In this world of technology and “I want it now”, we have become a society that loves the latest and the greatest. We are no strangers to this in the fitness arena in Bethesda as we have our fair share of fitness products, trends and fads. While this can be beneficial for those who thrive off of new things and change, there are still a lot of the “old school” things that work. Here is my top five list of fitness trends in 2015 in Bethesda that ain't going nowhere.
The TRX, is, in my opinion, the most versatile piece of portable equipment that one could purchase. Any exercise that can be done in a gym environment, can also be done using the TRX. Whether your focus is stabilization, strength, power or flexibility, the TRX will allow to do those exercises. Also, it is easy to use and can be used anywhere! The TRX is here to stay as a fitness trend in 2015 in Bethesda that ain't going nowhere!
The Bosu Ball is a great tool that not only incorporates power exercises, but, just like the TRX, allows a user to perform any exercise imaginable. Bosu Balls are great tools to use as cardio portions of a circuit b/c they burn a lot of calories in a short amount of time. Did you know that the US Ski team endorses the Bosu ball for its ability to enhance their ski program?
Circuit training is a style of exercise that mixes weight training with cardio exercise. As a result, this form of exercising appeals to those who do not have time to workout. The other benefit of circuit training is the reduction in rest periods which allows the body to improve its overall conditioning. As your body becomes better with circuit training, your ability to work harder improves too! Circuit training is a fitness trend in 2015 in Bethesda that ain't going nowhere!
The Paleo Diet
The Paleo Diet became really popular through the world of Cross Fit. It promotes that the majority of the food you eat be in the form of vegetables, certain fruits and a limited portion of meat ( the main beverage should be water). The veggies, fruits and meat should be properly treated, grass fed, hormone & pesticide free. People who eat this way have seen significant results that include: weight loss, more energy and there have been reports of the reversal of hypertension. Relatively speaking, it is a simple way of eating that does not require a lot of work. As people become busier, eating the Paleo way is more attractive as their meals are easy and quick.
Heart Rate Monitors
Heart rate monitors are an excellent way to engage how hard (or not) a person is working. For those who want to lose weight or are training for some type of event in Bethesda, wearing a heart rate monitor is one of the easiest way to determine intensity. Also, a lot of heart rate monitors now include how many steps you take and calories burned. The heart rate monitor is a proven, accurate gauge of intensity and is a fitness trend in 2015 in Bethesda that ain't going nowhere!
So, there you have it. The TRX, Bosu Balls, circuit training, Paleo Diet and heart rate monitors have withstood the test of time and are fitness trends in 2015 in Bethesda that ain't going nowhere. How about you try all of these together for the next month and let us know your results!
Growing up, I can remember my mother saying the following: “Sit up straight boy, stop slouching, do not bend over like that because you will end up with terrible posture.” As a young boy, I had no idea of what she meant. In hindsight, my mother was right (and a great educator too)! In today’s day and age of technology, less activity and overall laziness, the importance of good posture is at all time high. Unless you want to be like that elderly man or woman who cannot lift their head to look straight ahead, then I suggest you start paying more attention to the importance of good posture. With that being said, shall we discuss posture in general, what happens to your body with bad posture and how to achieve great posture in Bethesda.
What is Posture?
Quite simply, the importance of good posture is the way our respective bodies position themselves. It can also be defined as the way our head, neck, shoulders, hips, knees and foot/ankle are positioned while standing still or in motion. When we think of good posture, this is what typically comes to mind: our body straightened up, chin raised and shoulders relaxed and in a down position. A great example of this would be a military person standing at attention. When we think of bad posture, this is what typically comes to mind: our body is slouched or hunched over, our shoulders are rounded forward and we have some terrible looking curve in our backs! A great example of this would be the hunchback of Notre Dame. The latter is something we should all try to avoid and let us talk about the reasons why.
What Happens When We Have Bad Posture?
Bad posture does not happen over night. If we do a lot of daily: sitting, driving and repetitive movements without paying attention to what position our body is in, then we typically end up with bad posture. From a psychological standpoint, bad posture could be the result of feeling anxious, not motivated and not optimistic on life (yes, our mood affects our bodies physically). As a result of all this, we end up with skeletal and muscle pain, joint restriction or just general discomfort. Our bodies end up misaligned with muscle imbalances and, ultimately, we set it up for degeneration, ouch! However, no need to fret just yet, because there are a few simple things we can do to improve or enhance our posture immediately!
How to Achieve Great Posture:
There are a few simple things we can do to make sure we appreciate the importance of good posture. They are so simple that we can start doing them today! The first thing we should do is to observe our current body position. Is our head pointing straight ahead and ears aligned with our shoulders? Is our shoulders pulled back and not rounding forward? Is our stomach tucked or pulled in? Is our belt line straight around our waist or it below or above it. How about our knees and feet, are they facing straight ahead or turned in or out. Remember, we do want our posture to look like the military persona standing at attention.
After we observe our posture and make those corrections, then we should work to make sure that our bodies will adapt to that position. This is going to require us to do certain exercises. I recommend things such as single balance exercises, core exercises and integrated exercises that incorporate both balance and core exercises. Click here: Exercises for Better Posture
Lastly, after we have observed our posture and done exercises to allow our posture to improve, it is not time to make sure that we maintain what we have developed. This requires us to be aware of how we sit and stand at home, work and while driving in our cars. Even though we cannot avoid doing these things, we can certainly be fully aware of how we position our bodies. The following link is a great example of how to position our bodies when we stand and sit: Better Body Positioning for Better Posture
So, there you have, everything you need to know about the importance of good posture. As I am sure we all know, mothers know best. If all else fails, let us remember back to our youth when our mom use to say: “Stand and sit up straight!”
Traditionally speaking, when it comes to exercise, men have dominated the lifting weights world. This occurred mainly due to men being allowed to participate in sporting activities while women were not allowed to because it was not considered “lady like” and it was illegal (Illegal for Women to Lift Weights). However, times have changed, as women are no longer looked at as being inferior to men; and it is safe, appropriate and very normal for them to exercise, particularly lift weights. Here are a few myths and facts why weight lifting for women in Bethesda is good.
It Will Make Me Look Bulky
While this is a very legit concern, it is typically not true. In order for a woman (or man) to look “bulky”, they will have to do what is called "a lot of volume" in their workouts. Volume is the number of weight, repetitions, sets and exercises done in order to achieve mass or bulk. If a woman follows the recommended numbers of days of weight lifting/week by ACSM (2-3 days/week, lifting weights for all the major muscles using 1-2 sets of 8-12 reps), they will not get bulky. Women Lifting Weights.
Lifting Weights Does Not Help Me Burn Calories
Weight lifting for women in Bethesda has a high metabolic (ability to burn calories) rate. As a result, the more lean muscle a woman has, the less likely she is to gain weight and the easier it is to keep the weight off. Muscles are like the gas in our cars. The gas is used by the engine and keeps the car moving. Having muscle, by lifting weights, allows your body to keep moving and consistently fight off potential fat gains. http://www.womenshealthmag.com/fitness/weight-exercises-women
There is No Benefit For Me to Lift Weights
There are tons of benefits of weight lifting for women in Bethesda. They include: weight loss, improved mood and well-being, better posture and prevention of osteoporosis. These four are all major concerns for most women and lifting weights helps with all of them!
I Only Need to do Cardio to Be Healthy
While doing cardio activities (i.e. running, swimming, elliptical, spin class, etc.) is beneficial for the heart, it does not put the necessary stress to the bone and muscular system that our bodies crave. We were designed in a way that our muscles were meant to be moved beyond just walking and typing on a computer! While cardio is a great way to burn calories, oftentimes, it will burn away muscle because it is a catabolic activity. Weight lifting for women in Bethesda will help to balance that out. http://www.womenshealthmag.com/fitness/cardio-myths-debunked
Do I Really Need to Start Lifting Weights?
Yes, YOU do! I recommend that a woman looking to start lifting weights in Bethesda seek out professional help. I recommend a certified personal trainer who is well qualified to provide safe and proper advice. Also, I recommend home DVD workout programs such Power 90, Slim in 6 and Chalene Extreme that have all proven to help weight lifting for women in Bethesda train properly: Beachbody Workout DVD's.
Weight lifting for women in Bethesda is important. It helps with posture, weight loss, prevention of osteoporosis and other metabolic diseases. It does not require a lot, so why not incorporate two days/week for 30 minutes or less to lifting weights!
Most people in Bethesda put a heightened focus on diet and fitness. I highly commend them for striving to be healthier because this is something our bodies want. However, if the wrong steps are taken by exercisers in Bethesda, they could end up making mistakes in their diet and fitness. Below, are the three most common diet and fitness mistakes in Bethesda.
Mistake #1: Trying the latest & greatest Diet
Research has shown that diets do not work. Yes, they work temporarily, but most of them are not sustainable nor are they healthy. These diets teach you to lose a lot of water weight, but they do not teach you how to change your eating lifestyle habits or how to lose sustainable fat. Diets such as eating only cabbage, drinking only water or some shake three times a week is not very healthy and will leave you feeling awful. The best approach for weight loss, diet and fitness wise, is to eliminate trigger foods, alcohol and unnatural sugar. Replace these things with lean protein, vegetables and fruits. I recommend the Paleo style of eating as a great way of changing your diet and fitness to last a lifetime.
Mistake #2: Over exercising
Just like overeating will cause all sorts of health issues, over exercising can do the same. I understand the psychology behind this: you have only so much time before the big day, so, you must do as much as you can within the time you have. This is the wrong mindset to have for diet and fitness as the number one issue with over exercising is risk of injury. If there is too much stress put on the body too quickly through inappropriate exercise, you will hurt yourself. The best approach to this is less is more. Hire a personal trainer who can help you maximize the amount of time with appropriate, fat melting exercise that will keep you coming back for more each time. I recommend workouts such as Tabata mixed in with yoga and Pilates. 3-4 days of exercising is more than enough to see significant results if you are eating, drinking and resting properly everyday.
Mistake #3: Taking Harmful Supplements
This one actually ties into nutrition, but I wanted to keep this one separate with your diet and fitness. A supplement should be just that, something to supplement that which is missing from your eating. So, if I am low or my body cannot produce enough iron, then I should take an iron supplement to ensure my body will function properly. There are too many “weight loss” supplements out there to discuss, however, the majority of them have not been evaluated for their claims of weight loss with diet and exercise. Also, many of them come with fillers that cause side effects such as headaches and hair loss to name a few. My recommendations for supplements are take what you are deficient in. For example, if you are struggling with eating enough during the day, then it is ok to drink a meal replacement shake. Other safe supplements that I recommend include: Omega 3 fish oils, multivitamins, perhaps Calcium/Vitamin D and some green tea products. Why don't you consider Shakeology?
So, there you have it exercisers in Bethesda. If you follow the three tips above, you can avoid the most common diet and fitness mistakes in Bethesda.
The gym or local health club can be a very intimidating environment in Bethesda. From the very fit guy dropping his weights on the floor to the super fit woman who is showing just about her entire body, the gym in Bethesda can make you feel self conscious and not very worthy. However, are you aware that you can get just as good, if not better, workout from the comfort of home? That’s right, home workouts without gym equipment will give you an awesome workout and not leave you feeling intimidated! Below are our suggestions for equipment to purchase for the best home workouts without gym equipment in Bethesda. They WILL help you melt away those pounds and have you feeling like a million bucks, all from the very comfort of your home!
Stability ball: The first piece of home workouts without gym equipment is the stability ball. This piece of exercise at home equipment is super versatile. You can literally use it for everything. From working your core, legs and upper body, the ball will provide you the opportunity to work your entire body. Check out this ball: stability ball walmart
Step-Up Boxes: The Step up box provides great cardio conditioning, balance, stabilization, strength and power exercises. They are versatile and when you are not using them for exercise, they are great for standing on to reach high places in your home (yes, they are that versatile)! Check out these step up boxes: Step-Up Boxes Power Systems
Bands/Tubing: The last piece of home workouts without gym equipment in Bethesda are bands. Bands and tubing act like dumbbells, but provide variable resistance and can be used for just about any exercise. They are super easy to use and typically come with door attachments. This means that you can stick them in your doorjamb and get to exercising within a matter of seconds! Check out these bands: Bands from Amazon
So, there you have it. By having a stability ball, step-up box and bands, you’ll be on your way to achieving great results, weight loss, having more energy and being more confident about your body, all from the comfort of home in Bethesda! Try them out for measure and let us know what you think!
How to exercise as mothers in Bethesda and stay motivated to workout, despite all of the known benefits to do so, can be a major challenge. As the husband of a wife who is a homemaker and homeschooler, I see how challenging it is for a mother to find the time and energy to exercise (or do anything for yourself for that matter, lol!). However, if my wife can do it, guess what, so can you! Here are three tips that I learned from her about how you can motivate yourself to workout as mothers in Bethesda.
1. Ask someone else to pay for it: If you are like my wife, then you do not like to waste money, particular someone else’s! As a result, she was given the gift of personal training by someone she loves (me). I bought her a pack of 6 sessions to get her going and it worked. She met with a personal trainer (not me of course) once a week for 6 weeks and worked out by herself an additional day during the week. This was the motivation she needed to exercise as a mother. She did not have to come up with the program herself, the workout was short enough (30 minutes) and she was provided simple exercises that she could do on her own (which she did during her additional day). Guess what, she got results and it jumpstarted her to exercising as a mother! As a certified personal fitness trainer myself, I have to agree that paying for personal training can be very motivating: personal trainers are great motivators to exercise.
2. Get an accountability partner: While my wife was in medical school, she had a workout partner. She has since told me that this was the most consistent time ever in her life that she had exercised because she did not want to let her friend down. They exercised at least three times every week around the same time each day(creating a habit!). If you are like her, then this may be the best route for you take to exercise as a mother. Research shows that there is strength in numbers!!
3. Be the example: If you are like typical mothers in Bethesda and my wife, then your number one concern is for your kids (or your spouse or friends if you do not have a family). Everything that you do and say revolves around them. As a result, our kids have a great deal of respect for her and trust her every move (well, at least most of the time). Since we are teaching our kids to live a healthy lifestyle, it is very important that they see us practicing what we teach. My wife has incorporated exercise into our kids’ daily routine with her. Sometimes, they will go for a walk around the neighborhood, while other times, they will do an exercise DVD together. Remember, the family that exercises together, stays together! If you do not believe me, then click here: family and exercising together
So, there you have it. My three tips for motivating yourself to exercise as mothers in Bethesda are: asking someone to pay for personal training for you, working out with someone else and being an example to your family or loved ones. Start incorporating all three of these and you will not be disappointed in the results you get from exercise as mothers in Bethesda.
The Biggest Loser is one of the most popular reality and weight loss TV shows of all time. For the past eleven years, millions have tuned in to watch over 100 obese contestants compete to earn the prestigious title of: The Biggest Loser. While this show is a “reality” TV show, there are several things that a person looking to get in shape can learn from it. These include: the importance of working with a professional, how important nutrition really is and the benefit of a support team. Let us talk about all three in more detail.
According to studies, Low back pain affects nearly 80% of all adults. Most low back injuries come fromthe following: wearing high heels (women), performing manual labor and people who sit for long periods of time (greater than 3 hrs.). Although these statistics are alarming, there are some simple steps one can take to make sure that they avoid current and future back pain or injury. These steps all involve simple exercises that can be performed from anywhere, including one’s office.
Step #1: In order to prevent further injury or a relapse, the 1st thing one should do is stretch common muscles that are tight and may have caused the lower back pain in the first place. Tight muscles are known to overwork and when this occurs, they become overactive and let us know through pain. These muscles include: erector spinae, hip flexors, calves and the lats (the big back muscles). For each stretch, you want to hold the stretch for 30-120 seconds and perform the movement for 1-2 repetitions 3-5x/week.
Step #2: After you have stretched the tight muscles, now it is time to focus on strengthening the muscles that are weak or underactive. Muscles become weak or underactive typically from lack of use or overuse by the muscles that assist or oppose the weak muscles. For example, if your hip flexor is tight, it could cause your glutes (butt) muscles to become weak. The muscles that tend to weak with a lower back injury include: certain core muscles, the butt and hamstrings. For each strengthening exercise, you want to perform 1-2 sets of 10-15 repetitions 3-5x/week.
Step #3: Now that you have isolated the lower back with stretching and strengthening exercises, now it is time to focus on integrating your entire body back into exercising. Integrated exercises involve using as many muscles as possible in one given exercise. By performing integrated exercises, you will ensure that the your hip joint (which can be misaligned with low back injuries) starts and remains in the right position and the proper muscles are working as they should be. For each integrates exercise, you want to perform 1-2 sets of 10-15 repetitions 3x/week.
If you follow these three simple steps, you can avoid low back pain setbacks and ensure that your back is strong enough to handle your daily activities of life.
Links for stretches: http://www.webmd.com/back-pain/living-with-low-back-pain-11/five-back-pain-stretches
Links for core exercises: http://www.webmd.com/back-pain/living-with-low-back-pain-11/core-strength-for-back-pain
Links for integrated exercises: http://www.allthingshealing.com/Chiropractic/Corrective-Exercise-for-Back-Pain/8558#.VIoTN74zf8E (this link actually covers everything I wrote about)
Recently, I had the opportunity to support a colleague & friend of mine in her very first fitness competition. She posted on her Facebook page that the event would be in my neck of the woods (Washington, DC metro area) and asked if anyone in the area would be competing too. Since I had not seen her in a while (she lives in Charlottesville, VA), I decided to go and support her. In her Facebook post, she posted the link to the event and I clicked on it. As I started reading the page, I was not quite sure what kind of competition it was, but the descriptions of it seemed like CrossFit. I said to myself, “Hmmm, Mary (her real name is not Mary, but for discretion reasons let us just pretend that this is her name) is not a fan of CrossFit, so, why would she be competing in a CrossFit event.” So, I decided to shoot her a quick text message. She responded & sure enough, it was CrossFit and she had been doing it for the past three months! Needless to say, I was shocked! Not shocked because I did not think she would do well or be competitive, but shocked because we both were not fans the CrossFit (mainly because we thought the risks outweighed the benefits).
Well, I told myself, you’ve never been to an event before, here is a good reason to check it out live. So, I decided to do just that. To make a long story short, attending that event was one of the best fitness decisions that I have ever made! I got to see, firsthand, why Crossfit is truly a sport, is an encouraging and supportive environment and arguably the most efficient 8-minute workout ever created! Let’s talk about all of these:
1. CrossFit is a sport: As a former athlete (well, I still consider myself an athlete sometimes, lol!) of various sports, I know what a sport is. A sport has to have competition, it must be fun, it must have fans and it must involve preparation (i.e. Exercise). Guess what, CrossFit has all of these. If you thrive in this type of environment, then CrossFit maybe for you.
2. CrossFit is a supportive atmosphere: From the moment that the leader of the event counted down the time clock and said GO, there was tons of cheering, encouraging, screams, yells and hand clapping for literally every competitor there! This type of energy is very contagious. I found myself cheering for complete strangers, even when “Mary” was not competing. If you love immediate and constant support to be consistent in your workouts, then CrossFit maybe for you.
3. CrossFit is the most efficient 8-minute workout: There is that saying: “receiving your bang for you buck”. Whoever created that phrase must have had CrossFit on their mind. In a very short 8 minutes, I witnessed 100’s of fitness enthusiasts doing: burpees, leg-ups, deadlifts, and squat thrusts and to my surprise, I would say most of the competitors where able to hold form just like I would expect my very own clientele to do when they exercise with me. If I told you that you could burn 500+ calories in 8 minutes, but feel like you completed a 45 minute workout, how would that make you feel? If time is an issue for you and you struggle with burning enough calories in your workout to lose weight, then CrossFit maybe for you.
Ok, ok, ok, I know some of you are saying the following:
1. Is Maurice, Mr. NASM, supporting CrossFit?
2. Is Maurice saying that CrossFit is not dangerous?
3. Is Maurice crossing over to CrossFit workouts?
4. Is Maurice going to abandon his current Move Well Fitness style of progressive workouts for CrossFit?
Hold your horses people, it is not time to stop the presses yet, lol! Here is what I’m saying: CrossFit is just like any other form of an exercise program. It has its risks and its rewards. But, for the person who is looking for a very efficient, time friendly, super supportive, sport environment, then there is nothing else like Crossfit and for that my friends, I must say two thumbs up to it!