Whether you have a family history of heart disease or are simply looking to take care of yourself for a lifetime, it's smart to get a handle on your cholesterol status. The American Heart Association recommends regular screening of cholesterol blood levels for all adults over the age of 20, so if you don't remember your most recent numbers, it's probably time to give your doctor a call.

Although cholesterol is manufactured by the body and carries a strong hereditary component, the final numbers are also impacted by your choices in diet and lifestyle. If you're working to get your numbers back into the healthy range, the biggest change comes from a combination of medication and exercise, meaning your home workouts can make a big difference for your heart health.

What do the numbers mean?

The American Heart Association recommends a fasting lipoprotein profile every five years for adults over 20. This quick blood test is going to provide a breakdown of your total cholesterol, HDL Cholesterol, LDL Cholesterol and Triglycerides.

Overall, you're looking for a total cholesterol level of less than 200. HDL (think "H" for Healthy) is the protective cholesterol. A number over 60 is good and under 40 is bad. LDL cholesterol (think "L" for low) is the bad cholesterol. Higher levels of this cholesterol are associated with higher risk of heart attack and stroke. Ideally you'd like this number to be under 100, though most people are glad to get under 130.

Triglycerides are the third component of your lipoprotein profile. High triglycerides (numbers over 160) are generally impacted by lifestyle factors, such as exercise, smoking, high levels of alcohol consumption and diet. Additionally, numbers over 150 seem to be associated with a greater risk for Metabolic Syndrome, a pre-cursor to diabetes and a risk factor for heart disease. For a more detailed discussion of what your cholesterol profile means, the American Heart Association offers a great resource.

Dietary Recommendations

Making a few smart dietary choices can lead to improvements in your cardiovascular health profile. Painless, but informed choices, include choosing Monounsaturated fats, also known as MUFAS, (i.e. olive oil, canola oil, or peanut oil) over Saturated Fats or Trans-fats (think animal fats, including those in dairy, or other vegetable fats that are solid at room temperature). Choosing MUFAs also seems to have a beneficial impact on blood sugar and insulin levels, which makes sense for all of us, whether we're warding off our 3 p.m. slump or our family history of diabetes.

In addition to choosing our fats wisely, there are many other foods (check out this list from the Mayo Clinic) that can help improve cholesterol numbers, including: oatmeal, fish that are high in omega 3 fatty acids, walnuts and other nuts, and, possibly stanol/sterol fortified foods such as orange juice and cereal. If you want to try to use diet to improve your cholesterol numbers think about making a few smart substitutions by choosing oatmeal over your usual breakfast cereal, enjoying an ounce of nuts as a snack each day, and adding omega three loaded fish into your diet a few times each week.

Get Moving!

In addition to diet and lifestyle changes, such as quitting smoking and reducing alcohol consumption, exercise is the biggest controllable factor impacting your cholesterol level. Although it's important to work with your doctor in managing medication recommendations, adding in regular exercise reduces your overall cholesterol numbers and raises your HDL profile. Using your home fitness equipment regularly for 30 minutes on most days of the week, or completing more intense sessions for shorter periods of time is one thing you can do to bring your numbers into the healthy range (or keep them there). Recent research shows that exercise combined with statin medications lead to the greatest reduction in risk from a cardiovascular event (70 percent compared to 35 percent from medication alone!)

Medications

Although starting a medication for your cholesterol can be a little humbling, research and best practice are showing that treatment sooner rather than later is associated with a longer life for patients. If your total cholesterol, LDL and triglycerides are higher than average, especially if lifestyle choices haven't done the trick for you, your doctor will probably talk to you about medications.

If you're researching your options, the FDA provides an overview of medications available to treat high cholesterol. Not every medication will work for every person, so make sure to keep the conversation open with your doctor. Also remember that your medication will be even more effective if you're making heart healthy choices related to diet and exercise.

Weigh In: How important is your heart health in choosing your home workouts and day to day diet?

In recognition of American Heart Month, February is a great time to take a look at your health habits and give them a nudge in the heart healthy direction. According to the Center for Disease Control, Cardiovascular Disease is the leading cause of death in the United States with one in every three deaths occurring due to heart disease or stroke. The good news is heart disease is largely considered to be a lifestyle disease, which means that prevention efforts can make a big difference. The Million Hearts Initiative, launched in September of 2011 by the Department of Health and Human Services, is directed at preventing one million heart attacks and strokes over a five-year period through prevention efforts. Looking to help your lifestyle stack up? Here are a few resources and recommendations.

Learn the ABCS of Heart Health
If you have or are at risk for heart disease, the ABCS recommended by the CDC address the major risk factors for heart disease and help to prevent heart attacks and strokes. The ABCS include:

• Aspirin for people at risk: Talk to your doctor about whether taking an Aspirin daily is right for you.
• Blood Pressure Control: Get screened for high blood pressure and, if needed, begin effective treatment through lifestyle and/or medication.
• Cholesterol Management: Include cholesterol screening in your yearly physical. Talk to your doctor about your cholesterol numbers, what they mean and whether cholesterol medication is right for you.
• Smoking Cessation: If you need another reason for quitting, smoking puts your cardiovascular health at serious risk. If you smoke, talk to your doctor or seek support in quitting.

Choose a Diet that Supports Heart Health
Although the ABCS recommended by the CDC are an important part of preventing heart attacks and strokes for those who have or are at risk of heart disease, lifestyle is a vital part of preventing the onset of heart disease in the first place. A heart-healthy diet includes high amounts of fruits and vegetables and is low in trans-fat and sodium. If you're looking for guidance, check out the DASH Diet (Dietary Approaches to Stop Hypertension), a lifelong approach to healthy eating that emphasizes the reduction of dietary sodium and increases in nutrients that support heart health. The DASH diet was developed to help in lowering blood pressure and has also been shown to support weight loss, reduce insulin resistance and improve cardiovascular health.

Do Your Workouts Add Up?
You know that getting enough exercise is important to keeping your heart healthy, but two out of every three Americans aren't getting enough. The benefits of exercise on your heart are both immediate and long term. A cardiovascular workout will lower your blood pressure as quickly as one hour post-workout. Benefits of regular exercise also include lower blood pressure, improved cholesterol profiles and a reduction in risk of Type II Diabetes. Do you find yourself wondering whether you're doing the right workouts when you use your treadmill, elliptical, or recumbent bike? A heart healthy workout can include both strength training and the type of cardio training you do on your home fitness equipment. In fact, strength training is now recommended by the American Heart Association for its cardiovascular benefits.

Moderate exercise (a heart rate of about 60 percent of your maximum) supports heart health if you're getting 30 minutes on most days of the week. More intense exercise (working at 70-90 percent of your maximum) accomplishes these results in less time. If intensity is your game, three 20-minute sessions per week will do it. To lose weight through your workouts, current recommendations are to try for 60-90 minutes of working out most days, though some activity is better than nothing and intense workouts are more likely to be effective in a shorter period of time. If you're looking for help in planning your workouts, Sparkpeople offers a range of heart healthy workouts for beginners through athletes.

Weigh In: How important is your long term health when you plan your workouts at home?

It's no surprise that bodyweight strength training is one of the hottest trends in fitness today. A natural complement to workouts on your home fitness equipment, this approach to strength training uses your bodyweight as resistance, making for accessible workouts you can take anywhere. The level of difficulty can easily be adapted to your level of fitness with options for both the beginners and the fitness buff. In addition to building muscle, you'll improve your core strength and range of movement, resulting in better function for your daily activities and improved form on your treadmill, recumbent bike, or elliptical. Ready to give strength training a try? Here are few tips to get you started.

Choosing your Exercises

When designing your home workout, choose a variety of exercises that target large muscle groups of your upper and lower body. Your routine should have some variation of a squat or wall-sit for the lower body, and both a pushing (for the chest) and a pulling (for the back) movement for the upper body. A simple routine for beginners might include a wall-sit, modified push-up and a cobra pose. You can use multiple exercises fatiguing the same body part to add an additional challenge and to lengthen your workout. You can also add simple props, such as an exercise ball or foam roller to further engage your core and challenge your stability. Although most bodyweight exercises will engage the core when performed correctly, you may also want to add in a set or two that specifically targets these areas, such as abdominal crunches or mountain climbers. For ideas on different types of exercises, you can find 50 Bodyweight Exercises through this link. For a beginner bodyweight circuit, this link has an excellent video to get beginners started.

Putting it into Practice

You can get benefits from strength training in as little as two workouts per week. However, in practice, I see much more dramatic changes in body composition and performance by adding in a third strength training workout each week. Give yourself at least one day between workouts to recover and expect a bit of post workout soreness on the day or two after your workout in the first few weeks. You can use traditional programs of counting reps, but I find that timing rather than counting your repetitions helps to keep the energy and intensity of your workout at an enjoyable and effective level. Start by spending 30-60 seconds on each exercise, rotating between upper and lower body movements. Keep your transitions short so you get the benefit of a cardiovascular challenge at the same time. As you gain fitness, work up to 90 seconds to two minutes at each station. You can start with one complete circuit of each exercise and build up to three circuits over time.

Fitting In with your Fitness Equipment

Unless you're specifically training for an endurance event, there's no point to slogging through hours of slow cardio on your treadmill or elliptical. You can gain serious fitness and push your body into burning fat, by keeping the intensity high and the duration short to moderate. Try using your fitness equipment to warm up for five to seven, followed by your strength training circuits, then finish with 10-15 minutes of intervals on your fitness equipment. Complete your workout with lower intensity cardio to cool down, followed by targeted stretching and/or foam rolling. This approach can be completed in 30-50 minutes and will give you a full body workout that includes strength, cardio and flexibility training. If you'd like to work out daily, you can alternate your strength training with additional workouts on your treadmill, recumbent bike, or elliptical. Use your home fitness equipment for a convenient warm-up on your strength training days and consider using your cardio workouts as recovery workouts between strength training by keeping the intensity and duration low to moderate. This is a great way to relieve the Delayed Onset Muscle Soreness that frequently comes with strength training, as well as a way to enjoy the increased calorie burn, energy and health benefits of a daily workout.

Weigh In: How do you fit strength training in to your home fitness routine?

Home gyms can be a major time convenience and more cost efficient in the long run than an expensive gym membership. Before you begin assembling a home gym, it is important to outline your goals. Are you looking to bulk up and build mass? Or lose weight and improve your cardiovascular health? Every exercise regimen should incorporate both, but understanding what you want to focus on will help a lot when it comes time to start, especially if you have limited space.

Where to Start

There is no need to go crazy at first. You can still get a great workout with a limited supply of equipment, and this will allow you to make sure you are committed to your routine before investing thousands more dollars in exercise equipment.

One of the things many people do not consider enough when building a home gym is space. Fitness incorporates more than just sitting on a bench or moving your legs on a machine. You need plenty of space to move around and really work up a sweat. If you have limited options, you can always make things work, but think basement before unused den when it comes to your location.

The Budget Gym

As I mentioned above, you do not need to start your gym with a bunch of expensive equipment. Here are some basics that every home exerciser should have:

1. Stability ball: Although they take a bit of getting used to (they have a tendency to roll away from novices), nothing is better at supporting the spine and isolating your stomach muscles. Give your core the workout it deserves by doing abdominal (ab) exercises on one of these.
2. Resistance bands: Resistance bands provide a lot of flexibility for your routine and can help build and tone muscles by using your own body against isolated muscles.
3. Pull-up bar: Many pull-up bars can easily fit in a doorway and will allow you to do several exercises that target your core, back and arms.
4. Weight bench: You do not need an array of weights in the early stages of your home gym, but a bench will allow you to work with resistance bands and dumbbells to target muscles in your shoulders, back, chest and arms.
5. Dumbbells: You may also want to add a small set of dumbbells at this point. You can perform lunges and other exercises that will help work your legs, and you can also use them in a variety of ways to work your upper body, too.

The Full Experience

Of course, the above should only be your introduction to the home gym world. As you continue using your home gym, you can add more equipment, such as Cardio equipment: This should be first on your list. Horizon Fitness makes a range of machines that will get your heart beating in no time. Ellipticals, exercise bikes and treadmills offer enormous bang for the buck when it comes to getting a good cardio workout. If you have shaky joints in your knees, go the lower-impact route with a bike or elliptical.

1. Cardio equipment: This should be first on your list. Horizon Fitness makes a range of machines that will get your heart beating in no time. Ellipticals, exercise bikes and treadmills offer enormous bang for the buck when it comes to getting a good cardio workout. If you have shaky joints in your knees, go the lower-impact route with a bike or elliptical.
2. More dumbbells: A more complete set of dumbbells will allow you to take full advantage of your bench. You can add to these with an Olympic bar and some plates (you will need rubber mats to protect your floor) and you will have a full free-lifting setup.
3. All-in-one machine: You can finalize your gym with one of these bad boys. Often, incorporating this type of machine will allow you to work your back, shoulders, arms, legs and other muscles in ways free weights alone cannot. With one of these, you will never have to pay for a gym membership again.

Remember, the key to a home gym is actually using it. You cannot tone your body or lose weight if all that equipment just collects dust. Make sure the space is well lit and treat it as a sanctuary. It is your space, so own it, and use it to its full potential.

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The American College of Sports Medicine recently released its projections of the biggest trends projected for the coming year. Although some fitness trends, such as small-group training and combination classes, are great add-ons to a home fitness program, many of them can be used at home every week to bring new energy and effectiveness to your home workouts. Here are just a few of the biggest trends you’ll see in 2013 and some advice on incorporating them into your home workouts.

Strength Training: Regardless of your age or gender, strength training should top your list as an add-on to your recumbent bike, elliptical or treadmill workouts. Strength training helps prevent injury, fight metabolic resistance and control your weight more effectively than cardiovascular exercise alone. You don’t need to lift heavy weights in order to gain the benefits of strength training. Resistance bands and bodyweight exercises (also high on this year’s list of fitness trends) can both be used at home to provide you with a challenging and convenient workout.

Bodyweight Training: The concept of using your own bodyweight as resistance has been around for years, but this form of strength training is making a serious comeback and is a natural complement to your home fitness workouts. Push-ups, squats, lunges and pull-ups are only the beginning of these functional exercises that work your entire body. For ideas on bodyweight strength training, check out this list (with descriptions) of 50 different bodyweight exercises.

Core Training: Emphasizing the stabilizing muscles of the center of the body, core training includes exercises for the back, abdomen and hips. These exercises can be performed with or without equipment such as stability balls, BOSU balls, foam rollers or other stability challengers. Core work is a natural add-on to your home workout and can be completed in as little as five minutes at the end of your workout. The Mayo Clinic offers a slide show of ways to challenge your core here.

Circuit Training: Consisting of several exercises that are completed in a series with little or no rest in-between, circuit training represents another old idea that has come round again. Circuit training allows you to get an efficient and challenging workout in a short period of time and is a fun way to use your home fitness equipment in combination with other exercises. Rather than counting reps, try completing one-minute intervals of bodyweight exercises back to back with two-minute cardio challenges on your treadmill, elliptical or recumbent bike. You can also use your home fitness equipment as a warm-up and cool-down for a series of six to 10 circuit exercises that include both bodyweight and core work. This challenging, but quick, form of workout also allows you to bring home another fitness trend of 2013….Express Workouts.

Express Workouts: Although fast and effective workouts (think 30 minutes or less) are making a big entry to health clubs for those looking to do the maximum in a minimum amount of time or for those who want to combine classes back to back, you can design your own power workout by combining circuit, core and bodyweight exercises with cardio bursts of three to five minutes. Try using your home fitness equipment for a warm-up before completing three- to five-minute sessions emphasizing strength training or core work, divided by three- to five-minute cardio sessions on your treadmill, bike or elliptical (see the sample format at right). For a more effective workout, set a stopwatch with a timer to keep you moving through your stations and put on some motivating music to help the time pass quickly.

Personal Training/Group Personal Training: This is another big trend in the fitness industry that is accessible even if you’re working out at home. Commercial settings, corporate environments, community-based programs and online personal training are all resources for the home exerciser. A personal trainer can meet with you one-on-one or in a group setting and help you to set up a workout that meets your specific needs.

Meeting with a trainer can also be a great way to check your form and get some ideas for strength training you can continue to do at home to complement your workouts on your home fitness equipment. If you have a friend or two who are also looking to improve their workouts, many trainers will offer big discounts for working with you in a small-group setting. Some trainers may even help to match you up with a group of similar people.

While the above activities are some of the biggest fitness trends in 2013 that work naturally with your home workout, you can also combine your home workouts with offerings such as outdoor recreational activities (think guided hiking or camping) or yoga classes (or DVDs) to bring a well-rounded, enjoyable approach to fitness both in and out of the home.

Weigh In: How do you keep your home fitness routines fresh? Are you bringing any of the biggest trends into your workouts this year?

Although investing in fitness equipment for your home certainly makes it easier to stick to your healthy lifestyle New Year's resolutions, it's not a guarantee that you'll stay with your plan. If you're thinking about making fitness the focus of your New Year's resolutions this year, here are a few ways to make sure you end up finishing the year stronger and fitter than you rang it in.

Be Specific
Like any fitness goal, your New Year's resolution needs to be more specific than simply "eating healthy" or "losing weight" (always big hits in January). Define your resolution according to your behavior, such as "work out three times each week," or small milestones you will reach along the way, such as losing half a pound each week (two pounds per month). Achieving those small steps is likely to keep you motivated towards reaching your bigger goals, such as lowering your blood sugar or ending the year 20 pounds lighter.

Create a Schedule
Once you've defined your home fitness goal, start putting your workouts in ink on your calendar. You're more likely to hit the treadmill (or elliptical or recumbent bike) if you make time for it upfront, rather than trying to find a place to squeeze your workout in each day. Think about the time that you're most likely to be motivated to stick to your plan when designing your schedule. For the long run, exercisers who fit in morning or lunch-time workouts tend to be the most regular about sticking to their plan since there are fewer conflicts during these times of day.

The trick to these workouts is efficiency. On busy days, 20 to 30 minutes of quality exercise is still better than no workout at all. Build your weekday plan around effective workouts, such as intervals on your home fitness equipment and body weight strength training, which can make a big difference in a short period of time. Use your weekends and less hectic days for longer endurance training or unwinding with a yoga class.

Enlist Support
Whether you're finding a workout buddy, scheduling time with a personal trainer, or talking to your family about your workout schedule, get those around you to support you in your efforts. Talking about your plans increases your commitment and getting others in your life onboard helps to move your roadblocks out of the way before they prevent you from reaching your goals. If you're picking a training buddy, look for someone who is already committed to their fitness. This person is more likely to lead to you pushing yourself than a friend who is struggling with her own lifestyle battles.

Measure Your Progress
Making real changes to your fitness happens through small steps over time. It's easy to lose sight of this and be discouraged by an off day or week. Whether it's keeping track of the weight you lift or the number on your bathroom scale, find a way to measure your progress on a daily or weekly basis and evaluate yourself every four to six weeks. If you see progress over that time period, you're moving toward your goals. It's also a good idea to keep a few notes in your progress log. Record your victories, such as "felt great after my morning run" or "carried my three-year-old up the stairs," so you can see how the changes you're making are improving your life.

Stay Flexible
It's easy to lose motivation when you miss a workout (and this WILL happen) or when the numbers on the scale refuse to move. Keep in mind that the changes you're making in your life are about a lifestyle, not what happens on any given day. Try to reschedule your workouts if you can and recognize that small fluctuations in weight can happen in response to what you've eaten, swelling from a tough workout, or even carrying extra fluid from fighting a cold or flu. Build a plan B into your weekly schedule and work with your busy days.

Motivate Yourself with Technology
Whether you take advantage of measuring your progress and getting support through Nike+ on your Horizon Fitness products or download a calorie counting app onto your smartphone, technology can do incredible things for your motivation and helping you stick to your plan. Learning to use applications and becoming a part of online communities also increases your buy-in and commitment to your fitness program. As with choosing a workout buddy, look for forums and applications that are more likely to push you than excuse you.

Weigh In: Have you committed to a New Year's resolution for 2013? What strategies will you use to make sure it sticks?

We all know that finding time to work out is tough this time of year, but if burning off those holiday calories has you envisioning long sessions on your treadmill or elliptical, think again. Research is showing that efficient, challenging and short interval workouts are highly effective at burning fat, building muscle and bringing home health benefits for your metabolism and energy levels.

So just how short of a workout are we talking? HIIT (short for High-Intensity Interval Training) workouts are generally between nine and 20 minutes, meaning you can reap big benefits from your home fitness routine in less time than it would take to drive to the gym.

Although these workouts are short in duration, they're anything but easy. The key is to push your body at maximum or near-maximum effort during your interval peaks and to continue at a fairly high level of aerobic effort (60 to 70 percent of your max heart rate) during the recovery windows. Early research on HIIT workouts was pretty specialized, but recent studies have created workouts that can easily be duplicated on your home treadmill, elliptical, or recumbent bike. A 20-minute workout is ideal, but even 10 minutes will leave you with benefits that include increased cardiovascular capacity, revved up metabolism, post-workout calorie burn and lowered insulin resistance.

Ready to Go?
HIIT workouts are seriously convenient and can be completed on your treadmill, recumbent exercise bike or elliptical machine. The general pattern of the workout is to start with a warm-up of three to five minutes, followed by five to 10 minutes of intense intervals, and finishing with two to five minutes of cool-down.

Your warm-up and cool-down will be the same as your regular exercise, but performed at a slower easier pace (think walking, jogging, or easy cycling).

The intervals should alternate approximately one minute of your highest effort (90 to 100 percent of your maximum heart rate) with recovery periods of approximately two minutes during which your heart rate returns to 60 to 70 percent of your maximum.

As you get more fit, you can increase the peak intervals to as much as two minutes and reduce your recovery intervals to as little as one minute. If you're new to interval training and would like a week-by-week program, check out this link for more details and descriptions of putting HIIT into practice.

How hard should you work?
If you don't know your max heart rate from previous training, you can estimate it by the formula 220-your age. For example, a 40-year-old exerciser would have an estimated max heart rate of 180. Maximum heart rates do vary by individual, so if you reach a heart rate during your training that is higher than your estimated maximum, then your individual maximum heart rate is at least that high and you should use that heart rate in designing your HIIT program. Of course you should always consult your physician if you have any concerns or questions about what is safe for you.

Is HIIT right for you?
HIIT workouts are challenging but doable if you've been working out regularly and are capable of working out for 20-30 minutes at an aerobic level (60 to 80 percent of your max). If you're just getting started on your home fitness program, check in with your doctor before trying a HIIT plan. You can also modify the approach slightly for a few weeks by working up to 80 or 85 percent of your maximum heart rate rather than the full 90 to 100 percent typical of HIIT.

If you're feeling seriously uncomfortable during the recovery portions of your workout and are not able to get your heart rate back down below 70 percent of your max, try lengthening your recovery period or scaling back your workout. If this doesn't help, proceed directly to your cool-down before finishing your workout to avoid dizziness that can come from abruptly ending your workout.

You'll get serious benefits from including a HIIT workout in your routine twice a week (just the thing to keep you exercising on busy days this Holiday Season). For the seriously motivated, try adding in a third interval session with at least a day between sessions. Then mix it up with some strength or endurance training on days you have more time.

Looking for more info?
Wikipedia provides a good overview of what HIIT is and the research that has been done on different approaches to this method of training. Science Daily also offers a great discussion of research that is more applicable to a home exercise setting.

Weigh In: What's your approach to squeezing in your workouts at this busy and dark time of year? Does a HIIT approach fit into your day?

It's not so much the single feast of Thanksgiving Day that undoes many well-intentioned athletes, as it is the fact that Thanksgiving marks the beginning of the downward spiral of gluttony otherwise known as "The Holidays." (From what I can tell, this time actually begins with the candy of Halloween and ends with the chocolate bunnies and marshmallow chicks of Easter). If you're determined to ring in the New Year in the same (or better) shape than you began the fall, it makes sense to employ a few simple strategies to keep the feasting under control.

Strategy 1: Eat Your Breakfast
It's tempting to try to save your calories for the turkey feast taking place later in the day, but this self-imposed starvation sets you up for plummeting blood sugar, overindulgence and a tendency to store your feast as fat. Try, instead, to have a breakfast containing both protein and carbs to fuel a morning workout that you might otherwise be tempted to skip.

Strategy 2: Squeeze in a Morning Power Workout
If you've got the time on Thanksgiving morning, check out active.com for virtual running events or Turkey Trots in your area. For most of us, however, time is tight and this isn't going to be the day we go the distance on our morning run. The great news is, an intense workout that leaves you burning calories for hours afterwards (making sure that turkey feast is used as recovery rather than fat storage) doesn't have to take all morning. Try using your Horizon Treadmill, Elliptical, or Recumbent Bike to complete 15 minutes of intense intervals. Simply warm up for two minutes, use your interval program and then cool down for another 3 minutes. Now you've burned off your breakfast in the time it took to brew coffee and are ready to put your turkey to good use building muscle in your recovery. For the most effective use of this workout, try to schedule it less than two hours before your turkey feast. If you aren't able to do that, don't worry. You've still benefitted from the extra calories burned and insulin stabilization this workout provided you.

Strategy 3: Fill your Feasting Plate with Protein and Healthy Carbohydrates
There is absolutely nothing wrong with taking an extra serving of turkey at the Thanksgiving table. Packed with lean protein, turkey is exactly the type of food athletes and dieters can use to build muscle and keep themselves feeling satisfied. Round out your plate with the best looking vegetables and sweet potatoes you can find and you've got a meal that will leave you stronger. Limit indulgent starches such as mashed potatoes, dinner rolls and stuffing to those that you NEED to have and only enjoy at holidays. Have enough to keep you from feeling deprived, but don't build your meal around these.

Strategy 4: Space out the Sweets
Get your family away from the table and then back for pie and coffee later in the afternoon. This will make everyone enjoy the dessert more, when they're no longer stuffed from the meal itself. You might also prevent the likelihood of taking killer second helpings of dessert later in the afternoon (I’m not the only one who does this, am I?). Need to fill a little time before dessert? Try….

Strategy 5: Heading Outside
I know, I know. The couch is calling you for a much needed snooze, but that's only the turkey tryptophan talking. Shake it off and grab your favorite cousin to breathe some fresh air with a nice walk or game of hoops before you load up on sweets and seconds. You can stay inside and catch up on the family gossip by getting actively involved in the clean up as well.

Strategy 6: Bragging Rights
Try making a public commitment to have a healthy Thanksgiving Day, and end your day by bragging about what you did well. Use your social community (Facebook, Twitter, etc.) to pull together a group of like-minded friends for a special online support group, or join a more anonymous community. You can also post a comment below to tell us your plan. Whatever you do, put your commitment out there before Turkey Day and log in that evening to post how the day went.

Weigh in: What's your plan for a healthy Thanksgiving this year?

Although we all know it’s a good idea to mix flexibility training in with our cardio workouts, many runners are in the dark about how to get the most from their stretching sessions. Physical benefits of a consistent stretching routine include improved performance, reduced injury and muscle soreness and a better transition to post-workout activities. Stretching also offers psychological benefits, allowing you to prepare for the workout ahead or bask in the improved psychological well-being that comes from completing a good workout. If your current routine is limited to a few halfhearted quad stretches before your morning run, it’s time to rework your approach to flexibility training.

Flexibility work can be divided into pre-run and post-run. The best way to warm up prior to your run is to begin at a slower pace and to add in a few dynamic movements for areas that have been especially tight or prone to injury. In practice, this might mean starting with a walk or slow jog for five minutes, then completing a few stretches for your hip flexors and calves through some simple lunges and long stepping movements before continuing with the remainder of your run. Check out this link for a more detailed pre-run, dynamic stretching routine. (Hint, there are also some great static stretches here for afterwards.) If you don’t currently stretch before your runs and you’re not experiencing an injury or excessive tightness, there is no benefit to stretching prior to your run. In fact, some recent research has shown that stretching before a run does not appear to reduce injury at all, and there is always some risk of injury involved in starting any new routine.

Post-run stretching is the best time to work on improvements in flexibility. If your schedule permits, this can be a great time to enjoy a yoga or Pilates session for runners, but you can also gain benefits from as little as five minutes of targeted stretching. Your muscles are warm, so you’re less likely to injure yourself during your stretch and more likely to challenge the flexibility of your muscles. This approach also gives you a chance to target areas of your body that get especially sore after your workout, such as calves, quads, glutes and hamstrings.

Your post-run stretching routine should utilize more traditional “static” stretches, focusing on one muscle and holding a gentle stretch for a minimum of 30 seconds, up to 60 seconds. Avoid bouncing in and out of the stretch, and consider repeating the stretch gently once or twice instead to get even greater benefits to your flexibility. You should also avoid stretching to the point that you feel pain or feel the muscle begin to tighten up. A good stretching routine is highly individual, but areas that tend to need a little attention for runners include: glutes, hip abductors, hip adductors, hamstrings, hip flexors, calves, quadriceps and the IT band. For a good stretching routine targeting all of these areas, click on the link given earlier in this article. Foam rolling can also be a great post-run routine. Check out my last post for more info on that. With a little care, you'll find that the five minutes of stretching at the end of your workout are your favorite of the day.

Weigh In: Are you a runner or walker with a regular stretching routine? What works for you?

What if you could reset your body to undo the cumulative effects of minor (and major) injuries, poor posture and repetitive movements over the years? Imagine the effect this could have on your performance and your enjoyment of physical activity. Self-Myofascial Release (SMR) is a simple technique you can perform at home that does just that.

The idea behind SMR is simple. By breaking up scar tissue that forms in the fascia covering your muscles due to injury or stress, you release the muscle to move freely. The technique is also simple and uses simple tools, typically an inexpensive foam roller and a tennis ball. Although a few sessions can make a difference, SMR is most effective when used consistently over time, making it a great way to wind down at the end of the day or a beneficial add-on to your regular fitness routine. For examples of how to use this at home, check out this YouTube segment.

The claimed benefits of SMR are valuable:

• Correct muscle imbalance
• Improve joint range of motion
• Relieve joint stress and alleviate muscle soreness
• Increase performance
• And more

While it’s easy to simply use the roller to massage your muscles, the key to SMR is actually in finding the points of discomfort and holding the foam roller or tennis ball there until the discomfort dissipates slightly (usually around 30 seconds). These areas of discomfort are where the scar tissue has formed in your muscular fascia. Providing pressure to these areas will break down the scar tissue over time, freeing your muscles to perform more effectively and increasing their strength and range of movement. This link provides a breakdown of individual exercises as well as a few reminders about how to perform this technique properly.
SMR, or foam rolling, can be done any time, but it’s good to consider foam rolling when your muscles are already warm to decrease some of the pain you may feel, like after a workout or a shower. Breathing is something that can be forgotten while performing SMR, but it is essential to being able to relax the trigger points. Also, although you can hold on the tense areas, try not to hold them longer than a minute and avoid rolling over boney areas.

Gentle SMR is also a nice way to wake up in the morning. Once you get out of bed, lie on your back with the foam roller placed behind your neck. Slowly turn your head side to side. Then, lie on the roller, it should be running parallel to your spine. Raise your arms straight above your head so you’re one long, straight line and gradually lower your arms to your sides. Repeat several times. You can continue warming up in the morning by going through some of the moves shown in the YouTube segment mentioned above. I also recommend keeping a foam roller handy in your living room so you can use it while watching TV or unwinding in the evening.

Weigh In: Have you used SMR? How has it impacted your performance and wellness?

Sources:
http://www.youtube.com/watch?v=Sdr0unDtE8U&feature=related
http://tao-fit.com/foam-roller-therapy-for-beginners
http://www.sport-fitness-advisor.com/self-myofascial-release.html

Lose weight, improve your health, prevent illness, boost confidence, relieve stress and decrease depression. The benefits of running can't be beat, but making the leap from walking to running can be intimidating. Where do you begin? How do you know if you’re “doing it right”? How do you handle obstacles in your training? There are a lot of questions that could prevent you from starting a running program altogether. Here are a few tips to help you transition to running this fall.

Run slow
The best approach is to take your time starting with a run/walk program and to increase your mileage slowly. Some level of muscle soreness is to be expected when you start a new activity, but shin splints, joint pain and other minor injuries are usually the result of doing too much too soon. Stick to increasing your time spent running by no more than 10 percent per week. Also, always begin your workout with a warm-up consisting of some conditioning exercises and a 5-minute walk, picking up to a jog as you reach the end of your warm-up.

Run natural
If you’re worried about getting your form down perfectly, recent research has good news for you. It seems that over time, new runners develop their most efficient gait naturally. Some general rules are to run with good posture, keeping your head up and looking straight ahead – not down at your feet. It may also be beneficial to focus on keeping your shoulders relaxed and down rather than using muscle strength and energy to keep them up, because that strength and energy will serve you better in your hips and legs. You may also notice a cramp or pain in the top of your shoulder as tension builds up over time.

Run strong
In addition to always completing a warm-up, it’s also very important to stretch after each run. Yoga poses such as the butterfly, pyramid and pigeon are all great post-workout stretches that will help you recover faster.
Foam rolling (also called self myofascial release) is another great way to promote muscle recovery post- workout, and it can even improve your performance over time.

Running isn’t just about your legs. Your hips and glutes are integral areas used while out on a run. Try some strength training exercises that focus on your hips and glutes to make your legs stronger and alleviate or prevent knee pain over time. Some moves to try are body weight squats, lunges and wall sits.

If you’re looking for a few other tips, check out some of the links below.
http://running.about.com/od/getstartedwithrunning/tp/How-To-Start-Running-Again.htm
http://www.best-running-tips.com/beginner-running-tips.html
http://www.fitsugar.com/Beginner-Running-Tips-18837984
http://www.livestrongfitness.com/blog/how-to-train-for-your-first-5k/

Weigh In: Have you recently started running? Are you using a program or trusting your instincts?

6:00 am: Hit the ground running with an interval session on your treadmill, elliptical or recumbent bike. Whether you're training for a marathon or losing weight, you're more likely to reach your goals by getting your workout in before the day starts. People who exercise regularly in the morning are more likely to stick to their workout plan and to stick with the exercise habit for the long run. Plus, interval workouts are great for boosting your metabolism and providing fat burning effects for hours.

7:30 am: Grab breakfast on your way out the door and round out your usual bagel with a side of eggs. Boiled eggs are a great grab-and-go item to top your breakfast off with a boost of muscle-building, satiating protein. Whether it's the choline or the protein, research shows there's something special about eggs in supporting weight loss.

9:00 am: Take a stand while you return calls and email. Standing burns 50 percent more calories than sitting and breaks up the metabolic slump that we fall into when we sit at our desk for hours at a time. Try to add standing breaks to your workday whenever you spend time on the phone.

11:00 am: Treat your revved up metabolism to an early lunch. Grabbing lunch earlier will keep you off of the candy dish and away from the break room doughnuts. Packing a lunch at home will help you save money and calories. Try a simple sandwich on whole grain bread with a glass of milk and fruit for dessert.

11:30 am: Use the time you saved eating in during lunch to treat yourself to a midday walk outside. While you're walking, pop in a piece of gum. Research shows that chewing gum can increase feelings of fullness, making you less likely to snack after your meal. When you get back to your desk put a healthy snack, such as veggies and hummus or fruit and yogurt, in plain view. Having healthy foods where you can see them will make you more likely to indulge in those rather than other office temptations.

2:00 pm: Enjoy your healthy snack. Need ideas for packable snacks? Check out this link. While you're at it, take a big swig from your water bottle or the nearest drinking fountain. Dehydration is likely to lead to a mid-afternoon energy slump, as well as perceived hunger.

3:00 pm: Have a walking tea break. For a late afternoon pick-me-up, stroll around the building to get a great energy boost or try one of the "activity snacks" given here [http://www.themoderationnation.com/workout-tips/activity-snacks/]. You can also drink a cup of green tea for its metabolism-boosting benefits, and to give you the lift you'll need to stay motivated through the end of your work day.

5:00 pm: Time to head home. Skip the happy hour or drive-thru dinner by calling a friend or significant other and ask them to meet up for a walk or game of Frisbee in a park or the back yard.
Weigh in: What are your tricks for supporting your healthy lifestyle throughout your workday?

We’ve come a long way from the days of carb-heavy, low fat diets touting “all calories are created equal.” Recent findings demonstrate that your success in dieting may be about more than calories in/calories out. A side by side comparison of low fat, low carb and low glycemic index diets shows that our bodies respond very differently to these three approaches to weight loss.

Although low carb diets have the biggest impact on weight loss (about 350 extra calories burned per day), they may also create stress on your body’s cardiovascular system and leave you gasping during anything more than a modest workout.

A low glycemic index diet emphasizing unprocessed, whole foods is probably your healthiest approach over time, giving you enough carbs to fuel your workouts and burning an extra 150 calories per day over a low fat approach to dieting. Low glycemic index foods are also associated with better indications for heart health, making this a more tolerable diet in the long term.

If you want to drop a few pounds quickly, low carb can be helpful but you’ll probably need to dial your workouts back to a moderate approach (think 20-40 minutes of low end aerobic training per day). For the long term, a low glycemic index diet combined with more intense workouts (think intervals or hills 2-3 times per week or workouts of more than 60 minutes per day) is probably your best bet for fitness and weight control.

For more information on eating according to the glycemic index, check out this link or find a list of the glycemic index of 100 common foods here.

Weigh In: Are you using your home fitness workouts to control or lose weight? How are you combining diet and workouts for the most effective plan?

1. Set up the sprinkler. Or the Slip’n Slide. Either way, get into your swimsuit and let loose like one of the kids.

2. Start a fight. Fill up bunches of water balloons and put in a large storage container for easy access. Make it more competitive by hiding water balloons around the yard like you would Easter eggs and split into teams, or make it every man for himself.

3. Popsicles. This delightful frozen treat has fewer calories than ice cream and tastes so refreshing on a hot day. Get some from the frozen foods aisle of your grocery store, or make them yourself using a home popsicle maker and a variety of juices.

4. Chill out. Put a spray bottle with water or a bottle of lotion in the refrigerator. If you’re getting a little heated, apply some of the chilled liquid and feel instant relief.

5. Dine outside. Find a shady spot and set up a picnic of cool foods like watermelon, cold chicken, cherry tomatoes and maybe a pasta salad.

6. Quench your thirst. Indulge in some of those mouthwatering drinks you may not let yourself have often. Have some fresh squeezed lemonade or an Italian soda.

7. Play video games. If it’s really a scorcher out there, stay inside and turn on the gaming system. Play some active games and you’ll be having fun before you know it.

8. Check out a flick. Either go to the movies or have an at-home movie day with some all time children’s classics. As long as there's air-conditioning and chilled snacks, it's a great way to stay cool and enjoy a day off.

9. Head to the beach. Slather on that sunscreen, grab your beach towel and head to the beach for some sun, sand and splashing around.

10. Take a ride on a slide. Get in the air-conditioned car and drive to the nearest water park for a day filled with water coasters, wave pools and lazy rivers.

Weigh In: How will you stay cool while enjoying these long summer days?

I am writing this in the thick of the post partum period. Seven weeks ago we welcomed our beautiful little girl to join her big two-and-a-half-year-old brother in our family. Although I'm motivated to work out and regain my fitness, I'm also reminded that babies are a classic example of ideals meeting reality. While some infants have been known to tolerate complete strangers, sleep and eat on a somewhat predictable schedule and even take a bottle occasionally, I have yet to actually experience such a child less than three months old. Even hardcore fitness zealot, Jillian Micheals, admits to taking a pass on her workouts for a few weeks following the birth and adoption of her children. If you've managed to jump back into your workouts anytime before your youngest enters kindergarten, congratulations. Please, post your tips below for getting back in the game. Please. For the rest of us, here are a few common dream scenarios for achieving pre-baby fitness, the realities of them…and some unexpected ways of coping.

Scenario 1: Staying flexible and working with junior's nap schedule, you'll be keeping up a daily yoga practice and regaining your core strength in no time.
Reality: The closest you've gotten to your yoga mat in the last six weeks is practicing mindfulness every evening while bouncing your colicky newborn on a fitness ball (this is actually a great trick for the seriously fussy child).
Thoughts for Recovery: Decide what you need to stay sane and let the rest go. If daily or every-other-day yoga is top on your list, engage your partner to take the little darling for a walk during his fussy time (Baby's or Daddy's) so you can get some time on the mat. If you're hitting the mat out of obligation, give yourself permission to let that go for a few months until things settle down.

Scenario 2: Your local gym offers free daycare, so on the day your little cherub turns eight weeks, you'll be heading in for your usual 8:30 a.m. step class.
Reality: You were paged by the daycare before you got out of the locker room. Your little angel won't take a bottle from the staff and has been impersonating a howling alley cat for 20 minutes straight.
Thoughts for Recovery: This may not be the time in your life for scheduled workouts. Some babies (and some gyms) are ready and predictable at eight weeks old, most aren't. If you aren't one of the lucky ones, take advantage of the free daycare to try some of the more flexible offerings at your gym, such as napping in the sauna, and fit in an interval workout on your home elliptical during the little one's next nap.

Scenario 3: You'll be hitting the pavement at two weeks post partum sporting a new jogging stroller with a quality newborn insert.
Reality: Heading out into the slightest breeze with that thing makes you feel like a kite in a hurricane, your little bundle won't stop wailing whenever you run towards the sun, and your four legged running buddy (you remember your dog, don't you?) is nipping at the wheels.
Thoughts for Recovery: There's definitely something to be said for sticking to the treadmill during the post-partum period. I tend to look at my outdoor runs as being recovery workouts and time to exercise the dog, but I keep them short and hand off the baby rather than taking her along. For quality training, I hit the treadmill for some intervals and get the chance to run without the infant or the dog getting in the way.

Scenario 4: Armed with some new fitness DVD's and a set of home weights, you'll be rolling with the punches and putting in some serious training while working around the baby's needs.
Reality: Hubby's parked in the middle of your home theatre/makeshift gym, baby hasn't let you set her down since 6:30 this morning, and the last thing you're going to do when things calm down is pick up a set of dumbbells.
Thoughts for Recovery: It's time to roll with those punches. The truth is, you're in what's known as the fourth trimester. Some days just aren't your day. Try a baby swing or a bouncy seat and cultivate your baby's relationship with the grandparents (or neighbors). Try again tomorrow. Look at the big picture and know that in a month (or three) this is all going to get easier.

Weigh in: Tell us all about it. We'd love to hear your plans and experiences with post-partum recovery and your home fitness equipment.

Working out regularly on your Horizon Home Fitness Equipment can go a long way towards getting and keeping yourself fit, but do you find yourself wondering if you should throw a little supplementation into the mix? Will vitamins keep you healthy? Will protein fuel your workouts or slow you down? Here's a little research to consider when deciding whether a few popular supplements have a place in your routine.

Multi-vitamin: Starting with the basics…Since 2002, the Journal of the American Medical Association has recommended that all adults take one multi-vitamin daily as a bit of insurance against what's probably missing in our daily diets. How do you choose the right multi-vitamin? Although you can seek out fancy options such as "plant derived," "organic" or "food based" vitamins, among others, the most important assurance to look for on your vitamin is the USP (US Pharmacopeia) seal of approval. This ensures that your vitamin meets quality standards of nutritional absorption and is found on many vitamins, including many inexpensive options. Your other major concern is whether your vitamin contains iron. Unless you're a woman of childbearing age or a vegetarian, you're unlikely to need iron supplementation and may increase some health risks by including it in your diet.

Calcium: There's some evidence to support that a diet high in dairy and naturally occurring calcium supports weight loss (not to mention bone health). However, that doesn't mean adding a calcium supplement to your diet is a good idea if you find yourself unable to consume 2-4 servings of dairy in your diet each day. A recent study showed that those who took calcium supplements of any kind were 90 percent more likely to have a heart attack. Your best bet is to stick with the weight bearing exercise and build dairy into your diet. For more discussion of these findings and the benefits versus risks of calcium supplementation, check out this article.

Fish oil: Fish oil has received a lot of press in recent years for good reason. Probably because of the omega-3 fatty acids it contains, the benefits associated with fish oil include reductions in pain and swelling, allergies and improvements in brain development and health. The National Institutes of Health states that it is likely safe for most people, including those who are pregnant and breastfeeding, when taken in doses of less than three grams per day (higher doses may reduce clotting and increase bleeding). With so many benefits and relatively few risks, this is one supplement you may want to consider. For more on the risks and benefits of fish oil, check out this link through the NIH.

Vitamin D: Another trendy supplement, this vitamin has roles in reducing inflammation, supporting neuromuscular and immune function, and supporting cell growth. Current recommendations from the National Institutes of Health have established an upper limit of 1700 IU per day and link supplementation with this vitamin to reductions in osteoporosis, cancer, and diabetes. If you're pregnant or breastfeeding, you might want to consider including this vitamin in your regimen as well, since your level will ultimately impact the level of your baby and support their bone development. Although the research is still out, there seems to be little risk to supplementing with this vitamin at reasonable levels (less than 1000 IU per day).

Protein: As a regular exerciser, deciding how much protein you need may feel a lot like writing a senior thesis. The truth is, individual diets vary considerably in this area and many regular exercisers do not get enough protein in their diet. Strength training and endurance athletes both need at least 1 gram per kg of bodyweight per day (to calculate, divide your weight in pounds by 2.2). If you're not consuming that much, you need to look at ways of increasing your protein intake through diet (preferably) or consider a supplemental form of protein for the convenience and absorbability. For the best results, spread your protein intake throughout the day and include some of it with carbohydrates during the hour following your workout. Learn more about protein needs and sources.

Probiotics: Here's one final trendy supplement to consider. In addition to supporting gastrointestinal health, recent research has linked probiotic supplementation with improved immune function, including reductions in common cold and flu. If you're constantly catching every bug that comes around, or if you have small children in the house who are bringing you their favorite daycare germs, you might want to consider a probiotic supplement, especially during periods of heavy training, weight loss, or high exposure to germs. You can learn more about these supplements and their benefits through the newsletters at the Mayo Clinic or Harvard Health.

Weigh In: Do you use vitamin supplements to support your home fitness program?

Getting results from your home fitness equipment may be more attainable than you think. It's easy to feel like there's no point to working out if you can't complete your scheduled hour-long elliptical workout or five-mile run, but the evidence is increasingly showing that the first 10 to 20 minutes of your workout make the biggest difference on your long term health. A recent blog article from the New York Times on Gretchen Reynolds' new book: The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, and Live Longer, highlights some of these benefits. From the article, "The first 20 minutes of moving around, if someone has been really sedentary, provide most of the health benefits. You get prolonged life, reduced disease risk — all of those things come in the first 20 minutes of being active." The article (and the book) emphasizes the importance of exercise as not just a tool for weight loss and performance, but as a way of improving your fitness, health and quality of life, independent of the impact your workouts have on the scale. If you're working out regularly but not seeing changes on the scale, congratulate yourself on sticking with the program and enjoy the positive impact your program is having on your quality of life.

Weigh In: What keeps you motivated to complete your daily workouts? If you don't have time for a scheduled workout, do you skip or make a new plan?

Want to step up your home fitness program this spring? Increase your overall workout calorie burn, challenge your fitness, increase your cardiovascular capacity and make your workouts more involved by including interval training in your weekly training program. Interval training, or simply alternating intense activity with periods of recovery, is a great way to accomplish more in a shorter period of time. Approachable for newcomers, yet effective for accomplished athletes, interval training can be customized to your fitness level and lead to big results. Here are a few tips on adapting your current routine to get started on intervals.

What is Interval Training? Interval training involves alternating periods of high intensity with periods of active recovery during your workout. Adjust the intensity by increasing your speed or the resistance of your exercise equipment. Increasing speed is a great option if you're looking to improve your performance for racing, while increasing resistance allows you to train different muscles and work your heart harder, without increasing the impact of your treadmill or elliptical workout. Over time, your performance, speed and endurance will improve – all while you experience an increase in calorie burn as your body works to adapt to the demands of this form of exercise.

How is it done? On your treadmill, you can begin interval training by simply adding in 30-second bursts of more intense effort to your workouts by walking faster or at a steeper incline. Between these efforts, return to a recovery effort for two minutes, allowing your heart rate or exertion level to return to your aerobic training level. As you get used to this approach, you can increase the duration of your intense efforts to as long as 90 seconds and decrease your recovery times to as little as 30 seconds. In a nutshell, that's all there is to it. You'll find both interval and hill settings (i.e. speed and resistance interval training) on most treadmills, ellipticals and recumbent bikes. Once you've accomplished a base level of fitness, you can use these to keep your workouts interesting.

How hard should I be working? You can judge your effort by using perceived exertion or your heart rate as indicators of your intensity. Perceived exertion assigns a number from 1-10 to your effort, with 1 being no effort and 10 being, "if I stop running, these tracker jackers will sting me into oblivion." If you normally work out at a 4, you'll want to up your effort to a 6 or 7 during your harder efforts and return to a 4 during your recovery. Using your heart rate as a guide is more exact, but requires greater effort and involvement. You can read more about heart rate interval training on this recent blog.

How often? Because interval training is an intense exercise technique, newcomers will benefit from adding intervals to their routine as little as once per week. Even experienced exercisers should not plan on interval training more than two to three times per week, allowing one day of easier activity in between training sessions for your body to recover.

Looking for more suggestions? Here are a few web resources that will get you started on designing your own interval program.

• http://www.mayoclinic.com/health/interval-training/SM00110: a basic guide to the benefits of interval training
• http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm: offers an overview of interval training and links to different types of challenging interval programs.
• http://www.livestrong.com/article/15964-cardio-interval-training-treadmill/: provides a guide to interval training on your treadmill

Weigh In: Are you interval training using your treadmill, elliptical or recumbent bike? What approach are you taking?

Warm weather, longer days and the knowledge that swimsuit season is just around the corner all make spring a great time to step up your home fitness workouts. If you're already using your home fitness equipment regularly, try one or more of these five tips below to take your routine to the next level.

1. Add in Strength Training: Whether you're looking to improve your performance, slim down, or just look great in your summer wardrobe, if you're not strength training in addition to using your elliptical, treadmill, or recumbent bike, you're cheating yourself. Strength training will reduce your risk of injury, allow you to train harder, increase your post workout metabolic rate, and just generally improve your appearance, performance and health. If you're already strength training, try stepping up the intensity by reducing your recovery time between sets to 60 seconds or less.
2. Interval Training: In addition to strength training, this is my favorite way to get more from your workouts. Research is beginning to demonstrate the many benefits of adding intense interval training to your workouts, showing a greater post workout calorie burn and increased overall fitness, letting you get more from your workouts in a shorter period of time. You can design your own interval program, or use the interval-inspired programs on your Horizon home fitness equipment. You can also read this recent blog for more on the benefits of interval training.
3. Second Daily Workouts: This trick is best used if you're trying to lose a few stubborn pounds before summer. If you're already working out once a day, break that workout in half and do it twice (or add in a second one). This gives you a greater overall calorie burn for the day and maximizes the benefits of post-workout calorie consumption while you recover. To avoid burning out, start by using this technique a couple of times a week, working up to as frequently as every other day.
4. Lift Faster/Power Training: Combine the intensity of interval cardio training with the body changing force of strength training by adding plyometric power training to your home workouts. Try alternating your cardio work with intense, quickly performed, body weight exercises such as squat jumps, ice skaters, jumping lunges and fast push ups. These exercises will recruit new muscle fibers and increase the force of your workout, as well as keeping in you in an intense cardio training zone for your entire workout.
5. Take a Break: It may seem counterintuitive, but a break may be just what you need to train harder. If you haven't had a scheduled recovery in over two months, then giving yourself four to ten days of rest from hard training (feel free to include active recovery using your fitness equipment, yoga, or swimming) may be just what you need to break out of your physical and mental rut. Use the time to redefine your goals for the coming two months, to clean up your eating and to find new enjoyment in physical activity.

Weigh In: What's your favorite way to step up your spring workouts? We'd love to hear from you!

F – Family or Friends. Is the product just for you, or do you have family or friends that might be using it? You'll want a machine with more durable components if a family of five will be using it compared to a single user.

I – Injuries. Do you have any pre-existing injuries? A treadmill may not be the best choice for someone rehabilitating from knee surgery, but perfect for someone looking to lose postpartum weight. Elliptical trainers and exercise bikes are the best for low impact exercise. If you decide to purchase a treadmill, be sure to look for one with good deck cushioning.

L – Limitations. What are your limitations? Maybe it’s space, budget, or timing. A non-folding treadmill may not be best for someone living in an apartment, but perfect for new home owners looking to build a home gym.

E – Exercises. What exercises do you like to do? This is important to know because the best piece to buy is the one you’re going to use. If you primarily run outdoors, an indoor cycle could be the perfect complement to help you achieve that personal best.

Keep this acronym in mind when you go shopping to make sure you buy something you'll be satisfied with for years to come. Check out some additional tips on choosing fitness equipment.

Have you recently purchased an item for your home gym? What was your shopping experience like?

Now that your exercise habits affect both of you, maintaining a home fitness routine during pregnancy makes a lot of sense. The American College of Obstetricians and Gynecologists (ACOG) recommends being active for 30 minutes on most, if not all, days during pregnancy and cites reductions in backaches, bloating, constipation and gestational diabetes as just a few benefits of activity. Additionally, recent research shows better long term heart health for babies of mothers who exercise during their pregnancy (see our February Blog for more on that). Check out ACOG's recommendations and don't forget to talk to your doctor about your exercise program (or plan for one) during your next prenatal appointment. Here are just a few tips for getting started or maintaining your pregnancy exercise program using your home fitness equipment.

Getting Started: As long as you've received the all-clear from your doctor, feel free to begin walking on a treadmill or using a recumbent bike. These low-impact activities are doable for nearly everyone and will reduce your risk of many pregnancy complications. Work up to 30 minutes per day of a moderate intensity (ask your doctor what this should feel like for you). You can also add in some strength training every other day to get your body ready for the demands of motherhood. Here are some great pregnancy exercises.

Staying Strong: If you're already putting your treadmill or elliptical through their paces, there's no reason to change your routine now that you're running for two. ACOG recommends that mothers-to-be continue previous activities, as long as the risk of falling or abdominal trauma is small. Using your home fitness equipment is a great idea during pregnancy as it allows you to cushion the impact of your workout, control the climate (overheating is a big no-no, especially in the first trimester) and easily monitor the intensity of your workout. Finding a doctor who is comfortable working with pregnant athletes can be a big help in getting the support you need during your pregnancy and determining appropriate guidelines for your workouts. Although you don’t want to reach serious oxygen deprivation, don't be afraid to work hard if you're already used to a good workout. Research is starting to show that fitter mothers produce fitter babies.

Adapting your Routine: Whatever your plans for training through pregnancy keep them flexible and celebrate your victories each week (or each workout). At the moment, I'm 33 weeks pregnant with our second child and have cut my workouts back to a minimum maintenance level: One "run" per week, one strength building workout, and one intense cardio interval session. This gives me a break from the soreness that comes from repeating the same activity late in my pregnancy and lets me feel like I've accomplished something (only six more runs until I deliver!). I try to mix in a little yoga with or without my toddler present, but find that I need to really listen to what's going on with my body to be sure that it leaves me feeling better rather than overstretched and sore. Scheduling an easy week every month or two, during which I do only recovery workouts (if any) has also been key to staying motivated and uninjured during this pregnancy.

If you're looking for more tips on exercising during pregnancy and keys to adapting your workouts you can check out this blog from my first pregnancy or these exercise guidelines at American Pregnancy.

Weigh In: Are you motivated to continue (or start) using your home fitness equipment during pregnancy? Do you have any tips to share?

Whether you're looking to participate in a charity run/walk, your alumni basketball tournament or annual softball game, training for an athletic event is a great way to stay motivated and bring new life to your treadmill, elliptical and exercise bike training. Signing up for an event (and paying the registration fee) is often more likely to keep you accountable throughout your training than if you were relying on your own self-discipline. Although committing to competition can be intimidating for a newcomer, most competitive events include a place for both experienced participants and beginners. Here are four tips to get you to the finish line.

Find an event. Wondering where to start? If you're not already part of the community of athletes in your area, waiting to hear about an event through advertisements and outreach can leave you in the dust when it comes to training and preparing. Check out websites such as www.active.com or www.coolrunning.com for a full rundown on what's coming up near you. If you're new to your activity, decide on an event that's a few months out to give yourself time to train without risking injury.

Make a Plan. The Internet is a great resource for developing a training plan. Runners can search on Couch to 5K or "couch25k" for help in designing a plan that will meet your needs. You can also check out some great resources at active.com. If you're thinking of joining a local intramural event, establishing your fitness through training that includes sprints and intervals is essential.

Using your Fitness Equipment to Train. Your home fitness equipment is a great complement to outdoor and field training. Elliptical machines and recumbent bikes train your heart while eliminating impact on your joints and muscles. Try using this low-impact fitness equipment for recovery workouts the day after your harder training days or as substitutions at times when you feel on the edge of overtraining and injury. Treadmills are a natural complement to running and walking outdoors, reducing the impact of running on asphalt and concrete and providing the comfort of training in a climate and weather controlled environment. Alternating some of your running or walking workouts with time on your treadmill may reduce your chances of injury as you acclimate to working out outdoors. Your treadmill can also help you stick to your training schedule when weather or personal demands prevent you from working out outdoors. You can also customize your workouts to prepare for hills by running at an incline. Since running on the road is a different experience from running on a machine, you'll want to avoid doing all of your training indoors.

Have fun! Don't get so wrapped up in your performance the day of the event that you lose sight of your gains on the way to the starting line. Choosing a competitive event brings new energy to your workouts and can give you an edge in meeting your fitness goals. By signing up and committing to training, you're already a winner!

Weigh in: Do you plan to compete in a road race or other sporting event this year? How are you using your home fitness equipment to prepare?

National Heart Health month may be over, but there's no reason to lose focus of conditioning your ticker. Most Horizon Fitness equipment models include a heart rate monitor to make keeping track of heart rate during your workouts quick and convenient, but are you really getting the most from this feature on your treadmill, elliptical, or exercise bike? Whether you’re a well conditioned runner or a beginning exerciser, keep reading for a few tips on getting started with heart rate training.

Know your Max: The first step to using your heart rate for a more effective workout is getting a good estimate of your maximum heart rate, since any targeted heart rates for your workout will be based on a percentage of this number. Estimating your max heart rate can be done in one of three ways, depending on your fitness level.

If you're new to exercise or would like a conservative estimate, the standard formula of 220 minus your age is a good way of determining your max heart rate.

For those who have been exercising for a year or more, the formula given above may be too conservative, leaving you with a lower heart rate than is accurate for your fitness. A new formula of 205 - (.5 x your age) tends to produce a more accurate maximum heart rate for relatively fit individuals.

These two formulas are great starting points for heart rate training, though the most accurate maximum heart rate predictor involves a running stress test. Learn how to complete the test and get more comprehensive information on heart rate training on the Runner's World website.

Determine Your Target: Effective heart rate training means deciding on a target heart rate for your workout based on your training goals. After establishing a base fitness that allows you to work out at 50-60 percent of your max heart rate, beginning exercisers will want to stick to 65-70 percent of your maximum heart rate for most workouts. This level is sufficient for some serious calorie burn and heart health benefits, but is moderate enough to let you to workout daily for long periods of time.

Intermediate to advanced exercisers may want to introduce interval training to your workouts to maximize fat burning and fitness benefits. A simple approach to intervals is to aim to bring your heart rate into 85-95 percent of your maximum effort, maintaining that peak for between 45 seconds and 3 minutes. Between intervals, reduce your effort until your heart rate returns to 75-80 percent of your max. Using intervals as little as once a week (and not more often than three times per week) can lead to serious pay offs in performance and post workout calorie burn.

One final way of using your heart rate monitor, is to monitor the pace of "recovery" workouts for serious runners and athletes. During these workouts, your heart rate should stay below 75 percent of your maximum effort, allowing you to maintain the pace of your workout for an hour or more while allowing your body and mind to recover from your more difficult workouts. You'll find that learning to maintain this lower effort ultimately pays off by boosting your performance at the upper end.

Learn More: The article mentioned above also provides some great resources for books and web pages on heart rate training, including the SportsMed site of Mark A. Jenkins, providing a beginner's guide to heart rate training.

Weigh In: Tell us how you are using the heart rate training features on your home fitness equipment and what you've gained from this approach.

If you're a mother-to-be looking to improve the chances of a healthy heart for your new addition, you can start with a strong pre-natal exercise program. Although you should certainly talk with your doctor about your prenatal workout plans, the old rules of no impact and keeping your heart rate under 140 no longer apply. General recommendations allow a mother to continue her previous level of activity or begin a moderate workout program during pregnancy. If you were regularly using your treadmill, elliptical, or recumbent exercise bike before pregnancy, your new addition doesn't need to put a damper on your home workouts.

Even if you’re new to exercise, you can reap the benefits of increased stamina for labor and delivery, prevent gestational diabetes and prevent overall discomfort through exercise. Just don’t suddenly begin a new strenuous activity. Low impact workouts on the elliptical and exercise bike or walking on the treadmill can prepare you for child birth as well as improve the health of your baby. The convenience of home fitness equipment is wonderful, but swimming is another great option if you have access to a pool.

Need more motivation to get your heart(s) pumping? Recent research shows that the babies of mothers who worked out intensely during pregnancy actually have healthier hearts than the babies of sedentary mothers. "This training response lingers apparently even after birth… Babies born to mothers who exercised while pregnant were found to have healthier hearts than other infants a full month after delivery…the babies born to exercising mothers continued to have lower heart rates and greater heart-rate variability four weeks after delivery than the babies born to the other women. The effect was especially robust in the children whose mothers had exercised the most, Dr. May said; they had the slowest heart rates and presumably the strongest hearts."

When working out for two, just make sure to listen your body and don’t overdo it on the fitness equipment. Wear comfortable, supportive clothing and shoes to accommodate the activity you’re doing. Drink plenty of water before, during and after your workouts and make sure you’re consuming enough calories to support both your active lifestyle as well as your pregnancy (typically an additional 300 calories per day). If you experience any unusual pain or discomfort, stop exercising and consult your health care provider.

Weigh In: Are you continuing your at-home workouts or beginning a new program during pregnancy? What changes have you made to accommodate your new body?

A good rule of thumb for a recumbent exercise bike is to place the arch of one of your feet onto the center of the pedal. Then, release the seat lock latch, push with your foot until your leg is nearly straight, and set the latch. If you are pedaling correctly, with the ball of your foot on the pedal, this should place a slight bend in your knee so that you don’t over extend and cause injury.

On the upright bike, the easiest way to position the seat height is to stand next to the bike. Unlock the seat post and raise the seat unit the top of the seat is at the middle of your hip. Then replace the seat post lock, sit on the seat and check to make sure your leg has the slight bend when the center of your foot is on the pedal. If the seat is too high or low, dismount the machine and raise the seat post up or down one notch and try the fit again. You may also be able to adjust the seat forward or backward to optimize the angle of your hips or to perfect the handlebar reach.

On various indoor cycles, like the Horizon Fitness M4, you can also adjust the bike handlebars vertically for maximum comfort. Start by raising the handlebars so they are slightly above the seat height. This allows for proper posture and alignment for even weight distribution while you’re biking. Make sure you can comfortably reach the handlebars without locking your elbows. You want to have a slight arch in your back, so make sure there’s no strain in your neck and shoulders.

If your indoor cycle has fore/aft handlebar adjustment, you can use that to maximize your riding position as well. After you have positioned your seat fore/aft (if the bike has this type of adjustment), release the handlebar fore/aft adjustment lock and place your elbow on the nose of the seat. Then, extend your arm straight pushing the handlebar with the tip your middle finger until your arm is straight and fully extended. Reengage the handlebar fore/aft adjustment lock.

Once you’ve made initial adjustments, ride for a few minutes and fine tune for the perfect fit. If you’re new to cycling or have taken some time off, don’t get frustrated if you can’t bike 10 miles the first day back in the saddle. Start with a mile or two at a time to get your rear familiarized with the bike feel, especially on an indoor cycle saddle, which is much narrower than a recumbent or upright exercise bike seat. Looking for more tips on how to ride? FitSugar.com also has a great video on how to fit an indoor cycle.

Weigh in: What differences do you feel between a proper bike fit and poor bike fit?

February is American Heart Health Month. Heart disease is the leading cause of death in the United States, but a positive lifestyle, including regular use of your home fitness equipment, can go a long way towards preventing the 2200 deaths per day caused by heart disease. The Centers for Disease Control and Prevention recently launched their Million Hearts national initiative with the goal of preventing one million heart attacks by the end of 2016. Keep reading for the latest research on exercise and heart health to help prevent heart disease in your life and the lives of your family.

Caring for your Heart Condition? If you've experienced a heart attack or heart disease, you can significantly improve your future health through exercise. According to current research, "Participation in moderate-to-vigorous physical activity at least three times per week was associated with a much lower risk of cardiovascular-related death. Physically active participants demonstrated significantly lower levels of body mass, diabetes and inflammatory risk." Talk with your doctor to determine the appropriate intensity for your workouts, working up to using your treadmill, elliptical, or exercise bike for 30 minutes three times per week. Although the majority of health related benefits will occur by reaching this level of activity, you will reap even greater weight loss benefits by working up to longer daily workouts.

Short on Time? If daily workout recommendations seem daunting, there's good news. Current research shows that you can significantly improve your heart health by participating in vigorous exercise just three times per week, a level of participation that reduces men's risk of heart attack by 22 percent. According to the article, “We studied vigorous exercise because of its stronger association with coronary heart disease… The benefits of exercise on a man’s levels of HDL-C, or ‘good’ cholesterol, account for approximately 38 percent of that decrease. Other important markers included vitamin D, apolipoprotein B and hemoglobin A1c.” If you're already using your home fitness equipment regularly, step up your workouts by using the aerobic or interval training settings (available on most Horizon fitness equipment products) to ensure you're getting the most from your three hours per week.

Fitness Enthusiast? For experienced exercisers, interval training may be the most efficient way to improve your heart health. "Intervals boost your heart's stroke volume as well as its efficiency... participants in a 2010 study in the International Journal of Sports Medicine saw an average improvement of 23 percent in stroke volume and a 17 percent increase in VO2 max", lowering your risk for metabolic and heart diseases. Your home fitness equipment may already come with a preset intervals training program that will eliminate the guess work from your workout. New approaches to intervals involve alternating intense cardio with periods of high intensity resistance training. "According to a 2010 study in the Journal of Strength and Conditioning Research, weightlifting may improve blood flow throughout your extremities, which eases your heart's workload." Use your treadmill, elliptical or exercise bike as part of a cardio circuit, alternating with low or no equipment resistance exercises, such as push-ups, squats and lunges.

Weigh In: Does reducing your risk for or recovering from heart disease impact your motivation for working out at home?

Complementing your cardio workouts with strength and flexibility training will make sure you get the most from your home fitness routine. Using your treadmill, elliptical, or recumbent bike will help you to burn calories and keep your heart in great shape, but adding strength and flexibility training to the mix let's you keep your body healthier longer and better able to meet your goals. For an efficient workout, consider adding a mind-body routine, such as yoga, to your schedule at least twice a week. While mind-body workouts have been a hot fitness trend for some time, tailored yoga offerings (think yoga for runners or yoga for strength) have recently become more popular and will give you a workout that is customized towards helping you meet your specific goals.

If you think yoga is all about flexibility, think again. Most yoga practices use your body weight for strength training, giving you a little- to no-equipment workout that allows you to functionally train your body in movements you'll use both in your workouts and daily life. In addition to the flexibility and strength training benefits, yoga will help you improve your concentration and mental outlook through its emphasis on mindfulness and effective use of your breath.

Starting your at-home practice can be as individual as you are. If you're shy about heading into a classroom, use a DVD to become familiar with yoga and to provide a convenient way to practice in your home. For a guide to choosing the right DVD for you, check out prevention.com, which offers a review of recent releases. You can also use on-line resources, such as those offered by Yoga Journal, to create an individualized plan for home practice. For an alternative to weight lifting, check out this strength training workout.

Feeling adventurous? The availability of yoga classes has become more wide-spread in recent years and, regardless of your location, you can probably find an offering near you. Check out the calendars at your local hospitals and medical clinics, as well as health clubs, community centers and (of course) fitness centers for likely venues. Consider dropping in on a few classes or booking some one-on-one time with an experienced yoga instructor to get personalized instruction on your form and approach.

Weigh In: Are you using mind/body workouts to complement your home fitness equipment workouts? What has been your experience?

We’re nearly a month into 2012. Have your New Year’s resolutions fallen by the wayside? There’s still time to pick back up where you left off. Including your Horizon Fitness exercise equipment as part of your New Year's fitness resolution is a great way to jump start or reinvigorate your at-home workouts. Beginning your New Year with good intentions puts you in good company, but if you want your New Year's resolutions to stick, you need to spend a little time using them to frame this year's goals. Follow these tips to make 2012 a year in which you accomplish not only your fitness aspirations, but all of your resolutions.

Get Specific: Rather than resolving to "be healthy," "use your treadmill (or elliptical or recumbent bike) more," or "lose weight," use your resolutions to define monthly progress in the area you focus on this year. If you want to lose weight, decide on an approach and a realistic amount to lose each month. Then, hold yourself accountable by scheduling your fitness and nutrition plan in your weekly calendar and creating monthly appointments to reassess and plan for the coming month. Creating specificity, accountability and a time frame for your resolutions makes it far more likely that you'll see positive progress by this time next year.

Overcome Obstacles: To be especially effective in meeting your goals, include some time exploring your motivation and potential obstacles. If you've tried to make this change in your life in the past, what has gotten in the way? If over-scheduling or family demands are keeping you away from your elliptical, can you enlist the support of a friend or family member to carve out some time for yourself? Also, spend some time taking an honest look at what you'll be giving up in order to meet your goals and develop a list of ways to overcome these losses.

Let Go of Perfection: Lastly, give yourself room for error. If you haven't been working out at all, expecting to jump onto your treadmill every day just may not be realistic. If you miss a day, forgive yourself and move on. Or better yet, build room for a few recovery days into your plan at the start. Don't let your expectations of perfection derail your healthy progress.

Here is some additional advice on making realistic resolutions. One tip from the article is to "Make sure that your goals are specific enough for you to recognize success and that they are realistic for your schedule, needs, and abilities.” For example, "People set really vague general goals that are hard to keep," said Melissa Jones, licensed psychologist. "But there a few things people can do to set goals that are more likely to be achieved."

For more suggestions on making your New Year's Resolutions a reality, view this collection of resources at SparkPeople.

Weigh In: How are you doing at meeting your New Year's Resolutions? What strategies are helping you to stick to your goals this year?

Want to guarantee your placement among the successful who stick to their New Year's Resolutions this year? Follow these tips to make sure your changes are permanent.

1. Don't put it off. Start thinking about your resolutions early and look forward to the changes so that you can avoid letting just one more day, week, or event go by.

2. Examine your motivation. Make a list of pros and cons associated with the changes you want to make. Sure, there are a lot of advantages to eating healthy and exercising, but you'll also be making some very real sacrifices. Be honest about what you're giving up so you can see the advantages outweigh the losses.

3. Be Specific. It's easy to say you're going to "eat better" or "exercise more," but unless you define what that looks like (i.e. five veggies a day or three runs a week), it's easy to fall off track.

4. Be realistic. We all want to see results now. Although losing 50 pounds in a month or jumping off your couch to finish a March marathon can be done, it will cost you in terms of injuries and damage to your health. Make 2012 a healthy happy year with resolutions you can realistically accomplish and maintain for the long term.

5. Break it down. You may not change everything in your life overnight, but a few small changes over the course of the next year can add up to a big difference by December 31, 2012. Try setting daily, monthly and weekly goals to keep yourself on track.

6. Plan for the Unexpected. Give your resolutions enough flexibility to allow for family demands, travel and work deadlines. Think ahead to the challenges you will face and develop a plan to stay healthy even when the going gets tough.

7. Write it Down. Once you've defined your resolutions and set your dates, put them on your calendar. This makes your changes real and achievable.

8. Enlist support. Let your family know what you're doing (and make sure they're on board), see if you can get a friend to join you in your efforts, hire a personal trainer, or take your intentions public by putting them out on Facebook. This gets others involved in your success and ready to provide you with support when it gets tough.

9. Don't beat yourself up. Successful resolutions are a marathon, not a sprint to the finish. Sure, you might miss a run or indulge in a big slice of cheesecake. The key is not allowing those bumps in the road to throw you off course. Keep your eyes on where you're going long term and congratulate yourself on the progress you've made.

10. Talk about it. You've already created your support network. Now, tell them how you're doing, often. This keeps your resolutions real and keeps you accountable.

Weigh in: Have additional tips or what to share how these tips have worked (or not worked) for you? Share those thoughts here.

Whether you're satisfied with your progress using your home fitness equipment or are stressing over trying to squeeze in workouts between holiday activities, finding balance both in and beyond your workouts is tough during the holidays. Although the practice of mindfulness has its benefits (ranging from reduced anxiety to lowered cancer risk) any time of year, the busy holidays and dark, dreary days of late December may be one of the best invitations for bringing this practice into your own life. Check out this article from Psychology Today to learn how “work meditation” can help you release yourself from judgment and relieve, or avoid, stress.

Being mindful is simple, can take as little as a few minutes each day and is likely to lead to a less stressful, happier holiday for you and those around you. Improve your overall level of health and put mindfulness into practice with these steps. Also, Yoga Journal offers some simple tips for bringing mindfulness into your celebrations this year. These tips are great ways to enjoy your holidays more and many of them can also be used to enhance your experience as you stick to your workouts, whether on your Horizon Fitness treadmill, elliptical, recumbent bike or in the gym. Think about setting an intention for each workout and renewing your commitment to being healthy in the coming year then notice how this helps you to stick to your exercise program during this busy time and results in better health and satisfaction with your home fitness program.

Weigh In: What are you doing to help balance the demands of your health and fitness with commitments outside of your workouts? Share your experience!

Holiday Challenge #1: The Holiday Party. High calorie hors d'oeuvres, a festive atmosphere, lots of libations and late nights spell disaster for your waistline. To beat this challenge, wear a party outfit a little on the snug side and choose wisely when it comes to liquid calories. Start with sparkling water and alternate any alcoholic beverages with sparkling water or diet soda throughout the night. Find a place to socialize away from the snacks and choose only the foods you really want. If the event is later in the day and you're likely to be famished, have a small snack high in protein before you arrive to take the edge off your appetite and leave you with room for better choices.

Holiday Challenge #2: The Office Break Room. From Thanksgiving to Valentine's Day, the break room and reception area brim with calorie-dense temptations. Although the indulgences are small, their sheer volume and constant presence make them one of the biggest holiday health threats. Your best option? Avoid these areas whenever possible and bring your own healthy snacks to work. Fill up on nutrient-dense, high-volume food, such as fresh veggies and fruit, whole grain crackers and air-popped popcorn. Keeping your tummy filled with the good stuff makes you less likely to snack out of desperation throughout the day. This is another good reason to avoid skipping meals and make sure you're adequately hydrated.

Holiday Challenge #3: Family Festivities. There may only be one Christmas day, but most of us will be heading for multiple celebrations with close family, extended family, in-laws and dear friends. Those get-togethers usually involve long afternoons or evenings, frequent beverage pouring and lots of opportunities for "just one more" cookie or appetizer. Bring a healthy dish (or snack) to share, stay away from seconds and use your calories wisely on special foods, rather than those you can have anytime of the year. When hosting, be careful about grazing while you cook and cut back on the fat and sugar in your meals. To lighten up your holiday favorites, check out this article and these suggestions.

Holiday Challenge #4: Seasonal Goodies. Knowing that our Christmas favorites will only be here for a short time makes it easier to rationalize overindulgence. How do you combat the urge? Don't deprive yourself. It's likely to lead to feelings of guilt or regret when you cave. Instead, eat slowly and enjoy the occasional festive treat. Use a plate for your snack to eat less and enjoy it more. If you're sharing with a crowd, don't purchase or prepare your contributions too far in advance. Having them around just invites temptation. Finally, if you can take it or leave it, you're better of leaving it. Food gifts can be donated to a local food pantry (or inflicted on your co-workers through the office break room) rather than kept in your home.

Holiday Challenge #5: Crazy Schedules. December’s last minute gift shopping and long hours before vacation leave most of us starving in a nutritional wasteland at some point. Plan ahead. Avoid getting too hungry, which leads to poor nutritional choices. Know the menu of a few favorite fast food restaurants. Most have healthy options to get you through. You can also defeat this holiday demon by packing healthy snacks containing enough protein to sustain you through your errands. Peanut butter and jelly, cheese and whole grain crackers, and vegetables and hummus are all great grab-and-go options. Pack a bottle of water to avoid packing on empty liquid calories.

Enjoy your holidays! Rather than emphasizing deprivation, planning ahead lets you choose when to indulge guiltlessly. Including time for a few quality workouts on your Horizon Fitness equipment will help keep the calorie laden comforts of the season from hitting you hard in the New Year.

Weigh In: How are you keeping up with your fitness efforts this holiday season?

If you're using your home fitness equipment regularly, you've got yourself covered in the cardiovascular department. But have you found a way to round out your routine? A balanced fitness program includes three components – cardiovascular exercise, strength training and flexibility training.

The benefits of a well-rounded routine consist of:
• Injury prevention and recovery
• Increased motivation and energy
• Improvements in muscle and bone mass
• Better long term physical and mental health

By using your warm-up and cool-down effectively, you can achieve these benefits while adding only a few minutes to your current routine, or you can alternate your cardio workouts with strength- and flexibility-focused workouts to get an even bigger cross training benefit.

Strength Training: You can add strength training to your home workouts by using your warm-up effectively. Start with a few easy minutes of cardio on your elliptical, treadmill or recumbent bike. Then, complete 10 minutes of body weight exercises such as push ups, planks and squats, repeating to fatigue. Follow your strength training with your planned cardio workout. For ideas on adding a simple strength training component to your workout, check out these suggestions from the Mayo Clinic or this at-home workout.

Extra Credit: You can take your strength training further by investing in a few dumbbells or resistance bands to expand the range of exercises available. For ideas on a full at-home, strength training workout that will complement your cardio routine, check out the ideas here.

Flexibility: If you're pressed for time, consider adding flexibility training to your routine by extending your cool-down slightly with some gentle stretching. Stretching your muscles when they're already warmed by your cardio routine allows your workout to be more effective. Slow and gentle is the way to go here, concentrating on areas of your body you know to be tight. Common culprits are the calves, quadriceps, hips and chest.

Extra Credit: For a deeper stretch and bigger mental boost, consider adding a yoga DVD, class, or home workout to your week. Many yoga poses include weight-bearing exercises, allowing you to address your needs for strength and flexibility training in one workout. The emphasis on mindfulness and effective breathing also contribute to improvements in mental awareness and pain tolerance and reductions in depression. Yoga Journal is a great resource for seeking out classes and teachers, finding suggestions on a DVD that will meet your needs, or information on starting a self-guided home routine.

There's no question that most home fitness enthusiasts see the benefit of staying healthy in the long run. By improving your overall fitness through cross training, you increase your chances of staying healthy, injury free and motivated to continue your workouts. Read more information on the benefits of cross training.

Weigh In: Do you complement your elliptical, treadmill, or recumbent bike workouts with cross training? What works well for you?

It's a sad truth that most regular exercisers find themselves recovering from an injury at some point, either fitness-related or otherwise. The decision to pull back or push through the pain can be a tough one. When recovering from an injury is your top fitness priority, how do you choose your next step? Here are three tips to recover from an injury, as well as prevent future injuries.

Avoid Injury. Common sense advice is smart, but can be forgotten or overlooked, so start with the basics. Take time to warm up and cool down before and after exercise, no matter the level of intensity. Maintain regular moderate physical activity throughout the course of the year rather than striving for sudden bursts of high demands, then taking a few weeks off. Supplement days you can’t make it to the gym with easy at-home workouts using bands or body weight for resistance. If you typically exercise outdoors, a piece or two of indoor fitness equipment, like a treadmill or cross trainer, will keep you on track when the weather will not cooperate. Lastly, listen to your body closely.

If you notice ongoing, nagging aches and pains, it's better to seek the advice of a Physical Therapist early. A good Physical Therapist will assess your movement and anatomy and provide simple recommendations for injury prevention through stretching and strengthening exercises that complement your regular routine. Click here for more on the benefits of physical therapy. Another article from the New York Times offers some advice on separating the witchcraft from the science and advice on finding a good physical therapist. Finally, click here for more tips on avoiding injury.

Treat Yourself Well. When recovering from an acute injury, remember the acronym RICE (rest, ice, compression, elevation). For the first two days, try to avoid any activities that increase soreness, ice the area for no more than 15 minutes at a time multiple times throughout the day and consider applying compression using a compression bandage or brace (available through most drugstores or pharmacies). Many people find that elevating their injury and taking Ibuprofen, if approved by your doctor, is also helpful in reducing painful inflammation.

After two days, try to gradually return to your regular activities. If you find that your pain is getting worse or feel that you are re-injuring yourself, it's time to seek medical advice. Find more information on diagnosing and treating sports-related injuries through the National Institute for Health.

Don’t forget to eat well. Maintaining a healthy diet that includes the proper nutrients and vitamins is a good rule of thumb for everyone, but especially for those who exercise frequently or have suffered from an injury. Drinking an extra glass of milk or eating a container of yogurt will not speed up the process of healing a broken bone, but it will provide the calcium you need to keep your bones strong and avoid osteoporosis.

Vitamins are also essential, but look for vitamin-rich produce before buying a bottle of supplements. Also, look for mineral- and protein-rich lean meats, yogurt and milk. Your muscles rely on the essential amino acids found in complete proteins to rebuild and recover from tears and injuries, among other things.

Stay Fit. Once you make it past the acute part of your injury and are maintaining fitness as you recover, you'll find that your home fitness equipment provides great options for reducing or removing the impact of your workouts. If you're used to running outside, using your treadmill and elliptical trainer for running or walking indoors can provide a lower impact option, as well as reducing the likelihood of slipping due to inclement weather. If you're not up to the impact of a treadmill or the upright position of the elliptical, recumbent exercise bikes offer a great workout for your heart without stressing your low back, knee or hip joints. Indoor fitness equipment also provides the peace of mind that you don’t have to struggle to find a way back home if you’re unable to complete a workout.

As you recover from an injury, emphasize quality over quantity in your workouts. Focus on the purpose of each workout, rather than logging a lot of "empty miles." Try to give yourself more days off between tough workouts so that you can use the extra time to heal. If you're used to running every day, add in more walking and elliptical or recumbent workouts, with one or two quality running workouts per week. Adding in cross training activities, such as yoga or weight lifting can help you avoid re-injuring yourself and fill out your workout week during your recovery. Click here for more tips on training through injury.

Weigh in: Have you found yourself recovering from an injury while working out at home? What frustrations and successes did you experience?

By design, it’s common for treadmills to offer superior cushion and shock absorption to running on concrete or asphalt. The treadmill’s cushioning system can range from one, very simple area of cushioning to multiple cushioning zones. Many Horizon Fitness treadmills, including the award-winning T202 and T101, feature a variable cushioning system made up of elastomers between the belt and frame with varying densities to create different levels of support and cushioning throughout the deck. This feature is designed to work the way your body does and mimics that of a running shoe.

A well-cushioned impact zone in the front provides maximum cushioning to absorb the initial strike of your foot, similar to that of the padded heel of a running shoe. In the middle of the deck, a moderately cushioned transition zone provides comfort with stability as you move through your stride. Finally, the back of the deck is fitted with a firmly cushioned push-off zone to achieve maximum momentum into your next stride. More zones and thicker cushioning provide more support for each part of your stride, and faster recovery between workouts.

It’s a great idea to go to a store near you, if you can, to take the treadmill for a little test drive. For folding treadmills, lift the deck into the storage position to inspect the elastomers for yourself and see if and how they differ from the front of the machine to the back of the machine. Find a Horizon Fitness dealer near you.

View our video on choosing the right piece of fitness equipment for you.

Weigh In: What features are most important to you when shopping for a treadmill or another piece of fitness equipment?

If you think Personal Trainers exist only in the realm of celebrities and gym rats, think again. Personal Trainers have become affordable and accessible without ever setting foot in a gym. If your home fitness routine has become a bit stale, or if you're having trouble getting started using your new elliptical or treadmill, investing in some time with a professional may be just the ticket to getting the most from your home fitness equipment.

Do you need a Personal Trainer? Although working out at home is the most convenient option for getting in your regular workouts, it can also leave you a bit isolated in designing and carrying out your fitness program. A personal trainer can help you get started on a fitness program, make recommendations for purchases that will complement your routine, bring variety to your program and keep your workouts challenging. Committing to regular appointments can also help keep you motivated and honest about sticking to your program. If you have health concerns or health-related goals, many trainers can also provide you with fitness assessments (such as body fat testing) and a willingness to work one-on-one with your health care provider to ensure your program will meet your needs. You can check out this article for more great reasons to consider investing in a personal trainer.

Find the right person. Personal trainers have traditionally been associated with health clubs, but today's trainers are more accessible than ever. Many trainers offer in-home or on-site sessions (such as meeting you at your office or in an outdoor location during lunch or after work). If you know of friends or family members who have had positive experiences, they may be able to provide you with a reference. Checking local advertisements, as well as online search tools (see the end of this article for an easy-to-use tool) is also a great way to search for professionals that may fit your needs. A reputable trainer will hold a credential from at least one NCCA certified organization (find a list of those organizations). Common certifications include: ACE, NASM and NSCA among others. Your trainer should also hold current certification in CPR and carry personal liability insurance.

Get the Most from your Personal Trainer. Personal training rates vary from $20-$100 per one hour session, with the lower end rates typical for group and package sessions. Before committing to a trainer, schedule an interview to check out credentials and talk about your expectations. Ask your trainer what they will do to keep you motivated, how often they will change your routine, what sort of assessments you can expect and for references of current clients. Discuss refund expectations, as well as cancellation policies and time limitations on the use of sessions purchased.

Although a trainer is a great way to establish diet accountability and is likely to provide you with tools that will help you measure and monitor your intake, unless your trainer is also a Registered Dietitian, he/she can only offer limited nutritional advice. Be concerned if your trainer pushes nutritional supplements because they are unnecessary for most individuals and the trainer may be receiving a substantial commission.

Finally, discuss the frequency of your sessions. If you're having difficulty staying motivated, meeting with your trainer on a weekly (or even more frequent basis) can help to drive your workouts. Scheduling a monthly check-in can provide you with frequent updates and a plan for your workouts, while giving you the independence to work out on your own. Many trainers will also offer small group sessions, providing training for you and a partner at substantial discount over one-on-one rates.

Weigh In: Have you used a Personal Trainer to get more from your home fitness equipment? What worked (or didn't work) well for you?

Ever find yourself wondering just how big your servings of fruit should be? Or how many protein servings you need in a day? In June of 2011, the U.S. Department of Agriculture replaced MyPyramid with MyPlate to offer the public a better visual tool to use in determining our nutritional needs.

You can find a summary of Dietary Guidelines for Americans at www.choosemyplate.com. Whether your goal is to lose weight or keep your family eating healthy on a tight budget, you'll find recommendations and tips based on current research and nutritional practices throughout the website. Another great thing about the website is the interactive features that provide more information on current nutritional recommendations and findings for each food group. You can even develop customized recommendations based on your age, BMI and activity level. Click here for a closer look.

Weigh In: What do you think of the new Dietary Guidelines? Have you tried using them to develop a menu for you and your family?

Perhaps more than any previous generation, baby boomers are committed to staying active as they age. Although we know that exercise is essential for a long life and physical health, recent research is beginning to demonstrate its importance for maintaining memory and mental health over the long term. Unfortunately, only about half of the baby boomer generation is exercising as much as they need to. If you're looking to stay healthy and strong as you age, try some of these tips for developing a fitness routine at home.

Keep it Consistent. Consistency is the most important part of ensuring the success of your fitness routine. Brisk walking on your treadmill, cycling on your recumbent bike, and using your elliptical in the comfort of your home are all great ways to maintain cardiovascular fitness that will benefit your body and your brain. A good program will have you exercising for at least half an hour most days of the week to maintain your fitness. If you're looking to lose weight through exercise, you need to gradually increase that time to 60-90 minutes most days. If you can't fit it in all at once, try scheduling exercise breaks of at least ten minutes throughout your day.

Balance Your Workouts. Cardio is important, but a good routine will also include strength and flexibility training to decrease injury and promote skeletal and muscular health. You don't need to schedule separate workouts to get the benefit of these types of training. Try including some body weight exercises (such as push-ups and squats) after you've warmed up with a bit of cardio exercise. This will help you maintain better form and burn more calories during your workouts. If you're looking to add some weight to your workouts, resistance bands are widely available and easy to use at home or on the road. Flexibility training can be added to the end of your workouts to avoid injury and balance any tight areas of your body. Click here for more tips on creating a balanced fitness routine.

Enjoyment. Sticking with your fitness routine is much easier if you're having fun. Find activities you like and ways to make your routine enjoyable. Many models of Horizon Fitness Equipment come equipped with docking stations that allow you to include music in your workouts and personal fans to make your workouts more comfortable. Teaming up with a friend or partner for weekend activities or joining in on an athletic fundraising event, such as a heart walk or cancer prevention fundraiser, can be a great way to keep your motivation high and add social connections to your workouts.

Avoiding Injury. It’s more possible to have fun with your fitness routine when you avoid injury. Although a consistent, balanced routine will go a long way, you should also check with your doctor for advice on how to begin the right program for you. Start your workouts slowly with a warm-up of your planned activity and include gentle slow stretching after your workout to reduce soreness the next day. If you're noticing sharp pains or inflammation associated with your workout, it's time to get a doctor's opinion. And finally, remember to schedule some rest between workouts. Strength training should not be done more frequently than every other day and hard workouts should be limited to two or three times per week. Click here for more ways to avoid injury.

Weigh in: Are you a baby boomer who's committed to staying fit as you age? Share your story with us here!

Fall is in the air. The air is crisp and the kids are back in school. What a great time to start a home fitness program! If you've been increasing the intensity on your fitness equipment or trying a completely new activity, you've probably been introduced to Delayed Onset Muscle Soreness (DOMS), the extreme fatigue and ache that sets in a day or so after your workout and usually lasts for about 48 hours. How do you cope?

First off, the good news, a bit of DOMS means that you're doing something right. When we exercise in a new way or at a greater intensity, we cause microscopic tears in the muscles used. Although these tears heal, we feel inflammation, increased blood flow and overall achiness in the affected muscles. That soreness you feel means that you're actually getting stronger and your fitness is increasing. While some soreness is nearly unavoidable, there are things you can do to control and reduce the pain.

The Day of Your Workout
Cool Down: The newer the activity or more difficult the workout, the cool down is more important. By gently stretching after your workout, you return your muscles from their contracted working state to the length you use every day. Try ending your workouts with a slower pace of whatever activity you just completed and finishing with some gentle stretches of the major muscles used – big victims of DOMS tend to be the quads, shoulders and glutes. Eccentric activities that cause the muscle to lengthen while working, such as running downhill, are the biggest contributors to DOMS. You can keep soreness under control by gradually increasing these types of demands during your workouts.

Proper Nutrition: Because DOMS is related to the healing process of your body, giving your body the best recovery diet possible will reduce the pain and get you back in the game more quickly. The 45 minutes after your workout are the most important for meeting your recovery nutritional needs, so don't overlook your post-workout nutrition. Include a combination of carbohydrates and protein in whatever snack you choose immediately after your workout. Some suggestions include fruit and low-fat yogurt, a low-sugar protein shake, or an omelet. Then incorporate a diet high in nutritious carbohydrates (think vegetables and whole grains) and lean protein for the next 24 hours. Helpful vitamins and supplements include antioxidants and fish oil to reduce inflammation and increase healing and circulation.

The Next Day
Heat: As long as you're not noticing a sharp, localized pain, heat is a great way to reduce the effects of your tough workout. Try a hot bath with Epsom salts or a heating pad on the most painful areas. Heat will reduce the stiffness of your muscles and further step up the blood flow to speed the healing process.

Massage: Treat yourself to a professional massage while you start your new routine, or talk your honey into helping you out. You can also self massage using a yoga ball (or racquet ball) or foam roller. Click here for a demo of how it's done.

Active Recovery: You may not feel like leaving the couch, but it's probably the one thing that will make you feel better. The day after a tough workout, try to schedule a gentle walk or bike ride, an easy yoga session, or a bit of time in the pool. If you have fitness equipment at home, you don’t even need to get out of the house, or your pajamas, to get in some light activity. Gently working your muscles through their range of motion will remove the waste products associated with their recovery and ultimately leave you feeling better.

The Day After That
Get back to it. One of the greatest motivating factors for keeping up your workouts may be avoiding an extreme case of DOMS. As you continue your healthy new habits, you'll find your body adjusting and your soreness diminishing. While DOMS is usually the worst for a new exerciser, it is an indication that you've done something right by making new demands of your body. Over time, you'll need to step up the intensity and seek out new activities if you want to keep feeling the burn. Increase the elliptical or bike resistance or treadmill incline if you’re working out at home or take to the hills during your outdoor workouts if you’re looking for more of a challenge. Click here for more information on coping with muscle soreness.

Weigh In: Have you experienced soreness while starting a new home fitness routine? What's been helpful for you?

Accessibility:  While nothing beats a beautiful spring day, we all know that the weather can be unpredictable at this time of year.  With planned indoor workouts you can maintain enough flexibility to enjoy the outdoors when the weather and your schedule permits, while taking advantage of the convenience of your fitness equipment to continue your training when long days and bad weather get in the way.

If your Christmas break has extended well into the New Year, you may find yourself wondering how to get back on track to enjoy the summer. Getting back into your fitness routine after a long break can be challenging, so here are a few tips to help you succeed.

Honest Assessment:  Assess your current fitness and start from there.  Many would-be athletes jump into their new program with great intentions, but find themselves struggling with fatigue or injury by the end of the second week.  A successful program starts with what your fitness is, not what you think it should be.  If you're a runner who's taken some time off, start with a walk/run program and increase the time spent running each week.  If you've been sitting on the couch rather than your recumbent bike this winter, starting with a short routine that will get you moving is more effective than jumping into a challenging hill workout.

Establish a Plan:  At first a successful plan may be more about showing up for the workouts than the miles covered.  If you're just getting started on cardio exercise after a long break, commit to a plan that gets you moving every day for a set period of time (20-30 minutes is a good start) .  As you succeed at sticking to these workouts, increase the duration of your workouts each week by 10% until you find yourself meeting your goal.  Wondering what that goal should be?  If you're looking to lose weight from working out, you want to work up to at least an hour per day.  For weight management and overall fitness, 30 minutes most days of the week is sufficient.  Your Horizon fitness equipment makes it easy to keep track of the duration of your workouts and to stick to your training plan through features such as the Advanced Goal Center available on some models of equipment.

Create Accountability:  Find a way of building accountability in to your workout plan to stay on track.  Local running and walking groups can add a social aspect to your workouts, motivating you to stick to your program.  You can also use a calendar to break down your training program and planned increases, track your workouts in your schedule, and using online communities to report and track your workouts.  Horizon's fitness equipment offers motivating features such as Nike + iPod, which lets you save your workouts directly to your iPod and track your progress over time through the NikePlus.com community and resources.  For more on this feature, check out this link. 

Reassess Periodically:  As you stick with your program your body will adapt and grow stronger quickly.  Continue to slowly increase your workouts every week or two and consider adding a new challenge to your workouts after the first four to six weeks of sticking with your new program.  You'll find challenging options in the programs offered through your Horizon fitness equipment.  You may want to consider adding in an interval or hill workout each week to boost your fitness further and enjoy the energy-boosting effects of these workouts on your metabolism. 

Weigh In:  We'd love to hear how your spring training is going.  How have you used your Horizon Fitness Equipment to see progress in getting your training on track this spring?

If you're hoping that your home fitness equipment will boost your weight loss, you're in good company.  Of the over 6000 people included in the NWCR, 89 percent have combined diet and exercise and nearly all (98 percent) exercise at home.  If you think that you can't tolerate the impact of intense exercise needed to lose weight, consider putting your treadmill to use.  Among NWCR members, walking wins as the most popular form of exercise.  For a summary of the findings of the NWCR and some tips on what it takes to succeed in your weight loss effort, check out this link.

Weigh In:  Have your home gym workouts contributed to your successful weight loss efforts?  We'd love to hear from you!

By Joli Guenther, MSSW, NASM

If you've been sticking to your elliptical and treadmill workouts this winter, recent research has some good news for you.  Check out this link for an article on some of the benefits of winter workouts.  Keeping active during the winter can stave off Seasonal Affective Disorder (i.e. the winter blues) during the shortest days of the year, which results in you and your body being in a healthier place this spring.  This article shares even more good news…

"Getting active this time of year can help in unexpected ways. It shifts your body to instinctively make wiser food choices while also raising your mood and energy level,” says Jonathan Erhman of the Clinical Weight Management program at Henry Ford Health System's Center for Athletic Medicine in Detroit.

"There's evidence that people who become routine exercisers change their diet just naturally. They tend to eat healthier, and it's not always a conscious decision. It seems to come from just being active.”

For more on the benefits of combining exercise and diet, check out this link.  A controlled study of people who lost weight through diet alone and those who lost weight through diet and exercise demonstrated the beneficial effects of exercising while losing weight.  Those who exercised while dieting improved their overall fitness and the functioning of their internal organs, even though both groups dropped weight.  In this study, exercise "was the deciding factor in whether an individual improved his or her blood pressure and cholesterol levels, and cardiovascular fitness."

Weigh in:  Did you keep up your workouts this winter using your treadmill, elliptical, or recumbent bike?  If so, how are you feeling with spring around the corner?

You know that getting the most from your home fitness equipment takes more than just jumping onto your elliptical or treadmill for the same workout each day, but deciding what to do next can be overwhelming.  Working with a personal trainer is helpful to keep things challenging or to learn proper technique, but most of us can get great results at home just by putting a little extra thought into our training.   Try a few of these tips to get the kind of results you'd expect from paying big bucks to work with a personal trainer. 

Goal Setting:  Working with a personal trainer brings structure and focus to your workouts.  You can get this advantage when using your fitness equipment at home by deciding on your major goals (frequently weight loss or performance improvement) and breaking them down into weekly and monthly goals.  Once you know what you're hoping to achieve each week, you can structure your workouts accordingly.  For more on planning your workouts, check out my previous blog on Periodization here.  

Accountability  Knowing that you will have to check in each week and having someone hold you accountable for completing your workouts is a huge benefit to working with a personal trainer.  You can recreate this accountability with a little planning and using your natural supports.  A workout buddy or an online forum may be a natural fit for you. Choose your partner carefully and make sure they're as committed as you are.  I've seen workout partners derail each others efforts by giving each other an excuse to head for happy hour or lunch rather than hitting the scheduled workout.  You can also try beginning a personal journal and reward system to keep track of your performance. 

Diet  Cardio is important but don't overlook the effect of diet on hitting your fitness goals.  Current research is proving what we knew all along…that weight loss happens most effectively when we combine diet and exercise.  If you're not keeping track of your diet, you may unconsciously be consuming enough calories to undo the good of your workouts. Counting calories and food journaling are effective, but can be time consuming.  You can also try taking a month to break some of the habits that are keeping you from hitting your ideal weight.  Good targets include dropping sugar, alcohol, and second (or oversized) helpings from your diet.  Hitting these common culprits will keep you from making up for your increased caloric output with hidden calories.

Hit the Weights  In addition to burning more calories and adding definition to your form, strength training makes your cardio workouts more effective.  By increasing your range of motion, power, and stability, strength training will let you work out harder with a lower risk of injury.  Try alternating every four to six weeks between body weight exercises (such as push-ups and squats) to improve your range of motion and stability and those using free weights, such as dumbbells, to improve your strength. 

Weigh In:  What have you done to get more out of your home fitness equipment?  What tools and techniques have helped you to reach your goals?

If you cleaned up your fitness routine with the New Year, the end of January is a critical time.  Your work should be paying off with a few pounds lost or gains in strength and performance, but you're also facing the challenge of maintaining your motivation each week.  What's going to keep you sticking to your resolutions this coming year?

Overcome Obstacles:  Having fitness equipment at home is a huge advantage in sticking to your workouts, but there will still be days you find yourself struggling to stick to the plan.  Think over the last few weeks.  When you've succeeded in meeting your fitness and eating goals, what went right on those days?  Developing solutions to potential obstacles can pay off in a big way by helping you identify and solve your fitness foes.  Small investments, like lining up help with childcare or dinner preparation a few days a week or remembering to pack your clothes and seek out the hotel elliptical and treadmill during business travel can make a big difference in sticking to your fitness plan in the long haul.

Reward Yourself:  Think about your specific goal.  If consistently using your home fitness equipment is your goal, keep track of the workouts you've completed in a desk calendar and reward yourself regularly (try every 6-12 workouts).  Rewarding yourself for losing a set number of pounds or meeting performance goals every three to four weeks can work for weight loss or performance enhancing training programs.  A good reward is something you enjoy, but that feels like a splurge…a massage, a gift card for your favorite store, or a night on the town with friends or your significant other are all great ways to celebrate your achievements and keep you on track.

Change it Up:  If you started a new routine at the beginning of the year, start planning where you're going next.  We've all heard that our body tends to plateau after 4-6 weeks of the same training program, so it's important to keep changing things up.  As you end your first training cycle of the year, it's time to plan for your late winter/early spring training routine.  For some ideas on how to plan, check out our previous article on periodization here. 

Weigh In:  Good luck on making 2011 your fittest year yet.  We'd love to hear more from you.  Have you stuck to your healthy intentions for 2011?  What are your challenges and what's keeping you on track?

By Joli Guenther, MSSW, NASM

When it comes to sticking to (or starting) your exercise routine, using your home exercise equipment is the most convenient workout available.  You don't have to pack a bag, travel to the health club, or share your shower with a roomful of strangers.  Here are a few other reasons you might choose to stay away from the gym this January.

Crowded Facilities  With the New Year comes lots of new faces.  January is the biggest month of the year for gym membership sales.  While most of these folks will be AWOL  by the end of February, health clubs will be working at or near their capacity during peak times throughout the winter.  This means that you can end up waiting for a machine, dealing with time limits that prevent you from getting a full workout, and sharing equipment with the sneezing, sweating guy next to you.

On Display  While a select few seem to enjoy the feeling of being watched while they workout, when you're in the middle of the gym floor, it's easy to feel self conscious.  No one likes learning to operate a new machine in front of everyone else there, especially when those people are keeping track of whether you've exceeded the 30 minute limit.  There's also the coordination of learning your best stride on an elliptical or treadmill (admit it, we've all tripped over our own feet on that moving belt).

Germs  While we try to keep it under control, it's no secret that "health" clubs are petri dishes for the germs and viruses that circulate during cold and flu season.  Sweaty machines and towels, damp locker room floors, and drafty entries are just a few of the ways that germs get passed around.

Etiquette:  Too much cologne, body odor, or the smell of the burrito your neighbor had for lunch can really detract from your workout.  Another favorite is the neighbor who sprays the equipment and treats everyone in the vicinity to a disinfecting shower.  A friend of mine also shared a story about an unusual request that he not clean his equipment since the next user enjoyed the sweat on the machine…ummm…okay.

Weigh in:  Do you have a funny, embarrassing, or distasteful health club story that motivates you to use your home gym?  We'd love to hear it!

By investing in your Horizon fitness equipment, you've taken a huge step towards making your workouts convenient and comfortable.  Have you thought adding in some outdoor winter workouts to keep the fun in your fitness routine this winter?  While short days and chilly temps can make an outdoor workout seem daunting at this time of year, getting outside can be a great complement to your day to day routine.  Outdoor workouts can give you a big lift psychologically, make the winter seem livable, and give you a leg up on your spring training.  So what are the keys to making outdoor workouts possible?

Dress for it!  There is no bad weather, only bad clothes. Take advantage of the post-Christmas sales to set yourself up, if you don't already have the layers you need to hit the trails.  For aerobic winter sports (think snow shoeing, running, or cross country skiing), layers are key.  Generally you'll need to be prepared for up to three layers on your upper body and two on your lower body.  Next to your skin, you want a synthetic layer that will wick moisture.  A thick pair of running tights and a tech top will do here.  Add a wind breaker on top (preferably one with ventilation).  If you're out in the snow or the temps are under 15 or 20 degrees (depending on your comfort level), you'll want to add a similar layer on the bottom.  In very cold temps (low teens and single digits), add a third layer to insulate on top (think fleece and wear it under your wind breaker).  Remember to wear a hat or head band and light weight gloves.  Though not essential, additional nice-to-have items include a lightweight pair of wool socks and a neck gater to cut down on drafts.   

Warm up!  Warming up inside can make getting out the door a lot easier.  Some tricks you might try include throwing your clothes in the dryer for a few minutes, taking a hot shower (just wait until afterwards to soak your head), or doing some brief cardio on your exercise equipment.  The key is to warm up enough to barely begin sweating.  Too much and you'll get chilled when you head outside. 

Go for it!  Even the roughest winter has a few nice days.  Take advantage of the few times that the weather and your schedule allow you to get outside to soak up some daylight and fresh air.  Keep your routine flexible enough to have a back up plan, then head out the door when opportunity presents itself. 

Weigh in:  We'd love to hear what keeps you going during the winter months, both on and outside of your fitness equipment.

Use Your Horizon Fitness Equipment to Keep your Winter Workouts Strong

By Joli Guenther, MSSW, NASM

Finding yourself wondering how to stay motivated this winter?  We all know the challenges that make it easy to get derailed…shorter days, busy holiday schedules and colder weather make cuddling up on the couch so much more tempting than that evening run you told yourself you'd stick to.  By adding home fitness equipment to your arsenal, you've already found a way to beat the weather and work with your schedule.  Try adding a few of these motivational tricks to your winter routine, and you'll find yourself ahead of the pack this spring.

Play the mind game.  Working out makes you feel like…working out.  Succeeding at sticking to your workouts is its own motivating factor.  We all want to be that committed exerciser, keeping our workouts strong year round.  Use this to your advantage the next time you feel like skipping your workout.  Think about the self satisfied feeling you'll have while wrapping presents or baking cookies after your morning run.  Consider how much more enjoyable that Christmas dinner will be when you aren't feeling guilty about letting yourself go over the holidays.  Schedule your workouts and look ahead to where you'll be at the end of the winter.  One more way to win the mind game?  Whenever possible, schedule your workouts for the morning.  Morning exercisers are the most likely to stick with their workouts over time.  When your workout is the first thing on your plate in the morning, it's harder for other things to get in the way. 

Head for the Light.  Even if it's temporary, move your fitness equipment in front of a window to take advantage of daylight during your morning workouts.  Exercising in daylight during the shorter days of winter lifts our moods (and our motivation).  Again, if possible, schedule your workout for the morning so you can take advantage of the mood lifter before you head into your day.

Dress the part.  New clothes and gear make us feel good, or at least guilty if we don't use them.  If you haven't already put new workout clothes or a fitness related treat (perhaps a heart rate monitor?) on your Christmas list, now's the time to add them.  If your loved ones don't take the hint, take advantage of the post Christmas sales to treat yourself after the holidays. 

Keep it Entertaining. Nothing on TV?  Many models of fitness equipment integrate a docking station for your iPod, making it easy to download audio books to keep your mind busy during your workouts.  You can also access audio books for free from most libraries, giving you a low cost option to keep the winter blahs out of your workouts. Several of Horizon’s treadmills, ellipticals and bikes are either iPod/MP3 compatible or even Made for iPod®, allowing you to dock, charge and control your iPod directly from the console.

Get outside.  Even during the coldest months, there are usually a few nice days (believe me, I live in Wisconsin!).  Keep your workouts flexible enough to take advantage of a mild Saturday to head out for a winter run or snow shoeing.  Enjoying the beauty of winter can make the season seem less oppressive and even (gasp!) enjoyable.  Find an excuse to complement your day to day fitness routine with a chance to hit the great outdoors.

Weigh in!  How do you keep yourself motivated during the coldest, darkest weeks of the year?

Making the right nutritional choices gets more confusing every year ("are carbs good or bad?").  While it's easy to find recommendations for the "average" person, few of us really fit that mold.  Working towards weight loss, training goals, or performance gains all put different demands on the body and cause our nutritional needs to vary significantly.  Here are a few common myths and some help sorting out whether they apply to you.

Myth #1:  Carbs are bad.  Along with fat and protein, carbs are one of the major nutrients of the human diet.  Carbs are essential to fuel the basic functioning of your brain and muscles.  If you pull them out of your diet entirely, your body will find ways to create them from the other nutrients you provide (or by breaking down your muscle tissue).  While you are likely to lose weight, your performance will suffer and you will have difficulty maintaining this approach to nutrition in the long term.  The skinny:  Think in terms of giving your body a balance of nutrients at the right time.  Carbs are important at times surrounding exercise in order to fuel workouts and recover sufficiently.  At all other times, your best bet is to balance moderate amounts of healthy carbs with adequate protein and fat. 

Myth #2: Carbs are good.  This is another myth we take to the extreme, especially when focusing on low fat diets.  Low fat does not equal a license to indulge in nutritionally deficient carbohydrates with complete abandon.  Carbs are a part of a balanced diet, but need to be eaten in moderation with adequate protein and fat.  The skinny:  Use carbs to fuel your performance by eating a higher carbohydrate meal or snack prior to your workouts and during your recovery.  When you're not eating carbs specifically for your workouts, focus on whole grains, fruits and vegetables in combined with protein and fat to meet your nutritional needs.

Myth #3:  Cutting out caffeine is a good way to jumpstart your fitness efforts.   While you may be tempted to clean house of your perceived bad habits as you start your new diet and fitness program, recent research shows that caffeine consumption can take the edge off of your workout and aid in reducing post exercise soreness.   The skinny:  When starting a new training or weight loss program, there's no reason to ditch the morning joe.

Myth #4: Most Americans gets too much protein.  While "average" Americans get more protein than they need for their sedentary lifestyle, those of us working on losing weight or training hard need to emphasize protein in your diet.  Higher protein consumption during weight loss helps to preserve muscle tissue and increase satiety, allowing you to feel full on less.  It also aids in muscular recovery, allowing you to build muscle and train harder.  How much do you need?  Between 1 gram and 1.8 grams of protein per kilogram of body weight (that's your weight in pounds divided by 2.2) will cover you if you're on a fat loss or muscle building program.  Go to the lower end of that if you're not lifting, the upper end if you are.  If you're a hard cardio trainer, you fall somewhere in the middle.  Another myth?  Protein is protein.  The truth is proteins are not created equal.  Our bodies absorb protein from animal products better than vegetable proteins based on soy.  The good news for vegetarians (though not vegans)?  The most absorbable protein comes from milk (i.e. whey or casein).  If you're shopping for powder or bars, stick to the milk based products.  The skinny:  If you're reading this, you probably need to up your protein.  Try to include a little protein to balance out each meal and snack.

Myth #5: Dairy is fattening.  With an ideal ratio of carbohydrates to protein, few things make for a better post-workout snack than a tall glass of milk.  Research shows that dieters who consume high quantities of dairy products (3-4 servings per day) tend to have better results.  The skinny:  If you're not getting your dairy, you're missing out.  Try to include at least three servings of dairy in your diet throughout the day.

Myth #6: To boost your weight loss, eat small meals throughout the day.  Here's another myth that gets taken to extremes.  While spreading out your calories to avoid binging is a good idea, dieters who are restricting themselves to 1500 calories or less may find that it's difficult to feel like they're ever getting a square meal if they divide those calories up into four to six small "meals".  The skinny:  Plan for three solid meals during your day to avoid feeling deprived and to ensure you're receiving enough nutrition.  Beyond that, build in a healthy snack (including both carbs and protein) at a time of day you typically feel a slump or when you need a bit of energy surrounding your workout.  If your calorie intake is high enough to allow for another snack or two, go for it.

Weigh in!  What are your nutritional goals?  Are there diet related changes that have helped you to progress towards them?

By Joli Guenther, MSSW, NASM  

Finding the perfect match when it comes to your exercise equipment is a tricky balancing act.  Assuming you've already decided which type of cardio equipment you want (for more on deciding between a treadmill, elliptical, or recumbent bike check out last month's Get Fit blog), how do you sort out the bells and whistles without paying for features you'll never use?  Here are a few of the features that are commonly offered; some may help in deciding whether they're something you need to include in your next piece of fitness equipment.

Heart Rate Monitor  Whether you're new to exercising or training for your next triathalon, you'll find a heart rate monitor to be useful in meeting your training goals.  Hand sensors tend to be a limited in their reliability, but for the minimal investment of a heart rate chest strap, you can receive an objective play by play of the level of intensity of your workout.  This will allow you to tailor your workouts to meet your goals on a given day.

Training Space versus Storage Capacity:  If you're investing in a treadmill, this is worth giving some thought to.  Do you really need the larger mat size offered by some models or would you rather your treadmill fit quietly into the corner of your bedroom?  A larger mat size (typically greater than 17 x 49 inches) will more comfortably accommodate a very tall jogger or someone who plans to use their treadmill for running (especially if you’re a tall runner).  If you're 5' 8" or shorter or plan on using your treadmill primarily for walking, you'll probably find that a smaller mat will meet your needs just fine.  A treadmill with a smaller mat size is often easier to store and will take up less floor space even when unfolded, which might be a perk if you lack a dedicated space for a home gym.  If you're not sure, try giving this a trial run in your local sporting goods store to see how the different mat sizes measure up to your needs.

Motor Size  Smaller people looking for a walking workout really don't need to pay for a larger motor size.  A larger motor (typically over 1.5-2.0 continuous duty horse power) is going to be most useful for someone who plans on using their treadmill for running (i.e. more than a slow jog or walking), especially if that person is a "heavier" runner (i.e. over 180 pounds).  Think about your needs.  If you're a larger person or if you plan on using your treadmill primarily for running, it's worth investing in a larger motor size.  If you really plan on using your treadmill for walking and you weigh less than 180 pounds, a motor capacity of 1.0-1.5 HP is likely to be sufficient for your needs.  If you're on the fence and can afford it, this one is probably worth paying a little extra for the larger motor.  You want your treadmill to last for a long time and you never know when you or your (larger) significant other might decide to take up running and give your treadmill a try.

Cushioning  Again, this applies to treadmills only.  A very shock absorbing treadmill will have a board thickness under the belt of at least one inch and a 2 ply belt.  This is worth shopping for if you're looking for your treadmill to reduce the impact of your running workouts.  If you're a walker or are using your treadmill only occasionally when weather or scheduling conflicts keep you from your usual asphalt based run, there's no reason to pay extra for this feature.

Incline Settings  If you're not looking to pick up the intensity by running, inclines are an unbeatable way to increase the demand of your workouts on treadmills and elliptical trainers.  An incline capacity of 10% is sufficient to challenge most users, although if you really think you're likely to max out this feature, a 15% capacity will challenge even experienced hikers.

Calories Burned/Display Module  No doubt about it.  A high tech display module can be incredibly motivating.  By entering your weight, you can receive an estimate of the calories burned during your workout, your average pace and intensity, and the progress you've made.  While you may tend to downplay this feature when you're test driving your equipment, most exercisers find this to be incredibly motivating when they're working out on their own.  An upper end display module will be easy to read and will allow you to view multiple variables at a time (such as speed, distance, and calories burned).

Programming Options  A good piece of equipment will allow you to use pre-programmed settings to alter the intensity of your workout.  Look for (at a minimum), interval and aerobic settings.  For the beginning to intermediate exerciser, these tend to be the most useful programs.  For experienced, athletic individuals, customizable settings may also be a plus.  The "fat burning" workouts offered by most models are popular, but really offer limited benefit for most exercisers. 

Sound System  Many models of cardio equipment offer docking stations for MP-3's, speakers, and headphone jacks, which can be a big plus.  Elliptical trainers and recumbent bikes tend to be very quiet due to the lower amounts of electricity required by these systems, but treadmills vary significantly in the level of noise they produce.  If you're comfortable working out with an MP3 and headphones or will have access to a stereo or media system nearby, this may not be worth shopping for; however, if you're going to be using your equipment in a more isolated area of your home, the benefit of music for your workouts is immeasurable.  If you choose not to look for this option, make sure that your equipment will be quiet enough to allow you to use a stereo or television nearby.

Fans/Cooling Systems  Although these in-unit cooling systems don't get a lot of attention in-store, users love them.  Unless you want to haul in a standing fan to sit in front of your equipment (and take up more floor space), this is worth looking for. 

Warranty  A good manufacturer will stand behind the frame and motor of the equipment you purchase.  A minimum of a one year warranty is pretty standard but you should be looking for longer warranties on the parts that take a beating, such as the motor on your treadmill. 

Weigh in!  What features have you found to be the most useful on your cardio equipment?  How did these stack up to the things you noticed when you were shopping?

By Joli Guenther, MSSW, NASM 

No doubt about it.  September is a great time to take the plunge and get started on your own home gym.  Cold weather is right around the corner and the back to school busyness  (and sales!) are heading into high gear.  Treadmills, elliptical trainers, and recumbent bikes all offer a great way to bring your workout into the comfort of your home.  How do you choose the one that's right for you? 

Recumbent Bike:  Why you want one:  You're looking for a no-impact, comfortable option to start exercising, recover from an injury, or to complement your higher impact cardio workouts.  Because you're in a seated position with your feet at a level similar to your body, recumbent bikes offer one of the lowest impact forms of exercise.  By working with the interval and hill functions on your machine, you can still get a fantastic workout, but you'll find the machine is easy to use and easy on your back and knees.  The large, comfortable seat makes the recumbent easier on your backside than other stationary bike options and because you're sitting in a natural position, you reduce the strain on your shoulders, neck, and spine.  By bringing the seat closer to the pedals, you can also engage your lower abdominal muscles.  Best of all, you'll find getting started on the recumbent is incredibly easy.  Just take a seat and get ready to start on a fantastic workout for your lower body and your heart.

Elliptical Trainer:  Why you want one:  You're looking for a challenging cardio workout with a minimum of impact.  Recent studies show that elliptical trainers allow exercisers to burn calories at a rate comparable to running with a lower level of perceived effort.  They  provide the benefit of training different muscle groups through using both backwards and forwards pedaling motions, as well as toning for the upper body through use of the arm handlebars.  Elliptical trainers use very little electricity and stop moving when you do, which can reduce intimidation or the risk of injury associated with a moving belt.  Throw in the potential for challenging workouts that are easy on the joints and it's easy to see why elliptical trainers are one of the most popular pieces of exercise equipment. 

Treadmill:  Why you want one:  You're looking for a workout that most closely mimics the movements of running or walking outdoors. While there's no complete substitute for running or walking outdoors, treadmills are your closest indoor alternative.  Treadmills also offer lower impact than running and hiking on roads and pavement while still allowing you to build bone mass and train the muscles needed for these activities.  While elliptical trainers require getting comfortable with slightly new movement, treadmills allow exercisers to run and walk in their usual manner, making them less intimidating for some users.   To get the most out of your treadmill, change up your workouts regularly, using variations of not only speed, but also incline in order to increase the intensity of your workouts. 

For more help choosing the equipment that suits your training needs and to see some of our cool new fall products, take a look at our product line here.  Want to weigh in?  Post here and tell us, why did you choose your exercise equipment?  What about it works for you?

We all know that running is a great workout.  It's challenging to both your strength and stamina.  It's simple, just put on your shoes and go.  And it's adaptable to your schedule and location.  So why add cross-training to your running workouts?  Simply put, there will be times when you can't or shouldn't run.  Inclement weather, a work schedule that limits your access to the outdoors at reasonable hours, a nagging injury, or a desire to increase your cardiovascular fitness without increasing the load on your tendons and joints are all reasons to consider adding cross-training into your plan. 

When adding a second type of workout to your fitness regimen, the convenience of your home fitness equipment is second only to the convenience of a run right outside your door.  You might even find it more accessible when summer temperatures sky rocket or the autumn rain starts to pour.  Cross training for runners has two general purposes: to make you a stronger runner, or to maintain fitness while preventing injury.  The result you're seeking from cross-training will determine which equipment and which workouts will be the most effective in enhancing your running. 

Stronger Running:  If you're seeking improvements in your running times and performance, but find you're at the maximum of the miles your body can handle, you'll want to add a workout that closely mimics running outdoors.  Adding in quality workouts on the elliptical trainer can improve your running performance while limiting the strain on your joints and tendons.  The key to this type of workout is to challenge your cardiovascular fitness through interval training (if you're looking to add speed to your running) or distance (if you're looking to add endurance).  This type of workout is also a good option if you find that the weather, your schedule, or other uncontrollable factors are limiting the running workouts in your week.

Injury Prevention:  While running provides a great payoff in terms of fitness gains and calories burned, most of us can't withstand the impact and physical demands of running every day.  If you're looking to complement your running with a workout that will continue to burn calories and allow you to recover from your running workouts, you might want to consider adding a cycling workout through the use of a recumbent bike.  The key with this type of workout is to look at it as a form of active recovery.  You want to work hard enough to enter the bottom end of aerobic training (65% of your max heart rate) in order to increase blood flow to the muscles you work during your running workouts and to maximize your calorie burn.  Workouts should be at least 30 minutes, more, if you're working on losing weight.

If you're looking for more on the benefits of cross-training and how to choose your cross-training activity, take a look at this link.  You can also read more about the physical and psychological benefits of different types of cross training activities through this link. And finally, here's one more resource on choosing your activity with your running goal in mind. Want to share?  We'd love to hear more about how you're using your Horizon fitness equipment to complement your running workouts.

Eating up to 5000 calories per day with a BMI of 56 hardly sounds like a recipe for long life, but recent research shows that Sumo wrestlers trump fashion models when it comes to fitness and cardiovascular health.  What's their secret?  It seems the models who were included in these studies are victims of what researchers have dubbed "TOFI", thin on the outside, fat on the inside.  These slender individuals hide high levels of visceral fat surrounding internal organs.  This type of fat is likely to lead to insulin resistance, diabetes, and heart conditions.  The Sumo wrestlers, on the other hand, demonstrated low cholesterol, low levels of insulin resistance, and low triglicerides.  Similar findings have also been demonstrated on football players, another group of athletes who are not known for their trim physiques.  While dieting down might seem like a great way to shape up for summer, research is repeatedly demonstrating that the best health effects come from a combination of diet and exercise.  In fact, repeated dieting without exercise may undermine your long term health by reducing subcutaneous (i.e. visible) fat, while sparing visceral (i.e. organ) fat with its detrimental effects on cardiovascular health.  Counting calories is a great way to give your workouts an added impact; but as you shape up for summer, be sure to include your fitness equipment in your plan for a healthy summer body! 

Though you wouldn't want to do it with every workout, skipping the pre-workout nutrition has been a common practice with runners and athletes for years in order to jumpstart our bodies' fat burning mechanisms.  Recent research confirms this practice.  A comparison of cyclists showed that those who worked out, rested (but didn't eat), and then worked out again burned a greater amount of fat during the second workout than those who fueled up in between.  The downside?  The performance of the starving cyclists suffered and the fat burned was primarily intra-muscular fat (the fat within the muscles, rather than right below the skin)…not exactly the most effective recipe for a beach ready body. If you want to give the practice a try (it MIGHT make a difference for you), once a week, use your fitness equipment in the evening, skip a post workout snack and in the morning have a 20 to 30 minute workout again before breakfast.  After you workout, have a good meal with a combination of carbohydrates and protein to re-build your muscles and re-load your carbohydrate stores.  This will ensure that the meal you take in after your workout goes to fueling your performance rather than being stored as fat.  Be sure to practice good fueling before the rest of your weekly workouts (think a light carbohydrate snack before your workout), if you want to keep seeing the cardiovascular and strength gains in your performance.

You know the type of athletic footwear.  While they go by a lot of different names, they all claim that the curved rocker bottom and cutting edge support system will leave you fitter, healthier, and more toned by summer, all just by wearing them for your regular activities.  I've had a lot of questions lately about whether or not these shaping and toning shoes are really effective.  Truthfully, like so many things, it really depends.  
Weight lifters have used wedges when squatting for years and walkers and runners have always seen the benefit of including hills in their training.  This new generation of toning shoes works on the same kinetic principles by lowering the heels to bring greater awareness to the core and gluteal muscles and lessening stress to the vulnerable knees and low back.   

So far, so good.  If you're using these shoes to work in a fairly controlled environment, such as walking on a treadmill, simple weight lifting, and daily activities, they may actually help you to tone your legs and strengthen your core.  If you add greater stress than that, these shoes come with challenges.  Lowering your heels puts a greater pull on your Achilles tendon and calf muscles, an area that (from wearing high heels) may already be tight for the women that these shoes are targeting.  Additionally, activities that challenge your stability, such as aerobics or running, could become unsafe when the added challenge of these shoes comes into the mix.  On top of that, the rocker bottom and thick soles could add some stabilization challenges in unexpected activities throughout your day, such as a rough sidewalk or slippery surface.  

While the shoes probably won't hurt you if used wisely, my recommendation is to train smarter.  Add some core work and maybe a few good squats to your workout routine, rather than hoping some fancy shoes will do the work for you.  In the long run, this will leave you stronger and with fewer risks for injuries.  For more on the risks and benefits of fitness shoes, check out this link.

By Joli Guenther, MSSW, NASM

The US Department of Agriculture has recommended 30 minutes of moderate exercise on most days or 150 minutes per week since 2008, but research is beginning to show that this may not be enough.  A March study published in the Journal of the American Medical Association reports that staving off middle aged weight gain for women may require at least an hour of moderate exercise every day.   If you're looking to lose weight through exercise, even more activity may be required.  

If these numbers are overwhelming to you, you're not alone.  Most women struggle with fitting in the demands of work and home, and giving up an hour plus to use your fitness equipment each day can seem impossible.  In the study recently published, only 13% of over 34,000 women completed one hour of moderate activity daily.  Significantly, those were the women who maintained a healthy BMI of less than 25 over the course of the 13-year study.  For more on this study, check out this link.

If you've already added a treadmill or other piece of fitness equipment to your home, you've taken the first step to making this goal attainable.  The other good news is that there are ways of making your time on the fitness equipment more effective.  This study was based on moderate levels of activity.  If you increase the intensity of your workouts, you're able to spend less time on your fitness equipment and achieve better results. 

Your Horizon fitness equipment probably already features an interval setting.  You can use this setting, or create your own intervals to develop an effective workout that will allow you to reduce the amount of time needed to gain the most from your fitness regimen.  Intervals can be created on your fitness equipment by increasing your speed or incline to increase your heart rate and create a greater effort.  An effective program might include four sessions of intervals lasting for 3-5 minutes each with a recovery period of 2-3 minutes between your intervals.  Intervals should be a high effort, but are not at your maximum capacity, unless you're a trained athlete.  Initially, try adding in one interval session a week, working up to as many as three per week over the next six months.  Just like your muscles, your heart and cardiovascular system need time to recover between workouts, so give yourself a day or two of rest or lower effort workouts between sessions in order to get the most from your next training effort. 

By Joli Guenther, MSSW, NASM-CPT

You knew it had to be true, but here's proof positive.  Your Horizon Fitness equipment really can help you lose your winter weight!  A recent study from the University of Wyoming demonstrates that when losing weight, moderate exercise plus calorie restriction is healthier than reducing calories alone.  In the six month study, participants lost the same amount of weight through either calorie restriction or a combination of diet and exercise.  While both groups lost the same amount of weight, about 10% of their bodyweight, the exercisers also gained…in the form of reductions in blood pressure, insulin sensitivity, and cholesterol.  You can find a summary of the study through this link.  The other benefit experienced by the budding athletes?  Those in the exercising group achieved the same weight loss, but reduced their calorie intake by only 12.5 percent instead of 25 percent.  They created the remaining caloric deficit through moderate daily exercise, usually a 45-50 minute brisk walk 5 days per week.  Sounds like a great reason for a workout to me!

By Joli Guenther, MSSW, NASM-CPT

You know that running is good for your heart and your waistline, but did you know that it may actually be good for your knees?  A handful of studies have found that people who exercise vigorously, including runners, have healthier and thicker knee cartilage than the general population, possibly reducing their risk of osteoarthritis in the long (ahem) run.     Need more good news to keep you motivated this winter?  Running related minor injuries, including stress fractures, are more likely to be avoided when runners continue to log miles during their off season.  Stress fractures and their common predecessor, shin splints, are more likely to occur when mileage and/or intensity of your workouts undergo a dramatic increase, as most of ours do at the first sign of warm spring weather. For a summary of these findings, check out the link here.  Need a prescription for prevention?  Continue running, even at a low level, during the off season.  Not only will you help to keep winter pounds from slowing you down this spring, but you'll prevent spring training injuries as well.  Sounds like a good reason to keep the dust off the treadmill this winter!

By Joli Guenther, MSSW, NASM-CPT

By Joli Guenther, MSSW, NASM-CPT

New Year's fitness resolutions are often established and abandoned well before Valentine's Day.  Many resolutions fail because they are set in general terms, such as "live healthier" or "get fitter", ideas that sound good but are hard to recognize.  If you already own a piece of fitness equipment, you may be resolving to use your elliptical more or commit to an exercise program.  To be successful, it's important to define what these resolutions will really mean in practice.  Does committing to an exercise program mean 20 minutes twice a week or will you need to establish a daily habit to have the impact you desire?  Is your goal to simply use your elliptical more, or is there a specific result you're seeking such as weight loss or increased fitness?  As you set your resolutions this year, think beyond vague improvements and take a look at where you want to be.  Once you define your goal, establish specific achievements and deadlines (How much weight, by when?  What sort of performance in which event?) that will allow you to develop the  plan and commitment it will take to get there.  Be specific and you'll find yourself one step closer to moving beyond the elliptical and towards a fitter you in 2010.

Looking for a few habits worth cultivating?  Check out this link for 13 Habits that will lead to a healthier new year.

By Joli Guenther, MSSW, NASM-CPT

By Joli Guenther, MSSW, NASM-CPT

Expecting our first baby at the end of November, I've been reflecting on similarities between supporting a healthy pregnancy and endurance training.  Maintaining your fitness during pregnancy has enormous benefits for both mother and baby, but comes with its share of potential pitfalls.  Here are a few challenges I've encountered over the past eight months and some solutions that worked for me.

Challenge 1:  Overexertion:  The American College of Obstetricians and Gynecologists (ACOG)  no longer has specific heart rate recommendations if a woman has been exercising prior to conception and is in good health.  Talk to your doctor about your own health history and activity level. I was lucky enough to have a doctor who gave me a guideline of less than 180 based on my previous max heart rate and level of activity, but a new exerciser may be told to keep it under 140.  You can also monitor your perceived effort, pulling back if you find yourself with difficulty talking or exceeding 6-8 on a 10 point scale.

Challenge 2:  Falls and Impact: ACOG recommends avoiding sports in which there is a risk of impact or falling.  For me, this meant staying away from occasional horseback rides and even performance cycling over the summer.  Competitive basketball and soccer can also be risky and scuba diving should be avoided throughout pregnancy.

Challenge 3:  Round Ligament Pain/Syndrome:  The ligaments that support your growing uterus get an extra pull from impact activities such as running or aerobics.  If you continue those during the second half of your pregnancy, you may find that a maternity support belt (here's one I loved) takes the load off and makes your activities more comfortable.  This can also reduce the load on your low back, another area many women find challenging. 

Challenge 4:  Low Blood Pressure and Muscle Cramps:  In early pregnancy your body prepares to increase its blood volume by 50%.  Initially, your vascular system expands, but doesn't have the blood volume to fill that space until approximately week 28.  Developing additional blood volume also leaves you in greater need of electrolytes, especially if you're working up a sweat.  I experienced dizziness changing positions during workouts as well as headaches, breathlessness, and muscle cramps afterwards.  Two solutions that worked for me were compression stockings and milk.  Your doctor can prescribe compression stockings that will help reduce the workload for your heart.  Unattractive?  Yes, but early in pregnancy they were a godsend for me.   If you're looking for a healthy alternative to sports beverages, milk is a natural source of electrolytes and protein, which your body needs in huge supply to fuel your workouts and grow your little one.  I doubled my intake of milk to four cups per day and found my post workout complaints disappeared completely.  

Keeping fit during pregnancy can be a nerve-wracking proposition and some days will be better than others.  Pregnancy has increased my need for a slow warm-up and long cool-down and I never know what each day will bring until I try it.  Listen to the experts, but don't forget to listen to your body. If something feels natural, it's probably okay and if it doesn't it needs a solution.  Enjoy each week of your pregnancy as you get closer to meeting your new family member.

By Joli Guenther, MSSW, NASM-CPT

It's easy to see how using a treadmill can make running more accessible or how a stationary bike can help get a cyclist through the winter, but fitness equipment can also help athletes of all types prepare for and recover from the demands of their sport.  You can use a variety of fitness equipment to build fitness and strength while working gradually into the specific demands of sports such as basketball and soccer.  The key to effective training with fitness equipment is to follow a progression that develops pre-season fitness before gradually integrating specific surfaces on which you will be competing.

Stage One:  Build your base.  If you've spent your off-season keeping the couch warm, start building your fitness early.  Your goal is to build up endurance and avoid injury, while burning calories that will help you lose unnecessary weight.  Work at 65-75% of your maximum heart rate (220 - your age x .65 or 75) on your chosen cardio equipment.  Work up to half an hour three times per week, though if you're looking to lose weight, you'll need to do more than this.

Stage Two:  Add intervals.  Intervals will increase your lactic acid threshold, allowing you to work with greater power and intensity and will lead to a greater calorie burn both during and after exercise.  Begin by warming up for five minutes working up to 75% of your maximum heart rate, then work up to 76-85% of your max for one minute.  Allow yourself to recover, dropping back into your warm-up zone of less than 75% for at least two minutes.  Repeat this pattern, looking for the heart rate to lower during each recovery period.  Finish your workout with a five minute cool down in your recovery zone.  Start by adding this workout in once per week, rotating with your Stage One workout.  As you get fitter, increase intervals to twice per week with more time spent at your higher heart rate (up to two minutes).

Stage Three:  Increase Intensity.  After working up to two minute intervals, twice per week, you're ready to add a higher end workout.  As in Stage Two, begin with a full warm up.  During your second interval, take your heart rate higher, working up to 86-90% of your maximum heart rate.  Hold this heart rate for one minute, then, recover for two to five minutes between peaks in order to let your heart rate return to 75%.  Rotate this workout with your Stage One and Stage Two workouts.  Complete no more than three interval workouts per week and give yourself at least one lower intensity (rest or stage one) workout between interval days. 

Start Your Season: Train in Stage Three for four to eight weeks before returning to a recovery week at Stage One.  After your recovery week, begin training on the surface you will use for competition.  In-season training should include jogs, sprints, and multi-directional drills that will put you into top competition form.  Using fitness equipment to return to Stage One during the season's demanding times can be useful to allow for recovery and to decrease the risk of overtraining and injury. 

By Joli Guenther, MSSW, NASM-CPT

The end of summer is a tempting time to hit the road.  End of season and weekend discounts tempt family travelers and when traveling without kids, the start of the school year brings a welcome break from summer crowds and heat. Unfortunately, end of summer travel can also be an intimidating challenge for your fitness routine.  Hours in the car, travel fatigue, and calorie laden restaurant meals make physical activity essential, but how can you stay fit when your equipment is back at home?

Planning your on-the-road workouts can be as simple as packing your walking shoes.  Hotels are usually very helpful in providing recommendations for popular running and walking routes, allowing you to see more of your chosen destination.  Renting bicycles for an afternoon of site seeing lets you to leave the car behind and combine fitness and fun.  If you'd like to take this further by building your vacation around building your fitness, the Independent Traveler offers some inspiring vacation ideas.  http://www.independenttraveler.com/resources/article.cfm?AID=667&category=5

You can also get a great workout with little to no equipment.  For a self-paced cardio and weight circuit, consider packing a jump rope and exercise band in your suit case.  Alternate jumping rope and running or marching in place with resistance activities for a workout that just might let you come home in better shape than when you left.  Check out this link   http://www.workoutsforyou.com/travel_plan.htm for full body routine you can do in your hotel room using simple furniture and a resistance band. 

Planning ahead to build fitness into your schedule will leave you with more energy and fewer travel aches and pains.  You'll enjoy your destination more and find just a little less guilt over the pleasures of dining on the road.  Have a great trip!

By Joli Guenther, MSSW, NASM-CPT

A good fitness program is more than using your exercise equipment every day.  Finding ways to add variety and fun to your workouts will keep you motivated and getting fitter.  The tips below are a few ways you can use your Horizon treadmill or elliptical to bring fun back into your workout routine.

1. Keep the music playing.  Many of the Horizon products include docking stations for your I-Pod to make bringing music into your workout easier than ever.  Even if you don't have that capability, turn up your stereo or use headphones.  Research backs up what gym rats have known for decades.  Music keeps you moving! Try this link for more information about the benefits of adding music to your workouts.  http://www.unm.edu/~lkravitz/Article%20folder/musicexercise.html
2. Join a training team.  Training as part of a group can keep your motivation high.  You can access team training programs through on-line communities that offer support for a variety of goals, including weight loss and improved performance.  You may also want to consider pulling together a team of friends or co-workers to support an athletic charity event or to get involved in an adventure activity.  Try http://www.active.com/ to locate an event in your area. Having a team for motivation can make the training that you do on your own more meaningful and exciting.
3. Get the family involved.  Think about ways you can make your family a part of your exercise program.  While this might involve family walks and activities, you can also incorporate individual goals using your fitness equipment to develop friendly competitions and simple rewards (think movies or dinner out) that will help keep everyone active.

For more on-line communities and training teams, check out www.ivillage.com and www.runnersworld.com.  You'll find forums specializing in performance, weight loss, and general support. 

Strength training veterans know that an effective workout requires good form, but how do you know if you're maintaining your form, especially if most of your training is done at home? Thinking about form from head to toe by considering key alignment checkpoints will help keep you stable, injury free and working out effectively. So what are those key areas? Start at your feet and work up through the major joints (and injury prone areas) of the body.

• Feet: for most exercises your feet should be at hip distance with a very slight turn out. This provides a stable platform for movement, places your knees and hips in alignment, and slightly engages your glutes in activity. One exception to the width of your stance can be found in squats. Many people lack the flexibility to do squats at hip distance and will find a wider stance to be more comfortable and more effective.
• Knees: Avoid locking your knees in any activity. This places a load on the joint rather than drawing the work into the muscles. When bending your knees, draw them very slightly (aim for your third toe, not the outside wall) in order to engage the stabilizers of the hips.
• Hips and Pelvis: Think about tucking your pelvis very slightly under your body by lowering your sit bones in order to lengthen your low back, engage the core, and bring the hips into good alignment.
• Core activation: Deep abdominal activation provides support for the low back and the extremities of the body. You create this action naturally when you brace yourself for a sneeze or laughter and can create it during your workouts by drawing your deep belly muscles inward as you press out for an exhalation. When you inhale, continue to use this deep abdominal support throughout your workout.
• Shoulders: To put your shoulders in a good position, think about shrugging them up towards your ears and then letting them go. Shoulder blades should move down your spine and your collar bones and chest should open a bit wider
• Head and neck: Keeping the chin slightly tucked toward the neck lengthens the back of our neck and places our spine in a healthy position all the way down to our pelvis. A common error is to jut our chin in the direction of our movement and to follow the movement of weights with our eyes. This creates a distortion in both the spine and the pelvis, which can ultimately result in low back and shoulder injury.

If you're getting started on a weight lifting or cardio routine, you may want to keep a list of these checkpoints around to reference during your first few workouts. In time you will find that they become second nature and that good form in exercise and good posture in daily life are closely linked. If you find yourself with ongoing aches and pains or feel unstable in your activities, it may be worthwhile to schedule a session or two with a personal trainer or physical therapist who can instruct you personally in mastering a good form.

Working out on your home elliptical or treadmill can't be beat for the convenience it offers, but independent fitness routines can leave you wondering how much you've really gained. Remember the Presidential Fitness Challenge? This widely used test of physical fitness has been revamped for adults. Fitness assessments can provide a way for both experienced and novice exercisers to get an objective view of their progress. If you've been using your fitness equipment for a while, completing the assessment will give you an idea of your strengths and where you might want to focus your workouts. For newbies, the assessment can give you a starting point and later provide a mark of how far you've come. If you're curious about your fitness ranking, check out the website: http://www.adultfitnesstest.org/dataentry.aspx and enter your personal scores.

A few caveats…Be sure to read the instructions for each test first. The sit ups you're tested on might be a bit different than you remember from high school. Also, remember to use this as a way to measure your progress. The high scores represent the fittest members of the population. If you don't rank yourself among that elite group, don't expect to see scores in the highest percentiles; however, this test can still give you a great indicator of the impact of your workouts over time.

With the range of exercise equipment and activities available, making fitness a priority has never been easier or more enjoyable. Once you’ve committed to a regular training schedule, timing nutrition can make a huge difference in both your performance and the effectiveness of your workouts. Whether your day involves intervals on the elliptical or a quick strength training session on your home gym, the first step to eating for performance is to ensure that you are adequately fueled for the workout you have planned. Eat too much too close to your training time and you’re likely to experience digestive difficulties. Training without adequate nutrition is also a dangerous trap, likely to result in poor performance, as well as the breakdown of muscle tissue. Over time, this results in a loss of muscle and reduction in both our metabolism and performance. While there are no hard and fast rules about what to eat prior to your workouts, the link below provides an overview of the types and timing of foods that may improve your performance. You’ll need to experiment to find the approach that works for you and you may need to alter your approach based on the demands of your workout on a given day. When you start fueling smarter, you’ll find that your time on the treadmill flies by.

Visit this site for more information on fueling effectively for your workouts. http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm

The New Year always brings big crowds to health clubs and fitness studios. I get a lot of questions at this time of year about the proper etiquette for use of fitness facilities. Some guidelines should be obvious, such as turning off your cell phone before joining the yoga class. Others aren’t as clear. For example, when should you towel off fitness equipment and treadmills? If you find yourself heading to the gym for the first time in a while or maybe, for the first time ever, you might want to check out the link below and check in on your fitness etiquette.

www.dummies.com/how-to/content/mastering-gym-etiquette.html

By Joli Guenther, MSSW, NASM-CPT

Fitness Equipment and treadmills are great for letting us stay fit in any weather, but it’s hard to beat an outdoor run both for the emotional lift and the physical challenge. There’s just something rewarding about heading out for a run when the snow is blowing. If you’re thinking of mixing some outdoor workouts in with your treadmill routines, you’re probably finding yourself wondering how to dress for the weather. A common mistake among new winter runners is overdressing. The key to cold weather clothing is using layers effectively. You’ll want to be sure that the layer next to your skin is a wicking layer, both top and bottom. Unless the weather is very cold, thick running tights will get you through on the bottom half, but add a windbreaker on your upper body. In frigid temperatures (wind chills or temps below ten degrees Fahrenheit), you’ll want to add a windbreaker layer to the bottom and an insulating layer under your windbreaker on the top. Another great tool for winter running is to switch your lightweight running shoes for a pair of trail runners. You can read more about layering for winter running by clicking here.

We’ve all been on the wrong side of a New Year’s resolution. Faced with the guilt of too many holiday goodies or laziness induced by dark days, the turning of the calendar can be a powerful marker to turn over a new leaf. Taking the time to make your resolutions meaningful ensures that by the end of the year, they aren’t simply another reminder of what didn’t happen.

Be specific. Too often we phrase our resolutions in overly broad and non-meaningful language, such as “eat healthier,” “lose weight,” “work out,” or “get in shape.” When the calendar changes to January 1st, it’s hard to know exactly what the resolutions mean. Try setting a specific, attainable goal for yourself so you’ll know when you’ve met it. For example, if you want to eat healthier you could learn to cook (and eat!) two new healthy recipes each month. By the end of the year, you’ll find yourself with an entire repertoire of healthy cooking that will become second nature. If you want to get in shape, try training for a specific event, such as a spring run/walk or bike ride.

Schedule it. Specific, scheduled resolutions allow you to measure your success along the way. After defining your larger goal, break it down into weekly activities. For example, if you’re participating in an athletic event, set up a weekly training schedule (Hint: internet search engines are a great resource for setting up training plans!). If your goal is to eat healthier, makes sure to schedule the grocery shopping, meal planning, and preparation that this involves.

Keep it real. Resolutions are often grandiose visions rather than immediately practical. Having a better body or a healthier blood workup at your next physical isn’t going to magically happen because you’ve identified it as desirable. A common mistake is to view fitness and healthy choices as an all-or-nothing activity. You’re more likely to be successful if you identify the changes you’re ready to make and that will take you in the right direction. Maybe you’re not ready to give up ice cream or Friday night cocktails, but you can find a way to start eating breakfast and getting in a few servings of vegetables each day. Over time, these healthier choices can add up to a big difference by keeping your cravings in check and crowding out some of your bad habits.

Reward your successes. This doesn’t mean you should have a triple hot fudge sundae as a reward for eating a healthy lunch, but do find ways to positively reinforce the changes you’ve made. Calendars and schedules are effective ways to recognize your efforts. Scheduling your workouts brings you the reinforcement of crossing them off your list when they are accomplished. Putting gold stars on a kitchen calendar on the days that you prepare a healthy meal will allow you to see those stars adding up over time, keeping the focus on the changes you’ve made, instead of worrying about the day you slipped up.

Though resolutions are often belittled as meaningless and short-lived, they can be an inspiring opportunity for you to set specific goals and bring new life to your health and fitness routine. If you find the New Year brings you new resolve, put it into practice and create resolutions that count! Have a Happy and Healthy 2009!

By Joli Guenther, MSSW, NASM-CPT

Winter’s short days, falling temperatures and a busy social calendar can upset even the most established fitness routine. If you’re struggling to show up for your workouts, it might be time to consider what makes a successful winter fitness program. A good winter program is more than just pulling out the treadmill or picking up an exercise tape. It should be personal and enjoyable. If you want to stick to your routine, think about your motivation for working out and making your workouts meet your needs. Here are some common motivators and their workout fixes.

Social Connection: Maybe you couldn’t care less about your heart rate, but you love spending time with your friends and family. Find a way to make your workouts about connecting with someone special or a group. Good social workouts include mall-walking with a friend, joining an indoor sports league, or sledding with your kids. Another benefit of socially connecting during your workouts is the accountability built in when others are waiting for you to show up.

Convenience: If you’re struggling to make time for your workouts, combine your workouts with other activities. Use your home exercise equipment while catching up on reading or television. Having a treadmill, elliptical, or bike at home also ensures you don’t have to spend time driving to a gym. You’ll also be more successful if you find ways to fit your workout in first thing in the morning or during your lunch hour. If you don’t have an office gym, take a look for hallways and stairwells that can be used as a place to lift your heart rate. You can also consider springing for a personal training session to teach you some ways to stay fit that can be done indoors and with little equipment.

Challenge: Winter is a great time to incorporate a new challenge in your fitness routine. While indoor equipment isn’t interchangeable with the same activity performed outside, it does provide accountability by measuring pace, resistance and distance accurately. Use your winter break to increase your pace and effort level beyond your usual steady training, or consider placing a greater emphasis on strength training in your routine. Mixing indoor workouts with the occasional outdoor challenge that takes advantage of sunny weekends or lunch hours can be a rewarding way to see the gains you’ve made in fitness.

Fun: If you dread the doldrums of doing the same old workout at the same old time, enjoyment to your workout. Winter is a great time to enjoy activities that will make you sweat and keep you smiling. Skiing, skating and sledding all provide ways to enjoy the sunny days by dressing warm and heading outside. Bring along your favorite furry friend to bring energy and amusement to an evening walk. If cold temperatures just aren’t your cup of tea, treat yourself to some indoor activities, such as swimming or group exercise, and enjoy the novelty of time spent taking care of yourself.

The weather has cooled off, and the blustery winter season is almost here. If you’re anything like me, the smallest sign of inclement weather indicates staying indoors for your workout. There is nothing wrong with that. It just means that it is time to haul out your indoor cardio equipment.

Whether you own a treadmill, elliptical, or bike, it may sit in a dark corner of the basement or in an unvisited bedroom during the warm spring and summer months. It’s easy to drag the equipment out, dust it off and use it again like the last six months never happened. But if you want your machine to perform optimally, that’s not the best way to do it. Over the next couple of weeks, we will provide some important maintenance suggestions for your Horizon Fitness machine.

Treadmills

Treadmills are relatively simple pieces of equipment, but they do require maintenance. Likewise, Horizon Fitness treadmills have fairly specific power recommendations. Your treadmill should be in a climate-controlled area, plugged directly into a 20-amp dedicated circuit without the use of extension cords or surge protectors. At the very least, make sure there are no other large electronics or appliances on the circuit like a computer or a freezer.

Starving your machine for power is the equivalent to dehydrating an athlete and then making them compete. Like the athlete, your treadmill will run temporarily. But in the long-run, you’re going to end up with a lot more problems than you started with. The power suggestions can be located in your owner’s manual.

In tech support, we also like to compare your treadmill to a car. You wouldn’t just pull your vehicle out of the garage after six months and start driving it again. Your car needs an oil change and a tune-up first. The same applies to your treadmill. Before using the machine again, Horizon recommends lubricating under the running belt. The lubrication should be completed every 150 miles or every 6 months- even if the treadmill is seldom used. Refer to this diagram for assistance.

Otherwise, the instructions for the lubrication procedure will be in your owner’s manual.

You should have received a small bottle of silicon oil with the machine. Each bottle is good for 1-2 applications, averaging about 30-50mL per application. If you used or misplaced the bottle of silicon oil, you may purchase it on the Horizon e-store.

After lubricating, it may be necessary to align or tension your running belt as it can stretch and shift with time. These instructions are also in your owner’s manual.

Next, if your machine has air shocks that assist you with raising and lowering the running deck, you may want to spray them with a Teflon-based spray. This can oftentimes be found at a bike store or online, and it can help prevent squeaking. If you notice any other noises, you may want to refer to your owner’s manual and tighten any assembly hardware that may have come loose while you have used your machine.

Next week: Bike and elliptical maintenance.

  By Joli Guenther, MSSW, NASM-CPT

Like a lot of Americans, you may wonder how much physical activity you really need. What are the benefits of completing a full workout versus squeezing in ten minutes wherever you can find it? You may also ponder these same ideas when it comes to your children. In response to these questions, the Department of Health and Human Services, Center for Disease Control, recently issued the 2008 Physical Activity Guidelines for Americans.

Think of this as the exercise equivalent of the food pyramid. The guidelines provide research and recommendations of the type and extent of physical activity each individual should strive for and clearly describe the benefits associated with activity for all Americans. These guidelines provide recommendations for physical activity for all persons ages six years and older. You can access the recommendations through the website links given below.

Some highlights include specific recommendations for aerobic, muscle strengthening and bone strengthening activities. For adults, the recommendations for physical activity continue to be 30 minutes per day, completed in sessions of at least 10 minutes in duration, for a total of two hours and 30 minutes per week. This level of activity appears to be the threshold at which adults will recognize the benefits of reduced chronic disease, healthy body size and composition, along with better fitness. The guidelines also recognize that as people move from 150 minutes per week towards 300 minutes per week, they gain additional benefits, including a lowered risk of colon and breast cancers and avoiding unhealthy weight gain. Most adults who are using physical activity for weight control will need to do more than the recommended 150 minutes of moderate physical activity. Additionally, moving towards 300 minutes per week results in greater benefits in those areas already seen at 150 minutes, such as an even greater reduction in the risk of heart disease and diabetes.

Recommendations for children and adolescents are higher at 60 minutes per day, including strength and bone building activities throughout the week. These higher recommendations are expected to result in better health outcomes during adulthood, including better development of bone and muscle mass and lower incidence of diabetes, heart disease and obesity. The guidelines also recognize the important role of adults in shaping the frequency and nature of children’s activities. For both children and adults, the recommendations continue to stress the importance of total physical activity, rather than emphasizing the frequency and duration of any specific workout. This means you can still count those additional trips up the stairs and walks from the far reaches of the parking lot, as well as the brief spurts of activity your child naturally engages in throughout the day. That’s good news for everyone.

For more information, check out the links below.

New physical activity guidelines for all Americans, Including Youth: http://www.cdc.gov/HealthyYouth/physicalactivity/guidelines.htm

CDC Physical Activity Website: http://www.cdc.gov/physicalactivity/everyone/getactive/index.html

HHS Physical Activities Guidelines Website: http://www.health.gov/PAguidelines/

-- By Dean Anderson, Fitness and Behavior Expert

If you’re a man who’s trying to lose weight and get fit, you’ve probably noticed that most of the books, magazines, and programs on these subjects aren’t really aimed at you. Most are for women. And the others seem to have bodybuilders and competitive athletes in mind—not regular guys who simply want to get in shape.

But your needs are different than those of women, and the fitness strategies you should follow aren’t the same as those of a bodybuilder. This article is for YOU. It will tackle three of the most common questions regular guys have about weight loss:

How fast is too fast to lose weight?
How should I eat or exercise when I’m trying to build some muscle and also lose some fat?
Should I eat more than 1,200 calories to avoid “starvation mode” problems?

I’m losing weight faster than my wife. Is this normal, and how fast is too fast?

It’s true that many men can and usually do lose weight faster than women, but this isn’t entirely good news. For one thing, if you share your life with a woman who is also trying to lose weight, you might need a few lessons in domestic diplomacy when she gets frustrated at your seemingly easy and fast results. For another, one of the main reasons that you do lose weight more easily turns out to be a double-edged sword.

To read the entire article, visit SparkPeople.com.

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-- By Liz Noelcke, Staff Writer

One of the most important components of a healthy lifestyle is regular exercise. By incorporating a variety of exercises and activities into your routine, you can help prevent the boredom that comes with doing the same thing each day. Different activities utilize various combinations of muscle groups and intensity levels, therefore burning different amounts of calories per session.

The table [on our website] runs down (on average) the number of calories that various exercises burn, which depend on both the activity itself, and the weight and sex of the participant. Try some of the ideas below to spice up your workout routine. If you work extra-hard one day, take it easy the next and give your body a chance to recover with a lighter activity.

To view this table, visit SparkPeople.com.

-- By Nicole Nichols, Fitness Instructor & Health Educator

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

To read the entire article, visit SparkPeople.com.

-- By Dean Anderson, Behavioral Psychology Expert

What do you do when you don’t achieve the weight loss results you’re looking for?

Do you resolve to cut calories even more, try harder to resist temptations, or log extra treadmill time? These ideas could work—if you’ve been doing less than what you know you need to do to lose weight in the first place.

But chances are that these ideas don't fix the real problem. If you already have a hard time sticking to your eating and exercise goals, then making these goals even more strict (and difficult to manage) will only make things worse. Like Einstein said, "doing the same thing over and over again, and expecting different results," is insanity—and doing even more of the same old thing is even crazier. If you want different results, you need to think outside of the box and do things differently.

But what should you do differently, exactly? Is it just a guessing game, or is there some way to quickly find and focus in on solutions that will actually work for you?

There is a way to find the right solutions, and it starts with asking yourself the right questions. Here are four simple techniques you can use to stop guessing and start asking questions that focus on solutions instead of problems.

To read the entire article, visit SparkPeople.com.

-- By Joe Downie, Certified Physical Fitness Instructor

Exercise beginners usually try to make up for lost time by going all out their first week. The result? Injury or intense soreness. Pain does not necessarily mean gain.

Many injuries occur at joints, where bones meet and provide motion. An enormous amount of stress and constant pressure are put on your joints, even from everyday activities, especially if you have added weight. Just as you wouldn’t expect your house to handle the wear and tear without strong beams, your body won’t handle the stress without stronger muscles. Lower back pain, hip pain, shin splints, shoulder injuries, knee pain, tight calves – all can be avoided with a warm-up and proper stretching, along with a little strength exercising.

The three areas most commonly plagued with pain are the lower back, knees and shoulders. Here’s how you can alleviate each with just a little strength training and stretching:

The Lower Back

We usually think of sitting as a relaxing experience, but the lower back feels like the ceiling is coming down with all the pressure being put on it. Lower back pain is often caused by muscular imbalance. The pursuit of a flat stomach can leave you with much stronger abdominals compared to lower back. In actuality, crunches, sit-ups and all of those abdominal exercises don’t burn very many calories.

To read the entire article, visit SparkPeople.com.

-- By Leanne Beattie, Health & Fitness Writer

Exercise during the workday improves job performance, British research has shown. A study by Jim McKenna from the University of Bristol showed that after exercising, participants returned to work more tolerant of themselves and more forgiving of their colleagues. Their work performance was also consistently higher, as shown by better time management and improved mental sharpness.

Researchers expected that midday exercise would enhance mood. But the boosts in productivity surprised them, proving that workplace exercise programs benefit more than just the workers—they give companies more efficient employees who work better together. Health care costs can be expected to go down for employees who exercise regularly at work, resulting in fewer sick days, better attendance and more cooperation between co-workers.

Action Sparked

If your employer offers onsite exercise facilities, start using them as often as you can. If you don’t have a gym at your office, join a local fitness club. See if your employer will help pay your membership fees—many clubs offer discounts to co-workers who join together. At the very least, bring along your walking shoes and take a heart-pumping walk instead of going out for a high-calorie lunch. After all, taking time to exercise could translate into higher pay if your job performance improves as a result.

For more fitness tips, visit www.sparkpeople.com.

-- By Dean Anderson, Fitness & Behavior Expert

It’s hard to say enough about the benefits of walking for weight loss and general health, both physical and mental. It definitely belongs on your to-do list as often as possible. That’s why you’ll find an extensive collection of information on walking for people at every fitness level in SparkPeople's Walking Guide and Fitness Resource Center.

But many people will eventually reach the point where walking alone isn’t enough to help them achieve their personal fitness and weight loss goals. Here's how to determine if walking is no longer working for you, and what you can do about it.

Pay attention to your heart rate. To get the most benefit from your cardio exercise, you need to elevate your heart rate to a specific level, known as your target heart rate zone. This zone is a range between 60% and 85% of your maximum heart rate. This range will maximize your calorie burn and allow you to continue improving your endurance, conditioning and overall fitness level. As your fitness level improves, your walking workout will become easier. After a while, it can become extremely difficult to increase your walking intensity (speed) enough to keep your heart rate in that training zone for the length of your workout—even if you include hills or inclines.

To read the entire article, visit SparkPeople.com.

-- By Jen Mueller, Certified Personal Trainer

Would your friends lie to you? They just might be...

This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.

Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

To read the entire article, visit SparkPeople.com.

-- By Antigone Arthur, Health Writer

Starting a fitness program doesn’t have to be overwhelming when you are armed with the proper tools to get things rolling. Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?

Do’s

Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
Break down your meals so you are eating several mini meals per day.
Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.
Always stretch before and after your exercise routine.
Don’t over do it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
Work out with a friend. You’ll help motivate each other.
Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

To read the entire article, visit SparkPeople.com.

-- By Zach Van Hart, Staff Writer

Stress happens. No matter how organized you are, how good your systems are, or how friendly your work and living environments are, stress can find a way to poke its ugly head in from time to time. What can you do? Turn to a convenient Stress Buster – a small, simple activity that clears your head and calms you down. When you feel a stress attack coming on, it’s the perfect time to turn to one of these busters and kick that stress out the door.

Here are 7 of our favorite Stress Busters, but feel free to develop your own:

1. Take a walk
Want a break from the office? Does your house feel like an insane asylum? Slip out the door and let your feet take you somewhere. Not only will walking give you the opportunity to clear your head and take a break from that hectic situation, but it’s great aerobic exercise, too.

2. Call a friend
We all have someone whose voice alone perks us up. Give them a buzz, even for a few minutes. Whether with a joke or a funny story, or just by listening, they will likely put a smile on your face and calm you down. Besides, what are friends for?

To read the entire article, visit SparkPeople.com.

-- By Joe Downie, Certified Physical Fitness Instructor

Beginning an exercise program can be very overwhelming and painful if you aren’t careful. Warming your body up and stretching prior to exercise is very important for your health and will allow you to see better results, as well as to enjoy the workout more. Warming up and stretching raise your body and muscle temperatures, along with preparing your cardiovascular, respiratory, and nervous systems for the demands of exercise by slowly increasing the blood circulation.

Warming up will allow all of your connective tissues that haven’t been stretched recently to handle the stress put on during exercise, limiting your chances for injury. Connective tissue is similar to hard plastic; if you don’t warm-up plastic it won’t be flexible, and is much more likely to "break."

Proper warm up and stretching also help reduce the severity of soreness in the next day or two following the workout. The increased blood flow helps deliver more oxygen to the muscles and gets rid of the waste products that contribute to soreness. Increased blood flow also helps bring more fuel to your body, resulting in better performance.

Warm up with a low impact exercise, such as biking, an elliptical machine, walking, or rowing. These exercises allow your body to warm up with limited stress to your joints.

To read the entire article, visit Sparkpeople.com.

-- By The American Institute for Cancer Research

People who engage in some sort of physical exercise on a regular basis—either through their occupations or leisure time activities—are likely to live longer and healthier lives. To lower your cancer risk, the American Institute for Cancer Research (AICR) advises aiming for an hour of moderate activity each day and an hour of vigorous activity each week.

Walking is a moderate activity, and a treadmill allows you to safely walk or run indoors, at home or at a gym, no matter what the weather is like. Gyms are usually open for long hours, so you can go when your schedule permits. Or you can step on a treadmill whenever you want by purchasing one for your home.

Take the Right Step Forward
Walking or running on a treadmill is a form of aerobic exercise. Aerobic activities use the arm and leg muscles and give the heart and lungs a continuous workout. With regular and progressively harder aerobic exercise your heart can grow stronger and more efficiently supply oxygen-rich blood to your body.

Check with your doctor before starting any new exercise routine. Then keep these tips in mind as you prepare to use a treadmill:

Before you mount the treadmill belt, experiment with the controls. Play with the speed and incline. Test the emergency off button. Keep in mind that raising the incline more than 10 percent may strain your back or leg muscles. Expensive treadmills may also have preset programs that change belt speed and elevation to mimic a hilly path outdoors.
Warm up at a slow speed. Begin walking at 2 to 2.5 miles per hour for a few minutes. Then increase your speed to 3 to 3.5 miles per hour for a more challenging workout, if appropriate for your fitness level.
As you walk or run, keep your shoulders back and chin up. Don’t look at your feet.
Relax and take normal strides, just as you would on the ground.
Pay attention to where you are on the treadmill. Don’t veer to either side or fall too far back.
As a beginner, keep your treadmill workout simple until you are accustomed to the equipment and know your endurance levels for time and speed. Treadmills usually have small screens that display your speed, time spent treading, total distance, and approximate calories burned. You can use these numbers to gradually increase the difficulty of your treadmill workout.

For more articles, visit SparkPeople.com.

If you find that your back, knees and feet are throbbing after a workout, you may need to look to your shoes for relief. Frequently, overlooked and poor footwear can be a source of workout-related pain for a host of reasons. Shoes may be too old, inappropriate for a specific activity or simply the wrong fit and type for your body. Here are a few tips for getting the most out of your footwear.

For impact activities, a pair of athletic shoes should be used for no more than 500 miles. If you’re very active, say three times a week or more, you should replace your shoes once per quarter. If you’re less active, you should still be replacing your shoes every 6-12 months. Over time, the cushioning and support of your favorite sneakers will break down, leaving you with worsened form and increased susceptibility to impact and injury.

Make sure you’re using the right shoes for your game. Are you wearing the same shoes that took you through last winter’s basketball league to train for your first 5K? Changing your activity calls for a change in footwear. For treadmill or outdoor running, you really need a pair of shoes that are specific to your running anatomy. For non-impact activities, such as elliptical-based cardio, walking and weight lifting, a pair of cross trainers will probably be the most comfortable. If you’re giving an indoor sports league a try, make sure you have shoes that are specific to that sport. The lateral movement and agility demands of basketball, soccer, or even aerobics call for greater stabilization and support than your running and walking shoes provide.

Finally, let’s take a look at your anatomy. This is especially important for runners. If you’re large for your frame or have flattened arches, you’ll probably benefit from a stabilizing or motion-control shoe. Another possibility is to add orthotics or arch supports to your athletic shoes. Flattened arches also increase the likelihood of over-pronation, which can cause plantar fasciitis, an inflammation or arch pain. Extra stretching of tight calves and hips can help eliminate or prevent problems cause by flat feet.

Normal arches are the most common foot type and will allow you to choose your shoes based on your frame size and cushioning preference. If you have a smaller build, you may wish to use a neutral-cushioned shoe. If you’re larger, you’ll likely benefit from a stabilization shoe.

Very high arches result in a rigid foot-strike. Foot problems, including plantar fasciitis or claw toes, can be common with a high arch as well. You will benefit from extra cushioning that allows a greater collapse of the arch to cushion your foot strike. You’ll also benefit from additional stretching for your calves, hamstrings, and IT band.

If you notice persistent or nagging pain, you’ll want to consult a doctor or physical therapist to diagnose the problem, but investing in the right shoes now will help keep you going for the long run.

-- By Dean Anderson, Fitness & Behavior Expert

There’s no doubt about it: trying to lose weight can be a stressful thing! There’s nothing like trying to stick to a “simple” weight loss plan for bringing you face-to-face with the frustrating complexities of human nature and the limits of our rationality and will power. And even when we do manage to do what we know we should, often our bodies seem to operate according to a different kind of math—where a 3500-calorie deficit doesn’t always equal one pound of weight lost.

The unfortunate part is that this constant stress can make losing weight more difficult than it needs to be. Research shows that chronic stress can affect your metabolism, promoting fat storage, and increasing cravings for sugary, high-fat “comfort foods.”

There are lots of things you can do to manage this stress, ranging from yoga and meditation to a hot bath or a pleasant walk in the park. In this article, however, we’ll focus on how certain (very common) expectations about weight loss can cause stress, and how you can adjust your expectations so that you’re not stressing out about your own weight loss (or lack thereof).

The Weight Loss Expectations Quiz

To find out whether your expectations about weight loss may be increasing your stress levels, take the following brief quiz. Indicate whether you think the following statements are true or false. To benefit from this exercise, your answer should reflect how you honestly feel most of the time, NOT what you think the “correct” response might be.

1. I have taken a careful look at my eating and exercise habits, and I have a good idea of what I need to change and how I want to do it.

2. I have accepted the idea that I need to make permanent changes in my lifestyle to lose weight and keep it off permanently.

3. I will feel successful only if reach my weight loss goal.

4. I know that it took time to gain weight, and I believe it is best to try to lose the weight slowly.

5. I am working on weight loss now because I really want to, not because someone else thinks I should.

6. If I can manage to lose the weight, I think many other problems in my life will be solved.

7. I am willing and able to do a significant amount of physical activity on a daily basis, including planned exercise.

8. I can lose weight successfully with no slip-ups.

9. I am ready, willing, and able to spend enough time each day planning and tracking my food intake and exercise activities.

10. If my weight loss slows down or stalls out, I usually lose my motivation and stop my program.

11. When I am having problems sticking to my plan, I usually get on the message boards or the phone and talk about it with other people.

12. I have many stressful situations in my life right now, but I’m determined to be successful at weight loss.

To score your quiz, visit Sparkpeople.com.

B701 HYBRID BIKE

Our hybrid exercise bikes are ideal for anyone seeking the access and support of a recumbent and the efficient riding position of an upright bike. A “step-through” recumbent exercise bike frame design makes it easier to get on and off the stationary exercise bike. The highly adjustable seat system, combined with exceptional lumbar support, helps you find the perfect riding position.

Cycling is a great, low-impact way to improve your health, no matter the situation. The hybrid design provides an effective cardio workout evenly distributed amongst leg muscles, regardless of age or fitness level. This gives more people access to the benefits of cycling, including the elderly, over-weight and pregnant users, or those in rehab from a leg or hip injury. The 45-degree leg angle reduces stress on the user’s hips and joints.

“I like using the Hybrid bike because it is easier on my knees,” says one user. “I [also] feel that the seat is more comfortable, and I like that it supports my back.” With a lower knee position, users can also breathe easier and more effectively. Our exclusive FreeSPIN™ technology lets you coast after you stop pedaling to eliminate joint-shaking stops.

The B7901 hybrid bike also features an iPod® dock, one large LED window with six feedback options, six preset user-friendly programs, and pulse grips to monitor your heart rate.

AT1501 ASCENT TRAINER

Our uniquely designed Ascent Trainer, first introduced by Matrix, provides a whole new way to move. Uniting club-proven technology with an entirely new range of motion, the Ascent is the smoothest, most dynamic total-body trainer in the industry. This machine moves beyond the limitations imposed by traditional trainers and unleashes a powerful new potential.

The Ascent’s smooth motion ensures fluid pedal movements that simulate true walking, running, or even stadium climbing movements that are easy on joints. Power incline expands the stride length, making workouts more dynamic and motivational by targeting a variety of muscle groups. The increased stride length fully and effectively engages glutes, hamstrings and core stabilizer muscles while dual handlebars deliver a dynamic total-body workout that strengthens core muscle groups.

“The Ascent Trainer is easier on [my] joints and feet like an elliptical, but [it] seems smoother and more comfortable,” says one user. “Also, when I use the incline, it works my glutes and thighs and gives me a more of a hiking feeling.” Because the Ascent has a heavy-duty flywheel, it offers a fluid, comfortable motion that challenges even the most advanced user at full incline. This machine also provides a motion that is dynamic and perpetually smooth because its pedals do not ride on wheels.

The Ascent Trainer also contains an integrated entertainment system, including a made for iPod® dock along with controls and speakers that allow you to navigate your MP3 player directly from the console. High quality speakers built into the console mean you can wirelessly listen to your favorite tunes.

By Joli Guenther, MSSW, NASM-CPT

Adding a well-rounded stretching routine to your workout can be helpful or potentially injurious. It all depends on timing and technique. The benefits of stretching include decreased muscle soreness, improved range of motion, better neuromuscular coordination, and reduction in the risk of injury. Understanding proper technique and timing allows you to benefit from your stretching routine and avoid the risks that may accompany stretching that is poorly performed.

A common misperception about stretching is the need for extensive stretching prior to your workout. Your warm-up routine really should begin with smaller versions of the movements that you will perform in your workout. This may include simply performing your activity at a slower pace until your muscles are warm, or it may include a technique known as active stretching.

In active stretching, muscles that will be used intensely during your workout are gradually lengthened through fluid, repetitive movements unlike the bouncing motion frequently associated with early calisthenics. Instead, the targeted muscle is repeatedly stretched while you move smoothly in and out of the movements without pausing. The goal is to warm the muscle and prepare it for the range of motion that will be demanded during activity. Perform this type of stretching after a light warm-up, but before the activity becomes more intense. Muscles that benefit most from active stretching are any personal injury prone areas and the major powerhouses of the body, such as the calves and quadriceps.

More intense stretching can be performed after you have completed vigorous activity. At this time, the increased heat and circulation from your workout will allow your muscles to relax into a greater length. Post workout stretching also helps to work the waste products that have accumulated deep in your muscle tissues to move back into the circulation of the body and lessen post workout soreness.

The proper technique for post workout stretching is known as static stretching and involves holding stretches in one position for an extended period of time. In order to gain flexibility and the most benefit, post-workout stretches should be held for at least 60 seconds. While shorter stretches will still reduce soreness, holding your stretches for a longer duration will allow you to actually gain in flexibility over time.

A good stretching routine should address areas that are persistently tight or that have been used heavily in the activity performed. Most active people will benefit from stretching the calves, quadriceps, hamstrings, chest, shoulders, and external rotators of the hips. Focusing on these areas and following the techniques of stretching provided here will allow you to experience the benefits of stretching as soon as your next workout!

Visit these links for stretching exercises.
www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=stretch
http://exercise.about.com/cs/flexibility/l/blstretch.htm

-- By Liza Barnes, Health Educator

When I was pregnant with my daughter I asked a friend of mine, a mother of three, “Don’t you get bored staying home with the kids all day?” Looking amused she replied, “Oh, I find stuff to do.” Now that my own daughter is one-year-old, I know why this question entertained my friend…

Between nursing, changing diapers, preparing meals (and cleaning up after those meals), visiting the playground, and trying to squeeze in a shower, being bored is something I wish for! Life as a stay-at-home parent isn’t all about Bon-Bons and soap operas (thank goodness!). Stay-at-home parents work just as hard as those who clock in elsewhere, and often find themselves stuck in the same no-time-to-exercise trap.

Regular workouts can bring peace to your day and fitness to your body. If you’re desperate for fitness but can’t seem to find the time, all you need is some planning and a little creativity.

To see the full article, visit Sparkpeople.com

April Beard, product manager with Horizon Fitness, competed in her first Ironman on September 7th in Madison. She completed the triathlon in a very impressive 13 hours and 34 minutes. “I knew I would do everything in my power to finish, but when I got to the halfway point on the bike, I knew it was going to be a very, very long day,” said April.

“While floating in the water during the playing of the national anthem, it was amazing to see all of the spectators on the Monona Terrace looking on. I was so happy and excited to finally be starting an event that I started prepping for over a year ago. It was exactly how I imagined the moment would feel like!”

April fought through limbs of swimmers to finish the 2.4-mile swim and raced out to be greeted by friends and family. “Getting out of the water was another rush and such a relief! It was awesome, because when I made my way up the helix to the transition area I spotted [my friends and family] then ran over to them for high fives and a huge confidence boost that lasted a good 15 miles into the bike!”

Although the 112-mile bike portion was the most mentally challenging part of the race for April, she looked to her fans for support. “Seeing countless friends and family around the course was what really kept my spirits up. I was always wondering who I would see next,” says Beard.

Pumped up to be off the bike and onto the 26.2-mile run, April didn’t look back. “I was so happy to get of my bike! I didn’t care how many miles I had left to run. I was just glad that I wouldn’t get passed by as many people as I did on the bike and that I would be able to see my training buddies out on the course that were also competing,” says April.

Despite a slowing pace during the run, April finished the last quarter mile with no aches or pains:
“Making the final turn for the finish line brought tears to my eyes. I had finally made it! In 25 more meters I was going to be an Ironman! It all happened so fast, yet it took me 13 hrs and 34 minutes to get there. My friends and family yelled out from the crowd as I ran down the finish shoot. Giving high fives and cheering right along with them, I tried to tell myself to make sure I took it all in and savored every second of it. It finally sunk in when I crossed the finish line as the announcer called out, ‘April Beard, you are an Ironman!’ It will go down in my record book as one of greatest experiences I have ever had.”

-- By Carrie Myers Smith, Health & Fitness Writer

Recently, while bringing the wood in for our woodstove, a friend of ours said, "With all those boys, you’re bringing in the wood?" By "all those boys," he was referring to our four sons. I quickly explained to him that while we do have the boys help out with the wood, I often volunteer to do it myself, because it gives me some exercise on the days I don’t otherwise work out. In fact, I purposely only carry in two pieces of wood at a time, so that I have to make extra trips in and out, increasing its cardio effect. "Consider it the Country-Girl’s Workout!" I quipped. Well, we both got a good chuckle out of that, but it brought up a very valid point: you can find fitness in many aspects of your own life that you may not normally consider. Here’s another example:

At one of my sons’ soccer tournaments, we had to park quite a ways from the field, because the parking lots were filled up (not to mention they were playing at the field furthest from where we were parked!). My reaction? "Cool! Time to get a little cardio action in!" I offered to carry the chairs and backpack, knowing it would just give me that much more of a workout. But the reaction of those around me wasn’t quite so positive. "I can’t believe we have to walk so far just to get to the field!" and "We should have just driven around – there must have been some empty spots somewhere that would have been closer."

My kids can give many examples of times we walk when it’s not really necessary, usually when running errands and shopping. You see, when you change your mind about physical activity, you will inevitably change your body. Studies show that just by adding moderate activity to your daily repertoire, you will positively change your health status. This moderate activity includes doing things such as parking further from your destination and hoofing it, taking the stairs rather than the elevator, raking your lawn, hoeing your garden, doing your housework with vigor. Yes, I said vigor! What? Haven’t you ever done the polka with your vacuum?

To see the full article, visit Sparkpeople.com.

Training Time

Motivation

Meaning

Family Support

Pace Yourself 

By Joli Guenther, MSSW, NASM-CPT

Increasing the intensity of your exercise program or beginning a new activity may leave you wondering about how to avoid injury and excessive soreness. New exercisers may be unsure of when to work through soreness and when pain indicates injury. For performance gains, seasoned athletes may expose themselves to excessive wear and injury related to overtraining. Whether you’re a newbie or a pro, you can use the acronym S-T-R-E-S-S to help you avoid injury pitfalls.

S = Shoes. Whatever your activity—cycling, strength training, running—it probably starts at your feet; and those feet are wearing something. When was the last time you changed your shoes? Good shoes support the shape of your feet and, by extension, the rest of your body. For running and other sports, you should have shoes that are specific to your activity. For walking and strength training, you’re probably fine with cross trainers.

T = Ten Percent. Ten percent provides a rule of thumb for safe weekly increases in the duration or mileage of your workouts. A common mistake both new and seasoned exercisers make is increasing the intensity and frequency of workouts too quickly. True beginners can start with three 20 minute workouts and use the ten percent rule to build time. Runners increasing their mileage can add a total of ten percent of their previous week’s mileage to their long run, or to the total miles run over the next week. Following the ten percent rule allows you to progress without over taxing your body or your psyche.

R = Recovery. A good program recognizes the importance of rest in rebuilding both our muscular and cardiovascular systems. While exercise will strengthen the ligaments and tendons supporting our joints, making us less susceptible to injury and pain, we need sufficient recovery to make that happen. Cardiovascular fitness will improve more quickly than the strength of your body. Incorporate rest into your training schedule and allow your body time to grow stronger before your next workout. New exercisers should have two easy days for every hard day, while experienced exercisers may be able to follow a more strenuous pattern of hard-easy-hard. This allows us to return to training at a higher level, becoming stronger and fitter. Listen to your body’s cues. If you feel achy, tired, and sore for more than a day, you need more time to recover.

E = Equilibrium. Okay, that’s really just another word for stabilization. Joint instability is linked with both acute and long-term injuries. A well-designed strength training program will help you become more stable. Consider adding specific balance-focused training to your workouts. Most small muscle group exercises (such as bicep curls or shoulder side raises) can be performed standing on one leg, challenging your body to recruit more muscle fiber in both the targeted and supporting muscles. This results in greater stability and kinesthetic awareness that will reduce your chances of injury.

S = Strength Training. During activity, we tend to compensate for weaknesses in our body by overusing some muscles and under-using others. This can result in instability and a risk of injury, not to mention decreased performance. A strength training program that includes core work and targets the major muscle systems of the body will enhance the stability of major injury points, including the knees, hips, and low back. See Strength Training 101, http://www.horizonfitness.com/GetFitBlog.aspx?id=6031, for more on this.

S = Stretching. Unless you are recovering from an injury, pre-workout stretching is not necessary. When stretching at the end of your workout, avoid bouncing and don’t stretch to the point of pain. Stretching can reduce muscle soreness and aid in recovery. It also helps to avoid or address imbalances in the flexibility of our muscles. A stretching routine for injury prevention should include stretches for the calves, quads, hamstrings, glutes, lower back, and shoulders. Additional stretches to benefit posture or other specific needs may also be added.

Remembering the acronym S-T-R-E-S-S will help avoid many of the injury causing pitfalls of an exercise program. I’ll post more detail in coming weeks about how to put each of these areas into practice in your program.

-- By Rebecca Pratt

When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.

You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:
Limit your intake of junk food and alcohol
Drink lots of water (at least 8 cups a day)
Limit salty and sugary foods
Avoid eating many foods that are high in saturated fats
Make “variety” the watchword of your eating

Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).

To see the full article, visit Sparkpeople.com.

-- By Becky Hand, Licensed & Registered Dietitian

Late summer and early fall are perfect seasons for visiting farmers markets. From the small, mom-and-pop stand at the corner, to the large, organized market with multiple vendors and extensive selections, it is definitely worth the trip. Experiencing food at its finest can encourage even the pickiest eater to try a few bites. When it comes to fresh fruits and vegetables, the market is the perfect place to locate some fabulous food finds for everyone in the family!

Benefits of shopping at the Farmers Market

• The fruits and vegetables are grown locally and picked when perfectly ripened. This enhances the taste, texture, and aroma of the produce.

• Often, market prices are lower than at grocery stores.

• Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United States will travel 1,300 miles! In fact, only about 10% of the fossil fuel energy used in the world’s food system is used for production. The other 90% goes into packaging, transportation, and marketing of the food. All this inefficiency creates many environmental problems.

• Shopping at the Farmers Market benefits the local farmer and strengthens your local community.
  Since the produce is picked at the peak of the season, nutrients, and phytochemicals will be more abundant. Hippocrates said, “Let food be your medicine.” The following chart shows many of the health benefits of fresh produce. Don’t get bogged down trying to remember the names of these different phytochemicals—just eat a RAINBOW OF COLOR!

To see the full article, visit Sparkpeople.com.

Kari Smith
Age: 25
Position at Horizon Fitness: Customer Tech Support- L3 Lead Tech

Horizon: What made you desire to become more fitness oriented?
Kari: I did it to feel physically and emotionally better about myself. My mom started a fitness program right before I did so she motivated me to start as well.
H: When were you last physically fit?
K: Last time I was physically fit was 2001 when I was a senior in high school. I played some intramural sports in college (tennis, soccer) and I didn’t have a car so I walked a lot of places, but it wasn’t until recently that I started a solid fitness regimen again.
H: What are you currently focusing on with your fitness regimen?
K: Endurance for running and getting an overall stronger body
H: What goal are you trying to reach?
K: I’m training for my first 5K in July and would like to do several more with increasingly better times and also I have a goal weight that I would like to achieve by the end of the year, which involves losing another 15 pounds.
H: How did you make the change from “fear of fitness” to “fitness enthusiast?”
K: I had a lot of support from family and co-workers to better my lifestyle and they helped me realize that change takes time and that it’s OK to work slowly up. In the past, I would work out really hard in the first week and then be too sore or worn out to continue. It’s all about progression I’ve learned since then.
H: What made you stick with fitness this time?
K: The people who work out in the mornings here are phenomenal at making you WANT to come work out because just knowing that you’re all there to be each other’s support and motivation was enough to make me want to come back every day.
H: Why does this particular plan work for you?
K: I do a nice mix of cardio, strength and core exercises so I never get bored. Plus, it’s really early when I work out so my brain doesn’t have time to tell my body what to do. I’ve learned it’s all mental. If you can get past that the body is capable of a lot.
H: What do you dislike most about exercising?
K: Probably anything to do with Ab exercises. Especially bicycles.
H: What do you enjoy most about exercising?
K: It has to be a tie between how great I feel after I work out and jammin’ out like a maniac in my head (and sometimes out loud) to my iPod. Plus, I know it sounds crazy, but I most enjoy the runs on the treadmill.
H: What is the most rewarding aspect to a fitness-oriented lifestyle?
K: The most rewarding part for me is how great I feel about myself plus the confidence I’ve rediscovered through exercise. I’ve lost almost 20 lbs so far and have tons more energy!
H: How do you find time for fitness?
K: Budgeting time is like budgeting money- make more for important things. Exercise for me is important so I make time for it. For me, it was not about finding time, but finding the mental capacity to start and stay with an exercise program.
H: Have you changed the way you eat?
K: A little bit, but not much. I still love food. I was never a breakfast eater, but I try really hard to get something in my stomach in the morning. I also stopped eating after 8pm, which used to be a problem for me.
H: Do you still allow room for cheating?
K: Of course, how can one live without candy and ice cream?!
H: Any recommendations or advice for those just getting started?
K: I know its total cliché and I hate clichés, but take it one day at a time and don’t worry if you don’t see results right away, they’ll come.

Check out what Kari jams to on her iPod when she’s working out:

• "Get Low" by Lil Jon & The East Side Boys – "I’m a closet Lil Jon fan. This song reminds me of all the times I’ve almost fallen off the back of the treadmill while 'back, back, back it up' comes on."
• “Rock Your Body” by Justin Timberlake – “It’s J. T-LAKE, he makes me want to dance and run apparently.”
• “Bust It Baby, Pt. 2” by Plies feat. Ne-Yo – “It’s a new song and its hott.”
• “See You Again” by Miley Cyrus – “She’s just bein’ Miley and I’m just being Kari, it works for me.”
• “Cute without the ‘E’” by Taking Back Sunday – “It’s the emo in me, pumps me right up!”
• “If You Don’t Don’t” by Jimmy Eat World – “I just relate to this song well and thinking about everything it means to me pumps me up.”
• “Sophomore Slump or Comeback of the Year” by Fall Out Boy – “It’s upbeat at the right times for my pace it seems like.”
• “Overnight Celebrity” by Twista – “He’s just got a smooth flow that makes it easy to run to.”
  

By Joli Guenther, MSSW, NASM-CPT

Beginning exercisers can be overwhelmed by the addition of strength training to their routine. The expected frequency and duration of the workouts may be unclear and learning to use new equipment can also be both expensive and intimidating. Most exercisers also struggle with wondering if they are performing the exercises correctly. In reality, by concentrating on large muscle groups and simple movements, strength training novices can gain a lot of benefit without a lot of time and expense.

Strength training doesn’t have to mean spending hours in the weight room. You can complete a full body routine concentrating on the major muscle groups in less than 20 minutes. The large, functional muscle groups of your body include the muscles of the chest, upper back, legs, and core. Because these muscles work in combination with the smaller muscle groups, you’ll see improvement in the overall form of your body. Exercises that target these muscles include pushups (for chest and shoulders), rows (for the mid back), and squats (for the thighs and butt). By including these exercises at the end of your cardio workout, you can save time by training your body when it is already warm. As you gain comfort you may want to supplement these basic exercises with isolated movements for the smaller muscle groups of the body, such as bicep curls or side shoulder raises. You can find many resources on weight lifting and strength training through your local library or using an on-line search engine.

Schedule at least two strength training workouts per week. Less frequent workouts will limit the effectiveness of your program. If you’re very motivated, a third workout per week will result in faster muscle gains. Schedule a rest day between your workouts to allow your body time to build new muscle. Start with a lighter weight that will allow you to complete fifteen repetitions in order to build endurance and lean muscle mass. You should work up to being able to complete two to three “sets” of fifteen repetitions. Over time, if you would like to build visible muscle, increase your weight and complete three sets of eight to ten repetitions.

You can add strength training to your routine with as much or as little equipment as you like. When you commit to your program, consider investing in an inexpensive set of dumbbells or exercise bands that can be expanded over time. If you’re ready to take the plunge into a home gym, Horizon offers a line of strength training equipment providing a range of functional training options in a compact, universal machine. An advantage to working with exercise machines is that they tend to guide us into the proper movement. If you are beginning with dumbbells or bodyweight conditioning, you may want to consider purchasing a session or two with a personal trainer to ensure that your form is correct and that you’re targeting your muscles effectively. Take time to identify the muscles you’re working in each exercise and feeling those muscles engage as you complete the movement. For example, concentrate on the feel of using your thighs and your bottom as you squat and then stand.

As in any new activity, it’s best to start slowly. In strength training, it may be more effective for you to start with a smaller movement and gradually work into a larger range of movement as your body adapts to the intensity. Soon you’ll begin to notice the improved endurance, appearance, and performance that are the benefits of this powerful addition to your routine.

It’s a natural fit to start your workout routine with activities that feel approachable and familiar. Cardiovascular activities appeal to many new exercisers and can offer the benefits of weight loss and improved overall fitness. So why would you consider changing things?

The biggest reason to round out your workouts is to make them more effective. Keeping your body and your mind guessing will ensure that you continue to adapt by getting stronger and fitter. It’s also likely to keep you from getting bored with your routine. Adding new activities to your routine can yield enormous benefits, including:

• Improve Function: Strength training and body weight bearing exercises, including those found in yoga and other disciplines, teach us to use our bodies in multiple planes of motion. As we introduce our body to lateral and diagonal movements, we mimic the more demanding moments of our lives. This reduces our risk of injury and improves our efficiency in completing those movements.

• Get Stronger: Have you noticed a bit of a plateau recently? Adding strength and flexibility work to your routines can lead to a more effective cardiovascular workout as well, resulting in greater gains from the time you spend. As we get stronger, our muscles are better able to keep up with the potential of our cardiovascular systems.

• Prevent Injury: Adding flexibility training to the mix can help to address imbalances that develop through the repetitive movements of our training and daily routines. Additionally, regular strength and flexibility training also improve the efficiency of neurological responses so that they are more likely to be activated when we need them in a demanding situation.

• Reduce Stress: We all know that exercise is great for stress reduction, but different types of activities impact us differently. The equalizing effects of our cardio workouts just feel different than the accomplishment and thrill of challenging ourselves with weights or the centered calm that comes from quiet observation of our bodies at work.

• Enjoy Yourself! Adding variety to our workouts is likely to keep both our minds and our bodies engaged in getting fitter and healthier. If your regular cardio routine just isn’t holding the same challenge and interest for you, learning a new skill can add variety and interest to your weekly routine.

If you find that you’re overwhelmed by adding these new challenges in to your routine, consider starting with small changes. You can begin adding a couple of twenty minute strength training sessions to your workouts and focus on the major muscle groups, including squats, chest presses, rows, and core work. If you feel overwhelmed by learning the exercises, check with your local gym and consider hiring a personal trainer for a session or two to show you where to start. Take a look at your local library for books or DVDs that can help you get started. If you don’t feel ready to start a full yoga practice, try adding a few evening stretches to your bedtime routine. You’ll sleep better for it and will find yourself more refreshed in the morning.

Check back with us next week to find out how you can begin your own strength training program.

Stay Safe and Stay Hydrated

Horizon is Racing for a Reason

Each year, Horizon Fitness participates in an event to help raise money for a great cause. Previous years’ events include the American Heart Association’s Start! Heart Walk and the American Diabetes Association Step Out Walk. This year, we were proud to support Girls on the Run of Dane County in Madison by participating in the Diva Dash on Sunday, July 13. This race promotes the positive message Girls on the Run (GOTR) has strived to create. We had a good turnout from Horizon Fitness, including some race veterans and even some who completed their first 5k, including myself.

My Success Story: From Start to Finish

I began working out again at the start of the New Year as I usually do, inconsistently. My mornings were spent walking and running on the treadmill- sometimes five days a week and sometimes not for two weeks. Gradually, my lung capacity and cardio vascular strength increased and I was running for a mile or so at a time. Once I learned about Girls on the Run and the Diva Dash, I knew I had found my first event to train for. As a child, I struggled with self-confidence and was always searching for a way to fit in so I can relate to the mission of the GOTR program.

Once dedicated to running my first 5k, my training became more consistent. In the beginning, I didn’t push myself to run 3 miles but I did run and walk 4-5 days a week on the treadmill along with some strength training. Some days I would focus on long runs and other days I would do speed work. Several weeks before the race, I accomplished 3.1 miles without stopping. A few of my co-workers and I work out together in the morning which is a huge motivator for me and makes me want to try harder and do better. The day of the race I, alongside my coworkers, finished my first 5k within my goal of 35 minutes and I am ready to start training for a 10k in the fall. Oh, I’m the diva in the pretty princess tiara.

You Can Do It Too!

Whether it’s supporting the teaching of young women, breast cancer research, or a cure for MS, you can find an event to train for that may have even affected you or someone you know and love. Not only can you support these causes, you can help yourself set fitness goals that you may not have thought to be possible. If someone had told me 6 months ago that I would complete my first race, I wouldn’t have believed them. But here I am, proud of my accomplishment and motivated to start training for my next race.

Find a Race and the Motivation Will Follow

Setting goals will lead to accomplishing bigger and better things and training for a race is an amazing method to motivate you in your fitness goals and expectations. With that goal in mind, it will be easier to commit to a workout schedule because you have a desired outcome to focus on. For me, it was supporting a national organization that stood for a great cause- strengthening the minds and bodies of America's young women. Races come in all lengths and usually focus just as much on the fun as the fundraising. Start with something small—like a 5k—and before you know it, you’ll be hooked. You don’t have to run to win, just run to do your personal best. Some easy ways to find a race are to look at your local community calendar or newspaper, tune in to your local radio or TV station, and even search online. A few great race calendar websites include: www.marathonguide.com, www.marathonwalking.com and www.runrace.net.

Frequency and Duration

Set your goal!

Keep it up!

By Leanne Beattie, Health Writer and Stepfanie Romine, Staff Writer

Summer is almost here, and that means outdoor parties and cookouts with friends and family. If you’re trying to eat healthier, it can seem hard to find good choices at the picnic table. But you don’t have to hide out until September just to resist temptation. Whether you're a host or a guest, you can enjoy the best of barbecue season without padding your waistline. Use this guide to choose food that's light, healthy and refreshing at any backyard blowout.

Burgers 'n Dogs 

Hamburgers and hot dogs are a big part of summer eating but they don’t have to be a diet disaster. Start with a 100% whole wheat bun instead of white for a healthy dose of fiber and watch the fat content of the meat. The average beef and pork hot dog contains about 180 calories and 17 grams of fat before you add a bun and toppings. Turkey dogs are tasty and won’t sabotage your diet—you can have two of them for less than100 calories. If you’re going for a burger, stay away from the high-fat toppings like cheese, mayo and bacon. Choose cheese slices made with skim milk to reduce the fat content and load your burger with mustard and fresh veggies instead.

For the full article, visit Sparkpeople.com.

By Joli Guenther, MSSW, NASM-CPT

Have you really sat down and identified the goals of your exercise program? Whenever I meet with a new client for the first time, we talk extensively about their fitness goals. I’m guessing that you can probably relate to some of their desired outcomes – losing weight, toning up, or building muscle mass. Maybe you’ve begun to experience the aches and pains that come with naturally growing older or you want to begin a strength regimen to ward off osteoporosis. Regardless of your desired end result, or your motivation for achieving it, these fitness goals are directly tied to your long-term health and wellness.

Without question, we know that exercise is good for us. Overweight, underweight, and everywhere in between, our bodies are made to be used. Exercise will improve our physical health, our mental health, and increase our enjoyment of day to day activities. So how do you tie this all together? Get started by setting a goal that’s tied to long-term wellness. The key to achieving this long-term goal is to set smaller, progressive goals that allow to you to measure your success along the way. For most people in the early days on an exercise program, the simplest goals are also the most effective.

As a new exerciser, consider redefining your initial goals. Simply starting and sticking to an exercise program is a fantastic, independent goal. But you will have greater success if you’re able to pinpoint exactly what you want to achieve. For example, instead of just “getting stronger” or “toning up,” identify your goal as “I want to be able to play with my kids for two full hours at the beach this summer without needing a rest,” or maybe “I want to lift my grandson with throwing out my back.” Consider the exercise goals that will be the most effective indicator that you are living a healthy life. Keep that up, day after day, year after year, and the rest of the changes you're looking for are around the corner.

Redefining our fitness goals in the context of a healthier and more satisfying lifestyle is a wonderfully freeing and motivating experience. Rather than comparing our body to an idealized image, we begin to measure our progress in terms of improvements in our day to day abilities and indicators of our overall physical and mental health. These changes are frequently more motivating as we can measure them in smaller increments and time intervals than our fluctuating body mass may allow.

Putting it into practice:

My current nutritional goal is to increase my daily consumption of vegetables. In all likelihood, you're trying to do the same. The USDA currently recommends that adults consume between two and (gulp) six servings of vegetables every day! As we gear up for grilling season, it's easy to serve those burgers and hotdogs with a side of chips or potato salad and tell ourselves we'll eat our veggies tomorrow. Next time you're cooking out, think about rounding out that meal by throwing a few veggies on the grill. Asparagus is an early vegetable that's one of my favorites. Just toss the spears with a little olive oil and salt before putting them directly on the grate. Turn them after about four minutes and pull them off when they're bright green and shiny. You can even eat them with your fingers!

By Joe Downie, Certified Physical Fitness Instructor

Have you thought about how great it would be to include your family in your pursuit to exercise more regularly? Family exercise will improve the health of your loved ones, make exercise more fun, and at the same time develop stronger connections between all of you. With a little creativity, you can find a way to make it work for everyone.

How to start

First, decide what level of participation your family is ready for. If your entire family is committed 100%, you could go as far as setting up a Family Olympics. If it's a struggle to get your family to do anything together, starting out small might be the better option. You may simply focus on educating each them about the benefits of exercise—in a smart way. Bombarding them with stats each morning as they come down to breakfast might not be the best option. Put up a healthy living bulletin board in your kitchen (or use the fridge door) with articles and other resources that will help get your point across without having to say much of anything. For example, if one child is an athlete, an article about a successful athlete who commits to fitness could go a long way. Or, post a story about a young person who had trouble focusing at school but started exercising and saw an amazing difference. You are only limited by your creativity!

To see the full article visit Sparkpeople.com.

Third consecutive year Horizon treadmill recognized by leading publication

We are proud to announce that Health magazine’s 2008 America’s Healthiest Fitness Awards competition recently awarded our T1200 with America’s Healthiest Fitness Award in the equipment/treadmill category. This is the third consecutive year we have had the honor of being recognized by the magazine.

America’s Healthiest Fitness Awards recognizes Health magazine’s top fitness picks – selected by the publication’s experts and leaders in the fitness industry. For this year’s competition, a panel of experts and industry leaders selected the top products in important lifestyle areas such as food, fitness and beauty. We feel extremely privileged to be chosen by such a remarkable group of people.

“This recognition clearly demonstrates Horizon’s continued dedication to delivering the best fitness products to our retail partners and their customers,” said Mike Olson, vice president of marketing for Horizon Fitness. “We’re proud to offer durable treadmills that continue to feature technology that enables consumers to achieve personal fitness success.”We strongly believe that the T1200 is worthy of the honor it has received. This innovative treadmill, sold exclusively at Dick’s Sporting Goods, provides user-friendly programming options, instantaneous feedback on current and previous workouts, and some fun extras that make working out more exciting. The T1200 includes iPod® integration that allows you to connect your iPod directly to the treadmill. Once connected, you can control playlists through the console while the iPod automatically charges. You can plug headphones directly into the treadmill, or listen to music through large built-in speakers.You’re less likely to get bored with your workouts when you incorporate music,” said Olson. “That means you have a better chance of sticking with a fitness routine over the long-haul. Plus, it makes workouts more enjoyable and fun."

The treadmill also comes with eTRAK™ Performance Tracking Technology, which allows users to monitor a variety of workout statistics over the lifetime of the product. eTRAK captures a variety of important workout statistics, including: incline, time, calories, pace, distance and speed.

The accumulated data can be viewed in a variety of formats, including: current workout, last workout, average workout, weekly total, weekly goal and lifetime total. This feature is great because you can view your progress at the simple touch of a button.Our recognition in Health magazine combined with positive customer feedback serves as evidence of our persistent dedication to delivering the highest quality fitness products to our retail partners and their customers.

We’re proud to offer sturdy treadmills that continue to feature technology that facilitates personal fitness success for our customers. 

Check out what owners of the Horizon Fitness T1200 had to say:

“This treadmill rocks!”

“This treadmill is so quiet and feels just like the gym treads. Can't say enough about how much I love my new treadmill.”

“Great overall treadmill, something I've really enjoyed having. The 2.75 horsepower motor is remarkably quiet, and it doesn't seem to shake at all running at around 8-10 mph.”

Treadmill Doctor says, "A STRONG machine, an excellent value for the money."

Earlier this year, we proudly became a national sponsor of Girls on the Run© International (GOTRI), an organization dedicated to educating and preparing pre-teen girls for a lifetime of self-respect and healthy living.

We are thrilled to be partnering with an organization that shares Horizon Fitness’s values and mission to promote a better quality of life. 2008 marks the first year Horizon has committed to a national sponsorship of any organization. Personally, I am excited to find an organization that we can support on this level that does great work for a terrific cause.

My personal involvement with the organization

I have personally experienced the positive effects GOTR can have on its participants. My daughter’s involvement with Girls on the Run of Dane County has given her a greater confidence in herself and in her interactions with other kids. She has always been outgoing, but you could tell that she didn’t have the same self-assurance of her sisters. I believe that GOTR has changed that. My wife, Cindy, also began coaching the Oregon site in the fall. She is a runner so it was a natural fit and she has been highly engaged with the mission of GOTR.

Another exciting aspect of working with GOTR is the increased involvement of Horizon employees. Kristin Gritt, our marketing specialist, is running a race in Alaska to promote GOTR. Other people have become coaches in local chapters and have volunteered in other capacities.

Check out other exciting things regarding our involvement with Girls on the Run:

Girls on the Run Coach of the Year Contest

This year, Horizon Fitness is also pleased to sponsor the First Annual National Girls on the Run Coach of the Year Contest. Volunteer coaches who teach and mentor the girls are vital to the success of GOTR. We want to help acknowledge the dedication of these coaches across the country. This contest allows the girls associated with this organization the opportunity to express why they think their coach is inspiring. Girls are able to send in an entry that showcases their creativity while outlining what it is that makes their coach a qualified candidate for this award.

The winning coach will be honored at the 2009 National Girls on the Run Summit in Charleston, SC, receive national recognition, and other great prizes including their very own Horizon Fitness product.

Buy Horizon Fitness products and support Girls on the Run

Furthermore, in continuing support of GOTR and its mission, Horizon Fitness is donating a percentage of the proceeds from the sale of each piece of high quality fitness equipment through the GOTR website. The products offered include the T81 treadmill, T82 treadmill, EX-56 elliptical and RC-30 recumbent bike. To find out more about these products or to make a purchase to support the Girls on the Run mission, visit www.girlsontherun.org.

We are proud of Girls on the Run

As a company, we investigated many community involvement partnership options over the years and this one felt right, not because of my personal involvement, but because they we were both at a size where our involvement could make a difference. GOTR provided an opportunity to make a strong impact with a great organization that has a great mission!

To learn more about GOTR, visit www.girlsontherun.org.

To begin, choose a course of nine or 18 holes and one of four levels, or "tee-off boxes," each varying in distance and categorized by color (red, white, blue or black). The "tee-off box" you choose determines the distance you walk or run to get from one hole to the next, and is completed at a speed that is comfortable for you.

The benefits of the Golf Course program:

An incline more effectively strengthens upper leg muscles by training the lower body over a greater range of motion.

There is a significant increase in calories burned at each percent of incline.

Walking or running at an incline provides a more challenging way to increase the workload in terms of distance without going faster.

Simulates your golf course walk when the weather isn't cooperating.

Designed to simulate climbing a hill, this program automatically varies the incline in set intervals. You choose the level, speed and workout duration to create the fitness experience that is right for you.

Each level has five segments of increasing incline, followed by five segments of decreasing incline. The level determines the maximum percentage of incline that is achieved during the program; the higher the level, the higher the percent. For example, level 1 introduces the program at a maximum incline of 3%, compared to level 12 that pushes you to climb a maximum incline of 9.5%. With a 12 levels to choose from, you can progress at your own pace.

What is the THR Zone?

The THR Zone is the number of times your heart needs to beat each minute to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute.

The American Heart Association recommends working out at a THR Zone between 60% and 80% of your maximum heart rate. A beginner should stay in the 60% range while an intermediate exerciser should strive for 70% to 75% of his or her maximum. Advanced users can push for the 80% range. This range also works if you're doing a short workout.

To find how these percentages translate into beats per minute, refer to the chart. Remember that your THR should reflect your current level of conditioning and personal fitness goals. Before you begin any exercise program, consult your physician.

How does it work?

Once you determine your appropriate THR Zone, choose the desired time and THR range you want to work out between. After four minutes of warm-up, the incline or resistance level will increase gradually to get you to your zone. Through the duration of your workout, the incline or resistance level will adjust automatically to ensure you remain in your zone. The last four minutes of the program will gradually decrease the resistance level to give you a smooth cool-down.

How does your machine know exactly what your current heart rate is throughout the workout? It detects your heart rate by either using the grip pulse handlebars found directly on the product or by using a wireless chest-strap transmitter (only on select models; chest strap may be sold separately). When using the grip pulse handlebars, it may take up to five seconds to get the most accurate reading possible.

Whatever method you use, this program can simulate the intensity of your favorite sports, as well as everyday activities. It's also a great way to keep your workouts interesting and challenging.

Set a weight loss goal and evalution date 4-6 weeks in the future. Build additional activity into your day to increase overall calorie burn. Complete each workout once per week with one day between.

Workout 1:

Intervals A 30-minute interval session on your choice of equipment. Most Horizon Fitness products have an interval program. It is a time-based workout for walking or running, with alternative speed levels. A typical program features segments of 30 seconds of faster speeds, or "peaks," and 90 seconds of slower speeds, or "valleys." Push hard during the "peaks" of your workout and use the "valleys" to recover.

Workout 2:

Split Session

Morning: Warm up for five minutes (on manual program) Increase intensity until you are breathing hard and begin to sweat, but are not uncomfortable. Continue for seven minutes Reduce intensity. Recover for three minutes.

Evening: Repeat morning session.

Workout 3:

Go Play Complete an enjoyable recreational activity, maybe a walk or bike ride with your children, gardening or a game of tennis. Be active for at least one hour.

Joli Guenther, MSSW, NASM-CPT

Getting Started

Here are a couple of programs that integrate the key movements and demands of your favorite sport. Complete each workout 2-3 times per week with at least one day between of rest between workouts. Warm up for 5-10 minutes.

Workout 1: Tennis

StrengthLunge

Step forward onto right foot bending both knees, lifting left heel.
Straighten legs.
Repeat 20 times each side.

Knee Pushup

Kneeling on the ground, tighten your abdomen, removing bend from hips.
Hold position or complete a push up.
Continue for one minute.
Rest 30 seconds.
Repeat three times.

PowerForward/Side Jump

Jump forward landing with knees soft.
Repeat six times.
Progression: Add jumps to right and left, three times each side.

Ice Skaters

With legs wide, hop to the right foot while lifting the left foot to opposite calf, repeat to opposite side imitating a quick skating motion.
Continue one minute, jog in place one minute.
Repeat three times.
Progression: Use arms to mimic the swing of a racquet.

Cardio

20-30 minutes using the intervals setting on your treadmill or elliptical.

Workout 2: Golf

StrengthSingle Leg Squat Crossover

Holding right arm overhead, lift right foot and squat on left leg.
Reach right arm toward bent left knee.
Return to start.
Complete 2 sets of 20 reps on each side.

Arm/Leg Raise

On hands and knees, raise right arm.
Hold 4 seconds, return to start.
Complete 2 sets of 20 reps on each side.
Progression: Lift and straighten left leg and right arm together.

Floor Bridge

With spine on the floor, knees bent, and heels near buttocks, push pelvis upwards using legs and buttocks.
Hold 30 seconds.
Release.
Repeat.

Cardio

20-30 minutes using the hills setting on your treadmill or elliptical.

Serving size surprise

Who cuts a muffin into four pieces? You'd be surprised. To most people, a single muffin is one serving, but the manufacturer may disagree. The amount of fat and calories depicted on the label may be for just half, or even one-fourth, of the food. "The biggest pitfall is portion sizes," agrees Platzman. "Usually an item doesn't seem too unhealthy until you realize that it contains four servings!"

The low-fat loophole

If a food states "low-fat" on the label, then by law, it must have less than three grams of fat per serving. But that doesn't mean it is low in calories. It might contain more sugar than a bag of candy corn. Be sure to look at the total calories per serving, even if a food is low fat.

The big fat total

With foods that are not designated "low-fat" it's always a good idea to look at the fat content, as well as the total fat per calories. "If something has five grams of fat, that may or may not be a healthy food item," says Platzman. "If the item only has 50 calories, five grams of fat would mean that the food gets 90% of it calories from fat."

All fats are not created equal

Underneath the line that displays the number of fat grams per serving, a food label will show what kind of fats make up the overall content. An ideal food will be very low in saturated fat and contain zero trans fat.

Make it a working (out) vacation.

Coffee, treadmill, shower, work,sound familiar? You're in an exercise rut. You're staying fit, but aren't seeing changes. Your motivation is dropping because workouts aren't rewarding. Build your vacation around a recreational activity. Good choices include cycling, run/walk events, golf or hiking. Before leaving, create a program to train for your vacation. With fitness as the structure of your vacation, you'll reap the rewards just by showing up!

Get away to get recommitted.

Family, work and life make regular exercise tough. Vacation is an opportunity to step outside our regular patterns and build new habits. Build your exercise program on vacation and you'll come home with new energy to complete it. For success, avoid an overscheduled vacation. Take time each morning to complete your workout and enjoy the results. Your work needs to be done ahead of time.

Certified Strength and Conditioning Specialist Ken Grall offers this advice. "While traveling, take time for a few minutes of extra planning. If staying in a hotel, ask about workout facilities. Hotels understand the importance of fitness to travelers and may offer anything from a couple of treadmills to full health club access."

If you're staying with friends or family, look for guest options at local health clubs or carry your gym with you by using resistance tubing, available at most sporting goods stores. Another option? "Use your own bodyweight and a little imagination. Push-ups, bodyweight squats, lunges, crunches, and balance can easily be done with bodyweight and a little space," offers Grall.

Rest, relaxation, recovery.

Need a break? Recent 5K a personal best? Got great results from recent interval training? Use your vacation for some well-deserved fun. Planned periods of recovery are important to avoid over training. While recovering, fun activities keep your mind and body busy, without the strain and fatigue of a high intensity program. Consider family lawn games such as badminton, bocce or croquet. Group activities such as tennis or golf are also fun options. Give that yoga or pilates DVD a try. Or join your family for a romp at the beach! The only requirements are to feel good and have fun!

Planning and creativity ensure your vacation contributes to your fitness goals. Vacation can meet the needs of you, your family and your schedules. With so many options and possibilities, you'll be so busy enjoying yourself that you won't realize you are getting fitter! Now that sounds like a vacation!

If these thoughts make you imagine countless hours spent in aerobics class this spring, we have two words for you: circuit training.

Circuit: The All-in-One Workout

Circuit training is the practice of performing one set of a specific exercise and then quickly moving to another exercise and then another. A recent trend of adding cardio intervals to the resistance training circuits has become popular for a number of reasons.

"Cardio circuit training manages a person's fatigue through short bouts of exercise," says Tim Moore, PhD, CSCS, a health and fitness consultant who has spent the last 25 years training elite athletes, Hollywood celebrities, Fortune 500 CEOs, and everyone in between. "And when you intersperse it with strength training, you get the most bang for your buck."

The calorie-burning synergy that is created by a cardio circuit is hard to beat. In fact, in just one 30-minute bout of exercise, you combine a resistance-training workout with an aerobic session and the results pay dividends for hours.

"For 24-48 hours after doing an interval workout, your metabolism stays elevated," says Moore.

Keeping it Fresh

Not only does this type of workout help burn fat and build muscle, the fast pace keeps boredom from setting in and combining the two workouts is a boon for the time-crunched. Additionally, the flexible nature of the program allows the user to easily control the intensity and take as much or as little rest as needed.

"I like to set up my clients for success rather than failure," says Moore. "For a circuit workout that comes in interval form, you want to increase the time working and decrease the time resting. It is easy for a beginner to do that."

If you can stay with this workout plan for four to six weeks, you can build an exercise habit that will seamlessly become part of your daily routine.

"I'll have clients come to me and say 'I can give you two times a week for half an hour.' A year later they are doing four times a week for an hour. It is a natural progression," says Moore.

After that, you'll be in bikini shape all year long.

Water is everywhere. It makes up 71 percent of planet earth and about 73 percent of each of us. Approximately 92 percent of Hollywood starlets are photographed carrying a bottle of designer H2O. With all these liquid assets it's hard to believe we still don't drink enough water.

"I think most people are in a state of mild dehydration," says exercise physiologist Eric Sternlicht, PhD, an assistant professor of kinesiology at Occidental College in Southern California. Sternlicht makes the point that even thirst is not a sufficient indicator of when the body needs water.

"The thirst mechanism kicks in when you are about 2 percent dehydrated," Sternlicht says. "That already means a 10 percent loss of performance."

Water serves the body in a myriad of forms, from digestion to temperature control to even bowel regularity. Playing so many roles, it is no wonder that people can tap their water stores in a few short hours. Active people, especially when exercising in hot weather, can dehydrate even faster, making themselves prone to energy dips, sluggish thinking, a slowed metabolism and increased risk of heat-related illnesses.

Water vs. Sports Drinks

Water isn't the only way to replenish fluids. Teas, juices and sports drinks will also rehydrate you. (Caffeinated and alcoholic beverages tend to have a slight diuretic affect, and thus should not be counted as part of your daily intake.) However, when it comes to exercising for a purpose, such as improving endurance or losing fat, the choice between water and a bottle of greenish-hued sports drink can make a major difference.

"Stick with water when you are trying to cut the calories and are concerned about your physique," says Greg Werner, MS, CSCS, ACSM-HFI, the director of strength and conditioning at James Madison University in Harrisonburg, Virginia.

For men and women looking to drop a little body fat, and who engage in moderate intensity training sessions, the calories in a sports beverage may be unwelcome. After all, if you spend 30 minutes burning 250 calories on a stationary bike you don't want to spend the next 30 seconds slurping 225 calories. In that case, water is your best choice. But if you train for performance, or for periods longer than an hour, you can benefit from a sports drink during and immediately after a workout.

"It has been shown that if you consume small amounts of sugar during a workout, it will prolong the intensity of the workout," says Werner. "I encourage my athletes to drink a little before a workout, a little during and as much as they need afterwards. And later that night, just drink water. At night, their glycogen [muscle energy] stores are saturated and if they drink more sugar it will just turn to fat."

Sternlicht and Werner both agree that one advantage of a sports drink is the taste. "All the research has shown that people will drink more if there is a little taste to it," says Werner.

Too Much of a Good Thing?

Last year a sensational headline made its way through the mainstream press: "Too much water can kill you!" Yes, even the most basic element of our existence was now under fire. Does that mean we should be pouring our Evian down the drain? Not a chance, says Sternlicht.

"That study was about hyponatremia, a condition that only effects marathoners and ultra-endurance athletes," he says. Hyponatremia occurs when massive amounts of salt and other electrolytes are lost through profuse sweating and only water (sans minerals) is used to rehydrate. While it can be deadly it is exceedingly rare. "I have not run across one case of hyponatremia," affirms Werner.

With the warm weather of summer upon us, water intake becomes even more important. So, whether it is a $6 bottle of designer water from a French aquifer or a quick stop at your gym's fountain, never miss an opportunity to rehydrate.

"It is all about impact. When you run, you are talking about impact of three to five times your bodyweight," says Tim Moore, PhD, CSCS, a Los Angeles-based health and fitness consultant who has spent the last 25 years training elite athletes, Hollywood celebrities and Fortune 500 CEOs. "An elliptical trainer cuts that impact in half."

Elliptical trainers started appearing in commercial gyms six or seven years ago, and lines have been forming for them ever since. Running outdoors or on a treadmill is great exercise, if your body can handle it. But if you are returning to fitness after a long lay-off, or are carrying a few too many pounds on your frame, an elliptical trainer can help you burn calories, improve your cardiovascular fitness and stave off disease without making your joints pay unwarranted dues.

In fact, elliptical trainers enjoy the benefits of the best cardio workouts with none of the downsides. It is a weight-bearing activity, like running, so you get all the same bone-strengthening osteoporosis-fighting benefits you do from power-walking or jogging. But elliptical training is non-impact, so it is as gentle on your body as riding a recumbent bicycle.

If your old school mindset is telling you that no pain means no gain, it's time to graduate out of that learning institution and get some higher education. A recent study published in the Journal of Sports Medicine and Physical Fitness, followed 22 moderately-trained female subjects for 12 weeks as they exercised on either a treadmill, stairclimber or elliptical trainer. The physiological improvements and calorie-burning benefits produced by the three different machines were almost identical.

Joining the Revolution

Don't be intimidated by the egg-shaped motion of the George Jetson-inspired elliptical machine. Its stride is easier to master than a stairclimber and more comfortable than an exercise bike. "The elliptical motion is a nice natural motion, for flowing and keeping things going," agrees Moore.

For beginners, Moore recommends eschewing the mobile handgrips and using the stationary handlebars. "If someone has poor body awareness — which tends to come with being overweight — they start to use the arms to stabilize, like they are doing a bench-press, and their hips tend to come out of alignment," says Moore.

Dr. Moore holds the same opinion for the popular reverse stride gym-goers often employ when they are on elliptical trainers. Moore recommends starting out with a conventional forward stride until balance and coordination adapts to the elliptical motion. After some use, a reverse stride and handgrips can be utilized to work different muscle groups and add variety to longer workouts. Make sure to switch up your longer, slower cardio workouts on the elliptical with shorter more intense interval sessions. Interval training is crucial for losing body fat, because it not only burns calories during the workout but for several hours afterwards.

"With interval training, your metabolism stays elevated for 24 or more hours after exercise," says Moore, who claims that interval training is scalable to any level, so much so that he has even used it with cardiac rehabilitation patients to successfully speed their recovery after a heart attack.

Beginners can test the interval waters with 5 to 10 minutes of warm-up followed by three to four sets of 30 seconds at a strong effort and 90 seconds at a slower, restful pace. Finish with another 5 to 10 easy minutes to cool down.

Learn more about Horizon Fitness ellipticals here.

Striving for perfection is admirable, but when it comes to working out, it can be a foolhardy quest. Too many people put off their workouts until they have the time for their ideal two-hour cardio-yoga-aquatic-weightlifting regimen. With busy schedules, weeks can go by before you can find time for the Dream Routine, and with the holidays approaching, it might not happen until Easter.

Fortunately, your body responds to exercise on an "anything is better than nothing" basis. Five minutes a day on a stationary bike is infinitely better than an hour on the couch wishing you had a 25th hour.

"The average workout length recommended by most experts is a minimum of 20-30 minutes," says Myatt Murphy, CSCS, author of "The Body You Want in the Time You Have" (Rodale, 2006.) "But not bothering to work out because you only have half as much time to exercise is like not bothering to save for something you really want because you only have half as much money to spare."

When it comes to your fitness bank account, every penny counts. Doing bicep curls with grocery bags on the way to the car or taking the stairs instead of the elevator increases your fat-burning muscle-building balance throughout the day. And if you can deposit a solid 15 minutes of devoted exercise, you can accrue some serious interest.

"Anything you can do to elevate your metabolism, burn calories and work your muscles - even if it's only for 15 minutes a day can have a huge impact on your overall appearance and health - if you're smart enough to use those minutes wisely," says Murphy.

Here are some tips to keep up your exercise habit and stave off the holiday damage through the next several weeks:

Tip 1: Warm up "en route" to the machine. By pacing while on the phone, or doing some light squats putting away the laundry, you can get the blood flowing before you start the workout. That means when you jump on the bike or elliptical trainer you can put in 15 strong, focused minutes.

Tip 2: Stick with interval training. A mountain of research has shown that short bursts of high-intensity exercise, interspersed with longer periods of low-intensity exercise, burns more calories than long slow bouts of cardio. Pedal or stride rigorously for 30 seconds, then immediately lower the speed for 60-90 seconds. Repeat this cycle for the length of your workout.

Tip 3: Break it up. Two ten-minute sessions a day is just as good as one 20-minute workout. You can even break your workout into thirds.

Starting Out

Make a plan. Weight loss results from reduced caloric intake and/or increased caloric output. Consider the impact of both diet and exercise on reaching your desired goals.

Look honestly at your diet and identify needed changes, especially sources of empty calories. Reducing excessive sources of sugar, fat, and alcohol in your diet, will benefit your body and promote a lifestyle that is not based on deprivation. Set a measurable goal related to your diet, make that behavior a habit, then consider making your next change.

Working Out

Exercise is necessary to make your goal a reality. Exercise burns calories and boosts your body's metabolic rate following the workout. Effective weight loss workouts maximize post-workout burn through interval training, split session workouts, and overall increased activity. This plan includes all of these strategies. You may also include them in your own program to maximize weight loss.

Intervals: Interval workouts include brief bursts of high effort throughout your workout followed by periods of recovery. Utilizing recovery periods, enables you to work at a greater intensity. Include a low intensity warm-up, periods of increasing effort and recovery, and a low intensity cool-down. Working at the upper end of your abilities results in dramatic gains in fitness and maximizes post-exercise calorie burn. Jump-start your program for weight loss by adding an interval workout to your current weekly routine.

Split-Session Workouts: Energy consumption increases during recovery following workouts. Capitalize on this potential through split session workouts, essentially working out twice in one day. If each workout is done at sufficient intensity, you will experience increases in your metabolism during two periods of time.

Overall Increase in Activity: The final means of losing weight through exercise is to increase your overall activity. Losing one pound requires a deficit of approximately 3500 calories. Considered strictly in terms of your workouts, this number can be daunting; however, being more active during your recreational time and building activity into your daily routine, can dramatically increase overall calorie burn. When the numbers add up and you become more aware of the damage those stops at the office candy dish are doing, they can dramatically improve your success in losing weight.

Stay Motivated

As you develop your routine, set your date for re-evaluation in 4-6 weeks to determine both your successes and your areas of needed improvement. Sticking to diet and behavioral changes and seeing any sort of a weight loss is a significant victory. A reasonable weight loss is between .5 and 2 pounds per week. In your first month of a new exercise program, you may be simply determining what a reasonable rate of weight loss is for you. Set goals, complete your workouts, and let the body you want follow.

Before You Start

Take ten minutes to break a sweat before you begin your workout. "Ride a stationary bike or do something gentle to raise the core temperature, get the heart rate up and get those joints lubricated," says Greg Werner, MS, CSCS, ACSM-HFI, the Director of Strength and Conditioning at James Madison University in Harrisonburg, Virginia. "The muscles and tendons tend to be a little more plastic, so you want to increase the elasticity of them by the heat."

During the Workout

Pain is your main compass of determining whether you are entering injurious territory. While that may sound ridiculously obvious, Werner assures it is not. "People who were athletes at one time tend to try to jump in where they left off," says Werner. This leads to doing too much too soon, and potentially straining a muscle. If you feel any joint pain, back off immediately. And when you are starting off, says Werner, there is no need for excessive pain in muscles or lactate pain (what is known as "the burn").

The Cool Down

"After a workout is when you want to stretch," advises Werner. "That is when the muscle is flushed with blood and warmed up, and when you will see the greatest gains in range of motion." These gains in flexibility will help decrease your chances of future injury.

Extra! Throughout the Day

Don't forget to drink plenty of water during the day and at least eight ounces of water before a workout. Proper hydration helps keep you cool and improves your overall joint health.

"What does not destroy me, makes me stronger," said philosopher Friedrich Nietzsche. But he never tried getting on a treadmill when he had a mean head cold. For when it comes to exercising while ill, the Nietzchian work ethic should be discarded like a used Kleenex.

From the classic "no pain, no gain" mind-frame to the urban legend that exercise can help burn out a cold and shorten the suffering, misinformation abounds about setting limits on under-the-weather workouts.

"An easy way to think about whether or not to continue your exercise routine when ill is by using the 'above/below the neck' rule," says Bryan Stednitz, MS, Assistant Director Fitness and Wellness in the Recreational Sports division of Indiana University. Stednitz explains that symptoms above the neck (congestion, runny nose) typically mean you have a common cold. He suggests discontinuing your workouts in this case, but admits that some people opt to simply perform a shorter workout at a lighter intensity. He also notes that exercise releases catecholamines, better known as adrenaline, which can help ease the symptoms of a cold. However, exercise will not shorten the duration of the illness.

When it comes to symptoms that manifest themselves below the neck (nausea, vomiting, fever) there is no room for interpretation: Do not continue to work out.

"You should never work out with a fever," says Stednitz adamantly. "Your body maintains your core temperature within very narrow limits, so it's working a lot harder when you have a fever. Exercise will raise your temperature even further, putting you at risk for heat-related injury. As well, your body fluid may be diminished by up to 10 percent with a fever, and exercise could exacerbate this dehydration."

The best judge on whether to lace up the running shoes or slap on the bunny slippers is you. The only question is, are you smart enough to listen?

"The problem is most people don't listen to their bodies," says Stednitz. "Just keep in mind that your immune system is working harder when you're sick, so going lighter on exercise is not a bad thing."

Recommit to ten minutes.

If you set a lofty exercise goal and miss one session, it's easy to get discouraged. Virgin suggests thinking about exercise in ten-minute blocks instead. "There's less of a chance of blowing off ten minutes," she says. "Go for a ten-minute walk outside or on a treadmill. Use free weights in front of the TV. Do ten minutes of a favorite exercise video, and work from there."

Bring in a professional.

Virgin suggests hiring a personal trainer once a month. The benefits are twofold. First, your fitness expert can perform a body composition test and track your results, which is especially important since weight loss doesn't always show up on a scale. She can also design a new exercise program so you can mix things up and help boost metabolism, she says. "A trainer will make sure you're exercising correctly, and provides accountability," adds Virgin. "If you know you've got to meet up with your trainer, you're going to work out more."

Count your steps.

Walking is low-impact, and can be done anywhere. Incorporate more walking into your day by purchasing a pedometer, and trying to beat your own step count, says Virgin. "You'll start parking a little further away and taking the stairs," she says. Buy a pedometer at any sporting goods store or mass merchant. Virgin suggests asking your salesperson to set it up for you so you can wear it out of the store. "Otherwise, it might float around in your car for a while," she says.

Make exercise social.

Chances are, when you make a lunch date with a friend, you follow through. Change lunch dates to gym dates, and you've got a great reason to move, says Virgin. Go for a walk at the mall or at the park. Go for a hike or bike ride. Says Virgin: "Put it on your calendar and exercise becomes a regular part of your life."

Chocolate Raspberry Ganache (Serves: 16)

Copyright and used with permission by Kristine Napier, MPH, RD

½ cup nonfat milk
1 tablespoon corn syrup
½ cup liquid egg substitute
1 cup semisweet chocolate chips
¼ cup raspberry liquor
1 tablespoon chopped orange zest
1 angel food cake
3 cups fresh raspberries

Combine milk and corn syrup in a heavy medium-size saucepan. Bring to a boil; boil 2 minutes, stirring constantly.

Reduce heat; whisk in the egg substitute. Remove from heat; stir in the chocolate until it melts. Stir in the raspberry liquor and orange zest. Place the mixture in a container, cover loosely, and refrigerate at least 2 hours or overnight.

Slice angel cake crosswise into thirds. Spread 1/3 of the chocolate mixture on top of the bottom layer; top with 1/4 of raspberries. Drizzle 1/3 of chocolate on top of raspberries.

Place the second layer of cake on top of the first layer. Repeat the chocolate-raspberry process. Place the third layer on top the second layer and repeat the chocolate-raspberry process. Garnish plate with remaining raspberries. Refrigerate or serve at once.

Holiday Spiced Nuts (Serves: 16)

Copyright and used with permission by Kristine Napier, MPH, RD

1 pound peanuts, cashews, slivered almonds and walnuts
½ teaspoon black pepper
¼ to 1 teaspoon chili powder
¼ to 1 teaspoon garlic powder
2 teaspoon ground cinnamon
2 tablespoons brown sugar
2 tablespoons extra virgin olive oil

Preheat oven to 350°F

In a large bowl, combine spices, brown sugar and oil.

Stir nuts into mixture.

Toss to coat and spread nuts on a cookie sheet with a lip.

Toast in oven until light golden brown, about 10 minutes, stirring once or twice. Serve warm.

Rich and Skinny Café Mocha

Copyright and used with permission by Kristine Napier, MPH, RD

½ cup strong brewed coffee
½ cup nonfat milk
3 tablespoons nonfat dry milk powder
2 tablespoons unsweetened cocoa
1 to 2 packets artificial sweetener
1 to 2 tablespoons nonfat frozen whipped topping, thawed
1 candy cane

Combine all ingredients in large microwave-safe mug; whisk together.

Heat on high for 1 minute or until piping hot. Stir well. Top with whipped topping and place unwrapped candy cane in mug. Serve at once.

Roasted Red Pepper Dip

Copyright and used with permission by Kristine Napier, MPH, RD

1 jar (about 7 ounces) roasted red peppers (in brine, not oil), drained
8 ounces reduced fat cream cheese, brought to room temperature
Freshly ground black pepper, to taste
2 to 3 cloves garlic, peeled
1 small onion, peeled and quartered
Prepared horseradish to taste (optional)
½ pound baby carrots, washed well
4 ribs celery, sliced and quartered

Combine all ingredients in food processor.

Process on pulse setting until mixed well and to desired degree of chunkiness.

Serve with vegetables.

Horizon products hitting floors this season bring several new technologies and features that are available on a variety of select models. Each of these, including eTRAK™ Performance Tracker technology, PERFECTview™ Adjustable display, In-Reach Control Pad™ and new wireless pedometer treadmills, have been carefully designed with the user in mind.

eTRAK™ Performance Tracker technology, found on select treadmills and elliptical trainers, allows users to monitor and evaluate a variety of workout statistics over the lifetime of the product. These statistics include incline, time, calories, pace, distance and speed and can be viewed in formats such as average workout, last workout, weekly total, monthly total and lifetime total. This technology was designed to give consumers a motivational, easy-to-use tool to monitor and track their fitness over time.

PERFECTview™ is a new display technology that allows users to adjust the console display for optimal viewing. Similar to a laptop computer screen, PERFECTview™ can be adjusted to achieve a viewing angle that is easy to read and reduces glare. This feature was designed for people who are above or below average in height, or perhaps have less than perfect eyesight.

The In-Reach Control Pad™ is a feature that allows users to adjust speed and incline settings without having to remove their hands from the handrail. This safety feature is designed for seniors and other treadmill users who like to hold the handrail while walking or jogging.

In addition to these new technologies and features, Horizon is rolling out two new wireless pedometer treadmills — WT951 and WT751. Both treadmills utilize a wireless pedometer to help integrate a user's daily activity with their treadmill workout. The treadmill user simply wears the included pedometer throughout daily activities to accurately monitor their step count. At the end of the day, with the push of a button, the user can wirelessly transmit the accumulated steps to the treadmill which then automatically adjusts the workout to achieve a predetermined fitness goal. Pre-programmed step programs range between 1,000 and 10,000 steps.

Is a treadmill on the top of your holiday shopping list? Since the treadmill is the most frequently used piece of fitness equipment among Americans, there are many different models to choose from. You can avoid being overwhelmed by knowing what specific features make a treadmill comfortable and dependable.

Keep in mind that not all treadmills are created equally. What you can't see on the inside will directly impact your satisfaction. Here are tips to help you narrow your choices faster and find the treadmill that's right for you.

Drive motor. Don't be distracted by brand names. Instead, pay attention to what is under the hood. Look for a motor with a continuous-duty rating to get the smoothest operation and the longest life. Continuous duty is the commercial-grade standard applied to health club and high-quality home treadmills. It's also important to have a motor that runs at a low RPM. It will be quieter and more powerful at all speeds, which benefits both runners and walkers.

Belt & Deck. Be sure the deck length and width accommodate your stride. The area should be large, durable and comfortable. Feel the material that the belt is made of. The highest quality belts feel more like rubber and less like plastic. They are also thicker and multi-ply for increased comfort and longer life.

Cushioning. A treadmill's cushioning system should be firm and supportive, not bouncy like a trampoline. Look for a model that has a variable cushioning system that is joint-friendly and supportive. Multiple zones provide the correct amount of support for each aspect of your stride, meaning less stress on your legs and back. The proper distribution of support and shock absorption produces more effective workouts at any fitness level and provides faster recovery between workouts.

Rollers. There are two ways to hold a belt in place: tapered rollers or metal guides. Look for a belt that uses tapered rollers. They give you greater overall operating efficiency and longer belt life.

Floor space. Before you go to the store, know where in your home you'd like to use your treadmill, and take those measurements with you. If space is limited, consider a folding model, and be sure to test the folding mechanism in the store. Look for models that use hydraulic shocks that provide lift assistance to reduce the apparent weight of the deck.

Ready to shop? You can begin by checking out the newest models from Horizon Fitness, or to find a dealer near you.

Health Magazine

For the second consecutive year, Horizon Fitness took home top honors in Health magazine's Best of Fitness Awards competition. This latest year's awards went to the RCT7.6 for best treadmill under $1,500, and the PSE7 for best elliptical trainer under $1,500.

The RCT7.6 (sold exclusively at Sears): "This machine is all about ease and comfort. The adjustable screen is easy to see from any angle, and you can change the speed and incline right on the handlebars. The gel-cushioned landing pad is easy on your feet and knees."

The PSE7 (sold exclusively at Dick's Sporting Goods): "The pivoting footpads on this model make for a more natural stride, and the pedals are set a mere 1.5 inches apart to reduce the stress on your hips and lower back. Use the tracker program to keep tabs on your progress."

Runner's World

The Elite Series T6 AFG treadmill from Horizon Fitness was one of eight products recommended by Runner's World in their January 2007 issue. "We like how the straightforward console's single programming button makes creating an intricate custom workout. It also has two heart-rate training zones that are usually derived from your age and weight. This lets a runner target a specific training zone. The orthopedic belt provides a cushy landing — perfect for runners concerned with overuse injuries." This is the second year in a row that Runner's World recommended a Horizon Fitness product.

Best Buys

In addition to industry recognition, Horizon Fitness products also performed well with consumer groups. The PST8 treadmill (sold exclusively at Dick's Sporting Goods) and EX-55 elliptical trainer both received Best Buy ratings from leading consumer products magazines. And treadmilladvice.com, a site that helps educate consumers on shopping for treadmills, recently named the Horizon Elite 3.3 a Best Buy in the $1,000 to $2,000 price range.

Several Horizon Fitness products were recently recognized for their quality and performance by several highly respected national magazines. Health magazine, Runner's World and a leading national consumer products magazine all prominently featured Horizon Fitness products among the best in the industry. In addition, a Horizon treadmill was among the top 5 finalists for "Sports Product of the Year".

Horizon Fitness was named the winner of Health magazine's 2006 Best of Fitness Awards in both the Elliptical Trainer (under $1,500) and Treadmill (under $1,500) categories, making Horizon one of only two companies to win multiple times for equipment. Health's prestigious Best of Fitness Awards highlight the best in gear, gadgets, equipment and more.

Runner's World featured eight top treadmills in its February 2006 issue, chosen by a panel of treadmill experts. After 150 runners tested treadmills at the Michigan Athletic Center in East Lansing, the Horizon Fitness Elite 5.2T emerged on the prestigious Top Eight list. The magazine listed the 5.2T as an ideal entry-level model for runners with limited space in their workout area. Testers also liked how easily the machine folded up.

In its February 2006 issue, a respected consumer products magazine rated three different Horizon treadmills: the Performance Series PST8, Elite 5.2T and CST 4.5. The publication named the Horizon Performance Series PST8 as a "Best Buy" in its folding class. The Elite 5.2T and CST 4.5 both had strong showings in the magazine, receiving "very good" ratings.

Finally, the Horizon Fitness WT 950 wireless pedometer treadmill has been named a Top 5 Finalist for Sports Product of the Year. This program, produced by Sports Edge magazine and SGMA International (Sporting Goods Manufacturers Association), showcases the best product innovations in the sport industry. It is the only program of its type to celebrate the best and brightest sports products in the world.

After each use

Inspect the power cords. Contact Horizon Fitness if they're damaged.
Unplug and wipe away any dust or other particles that have accumulated on or near your treadmill or elliptical using a damp cloth. Never use solvents, as they can damage the products.
Make sure the power cord is not underneath the equipment or in any other area where it can become pinched or cut.
Check the tension and alignment of your treadmill's running belt. A misaligned belt could potentially damage other machine components.

Weekly

Clean the area underneath your treadmill or elliptical. Start by unplugging it and moving it to a remote area. Remember to fold up your treadmill to the upright position with the lock latch secure. Vacuum any dust particles or other objects that may have accumulated underneath the product.

Monthly

Inspect and tighten all assembly bolts and pedals for proper tightness.
Ellipticals: Clean any debris off of the pedal arm wheels and guide rails.
Treadmills: It is very important to clean the motor and lower board area. Failure to do so may cause premature failure of key electrical components. Consult your owner's manual for the proper steps to take to access and clean this area.

6 Months

For your Horizon Series treadmill, lubricate the area underneath the belt and on top of the running deck to maintain optimal performance. Consult your owner's manual for step-by-step instructions

If you have additional questions or concerns about maintenance of your Horizon Series product, please contact Customer Tech Support.

Hit the circuit.

When you're short on time at the gym, try a circuit routine for a fast workout that combines strength and cardiovascular conditioning, suggests Tyler Wallace, director of clinical services for the National Academy of Sports Medicine. A circuit session involves cycling through a series of exercises one after the other, with minimal rest between exercises (for example, push-ups, dumbbell presses, dumbbell curls, squats, lunges and calf raises). After resting for a minute or two, repeat the circuit.

Hop in the water.

While you're lounging at the pool or beach, cooling off with a swim is a good way to get in full-body exercise, burning about 120 calories in 15 minutes. Playing water volleyball is another option. "Anytime you move in the water, it's naturally applying resistance to your movements," says Chad Woodis, CSCS, a personal trainer just outside of Atlanta, Ga. And that translates into muscle toning.

Go exploring.

On vacation, take walks instead of driving to check out your destination,Wallace says. "It's a great way to discover a new locale, and get in a workout." Realize that exercise doesn't always need to be continuous - research published in the Journal of the American College of Nutrition found that three daily bouts of 10 minutes of activity resulted in aerobic benefits similar to 30 minutes of continuous activity.

Have fun outdoors.

Mountain biking, inline skating, kayaking and hiking are perfect for enjoying nature and exercising at the same time. Even pursuits you may not think of as "working out" can qualify. Jet skiing while standing up, for example, builds leg strength and works stabilization muscles. The point is to keep active, even if it's not your normal routine. "Summertime offers a good opportunity to branch out and try something new," Woodis says."You'll work your body in ways it hasn't been worked before."

Adding variety makes the body adapt by getting stronger and leaner and, just as important, keeps your workouts fun. Here are three effective techniques for indoor or outdoor cardio to boost your fitness and burn more calories (always warm up for five to 10 minutes):

Intervals

Intervals are harder periods of exertion interspersed with easier recovery phases. For example, run two minutes at about 85 percent maximum heart rate (approximately 220 minus your age), followed by three minutes of very easy jogging, and then repeat that hard/easy sequence. Start with two or three intervals, and add more as your conditioning improves.

Tempo

Tempo sessions involve picking up the pace continuously for about 15 to 25 minutes. The effort should feel medium hard — you'll increase your breathing rate but not be out of breath. "You should be able to finish feeling refreshed, or what I call pleasantly fatigued," says Greg McMillan, MS, a running coach and competitive endurance runner (www.mcmillanrunning.com). "It should feel like a really good workout, but that you could have gone five more minutes if you had to."

Hills

Running or biking up and down grades — called hill repeats — targets your leg muscles in ways flat-surface sessions can't, Steffancin says. This brings better overall muscle balance and strength. Vary the workout by adjusting the grade of the hill or treadmill, as well as how long each hill repeat and recovery period lasts.

It's best to add these more intense training sessions only one or two days a week — for example, do intervals or hill training once a week and tempo training once a week, McMillan advises. Get your doctor's approval before embarking. If you're new to exercise or just coming back, don't add intensity for at least the first few months.

It's getting close to springtime, and no matter what climate you live in, we all have one thing in common: most of us have already given up on our New Year's fitness resolutions for 2007.

Maybe you had good reason to quit your new workout program (career, family) or maybe your program quit you (too boring, too inconvenient). But with a little pre-planning, and a few mental adjustments, you can vastly increase your chances of meeting and exceeding your next batch of workout goals.

Map It

Before you get back on that exercise horse, take a few minutes to plan out some short-term goals. "The timeline I like to use is seven days," says Ron Jones, a licensed Corporate Wellness Coach and certified Health Fitness Instructor. "In seven days you can get your goals accomplished, but you also can't procrastinate a whole lot because it is a pretty tight deadline."

The key is to keep your goals small and obtainable, such as "walk for 20 minutes three times this week," building momentum with each success. "It's the small spark that creates the great flame," says Jones.

Log It

To make sure your progress heads in the right direction, quickly jot down your workout results without feeling forced to write a novel about your experience. "Don't get too anal-retentive about it," affirms Jones. "Writing everything down and charting everything and data-crunching can become a real stressor."

Assess It

On a regular basis, take a look at your workout log with a critical yet non-judgmental eye. "Ideally, you look back every week," says Jones. "You are after about an 80% success rate." Hopefully, seeing the improvements you have made in strength and endurance will provide invaluable motivation.

Just these three simple tasks will sway the odds in your favor of adhering to a workout schedule all the way to next New Year's. "It is not about biomechanics, it's about mentality," says Jones. "You have to give people a very high chance for success when they start. That creates a foundation and you can work from that."

Horizon Tracking Tools

Research suggests that people who log or journal their workouts are more likely to reach their fitness goals than people who don't. Here are a couple of ways that Horizon Fitness can help you keep on top of your progress.

eTRAK™

Integrated into the consoles of select Horizon Fitness treadmills and elliptical trainers, eTRAK™ Performance Tracker technology is designed to give you a motivational, easy-to-use way to monitor and manage your fitness over time.

eTRAK™ works by capturing a range of workout statistics, including incline, time, calories, pace, distance and speed - the baseline measurements you need to track progress. You can then view these statistics in formats such as average workout, last workout, weekly total, monthly total and lifetime total.

Workout Logs

In addition to eTRAK, Horizon Fitness features weekly and monthly workout logs in all owner's manuals. You also can download the weekly and monthly logs (files are in .pdf format; Adobe Acrobat Reader required).

These forms make it easy to keep track of how your weekly and monthly workout totals compare to your goals. The form fields include distance, calories and time, with room to add comments after each daily workout.

Yes, you can have it all during busy summer days. You can find time to work out and also work in enjoyably scrumptious and healthy foods that fuel your workout (including marathon days of yard work!).

Five Best Daily Tips for Healthy Eating

1. Eat two or three different colored vegetables a day to ensure a variety of phytochemicals and other types of antioxidants — the nutrients you need most to repair microscopic tears your muscles get while working out. Antioxidants also help prevent cancer and heart disease. How much? At least two handfuls at both lunch and dinner.

2. Work in omega-3s — those healthy fats from certain types of fish and some vegetables. They are thought to help slash the risk of heart disease (one of the reasons you exercise), cancer and immune system diseases. The best catches include salmon, tuna (canned or fresh) and halibut.

3. Work in better fats and fats with a purpose, such as peanut butter. Peanut butter is good for more than just a hefty dose of protein. All those mashed peanuts are also loaded with minerals, including zinc for immunity, disease fighting selenium and antioxidants to help repair workout-damaged muscles. Stick with regular PB instead of the reduced-fat sludge. When companies make lower-fat peanut butter, they take out heart-healthy monounsaturated fat and replace it with added sugar.

4. Be adventurous with beans — black beans, garbanzo beans, lentils and more. Beans are high in bone-building calcium as well as phytochemicals. Throw a handful on a lunch-time salad, stuff 'em into a pita sandwich or sink them into a vegetable soup. Try mashing a handful with lemon juice for a quick vegetable dip.

5. Use easy flavor-enhancing ingredients that are also rich in nutrition, such as roasted red peppers in a jar. Choose the seven-ounce jars (the small ones) packed in water, not oil. They're great in sandwiches, stirred into scrambled eggs or soups or added into a mass of salad greens. You can also stuff them into burgers or casseroles, or eat them right from the jar. For a quick snack, you can mash red peppers with fat-free sour cream or cream cheese for a fiery dip that's great smeared over whole-wheat crackers.

Snack/Appetizer — Salmon Mousse Dip
Serves 6

Party and snack time doesn't have to be synonymous with too many calories and no health benefits. This salmon mousse dip will be a favorite for you and your friends. This scrumptious snack keeps well in the refrigerator up to three days.

15 ounce can pink salmon with bone, drained and skin removed; flaked
¼ cup reduced fat mayonnaise or salad dressing
½ teaspoon ground dry mustard
¼ teaspoon cayenne
¼ teaspoon ground black pepper
2 cloves garlic, minced
4 green onions, sliced thinly (tops and bottoms)
1 small jar (7.5 ounce) roasted red peppers, drained and chopped finely

Combine all ingredients in medium bowl. Blend well with fork. Serve with raw vegetables and/or whole wheat crackers.

Per serving (about 1/3 cup mousse per serving): 149 calories, 6 grams carbohydrate, 15 grams protein, 7 grams fat, 1 gram saturated fat, 615 mg sodium, 1.7 grams fiber.

Main Dish — Black Bean and Artichoke Pita
Serves 4

Did you know that the new food guide pyramid for Americans advises indulging your health with a meatless lunch? This recipe is not only easy, but positively delicious. If you carry it to work, add the filling to the pita just before eating.

½ cup light mayonnaise or salad dressing
2 teaspoons lemon juice
Horseradish as desired
1 (15-ounce) can black beans, rinsed and drained well
1 (15-ounce) can marinated artichoke hearts, drained well and chopped
4 green onions, sliced thinly (tops and bottoms)
4 small whole wheat pitas

Blend mayonnaise, lemon juice and horseradish in large bowl. Stir in black beans, artichoke hearts and green onions. Cut ½ inch from the top of each whole wheat pita and fill each with ¼ of mixture.

Per serving: 350 calories, 56 grams carbohydrate, 19 grams protein, 9 grams fat, 1 gram saturated fat, 520 mg sodium, 16 grams fiber.

Dessert — Peanut Butter-Chocolate Shake
Serves 4 for dessert or 2 for breakfast

You'll think you're indulging in a chocolate-peanut butter cup instead of this protein and calcium-rich health-enhancing drink. Never tried tofu? Don't hesitate, as it has no taste — it simply picks up the taste of what it's combined with. In this case, how can you go wrong with chocolate and peanut butter!

2 cups reduced fat, vitamin-enriched chocolate soymilk or reduced fat chocolate milk
¼ cup smooth peanut butter
6 ounces extra-firm light tofu or ⅔ cup fat-free vanilla yogurt

Place all ingredients in a blender or food processor; blend until smooth. If you prefer a frostier smoothie, add ½ to 1 cup ice cubes before blending/processing.

Per serving (serving 4 for dessert): 212 calories, 22 grams carbohydrate, 10 grams protein, 10 grams fat, 2 gram saturated fat, 194 mg sodium, 1.5 grams fiber.

Per serving (serving 2 for breakfast or lunch): 424 calories, 44 grams carbohydrate, 24 grams protein, 20 grams fat, 4 grams saturated fat, 388 mg sodium, 3 grams fiber.

Whether you're shopping for vegetables or cereal, it's important to know what's behind the "organic" label.
Organic food has become big business. Overall sales in the U.S. are seeing double-digit annual growth. Even Wal-Mart and Costco are offering up organic fare.
But for the consumergoing organic can carry a price. You'll pay an average of about 50 percent more for organic produce, for example. Is it worth it?

What is "Organic"?

Organic foods — produced without most conventional pesticides, by farmers who emphasize renewable resources and soil and water conservation — typically contain pesticide residues only one-third as often as conventionally grown foods, according to a 2002 study published in the journal Food Additives and Contaminants. And there is 'growing consensus" that even small doses of pesticides and other chemicals are harmful, says the Environmental Working Group, a Washington D.C.-based research and advocacy organization.

But not all agree that organic foods have proven healthier or more environmentally friendly than conventional foods. At this point, the science is still evolving, says Connie Diekman, M.ED., R.D., director of university nutrition at Washington University in St. Louis. Still, she adds, "For some people, knowing that they are using something that has a natural fertilizer makes them more comfortable with their choice, and I think that's what's important."

Know What to Look For

When it comes to produce, if you're looking to maximize your organic dollars and avoid the worst pesticide offenders, the Environmental Working Group ranks 43 fruits and vegetables based on an analysis of pesticides. Peaches score the worst, followed by apples, sweet bell peppers, celery, nectarines and strawberries (for the full list and EWG's Shopper's Guide to Pesticides in Produce, visit www.foodnews.org).

The Environmental Working Group ranks 43 fruits and vegetables based on an analysis of pesticides.

As for the more processed organic foods, such as pastas and cereals, these may contain decreased levels of contaminants, says ConsumerReports.org, but they also offer limited health benefits because the processing reduces nutrients.

The U.S. Department of Agriculture has national standards for organic labeling. For single-ingredient foods — such as veggies, fruit and meat — look for the word "organic." For multi-ingredient products, foods labeled as "100 percent organic" must contain only organically produced ingredients, while those labeled "organic" must consist of at least 95 percent organic ingredients.

Talk to most people who exercise and they'll tell you there's nothing more invigorating than working out while listening to a favorite play list. This is now easier than ever with Horizon Fitness' introduction of an in home treadmill and elliptical trainer with seamless iPod® integration.

The new T1200 treadmill — which is sold exclusively at Dick's Sporting Goods nationwide — allows users to connect their iPod to the treadmill, giving access to music playlists quickly and easily via the LED screen. Users can plug headphones directly into the treadmill, or listen to music through large built-in speakers. The iPod integration feature is also available on the E1200 elliptical trainer.

"Exercise and entertainment go hand–in–hand," said Mike Olson, vice president of marketing for Horizon Fitness. "When you incorporate music into your workout, you're less likely to get bored. That means you have a better chance of sticking with a fitness routine over the long haul."

T1200 Treadmill

iPod integration is just one of the many added value performance features found on the T1200 treadmill. The treadmill features a powerful 2.75 HP continuous-duty motor that is extremely smooth and quiet, which keeps noise levels at a minimum while working out.

The treadmill also comes with eTRAK™ Performance Tracking technology, which allows users to monitor a variety of workout statistics over the lifetime of the product. eTRAK captures a variety of important workout statistics, including: incline, time, calories, pace, distance and speed. The accumulated data can be viewed in a variety of formats, including: current workout, last workout, average workout, weekly total, weekly goal and lifetime total.

The T1200 treadmill also features integrated heart rate monitoring in the hand grips. It comes with a lifetime warranty on the motor, three-year warranty on parts and one-year warranty on labor. It's user capacity rating is 375 pounds.

E1200 Incline Elliptical Trainer

The E1200 incline elliptical trainer, which also has iPod integration, speakers and eTRAK Performance Tracker technology, features a power incline in addition to variable resistance. The power incline allows users to automatically adjust incline levels between zero and 100 percent. This feature allows users to vary the intensity of workouts, while targeting specific areas of the lower body.

Other key features include a long, 19-inch stride length, allowing users to maximize their range of motion when working out (instead of smaller, choppy strides). The elliptical also features a heavy duty, 17.6-pound flywheel, which offers a fluid workout without the galloping feel common with other ellipticals. To further enhance comfort and ease of use, the elliptical comes with oversized, pivoting foot pedals.

The E1200 also comes with 16 preprogrammed features that keep workouts varied and challenging. Users can monitor heart rate activity through a pulse rate monitor and receiver located in the handgrips. The E1200 comes with a lifetime warranty on the brake, two-year warranty on parts and one-year warranty on labor. Its user capacity is rated up to 300 pounds.

Combine cardio and weights.

Try to include both cardio and strength elements. "If you're training for a running race, obviously cardio is high on your priority list," says Kevin McCarthy, MS, chief operative officer and senior coach with First Fitness, a health coaching company based in Salt Lake City. "But a set of weights is also going to help you train to survive the [race] with less risk of injury and a better finishing time."

Figure dimensions.

Consider how much space you have to work with. Elliptical trainers usually take up less floor space than treadmills, but an elliptical may require a higher ceiling. Many treadmills can be folded for storage. Adjustable dumbbells can be another space saver, while resistance tubing can save your budget.

Be on the ball.

A stability ball adds a fun and functional element. "A ball is so versatile," McCarthy says. "You can do core exercises, as well as upper and lower body movements, and it's economical. If you have a moderate amount of space, it's a good idea."

Buy more floor.

Rubberized flooring provides cushion and helps prevent sweat from ruining carpet or hardwood floors. And if you live above someone, McCarthy points out, this also can help dampen floor vibrations. Check out your local fitness equipment retailer or home supply store for flooring that comes in interlocking pieces.

Get pumped.

To stay motivated, some of McCarthy's clients place posters on the wall from races they've done, or inspirational quotes. Also, make space for a CD player to play your favorite workout songs. "And lighting is important," McCarthy says. "Some people are fine with a generic fluorescent light, while others prefer lamps that have a softer feel. You'd be surprised how much lighting really impacts people."