Shoe Shopping Advice

One of the more common reasons for giving up an exercise routine is excessive pain caused by working out. What’s sad about this is that a lot of workout pain may be prevented by a good pair of exercise shoes. If you’re starting a workout routine, you should invest in a quality pair of shoes. Good shoes will support your feet and align your body correctly; you’ll feel less pain in your legs, back, and, of course, your feet. Here are some tips for finding the right shoe to fit your feet and your needs.

If you want to use your shoes for a specific activity, i.e. tennis, running, etc., get a shoe designed for that specific sport. It’s going to provide better support and flexibility in the areas specific to the movement you’ll be doing. For instance, tennis shoes provide better side to side support while running shoes provide more front and back support. You’ll also find a difference in flexibility between certain types of shoes.

Go shoe shopping at the end of the day. Pressure on your feet during the day makes them swell. If you buy shoes in the morning, you may find your snug shoes are now just too tight. You should also be sure to wear the same socks you exercise in; otherwise you’ll run into the same problem.

Leave a little extra space in your shoes. If there is a thumb’s length between your longest toe and the end of your shoe, you’ll experience less pain from crunched toes. Be sure the shoes don’t slide forward and backward when you move.

Find a shoe that fits the shape of your foot. A shoe with proper support should feel snug all over. This means the insole is absorbing the pressure, not your foot. If you can’t find a shoe with enough support, get orthotic inserts. This is especially important if you already experience foot pain. For severe foot pain, you should be fitted for a customized orthotic by your doctor.

Find a shoe that fits how you run. This is actually usually determined by the shape of your feet; specifically how high your arches are. Overpronators’ feet roll inward as they run. They often have flat feet and should buy shoes marked for stability or motion control. Supinators’ feet roll outwards as they run. The usually have high arches and should look for shoes marked as flexible or cushioned. If you have normal feel that don’t roll when you run, you can buy a variety of shoes.

Consider where your shoes will be used. If you’re running through the woods, you’ll require a different amount of traction than if you’re playing tennis or volleyball on a court. Be sure to check the tread and see if it is appropriate for your needs.

Try the shoes out. Don’t just put them on while sitting and then take them back off. Lace up the shoes and move around as if you were performing your exercise. Good shoes will feel comfortable as soon as you put them on.

If you follow these simple rules, you’ll be sure to find the perfect pair of shoes for you. Happy shopping!

At the Gym: To Sneeze or Not to Sneeze

While we are still in the middle of cold and flu season, one of the main questions I'm asked is: Should I work out even if I am sick?

The answer is no...and yes. It depends on what kind of sick you are.

General rule of thumb: Listen to your body. If you are sick, your body is telling you that something is wrong.

You should definitely skip your workout if you have a fever. It puts too much stress on your heart, which is already beating faster because of your higher body temperature. If you have chest congestion and shortness of breath, you should also forgo the gym for a day or two. And this may be common sense...but if you exercise with a stomach ache, you will feel worse after.

In these situations, working out may prolong the illness. Plus, some viruses are capable to actually damage the muscles of your heart. There are a lot of myths about "sweating out" germs and toxins. While low intensity exercise may increase endorphins, you can also wear down your immune system. Be smart. Don't count on your endorphins to heal you.

However, if you just have the sniffles or milder symptoms of a cold, moderate exercise should be okay. Just don't push yourself to do your normal routine. Take it easy until you begin to feel better. Gradually increase your workout as your body heals. If you jump right back in at 100% the second you start to feel better, you're likely to relapse. Give your body time to recuperate.

One more thing to keep in mind: A little courtesy never hurt anyone. You may want to skip the gym is to keep from spreading the germs to everyone else. You can always take a walk outside or do a video at home until you are back to normal health.

If you do decide to head to the gym for a low intensity workout, just be considerate. Wipe down machines, wash your hands, etc.

So there you have it. Just be smart! (And if you're sick, feel better!)

Happy Valentine's Day!

On February 14, there are lots of gifts exchanged between people who want to show their love. Many of us use this day as an excuse to over-indulge in chocolate. Remember: everything is okay in moderation. So here's your healthy alternative: DARK chocolate covered strawberries.

Chocolate and strawberries both contain antioxidants. Antioxidants are thought to improve immune function and lower the risk for infection and cancer. Antioxidants help protect our bodies from damage caused by free radicals. Free radicals are formed in simple body processes and can increase upon exposure to environmental contaminants such as cigarette smoke, air pollution or chemicals. Free radicals can damage cells and increase the risk for cancer, artery and heart disease, cataracts, diabetes and Alzheimer’s disease.

Strawberries are a good source of vitamin C. Just one-half cup of strawberries provides 50 milligrams of vitamin C. The Recommended Dietary Allowance for vitamin C is 75 milligrams for women and 90 milligrams for men. Vitamin C helps produce collagen which helps hold muscles bones and other tissues together, helps keep blood vessels firm to prevent bruising, helps keep your gums healthy, helps heal cuts and wounds and helps protect your body from infection.

Make sure the strawberries are dipped in dark chocolate - that is the key. NOT milk chocolate, and absolutely NO white chocolate! Dark chocolate contains more flavonoids. Flavonoids are naturally occurring compounds found in plant-based foods. The source of antioxidants in chocolate is flavonoids. Flavonoids may also reduce the risk of blood clots and heart disease by expanding the arteries and increasing blood flow.

And remember - just because it contains fruit, that doesn't mean you need to eat the whole box in one setting. Just one or two should do it. :)

got Calcium?

First of all, I hate to take pills.

Second, I hate when people try to get me to buy things.

But I'm throwing both of those out the window because of the great health benefits I have seen from taking Beachbody's Core Cal-Mag.

Studies show that most people don't get the recommended amount of both calcium and magnesium. (This is especially a problem for me since I am lactose intolerant!) And that's a BIG deal! Together, these two elements are required for over 300 metabolic and biological processes. If you body doesn't have enough calcium and magnesium, your body takes unhealthy shortcuts, taking away from other needed minerals to do other jobs in your body.

Core Cal-Mag contains 100% of the recommended daily value of calcium and 125% of magnesium, with added vitamin D so the calcium is absorbed for optimal bone health. Plus - it contains no lactose, protein, or milk allergens, so it’s easy to get an adequate supply of calcium daily, even if you don’t drink you aren't supposed to eat/drink dairy!

Together, these minerals work together to help support normal blood clotting, regulate blood pressure, support the functions of the immune system, and also contribute to increased bone strength and heart health.* In fact, it's an important mineral in regulating the entire cardiovascular system.

ATHLETE’S ALERT: There’s even more to magnesium. It also aids in nerve and muscle function! With added vitamin D and phosphorus, Beachbody's Core Cal-Mag gives you the important support you need to build and maintain bone mass and optimal health.

If you are interested, head over to http://www.teambeachbody.com/chellemyers and check it out!

Are you ready to get FIT?

Are you ready to get F.I.T.?

Females in Training (F.I.T.) is a 12-week program for females young and old who want to incorporate fitness into their lifestyle. Michelle Myers, a nationally certified fitness coach, will design individual training programs that are meant to not only meet personal goals, but are also flexible and fun.

The program begins January 29th. To sign-up and for more information, email Michelle Myers at coach.chelle@gmail.com

Ready....Set....GO!

Spring racing season is right around the corner. Like most runners, if you've been doing mostly endurance runs indoors on a treadmill during the cold weather months, you may feel unprepared to hit that first 5K in a time that won't make you cry. Replace one day of your regular running routine by trying these different speed drills. It will pay off on race day!

Boot Camp Hills. Find a steep hill that's at least 50 to 75 meters long, and run hill repeats on it once every two weeks. Alternate running up the hill at close to top speed with "bounding" up the hill more slowly, with an exaggerated vertical motion. Start with six repeats per workout and gradually increase to 10. Between repeats, jog slowly back down to the bottom of the hill.

Hill Hops. After you've finished the above workout, begin hopping up the hill on one foot for 15 hops, then shift to the other foot for 15 more hops. Walk for a few seconds to recover, and then repeat.

Running on your Toes. After you have warmed up properly, "sprint" on your toes for 30 meters, taking small, quick steps with high knee action. Jog easily for 15 seconds to recover, and then repeat twice more. When finished, do the rest of your workout.
Jump and Sprint. Do a standing long jump, but at the moment you land, sprint for about 10 yards.

Laterals: Get in a slightly crouched position with your back straight and your arms out in front of you. Step quickly side to side, bringing the trailing leg next to the leading leg. Stay in the crouch and move 25 yards to one side, then return with the opposite leg leading.

Happy 2008!

Given up on New Years Resolutions? Most of America has. A recent poll shows every year that fewer and fewer Americans are participating in this once highly followed tradition. Why is that?

Because most of the time, we're completely unreasonable in the things we set out to do. We say we are going to be in the gym 7 days a week, when we know that there will be at least one day where it won't hsppen. We say that we are going to cut out fast food completely....until that day that we just can't take it anymore and have to have some Chick-Fil-A.

This year, let's be realistic. Here are some small resolutions that you can make (and actually keep) that in the long run, could make a BIG difference.

1. Take the milk you drink down by one grade. If you usually drink 2%, try 1%. If you've been drinking 1%. switch to skim. You'll be surprised at how quickly you adjust to the change...and how many calories it will eliminate.

2. Change all white producrs for whole wheat. Pretty much everything is offered in whole wheat now - taco shells, hot dog buns, even tortilla chips! You will feel fuller longer, and it's better for you.

3. Cut the number of soft drinks you consume in half. Even if you only drink diet drinks, try to cut back and drink more water. Most people don't consume half of the amount of water they should drink daily already, and carbonation only contributes more to dehydration.

4. Squeeze in one more hour of exercise a week. Maybe you could do Pilates on Saturday morning instead of skipping your workout. Or find a 10-minute Yoga DVD thst you could slip in every night before you go to bed. Little increases of activity add up over time!

5. Switch your normal lunch for a salad twice a week. You know that you need more vegetables in your diet, and a salad is the perfect way to do it. Add some lean meat for protein, as many veggies as you like, and a few nuts for some healthy fats, and you are all set. Steer clear of cheese, croutons, and cream-based dressings. Too many of those ingredients can make a salad as unhealthy as a Big Mac!