Better Gifts for Better Living – Our 2017 Guide to Health and Fitness Gifts!

By Better Living Staff Writer Dawn Weirauch

Finding the best health and fitness-related holiday gifts can be pretty difficult – after all, there are a lot of fads out there. Remember the Thighmaster? Not to mention the Shakeweight...

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Funny (and ineffective) fitness fads aside, this year our Better Living Fitness staff has come up with a number of great suggestions for the fitness buff (or would-be fitness buff) on your holiday shopping list.

Whether your friend or loved one wants to learn more about healthy nutrition, is interested in building their strength and cardio fitness, or wants to stay on track with their goals while out on the road, we've got the gift for you.

A Better Book for Better Eating: Better Living's Nutrition Counselor, Becca Body Kindness by Rebecca Stritchfield. “Body Kindness is about taking care of your body and treating yourself with compassion,” says Becca. “It discusses healthy eating, but also emphasizes the importance of allowing yourself to enjoy all foods and not go on crazy diets.”
Addison, recommends the book

A Creative, Budget-Friendly Solution for Better Wrist Strength: Wrist and forearm health aren't just essential for strength training but for daily living as well – and Better Living trainer Will Burchfield has the perfect do-it-yourself solution.
“Just pick up a para cord and a dowel from your local hardware store. It'll cost about $3, and them BOOM! You've got forearms for days!”

Here's a quick guide to creating a wrist roller from scratch.

Portable Strength, Cardio, and Better Balance In One: Better Living's Office Manager, Nina Carlson, recommends the TRX Suspension Trainer for anyone on your list who is both health conscious and frequently on the road.

According to Nina, “I love this product because you can do so much with it! Not only can you strengthen your whole body, you can add cardio elements and really work on your balance. The TRX is also small and lightweight. It doesn't take up a lot of suitcase space, and you can easily hook it up to your hotel room door for a great workout on the go. I've had several clients who wouldn't travel without their TRX!

Also, when you purchase the TRX directly from the company's website, you get access to a personalized app to guide you through different exercises and routines.”

More Fitness On the Road – Resistance Bands: For solid resistance training for a much lower price point than the TRX, Better Living trainer Eduard Font recommends this cost-effective four pack of resistance bands, which are just $9.99 from Amazon.
“Resistance bands are easy to use, lightweight, and you can take them anywhere,” Eduard says.

A Perkier Butt and Better Hip and Knee Health – The BootyCo Booty Belt: The Booty Belt may sound like the next Shakeweight, but according to Better Living trainer Mallory Ghrist this inexpensive product is a great gift to help your friends and loved ones build their glute strength – “...and everyone needs stronger glutes to support the health of their hips and knees.”

A Better Gift for Better Posture – Foam Rollers: Our trainer Josh Plonka swears by foam rollers, both to help with posture and to help ease tight muscles after a busy day. According to Josh foam rollers are, “inexpensive, yet versatile piece of equipment that anyone on your Christmas list can make use of. You can get foam rollers just about anywhere that fitness equipment is sold – here's a link to a nice, inexpensive model from Kohl's.

Better Hydration On the Go:  Better Living founder Mark Thiesmeyer recommends the Yeti Rambler because, “...drinking enough water and staying hydrated is so important, and water is a lot more delicious when you can keep it nice and cold all day long!” You can also use the Yeti to keep hot drinks hot, and – bonus – it's dishwasher safe.

Of course, no Christmas gift list would be complete without a gift from the Better Living Fitness Center. This year we've got something extra special: Purchase any membership or small group personal training package and receive a $100 FREE Service Package on us!

Buy the membership or small group training package for yourself and give the Service Package to a friend. Or, better yet, introduce TWO of your friends or family members to the Better Living Fitness by giving the membership to one and the Service Package to the other!

This year's Better Living Bonus is only available until December 23rd, so click here to get yours today!

If you're looking for even more health and fitness Christmas gift ideas, we've got you covered – check out last year's gift guide, which includes a look at wireless headphones and a comparison of the Garmin GPS watch vs. the Fitbit Blaze.

Better Living's Nutrition Counselor, Becca Addison: 'Food is Not the Enemy'

One of the newest members of our staff, Better Living Fitness' Nutrition Counselor Becca Addison, learned the hard way that being a fanatic about food and weight loss is the wrong way to achieve your health and fitness goals.

Becca has been running competitively since the eighth grade. She's so good at running, in fact, that she was invited to the most recent Olympic trials.

“The problem was, I had a calf injury and got hung up on thinking that, after the injury, I had to eat perfectly so I wouldn't gain weight and mess up my times after my calf healed,” she remembers.

“I became so stressed about food that, even though I wasn't under-eating, I threw my body out of whack and my times fell off too much,” which meant that Becca had to miss trying out for the Olympics.

“That experience is why I find the weight loss thing tricky,” she says, “...and it's the reason I want to help people have a positive relationship with food. Being obsessed with food and eating 'right' really affected my life, and I'd like to help my clients avoid the same kinds of mistakes.”

Becca, who has a Master of Science in Nutrition and Dietetics, joined the staff here at Better Living Fitness after doing an internship at the University of Michigan's School of Public Health. She says that she first became interested in nutrition as an undergraduate.

“I was a super-picky eater when I was younger, then when I was in college I was surrounded by all these new foods,” she says. “At the same time, I was a collegiate runner and realized that I needed to start eating well to improve my performance – learning how different foods affected my running performance is what got me into nutrition science.'

Becca, who joined Better Living Fitness in February, says one of the hardest parts of her job is working with clients who are overly concerned about weight loss.

“Too much focus on weight loss makes people fight food and think of food as the enemy,” she says. “I try to encourage people to focus on motivations like how they feel during and after eating and the energy they can get from different foods. That's a better, healthier approach, because it lets you be more adventurous about food and it's a way to liking and respecting your body more.”

“In my background in sports, I've seen obsessions with weight loss turn into eating disorders, especially in younger people. I don't want anyone to think of food as being 'bad,' but to enjoy all foods – just in moderation,” she says.

These days, Becca is working on becoming a certified personal trainer so she can address both exercise and nutrition. At the same time, she's still running regularly.

“I love the people that I train with!” she says, “and I love pushing myself and being competitive with other people. When I finish a race and know I gave it everything I had, that's a huge boost for my self-esteem!”

Becca is also enjoying providing nutrition counseling to Better Living Fitness clients. “I like how everyone who comes to Better Living has different health and fitness goals,” she says. “I like working with people one on one, and getting to know and talk with them as we figure out together how to improve their health.”

If you'd like to learn more about how you can enjoy food and achieve and maintain a healthy weight as part of your health and fitness goals, click here today to set up your appointment with Becca!

The 5 Worst Stretching Mistakes You May be Making

1. You bounce: Bouncing at the end of your stretch (when done vigorously enough) can cause the muscle and tendon to tear. This "ballistic" stretching can trigger a reaction within the muscle that prevents it from relaxing and ends up defeating the purpose of the stretch. Instead of bouncing, focus on gradually elongating and holding the stretch for 10-15 seconds, release and repeat.
2. You stretch before warming up: This is one of the most common stretching mistakes that people make. Contrary to popular belief, stretching is not "warming up". You should always warm up before you stretch because stretching cold muscles increases your chance of injury. Take 5-10 minutes to get a sweat worked up through exercise, stretch for 3-4 minutes, then re-engage in exercise.
3. You are in the wrong position/have incorrect form: If you don't feel the stretch where you are expecting to feel it, you may be doing it wrong. Improper body positioning can cause you to miss the muscle you are aiming to stretch. Use a free hand to feel the muscle you are stretching to ensure that it is being engaged. 
4. You stretch too hard: Similar to bouncing, pushing a stretch too hard can also cause a tear in the muscle. You should feel a little bit uncomfortable during a stretch but it should never be painful. If you still feel tight, repeat the stretch multiple times, making sure to stay within your range of motion. Additionally, if you do have an injury, stretching can make it worse. If that is the case and the pain doesn't go away in a few days, it would be wise to consult your doctor.
5. Stretching? What's that?!: Perhaps the second most common stretching mistake: not stretching at all. Let's face it, life is busy and often times we are trying to exercise within a specific time frame. Stretching can easily get overlooked. Although this may not be harmful initially, over time you will notice the negative effects of not stretching your muscles. Flexibility is a key component of overall health and stretching is one critical tool in increasing both flexibility and strength. Remember to take 3-4 minutes after warming up your muscles to stretch and don't forget to do it again after you've exercised. It truly will be to your benefit!

3 Ways to Make Running More Enjoyable

Running. A word that often stirs up two polar opposite emotions: love or hate. Whether you wake up every morning excited for a long run, or would rather do anything but run, we can all agree that there are definite benefits from this particular exercise. So, how can we make it more enjoyable? Here are 3 simple ways.

         1. Take Walk Breaks: Yes, you can still be a runner and take walk breaks! A recent study posted in the New York Times found that regular walking intervals throughout a run can actually help you maintain the same pace as if you ran the entire way, while being gentler on your body. Walk breaks can also provide the mental break you need to help you divide the longer distance into smaller, more conquerable pieces.

        2. Try Intervals: If you’ve ever caught yourself thinking, “When will this be over?!”, this strategy may be for you! With intervals, you can get the same cardio benefits in less time. If you’re running outside, measure your intervals in telephone poles: Every five or so poles that you pass, pick up the pace from one pole to the next. If you’re running inside, run two minutes at a moderate pace on the treadmill, then turn up the speed for one minute before returning to your previous pace. Repeat. And don’t forget your music! Picking a good playlist to accompany your training certainly helps the time pass more quickly and be more fun.

    3. Exercise with a Friend: If you need extra accountability, pair up with a friend. Before getting started, make sure that you’re on the same page about your goals for a run in order to ensure that it’s beneficial for both of you. Not only will you be kept accountable by your friend, you’ll also have good company, making the time (miles) fly by!

Feeling any better about that word, “running”? Join the Better Living Walk/Run group as we train for the Dexter/Ann Arbor 5K. Find out more information about the Recliner Athlete Program here.

Looking for the PERFECT workout between your Personal Training Sessions?

"You'll get a great workout whether you're just starting out, already an athlete, or even if you're recovering from injury!" 

 ~Dawn, Better Living Fitness Center member

Do you ever find yourself lost in the gym between your personal training sessions? We have the perfect solution to keep you safe, give you a great workout and take the thinking out of your next gym visit. Let a Better Living trainer guide you through a Full-Body FIT routine to help you get to your health and fitness goals faster.

Full-Body FIT is a full-body strength training, cardio and flexibility routine with customization to your fitness level. It's included FREE once or twice weekly, depending on your membership level. Here is what Dawn, a loyal member, has to say about this class:

"I've been attending Full-Body FIT since the classes started in January. Mark is a fantastic trainer who knows how to keep the energy flowing! Best yet, Mark customizes the routine to fit people with different levels of fitness and ability. You'll get a great workout whether you're just starting out, already an athlete, or even if you're recovering from an injury. I'm so happy with my results, I've upgraded my membership!"

If you'd like to try Full-Body FIT for FREE, call 734.747.0123 to schedule your first session or stop by the Better Living Fitness Center for a tour. We are at 834B Phoenix Dr. (access from Varsity on the north side of Ellsworth Rd.). 

Why you should use our StairMaster

By Penni Jones
Better Living Staff Writer
 

I love a good step mill workout. Here are five reasons you should love it, too:

1.   Strengthening: Because of the climbing motion, step mills strengthen the major muscle groups in the lower body. The calves, hamstrings, quadriceps, and gluteus maximus are all used.

2.   Low impact: Although running is a wonderful way to get cardio, the high intensity can cause strain on the knees. A StairMaster has significantly less impact on your body than running on a treadmill.

3.   Burns calories: Just because an exercise is low impact doesn’t mean that it doesn’t burn as many calories. A step mill actually burns more calories because you have to lift your entire body weight with every step. This allows for a higher rate of calories burned in less time than other exercises.

4.   Aerobic conditioning: Using the step mill is great for cardiovascular exercise due to its ability to raise your heart rate right away. The level you set dictates the intensity, but even at low levels the heart is getting a workout.

5.   Helps with natural movements: Moving up an incline is a natural action in many fitness routines. Consistently using a StairMaster to work out will help train your core, and allows you to hike and climb more efficiently. It also increases overall stamina and endurance, so daily activities will be easier.

 

Come by Better Living Fitness Center to give our new StairMaster a try, and for a tour of our new facility. Call Penni at (734) 747-0123 for more information.

Visit our website and like us on Facebook.

 

https://fitnessequipmentprofessionals.com/blog/5-benefits-stepper-stepmill/

http://www.livestrong.com/article/18927-workout-benefits-stairmaster/

Hydrate with citrus water at Better Living Fitness Center

 

by Penni Jones

Better Living staff writer

 

Water is the single most critical nutrient for health, growth, and development. Water is critical to the balance of all the body’s systems, including the heart, brain, kidneys, lungs, and muscles.

 

Dehydration can reduce endurance, decrease strength, slow muscular response, and cause cramping. Plus, mild dehydration is one of the most common causes of daytime fatigue. An estimated 75% of Americans have mild, chronic dehydration.

Drinking fruit infused water after a workout will help you do more than hydrate. Benefits of infused water, other than hydration, include:

 

·         Improved mood

·         Faster recuperation from workouts

·         Improved digestion

·         Reduced muscle fatigue while working out

·         Helps you fight off that afternoon slump

 

Stop by Better Living Fitness Center at 834B Phoenix Drive in Ann Arbor for a grand tour and a cold glass of orange-infused water. Call (734) 747-0123 or visit http://betterlivingfitness.com/ for more information.

 

http://www.loseweightbyeating.com/infused-water/

http://www.bodybuilding.com/fun/behar12.htm