ligaments and tendons that keep your body moving well on a regular basis. Strengthening your connective tissue will help you continue to operate in peak condition and protect your body from injuries.

4. It can reduce arthritis painRecent studies have shown that arthritis sufferers who lifted weights actually reduced their joint pain. By strengthening the muscles, they were able to cushion and protect the joints during impact activities like walking. And don't forget...most physical therapy programs incorporate strength training to help rehab a multitude of injuries, which just proves that lifting weights can make a difference in getting better and having a better quality of life.

5. It increases balance, stability and flexibilityWhen we don't preserve muscle mass with strength training, what happens when we grow older? We lose muscle mass and that's often what leads to weight gain and loss of balance and flexibility. Lifting weights can help you work your joints through a full range of motion, keeping them strong and flexible and keeping you steady on your feet.

6. It can make you better at sportsMost athletes these days follow some type of strength training program to keep them strong and avoid injuries. Training specific to your sport can also help you improve your power, strength and speed to make you a better athlete. Even kids and teens often benefit from some type of strength training when it comes to playing sports

7. It makes you feel better about yourselfAccording to some studies, both men and women feel better about themselves when they lift weights. By getting stronger and noticing changes over time like being able to lift more weight and do more exercises, both men and women build confidence and, especially for women, improve body image. Lifting weights, along with other types of exercise, also helps build confidence and can even help manage symptoms of depression and anxiety...a great way to deal with stress in a healthy way.

8. It can help lower blood pressureSome studies have shown that regular strength training can help reduce high blood pressure over time, so this may become another way (aside from cardio exercise) to help treat high blood pressure in some people. If you do have high blood pressure, I don't have to remind you that you should always talk to the doc before doing any new activities (but I am anyway). But, if you get the okay, consider starting a basic program along with other recommendations from your doc for helping reduce your blood pressure.

9. It adds challenge and interest to your routineIf you've been doing the same cardio workouts for a long time, that can get a little boring. Strength training is a great way to spice things up and add a completely different challenge to your body. The nice thing about strength training is that it offers so many ways to set up your workouts...there's always something new to try and you never run out of new exercises, different types of resistance, new routines and a variety of ways to work your body.

10. It makes your life betterOne thing that often surprises people after they start lifting weights is how it trickles into other areas of their lives such as working in the garden without back pain or walking up the stairs without aching knees. It's those little improvements that offer the greatest rewards and it doesn't take much time with weights to see and feel those kinds of improvements.

Created: June 21, 2007, Paige Waehner

Tips on Burning Fat and Feeling Better!

1. Do aerobics in the morning for about 20 minutes.
2. Don't starve yourself.
3. Eat six times a day.
4. Workout consistently.
5. Eat protein and carbs each meal.
6. Avoid Corn Syrup and High Fructose Corn Syrup.
7. Prepare meals ahead of time.
8. Keep alcohol to a minimum.
9. Snack frequently but wisely. (i.e. air popped popcorn instead of a snickers bar)
10. Build more muscle. (every pound of muscle burns 50 calories just doing nothing!)
11. Watch the fat content.
12. Eat nuts raw.
13. Watch out for salad dressing.
14. Forget the potato chips. (eat baked chips if you have the urge to crunch)
15. Cut back on carbs at night.
16. Read and act!!! "Knowing what to do and doing what you know are two entirely different things!"

(adapted from AKWA, Oct/Nov, 2007, Adita Yrizzary, BS, CPT)