Posts Tagged ‘ calories ’

Learning to Let Go

Life isn’t always easy and from time to time all we need something to hold on to, but that thing should never be the treadmill! This might not seem like such a faux pas, but holding on to the railings of the treadmill is one of the biggest and most common gym mistakes. Though it may feel as if holding on to the treadmill is helping your workout by allowing you to go at a faster speed or for a longer amount of time; the negative side effects as well as the positive ones from not holding on easily take the victory in this argument.


One of the most notable and easily observable issues when holding onto the treadmill is a person’s posture. Your posture when you are running, jogging and even walking is very important. And holding onto the treadmill during your workout can wreak havoc! When you hold onto the treadmill you shift a lot of your weight to unnatural places when compared to normal walking and running and this can cause unnecessary stress on your back, knees, and hips. It can also cause issues with your spinal alignment as well as make you more at risk for strain injuries.


Another downside to hanging on to the treadmill during your workout is that you lose out on the muscle activation you would normally have while running, jogging or walking. By holding onto the treadmill, you are taking the weight off of your legs and they no longer experience the weigh bearing exercise that is normally provided during the workout. By running, jogging or walking with the proper form and posture you stabilize your spine and strengthen your core muscles.

Caloric Burn

In addition to these downsides, there is also the fact that by holding on to the treadmill during a workout you are effectively reducing your caloric burn. Most people use the treadmill to help lose weight and maintain weight loss and holding on to the treadmill is not helping their cause!

So next time you’re on the treadmill and feeling like you need some help, instead of grabbing ahold of the treadmill, lower your speed and focus on your posture and keeping your core tight. This will ensure that you are getting the most out of your workout in a safe way!

By: Justine Bronson


Simple Substitution for Healthy Eating!

Many people carry on with their day to day lives not
worrying about every little thing that enters their mouth. However what
individuals do not realize is that if they replace certain foods that are
common in a person’s everyday diet with a healthy alternative, then they can
cut back on the calories they consume each day as well as eat something that
can be beneficial to their health.

Below is a list of healthy
alternatives to foods commonly eaten on a daily basis:

EAT THIS                                                                                             NOT THAT


Dark chocolate (contains antioxidants                                  Milk Chocolate
chocolate that fight free radicals)


Whole wheat or whole grain bread (since whole                White Bread
wheat or whole grain bread is unprocessed unlikethat
of white bread, it actually takes more energy to digest it)


Vinegar dressing                                                                    Creamy Salad dressing

Sparkling water (by adding a few drops                                 Soda
of lemon or limejuice, you can create a flavorful
and healthier alternative to soda)

Herbs and Spices                                                                     Salt

Whole milk                                                                                Reduced fat milk or Organic milk

Cookie                                                                                          Piece of fruit

Beer                                                                                           Glass of red wine

Cream based chip dips                                                          Salsa

Brown rice                                                                                 White rice

Frozen-yogurt                                                                          Ice cream

Hand full of almonds                                                            Hand full of m&ms                            


by: Heather Coffman

Interval Training

Ever wonder what type of workout burns the most calories? Even better, a workout that burns more calories in less time? Whether you are new to the workout world or a veteran, you have probably heard speculation about what the best workout is to burn the most calories in a short period of time. The truth is there is no miracle workout that burns tons of calories in no time, because the most effective workout varies from person to person. A high intensity workout for one individual might not be a high intensity workout for another. However, there are specific techniques that can be done during exercise that can help increase calories burned and one prime example is an exercise technique known as interval training.

Interval training involves exercise that is divided into various bursts of high intensity cardio workouts altered with recovery periods. This mix between high intensity periods and appropriate recovery time before the next high intensity burst creates a workout that can burn more calories in a shorter amount of time than if doing a workout consisting of constant moderate activity for let’s say 30-45 minutes. According to the American College of Sports Medicine, short, high intensity exercise like that of intervals, burns more calories than long, low to moderate intensity activity. Therefore being a prime reason as to why it’s a great way to lose weight and keep in shape.

There are many benefits that come with doing interval training, such benefits consist of:

  • Enhanced heart response due to the multiple periods of recovery which allows an individual’s heart rate to decrease from when it shot up during the specific interval exercise.
  • Boosts immune system; according to a study done by Texas Christian University, people who exercise on a regular basis have higher counts of immune cells.
  • Allows heart and lungs to grow larger and to become more powerful, leading to lesser risks related to heart issues.
  • Increase in heart stroke volume.
  • Burns more calories; the combination of intense activity and recovery time, allows the body to exert more energy than it would during a moderate intensity workout such as a run done at steady state.
  • Time efficient
  • Decreases boredom; running on a treadmill for a straight 45 minutes can become monotonous very quickly, so by mixing up your workout with intervals, it allows for a more upbeat and stimulating workout.


               So if you are curious about interval training and the positive affects that it has on your health and overall fitness, give it a try! Next time you step foot on a treadmill or place a foot in a bike pedal create and plan an interval workout that is best suited for you. For instance, instead of a 45 minute run at a moderate pace try a 15 minute run consisting of high intensity bursts and ample recovery time between each.

Here are some examples of interval workouts whether you are walking, running and/or swimming:

  • If walking on a treadmill, take advantage of using the incline. After a short 5-8 minute warm-up, start by increasing the incline to your desired percent grade at the desired speed. Walk for 30 seconds to a minute and then bring the incline back down to 0, you can either increase your speed or keep it at a moderate pace for 2 minutes and repeat this till you wish to be complete.
  • If running, jog at a moderate pace to warm-up for 5-8 minutes. After the warm-up, alternate jogging with a sprint or a faster pace for 30- 60 seconds. After each interval, slow back down to a normal jogging pace in order to decrease your heart rate before increasing your heart rate again.
  • If swimming, depending on your level of swimming experience you can modify the intensity of your overall workout. Start off with 6, 25 yards laps, resting for 30 seconds between each lap. As you become more comfortable increase the amount of laps and decrease the recovery time between each lap.

Resource: WebMd

Written by: Heather Coffman