Category Archives: Reference

4 Reasons Not to Skip Your Warm-Up and Cool-Down

fi_Proper-Warm-Up-and-Cool-Down-with-Exercise

If you consider “warming-up” and “cooling down” to be the walk back and forth from your car to the gym (guilty!), there’s a good chance you’re missing out on some added health benefits that come from book-ending your workout properly.

Not only does it help you make the most of your current sweat session, but it also helps protect and prepare your body for your next workout. Here are four more reasons to prime your muscles pre- and post-exercise:

1. Decrease perceived exertion. Refer to Newton’s law of inertia (“A body at rest remains at rest, and a body in motion continues to move at a constant velocity unless acted upon by an external force”), and it’s easy to see why a workout feels easier when you’ve taken the time to ease into it versus starting out cold.

2. Work harder, reduce injury risk. A gradual warm-up circulates oxygen-rich blood throughout the body, fueling muscles and safely preparing them to better absorb shock, impact and other demands associated with all types of exercise.

3. Remove waste products. Anaerobic exercise (think intense bursts where you’re out of breath) builds lactic acid in muscles and can cause painful swelling, so cooling down properly can help the body flush toxins and usher in oxygen and other healing nutrients.

4. Burn more calories! Every little bit counts, and stacking an extra 10 minutes of movement to both the beginning and end of your workout means you’re getting more bang…er, burn…for your buck every time you exercise.

Stay tuned for an upcoming post where I’ll be covering some suggestions for simple warm-up and cool-down exercises!

Happy Earth Day! 5 ways to “green” your exercise routine

earth day

Most people equate Earth Day with reduction, whether it’s waste, electricity or water, but you can also celebrate the holiday by doing something positive – both for the planet and your health.

One idea? Escape the confines of your gym with an outdoor workout. Not only do jungle gyms and park benches double as fun ways for sneaking in strength training, but a recent study from the journal of Environmental Science and Technology also found that there are actual benefits to your mental and physical well-being by exercising outside.

Now that’s the gift that keeps on giving long after the holiday.

Below are four more ways to show your appreciation for Mother Nature while breaking a sweat today:

  • Use equipment that doesn’t require electricity. Try a manual treadmill, such as the TrimWalk, which requires no power (unless you count sheer willpower, of course). Simply set the pace and go, and when you’re finished, it folds and stores conveniently under a bed. If you’re up for a bigger challenge, try a bike generator, which allows athletes to translate their exertion into energy, in the form of a 12-Volt battery.
  • Practice eco-running. The mission? Simply lace up your running shoes, grab a garbage bag and jog around town, filling it with trash. Sure, in the grand scheme of things it’s a small step, but it’s more about raising awareness for personal responsibility and creating momentum for a more positive impact on the planet. Visit EcologyRunner for more information on this movement, a brainchild of Samuel Huber, who created it to merge his two passions.
  • Participate in a local Earth Day event. Get involved, and help rally your community to make a difference! Visit EarthDay.org to view a list of events happening around the world, including celebrations, beach clean-ups, conservation talks, conferences, festivals and more.
  • Get some eco-friendly fitness gear. Enhance your workout with equipment that works well and does some good. For example:
      • Amplify your ability to give back with LSTN Troubadors headphones. Not only are they made of reclaimed beech wood, ebony wood or cherry wood casing, but for every purchase, the company will also help restore hearing to a person in need through the Starkey Hearing Foundation.
      • Close the gap between your active lifestyle and others’ needs with the MiiR Growler water bottle. For each bottle purchased, one person in need is supplied with water for a year.
      • Finally, hydrate responsibly with Treeson spring water. For every bottle sold, a tree is planted — and each bottle comes with a mailing label so it can be returned via USPS to be put through a special process that turns it into clean energy used to make more bottles.

How are you honoring Earth Day this year? 

Combatting every athlete’s ‘dermy’ little secret: Dry skin

Source: David Brinley/Runner's World

Source: David Brinley/Runner’s World

Sun. Sweat. Wind. Chafing. Chlorine.

We talk a lot about the benefits of a good workout, but we often overlook the toll that training can take on our skin.

That dryness, tightness and cracking  is not only painful, but it can also leave you prone to infections. And let’s face it, when I’m trying to stay on top of our already-jammed training schedule, the last thing I want is to end up sidelined by an issue with my epidermis.

But don’t worry; you don’t have to be left high and dry. Dermatologists say there are plenty of ways to find relief by implementing a few simple changes to our daily lives.

“Keep your baths and showers short and make sure you use warm, not hot water,” says board-certified dermatologist Stephen P. Stone, MD, FAAD, professor of dermatology and director of clinical research, Southern Illinois University School of Medicine, Springfield. “Switching to a mild cleanser can also help reduce itching, and be sure to gently pat the skin dry after your bath or shower as rubbing the skin can be irritating.”

Dr. Stone shares a few more tips to relieve dry skin:

1. Apply moisturizer after getting out of the bath or shower. Ointments and creams tend to be more effective than lotions. Slather it on while skin is still damp to seal in moisture.

2. Read ingredients on skin care products. Deodorant soaps, alcohol-based toners and products that contain fragrance can irritate dry, sensitive skin. I look for more natural skin products with fewer ingredients to help reduce flare-ups.

3. Use a humidifier to add much-needed moisture to the air. Bonus: It also keeps nasal passages and sinuses from drying out; otherwise they won’t produce enough mucus or the mucus becomes too thick and can’t drain, making germs more likely to cause infections.

4. Wear soft fabrics that breathe, such as 100 percent cotton. If you want to wear wool and other rough fabrics, wear a soft fabric underneath. I break this rule while training (synthetics wick sweat better), but try to follow it otherise.

5. Don’t skimp on hand washing, which can remove harmful bacteria and viruses — especially at crowded gyms! If you need to wash your hands frequently, moisturizing hand sanitizers are a good alternative.

6. Apply hand cream after each hand washing. If more relief is needed, dab petroleum jelly on your hands before bed. If your hands are frequently immersed in water, wear waterproof gloves to help protect them.

I’d also add a few sport-specific tips of my own to the list:

7. Stay sun smart. It’s better to be safe than sorry, so slather SPF on all exposed areas — not only to keep skin from drying out, but also to help prevent skin cancer problems later.

8. Get rid of that ‘chlorine cologne.’ I recently interviewed Karen Allard, creator of the TriSwim product line, who spoke about the importance of removing chlorine molecules from skin post-swim.

9. (Don’t) show some skin. Combine cold temperatures and low humidity with long hours of exposure, and you’ve got a recipe for windburn. Protect delicate skin by wearing layers, and on harsher days, consider face masks, gloves, arm warmers, etc. to shield yourself from the elements.

10. Prevent potential problems. We all have those special hot spots that form from constant rubbing and chafing during long runs and rides, so lubricate skin ahead of time with products such as Ruby’s Lube, TriSwim and BodyGlide.

How do you minimize the damage to your skin during workouts? 

Spring clean your workout routine

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Even if you’ve maintained a regular workout program throughout the winter, there’s a good chance you’ll hit a plateau at some point, so spring is an ideal time to switch up your workout routine.

Why? Much like your mind, your body becomes bored with predictability, so a change of exercise scenery may be all that’s needed to keep it from becoming acclimated — and unresponsive — to your efforts.

Here are a few ways I like to spruce up my workout regimen for spring:

– Shake up your schedule. Early bird? Take advantage of the extra hours of daylight to get active in the evening. If you’re a night owl, challenge yourself to get up an hour earlier to get your workout done before work.

– Try a change in venue. If the cold weather has had you cooped up all winter, take it outside. Or if you’ve been out battling the elements for the past few months, mix things up with a weekly group class for cross-training.

– Play with sequence. If you break workouts into specific combinations of body parts on different days (say, legs/back, arms/shoulders, chest/abs), pair them oppositely to force your body to adjust.

– Get some new gear. Nothing makes a workout more fun than trying out the latest and greatest exercise equipment. Case in point: I just got a new set of wheels, and I’m loving the new challenge of honing my skills on the bike.

– Develop a need for speed. Repeat after me: “Intervals are my friend!” Scrap your usual pace and add in walk breaks and sprints to trick your body into working harder.

– Tune-up your fuel. Re-evaluate your current dietary habits, and make a few incremental, measurable and attainable changes in what you consume, whether it’s adding in more fruits and veggies – or cutting down on junk food. And don’t forget to hydrate!

– Set the mood with music. Shop around on iTunes for new exercise mixes, sample a new music genre or allow personalized music sites, such as Pandora or Spotify, to suggest songs for you.

– Use the buddy system. Sometimes all it takes is a little company (i.e. my Monday SweatGuru runch dates) to kick it up a notch; picking up a partner can be a huge motivator in terms of support, friendly competition and accountability.

Try easing into a few changes at a time; do too much too soon, and you’ll risk getting injured. Always consult your doctor before beginning a new workout program, and use common sense – be sure to stop exercising if anything hurts.

How do you adjust your workout routine to stay fresh in a new season?

Winter running 101: Five essential tips

Source: Roberto Caucino/Shutterstock

Source: Roberto Caucino/Shutterstock

Navigating winter’s gauntlet of snow, ice and negative wind chills can be daunting for even the most devoted runners (I’ve had my own share of “raingry” days here in the Bay Area recently, that’s for sure).

But shorter days, frigid temps and fluctuating elements are no reason to put your workout plans on hold until spring. Follow these five tips for mastering cold-weather running, and you’ll set yourself up for a much more enjoyable season.

1. Layer up: Start with a synthetic base layer (read: not cotton) to wick sweat away from skin and, depending on the conditions, add an insulating mid-layer and a waterproof outer layer. This not only helps trap air to keep you warmer, but it also gives you options for fending off a variety of elements.

2. Don’t overdress: To avoid overheating and excessive sweating, dress as if it’s 20 degrees warmer than the current temperature. You should feel chilled when you walk out the door, but a few minutes into the run, your body temperature will rise naturally and make up the difference.

3. Protect feet: Pair high-traction, waterproof shoes with wool socks, which are great for wicking away wetness while maintaining warmth. If you want even more stability, try Yak Trax, an ice traction device with spikes and steel coils that’s anatomically designed for use with running shoes.

4. Slow down: Running on snow requires more stabilizing muscles for balance, so keep the effort easy and reduce overall mileage, as needed. If it’s super icy, use good judgment by steering clear of busy streets, taking a rest day or hitting the treadmill; there’s no use tempting fate only to end up with an unnecessary injury.

5. Factor wind: Protect any remaining exposed skin with a thin layer of Vaseline (or try this easy, DIY hand salve) to prevent windburn or frostbite. And to avoid that mid-run, bone-chilling blast in the face after you’ve broken a sweat, begin your run into the wind, so you can finish with it at your back.

What do you do differently during the winter running season? 

DIY Beauty: 7 tips for preventing chapped lips this winter

Source: Daily Star

Source: Daily Star

We may have avoided the Polar Vortex here in the Bay Area, but there’s one winter workout challenge that can creep up regardless of geography: chapped lips.

That’s right, you can thank all that dry air and lower temperatures for completely zapping lips of moisture, and since the skin on this part of your body doesn’t secrete any oils, it’s always more susceptible to drying out.

But there are a few precautions you can take to help prevent that painful tenderness and cracking this season; kiss Cheilitis (that’s doctor-speak for dry, chapped lips) goodbye by doing the following:

Source: Prevention

Source: Prevention

1. Resist the urge to lick. When it comes to moisturizing, saliva is only a temporary solution; it has a drying effect when it evaporates, plus it contains digestive enzymes that can irritate lips.

2. Hydrate from the inside. Cold weather amplifies the dehydrating effects of sweat loss during workouts, so it’s important to rehydrate skin by drinking ample amounts of water. Not sure how much is enough? Do a quick urine check: It should be light in color, almost like lemonade.

3. Hydrate from the outside. If you’re cranking up the heat, it’s important to also infuse the surrounding air with moisture. Run a humidifier in your bedroom to help prevent lips from drying out while you sleep.

4. Slather on a protective barrier. Keep lips soft and supple with lip moisturizer. I keep a steady stream of balms, glosses and sticks in rotation (mostly because I’m always losing the little buggers), but right now I’m using Miracle Skin Transformer’s Lip Rewind  in “Love” ($24). Shea butter and coconut oil hydrate, SPF and Vitamin E protect, and I like the pepperminty flavor and menthol tingle — plus, $5 of every purchase goes to the Children’s Action Network, a national non-profit dedicated to finding loving families for waiting foster children.

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5. Stay sun-safe with SPF. Those rays are still strong, so it’s important to protect from dehydration and damage with a sunscreen-enhanced lip balm (see above). For maximum protection, the American Academy of Dermatology recommends a minimum sun protection factor of 30.

6. Cover up with clothing. When the weather’s particularly harsh, take care to cover the delicate skin on your face with a lightweight, form-fitting material, such a scarf or face mask. Not only does it help to warm the air you breathe, but it also defends against severe cold and chapping from wind.

7. Think before you drink. It’s tough when the tendency is to want to curl up with a hot toddy, but try to limit the amount of alcohol and caffeine consumed, as these drinks are particularly dehydrating to skin. Instead, try a warm cup of tea or hot cider, both of which will warm your belly without parching your pout.

How do you keep lips from drying out during winter workouts?

Don’t throw in the towel: 5 tips for sticking to New Year’s resolutions

Source: Paula Bronstein/Getty Images

Source: Paula Bronstein/Getty Images

We all know that making New Year’s resolutions is easy. Keeping them for the next 360-odd days? That’s the tricky part.

But you’re not alone in the annual struggle – by now, almost one-third of Americans will have already cheated on their resolutions, according to a study conducted last year by research and consulting firm YouGov.

The silver living, though, is that there are a few simple strategies to make those resolutions stickier – and help preserve your sanity in the process:

1. Keep your eyes on the prize. We’ve all heard the expression, “Out of sight, out of mind.” Well, the same applies to resolutions; whether it’s a gym class calendar taped to the fridge to remind you to hit up the weekly spin class or a mantra stuck to the bathroom mirror to cue positive self-talk for the day, put it out there – front and center.

2. Eat it like an elephant. How, you ask? One bite at a time! A large, long-term goal is great, but by breaking it into smaller pieces you get to enjoy the satisfaction of achieving each of the smaller goals. And a series of incremental accomplishments will keep you on track and make you feel good, whether or not you actually go on to accomplish your ultimate goal.

3. Aim for a 30-day stretch. It takes about a month to form or change a habit, if you’re focused and consistent with it. This is just a ballpark number and can vary from person to person and habit to habit, but starting with a 30-day challenge is often just the jump-start needed to form your desired routine.

4. “Don’t let the perfect be the enemy of the good.” Heed these wise words from French philosopher Voltaire, and instead of pushing yourself to an unattainable “perfect,” accept that “good” really is enough. Forget the all-or-nothing mentality; aim for 80 percent, and avoid that inevitable cycle of self-loathing when you need a day off from the gym or indulge in dessert at dinner.

5. Think like Pavlov. We all know that following through on a resolution can take some perseverance, but a little positive conditioning can go a long way. Buy some new workout gear for the gym, plan a mini trip to keep stress levels low, or even splurge on a fancy piece of kitchen equipment to encourage more dining in. Whatever it is, celebrate your successes – and ensure future ones – by treating yourself to something that’s fun and in support of your resolution.

What helps you stick to your New Year’s resolutions? 

Resolution rehab: Strategies for a healthier 2014

Source: Dreamstime

Source: Dreamstime

You’ve said it before, and you’ll say it again, “THIS will be the year I finally get in shape/lose some weight/run that race/go to the gym/eat better/etc.” But right about now, many of us find ourselves in the same predicament: creating excuses for the past and making more vague promises for the future.

But it’s not to late to get back on track and break the resolution-relapse cycle in 2014. Challenge yourself to make this year different; keep these guidelines in mind, and you’ll be well on your way to conquering those goals for the New Year:

– Change your mindset. “Resolution” has become a four letter word. Few people keep them, and most forget about them come February. So instead of feeling destined for failure, think about resolutions in terms of slow, sustainable lifestyle changes rather than cold-turkey cutoffs.

– Make it measurable. Saying that you want to “lose weight” in 2014 won’t cut it; you’ve got to define the goal and give yourself deadlines to keep things on track. For example: “I will lose one pound every two weeks for the next six months,” or “I will do three cardio sessions and two strength training sessions per week.”

– Be realistic. If you know something hasn’t worked on the past, it’s time to try a new approach instead of hitting your head against the wall over and over again each year. Positioning yourself for success means starting with do-able changes and building from there, versus choosing a grandiose goal that you know is long shot.

– Don’t expect perfection. It’s important to avoid an all-or-nothing mentality because slip-ups are inevitable. So instead of allowing a setback to completely derail you from your goal, accept it as a learning experience and move on. In the wise words of my grandfather, “Tomorrow is another day.” So don’t let today’s mistakes impede tomorrow’s successes.

– Pace yourself. Remember that the tortoise’s wisdom always rings true: Slow and steady wins the race. Rather than going full bore for a week only to end up exhausted and worn out (or worse – injured), think of your goals in terms of its longevity.

– Hold yourself accountable. Even the most committed people have peaks and valleys in enthusiasm, so use a log to track your progress and ensure you’re continually making strides towards your bigger objective. See yourself slipping? Readjust, step up your effort and get back on track before you veer too far off course.

– Don’t go it alone. Whether you thrive on the support or competitive spirit of the buddy system, there’s no doubt that having a partner in crime packs a punch towards tackling those goals. So find a like-minded friend and keep each other honest – while still managing to make the experience a fun one.

– Celebrate successes. You’re working hard, so be sure to reap the rewards along the way in order to stay inspired. Lost some weight? Buy a new shirt to show off for date night. Adopted healthy eating habits? Allow yourself one “cheat treat” a week to give yourself something to look forward to. Made it to every gym appointment this week? Schedule a massage to soothe those tired muscles. After all, you’ve earned it!

How will you make sure your resolutions stick this year?

Fight the flu: 8 tips for beating bugs this season

Source: Spencer Platt/Getty Images

Source: Spencer Platt/Getty Images

With widespread outbreaks inevitable and not a cure in sight, there’s no denying it could be another nasty cold and flu season.

While over-the-counter treatments can bring some relief and help shorten the duration of symptoms, your best bet is to take a preventative approach to try to ward off bugs before they take hold.

Below are a few immunity-boosting tips to help stave off sickness this season:

1. Get a flu shot. Yes, the CDC recommends a yearly flu vaccine as the first and most important step in defending your body from viruses. Although there are many different flu viruses circulating, the vaccine is designed to protect against the three that research suggests will be most common.

2. Wash your hands. One of the simplest yet most effective ways in which you can stop bugs from entering your body is by practicing the correct hand washing technique. Use warm water, plenty of soap and do it for about 20 seconds (Need a timer? Hum the “Happy Birthday” song from beginning to end twice).

3. Mind your diet. Sugar can suppress the immune system, so cut back on holiday sweets and alcohol, wherever possible. Instead, load up on antioxidant- and vitamin-rich fruits and veggies, which help keep your immune system running strong.

4. Manage stress levels. Another immunity-killer is both chronic and daily stress, which will leave your body ill-equipped to fight infections. Decrease stress by taking some time out, whether that’s practicing meditation, getting a massage or simply going for a walk.

5. Get ample rest. Along those same lines, a tired body is one that’s also more prone to illness. Aim for a good stretch of uninterrupted sleep each night, ranging anywhere from seven to eight hours for most adults.

6. Break a sweat. The health benefits of exercise are endless, including increased circulation and blood flow, which helps keep your immune system oxygenated and strong – not to mention, it’s a terrific way to reduce stress (see No. 4 above).

7. Stay well hydrated. Most of us need around half an ounce of non-caffeinated fluids for each pound of body weight daily to maintain proper hydration. This helps detox the body, carry nutrients to cells and keep mucous membranes moist, which lessens the likelihood of cold or flu bugs invading your nose or lungs.

8. Look on the bright side. Finally, do yourself a favor, and lighten up. Scientific evidence shows that laughter not only helps people breathe easier, but it also massages the heart and vital organs and may increase the release of disease-fighting cells of the immune system.

What are your secrets to staying well during cold and flu season? 

10 tips for healthier eating at this year’s holiday parties

Source: PGOA Media

Source: PGOA Media

Most of us have a love/hate relationship with holiday appetizers; we love to eat them, but hate the toll they take our waistlines come January.

Here are my 10 tips on how to indulge in delicious party starters without finishing the season filled with regret.

1. Start with a strategy. “Heavy appetizers” do not a meal make; although it may sound counter-intuitive to eat dinner beforehand, you’ll be less apt to overindulge at that next soirée if you arrive without a grumbling tummy.

2. Come prepared. Better yet, bring your own delicious dish to a potluck, and rest assured you’ll have something good to snack on without blowing your healthy eating habits over the holidays.

3. Make simple swaps. Get creative with traditional recipes; use yogurt in place of sour cream, try ground turkey instead of beef, drop creamy dressings in favor of vinaigrette, and sprinkle a salad with walnuts instead of croutons, just to name a few.

4. Go nuts…in moderation. Fast and festive, protein-packed and full of “good” fat, nuts are a favorite holiday snack. They’re healthy, too – just not in an excessive number of handfuls.

5. Corner the crudités. Fill up on veggies during the first round, and you’ll not only squeeze in a few of your recommended daily servings, but you’ll also be less tempted by the siren song of the pigs-in-a-blanket platter on round two.

6. Amp up flavor, not fat. It’s easy to make a meal of the cheese tray (guilty, as charged), but try to target dry, aged varieties over soft ones; not only will you need to nibble less of a bolder-tasting cheese, but it’ll also pack fewer grams of fat and calories.

7. (Try to) fly by anything fried. Does this one need any explanation? But if you simply can’t part with a family-favorite recipe, try baking for the same crunchy texture with diminished damage to the diet.

8. Seek smarter dips (and dippers). Steer clear of anything that oozes, skip the chips, and opt instead for something veggie-based, such as this Seven-Layer Fat-Fighting Dip from TV’s Dr. Oz.

9. Rethink the drinks. By all means, toast to the season with your favorite cocktail or glass of wine – just don’t go overboard, lest you’ll be tempted to throw caution to the wind…diet, and otherwise (and, let’s face it, no one likes a sloppy party guest).

10. Remember, less is more. Follow the lead of the French, originators of the phrase “amuse-bouche” (meaning, “amuse the mouth”), and go for for quality over quantity by offering a refined selection that is light, luxurious and, most importantly, memorable.

How do you retain some sense of self control at holiday get-togethers?