Crossroads Fitness Blog

Health clubs have been around since the mid-1800s.  People discovered clubs could and would become a powerful tool in achieving health and wellness. 

Joining and using a fitness facility offers many benefits, including instruction, motivation, socialization and variety, There are pros and cons to exercising in a health club setting. It all depends on you and your situation.  

Deciding when, how and why you want to lead a healthy lifestyle begins with motivation. This motivation could be a poor health condition or the desire to avoid one.  It could be to lose weight, build strength or prepare for a special event. Whatever your motivation to get started, a fitness facility offers a good choice. It provides an opportunity to try a variety of workout options — from exciting group exercise classes to small group training and weights to cardio equipment. Trainers have a passion to help and motivate you.

A strong pro is health clubs are filled with people just like you who’ve decided to live healthy lifestyles. By surrounding yourself with people whose goals are similar to yours, it creates a common ground. People of all ages, fitness levels and walks of life come together to create an atmosphere of motivation and socialization.

This broad social circle — whether acquaintances, friends, co-workers or family members — not only promotes motivation and accountability, but also Quick read more or view full article boosts mental health and makes exercise more fun. Social isolation has become a real issue in the aftermath of the COVID-19 pandemic, one with such health risks for older people as cardiovascular disease and inflammation.

Health clubs offer trained staffs. It’s their passion to learn, help people with their individual health goals and stay abreast of the latest trends. Personal trainers can teach you how to exercise effectively and safely. They can create workouts specifically for you. Group exercise instructors teach a variety of classes for all fitness levels that include such mind and body classes as yoga, Rokbarre and Pilates as well as such cardio classes as cycling and high-intensity interval training. That’s not to mention water classes and classes for seniors. Instructors prepare, practice and are ready to lead motivational classes. All you have to do is participate.

A full-service club features an aquatic center as well as childcare, equipment, locker rooms and weights. You can work out in a temperature-controlled environment during winter and summer months. 

Some people don’t find all the positive aspects of a fitness facility beneficial. They don’t exercise, so it’s not beneficial. Some people are disciplined in exercising at home or outdoors. Most people fall somewhere in the middle. 

One of the top reasons people might not join a health club is the cost. But it’s also a matter of value. When you’re spending your hard-earned dollars, it needs to be  for something of value to you.  If you buy a health club membership and don’t use it, there’s no value. But there’s also the opportunity to use a club as much as you’d like. That opportunity is literally endless in possibilities.

Consider what’s available at health clubs. Research facilities and what they offer. You might believe you can enjoy effective workouts at home. But can you? Will you?

At the beginning of a new year, health and wellness come to the forefront of people’s minds.  Consider all your options. The goal is choosing something that will help you find the motivation to create and continue life-long health and fitness habits.  

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Fall can be a season when exercise routines waiver. It’s no longer summer, but not yet winter. It’s too cold to continue with many of the summer activities you enjoy. You could even become a little blue with the realization summer and your favorite activities are over for a while.

Still, fall brings with it many other opportunities. Here are five tips to keep you active and ready to embrace this beautiful season:

Take it inside and outside. As temperatures drop, head back to the health club. Don’t miss out on a workout just because fall is in the air. Take a group exercise class. Mix it up. Still, fall offers a perfect time to enjoy the beautiful Grand Valley. With so many options from which to choose — like mountain biking and hiking — there’s no reason not to get out and enjoy the scenery and vibrant colors. Go exploring. Hike a new trail. Visit a park. Raking leaves or getting in some yardwork offer great ways to get the heart pumping. Spend time in nature. The fresh air does wonders for your mind as well as your body.

Layer your fall clothing. Learning the fundamentals of layering for fall and winter activities could mean the difference between comfort and misery. It’s important to layer while exercising in chilly weather. You might Quick read more or view full article feel cold at first. But as your body warms, you could feel overdressed. Follow the three-layer rule. The first layer next to your skin should be made of a moisture-wicking fabric, often called DriFit. This fabric keeps moisture away from your skin so you don’t feel wet and cold. The second layer should be a warmth layer and the third layer a protective layer, such as a windbreaker or something water-resistant depending on the weather. Don’t forget your sunglasses.

Don’t be blue. Many of us experience the blues as the weather cools and days shorten. Although it’s tempting when waking up in the dark, don’t hit the snooze button on the alarm. With less sunlight, you might want to increase consumption of Vitamin D. Eat foods rich in this vitamin, such as fish, egg yolks and mushrooms. Remember, too: Exercise releases endorphins that enhance your mood and feelings of happiness.

Watch the treats. It’s estimated the average American gains between 5 pounds and 9 pounds during a holiday season that begins with Halloween and continues through the new year. Halloween is a time when you stockpile bags of candy for the one evening when a few trick-or-treaters come to your door. The day after, leftover candy constitutes a sugar source that promotes unhealthy eating habits. Remember, Halloween is just one day.

Plan for the holidays. Take out a calendar early — like right now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season. The time you allow yourself for exercise, sleep, nutrition and organization will make the busy season more manageable. Eat right and buy healthy snacks. Don’t fall into the trap of believing you’ll start after the new year. This is really saying you’ll find an excuse no matter the time of year. There will always be birthdays, parties and other special events.

Enjoy the change of seasons. Fall is a perfect time to keep fitness routines on track. Instead of using cooler weather as an excuse not to exercise, try using the season as an excuse to exercise. Happy fall.

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We wait all year, it seems, for summer to arrive. Aah … it’s finally here. 

When most of us think of summer, we think about outdoor fun and a chance to kick back. Beware, though: Changing schedules also could make it more difficult to keep your fitness routine on track. So what can you do to have the most active, fun-filled and productive summer ever?

Warm weather offers opportunities to enjoy outdoor activities. Take the family camping, fishing or hiking. Work in your garden. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered. Those changes can affect daily routines, including exercise schedules. Here are a few tips to avoid sabotaging yourself this summer.

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions. You might have succeeded in some areas, but not others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different goal. Called it summer 2023. What will that goal look like? It might be trying a new sport, learning to swim or visiting a national park.

Stick to a schedule. Make Quick read more or view full article sure your summer days include some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.

Keep busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with things to do will give you a sense of accomplishment.
For many of us, summer still means going to work each day. But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys — along with something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. During these times, move your activities elsewhere. Exercise at the gym or splash in a pool. When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget sunglasses and a hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruits available. Beware, though, of some of the foods associated with summer events. Backyard barbecues, campfire s’mores and ice cream treats can ruin the best-laid plans of staying fit through the summer. 

Make summer a time to enjoy. Write down your summer 2023 goals and work toward realizing those goals. Make the most of every day, and you’ll make this summer your best ever.

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Understanding your unique personality helps you enjoy success in your career, your relationships and even your fitness. Physical activity is an expression of personal choices and comfort. Health and fitness goals are easier to achieve when they fall into your natural style.

Identifying activities you enjoy makes it easier to reach fitness goals.Performing activities you don’t enjoy or match your style are difficult, if not impossible, to do long term.   According to the American Council on Exercise, fitness personality types can be sorted into four groups:  planner,
go-getter, social butterfly and adventurer.

The planner: This personality type leans towards what’s familiar. You know if you’re a morning person or evening person. You plan your exercise routine around not only time, but also what you know. Attending the same group exercise class, for example. You’re often more reserved about the way you approach fitness. Handling change doesn’t come easy. You also might enjoy being left alone when you go to the gym. You have a favorite cardio machine, listen to your music and complete the same workout day after day.  

The go-getter: If you fall into this category, you welcome change and are first in line to try something new. You might compete with others. But most of all, you compete with yourself. You’re disciplined and highly motivated. You thrive on personal Quick read more or view full article improvement. Those taking high-intensity group exercise classes or working out with a personal trainer would fall into this group.  

The social butterfly: The social butterfly is just that — social. You want to be around friends, visit and have fun. Exercise is part of your life. Your gym activities would definitely include group exercise and perhaps small group training. You’re an extrovert who radiates positive energy to those around you.  

The adventurer: You’re willing to try anything at least once. You take group exercise classes for everything from kickboxing to Zumba. Signing up for challenge events and obstacle courses wouldn’t be out of the question. If you’re an adventurer, you have confidence in yourself. This fitness personality doesn’t mind change, loves variety and thinks outside the box.  

Another personality trait type that wasn’t mentioned is the true introvert. If you’re an introvert, you might be hesitant to go to a health club.  Stepping out of your comfort zone doesn’t come easily. You could have a difficult time asking for assistance, motivation and instruction. If this fits you, find a true, passionate health club with professionals to help you at your pace to discover exercises that fit your personality. 

Did one of these fitness personalities strike home?  

Limiting the complexities of personalities to only a few categories is a bit constrictive.  Many people actually fall into more than one type. You might feel a little more social or adventuresome some days than others. Age, lifestyle changes, time of year and many other factors all play a role in determining our feelings and fitness personalities. Overall natural tendencies don’t change, however.

Find fitness that fits for you. Taking into consideration your personality makes fitness and health goals more achievable. Doing activities you enjoy and fit into your lifestyle is key to long-term enjoyment and, in turn, your ultimate success.

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Kettlebells might seem like a new fitness trend, but the concept is actually centuries old.  

This funny shaped weight resembles a cannonball with a handle.  Often made of cast iron or steel, this weight originated in Russia in the 18th century. It wasn’t originally used for exercise, but rather for weighing crops.  

A century later, it became part of physical training and conditioning programs and competitions. Today, gyms across the country offer kettlebell training.

What is kettlebell training and what are the benefits? The simple answer is kettlebell exercises build strength and endurance. This training focuses primarily on the lower back, legs and shoulders. It also builds strength in the hands, known as grip strength. Kettlebell exercises work many muscles at the same time, including the core of the body for stability. Because of the repetitive nature of kettlebell workouts, they build endurance over time.  

Key benefits of kettlebell training include improved strength, cardiovascular endurance, range of motion and agility. It’s a form of functional fitness training in which the movements are similar to such daily tasks as bending and reaching.

A kettlebell weight is different from such other strength training tools as a dumbbell. A dumbbell consists of a straight handle with equally sized weights on each end.
A kettlebell, on the other hand, has a bell-like shape. The ball is Quick read more or view full article flat on one end and has a curved handle on the other end, which positions the weight directly under the handle. This facilitates the swinging movements of kettlebell exercises.

To better understand the different kettlebell exercises, it’s important to break down the parts of the kettlebell.  The bottom of the kettlebell that’s flat is called the base.  Next is the bell — the rounded body. The beginning of the handle that’s attached to the bell on each side is called the horns. Above the horns are the corners that bend into the handle. The open section below the handle is the window.  

Before beginning any kettlebell workout, it’s important to understand many of the movements can be dangerous to those who have shoulder problems, back issues or weak core muscles. Using this tool requires proper form at all times. Like many other fitness programs, it takes time and consistency to build up muscles and cardiovascular endurance. Some of the basic kettlebell exercises include the swing, snatch and clean and jerk. Since proper form and execution is essential, it’s best to have a trainer show you how to perform these exercises.  

Kettlebells also can be incorporated into strength training routines that aren’t a specific kettlebell workout. They can be used as a weight.  

“I use kettlebells throughout training sessions with my clients,” said Tina Nelson, a personal trainer at Crossroads Fitness. “I may have them hold a kettlebell while doing sumo squats or a standing side crunch. They have unique properties that many other traditional weights do not have.  They increase core strength when used properly.”

Kettlebells offer another tool for fitness training.  There are many benefits to this type of training, including improved strength and cardiovascular endurance. Try one of these funny shaped weights next time you’re at the gym.

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You’ve decided to get into shape. It won’t be easy, and there’ll be days you just don’t feel like working out.  Want to know the secret to a successful plan? Work out with a friend.

Statistics show having someone who shares in your health and fitness goals will make your journey more successful.

It’s important to choose the right person. You might select a friend or co-worker. A spouse or family member could offer a good fit, too. When you’re working toward similar goals in your household, it’s easier to make time to exercise as well as create a healthier environment at mealtimes.

Here are five reasons you’ll enjoy more success getting in shape when you do it with a friend:

Accountability: A friend will help you get going and keep exercising on a consistent basis. No more lame excuses why you can’t work out. A good friend knows all your excuses, and they won’t work. This is why people who participate in group exercise have more consistent workout routines.

Motivation: A friend can offer encouragement to keep you going. If losing weight is a key goal, you could encounter times where you become frustrated and want to quit. An exercise buddy will help put things in perspective. There might be times when you just aren’t feeling up to working out, and they can help Quick read more or view full article pump up your enthusiasm and remind you why you’re doing this.

You push each other: A training partner can push your limits. They create a challenge and help you work harder than if you worked out alone. How about a burpee challenge? Who can do the most? There’s nothing better than a little friendly competition when it comes to exercise. Remember, though, you might be at different levels than your partner, and keeping track of how you’re doing and improving is the key.

Sharing information: As they say, two heads are better than one. Think of how many more things you could learn. Maybe it’s a new exercise class, fitness tips or healthy recipes. Share music that inspires you. Your friend also can serve as a sounding board. Talk about what’s working and how you might benefit.

Fun: Working out with a friend offers a lot more fun than working out alone. It can be a time to work hard, catch up on each other’s lives and even get silly and laugh together. Exercise might not always be fun. But when you combine the social aspect, you open up a whole new world.

Pick whoever you want for your exercise buddy just as long as they’ll make you a better person. Choose a person you want to be around and who has your best interests at heart. Then prepare to share in the challenges and successes.

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Vacations, long car trips and busy schedules can disrupt our fitness routines. Whether traveling by car or plane or staying in hotels or with family, you can keep fitness a part of each day. Here are a few tips to help make your vacations more fitness-friendly.

Sitting in a car for a few or many hours a day traveling to that great vacation destination can make you feel tired and stiff. Moreover, car trips are notorious for combining little physical activity with eating the wrong foods.

Pull off at rest stops and stretch by reaching for the sky. Take deep breaths. Spend a few moments walking around and seeing the sights. Stretching every few hours will make you feel less worn.

Here’s a game you can play when traveling with your family. At each stop, a different person gets to name the activity. It might be jumping jacks or running around the car. It could be as simple as racing each other to the “facilities.”

At times, airline travel can have you calling the airport your new home. Why not pack gym shoes in your carry-on? You’ve seen the moving walkways. Don’t use them if time allows. There are places to walk and climb stairs in most airports.

When it comes to having a snack or meal, remember many food vendors offer nutritious choices. Consuming Quick read more or view full article fewer calories while being less active is an important part of not gaining those extra vacation pounds. Pack some healthy treats in your purse or backpack. Dried fruit, nuts and water offer good choices.

Many hotels and resorts offer fitness centers. While your choices could be limited, remember any movement is better than nothing. Combine cardiovascular exercise — a treadmill or elliptical trainer — with strength training.

If your accommodations don’t include a fitness center, that doesn’t mean you’re off the hook. Pack some resistance bands. They can be purchased at many health clubs, local retailers or online. Resistance bands come in different colors and widths. These differences reflect the amount of stretch they allow for more or less resistance. Try them out to see which ones work for you. Wrap your bands around a bedpost or doorknob. You can also use resistance bands by using your foot to step on the middle of the band for an arm workout, for example.

You can’t exactly pack weights in your suitcase, so try filling disposable water bottles with water for a lightweight workout. Be creative. Many exercises can be done on the floor with nothing but your own body weight for resistance. Pushups, for example, offer a great upper body strength exercise and don’t require anything but you to perform. Situps, leg lifts and arm circles are just a few exercises that can be performed without equipment.

Cardiovascular exercise remains important when traveling. Many vacations involve sightseeing. Don’t underestimate the power of walking. Be sure to wear comfortable shoes, bring water and wear sunscreen. You’ll get more heart-healthy exercise just by taking the stairs whenever possible.

By thinking ahead, you’ll keep your workout routine on schedule. No matter the mode of travel or destination, you still can exercise and eat right on vacation. Remember, too, it’s a vacation. Enjoy.

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It’s estimated the average American gains between 5 pounds and 9 pounds of weight between Halloween and the new year.

It’s not an easy time to keep pounds off. Why? People eat more and exercise less, which results in weight gain. It’s as simple as that.

It all starts with Halloween. You stockpile bags of candy for the one evening when a few trick-or-treaters might come to your door. The day after, there’s leftover candy. And the kids have a sugar source that will fuel unhealthy eating habits into the holidays. Then, people put off losing weight until they start making their New Year’s resolutions.

So why is it so hard to stay committed to your healthy eating and exercise plan? The holidays are known for socializing — parties and events centered on food. Many of these food choices are high in calories.

Another reason is a trap we all fall into, and that’s our busy schedules. We’re busy nearly all the time.
But during the holidays, add in kids’ events, Christmas cards, decorating, shopping and traveling. The list goes on. The stress of the holiday season can leave you exhausted.

What’s the best way to survive the holiday season and avoid putting on those extra pounds? Make a plan.

Here are a few tips to Quick read more or view full article help:

Take out a calendar early — like now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season. The time you allow for yourself for exercise, nutrition, organizaton and sleep will make the busyness of the season more manageable.

Eat right. Buy healthy snacks. Plan for parties and other activities that involve food. Eat some healthy and filing foods before you go. Attending an event hungry sets you up failure.

Exercise during the mornings of the holidays to burn off some of those extra treats you’ll eat later in the day. Thanksgiving offers an opporutnity to get in some eexercise early in the day before the feast.

Don’t fall into the trap of “I’ll start after the new year.” This is really saying you’ll find an excuse no matter the time of the year. There will always be birthdays and special events — think about Super Bowl parties and Valentine’s Day.

Remember: Celebrations are really about family and friends, not food.

Lifestyle changes in nutrition and exercise, even during the busy holiday season, provide long-lasting results. It’s about making healthy, productive changes that work for you over the long term. It’s about your health forever.

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When there’s something we don’t really want to do, we make excuses. Sometimes our excuses are quite creative.

“I don’t know how to exercise.” This common fitness excuse is actually valid. Sure, we all know getting off the couch to do something physical and get our bodies moving is exercise — to a point. A brisk walk or gardening could be considered exercise, for example. Not knowing what to do at a health club could be different, however. Weight machines, new technology cardio equipment and group exercise could require some instruction. Solution: Many of the new exercise machines come with instructions and diagrams to help you get started. Crossroads Fitness offers a getting started program to teach the fundamentals — everything from basic knowledge of exercise machines to measuring your heart rate.

“I’ve tried exercise, and I keep quitting.” If this applies to you, maybe you haven’t found an exercise you love. Variety spices life. We all get bored doing the same things and not experiencing results. Solution: Try different activities. Group exercise classes offer a fun way to exercise. The group atmosphere is motivating. Once you find the right exercise, you’ll be excited and much more apt to go do it.

“I don’t have time.” This one is Quick read more or view full article a classic. When we don’t take time to care for our health, we could lose it. Everyone is busy — from stay-at-home moms to business executives. Yet, we all have 24 hours in a day to make sure we take time for ourselves. Solution: Schedule exercise as an appointment you can’t miss. Even if you can’t get in a full 30 minutes, some exercise is better than none.

“I don’t want to get hurt.”  Exercise doesn’t have to hurt. Solution: Start slowly in an exercise program and build up. Participate in a getting started program or hire a personal trainer to not only get you started on the right foot, but also teach you proper form.

“I have kids.” Having a family and young ones at home can make going to the gym more difficult. Solution:  Crossroads Fitness offers a kid’s club. Little ones from age 6 weeks to 12 years can come with you when you exercise. They’re not only cared for, but also enjoy a chance to play and socialize You won’t have to feel guilty while they’re having fun.

“I’ll lose weight and then join a health club.” While health clubs might seem intimidating, maybe you just haven’t found the right one. Solution: Find a place that fits your personality, location and personal goals. Since you’ll likely be going to a health club numerous times a week, you’ll want to find a place where you feel comfortable. Everyone there started at the beginning of their own fitness journeys. People of every age, size and shape will be there to welcome you.

Whatever your excuse is or has been, there’s a solution. So stop making excuses and get moving.

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What if you could find a piece of exercise equipment that burns calories to help you lose weight, strengthens and tones muscles and provides a great cardiovascular workout —  in other words, a total body workout?

There is such a piece of equipment — a rowing machine. Just a few years ago, rowing machines could be found near the back wall in health clubs and you never saw anyone using them. Why the change in popularity?  The secret of it’s amazing benefits have been revealed.

The No. 1 reason why more people don’t hop on rowing machines is simple: They don’t know how to use them. Almost anyone can figure out how to walk on the belt of a treadmill or pedal a recumbent bicycle. A rowing machine takes a little more finesse, but you’ve got this.

Let’s go over of benefits for choosing a rowing machine for your workout, basic rowing techniques, avoiding common mistakes and ways you can start rowing today.

As a non-impact exercise, rowing is easy on the back and joints and an excellent form of exercise for older fitness enthusiasts. Rowing burns substantial calories, making it a great tool for weight loss. Since rowing is an endurance exercise, there are cardiovascular benefits, including improved lung, heart and circulation systems.

Because rowing involves almost every major muscle group, stronger, Quick read more or view full article toned muscles are another benefit. Rowing works both the upper body (shoulders, arms and back) and lower body (legs, hips and buttocks) with each stroke. It’s also a performance abdominal exercise since the core remains engaged throughout the exercise.

Learning proper rowing technique isn’t as difficult as it seems. According to Concept2, a maker of rowing machines, there’s a four-step process to the rowing stroke:

The catch: This is your starting position where your legs are compressed, arms extended and you’re gripping the handle.

The drive: Focus on pushing with the legs first, next pivoting backward at the hips so your shoulders pass your pelvis (you should be in a slight lay back) and then pulling the arms into your chest.

The finish: This is where the abs stabilize the body and the glutes and quads are contracting as well as the biceps and back muscles.

The recovery: This is the final stage where the arms are pushed away from the body and the torso moves forward as you slide up to the catch position.

Some of the most common rowing technique mistakes are to row only with your arms or hunch your back during the stroke. It takes practice to get the sequence down and create a smooth stroke.

There are many ways to incorporate rowing into your exercise routine. It can be performed as a warmup prior to a strength training class or as a cooldown. You might choose to row during a high-intensity interval training program in which you engage in short bursts of high-intensity exercise followed by short periods of slower-paced rowing. You might incorporate rowing as your primary cardiovascular workout as you would exercise on a stationary bike or treadmill.

Rowing machines are used by everyone from cardiac rehabilitation patients to Olympic athletes. Because of the wide range of health benefits associated with rowing, you might consider making rowing part of your lifelong fitness routine.

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Your New Year’s resolutions likely will include weight loss. Given the year we’ve had, it’s understandable weight loss will be an even more common goal than usual.

You might think it’s easy to jump in on Jan. 1. Perhaps you feel excited, motivated and committed. Even with the best plans, weight loss constitutes a difficult endeavor. How do you stay on the right path to fulfill your goal?

Keep in mind that weight loss is a multi-faceted goal. That’s what makes it so difficult. You get set in your ways, and making changes can be tough. Successful weight loss involves nutrition, exercise, motivation, time and a specific mindset. Here are some tips to help you in each area:

Nutrition goes hand in hand with weight loss. It’s your fuel for everything you do. In simple terms, if you consume more calories than you burn, you’ll gain weight. Although it’s not actually that simple, try to think of it as “good” choices versus “bad” choices. Choosing to eat an apple is a better choice than eating a cookie. Be sure to drink plenty of water. Sometimes you’re just thirsty rather than hungry. Eating several small meals a day will keep you from becoming so hungry you snack and binge. The best tip? Avoid mindless eating — while you’re on the telephone, in Quick read more or view full article front of the television or in your car. Those are the calories that add up. Instead, take time to enjoy the foods you’re eating.

Exercise not only aids in weight loss, but also provides numerous health benefits. Strive for a workout to raise your heart rate. This strengthens your heart and burns calories. By adding strength training, you’ll gain muscle that burns more calories than fat. Not only will you be burn more calories, but you’ll also become more toned and look better. 

Setting a goal is the easy part. Sticking to it is the hard part. Staying motivated EVERY DAY can be a challenge. Consider weighing yourself once week and making a log of your progress. Tell others close to you what you goal is and share your ups and downs with them. This will keep you accountable. Write down a motivational quote every week and put it on your mirror where you can see it daily. Keep that goal in front of you. Keep your eyes on the prize.

Weight loss is a time-consuming process. That’s why it’s important to plan your weekly meals. Shop and cook on weekends to prepare for the coming week. Write down your exercise classes and workout times in your daily planner. Schedule them as if they’re an appointment you can’t miss. Make time for yourself. This goal is important to you, so make it happen. Make time for what’s important.

Achieving your weight-loss goal is a mindset. You’re the only one who knows how important it is to you. The reasons behind your weight-loss goal are unique to you. Maybe it’s your self-image, a special event or health issue. Make sure you remind yourself every day why you’re doing this.

By putting the pieces together, you’ll be successful not only in losing weight, but also creating a healthy lifestyle.

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The coronavirus pandemic has infected millions of people in the United States and continues to spread faster than many expected. Without a vaccine, experts say the best way to avoid infection is to wash your hands regularly, practice social distancing, wear a mask and keep your immune system healthy.

Most people think first of vitamin C when considering immunity, but overlook another powerful vitamin that boosts their immune systems. And the best thing about this vitamin is they can get it for free.

Vitamin D is a unique vitamin most people don’t get enough of. By one estimate, 40 percent of American adults suffer a vitamin D deficiency.

Vitamin D is sometimes called the sunshine vitamin because it is produced naturally when skin is exposed directly to sunlight. Unless you live in the northern part of the country, 20 minutes to 30 minutes of direct sunshine on your arms, legs and face several times a week should be enough to provide the vitamin D you need.

Vitamin D has long been recognized for its essential role in bone health. Working in concert with other vitamins, minerals and hormones, vitamin D promotes bone mineralization.

Lack of vitamin D can lead to a loss of bone density that can contribute to osteoporosis and broken bones. In children, a vitamin D deficiency can cause rickets, a Quick read more or view full article rare disease that makes bones weak and soft, stunts growth and, in severe cases, leads to skeletal deformities.

What many don’t know is that vitamin D provides other health benefits:

Fights disease: Vitamin D plays an important role in maintaining a healthy immune system and regulating cell growth and differentiation. A study suggests supplemental vitamin D could help prevent cancer, in particular breast, colon and prostate cancers.

Combats depression: Research has shown vitamin D could play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed a lessening of their symptoms.

Promotes weight loss: Some evidence suggests getting enough vitamin D could enhance weight loss and decrease body fat. This study found that women who fulfilled their vitamin D requirements experienced more weight loss.

Researchers are also studying vitamin D for its possible connections to several medical conditions, including cancer, diabetes, high blood pressure and such autoimmune conditions as multiple sclerosis.

Most people don’t get enough vitamin D from their diets because few foods naturally contain vitamin D. Depending on where you live, the time of year and other environmental factors, you might not get enough vitamin D from the sun, either.

Here are some examples of people who might benefit from vitamin D supplements:

Vegans who avoid foods rich in vitamin D.

People who’ve undergone bariatric or gastric bypass procedures that affect the body’s ability to absorb nutrients.

Older people who’re less likely to spend time outdoors and whose systems are less efficient in synthesizing vitamin D from food.

People with darker skin tones who require more sun exposure to produce the same amount of vitamin D as light-skinned people.

Supplementing with vitamin D is critical for so many people. But not all supplements are manufactured in a way that’s easily absorbed or have been tested for purity and efficacy. 

Use a vitamin D supplement that provides 2,000 international units of cholecalciferol, the most potent form of vitamin D.

Use a supplement that represents the culmination of recent scientific research, including two industry leading vitamin D studies. 

Use a supplement clinically proven to deliver vitamin D3 into the bloodstream to aid in calcium absorption to maintain strong bones and teeth, support a healthy heart and immune system and facilitate healthy cell development.

It’s important, too, to use a vitamin D supplement that’s gluten free and contains no artificial flavors, colors, sweeteners or preservatives.

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I recently faced some tough questions from a friend who’s also a local business owner. After the conversation, I took some time to reflect on how the coronavirus pandemic has affected me personally, my business and the fitness industry as a whole. 

Personally, I learned there’s no handbook on how to handle life so different from those we lived less than a year ago. Instead of making lists, going to work and keeping busy, I learned to take time for the important things. That includes caring for myself through exercise and proper nutrition and connecting with others through phone calls and emails.  Evaluating my busy life, I learned to ask some important questions. What am I spending my time on? Why am I working on it? Does it really make a difference? The answers prompted me to make changes at work and at home.

On March 17, when my husband, Dale, and I locked up Crossroads Fitness, turned off the lights and lowered the shades, the feeling was somber. Our business became empty rooms and hallways.  It was then I had a revelation. This is just a building. Without our friends, staff and countless loyal members, it’s just a building. People and relationships are by far the most important things in our lives. It’s when the two come together in one place it becomes inspiring and Quick read more or view full article motivating.

While we did our best to stay connected to our members through weekly emails, Facebook posts, online classes and trainer tips, nothing can take the place of being together.

Reopening wasn’t easy. It was scary, in fact. But our team came together to make sure we could offer a place of comfort, cleanliness and community. Life and excitement came back. What an incredible feeling. As much as I hate to write this, it was a feeling I once took for granted, but never will again. 

There are many who remain fearful to come back. Honoring those who have different fears, expectations or beliefs is the only way to truly care about others.  

During the closure, I spent countless hours tuning into webinars from industry experts who tried to shed some light on what was going on and how to best take care of our biggest assets — our staff and members. The fact there were so many like me going through this tough time made it somehow easier to accept.

While the fitness industry has taken a significant blow, as have many other sectors, I applaud the industry for working diligently to overcome obstacles and to continue promoting the health and wellness of our communities. Along with our local leaders, the industry provides guidance to help steer our business into the future.

Who knows where this journey will lead. There’s no clear path through the woods. At times, it feels as though there’s no clearing on the other side. But there is a path, and we will find it.  

In the meantime, take care of yourself, reach out to others and know you live in a caring community.

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Change by definition means to make something different.  Things are certainly different as we adapt to the coronavirus pandemic and its effects. 

Most people prefer what’s comfortable and familiar. How do we make changes, then, to better our lives?  Taking small steps toward change is easier and more successful than trying to make big changes all at once. This theory applies to so many things in life, including health and fitness.

Instead of making huge changes, enhance your daily routine with small changes. Here are a few ideas for making those small changes through exercise and activity:

Get in your cardio. About 150 minutes of cardiovascular activity a week is recommended. You can break that down to a more manageable 30 minutes of cardio five times a week. 

If you’re short on time, try Tabata training. Tabata training is a form of high-intensity interval training that’s great for burning calories. A traditional Tabata session is only four minutes long.  For example, you could perform a Tabata session on an elliptical trainer. Go for 20 seconds at your maximum and recover for 10 seconds. Repeat eight times. This small change can yield big results. Try it for one of your cardio workouts this week.

Include strength training in your fitness Quick read more or view full article routine. The stronger your muscles, the easier it is to complete many of your daily activities. Another big plus for weight training is it increases your metabolic rate and causes the body to burn more calories throughout the day. Try adding an extra day of strength training.  Shoot for two to three days a week. When selecting a weight, it should be heavy enough you feel the muscle working, but light enough you can do 12 to 15 repetitions. Continue to challenge yourself by adding a little more weight or repetitions as you grow stronger.

Don’t forget about flexibility. By keeping your muscles long and lean, you improve your range of motion as well as your posture. Try daily stretching.  A little change could mean you stand up from your work chair and reach up high to the sky.  

Make a conscious effort to get in just a little more activity.  Park a little farther away from work or the store. Take the stairs instead of the elevator. Put on your tennis shoes and go for a walk rather than going out for a high-calorie lunch.  

Measure your workouts. Measure your workouts in terms of not only in minutes, but also exertion. Wear a heart rate monitor.  Figure out your target heart rate and this will help you to reach your goals. Sometimes you might feel as though you’re working hard, when you really aren’t. Use your workout times for maximum benefits.

Start with the big picture of exercise and break it down into smaller parts. Ask yourself which of these tips might work for you.  These are a few of the ways you can easily make small changes in your exercise routine. By making small changes, you very well could be amazed at how big the results become.

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There’s so much advice going around lately I’m about ready to stop listening. Just thinking about all the things I should be doing — or NOT doing — makes my head spin.

The coronavirus outbreak has quickly changed our lives. We face dilemmas about not only our health, but also our jobs and money. That’s not to mention the fear of the unknown.

So this is what I’d like to offer readers.  I want to write about what I know to be true, and that’s the importance today and every day of self-care. 

How do you maintain your physical and emotional states at their best? You take care of yourself. That means exercising every day, eating nutritious meals, getting proper sleep and trying to manage stress.

Our bodies need exercise every day. Putting temporary closure signs on our fitness centers was an emotional task knowing how many people rely on us for their exercise needs. So it’s time to get creative with your exercise.  

Our website at www.crossroadsfitness.com offers some options. Our instructors and trainers are creating workouts and virtual classes.  There are links for Les Mills and Silver Sneaker classes. Join us on Facebook and Instagram for even more ideas.

There are many options for indoor exercise. Use home equipment if you have it. If not, get your heart pumping by climbing the stairs, jumping rope or doing Quick read more or view full article high knee lifts.  Weight training can be part of your home workout, too. Body weight training requires no equipment — just you. Try pushups, wall sits, arm circles and crunches. Fill water bottles with water and use them as light weights.  

Alternatively, head outdoors. Take a brisk walk, walk your dog or hop on your bike. The fresh air will make you feel better.

 If you’ve always been disciplined with your exercise, try to keep exercising at the same time you used to go to the gym or participate in exercise classes.  

There are opportunities now to include your family in your workouts. Kids love to join in exercise time. Make it a priority in your self-care routine.

Eat right. Don’t buy into the notion we have to eat processed foods out of cans. There are many healthy options. Frozen veggies are still better than chips. It’s a great time to consume power foods to help boost your immune system. For Vitamin C, try broccoli, strawberries and red and green peppers. For Vitamin E, try almonds, sunflower seeds and peanut butter. For zinc, eat baked beans, cashews and chickpeas. Fermented foods also keep your immune system strong. Such foods as pickles, olives and yogurt increase the good bacteria in your gut and in turn boost immunity.

Stressful times can affect your sleep. The need for quality sleep is more important than ever.  It helps your body and immune system stay strong. Make time to unplug, even if it’s for only a little while. No TV or phones. Just let your mind be still. Take advantage of your quite time to reflect. What are your blessings? What’s positive about your day?  

One of my blessings? The readers of this column. Thank you for letting me be part of your day.  

Stay safe, healthy and happy.

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Everyone knows what it’s like to feel tired. Fatigue is our body’s way of telling us it is time for rest. But with busy schedules that include work, meetings and deadlines as well as children and their activities, it’s common to ignore these signs and power through with another cup of coffee or energy drink. 

These quick fixes merely subdue the symptoms of fatigue for a brief period. The feeling of tiredness should come naturally. Depriving your body of its required rest will leave you with symptoms that aren’t only unhealthy, but also unproductive. 

Sure, you can resist the urge to sleep to accommodate your busy lifestyle for a short amount of time. You can stay up late and get up early. But you could discover you actually accomplish less. 

Studies show adults need 6 hours to 8 hours of sound sleep daily. Without this allotment, the brain and body won’t properly function. Work becomes complacent, family time scarce and workouts nonexistent. 

While they sound like contradicting impulses, exercise improves the fight against fatigue. According to researcher Patrick O’Connor, more than 90 percent of studies showed the same thing. Sedentary people who completed a regular exercise program reported less fatigue compared to groups that didn’t exercise. Moreover, the effect remains consistent.

When you are find yourself in the middle of a fatigue battle, move. If you can’t Quick read more or view full article make it to the gym, do something to release those endorphins. Complete a series of jumping jacks or take a brisk walk. Moving will keep you going. 

The best choice is to set aside a time in your day just for physical training. Whatever your fitness level, start doing something.

You are what you eat. If you hurriedly scarf down a fast food burger and fries every day for lunch, your body will treat you accordingly. If you prepare meals ahead of time that consist of all the food groups, you’ll have more time to enjoy the nutrients you give yourself. Your body works hard for you all day. Give it the essential things it needs, and it will provide the energy you need. That’s a diet full of real food, not processed. 

Combat the urge to eat sugary snacks. Chose foods that are sustainable and will help you feel full mid-day. Try a rice cake with almond butter rather than a candy bar.

Being dehydrated also leads to feelings of fatigue. Keep that full bottle of water near you and sip on it all day. Sometimes you aren’t even hungry, just thirsty. It works.

Fatigue can also come from stress. Try taking a yoga class.  The breathing and stretching can help you feel better and more centered and confident.  

To become the productive, family oriented and present individual to which you aspire, make yourself a priority. Get 6 to 8 hours of sleep each night, eat healthy meals, stay hydrated and exercise 30 minutes at least five days a week. You’ll stay focused on tasks and enjoy the life you live with the people who matter most. Making yourself a priority will make you a better you.

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Each month, I search for the newest topics in health and fitness about which to write. I also get to share my passion for  working at Crossroads Fitness. Sometimes I write about nutrition, motivation or exercise tips.  

But this month, I’d like to share my personal story. My goal is to motivate some and inspire others to reflect on their own journeys.

I enjoyed a normal childhood growing up in Wyoming — albeit windy and cold. Playing with friends on the block was our form of exercise. I never played organized sports in high school, but was a cheerleader and baton twirler.  

After my two children were born, I followed in my mother’s footsteps to be the best mom I could. Family came first.  My kids were involved in golf, gymnastics, soccer and volleyball. It was my duty to attend every event and try to be the super mom volunteering in their schools. There was no time left for me. Lesson learned.

At age 36 and after some life changes, I was introduced to exercise. I started working at Crossroads Fitness, but didn’t know anything about equipment or programs. Most of all, I didn’t know what it felt like to actually exercise. Since I was thin, I thought I was fit. That couldn’t have been farther from the truth. I had no Quick read more or view full article muscle, bruised easily and always felt tired. I assumed that was how I’d always feel.   

With time, I started to feel better. I had energy.  While visiting my parents one Thanksgiving, I decided on a goal — to run a marathon. My husband, Dale, encouraged me to start with a 5K since I could barely run at block at that time. But a year later, I completed my first marathon. I cried at the finish line. I never believed I could set a fitness goal and achieve it, let alone hear my husband call me an “athlete.”

Continuing my fitness journey, I added a small group training class. I built muscle and for the first time in my life, felt strong.
I ran another marathon.  

I knew my body better than ever. But this is where my journey took a sharp turn. Because I knew my body so well, I was concerned about what I thought might be a muscle strain that didn’t go away. 
I decided to see a doctor. After months of appointments, ultrasounds and surgery, I was diagnosed with ovarian cancer.

I went through all the normal feelings, but there was one thing that was different. I thought to myself, “Paula, can you imagine if you hadn’t been fit and strong? You would have never found this in the early stage.” It’s so true. I went through numerous surgeries, months of chemo treatments and, finally, recovery.  I’m so blessed to be able to say now, eight years later, I’m cancer-free.

I guess the moral of my story is you only have one body. If you want it to last, to feel your best and live life to the fullest, make time for you. It doesn’t matter at what age you start. Just start. Don’t put it off your journey one more day.

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There are many ways to improve health and fitness, but exercise tops every list. Health clubs offer a healthy option as a place to exercise. Clubs aren’t the only option, however. Other options include exercising outdoors or using your own exercise equipment at home. The best option might be to combine all three. 

Whether you’re joining for the first time or joined health clubs in the past, many factors are involved in making your decision a successful one. Joining a health club won’t make you fit. What you do when you get there is what’s important. 
Here are some essential factors to consider in making your health club choice:

Everyone is at a different point in their fitness journey, at a different stage in life and face personal obstacles to overcome. Define before joining a health club your obstacles, goals and expectations. What’s important to you? 

Choose a club that makes you feel comfortable the moment you enter. Take into consideration  the friendliness of the staff, other members, music and smells. Can you picture yourself there? Sticking to a consistent exercise program can be difficult. If you don’t enjoy being at the club, your chances of a success will diminish. A health club should be more than just a building with exercise equipment. Quick read more or view full article You should enjoy a relationship with your club.

What about the members? Take a tour of the club at the same time you plan to use it. This will give you an idea of the type of members with whom you’ll be exercising. Look around and see if you can relate to the other members. Asking members why they belong to a club could be a helpful, especially if you ask those who’ve been members for a long time.

Knowing what to expect after you sign on the dotted line is important. Is there a free introductory program that will help you become acquainted with your new fitness home? A brief tour of the club isn’t sufficient to get you started on the right foot. You should feel comfortable knowing what you plan to do on your first visit.  

There should be a variety of equipment options. Equipment should be clean and in working order. This will indicate the club takes pride in its facilities and maintenance is important. If you’re a runner, make sure there are high-quality, runner-specific treadmills available. If you like to stretch, make sure the carpeting is padded and clean. Make sure everything is touchable.   

Variety in a club will not only add value to your membership, but also keep you motivated. Check out the group exercise schedule for classes. Get to know the instructors and personal trainers along with their credentials and teaching styles. Take the time to watch a small group training session or group exercise class.   

Choose a club that offers educational pieces, including beginning classes, newsletters, seminars and workshops. The more you learn, the more engaged you’ll become.  

Making a health club decision is an important one. You need to find value, comfort, motivation and education. When all these pieces come together, you’ll be on your way to developing a successful relationship with your club and healthy lifestyle.

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When I think about positivity, I think about how important that approach has become in my life. 

I’ve learned being positive is not the absence of things going wrong. No matter how positive you are, things will still go wrong, cause conflict and upset you. What I’ve learned is being positive gives you a different way to look at things, other people and events. The more your attitude remains positive during not-so-perfect times, the easier it becomes to remain positive in your everyday life.
Have you ever noticed if you go into the grocery store on a bad day, it seems like everyone around you is crabby, too? Attitudes are contagious. I was taught from a young age to remain nice to the people in which I came in contact even if they weren’t nice to me. Mom always said, “You don’t know what challenges they might be facing.” I’ve always remembered that.

It helps keep my attitude in check.  

How do you go about thinking positively? Consider the word yes. This little word is mighty.  
We’re often asked to do something we might not have time to take on — or don’t know how to do and risk failure. Eric Schmidt,  the former chairman of Google, said: “Find a way to say yes to Quick read more or view full article things.  Say yes to meeting new friends.  Say yes to learning a new language, picking up a new sport.  Even if it’s a bit edgy, a bit out of your comfort zone, saying yes means you will do something new, meet someone new and make a difference in your life and likely in others’ lives as well.”

Saying yes to do something for ourselves seems to be the hardest. Why is it we don’t take time to put ourselves, our health and our happiness first? I’ve found this true, especially in my life and career of reaching out to others who don’t yet realize the importance of health and fitness. Not knowing how to exercise can make getting started scary. But making exercise a part of your life comes with high rewards.  

Using the word yes can do so much for us. It becomes an action word. Yes starts conversations. It can open doors and opportunities.  Yes takes commitment and work. The best part is you get to decide what things and opportunities you want to take on. Keep in mind not everything that comes your way is something to which you want to say yes. Don’t say yes to things unless they improve your life. Don’t say yes to things that keep you from saying yes to the things that really matter.
Here are some ideas to help you live a more positive life:

Practice being grateful for something in your life every day. It’s important to remain grateful for not only all the good stuff, big and little, but also the struggles that strengthen us. 

Use positive self-talk. We need to be our own best cheerleaders in life. It starts in the morning, when you first look in the mirror. Say something nice.  

Remember your attitude — good or bad — is contagious.

Say yes to being positive.

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Freedom means different things to different people. Most would agree freedom in the United Stables enables us to learn, work, speak and generally enjoy life. 

Consider, though, that fitness and a healthy lifestyle also give you freedom — the freedom to do things, whether it’s routine chores or favorite activities. 

It’s never too late and no one is ever too old to improve fitness. Start with the basic four areas of fitness: flexibility, cardiovascular endurance, strength and nutrition. When you combine these four areas, you’re on the right path.

Flexibility involves more than just touching your toes. Such daily activities such as getting in and out of vehicles, walking through the grocery store and housework all requirement movement. 

Doing exercises such as yoga will improve your posture and strengthen the core muscles in your abdomen, hips, lower back and pelvis. 

Think of all the small movements you do in a day in which you use these muscles, from reaching for a glass from the cabinet to making your bed. Another major benefit of core strength is balance that can reduce the risk of injury from falls.

Cardio fitness keeps your heart strong and cardiovascular system working properly. 

Starting slowly, if you are beginner, will enable you to enjoy such simple pleasures as playing with your grandchildren or traveling. 

Walking, hiking and dancing are all forms of cardio exercise. Quick read more or view full article Choose an activity you enjoy — you’ll be more apt to want to do it. While starting slowly is a good idea, it’s also important as you become more cardio fit to challenge yourself. Try different types of activities.

Strength training for all ages has become more popular in recent years and for good reason. The benefits are numerous.

Studies show lifting weights two or three times a week increases strength by building muscle mass and bone density. Strength training also can help to reduce the effects of such diseases as arthritis and osteoporosis as well as depression.

Nutrition constitutes yet another key component in total health. Feeding your body the nutrients it requires will provide the fuel you need to not only feel better, but also look better.  

The first step toward freedom is to get started. Talk to your doctor about what’s best for you and then get moving.

Try a fitness class, such a gentle yoga class. There are many beginner classes as well as classes tailored for highly fit individuals. Ask a friend to join you.

Whether you’re already on the path to fitness or just starting out, you’ll enjoy the freedom that comes from being fit and healthy.

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Do you procrastinate? Do you tend to put off things you don’t want or know how to do? Maybe you have good intentions, but let other things move to the top of your to-do list.   

Although there are many areas of life that one can “put off,” the one that stands out like a neon sign is health and fitness. The overwhelming tradition of New Year’s resolutions means that Jan. 1 of every year becomes that day we’ve put off. This is the day we all get a fresh start. Everyone wants to reach their goals. So why do we wait until a new year rolls around, hoping this finally will be the year we actually change our lives for the better?  

Let’s start with the obvious: why people start a fitness program. Health issues dominate the top of the chart. Many times, people say their doctors told them it was necessary. For others, it might be an important event like a wedding. Still others just decide it’s important.

 Maybe you don’t fall into those categories. Then what?  There are many reasons why people put off starting a fitness program. For one thing, it’s not a quick, one-day task. Starting a fitness program is starting a healthy lifestyle. It’s ongoing. It’s for life. This can be intimidating for most people, especially someone who’s Quick read more or view full article just beginning.  

So, what’s the first step?  Start thinking about it.  Ask yourself these questions:  Why am I considering it? What is my life lacking without it? What are my goals? 

Identifying why a healthy lifestyle is important to you will help you get started. This goes back to having a goal that lacks specifics with no measurements or time limits. Without a plan, it’s much easier to procrastinate.

After you’ve answered these questions, then comes the hardest one: How do I do this? Maybe there’s something that seems to be stopping you. Perhaps you have tried before and didn’t succeed.  

We all know the benefits of exercise and that it’s important for every one of us. Try telling yourself it can’t wait another day, another month or another year.   

Taking care of your body and feeling better should be the reason you stop procrastinating.  If you’re really ready to do it for yourself, you will. Put aside the excuses you don’t know how to exercise, you need to get fit before you go to a gym or don’t have time. Just take the first step and get started. 

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Finding the perfect holiday gift for that special someone presents a challenging task. Consider giving the gift of health, fitness and nutrition. You’ll not only offer something they’ll love, but also a gift that keeps on giving. Whether you’re buying for a spouse, parent or friend that’s either a fitness enthusiast or beginner, here are some ideas sure to bring motivation and movement into their lives.

A fun way to share a fitness gift with your loved one is to join a gym together. This will give you both unlimited resources to help attain your New Year’s fitness goals.  By doing this together, it’ll be more fun and hold you both accountable.  

If you’re already gym members, try some personal or small group training. This is a great way to get a jump start on a fitness journey. It might be the gift they need, but wouldn’t buy for themselves. You don’t have to be a celebrity to hire a personal trainer anymore. People from all walks of life — young to old, beginners to athletes — benefit from the motivation and knowledge you receive Quick read more or view full article from a training class.

What does almost every fitness enthusiast love? Their music. There’s nothing better to help get through a tough workout than a great playlist. Some gift ideas include music cards or a fun pair of ear buds or headphones.

The sale of such wearable fitness gadgets as fitness bands is on the rise. This technology not only measures steps, but activity, heart rate, calories burned and sleep quality. While different models have different features, the one common trait among them is the ability to create awareness of your physical activity and inspire you to make healthy changes. These devices are available in a variety of types, sizes, colors and prices.

Still other technology inspired gifts include a multitude of available phone apps. Did you know you can get an app with GPS and record your runs or bike rides? There’s an app for almost every type of activity you can imagine. While some apps are free, others are available for a minimal cost.

Another idea is a subscription to their favorite magazine that specializes in their sport or area of interest. 

Want to be an amazing gift giver? Give them a certificate for a massage after a hard workout.

A little research will lead you to some unique healthy gift ideas. Consider a gift subscription to one of the many healthy meal delivery services available. These healthy meals offer that busy person on your list some help in the kitchen at dinner time. A gift card to a healthy grocery store or consultation appointment with a nutritionist would be welcomed by anyone anxious to pursue a more healthy — and nutritious — lifestyle

A fitness-inspired gift list would be incomplete if you were unaware of the gifts NOT to buy. Readers of Fitness Magazine asked to chose the worst fitness gifts cited a diet book and a sauna suit. Remember those suits that made you sweat and looked like you were wrapped in foil? Of course, the No. 1 worst gift is a talking scale.

These are just a few ideas to help out with gift buying for the loved ones on your list. Christmas is followed by s new year filled with resolutions to live healthier lifestyle. Giving a gift that helps your loved one be healthier is a gift they’ll enjoy every day all year.

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Going to familiar places, doing things that come easy and spending time with loved ones and friends with which you can be yourself all constitute important forms of comfort. But what about your health club? Do you feel comfortable there, too?

Walking into a health club or gym for the first time can be intimidating. So what factors should you consider and what should you look for in choosing a facility that’s right for you? There are such obvious considerations as location and amenities. But don’t neglect the not-so-obvious considerations: what a facility represents and the programs and experiences it offers members.

Do a little homework before you go to a health club. Call ahead of time to see how you’re greeted. A friendly and knowledgeable voice that invites you to come to the business leaves a positive impression. Check the website and see what a facility offers. 

Location can be an important factor for many people, but not always the most important. If the club is too far away from home or work, you could find yourself making excuses not to go. 

The amenities offered at a health club or gym should fit your activities and lifestyle. Amenities might include weights, group exercise, pool, locker rooms and child care. Make sure a club offers what you need and like. Additional amenities are great, too, in affording you Quick read more or view full article the option to try something new.

 Try a health club or gym first. Before making a commitment, see if it feels right to you. Find a health club or gym that offers a free trial or money back guarantee. Then go in and work out a couple times. By actually using the facilities, you can tell how well they’re maintained and cleaned. Ask yourself if everything is touchable.

Meet the members. Nothing tells you more about a place than the people who are there using it. Moms who take their little ones to the Kid’s Club are very careful with whom they leave their children. Ask the people next to you on a cardio machine about their experiences.  

Your own member experience begins with the first phone call. The salesperson should be concerned about you and your wants and needs. Not everyone joins a health club for the same reason.

If you’re new to exercise, find out if the club offers an orientation program to get you started. Maybe you want to hire a personal trainer. Ask for trainer bios, certifications and training specialties. Finding the right match for you will help in achieving success. 

At Crossroads Fitness Centers, our members tell us what’s important to them. They find comfort in coming to a place to enjoy their favorite activities in a clean environment. Hearing their name when they walk in the door, visiting with friends and finding motivation and energy in a workout from an instructor who really cares about their needs is what it’s all about. 

Choosing a health club where you feel at home, becomes familiar and fits your needs — not that’s comfort.

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We wait all year, it seems, for summer to arrive. Now it’s finally here. When most of us think about summer, we think about outdoor fun, vacations and a chance to kick back. Summer also offers many opportunities for staying active.  

Remain aware, though, that changes in schedules can present challenges in keeping your fitness routine on track. So what can you do to have the most safe, fun-filled, productive — and active — summer ever?

Warm weather provides many opportunities for enjoying outdoor activities.  Take the family camping, fishing or hiking.  Work in your garden. Enjoy a baseball game — as a participant and spectator. Part of summer fun and fulfillment is enjoying the outdoors and the people you’re with.    

During the summer months, your normal schedule could be altered, whether through work or just having children at home. These changes can affect daily routines, including exercise schedules.

Here are a few tips to avoid sabotaging yourself this summer:

Set a summer goal. It’s almost mid-year. Ask yourself how you’ve done so far this year on your New Year’s resolutions.  You might have succeeded in some areas, but not in others. You could need to re-evaluate your goals to make them more realistic and attainable. Maybe you didn’t set goals. This is a great time to start. Try setting a different goal. Call it summer Quick read more or view full article 2017. What will that goal look like for you?  It might be trying a new sport, learning to swim or visiting a national park. 

Stick to a schedule. Make sure your summer days include some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times — exercising before breakfast, for example.  

Keep busy. Without your appointment book filled, it could be easy to fall into a trap of becoming bored. Boredom goes hand in hand with low energy. Filling your days with stuff to do will give you a sense of accomplishment. For many of us, summer still means going to work each day, But with more daylight hours, you don’t have to miss out. Whether you’re taking a vacation or just a weekend, include activities the family already enjoys as well as something new.   

Manage the heat. Although warmer weather is appreciated, hot days can seem unbearable. To beat the heat, move your activities inside. Head to the gym, splash in a pool or go bowling.  When you find yourself outdoors during scorching temperatures, remember to stay safe. Wear sunscreen or a long-sleeve shirt to protect your skin from harmful rays. Don’t forget the sunglasses and hat, too. Clothing that wicks moisture away from your skin as you perspire keeps you cooler. One of the most important items to keep you safe is water. Drink plenty to stay hydrated.

Eat healthy. This seems like an easy thing to do with all the fresh vegetables and fruit at grocery stores and farmers markets. Beware of some of the foods associated with summer events. Backyard barbecues, campfire s’mores and ice cream treats can sabotage our best laid plans of staying fit through the summer.

Make summer a time to enjoy. Write down your summer 2017 goal and work toward realizing that goal. 

Make the most of every day, and you’ll make this summer your best ever.

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Of the many physical activities that improve our health, walking constitutes one of the most beneficial. Nearly everyone regardless of age or fitness level can participate in this simple exercise and enjoy the benefits of maintaining weight, improving heart health and enhancing mental wellbeing. Moreover, people tend to stick with walking, making it a life-long fitness choice. 

We’ve all heard that walking 10,000 steps a day is the goal. You might wonder where that figure comes from. Research indicates that isn’t a magic number, but rather a good indicator of how much activity a person achieves in a day. An inactive person takes about 3,000 steps or less per day, while 10,000 steps is equivalent to about 5 miles of walking.

Unless you work in a very active job, you probably won’t get that many steps in a day. To reach that goal of 10,000 steps, you’ll need to exercise for 30 to 60 minutes a day, the minimum daily recommendation by health authorities. So 10,000 steps offers a simple way to measure movement.

You can measure your steps in a variety of ways. Many smart phones now have the capability to measure your activity if you have your phone with you. Pedometers also measure steps and come with a variety of options that not only measure steps, but also distance and calories burned. Fitness Quick read more or view full article bands offer the latest in technology to measure steps. Most of them are wrist bands that sync to a phone app and include many features to help you in your fitness journey.

Keep in mind you don’t need to measure your steps to be successful. The most beneficial aspect of measuring your steps is that you gain information. Being able to set a goal and track progress toward that goal is what’s really valuable.

There are many ways to get your daily steps in. Go for a walk, hike or run. Attending an exercise class will boost your step count quickly. Try a dance class or any other cardio-type class. You can even get steps taking a water class. If your step counter isn’t waterproof, you can count on an average of 2,500 steps during a one-hour class.  

Other ways to gain a few extra steps is to park away from your destination, take the stairs or take your dog for a walk. Without even knowing it, you’re increasing your step count and reaping the benefits. To increase your heart rate, boost your metabolism and burn more calories, try increasing the intensity of your efforts by walking on an incline or quickening your pace.  

 Another reason walking is an excellent exercise that’s easy to do and stick with is you don’t need a lot of special equipment.  All you need is a positive attitude and a good pair of sneakers and you’re on your way.

It all starts with a single step. Are you ready to step in and step up?

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Looking forward to a new year almost always prompts reflection. Weight loss and a healthy lifestyle could make your list of resolutions again this year.   

There are many ways to improve health, but exercise tops the chart. Health clubs are a healthy option, but not the only option. Alternatives include exercising outdoors or having your own home equipment. The best option could be to combine all three.

Whether you’re joining a health club for the first time or have joined clubs in the past, many factors that come into play to make your decision a successful one.  Joining a health club won’t make you fit. What you do when you get there is what’s important.

Here are some essential factors to consider in making your health club choice.

Everyone is at a different point in their fitness journey, a different stage in life and have personal obstacles to overcome. The first decision needs to be made before you enter a health club. Define your expectations and obstacles and decide what’s important.

Choose a club that makes you feel comfortable the minute you walk in. Take into consideration the friendliness of the staff and other members, the music and smells. Can you picture yourself there? Maintaining a consistent exercise program is a difficult task. If you don’t enjoy spending time at the club, your chances of a success will diminish. A health club should be more than just a building with exercise equipment. You need to Quick read more or view full article create a relationship with your club.

The other members constitute another important factor.  Look around when you tour a club and see if you can relate to the other members. Take a tour of the club at the same time you plan to use it. This will give you an idea of the type of members with whom you’ll be working out.  Ask members why they belong to the club, especially those who’ve belonged for a long time. 

Know what to expect after you sign on the dotted line. Is there a free introductory program that will help you get acquainted with your new fitness home? A brief tour of the club alone won’t get you started on the right foot. You should feel comfortable knowing what you plan to do on your first visit. 

There should be a variety of equipment options. Equipment should be clean and in working order. This will tell you the club takes pride in its facilities and maintenance is important. If you’re a runner, make sure the club offers high-quality, runner-specific treadmills. If you like to stretch, make sure the carpet is padded and clean. In fact, make sure everything is touchable.  

Variety in a club will not only add value to your membership, but also keep you motivated. Check out the schedule for group exercise classes. Learn who the instructors and personal trainers are as well as their credentials and teaching styles. Take time to watch a group exercise class or small group training session.

Choose a club that offers educational pieces, such as beginning classes, newsletters, seminars and workshops. The more you learn, the more engaged you’ll become.

Making a health club decision is an important one.  You need to find value, comfort, motivation and education.  When all these pieces are combined, you’ll be on your way to creating a successful relationship with your club and a healthy lifestyle.Looking forward to a new year almost always prompts reflection. Weight loss and a healthy lifestyle could make your list of resolutions again this year.   

There are many ways to improve health, but exercise tops the chart. Health clubs are a healthy option, but not the only option. Alternatives include exercising outdoors or having your own home equipment. The best option could be to combine all three.
Whether you’re joining a health club for the first time or have joined clubs in the past, many factors that come into play to make your decision a successful one.  Joining a health club won’t make you fit. What you do when you get there is what’s important.
Here are some essential factors to consider in making your health club choice.

Everyone is at a different point in their fitness journey, a different stage in life and have personal obstacles to overcome. The first decision needs to be made before you enter a health club. Define your expectations and obstacles and decide what’s important.

Choose a club that makes you feel comfortable the minute you walk in. Take into consideration the friendliness of the staff and other members, the music and smells. Can you picture yourself there? Maintaining a consistent exercise program is a difficult task. If you don’t enjoy spending time at the club, your chances of a success will diminish. A health club should be more than just a building with exercise equipment. You need to create a relationship with your club.

The other members constitute another important factor.  Look around when you tour a club and see if you can relate to the other members. Take a tour of the club at the same time you plan to use it. This will give you an idea of the type of members with whom you’ll be working out.  Ask members why they belong to the club, especially those who’ve belonged for a long time. 

Know what to expect after you sign on the dotted line. Is there a free introductory program that will help you get acquainted with your new fitness home? A brief tour of the club alone won’t get you started on the right foot. You should feel comfortable knowing what you plan to do on your first visit. 

There should be a variety of equipment options. Equipment should be clean and in working order. This will tell you the club takes pride in its facilities and maintenance is important. If you’re a runner, make sure the club offers high-quality, runner-specific treadmills. If you like to stretch, make sure the carpet is padded and clean. In fact, make sure everything is touchable.  

Variety in a club will not only add value to your membership, but also keep you motivated. Check out the schedule for group exercise classes. Learn who the instructors and personal trainers are as well as their credentials and teaching styles. Take time to watch a group exercise class or small group training session.

Choose a club that offers educational pieces, such as beginning classes, newsletters, seminars and workshops. The more you learn, the more engaged you’ll become.

Making a health club decision is an important one.  You need to find value, comfort, motivation and education.  When all these pieces are combined, you’ll be on your way to creating a successful relationship with your club and a healthy lifestyle.
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Everyone knows what it’s like to feel tired. Fatigue is our body’s way of telling us it’s time for rest. With work, meetings deadlines and children, however, it’s easy to ignore these signs and power down another coffee or energy drink.

These quick fixes don’t overcome the need for rest, they merely subdue the symptoms for a brief time. The feeling of fatigue comes naturally, as your body will do the work and let you know. Depriving your body of its required rest will leave you with symptoms that are not only unhealthy, but also unproductive.

Sure, you can resist the urge to sleep to accommodate your busy lifestyle for a short time. Staying up late and getting up early are easy habits to start. But you could find you’re actually accomplishing less. Studies show adults need six to eight hours of sound sleep a day. Without this necessary allotment, the human brain and body don’t function to their full abilities. Work becomes complacent, family time scarce and workout regimens nonexistent.

While they sound like contradictory impulses, exercise will improve your overall fight against fatigue. According to researcher Patrick O’Connor, “More than 90 percent of the studies showed the same thing. Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise. It is a very consistent effect.”

When you find yourself in the middle of a fatigue battle, move. If you can’t make it to the gym, do Quick read more or view full article something to release those endorphins. Complete a series of jumping jacks or go for a brisk walk at the very least. Moving will keep you going. The best choice is to set aside a time in your day just for physical training. Whatever your fitness level, start doing something.

You are what you eat. If you hurriedly scarf down a fast food burger and fries every day for lunch, your body will treat you as such. If you prepare meals ahead of time that consist of all the food groups, you’ll have more time to enjoy the nutrients you’re giving yourself. Your body works hard for you all day, give it the essential things it needs and it will provide the energy you need.
To become the productive, family oriented, present individual to which you aspire, make yourself a priority. Ensure your six to eight hours of sleep each night, eat regular healthy meals and commit to 30 minutes of exercise at least five days a week. You’ll stay focused on tasks and enjoy the life you live with the people that matter most to you.  Read Less

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Your New Year’s resolutions very likely included weight loss. It all sounded so easy on Jan. 1. You were so excited, committed and motivated. Now, weeks later, some of the excitement has worn off. Even with the best plans, weight loss constitutes a difficult endeavor for everyone. So how do you stay on the right path to fulfill your goal?

Keep in mind that weight loss is a multi-faceted goal. That’s what makes it so difficult. You get set in your ways, and making changes can be tough. Successful weight loss involves nutrition, exercise, motivation, time and a specific mind set.  Here are some tips to help you in each area:

Nutrition goes hand in hand with weight loss. It’s your fuel for everything you do. In simple terms, if you consume more calories than you burn, you’ll gain weight. Although it’s not actually that simple, try to think of it as “good” choices versus “bad” choices. Choosing to eat an apple is a better choice than eating a cookie. Be sure to drink plenty of water.  Sometimes you’re just thirsty rather than hungry. Eating several small meals a day will help prevent becoming so hungry you snack and binge. The best tip of all?  Be careful of mindless eating — eating while on the telephone, in front of the television or in your car. Those are the calories that add up. Instead, take the time to enjoy the foods you’re eating.

The exercise portion not only Quick read more or view full article aids in weight loss, but also the numerous health benefits. Strive for a cardio workout to raise your heart rate. This strengthens your heart and burns calories. By adding strength training to your exercise regime, you’ll gain muscle. Remember that muscle burns many more calories than fat. Not only will you be burn more calories, but you’ll also become more toned and look better. 

Creating your goal was the easy part. Sticking to it is the hard part. Staying motivated EVERY DAY can be a challenge.  Try a few of these tips to help keep you engaged. Consider weighing yourself once week and making a log of your progress. Tell others close to you what you goal is and share your ups and downs with them. This will help keep you accountable. Write down a motivational quote every week and put it on your mirror where you can see it daily. Keep that goal in front of you. Keep your eyes on the prize.

Weight loss is a time-consuming process. That’s why it is important to plan out your weekly meals in advance. Shop and cook on the weekends to prepare for your week. Write down your exercise classes and workout times in your daily planner. Schedule them as if they’re an appointment you can’t miss. Make time for yourself. This goal is important to you, so make it happen. You make time for what’s important.

Reaching your weight-loss goal is a mindset. You’re the only one who knows how important it is to you. The reasons behind your weight-loss goal are unique to you. Maybe it’s your self-image, a special event or health issue. Make sure you remind yourself everyday why you’re doing this.

By putting all the pieces together, you’ll be successful not only in losing weight, but also creating a healthy lifestyle that will stick with you for life.
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Achieving a healthy and fit lifestyle involves more than just a few minutes of exercise here and there. A complete and balanced fitness plan includes four elements considered the cornerstones of fitness: cardiovascular, strength, flexibility and nutrition. When you incorporate all these elements into your fitness plan, you’re on your way to success.
Cardiovascular exercise: Cardiovascular exercise simply means you’re performing an activity that raises your heart rate. Cardio exercise is important. It not only strengthens your heart, but it’s also one way to burn calories and help you lose weight. Another benefit of cardio exercise is that it increases your lung capacity. It helps reduce your risk of heart attack, high blood pressure and diabetes. It releases endorphins into your system to help your mood and makes you feel better. It aids in better sleep and reduces stress. Some ways to achieve cardiovascular exercise include cardio machines, playing racquetball, brisk walking and dancing.
Strength training: Strength training is an important part of an exercise plan. With a regular strength training program, you’ll increase lean muscle mass and burn calories more efficiently.  You naturally lose muscle mass with age. If you don’t replace the lean muscle you lose, your body fat eventually increases. You might hear people say they don’t lose weight the way they used to. Strength training is essential at any age. It helps you develop strong bones.  It reduces your risk of injury. It can help reduce the signs and symptoms of many chronic conditions, including arthritis, Quick read more or view full article back pain, osteoporosis and diabetes. Did you know that a single pound of muscle burns between 30 to 50 calories a day as compared to a single pound of fat that only burns two to three calories a day? Some ideas for strength training include lifting weights; attending a group exercise class that includes weights, such as a BodyPump class; and functional fitness training that uses just your own body weight.
Flexibility and mind and body exercise: Flexibility is important because having flexible muscles allows your body to move easily. When your muscles and joints are able to have full range of motion, you have fewer limitations to your activities.  Reaching, bending and twisting are all movements made possible by flexibility in your muscles. Flexibility also helps maintain good posture. Stretching is often the most overlooked part of an exercise routine, but one of the most important. By stretching after a workout, you minimize muscle soreness. You can achieve flexibility a number of ways:  taking yoga or Pilates classes, using stretching machines or simply stretching on the floor.
Nutrition: The best laid exercise plans won’t be successful without a nutrition plan.  The fuel you put in your body is just that — fuel. Remember the old adage, “You are what you eat?”  Everything you eat and drink is part of your nutrition.  Nutrition is usually referred to as your eating and drinking lifestyle habits.  Keeping a daily food log is the first step to eating correctly.  Knowing exactly what you’re eating each day will help pinpoint the areas that are working and those areas that need improvement. This is so important, especially if weight loss is the goal. Healthy, natural foods should be the base of your diet and nutrition program.
Understanding and implementing the four components to a complete health plan is essential. Refer to it as a box. You need all four corners to make the box complete. After you create your box, watch and see what amazing things can happen. This box will become you: complete, strong, fit and happy.
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As the seasons change, it’s no longer summer, but not yet winter. Fall can be a time when exercise routines can waiver. It becomes too cold to continue with many of the summer activities you enjoy. You might even get a little blue realizing summer has come to an end and your favorite activities are over for awhile. But fall brings with it many other opportunities.

Here are a few tips to keep you active and ready to embrace this beautiful season:

Take it outside: Fall is the perfect time to enjoy the beautiful Grand Valley. With so many options to choose from — like mountain biking and hiking — there’s no reason not to get out and enjoy the scenery of vibrant colors.

Go exploring. Hike a new trail or visit a park. Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, Spending time out in nature and the fresh air does wonders for your mind as well as your body.

Layer your fall clothing: Learning proper fundamentals of layering for fall and winter activities can mean the difference between comfort and misery. It’s important to layer while exercising in chilly weather. You might feel cold at first. Then, as your body warms up, you might feel overdressed.

Follow the three-layer rule. The first layer next to your skin should be made of a moisture-wicking fabric, often called DriFit. This fabric wicks moisture away from Quick read more or view full article your skin so you don’t feel wet and cold.  The second layer should be a warmth layer and the third layer a protective layer, such as a windbreaker or something water resistant depending on the weather. Don’t forget your sunglasses.

Don’t be blue: Many of us get the winter blues as the weather gets colder and the days get shorter.  It might be tempting when waking up in the dark to hit the snooze button on the alarm, but don’t. With less sunlight, you might want to avoid the blues with increased Vitamin D.  Eat foods rich in this vitamin, such as fish, egg yolks and mushrooms.

Remember that exercise releases endorphins that enhance a good mood and feelings of happiness.

Watch the treats: By some estimates, the average American gains between 5 and 9 pounds during the holiday season that begins at Halloween and continues through New Year’s Day.

Halloween is a time when you stockpile bags of candy from the store for the one evening when a few trick-or-treaters could come to your door.  The day after, leftover candy offers the kids a sugar source that will surely fuel unhealthy eating habits into the holidays.

Then, people just put off losing weight until their new year’s resolutions. Remember that Halloween is just one day.

Plan ahead for the holidays: Take out a calendar early. Like now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing.

Keep your goals in mind throughout the holiday season. The time you allow for yourself through exercise, sleep, nutrition and organization will make the busy season more manageable.

Remember to eat right and buy healthy snacks.  Don’t fall into the trap of “I’ll start after the new year.”  This is really saying you’ll find an excuse no matter what time of the year. There’ll always be birthdays, parties and special events.

Enjoy the change of seasons. Fall is a perfect time to keep fitness routines on track. Instead of using the cooler weather as an excuse not to exercise, try using it as an excuse to exercise. Read Less

 Learning to balance life, with calmness and positive thinking is what yoga is all about. Yoga means “to join or yoke together” the body and mind into one experience.  Practicing Yoga dates back over 5,000 years. It combines three main areas: breathing, exercise and meditation.
    Breathing techniques are taught on the concept that breathing is the source of life in your body. The exercises in yoga are designed to put pressure on the glandular systems and promote total body health and well being.  The meditation part is learning how to quiet your mind. This silent time is to help heal from the outside stresses of life.
    There are over 100 different schools of yoga. The most common type and the one that most people associate with is Hatha Yoga. This is an easy to learn form of Yoga that combines physical movements and postures, with breathing techniques.
    Another type is Bikram Yoga that includes muscular strength and endurance, cardiovascular flexibility and weight loss.   This type of yoga is performed in a 95-105 degree environment. This promotes flexibility, detoxification and prevention of injuries. Warm Yoga is a similar type, but in a warm environment, not so extreme in temperature.
            Power Yoga is a practice that combines stretching, strength training and meditative breathing. Many of the poses resemble basic calisthenics, such as push-ups, handstands and side bends.  The pace of this type of yoga is much faster. Each move flows into the next without pausing. Although there are Quick read more or view full article many more forms of yoga, these give you an idea of what is available. Many instructors will use different forms of yoga incorporated into one class.
            Yoga can be practiced by most adults with varying degrees of abilities. There are some advanced classes that are not suitable for people with physical limitations from injuries or pregnant women. Always ask your doctor before engaging in an exercise program; however, there are special classes that incorporate yoga into a work-out with modifications. Don’t hesitate to ask questions and always listen to your own body.
            Taking your first yoga class, you can expect to enter a low-light room with soft music. You should wear  comfortable clothing. You don’t need special shoes; actually, most people are barefoot. You will have a mat, and props, such bands, blocks, and blankets. Your instructor will tell you how and when you may use these.    
            At the end of each yoga class most teachers bring their hands together in front of the heart, bow their head and say “Namaste” and the students bring their hands together and respond back. The definition of Namaste is “I bow to you”.
            The benefits to practicing yoga are numerous. Some benefits include flexibility, strength, posture, and improved breathing. Many people will say that they are too old or unfit for yoga. The truth is, you are never too old to improve flexibility. It stretches not only your muscles but also the soft tissues of your body, including ligaments and tendons. Nearly all of the poses in yoga build core strength in the abdominal muscles. With this stronger core strength comes better posture. You also become more aware of your posture in daily activities. 
            Most forms of yoga concentrate on breathing.  Learning to deepen or lengthen your breath will stimulate relaxation. Yoga also has mood and concentration benefits.
            I’ve had people tell me that they want fun and exciting group exercise classes — not one that is quiet and serious. Is yoga serious?  It really is.  It’s serious in this way.  Taking concentration to stretch your muscles, focus on your breath and clear your mind.  It’s harder than one might think, and it does take practice.
            If you are already a “yogi” then you understand all this. If you’re not, hopefully this helped answer some of the questions you may have had about yoga. Challenge yourself to try a few classes for a couple weeks and see if you don’t feel what amazing qualities you can attain from this form of exercise. Namaste!    Read Less

What do you think of when you think of spring?  I asked a number of people to say three things that came to mind when they were asked this question.  Some of the answers include:  backyard barbeques, hiking, flowers, warm weather, spring house cleaning, vacation, golfing, and the list went on.  So what did I think of?  I usually include many of these in my answer but this year is different. I have had to step back after being diagnosed with ovarian cancer last summer. 

   As a feature columnist for health & wellness, I decided to write my column from a different perspective this month.  I’m not going to tell you the importance of exercise and healthy eating.  We already know that, right?  I have been asked many times how this experience has changed me.  It has indeed changed me physically, but more importantly, it has changed the way I view things.  Instead of resisting change, I now embrace it.

     Spring is a time of change.  It is a time of renewal. It’s a time to enjoy outdoor activities.  Living in the Grand Valley, our “backyard” is filled with opportunities.  I am amazed how many things there are to experience.  Spring is the perfect time to think about all our senses and how we can embrace this season of change.

            Think about sight!  The grass is getting greener, the trees are filling with leaves and the sky is blue.  The Colorado National Monument stands Quick read more or view full article proud, as the Book Cliffs and Grand Mesa outline our city.  Watch some evening as the sun sets and how beautiful these formations look constantly changing with the lowering sun.

            Listen to the birds!  Listen to children laughing! Ask how someone is doing and really listen to their answer.  The art of practicing yoga or meditation allows your mind to focus on your senses.  We live in such a hurried, over stimulated world it can be hard to teach your mind to slow down.  Spring is a perfect time to stop and listen.

            Feeling my head as my hair is beginning to grow back is honestly not something I EVER thought I would feel.  Pet your dog! Put your hand in the cool water of a stream. Walk barefoot through the grass. Hug someone you love!

            Our sense of smell is heightened in the spring with the blooming buds, plants and flowers.  The calming effect from lavender is my favorite. Savor the smell of a home cooked meal.  Enjoy the fresh scent after a rain shower.

            Patiently awaiting the arrival of fresh fruits and vegetables, I can almost taste them!  Biting into a fresh peach or cob of corn is worth the wait.  I remember helping my grandparents with their huge garden in Wyoming.  At the time I thought it was so much work.  Now, it’s a cherished memory.  Take the time to enjoy every bite of your next meal.  Be grateful.

            As the seasons change, we move from winter to spring.  With that change comes about changes in weather, activities, plans and priorities.  Take the time to think about your life and what is important to you.  Embrace the change of seasons by taking the time to become aware of your senses. What does spring means to you? Read Less

Corporate wellness” is the new buzz phrase.  It isn’t a new concept, but one that has moved into the forefront in the minds of many businesses today.   Since health care costs continue to sky rocket and the economy remains challenging, business owners and managers are being forced to look at all costs related to their number one asset – their employees!

The benefits of fit employees are numerous for both the employer and the employee. There are many benefits from a monetary stand point such as the fit employee is less likely to get sick.  Reduced absenteeism and reduced health care expenditures top the list.

Other benefits include having employees with more energy.  This energy allows the employee to stay focused at work.  A healthy and fit employee also tends to have a higher level of self-confidence in themselves and inspires confidence in others around them.  Employees, who know how to set fitness goals and stay motivated to exercise, will also be goal-oriented at work.   Leading a life with a good attitude and less stress is also a benefit of a healthy and fit employee.

How does an employer go about a wellness program? When looking for a company wellness program, look for one that is more than just a gym membership.  Employees come in all shapes and sizes, and most importantly different fitness levels.  Because of this fact, it is important to find a wellness program that takes this into consideration. Employees need to feel comfortable Quick read more or view full article and not intimidated.  They need a place to go where there is someone who will help to guide them into fitness, teach them goal-setting, nutrition, exercise and how to create a road map for success.

In addition, the wellness program should offer education to the employer and the employee. It is not only learning wellness at work and in the gym, but taking that education into their home life.  This will help create an actual lifestyle change.

Whether the company wellness plan is paid for by the employer, employee or they share the cost, there needs to be some kind of commitment.  Often times when the wellness program or fitness membership is completely free with no guidelines, it is difficult to hold the employee accountable. When there is no accountability, the programs are often viewed as not being valuable, therefore fail. The key to any wellness program is involvement.  The way to get healthy and fit is to participate.

We all want our employees to enjoy their work environment, and to bring the best of themselves to their jobs every day. Encouraging our employees to embrace fitness as a lifestyle choice pays off in numerous ways!  Read Less

When did sleep become such an important health issue facing so many people? I don’t remember a time as a child when I couldn’t sleep. I do remember not wanting to go to bed, like most children, but actually climbing in bed and not being ABLE to sleep – it didn’t happen. I didn’t lay there staring at the ceiling with a list of things that I didn’t get done that day. I’m not sure when it changed, but that cloud of thoughts now lingers above my head. It includes not only what I didn’t get done today, but also, what needs to be done tomorrow.

There are many reasons why you may not be sleeping well. Stress may top the list for many people.

Sleep is so important to the well-being of your body and mind. Without it, you are unable to concentrate on your work and you can become irritable and fatigued.  The feeling of being rested and fresh gives the world the “best you.”

There are so many things you can do to help insure you a good night’s rest. One way is to create a “sleep hygiene”, which is a routine that you do each night before bed. It prepares your body and mind for a good night’s rest.  Part of this routine is to make your sleeping environment comfortable. Be aware of the temperature of the room and the lighting, keeping in mind that this is where you wind down. Balancing your Quick read more or view full article checkbook or even watching television should not be done in bed as it causes you to be alert. Pet lovers may even consider having pets sleep in another room. Although I do not take my own advice on this one; my snoring golden retriever does affect my sleep.

Other parts of your nightly sleep hygiene can include wearing comfortable pajamas, brushing your teeth and washing your face.  Anything you do to prepare your body and mind for sleep will help you to unwind.  “You need to be able to shut down your mind and clear your thoughts.” suggests Crossroads Fitness Yoga Instructor Rhyssa Ferris, during one of her relaxation and restoration workshops, “There are distractions all around you. Learning to concentrate on your breathing and not letting your mind wander will help.”

There are other tips to help beat insomnia that may require changing your lifestyle and some of your behaviors in order to sleep better. Try to wake up at the same time each day. This consistency will help your body begin to know when it’s time to sleep. Another tip is to avoid consuming stimulants such as nicotine, caffeine and alcohol. Also, some medications can cause a restless night’s sleep. In addition, eating and drinking right before going to bed activates the digestive system and can keep you up.

Another remedy for insomnia is exercise.  By exercising regularly, you can improve your sleep, both in quality and duration. It is important to exercise at least three hours before you plan to sleep. Engaging in Yoga or other mind and body exercises can also teach you relaxation techniques that can be practiced when trying to improve your sleep habits.

Most adults need seven to eight hours a night of quality sleep. It’s during that time that we relax and rejuvenate our bodies. Sleep is so important for your health and well-being, your concentration and your mood. By trying to improve your sleep hygiene and creating healthy habits, you will be sleeping soundly in no time. Your “to-do” list will wait until morning! Read Less

 Going places where we are familiar, doing things that come easy, being around that someone special with whom you can totally be yourself – All forms of comfort! So when you think of comfort, do you think of a health club? Honestly, walking into a gym or health club for the first time can be intimidating. 
            When you are looking for a health club home there are many factors you may consider to help you choose the right one.   There are obvious reasons such as location and amenities.  Let’s also consider some of the “not so obvious” ones:  what they represent, programs they offer, and the member experience.
            One idea is to do a little homework before you go into a health club.  Call them ahead of time and see how you are greeted.  A friendly and knowledgeable voice which invites you to come to their business leaves a positive impression.  Check the website and see what they offer.
            Location is important to many people, but not always the most important.  If the club is too far away from home or work, you may find yourself using the “excuse card” and not going.  The amenities need to fit your activities and lifestyle.  Amenities may include weights, group exercise, pool, racquetball, locker rooms and /or childcare.  Make sure that the club has what you currently like to do or need in a health club.  Extra amenities are nice, so you have the option to try something new!
            Quick read more or view full article Try it first.  Before making a commitment, see if it feels right to you. Find a health club that offers a “free” trial or a money-back guarantee policy.  Then, actually go in and work out a couple times.  By actually using the club, you can tell how well it is maintained and cleaned.  Ask yourself if everything is touchable?
            One of the most important pieces of advice – Meet the members!  Nothing tells you more about a place than the people who are there using it.  Moms who take their little ones to the Kid’s Club are very careful with whom they leave their kids.  Ask the person next to you on a cardio machine about their member experience.
            Your member experience begins with the first phone call. The salesperson should be concerned about YOU and your wants & needs.  Not everyone joins a health club for the same reason.  If you are new to exercise, see if the club offers an orientation program to get you started.   Maybe you want to hire a personal trainer.  Ask for trainer bios, certifications and training specialties.  Finding the right match for you will help in your success.
            Our members tell us what’s important to them.  They find comfort in coming to a place numerous times a week to find their favorite activity in a clean environment.  Hearing their name when they walk in the door, visiting with friends, getting motivated & energized by a workout from an instructor who really cares about their needs, is what it’s all about.  Choosing a health club where you feel at home, becomes familiar, fits your needs, where you are welcomed – that’s comfort! Read Less

Why is it that some people seem to stay thin no matter what they eat?  They are the ones you see eating a huge hamburger and fries, as you sit across the restaurant putting your chicken breast and veggies in your phone calorie counter and wondering why you can’t lose those extra ten pounds.  Your metabolism may be the reason.

Metabolism, put in simple terms, is how your body converts the food you eat into fuel and how efficiently your body uses that fuel.   The rate that your body burns that fuel (or calories) is directly related to losing or gaining weight.   Ah-ha, so we can blame our metabolism for those extra ten pounds!

It is true that there are certain factors that control your metabolism that you can’t change.   One of them is your age.  Your metabolism rate naturally begins to slow down after age 40; a little reminder from your body that you are no longer a youngster and need to start caring for your body in a few different ways.  Another factor is your gender.  Men generally burn more calories at rest than women. Being a woman, this seems slightly unfair. There are other factors including heredity or medical problems that can influence the rate that your body burns calories.  Although we may be unable to change some things, the good news is that there are things we can do improve our metabolism rate.

Among the best ways to boost your metabolism is exercise!  Quick read more or view full article It is important to combine both cardiovascular exercise and strength training to your regimen.  Cardiovascular exercise, such as running or biking, can burn many calories.  While strength training may not burn as many calories during your workout as cardiovascular exercise, your body continues to burn calories long after your work-out is over.  This is important to know because muscle burns more calories than fat – a lot more!  According to Crossroads Fitness Personal Trainer, Jess Cassinari, “Every pound of muscle in our bodies can burn over 30 calories a day, while each pound of fat burns only 2-3 calories a day.” If you include strength training into your workouts regularly, your muscles will work hard for you all day long.

Nutrition is another way to improve your metabolism.  You will be happy to know that “crash” dieting is NOT the answer.  Actually, when you deprive your body of food, your metabolism slows down causing the reverse effect.  When you do eat, your body will hang on to those calories, as your body is functioning as if it’s starving.  Most of us have attempted a diet that was unsuccessful. Chances are it didn’t work because our bodies were not supplied with enough nutrients to function normally. Then when we did eat (or cheat, as we probably referred to it as) we probably overindulged. Don’t cut yourself short on the fuel that keeps you moving.  Your best bet is to eat more often.  Eating small, nutritious meals more frequently will help keep your metabolism awake.  

Here are some additional nutrition tips that can help increase the rate of your body’s metabolism.  Add a little more protein to your diet.  Your body uses more calories to digest protein than it does digesting carbohydrates.   Some sources of protein rich foods include turkey, fish, nuts, beans and eggs.   Another tip is to spice up your dishes with red pepper flakes.  The chemical compound in spicy food can increase your metabolism temporarily.   Don’t forget to include water in your daily routine.  Your body needs to be hydrated to properly use the calories you consume. 

There are many factors that influence the rate in which your body burns calories such as gender, age, and genetics. It is easy to blame those extra pounds on factors you can’t change, however this doesn’t mean you have to settle for a slow metabolism.  Knowing that by changing your eating habits, exercising and building muscles, you can speed up the rate that your body burns calories.  The benefits will show not only on how you feel, but on the scale as well.
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