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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September MeetUps

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!

Hamlet Park – Sunday, September 9 at 9:30 a.m.

Hamlet Park – Sunday, September 23 at 9:30 a.m.

Woodridge Park and Cottage Grove Ravine Park – Sunday, September 30 at 9:30 a.m.

If you’re interested in participating, go to:  http://www.meetup.com/Get-Out-Play/ open a free account, create your profile, join this group (and many others if you’re interested) and RSVP Yes to the events you want to attend!  You can also go to that link to read more details about the specific events before you join.

Meet new people and get outdoors – it won’t even feel like exercise!

p.s.  I have posted other blog articles that you might be interested in reading under the following categories.  Just click on the link and check out the info which you might find helpful!

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Hamlet Park and Colby Lake Walks for Women

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!

Hamlet Park – Sunday, August 19 at 9:30 a.m.

Colby Lake – Sunday, August 26 at 10:00 a.m.

If you’re interested in participating, go to:  http://www.meetup.com/Get-Out-Play/ open a free account, create your profile, join this group (and many others if you’re interested) and RSVP Yes to the events you want to attend!  You can also go to that link to read more details about the specific events before you join.

Meet new people and get outdoors – it won’t even feel like exercise!

p.s.  I have posted other blog articles that you might be interested in reading under the following categories.  Just click on the link and check out the info which you might find helpful!

Categories

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Lovely Summer Expo – Free – August 14 5:00-8:00 p.m.

Family Wellness Center is having a Lovely Summer Expo!

Win Prizes! * Meet New People! * Have FUN with Us!

Bring a Friend Prize (Enter once for every friend you bring!):  10 FREE Massages from Family Wellness Center 

Grand Prize:  5 FREE Massages from Family Wellness Center

Family Wellness Center
7501 80th St South, #4
Cottage Grove, MN 55016
651-459-2225

Tuesday, August 14 5-8pm
FREE Admission

Family Wellness Center invites you to this Lovely Summer Expo which offers you pampering, shopping, sampling, chatting and more! Discover unique gifts while you enjoy a massage, various demos and perhaps win fabulous prizes!

Be sure to bring a friend out with you to share all the fun while you enjoy the pampering, sampling and indulgence of the expo! The best FREE fun in town!

Exhibitor List
Chiropractic, Acupuncture and Massage – Family Wellness Center
High Fashion Jewelry – Premier Designs
Air & Water Purification – Ecolivinggreen
Wickless Candles, Fragrant Wax & Accessories – Scentsy
Jewelry & Accessories – Uniquely Me
Slimming Body Applicator – It Works
Essential Oils – Infinite Healing Solutions
Organizational Bags & Totes – Thirty-One Gifts
Personal Training – Annie Elmer
Fruit & Veggie Capsules and Chewables – Juice Plus
Men & Woman Mini Spa Treatments – Sarah’Spa Time with BeautiControl
Purses with Interchangeable Exteriors – Miche Bags
Custom Made Jewelry with Swarovski Crystals & Sterling Silver – Lee

Hope you can join us!  Looking forward to meeting you!

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Prepare for the Heat

Do you like to be active when it’s hot out?  Then the Mayo Clinic offers some great information for you to consider in preventing heat-related illnesses, provides signs to watch out for and what to do if you experience symptoms:

Here are their tips for avoiding heat related illnesses:  http://www.mayoclinic.com/health/exercise/HQ00316/NSECTIONGROUP=2

When you exercise in hot weather, keep these precautions in mind:

  • Watch the temperature. Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity.
  • Get acclimated. If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
  • Know your fitness level. If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
  • Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don’t wait until you’re thirsty to drink. If you plan to exercise intensely or for longer than one hour, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid  alcoholic drinks because they can actually promote fluid loss.
  • Dress appropriately. Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat.
  • Avoid midday sun. Exercise in the morning or evening, when it’s likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.
  • Wear sunscreen. A sunburn decreases your body’s ability to cool itself.
  • Have a backup plan. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
  • Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your doctor about precautions.

Signs and symptoms resemble those of shock and may include:

http://www.mayoclinic.com/health/first-aid-heat-exhaustion/FA00020

  • Feeling faint or dizzy
  • Nausea
  • Heavy sweating
  • Rapid, weak heartbeat
  • Low blood pressure
  • Cool, moist, pale skin
  • Low-grade fever
  • Heat cramps
  • Headache
  • Fatigue
  • Dark-colored urine

If you suspect heat exhaustion:

  • Get the person out of the sun and into a shady or air-conditioned location.
  • Lay the person down and elevate the legs and feet slightly.
  • Loosen or remove the person’s clothing.
  • Have the person drink cool water or other nonalcoholic beverage without caffeine.
  • Cool the person by spraying or sponging with cool water and fanning.
  • Monitor the person carefully. Heat exhaustion can quickly become heatstroke.

Call 911 or emergency medical help if the person’s condition deteriorates, especially if fainting, confusion or seizures occur, or if fever of 104 F (40 C) or greater occurs with other symptoms.

Thank you Mayo Clinic for providing this valuable information for us to share!

Know your strengths and limitations and take precautions to be safe when you’re active outdoors in the heat!

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Are you a former athlete having trouble getting active again?

I’ve noticed that former athletes tend to want to work out very intensely to match what they did when they were younger and had those competitive goals.  I’ve had to help a few of my clients who used to be athletes to realize that their current life schedules don’t always allow for the time to accomplish those goals.  With shows like The Biggest Losers and infomercials for workouts like Insanity, people get confused about how hard they need to work out to get the health benefits of adding physical activity to their lifestyle.

Here’s a great article that explains this concept in more detail:  http://www.theprovince.com/life/Moderate+exercise+minus+competition+benefits/6784527/story.html

Here’s an excerpt from that article:

Gretchen Reynolds, New York Times columnist and author of The First 20 ­Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter and Live Longer, says:


“The solution sounds simple and facile, but it’s not,” Reynolds says. “You have to understand that the human body is built to move. It is not built to run, but we are built to walk. You don’t have to have a sport, and you don’t have to compete, but the science is unequivocal that going for a walk makes a big difference physiologically. It will make you healthier, and it may help you be around for your kids for another 10 years.”

Those who scoff that a walk won’t make you fit or lose a significant amount of weight are right, too, but fitness and weight loss are different goals from health, she said.

“If you want to move from being healthy to being fit, then you walk five times a week 30 minutes at a time or swim or bike. But you do not have to get your heart rate up to be healthy. If you can’t do 20 minutes a day, move 10 minutes multiple times a day. If you stand up every 20 minutes, it will help. Just do something.”

It’s great to have an athletic goal, but it’s not the only way to add physical activity to your lifestyle and gain good health!  Be realistic about your current situation and do what works best for YOU to improve your health!

I offer walks and hikes for women through my MeetUp group Get Out & Play!  For more information, go to:  http://annieelmerpersonaltrainer.com/wp11/events/

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Hey Ladies! 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!

Hamlet Park – Saturday, May 26 at 1:00

Afton State Park - Saturday, June 2 at 10:00 a.m.

Colby Lake – Saturday, June 9 at 10:00 a.m.

Strawberry Fest Business Expo – Come visit me at the Business Expo on June 16!  Strawberry Fest has events from June 14 to June 18.  For more information about it, check out http://cottagegrovestrawberryfest.com/index.html

Afton State Park – Saturday, June 30 at 10:00 a.m.

If you’re interested in participating, go to:  http://www.meetup.com/Get-Out-Play/ open a free account, create your profile, join this group (and many others if you’re interested) and RSVP Yes to the events you want to attend!  You can also go to that link to read more details about the specific events before you join.

Meet new people and get outdoors – it won’t even feel like exercise!

p.s.  I have posted other blog articles that you might be interested in reading under these categories.  Just click on the link and check out the info which you might find helpful!

Categories

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More Fun Free MeetUp Events!

Now that spring is here, more women have been attending the MeetUp Get Out & Play events!  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!

Afton State Park - Sunday, April 22 at 1:00

9th Annual Business Showcase at the Cottage Grove Ice arena - Thursday, April 26 5:00-8:00

Hamlet Park – Saturday, April 28 at 1:00

Colby Lake – Sunday, May 1 at 1:00

Afton State Park – Saturday, May 12 at 1:00

Minnesota AIDS Walk (Minnehaha Park) – Sunday, May 20 at 8:30 a.m.

Hamlet Park – Saturday, May 26 at 1:00

If you’re interested in participating, go to:  http://www.meetup.com/Get-Out-Play/ open a free account, create your profile, join this group (and many others if you’re interested) and RSVP Yes to the events you want to attend!  You can also go to that link to read more details about the specific events before you join.

Meet new people and get outdoors – it won’t even feel like exercise!

p.s.  I have posted other blog articles that you might be interested in reading under these categories:

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Get Fit and Eat Clean!

I have to admit that I do not have very good cooking skills.  Kris David, one of the women I met through my MeetUp events does!  I thought it would be fun to have an event where I train 3 women how to do resistance training and Kris then teaches us how to cook a meal using no processed foods.  We scheduled Get Fit and Eat Clean! for April 14 although you must register before April 7 so you can schedule your one-on-one consultation with Annie before April 13. For more details about this event, go to:  http://www.meetup.com/Get-Out-Play/events/57298492/ (There is a $40 fee for this event.)

Here’s Kris’s menu for Get Fit and Eat Clean!:

Pan Seared Chicken w/ Balsamic Strawberries and Feta Cheese (181 Calories)

Quinoa Tabouli w/ Feta Cheese and Garbanzo Beans (235 Calories)

Strawberries and Peaches w/ Balsamic Glaze over Vanilla Ice-Cream (252 Calories)

Other events scheduled for the MeetUp Get Out & Play:

April 22 at 1:00:  Afton State Park

April 28 at 1:00:  Walk around Hamlet Park

May 20 at 8:30 am:  AIDS Walk

To join the group, create a free account at http://www.meetup.com/Get-Out-Play

If you’d like to meet some nice women and be active, then come on out and play with us!

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Spring Walks and Hikes

Spring seems to have arrived early so come on out and play!  Join my MeetUp group Get Out & Play and participate in one or all of the following events (more details about the walks are posted at the MeetUp group site):

Sunday, March 18 at 1:00 Afton State Park

Saturday, March 24 at 1:00 Woodridge Park to CG Ravine Park

Sunday, April 1 at 1:00 Edgewater Park to Colby Lake Park

Sunday, May 20 at 8:30 AIDS Walk at Minnehaha 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.

To join the group, create a free account at http://www.meetup.com/Get-Out-Play

Looking forward to meeting you at an event!

You don’t have to walk alone!  Join this group to meet others and get out and move!

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