A really gross fact

So as I am enjoying my summer break in Tampa, I found an interesting article in Fitness magazine. How lucky for you that I keep you all in mind during my mini-vacation. 

We all love listening to music during our workouts. For me, I always have to have some upbeat 80's playlist blaring in my ear or I could never finish my 30-minute elliptical session. However, there are somethings you need to know before you stick those headphones in your ear. 

Got a great cardio mix you want to share? Before handing over your iPod, listen up: Earphones are crawling with germs that may lead to ear infections, say researchers in India. People who are frequently plugged in for at least 30 minutes at a time had 12 percent more bacteria on their earphones and in their ears than those who listened less. 

Fitness magazine's advice....

Regularly clean your buds with alcohol wipes. 

Just a quick little tip! Stay tuned for more and have a great summer break everyone! 

The Simple Fitness Rules

In a previous post, I told you the common mistakes people make when working out. This post is all about what TO DO. I found this information at zenhabits.net. 

1. Get moving. Make sure to do some form of physical activity 4 days out of the week.  

2. Enjoy yourself. Workouts can get boring so try to make it fun! If it gets boring, move on to something else. 

3. Slowly add intensity. The keyword here is SLOWLY. Don't start off with a 3-mile run if you haven't been working out in a while. Start with a 2 mile walk. Once you've been doing a physical activity for a while and are used to it then you can add some intensity to it. 

4. Minimal Equipment. Especially in the beginning. You should start off with doing exercises that use your own body weight as resistance. Then after you have become used to that then you may start adding the weights. 

5. Just a few exercises. Keep it simple in the weight room: squats, deadlifts, presses, chinups or pullups, rows. You can do a lot with just those lifts. Of course, you’ll want to mix it up eventually with some variations. 

6. Eat real foods. Aim for foods that are as close to their natural state as possible. 

7. Eat less. It’s smart to reduce how much you eat overall, at least until you reach a healthy level of body fat. 

8. Give it time. Be patient. Nothing worth having comes easily!!!!!  

Hopefully this helps!!! Happy workouts! 

Use it or you'll use it!

Have you been taking advantage of the many perks that Wellness2Go offers its members? No? Are you wondering what amazing and stupendous benefits Wellness2Go offers????? Well then this post is the one for you. Let's take a stroll....

Food:

Momoyaki: 20% off
Gelato Company: Buy sandwich, get free medium gelato/ Thursday is still $2.5 wine night for our members
Designer Greens: $2 off your meal (that means you can eat for around $1)
D'Lites: $1 off medium or large
Green Plantains: Buy one item, get another free (up to $5 off)

Services: 

Gainesville Health & Fitness: Free 7-day membership and online nutrition/weight mangement program
A Better Massage: $5 off

Fitness Classes at Lexington Crossing: Tuesdays and Thursday at 5 p.m.

Did you know there are other places around the Gainesville area where you can take advantage of healthy options?

• Students of the University of Florida and Santa Fe College can take advantage of their on-campus gyms and fitness classes.
• Most apartment complexes have a 24-hour gym so you can get fit on your schedule. 
  
• Walk to class or work if the distance is reasonable 
• Take the stairs whenever possible...here is an excerpt from an article on NYTimes.com....

Stair climbing is twice as taxing as brisk walking on the level and 50 percent harder than walking up a steep incline or lifting weights. Peak exertion is attained much faster when climbing stairs than walking, which is why nearly everyone huffs and puffs going upstairs, at least until their “second wind” kicks in after a few flights. Because stairs are so taxing, only the very young at heart should attempt to charge up long flights. But at a slow, steady pace, stairs can be a health plus for the rest of us. Begin modestly with a flight or two, and then add more as you improve. Take the stairs whenever you can; if you have a long way to go, walk part way, and then switch to an elevator. Use the railing for balance and security, and don’t try the stairs after a heavy meal or if you feel unwell. Even at a slow pace, you’ll burn calories two to three times faster climbing stairs than walking briskly on the level. 

The No Nos in Weight Loss

Today's post is about the mistakes we all make when trying to get into shape. I retrieved these 5 weight loss mistakes from examiner.com. 

1. Not lifting weights. Using weights is the number one mode of exercise to burn body fat!

2. Walking. It's a good start but it just isn't enough, 

3. Not committing your self enough or going hard enough at the gym. Stay committed. Push yourself. 

4. Doing boring cardio. Now don't get me wrong, I love just listening to my Lady Gaga or watching the Cash Cab while doing the elliptical machine but if you want to burn fat you need to add some high intensity interval training. Plus, varying your workout routine keeps it interesting, 

5. Not looking for someone to help you. Consult a personal trainer or fitness expert if you have any questions. Try attending the Wellness2Go fitness classes at Lexington Crossing on Tuesdays and Thursdays at 5 p.m. Ed Buckley leads the classes and is an expert on fitness. He would be happy to answer any of your questions!!!

Happy workouts! 

Web sites...so HOT right now!

Check out the Wellness2Go Web site....http://gainesvillecollegeliving.com/wellness2go.html...

Sore Muscles...

This week's blog is all about those pesky sore muscles you get the day after a workout. Let's say you attend this week's fitness classes at Lexington Crossing on Tuesday and Thursday as 5 p.m. and you want to know how to prevent and treat sore muscles. Well, I found some very helpful information on eHow.com 

1. Apply an ice pack for 20 minutes to any area that hurts. Repeat this every hour until the pain subsides.

2. STRETCH before and after your workout to avoid sore muscles. If your muscles are already sore, stretch the sore area gently to rid your body of lactic acid, which contributes to the pain.

3. Walk 15 to 30 minutes at least once a day to increase circulation throughout your body. This will also help deliver much-needed oxygen to the sore muscles.

4. Stay hydrated. Drink a minimum of eight glasses (64 oz.) of water daily - more if you're active - to hydrate your body. Many physical problems, including sore muscles, can be attributed to poor hydration. Remember to drink plenty of water. If you are doing very vigorous exercise for a long period of time, you may want to consider drinking water that has been fortified with electrolytes. 

5. Avoid strenuous activity as long as you're in pain.

A personal tip. Keep working out. You might be sore the first few times, but eventually you get used to it!!!