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Category: Health & Wellness

Seven tips to help you wake up in the morning

Posted on by Angie Tinsley

If you're not a "morning person," getting out of bed when the alarm goes off each day can feel like torture. Everyone has their tricks for waking up and greeting the day – from turning on the lights to pounding cups of coffee – but if you're looking for a way to start your morning that won't have you cursing whomever decided that it was unacceptable for the work day to begin later than 9 a.m., try out these helpful tips:

1. Go to bed when you're tired
Listen to your body, and go to bed when you begin to feel tired each night. This way you'll get a good night's sleep instead of lying awake and tossing and turning for hours. The better you sleep, the more refreshed you'll feel when you wake up.

2. Mentally prepare
Make the decision to get up early before you go to bed, and hold yourself to it. In order to mentally prepare for rising early, give yourself a good reason to wake up on time, whether it's making pancakes or seeing your kids off to school.

3. Avoid technology
Surfing the web or watching television before bed can be stimulating and make it difficult to fall asleep. To rid yourself of the temptation, remove the TV from your bedroom and use an alarm clock to help you wake up instead of your cell phone.

4. Use your body clock
If you're having trouble getting out of bed in the morning, you may not be getting the natural amount of sleep that your body needs.Try using the Sleep Cycle alarm clock app to make sure you wake up during your lightest sleep cycle.

5. Move your alarm
Take your alarm clock and plug it in across the room. Forcing yourself to get out of bed to turn it off each morning will make it more likely that you actually stay out of bed and begin your day. Don't hit snooze, either.

6. Be active
Exercise is a great way to get an energy boost in the morning. Home fitness treadmills like the TRUE Fitness M30 treadmill that come with pre-programmed workouts make it easy to get up and go without putting too much thought into your exercise routine as you wake up.

7. Stick to a schedule
To program your body to stop resenting the mornings, you'll need to stick to a consistent sleep schedule, both during the week and on weekends. If you train your body to wake up at a certain time each day, eventually it won't be so painful.

Should you run with a cold?

Posted on by Angie Tinsley

If you are an avid runner, it is likely that you don't want a little cold to spoil your workout routine. With all the different remedies available, and conflicting advice from your peers, it's difficult to know where to draw the line. Not surprisingly, whether or not you should run with a cold is a question that's still being debated among physicians.

According to Active.com, the simple answer to this controversial question is no. This advice is mostly due to the fact that you may risk having to take off more days from your exercise routine in the long run if you exacerbate your cold.

However, Dr. David Nieman, an avid marathoner and head of the Human Performance Laboratory at Appalachian State University, says he abides by the "neck rule" when determining if he should take time off from running, Runner's World reported.

If you plan to abide by the "neck rule," take a few days off from your running routine if you have symptoms below the neck, such as a chest cold or body ache. If your symptoms are occurring above the neck, such as a stuffy or running nose, then continuing to pursue your workout routine shouldn't cause any problems.

Other experts, such as Dr. Bill Schaffner, chairman of the Department of Preventative Medicine at Vanderbilt University, are staunch advocates of exercising with a cold.

"I think exercise pushes me along a route to recovery," Schaffner told The New York Times. "Of course, I recognize that I might have been on a route to recovery anyway, but I can't think of a reason why exercise would affect you adversely."

Overall, experts generally agree that runners should proceed with caution when exercising with anything more severe than a minor cold to avoid the risk of it evolving into something more serious.

If you do plan to exercise with a cold, make sure that you are not running in an environment that is too warm. If you normally run outdoors, you may want to consider switching your routine and jogging on a home fitness treadmill until you have fully recovered.

TRUE Fitness treadmills come equipped with a wireless heart rate monitoring system so you can easily maintain your optimal heart rate throughout your workout – just be sure that you listen to your body and don't overdo it.

Barefoot Running Trend Linked To Foot Injuries

Posted on by Angie Tinsley

If you’ve joined the barefoot running craze and are hopping on your TRUE Fitness treadmill in minimalist shoes, you may want to rethink your strategy. According to a study from Brigham Young University, frequent running in minimalist “barefoot” shoes can increase the chance of bone injuries in your feet. So, what should we think about the barefoot running trend being linked to foot injuries?

Barefoot running has become popular as of late because proponents argue that it is a natural state for humans and should reverse injuries from modern running shoes, The New York Times reported.

However, researchers found that barefoot running puts added stress on the bones, and according to the Associated Press, doctors have seen an increase in injuries related to barefoot running, especially when it is not taken up gradually.

“Transitioning to minimalist shoes is definitely stressful to the bones,” Sarah Ridge, the study’s lead author and an assistant professor of exercise science at BYU, said in a statement. “You have to be careful in how you transition and most people don’t think about that; they just want to put the shoes on and go.”

To conduct her study, Ridge recruited 36 experienced adult runners, both male and female, who wore normal running shoes while generally running 15 to 30 miles per week. She instructed half of the participants to add mileage to their routine in small increments while wearing minimalist “barefoot” shoes for 10 weeks.

After conducting MRI scans of the runners’ feet, Ridge found that more than 50 percent of the participants who wore minimalist shoes showed signs of bone injuries in their feet.

This figure could be alarming to devout users of minimalist shoes, of which there are many: According to BYU, 15 percent of the $6.5 billion running shoes market is made up of minimalist shoes. However, Ridge said her findings are no cause for alarm, so long as runners make sure their transition from traditional running shoes is gradual.

To begin the transition to barefoot running, it may be a good idea to invest in a TRUE Fitness treadmill like the M50, which has an orthopedic belt and provides a softer cushioning in the front where foot impact takes place. You can also monitor your progress with its large LCD screen.

Overall, the lesson from BYU’s findings is that if you want to give barefoot-style running a try and don’t want to risk an injury that may disrupt your running routine, take it slow.

Nine ways to save time at the gym

Posted on by Angie Tinsley

If your excuse for not exercising nearly as much as you should is that you don’t have time to go to the gym, we have a few time-saving strategies for you. We get it, you’re busy! But don’t let your crazy schedule get in the way of that swimsuit body you’re working towards. Here’s how to minimize the time that you spend at the gym without sacrificing your workout:

1. Stop talking
You may be surprised by how much time you waste socializing at the gym. Talk to your friends before or after workout rather than between intervals so you can concentrate on your exercise plan and be efficient.

2. Avoid peak hours
If you can make it work with your schedule, go to the gym when you know it will be the least busy so you don’t waste valuable time waiting for your favorite TRUE Fitness treadmill to be available.

3. Exercise at home
If you have gym-quality equipment at home, such as a TRUE Fitness elliptical, you can stick to your workout routine without clamoring for the best machine along with the masses at your local gym.

4. Be prepared
Before leaving for the gym, make sure you are organized and ready to get to work right away. Fill up your water bottle, untangle your headphones and put on your running shoes at home.

5. Make a plan
Make sure that you head to the gym with a set plan of what your workout will consist of. You may want to ask a trainer to develop and write an exercise plan down for you so you can stick with it on your own.

6. Multitask
Get more done in less time by forcing your muscles to multitask during your workout (for example, crunches on a stability ball). The harder you can work your muscles all at once, the less time you’ll need to spend at the gym.

7. Alternate intensity
You can increase the effectiveness of your workout by doing intervals of intensity variation. Experiment with the incline on your treadmill, or try out some short sprints in between steady-paced running.

8. Time yourself
Include the amount of time you plan to spend on each exercise in your workout plan, and stick to it! Try to limit your distractions.

9. Do something you enjoy
The time you spend at the gym will go faster and be more effective if you enjoy your workout, so include something you like to do in your exercise routine, whether that be yoga, weight training or using the elliptical.

How to overcome laziness and get motivated to exercise

Posted on by Angie Tinsley

For some people, it’s not the prospect of the sweat and burn that accompanies physical activity that prevents them from exercising – it’s just downright laziness. If you are one of those people that dreads working out, it may not be your fault: According to The New York Times, scientists have discovered that humans are naturally programmed to use as little energy as possible during movement. To push yourself to overcome this basic instinct and have a great workout routine, follow these tips:

1. Pick the right playlist
There may be some science behind that boost in energy you get when your favorite song comes up on your iPod as you exercise. According to a study from the University of Wisconsin, La Crosse, listening to upbeat music while you workout can reduce the perception of effort and increase your endurance.

2. Have great fitness equipment
It’s hard to get motivated to work out when you don’t have great fitness equipment. Try hopping on a TRUE Fitness treadmill to get motivated. Each one comes equipped with the TRUE HRC Cruise Control heart monitoring system, which will help you do the precise amount of work you need to maintain your target heart rate. The preset workout programs will also help take the planning out of exercising so you can get right to work.

3. Exercise with a friend
Having a set time to exercise with a friend can be a great motivator. You’ll be less inclined to skip your workout if you know someone is counting on you being there. Friends can also be extremely supportive and help push each other to meet their fitness goals.

4. Set goals
Setting concrete goals could motivate you to stick with your fitness routine. Try making an exercise schedule for yourself each week and approach your workout as if it were an important business meeting. You wouldn’t slack off in front of your boss, would you? If for some reason you have to miss a day, write down why and look over your excuses at the end of the week to brainstorm ways to overcome them.

5. Reward yourself
If you’ve conquered your inherent laziness and met your exercise goals for the week, reward yourself! Take a friend to that movie you’ve been dying to see, treat yourself to a pedicure or go to a basketball game. Figure out what motivates you, and use that knowledge to push yourself into sticking with a regular workout routine.

Exercise leads to better sleep

Posted on by Angie Tinsley

If you're having trouble dozing off and aren't a fan of sleeping pills, you may want to turn to your TRUE Fitness treadmill or elliptical to integrate some exercise into your daily routine.

According to a poll from the National Sleep Foundation (NSF), self-described exercisers reported better sleep than those who said they do not exercise, even though both groups slept an average of six hours and 51 minutes on weeknights. This was true whether the respondent was a vigorous, moderate or light exerciser.

"If you are inactive, adding a 10 minute walk every day could improve your likelihood of a good night's sleep," Dr. Mark Hirshkowitz, poll task force chair, said in a statement. "Making this small change and gradually working your way up to more intense activities like running or swimming could help you sleep better."

According to the NSF, 24 percent of non-exercisers qualified as sleepy and were in that state twice as often as those who exercise. Results from the poll also indicate that sleepiness can interfere with quality of life: 14 percent of non-exercisers reported having trouble staying awake while performing activities such as driving and eating.

Conversely, vigorous exercisers, which the NSF defined as those who participate in hard physical activities such as running, cycling or swimming, were nearly twice as likely as non-exercisers to report having a good night's sleep. They were also the least likely to report any sleep problems at all, which may also contribute to better overall health.

"Poor sleep might lead to negative health partly because it makes people less inclined to exercise," Dr. Shawn Youngstedt, poll task force member, said in a statement.

Even those who don't consider themselves vigorous exercisers can use TRUE Fitness equipment to maximize their potential for a good night's sleep. According to the NSFl, you can exercise at any time of the day to improve your sleeping habits.

Above all, it's important to minimize the amount of time you spend sitting every day. Spending less than eight hours per day sitting down will make it significantly more likely that you have a good night's sleep, according to the poll. If you absolutely can't avoid sitting at the office, take a walk over your lunch hour or spend some time on your home elliptical machine after work.

How to keep up with your running routine during pregnancy

Posted on by Angie Tinsley

Pregnancy may change your body dramatically, but it doesn’t have to completely alter your fitness routine! Of course, you shouldn’t expect to stay at the level of your pre-pregnancy running routine in your third trimester, but having a bun in the oven is no reason to stop completely. With the right workout tips and TRUE Fitness equipment, you can continue to run safely until the baby arrives:

Know it’s OK
While expectant mothers may be fearful that continuing to run during pregnancy is dangerous, exercise can actually be beneficial for both mother and baby. However, it’s still important to talk to your doctor about your intention to continue running and make sure you’re exercising as safely as possible.

Take it slow
As your pregnancy progresses, you may find you can’t run as quickly or take hills as hard as you used to. Be sure to listen to your body: if you feel any pain or pulling, take a break. Don’t push through discomfort like you may have pre-pregnancy. Now is the time to maintain your fitness level, not push it.

Avoid running in high temperatures
Running inside on a TRUE Fitness treadmill in an air-conditioned room will help prevent you from overheating. The TRUE PS800 treadmill also uses the TRUE Soft Systemâ„¢ and has an orthopedic belt for minimal impact on the joints and knees and maximum safety while running.

Be sure to stretch
Stretching before and after each workout is especially critical while pregnant. It will help prevent sore muscles and back pain, and make it possible for you to continue to run well into your pregnancy.

Stick to flat surfaces
As your belly grows and your center of gravity shifts, you become more likely to slip and fall. Running on flat surfaces like a TRUE Fitness treadmill while holding onto the handles will make it less likely that you lose your balance and increase safety for both you and your baby.

Stay hydrated
Drink plenty of water before, during and after your run. Although hydration is always important when exercising, it’s especially important during pregnancy: according to BabyCenter, dehydration can decrease blood flow to the uterus and may cause premature contractions.

If all else fails, switch to the elliptical
As your pregnancy progresses, you may find that running is simply too high impact. Switch to the TRUE ES700 Elliptical Trainer to maintain your fitness levels during pregnancy  while keeping pressure off of  your joints. The TRUE ES700 is designed for maximum comfort and safety with its Core Drive™ System, TRUE Lock™ footpads and ergonomically designed multi-grip handles.

Three surprising factors that affect your workout

Posted on by Angie Tinsley

Jumping on home gym equipment can give you an exceptional cardio workout and help you be on your way to better overall health. TRUE Fitness has a line of cardio fitness equipment which keeps you comfortable and motivated with a virtual training coach for a total-body workout. Sugary snacks, low energy levels and skipping out on stretching are conditions that are known to lower the quality of your cardio workout. But what you may not know, is that there are other elements that may be affecting how you exercise. Take a look at these surprising factors that can really give your workout routine a boost:

Coffee
We’re well aware that caffeine is a lifesaver when it comes to waking up. Turns out, a cup of joe can energize your workout as well! According to Shape magazine, the caffeine in coffee works to increase your endurance by changing how your muscles use energy.

“Studies have shown that caffeine mobilizes fat in your body so your muscles use it as fuel, instead of glycogen in your body,” explained Shape magazine. “That allows you to exercise longer, since your body doesn’t use the carbs you ate before your workout until later.”

However, make sure you don’t overdo it on the coffee. Try one small cup of coffee before you workout. Anymore than that, and you may be left feeling too full.

Cold hands
Studies are showing that having cooler hands can actually help women to exercise for a longer period of time. According to Stacy Sims, an exercise physiologist and nutrition scientist at Stanford University School of Medicine, those women who held a hand-cooling device during parts of their workout had significant improvements in exercise performance.

Sims explains this phenomenon by explaining holding a colder object slows the rate at which your body temperature rises. This way, you don’t store as much heat and are able to workout longer and more comfortably. If you’re not sure how to cool your hands off, try holding onto a cold water bottle while you’re exercising. This ensures you will stay hydrated and cool!

Attitude
Having the right mental state before and during your workout can really make a difference in your progress. Instead of looking at the glass half empty and saying things like, “I’m too tired to workout,” tell yourself the benefits you’re gaining from your workout, whether it’s to accomplish your goals or simply to be healthier. Positive energy can give you that motivation you need to start and finish exercising. Woman’s Day suggested grabbing a workout buddy to support each other and provide positive feedback.

Ten easy ways to burn 100 calories

Posted on by Angie Tinsley

100 calories may not seem like much at first glance, but according to Fitbie, that can add up quickly. If you drop 100 calories daily, seven days a week, you could lose 10 pounds per year! Here are some obvious and not-so-obvious ways you can get in a quick workout:

Cardio fitness equipment
Although this may be an apparent way to shed the pounds, it works. Hopping on an elliptical or treadmill can help you burn up to 200 calories in just 15 to 20 minutes, said Fit Watch. Whether you’re at home or visiting the gym, this option never gets stale. TRUE cardio fitness equipment works to deliver you the best possible workout. Their bikes have mesh seats for back support while the treadmills and ellipticals have preset workouts to get you on your way to a more trim figure.

Iron your clothes
Doing a simple chore like ironing your clothes for 38 minutes can help you burn 100 calories. Even though you may not realize it, you’re continually moving your arms and shoulders, helping to get a quick workout and tone those muscles.

Shop til you drop
Well, not quite til you drop. It only takes 38 minutes of walking around the mall to lose 100 calories. What better way to lose weight than by shopping? Try walking at a more brisk pace from store to store to burn even more calories.

Invite friends for dinner
Yes, you can entertain guests for a dinner party and be on your way to losing weight in no time. According to Amy Gallo of Today, by chopping ingredients and getting the house cleaned and the table set, you can burn 100 calories in only 38 minutes. Just be sure to cook up a healthy recipe!

Dance it out
There are several video games on the market that allow you to dance your way to better health. Dance Dance Revolution, DanceMasters and Just Dance provide step-by-step choreographed dances for you to easily follow. Just Dance even has a workout portion of the game, where it tracks your progress and counts calories!

Shovel snow
There is one upside to having to shovel the driveway – getting in shape! By shoveling the white stuff, you’ll be getting in a great workout. According to She Knows Health and Wellness shoveling snow for an hour can be comparable to a moderate cardio workout. If you’re lifting bigger piles of snow, almost your entire body will be benefiting from this workout. You’ll especially feel it in your back, biceps and shoulders.

Jump on the trampoline
This is an extremely fun way to burn calories and not even realize it! Gallo said jumping on a trampoline for just 27 minutes tones your legs, butt and abs, allowing you to hop your way to 100 less calories. If you want an even better workout, do tuck jumps to work your abs.

Canoe
Are you the outdoorsy type? Hop in a canoe to burn 100 calories in just 25 minutes. Not only can you enjoy the beauty of nature, but by paddling, your arms will be on their way to achieving a toned look. The more you paddle, the more you’ll be building up your endurance. The core is also worked because paddling forces your body to rotate and twist through the torso.

Walk your dog
Both you and your pooch will benefit from this one. Your pup will appreciate the time outside and your body will be on its way to getting slim and trim. In only 29 minutes, you will have cut 100 calories with your best companion by your side.

Use a punching bag
Slugging a punching bag for just 15 minutes will help you shed 100 calories. This will build up strength and release any frustrations that have been accumulating throughout the day, helping to reduce stress. This quick workout is also a great cardio workout and gets your blood pumping fast.