7 Steps to Be a Morning Workout Person

Even if you are an early bird, getting up before the sun rises to go sweat your butt off can be seriously daunting. The good news: It is possible to become a morning workout person. Just follow these 7 steps.

Step 1: Pack a bag. Every night when you get home from work, put your dirty gym clothes in the hamper and set aside a crisp, new exercise outfit. Having to dig through your dresser drawers at 6 am is no fun.

cardio-running-on-a-treadmill-picjumbo-comStep 2: Force yourself out of bed.  Move your alarm clock across the room That way you can’t sleepily snooze-button your way through your morning sweat session.  By forcing yourself to jump out of bed to silence the dreaded buzzer, you are forcing yourself to wake up quicker.

Step 3: Have a light snack. Eating a full meal in the morning before your workout can make you feel sick. Instead, try something light before your workout so you are not starving and then another light snack after.

Step 4: Skip the booze. A glass of wine at dinner can be a great way to unwind, but even a small amount of alcohol can make you sluggish in the morning. If you do drink the night before, just make sure to drink extra water before you go to bed.  Otherwise, you could be dehydrated during your morning routine.

Step 5: Go to bed early. Once you get into a routine of waking up early, you’ll automatically start going to bed earlier.  Adequate rest will not only improve your mood but it will allow for adequate recovery time for your body.

Picture1Step 6: Make friends. It can be easy to slip up and forget to go to the gym. Something that can keep you motivated is making friends at the gym who will help you stick to your routine. Set up a schedule to encourage these dates and watch your health improve with a buddy!

Step 7: Plan your routine. Having a plan will make hitting the gym early in the morning much easier. Sign up for a fitness class or map out your exercise routine. Utilize technology and try a new workout routine from the web. This will help spice up your daily workout and you may find a new exercise that’s just right for you!

If you need help getting started on an exercise routine let us know!  Our exercise department can help you create specific routines to focus on your target areas!!

Take a Hike! Tips for changing your walking game

Are you tired of walking the same streets and sidewalks in your neighborhood? Try a Hike this Summer! Hiking can provide a unique setting and experience to exercise the body, clear the mind, and enjoy Mother Nature at very little cost.

Unlike specific sports, hiking does not require any special skill or expertise. Hiking is essentially walking, which is considered to be one of the most perfect forms of exercise for your body.

Various trails provide grounds to accommodate the beginner to advanced hiker. If you are just starting out, choose a wide trail with low grades, and then advance to more steep and rocky grades.

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The health benefits of hiking are nearly endless, including weight loss, prevention of heart disease, decreased hypertension or high blood pressure, improved and maintained mental health, prevention of osteoporosis, prevention and controlled diabetes, improved arthritis, and relief of back pain.

  Here are a few tips for a successful hike:

-Wear comfortable shoes and socks to prevent your feet from blistering

-Be careful when hiking up and down hills

-Keep your knees bent and use side-stepping maneuvers when hiking on steep trails

-Use hiking sticks or poles when needed

-Take your time, it’s not a race

-Be careful when crossing streams or other bodies of water

-Bring your own water and a snack if you’re doing a longer hike

-Check the weather before you go! Don’t want to get stuck in the rain or get a sunburn

-Dress in layers (it is better to start off warm and remove layers)

-Do not leave trash behind.

So grab your family and/or friends and check out these local Saint Cloud trails:

Quarry Park & Nature Preserve; St. John’s Arboretum in Collegeville; Warner Lake County Park: Mississippi County Park; or any local state park or state forest.

 

6 Workout Mistakes That are Sabotaging Weight Loss

For most weight loss regiments there is the same formula to reach your goal: exercise and eat healthy. Mistakes in your diet are pretty easy to spot, but what about your workout?

The first step to avoiding mistakes in the gym is to recognize when/if you’re making them. Changing your habits can take some time, but if you start small and keep with it you will become knowledgeable and eventually see results.

  1. You didn’t warm up – Failing to warm up before a workout in one of the most common mistakes people make. You should warm up for 3-6 minutes before your workout. This warm up should include stretching muscles you will be using and a quick light jog, jumping jacks, skipping, or brisk walk to get your blood flowing. Warming up can also help prevent injuries.
  2. You are using the wrong weights – When doing weight lifting workouts in the gym (or at home) a common mistake is the weight you are using. Ideally you should to be doing 3 to 4 sets with 7 to 10 reps per exercise if the main goal is to put on walking-vs-running-featuremuscle and decrease fat. Find a weight that challenges you but is also realistic. It’s better to start off lighter and go up than start heavier and risk injury.
  3. Don’t rush your reps – To maximize your workout you should focus on each and every rep and go at a steady pace. If you’re pumping through reps too fast or swinging weights around you are increasing the risk of injury, therefore putting your goals at risk. By the time you reach your final set, the last few reps should give you a deep burn. If you’re not feeling that burn, maybe you need to go up in weights or do one more rep.
  4. Stop doing so much cardio – Running is a great cardio workout but 15 to 30 minutes is plenty for most of us, even if your goal is reducing fat. A good mix of weight-lifting and different forms of cardio 2-3 times a week is a good place to start. It’s different if you are training for a race (like the Minser 5k) ; keep running!
  5. You are working out too much – Don’t get us wrong, it’s healthy to workout, but you shouldn’t be pushing yourself too hard. If you push yourself way over your limit, you could easily injure yourself. Working out, whether at the gym or at home,  about 2-4 times a week is a good amount for anyone just starting.
  6. Not setting goals – Setting goals is a great way to keep you accountable for working out. It’s important to have a workout plan to help you stick with exercising. This way you can focus on the right exercises and equipment to use when you workout. Having a buddy workout with your is a great method to keep yourself (and your friend) accountable for your goals.

Whether you’re trying to lose weight or getting back into an exercise routine, it’s important to avoid these mistakes and decrease risk of injury. If you need help with your workouts contact us and we can set you up with our exercise specialist to go over your goals and get you working out!

Is Vibratory Therapy Right for You?

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What is it?

Vibration training takes the same forces that traditional exercise uses and turbo charges it. Simply put; if you do one regular squat, you did one squat. If you do one squat on a vibration machine, it equals up to 50 normal squats in the same time. Vibration therapy works by pulling and tensing the muscle the same as it would in regular exercise, but in very small amounts and very quickly. Your muscles cannot tell the difference between the regular squat and the vibratory therapy squat, other than the vibratory therapy squat was done at a rate of 50 times more.

 What does it do?

~Increases cellular oxygen circulation

~Stimulates cellular nutrient uptake

~Enhances cellular fluid movement

~Assists cellular waste removal

~Accelerates the body’s natural healing response

As a result, new cells are more resilient, vibrant, and function together as a healthier, longer lasting body.

What is it good for?

~Weight loss

~Improving mood and energy

~Strengthening muscles

~Toning and tightens skin

~Increasing serotonin levels

~Decreasing join pain and blood pressure

~Improving flexibility and balance.

Our exercise studio is equipped with our very own vibratory therapy exercise machine known as The Wave! We are excited to incorporate vibratory therapy into your pursuit of wellness.

Make an appointment with our rehab specialist to get started with an individualized training program for you!

 

Strength Training and You

As we all know it is important to eat right and exercise. Something you may not know is that strength training, also known as resistance training, is very important to keep weight off and to feel well.

According to the National Center of Health Statistics, only 20% of women strength train during the week. Lifting weights only 2x per week can reduce body fat by 3% in just 10 weeks!

This means you can trim 3 inches off that waist line, without making any other changes. Another study found that the day after strength training you burn 100 calories more than if you did not lift the day before. When you build 10lbs of lean muscle to replace 10lbs of fat, you effortlessly can burn up to 50 more calories a day!

Strength Training Benefits:

  • Keeps the weight off now
  • It’s great for both men and women
  • It increases your strength and makes you more fit
  • Strength Training protects bone and muscle. After puberty, you start losing 1% of your muscle strength. One of the best ways to stop and or slow down this process is to start with strength training.
  • It also helps you with your body mechanics. Your balance, coordination, and posture will improve from strength training. It can reduce your risk of falling up to 40%, especially as you get older.
  • Strength Training plays a role in disease prevention
  • You can burn more calories with strength training, even when at rest!
  • If you’re feeling down a bit or depressed, strength training and exercise can aid in feeling better and boosting your mood

Now you don’t need to jump into bench pressing 150lbs on day 1. Start off slow and be more conservative with the amount of weight you are lifting to avoid injury.  Know the correct techniques for lifting weights is important for avoiding injury.

If you need help getting started or are questioning your technique, give the clinic a call and talk to our exercise department!

Check out what our exercise department has to offer on our website!

 

Time to Stay Motivated!

We all know exercising and eating healthy is good for us, but why is it so hard to stick with? Try following some or all of the tips below to stay motivated in leading a healthy and active lifestyle.

  1. Set goals—start with simple, small goals and progress to longer-range goals. Goals should be realistic and achievable.
  2. Start slowly—it’s best to start slowly and progress gradually. If you push yourself too hard too fast, you may find yourself in pain or with an injury.
  3. Think variety—include a variety of exercises in your routine so you don’t become bored. Your routine should involve stretching, resistance training, and cardiovascular activity to increase the heart rate. If the weather cooperates, take your routine outside.cardio-running-on-a-treadmill-picjumbo-com
  4. Make physical activity part of your daily routine—if you feel you don’t have time to exercise everyday, schedule workouts like any other important appointment.You can also fit physical activity in throughout the day; go for a walk over your lunch break, stretch durin
    g the news, or take the stairs instead of the elevator.
  1. Keep an exercise/food journal—seeing the benefits of regular exercise on paper may help you stay motivated, and keeping track of your daily food intake may encourage you to eat healthier.
  2. Seek support—invite a friend or family member to workout with you. It’ll help keep each other accountable and can double as a social hour.

Just remember, this is your life. You have control to create and maintain a more happy, healthy, strong, and confident self!

 

Don’t Gain, Maintain!

The holidays are upon us! Time to gather with friends, family, and FOOD. If you are trying to lose weight, this can be a very challenging time of year. Try setting  a goal of maintaining your current weight instead of losing weight. You can always set new goals to shed pounds after the holidays.

It’s very easy to stray from any sort of goal this time of season. You want to say “yes!” to that extra helping of stuffing, home made fudge, and Aunt Carol’s secret pumpkin pie recipe. Just remember, everything in moderation! Keep these tips in mind while the stockings are hung.

  • Keep Moving! You have gifts to wrap, cookies to bake, and cards to send, but don’t put exercise on the back burner. Continue to shoot for at least 30 min. of physical activity each day. Go for a walk around the neighborhood, do resistance training, or take that dance class you’ve wanted to try.
  • Manage your appetite with foods that help you feel full faster and longer such as vegetables and high fiber cereals.
  • Do NOT skip meals! It’s a busy time of year but skipping meals means you are more likely to binge the next time you eat to compensate.
  • Plan ahead and pack nutrient-dense snacks to get through the day. Include fruits, vegetables, and a good quality source of protein (cheese sticks, eggs, soy nuts, etc.)
  • Buy snacks in individual serving sizes or portion snacks out in small containers.
  • Aim for 8 hours of sleep each night. Lack of sleep can lead people to consume more sugary foods and more calories during the day.
  • Avoid emotional eating! Emotions can interfere with your ability to make healthy choices and can also upset your digestion.

With continuous exercise, attention to diet, and mindfulness at parties, you can maintain your weight during the winter holidays. Try to be consistent on a daily basis with overall good eating and physical activity. And enjoy this beautiful time of year!