Resistance Band Workout Series: Basic Squat
September 28, 2009
<< Watch Fitness Video: Resistance Band Workout – Basic Squat! >>
If you’ve got a pair of skinny jeans that are hugging a bit too tight, then you might want to add a couple of sets of these resistance band basic squats to your workout. Resistance bands are great for working out on the road, in a small apartment or if you are just bored with your usual routine and want to mix it up! Don’t let yourself get into an exercise rut! Plus, there are so many sizes of resistance bands that you will never outgrow them – you just move up to the next size to increase the intensity! There are going to be 6 exercises in this Resistance Band Workout Series.
Resistance Band Workout Series: Bicep Curls
Resistance Band Workout Series: Tricep Extension
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Working Out…It’s Contagious.
September 26, 2009
Working out and being healthy is contagious….and I can prove it!
Example 1: I see it on twitter all the time. This morning for instance, @jrh3 wanted to go rock climbing and tweeted it. @theferf thought it sounded fun and said I’ll go with you. Then they decided to invite other people and make it a group event. 1 person wanting to climb turned into a fun exercise event for several people.
Example 2: My friend, Joe, sent me an email the other day telling me that he went to a friend’s lake house for a weekend and got up every morning and went jogging. (I said, “yey!”) On the first day it was just 2 of them, by the end of the long weekend, the group was up to 6 people! Now, these people were not pestered to go with him. He was running because he had an event the next weekend and couldn’t afford to take the time off. But this just shows that sometimes people just lack the self-motivation to get going. If they have a leader, they are more likely to jump in and join.
Example 3: Joe, from example 2, came to visit us in August and brought his bike. He knew we enjoyed to exercise and his preference is biking. I haven’t really biked since I was a kid. Joe goes out for 20 mile rides. I was concerned, but determined not to be left behind. The few days he was here, we rode over 50 miles! I loved it and just needed someone to be my leader so I could get started.
I’ve seen all of these happen so many times! It makes me think that exercising is just as contagious as being lazy. (Which makes me really happy!) If so, then we need to make sure we find those leaders in our life to give us the push we need. And if we are the leader, then we should probably make it easier for people to follow us. I’ve done group challenges, corporate fitness programs and coaching for other groups that want to team up to reach their goal and know they need the others to help push them.
I’ll tell you a little secret. I’m an exercise leader, duh. BUT, I’m only super-motivated when I know that people are following me. Sometimes I struggle to have the willpower to get myself into Go Mode, but if I know that someone is relying on it – I’m at 100% the whole time.
Should You Workout When You’re Sick?
September 24, 2009
Question: Should you workout when you are sick?
Answer: It depends.
Explanation:
If you have a head cold – sore throat, runny nose, or headache – then you can probably tough through a workout. People that exercise statistically get sick less often and for less time than those who do not. You might also find that getting in a good workout will help you shake off that yucky feeling. However, please make sure to try to keep your germs contained. Wash your hands, machines, take your own mat to yoga or pilates and contain your sneezing and coughing. Getting other gym-goers sick is not cool.
If you have the flu – fever, chest congestion, achy all over – then you should probably spend you energy on resting up to feel better. Sometimes its OK to miss a workout so that your body can use all of its energy to recover and get rid of that virus! Sleep is one of the best healers so make sure you get a bunch of it!
A simple rule of thumb: Head cold, be bold and workout. If it’s in your chest, then you need to rest!
Don’t look now, but flu season is right around the corner! Have you gotten your flu shot yet? Might be something you think about! << Read: Should I Get a Flu Shot? >>
Fit Links:
Signs you’re too sick to workout – CNN
The Claim: Lack of sleep increases the risk of catching a cold – NY Times
Are You a Fan of Group Exercise?
September 22, 2009
What are your requirements for a great group exercise class? Is it the teacher, the music, the group vibe, the moves…what makes a great class?
I’ve been taking lots of group classes lately and of course, I analyze what I do or don’t like about each one.
1) Vibe
I go through phases of wanting to workout on my own and then wanting to be surrounded by people in a studio. Right now, I’m digging the teamwork, group vibe.
2) Learn something new
I like to see what other instructors have to offer. Even when I mix things up, its still me training me.
3) Pushed to limits
A great teacher will push me further than I push myself. Plus, there is always the opportunity to take a friend or meet someone in the class that you can be competitive with! No matter what your level, you can usually participate and even rest if you are working too hard.
4) Music
I think bad music can make a bad workout – at a group class you are at the mercy of the instructor’s selection. I also hate it when they don’t move to the beat, it always makes the flow awkward. However, a great playlist can make the time fly and it doesn’t even feel like exercise!
5) Cross-Training Opportunity
Sometimes you get in a rut or your body plateaus. A great way to mix things up is a cycling, dancing, yoga or pilates class!
What are your favorite or least favorite things about group fitness?
Resistance Band Workout Series: Bicep Curls
September 21, 2009
<< Watch Fitness Video: Resistance Band Bicep Curls >>
Resistance bands are a great full body workout. They will fit into any suitcase so you can workout on the road and they are a nice alternative to using machines or heavy dumbbells. If you don’t have lots of storage or a large area to workout, then this might be the perfect workout for you. There are 6 moves in this series, today we start with bicep curls as part of the upper body workout.
Remember, you can always upgrade to a harder band – so no wussing out!
Resistance Band Workout Series: Basic Squats
Resistance Band Workout Series: Tricep Extension
<< Find more exercise videos, fitness tips and healthy recipes at WithAmyMac.com >>
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Should I get a flu shot?
September 18, 2009
Every fall, the flu vaccine becomes available and every year, we try to decide if we should get it. We’ve all heard the rumors of people that have gotten the flu from the vaccine… so is it true, is it possible?
According to the CDC, you cannot get the flu from the flu shot. The virus used in the vaccine is inactive, so although you can have side effects from the vaccine that are similar to flu symptoms – you cannot get the flu from the flu shot. So, if you get the flu, either 1) they are flu shot side effects or 2) you had the flu before you got the shot.
This year, with the H1N1 virus, the vaccination process is a bit more complicated but the way I understand it:
The seasonal flu vaccine will not protect against the H1N1 flu virus (aka swine flu).
You can get both flu shots, however, they probably will not be ready at the same time.
There are some people who should not get the flu vaccination, make sure you check with your doctor as well as read what the CDC has to say before you get your shot.
CDC – Seasonal Flu Vaccine
CDC – H1N1 Influenza Vaccine
Should I get a flu shot – Washington Post
Vaccine Does for Swine Flu Coming Sooner Than Expected – NY Times
My Vibram Five Finger Relationship Continues
September 17, 2009
I love that you guys are all excited to hear more about my Vibram Five Fingers!
Alright, so this is the end of week 2 and I have to tell you, I’m working out harder than I have in the last year and I am knee pain free! Now, is it the shoes, the physical therapy, the cross training, or all of the above? I have no idea. I haven’t run in the last few weeks and I’m sure that has something to do with it. However, I’ve been using these finger shoes for elliptical, weight training and walking and feel pretty strong. I love weight-lifting in them, I feel that I’m relying more on my muscles for stability and support instead of a cushy running shoe. Plus, I’ve even gotten better at putting the Vibrams on – my pinkie toe isn’t nearly as angry as it was 2 weeks ago! I think that’s a good sign.
Pros:
Comfortable
Existing knee pain has diminished
Weight Lifting feels more effective
My pinkie toe is gaining some independence
Cons or Questions:
Because of the lack of cushion, will these be harmful to my knee and hip joints over the long term?
I feel my calves working differently when I wear these – I won’t end up with cankles, will I?
I’m not getting paid for all my Vibram endorsements!
I think in the next couple of weeks, I might try a couple of short jogs in barefoot running style. I’ll keep you posted!
<< Other Amy Mac Vibram Five Finger Post >>
Jillian Michaels – Mixed Messaging
September 15, 2009
I’m so confused. Jillian Michaels from the NBC hit show, The Biggest Loser, is such a great spokesperson for a healthy lifestyle. She coaches in the gym and encourages the contestants to make the right food choices out of the gym. She was an overweight kid that turned into the admirably shredded tough trainer we all love. So when I saw this lifesize cardboard cutout – I was confused…I thought she and I were on the same page for losing weight the natural way. Yes, her fat-burning supplements are ‘all natural’ but I still struggle with the concept of taking a pill to speed up the weight loss process. I’m not going to question her career choices, but after the Wii Fit game disappointment, I wanted to see something fabulous from her. On the upside, I have heard great things about her workout DVD.
Jillian, if you’re out there, please come on Fit Life and explain your intentions. We’ll do an episode and then go workout, it’ll be fun, promise.
Jillian Michaels, “America’s Toughest Trainer,” Announces New QuickStart Rapid Weight Loss System
Jillian Michaels – Burn Fat Faster
The Biggest Loser season premiere on NBC is tonight, 9/15!
Taking Water to the Next Level
September 14, 2009
<< Watch Fit Life: Healthier Water >>
Sometimes water tastes fantastic and sometimes it just tastes bland. If you are looking to take water to the next level, I recommend giving Pure Inventions a try. Pure Inventions is a dietary supplement that adds flavor and antioxidants to your water without adding sugar, calories, caffeine or any preservatives!
Benefits of green tea! Pure Inventions
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Fit Links:
Health Benefits of Green Tea – WebMD
Growing evidence for benefits of green tea – MSNBC
The Health Benefits of Antioxidants – OrganicAuthority.com
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Never Throw Out Spoiled Fruit Again!
September 12, 2009
You buy all this fresh fruit and then don’t get around to eating it all…what a waste. Sure, it makes your compost better but not really the best use of these fabulous berries. I had some cherries that were starting to go bad and I just didn’t know what to do with them. I had missed the point where I could still put them in the freezer and enjoy them this winter. Then I remembered that my brother, Nik Mac, had a great way to mix fruit with all natural applesauce and make fruit rollups! Minor issue, I don’t have a dehydrator and there are way too many bugs to use the sun as my drying source. Then I found that you could put the tray in the oven at the lowest setting, mine is around 140 and put it in for a few hours, so I decided to try it. I blended the cherries and then added some applesauce until it was liquid (medium thickness), then put it on a parchment paper covered cookie sheet. It sat in the over for about 4 hours, and I did prop the door open a bit for some circulation. It turned out so well! I’m not going to be making product for the Rollup people anytime soon, but I’m definitely enjoying that dried cherry fruit jerky!
It worked out well but seems a bit inefficient to spend that much energy and effort for every batch. So here will be my new process:
1) Take fruit that is going to spoil and blend until liquid.
2) Add some All Natural applesauce
2.5) I’m going to take the liquid batches and freeze them. Then defrost and put several trays into the oven at once to conserve energy.
3) Put parchment paper on cookie sheets and spread out the liquid fruit.
4) Place in oven at lowest setting (~140), prop door open and let dry.
5) When its not sticky anymore (4 hours), pull the trays out and roll.
Enjoy! If you have other ideas or exact measurements, let me know!
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