Skipping the gym for a home workout is a time saver, helping you be more consistent with daily exercise goals. I am not a physcial fitness expert. I am a registered dietitian. I use evidence based information to address nutrition from a healthy aging perspective, and by integrating food and physical activity, I champion practical ways to reach fitness goals that include:
• maintaining a healthy weight
• preserving lean muscle mass
• reducing body fat
• preventing bone loss
My goal isn’t to tell you how to exercise, but merely to encourage you to get some physical activity, everyday. I’ve discussed the importance of consistency; it’s what separates those who reach their goals and those who do not. With the holiday season in full swing, today’s post is a reminder not to give up on your fitness goals, but to be inspired to be your personal best. If getting to the gym is a struggle now, consider the time savings of a simple home gym. Eliminate that 20 or 30 minute commute by giving yourself the gift of some simple fitness equipment appropriate for functional fitness. I have medicine balls, a stability ball, a bosu, jump rope, pull up bar, and free weights. I store these items in my garage. They could also be stored in an empty closet and pulled out when your ready to hustle.
Happy New Year! The number of blog posts focusing on New Year’s resolutions is mind boggling. I’ve given my two cents worth in the past with posts like , like Quittin’ You and Sticking Points. But instead of blowing up the internet with yet another of the same, I’d like to offer you something different for 2017.
If it were possible, would you work toward a goal that would allow you to shave 25 years off your age, and improve your quality of life? Ok, it sounds a little far fetched, so let me explain something that caught my attention and demonstrates how lifestyle affects biological age. It’s a study of people over the age of 50 by Peeke and Wisloff that illustrates the reality, and has me thinking, maybe age doesn’t matter?
The researchers studied Senior Olympic athletes (NOT professional athletes, but individuals over the age of 50 who train frequently, and are more physically active than other people at the same chronological age.) The subjects completed a fit age test developed by Norwegian sceintists, that’s an ingenious way of estimating VO2 max ( a measure of your current cardiovascular endurance). If you don’t know your VO2 max, your not alone. Most people don’t because finding it requires sophisticated equipment and is costly to evaluate. But several years ago, Norwegian scientists worked around this problem and developed an algorithm that provides a close approximation of someone’s fitness age. It considers parameters including: waist size, heart rate, exercise frequency and intensity. Try it yourself here.
In the study I am referencing, Wisloff and Peeke anaylazied more than 4000 Senior Olympicans. The average age of this group was 68. The average fit age was 43. Although the researchers expected their subjects’ fit age to be lower than their chronilogical age, they were amazed that they had shaved a quarter of a century off of their age!
Here is something that surprised me, even more than this study. I too have a fit age 25 years younger than my real age! I am NOT an Senior Olympian. As a matter of fact, I was NEVER even a high school or college athlete. I spend 20 to 45 minutes daily on exercise varying between long runs, short interval runs and strength training. I have been doing this for well over 10 years. The other piece, is of course, the nutritional component to support the training and run interferance with fatigue, so I can train and get on with the rest of the day.
If you don’t think you have the time to spend on exercise, I completely understand. It is a time commitment and you will likely have to sacrifice time spent somewhere else during the day. But shaving years off your age might be worth it? What do you think? Are you willing to spend 20 to 45 minutes exercising daily and follow simple guidelines to keep you energized and fuel workouts? If you answered YES, please follow me in social media for exercise and nutrition tips aimed at reducing your fit age:
Sports bras are fashion forward, but make no mistake, they ‘re invaluable gear for female runners. I like to think of ’em as an insurance policy for your breasts. Disclosure: I received the sports bras mentioned in this post free of charge. I was not compensated financially for my time. Opinions are my own.
Female runners tend to agree with males when citing their most treasured running equipment: shoes! I concur, but would add a good fitting sports bra, for reasons of comfort and maintenance of shape. Here are 2 facts to remember.
No bounce = Comfort
Minimal movement = Maintenance of Shape
The first point is no secret. You learned this early on. The second point, isn’t quite so obvious, and if you’re young, you might get fooled. But make no mistake, less movement = less damage to your ta ta’s. Yes I’m talking about sagging and drooping : ( . Saddly, there is no exercise or diet that will preserve the youthful appearance of breasts. Unlike biceps and tricips, your breasts DO NOT tone with exercise; they aren’t made of muscle. Rather, breasts consists of glands, fat and fibrous tissues, and they will eventually succumb to gravity. Further problematic is the fact that when you move, so do your breasts. The repetitive bouncing can stress, stretch and irreversibly damage the Cooper’s Ligaments (fibrous strands that keep breasts attached to the chest wall, and are first defenders for holding up the girls and maintaining their shape). Preventative measures, like extra support while you exercise, are prudent and may help you maximize your lift. I was shocked to hear that 44% of women do not wear a sports bra. Geez, does this mean they’re not exercising?
Please make exercise part of your lifestyle and get the insurance policy for your breasts I call a sports bra. There are a daunting number to chose from, so here are two tips for selecting the right one for YOU! First : Get fitted by an expert. It doesn’t matter if you buy a recommended bra or one touted the best.
I had Stella, the owner of Lillies and Lace in Wilmington, fit me. If you can’t find an expert in your area, there are sites on the web. Secondly, “test drive” the sports bra in the store. Many shoes stores now have treadmills onsite offering the ability to run in the shoe before you buy it. The same concept applies to sports bras. Check the support by trying on the bra and moving. I like to do some running in place in the dressing room.. you can also jump, and stretch while trying on the bra. Does it support? Is it comfortable?
Here are few new sports bras I most recently tested during a 5 miles run..
A new name in sports bras for me. Where have I been? This cute little number has underwire wrapped in silicone making it both comfortable and supportive. The bra cups encapsulate breasts rather than compressing them, so it is ultra flattering! It was a hot morning when I ran in this one and thank goodness for the fabric that wicks away moisture! I love the versatility of the wide straps that also adjust to racer back with a hook and eye closure. (The racer back is my preferred way of wearing when running.) Don’t you think the colors are beautiful?..
The flat seams of this bra make it look great under any sportswear. Love love love this one!!!
This is the first Lululemon sports bra I have ever had, but it won’t be the last! This bra holds the girls in place and is NOT compressing. The bra features secure mesh fabric side panels to keep bounce at bay. The sweat-wicking Luxtreme fabric with added LYCRA fibre keeps it’s shape while keeping me dry! This gem gives you two ways to wear the straps, up and down as pictured or crossable in the back. It comes in a variety of colors , but aren’t the blue bubbles adorable?
Run Stuff Your Bra III
If you like your girls packed in and compressed, you’ll love this sports bra also by Lululemon!
Do you ever use the cup of your bra as a pocket? If you do, this one is made especially for you!! The built-in pocket feature allows you to stash keys, lip balm , money or snacks. LOL! The fabric feels like a second skin. Pull it on overhead and you’re good to go..
with comfortable wide straps that crisscross in the back . It comes in a variety of colors; choosing just one will be tough. But every gal should have a black sports bra. Am I right?
Do you wear sports bras? If so, what do you look for in a sports bra? What are your favorites?