Enjoy the mesmerizing waves of Naples Beach (Southwest Florida) as a way to calm your mind, and prepare your body for sleep. Video courtesy of Charly Caldwell II.
Well here’s an oxymoron...
An article about sleeping on New Year’s Eve!
While it may see counterintuitive to talk about sleeping on the one night most of the world doesn’t sleep enough, it’s worth a conversation.
The health costs that arise from sleep deprivation include over $2+ billion spent treating conditions associated with sleep deprivation including:
Accidents result in the loss of a further $3.5 billion, and economic inefficiency costs more than $400 billion.
The study titled ‘Why sleep matters..’ as reported in Fortune magazine determined that lack of sleep or poor sleep habits is costing the US workforce approximately 411 Billion dollars is lost productivity and 1.2 million work days annually.
There is no denying that we live in the ‘technological era’.
Consumers are constantly on the go, looking for new and improved ways to maximize time, energy and enjoyment. Whether this means streaming music, capturing that ‘award-winning’ picture, engaging in the latest Twitter debate, or texting friends/family, it’s all done on technological devices of one sort or another. In fact, most of you reading this article will own at least one technological device.
Take a second to add up the number of hours each day that you spend on your device. Is it one, two, five, or even ten?
That calculation isn’t of any real benefit for this discussion, but your posture is, and the awkward positions we find ourselves in while using these devices will not help.
I would like to introduce to you the term the ‘iHunch’.
iHunch is a term used to describe the common spinal problem at the level of the cervicothoracic junction (CT junction)...
Example resistance bands, easily found on Amazon or anywhere workout equipment can be purchased.
Whether you're rehabilitating a specific muscle group or just want to get more out of your workout, don't overlook the humble resistance band.
Resistance bands are an extremely common piece of equipment that you can find in most gyms, but many people are unsure of what to do with them.
Just like the weights around the gym, resistance bands come in all different sizes and intensities to suit you and your training.
Resistance bands are great for people in all stages of their training needs.
They can be great for beginners learning how to move, people recovering from injuries, elite athletes needing help engaging certain muscles or simply people wanting an extra burn.
Read on to learn some of the top benefits and practical applications of resistance bands.
Resistance Bands for Rehabilitation
A lot of clients still in the rehabilitation phase of their training can benefit from using...
Enjoy a beautiful fall day in Lakes Park, Fort Myers, Florida - where I've run with many from our beautiful GearedUp family. Photo courtesy of Charly Caldwell II.
Sometimes life is just plain busy.
Some people work long hours while others do shift work or travel often.
Regardless of your situation, your health and fitness training don’t need to suffer, nor should they.
As one who has the tendency to work more than I probably should, I know how hard it can get to find the energy for a workout, never mind the time to get outside and go for a ride or a run.
However, I always find time.
With the proper intention, anything is possible.
Be purposeful with each practice
Often we see people who want to do it all – golf, tennis, bike, run, yoga, weight train – and with the inability to fit everything in, they end up doing nothing. Instead of trying to do everything, focus your attention on your goals and purposefully spend the time you do have directed at...
Join us for a beautiful fall morning run in gorgeous Fort Myers, Florida...
Regardless the kind of exercise or activity you do, you will always require some sort of energy to complete the task at hand.
Without our metabolic processes’ we would not be able to convert the food we eat into usable fuel.
Around 60% of the energy we get from our food is used for keeping the body alive and its organs working correctly. The other 40% can be used for walking, exercise and other daily activities.
If the energy does not get used, a big part of it will be stored in the body as fat.
Extensive dieting reduces our metabolic rate, cuts down your energy levels and is not the best way to lose weight.
Exercise can help to increase your resting metabolic rate, meaning you’ll start to burn more calories even while your body is in its resting mode.
High intensity exercise or vigorous resistance training can cause you to burn calories for hours after the training has been completed.
A beautiful autumn day in Fort Myers, Florida, perfect walking or running weather! Join the Geared Up family on our next run, find out how here.
For a lot of us, pain in the body will come and go, like a headache.
You may have pain for an hour or maybe even a day, but often it will simply go away and you’ll forget about it.
There are many factors and mechanisms that cause pain in the body, and sometimes you may feel it’s not bad enough to do anything about.
The best tip I can give you is you should do something about our pain before it becomes problematic.
But how do you know when?
Delayed onset muscle soreness (D.O.M.S)
As you’ve probably experienced, after training, you can develop delayed onset muscle soreness (D.O.M.S).
This pain and stiffness can be felt in the muscle for between 24 to 72 hours, days after strenuous or unaccustomed exercise.
It is caused by damage to the muscle during the eccentric (lengthening) part of the contraction and the soreness...
In the Southwest Florida area? Enjoy a workout in Lakes Park, Fort Myers - miles of trails, and there are workout areas scattered throughout the park!
It may seem impossible to fathom the idea of snow skiing while the sun is shining and you’re still going to the beach but fall is just around the corner and anyone planning holiday ski trips has less than 10 weeks to get sport specific fit.
Let’s be honest, while snow sports can be a lot of fun, many people arrive at the ski lift unprepared, unfit and leave the mountain stiff, sore and sometimes injured.
First, let’s acknowledge that a lot of people have desk-bound jobs that don’t exactly “prep” them for the intensity of skiing or snowboarding, and while they may do exercise, it’s usually not specific enough to allow them to cope with the specific positions and forces that occur during snow sports.
For example, with skiing, you spend most of your day bent like a zigzag.
You’re in a...
Angie coaching the Geared Up team in an early morning swim clinic, pre-COVID, teaching the Geared Up team healthy movements for healthy shoulders!
Shoulders play an integral role in many of our daily activities.
They are also highly susceptible to injury.
It is therefore imperative that we do everything possible to keep our shoulders strong and injury free.
Consider that the average American spends a majority of their day performing forward focused activities that load the muscles of the shoulder.
This includes tasks as simple as sitting at a desk or driving a car.
Always moving with a forward focus creates problems as the shoulders become tight through the chest muscles (pectoralis major and minor) while at the same time becoming week and overstretched through the muscles that pull the shoulders back (scapular retractors).
This tightening and weakening respectively can lead to an exaggerated curvature of the normal spine resulting in a condition known as kyphosis.
Along with daily...
It's time for a morning Florida Summer Run in Lakes Park - let's hydrate and be careful to consider the heat & humidity in our workout! Photo courtesy of Charly Caldwell II
Living and training in the summer, especially here in Florida, means you have to learn to deal with hot and humid conditions (morning lows in the 80's and humidity over 70%).
First, some background on why hot weather running may be difficult and can be dangerous if not approached correctly.
"As much as 70% of the total chemical energy using during muscular contraction is released as heat rather than as athletic endeavor."
Your body has to dissipate that heat either through sweat or evaporation or both.
"When you exercise strenuously in even moderate heat (above 60°F; above 55°F for beginning runners), you raise your core body temperature. This triggers a release of blood into the capillaries of your skin to cool you down, which then reduces the blood supply available to your exercising muscles....
It's time for a mid morning Summer Run in Lakes Park - let's hydrate and be careful to consider the heat & humidity in our workout! Photo courtesy of Charly Caldwell II
Tracking your heart rate or knowing how hard you’re working is far more useful than simply following a stopwatch.
For instance, running a 10-min mile at noon outdoors is going to require a lot more effort than running a 10-min mile on an indoor treadmill.
Therefore, heart rates are a fantastic tool that can help dictate workout efforts more accurately.
If you’re using a stopwatch or timer as your source of feedback, you may end up pushing yourself harder than necessary and in turn unconsciously sabotage your own efforts.
However, if you pace yourself using a heart rate monitor, you know when it’s appropriate to push a little harder and when it’s time to back off.
Having said that, there are some factors that affect heart rate training and knowing how to adjust for them can help...