Clothing for outdoor workouts

Now that the pollen is getting lighter and we continue to have cooler mornings and evenings, you may be spending more time outside getting your cardio in. If you are walking, running or exercising outdoors, here are some tips about what types of clothing you can wear to keep you comfortable:

Shirts:

Fabric that helps wick sweat away from the body (not cotton)

Jackets:

Fabric that repels water with a front zipper for easy removal and vents to help body from getting overheated.

Pants:

Fabric to help wick sweat away from the body, vents to help keep the body cool. Capri pants for warmer weather and long pants for cooler weather with zippers around the ankles for easy removal.

Shorts:

You can wear long or short shorts. Keep in mind, the longer they are, the more they will restrict your movement.

Socks:

Synthetic blends are best. No cotton socks! They keep the feet moist. Wool socks are good for cold weather. You can double up to help protect your feet from blisters if running.

Target stores often have sales on their moisture wicking clothing items. You can also find coupons for Dick's Sporting Goods online for $10 off $50 or $15 off $75.

Benefits to a morning workout

Should we work out in the morning, afternoon or evening? Well, it really depends on your daily schedule. However, there are some good reasons to get it done in the AM:

• Take one shower: Yes, this is obvious, but it is true. If you work out in the morning, you won't have to smell funny after working out during your lunch hour.
• It will not interfere with your plans: Most get-togethers are in the evening.
• Energy: You will start your day filled with energy!
• Beat the heat: During the summer, outdoor morning workouts will be less hot and humid.
• Sunrise: Watch the sunrise...it is a great way to start your day.

Contact us today to get started! 984.202.5326

Interview (and photos) with Randy Fobbs: Personal trainer at Snap Fitness North Raleigh

Randy has been competing physique competitions for three years. This is his second competition and after his first, he placed second out of twenty contestants.

I interviewed Randy to see what motivates him to compete in the physique competitions and here is what I found out:

Why do you take part in physique competitions?

“It is a great way to stay in shape”
How long does it take to train for a competition?
“12 to 16 weeks. More towards 16 weeks.”
What and how do you eat while you are training?
“I eat 6 small meals per day which equals to about 2200 calories a day.”
How do you train?
“I lift using high reps and moderate weight.”
What is your goal when you are training for a competition?
“Low body fat. I started at 16% and now I am down to between 3% and 5% for the show.”
Who will be there to support you and cheer you on at the show?
“My wife, mom and sister.”
Do you have anything you would like to say?
“Just ready for it!”

I conducted this interview as Randy was speed walking on the treadmill. At this point, he is maintaining his weight and muscle mass as he awaits the show.

Spotlight on 2 of our personal trainers: Randy Fobbs and Stedman Greggs

We have the best personal trainers in Raleigh here at Snap Fitness, North Raleigh. Two of our trainers are gearing up to showcase themselves at the NCP (National Physic Competition) mens physic show. 

For Randy Fobbs, this will be the second physique competition that he has trained for and participated in. At his first show, he took second place! 








For Stedman Greggs, this will be his first physique competition.  He is nervous and excited about participating in this event. 







The competition, NC State Show, will take place in Greensboro, NC on Saturday, April 9, 2016. 
Pre-judging is at 8:30am and the show is scheduled to begin at 6pm. 

Stay tuned as we post specific interviews with each of the guys. They will share with us their motivation and training techniques. 

How to have a successful cardio workout

Cardio (Cardiovascular) exercises strengthen the heart.  

Here are some examples of cardio exercises:

• Walking briskly
• Running
• Swimming
• Biking
• Aerobic classes 
• Cardio equipment (stepper, treadmill, elliptical, bike)

If you are just starting a cardio exercise routine, or have been on one for some time, something important to remember is: When you can have a full conversation while doing your routine, it means it is time to bump up your intensity. If we continue to do the same thing day after day without making it harder, it will not have the effect we desire it to have on our bodies. 

Cardio vs. resistance training

Welcome to our new series: Cardio vs. Resistance training! We have successfully covered eating a healthy diet in the previous series…right down to the recipes we can make. Let’s dive into the benefits of cardio and resistance training…

Both are important for each of us! Fitness can be largely influenced by time (or lack of) and convenience. One of the most common thoughts for those with time constraints is usually: I have 30 minutes to work out today. Let me knock out some cardio. This isn’t a BAD thing, but we can actually get more benefits by doing resistance training if it is done correctly. The purpose of cardio is to sustain an elevated heart rate. We can also elevate our heart rate by performing resistance training, doing calisthenics in between each exercise. Calisthenics are: jumping jacks, running or walking quickly in place, etc. Doing this as opposed to doing an exercise and resting will incorporate out “cardio” into our weight/resistance training routine.

It is important to incorporate cardio and strength/resistance training into our daily workout routines.

Cardio

• Elevates heart rate
• Increases the flow of oxygen, therefore increasing our energy levels
• Burns calories at the time of the workout

Resistance Training

• Elevates heart rate
• Improves joint stability, strength and bone density
• Burns calories throughout the day 

Are ALL processed foods bad for me?

Are all processed foods bad for me?

Milk is pasteurized and instant oatmeal is processed. Does that mean we should stay away from them? No. Always shop for organic, that will help. In addition, milk and instant oatmeal are not categorized in the same group of foods such as packaged cakes, doughnuts, cookies, diet drinks and so on.

“Ultra-processed” foods are foods that are heat and eat and food “like” products such as Velveeta cheese. These are foods that our bodies will be happy we stay away from consuming.

What are some health benefits of eating clean? 

Research has shown us that clean eating (eating whole, un-processed foods such as fruits and veggies) can prevent diseases and harmful conditions. Diabetes (type 2) and high blood pressure are just two examples of what can be prevented by eating clean.

Clean eating can also help to improve skin as well as our hair and nails. It is a healthy way to control our weight too!

Clean Eating...what exactly is it?

Clean eating. What exactly is it? 

Clean eating is: eating whole/real food.  Food that is not processed, minimally processed or refined. Food that is as close to its natural form as possible.

What Are Processed Foods?

 Additions:  salt, sugar, and fat, preservatives that keep food from spoiling, and vitamins to “enrich”…from beverages to cereal.

Changing the form of natural food:  which generally happens when food is cooked.

Foods manufactured in a lab: any ingredient you cannot pronounce!

Processed foods include everything from canned meat and jarred pasta sauce to boxed cereal and Pop Tarts!

Check back regularly to learn more about Eating Clean and why it is good for you!

Resolutions vs. goals

Along with a new year, 2016 will bring millions of resolutions. Thousands of them will unfortunately fade away over time.
Creating goals for yourself as opposed to resolutions can help prevent this from happening.

Here is an example:

Resolution: I am going to become healthy in 2016.

Goal: In January 2016 I am going to become a member of a health club and work out on Mondays and Wednesdays after work.

Can you see the difference? The resolution is throwing what you want out there into the atmosphere. The goal actually outlines it exactly.

This concept not only applies to becoming healthy. You can easily outline your goals for all areas of your life.

We at Snap Fitness, hope you have a fantastic 2016!

Can drinking water help us lose weight? (plus, cucumber lime water recipe)

We have all heard that we should be drinking 8 glasses of water every day, right? Well, according to Virginia Tech, people who drank 16 ounces of water before each meal lost about 5 more pounds than those who did not.

The reason they lost weight? It could be because the water took up stomach space and made them feel full. So, in turn, they ate less food at each meal.

Doctors will tell you not to wait until you are thirsty to drink water. It is always good to stay hydrated and not drink too much or too little water each day.

Try this flavorful recipe:

Cucumber Lime Water

• 3 small seedless cucumbers
• 2 liters of water
• 1/2 lime, sliced into small pieces

Add all ingredients into a pitcher. Refrigerate for 24 hours.
Strain water and pour into glasses. Enjoy straight from the pitcher or over ice.

Simple exercise tips

If you are new to exercising or getting started again, here are a few tips that will help you through:

1. Be sure to allow your body days to rest. By doing this you allow your body time to repair muscle damage. So may time people jump into working out with two feet and then get burned out. Just take it slow. If you do not allow your body time to recover between workouts, you will tear it down very quickly.

Here is an example of a workout regimen:
Workout on: Mondays, Wednesdays, Fridays and Sundays
OR
Workout on Tuesdays, Thursdays, and Saturdays
Taking two days off on the weekend is not ideal, but if that is what you have to do due to your schedule, so be it.


2.     Be consistent. If you workout on a routine for 6 months and then take 2 months off, don't expect to be able to just jump back into it where you left off. When you start back up, it is like starting over.
If you stay consistent and push through the days, weeks or months when you do not feel like working out, your body will continue to improve and you will soon be able to go further, go longer and do more.

How do I have a healthy Thanksgiving Holiday?

Happy Thanksgiving everyone! We all deserve a day to enjoy food, family and friends! Here are some easy tips to keep you and your family healthy this Holiday. You can still enjoy the Thanksgiving foods you love…it’s true! You can also get your workout in on Turkey Day! Check out how…

Start the day off right with a healthy breakfast.
Jump start your metabolism by preparing a healthy breakfast filled with protein and healthy fats!  Try eggs with turkey sausage or hot oatmeal with fruits, nuts and seeds. Add some Thanksgiving flavor by adding a dab of pumpkin pie spice or cinnamon to your oatmeal and/or add a tablespoon or two of organic pumpkin puree!

Start a new tradition:  Include a sport or group activity on Thanksgiving Day. 
Have a family football game or just toss the football around in the yard. Another great option is to go for a family walk together…or how about an easy game of tag in the yard? Whatever you decide to do, it will create great memories and allow the family time to bond. In addition, it will get everyone moving and provide a bit of exercise on a day filled with television and food.

Load up on veggies.
Yup…make the veggies the start of the show! Saute some of your favorites in olive oil or bake them in the oven. Veggies are low in fat, calories and cholesterol!

• Serve salad as a first course…Heavy on greens…light on non-veggie add-ins like cheese.
• Try a new veggie recipe that packs flavor without extra calories. 

Holiday Food Facts

A typical Thanksgiving Meal:
Roast turkey (dark and white meat) with skin (4 oz)
Candied sweet potatoes with marshmallows (1 cup)
Green bean casserole
Jellied cranberry sauce (½ cup)
Caesar salad
Mashed potatoes with milk and butter (1 cup)
Apple pie with vanilla ice-cream
Pecan Pie
TOTAL CALORIES: 2,796 calories 

Light Thanksgiving Meal:
Roast turkey (light meat only), no skin (4oz)
Small Baked sweet potato
Sautéed green beans
Light cran-berries sauce (½ cup)
Mixed green salad with fat-free Italian Dressing
Mashed potatoes with roasted garlic and skim milk (1 cup)
Light pumpkin pie
TOTAL CALORIES: 750 calories 

Food calorie list was taken from: 
http://www.huffingtonpost.com/joanna-dolgoff-md/healthy-thanksgiving-tips-recipes_b_1092915.html

Simple techniques to help keep ourselves and our children healthy

Check out this small list of ways we can keep our children healthy! We can also apply these techniques to our own adult lives as well:

• Never skip breakfast (enough said).
• Snack with purpose. Snack to fill the gap between meals, not just because there is nothing else to do. Snack on healthy foods.
• Beware of potion distortion. Use smaller bowls and cups to help portion control.
• Empty calories are consumed by sugary drinks. Watch the calories and fat in drinks as well as food.
• Eat more whole foods. Packaged foods contain high sodium, calories and fat. Eat fresh foods.
• Set the table. Eat together as a family. Cook with your children.
• Kick the sugar habit. So many of the regular foods we eat have sugar...even bread! Cut back on the amount of sugar we allow our children to consume.

Foods that will help control your cholesterol...

If you are looking to cut bad cholesterol from your diet, here is a list of certain foods to add and remove from your plate:

ADD:
Fresh vegetables
Fresh fruits
Whole grains
Low-fat dairy products
Fish
Turkey, white meat, no skin
Chicken, white meat, no skin

REMOVE:
Egg yolks
Beef
Red meats
Full fat dairy products

If you have elevated or high cholesterol, be sure to exercise. Often times, with the proper diet and exercise, people have been able to manage lowing their bad cholesterol without having to use medications. Be sure to consult your Doctor if you have questions pertaining to your cholesterol! 

Off road walking and running tips...get out this weekend!

Now that the weather has cooled down, many of us are spending more time outdoors. Autumn is a great time to be outside with family and friends. Check out these off road walking/running tips from Runner's World and use them to get some fresh air and exercise this coming weekend!

Correct form:
Short strides, eyes on trail and arms slightly raised away from your sides.

Running uphill:
Very short steps and increase arm swing frequency.

Running downhill:
Keep weight back slightly and extend arms out from body for balance.

Avoid obstacles:
 Roots, rocks, gravel, mud and ice are not good. Slow down if you have to avoid them.

Is running good for you?

If you enjoy walking and running, here are a few good reasons to keep it up! 
If you do not walk or run, these are great reasons to start:

• You may be less likely to have cholesterol issues.
• You may be less likely to have blood pressure issues.
• It will strengthen your bones.
• It may help you be more productive throughout your day.
• It can help you have a better nights sleep and/or fall asleep faster.
• It may boost your immune system.
• If you suffer from asthma, it can help keep it under control.
• It can help you live a longer life.
• 
  
  

Join Snap Fitness: North Raleigh today to get started! 

Information given by: Runner's World on Active.com

Do parents neglect their health?

According to Yahoo! Health and Self magazine, parents do neglect their health. Here are the ways they can:

We:
Rarely or never exercise
Do not make eating healthy top priority
Do not take enough "me" time

Here are some ideas on how to improve in these areas:
Choose activities you enjoy and do them with your friends. This will help get in regular exercise.
Join a local gym close to home and set aside days each week to workout.
Download myfitnesspal to your smart phone and use it!
Choose healthy snacks, pack your lunch.
Sit down for dinner, eat breakfast and stop eating when you are full.
Schedule time to snuggle with your significant other.


Time savers to allow more time for "you":

Pay bills online to save time.
Change air filters in the house to cut down on dusting.
Use online shopping to order groceries, pick them up on your way home from work, school, etc.
Make chore lists for the children to help keep things around the house clean and organized.

Hydration during exercise...drink your water!

Staying hydrated while exercising is so important!

First of all, by drinking water and staying hydrated, you will not have as much if any: muscle cramps, gas or light headedness.

Drink water before, during and after working out.

Try not to wait until you are thirsty to drink water, sip on it as you work out.

Great ways to assure you have water handy when exercising:

Have a waist belt that will carry a water bottle.
If you are riding a bicycle, you can get a water bottle holder made for bikes.
In the event you are walking or running with a stroller, you can always stash your bottle in there. Walking with your working dog? Get him/her a vest and place your water bottle in there.

There are many places to store a water bottle when you are out exercising!

How to make the most of your walk...

Walking is very good for you! There are some things we can do to get the most out of our walks:

Walk instead of talk. If you walk with a friend, that is a wonderful thing! Just be sure you focus on your pace and not the topic of conversations. Keep up a quick walking pace as you walk, you will burn more calories!

Change up the program. You may have a certain place you always walk or a certain way you walk around the neighborhood. Change it up! This will work new muscles and may burn more calories.

Never forget to stretch. Stretching is very important. If you do not stretch you could get muscle cramps.

Drink your water. Stay hydrated before, during and after your walk. Water makes the muscles work better!

Try and walk further today. Walk just a little bit further each day!

Or... Try a bike ride! 

Easy weight loss tips that can help everyone...

Aren't we all looking for easy things we can do to help us lose weight? Whether it be a few pounds or a substantial amount, we can all apply weight loss tips into our daily routines.

Here are several easy things you can do to help you lose weight:

Walk while you talk

Sip green tea before exercise

Sprinkle flax seed on your cereal or add to your smoothies

Drink more water

Order fish when out to eat

Buy smaller packages of food

While out for a walk, break into jogging

Before eating that sweet treat, do 10 sit-ups

Go for chunky soup instead of pureed soup

Having pizza? Blot off the oil with a napkin before digging in