Finding Ways to Exercise During the Holidays

Don't Blow it. You have shown great discipline on exercise and diet to feel good and healthy. You want to enjoy the holidays in all what it offers. However, you do not want to wreck all that work you invested. All is not lost. There is ways to exercise during the holidays so you can stay healthy. Our friends at about.com has found out ways to do just that. Here are their suggestions:


Plan Ahead
If you're traveling, planning ahead can make all the difference. Take some time to figure out what your options are so you're ready for anything. Just a few ideas:

• Search for walking, running or park trails nearby
• Look up information about the hotel you're staying at and find out if they have an exercise room
• If you're staying with family, ask if they have any fitness equipment
• If that's not an option,find any nearby gyms and,ask if they let guests use their facility
• Talk to your family in advance and suggest taking a walk or doing something active together
• If they aren't into fitness, call them before you visit to tell them you want to squeeze in a workout. Ask what they recommend so that you don't interfere with family plans or hurt their feelings if you take time away from them for a workout.

 Try to plan your workout schedule beforehand. Even if you have to change it (which is likely when you're traveling), you've already made a commitment to exercise. It's easier to stick with it when you have it planned than to squeeze it in later.


Get Prepared
If you're not sure about your schedule or whether you'll even have time to get in a workout, plan for the worst-case scenario. That may be staying in grandma's basement with no equipment and only 10 or 15 minutes to yourself. Try these quick tips for squeezing in a workout even when you only have minutes to spare:

• Bring a workout plan with you. Plan a 10-minute routine you could do right in your bedroom. For example, you could choose 10 exercises and do each for 1 minute (squats, lunges, pushups, jumping jacks) or check out the holiday workouts below for other ideas.
• Bring resistance bands. They travel well and you can use them for quick strength exercises whenever you catch a few minutes.
• If you have a laptop, bring along a workout DVD or try streaming workouts online such as those offered by demandfitness.
• If guests are staying with you, move your equipment (weights or bands) into your bedroom so you can sneak in some exercise at night or in the morning.
• Wear your running or walking shoes as much as you can. You may find a 20-minute window when people are napping or before dinner for a quick walk or run.
You may even want to invite some family members for a walk. Sometimes there are others who'd love to workout, but they're just waiting for someone else to step up first.

Use Every Opportunity
Planning and preparing are nice, but even the best-laid plans get derailed, especially during the holidays. If you find there's just no way to get in a workout, get creative and find ways to move your body any way you can:

• Walk as much as possible. Take extra laps at the mall, use the stairs, volunteer to walk the dog.
• If you're hanging out with kids, set up a game of football, tag or hide and seek.
• Offer to help with the housework, shoveling snow or raking leaves.
• If everybody's sitting around watching football, get on the floor for some situps or pushups. If that's too weird, try isometric exercises -- squeeze and hold the abs, the glutes or even press the hands together to engage the chest.
• If you don't have equipment, pick up some full water bottles or soup cans for quick lateral raises or overhead presses. Something is always better than nothing. 

Remember, try to use some of these suggestions to keep fit during the hectic holiday season.If you would like to contact us with any questions or feedback, you can reach us by email. 

Thank you for visiting! 

Joseph A. Jones & The WellLife Team 

Learning To Stretch Properly

Should you stretch or not?  So many studies  show either the benefit or harm in stretching. We want to know if we should stretch  and what kind of stretching is safe. Thankfully, The Mayo Clinic Staff has done an excellent job in explaining stretching and what kind of stretches you can do.

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?

Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:

• Improving athletic performance
• Decreasing the risk of activity-based injuries

Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

• Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
• Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
• Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
• Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

Know when to exercise caution

In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.

Also, don't think that because you stretch you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.

We hope this equips you in knowing more about stretching and how to stretch. If you would like to contact us with any questions or feedback, you can reach us by email. 

Thank you for visiting! 

Joseph A. Jones & The WellLife Team 

Staying Hydrated

              You are either starting to exercise or have in place a exercise program to complete every week. When you are exercising,you may get thirsty, feel weak or get muscle cramps. This is from a  lack of hydrating. A very common problem  which occurs when you are under physical exertion. There has been allot of studies and old wife tales on how to keep hydrated. We researched this topic and found  useful information that you can use. From  NutritionMD.org, they explain the hydration process and give great suggestions to stay hydrated  for before,during and after the exercise. 

              Maintaining optimal hydration is important for promoting peak performance and preventing injury. Dehydration, defined as body weight loss of 1 percent or more because of fluid loss, can result in many symptoms, some of which are quite dangerous. These range from headache, fatigue, heat intolerance, and dark urine with a strong odor to more serious effects, including heat cramps, heat exhaustion, and heat stroke.

Maintaining adequate hydration can easily prevent these problems. Fluid needs increase with exercise, especially at high altitudes or when humidity is low or temperatures are high.

Hydration Tips

The following guidelines, endorsed by the American College of Sports Medicine, can help you stay hydrated:

• Two hours before exercise: Drink 17 ounces (or about 2 cups) of fluid.
• During exercise: Drink 4 to 8 ounces (or about 1/2 to 1 cup) of fluid every 15 to 20 minutes.
• After exercise: Drink 16 to 20 ounces (or about 2 to 2–1/2 cups) of fluid for every pound lost during exercise; weighing yourself before and after exercise can help you determine your fluid loss.
• Water is ideal as a fluid replacer, particularly for activities lasting less than one hour. For activities lasting more than 60 to 90 minutes, sports drinks containing carbohydrate or electrolytes may be useful both during and following exercise. Electrolytes and carbohydrate can also be easily ingested through food, in addition to water, following a training session or event.

Avoid Caffeine and Alcohol

Beverages containing caffeine, such as sodas, tea, and coffee, and those containing alcohol, such as wine, beer, or spirits, cause you to lose water. Caffeine and alcohol are diuretics. Therefore, beverages containing 

these substances should not be counted toward your daily fluid intake.

We hope this information helps you on your fitness journey.If you would like to contact us with any questions or feedback, you can reach us by email. 

Thank you for visiting! 

Joseph A. Jones & The WellLife Team 

Seven Highly Effective Exercises (Part 2 of 2)

Now, we will conclude part two of the article.

No. 4: Lunges

Why it's a winner: Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.
How to: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor -- but don't let it touch the floor.



No. 5: Push-Ups

Why it's a winner: Push-ups strengthen the chest, shoulders, triceps, and core muscles.
How to: Face-down, place hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.

 

No. 6: Abdominal Crunches -- Method A

Begin by lying on your back with feet flat on the floor and palms supporting your head. Press your lower back down. Contract abdominals and raise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor

Abdominal Crunches -- Method B

Do crunches with your feet off the floor and knees bent. This technique may help you avoid arching your back; it also engages your hip flexors.

No. 7: Bent-Over Row

Why it's a winner: The bent-over row works all the major muscles of the upper back, as well as the biceps.
How to: Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals, and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex elbows and lift both hands toward the sides of body. Pause, then slowly lower hands to the starting position.

Web MD has done an amazing job for providing information about these exercises.Thanks to them.

If you would like to contact us with any questions or feedback, you can reach us by email.


Thank You for Visiting!
Joseph A.Jones & The WellLife Team

Seven Highly Effective Exercises (Part 1 of 2)

         There is so many workout routines available.It is very hard to keep track on which ones are truly effective. The choice to choose the right ones can save you time and future headaches. So,Web MD has compiled seven effective exercises that should be considered in your workout routine.

Does Your Workout Work?

These seven exercises deliver results -- whether you do them at a gym or at home. Pay close attention to the form demonstrated by the personal trainer in these slides -- good technique is a must for a safe, effective workout. If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

No. 1: Walking

Why it's a winner: You can walk anywhere, anytime, either on a treadmill or with no equipment other than a good pair of shoes.
How to: Beginners should start by walking five to 10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or incline.

No. 2: Interval Training

Why it's a winner: Adding interval training to your cardio workout can boost fitness, burn more calories, and help you lose weight. The basic idea: Vary the intensity of your aerobic workout to challenge your body instead of loafing in your comfort zone.
How to: Push up the pace for a minute or two, then back off for 2-10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout.

No. 3: Squats

Why it's a winner: Squats work multiple muscle groups -- the quadriceps, hamstrings, and gluteals -- at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.

Next week we will complete part two of the article.

If you would like to contact us with any  questions or feedback, you can reach us by email.


Thank you for visiting !
Joseph A. Jones & The WellLife Team

How to Get Started in Running

Sometimes you want to do something but you are unsure how to begin. That can certainly be the case with running. You want to know how to start and get better without burning out and quitting.

Runners World  developed a great program for beginners.

   It is called The Get Started Plan - This is how it works :

With the Get-Started Plan, you'll ease your way into a regular walking routine. It starts you out slowly, to build your confidence and reduce your risk of injury.

Even at a moderate pace, you'll reap many benefits. ("Moderate" means you're moving fast enough to get your heart pumping but not so fast that you become out of breath.)

Almost immediately, you'll notice improvements in your flexibility, your energy level, and your mood.

After the second week of the program, your workouts will feel easier a sign that your heart is getting fitter and your legs are getting stronger.

Week	Duration (min)	Frequency (days/week)	Intensity
1	10	3	Moderate
2	15	4	Moderate
3	20	5	Moderate
4	30	5	Moderate

During week 1 of this program, walk at a speed that feels comfortable for you. Then in weeks 2 through 4, pick up your pace a bit, as though you're in a hurry to get somewhere.

Note : Please consult your medical doctor before trying this or any physical  activity.


If you would like to contact us with any questions or feedback, you can reach us by email.


Thank You for Visiting !
Joseph A. Jones & The WellLife Team