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Category: Health & Wellness

Get Ready For Your Big Day With These Wedding Dress Workout Tips

Posted on by Angie Tinsley

To the girls who pretended to be brides by wearing pillowcases on their heads when they were young, summertime means one thing and one thing only: wedding season! If you’re one of the lucky ladies who’s getting hitched in the next few months, you’ve probably already thought about ramping up your workout routine to get wedding dress ready. There are tons of fitness regimens out there, and the one you choose will depend on the type of dress you plan to wear – just remember these tips:

1. Give yourself plenty of time
Getting wedding dress ready doesn’t happen instantly, so you’ll want to give yourself plenty of time to get fit in between all the phone calls you need to make about vendors and venues for your big day. It takes at least six weeks to see results from strength training, so let that be your minimum time frame. Think of exercise as an easy way to blow off steam when the stress of wedding planning starts to get to you.

2. Don’t forget about cardio
While strength training is an important part of any wedding workout, your fitness routine will be more effective if you don’t neglect the cardio. Run on your home treadmill or elliptical four to five days per week, and sprinkle in strength training throughout. The TRUE Fitness ES700 elliptical is perfect for soon-to-be brides because it delivers a natural, stable workout and makes it possible to concentrate on your upper-body, lower-body or core through its unique Cardio 360â„¢ program.

3. Keep the cut of your dress in mind
Let’s be honest: When it comes to your wedding day, it’s all about the dress. You’ll want to keep this in mind as you decide what workout regimen is right for you. Your weight and strength training should focus on the areas of your body that will be exposed, so search for moves that target your shoulders, arms and back.

4. Circuit training is effective
No matter what combination of moves you choose, circuit training can be effective. This involves doing short resistance exercises in a quick, successive order that targets different muscle groups. It’s a great way to keep your heart rate up and firm and tone your body. Combine with a healthy amount of cardio throughout the week and you’ll be looking your best when it’s time to walk down the aisle!

Advice for becoming an ultra runner

Posted on by Angie Tinsley

As far as crazy fitness goals go, running in an ultra marathon may just be the pinnacle. But for anyone who’s a regular runner and enjoys participating in marathons, it may not be as crazy as you think. In fact, given the right amount of training and the motivation to get there, any avid runner can become an ultra marathoner – running 50 miles or more in no time.

Choose a race
Before beginning your ultra marathon training, it’s best to have a definitive goal to work toward, so go ahead and sign up for a race. You’ll want to consider location, what the geography of the course is like and whether or not the race allows ultra marathoners to run different distances (e.g. 50 or 100 miles). A few popular options include the Ice Age Trail 50, Heartland 100, Rocky Raccoon and the Le Grizz Ultramarathon. .

Give yourself plenty of time
If have already completed a few marathons, you’ll need at least 16 weeks to get yourself in shape for your first ultra marathon and should schedule accordingly. There are tons of training programs available online, so find one that fits best with your schedule and goals. Ideally, you should be able to get to the point where you’re running 15 to 18  miles for your weekly long run.

Find some flat ground
Especially when you first begin to train, you’ll want to find flat ground for as close to 50 miles as possible. Running on a fitness treadmill can also be a helpful training option because the ground is guaranteed to be flat. In addition, the TRUE Fitness Z5.4 treadmill has extreme durability that can stand up to those long runs. It is also outfitted with TRUE’s patented Soft Selectâ„¢ system, which allows you to adjust the deck firmness to reduce the stress on your feet and legs.

Start slowly
When developing a pace at which to run during your ultra marathon, you’re going to have to start a bit more slowly than you would on your traditional 26.2-mile runs. A pacing miscalculation won’t just mess with your finish time, it could prohibit your ability to complete the race at all. When you begin each run, aim for a pace that’s approximately half a minute slower than your marathon pace. Then, find a rhythm. You won’t be running the full 50 miles – there’s some walking in there too – so discover which combination will work best for you.

Triathlon training tips for beginners

Posted on by Angie Tinsley

Although the idea of participating in a triathlon may be intimidating, more athletes are taking the plunge every day. According to USA Triathlon, participation in this extreme athletic event is at an all-time high, and its popularity is growing every year. There’s no getting around the fact that it’s an intense workout – completing miles of swimming, running and cycling in one day is certainly no picnic. But given the right training and attitude, you’ll be ready to tackle your first triathlon in no time. Use these tips to help get you there:

1. Sign up for a race
If you really want to be a triathlete, the first thing you need to do is sign up for a race. Nothing is a more powerful motivator than having that date circled in red on your calendar. Once you have that major goal set, you will be able to create more manageable weekly objectives so you’ll be fully prepared for the big day.

2. Give yourself plenty of time
Even if you’re a fairly active individual, you’ll need a good chunk of time to train for the triathlon because it will test your physical limits in a way they never have been before. You should give yourself at least 12 weeks to prepare.

3. Use the right equipment
When training for something as big as a triathlon, having the right cardio fitness equipment at your disposal will be a key component of your success. All you’ll need for the swimming portion is a pool or lake to train in, but you won’t want to skimp on your home treadmill or exercise bike. TRUE Fitness home gym equipment is the best you can buy, and with patented technology like the TRUE HRC Cruise Controlâ„¢, you’ll have no trouble making sure you get the most out of every single training session.

4. Make a training plan
Now that you have the right cardio fitness equipment and a race date to work toward, it’s time to make a training plan. To reduce your risk of injury, you should never increase the number of minutes or miles that you swim, bike or run each week by more than 10 percent, so plan accordingly. In addition, you will want to devote equal amounts of time to each of the three events in a triathlon. You may feel that you’re already a strong runner, but if you neglect this part of your training program you’ll be in for a nasty surprise on race day.

How to prevent shin splints

Posted on by Angie Tinsley

Shin splints: They’re the bane of every runner’s existence. More technically known as tibial stress syndrome, shin splints are a common cause of leg pain in athletes and can make it nearly impossible to run. In fact, doctors highly recommend that anyone with shin splints give the bone time to heal rather than push through the pain and potentially trigger a stress fracture. To keep yourself safe and pain-free, take these efforts to prevent shin splints:

1. Use the right equipment
Having the right home fitness equipment can make a world of difference. Some treadmills, like the TRUE Fitness Z5.4, are specifically designed to prevent injuries. The Z5.4 is outfitted with TRUE’s patented Soft Systemâ„¢ deck, which reduces the impact of your foot on the front of the treadmill while providing a firm surface towards the rear for an effective push-off. The orthopedic belt also allows you to adjust the firmness of the deck to further reduce leg and foot stress.

2. Purchase quality running shoes
Shin splints are common in people who have flat feet or small arches, which can cause the muscles in the legs to stretch too far during a run. To prevent injury, it’s important that runners have enough arch support. This can be accomplished by buying quality running shoes or adding inserts to make exercising more comfortable.

3. Get in some good stretching
An easy preventative measure for shin splints is thoroughly stretching prior to each run. Before getting on your fitness treadmill, stand on the stairs with your feet together and your heels hanging over the edge of a low step (hold onto the banister for extra balance). Dip the heel of your right foot below the step a few inches and hold for 30 seconds, then repeat with your left foot.

4. Try strength training
A key way to prevent injury as you exercise is to make sure you’re using proper running form. This is most easily accomplished by ensuring that you have completed the proper strength training to get your legs and hips in alignment. To strengthen your hips, try doing a few leg lifts as you lie on your side or get in a few squats before your run. To give your shins a good workout, try some toe raises: Stand on your toes for 10 seconds, slowly lower your feet, and repeat 10 to 15 times.

5. Get a massage
If your shins are still bothering you and seem to be prone to injury, try icing them or getting a massage. It will keep your muscles loose – just make sure you’re in the hands of a certified massage therapist.

Top 10 reasons why you should exercise today

Posted on by Angie Tinsley

If you're looking for an excuse to work out, we've got you covered. Here are the top 10 reasons why you should exercise today:

1. New home fitness equipment
Whether it's a treadmill, elliptical or exercise bike, a new piece of TRUE Fitness equipment is a reason to celebrate. To help you get and stay excited about working out, try the award-winning M50 treadmill: It comes with an easy-to-read LCD screen that will give you data feedback and help you meet your weight loss or fitness goals.

2. It will make you happy
Regular exercise not only releases chemicals that can boost your mood, it can also keep you happy and relaxed by reducing the tension that comes with anxiety or depression.

3. Swimsuit season is coming
If you want to lose weight or tone your body in time for swimsuit season, working out is a must! Just a half-hour of exercise each day can make a world of difference.

4. Decrease risk of illness
Aerobic exercise has been known to decrease the risk of a variety of illnesses, including heart disease, obesity, viruses and certain types of cancer. Exercise can also lower your blood pressure and help control blood sugar levels.

5. It will strengthen your heart
A strong heart can pump blood more efficiently through your body. Regular exercise will help you accomplish this feat.

6. It will keep you energized
Although it takes a certain amount of energy to exercise, working out will also help you keep you energized by delivering oxygen and essential nutrients to the tissues in your body. It can even increase your stamina over the long term.

7. You'll live longer
Because regular exercise keeps you healthy, it will also help you live longer! Studies show that those who participate in physical activities regularly have a much lower risk of premature death than those who do not.

8. You'll sleep better
People who have trouble sleeping often find that a bit of exercise helps them relax so they can get those eight hours of rest they so desperately need.

9. You'll be less stressed
Research has shown that exercise can be a powerful stress reliever because it stimulates the release of endorphins, which will help to improve your mood so you can confront the day.

10. It will help you focus
If you're having trouble focusing at work or school, try fitting in a quick workout. It will improve the blood flow to your brain and help you concentrate.

What are the best running shoes for you?

Posted on by Angie Tinsley

When it comes to going on a great run, it’s all about the shoe. Home fitness equipment like the TRUE PS800 Treadmill, which allows you to customize the firmness of your running surface with its Soft Selectâ„¢ system, can have a significant impact on the quality of your run. But in the end, if you don’t have the right shoe, you’ll be less comfortable during your exercise routine and more prone to injuries.

There are a number of incredible running shoes on the market today, so chances are you’ll be able to find one that feels like it was constructed just for you. First, consider your surface: You’ll need road running shoes if you plan on exercising on a fitness treadmill or pavement.

If you’re not entirely sure which way your ankle rolls (in or out) and whether you have high arches or flat feet, bring the pair of shoes you wear most often to your local running store. This will help the staff determine how your foot functions and make the right recommendations. Let them know what running surface you generally use and how often you exercise. As you try on different shoes, practice walking and running in them and pay attention to how they feel. Give the staff members feedback about how each shoe fits so they can adjust their recommendations accordingly.

Aside from going by feeling, you should also check to make sure that there is approximately a thumbnail’s length of room in the toe area to accommodate for swelling and running downhill. REI also recommends that you try on shoes at the end of the day when your feet are largest.

Don’t be afraid to be picky! Remember: You won’t be able to tackle your fitness routine without a great pair of running shoes. Blisters and ankle injuries are not conducive to having a great workout.

Debunking spring health myths

Posted on by Angie Tinsley

Spring is here, and that means warmer weather, budding flowers and a whole slew of seasonal health problems. While winter is generally considered prime cold-battling season, spring brings new health concerns with it: Is there such a thing as too much sunblock? Can I develop allergies? Is it OK to jump back into my outdoor running routine? Don’t panic! Here are five spring health myths, debunked:

Myth: You should never go outside without sunscreen
Years of having the importance of sunblock drilled into our heads has caused Americans to go above and beyond the call of duty when it comes to skin cancer prevention. In fact, many people are becoming vitamin D deficient because they refuse to go outside without sunscreen! Head outside sunblock-free in the morning or late afternoon for the safest (and most effective) way to absorb some vitamin D.

Myth: Now that it’s nice outside you can jump back into your running routine
If you’ve neglected your running routine during the winter, don’t take spring as a sign to pick up where you left off last fall. To avoid unnecessary injuries, ease yourself back into your regular exercise regimine by running on a home treadmill to increase your endurance. The TRUE M50 treadmill is designed to even further reduce the stress on your back, knees, ankles and hips.

Myth: The change in temperature is what’s making you sick
This is absolutely, 100 percent not true. If you tend to get sick as the season changes from winter to spring, it’s not due to the fluctuation in temperature: it’s because allergens are reappearing in your environment. Pollen, trees and grass can aggravate allergies, which is likely what is making you feel under the weather.

Myth: You shouldn’t swim for an hour after eating
Once it’s warm enough to hit the pool, don’t be fooled by this myth. Although it was previously thought that swimming too soon after ingesting food would cause you to cramp up and drown, this has been proven to be false. You may have less energy to swim right after you eat a big meal, but nothing terrible will happen to you.

Myth: You’re too old to develop allergies
Notice that you’re getting sick as the seasons change? Even if you didn’t have allergies as a child, you may have developed them in adulthood. If you’re dealing with symptoms such as itchy, watery eyes or excessive sneezing, take a trip to the doctor to see if you’re suffering from seasonal allergies.

How to stick to your workout plan

Posted on by Angie Tinsley

Sometimes the biggest battle when it comes to getting fit isn’t the workout itself, it’s sticking to your fitness plan. New Year’s resolutions and warm spring weather may inspire you to take on a new workout routine, but what happens when it’s no longer new and exciting? Follow these tips to get up the motivation to stick with your exercise plan and reach your fitness goals:

1. Treat yourself
Investing in a quality fitness treadmill or elliptical machine for your home gym will help you stay motivated to follow your fitness regimen. The TRUE Fitness PS100 treadmill is built with extremely durable materials, so you know it will withstand years of running. This treadmill also comes equipped with an LCD screen that makes it easier for you to monitor your progress towards achieving your fitness or weight loss goals.

2. Make it a natural part of your day
You brush your teeth and change your clothes every day, so why not make exercise a can’t-miss part of your daily routine? Carve out a time in your schedule that you can devote to exercise each day, even if it’s only half an hour – pretty soon it will become second nature.

3. Make a bet
To make sure you stick with your fitness plan, try making a bet with friends (or enemies, if you really want to get motivated). You’re more likely to follow your workout plan and achieve your goals if you have someone holding you accountable.

4. Find a workout partner
Speaking of accountability, exercising with someone can be another key factor in successfully sticking to your workout routine. It may be easy to cancel on yourself if you’re “not in the mood,” but the prospect of explaining your laziness to someone else may just be enough to get you to the gym.

5. It’s OK to be selfish
Exercise tends to come second to other aspects of life, especially when unexpected plans come up. Don’t be afraid to get selfish about your workout time. After you’ve set a schedule, make your workout a priority – your friends will understand.

6. Don’t get too comfortable
Once you’ve gotten used to exercising regularly, switch up your workout to keep things exciting. If you start to go through the motions without thinking you may become bored with your workout. Don’t let that happen! You’ll be in danger of ditching your exercise routine altogether.

Don’t overdo it if you’re a running beginner

Posted on by Angie Tinsley

New Years resolutions to get into a running routine may have fallen by the wayside, but spring is in the air and the budding leaves may just inspire beginner runners to once again give it a try. Many beginners may give up on their goal of becoming a runner too quickly because they don’t have the proper information to get them into the right routine, but with the right know-how, they can position themselves for success.

Equipment
To begin with, it is especially important that running newbies have the right equipment. Using a fitness treadmill can make the transition easier because when exercising indoors, runners do not meet wind resistance.

In addition, to avoid becoming injury-prone as they look to shed pounds or get in the habit of running regularly, it’s a good idea for beginners to choose a treadmill that has orthopedically correct shock absorption, such as the TRUE Soft Systemâ„¢, available on several TRUE Fitness treadmills.

This innovative feature not only allows runners to set the firmness of the deck, but also provides a soft surface on impact while transitioning to a firmer surface for push off, making it ideal for both beginners and those who are more well-trained.

Strategy
In addition to ensuring that they are running on the proper surface, beginners should increase their running routine gradually to avoid becoming overly tired or triggering an injury. Runner’s World recommends that beginners increase their mileage by 10 percent per week.

Rather than overdoing it and losing confidence, Fitness magazine recommends that beginners start running three days a week for 20 minutes at a time. If 20 minutes is initially too much, it’s ok to take walking breaks. Getting into a running routine should be a gradual process so beginners feel comfortable and are inspired to continue their training.

Obstacles
Running beginners may become discouraged if they experience symptoms of soreness or fatigue. However, it’s important that they understand that many of the obstacles that they encounter, such as side stitches, will go away over time as they ease into a regular routine.

If beginners find they are getting out of breath, they should concentrate on breathing deeply and take walking breaks when necessary. In the end, it’s possible for running newbies to someday become running veterans if they have the tools to help them be successful.