Here are some great tips on how to transition from hot weather to cool weather workouts from MostFit Team Ambassador, Tom Holland and LoseIt.
Though it might feel a little chilly when you step outside in the morning, the cool weather that is now upon us is actually ideal for outdoor exercise. Tom Holland, exercise physiologist, performance coach, and author of The Marathon Method says that in the cooler weather, there’s less heat stress on your body, so you can really give that workout your all. This is why there are so many marathons in October and November, because the cooler weather makes such a long race less taxing on your body (and less dangerous than racing in the summer heat).
Unlike summer running, when you’re out the door with your shorts and t-shirt, fall and winter weather can be unpredictable. Check for precipitation, temperature, and wind before you head outside. Once you know what type of weather to prepare for, it’s a good idea to dress in layers so that you can shed them if you start to get warm (or if the sun decides to come out). You might want to think about investing in non-cotton layers that will keep the moisture away from your skin as you sweat, thus keeping you dry and comfortable.
There are some great tools out there to help you decide which layers to wear if you don’t have a good gauge of your own layering needs yet. Here’s a layer-suggestion tool from Runner’s World.
You might also consider warming-up indoors with a few jumping jacks, high knees, or other exercise. This will help your body get warm enough so that you’ll be looking forward to cooling down outside instead of dreading it.
If you got into your exercise habit over the spring and summer, you’ll want to adapt those habits for the winter months. Maintaining your exercise routine during the winter will not only help you keep off the winter pounds, but could also help combat seasonal affective disorder. A 2011 Research Environmental Science and Technology study found that people who exercised outdoors reported increased energy, decreased feelings of depression, and were more likely to repeat their workouts.
In the winter, it’s all too easy to kick-back and enjoy the indulgent food of the holidays. But enjoying yourself with family and friends doesn’t have to mean forgetting the commitment you made to yourself and your health. Have a great time, and keep making your healthy choices every day to move more and eat smart.
Hydrate! Yes, we keep on saying this- because it’s important! Even though the weather is cold and you’re not going to feel as thirsty, it is still important that you hydrate before and after exercise. Drink water or a low-calorie sports drink to ensure you’re giving your body the liquids it needs to keep you healthy and energized.
If you’re looking for more evidence why cold weather running and workouts are good for you, check out this Shape Magazine article.
http://blog.loseit.com/2015/10/20/transitioning-to-cold-weather-workouts/
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If working out indoors sounds more appealing, MostFit offers a great portable home fitness collection, perfect for your garage gym or living room workouts. Check out the MostFit Core Hammer, SYN Rings, Suspension Strap, Resistance Bands, Loops and Tubes, Plyo Caddy and Core Energy Anchors.
On November 19th through the 21st, MostFit will join more than 300 manufacturers, suppliers, architects and consultants from the sports, recreation, fitness, active-aging and medical fitness industries, plus attendees from 49 states and 20 countries at the 34th annual Athletic Business Conference & Expo.
“We are looking forward to being among the top fitness and recreational companies in the industry, and having the opportunity to share our products with fitness professionals from around the world,” says MostFit Owner, Andrew Gavigan.
Andrew will be demonstrating exercises and movements that can be done with the brands best selling and most popular product – the Core Hammer – on the ABC Live Demo Stage on Thursday, November 19th at 3:00 pm and on Friday, November 20th at 3:30 pm. The demos will include a sneak peak of new programming that’s currently in development, and set to launch in early 2016. Programming will include CEC accreditation and roll into certification workshops and sessions for trainers and pros in the fitness industry.
During Trade Show hours, attendees will receive 10% off of all products in the booth (Booth # 347), and can come by any time to try the products out.
The MostFit Core Hammer is a first of its kind, finally making sledgehammer workouts possible without the tire. The Core Hammer is designed just like a sledgehammer, but the head is round and composed of solid hard material, providing the right amount of rebound so the user can establish a rhythm that exactly mimics traditional sledgehammer swings. This means that sledgehammer workouts can now be done anywhere…in a park, gym, Crossfit box or at home and multiple users can workout together in small spaces with the Core Hammer, which fits in nicely with MostFit’s mantra of helping the user be the “Most Fit” they can be – anywhere, any time.
The MostFit product line also includes the MostFit SYN Rings, Resistance Loops, Resistance Bands and Resistance Tubes, as well as exercise mats.
For meeting with Marketing or Sales please email us at Andrew@most-fit.com
Pushups for Puppies 2015 was a big success thanks to you! We are so grateful to everyone--our sponsors, friends, community, families, kids, babies, and fur babies--who supported and showed up to our 4th Annual Pushups for Puppies Fitness Fundraiser for the START Rescue Team.
Class was led by Jaclyn Goodman, Scott Haddock, Andrew Gavigan and Erin Fukuda.
The workout started with an energetic high-intensity interval circuit with Jackie, followed by body weight strength training and partner drills with Scott, followed by cardio drills with Andrew, followed by a gentle yoga cool down with Erin...and yes, there were push-ups in every circuit. We laughed, sweated and had a great time. The kids, as well as Sampson, the German Shepherd, participated.
If you missed the event and would like to donate to Pushups for Puppies and START Rescue Team, CLICK HERE. Please enter "Pushups for Puppies" in the comments.
To be on our mailing list to hear about more fun, upcoming events, CLICK HERE.
Photo credit: Steve Ellis
Let's face it...most of us don't get enough sleep! How much sleep will vary on the individual, but 7-8 hrs is a good average for optimal health. When we aren't well rested, we can get irritable, forgetful, our immune system is lowered, muscle can't rebuild, our bodies can't rebuild, and we are at a higher risk of health problems, such as high blood pressure.
Check out this article by Darnell Cox of Live Young Lifestyle for a better understanding of how and why sleep is beneficial and how to get more in your life.
Are you tired? C’mon, be honest. You’re tired.
Most people do not take the quantity (or quality) of their sleep seriously. In a bustling world made more accessible thanks to the internet and social media, our competitive drive to “keep up with the Joneses” (or, these days, to keep up with the Kardashians) has unsurprisingly created an ever-growing population of functioning zombies, complete with bloodshot eyes and lagging energy. Simply put, most of us don’t get the amount of sleep required for optimum health. And the sleep-deprived walking dead wear this as a badge of honor, often bragging about how little sleep they need to be “on top of their game.” They proudly stay jacked-up on venti-double-shot lattes and appropriately named, highly-caffeinated, “monster” drinks to make up for their lack of shut-eye.
I’m exhausted just writing about it!
But here’s the thing. It’s nothing to brag about. There are serious health risks involved with sleep deprivation. Health advocates can talk until they are blue in the face, scream their latest research results from the highest mountaintops, or plaster their statistics on billboards across the country… and still, most of us don’t take the topic seriously. “I can sleep when I’m dead,” I’ve heard people say. Well that, my friends, may be sooner than you think, if you are sleeping less than 7 hours per night. And if that did not get your attention, maybe this will…Sleeping less than 7 hours every night will make you FAT! Yep! You heard me. I’m glad I caught your attention. Moving on.
1. Serious health problems: Chronic sleep loss has been closely linked to high blood pressure, heart disease, stroke, heart attacks, and diabetes.
2. Memory loss: If you want to keep your mind sharp, you need to get plenty of sleep. There is lots of research that shows the need for deep sleep in order to store long-term memories.
3. Lack of Sex Drive: Woah! Okay, now you’re interested, right? Lower libidos and decreased interest in sex have been correlated with sleep deprivation. Furthermore, men with sleep apnea, which leads to disrupted sleep patterns, have been shown to have lower levels of testosterone. So, it seems that the more time you spend in bed sleeping, the more time you also get to spend desiring – and engaging in – sex (Note: The bed is optional).
4. Increase risk for osteoporosis: Research now reveals that a lack of sleep may lead to an increase in the risk of osteoporosis. Okay, folks, this is serious. We’ve all seen the hunched-over old men and women who only have the view of the earth beneath their feet. I don’t know about you, but I need to see where I’m going in life. Our bones go through plenty of wear and tear throughout the day; if we are not sleeping enough, bones are not given adequate time for repair. This leads to a loss of bone density, which could lead to an increase in fractures, especially since sleep deprivation also leads to increased frequency of accidents. Which brings us to the next point.
5. Increase in accidents: Chernobyl, The Exxon Valdez Oil Spill, American Airlines Flight 1420 Crash, The Challenger Explosion…. all of these major accidents were blamed on sleep deprivation. So if you think that a lack of sleep doesn’t increase your chances of slipping on the stairs and breaking a hip, or decreasing your reaction time in a car accident, I beg to differ. The world is a dangerous enough place when we are awake and alert. Don’t increase your risks by navigating your way through life’s potholes, only half-awake. Sleep deprived, you are an accident waiting to happen.
6. Accelerated aging of skin: Yep. That’s right. Research shows that lack of sleep accelerates signs of skin aging, including an increase in the number of fine lines and an overall loss of elasticity. Yikes! In addition, poor sleepers are also more likely to perceive themselves as unattractive when asked to rate their appearance.
7. Increased weight gain: If aging skin, health risks, slower reaction time, and lack of sex drive aren’t enough to sound the metaphorical snooze alarm, here’s the real kicker…. lack of sleep makes you fat! Just as we often mistake thirst for hunger, we also mistake being tired for being hungry. Furthermore, an increase in “waking” hours directly correlates to an increase in “eating” hours. So, if you get more zzz’s, you not only feel less hungry throughout the day, but you also have less hours of eating opportunity.
For those of you who have made it this far through the blog (without falling asleep), this next section gives you the tools you need to get your best night’s sleep, every night.
1. Create a safe and comfortable sleep environment: This is rule #1, for a good reason. How many of you feel that your pillow isn’t 100% right? Or your mattress doesn’t give you the optimal amount of support, mixed with comfort? Perhaps your black-out shades on the windows just aren’t “black-outish” enough? Join the club, folks! We spend so much time and money making sure the entry hall to our home (as well as everything else the outside world might possibly see) leaves a good impression on others. And yet, we skimp on the details necessary for the ultimate experience of our own comfort; sleep. Invest in yourself. Invest in your sleep.
2. Follow a regular sleep cycle: C’mon folks, this is a no-brainer. Those of us who have children, we know the drill. We’ve done it for our little ones throughout their whole lives. Why do we fail when it comes to our own health? Keeping our bedtime on a (relatively) regular time-schedule works at any age. I’m not a party-pooper though; some evenings scream for a late night. And when my body screams for anything, I stand up straight and take note. But most of the time, I stick to a bedtime and a bedtime ritual that assure that I’ll have between 7-8 solid hours of sleep. There’s a reason airline stewardesses tell you – in an emergency – to put on your own oxygen mask first. Take care of yourself first, people, and you will find that you are much more efficient on solving the world’s (or your family’s) problems.
3. Limit any type of electronic stimulation: Electronic devices with screens, such as computers, televisions, reading devices and tablets, emit “blue light.” This type of light reads in our brains as daylight, which triggers a lowering in melatonin production. And less melatonin means you feel less tired (see below)… even if you’re truly in need of sleep. For your best night’s sleep, try to limit these devices to daytime use. And if this is truly impossible, turn your machines off at least an hour or two before bedtime. So, all you late-night social media folks may be sabotaging your sleep. (I’m just sayin’.) And if you are Facebook-ing, Tweet-ing, Instagram-ing or Match.Com-ing, while drinking a glass of wine, kicking back in your bed…. well, my friends, you have a perfect storm of insomnia. Speaking of alcohol…
4. Stay away from alcohol (or any other”substance,” for that matter) to fall asleep: This is a bad habit waiting to happen. Although passing out in a drunken stupor seems like a good idea at the time (let’s face it… at the TIME, it always seems like a good idea), chances are you will be waking up 3-4 hours later. And, if you’re lucky enough to fall back asleep, you’ll continue to have fitful sleep throughout the rest of the night. There is a lot of sugar in alcohol and, although alcohol is a depressant, once that sugar kicks in, you’re stimulated. And not falling asleep!
5. Try to limit your naps: So, you’ve tossed and turned all night. You’ve gotten up to go to the bathroom a few times. Ugh! And you find yourself mid-day, with your eyes half-closed, longing for that shot of espresso. Or maybe “just a little nap.” I hate to say this, but if you really want to get back on track, forego the nap and tough it out. A week or so of mid-day dragging will send you to bed earlier and get you back on track. (Note: If you have always been a daily napper, and it does not effect your night-time schedule, then – by all means – have at it). If, however, you are a sporadic napper, based only on how much you’ve slept the previous night, then beware. This is not going to help you get back on schedule.
6. Use your bed for sleeping and sex only: I have a strict “sex or sleep” policy in my bedroom. I haven’t always been that way. I used to only be able to fall asleep while watching “Friends” re-runs. (Different husband, different time). It took me a long time to adapt to this rule, but let me just say, both the sleep and sex are better. Done! Moving on.
7. Watch what you eat and drink: Stay away from all caffeinated beverages from 5:00 pm onwards. (For me, 3:00 pm is the cut-off time.) In addition, most nutritionists say to stop eating after 7:00 pm. I simply don’t believe or follow this. It’s bad enough that our metabolism slows for the (hopefully) 8 hours that we sleep; why are we starving ourselves for even longer periods of time? I firmly believe in a snack, two hours before bedtime. However, choose your snacks wisely. Which brings us to the final point.
8. Melatonin: A few hours before you want to sleep, try to eat melatonin-rich foods: alfalfa sprouts, cherries, bananas, tomatoes, pineapples, oats, oranges, sweet potatoes, and/or sunflower seeds. Melatonin is a hormone, naturally produced by your body, and stimulated by the foods listed above. However, it is also available in a pill. Melatonin tablets are not recommended for more than a 2-week time span, because such use can adversely affect your natural hormones. If taken in the evening, melatonin-rich foods (or pills) signal your internal clock that it’s time to sleep. As an avid traveler, I often need help adjusting my circadian rhythms, so I always travel with Melatonin. But at home, I opt for the melatonin-rich foods before bed. For a more extensive guideline on how to use Melatonin, visit http://www.talkaboutsleep.com/how-to-use-melatonin-correctly/
New Emi Jay tank available. Shop Live Young Lifestyle.
To purchase the NAMAST’AY IN BED tank, click HERE
To read the FULL ARTICLE on Live Young Lifestyle, click HERE
Fitness Expert and Author, Tom Holland shares his wisdom on the importance of incorporating squats and lunges to your fitness regime, and how the MostFit SYN Rings add a new dimension to these 2 already powerful lower-body exercises.
When it comes to lower-body exercises, two movements reign supreme: The squat and the lunge. It matters not whether your goal is to strengthen or sculpt your legs; if your program does not involve variations of both of these movements then it is severely flawed.
The squat and the lunge possess all of the characteristics of a great exercise. The can be done anytime, anywhere, they are a functional movement, they are indicated for the novice all the way up to professional athlete, there are endless possibilities of variation and they can be performed with bodyweight alone or with added resistance and equipment.
And, yes, they are extremely effective at producing the desired results.
The squat and the lunge have been around forever and will continue to be a staple of every well-rounded program long into the future. Like the push-up and the plank, they are extremely powerful in their simplest form and, by adding subtle variation to them, they can enhance even further the basic muscle activation involved.
Numerous machines and gadgets have been invented over the years that have attempted to improve upon these benchmark exercises. A select few have worked and stood the test of time; the vast majority have not. The ones that have provided meaningful variation without losing the essence of the exercise have generally been the more basic, less gimmicky and less complicated pieces of equipment. Ones that don’t change the movement, but rather enhance it.
The MostFit SYN Rings fit all the aforementioned criteria and more. They are a simple yet ridiculously powerful tool that adds a whole new dimension to the standard squat and lunge. They provide a uniquely unstable element to these basic movements, requiring a whole different level of lower-body and core muscle activation and recruitment. The MostFit SYN Rings do what is next-to-impossible in fitness in this day and age:
They make two great exercises even greater.
Tom is on the Board of Advisors for Oxygen Magazine and is a frequent contributor to newspapers and and magazines including The New York Times, The Los Angeles Times, The Chicago Tribune, USA Today, The NY Post, Men's Health, Men's Journal, Runner's World, Women's Health, Newsweek, Men's Fitness, Fitness, Hers, More, Cosmopolitan, Family Circle, Muscle Media, Prevention, AARP, Bride's, Organic Style and Cooking Light.
Tom has also served as a fitness expert in court proceedings, lending his expertise in legal matters involving the fitness industry.
To read Tom's full bio, CLICK HERE.
For more information on the MostFit SYN Rings, CLICK HERE.
Who wants to win FREE stuff? Who loves dogs? Who does fun, healthy things with their dogs? If you answered YES to any of these questions, this MostFit contest is for you!
MostFit and the START Rescue Team, based out of Valley Village, CA are giving away something for you and your dog. Win a Free MostFit Suspension Strap and START Rescue Team doggy poop dispenser and bags. Prize valued at $35.
1. Post a pic of you and your dog doing something fun or healthy together on either of these social media platforms--Facebook, Instagram, Twitter
2. Tag #PushupsForPuppiesGiveaway
3. Follow MostFit and START Rescue Team on at least one of the listed social media platforms.
4. Enter as many times as you want.
Winners will be chosen randomly and announced on Oct 26, 2015.
Dog lovers! Check out this awesome giveaway! MostFit and START RescueMostFit Suspension Strap will be giving away a FREE and START Rescue Team doggy poop bag dispenser and bags!
HOW TO ENTER: -Follow MostFit and S.T.A.R.T Shelter Transport Animal Rescue on Facebook and/or IG @mostfitworkouts & @startrescueteam -Share a pic of you and your dog or pet doing something fun or active together. -Hashtag #pushupsforpuppiesgiveaway
Contest ends at 11:59pm PST on 10/25/15 Winner will be selected randomly and announced on 10/26/15.
To donate to Pushups for Puppies, click http://startrescue.org/donate/. Enter #pushupsforpuppies in "comments".