Ahhh…summertime.  It’s time to head to the beach (or the shore as they call it up here in the Northeast) and have some fun in the sun!  When I ask people what they love to do at the beach, unfortunately, the number one answer is “read a book or a magazine”.  Reading is great, but how about adding some exercise into your beach vacation this year?  All you need is your swimsuit, some running shoes, and lots of sunscreen. 

Try it—You’ll Like it

Going for long walks on the beach is great exercise.  It’s relaxing and it allows you to really appreciate the beauty around you.  But, if you want to get into really good shape while you’re “beaching it” this year, try the following workout.  It’s my favorite and I do it whenever I go to the beach.

• Warm up.  Okay, it’s already warm outside but you still need to warm up your muscles.  Walk briskly down the beach for about 5 minutes.  Stop and slowly do pain-free range-of-motion exercises to get your body loose and ready to move.  Don’t leave any body parts out!
• Run!   Ease into it but make yourself run faster than you would if you were going out for jog.  Run until you finished counting to 100 in your head.  You can count as fast as you want (to get it over quicker) or you can count slowly—which is a better workout.  (If you can’t run, walk as fast as you can).
• Walk.  This is your time to recover.  When you feel like your heart rate is coming back down to normal, then it’s time to move again.
• Run!  Just like before but this time will be easier.  You’ll notice your body loosening up start to feel good.
• Walk.  It will probably take a little longer to recover this time—that’s okay.  Listen to your body!  The more you do this, the less recovery time you’ll need.
• Push-ups.  You heard me.  The sand won’t kill you so get down in position and do as many as you can.  If you’re new to this, do a modified push-up with your knees in the sand. 
• Squats.  Stand facing the beautiful ocean, knees shoulder width apart, and perform 10-20 squats.  You’ll thank me for this later. 
• Walk.  It’s time to recover again.
• Run!   This will feel like the best one yet.  Focus on your form and staying light on your feet.
• Walk. 
• Push-ups.  Try to do 5 more than the first time.
• Lunges.  These are so good for you but don’t do too many the first day—they can make you really sore!  Try to do 8-12 if you can.  
• Walk.  Walking right about now feels really good. 

If you’re super ambitious, you can keep it going for as long as you like.  However, with an intense workout like this, the good news is that you can do it all in about 20 minutes!  And it will rev up your metabolism, sculpt your muscles and improve your cardiovascular health all at the same time. 
Save the Best for Last!

I purposely left out exercising in the ocean since many of you happened to see Jaws back in the 70’s.   It didn’t scare me but I refused to get in a bath tub for about a year after I saw it!  

Seriously, the best part of this workout is being able to take your shoes and socks off and go running into the water.  Go for a nice swim and let the healing salt water do its job. 

You’ll feel GREAT after this energizing workout!  And you should be proud of yourself for choosing YOUR HEALTH over People Magazine! 

Stay well!  Molly

Originally published in GO, GlobalFit’s online healthy living newsletter.”  http://www.globalfit.com/gonewsletter/default.asp

If you struggle with labored breathing during exercise, it may be something more serious than simply not being in good physical condition.  Many people quit their exercise routines thinking they’re not getting any fitter because it never gets easier to breathe. It took me years to figure out that, in certain conditions, I have exercise-induced asthma.

What is EIA?

Exercise-induced asthma (EIA) is much like other types of asthma; it just has a different cause. When people with EIA have an attack, their airways constrict, and they get extra mucus, making it extremely difficult to breathe through the coughing and wheezing.

With the proper precautions, most people with EIA can still exercise safely. That’s important because being overweight can add to your risk. Overweight asthmatics have more severe symptoms, some studies found, and per a 2009 study, they don’t respond to inhalers as well as leaner asthmatics.

My Story

My freshman year in high school, my track coach talked me into running cross country.  Even though I was a sprinter, he said the distance training would help me become a better athlete.

I can’t tell you how much I struggled with the practices and meets on those cold Ohio spring days. After a tough workout, I would end up wheezing, coughing and hyperventilating.

After the district meet, my breathing was so erratic that I got so disoriented and I couldn’t find my teammates!  I was on the verge of passing out. I just figured I wasn’t a good distance runner.

When I moved to Florida to attend college, I found it easier to run distance.  I loved the humidity and it loved me!  But, sadly, it does get cold (and dry) in the winter in Gainesville.

One day, I was out for a run with one of our physical therapists, and I couldn’t breathe.  We hadn’t gone very far when it hit me.  After I gained control of my breathing again, she asked me how long I’d had exercise-induced asthma. What? I was 30 years old, and I had no idea.

The Bad News

There is no cure for asthma.  People with chronic asthma can have attacks at any time of the day or night, with exercise or without it.  Other people, like me, only have asthma attacks while exercising.

Asthma attacks are very scary and must be taken seriously. They can kill. If you have EIA, you learn when to stop short of an attack.  Unfortunately, this can leave you with a false sense of security.

Last year, my husband and I were mountain biking with friends in the South of France when I knew I needed to stop.  The air was very dry, which I’ve learned is the main trigger for my attacks.  They all stopped for me while I tried to catch my breath.  Feeling embarrassed, I jumped back on my bike and said I was okay.  I lied.

Three minutes later, I was on the ground wheezing, coughing and struggling for air.  It felt like an elephant was sitting on my chest!  For the first time in my life, I thought I was going to die.

Our entire bike ride had been through countryside and mountains – not a single person around for miles.  I just happened to collapse outside of a retirement home, and a nurse swiftly gave me meds and an inhaler.  I was extremely lucky.

Tips to Remember

• Learn what triggers your asthma.  If it’s pollen or cold air, choose indoor activities during these seasons. If pollution levels are high, choose a fun class at your local gym.
• Keep it clean. Many people with EIA have non-exercising triggers too. They can include dust and pet dander, so keeping a clean house a must. Consider wearing a mask when you dust. If you get relief from a humidifier or air purifier, change the filters regularly.
• Take your prescribed medications as necessary.
• If you’re exercising in a remote location, always take your inhaler with you.
• Colds and sinus infections can make your asthma symptoms worse.  Be prepared for an attack when you’re feeling under the weather.
• Know your body.  Don’t let your ego make poor decisions!

The Good News

Exercise-induced asthma shouldn’t prevent you from getting out there and keeping fit.  In the 1996 Olympics, one out of every six athletes had asthma!  If they can do it, so can you.  So be smart, move often, and…

Breathe Freely,

Molly



Originally published in GO, GlobalFit’s online healthy living newsletter.”  http://www.globalfit.com/gonewsletter/default.asp

Most of us need a good reason to try something new.  Whether it’s ordering a type of fish you’ve never had before (because you hear it’s supposed to be good for you) or trying a Yoga class for the first time.  We all need a push to go out of our comfort zones.

Today I want to push you out of your comfort zone to try something new.  I want you to lift weights.  I want you to commit yourself to being fit and strong.  Not just for a few weeks, but for the rest of your life.  Let me give you the reasons why you should get strong and hopefully you will come to the same conclusion.

10 Reasons You Can’t Ignore

1. You strengthen your bones (along with your tendons and ligaments) which reduces your risk of fractures and osteoporosis
2. You become more resistant to injury (imagine a professional football player who didn’t lift weights getting tackled–Ouch!)
3. Strength training increases muscle mass and improves your overall body composition
4. Therefore you burn more calories (even while you’re sleeping) because 1 pound of muscle burns 3 times more calories than a pound of fat  
5. Therefore you can eat more food (so many of my friends sit down to a great meal saying “I work out so I can eat!”)
6. Strength training improves your posture (which makes you look thinner)
7. Getting stronger has been shown to improve psychological health by improving your self-esteem and self confidence
8. Strength training improves your muscular endurance (you’ll be thankful the next time you go on a “fitness” vacation with your friends)
9. Cutting back on calories without lifting weights results in losing muscle mass too.  This is a bad idea.

10.  You’ll win the fight against Mother Nature.  She intends for you to lose a quarter of your strength by the time you’re 65.  But guess what?  If you lift weights, you can be just as strong at 65 as you were at 35.

Good News & Tips

The good news is that you can get all the benefits I listed above in as little as 40 minutes per week!  Yes—you heard me.  Twenty minute sessions, two times per week will work.  Many gyms have a line of equipment set up so you can do one machine right after the other.  When you get to the end of the line, you’ve done a full body workout.  It’s as easy as that.

All I ask you is that you concentrate on each exercise (do NOT rush through it) and perform each machine one time.  Try to get 8-12 repetitions and the last rep should feel like you just can’t do another one.  We call this “pushing to failure” which is a term I don’t like to use.  I prefer thinking “I’m REALLY glad this is my last rep”.

With more than ten thousand minutes in a week, it’s not that hard to find 40 minutes to dedicate yourself to getting stronger.  Why wait?  Today is the day to get started.

Think strong and be strong!

Molly

Originally published in GO, GlobalFit’s online healthy living newsletter.”  http://www.globalfit.com/gonewsletter/default.asp