Drew Bohannan CSCS
Articles and Fitness Tips
Fitness Tip
Pack healthful snacks with you to have on hand at all times: for work, the car, when you are shopping, etc. Then, when hunger strikes you won't be tempted to run to the vending machine or grab fast food. You'll be able to satisfy your hunger without sacrificing good nutrition.
Posted on Dec 16 2008
FItness Tip
Decrease (limit) your daily caffeine intake. Caffeine is a diuretic and may cause dehydration, which will decrease the positive effects of consuming the recommended daily water intake.
Posted on Dec 15 2008
Fitness Tip
Your resting heart rate often reflects improvements in cardiovascular fitness. It's a good idea to monitor your resting heart rate periodically. A decrease in RHR will typically represent an improvement in your fitness level. To determine your RHR, take your pulse right after you wake-up (before you get out of bed and ideally not after being awoken by an alarm clock). Count your pulse for one full minute to get the RHR. Take your pulse on three separate mornings and calculate the average.
Posted on Dec 14 2008
Fitness Tip
Try high intensity interval training once or twice per week. It can be very beneficial for pushing you through a plataeu.
Posted on Nov 25 2008
Fitness Tip
Don't be tempted by bad food choices at lunch time like running out for fast food. Try to pack your lunch instead -- even just two or three times per week will help.
Posted on Nov 19 2008
Fitness Tip
Try adding in a little exercise before a meal. Even just a 10-minute walk can help decrease your appetite.
Posted on Nov 11 2008
Fitness Tip
When lifting weights, don´t grip the weights any harder than you need to, unless you´re training grip strength. Too hard of a grip can raise your blood pressure.
Posted on Oct 15 2008
Fitness Tip
Try to eat several small meals per day vs. three large meals. Typically this is more conducive to both losing weight and controlling weight. It also helps keep blood sugar levels more even and helps to keep energy levels more constant.
Posted on Oct 10 2008
Fitness Tip
Be sure to include both areobic and anaerobic exercise in your weekly routine.
Posted on Sep 16 2008
Fitness tip
When you go to the grocery store, shop in the outside perimeter of the store. This is where you will find the food that often contains the most nutrients and the least amount of processing.
Posted on Sep 09 2008
Fitness Tip
Consider registering for a charity fitness event (e.g. a walk that benefits a specific disease). This will help provide you with additional motivation to get more fit because you will have a specific goal to achieve on a pre-determined future date. With that date looming over you, it will help you stay motivated to get more fit in time for the event. Plus, you will also be helping a charity.
Posted on Sep 03 2008
Fitness Tip
Accentuate the positive, eliminate the negative. If you consistently concentrate on things you don’t have, then it will be more challenging for you to achieve the other things you really want. If you focus on what’s wrong in your life, you won’t see what is right. This is good advice not only for the health/fitness area of your life, but for all aspects of your life.
Posted on Aug 22 2008
Fitness Tip
Replace your running shoes regularly. About 400 miles is the average life span for most running shoes. If you run about 12 miles per week, you'll need a new pair every eight months or so.
Posted on Aug 20 2008
Fitness Tip
To challenge your body and also help prevent overuse injuries caused by doing the same exact action over and over, occasionally try a totally new and different workout. For example, if you always jog or walk give rollerblading a try. You'll find that the new exercise may be a lot more challenging and therefore burn more calories in the same amount of time.
Posted on Aug 19 2008
Fitness Tip
If you have trouble getting enough water daily, try this tip. Fill a 64 ounce (or more) container(s) with water when you start your day. That will let you know how much you need to consume. Make sure that by the end of the day you have drunk the full container(s) amount. Don’t forget to add in 16 more ounces per hour of exercise you complete.
Posted on Aug 17 2008
Fitness Tip
Sleep is a vital element of good health and fitness. So, don't ignore the importance of a good night's sleep. Try to get 7-8 hours of continual sleep every day. This will also help you in your fitness workouts. Rest is necessary for improving muscular strength and cardiovascular performance.
Posted on Aug 13 2008
Fitness Tip
You should drink 1-2 cups of water about 30 minutes prior to exercising. You should also drink 1/2 - 1 cup of water about every 15 minutes during intense exercise sessions.
Posted on Aug 11 2008
Fitness Tip
To make your workouts more enjoyable and make them pass by quickly, try adding some background music. This can even help make strength training workouts more enjoyable and give you a little extra energy to complete your exercises.
Posted on Aug 06 2008
Fitness Tip
When you accomplish a fitness goal you have set, be sure to reward yourself. Try not to reward yourself with something food-related (e.g. a big dinner or dessert). Instead reward yourself with a new piece of fitness equipment or a new outfit or a massage.
Posted on Aug 04 2008
Fitness Tip
One way to monitor your fitness progress is through regular body measurements. This will help you track your progress (rather you want to increase or decrease inches). For instructions on where and how to take measurements, visit the BMI Chart link found on your Member's home page.
Posted on Jul 30 2008
Fitness Tip
After an intense workout that elevates your heart rate significantly, be sure to cool down and lower your heart rate before doing any exercise in the supine position (on your back). If your heart rate is too high when you lay flat, it can cause dizziness and be dangerous.
Posted on Jul 26 2008
Fitness Tip
When lifting weights be sure not to use momentum to complete an exercise move. This typically happens when you are using weights that are too heavy for use with a particular exercise. You'll know that you are using momentum if you have to swing your arm, for example, to complete a move. You always want to use a slow and smooth technique. You don't ever want to have to swing (use momentum) because then you aren't getting as much benefit from the exercise and there’s an increased risk of injury.
Posted on Jul 25 2008
Fitness Tip
Make a list of all the positive benefits exercising has on your life. From giving you more energy to reducing your health ailments and beyond. The list should be pretty long. Post it somewhere that you will see it regularly and it can serve as a reminder to you as to why you need to workout.
Posted on Jul 24 2008
Fitness Tip
When possible, try to do your strength training exercises in front of a mirror. This will allow you to view your form and help make sure that you are doing the exercises with correct technique and good form.
Posted on Jul 23 2008
Fitness Tip
Make a list of all the positive benefits exercising has on your life. From giving you more energy to reducing your health ailments and beyond. The list should be pretty long. Post it somewhere that you will see it regularly and it can serve as a reminder to you as to why you need.
Posted on Jul 22 2008
Fitness Tip
When dining out eat your pastas with tomato based sauces rather than cream based ones. And ask if you can get whole wheat pasta instead of the "white" kind.
Posted on Jul 21 2008
Fitness Tip
Always eat your chicken either steamed; poached; roasted; broiled; boiled; grilled; or baked.
Posted on Jul 20 2008
Fitness Tip
When eating out watch out for too much salad dressing. Restaurants often drown a salad in dressing causing your "lite" menu option to be not quite so. Salad dressing can easily add 200-300 calories! Ask for it on the side and try to limit your amount to about 2 tablespoons.
Posted on Jul 19 2008
Fitness Tip
Eat breakfast every morning! Over and over reasearch has proven that breakfast eaters maintain a healthier weight.
Posted on Jul 17 2008
Fitness Tip
Still want to have your cake and eat it too. Try substituting sugar with healthier alternatives. A couple options are date sugar and agave nectar.
Posted on Jul 15 2008
Fitness Tip
Restaurant potions tend to be huge. To help control your portions ask the waiter to immeditaly put half of your meal in a take home box and the bring the rest to your table. Chances are that half portion will satisfy your hunger and you can save the remainder for another day.
Posted on Jul 14 2008
Fitness Tip
Even when your sitting still muscle burns more energy than fat. So weight training is a very essential part of a healthy weight loss/maintenace program.
Posted on Jul 09 2008
Fitness Tip
To prevent or relieve shin splints, stretch and strengthen the muscles of the lower leg
Posted on Jul 08 2008
Fitness Tips
Try to avoid high fructose corn syrup in your meals which is commonly found in many highly processed foods. This ingreditent can sabatoge your diet.
Posted on Jul 07 2008
Fitness Tip
Don't be tempted by bad food choices at lunch time like running out for fast food. Try to pack your lunch instead -- even just two or three times per week will help.
Posted on Jul 06 2008
Fitness Tip
To protect your back, pay close attention to how you move and lift, exercise regularly, and maintain good body posture.
Posted on Jul 05 2008
Fitness Tip
Avoid the yo-yo dieting trap (going off an on diets and losing and gaining the same weight over and over). Yo-yo dieters have a 70% higher chance of having heart problems
Posted on Jun 30 2008
Fitness Tip
Consider registering for a charity fitness event (e.g. a walk that benefits a specific disease). This will help provide you with additional motivation to get more fit because you will have a specific goal to achieve on a pre-determined future date. With that date looming over you, it will help you stay motivated to get more fit in time for the event. Plus, you will also be helping a charity.
Posted on Jun 27 2008
Fitness Tip
Remember, there are numerous benefits of regular exercise besides just losing weight. So, don’t base your fitness results purely on whether you are losing pounds or inches. Other important factors include having more energy, sleeping better, increased stamina and increased endurance. Or, even simply being able to walk up a flight of stairs without getting as winded.
Posted on Jun 25 2008
Fitness Tip
Here are some swim breathing technique tips: As you put your face in the water, release some of the air once through your nose to keep the water from entering your nose. Also, be sure your mouth is closed whenever your face is in the water.
Posted on Jun 23 2008
Fitness Tip
It's common for people to purchase new running shoes just before a race or event. However, it's best to wear shoes that aren't brand new. It's best to break-in shoes about a month before an event. New shoes can cause discomfort from blisters or just not fit right. It's best to find that out BEFORE race day.
Posted on Jun 20 2008
Fitness Tip
When strength training be sure to use full range of motion. This means that for each exercise you should move your joint through its maximum extension (just be sure not to "lock-out" a joint -- for example when doing a bicep curl don't lock-out your elbow as this could cause an injury). Your muscle should always bear the weight workload, not your joint. If you don't use full range of motion, then your muscle won't work as hard and consequently won't get as strong as it could.
Posted on Jun 19 2008
Fitness Tip
At every meal eat a rainbow of colors. The more variety of colors in your food, typically the more well-balanced it is. For example, try to include several vegetables of different colors: green, orange, red, and more.
Posted on Jun 18 2008
Fitness Tip
Don't waste your calories on drinks. One can of cola can pack 150 - 200 calories! Drink low/no calories drinks like water, decaf tea, sparkling water, etc. Switching to low/no calorie drinks can really reduce your daily caloric consumption. Of course, water is always the best choice.
Posted on Jun 17 2008
Fitness Tip
Breathing is an often overlooked practice that can really help your workout routines. Try to breathe more from the lower abdomen then from the chest. Try to practice breathing in a slow, rhythmic and consistent manner
Posted on Jun 16 2008
fitness tip
Replace your running shoes regularly. About 400 miles is the average life span for most running shoes. If you run about 12 miles per week, you'll need a new pair every eight months or so.
Posted on Jun 13 2008
Fitness Tip
To challenge your body and also help prevent overuse injuries caused by doing the same exact action over and over, occasionally try a totally new and different workout. For example, if you always jog or walk give rollerblading a try. You'll find that the new exercise may be a lot more challenging and therefore burn more calories in the same amount of time.
Posted on Jun 12 2008
Fitness Tip
Use positive and affirming language when creating your exercise and/or nutrition goals. For example, don't make a list of foods you shouldn't eat if you want to improve your diet; instead, make a list of fruits, vegetables, grains and other healthful foods that will enhance your nutrition. Stay positive!
Posted on Jun 11 2008
Fitness Tip
If you have trouble getting enough water daily, try this tip. Fill a 64 ounce (or more) container(s) with water when you start your day. That will let you know how much you need to consume. Make sure that by the end of the day you have drunk the full container(s) amount. Don’t forget to add in 16 more ounces per hour of exercise you complete.
Posted on Jun 10 2008
Fitness Tip
Sticking to your normal exercise routine while you have a cold will actually make you feel better then if you ditched your workout entirely. Just be sure to stay well hydrated and reduce your exercise intensity slightly. If you have a fever, then take a breather from your exercise program. Just always use good judgement and don't do a workout that makes you feel worse, especially be careful that exercise doesn't make you dizzy.
Posted on Jun 09 2008
Fitness Tip
When exercising, wear comfortable clothes that are light and non-binding, and that make you feel good about how you look. How you feel and whether or not you feel comfortable in your clothes can really have an effect on your workout. When you feel good mentally, typically you have more motivation and are more likely to not only finish your workout but to actually work harder because of your positive energy.
Posted on Jun 08 2008
Fitness Tip
While exercising and healthy eating are keys to good fitness and well-being, it's also very important to reduce your stress. To help with stress reduction, spend 30 minutes per day doing something that you really enjoy and that relaxes you (e.g. leisure reading, listening to soothing music, talking to a friend, hot bath, etc.)
Posted on Jun 07 2008
Fitness Tip
Sleep is a vital element of good health and fitness. So, don't ignore the importance of a good night's sleep. Try to get 7-8 hours of continual sleep every day. This will also help you in your fitness workouts. Rest is necessary for improving muscular strength and cardiovascular performance.
Posted on Jun 06 2008
Fitness Tip
When strength training be sure to not hold your breath, which may raise blood pressure. Breathing helps supply oxygen to the muscle cells so your muscle contracts, so good breathing is an important factor. Get in the habit of inhaling deeply and exhaling completely. Typically, you want to exhale when you lift the weight and inhale when you lower it.
Posted on Jun 05 2008
Fitness Tip
You should drink 1-2 cups of water about 30 minutes prior to exercising. You should also drink 1/2 - 1 cup of water about every 15 minutes during intense exercise sessions.
Posted on Jun 04 2008
Exercising During Pregnancy
Make your pregnancy easier with a little activity
Posted on Jun 03 2008
Fitness tip
When lifting weights, don´t grip the weights any harder than you need to, unless you are training grip strength. Too hard of a grip can raise your blood pressure.
Posted on Jun 03 2008
6 Tips for Successful Weight-Lifting Workouts
It seems so simple: Pick up and toss around the equivalent of a couple of soup cans a few times a week, and change your body, maybe your life. This very simplicity is at the heart of weight training, which is fast becoming one of the most popular forms of exercise today.
Posted on Jun 03 2008
How to Read a Nutrition Label
For those who understand its secrets, the nutrition label holds valuable information for winning the war on fat.
Posted on Jun 03 2008
Making It Easier to Exercise
Invest in a good headset for your telephone. This leaves your hands free so that you can exercise while talking on the phone. For example, you can have a nice conversation with a friend while you lift weights. It will make the exercise time go faster plus you'll have some free time to spend on something else.
Posted on Jun 02 2008
For taking weight off, logging on works, Brown researcher says...
Published in the March 7 issue of the Journal of the American Medical Association, Deborah Tate’s study lays the groundwork for research on the best methods to help people lose weight online.
Posted on Jun 01 2008
Healthy Weight Loss Myths and Facts
Take your time. If you don’t lose weight as quickly as you’d like, don’t despair!
Posted on Jun 01 2008