Fitday Articles: 6 Ways You Can Burn Calories This Winter

Fitday Articles

6 Ways You Can Burn Calories This Winter Jan 25th 2013, 19:40 There may be freezing temperatures outside, you don't have to sit indoors all day. Sure, sipping hot cocoa by the fire is fun, but so is any number of outdoor activities. So, layer up, grab your cap and gloves, and head for the snow. Here are a few suggestions to help you get some fresh air and plenty of exercise. 1. Ice Skate - Burn 407 calories per hour Whether it's an indoor rink or frozen pond, ice skating can make for a fun family trip or a perfect first date.  If you find yourself skating circles around everyone else, consider joining a local ice hockey league that can lead into deck hock in the spring. If you skate at a rate of more than nine mile per hour, you can burn an additional 116 calories. 2. Snow Shoe - Burn 465 calories per hour Love hiking but have trouble trudging through the snow during the winter? Then it's time you give snowshoeing a try. All you'll need is a set of snowshoes, some winter clothing, water and some snacks before setting out on a winter's version of walking in the woods. 3. Cross-Country Ski - Burn 523 calories per hour A great workout and exciting expedition, cross-country skiing is a fun way to explore the great outdoors during the winter months. Renting or borrowing a pair of cross-country skis is a good idea for beginners trying out the sport. Like alpine skiing, it's a good idea to start slow and take lessons the first time out. If you keep a pace over five miles an hour, you'll burn 523 calories. If you step up the pace to eight, you'll burn off 814 per hour. 4. Sledding - Burn 407 calories per hour A favorite amongst the kids, adults will also have a blast if they choose to join in on the fun. Sledding is fitness disguised as fun. Hiking up hill, through the snow provides an aerobic workout amidst all of the laughter. An inexpensive sled, warm clothes, and a steep hill is all you need to have an action-packed afternoon. 5. Build a Snowman - Burn 349 calories per hour Round up the family, friends, and the entire neighborhood for a snowman building competition. It's not enough to just build one.  Challenge everyone to construct the most creative or biggest snowman possible. Don't forget to decorate and dress-up the snowmen before voting on who has won the snowman building title. When you're shoveling up that snow to build Frosty, you'll be burning that 349 calories we mentioned. 6. Alpine Skiing - Burn 349 calories per hour Last, but certainly not least, alpine skiing is what has some people looking forward to winter throughout the entire year. Unlike the other winter activities listed, this one is a bit more cumbersome, requiring the right equipment and some practice to get things underway. Even then, planning a trip to a ski destination, travel, and a lift-ticket can come with a hefty price tag. But, once you are speeding down the side of the mountain, all the planning and practice is worthwhile. If you're skiing with moderate effort, you'll burn 349 calories. If you're a more experienced skier, take it up a notch and burn 465 calories. *All calorie burns are based on a 140 pound woman. Joe Vennare is an accomplished fitness entrepreneur who develops, instructs and writes about innovative fitness programs. He is the co-founder of Hybrid Athlete, Kettlebell Cardio, and Race Day Domination.

Fitday Articles: Does Watching Cooking Shows Make You Fat?

Fitday Articles

Does Watching Cooking Shows Make You Fat? Jan 24th 2013, 17:59 Food entertainment shows are dominating our TVs. And you might think that having so many shows would provide us with a surplus of creative new recipes and cooking ideas. However, according to new research, scientists think that television shows about food and cooking can cause a desire for high-fat, high-sugar foods and can ultimately alter your eating behaviors for the worse. Popular TV shows don't always spotlight healthy foods. In fact, most hit food and cooking shows commonly expose us to decadent, tantalizing dishes that may be tempting us to eat more junk food. Instead of these foodie shows inspiring us to cook more, they may simply be enticing us to eat more. The Study Researchers at the Department of Psychology at Hobart and William Smith Colleges sought to examine whether there was any effect that food-related television shows had on eating behaviors. The study, which was published in the peer-reviewed journal Appetite, involved 80 adults divided into two groups. Half of the participants were asked to watch 10 minutes of a cooking show and the other half were asked to watch 10 minutes of a nature documentary. Afterwards, all participants were given three bowls of carrots, cheese curls, and chocolate-covered sweets and were told they could eat whatever amount they wanted of each during a 10-minute time period. The Results Researchers weighed the food before and after to calculate how much each person consumed. What they found was that the participants who watched the cooking shows ate larger quantities of chocolate-covered sweets (approximately 40 calories more) than study participants who watched the nature documentary. The study subjects who watched the nature documentary consumed more raw carrots. However, the overall calorie consumption of the two groups was about the same. So, although the total calorie consumption was similar, the types of food eaten differed. This study, while very interesting, does have its limitations. The study participants were not blinded to the intention of the study, meaning their knowledge of the reason for the study could have influenced the study results. Additionally, the participants only viewed the TV shows for 10 minutes, which is not a realistic representation of how much time people typically spend watching a TV show. Lastly, the participants had limited options for snacks (only three available) and they could only snack after watching TV and not while watching TV. Researchers did admit that more studies needed to be done that followed more realistic TV watching and snacking situations. The Bottom Line While there isn't enough hard evidence yet proving that exposure to the recipes demonstrated on television shows actually causes us to reach for unhealthy foods, it's definitely an area that calls for more research, especially given the exponential growth of food-related programming. In the meantime, enjoy watching Paula Deen drench everything in fat on TV--just don't let it entice you to start frying sticks of butter in your own kitchen. Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. If you would be interested in working with Kari one-on-one, sign-up for FitDay Dietitian.

Fitday Articles: "Pro-Ana" Websites Promote Unhealthy Eating and Anorexia

Fitday Articles

"Pro-Ana" Websites Promote Unhealthy Eating and Anorexia Jan 23rd 2013, 18:41 Healthy living blogs are all the rage these days. Tons of men and women are sharing their own experiences with diet and exercise on the Internet in the hopes of inspiring and encouraging others. But what if these websites go too far? What if these healthy living blogs end up teaching people unhealthy techniques for over-exercise and under-eating? It's a possibility, but it's also something that is already being done intentionally on "Pro-Ana" websites. "Ana" is a nickname for anorexia, used almost as a term of endearment by girls striving for a dangerously thin body. There are between 400 and 500 "pro-ana" websites today that provide diet tips, inspiration photos and community forums. Fasting is promoted, eating less than 500 calories per day is admired, and purging is listed as a viable option. In fact, there are "Pro-Mia" (bulimia) sites as well. It's estimated that one in five six to 11 year old children have been exposed to these websites. Are you shocked? Angry? Disturbed? Pro-Ana sites provide validation for girls in the midst of an eating disorder and encouragement to those who are struggling to become as thin as certain models and celebrities. The forums allow girls to share their experiences, often leading to competitive dieting. There are pages dedicated to hiding these behaviors from friends and family, and on occasion even links to pro-suicide sites. Anorexia and bulimia are serious diseases, not something to strive for. Over 10 million Americans suffer from Eating Disorders each year. The medical complications are many, including muscle loss, hair loss and a risk of both heart failure and kidney failure. Anorexia specifically has the highest premature death rate of any mental disease. Having personally suffered from Anorexia, I know that it is something I would never wish upon anyone. That one would choose such harmful and lonely habits is incredibly disheartening. The good news (if there can be any good news) is that many of the websites are being shut down. Some of the "pro-ana" sites, however, are staying live by claiming they are actually pro-recovery. It's common to see a disclaimer on the home page, or even language saying the site does not support or promote anorexic behavior. Dig deeper, though, and the telltale content is still there. So what can be done? Promote positive body image. Watch what you say in front others, especially younger girls and especially on the Internet. Instead support nutritious meals, beneficial activity and abounding energy. Donate to eating disorder research. Eating disorder research is largely underfunded compared to other mental diseases. Donate and promote eating disorder education. Many times these harmful websites are found by girls seeking out information or answers to questions about the disorders. Clare Brady is a Healthy Living Blogger currently living in Dallas, Texas but originally from St. Louis, Missouri. On her blog, Fitting It All In, Clare shares her experiences with living a healthy lifestyle while balancing a busy schedule. Currently she is working full-time as advertising account executive, seeing clients as a Certified Holistic Health Coach, exercising often, cooking as much as possible, and making sure to spend time with friends. You can find Clare on Twitter, Facebook, and YouTube.

Fitday Articles: "Pro-Ana" Websites Promote Unhealthy Eating and Anorexia

Fitday Articles

"Pro-Ana" Websites Promote Unhealthy Eating and Anorexia Jan 23rd 2013, 18:41 Healthy living blogs are all the rage these days. Tons of men and women are sharing their own experiences with diet and exercise on the Internet in the hopes of inspiring and encouraging others. But what if these websites go too far? What if these healthy living blogs end up teaching people unhealthy techniques for over-exercise and under-eating? It's a possibility, but it's also something that is already being done intentionally on "Pro-Ana" websites. "Ana" is a nickname for anorexia, used almost as a term of endearment by girls striving for a dangerously thin body. There are between 400 and 500 "pro-ana" websites today that provide diet tips, inspiration photos and community forums. Fasting is promoted, eating less than 500 calories per day is admired, and purging is listed as a viable option. In fact, there are "Pro-Mia" (bulimia) sites as well. It's estimated that one in five six to 11 year old children have been exposed to these websites. Are you shocked? Angry? Disturbed? Pro-Ana sites provide validation for girls in the midst of an eating disorder and encouragement to those who are struggling to become as thin as certain models and celebrities. The forums allow girls to share their experiences, often leading to competitive dieting. There are pages dedicated to hiding these behaviors from friends and family, and on occasion even links to pro-suicide sites. Anorexia and bulimia are serious diseases, not something to strive for. Over 10 million Americans suffer from Eating Disorders each year. The medical complications are many, including muscle loss, hair loss and a risk of both heart failure and kidney failure. Anorexia specifically has the highest premature death rate of any mental disease. Having personally suffered from Anorexia, I know that it is something I would never wish upon anyone. That one would choose such harmful and lonely habits is incredibly disheartening. The good news (if there can be any good news) is that many of the websites are being shut down. Some of the "pro-ana" sites, however, are staying live by claiming they are actually pro-recovery. It's common to see a disclaimer on the home page, or even language saying the site does not support or promote anorexic behavior. Dig deeper, though, and the telltale content is still there. So what can be done? Promote positive body image. Watch what you say in front others, especially younger girls and especially on the Internet. Instead support nutritious meals, beneficial activity and abounding energy. Donate to eating disorder research. Eating disorder research is largely underfunded compared to other mental diseases. Donate and promote eating disorder education. Many times these harmful websites are found by girls seeking out information or answers to questions about the disorders. Clare Brady is a Healthy Living Blogger currently living in Dallas, Texas but originally from St. Louis, Missouri. On her blog, Fitting It All In, Clare shares her experiences with living a healthy lifestyle while balancing a busy schedule. Currently she is working full-time as advertising account executive, seeing clients as a Certified Holistic Health Coach, exercising often, cooking as much as possible, and making sure to spend time with friends. You can find Clare on Twitter, Facebook, and YouTube.

Fitday Articles: Build Your Caveman Strength with a Maximum Effort Workout

Fitday Articles

Build Your Caveman Strength with a Maximum Effort Workout Jan 22nd 2013, 19:40 There's a maximum effort workout that I not only use on my own, but with my clients. You can find other forms of this workout from other noted trainers under various names (for example, "Paleo Workout"). However, my simple explanation for this workout is that it builds "Caveman Strength." Think about it...our bodies are still wired like early humans, fight or flight, and this workout mimics that to an extent. It isn't to be taken lightly and I strongly recommend doing it only if you're a conditioned person seeking a high endurance workout. This workout is completed in one-minute intervals within a five minute "round." I try to do at least three rounds...but if I'm training for an event or trying to increase strength or numbers in my personal record book I will up it to four or five rounds, the so-called "championship" rounds. Make sure you take a one minute rest between each round. Also, attempt to spend as little time as possible between each one minute exercise. Try to give maximum effort on each repetition...if you find yourself resting within the one minute work periods, you'll be able to gauge how your stamina and maximum effort stack up. 1. Swing for the Fences: I use the heavy bag in our gym and 16-ounce heavy gloves.  Take a boxing stance and from there proceed to throw left and right hooks at the bag, as hard as possible. 2. Sky Jumps: Begin in a squat stance, hands loose at your sides. From the squat, explode upward as high as you can. Focus on a point on a wall for your vertical max, reaching your hands up at the apex of your jump. You should try and land softly on your feet, rolling with the impact and immediately springing out of the next squat. 3. Farmer's Lunge: Taking two 20-pound dumbbells at your sides, proceed to lunge-walk down and back a distance of at least 25 feet. Continue for the duration of the one minute period. 4. Suicide Sprints: Setting up cones 50 meters apart in distance, sprint the distance of the cones. As you near the end of one sprint, focus on maintaining agility and neuromuscular control by slowing down and reversing field for the next sprint. This will help you work both fast and slow-twitch muscle fibers. 5. Plate Lifts: Begin with a regular barbell plate (start with the 25-pounder for beginners, and work your way up to the 45-pound plate) and grip it with a driving wheel grip (think 10 and 2). Holding the plate, perform a squat. Returning to the up position, press the plate overhead, military-press style. Repeat the squat-presses for the remainder of the round. Take your one-minute rest period and then complete an additional two to three rounds. Make sure that you take the full one-minute rest in between rounds. Good luck and go caveman! Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts. Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

Fitday Articles: Build Your Caveman Strength with a Maximum Effort Workout

Fitday Articles

Build Your Caveman Strength with a Maximum Effort Workout Jan 22nd 2013, 19:40 There's a maximum effort workout that I not only use on my own, but with my clients. You can find other forms of this workout from other noted trainers under various names (for example, "Paleo Workout"). However, my simple explanation for this workout is that it builds "Caveman Strength." Think about it...our bodies are still wired like early humans, fight or flight, and this workout mimics that to an extent. It isn't to be taken lightly and I strongly recommend doing it only if you're a conditioned person seeking a high endurance workout. This workout is completed in one-minute intervals within a five minute "round." I try to do at least three rounds...but if I'm training for an event or trying to increase strength or numbers in my personal record book I will up it to four or five rounds, the so-called "championship" rounds. Make sure you take a one minute rest between each round. Also, attempt to spend as little time as possible between each one minute exercise. Try to give maximum effort on each repetition...if you find yourself resting within the one minute work periods, you'll be able to gauge how your stamina and maximum effort stack up. 1. Swing for the Fences: I use the heavy bag in our gym and 16-ounce heavy gloves.  Take a boxing stance and from there proceed to throw left and right hooks at the bag, as hard as possible. 2. Sky Jumps: Begin in a squat stance, hands loose at your sides. From the squat, explode upward as high as you can. Focus on a point on a wall for your vertical max, reaching your hands up at the apex of your jump. You should try and land softly on your feet, rolling with the impact and immediately springing out of the next squat. 3. Farmer's Lunge: Taking two 20-pound dumbbells at your sides, proceed to lunge-walk down and back a distance of at least 25 feet. Continue for the duration of the one minute period. 4. Suicide Sprints: Setting up cones 50 meters apart in distance, sprint the distance of the cones. As you near the end of one sprint, focus on maintaining agility and neuromuscular control by slowing down and reversing field for the next sprint. This will help you work both fast and slow-twitch muscle fibers. 5. Plate Lifts: Begin with a regular barbell plate (start with the 25-pounder for beginners, and work your way up to the 45-pound plate) and grip it with a driving wheel grip (think 10 and 2). Holding the plate, perform a squat. Returning to the up position, press the plate overhead, military-press style. Repeat the squat-presses for the remainder of the round. Take your one-minute rest period and then complete an additional two to three rounds. Make sure that you take the full one-minute rest in between rounds. Good luck and go caveman! Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts. Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

Fitday Articles: Looking for Healthy Food? Try These 5 Sites

Fitday Articles

Looking for Healthy Food? Try These 5 Sites Jan 21st 2013, 17:26 If you've ever sought out new health foods, you may have found that these products are not always readily available at your standard grocery store. Perhaps you live in an area where there aren't a lot of large grocery stores or markets nearby. Maybe the product you're seeking is so new that it hasn't hit supermarket shelves yet. And often, specialty health foods simply aren't sold in stores (even the large chain markets) and can only be purchased one way: online. New market research reveals that online grocery shopping is increasing by 9.5 percent each year and is expected to grow to $9.4 billion by 2017. Of course, there are many healthy foods available in most grocery stores and markets. Whole foods, such as whole fruits and vegetables, raw meats, poultry and seafood, whole grains, beans, nuts, seeds, herbs, spices, cheeses and eggs. Shopping the perimeter of the grocery store is your best bet for finding unprocessed, whole foods. Sure, these foods aren't new, but they are the foundation of a healthy diet, which is always in style. Buying locally certainly benefits our environment, provides a sense of community, and could positively impact our wallets and waistlines as well, but for those who are searching for that hard-to-find health food product, there are quite a few resources for purchasing these items online. Some Websites to Check Out Netrition.com - This company provides a full description of each product, including the nutrition facts and a picture. They have a wide variety of nutrition products, including, but not limited to, supplements, low-carbohydrate items (great for diabetics) and gluten-free foods (for those with celiac disease). Another great aspect of this website is that they have a flat $4.95 shipping fee in 48 states, no matter how little or how much you order. Their products are also delivered very quickly. Vitacost.com - This website sells a plethora of health and wellness products, generally at discount prices. They offer over 30,000 products, ranging from health foods and snacks to natural household supplies and everything else to suit your nutritional needs. An added bonus--shipping is free if your order is over $49, but if it's less than that, there is just a $4.99 flat-rate shipping fee. AzureStandard.com  - This is a great resource that helps you find local organic, bulk, and natural foods. Although this company won't technically deliver products directly to your home, they have "drop points," which are pre-determined locations on delivery routes where their products are delivered. You simply pick up your products at the drop point closest to you. NaturalGrocers.com - This website carries over 13,000 products, including organic groceries, specialty health food, vitamins, supplements, and bulk items. They offer competitive pricing and also provide health education via articles, recipes and newsletters. ShopOrganic.com - ShopOrganic offers a variety of high-quality organic, GMO (genetically modified organism) free, eco-friendly and natural foods. You can shop by category and then by sub-category, all featuring excellent photos. A quality unique to this website is that they have a category of organic gourmet foods available for purchase online. Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. If you would be interested in working with Kari one-on-one, sign-up for FitDay Dietitian.

Fitday Articles: Looking for Healthy Food? Try These 5 Sites

Fitday Articles

Looking for Healthy Food? Try These 5 Sites Jan 21st 2013, 17:26 If you've ever sought out new health foods, you may have found that these products are not always readily available at your standard grocery store. Perhaps you live in an area where there aren't a lot of large grocery stores or markets nearby. Maybe the product you're seeking is so new that it hasn't hit supermarket shelves yet. And often, specialty health foods simply aren't sold in stores (even the large chain markets) and can only be purchased one way: online. New market research reveals that online grocery shopping is increasing by 9.5 percent each year and is expected to grow to $9.4 billion by 2017. Of course, there are many healthy foods available in most grocery stores and markets. Whole foods, such as whole fruits and vegetables, raw meats, poultry and seafood, whole grains, beans, nuts, seeds, herbs, spices, cheeses and eggs. Shopping the perimeter of the grocery store is your best bet for finding unprocessed, whole foods. Sure, these foods aren't new, but they are the foundation of a healthy diet, which is always in style. Buying locally certainly benefits our environment, provides a sense of community, and could positively impact our wallets and waistlines as well, but for those who are searching for that hard-to-find health food product, there are quite a few resources for purchasing these items online. Some Websites to Check Out Netrition.com - This company provides a full description of each product, including the nutrition facts and a picture. They have a wide variety of nutrition products, including, but not limited to, supplements, low-carbohydrate items (great for diabetics) and gluten-free foods (for those with celiac disease). Another great aspect of this website is that they have a flat $4.95 shipping fee in 48 states, no matter how little or how much you order. Their products are also delivered very quickly. Vitacost.com - This website sells a plethora of health and wellness products, generally at discount prices. They offer over 30,000 products, ranging from health foods and snacks to natural household supplies and everything else to suit your nutritional needs. An added bonus--shipping is free if your order is over $49, but if it's less than that, there is just a $4.99 flat-rate shipping fee. AzureStandard.com  - This is a great resource that helps you find local organic, bulk, and natural foods. Although this company won't technically deliver products directly to your home, they have "drop points," which are pre-determined locations on delivery routes where their products are delivered. You simply pick up your products at the drop point closest to you. NaturalGrocers.com - This website carries over 13,000 products, including organic groceries, specialty health food, vitamins, supplements, and bulk items. They offer competitive pricing and also provide health education via articles, recipes and newsletters. ShopOrganic.com - ShopOrganic offers a variety of high-quality organic, GMO (genetically modified organism) free, eco-friendly and natural foods. You can shop by category and then by sub-category, all featuring excellent photos. A quality unique to this website is that they have a category of organic gourmet foods available for purchase online. Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. If you would be interested in working with Kari one-on-one, sign-up for FitDay Dietitian.

Fitday Articles: Winter Workouts, No Gym Needed

Fitday Articles

Winter Workouts, No Gym Needed Jan 18th 2013, 18:24 Now that we're deep in the middle of winter, you may have given into the temptation to stay indoors and escape the elements. It's easy this time of year to become less active and avoid the gym (New Year's resolution or not). Fortunately, there are plenty of ways to stay fit during the winter, even without a trip to the gym. First Thing's First These aren't your typical workouts. That's because there are no weights, but plenty of work. Before you create a home gym, think about all the chores that need to be completed during the winter: shoveling snow and splitting wood count as exercise too. Then, after the work is done, it's time for some winter recreation fun that's true to the exercise theme. So, don't allow the cold temperature or snow keep you from venturing outdoors. Dress for the elements and get outside. Dress for Success Dress in layers and try to avoid cotton. Instead, choose breathable base layer tops and bottoms that wick moisture and outerwear that repels water. Choose mid-layers that are fleece, wool, down or a breathable synthetic. A warm beanie, neck gaiter, face mask, balaclavas and gloves are also important to have on hand. Don't forget to pick-up a pair of ski-specific or wool socks that will help prevent frozen toes. Get to Work Split. It's cold outside and a fire sure would be nice. Splitting and hauling wood can burn over 500 calories an hour. So grab the axe, head out to the wood pile, and get swinging. You'll be training cardiovascular health, while strengthening your arms, back and core.  Shovel. When the snow begins to fall, it's time to bust out the shovel. A necessary evil, clearing the sidewalk is also a great way to be more active during the more sedentary winter months. You can burn up to 250 calories per half-hour while building muscle as a result of the bending, lifting and tossing that goes into snow removal. Ski. Many people love to ski, but instead of hitting the slopes try going cross-country. Cross-country skiing is a total body workout that works every major muscle group as you push and pull your body over the snow-covered terrain. This low-impact exercise is a fun and efficient calorie burner. In an hour you can burn between 600 and 1000 calories! Takeaway Winter doesn't have to result in weight gain or cabin fever. If the weather keeps you from making it to the gym, look for creative ways to burn calories while completing chores around the house. Remember to dress for the elements and stay hydrated whether you're working or playing in the snow. Joe Vennare is an accomplished fitness entrepreneur who develops, instructs and writes about innovative fitness programs. He is the co-founder of Hybrid Athlete, Kettlebell Cardio, and Race Day Domination.

Fitday Articles: Winter Workouts, No Gym Needed

Fitday Articles

Winter Workouts, No Gym Needed Jan 18th 2013, 18:24 Now that we're deep in the middle of winter, you may have given into the temptation to stay indoors and escape the elements. It's easy this time of year to become less active and avoid the gym (New Year's resolution or not). Fortunately, there are plenty of ways to stay fit during the winter, even without a trip to the gym. First Thing's First These aren't your typical workouts. That's because there are no weights, but plenty of work. Before you create a home gym, think about all the chores that need to be completed during the winter: shoveling snow and splitting wood count as exercise too. Then, after the work is done, it's time for some winter recreation fun that's true to the exercise theme. So, don't allow the cold temperature or snow keep you from venturing outdoors. Dress for the elements and get outside. Dress for Success Dress in layers and try to avoid cotton. Instead, choose breathable base layer tops and bottoms that wick moisture and outerwear that repels water. Choose mid-layers that are fleece, wool, down or a breathable synthetic. A warm beanie, neck gaiter, face mask, balaclavas and gloves are also important to have on hand. Don't forget to pick-up a pair of ski-specific or wool socks that will help prevent frozen toes. Get to Work Split. It's cold outside and a fire sure would be nice. Splitting and hauling wood can burn over 500 calories an hour. So grab the axe, head out to the wood pile, and get swinging. You'll be training cardiovascular health, while strengthening your arms, back and core.  Shovel. When the snow begins to fall, it's time to bust out the shovel. A necessary evil, clearing the sidewalk is also a great way to be more active during the more sedentary winter months. You can burn up to 250 calories per half-hour while building muscle as a result of the bending, lifting and tossing that goes into snow removal. Ski. Many people love to ski, but instead of hitting the slopes try going cross-country. Cross-country skiing is a total body workout that works every major muscle group as you push and pull your body over the snow-covered terrain. This low-impact exercise is a fun and efficient calorie burner. In an hour you can burn between 600 and 1000 calories! Takeaway Winter doesn't have to result in weight gain or cabin fever. If the weather keeps you from making it to the gym, look for creative ways to burn calories while completing chores around the house. Remember to dress for the elements and stay hydrated whether you're working or playing in the snow. Joe Vennare is an accomplished fitness entrepreneur who develops, instructs and writes about innovative fitness programs. He is the co-founder of Hybrid Athlete, Kettlebell Cardio, and Race Day Domination.

Fitday Articles: Microgreens: The New Superfood

Fitday Articles

Microgreens: The New Superfood Jan 17th 2013, 17:57 Microgreens, the edible seedlings of green veggies and herbs, are enjoying their time in the spotlight as new research reveals that these tiny leaves--less than 14 days-old--contain more beneficial nutrients than their full-grown, mature counterparts. Microgreens have been steadily gaining popularity in recent years, particularly at the pricier, fine-dining restaurants. Because these culinary gems were beginning to show up on more plates in chic eateries, researchers began to wonder how the nutrients in microgreens stacked up against the mature plants we're more familiar with, only to realize that there was no scientific information comparing the two. Scientists knew they had to do some digging. The Study The study involved scientific analysis of the vitamin and phytochemical content of 25 types of microgreens. The results of the analysis showed that microgreens contained higher concentrations of vitamins and carotenoids (precursors to vitamin A) than the full-grown versions of the plants. Nutrient Content of Microgreens The study found that the leaves for nearly all of the varieties of microgreens housed four to six times the beneficial nutrients--including antioxidants like vitamin C, vitamin E, and beta-carotene--of the mature leaves of the same vegetables. The researchers did note that the nutrient levels among the individual plants varied quite a bit. For example, the researchers found that red cabbage microgreens contained the most vitamin C, whereas green daikon radish microgreens housed the most vitamin E. How to Grow Microgreens You probably won't find microgreens sold in most mainstream grocery stores just yet, but you can certainly grow your own at home. You can purchase a microgreens growing kit online or in some garden supply stores. It comes with a propagator that you fill with seed starter soil, top with seeds, and mist lightly with water. You'll place the propagator near a window or under light, but not directly in the sun. Mist with a little water each day, and soon you'll have two to three inch-tall microgreens, ready to be eaten. They're economical, quick, and easily grown. I grow them on my kitchen counter. They can be grown indoors all year round. Unlike sprouts, microgreens need both soil and sunlight in order to grow. The most common kinds of microgreens include amaranth, arugula, beets, basil, cabbage, celery, chard, chervil, cilantro, cress, fennel, kale, mustard, parsley and radish. Ways to Enjoy Microgreens Microgreens can amplify the texture, flavor and color of a number of dishes. They're smaller and more tender than baby leaf lettuces. They add flare to soups, salads, sandwiches and wraps, and are often used as intricate garnishes for main dishes. Their delicate appearance can augment any meal. Microgreens produce strong, complex flavor profiles. The Future of This New Super-food Dr. Lester and Dr. Wang, the researchers behind this analysis, are continuing to study microgreens. They're currently investigating how the nutrient content of microgreens changes when the little edible plants are exposed to light. Scientists do recommend that, although this study provides a good start, more studies that compare microgreens and mature plants side-by-side are needed because the nutrient content could vary a great deal, depending on the soil, where it's grown, and when it's harvested. We look forward to hearing about what their research uncovers. Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. If you would be interested in working with Kari one-on-one, sign-up for FitDay Dietitian.

Fitday Articles: Microgreens: The New Superfood

Fitday Articles

Microgreens: The New Superfood Jan 17th 2013, 17:57 Microgreens, the edible seedlings of green veggies and herbs, are enjoying their time in the spotlight as new research reveals that these tiny leaves--less than 14 days-old--contain more beneficial nutrients than their full-grown, mature counterparts. Microgreens have been steadily gaining popularity in recent years, particularly at the pricier, fine-dining restaurants. Because these culinary gems were beginning to show up on more plates in chic eateries, researchers began to wonder how the nutrients in microgreens stacked up against the mature plants we're more familiar with, only to realize that there was no scientific information comparing the two. Scientists knew they had to do some digging. The Study The study involved scientific analysis of the vitamin and phytochemical content of 25 types of microgreens. The results of the analysis showed that microgreens contained higher concentrations of vitamins and carotenoids (precursors to vitamin A) than the full-grown versions of the plants. Nutrient Content of Microgreens The study found that the leaves for nearly all of the varieties of microgreens housed four to six times the beneficial nutrients--including antioxidants like vitamin C, vitamin E, and beta-carotene--of the mature leaves of the same vegetables. The researchers did note that the nutrient levels among the individual plants varied quite a bit. For example, the researchers found that red cabbage microgreens contained the most vitamin C, whereas green daikon radish microgreens housed the most vitamin E. How to Grow Microgreens You probably won't find microgreens sold in most mainstream grocery stores just yet, but you can certainly grow your own at home. You can purchase a microgreens growing kit online or in some garden supply stores. It comes with a propagator that you fill with seed starter soil, top with seeds, and mist lightly with water. You'll place the propagator near a window or under light, but not directly in the sun. Mist with a little water each day, and soon you'll have two to three inch-tall microgreens, ready to be eaten. They're economical, quick, and easily grown. I grow them on my kitchen counter. They can be grown indoors all year round. Unlike sprouts, microgreens need both soil and sunlight in order to grow. The most common kinds of microgreens include amaranth, arugula, beets, basil, cabbage, celery, chard, chervil, cilantro, cress, fennel, kale, mustard, parsley and radish. Ways to Enjoy Microgreens Microgreens can amplify the texture, flavor and color of a number of dishes. They're smaller and more tender than baby leaf lettuces. They add flare to soups, salads, sandwiches and wraps, and are often used as intricate garnishes for main dishes. Their delicate appearance can augment any meal. Microgreens produce strong, complex flavor profiles. The Future of This New Super-food Dr. Lester and Dr. Wang, the researchers behind this analysis, are continuing to study microgreens. They're currently investigating how the nutrient content of microgreens changes when the little edible plants are exposed to light. Scientists do recommend that, although this study provides a good start, more studies that compare microgreens and mature plants side-by-side are needed because the nutrient content could vary a great deal, depending on the soil, where it's grown, and when it's harvested. We look forward to hearing about what their research uncovers. Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. If you would be interested in working with Kari one-on-one, sign-up for FitDay Dietitian.

Fitday Articles: 4 Steps to Prevent Gym Injuries

Fitday Articles

4 Steps to Prevent Gym Injuries Jan 16th 2013, 18:25 Injury is a dirty curse word in the dictionary of fitness professionals. It should be a curse jar word for you too. Injuries are setbacks and obstacles to your goals, they limit or disable your ability to work out and sometimes even do normal everyday things like walk. Too often, injuries occur in the gym. But also too often, we can prevent some of these injuries from even occurring, or--in case you have bad luck--from re-occurring. Here are steps you can take right now to better prepare yourself and help prevent injuries from exercising. 1. Avoid Overtraining If injuries are dirty words, then overtraining is "eff-dash-dash-dash." Overtraining is the first step on the painful path to injury. Overtraining occurs when too much stress is put on the muscular and skeletal systems. When this occurs repeatedly (as in training for a marathon or walking on the treadmill everyday), the stress becomes too much and then muscles and bones become weak links in the body's "kinetic chain." So that nagging pain in your ankle didn't just "happen" one day at the gym...chances are you've been overtraining for some time and now the result is a bum ankle. 2. Good Form, Jack One of the most common culprits of injuries that stem from overtraining is the development of bad form. Whether you're a runner whose posture has slacked or you may be hazy on the finer points of weight-lifting technique, bad form is one way to surely put too much stress on muscles and bones, and this can cause even more serious injury than just a little muscle soreness. Poor form or technique puts stress on the wrong parts of the muscle, or makes the muscle work in a way it may not be supposed to. Bad form can also occur in the form of incorrect movement. Add a wrong move in a way a muscle isn't supposed to work, and now we can have muscle tears and longer injury time off. Clean up your form and technique and help stay in the gym and out of the doctor's. 3. Listen to Your Body The only person who knows how much your body can take is you. And our bodies love to tell us things. My liver likes to talk after a rough night out. And your muscles will talk to you when they are hurting. When you feel an injury has occurred or is occurring, don't "tough" it out. This can just cause more injuries or compound the one you already have. Take some time off from working that particular muscle group. This may help offset the injury cycle. Use common sense: rest it, ice sore muscles (like shin splints), compress muscular injuries (think like an ankle wrap) and keep your injury elevated. 4. Consult a Pro You aren't a doctor. In any scenario where an injury occurs, be sure to consult an orthopedic professional who can accurately diagnose your injury and get you back to your normal routine in no time. Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts. Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

Fitday Articles: 4 Steps to Prevent Gym Injuries

Fitday Articles

4 Steps to Prevent Gym Injuries Jan 16th 2013, 18:25 Injury is a dirty curse word in the dictionary of fitness professionals. It should be a curse jar word for you too. Injuries are setbacks and obstacles to your goals, they limit or disable your ability to work out and sometimes even do normal everyday things like walk. Too often, injuries occur in the gym. But also too often, we can prevent some of these injuries from even occurring, or--in case you have bad luck--from re-occurring. Here are steps you can take right now to better prepare yourself and help prevent injuries from exercising. 1. Avoid Overtraining If injuries are dirty words, then overtraining is "eff-dash-dash-dash." Overtraining is the first step on the painful path to injury. Overtraining occurs when too much stress is put on the muscular and skeletal systems. When this occurs repeatedly (as in training for a marathon or walking on the treadmill everyday), the stress becomes too much and then muscles and bones become weak links in the body's "kinetic chain." So that nagging pain in your ankle didn't just "happen" one day at the gym...chances are you've been overtraining for some time and now the result is a bum ankle. 2. Good Form, Jack One of the most common culprits of injuries that stem from overtraining is the development of bad form. Whether you're a runner whose posture has slacked or you may be hazy on the finer points of weight-lifting technique, bad form is one way to surely put too much stress on muscles and bones, and this can cause even more serious injury than just a little muscle soreness. Poor form or technique puts stress on the wrong parts of the muscle, or makes the muscle work in a way it may not be supposed to. Bad form can also occur in the form of incorrect movement. Add a wrong move in a way a muscle isn't supposed to work, and now we can have muscle tears and longer injury time off. Clean up your form and technique and help stay in the gym and out of the doctor's. 3. Listen to Your Body The only person who knows how much your body can take is you. And our bodies love to tell us things. My liver likes to talk after a rough night out. And your muscles will talk to you when they are hurting. When you feel an injury has occurred or is occurring, don't "tough" it out. This can just cause more injuries or compound the one you already have. Take some time off from working that particular muscle group. This may help offset the injury cycle. Use common sense: rest it, ice sore muscles (like shin splints), compress muscular injuries (think like an ankle wrap) and keep your injury elevated. 4. Consult a Pro You aren't a doctor. In any scenario where an injury occurs, be sure to consult an orthopedic professional who can accurately diagnose your injury and get you back to your normal routine in no time. Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts. Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

Fitday Articles: An 800 Calorie Burn: Flywheel Ain't Your Mama's Spin Class

Fitday Articles

An 800 Calorie Burn: Flywheel Ain't Your Mama's Spin Class Jan 15th 2013, 18:32 Get ready for the most exciting, heart-pounding, sweat-drenching workout of your life: Flywheel. This ain't your mama's spin class. The Atmosphere What sets Flywheel apart from a run-of-the-mill cycling class is the atmosphere, which has helped it develop a Crossfit-esque cult-like following. The spin room is dark, with only the instructor and your bike's display screen illuminated so you can focus on the workout, not everyone else around you. The music is fast and loud, so earplugs are offered before class, but don't let that dissuade you, it's all part of the experience that will challenge your body and focus your mind. The classes are always different, with a mix of fast, sprint intervals and slow climbs, designed to build endurance and muscle and scorch calories. The playlists are created by the Flywheel instructors themselves from a collection of music curated by Flywheel's own DJ. Instructors choreograph their own classes, syncing their rides to the beat of their songs ensuring a new experience every time. The studios are set up with stadium-style seating, so every bike is the best seat in the house. The Work-Out Cycling may seem like a no-brainer. You just hop on and go. But there is more to a Flywheel class than just pedaling. In each Flywheel class, your instructor will guide your workout, suggesting resistance levels and RPMs, but ultimately you decide the pace of your ride by spinning the knob for more or less resistance on your bike. If you wanna go faster and harder, go for it. If you need to dial it back, it's on you. You can set private goals or go public with the help of the Torqboard: a scoreboard at the front of the class that the instructor occasionally lights up allowing you to compete against others in the class if you so choose. If the Torqboard isn't your thing, you can still keep track of your progress online as your stats for every ride will be recorded in your private account on the Flywheel website. You can access your metrics for every ride including RPMs, torq, speed, power, distance and estimated calories burned allowing you to track your performance over time. A typical 45 minute Flywheel class can burn up to 800 calories, but of course, as with anything, it all depends on how much effort you put in to it. The Bikes A big part of the Flywheel experience is the unique Flywheel bikes. Memorize your bike setting so your bike is a comfortable fit each and every time. The "tech-pack" or bike display, which shows resistance ("torq"), speed (RPMs) and power output so you can see how much butt you're actually kicking. The bikes even have weighted bars attached for the upper body portion of the workout, which will have you breathing a sigh of relief for, oh, five seconds until your arms are screaming so bad you'll be begging for another sprint. Taking a Class Classes are $25 dollars a pop, which sounds a little hefty, but it's all the extras that make it worth it (in addition to the workout of your life, of course.) Reserve your bike ahead of time online through your account, as they fill up fast. Clip in shoes will be waiting for you--in your size--when you walk in. Helpful employees will adjust your bike up, down, in or out for your perfect fit, grab you a towel and fill up your water bottle. Instead of a being herded into a locker room, all rooms are separate and private. You will enjoy single bathrooms, stocked with bobby pins, hair ties and other toiletries and separate private rooms for showering with included towels, shampoo, conditioner and lotions. There's yet a third set of private rooms for changing and primping, complete with deodorant, hairdryers and more. It makes half the crap you lug to the gym with you obsolete, and you can still emerge from a sweaty class ready for work or a hot date. Fruit and Popchips are available after class to refuel. As Flywheel's motto states, Never Coast. Push your hardest. Your first class is always free, so give it a try. The class will have you working harder than you ever have before and the atmosphere will keep you coming back for more. Kelly Turner is a Seattle-based ACE-certified personal trainer and professional fitness writer. She began writing after becoming frustrated with the confusing and conflicting fitness information in the media and the quick-fix, gimmick-centered focus of the fitness industry itself. Her no-nonsense, practical advice has been featured on DietsInReview.com, FitnessMagazine.com, Yahoo! Shine, and she has a regular fitness column in The Seattle Times. Kelly has her own blog at www.kellyturnerfitness.com or follow her on Twitter @KellyTurnerFit.

Fitday Articles: An 800 Calorie Burn: Flywheel Ain't Your Mama's Spin Class

Fitday Articles

An 800 Calorie Burn: Flywheel Ain't Your Mama's Spin Class Jan 15th 2013, 18:32 Get ready for the most exciting, heart-pounding, sweat-drenching workout of your life: Flywheel. This ain't your mama's spin class. The Atmosphere What sets Flywheel apart from a run-of-the-mill cycling class is the atmosphere, which has helped it develop a Crossfit-esque cult-like following. The spin room is dark, with only the instructor and your bike's display screen illuminated so you can focus on the workout, not everyone else around you. The music is fast and loud, so earplugs are offered before class, but don't let that dissuade you, it's all part of the experience that will challenge your body and focus your mind. The classes are always different, with a mix of fast, sprint intervals and slow climbs, designed to build endurance and muscle and scorch calories. The playlists are created by the Flywheel instructors themselves from a collection of music curated by Flywheel's own DJ. Instructors choreograph their own classes, syncing their rides to the beat of their songs ensuring a new experience every time. The studios are set up with stadium-style seating, so every bike is the best seat in the house. The Work-Out Cycling may seem like a no-brainer. You just hop on and go. But there is more to a Flywheel class than just pedaling. In each Flywheel class, your instructor will guide your workout, suggesting resistance levels and RPMs, but ultimately you decide the pace of your ride by spinning the knob for more or less resistance on your bike. If you wanna go faster and harder, go for it. If you need to dial it back, it's on you. You can set private goals or go public with the help of the Torqboard: a scoreboard at the front of the class that the instructor occasionally lights up allowing you to compete against others in the class if you so choose. If the Torqboard isn't your thing, you can still keep track of your progress online as your stats for every ride will be recorded in your private account on the Flywheel website. You can access your metrics for every ride including RPMs, torq, speed, power, distance and estimated calories burned allowing you to track your performance over time. A typical 45 minute Flywheel class can burn up to 800 calories, but of course, as with anything, it all depends on how much effort you put in to it. The Bikes A big part of the Flywheel experience is the unique Flywheel bikes. Memorize your bike setting so your bike is a comfortable fit each and every time. The "tech-pack" or bike display, which shows resistance ("torq"), speed (RPMs) and power output so you can see how much butt you're actually kicking. The bikes even have weighted bars attached for the upper body portion of the workout, which will have you breathing a sigh of relief for, oh, five seconds until your arms are screaming so bad you'll be begging for another sprint. Taking a Class Classes are $25 dollars a pop, which sounds a little hefty, but it's all the extras that make it worth it (in addition to the workout of your life, of course.) Reserve your bike ahead of time online through your account, as they fill up fast. Clip in shoes will be waiting for you--in your size--when you walk in. Helpful employees will adjust your bike up, down, in or out for your perfect fit, grab you a towel and fill up your water bottle. Instead of a being herded into a locker room, all rooms are separate and private. You will enjoy single bathrooms, stocked with bobby pins, hair ties and other toiletries and separate private rooms for showering with included towels, shampoo, conditioner and lotions. There's yet a third set of private rooms for changing and primping, complete with deodorant, hairdryers and more. It makes half the crap you lug to the gym with you obsolete, and you can still emerge from a sweaty class ready for work or a hot date. Fruit and Popchips are available after class to refuel. As Flywheel's motto states, Never Coast. Push your hardest. Your first class is always free, so give it a try. The class will have you working harder than you ever have before and the atmosphere will keep you coming back for more. Kelly Turner is a Seattle-based ACE-certified personal trainer and professional fitness writer. She began writing after becoming frustrated with the confusing and conflicting fitness information in the media and the quick-fix, gimmick-centered focus of the fitness industry itself. Her no-nonsense, practical advice has been featured on DietsInReview.com, FitnessMagazine.com, Yahoo! Shine, and she has a regular fitness column in The Seattle Times. Kelly has her own blog at www.kellyturnerfitness.com or follow her on Twitter @KellyTurnerFit.