We are happy to announce the following prizes for the top performers in the Warrior Appreciation Virtual Race. It’s not too late to get registered for this event and start raising money for the Wounded Warrior Project. We will be giving away a total of four pairs of Skora’s brand new, just released FORM Camo Running Shoes. SKORA is designed for the real runner, in the real world. SKORA products are designed from a feature/benefit analysis based on common sense. Many athletic brands focus on “technology” to help a runner go faster, longer, stronger. We believe that the best technology available is the human body, and design our products to respect this. SKORA products allow the human body to function as naturally and efficiently as possible.
We will also be awarding winners with various prizes from IonDesigns, Guerilla Tags, and EnergyBITS. Plus we have a bunch of Wounded Warrior Project bracelets and stickers to give away as well.
The most critical thing about exercise is that you do it consistently. Anything that gets your blood pumping and your heart rate up will often be good enough for exercise. It’s easy to obsess about whether you’re doing exercise in the right way, but the consistency is way more important. As a result many experts have suggested that you try to find a way to make the exercising fun. For many, this will work best in group activities.
The benefits of exercising in groups are especially keen for the elderly or the disabled. This is because it’s really easy to become depressed and isolated when you have disabilities due to age or other reasons. Even beyond the obvious need for exercising, doing it in groups will also allow you to socialize which has been linked to all sorts of positive physical effects. Social support also makes the whole business a lot more fun sine exercising can be pretty tedious otherwise. You never know when you might make new friends when you join an exercise group as well. And staying connected to the world socially can be just as important as exercise in terms of your mental health and staying positive.
Many recent studies show that exercising with other people can increase the stress relieving effects of exercise by a fairly strong degree. So if you have a mental disability such as depression, anxiety, trauma, or anything of that variety, exercising in a group can help you get rid of even more stress than it could all by itself. And of course, exercising in groups tends to lead to having friends, and having friends also tends to lead toward greater stress relief as well.
Exercising in groups is also a great way to keep each other motivated, especially if motivation is going to be an issue. For example, if you have a disability of any kind that makes it very difficult for you to exercise constantly, having other people to give you motivation and tell you that you can do it can be enormously useful. There tend to be a few periods throughout the course of you starting to exercise that are extremely difficult. But if you can get past these crunch periods everything will seem easy and second nature once you really get rolling.
The motivation can also extend to each individual exercising session. Friends can help give each other energy to keep going a little longer in friendly competition. Obviously it’s important not to strain yourself, but it can definitely help quite a bit to get yourself going, to make it fun and to establish some teamwork and camaraderie feelings with your friends.
If you need help just getting started to take the pressure off, it can help to get an SS disability application. Anything that can help you feel less stress and have fewer barriers to getting some exercise is a good thing.
Running is an excellent way to burn excess calories, boost your mood with the endorphins and even ease your anxiety or depression disorders. There are many reasons to start running, but when you’re a beginner, you shouldn’t just lace up your shoes and go. Running safely takes understanding some basic fundamentals of running and how best to protect your body to avoid injury or illness.
Get the Right Equipment
It’s essential to have the right running equipment. A common mistake among new runners is that they don’t dress properly. Just putting on your regular exercise gear and athletic shoes isn’t enough, unless you’re only running a very short distance.
You need a supportive bra if you’re a woman, first of all. Get one that fits you perfectly and prevents bounce. Your clothing should be breathable and comfortable, so you aren’t trying to adjust it while running. Your shoes need to be specifically for running, and for your type of feet. If you get a generic pair of shoes and have flat feet, you’re going to be in excruciating pain after a single run.
Focus on Distance
When you first start, don’t focus so much on the speed you’re going. Slow down your running to closer to a jog, and focus on distance instead. Try to increase how far you can get during each run, such as making a goal to run to the York PA web design store a few miles away. Gradually increase your distance, and soon you’ll notice you’re able to run faster as well. Starting to run isn’t about winning the marathon, it’s about finishing it.
Join Other Runners
It’s also helpful to beginner runners if they can join other runners who have some experience. You don’t want a running group that’s made up of experienced runners who are training for marathons, but a group that includes both beginners and intermediate runners. Find a buddy at your same level so you can start training together. It motivates you to run more and you can support each other in this fitness journey. Plus there are some great new apps like Sociercise that allow you to ‘virtually’ run with people.
You also need to start running on a regular basis. Don’t run once a week, or it will be hard every time you go out. Try to run at least 3 days a week, and balance it out with some cross-training 1-2 days per week. One day a week off at least is good, though. If you’re out of shape, start by running every third day, then gradually increasing it to every two days, and so on. And if you are an absolute beginner, look into a “couch to 5K” program or start a race on Sociercise to get you up to speed. You should see an increase in endurance in no time!
When you start running, make sure you keep these tips in mind for healthier, more sustainable exercise.
Adrienne Erin is a freelance writer who was a new runner not too long ago. Now she always takes a daily jog and loves it!
Whether you work in a busy office, from home, or from your vehicle in a high-travel occupation, if you’re like many of us, your average day is stressful. Pundits who cover the overall experience of modern life often talk about how the rat race seems to have gotten even more extreme over the last few decades, and how it’s a challenge for many career professionals to keep time for all of their different priorities.
With that in mind, it can be helpful to look at how changes to a daily schedule might affect your outlook and mindset. One example is outdoor running. Taking a quick run can be a relaxing and exhilarating experience. It can also give you important time to think and reflect on the day.
Exercise and Stress
Most of us already know that exercise can have a positive impact on stress. We’ve heard about people doing meditation, or taking yoga or Pilates classes to vary their routine and get more of a naturally paced lifestyle. However, a lot of busy professionals don’t feel like they have time for these kinds of carefully designed activities.
Running can be a good alternative, because it appeals to both the body and the mind. Combining meditative time with gym time or time spent on exercise is a good way to kill two birds with one stone (to use a somewhat outdated cliché) and manage time wisely.
During a quick daily run, the busy professional has time to order his or her thoughts. For creative workers, this time can be used to come up with useful ideas to apply to the day’s work. For managers, thoughts on a run might tend toward resolving a difficult problem or ramping up a new project.
The fact is that most of us in some way or another work creatively, and getting our endorphins up while taking time for reflective thought can allow us to come up with some of our most powerful ideas and input for our jobs, whether we work with Morningtrans HR, in a “brick and mortar” office, from home, or on a job site. Wellness pros have long looked at how endorphins and creativity go together and how helping out the body can be good for the mind.
At the same time, a daily run helps people follow the advice of their doctors, who often suggest daily exercise to a greater percentage of their patients. That’s because a daily run or other fitness routine can lower high blood pressure or help preserve good cholesterol levels. Running and other exercise can ward off chronic health conditions. All of these are reasons why a lot of us run to keep our minds and our bodies in good shape.
Adrienne Erin is a freelance writer who loves the health benefits of her daily run.
What a tale!!! From the antics of runners and brew enthusiasts Scritch and Dolf to the magic tree of pooportunity Mark Henderson knows how to spin a story. Running and Other Bad Habits gives readers an insight into the character and adventures of ultra runners. With spider encounters and racing speeding trains turning the page was never a problem for me with this quick and fun read. It almost makes me want to try an ultra run….almost…I think I’ll just stay at the campground and listen to more of these stories. You can read more of Mark’s stories on his blog http://runningbadhabits.com/blog/ And he’d love it if you’d buy a copy for yourself!
It’s officially summertime; therefore, it’s time to play. When the sun comes out and the water is cool and refreshing, you may find yourself wanting to have a little bit of fun in an adventurous way. Though riding or driving a jet ski can be a real thrill, it’s also important to have a sense of safety and responsibility when being out on the water.
There are several different ways and methods to stay safe when riding a jet ski; however, you may find the following five tips to be the most helpful.
One: Always Wear a Life Jacket
Though life jackets may be uncomfortable and unflattering to sport, the clothing piece could potentially save your life. It’s also illegal to not wear the protective vest when riding a jet ski. Whether you’re a great swimmer or are driving in shallow water is irrelevant, so always wear a life jacket.
Two: Know the Safety Precautions
Before you even put the key in the ignition, you should read over the jet ski’s manual. In order to stay completely safe, you need to understand and be completely familiar with the set up i.e. how to brake, the placement of horns and lights, how to power off the machine, etc.
If you have any questions or concerns, you need to have them addressed, as well. Before you are even out on the water, you need to feel comfortable and prepared.
Three: Is the Jet Ski Insured?
For you safety and for the safety of others, you need to know if the jet ski your riding is insured. Unfortunately, accidents do happen and sometimes can’t be prevented. Therefore, you want to make sure the jet ski is completely and legally covered and that you’re covered to actually ride or drive said jet ski. Being aware of the insurance will only protect all involved parties if an accident were to occur.
Four: Stay Alert
When you’re out on the water, it’s vital to be aware of your surroundings and the other people around you. You may be doing everything correctly i.e. wearing your life jackets, driving carefully, not speeding, etc., but you still need to be conscious of what everyone else is doing on the water. For example, if you see another boat or jet ski speeding, drinking, or driving recklessly, then you’ll want to find another area to stay in.
Five: Don’t Drink and Drive
Just as if you were driving a car, it’s illegal to consume alcohol and drive a jet ski. Besides, it’s import to be fully attentive. Drinking will only impair your judgment, and could potentially create an accident. Stay safe and stay sober, whether you’re driving or riding.
You can still be adventurous and have fun when driving a jet ski, but you also want to make sure you’re staying safe. There are many ways to do so, including the top five tips mentioned above. Always go with your best instincts, and be smart when you’re out on the water.
Runners spend hours every week grinding out miles…. yet very few include mental techniques in their training regimes.
Auto industry innovations are tested first in the areas of F1 and Nascar before finding their way into mass market vehicles. Similarly, elite runners will test the latest gear, equipment and nutrition products before they appear in running stores for mere mortals. Ironically, one aspect of the elite world that we appear reluctant to embrace is: sports psychology.
We know that every pro sportsperson or team works on their mental game and there is resounding evidence that it works.
The breaking of the 4 minute mile is the most famous example. Athletes for generations strived and failed to achieve the ultimate goal – indeed it was widely considered to be physically impossible. However, as soon as Roger Bannister proved it could be done on May 6th 1954 a flood of runners who now knew it was possible emulated his feat. Steve Scott achieved the impossible over 100 times during his career. Thereby proving that this was a mental not a physical barrier. The classic demonstration of “Mind Over Matter”.
Just as there is a wide variety of opinions on physical training there are many expert sports psychologists and mental toughness coaches with a language (some impolitely call it psycho-babble) that can intimidate the runner who just wants to know: “How to run faster?” Our heads are full of debates about: long runs, intervals, tempo, hill repeats, strides, hydration, nutrition, pace strategy, heart rate monitors, recovery regimes, cross-training, minimalist shoes and so on…….Can we now cope with: positive self-talk, visualization, resilience, relaxation, goal setting, performance rituals, affirmation…….?
Many runners also overestimate the time it takes. In reality if they devoted as little as 20 minutes each week to mental training drills and 10 minutes to pre-race preparation their running performance would probably improve.
Every runner is an individual, and there is no ‘cookie cutter’ formula for mental or physical training. However, most runners that I meet thrive on the social aspects of the sport and love competition…it is therefore unsurprising that tools like Sociercise are gaining popularity…..providing the stimulus of peer to peer competition without the effort and expense of entering a race every week.
If you are interested in learning more, I have created a blog www.rundamentalists.com and www.twitter.com/rundamentalists to help translate the topic into the language of runners. I will be acting as a ‘Lab Rat’ for a variety of mental techniques and also interview fellow runners and experts on their experiences.
This is a great TED Talk about how we perceive charity fundraising and the main question that charities get asked…Why is so much money going to overhead? He answers that question in this talk and explains that overhead doesn’t necessarily take a chunk out of the pie but makes a bigger pie. Watch and enjoy…Then come back to set up a virtual charity race that will make your pie a little bigger.
Cardiovascular exercise isn’t exactly well known for being the most fun and enjoyable form of exercise. The large majority of people just get it done because they are aware of the many great benefits that it brings them. But why is this the case? Why is cardio considered to be so boring? And why do so many people despise it?
By far the biggest reason is simply because people don’t know how to make it interesting. Most people that partake in cardiovascular activity will stick to same type of cardio exercise, doing the same thing day in day out. No wonder this gets boring and repetitive! If you find cardio incredibly boring and want to change this and make it more fun then you should continue reading this article. It’s full of great ideas that will make cardio a great deal more interesting.
#1 Mix the Workout Up
Instead of going on the exact same run, or using the same setting on a stationary bike, every time that you do cardio you should mix your workout up a little. A good way to do this is by writing up a planned workout, which states exactly what you need change and when. For example increasing the resistance and the speed at set intervals to change the intensity of the workout. This will add some variation to your cardiovascular workouts, helping to make them a lot more interesting.
#2 Change Machines
Doing cardio on machines can become boring pretty rapidly. Because of this it is recommended that you change machines as soon as you start feeling that you’re becoming bored to stop this from happening. If you have been on a treadmill and are losing motivation then switch to another machine such as an elliptical or a rowing machine. This will prevent your cardio workout from becoming monotonous and uninteresting.
If you don’t do your cardio in the gym, but do it outside, this advice still applies. For example, instead of going on the same cycle ride each day, alternate between different forms of cardio such as power walking and running.
#3 Attend a Class
Attending classes is a brilliant way of making cardio more fun. There are so many different types of classes available to choose from, that getting bored when attending some classes will be pretty difficult. Never be afraid to try out some of the obscure classes as you never know whether you will like them or not until you have tried them out!
#4 Make a Playlist That You Love
Using music to add some fun to your cardio workouts is a great thing to do, and it’s incredibly simple. Just put together a playlist of the music that you love and that will help to motivate you when you’re working out. The bigger the playlist is the better it will work to make your workout more fun, as you will always be listening to fresh music instead of music getting repeated.
#5 Train with a Friend
Training with a friend is a fantastic way to make cardiovascular that little bit more interesting and bearable. It also increases the likeliness you are going to cardio as you will have someone else who is depending on and you won’t want to let down. Training with a friend makes cardio more enjoyable as you can talk with one another and motivate each other through the workout. Just make sure that you actually complete the cardio workout that you intended to do and don’t just end up talking instead.
This is a guest post by Marianne Ross, a freelance writer. She is a fitness enthusiast, and happy to share her advices on various websites.
When you think of lifting weights, you may think of bodybuilders who spend hours a day in the gym. While there’s no doubt these guys are strong, their physiques may be too extreme for your liking. As a result, you may have always thought that weights definitely aren’t for you.
Although there’s no question bodybuilders work hard in the gym, the development of their extreme physiques is greatly aided by their extensive supplementation and careful approach to nutrition. Additionally, instead of 30 to 60 minute workouts, bodybuilders often spend three or more hours a day in the gym.
Because bodybuilders put so much work into the way they look, simply picking up a pair of dumbbells isn’t going to turn you into some kind of bulging monster. On the contrary, training with weights can provide a lot of benefits to any average guy or gal.
If you want to know why it’s a great idea to start integrating exercises that involve weights into your existing workouts, let’s go over three reasons right now:
Boost Fat Loss
Studies have shown that lean muscle tissue burns more calories than fat tissue. Because of this simple fact, the more lean muscle you have, the more calories your body will burn throughout the day. This boost will make it much easier for you to not only lose weight, but also keep it off without feeling stuck in a cycle of dieting.
Increase Mental Stamina
When people seek help at a place like the 12 Palms treatment center, they’re taught lots of strategies that help them change their previously harmful behavioral patterns, including new healthy habits like weight lifting. Even though you may not have a substance abuse problem, you’ll still appreciate the mental edge that lifting weights will give you. Thanks to the confidence and focus you’ll build, you will feel capable of tackling any challenges that come up in your daily life.
Get the Look You Truly Want
There are all kinds of programs and workouts that claim to give you a lean and toned look. While some of those options can work, what you really need is the impact that weight training can provide.
Keep in mind that if you’re a woman and are concerned weights will make you bulky, the fact that your body naturally has less testosterone than a man means lifting won’t be an issue. Instead, it will help you get the type of athletic look that will allow you to look amazing in any type of clothing.
Now that you know what they can do for you, if you’re ready to give weights a try, just be sure to initially work with someone who can show you how to do all the exercises with the right form.
Adrienne Erin is a freelance writer and runner who decided to add weight lifting to her exercise routines one day and hasn’t gone back since!