Manage Acute Injuries to Stay In the Game
Enjoy exercising with family & friends by pedaling in the new Swan Paddle Boats in Lakes Park (January 2023)! Photo courtesy of Charly Caldwell II.
If you’ve experienced a bad injury, you know how frustrating it can be to not be able to work out.
This is especially true when training for an event. There is also a lot of conflicting information about what to do and when.
Let’s clear up the confusion.
In the first few days after an acute injury, the body will go through the the first stage of healing, the inflammatory stage.
If you’ve had a sprain or strain in the past, you might remember the first 3 or 4 days are usually the worst in terms of pain, stiffness and swelling.
To protect the injured tissue from further damage and avoid any subsequent bleeding, the advice is to avoid ‘HARM’ for 72 hours.
The acronym HARM stands for:
Heat: Avoid any heat packs, prolonged hot showers or hot baths.
Alcohol: The less the...
The Perfect Anytime, Anywhere Workout!
Enjoy a fast-paced walk, stopping to do some Calisthenics (or body weight) training in a park! A great well rounded exercise. Photo courtesy of Charly Caldwell II.
With so many of us hunkered down and working from, it can be challenging to find a workout to fit your space and fit your needs.
Not to worry.
You already own the most versatile and potentially challenging piece of equipment available today...
Your body.
If you’re not sold, think ‘Cirque Du Soleil’ meets ‘American Ninja Warrior’?
The unique combination of strength, stability, and control required to perform such acts is unlike anything else.
Visually, it’s one of the most eye-catching feats of strength possible, but being able to suspend yourself in mid-air is much more than just showing off your strength.
Training the body without the use of external resistance equipment, such as free weights, dumbbells or cables, is known as calisthenics. It’s been...
Cycling For Your Health
With so many ways to maintain fitness, people are looking for alternative ways to get in their exercise...
Remember, "variety is the spice of life", right?
That said, what better way to enjoy the fabulous outdoors than on a bike?
And, the mere act of being on a bike ensures you are practicing proper social distancing. So, grab your helmet and let’s get going.
Like all forms of moderate intensity exercise, regular cycling (3 to 5 times a week for a total of 150 minutes) will reduce your risk of cardiovascular disease and improve your overall health, and may even reduce the risk of some forms of cancer.
Cycling will improve your endurance and aerobic capacity, while toning the muscles of your lower body like the calves, thighs and buttocks.
An hour of cycling can burn between 250 and 700 calories depending on the intensity and it is an excellent way to reduce stress.
In addition, for anyone carrying extra weight and/or people who have joint problems who may find it...
Walking Is The Perfect Low Impact Exercise - Do It Regularly!
An incredible walk on beautiful Naples Beach - November 2022. Photo Courtesy of Charly Caldwell II.
If you haven’t exercised in a while, or are looking for something easy you can do every single day, give walking a try.
It’s easy to do, there is no equipment required and anyone can start regardless of their fitness level.
If it’s been a while since you exercised, start by going for a 10-minute walk around the neighborhood and gradually build from there.
Maybe your doctor suggested that you move more, or maybe you just want to be proactive about your health and well-being. In either case, walking is the perfect way to start.
Begin by finding a pair of comfortable shoes, put them on and go for a stroll through your neighborhood.
You could also find a local park with a nice path or head to the beach. If the weather doesn’t permit walking outside, head to the mall to walk or hop on a treadmill.
No treadmill? No problem.
You can even walk in place at home in front...
Professionalism and Personal Training - What You Need to Know!
A gorgeous run on Naples Beach on a cooler, less humid fall Florida day. Photo Courtesy of Charly II.
Professionalism and know-how are vital in the fitness industry.
To achieve your full fitness potential, you need proper guidance from your trainer.
With that being said, you need to be mindful of the advice you are given.
Considering the uptick in group personal training sessions (is group personal?) and the more recent ‘fitness scandals’ - I’ve compiled a few do’s and don’ts to help you navigate working with a trainer:
A personal fitness trainer MUST stay current.
The fitness industry is always changing and evolving, so it’s important your trainer stays current with their certifications.
Not only is it a manner of professionalism but it also helps them serve you better.
With a plethora of courses constantly offered in person and via distance learning, look for someone who actively pursues continuing education, conferences, and reads...
Practical Tips Ensure Enjoyment in Every Ride
A nice view from the bridge of John Yarbrough Linear Park in Fort Myers, October 2022. A great running & biking trail! Photo Courtesy of Charly Caldwell II.
With the cooler, less humid weather, here in Southwest Florida, and your bike in hand, this is the absolute perfect time to get out and enjoy the beautiful outdoors.
Few things compare to the exhilaration of riding your bike:
- fresh air in your lungs,
- wind in your hair and
- sun on your face.
However, bicycling is a learned sport, and there are definitely a few tricks you should learn to ensure every ride is a success.
Never underestimate the importance of a good bike fit.
Your bike fit is paramount to comfortable and safe riding. You will go faster and much further on a cheaper bike that fits you well rather than on a spec’d out high priced model that doesn’t.
It is so important for both comfort and safety that you find an expert who can direct you properly.
Bike fit is not something you can...
Energy In VS Energy Out - Understanding the Energy Balance Equation
A beautiful summer sunset walk on Naples Beach, walking off a delightful dinner on 5th Ave South. Photo Courtesy of Charly Caldwell II.
Have you ever felt that you are up against a brick wall when it comes to weight loss?
You are not alone.
Many people struggle with the weight loss dilemma daily. Metabolism is a complex subject with a plethora of variables but we are going to break down a few basics to help you.
First, understand that you need a certain amount of energy (calories) to stay alive, as well as to move around.
You can get this energy from food, or you can retrieve it from stored energy (fat reserves) in the body.
If you consume less energy than you expend, you will lose weight – and if you consume more energy than you expend, you will gain weight.
This relationship between ‘energy in’ and ‘energy out’ is called the Energy Balance Equation, and it’s the most commonly accepted model for calculating how much weight you...
Watch Your Form When It Comes to Running
A gorgeous Florida summer day in Lakes Park to enjoy a walk, run or bike ride! Photo Courtesy of Charly Caldwell II
Bruce Springsteen was right in 1975 when he released his best selling song ‘Born to Run.’
The human body is designed to run.
An individual's running form impacts not only his or her run, but nearly all other fitness pursuits as well.
It is an inherent trait passed down from our ancestors.
It’s a method of transportation, a means for hunting and gathering and a natural weight management system.
Some people just do it better than others. An individual's running form impacts not only his or her run, but nearly all other fitness pursuits as well.
When we talk about running form, we’re referring to our posture, or more simply, the way we hold ourselves placing one foot in front of the other.
This sounds simple enough, but poor alignment or inconsistencies in form can lead to injury and inefficiency of movement.
While there is no one magic...
Movement is the Elixir for Good Health
Enjoy this beautiful walk along the bay in St. Augustine, Florida, getting outside, standing up right, moving your body & enjoying life... (It is literally what your body needs!) Photo Courtesy of Charly Caldwell II
The 2020's, or as I like to call it ~ the longest decade in history, has seen many of us working from home, sitting in front of computer screens, and spending more time in one place.
Whether it’s at your home or office desk, driving your car or watching television, long periods of sitting can have adverse effects on your health.
Scientists have identified a new threat from people’s sedentary lifestyles that they call ‘muscular inactivity’.
Sitting has always been regarded as bad for your posture.
Here’s why —
It is physically impossible to maintain perfect posture for your entire seated day.
Sitting invokes what is known as the ’double flexed’ position.
Your body is flexed at the hip and the knee. Flexion...
Top Trends Dominating the Fitness Market
"You can't change what you don't measure." and it's never been easier to measure success than today (through wearable tech)! (Photo Courtesy of Charly Caldwell II)
If you own a Fitbit, Apple Watch or another kind of wearable technology to track your fitness, you’re already following the number-one predicted fitness trend for the next decade - wearable technology.
Wearable tech has topped the list 4 times in the last 5 years and we don’t expect it to be slowing down any time soon!
More people than ever are wearing 'wearable technology' to track their daily steps, calories burnt and time spent sitting vs standing —
All with the goal to be their best, healthiest self! (YES!)
The recently published fitness trends survey, now in its 16th year, surveys more than 3,000 health and fitness professionals worldwide, and was designed to reveal trends in various fitness environments. 36 potential trends were given as choices, and the top 20 were ranked and published by...
