пятница, 27 июля 2012 г.

Get Back on Your Feet Quickly Post-Workout

Get Back on Your Feet Quickly Post-Workout


We've heard about the importance of proper workout footwear from medical professionals, magazines, friends, family and so many other sources. We get it! Running and walking require specially formulated shoes, while cross-trainers are more appropriate for the gym or a fitness class. But what happens to our feet after exercise?



As it turns out, there are some steps we should all be taking to ensure that our feet remain in tip-top shape after a workout. We asked podiatrist Dr. Jackie Sutera and doctor of physical therapy Brian Hoke, both of the Vionic Innovation Lab, for some insight into post-workout foot recovery. Here are their simple (yet indispensable) tips.


Cooldown stretching–here’s what to do after a workout to salvage your soles:


  • Massage the soles of your feet by running the arch of your foot over a golf ball or other physical therapy ball on the floor to stretch out the fascia (i.e., the ligament that runs from the heel of your foot to your toes and can become inflamed, causing plantar fasciitis).
  • In addition to stretching the feet, loosening your calf muscles is a must, Hoke tells Shape.com. "A common mistake is to allow the arches to fall while stretching the calf muscle. It causes stress that can aggravate foot problems, like heel pain and plantar fasciitis."

Address these common post-workout foot issues:


  • Blisters: Pad, bandage and avoid the blister until it heals. If you must, clean a safety pin with alcohol and make a small hole to drain it, being careful not to pull off skin. Then, apply an antibiotic ointment to the area and bandage it.
  • Calluses: Lightly buff the affected area with a foot file and then cover with a foot cream that contains salicylic acid, lactic acid or urea.
  • Athlete's foot: Dry the feet very well after showering, and use medicated foot powder and topical anti-fungal ointments as directed.
  • Heel Pain: Ice feet after working out and wear shoes with arch support even around the house. Don't go barefoot, as hard surfaces like wood or tile will exacerbate the pain.


Looking for a pair of post-recovery sandals? Our favorite Vionic Tide flip-flop is a favorite for a reason: The pronounced arch support and deep heel cup provide just the right amount of support and is proven to help alleviate heel pain.* And with over 20 colors and patterns to choose from, you’re sure to find your perfect pair.



About Vionic Footwear

Developed by Phillip Vasyli, renowned Australian podiatrist and founder of Orthaheel® Technology, all Vionic shoes help restore natural foot function and relieve heel pain, promoting a more active lifestyle. Vionic’s footwear and orthotic inserts are also endorsed by noted integrative medicine expert Dr. Andrew Weil. For additional information about Vionic, please visit VionicShoes.com.


*Based on a peer-reviewed clinical study partially funded by Vionic on people experiencing moderate, non-traumatic heel pain.


Original article and pictures take www.sparkpeople.com site

пятница, 20 июля 2012 г.

FULL BODY INTERMEDIATE WORKOUT ROUTINE

FULL BODY INTERMEDIATE WORKOUT ROUTINE

Get in shape, boost your endurance and reduce your stress levels with this intermediate workout routine for women. A set of 10 bodyweight exercises to strengthen and tighten your whole body and speed up your metabolism!


Get in shape, boost your endurance and reduce your stress levels with this intermediate workout routine for women. A set of 10 bodyweight exercises to strengthen and tighten your whole body and speed up your metabolism. https://www.spotebi.com/workout-routines/full-body-intermediate-workout-routine/

FULL BODY WORKOUT INSTRUCTIONS


WARM UP


Start this intermediate workout routine with a full body warm up.


Repeat this circuit 3 times and rest for 60 seconds between sets.

1. Butt kicks: 60 seconds. Start kicking your feet up until the heels touch the glutes, and pump your arms at the same time.

2. Arms cross side lunge: 45 seconds. Do alternating side lunges and cross your arms as you stand up straight.

3. Side plank front kick: 30 seconds + 30 seconds. Start in a side plank position, with your bottom knee bent on the mat and with your top leg extended. Lift your top leg at hip height and kick it slowly to the front, without moving your upper body.

4. Speed bag punches: 45 seconds. Stand up, raise your elbows to shoulder level, keep your feet shoulder-width apart and your knees slightly bent. Shift your weight to one leg and rotate the opposite forearm twice. Switch sides and repeat.

5. Side to side shuffle: 60 seconds. Start in an athletic position, with your knees slightly bent and your hips back. Take a few quick steps to the right and then touch your right foot. Repeat on the left side.

6. Squat kickback: 60 seconds. Squat and, as you stand up, transfer your weight to one leg and kick back with the opposite leg.

7. Side plank hip abduction: 30 seconds + 30 seconds. Start in a modified side plank position, lift your top leg as high as possible and then lower it back down.

8. Inchworm: 45 seconds. Stand straight with your feet shoulder-width apart, bend at the waist and walk your hands out as far as you can. Walk back up and repeat.

9. Scissor skier: 45 seconds. Jump up, bring your right leg forward, your left leg back, and reach your left arm up and your right arm back. Jump again and switch sides.

10. Crab kicks: 45 seconds. Sit on the floor, lift your hips and kick your right leg up. Switch legs, repeat and keep alternating legs until the set is complete.


Bikini Body Program

STATIC STRETCHES


Stretch your whole body with a thorough 10 minute stretching routine.


INTERVAL TIMER


MUSIC PLAYLIST



CALORIE CALCULATOR


Enter your weight to find out how many calories you can burn doing this full body intermediate workout routine:


RELATED WORKOUT ROUTINES


Original article and pictures take www.cdn.spotebi.com site

пятница, 13 июля 2012 г.

Fueling Your Running

Fueling Your Running

True to its heritage, the new ASICS Women’s GEL-Kayano 22 Running Shoe takes a bold step forward in unsurpassed performance and modern design!


Like a car, a runner who wants to operate at his most optimum potential needs his particular set of fuels.


He needs the right combination of carbohydrates, proteins and fats to fuel his running.


Each of these food groups has a specific function to fulfill in the body.


Getting the right amount and mix of these important nutrients is the right step towards your success!


Over 350 Free Low Carb Recipes via @5mintohealth
Over 350 Free Low Carb Recipes via @5mintohealth

Carbohydrates



The primary fuel for exercising muscles and for high-intensity exercises are carbohydrates.


The athlete’s body needs around 50 to 65% carbohydrates in his food intake to support training.


Lacking enough carbohydrates causes the body to under-perform and cannot burn fat as effectively as it should during workouts.


It should be the staple of your diet before, during and after each exercise, including running intervals throughout the day.


Carbohydrates abound in such food as:


These days, many people make do with easily digestible carbohydrates from sports drinks or gels.


Consult your sports nutritionist for the exact amounts of your carbohydrates requirements.


Proteins



Proteins are important because they build and repair muscles, ligaments, and tendons – all essentials in becoming a strong athlete.


You can get your proteins from such sources as:


They’re more important after workouts than before or during.


This is because protein helps repair the body itself after strenuous activities like exercises and running!


The more you run (or train as an athlete) the more you need the protein to repair different parts of your body.


Your needs depend on how many hours a week you run, or if you are trying to lose body fat or if you are lifting weights!


Fats



The last food group, fat, helps sustain prolonged exercises at lower intensities.


Our bodies have enough stored fat to fuel our exercise over an extended period of time.


However, fat is difficult to use for quick energy!


This is why carbohydrates are the choice fuel during most exercises.


Athletes need about 20 to 30% of calories from fats.


Healthy sources of fats include:


Unfortunately, most people get too much fat in their diets.


What is worse is that too much of these fat come from unhealthy fats (saturated and trans-fats from sausages, burgers, French fries, donuts, sweets and many more)!


Correct Balance



For an athlete, achieving the right balance of these three all-important food groups is the first step to fulfilling your potential.


Your day-to-day diet has to be adjusted accordingly to support your kind of training.


Since everyone is different from the next person, it is important that your diet is suited to your exact personal body needs.


You can only get these exact data from a nutrition professional how can develop and plan a personalized nutrition plan for you.


Remember, running (especially competitive running) can be as strenuous as any other energy use-intensive sports! Your body fuel should not be taken lightly!


A taste so unbelievable, you’ll think you’re eating the real thing! America’s Favorite Protein Bar: Quest Nutrition Protein Bar.


Original article and pictures take fitsaudi.com site

среда, 4 июля 2012 г.

Follow the SugarySixPack Blog

Follow the SugarySixPack Blog

Instant Pot Shredded Hot Chicken
Instant Pot Shredded Hot Chicken

What Not to Do After A Binge
What Not to Do After A Binge

hiit1-800×800
HIIT Workout E-Book

GFFGcoversmfood
The Get Fit Food Guide


Nancy


I didn't make official before pictures because I was already thin and worked out a lot and didn't think my body would change that much, but I was really wrong!!


I've always been bottom heavy and have focused on working those areas, working out consistently for about 5 years doing 5 days a week of 3 days of 2 mile runs, one day yoga/Pilates, and one day of weights.


The full body pic on the left is what I've looked like for as long as I can remember with my typical workout routine, but the full body pic on the right is after the get fit guide


really amazing! And with the left pic, I'm sucking in haha but in the right (now), I'm just existing! My body is so much more balanced now. I can't believe it!


Amy


First off, I want to say that your workouts are absolutely amazing. I have lost countless inches, 80 pounds, and gained a ton of confidence since I started your workouts a year ago.


I started with the month long HIIT guide, then went to the first Get Fit Guide, and then I did the updated GFG when it came out.


I have done the updated guide twice, and I'm in the middle of doing the very first GFG again for the second time.


I can't thank you enough for coming up with amazing workouts that have helped me in my fitness journey.


Mallory


Brittani


At six months postpartum I was ready to be me again. I didn’t have much time with a baby needing me what seemed like every moment of the day and getting to the gym sounded impossible.


I found the Sugary SixPack Get Fit Guides and was definitely skeptical that a 30-minute a day program could work. In the past, I’ve spent hours in the gym climbing the Stairmaster of death and lifting weights to get results.


So I started the guides figuring something was better than nothing. I planned to eat healthy 80% percent of the time and didn’t restrict myself if I really wanted something.


If I had birthday cake or breadsticks, I made sure to eat low carb for the next meal.After the first month I felt so much stronger and was starting to see results. I just finished the 12-week program and feel confident and happy with my changes.


I can get a quick exercise in during my little guy’s nap and have never had my legs and abs look better. I’m actually seeing some ab definition and am starting round two to continue to tone.


Original article and pictures take www.sugarysixpack.com site