Outdoor Fitness Podcast
By Tina Vindum
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Podcast Description
Tina Vindum's Outdoor Fitness is the leader in outdoor fitness training programs, outdoor fitness instructor workshops, continuing education, CECs, and certification. With daily outdoor workouts, outdoor personal training, and outdoor group training in San Francisco and Marin County, California. Outdoor Fitness.com is your resource for online fitness training programs, adventure fitness, outdoor fitness gear, outdoor fitness exercises and workouts for wellness, weight loss, health and fitness. Outdoor Fitness - BETTER than boot camp!
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Free Download - The Full Body Mind Workout | Download the free Full BodyMind Workout! Click for the podcast Do your mind and body good with this traveling outdoor workout. Tina takes you through this fun 48 minute workout that combines muscular strength and endurance moves with bouts of cardio laced in. What's more, you don't need to carry one piece of equipment! Workout Snapshot (48 minutes) Outdoor Fitness Warm up (5-8 minutes) 5 Exercise Stations Station 1 Squat with Overhead Press Full Body Press Station 2 Forward Lunge Reverse Lunge Station 3 Walking Lunges Sumo Squats Station 4 Full Body Triceps Dip Bridge Station 5 Rock-n-balance East-west Pose (Video below) Cooldown and Stretch (Download the Full Body Stretch podcast) | 1/28/12 | Free | View In iTunes |
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Quickie Outdoor Workout - The Lower Body Express (Free Download) | Head for the hills to sculpt and tone your lower body in less than 10 minutes! Download Tina's 10 minute Lower Body quickie workout - 5 moves to strengthen, tone and shape up your glutes, inner and outer thighs, hamstrings, quads and calves. Note: Before you begin the workout, make sure you are warmed up and ready for action with the Outdoor Fitness Warm up. You can also download the warm up podcast. The Workout *This workout uses a hill, however, you can modifiy the moves on flat terrain, steps and stairs. 1. Wide-legged Hill Squat 2. Tree Sit 3. Diagonal Strides 4. Traveling "Monster" or Lateral Steps 5. Hill Lunges Cool Down - The Four Basic Stretches (includes downloadable podcast) | 12/8/11 | Free | View In iTunes |
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Make Your Workouts Easier and More Effective with a Warm up - DOWNLOAD THE PODCAST | If you start every workout with a warm up for your body and mind - you will find that your workouts become easier, more enjoyable AND you'll take your fitness to a new level. Every workout should begin with a five- to ten-minute warm-up. A warm-up is your time to limber up your body—and your mind—in preparation for the workout to come. It can be as simple as a walk or a jog. My warm-ups combine breathing and posture exercises with joint lubrication exercises, followed by an environmental integration exercise I call “high toes.” I’ve also included a couple of “one-spot warm-up” exercises that are perfect for situations when you aren’t including a walk to your workout site as part of your warm-up. CLICK FOR THE WARM UP PODCAST JOINT LUBRICATION Starting with your lower body and moving upward, this series of gentle exercises will loosen your joints, releasing stiffness and tension. Standing on one leg, extend the other leg forward and circle your ankle to the right and then to the left. Take your time and use your full range of motion. Repeat the rotations twice more in each direction. Now do the other ankle. Moving upward to your knees, hips, wrists, elbows, and shoulders, move each joint through its range of motion three times. CARDIO WARM UP A cardio warm-up is often part of the warm-up, which helps you get your heart rate up and gives you time to get to know the terrain around you—especially what you encounter underfoot. For example, you might begin with a fast walk using your high toes technique (see below), creating awareness of everything in your path. Feel for those stray pebbles, twigs, and cracks in the sidewalk, the dips and bumps in the road. Are you clearing rocks and roots that pop up on the trail smoothly and without tripping? As you become more comfortable with the terrain, you may want to bump up your speed by pumping your arms to set the tempo of your feet. After a couple of minutes, you should be at an RPE of 4 to 5. Keep bumping up your pace gradually until you reach an RPE of 6 to 7 and continue for a few more minutes. As you reach your destination, you’ll want to walk it out for thirty seconds or so, bringing your RPE down to a 5 or 6. At the end of your workout, I often suggest a cardio cool down to gradually bring your heart rate down before you do your stretching. Examples of this would be a slow jog or a fast walk. HEEL-TOE ROLL AND HIGH TOES Two techniques that I teach my clients right away are the heel-toe roll and high toes. When you use a heel-toe roll, you hit the ground heel first, roll through your foot to your toes, and use your toes to propel you forward. A great way to get the feeling for this is to imagine your feet to be like tires of a car, rolling over the terrain. With high toes, you keep your toes up as your feet skim the ground to prevent tripping over obstacles in your path. Imagine that there is air running between your feet and the ground, you are just floating above the terrain. Both these techniques help build kinesthetic and proprioceptive awareness in your feet—and enable you to feel through your feet. While technically you don’t have to stretch during your warm-up session, I usually recommend that you include the “four basics”—hip flexors, hamstrings, quadriceps, and calves. If lunges are part of your workout, include the adductor (inner thigh) as your fifth stretch. HIGH KNEES - (SEE VIDEO ON THE HOMEPAGE) Next, let’s loosen your hips and engage your core with high knees. This warm-up exercise will also get your heart pumping a little faster and ready to move into your workout. • Take an athletic stance and set your posture: Engage your center of mass by lifting your ribs up and away from your hips, chest open, eyes forward, and chin up. Keep your arms extended in front of you between chest and navel height. • | 10/11/11 | Free | View In iTunes |
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Download the Outdoor Fitness Body-Mind Workout Audio Podcast | The Outdoor Fitness Body Mind Workout (Podcast) Take this audio podcast with you anytime, anywhere! This is a total body workout that focuses on muscular strength and endurance, balance, proprioception, cardiovascular conditioning (using the RPE scale) and mental focus training. It's a traveling workout that includes 5 strength training stations and tips to get the most out of your session. Click to download the workout | 8/2/11 | Free | View In iTunes |
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Simple Exercise to Alleviate Back Pain | Back pain is often caused by years of bad posture. It happens progressively through long hours sitting or standing slumped over. Good posture is the best way to prevent back pain. And you can dramatically improve your posture by learning to stand properly. Click image for the Podcast audio exercise. Here’s a simple exercise you can do. • Stand with your head, shoulders and glutes against a wall, with your heels a couple of inches from the wall. • Keep you chin up, eyes forward, and relax your shoulders. • Now, tighten your abs and glutes, as you press your back against the wall. • You should be able to still slide your hand behind so it fits naturally between the curve of your lower back and the wall. • Hold for 30 seconds to a minute. • For best results, practice the exercise 4-5 times a week. | 4/25/11 | Free | View In iTunes |
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Recalibrate Your Brain with the PMJ Technique - (Video & Podcast included) | Mental Focus is the key to BodyMind Health (Video & Podcast included) In Outdoor Fitness, you cultivate mental focus just as you develop physical strength and endurance. It’s a component to all the workouts, a skill to develop and hone, a tool to spur you to greater achievements and better health for your bodymind. What is mental focus? Simply, it’s the ability to concentrate on the task at hand, to put your attention on the present moment, without interruption from internal chatter or external distractions. Another way to express this is in terms of mindfulness. When you are mindful, your mind is full of this moment. You’re not planning your next workout, or replaying a conversation from earlier in the day. You’re not worrying about what you’re boss will think of your latest brief, or beating yourself up for not running an 8-minute mile. You are immersed, simply and completely, in now. In a very real sense, mindfulness is the mental equivalent of kinesthetic awareness. Just as your body is attuned to its moment-to-moment environment, your mind is aware of and occupied in a moment-to-moment consciousness. The Very Real Benefits of Mental Focus Training The benefits of mindfulness, and of mental focus training, go way beyond a more peaceful and effective workout. The positive effects of mindfulness cut across all aspects of your life. You experience • decrease in stress • increase in your sense of well being • feeling more engaged at work and in relationships • better social interaction • more energy • less anxiety • greater emotional control • better mood • greater ability to concentrate • greater productivity Challenges to Mindfulness Just as flexibility and strength are acquired skills, so too is mental focus. It’s not always easy to be mindful in our world. Distractions that take you out of the moment lurk everywhere. In a workout, just as in our lives, distractions can be both internal and external. External distractions during a workout are legion and varied: other people talking, traffic, animals, activity on the street or scenery on the trail. Internal distractions are sometimes less obvious, but are no less potent challenges to mental focus. Our self-talk—the running commentary that we all carry in our minds—is a constant challenge to mindfulness. Self-talk often becomes habitual and rote. We think the same negative thoughts over and over again, sabotaging our mood and performance. So many of our negative thoughts have been with us for years, chipping away at our self-esteem and our belief in our abilities. With mindfulness training, you can replace these negative thoughts with a new, positive set of thoughts and beliefs about yourself. You get to create a new, fresh set of thoughts, images and beliefs about who you are and what you’re capable of. Recalibrate your Brain with PMJ Learning to be mindful begins with understanding the ways our brains are not in the moment. The exercise below is one you’ll return to again and again in your workouts. This simple exercise can help erase distractions by identifying thoughts that pass through your brain, then releasing them. You can use this exercise during a workout, the cool-down, or in a meditation session. PMJ Exercise: Plans, Memories, Judgments All your thoughts can be broken down into three basic types. 1. Plans: Goals, lists, plans for the future (What’s for dinner? What do I really want to do with my career? I need to get my car inspected.) 2. Memories: Thoughts from or about the past (Yesterday’s tense conversation with your boyfriend, last year’s raucous holiday party, the fight you had with your mom before leaving | 3/11/11 | Free | View In iTunes |
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The Best Way to Fight Fat with Dr. Pamela Peeke (Podcast) | Fight belly fat by "hugging a friggin' tree!" Dr. Pamela Peeke is an internationally recognized expert, physician, scientist and author in the fields of nutrition, stress, fitness and public health. A great lover of exercising outdoors, Dr. Peeke explains why outdoor fitness is the best choice for fighting belly fat, and what she calls "toxic belly syndrome." Listen and learn how to take the first steps toward identify your stress triggers and eliminate them from your life. More about Dr. Peeke Dr. Pamela Peeke is an expert in nurtrition science, an author of numerous books, inlcuding Fight Fight After Forty and Body for Life for Women. She as appeared on many tv shows, including Oprah, Larry King, Nightline, Good Morning America and The View. On stage or in front of a camera, she combines her trademark energy, wit and humor with the latest scientific data to motivate and educate audiences of all ages to transform themselves for healthy living. | 2/7/11 | Free | View In iTunes |
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Interview with Brad Gilbert - How to Be A Great Coach | If you're a Trainer or a Coach, you know your job is more than just prescribing exercises - Your job is to motivate, inspire, and get the best out of your clients and athletes. Check out my interview with Tennis star turned premier coach, Brad Gilbert, who clearly has the talent to draw the best out of his athletes! Why do clients hire coaches? Clients seek fitness trainers and athletic coaches for many reasons. Mainly, they are seeking guidance, knowledge and motivation. A surprising factor to many professional trainers and coaches is that it's not your physical body or athleticism (alone) that inspires them. It’s your ability as a professional. In an Outdoor Fitness survey, clients were asked what qualities are most important in a fitness instructor. The results are listed below in order of importance: 1. Providing a safe environment 2. Having a broad base of health & fitness knowledge 3. Teaching ability and communication skills 4. Motivational skills 5. Professionalism and leadership 6. Personal attention 7. Enthusiasm 8. Creating a fun, non-competitive environment 9. Fitness level As the results clearly indicate, the finest fitness trainer is the one who truly cares about their client and the one who places client interest above their own. It's all in the Coaching - "How to Lead" - Checklist From initial contact to first workout, our clients observe us with a keen eye. From punctuality, to dress and posture, we must display leadership and confidence. The following is a list of leadership qualities to master: • Professionalism. Dress neatly and appropriately. Although we may be “in the dirt all day,” grooming and appearance is important. It says a lot about our values. Let clients know that you take your profession seriously. • Consistency breeds success. Be consistent with messaging. From policies to exercise principles—say what you mean, and mean what you say. • Punctuality. Always start and end the session on time. Let clients know that you respect their time as well as your own. • Confidentiality. Respect a client’s need for privacy. Never share personal issues or divulge information from client/coach discussions. Never engage in dishing about other client, trainers, or other training programs, etc. • Lead by example. You are a fitness professional and role model - even off the clock. You want to represent the actions and behaviors that you desire for your clients. Be cognizant of actions and behaviors when not working. • Follow through. Do what you say you’ll do. This shows that you respect your clients as well as yourself. • Take responsibility! There’s nothing more pathetic than a laundry list of excuses. If you make a mistake or don’t follow through on something, own up to it, and take care of it. • Listen. Listen more than you speak. Active listening is critical in forming trust and good partnerships with your clients. If clients feel they are heard, they’ll feel valued, and sense their needs being met. • Become a lifelong student. Commit to constant and never ending improvement through continuous learning, self-discovery and growth. • Be enthusiastic. Genuine enthusiasm for what we do will shine through. Let what’s inside—out! • When in doubt, smile! A smile is the universal language! | 1/28/11 | Free | View In iTunes |
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The Path of Peace - Exercise for the Soul | Inspiration leads to perspiration - How acting on one inspired thought can change the course of your life, your health, and the world. One of the most inspired and inspiring guests we've had on the Outdoor Fitness radio show is author and adventurer Brandon Wilson. A true explorer, Brandon has walked literally thousands of miles throughout the world to deliver a message of peace. Through his travels, Brandon has learned that true peace comes from within, and most often enhanced by the simple act of walking in the great outdoors. The Journey of One Thousand Miles... Sure, when you are going on outings that are anywhere from 450 - 2900 miles in length, you're going to see some sites and lose some weight. Brandon insists it is simply a side benefit. The true payoff he says, comes from the people he meets along the journey. Brandon explains, "In a world of constant sensory stimulation, I like to remind people about the small joys that still exist in our world. I like to share moments of magic and serenity in secluded places. I like to dispel prejudices by reminding people how much alike we are. I like to inspire others to see the world for themselves without hesitation or fear. I like to challenge people to discover a personal peace, and as Gandhi once said, 'Be the change you would like to see in the world.”' Looking for a little inspiration? Click the icon to listen to my interview with Brandon Wilson. Also, you can read about Brandon's latest adventure - a 5,000 kilometer trek through the Alps! Check out the story and photos in Backpacking Light. For photos and articles by Brandon Wilson: www.PilgrimsTales.com | 1/19/11 | Free | View In iTunes |
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Fend off Holiday Weight Gain with a Mix of Cardio | This season fend off Holiday weight gain with some basic cardio. It's actually pretty easy if you follow a few simple tips. The most important thing to remember is to mix it up! Keep your mind entertained and your body guessing by adding variety to your cardiovascular routine. (Learn more about cardio - Listen to the Podcast) Here are my top 5 methods for mixing it up: 1. LSD—Long Slow Distance 30-60 minutes This type of training (run or walk) has been around a while. As the name implies, this is a relaxed cardio workout that takes on a meditative quality as the workout progresses. My Twist: LSD workouts are perfect for practicing moving meditation, mental focus, emotional power and environmental integration work; LSD burns fat and calories, reduces stress and fatigue. 2. Interval Training "Short and sweet" is how I like to describe interval training. Intervals are especially beneficial because they are short, intense bouts of running or walking followed by complete recovery in between sets. With this type of training the hills become easier, quickly—and an interval workout also stokes your metabolism for hours afterwards. My Twist: Next time you’re out, bump it up—sprint phone-pole to phone-pole, then jog for two sets of phone-poles, and repeat for 10-20 minutes. 3. Stairs, Steps and Hill Workouts This type of workout is my personal favorite. I can find stairs, steps, bleachers and hills in any city or county. My Tip: I enjoy knowing that even if I only put in ten minutes, I’m stronger than when I arrived. It's that good! 4. Track Workouts Every city, town or neighborhood has a track. My Twist: Here’s a quick, easy, and very fun workout: Warm up simply by taking a spin around the track twice. Take a few minutes to stretch anything that feels tight—hips, calves, hamstrings, etc. Then take off. Jog the turns. Sprint the straights. Do as many laps as you feel like. It's that easy. 5. Grass or Sand Workouts There’s something about these workouts that takes everyone back to high school. Start out with simple drills like running forward and then backward, or from side to side. Try out your "Fred and Ginger Rogers" routine: Take off laterally, right foot over left, left foot to the left, right foot under left, and repeat. My Tip: Try walking or jogging barefoot on the grass or sand. It's great for stretching out your feet and developing underfoot sensitivity. Just keep an eye out for any debris. | 12/1/10 | Free | View In iTunes |
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Outdoor Fitness - The Four Basic Stretches | Try these four basic stretches to prevent injury and enhance recovery. With Outdoor Fitness workouts you may find that your hips, hamstrings, quadriceps and calves get a little tight due to the variety in terrain - inclines, declines, steps, stairs, traversing on rocky surfaces. While technically you don’t need to stretch during your warm up session, I usually recommend that after your cardio warm up, you include the “Four Basics”—Hip Flexors, hamstrings, quadriceps and calves. If lunges are part of your workout, include the adductor or inner thighs as your fifth stretch. Click to download the podcast "Four Basic Stretches" | 10/12/10 | Free | View In iTunes |
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Happiness - How to Experience it Every Day | Learn how your thoughts and actions can lead to greater happiness in your daily life and beyond. Happiness! What makes you happy? Did you know there is evolving research taking place in an area known as Positive Psychology? Turns out we all have much greater control of our happiness then previously thought! Check out my interview with one of the leading psychologists in the field of happiness, Dr. Sonja Lyubomirsky. Dr. Lybomirsky outlines several simple strategies on how you can become happier and healthier for life. Dr. Sonja Lybomirsky is the author of the popular book, The How of Happiness. CLICK the icon to listen to the Happiness Interview. | 9/20/10 | Free | View In iTunes |
| 13 | The Good Food List - How to Eat for Health and Fat Loss | Eating well is simple. It all begins with quality food. Click the icon to download and print the"Good Food"list. Rules to eat by Simple, whole foods are your ticket to a great body, inside and out. Fruits, vegetables, and whole grains can be found in abundance wherever you live, and these foods should be the foundation of your everyday eating. By basing your diet on these foods, you’ll create nutrient dense meals without loading up on calories. There are a few steps that can help you make the most of simple, whole-food eating, without getting bored: Eat a variety of foods: Choose vegetables and fruits of many colors. A colorful diet is also a well balanced diet. Take a look in your fridge: do you see an assortment of red, yellow, greens, white, purple and orange? Your eyes can help you manage your diet by keeping a variety of whole food on hand. Eat seasonally and locally: Fresh tomatoes in winter? Not if you live in New England. Buying locally grown foods and eating foods in season helps keep variety in your diet, and allows you to take advantage of food at its freshest and most nutrient-packed. Pile on the vegetables: Be sure to include an extra serving of vegetables to at least two of your daily meals. You’ll fill up on the fresh stuff before you have a chance to crave anything fried or processed. Drink your water: You need at least 8-10 glasses of water per day. Avoid sodas, energy drinks, and other sugary beverages. Keep alcohol to a minimum—one drink per day for women, and two drinks per day for men is considered moderate. In combination with fresh natural foods, plenty of water will leave you feeling satiated and energized. Practice portion control You don’t need to count calories. Portion control takes the place of calorie counting, a simple method that you can use any time, anywhere—no scribbling, no calcuators, no numbers to remember. This doesn’t mean ignore calories—you’ve got to understand the caloric value of the food you eat—but practicing portion control is the easiest and most effective way to keep your plate in balance. Portion sizes have spun out of control. Everything is super-sized. I believe this out-of-control portioning is part of the reason why more than 65 percent of Americans are overweight. We’ve simply forgotten what reasonable portions look like. Here are some portion sizes to use as guidelines. Create a plate based on these portions, and you’ll never find yourself mindlessly over-eating. Most of us are unaware of exactly how much we’re eating. A great way to help cut back on calories is to use a smaller plate. A study published in the American Journal of Preventive Medicine has demonstrated that reducing the size of your plate, bowl, cup or spoon can actually help you control what you eat and diminish your portions. Participants in the study—all nutrition experts themselves—served themselves 31 percent more food when using the larger plate of two offered to them. People who used the larger bowl and spoon ate nearly 57 percent more than those who opted for the smaller bowl and utensil. Portion Control Tips - Click for the "Portion Teller" podcast • A serving of protein is about the size of the palm of your hand. Just the palm, not your fingers, too! • A serving of carbohydrate is about the size of your fist. Think of a small apple. • For chopped fruits, vegetables and cooked whole grains, a serving is about what you can hold in your cupped hand, roughly ½ cup. • For popcorn, cereal, and berries, a serving is about the size of a baseball, 1 cup. • A serving of fats and oils is a small amount. Use these foods sparingly. One tablespoon of oil is 14 grams of fat and approximately 100 calories. • One peanut butter se | 9/10/10 | Free | View In iTunes |
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High-Intensity Fat-Blaster Workouts | Maybe you’ve hit a plateau in your weight-loss program, or you’re trying to slim down fast for a special occasion - or maybe you ate a little more than you planned to last night. Maybe you’d just like to blow off a little steam. This type of workout for you! Competitive athletes have relied on interval training and conditioning for a long time, because of the results it delivers. You’ll find interval work an effective, efficient and fun way to mix up your training sessions and burn a heck-of-a-lot of calories—during and after the workout! The Secret of Internal Training I’ll let you in on a little secret that trainers and coaches have known for a long time: Adding interval training to your workout can help you boost your fat-blasting capabilities, while you shorten your workout! All interval training means is short bursts of anaerobic, high intensity activity followed by longer periods of moderate or low intensity. In one study interval training showed that people who incorporated interval training into their routines lost 9 times more body fat than those people who chose to only do aerobic exercise. Why Intervals? Interval training will stoke your metabolism. You’ll burn more calories and blast more fat during your workout, and also after you’ve put your running shoes away. The key is fuel burning. Think about driving. Imagine you are low on fuel. Do you punch the gas pedal? No, you finesse your way to the gas station with light taps on the accelerator. Why? Because you know that quick bursts will burn more gas. Our bodies are the same way. Interval training simply burns more fuel. In these workouts, you’re using both your aerobic and anaerobic systems—that’s the one with oxygen and the one without. You use up more oxygen, burn up more sugar, and blast through more calories. When to Add Intervals Once you’ve been consistent with your fitness program for 6-8 weeks, you can start adding intervals. You can incorporate interval training a couple of times per week, if you like. This change-up to your training routine will also keep your body from going on autopilot, when it gets too accustomed to your regular workout. • Interval training—going hard for 1 minute and easy for two minutes. • Find hills and steps—push your intensity up the hill and recover on the return trip down. • Use the local track: Sprint the straights and jog or walk the turns. Tip: Instead of a timer, you can use land marks—phone poles, city blocks, mailboxes, and street signs. Quick Interval Workouts This session uses intervals (repeated short, intense bursts of effort) to maximize the amount of calories you burn. This challenging session can be done as a single-site, multi-site, or traveling workout. The workout calls for hills, but you can also incorporate stairs or bleachers, or a track, in place of a road or path over hilly terrain. Your intervals will involve short periods of high intensity effort, immediately followed by “active” recovery. Be sure to complete a thorough warm up before you start your intervals. Warm-up (8 minutes) • Joint Lubrication and Breathing Exercise 1 minute • High Knees 1 minute • Walk to Jog slowly building to RPE 6-7 5 minutes Beginner: Time: High Intensity | 8/30/10 | Free | View In iTunes |
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Downloadable Podcast - The Full Body Stretch | Stretching is vital part of your cool down after your workout sessions. Download our full body stretch routine podcast. Flexibility work at the end of your exercise routine will lengthen tight muscles, increase circulation, prevent injury, and remove waste from your system. Here are a few additional tips to remember about stretching: • Never stretch a cold muscle. Always warm up a minimum of 5 minutes prior to stretching. • For best results, activate the Golgi Tendon Organ or GTO: Hold a stretch for five seconds, release for 5 seconds, and then execute the stretch again. • Hold a stretch for 20–30 seconds or for a total of 3 diaphragmatic breaths. • Inhale as to prepare for the stretch, exhale slowly to the count of 3 while lengthening the muscle. • Outdoors, be well aligned and evenly balanced on uneven terrain. • On chillier days, be sure to incorporate a longer warm up of say 10-15 minutes prior to stretching. Click the icon below to download the Full Body Stretch Routine Podcast | 8/16/10 | Free | View In iTunes |
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The Secret to Lifelong Weightloss - Downloadable Podcast | Looking for a smart and practical way to finally lose weight and keep it off for life? Listen to Tina's interview with "The Portion Teller" Meet Dr. Lisa Young, nutritionist and New York University Professor featured in the movie Supersize Me and the author of the #1 Bestseller, The Portion Teller. Lisa will teach you how to Smartsize your way to permanent weight loss with simple tips on how you can eyeball your way to permanent weight loss. Lisa's system was Rated #1 Best New Health Book in “O” The Oprah Magazine. Download the Podcast Click the icon to download the podcast. | 7/26/10 | Free | View In iTunes |
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Tap into the Power of Healthy Eating! - Downloadable Podcast | Confused about the foods you should eat - organic vs. non-organic, sports drinks vs. water, "light" foods vs. regular foods? If so, you're not alone. What's the best way to eat for health and fitness? Find out when you listen to Tina's interview with one of the nation's foremost experts on nutrition, weight loss and preventative medicine, Dr. David Katz. You'll learn simple ways to increase your energy and health, and decrease chances of disease and illness. Download the audio interview... | 7/22/10 | Free | View In iTunes |
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Easy Core Routine - Downloadable Workout | Looking for a quick and easy core workout? Look no further! Download this easy to do Core workout. Here's a simple core routine to help you tone your abs and the improve your posture, by strengthening the muscles that line your spine, called the erector spinae. Click the Icon to Download the Podcast Tip - For Inspiration—Take it Outside! The outdoors offers many options for performing core and abdominal work. For exercises that require lying down, use picnic tables, grassy areas, flat boulders, soft or firm sand; even concrete works (!) as long as it’s flat. You’ll find that doing your abdominal work outdoors not only feels better, it looks better, too! When was the last time you gazed up into a grove of trees, a blue sky with white puffy clouds—or felt the sunshine on your face as you performed your crunches? That changes everything—not only your abs, but also your attitude about them. | 7/6/10 | Free | View In iTunes |
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Outdoor Fitness – Top Sports Nutrition Myths | Sports Nutritionist Matt Fitzgerald shared his Top Sports Nutrion Myths with us on the Outdoor Fitness show, Sirius Satellite radio. In case you missed it, here’s a recap taken directly from Matt’s Blog site on Poweringmuscles.com. You can also CLICK HERE to listen to the interview. Myth #1 – Athletes should avoid high-glycemic carbohydrates Most athletes are familiar with the concept of the glycemic index, which classifies various food types according to how quickly the body absorbs their carbohydrate content. We have been taught that low GI carbohydrates are “good” because they are absorbed slowly, giving the body a steady supply of energy, and that high GI carbohydrates are “bad” because they result in a “spike” in blood sugar and energy followed by a blood sugar “crash” and low energy. For athletes, however, it’s not that simple. High GI carbohydrates are actually preferable for athletes before, during, and immediately after exercise. During exercise, the muscles burn carbohydrate faster than the body can possibly absorb carbohydrates consumed in food. Consuming carbs immediately before and during prolonged exercise has been shown to enhance performance by providing an extra fuel source to the muscles. But this benefit can only be realized if those carbs are absorbed quickly. They don’t do the muscles any good if they’re just sitting around in the stomach being processed. This is why sports drinks and energy gels contain sugars such as dextrose that are rapidly absorbed. High GI carbs are also beneficial in the first hour after exercise, because they result in faster replenishment of the muscles’ depleted carbohydrate fuel stores. What's more, when high GI carbs are consumed along with protein after exercise, the muscles are able to repair and rebuild themselves faster. Myth #2 – Athletes need supplements to achieve maximum performance Heavy marketing by the sports nutrition industry has convinced many athletes that they cannot achieve their full athletic potential without using nutritional supplements. For example, research has shown that consuming protein and amino acid supplements after exercise enhances the muscle recovery and muscle-building effects of exercise. However, skim milk has been shown to provide the same benefits, at a fraction of the cost. Myth #3 – Only strength athletes need to worry about eating enough protein The reality is endurance athletes require almost as much protein, per pound of body weight, as football players, bodybuilders, and others who are concerned with maximizing the size and strength of their muscles. A recent study found that runners need to consume at least 0.55 gram of protein per pound of body weight daily to maintain their muscle mass. So, if you weigh 150 pounds, you should try to consume at least 82 grams of protein each day. Myth #4 – Dehydration must be avoided at all costs during exercise It is true that dehydration can have a negative impact on performance. The link between dehydration and heat illness has also been exaggerated. For the sake of both your health and your performance, drink fluid according to your thirst during exercise. Myth #5 – There’s only one “right way” to fuel the body for maximum performance The Problem: The same foods may have very different effects in different bodies. One helpful way to connect nutritional cause and effect in your body is to keep a food journal. Record everything you eat throughout the day and also note how you feel and function after each meal. | 6/15/10 | Free | View In iTunes |
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Skin—Reverse the Signs of Aging Naturally | Download the interview with Dr. Nicholas Perricone Author of the three #1 Best Sellers, The Perricone Promise, and The Perricone Prescription, and The Wrinkle Cure. Download the Podcast Get the Glow Time to get that summer glow going. No, not with a tan - through diet and exercise! To get started check out my interview with anti-aging expert Nicholas Perricone , MD, FACN, a board certified clinical and research dermatologist. Dr. Perricone is a pioneer in the field of Prevention of Aging and the regarded as the Father of the Inflammation Theory of Aging. Wrinkles - The Inflammation Connection After years of research Dr. Perricone arrived at the conclusion that cellular inflammation may be the underlying cause of wrinkles. According to Dr. Perricone, this inflammation is not the redness that is visible to the naked eye but rather microscopic irritation that takes place in your cells leading to cellular damage. He believes that this inflammation is responsible for skin-related problems like breakouts, wrinkles, and loss of firmness. Fight Fat with Anti-Inflammatory Foods Learn: • What foods accelerate wrinkles and weight gain • What foods eliminate wrinkles, fat and disease • How to maintain youthful, toned skin on the face and body during weight loss Get the Tips! For more tips from Dr. Perricone check out his blog site Daily Perricone. | 6/3/10 | Free | View In iTunes |
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Stop Mindless Eating For Good | Are you a Mindless Eater? Do you eat more than your think you do? Do you know your Dietary Danger Zone? According to Dr. Brian Wansink, Food Psychologist and Director of the Cornell Food and Brand Lab, most people don't overeat because of hunger. People tend to overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers. Dr. Wansink's studies show that the average person makes about 250 decisions about food every day – breakfast or no breakfast? Pop-tart or bagel? Part of it or all of it? Dr. Wansink talks about what these decisions are and how to make them work for you rather than against you. Check out this fun and informative podcast interview with Dr. Wansink . He talks about the concept of subconscious eating and how not to fall victim to mindless eating. | 5/2/10 | Free | View In iTunes |
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Quick Workout 1 - Full Body Express | Short on time? Our "Quickie Workouts" pack a lot of activity into very little time—providing strength, flexibility and cardiovascular benefits in just a few minutes. These are the workouts you turn to when you think, “I’m way too busy today to exercise.” You can slip any of these workouts into a spare 10 minutes. Trust us, putting in that 10 minutes really does make a difference. It’s a whole lot better for your mind and body than doing nothing at all. This session works everywhere, for everyone. Whether you’re a beginner or an experienced athlete, whether you live in the heart of the city or the outskirts of town, you can help firm up your body in 10 minutes with this super-efficient session. This workout sculpts arms, tightens abs, and tones legs – and you never have to go near your gym! Quickie 1: Full Body Express -- 10 minutes (CLICK FOR PODCAST WORKOUT) Do two sets of 8 to 12 reps of each move, unless otherwise noted. Warm up with 5 minutes of walking or jogging, and be sure to stretch afterward.If you want a workout that is slightly longer than 10 minutes, say 20 minutes, then run through the selected workout twice or do two of the Quickies. Exercises 1. Split Lunge 2. Palm-to-Palm Pull up 3. Parking Meter Press 4. Triceps Dip 5. Standing “C” Crunch Flexibility – Full Body Stretch | 4/19/10 | Free | View In iTunes |
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How to Use Moving Meditation During a Workout | Enhance your perfomance and mental prowess with this one simple exercise. (CLICK FOR EXERCISE PODCAST) Just as flexibility and strength are acquired skills, so too is mental focus. It’s not always easy to be mindful in our world. Distractions that take you out of the moment lurk everywhere. In a workout, just as in our lives, distractions can be both internal and external. External distractions during a workout are legion and varied: other people talking, traffic, animals, activity on the street or scenery on the trail. Internal distractions are sometimes less obvious, but are no less potent challenges to mental focus. Our self-talk—the running commentary that we all carry in our minds—is a constant challenge to mindfulness. Self-talk often becomes habitual and rote. We think the same negative thoughts over and over again, sabotaging our mood and performance. So many of our negative thoughts have been with us for years, chipping away at our self-esteem and our belief in our abilities. With mindfulness training, you can replace these negative thoughts with a new, positive set of thoughts and beliefs about yourself. You get to create a new, fresh set of thoughts, images and beliefs about who you are and what you’re capable of. Learning to be mindful begins with understanding the ways our brains are not in the moment. The exercise below is one you’ll return to again and again in your workouts. This simple exercise can help erase distractions by identifying thoughts that pass through your brain, then releasing them. You can use this exercise during a workout, or in a meditation session. PMJ Exercise: Plans, Memories, Judgments All your thoughts can be broken down into three basic types. Plans: Goals, lists, plans for the future (What’s for dinner? What do I really want to do with my career? I need to get my car inspected.) Memories: Thoughts from or about the past (Yesterday’s tense conversation with your boyfriend, last year’s raucous holiday party, the fight you had with your mom before leaving for college) Judgment: Thoughts, feelings, and opinions (My butt is saggy. I hated that movie last night. My boss is a terror.) This exercise is simple, and so effective at dismissing all these distractions to mindfulness. To begin, let your mind go to whatever thoughts it wants. When a thought arises, identify it for yourself as a a plan, a memory, or a judgment. Once you’ve identified the thought, release it. Poof! Just like that, it’s gone. When you find yourself having difficulty clearing your mind, ask yourself: What is my next thought? Notice what happens? Poof! Just like that your mental screen is clear. Asking this question brings you right back to the present! | 4/12/10 | Free | View In iTunes |
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Can Too Much Cardio Make You Fat? | Exercise is good for us, but too much can be harmful. Did you know that too much cardio can actually increase stress and the levels cortisol (the stress hormone) in your body? It's true. Learn the single, most important thing you can do to avoid the wrong types of exercise and keep your cortisol levels under control. Paul Chek is a world renowned expert in the field of holistic health, corrective exercise, and high-performance conditioning. He is the founder of the C.H.E.K Institute, and the author of How to Eat, Move and Be Healthy Paul has been trainer and consultant to many teams including: • Chicago Bulls • Denver Nuggets • Olympic Kayak and Canoe Teams • As well as Professional Rugby Teams in Australia and New Zealand Paul Check Interview Click the Podcast Link to Learn: o What types of exercise can help to reduce stress? o When do you know that enough exercise is enough? o How our bodies respond to different types of stress, such as financial stress, job stress or emotional stress? o What is the most important thing you can do to keep your stress levels under control? | 4/9/10 | Free | View In iTunes |
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The Five Greatest Sports Nutrition Myths | Listen in on a conversation with Matt Fitzgerald, the health and fitness author, journalist, and sports nutritionist, as he discusses the "5 Biggest Sports Nutrition Myths" - that even the most informed athletes find confusing. Click to listen to the PODCAST | 4/5/10 | Free | View In iTunes |
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3 Steps to Vibrant Energy | Attaining ENERGY is what health and fitness is really all about. Click for the PODCAST Think about it. Energy is the key of life. Without it, plants cannot grow, our cells cannot function, our bodies cannot move and our brains cannot think. Lack of energy, or low energy is the first step towards illness and disease. To move toward our goals of good health, fitness and well-being,we must be sure that what we do helps us to build energy. The first step is to use oxygen or “energy training” to build cardiovascular condition, muscular strength and endurance, mental focus, emotional power and to reduce stress. Consider the following: 1. Fresh Air We need air every minute of every day. We can live without food and water for days, however if we are without air for a few minutes, we will go unconscious and die. Just as we have learned about the importance of good nutrition, we must understand the value of fresh air to fuel our body, calm our mind, and rejuvenate our spirit. Energy in our body comes from our cells. Cells and their mitochondria are the “power plants” or energy producers in our body, and while during exercise the presence of oxygen burns fat, it is also what the fuels these power plants. 2. Proper Breathing "Breathing is the FIRST place not the LAST place one should investigate when any disordered energy presents itself." —Sheldon Saul Hendler, MD PhD Proper breathing is a fitness tool and an integral part of any program, because it increases exercise effectiveness, quiets the body and soothes the mind. It draws in the positive benefits of fresh air—especially when the full lung capacity is utilized. In the book, The Oxygen Breakthrough, researcher and internist, Sheldon Saul Hendler, writes about the "breakthrough" in terms of proper breathing. He points out that proper breathing is a “fitness mechanism that is easy to learn”. He further points out, “Fatigue and immunosupression are often caused, and always aggravated by poor oxygenation, both through the lungs, and through the cell membranes.” Bottom Line: Breathing is the first place to look when fatigue or other forms of distress presents itself. Shallow Breathing Thoracic breathing is associated with shallow breathing and gasping. This type of breathing can activate the sympathetic nervous system (SNS), and lead to increased heart rate and blood pressure, neck and shoulder tension, dizziness and anxiety. It can adversely affect physical and mental performance by causing shortness of breath, cramps, muscle pain, tension, fatigue, weakness and loss of concentration. 3. Diaphragmatic Breathing Conversely, a series of deep or diaphragmatic breaths will fully oxygenate, energize and positively stimulate the bodies’ systems. When our cells get oxygen, they produce energy, when they have energy, they can more easily go to work. To maximize full lung capacity, we must learn how to breathe properly and incorporate such breathing daily. ________________________________________________________________ Diaphragmatic Breathing Exercise - The "Reverse Breath" Take a breath in. Now exhale slowly and completely—all the way, until there is no more air left to exhale. Repeat the process. Now, take a moment to notice what happens. What did you notice? When you expel air out fully, you will automatically take more air in. Your lungs will act as a vacuum to expand fully and draw the maximum amount of air in. With this outcome in mind, it’s easier to think of the exhalation phase as the primary phase of breathing—rather than the inhalation phase. ______________________________________________________________________ | 4/5/10 | Free | View In iTunes |
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Choosing Your Outdoor Workout | Aside from the the type of environment you're using, another factor in choosing your location is the type of workout you’re planning. Each of Outdoor Fitness’ three types of workouts—single site, multi site, and traveling—have characteristics that lend themselves to particular locations. Get to know the 3 "Types" of Outdoor Fitness Sites - Podcast Description Single-site workouts Single-site workouts are sessions that take place entirely in one spot. These workouts are convenient and efficient, perfect for days when you’re pressed for time or when you want to focus on muscular strength and endurance. Parks, playgrounds, near to steps or stairs, and hillsides are all good locations for single site workouts. Some single-site workouts are best executed on flat ground, and others adapt well to uneven terrain. To keep things interesting, think about choosing places—and times of day--that will provide you with lots of great visual stimulation to keep your mind engaged: the colors and textures of the park on a fall day, the beauty of a hillside at sunset, the city waking up on an early morning along the waterfront. Multi-site workouts Multi-site workouts are great for large parks, stadiums, long stretches of beach or shoreline, or a mountain trail loop. Full of cardiovascular and muscular conditioning, multi-site workouts offer flexibility and versatility. You choose a route and stop for exercises along the way, creating stations for your strength training mixed with blocks of cardio that transport you to from station to station. Your local schools have athletic fields with bleachers and tracks perfect for multi-site sessions. Find a path that winds around a pond, or create an out-and-back session along a river way. Use your imagination! Traveling Workouts Traveling workouts are full of adventure. In these workouts, you’ll plan to cover anywhere from 1-5 miles. You have so many choices with traveling workouts: you can take a long cardio session out to a site where you’ll perform your strength training exercises, or you can intersperse your exercises along the route. Some of the most scenic locations are also the best ones for traveling locations: large parks, lakeside paths, mountain trails. You’ll be working across different types of terrain, so it’s especially important to pay attention to the changes along your route. | 4/2/10 | Free | View In iTunes |
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The True Path to Functional Fitness | A conversation with a legend and pioneer in the fitness industry—Vern Gambetta Vern Gambetta has been called a "Fitness Pioneer", "The Godfather of Sports Conditioning", and the "Trainer’s Trainer". He’s trained many amateur and professional teams, including the Chicago White Sox, Chicago Bulls, The Cincinnati Reds, The San Jose Sharks and the US Men’s World Cup Soccer Team. He's considered the Founding Father of Functional Sports Training—also known as Functional Fitness. Read his Top Tips. Listen to the Podcast... The term "Functional Fitness" and "Core Conditioning" have become buzz words in the fitness industry and in my view, completely overused, and often incorrectly used. Vern discusses the concept of "functional" fitness as it relates to what he calls "building" and "rebuilding" the Complete Athlete. Vern's Philosophy includes: • Dynamic postural alignment and balance as the foundation for all training • Training movements not muscles • Training core strength before extremity strength • Training with body weight before external resistance • Training strength before strength endurance • Training speed before speed endurance • Training the muscles that are more likely to get hurt (by your particular sport or activity) • The training program must fit the athlete/individual (not the other way around) My personal favorite: • Warm up is key! Download the Podcast with Vern Gambetta | 4/1/10 | Free | View In iTunes |
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How to Get Started on Your Outdoor Fitness Program | Getting Ready to Make the Change This is all about getting you outfitted—body and mind—to begin your Outdoor Fitness program. For a happier, healthier, well-balanced life, it’s important to think about what your goals really are. Asking the right questions will help you zero in on your health, fitness, and social and emotional goals. You’ll also take a look at your schedule, to examine how you spend your time and energy and figure out a way to fit in fitness. With a schedule in place, your goals become achievable, manageable milestones to work toward every day. A: Setting Goals People come to Outdoor Fitness with a wide range of goals. Part of being a total health program means Outdoor Fitness can accommodate many types of goals—physical, mental, and social, competitive, illness-related, restorative and others still. Maybe you have a weight-loss target you’d like to achieve at the end of 12 weeks. Maybe there is a 10K road race you’d like to run. Maybe you’re working to avoid or eliminate a diagnosis of Type-2 diabetes, or high blood pressure. Maybe you have a special event coming up—a wedding, or a class reunion—and you want to walk in feeling trim, fit, and looking great. Goal setting is a very personal, individual process—and your goals are your own. What’s important is that you set them, monitor them, and praise yourself when you accomplish them. B: Strategies for Goal Setting Outdoor Fitness is not just about a firmer butt and better biceps; it’s about health, fitness and well-being, and creating a better lifestyle—a life with style! However, it takes more than just fat loss and firm muscles. For a happier, healthier, well-balanced life, it’s important to create goals in all areas of our life. So take a moment to explore what your goals in life really are, then decide to follow through. Be Specific One of the challenges to goal-setting is keeping your aspirations specific, reasonable, and attainable. You set yourself up for frustration if you decide you must lose 20 pounds in a month, or run five miles after a couple of weeks. A strategy that can help is to divide your goals into short-term and long-term. Short-term goals are things like increasing cardiovascular fitness, losing body fat, reducing stress, and improving flexibility. Long-term goals are things like running a marathon, losing 30 pounds, and reducing the risk of heart disease. Another strategy is to think beyond the obvious. Okay, so you know you want to lose some weight and trim your waist. What are the social or emotional goals that accompany your physical ones? What are your whole health aspirations? The Outdoor Fitness Goal-setting Workshop (podcast included) Use the following Podcast and Questionnaire to help you determine your goals. Tip: Getting on the fast track toward realizing your goals. The Power of Three ➢ 3 Seconds: Time it takes to make a decision—Making a clear decision about what you’d like to achieve is the most powerful step you can take in realizing them. ➢ 3 Days: Time it takes to get “on the rails”—and ride the track in the direction you’d like to go. ➢ 3 Weeks: Time it takes to create a routine—now you are clearly living and feeling the Outdoor Fitness Lifestyle. ➢ 3 Months: Time it takes to OWN that new routine. There are numerous studies that show in order to completely change a behavior and set a new one requires 90-days. Just think only 12 weeks to own your new life with style! | 4/1/10 | Free | View In iTunes |
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Your Best Self -- The Outdoor Fitness Goal-setting Workshop | For many of us the beginning of a New Year marks the perfect time for a makeover. Setting concrete goals is a proven way achieve your health and fitness goals. Here it is, the Outdoor Fitness Goal-setting Workshop. Let’s Get Started! Before you can achieve your dreams, you have to know specifically what they are. From weight loss and muscular toning, to training for a marathon or expedition, you’ll want to define your goals using this specially designed goal setting program. This way you are better able to conceptualize and embark on your vision—the first step toward actualization. The Outdoor Fitness Goal Setting Workshop Outdoor Fitness is not just about a firmer butt and better biceps; it’s about health, fitness and well-being, and creating a better lifestyle—a life with style! However, it takes more than just weight loss and firm muscles. For a happier, healthier, well-balanced life, it’s important to create goals in all areas of our life. So let’s take a moment to explore what your goals in life really are. Step 1: Download the Audio Goal-setting Workshop Take 20 Minutes to Get Clear - Find a quiet place, free from distractions. Unplug the phone, close the email screen, and focus…on you! Click on the audio podcast link and thoughtfully, fill out the form (link below). Step 2: Print Out the Workshop Form Don't forget to sign it and make the official commitment to YOU! Remember, it’s ALL about you! Take Action! Get EXCITED - It’s a NEW day and a NEW YOU! | 3/22/10 | Free | View In iTunes |
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How's Your Diet? | Hope you said, Fresh, not frozen. Colorful, not beige. Locally produced, not processed and shipped. If you think you don't "have time" to create healthy meals, think again! For inspiration, listen to this podcast on eating well. | 3/19/10 | Free | View In iTunes |
| Total: 31 Episodes |
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