Fifteen Fabulous Fitness Holiday Gift Ideas

Giving the gift of health and fitness is priceless; here are some ideas for everyone on your shopping list, from least expensive to most expensive.

1. Magazine subscription to a fitness publication, such as Men’s Health, Fitness, or Runner’s World. $10-25
2. Magnetic yoga: “The Magnetic Yoga 63-Piece Set features one-inch tiles that you simply snap apart and put on any magnetic surface. You get 63 different poses, in a variety of colors, complete with both the Sanskrit and English names. They can be rearranged to create numerous unique yoga routines…” $11.99
3. ASICS “A” Swirl LED light: keep safe when exercising outdoors in the dark. “Four powerful red LED bulbs with 6 different sequences provide one-mile visibility when attached by built-in magnet to any garment. Replaceable battery.” $12.95
4. Duro-Med Pedal Exerciser: “The pedal exerciser stimulates circulation and muscle strength. Place the unit on a table to exercise the arms or enjoy bicycle-type exercises from your chair.” $19.75
5. GoFit Core Disk: “Full-body training tool inflates or deflates for varied levels of difficulty. Adjusts easily with standard ball pump and needle. Core disk measures 13 inches in diameter.” $21.45
6. Fitness Anywhere Kit: “With the Total Body Toning Kit, you can sculpt and tone right in your own home. Perfect for beginners and experts alike, the Kit includes a 65-cm balance ball, 3 resistance bands and a workout DVD.” $24.99
7. Takeya Water Infusion Jug: “Create any flavor of fruit infused water: lemon, orange, lime, strawberry, kiwi or a combination of fruits. Made from BPA free Acraglass™, the Fruit Infusion Jug lets anyone create homemade fruit infused water in minutes.” $24.99
8. The 4-Hour Body book: “The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation.” $27.00 list price
9. Gaiam Audio Yoga Mat: “Listen to music or audio yoga practice. Compatible with both an iPod & MP3 Player…” $28.27
10. Zip™ Wireless Activity Tracker: “Get a kick out of fitness with this little device. It tracks your steps, distance, and calories burned – and syncs those stats to your computer and select smartphones.” $59.95
11. Gaiam Balance Ball Chair: “Created by leading health and fitness experts to improve your back health. Employs the same balance ball used in your workout routine.  Helps build a healthier back, align the spine, relieve pain, and improve your overall well-being.” $63.98
12. Polar FT4 Heart Monitor: “Shows when you’re improving fitness based on your heart rate, displays calories burned, comes with comfortable fabric transmitter and coded heart rate transmission to avoid cross-talk.” $99.95
13. AudioFlood Waterproof iPod Shuffle: “Completely Waterproof up to 200 ft. Waterproof Headphones Included.  15 hrs of battery life, 2GB of storage (enough space for over 500 songs).  Built in clip to easily attach to goggle strap, shirt, or anywhere else you would like.” $135.00
14. Folding bicycle: “Folding bicycles allow for easy transport and storage. The nicest folding bicycles often collapse the fastest and smallest. Many folding bicycles easily stow in small specially designed bags for public transit use and work storage ease, states online transportation resource website Transportation Alternatives.” $200-$2,000
15. Warrenville Park District gift certificates: great for any occasion, and they come in all sizes! Gift certificates can be used for a variety of programs and services. Call 630.393.7279 for more information.

Do you have any ideas for great fitness gifts? Please share them with me!

Happy holidays, and here’s to a fit 2013!

Make Just a Few Changes to Eliminate Calories and Fat from Thanksgiving Dinner

What if I told you that making a few simple changes to your Thanksgiving menu could significantly reduce the number of calories and amount of fat you consume, and nobody is probably even going to notice how much healthier they are eating?

You don’t believe me?

It’s true.

Here are some ideas for healthy recipes you and your family will be thankful for.

In the article “Thanksgiving: The Ultimate Meal Makeover!” the Cleveland Clinic promises a menu that cuts calories by about one third and fat by 89% over traditional fare.  Recipes include minted fruit kabobs, herb and apple stuffing, cream cheese whipped potatoes and gravy, sweet potatoes in an orange-brown sugar glaze, lemon-Dijon green beans, and pumpkin pie with whipped topping. See, sounds pretty good, right?

The folks at foodnetwork.com are showcasing their “Healthy Thanksgiving Menu,” which includes two appetizers, antipasto sausage skewers and spinach and green apple salad; turkey roulade with apple-cider gravy, jewel roasted vegetables, smashed potatoes with sour cream and chives; mashed sweet potatoes with orange essence; and pear ginger crumble.

“Thanksgiving recipes: Delicious and healthy options” offered by MayoClinic.com include a wide range of recipes under the following categories: soups and salads, turkey and stuffing, side dishes, bread and muffins, and healthy desserts.  Some of the recipes that caught my eye are pumpkin soup, glazed turkey breast with fruit stuffing, acorn squash with apples, pumpkin-hazelnut tea cake, and rustic apple-cranberry tart. Yum!

If you’re skeptical, this year maybe you only want to try a few new healthful recipes before overhauling your entire menu. Who knows? You may start all-new, all-healthy traditions that everyone will be thankful for!

And some general eating tips to keep in mind as the holiday season approaches from WebMD.com: don’t skip exercising, don’t skip breakfast, watch your portions, skip seconds, eat slowly, and watch your alcohol intake.

Happy Healthy Thanksgiving!

Top 10 Reasons to Take a Boot Camp Exercise Class

Boot Camp at the Warrenville Park District consists of a variety of strength and cardio exercises that are challenging no matter what your level of fitness.

It kind of sounds intimidating: Boot Camp. Nonsense!

Although the name “boot camp” was inspired by military training, boot camp exercise classes are not as extreme as their military counterparts. If you want a great workout with results, you may want to consider taking a boot camp-style exercise class.

“Boot camps can vary, but generally include a fairly intense mix of strength training and aerobic elements,” according to MayoClinic.com.

When you take a boot camp exercise class you:

1. Are challenged.
2. Become more confident; often that confidence extends into other aspects of your life.
3. Build strength and tone muscles.
4. Build endurance.
5. Increase agility.
6. Get support and motivation and greater results from camaraderie in the class.
7. Get a whole-body workout.
8. Give your mind – not just your body – a workout.
9. Burn calories. According to a study cited by MayoClinic.com, “the average exerciser burns approximately 9.8 calories per minute during a typical boot camp workout.”
10. Won’t get bored.

The Warrenville Park District offers Boot Camp every Monday, Wednesday, and Friday from 5:45-6:30 a.m. The class consists of a 5-minute warm up, 35 minutes of cardio and strength training, and a 5-minute cool down and stretch period. The workout is challenging for all levels of fitness, and no class is ever the same.

Lori, who has been going to Warrenville Park District FitnessNOW Boot Camp class “since Day one,” started to get more in shape and has kept coming because she likes the “hard and good workout…You feel so good after you’ve done it – you have such a sense of accomplishment,” she said.

You can pay for Warrenville Park District Boot Camp classes on a per-class basis, or you can purchase a Flex Pass, which allows you to take any group exercise class, any time, for one single fee.

If you’re not sure whether you’ll enjoy boot camp, you can take the first one for free! Just call 630.393.7279 for details.

As with any activity, “if you’re older than age 40, pregnant, haven’t exercised for some time or you have health problems, it’s a good idea to check with your doctor before starting a boot camp class,” recommends MayoClinic.com.

Now get down and give me 20 pushups! (Just kidding!)

Top 10 Reasons to Take a Group Exercise Class

 

Butts & Gutts is a 30-minute class that meets Mondays from 11:00-11:30 a.m. and Wednesdays from 6:00-6:30 p.m. in Room 301 of the Warrenville Park District Rec Center, 3S260 Warren Ave.

You know the saying, the more the merrier? That saying can apply to fitness – and group exercise classes – in addition to many other things in life.

You say you’re worried about making a fool of yourself? You don’t like repetition when you exercise? Nonsense! Taking a group exercise class is a great way to keep your fitness routine on track and if you find a good one, like those we offer at the Warrenville Park District, you’ll never be bored.

Here are the top 10 reasons to take a Warrenville Park District group exercise class:

1. Meet new people. (You know – the more the merrier!)
2. It’s good for you. You’ll get fit, and you’ll get an endorphin “high.”
3. It forces you to “make an appointment to exercise.” If you have a schedule to follow, you may be more likely to show up to work out.
4. Get expert advice. Learn how to exercise correctly – safely and effectively – with a trained instructor.
5. Get motivated. Peer pressure and group support can be highly motivating.
6. Be held accountable. If you miss a class, someone will notice. And you’ll have to explain your absence. So you’ll be less likely to miss.
7. It forces you to make time for yourself. It gives you time to meditate.
8. It forces your body to get some stimulation.
9. Because you ate that candy bar.
10. Because it’s fun. Yes, it’s work, but it’s fun work!

If you want to fit a workout in during the day, try Lunchtime Express, which meets from 12:15-12:45 p.m. Tuesdays and Thursdays in room 301 of the Rec Center.

We offer a variety of group exercise classes at Warrenville Park District: Boot Camp; Quick Fix; Yoga, Hatha Yoga, Gentle Yoga for 50+; Total Body Conditioning; Balletone; Strictly Strength; Zumba, Zumba Sentao, Zumba Toning; Butts & Gutts; Tai Chi for Health; Anything Goes; Guns & Abs; Lunchtime Express; Sit & Get Fit; Pilates. The schedule for classes is on our Website.

You can pay for classes on a per-class basis, or you can purchase a Flex Pass, which allows you to take any group exercise class, any time, for one single fee.

If you’re not sure whether you’ll enjoy a class, you can take the first one for free! Just call 630.393.7279 for details.

Top 10 Reasons to Take a Zumba Class

Zumba is one of the latest fitness crazes that is very popular here at the Warrenville Park District’s FitnessNOW Center.

Zumba combines Latin music with easy-to-follow dance moves. Zumba classes incorporate interval training that includes resistance training to alternating slow and fast rhythms.

Because it’s so popular, we now offer four different Zumba classes (as described by zumba.com):

• Zumba features “exotic rhythms set to high-energy Latin and international beats;” it’s a great cardio workout and tones the entire body, including abs and glutes
• Zumba Toning: “when it comes to body sculpting, Zumba Toning raises the bar (or rather the toning stick). It combines targeted body-sculpting exercises and high-energy cardio work”
• Zumbatomic (for kids 4-12): “high-energy fitness parties packed with specially choreographed, kid-friendly routines and all the music kids love, like hip-hop, reggaeton, cumbia and more”
• And the newest addition – Zumba Sentao: “takes the thrill of the fitness-party and partners it with explosive, chair-based choreography to strengthen, balance and stabilize your core, and step up your cardio work in a whole new way”

So why is Zumba so popular? Why should you take a Zumba class?

1. 12 million people of all shapes, sizes, and ages in more than 125 countries can’t be wrong.

2. It’s an “exhilarating, easy-to-follow, Latin-inspired, calorie-burning dance fitness party™ that’s moving millions of people toward joy and health,” according to zumba.com.

3. The music is great! Zumba classes feature a range of dance styles, including mambo, cumbia, merengue, cha-cha, hip-hop, and belly dancing.

4. Increase your fitness.

5. Increase your energy level.

6. Use almost every muscle of your body as you shimmy, shake, and stomp to the beat.

7. Burn some serious calories. You can realistically burn 500 calories or more in an hour.

8. Get motivated to keep exercising: if you enjoy doing something, you’re more likely to stick with it.

9. You can do Zumba even if you can’t dance well. Zumba moves are relatively simple and manageable for most people.

10. It’s fun!

As with any exercise, if something causes you pain, modify your workout to avoid the aggravating movements.

Check out our Zumba class schedules on our Web site and join us some time soon. You may want to take advantage of the Warrenville Park District’s Flex Pass, which lets you take any available group class, including any Zumba class, any time you want, as many as you want, for one single low fee.

FREE! For a limited time, take one Zumba class FREE at the Warrenville Park District. Simply call our Registration Office at 630.393.7279 and mention this blog to receive this offer. You must sign a waiver to take advantage of the free class. Offer expires Sept. 17, 2012. Try it – you’ll be so glad you did!

The Top 9 Benefits of Practicing Martial Arts

Martial Arts have been practiced for more than 2,000 years because those who partake in this exercise form reap many physical and mental health benefits.

What are martial arts?

According to blackbeltmag.com, “No matter their origin, code of ethics or moral foundation, all martial arts are saturated in a repertoire of similar techniques and skills that can be classified as martial arts basics. This holds true for traditional martial arts and modern mixed martial arts styles.

“Some martial arts basics include striking, kicking, leg kicks, sweeps, punches, slaps, finger pokes, parries, evasion tactics, footwork, elbow and knee strikes, and specific kinds of stances that reflect defensive or attacking positions. Other basic skills that may occur within specific sets of styles include takedowns, throws, head butts, grappling, chokes, rolls, ground techniques, wrestling, joint manipulation, stomping, submission holds and striking vital areas of the body.

“Mastering martial arts basics is usually accomplished through repetition, forms, sparring or fighting.”

Yes, martial arts can be a self-defense technique. But other benefits of learning and performing a martial art include improved:

1. Coordination and balance (leading to better posture)
2. Self-discipline (including the ability to concentrate on a task and conclude it)
3. Self-confidence
4. Cardiovascular health (a typical class may include jumping jacks, pushups, and stretching)
5. Muscle tone
6. Reflexes
7. Stamina
8. Mood (you will have less stress)
9. Fun!

According to experts, these benefits occur no matter what your age is.

In fact, experts say martial arts are a “fun way for both boys and girls to achieve fitness and focus…The martial arts actually help teach self-discipline and socialization skills,” according to parenting.com. “The belt-ranking system gives a child measureable goals to follow that are realistic to attain. The sense of accomplishment a child feels by mastering a new technique or graduating to a new belt follows him wherever he goes,” says livestrong.com.

Ready to try it?

The Warrenville Park District offers several Martial Arts classes that are enrolling now:
• Kid’s Tang Soo Do (ages 5-7); Tuesdays from 6-7 p.m. Sept. 4-Oct. 3
• Tang Soo Do Karate (ages 8+); Wednesdays from 6-7 p.m. and Saturdays from 7:30-8:30 a.m. Sept. 5-Oct. 6
• Tai Chi for Health (ages 12+); Saturdays from 10-11 a.m. Sept. 8-Oct. 6
• Adult Kickboxing (ages 19+); Mondays from 8:15-9:15 p.m. Sept. 10-Oct. 22

For more information, please visit our Web site (www.warrenvilleparks.org) or call 630.393.7279.

The Top 9 Mental Health Benefits of Physical Activity

Everyone knows that exercise can improve your physical health. But did you know that physical activity also can improve your mental health?

Experts point to the following ways exercise can help improve your well-being. Physical activity:

1. Reduces anxiety, depression, and stress
2. Improves your mood
3. Improves your self esteem, pride, and confidence
4. Keeps your mind off your problems
5. Gives you a sense of control
6. Improves cognitive function
7. Provides exhilaration and relaxation
8. Improves sleep
9. Offers opportunities to enjoy solitude or make friends and build networks

According to mayoclinic.com, “exercise probably helps ease depression in a number of ways, which may include: releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins), reducing immune system chemicals that can worsen depression, and increasing body temperature, which may have calming effects.”

The keys to enjoying mental health benefits of physical activity are to identify an exercise that you enjoy doing, set reasonable goals, and, if you’re having trouble staying motivated, figure out what’s stopping you from doing your exercise and address those barriers.

How much exercise do you need to get mental health benefits?

“Slowly work up to moderate activity for at least 2 ½ hours a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities – including daily chores – that raise your heart rate can be included. Find a pace that is comfortable. You can be active in blocks of 10 minutes or more throughout your day and week,” according to webmd.com.

Moderate-intensity activity is generally safe for most people, but if you have a chronic health condition such as heart disease or diabetes, or if you are age 65 or older, discuss your ability to be active with your doctor.