Good Exercise Habits - Build on the Basics

Enjoying a beautiful sunset in Lakes Park, Fort Myers, Florida, after a 2 mile run on a beautiful April Florida evening. Photo courtesy of Charly Caldwell II.

Undeniably, we have had to deal with a lot of changes over the last few year.

Looking forward, it is likely that these changes will resonate for weeks, months or even years, changing the way we operate.

Navigating the lifestyle changes can be difficult and disruptive and keeping up with good habits can fall to the wayside.

Many may even have given up on the idea of trying to exercise at home entirely due to lack of equipment, space, time or motivation.

Some experienced the “quarantine 15”.

Whatever your status, it is especially important during times like these to look after our health and well-being and to consider the role of physical activity in managing various health risks.

Exercise is a mainstay in preventative management of cardiovascular disease, diabetes, and obesity.

Physical activity is also essential for...

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Walking is the Perfect Low Impact Exercise - Do It Regularly!

Enjoy a beautiful walk in the trails of Lakes Park, in Sunny Southwest Florida!  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...

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Seek a Qualified Professional for Quality Information

Take the extra time to reflect on what's real - do the research & learn.  Enjoy & reflect on this beautiful February sunset on Naples Beach.  Photo Courtesy of Charly Caldwell II

With so much information available on the Internet and social media, it can be hard to decipher what's real from what’s … not.

Qualified personal trainers hold professional degrees in fitness-related fields, including exercise science and kinesiology, plus years of experience training clients to reach their fitness goals.

When you’re seeking answers, seek out a professional. Don’t be fooled by misinformation.

Get quality information from a qualified professional so you may realize your goals.

MYTH #1: You need to be in the 'fat-burning zone' to burn fat.

You might have heard about the 'fat burning zone' and how you need to run for long durations in this zone to burn fat.

Though there is truth to this, the same desired outcome can be achieved through a...

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The Humble Resistance Band, Unassuming Yet So Versatile

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...

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Exercise and the Science of Metabolism

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.

This is...

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Delayed muscle soreness or injury? How do you know?

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...

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Building a Positive Mindset - Breaking Down Barriers, Exercise Benefits Everyone

A beautiful run on this early spring day, in Lakes Park in Fort Myers. Photo courtesy of Charly Caldwell II

It is universally accepted that regular physical activity not only helps us stray fit and healthy, it can also increase self-esteem, develop social skills and improve mental health and general well-being.

However, most of us experience those benefits on a homogeneous level.

It wasn’t until I had the honor of working with an autistic adult that I began to appreciate the barriers and limitations people with autism face.

Research shows that people with autism are less likely than to participate in sport or physical activity due to factors related to the condition, including heightened fear and anxiety in social situations, difficulty understanding body language and sensory challenges.

If someone on the autism spectrum responds negatively to a sporting or physical activity it can be perceived as a behavioral issue when this is in fact, not the case.

What one person may...

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This Is Your Brain On Exercise - MORE Important NOW Than Ever!

Enjoy a medium or fast paced walk, or run, in beautiful Lakes Park in Fort Myers!  Photo courtesy of Charly Caldwell II

Statistically speaking, the world health organization estimates that the number of people living with dementia is currently 47.5 million and is projected to increase to 75.6 million by 2030.

The total number of new cases of dementia each year is nearly 7.7 million, implying 1 new case every 4 seconds.

The economic burden on the US healthcare system is an estimated $604 billion annually, which will only increase as the disease becomes more prevalent.

These are certainly statistics to take note of!

Per the Alzheimer’s Association:

“Dementia is not a specific disease. It's an overall term that describes a wide range of symptoms associated with a decline in memory or other thinking skills severe enough to reduce a person's ability to perform everyday activities.”

With the increases in cases yearly coupled with the financial strain on healthcare,...

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To Be Your Best, You Must Expect the Best

Biking in San Diego on a beautiful, February day - Photo Courtesy of Charly Caldwell II

For anyone who has hit a plateau or feels that the return on their investment of time is lacking results, read on...

Everyone wants to be stronger, faster, leaner, but just wanting it isn’t enough.

If you want batter results from your training, you must expect more from yourself.

Demand the best for your body.

Whether you’re pedaling away in a group exercise class or grinding your bike up a hill, what do you do when the going gets tough? 

When your lungs start screaming and your thighs begin burning you’ve got to get that inner voice of motivation louder.

Remind yourself of the reasons you’re working so hard.

  • Can you go harder?
  • Can you go longer?
  • What limits are you placing on yourself?
  • Are they genuine or are they just excuses?
  • Do you want to walk away from every training session feeling like you’ve done your very best?

Only you know when that is…

...

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Staying in Shape is Easier Than Getting In Shape

The running path in Lakes Park, Fort Myers, Florida - so many of our Geared Up! athletes run this beautiful path to stay in shape.  Join us if you'd like!

The holidays are typically extremely busy and extremely indulgent.

All the holiday dinners coupled with holiday hospitality events and in short, health and fitness are not generally found at the top of Santa's list.

With December’s month long celebrations, often in excess, many people find themselves committing to firm New Year’s resolutions to get fit and lose weight.

It’s not surprising that many people struggle to maintain a healthy focus in December.

To enjoy the holiday celebrations and maintain a healthy focus, follow a few festive fitness guides and you’ll be ahead come January 1.

It is paramount you maintain your fitness program. One of the hardest things to do when your time is in short supply is to maintain an exercise routine.

If you usually exercise a few times a week, the additional...

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