Linda, Author at Prism Fitness Group

Cold Weather Workout Benefits

December 7, 2018 by Linda

Brrr. The cold weather may leave you wanting to hibernate and load up on hearty meals, but we have a good reason to stay tough through the winter months with an outdoor workout.

Burn More Calories in the Cold

Turns, out, cold weather may give you a more solid calorie burning session than temperate climates. For starters, you body will expend more energy to keep warm and regulate your core temperature. Cold weather also simulates a certain type of fat store and both of those factors can lead to burning up to 400-500 more calories per day. Of course, all exercise can boost your metabolism, but adding in some cold weather training could result in a higher metabolic increase.

Improve Your Immune System

Getting out in the cold can also improve your immune system, according the Mayo Foundation. Their study found that regular outdoor, cold-weather exercise reduced susceptibility of colds by 20-30 percent!

Get some winter workouts on your schedule now. Try these:

Snowshoe racing
Winter trail running
Downhill skiing
XC skiing
Winter hiking
Skijoring

End your cold weather workout with an indoor foam roll session after you’ve warmed up. Your muscles will appreciate the extra attention.

5 Benefits of Strength Training, plus one extra tip to get you thinking.

November 30, 2018 by Linda

Strength training is more than just about getting ripped. There are perks that go beyond the aesthetic look of a muscular physique.

According to the American Cancer Society, strength training can boost benefits in 5 areas:

Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.
Stronger bones: Strength training increases bone density and reduces the risk of fractures.
Joint flexibility: Strength training helps maintain joint flexibility and can reduce the symptoms of arthritis.
Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight.
Balance: Strengthening exercises can increase flexibility and balance as people age, reducing falls and injuries.

And, the Mayo Clinic gives one more:

Sharpens your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

The American Heart Association recommends strength training at least twice a week, and studies show that just two or three 20- or 30-minute strength training sessions every week can make significant progress toward these health benefits.

Strength training can be done at home or in the gym. Options can include:

Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, abdominal crunches and leg squats.
Resistance bands or tubing. Resistance tubing is lightweight tubing that provides resistance when stretched.
Free weights. Barbells and dumbbells are classic strength training tools.

Strength training can help you get stronger and look and feel better with just a few short sessions each week.

Try these exercises:

Bodyweight: Fast Sprint Mountain Climbers

Start in High plank and alternate knees to chest in a sprinting motion while holding the body in a straight line from head to toe. Try 30 seconds on, 10 second rest. 5 rounds. Try the move while balancing both hands on a medicine ball for an advanced challenge.

Works: Triceps, Abs, Shoulders, Back

Resistance Bands: Plank Arm Lifts

Start in high plank and hold resistance band in both hands. Lift one arm off the ground holding and end of the resistance band, elbow toward the ceiling. Alternate sides.

Works: Triceps, Abs, Shoulders, Back

Free Weights: Front Squat

Start in standing position with feet just outside hips. Hold Kettlebell in both hands at chest level. Bring your bottom back and down toward the floor as if sitting back into a chair. Drive through the heels and return to standing. Repeat.

Five Favorites Fitness Finds to Give and Receive this Holiday!

November 23, 2018 by Linda

The holiday season is right around the corner and wellness gifts will continue to rank high on the list for both giving and receiving. Plan now to stow that special present under the tree, or give your friends and family plenty of time to pick up on your hints (go ahead..just send them this list!)

1. Smart modular ladder

Ladder work is not only fun, but increases agility skills. The definition of agility is “the ability to move quickly and change direction with ease.” As we get older, or ease into our daily routines, our mental and physical agility can take a back seat. Agility training can help us pivot more quickly in both the physical and mental realms. This type of training can be beneficial whether you are an athlete, weekend warrior, or anywhere in between. Kids love it too..it’s great for all ages!

2. Smart Core Wheel

Why settle for just the standard crunches when you could be adding variety and challenge to your mid-section workout! The Smart Core Wheel delivers the best core workout for the entire core (not just abs!) with one tool. Strap your feet or grip the handles for a great core-focused workout.

Includes mat for added comfort for hands or knees

6 Exercises are printed directly on the mat for easy reference
Combined handle and foot pedal
Adjustable velcro straps to securely fasten feet to the pedals (either facing up or facing down)
Easily switch between hand and feet exercises
Handles fold down for easy transport and upright storage (patent pending)

3. Smart Smart Straps

Bodyweight training is HOT right now and our Smart Straps with the exercises printed right on the product make this the perfect gift for the novice or experienced fitness fanatic!

Smart Straps use a series of bodyweight exercises that utilize heavy-duty straps and a pulley system to leverage gravity and resistance.

This type of training covers a lot of ground in your fitness routine. It can improve muscular strength and endurance while even improving joint mobility and flexibility. Because you are constantly working on stability, the exercises engage your core and improve your balance.

Three Reasons to Try Body Weight Training using our SMART Straps

It’s an amplified version of your regular body-weight exercises
It’s accommodating for people of all fitness levels –from novices to elite athletes
It’s completely portable making it easy to take your workout with you anywhere!

Don’t be deceived by appearance, because you will get a killer workout, and our self-guided product makes it easy to learn!

4. Self Guided Stability Balls

Are you stuck in your current ab routine? Our Smart Stability Balls feature 13 exercises that are printed on the ball for easy reference, making it easy to create a challenging workout on your own. According to the American Council on Exercise (ACE), a stability ball is considered an effective tool for strengthening your abdominals and other core muscles. Using an exercise ball as opposed to weight bench or on a flat stable surface is that the body responds to the instability of the ball to remain balanced, forcing various muscles to be engaged.

5. Fitness on the Go Travel Bag

Do you or someone you know travel often? This is a perfect give for someone looking to stay on track with their health goals. This is a complete mini-fitness kit packed in a bag for easy travel. Feature Self-Guided products with exercise ideas printed directly on products.

Includes:
(1) Smart Foam Roller
(1) 6mm Exercise Mat
(1) 6lb Medicine Ball
(1) 65cm Stability Ball
(1) 10lb, 20lb, 30lb, 40lb and 50lb Resistance Cables
(1 pair) Quick Flip Handle
(1) Carrying Bag

3 essential things to include in your cooldown routine.

September 14, 2018 by Linda

Somedays it’s hard to resist the urge to skip a cooldown after a knockout workout.

Maybe it’s been a long day, and you just want to get home. Do you workout in the early morning and skip the cool down to do one more set? Whatever the reason, skipping the cooldown after a grueling workout may seem like no big deal, but there are multiple reasons to include cooling down after every workout.

When you plan for it—you’re more likely to do it.

Taking 5-10 minutes to bring your heart rate back down immediately after a workout is common sense, but for most people cooling down is an afterthought.

Cooling down gives your body a few minutes to transition back to your pre-workout state. Cooldowns not only help reset your normal body functions, but it also helps your muscles and your mind relax.

Walk:

Whether you ran a marathon or spent the last hour boxing, taking a few minutes to walk around will help your body reduce your heart rate, breathing rate, and your body temperature. Walking redistributes blood and keeps it from pooling in your extremities, which can cause fainting when you stop working out abruptly. Keeping your activity level at a low intensity gives each of these systems time to recover and reset. Plus, giving your body time to reset itself will make post-workout stretching less sweaty and breathless—maybe, even enjoyable.

Hydrate:

Most people sweat profusely during a long work-out. During exercise, people can lose 6 to 24 ounces of water per hour depending on the type of workout. Rehydrating will help your body recover faster, and you’ll feel better.

Signs of dehydration include:

Fatigue
Headaches
Dizziness
Muscle cramps
Nausea
Dry mouth
Rapid heartbeat
Vomiting
Feeling light-headed

At any of these signs, it’s important to hydrate again quickly and seek medical attention.

Self-massage:

Many avid runners or professional athletes will tell you they never skip a massage after a game or race. While many of us do not have the money or the time to hire a massage therapist after a hard workout, we can take a moment or two to give ourselves a massage in those areas that can be troublesome. For example, runners may have some overuse soreness that can occur in the calf area. Self-massaging these areas right after a workout can help aid in a quicker recovery. Thinking of self-massage as part of your cooldown. It will help ensure you don’t forget to add it to your workout routine.

Whether you’re looking to massage your lats, quads, lower back, or any other large muscle group, or trying to achieve a killer core body workout, The Grid is certain to suit your needs.

Build muscle without weights anywhere at any time of the day.

September 7, 2018 by Linda

Resistance training without weights?

How to use Strength Bands in your routine to help build muscle.

Do you have trouble finding time to workout or make it to the gym?

There are many different kinds of excuses when it comes to working out, but one of the most common is not having access to a gym.

Strength training with Strength Bands is perfect for people with busy schedules.

Simply, Strength Bands are an easy and quick way to get a good workout no matter where you are. Because they come in a variety of tensions, you can have a multitude of muscle building exercises at your fingertips—literally. Plus, Strength Bands fit easily in a gym bag or suitcase.

Many people believe they cannot build muscle or get stronger without pumping iron in the gym with heavy weights and high reps. It is true, you can’t build muscle without increasing resistance and the number of reps, but you don’t have to lift weights.

Bands are unique as part of an exercise routine because they provide smooth, constant resistance through a range of motion. The diversity of Strength Bands let users add resistance training to any exercise routine.

For example, bands can be used for bicep curls or assist with pull-ups. They can also be used for speed training, conditioning, or during rehabilitation from an injury.

Additionally, with the use of Strength Bands, some exercises are more effective and safer than weights. Shoulders and other upper body movements are easily strengthened with bands.

Bands come in different resistances. Pick a thin band to start with and move to thicker bands as you get stronger.

Bands create both tension and increase the load. By increasing the thickness of the band, the tension can increase dramatically.

Even adding band workouts with weights will add extra resistance that will take a workout to a level you can really “feel.” Add them to lifts like squats or pushups by wrapping a band around your back or hands. During a lift, users can wrap the bands around a bench or attach them to a barbell.

Whether you use bands exclusively for a full body workout or to increase the resistance of other exercises, you’ll be surprised by the difference you feel.

How to get a little balance in your life

August 31, 2018 by Linda

Do you wonder what those funny looking round half Frisbee-half ball things you may see at the gym are for?

Balancing.

Have you ever tripped and had a hard time keeping your balance? Do you play a sport like soccer or football and roll your ankle occasionally? Maybe you are getting older, and find it hard to maintain your balance. Regardless of the reason, working on keeping your balancing muscles strong is important no matter what your age or fitness level is.

Many people young and old, don’t want to work on balance training at the gym because they don’t want to look silly or uncoordinated, but balancing exercises are the some of the most important exercises you don’t want to skip.

While there are many different kinds of exercises that can help with balance, there is one tool that does the job of many exercises in one.

A balance board is a perfect way to increase balance and overall core strength.

Every move we make needs to be stabilized by our core muscles first. Core muscles help support your torso and back. Whether your kicking, throwing or walking, core muscles are helping you not fall over. Core muscles extend from your neck all the way to the middle of your thighs. Other stabilizing muscles are in your lower legs.

Training on a balance board strengthens those muscles that stabilize your core and lower legs by creating an “imbalance,” which causes your core to work extra hard to keep you upright. If you make it a habit to strengthen those muscles over time, you will be less prone to injuries if you slip, fall, or lose your balance. Additionally, some of the muscles in our legs can weaken over time, especially if we don’t use them very often. As people age, they may stop running or using the muscles surrounding the ankle making them weak and prone to other injuries.

If you are an athlete looking for ways to improve your game, strengthen the core muscles will put less strain on smaller muscles and may even help you gain that extra edge.

Start with short intervals of time on the balance board, and work up to staying on as long as you can. When you have mastered some of the basic moves, check out the professional balance board, which is more difficult.

If you’re still not convinced to try using the balancing boards at the gym, pick up your own for personal use at home.

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