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Tracking Your Children’s Steps Back To School

We live in an age surrounded by screens, iPads, Laptops, Televisions, video games and of course the smartphones. As we surround ourselves with technology, our kids have become less active. Gone are the days where they would race home from school and they hurry to get to their bikes or rollerblades to play non-stop outside until dinner time.

However, with the Summer Olympics just past, some excitement has been generated by those athletes that have transcended down to our children. Now they have seen what being in shape and being dedicated to a sport can achieve for them if they commit to it.

One great way to help keep that interest going is by getting them a pedometer. The school season is now upon us with the passing of the summer and by motivating your children to keep track of their steps each day you can encourage them to keep on track and maybe even work their way up from a regular, reliable pedometer like the Pedusa 799 Tri-Axis Multi-Function Pocket Pedometer  To an overall Activity Tracker like the WeGo Relay Activity Monitor and Sleep Tracker   That can provide them with more detailed fitness results as they increase their levels of activity and can keep them motivated by using its “Join We Go” App." Nothing motivates a young fitness buff then providing them with viewable graphs and data to show them at what level they are at and what they need to do to get to the next level.

Now that the spark is there we all know that our children learn best from what they observe. So why not make an example for them of you also embracing a healthier, more active lifestyle. Learning does not always need to be centered on books or videos in a building. Take advantage of the summer to fall outdoor season’s and plan some day trips centered on walking with your children to discover the history of the state you live in. There are always suggestions that abound at your states visitor’s websites and they go from county to county. There is no reason why you cannot make learning about the area you live in, interesting to your family and more enjoyable as you discover some of the little-known places of interest as you uncover them with your family.

So don’t just rely on the teachers to make learning meaningful to your kids, take them by the hand yourself and strap on your own pedometer and get out there and enjoy learning about your own state's history. If you need some help, just click on this link http://www.theus50.com/fastfacts/tourism.php and it will take you to a site that provides the URL’s for all of the 50 states in one easy to use area.

So, what are you waiting for? Take advantage of all the local lore and get the family out and about and in no time, you’ll not only be learning about the places you live in but getting healthier doing it!




Read more

We live in an age surrounded by screens, iPads, Laptops, Televisions, video games and of course the smartphones. As we surround ourselves with technology, our kids have become less active. Gone are the days where they would race home from school and they hurry to get to their bikes or rollerblades to play non-stop outside until dinner time.

However, with the Summer Olympics just past, some excitement has been generated by those athletes that have transcended down to our children. Now they have seen what being in shape and being dedicated to a sport can achieve for them if they commit to it.

One great way to help keep that interest going is by getting them a pedometer. The school season is now upon us with the passing of the summer and by motivating your children to keep track of their steps each day you can encourage them to keep on track and maybe even work their way up from a regular, reliable pedometer like the Pedusa 799 Tri-Axis Multi-Function Pocket Pedometer  To an overall Activity Tracker like the WeGo Relay Activity Monitor and Sleep Tracker   That can provide them with more detailed fitness results as they increase their levels of activity and can keep them motivated by using its “Join We Go” App." Nothing motivates a young fitness buff then providing them with viewable graphs and data to show them at what level they are at and what they need to do to get to the next level.

Now that the spark is there we all know that our children learn best from what they observe. So why not make an example for them of you also embracing a healthier, more active lifestyle. Learning does not always need to be centered on books or videos in a building. Take advantage of the summer to fall outdoor season’s and plan some day trips centered on walking with your children to discover the history of the state you live in. There are always suggestions that abound at your states visitor’s websites and they go from county to county. There is no reason why you cannot make learning about the area you live in, interesting to your family and more enjoyable as you discover some of the little-known places of interest as you uncover them with your family.

So don’t just rely on the teachers to make learning meaningful to your kids, take them by the hand yourself and strap on your own pedometer and get out there and enjoy learning about your own state's history. If you need some help, just click on this link http://www.theus50.com/fastfacts/tourism.php and it will take you to a site that provides the URL’s for all of the 50 states in one easy to use area.

So, what are you waiting for? Take advantage of all the local lore and get the family out and about and in no time, you’ll not only be learning about the places you live in but getting healthier doing it!




Read more

Take Your Training To The Next Level With The New Fitbit Charge 2

The summer Olympics of 2016 from Rio may be just over but if you’re looking to get your own fitness level up to that of an Olympian, you may want to check out the new Fitbit Charge 2. It’s the latest and greatest Fitbit developed to maximize your workout sessions while getting up to the moment heart readings as you push yourself to your limits, all without the restricting feeling of wearing a chest strap.

Whether you are a fitness enthusiast or a professional athlete, this innovative wearable technology acts as the “Ghost You” you have meant to compete with to maximize your performance and optimize you're fitness. Fitbit Charge 2 is specially tailored with some cutting-edge features like the PurePulse® heart rate monitor, which makes it easy to track your cardio fitness levels and get the most out of your workouts. The PurePulse® feature lets you check real-time heart rate to ensure you’re giving the right amount of intensity during workouts. The PurePulse® feature lets you maximizes your training by using simplified heart rate zones to tailor your workouts on the spot and make the most of your training time. And while your heart is at rest, you can track just how well you are doing as it measures this important health indicator.

When you are done for the day, your Fitbit Charge 2 is still working for you. The all-day activity tracking and auto sleep tracking feature, allows you to gather the necessary data on how your daily routine added up, which also includes monitoring your sleep too. Proper sleep is an important indicator of overall good health; therefore Fitbit Charge 2 automatically tracks your sleep to learn about your sleeping patterns.

If you’re a “Fitness Data Fanatic”, The “SmartTrack” feature enables you to record your workouts select exercises automatically and monitor real-time workout stats on a large screen. With a plethora of next-generation features and a stylish look, the Fitbit Charge 2 offers everything you need to perk up your fitness levels.

Remember, we mentioned above about training yourself up to an Olympian level, well that also means you need to get the proper rest periods in as well. The Fitbit Charge 2 provides you with monitored, “Breathing Sessions” The Charge 2 allows you to take out some “ME” time to calm yourself down. Personalized guided breathing regimens play on the display and prompts you through relaxing breathing sessions. It tracks your real-time heart rate using the PurePulse® technology and then shows 2-5 minutes guided breathing sessions to help you relax.

You’re not only going to be in the best shape you can be with this state of the art activity watch but you’re going to look good while you’re wearing it too. The Fitbit Charge 2 perfectly combines exceptional functionally and high-end style. A textured and comfortable leather band paired with interchangeable accessories makes the Fitbit Charge 2 just irresistible. Go with the textured band while you workout and then switch to the classic leather bands for the rest of the day. The Fitbit Charge 2 will keep you fit, and in style.

So tell me, just what are you waiting for. Click on this LINK to purchase the Fitbit Charge 2 and treat yourself to the Best "Training Coach" that sits right on your wrist, get it today from the on-line fitness store you have come to know and trust HeartRateMonitorsUSA.com

Read more

The summer Olympics of 2016 from Rio may be just over but if you’re looking to get your own fitness level up to that of an Olympian, you may want to check out the new Fitbit Charge 2. It’s the latest and greatest Fitbit developed to maximize your workout sessions while getting up to the moment heart readings as you push yourself to your limits, all without the restricting feeling of wearing a chest strap.

Whether you are a fitness enthusiast or a professional athlete, this innovative wearable technology acts as the “Ghost You” you have meant to compete with to maximize your performance and optimize you're fitness. Fitbit Charge 2 is specially tailored with some cutting-edge features like the PurePulse® heart rate monitor, which makes it easy to track your cardio fitness levels and get the most out of your workouts. The PurePulse® feature lets you check real-time heart rate to ensure you’re giving the right amount of intensity during workouts. The PurePulse® feature lets you maximizes your training by using simplified heart rate zones to tailor your workouts on the spot and make the most of your training time. And while your heart is at rest, you can track just how well you are doing as it measures this important health indicator.

When you are done for the day, your Fitbit Charge 2 is still working for you. The all-day activity tracking and auto sleep tracking feature, allows you to gather the necessary data on how your daily routine added up, which also includes monitoring your sleep too. Proper sleep is an important indicator of overall good health; therefore Fitbit Charge 2 automatically tracks your sleep to learn about your sleeping patterns.

If you’re a “Fitness Data Fanatic”, The “SmartTrack” feature enables you to record your workouts select exercises automatically and monitor real-time workout stats on a large screen. With a plethora of next-generation features and a stylish look, the Fitbit Charge 2 offers everything you need to perk up your fitness levels.

Remember, we mentioned above about training yourself up to an Olympian level, well that also means you need to get the proper rest periods in as well. The Fitbit Charge 2 provides you with monitored, “Breathing Sessions” The Charge 2 allows you to take out some “ME” time to calm yourself down. Personalized guided breathing regimens play on the display and prompts you through relaxing breathing sessions. It tracks your real-time heart rate using the PurePulse® technology and then shows 2-5 minutes guided breathing sessions to help you relax.

You’re not only going to be in the best shape you can be with this state of the art activity watch but you’re going to look good while you’re wearing it too. The Fitbit Charge 2 perfectly combines exceptional functionally and high-end style. A textured and comfortable leather band paired with interchangeable accessories makes the Fitbit Charge 2 just irresistible. Go with the textured band while you workout and then switch to the classic leather bands for the rest of the day. The Fitbit Charge 2 will keep you fit, and in style.

So tell me, just what are you waiting for. Click on this LINK to purchase the Fitbit Charge 2 and treat yourself to the Best "Training Coach" that sits right on your wrist, get it today from the on-line fitness store you have come to know and trust HeartRateMonitorsUSA.com

Read more

Spartan Race Training – Are You Up For The Challenge?

The Summer Olympics are in their last week of grueling summer sporting events. The USATeam is doing us proud and we are ecstatic with all of our athlete's performances!   These men and women train with a focus that has taken them to this world stage. Another venue that athletes around our country participate in is called  the Spartan Races. They are held throughout the country and they have been gaining in popularity for the past several years.  You may not be able to get yourself to the Olympics but you can work towards these kinds of endurance events that pit body against the rigors of a competitive sport where you match your stamina against your opponents. 

There has also been a weekly TV. Show about people competing against each other with a made for TV. Spartan race events. It’s pretty realistic but unless you’ve done the real thing, TV just does not cut it, but it does offer a glimpse into what these athletes go through to test themselves against the course, and don't forget the other competitors!.

Obstacle course races are a fun, but are also a demanding way to challenge your mental and physical limits, competing with others and getting a little dirty. If you look on the internet, you can probably find one of these types of events close to your own location or another race type that is similar is called the “Tough Mudder” races.

Regardless of the type of event, you choose to take part in, you can expect mud, barbed wire, pushing your body to its limits. And although there are some signature obstacles at every race, there’s a lot of variety between courses so you can never anticipate exactly what you’re going to have to face.

If you’ve never done a Spartan Course Event before, you might wonder how you would train for one. The race is about 3-4 miles with 15+ obstacles. Because the Spartan Coordinators don’t release the course map to competitors beforehand, there’s no way of knowing exactly what you need to prepare for. You have to be ready for anything. Regardless of what the obstacles are, your endurance, speed, and upper and lower body strength are tested. If you want to be competitive, you’re going to have to include all these components of fitness into your training routine.

One good way to focus on your training and gauge how much you can push yourself is by getting an Activity Watch with a Heart Rate Monitor. The Garmin Forerunner 735XT GPS Running Multisport Watch  is packed with everything you need to push yourself to your limits and act on the data it gives you so that you can be there at the end of that Spartan Race

Another important factor to keep in mind about any race of this type is that if you skip or fail any obstacle, you’re charged with a burpee (A Penalty) before you can move on. Whatever you do to train, make sure you include burpees (https://en.wikipedia.org/wiki/Burpee_(exercise) ) to help you prepare for a Spartan Sprint, we’ve compiled some training tips and a sample workout routine you can follow to see if you can make the cut.

Spartan Race Training Components
1) Endurance Training
Although the race is only 3-4 miles, don’t think you’re getting off easy. Even if you can finish a normal 5K in less than 30 min, the Spartan Race will take anywhere from 45 minutes (if you’re fast and it great shape) to as long as 2+ hours to complete. To get ready for the distance, We recommend at least one long run per week. You should progressively train to be comfortable running 6+ miles before Event-Day. If you can handle longer distances, you’ll be more prepared to handle the short, intense terrain of the Spartan Sprint.

2) Sprints and Hills Training
The only thing to expect is the unexpected. This is why your training needs to be multifaceted.
Get comfortable with feeling uncomfortable. The Spartan Sprint is going to challenge you. The more you can adapt to training at slightly uncomfortable intensities, to more competitive you’ll be on race day. People that are familiar with HITT training will already be familiar with the intensity of what you will be asked to do.

Expect to face some nasty hills. While hill training is hard, make sure you include one hill workout per week to prepare your body to race up some steep inclines between obstacles.

You also want to include a sprint or interval workout per week to increase your anaerobic threshold. Working on sprints will help you recover faster between obstacles and between hills. Play around with the duration and speed of your intervals. For longer intervals, decrease your speed. For shorter intervals, increase your speed. Start with shorter intervals and increase the intensity/duration over time.

3) Total Body Strength Circuits
To prepare for the obstacles in the Spartan Sprint, it’s important to work on your upper and lower body strength. You might have to climb over a wall, carry a sandbag uphill, and complete a set of box jumps, climb across monkey bars, do a Herculean hoists, crawl under barbed wire, and more.

Easily being able to do push-ups, and at least a few pull-ups, squats and lunges, is essential. Having experience climbing walls or monkey bars is a huge asset. And including plyometric exercises will help get you ready for any jumping exercises they might throw at you.

4) And Finally…Rest!
Make sure you give yourself at least 1-2 full rest days per week to allow your body to make necessary adaptations and repairs. Rest is crucial to improving your fitness, maximizing your results, and preventing injuries.

Sample Spartan Race Workout Routine
Here’s a sample routine you can use to get yourself ready for a Spartan Sprint. Be sure to warm-up with some dynamic stretching before this workout. Complete 3 sets of each strength circuit with minimal rest between exercises. Rest 30s – 1min between sets. Use weights that are challenging to you. Burpees between sets are optional  but strongly encouraged.

Workout Instructions: Complete all exercises in each circuit with little rest between exercises (30 seconds, or less) and complete 2-3 rounds of each circuit. Complete one circuit before going to the next. Consider adding 15 burpees between each circuit for added difficulty.

Strength Circuit #1

1A. 10+ push-ups
1B. Max rep pull-ups (weighted if pull-ups are easy for you. Inverted rows if pull-ups aren’t available to you yet)
1C. 15 box jumps

Strength Circuit #2
2A. 10 DB/Barbell/KB clean-and-press
2B. 8 Step-up to balance, each leg
2C. 30s plank crawl (move forward/backward and side-to-side)

Strength Circuit #3
3A. 10 hanging knee/leg raises or toes-to-bar
3B. 10 cable chops, each side
3C. 15 KB swings
(Optional: 15 burpees)

4. Stretch
Sample Spartan Race Workout Schedule:
Monday – Strength Circuits
Tuesday – Hill Workout
Wednesday – Rest
Thursday – Sprints/Intervals
Friday – Strength Circuits
Saturday – Endurance Run
Sunday – Rest

Remember, if you’re up for the challenge, you need to prepare for it, just like anything else you want bad enough. Training for an event like the Spartan races is a lot easier if you have a like-minded buddy to train with you. Find that other dedicated person and work towards the goal of finishing the race and you’ll be happy to walk away from the winners circle with that special medal of 3 parts that once you have finished the other two competitions the medal and YOU will be complete.

Unlike the Olympics, you won't have to wait for another 4 years to compete. Check out Spartans schedule and you can see when an event will be scheduled close to your area. So get your self ready and see if you can perform like a Spartan!

Train smart. Eat right. Rest enough. Race hard !

Read more

The Summer Olympics are in their last week of grueling summer sporting events. The USATeam is doing us proud and we are ecstatic with all of our athlete's performances!   These men and women train with a focus that has taken them to this world stage. Another venue that athletes around our country participate in is called  the Spartan Races. They are held throughout the country and they have been gaining in popularity for the past several years.  You may not be able to get yourself to the Olympics but you can work towards these kinds of endurance events that pit body against the rigors of a competitive sport where you match your stamina against your opponents. 

There has also been a weekly TV. Show about people competing against each other with a made for TV. Spartan race events. It’s pretty realistic but unless you’ve done the real thing, TV just does not cut it, but it does offer a glimpse into what these athletes go through to test themselves against the course, and don't forget the other competitors!.

Obstacle course races are a fun, but are also a demanding way to challenge your mental and physical limits, competing with others and getting a little dirty. If you look on the internet, you can probably find one of these types of events close to your own location or another race type that is similar is called the “Tough Mudder” races.

Regardless of the type of event, you choose to take part in, you can expect mud, barbed wire, pushing your body to its limits. And although there are some signature obstacles at every race, there’s a lot of variety between courses so you can never anticipate exactly what you’re going to have to face.

If you’ve never done a Spartan Course Event before, you might wonder how you would train for one. The race is about 3-4 miles with 15+ obstacles. Because the Spartan Coordinators don’t release the course map to competitors beforehand, there’s no way of knowing exactly what you need to prepare for. You have to be ready for anything. Regardless of what the obstacles are, your endurance, speed, and upper and lower body strength are tested. If you want to be competitive, you’re going to have to include all these components of fitness into your training routine.

One good way to focus on your training and gauge how much you can push yourself is by getting an Activity Watch with a Heart Rate Monitor. The Garmin Forerunner 735XT GPS Running Multisport Watch  is packed with everything you need to push yourself to your limits and act on the data it gives you so that you can be there at the end of that Spartan Race

Another important factor to keep in mind about any race of this type is that if you skip or fail any obstacle, you’re charged with a burpee (A Penalty) before you can move on. Whatever you do to train, make sure you include burpees (https://en.wikipedia.org/wiki/Burpee_(exercise) ) to help you prepare for a Spartan Sprint, we’ve compiled some training tips and a sample workout routine you can follow to see if you can make the cut.

Spartan Race Training Components
1) Endurance Training
Although the race is only 3-4 miles, don’t think you’re getting off easy. Even if you can finish a normal 5K in less than 30 min, the Spartan Race will take anywhere from 45 minutes (if you’re fast and it great shape) to as long as 2+ hours to complete. To get ready for the distance, We recommend at least one long run per week. You should progressively train to be comfortable running 6+ miles before Event-Day. If you can handle longer distances, you’ll be more prepared to handle the short, intense terrain of the Spartan Sprint.

2) Sprints and Hills Training
The only thing to expect is the unexpected. This is why your training needs to be multifaceted.
Get comfortable with feeling uncomfortable. The Spartan Sprint is going to challenge you. The more you can adapt to training at slightly uncomfortable intensities, to more competitive you’ll be on race day. People that are familiar with HITT training will already be familiar with the intensity of what you will be asked to do.

Expect to face some nasty hills. While hill training is hard, make sure you include one hill workout per week to prepare your body to race up some steep inclines between obstacles.

You also want to include a sprint or interval workout per week to increase your anaerobic threshold. Working on sprints will help you recover faster between obstacles and between hills. Play around with the duration and speed of your intervals. For longer intervals, decrease your speed. For shorter intervals, increase your speed. Start with shorter intervals and increase the intensity/duration over time.

3) Total Body Strength Circuits
To prepare for the obstacles in the Spartan Sprint, it’s important to work on your upper and lower body strength. You might have to climb over a wall, carry a sandbag uphill, and complete a set of box jumps, climb across monkey bars, do a Herculean hoists, crawl under barbed wire, and more.

Easily being able to do push-ups, and at least a few pull-ups, squats and lunges, is essential. Having experience climbing walls or monkey bars is a huge asset. And including plyometric exercises will help get you ready for any jumping exercises they might throw at you.

4) And Finally…Rest!
Make sure you give yourself at least 1-2 full rest days per week to allow your body to make necessary adaptations and repairs. Rest is crucial to improving your fitness, maximizing your results, and preventing injuries.

Sample Spartan Race Workout Routine
Here’s a sample routine you can use to get yourself ready for a Spartan Sprint. Be sure to warm-up with some dynamic stretching before this workout. Complete 3 sets of each strength circuit with minimal rest between exercises. Rest 30s – 1min between sets. Use weights that are challenging to you. Burpees between sets are optional  but strongly encouraged.

Workout Instructions: Complete all exercises in each circuit with little rest between exercises (30 seconds, or less) and complete 2-3 rounds of each circuit. Complete one circuit before going to the next. Consider adding 15 burpees between each circuit for added difficulty.

Strength Circuit #1

1A. 10+ push-ups
1B. Max rep pull-ups (weighted if pull-ups are easy for you. Inverted rows if pull-ups aren’t available to you yet)
1C. 15 box jumps

Strength Circuit #2
2A. 10 DB/Barbell/KB clean-and-press
2B. 8 Step-up to balance, each leg
2C. 30s plank crawl (move forward/backward and side-to-side)

Strength Circuit #3
3A. 10 hanging knee/leg raises or toes-to-bar
3B. 10 cable chops, each side
3C. 15 KB swings
(Optional: 15 burpees)

4. Stretch
Sample Spartan Race Workout Schedule:
Monday – Strength Circuits
Tuesday – Hill Workout
Wednesday – Rest
Thursday – Sprints/Intervals
Friday – Strength Circuits
Saturday – Endurance Run
Sunday – Rest

Remember, if you’re up for the challenge, you need to prepare for it, just like anything else you want bad enough. Training for an event like the Spartan races is a lot easier if you have a like-minded buddy to train with you. Find that other dedicated person and work towards the goal of finishing the race and you’ll be happy to walk away from the winners circle with that special medal of 3 parts that once you have finished the other two competitions the medal and YOU will be complete.

Unlike the Olympics, you won't have to wait for another 4 years to compete. Check out Spartans schedule and you can see when an event will be scheduled close to your area. So get your self ready and see if you can perform like a Spartan!

Train smart. Eat right. Rest enough. Race hard !

Read more

Know what Olympic Athletes Have That We Would Like to Emulate?

They Live Longer!

Well, the summer 2016 Olympic Games kicked off this past Friday, August 5th in Rio and Team USA is already making a great showing in the overall medal counts.  Know what all those athletes have in common with each other, it's been studied that because they are in such great shape that they tend to live longer than the rest of us and have less of a history with dementia, heart, and cardiovascular diseases than those of us that just sit back on our chairs and watch the Olympic events take place every 4 years. In case you weren't sure before, these studies, to be published in the British Medical Journal, confirm that Olympic athletes are indeed some of the healthiest people in the world.

According to CNN, the first study looked at the life expectancy of 15,174 Olympians from the top medal-earning countries including the U.S., Germany, Russia, United Kingdom, France, Italy, Canada, Australia, and New Zealand.

Each athlete medaled at least once in the Games between 1896 and 2010 and was compared to the general population groups matched by age, country, and gender. Overall the Olympic medalists lived an average of 2.8 years longer than the public in eight of the nine countries in a 30-year follow-up, regardless of whether they placed gold, silver, or bronze or which sport they played.

The second study also found that an athlete's sport wasn't a factor. Those who participated in events such as cricket or golf shared similar mortality rates with those who participated in high-intensity sports such as gymnastics and cycling, suggesting that training at high or moderate intensities doesn't necessarily provide more of a benefit.  But being active does!

The researchers didn't specifically study the reasons why Olympians live longer than others, but they noted that it could be partly due to genetics, as well as training environments. This takes into account that the typical Olympic athletes tend to have more of an opportunity to enjoy the highest-quality diet and fitness regimes than the average person does.

Either way, we think exercising more can't hurt your chances of living longer! If nothing else, these studies just affirm our belief in the power of regular workouts. This should be a great motivator on why exercise is the single best thing you can do for your health. 

To help you monitor and set the right goals for your own exercise routines trainers agree that an activity monitor with a heart rate monitor is a great training tool.  A monitor like the Polar M600 Strapless Heart Rate Monitor Smart Watch Whether you are a top athlete who needs to optimize his/her training or a tech-savvy fitness enthusiast wanting to be in good physical and mental shape; this Polar M600 will be your perfect companion for daily sweat sessions and beyond. Tether this high-tech wearable to your wrist and keep a track of all your activities on the go.  Now you can train just like an Olypian who has their own training coach or partner there with them all the time!

Below are some tips from former Medalists of the games that have helped them reach their objective. See if you can incorporate some of their tips into your daily workout sessions.

RECIPE FOR SUCCESS:

Every week, Davenport, a former gold medalist, does 10 to 15 hours of hitting and stroke (tennis) drills at a neighborhood court in her hometown of Laguna Beach, CA, plus three hours of free weights, the occasional Pilates class and two sessions of footwork and plyometrics (high-impact drills).   Along with doing “Three-Way Lunges” (stepping forward, laterally, then back) This tones the quads and mimic the motion of hitting a low shot. Four days a week, Davenport does 10 to 20 reps on each leg.  One tip that Davenport mentions is that she cut out the soda and lemonade and went cold turkey on caffeine.  Drinking just water and drinks supplemented with electrolytes.

MIND GAME: "Keeping your head in each point is the toughest thing about tennis," says Davenport, who spends a few moments in silent visualization before every match. "You need a sense of calm and a big sense of belief."  This helps let you take things in stride so that you can focus on not only your physical self but also your state of mind.

Diana Lopez, TAE KWON DO: Beginning two months before the competition, Lopez — who lives in Houston — practices tae kwon do five days a week for two hours a day. She also works in six hours of plyometrics, footwork drills, and weight training; a Bikram yoga class; and three 30-minute jogs a week.  When Lopez wants fast results, she combines speed intervals with plyometrics: three sets of 10 reps of jumping on and off a raised step, with 10 seconds of uphill sprinting on a treadmill between each set. "I love the strength and explosiveness it gives me in matches."

EAT LIKE A PRO:  At 5-foot-10 and 132 pounds, Lopez had to drop to 125 pounds to qualify for the featherweight division. After narrowly missing the 2004 Olympic team, she cut junk food and fast food from her diet and learned to subsist on oatmeal, fruit, lean protein, and greens. "You have to listen to your body," she says. "Now I feel so much faster in competition."

Julie Swail Ertel, Triathlon  Working out is a full-time job when you're juggling three sports. Nobody knows this better than Julie Swail Ertel, a 35-year-old SoCal native and 2000 Olympic silver medalist in water polo, who puts in 20 hours of cycling, swimming, and running a week.

When Ertel incorporated a balancing exercise — standing on one leg for a minute on each side into her DIY yoga routine a year ago, her running times dropped almost immediately. "Running is just balancing on one leg and then another," she says. Now she does the pose twice a week.To stave off boredom, Ertel constantly tries new things: In April, she ran a 3000-meter race at a local community college — and won.

SNEAKER SMARTS: Running without socks is a recipe for disaster, especially when you have size 12 feet. Ertel combats blisters by plastering them with Band-Aids or coating her feet in a thin layer of Vaseline in humid climates.

Kristin Armstrong, Cycling: Kristin Armstrong is used to being mistaken for someone else — the ex-wife of a certain seven-time Tour de France winner. But since she started racking up her own impressive victories — including the 2006 World Time Trial Championships — Armstrong, has made a name for herself as the woman to beat, Just call her "K-Strong." Armstrong trains in three-week blocks of increasing intensity — 16 to 25 hours a week on her bike — followed by an easier recovery week. During long Idaho winters, the Boise local heads to the mountains for snowshoeing and Nordic skate skiing.

STRENGTH ON WHEELS:

Twice a week, Armstrong uses her bike as her mobile weight room: She shifts into a high-resistance gear and does 20 to 45 minutes of low-cadence drills to work quads, glutes, and hamstring

During especially hard races, Armstrong talks to herself to stay focused and push through the pain. "I'll ask myself, 'Can you hurt any more?' And then I'll say, 'You have to hurt harder.'

"WORD TO THE WISE: Invest in a bike that fits, get a comfortable saddle (she loves her Fizik), and cycle with a group whenever possible. "Try not to be intimidated," she says. "Most important, have fun."

Natalie Coughlin, Swimming:  The only person who wasn't surprised when Natalie Coughlin raked in five medals (two golds, two silvers, one bronze) at her Olympic debut in Athens was Coughlin. "I expected that of myself," says the 25-year-old Vallejo, CA, native, who started racing when she was 6.

Coughlin is in the pool by 6 a.m., six days a week, for a two-to-four-hour workout with the UC Berkeley team (she graduated in 2005). She also walks or runs with her border terrier, SheRa, and logs three hours of weight training a week.

"Pilates helps improve my stroke efficiency. It also cures me of bad habits, like slouching," says Coughlin, who works out on her own or at a local studio three times a week. "You want to have the same posture in the pool as you have on land."

EAT LIKE A PRO:  Coughlin shops organic, stocks up on just-picked produce from her local CSA (community-supported agriculture), and supplements with veggies from her backyard garden. "As a swimmer, I have the potential to put on a lot of muscle, so I have to be careful."

Sun Smart  If you're out, exercising in the hot summer sun, Kinesys spray-on SPF 30. Waterproof, which of course she uses for the biking and swimming events. Stay on top of your exposure this time of year and do your research and get the best sunscreen available to you, remember, prevention will pay off the older you get!

 Now that you have some tips and workout hints from current and past Olympians you can go out and combine what will work best for you based on your own fitness goals and the type of exercise and lifestyle you’re looking at maintaining.

So bottom line, the results really do speak for themselves, get moving, get in shape and while you may not be an Olympic Athlete yourself, there’s no reason why you can’t also reap the benefits of a longer, active life by keeping your body toned and in shape. So go ahead, that starting gun is about to go off. Get Ready, Get Set……. Go!

 Portions of the information were provided by Alanna Nuñez

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They Live Longer!

Well, the summer 2016 Olympic Games kicked off this past Friday, August 5th in Rio and Team USA is already making a great showing in the overall medal counts.  Know what all those athletes have in common with each other, it's been studied that because they are in such great shape that they tend to live longer than the rest of us and have less of a history with dementia, heart, and cardiovascular diseases than those of us that just sit back on our chairs and watch the Olympic events take place every 4 years. In case you weren't sure before, these studies, to be published in the British Medical Journal, confirm that Olympic athletes are indeed some of the healthiest people in the world.

According to CNN, the first study looked at the life expectancy of 15,174 Olympians from the top medal-earning countries including the U.S., Germany, Russia, United Kingdom, France, Italy, Canada, Australia, and New Zealand.

Each athlete medaled at least once in the Games between 1896 and 2010 and was compared to the general population groups matched by age, country, and gender. Overall the Olympic medalists lived an average of 2.8 years longer than the public in eight of the nine countries in a 30-year follow-up, regardless of whether they placed gold, silver, or bronze or which sport they played.

The second study also found that an athlete's sport wasn't a factor. Those who participated in events such as cricket or golf shared similar mortality rates with those who participated in high-intensity sports such as gymnastics and cycling, suggesting that training at high or moderate intensities doesn't necessarily provide more of a benefit.  But being active does!

The researchers didn't specifically study the reasons why Olympians live longer than others, but they noted that it could be partly due to genetics, as well as training environments. This takes into account that the typical Olympic athletes tend to have more of an opportunity to enjoy the highest-quality diet and fitness regimes than the average person does.

Either way, we think exercising more can't hurt your chances of living longer! If nothing else, these studies just affirm our belief in the power of regular workouts. This should be a great motivator on why exercise is the single best thing you can do for your health. 

To help you monitor and set the right goals for your own exercise routines trainers agree that an activity monitor with a heart rate monitor is a great training tool.  A monitor like the Polar M600 Strapless Heart Rate Monitor Smart Watch Whether you are a top athlete who needs to optimize his/her training or a tech-savvy fitness enthusiast wanting to be in good physical and mental shape; this Polar M600 will be your perfect companion for daily sweat sessions and beyond. Tether this high-tech wearable to your wrist and keep a track of all your activities on the go.  Now you can train just like an Olypian who has their own training coach or partner there with them all the time!

Below are some tips from former Medalists of the games that have helped them reach their objective. See if you can incorporate some of their tips into your daily workout sessions.

RECIPE FOR SUCCESS:

Every week, Davenport, a former gold medalist, does 10 to 15 hours of hitting and stroke (tennis) drills at a neighborhood court in her hometown of Laguna Beach, CA, plus three hours of free weights, the occasional Pilates class and two sessions of footwork and plyometrics (high-impact drills).   Along with doing “Three-Way Lunges” (stepping forward, laterally, then back) This tones the quads and mimic the motion of hitting a low shot. Four days a week, Davenport does 10 to 20 reps on each leg.  One tip that Davenport mentions is that she cut out the soda and lemonade and went cold turkey on caffeine.  Drinking just water and drinks supplemented with electrolytes.

MIND GAME: "Keeping your head in each point is the toughest thing about tennis," says Davenport, who spends a few moments in silent visualization before every match. "You need a sense of calm and a big sense of belief."  This helps let you take things in stride so that you can focus on not only your physical self but also your state of mind.

Diana Lopez, TAE KWON DO: Beginning two months before the competition, Lopez — who lives in Houston — practices tae kwon do five days a week for two hours a day. She also works in six hours of plyometrics, footwork drills, and weight training; a Bikram yoga class; and three 30-minute jogs a week.  When Lopez wants fast results, she combines speed intervals with plyometrics: three sets of 10 reps of jumping on and off a raised step, with 10 seconds of uphill sprinting on a treadmill between each set. "I love the strength and explosiveness it gives me in matches."

EAT LIKE A PRO:  At 5-foot-10 and 132 pounds, Lopez had to drop to 125 pounds to qualify for the featherweight division. After narrowly missing the 2004 Olympic team, she cut junk food and fast food from her diet and learned to subsist on oatmeal, fruit, lean protein, and greens. "You have to listen to your body," she says. "Now I feel so much faster in competition."

Julie Swail Ertel, Triathlon  Working out is a full-time job when you're juggling three sports. Nobody knows this better than Julie Swail Ertel, a 35-year-old SoCal native and 2000 Olympic silver medalist in water polo, who puts in 20 hours of cycling, swimming, and running a week.

When Ertel incorporated a balancing exercise — standing on one leg for a minute on each side into her DIY yoga routine a year ago, her running times dropped almost immediately. "Running is just balancing on one leg and then another," she says. Now she does the pose twice a week.To stave off boredom, Ertel constantly tries new things: In April, she ran a 3000-meter race at a local community college — and won.

SNEAKER SMARTS: Running without socks is a recipe for disaster, especially when you have size 12 feet. Ertel combats blisters by plastering them with Band-Aids or coating her feet in a thin layer of Vaseline in humid climates.

Kristin Armstrong, Cycling: Kristin Armstrong is used to being mistaken for someone else — the ex-wife of a certain seven-time Tour de France winner. But since she started racking up her own impressive victories — including the 2006 World Time Trial Championships — Armstrong, has made a name for herself as the woman to beat, Just call her "K-Strong." Armstrong trains in three-week blocks of increasing intensity — 16 to 25 hours a week on her bike — followed by an easier recovery week. During long Idaho winters, the Boise local heads to the mountains for snowshoeing and Nordic skate skiing.

STRENGTH ON WHEELS:

Twice a week, Armstrong uses her bike as her mobile weight room: She shifts into a high-resistance gear and does 20 to 45 minutes of low-cadence drills to work quads, glutes, and hamstring

During especially hard races, Armstrong talks to herself to stay focused and push through the pain. "I'll ask myself, 'Can you hurt any more?' And then I'll say, 'You have to hurt harder.'

"WORD TO THE WISE: Invest in a bike that fits, get a comfortable saddle (she loves her Fizik), and cycle with a group whenever possible. "Try not to be intimidated," she says. "Most important, have fun."

Natalie Coughlin, Swimming:  The only person who wasn't surprised when Natalie Coughlin raked in five medals (two golds, two silvers, one bronze) at her Olympic debut in Athens was Coughlin. "I expected that of myself," says the 25-year-old Vallejo, CA, native, who started racing when she was 6.

Coughlin is in the pool by 6 a.m., six days a week, for a two-to-four-hour workout with the UC Berkeley team (she graduated in 2005). She also walks or runs with her border terrier, SheRa, and logs three hours of weight training a week.

"Pilates helps improve my stroke efficiency. It also cures me of bad habits, like slouching," says Coughlin, who works out on her own or at a local studio three times a week. "You want to have the same posture in the pool as you have on land."

EAT LIKE A PRO:  Coughlin shops organic, stocks up on just-picked produce from her local CSA (community-supported agriculture), and supplements with veggies from her backyard garden. "As a swimmer, I have the potential to put on a lot of muscle, so I have to be careful."

Sun Smart  If you're out, exercising in the hot summer sun, Kinesys spray-on SPF 30. Waterproof, which of course she uses for the biking and swimming events. Stay on top of your exposure this time of year and do your research and get the best sunscreen available to you, remember, prevention will pay off the older you get!

 Now that you have some tips and workout hints from current and past Olympians you can go out and combine what will work best for you based on your own fitness goals and the type of exercise and lifestyle you’re looking at maintaining.

So bottom line, the results really do speak for themselves, get moving, get in shape and while you may not be an Olympic Athlete yourself, there’s no reason why you can’t also reap the benefits of a longer, active life by keeping your body toned and in shape. So go ahead, that starting gun is about to go off. Get Ready, Get Set……. Go!

 Portions of the information were provided by Alanna Nuñez

Read more

Guess What's Hitting Right Before the Summer Olympics At Rio?? The New Polar M600 Strapless Heart Rate Monitor Smart Watch, That’s What!

If you want to challenge yourself like an Olympic Athlete, just strap on the new  Polar M600 Strapless Heart Rate Monitor Smart Watch and you will find that you will soon be moving and pushing yourself faster, harder and longer because the data you need to excel is right there on your wrist! The new Polar M600 utilizes the latest OS  in an Android or IOS and with its compatibility with Google Play Apps. that are ever-expanding, the sky’s the limit on just what you will be able to do with this sleek, easy to wear training device.

Be honest, when the Olympics come around each cycle, can’t you just picture yourself marching around the stadium with the other athletes? You know you’d like to, but only the best of the best get to represent their respective countries at the games. But don’t let that hold you back from competing against your own personal goals and with the Polar M600 you can compete against yourself, Yes, “Yourself” with the “Personal Trainer App” which uses the ‘Polar Flow App” It has the capability that lets you “Ghost Yourself” so that you can constantly challenge your body to maximize your performance and get the most out of your daily training sessions. It keeps track of your training stats and gives motivational feedback on the same so that you can improve. Since the M600 synchs to the Polar Flow app, you can check your stats on the go. You can set your own targets and plan your own specific workouts while you stay connected to the Polar Flow Community, how great is that?

The Polar M600 Smart Watch has everything you need in compiling the necessary data to help you not only reach your fitness goals but also exceed them as well. And with the integrated GPS capabilities you don’t have to stay on the beaten track while you’re putting the miles behind you while you train. And what’s a run in the park, or mountain range, if you’re not listening to your favorite tunes with the music feature built into this great (“It’s Got Everything”) smartwatch, from Polar.

So whether you’re a top athlete who needs to optimize his or her training, or a tech-savvy fitness enthusiast wanting to be in good physical and mental shape; this Polar M600 Smart Watch is the one you'll want strapped to your wrist. So what are you waiting for? Go ahead and click on this link from HeartRateMonitorsUSA.com to “Pre-Order” you’re Polar M600 Today - Right Now - Don’t Wait!

Can you tell we’re a little excited about this new smart watch from Polar? Go ahead and join the ranks and files of the best of the country’s amateur athletes who will be competing at the Olympic Games this summer in Rio. Get yourself fit and ready for the next Olympic year. You won’t be sorry. Train, Train Hard and get fit using the Polar M600!

 

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If you want to challenge yourself like an Olympic Athlete, just strap on the new  Polar M600 Strapless Heart Rate Monitor Smart Watch and you will find that you will soon be moving and pushing yourself faster, harder and longer because the data you need to excel is right there on your wrist! The new Polar M600 utilizes the latest OS  in an Android or IOS and with its compatibility with Google Play Apps. that are ever-expanding, the sky’s the limit on just what you will be able to do with this sleek, easy to wear training device.

Be honest, when the Olympics come around each cycle, can’t you just picture yourself marching around the stadium with the other athletes? You know you’d like to, but only the best of the best get to represent their respective countries at the games. But don’t let that hold you back from competing against your own personal goals and with the Polar M600 you can compete against yourself, Yes, “Yourself” with the “Personal Trainer App” which uses the ‘Polar Flow App” It has the capability that lets you “Ghost Yourself” so that you can constantly challenge your body to maximize your performance and get the most out of your daily training sessions. It keeps track of your training stats and gives motivational feedback on the same so that you can improve. Since the M600 synchs to the Polar Flow app, you can check your stats on the go. You can set your own targets and plan your own specific workouts while you stay connected to the Polar Flow Community, how great is that?

The Polar M600 Smart Watch has everything you need in compiling the necessary data to help you not only reach your fitness goals but also exceed them as well. And with the integrated GPS capabilities you don’t have to stay on the beaten track while you’re putting the miles behind you while you train. And what’s a run in the park, or mountain range, if you’re not listening to your favorite tunes with the music feature built into this great (“It’s Got Everything”) smartwatch, from Polar.

So whether you’re a top athlete who needs to optimize his or her training, or a tech-savvy fitness enthusiast wanting to be in good physical and mental shape; this Polar M600 Smart Watch is the one you'll want strapped to your wrist. So what are you waiting for? Go ahead and click on this link from HeartRateMonitorsUSA.com to “Pre-Order” you’re Polar M600 Today - Right Now - Don’t Wait!

Can you tell we’re a little excited about this new smart watch from Polar? Go ahead and join the ranks and files of the best of the country’s amateur athletes who will be competing at the Olympic Games this summer in Rio. Get yourself fit and ready for the next Olympic year. You won’t be sorry. Train, Train Hard and get fit using the Polar M600!

 

Read more