So, if you’re interested or have any questions, head on over to Move Forward PT next Tuesday and tune in! If you want more information, you can check out the full press release here.

Photo by madcowk via Flickr

I’m happy to announce that Being Healthy for Busy People was a finalist in the health category of the Podcast Awards!  That’s two years running and I owe it to all of you.  Thank you so very much!  For anyone interested in voting for the podcast, voting opens at podcastawards.com on November 13 and runs until November 30.   Every person is allowed to vote once every 24 hours.  Thanks again everyone!

With winter approaching, the prospect of going indoors to exercise because of cold weather have some people bummed.  They are just not gym people.  But cold weather doesn’t have to mean the end of outdoor exercise.  With a little planning and preparation, running, cycling or walking can be done during cold weather.  That’s why, with winter just around the corner for much of the world, it’s time to talk about how to safely and effectively work out in cold weather.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and weather.com.

The video podcast for this week is:

1. Exercise Intensity

The blog posts for this week are:

1. Study: Swine Flu Combo Drug Treatments
2. Spinach: If It’s Good Enough for Popeye…

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

If you’re not exactly sure what moderate exercise intensity is supposed to feel like, you’re not alone.  Many people don’t truly understand how exercise intensity is measured.  Today, I’ll remedy that by teaching you why it is important to exercise at a certain intensity and how to measure it, so that you can get the most out of your workouts.

Here is the Karvonen formula as I promised: (MHR-RHR)*intensity)+ RHR = Target Heart Rate

Announcement: Being Healthy for Busy People, my audio show, is a Podcast Awards finalist! Thank you to everyone who nominated my show.  I am very excited about being a finalist!  Daily voting will begin on November 13th and will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can!  Thank you!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are sparkpeople.com, Mayo Clinic, and about.com.

Photo by sub_lime79 via Flickr

You just started exercising and you felt great, so you dramatically increased the intensity and duration of your workout.  While doing that you felt a dull pain.  Over the next few days the pain recurred intermittently, but it wasn’t bad enough to interfere with your exercise.  So, you pushed on, ignoring the pain.  As time passed, the pain got to the point where you felt the pain during and after your exercise as well.

This is an example of an overuse injury, specifically tendinitis, which is one of the most common sports related injuries.  Now, in previous shows I covered other types of sports injuries, such as muscle soreness and cramps (show 40) and sprains and strains (show 44).  But in this show I am going to talk about tendinitis.  I’ll tell you what it is, who is at risk, ways to prevent it and what to do if you get it.

Some references I used while researching this show are the New Wellness Encyclopedia, Orthopedic Physical Assessment and emedicinehealth.com.

The video podcast for this week is:

1. The Benefits of Rooibos Tea

The blog posts for this week are:

1. Study: Olive Oil May Fight Alzheimer’s
2. If the Shoe Fits, Buy It: Choosing the Right Shoes

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by hjl via Flickr

Paula had gained 20 pounds since she moved to San Diego 6 months ago.  She knew that she had to change something or her weight would get out of control.  Convinced that running would do the trick, she grabbed a pair of walking shoes out of her closet and started running for 20 to 30 minutes every other day.  After a few weeks, her right knee started hurting.  Eventually, the pain got so bad that she had to stop running.

Paula’s intentions were good, but her shoe choice wasn’t.  Her injuries probably could have been avoided if she had worn the appropriate shoes.  Wearing the wrong shoes for an activity can cause injuries or aggravate existing problems.  Shin splints, heel pain, tendinitis and stress fractures are just a few examples of injuries you can develop if you wear the wrong shoes.

How are the different types of athletic shoes different?
Before you start an activity, get the right athletic shoes.  Not only will that enhance your performance, but it can also prevent injury.  Each type of athletic shoe is designed to protect the area of the foot that is placed under the most stress during a specific activity.  Here are 4 different types of athletic shoes and the differences between them:

1. Running shoes: These are designed for forward motion and high impact.  Look for lightweight, durable shoes that have good traction, cushioning, flexibility and stability in the heel.
2. Walking shoes: These should be lightweight, breathable, have good shock absorption, smooth tread and curved soles to facilitate the rocking motion of walking.
3. Court shoes: These shoes are used for basketball, volleyball, tennis and other racket sports.  They are designed for side-side, forward and backward movements.  These shoes are heavier and stiffer than running and walking shoes and take much more abuse than other shoes.  A good pair will have very strong outer soles and reinforcement under the toes to support your feet during stop and go action and side to side movements.
4. Cross trainers: If you engage in a variety of activities and can’t spend the money on multiple shoes, cross trainers may be the answer.  These shoes combine the characteristics of different types of athletic shoes, providing good cushioning and heel support for jogging and walking, and ankle support and added stability for court sports.  However, they aren’t as good as more specialized shoes are in their area of specialization.

What should I look for when buying shoes?
Choosing the proper shoes for an activity can be tricky because there are so many options.  Here are 7 tips to follow when choosing athletic shoes:

1. Shop at the end of the day or after a workout: Feet swell when we are on them all day or after playing sports.  This is the best time to try on shoes because the shoes need to fit properly when your feet are at their biggest.  Otherwise, blisters and calluses may develop.
2. Try shoes with the socks you will wear during the activity: This will give you a better idea of the true fit of the shoe.  Some socks are thicker than others and require more space.
3. Wiggle your toes: You should be able to freely wiggle all your toes, while the heel remains snug.  The space between the longest toe and the edge of the shoe should be about the width of your thumb.  And avoid shoes where your heel slips as you walk or run.  That causes instability, blisters and other foot/ankle injuries.
4. Don’t rely on shoe size: Fit depends on the brand and style, not just on the size.  You might be a size 7.5 in one shoe and an 8 in another.  Every brand fits differently.  So, try the shoe in the store and walk or run a few steps.  Pick shoes that fit comfortably.
5. Shoes should be comfortable right away: No break in period should be needed.  If they aren’t comfortable the minute you put them on, they are not the right shoes.
6. Know your feet: Shoes should support your walking pattern.  If you have low arches, you need a shoe that provides motion control and support.  If you have high arches, you need a shoe that provides a lot of cushion.  And if you have a neutral arch, you need a shoe that provides both cushioning and support.
7. Seek professional help: If you are unsure what type of foot you have or what shoe to pick, ask a qualified shoe salesman to help you select the best shoe for your foot and the activity that you plan on participating in.

The bottom line:
Wearing the correct athletic shoes is very important for preventing injuries and improving your performance.  So, take the time to choose a properly fitting shoe.  It is well worth a little extra time.

Photo by mysza831 via Flickr

Today I am bringing you another Q&A show.  Since the last two have been so well received, I’m going to continue putting out one of these Q & A shows every month or two, as long as I keep getting lots of questions. Answering them in a podcast seems like the best way to go because if one person has a question, there are probably at least a few more with the same question that didn’t ask.  This way all of them get the answer all at once.

In this show, we will answer questions about what the perfect running form is and about gaining weight when beginning exercise. And we also have a comment about the struggle to be healthy when others are trying to sabotage you.

The 2009 Nominations for the Podcast Awards are open! If you like this show, please head on over to podcastawards.com and nominate it under the “Health/Fitness” category:

Podcast Name: Being Healthy for Busy People
Podcast URL: http://www.beinghealthy.tv/media/podcast/

Being a finalist will help bring more awareness to my podcast. I greatly appreciate your time and nomination!

Some references I used while researching this show are Runner’s World and about.com.

The video podcast for this week is:

1. Apple vs. Pear Shaped

The blog posts for this week are:

1. October Is Also National Physical Therapy Month!
2. Healthy Halloween Treats Are Tricky!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by lululemon athletica via Flickr

Many people believe that stretching before and after a workout prevents injuries and minimizes muscle soreness. That’s because the recommendation used to be to stretch before and after exercise.  In recent years, these commonly held beliefs have come under scrutiny and the recommendations have changed.  So, today my goal is to help you understand what stretching can and can’t do for you, when you should do it and give you some tips on how to start a general stretching program.

Some references I used while researching this show are the The New Wellness Encyclopedia, US News and the Clinical Journal of Sports Medicine.

The video podcast for this week is:

1. Butter vs. Margarine

The blog posts for this week are:

1. Study: Fat Gene No Guarantee of Obesity
2. Breast Cancer Awareness Month: Fight Cancer With Food!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by mikebaird via Flickr

Larry is an avid runner training for his first marathon, which is coming up in September.  Unfortunately, he is having some difficulty with his training.  The weather is just too hot where he lives, making it hard to run.  Lately, the temperatures have been over 100 F (38 C). Despite that, Larry needs to train for his upcoming race.  The problem is that his body is not taking the hot weather well.  Whenever he runs in the heat, he runs slower than he is used to and does not feel well.  He just does not know how to cope with running in hot weather.

Larry’s challenge is common.  Most runners don’t run their best on hot days.  But luckily there are ways to prepare for hot weather runs, so that you run faster and feel better during them.  That is important because running in hot weather can put you at risk for heat disorders, such as dehydration and heat stroke.  So, it is very important to take precautions before running.

How should I prepare for running in the heat?
Here are 5 things that you should consider before running in hot weather.

1. Schedule runs to avoid the heat: Avoid running between 10am and 4pm, when the sun is most intense.  The best time to run is in the early morning, especially right before sunrise, when the temperature is at its coolest.  If running in the morning is not possible, then after sunset is the next best thing.  However, in some places, that might not be a good option because the temperatures might not cool down enough until quite late at night.
2. Stay Hydrated: It is important to stay hydrated to avoid heat disorders.  Dehydration can cause fatigue and muscle cramping.  So, drink fluids prior to, during and after your run.  You should drink before you feel thirsty or your mouth becomes dry.  By then you are already at least slightly dehydrated.  If you plan on going for a run longer than 30 minutes in hot weather, part of your fluid intake should be a sports drink in order to replenish some of your lost electrolytes, such as sodium and minerals.
3. Wear appropriate clothing: Wear loose fitting, light colored clothing and avoid tight-fitting, dark colored cotton that absorbs the sun’s light and does not allow heat to escape.  Specialized running clothes that wick moisture away from your skin are best because they help to cool you when running.  These specialty clothes are more expensive, but they are well worth it on hot days.  If you need to save money, wait for a sale.
4. Protect yourself from the sun: Wear a hat, a pair of sunglasses and apply a waterproof sunscreen.  The sunscreen should be at least SPF 15, and both the sunscreen and sunglasses should protect against both UVA and UVB rays.
5. Pour water over your head and body: If you are overheating, a good way to cool down is pouring water over your head and body.  The water helps you to dissipate heat faster. (Don’t do this with your sports drink. You’ll get all sticky.)

Sometimes, these precautions aren’t enough to overcome the heat.  If you experience nausea, vomiting, fatigue, weakness, confusion, difficulty breathing, headaches, muscle cramps and/or dizziness, either slow down or stop running depending on the severity of the symptom.  If the symptoms persist, seek medical help because you could be suffering from a heat disorder that requires treatment.

The bottom line:
Running in hot weather is not ideal, but there are ways to make it a safer, more enjoyable experience.  So, run during the coolest time of the day, stay hydrated, protect yourself from the sun and wear appropriate clothing.  You can have a fun, safe run if you take the appropriate precautions!

Photo by aussiegall via Flickr

According to a Gallup poll, about 3 out of 5 adults have foot pain.  Most accept it as a fact of life, but most foot pain can actually be prevented. So, since many people have ongoing foot pain and many others will experience it at some point in their life, I had to discuss it today.

There are many things that can cause or aggravate foot problems.  It could be anything from flat feet to diabetic neuropathy to osteoarthritis, just to name a few.  Unfortunately, or maybe fortunately because a lot of you would be bored and stop listening, I don’t have time to discuss every foot problem.  The podcast would go on forever.  Instead, I am going to focus on 7 common foot problems and give you some tips on how to prevent them.  So, sit back and enjoy the show!

As promised here is the link to my blister article:  Blisters Are No Fun!

Some references I used while researching this show are New Wellness Encyclopedia and Mayo Clinic.

The video podcast for this week is:

1. Flaxseed: Little Seed, Big Potential!

The blog posts for this week are:

1. Omega-3’s and Omega-6’s: Strike A Balance!
2. Can Food Labels Be Trusted?

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

The marathon was still six months off, but Jacob was pretty excited.  He had always been a runner, but he had never had the time to commit to training for a full marathon before.  He had all the right gear.  Everything from the shoes and special socks to the belt to hold his water bottles.  He was on track with his training plan and everything was going his way.  He had even found a better job in Los Angeles that left him more time to run. It had meant moving from Seattle, but hey no problem, right? Less rain to run in.  But, during his first midday run in L.A., he had difficulty breathing halfway through and had to stop.  It had to be the smog, he thought.  He’d never had problems after running for less than a half hour before.

Jacob’s problem isn’t uncommon.  Many people live in areas with polluted air, which makes it harder to exercise outdoors.  When they go out for a long run or bicycle ride they might exhibit pollution related symptoms such as increased shortness of breath, headaches, throat irritation, coughing and tightness of the chest.  But what causes those problems and how can we minimize them?

How does pollution affect exercise?
Polluted air can contain a variety of hazardous gases, including carbon monoxide, sulfur dioxide, nitrogen oxide and ozone.  It can also be full of particulate matter, such as diesel soot, fly ash, wood smoke, sulfate aerosols, lead and arsenic, which we see as smog.

When we exercise outdoors, we breathe faster, more deeply and usually through our mouths, bypassing the nose (which helps to filter out water soluble compounds, such as sulfur dioxide).  This increases the adverse effects of the air pollution on our respiratory and cardiovascular systems.

How can I minimize the effects of air pollution?
While many people live and work in urban and suburban areas with air pollution, there are precautions that they can take to minimize the affects of pollution when exercising.

1. Workout in the early morning: This is the time of day when the sun is least intense and there is the least pollution in the air.  The second best time to workout outdoors is after sunset, but it still may not be safe.  Ozone, which is a colorless gas that is a very dangerous component of smog, is formed when sunlight interacts with car and industrial emissions.  And it’s still very much present soon after sunset.
2. Choose areas with light traffic: Try not to workout during rush hour.  However, if you have to workout during that time, pick areas such as parks or open areas with light traffic where there is wind to help disperse the pollutants.  That way you won’t breathe as many fumes.
3. Exercise indoors: If the air pollution is particularly bad on a given day, the safest thing to do is exercise indoors.  So, head to a gym.

These are all recommendations for the average person.  If you have heart disease, allergies, asthma or another medical condition and live in a place with air pollution, definitely talk to your doctor before starting an exercise program.

So, while many people do not have the luxury to move to get away from air pollution, they can choose when and where they exercise.  So, if you live in a polluted area and don’t want to suffer from pollution related health issues, schedule your strenuous outdoor exercises appropriately and stay indoors on bad air days.

Back on show #40, I talked about ways to minimize or avoid muscle soreness and muscle cramps during exercise.  For those that didn’t hear that show, those are aches and pains that while painful, do not involve injury.

In this show, I am going to cover exercise related injuries.  Specifically, I am going to discuss strains and sprains.  I will go over what they are, who is at risk for getting them, what to do when you get them and of course ways to avoid them.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and ahealthyme.com.

I also answered Michele Ford’s question regarding the safety of Stevia.  The primary reference used while researching this question was the Mayo Clinic.

The blog posts for this week are:

1. Swine Flu: How to Avoid It
2. Not Another Nosebleed!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Sometimes, after a really hard workout, you feel so stiff and sore that it hurts to move.  Getting out of bed or getting dressed is so painful that you can’t help grunting as you pull on your clothes.  Or maybe you wake up with a cramp in your calf or foot in the middle of the night or get a cramp in the middle of your workout.  If so, you are not alone.

But don’t let your concern over these aches and pains stop you from working out.  In this show, I discuss ways to minimize or avoid muscle soreness and muscle cramps.

Some references I used while researching this show are The New Wellness Encyclopedia and sportsmedicine.about.com.

I also answered two questions, one from Jennifer Johnson on free radicals and the other from Luke Lynden on protein drinks.  References used to answer these questions were answers.com and Mayo Clinic.

The Blog Posts for this week are:

1. Floss or No Teeth for You!
2. Gaia’s Essence Product Review

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Are you bored with your exercise routine? Do you dread the workouts you used to enjoy? If you answered yes to either of those questions, then it is time to spice up your workout sessions with a little cross-training. Variety is the spice of life after all!

So, what is cross training?
Cross-training is the alternation of the types of physical exercise you do. Often people cross-train in order to compete in a cross sport competition such as a biathlon (two sports) or a triathlon (3 sports). These competitions are gaining in popularity as more and more people turn to cross training as they realize that it can help them to lower their risk of injury. Doing the same exercise over and over again is just not as good for you body. Not to mention, much less exciting than alternating between different activities.

Why is cross training better?
Cross-training allows you to work different muscle groups than you would through single activity training. For example, if you combine cycling with swimming, the cycling will work on building strength in your lower body while swimming will strengthen your upper body. By alternating your training between these activities, you are able to work different muscle groups while you work on your aerobic endurance. So, correctly done, cross-training provides good overall conditioning that you can’t get by doing just one activity.

Cross-training is also better than single sport training if you are looking to reduce your chance of injury. Why is that? Well, let’s take a look at running and cycling as an example. If your sole form of exercise was running, you would strengthen your hamstrings and calf muscles more than your quadriceps, which could cause a muscle imbalance and make you more prone to injury. However, if you were to add cycling to your routine, the cycling would strengthen your quadriceps as well, reducing the likelihood of you having a muscle strength imbalance which could lead to injury.

How should I start cross training?
So, if you are excited to try cross-training, but are not sure what to do, here are a few tips to get you on your way:

1. Start slowly: This will help to prevent injuries. When you start a new activity, start out by doing it at a moderate intensity for 10 to 20 minutes per session, and then slowly increase the minutes and intensity.
2. Pair activities that work different muscle groups: It is best to train different parts of your body to obtain the best conditioning. So, for example, pair swimming with running or kayaking with bicycling.
3. Buy the appropriate equipment: Whatever activity you decide to take on, make sure that you buy the appropriate equipment (shoes, socks, etc.). This will reduce your chance of getting injured.
4. Join a gym: Often the easiest place to cross-train is at a gym. Most gyms have a pool, a track, weight-training machines and stationary bicycles, which makes it easier to perform multiple activities.

So, stop being bored with your old exercise routine. Start cross-training. There are so many great activities to choose from to reduce your risk of injury and make your workouts more effective and enjoyable!

Almost everyone has experienced the unpleasant sensation of foot blisters at one time or another.  They tend to occur at the heel or soles of the feet.  And wow can they be uncomfortable and even painful sometimes.  They can make walking a living nightmare.  If you put your body weight on that blister, every step ends with a painful cringe.  But you can take some simple precautions to prevent blisters.

How do you get blisters?
Foot blisters are caused by friction or pressure on the skin, mainly due to excessive rubbing from ill-fitting shoes and socks.  Over time, this can cause the top layer of the skin to separate from the underlying layer, which allows fluid to fill the gap between these two layers resulting in that bubble that you recognize as a blister.

Moist, warm conditions are optimal for blister development.  That’s why blisters are more common in hot weather, when feet are more likely to swell and sweat.

Can blisters be prevented?
The good news is that you can prevent blisters by following these few, simple suggestions:

1. Wear proper socks: Socks that are too little or too big can cause blisters.  Also, when you exercise it may be beneficial to wear moisture-wicking socks.  These socks reduce moisture and friction.
2. Wear appropriate shoes: If you are on your feet a lot, you should avoid sandals and shoes with straps.  They are more likely to cause blisters.  Instead, make sure to go with walking shoes.  Don’t forget, you always need to wear socks with these shoes.  Even perfectly fitted shoes can cause blisters when worn without socks, especially in hot weather.
3. Keep feet dry: If your socks are moist, change them right away.  If you’re prone to sweaty feet or will be very active on a given day, keep a spare pair of socks where you can easily change into them if needed.  The goal is to keep your feet dry.  This will reduce your chances of getting a blister.

What do I do if I get a blister?
If you get a blister, the treatment depends on the size of the blister.  The goal is to treat the blister as soon as possible and keep it from getting larger and possibly infected.  Here are a few tips for treating your blister:

1. Small blisters: If it is a small blister and causes little to no discomfort, the best thing to do is to leave it alone.  It will heal on its own.  Just make sure to keep it dry and clean.  If you want to keep pressure off the blister, you can apply a moleskin pad with a hole cut in the middle of it.  This will reduce the friction that might make it grow.
2. Large blisters: If you have a large blister and it is painful when you walk on it, than you may want to puncture and drain it.  If you decide to do that, make sure to first clean and disinfect the blister before puncturing it.  Then make a small puncture near the edge of the blister with a small sterile needle. (Sterilize the needle by holding it in a flame for a few seconds while being careful not to burn your hand on the hot metal.)  Then gently squeeze the liquid out of the blister, cover it with a tight bandage and let it heal naturally.  Make sure to keep the blister dry.  If you notice any signs of infection, such as, reddening, swelling or pus, call your doctor.

So, the next time you are thinking of going for a long walk or run, make sure to wear the appropriate socks and shoes.  That way, you can enjoy your exercise and avoid the discomfort of blisters afterwards.

The first few months of the year are always super busy at the gym. The place is jam packed with new people.  There are waits for aerobic equipment that make amusement park lines seem fast in comparison and sometimes it seems that all the weight equipment you want to use is taken.

It happens every year.  I see people walk in with their brand new gym bags and wearing their fresh, out of the box running shoes.  They’re motivated and determined that this year will be the one that they are going to get in shape.  But, well before summer comes around, the gym is back to its normal level of gym goers.  Despite people’s best intentions, most people who start a new exercise program stop doing it within three to six months.

Every year I ask myself, where did all those people go?  Why did they give up on their exercise programs?

Sticking to an exercise program
Well, frequently it’s because people don’t set up an exercise plan that is right for them.  They either set unrealistic goals, pick an exercise that they don’t enjoy or push themselves too hard at the beginning.  Here are eight tips to consider when starting an exercise program that will help you stick it out the whole year:

1. Make your goals realistic and achievable: It is important to set goals that you can achieve.  If you set goals that are impossible to achieve, you will become frustrated and disheartened and you will stop exercising entirely.  So, don’t expect that you will be in peak shape and at your ideal weight in under a month.  Instead, set a reasonable goal, such as deciding that you will walk or jog for 15-20 minutes, 3 times a week.
2. Define your goals: When goals are vague, you are more likely to quit.  Having a goal that you are going to exercise more, is not specific enough and will not keep you motivated for long.  You need a defined goal, so that you can easily know if you are meeting it.  For example, say that you will go swimming for 30 minutes, 3 times a week.
3. Keep track of your achievements: After each workout, record what you did during your workout (distance, time, heart rate, etc.).  You can also record your weight and measurements at the end of the week.  When you see progress, you will be motivated to continue.
4. Work your way up: If you have not been working out regularly, start out slowly and work your way up.  If you demand too much from yourself all at once, you might not stick to your program.  Worse yet, you could injure yourself, setting back your exercise program.  Often, working out for 10-15 minutes, 3 times a week at a moderate intensity, rather than 60 minutes 4-5 times a week is easier to stick to at first.  Don’t push your body to the limits, right away.  That will make you loathe working out.  You should feel good after your workout, not like you were beaten to within an inch of your life. It is important to enjoy the process as much as possible because then you will be more likely to continue.  As you progress, you can increase the length, frequency and intensity of your workouts.
5. Find a place to workout nearby: People often make excuses to avoid working out or honestly have difficulty finding the time.  If you workout nearby, that’s one less issue/excuse to worry about.
6. Dedicate a convenient time slot to working out: Working out should be part of your weekly activities.  So, make sure that you make a slot for exercising.  If you don’t, you are more likely not to do it.
7. Find a workout partner: Research has shown that people who have a workout partner are more likely to stick with an exercise program.  A workout partner will help keep you motivated because you know that they are waiting for you and counting on you to show up.
8. Add variety to your workouts: If you are the type of person that gets bored easily, add a little variety to your workouts.  Try different activities.  Go running one day, then maybe swimming, cycling or hiking another day.  There are so many activities out there that you can pick that will bring you fitness benefits.  So, find a few physical activities that you enjoy doing and switch between them.

With some planning ahead, you will be successful in achieving your exercise goals.  You just need to set realistic goals, dedicate time to exercising, add variety to your exercise routine and start out slowly and work your way up.  That will set you up for a fun, successful exercise routine that will last throughout the year!

Today I would like to talk about a subject that is dear to my heart.  That’s right, running.  Both my dad and mom were runners.  They got me started competing in track when I was in elementary school and I have been running ever since.

Running is really the gold standard of exercise. It is considered one of the best aerobic sports out there. Every other aerobic fitness program is measured against it.

In this show, I discuss the health benefits of running, how to get started running, proper running form and tips to prevent injury.

Some references I used while researching this show are The New Wellness Encyclopedia, healthstatus.com and about.com.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

As we ring in the New Year, many of us look at the coming year as the chance for a new beginning.  It’s a time to set new goals to achieve.  A time to begin making our dreams a reality.  A time for a new life journey!

For many people, the goal is to lose weight and get back into that outfit they haven’t worn in years.  For others, it’s to eat healthier or spend more time with their families.  Whatever the goal may be, it will take effort to achieve it.  Even though we are bound and determined to make our goals a reality, as the year goes by, many of us get derailed and our goals fall by the wayside.  But, with careful planning and focus it doesn’t have to be that way.

Tips to keep you on track
Setting goals is a process that takes some thought and preparation.  Here are four tips to keep you on track this year:

1. Make your goals reasonable and manageable: That way you will be able to achieve them.  For example, losing 150 pounds in a year (I’m exaggerating on purpose.) is not a reasonable goal and you will end up getting frustrated and quit.  But, losing a half a pound to a pound a week, could be a healthy, attainable goal depending on how much weight you have to lose.
2. Make your goals measurable and objective: You need to have some way to determine whether or not you are on track with your goal.  Otherwise, you’ll have a hard time achieving it.  So, numbers or dates can be good.  One good example is to decide to cut the amount of soda you drink in half rather than just saying you’ll drink less soda.
3. Make sub-goals: Sometimes the main goal can feel so overwhelming that it becomes hard to achieve.  So, break your goal into smaller components.  For example, if your goal this year is to lose 30 pounds, make sub-goals to lose about 5 pounds every 2 months.  This does two things.  It prevents the goal from feeling so distant that you feel you can put off starting for awhile.  Plus, it is easier to tackle a smaller task.  After all, it’s easier to focus on running a mile than on running a whole marathon.
4. Determine how you will achieve your goal: It is not enough to say that your goal is to be healthier this year or that you’re going to lose 30 pounds.  How are you going to achieve it?  Are you going to eat better, exercise more or longer, join a weekly yoga class, etc.?  If you don’t have a plan, you might do things that might delay or even prevent you from achieving your goal.

So, this year let’s all make goals that are achievable in the time frame that we set and make plans that will help us to achieve them.  If you are determined and put enough effort into it, you will achieve your goals. Happy New Year everyone!  May this year be a goal achieving year for you!