Happy New Year! Women’s MeetUp Activities

Want to meet other women who enjoy going for walks and hikes?  Then join my MeetUp group Get Out & Play!

I’ve created events with varying degrees of difficulty so if you’re not sure which one is best for you, contact me at 651-470-8060 or email me at annieelmer@comcast.net, and I can help determine the best event for you.  Or check out the group reviews and reviews of past MeetUps from the attendees at the MeetUp Get Out & Play group home page.  I’ve met some real nice women at the events.  Come on out and join us!

Here’s the website so you can check out the events:  http://www.meetup.com/Get-Out-Play/

Saturday, January 4 – Hamlet Park

Sunday, January 5 – Afton State Park

Saturday, February 1 – Afton State Park Candlelight Hike/Snowshoe

Sunday, May 18 – AIDS Walk

Not available for these events?  Just create a free account and join the group so you can get notified about future events.  All you have to do is RSVP for the events for which you will participate!

Come out and join us for some fun physical activity!

I’m Annie, a Certified Personal Trainer and Corrective Exercise Specialist. I enjoy training women of all fitness levels in my home fitness studio in Cottage Grove. Contact me at annieelmer@comcast.net or call me at 651-470-8060 for a free tour or schedule a fitness consultation.  www.AnnieElmer.com

 

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MeetUp Get Out & Play!

Want to meet other women who enjoy going for walks and hikes?  Then join my MeetUp group Get Out & Play!

I’ve created events with varying degrees of difficulty so if you’re not sure which one is best for you, contact me at 651-470-8060 or email me at annieelmer@comcast.net, and I can help determine the best event for you.  Or check out the group reviews and reviews of past MeetUps from the attendees at the MeetUp Get Out & Play group home page.  I’ve met some real nice women at the events.  Come on out and join us!

Here’s the website so you can check out the events:  http://www.meetup.com/Get-Out-Play/

Two women are meeting Tuesday evenings for walks in Cottage Grove, and they’re happy to have others join them!

Saturday, October 26, we’re meeting in Newport to remove buckthorn

Sunday, October 27, we’re doing a hike at Afton State Park

Saturday, November 2, we’re walking around Colby Lake

Saturday, November 9, we’re doing a hike at Lebanon Hills

Thanksgiving we’re doing the Walk to End Hunger at the Mall of America

Not available for these events?  Just create a free account and join the group so you can get notified about future events.  All you have to do is RSVP for the events for which you will participate!

Come out and join us for some fun physical activity!

I’m Annie, a Certified Personal Trainer and Corrective Exercise Specialist. I enjoy training women of all fitness levels in my home fitness studio in Cottage Grove. Contact me at annieelmer@comcast.net or call me at 651-470-8060 for a free tour or schedule a fitness consultation.  www.AnnieElmer.com

 

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Bicycling – proper inflation of your tires

It’s important to have the proper amount of air in your bike’s tires.  Penn Cycle has written a great article about it:  http://penncycle.com/how-to/two-minute-pump-up-pg279.htm :

Inflate your tires before every ride for more fun

The easiest way to keep your bicycle running well is checking tire pressure before every ride. Properly inflated tires ride great, last long and resist flats. Plus, keeping the tires pumped prevents wheel damage should you hit a rock or pothole while riding. Bent wheels hinder braking and cost a pretty penny to repair.

Fortunately, checking tire inflation is simple once you have the only tool required: a bicycle tire pump (don’t use your local gas station pressure hose because it can overinflate and damage tires). Bike shops sell quality pumps (about $30 to $60) that are easy to use and safe. You might also have a battery-powered inflator for your car that will work if it reaches sufficient pressures.It’s best if your pump fits both bicycle valves (Schrader and Presta; the shop will understand) and sports a built-in gauge, which makes it easy to get the pressure right.


Pressure Check
How do you know how much air to put in your tires? On most tires, the recommended pressure is printed on the sidewall. It’s often written as a range, such as “90 to 115 psi (pounds per square inch),” which appears on some high-pressure road tires. You can experiment within this range to find what feels best for you. Less pressure offers a more comfortable ride and more air means less rolling resistance. Many cyclists opt for the best of both worlds and run 100 to 105 psi in their skinny road tires.


Find the proper tire pressure range on your tire’s sidewall.

If you’re inflating 26-inch tires (common on comfort and off-road bikes), you may find that the pressure range is wider, say “35 to 60 psi.” This is because these tires can be used on and off road. For the former, 60 psi is about right because it rolls optimally on pavement. Off road, however, 35 to 40 psi is much more appropriate because it absorbs the bumps, rocks and roots better and offers greater traction for control and handling.

Air Time
Inflating a tire is as simple as attaching the pump head to the valve and pumping. You’ll need to unscrew and remove the valve caps first if your tubes have them. And, if you have Presta valves (they have a knurled tip and are also called “French” valves), you’ll need to open the valve by unscrewing and depressing the tip just long enough to let a tiny amount of air out (remember to close it after pumping, too).

Then, attach the pump and start stroking, stopping when the gauge shows that you’ve reached the recommended pressure. Repeat with the other tire. And you thought bicycling only exercised your legs!

Thank you Penn Cycle for that great information!  I have a hatchback car and when I have my bike in the back of the car on a very hot day, I let some of the air out of the tires so they won’t explode.

Take good care of your tires to help avoid having a flat tire while you’re out riding!

 

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Benefits of Resistance and Cardiovascular Training

Here are the benefits of strength training and cardiovascular training to help inspire you to get moving if you’re not currently active and to reinforce what you’re doing if you are active!

Benefits of Resistance Training

  • Increases metabolic rate – helps burn Calories even when you are inactive
  • Enhances body composition and physical appearance – prevents muscle loss that often accompanies the aging process
  • Improves bone density (decreases the chances of osteoporosis)
  • Decreases injury risk
  • Increases physical capacity — increases size and strength of muscle fibers
  • Improves posture
  • Improves mood and self-esteem

Benefits of Cardiovascular Exercise Training

  • Decreases body fat stores
  • Decreases clinical symptoms of anxiety, tension and depression
  • Helps reduce blood pressure
  • Helps prevent Type 2 diabetes
  • Increases HDL cholesterol
  • Decreases total cholesterol
  • Increases aerobic work capacity

Women, if you’d like to get active with other women, join my MeetUp group Get Out & Play!  Just create a free profile and join the group at http://www.meetup.com/Get-Out-Play/

Take good care of yourself – you deserve to be the best you can be!

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March and April MeetUp Get Out & Play Events

Want to go for a walk but don’t want to go alone?  Then join my MeetUp group Get Out & Play and join us for one of our walks or hikes!  This group is for women who want to have fun incorporating physical activity into their lives. I hold events for all fitness levels from beginner to advanced and encourage consistent physical activity, so I have something for everyone!

To join, go to:  http://www.meetup.com/Get-Out-Play/, create a free profile and join the group.

Here’s the schedule:

Saturday, March 23 at 1:00 Hamlet Park Walk

Saturday, March 30 at 1:00 Hamlet Park Walk

Saturday, April 6 at 1:00 Hamlet Park Walk

Saturday, April 13 at 1:00 Hamlet Park Walk

Saturday, April 20 at 1:00 Pine Tree Valley Park Walk

I encourage women to focus on adding physical activity to their lifestyle instead of counting lost pounds. I try to teach women to focus on improvements in health such as reduced stress, feeling stronger, changes in clothing sizes, being consistent with activity and beginning to enjoy physical activity.

General health recommendations are cardio training 5-6 days a week for 30 minutes.  This is an opportunity to meet other women with similar goals and abilities, possibly building relationships to get together on your own time to be physically active together.

If you have questions, please contact Annie Elmer, Personal Trainer at 651-470-8060, annieelmer@comcast.net or to learn more about her training background, go to www.AnnieElmer.com

Come on out and play!

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MeetUp Get Out & Play Events – even Snow Golf!

Snow golfing today was a blast!

Want to walk, hike or play snow golf but don’t want to go alone?  Then join my MeetUp group Get Out & Play and join us for one of our walks or hikes!

To join, go to:  http://www.meetup.com/Get-Out-Play/, create a free profile and join the group.

Here’s the schedule:

Saturday, March 2 at 10:30 a.m. at River Oaks Golf Club for snow golf

Saturday, March 16 at 1:00 at Hamlet Park

Saturday, March 23 at 1:00 at Hamlet Park

I encourage women to focus on adding physical activity to their lifestyle instead of counting lost pounds. I try to teach women to focus on improvements in health such as reduced stress, feeling stronger, changes in clothing sizes, being consistent with activity and beginning to enjoy physical activity.

This group is for women who want to have fun incorporating physical activity into their lives. I hold events for all fitness levels from beginner to advanced and encourage consistent physical activity, so I have something for everyone!

General health recommendations are cardio training 5-6 days a week for 30 minutes.  This is an opportunity to meet other women with similar goals and abilities, possibly building relationships to get together on your own time to be physically active together.

If you have questions, please contact Annie Elmer, Personal Trainer at 651-470-8060, annieelmer@comcast.net or to learn more about her training background, go to www.AnnieElmer.com

Come on out and play!

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January Walks for Women!

Want to walk or hike outdoors but don’t want to go alone?  Then join my MeetUp group Get Out & Play and join us for one of our walks or hikes!

To join, go to:  http://www.meetup.com/Get-Out-Play/, create a free profile and join the group.

Here’s the schedule:

Saturday, January 12 at 1:00 at Hamlet Park

Sunday, January 20 at 1:00 at Afton State Park

Sunday, January 27 at 1:00 at Hamlet Park

I encourage women to focus on adding physical activity to their lifestyle instead of counting lost pounds. I try to teach women to focus on improvements in health such as reduced stress, feeling stronger, changes in clothing sizes, being consistent with activity and beginning to enjoy physical activity.

This group is for women who want to have fun incorporating physical activity into their lives. I hold events for all fitness levels from beginner to advanced and encourage consistent physical activity, so I have something for everyone!

General health recommendations are cardio training 5-6 days a week for 30 minutes.  This is an opportunity to meet other women with similar goals and abilities, possibly building relationships to get together on your own time to be physically active together.

Don’t let winter get the best of you, get out & play!

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WHAT TO WEAR DURING COLD WEATHER ACTIVITIES: IT’S ALL ABOUT LAYERING!



Getting ready to play outdoors but not sure what to wear?  Here are some tips:

  • Next to your Skin: Wear a base layer which will wick sweat away from your body to keep your skin dry. Long underwear pieces made from fabrics such as Thermion, polypropylene, Thermax, Thinsulate, and silk are appropriate.  Cotton should not be used – save your t-shirts for other purposes.
  • Insulating layer: This layer will keep you warm and can be shed once you warm up – Wool, fleece, pile, down in a jacket, shirt or vest.
  • Outer layer: To protect you from the elements, wear a windproof and water resistant or waterproof and breathable jacket.
  • Pants: If the weather is frigid, long underwear bottoms or tights underneath another pair of pants will keep you warm. Cotton and denim should be avoided. Running pants or running tights made of synthetics that wick moisture will keep you more comfortable in rain and snow.
  • Hat: A hat is essential to keeping your body heat from escaping, as well as shedding rain or snow.  A polar fleece hat with ear covering is ideal winter headgear.  For those whose ears get cold, earbands are the answer.
  • Gloves or mittens:  Mittens will keep your hands the warmest as the fingers work together to build up warmth. Look for windproof mittens.
  • Water bottle: You need water in winter as much as in summer, and drinking fountains may be turned off. Bring water along to stay hydrated.
  • Scarf, neck gaiter, ski mask: Having a scarf or similar item along to wrap around your neck when the wind turns brutal can save your walking comfort.  And you can pull your neck gaiter up over half of your face to keep it warm too.
  • Sunscreen and lip protector:  Protect your face and lips from the sun and wind and reflection from the snow.
  • Waterproof shoes or boots: If your route is wet or snowy, invest in a pair of waterproof walking or hiking shoes. Coating shoes with a water repellent fabric treatment is another option. Don’t wear slick soled shoes if there will be wet or snowy pavement.
  • Socks: Switch to heavier, wicking socks or wear two pairs for more insulation. Test your socks with your chosen shoes to make sure there is still room for your toes to wiggle.
  • Bring your cell phone in case of emergency. Before you go, let someone know where you’re going and when you’re expected back, and afterward let them know when you’re safe.  That way if something happens, they’ll know where to look for you.

Wear layers, be prepared for changing weather conditions and unexpected events and have fun outdoors this winter!  The fresh air will make you feel great!

 

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HOLIDAY FOOD CHOICES

ChooseMyPlate.gov

 

A few years ago, I caught myself thinking I hadn’t eaten enough special treats for the holidays.  Then it occurred to me that I wasn’t hungry; it just felt like it was the thing to do.  So I sat down and wrote out some questions to answer before I made a decision about my food choices:

Why am I eating this?

If it’s because I’m hungry:

  • Am I eating this because I need fuel to keep my body healthy?

-If so, which food group from the pyramid does it come from?

-Have I eaten enough servings from that food group today?

  • Am I eating the appropriate serving size?  Check the food label!
  • Am I getting an appropriate balance of foods today?

If I’m not hungry:

  • Am I eating this because I’m emotional?
  • Am I eating this because I’m stressed?
  • I can’t figure out why I’m eating this.

If so, I take a 5-minute break to walk or sit alone undisturbed to meditate before eating and then decide if I really want the food.

I want to eat it just because it tastes good and it’s available and I’m craving it:  Okay!  But eat one serving size and enjoy every bite of it.  It’s better to eat it now than deprive myself and binge later on something less satisfying.

For more healthy eating tips, check out http://www.choosemyplate.gov/index.html

This is what works for me, so take time to figure out a plan that will help you make healthy holiday food choices!

And if you want to get active and not be alone, join my MeetUp group for women called Get Out & Play!  Go to: http://www.meetup.com/Get-Out-Play/ create a profile, join Get Out & Play and RSVP to any event you want to participate in!

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FALL IS A GREAT TIME TO GET ACTIVE!

Glacier National Park

It’s fall in Minnesota!  The leaves are changing, the days are getting shorter and we’re starting to prepare more comfort foods for hibernation. This is a great time to get active and get a routine before all of the holiday temptations come our way!

WHAT CONDITION ARE YOU IN RIGHT NOW?

People can find many workout ideas online or on television, but sometimes people forget whom those workouts are designed for.  Most of the time that advice is for someone who is already very fit.  So before you just follow what you see, make sure you are in appropriate shape.  If you haven’t had a physical in many years, it’s a good time for you to get one to make sure you have no health limitations.  If you are healthy but haven’t been active for a long time, start out slowly but surely so you aren’t overly sore and don’t get burned out.  If you have health or physical limitations, consider getting a trainer to determine the best plan for you.

WHAT ARE YOUR GOALS?

  • Do you want general good health?
  • Are you trying to lose weight?
  • Do you have a particular athletic goal?  (marathon, softball team, cycling event, etc.)

TRAINING FOR GOOD HEALTH

Recommendations for general good health are:

  •  30 minutes of cardiovascular training 5-6 days a week
  • 2-3 days with resistance training (not exercising the same muscle group 2 days in a row)
  • 1 day of rest

WHAT MOTIVATES YOU?

Here’s the thing about physical activity.  You will do it more often if it’s something you enjoy.  So think back to when you were a kid or whatever point in your life when you just had a lot of fun doing something physical.  Did you enjoy playing games with your friends?  Team sports?  Riding your bike?  Hiking and camping with your family?  Do you still do those things?  If not, do you want to do them again?

PARTICIPATE AS A FAMILY

If you’re a parent, do you get out and play with your children?  What an opportunity to bond with them and teach them a healthy lifestyle at the same time!

DON’T HAVE TIME?

Really?  Do you watch television?  Read books?  What are your leisure activities, and couldn’t you find a half hour in there somewhere?  A half hour is difficult to find?  How about 10 minutes?  Everyone has 10 minutes!  Start with 10 minutes a day 5-6 days a week for 2-3 weeks until it’s a habit.  Put it on your schedule if you need to.  Make it your priority so you can succeed!  Treat it as if it’s an appointment with a doctor and it doesn’t cost a cent. In fact you might be able to avoid a doctor appointment if you do it right!  Then after that’s a habit, add 5 minutes until you’re up to 30 minutes. Studies are showing that the 30 minutes do not have to be consecutive.  So if you have no limitations on your health, then how about 10 minutes of climbing the stairs at work or walk around the building?  You get the idea, now get creative!

OTHER ACTIVITIES COUNT!

Some activities we do – for example, yardwork and gardening, can be considered a “resistance” workout.  Think about it — if you’re pulling weeds for a few hours, how many times are you getting up and down? Are you in a squatting position? Are you using proper body mechanics? Which muscles are you working?  That counts!  Look at your whole day and how much activity you did.  Listen to your body. Do not overdo it and take the appropriate amount of rest for those activities as you would for a resistance training session. Been training consistently?  Isn’t it cool how you feel so much better doing those activities?  Less achiness, more stamina and quicker recovery!  And don’t forget to stretch after your activity to help reduce muscle stiffness/soreness.

LISTEN TO YOUR BODY

It’s all about understanding your body, its strengths and limitations and respecting those.  Listen to your body after everything you do. Are you experiencing bad pain (an injury) or workout pain afterward?  If it’s the bad pain, then take care of it right away.  Do not let it get worse.  The longer you wait to get it taken care of, the longer it will take to recover from the injury.

It’s very challenging to change the mindset of former athletes of all ages.  Many have been taught to give it their all and compete in spite of the pain of injuries.  Although that might be the way to go for competition, it’s not necessary to work out at that intensity for general good health results.  If you’re a former athlete, focus on where you are physically today and your current goals, and make decisions based on that.  I will chat more about intensity in future blogs.

OPPORTUNITY TO ENJOY FALL!

Sunday, October 17, I’m leading an advanced hike through Afton State Park.  The route is very hilly and takes 2 to 2.5 hours to complete.  Email me at annieelmer@comcast.net if you’re interested in participating!

Today is the first day of the rest of your life, so start moving your body toward good health! It’s never too late to start!

I have a MeetUp group for women:  http://www.meetup.com/Get-Out-Play/  Come join me for hikes or walks.  Just create a profile, join Get Out & Play and RSVP to any event you want to participate in!


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