Fitness Articles & Tips, Workout Ideas, Mental Health, Healthy Lifestyle - Impact Fitness Wear

Articles

1/27/12: Dehydration - How Does it Affect Your Mood?

January 27, 2012:  Dehydration Can Worsen Women’s Moods According to New Study

A recent study published in the Journal of Nutrition suggests that dehydration can have a negative impact on moods. This study evaluated the moods, concentration and cognitive functioning in 25 women who were either mildly dehydrated or optimally hydrated.

The researchers found that dehydration was one of the most influential factors in causing headaches and difficulty focusing on various tasks. Additionally, the women who were dehydrated during the study were more likely to have dampened moods. The women faced these problems whether they were resting or exercising.

Research on Dehydration:

The subjects in the study had hydration levels that were about 1% below the ideal hydration levels. Nevertheless, the changes in their moods were noticeable. This led researchers to speculate that they may have had more mood problems if they had been more dehydrated.
Dehydration and Fatigue

A similar study was published by Rosalie Marion Bliss of Tufts University in 2009. Bliss found that dehydration seemed to be a leading cause of fatigue among female athletes. Bliss’s study also evaluate male college athletes, but the association between dehydration and moods wasn’t as strong with male athletes.

The study stated that the levels of dehydration that the participants experienced could be common among many people in their daily lives. Many people would feel dehydrated simply because they failed to drink enough fluids during their days. According to a study in 2000, only 34% of Americans drink the recommended daily dose of water. People also fail to properly hydrate themselves after exercising.
Myth of 8 Glasses of Water Per Day?

Of course, the previous study was based on the assumption that people need 8 glasses of water a day. Many researchers have since shown new evidence that shows that is likely a myth. Nonetheless, it is likely that many Americans still fail to consume enough water on a daily basis.

Time has argued that if people experience a drop in their mood after exercising, they should consider drinking more water. Consuming drinks without caffeine or alcohol remains the best way to fight dehydration.

(Note - Although the study didn’t consider the impact dehydration would have on men’s moods, researchers assume that the same phenomenon would be experienced by men who were dehydrated as well.)

Article By:  Kalen Smith

Can Your Metabolism Be Changed?

Metabolism: Can We Control It?

The body’s metabolism is a unique process for each individual person.  No two people metabolize food at the same rate therefore no two people have the same metabolism.  We all use our calories at different rates, with different results.  Our metabolism, like our fingerprints is unique to each of us.  But the need to understand and accommodate this metabolism is an issue that we all face.

The dictionary defines metabolism as the sum of all biochemical processes involved in life, or the sustaining of life.  In application concerning our health, metabolism is related to the intake and use of food.  In reference to the case in point it is our ability to utilize our food to the fullest extent.

Right now, the greatest results in raising our metabolism come from exercise and building our muscle mass, while reducing our body fat.  Adding more muscle to the body, in turn causes us to burn more calories, and this helps to elevate our metabolic rate.

Our metabolism functions also depend on how well we have taken care of our nutritional needs. Some people have really high rates of metabolism.  In other words, when they consume food, their bodies burn it up almost as fast as then consume it.  Then there are those of use who use our food intake so slowly, as to not even notice that we’re burning calories.  These people who burn quickly are often slim and trim, the people who burn more slowly are the people with a tendency toward obesity.

For years, people have sought ways to raise the metabolic rate.  If you can raise someone’s metabolic rate, you are then better able to control the burn of calories, especially for overweight or obese people.  This would make the goal of better or improved health a much easier reality for those people.  Efforts to date have produced very little results.  There are foods that we can consume that naturally raise our metabolic rate, but not to a great extent.  What we need is a way to directly alter the rate.  We need to be able to raise our metabolism to a point where we can actually see a benefit.

This is where the effort to stay physically fit and active provides tremendous payoff. Over the course of your life, if you stay active, exercise, and maintain optimal health for your muscles, you will see a tremendous difference in the rate that your body metabolizes food.  As people age, their metabolism quite naturally slows down.  The greatest way to prevent this from happening is through exercise and staying fit.

The best way to date to control our metabolic process is through proper nutrition, daily exercise, eating the foods known to have an effect on our metabolic rate, and plenty of rest.  The metabolic process can be indirectly controlled by the methods we just discussed.  The more healthy and fit you are living day in day out, the more energy you have, the better you look and the better you feel!!

Article By:  Micah LaCerte

Tips for Prenatal and Postnatal Fitness

Exercise is good for everyone, especially if you’re a mom–even a pregnant one. You can work out your entire pregnancy, and thereafter.  Here are tips to take you through the nine months of your pregnancy and the nine months following childbirth.

Prenatal Exercise

The most recent research shows that exercise is beneficial for mom and baby during pregnancy. So long as there are no contraindications (ask your doctor), you should be able to work out throughout your pregnancy.
The purpose of exercise changes at this time of your life. Instead of working out to tighten up, you work out to loosen up (for childbirth).  Exercise should be stress relieving, not stress producing. The exercises you choose should get your heart pumping, stretch your body, and help you manage weight gain. It will also help prepare you for the “marathon” of labor and delivery. Your pregnancy and labor will be much easier if you’re fit.

If you have already been working out, you can probably continue your current routine. If you are new to working out, you should start slow and gentle.  Popular modes of exercise during pregnancy include walking, water workouts and prenatal yoga classes. The most important thing is to listen to your body — If the exercise doesn’t feel right, don’t do it.

Modifications During Pregnancy:

1) Watch your intensity during pregnancy. This is not the time to go for the burn or work until exhaustion.  A good indicator is a talk test: If you can talk through your exercise, you’re probably at an appropriate intensity.  If it feels too difficult to talk, you’re working too hard.

2) Be careful with physical sports that could knock you off balance–such as skating or skiing–and of sports that could risk physical trauma such as hockey or rock climbing.

3) Do not become overheated. Your baby does not have a way to cool himself. Wear light-weight, comfortable maternity workout clothing and hydrate, hydrate, hydrate!

Warning Signs:

Please stop exercising and go see your doctor if you experience the following:

* Excessive Fatigue
* Dizziness
* Shortness of breath
* Feeling Faint
* Vaginal Bleeding
* Contractions
* Unusual absence of fetal movement

The 9 Months After Baby

Seventy percent of moms are unsatisfied with their bodies even nine months after giving birth. Even those lucky few who do take off their pregnancy weight don’t necessarily regain their same body composition. No matter how fit you are throughout your pregnancy, you’ll need special training for your new role as a mother. Pregnancy and childbirth can wreak great challenges on your body, all which are reparable with a sound exercise program.

Very soon after childbirth, most doctors say new moms can start out with a program of gentle stretching, slow walking, abdominal contractions and Kegel exercises. Your body is a good barometer and will tell you when you’re doing too much through increased vaginal bleeding. If that happens, it’s time to rest and relax some more. Build back to a fitness program very slowly. Most doctors will recommend that you wait six weeks after childbirth to begin a formal exercise program. The nice thing is that you don’t have to leave your baby to get in your work out.

Front Pack Carrier Workout

A must-have for every new mom is a front pack carrier. These handy holders let mom carry baby around and keep her arms free. Baby loves the motion and being close to mom, and mom loves the freedom. What moms might not realize is that that same carrier can also be a great work out. Because baby’s weight is evenly distributed, it adds a functional weight to the workout. The only downside we can find with a front pack carrier is that it can wreak havoc on your posture. New moms already suffer from posture problems aggravated from feeding, picking up baby, car seats and more.  The best way to use a baby carrier is to focus on stretching the chest area and strengthening the upper back.  When wearing the carrier, regularly contract your shoulder blades, bringing them together as if you were squeezing a pencil. Keep shoulders down and back, and neck long and relaxed. Exercises you can do with a front pack carrier include lunges, plie squats and wall sits. Obviously, baby’s safety comes first.

Stroller Workout

Every new mom has some type of stroller. Not only is it a great mode of transportation, it makes a great workout. You can get a great cardiovascular workout while walking or running with your stroller, and you can get a great strength workout by doing lunges or squats. Pushing a stroller incorrectly is a sure way to sabotage your posture and to wind up with an injury. Take an inventory of your body from head to toe. Here are some stroller workout tips:

1)  Walk with good posture at all times.
2)  Keep shoulders low and pulled back.
3)  Lead with your chest. Imagine that you have a string attached at your sternum (the bone between your breasts) and it is pulling you forward.
4)  Hold in your abs, not your breath.
5)  Keep a soft bend in your arms and keep wrists in neutral alignment.
6)  Stroller Stride: When walking, feet and knees should be facing forward. You can do long, powerful strides and/or short, quick strides. Work at an intensity where you are a little out of breath but not so out of breath that you cannot talk during your work out.

What we won’t do for ourselves, we will most likely do for our children. Taking care of yourself is a gift for your children from the time they are within you. They benefit from your health, your energy and you as a role model!

Article by:  Lisa Druxman

Importance of Walking for Fitness - Walk Off The Pounds & Lose Weight

Importance of Walking for Fitness - Walk Off The Pounds & Lose Weight

With all of the craze over aerobic type exercises and the emphasis on weight training, walking has kind of gotten left in the dust. The mentality that walking is just a waste of time in not accurate. Those other exercises are powerful ways to boost ones metabolism, lose weight, and create an overall healthier lifestyle, but walking has its own little set of benefits to offer.

For starters, some people simply do not have the stamina to jump right into a major, high intensity workout regimen. If you are very overweight or have simply been inactive for a long period of time, trying to train like a bodybuilder right out of the gates is not only impossible, but also potentially very dangerous. In addition, even if you could manage to force yourself through one workout without seriously injuring yourself, you’d be absolutely miserable. This would make you that much more likely to give up exercise altogether since it isn’t something you either enjoy or are good at.

Walking provides a kind of entry level position for first time fitness followers or for people who are trying to get back in to a healthier lifestyle. It’s also a great, low-impact exercise for those who suffer with joint pain. But walking isn’t just for beginners. It’s got some great benefits even for those who are hitting the gym 5 times a week and are in perfect health.

Here are a few health statistics that might have you rethinking your workouts and getting outdoors this spring to walk:

1)  22% lower death rate with walking 9 miles per week.

2)  18% coronary disease risk decrease with half an hour of walking per day.

3)  35% decrease in risk of heart attack or related death.

4)  34% decrease in the risk of a stroke.

That’s some pretty powerful stuff there!  These are certainly some good reasons to start incorporating a walking regimen into your fitness routine.

Also, try to look for opportunities during normal daily activities to get in a few extra steps:

1)  If you live close to town, walk down to the store rather than drive. A mile or two in each direction shouldn’t take you too long to complete, and as long as you aren’t trying to carry a week’s worth of groceries back, you’ll do fine.

2)  And then there is always the excellent advice of parking further out in the lot and taking the stairs rather than the elevator.

3)  Go for a brisk walk around the building during your lunch hour.

There are really hundreds of different ways to add some steps to your day without putting an extra strain on your schedule.   Do it for your mental and physical well-being.   Now is the time to take control of your health and start walking!

By: Daniela Vannucchi

Shop Women’s Fitness Apparel for Walking

10 Simple Tips To a Healthier & Happier Family

There are few things in life that I know for sure, but one thing I am certain of is that all of us want healthier, happier families.  As a mother myself, there is nothing I enjoy more than seeing the innocent smile on my daughter’s face, or hearing the delighted laughter of her older brother.  It is natural to want the best for our children and our families, and that includes creating a atmosphere of fitness and health within our homes.

Healthy children are naturally happier.  They are more active, they perform better in school, they are better behaved, and they tend to be more obedient.  A healthy child also has a higher likelihood of being a healthy adult later in life.  Creating an atmosphere of health within your home can be simple.

Following is a list of 10 simple things that you can do to make your family a healthier, happier family:

1.    Take your children (or spouse) grocery shopping with you and allow them to pick new fruits and veggies to taste.
2.    Teach your older children how to read food labels, especially looking for sugar content.
3.    Plant a garden with your children and let them help take care of it.  The garden does not need to be big, even a few potted tomato plants will be enough to teach your family to appreciate fresh produce from a little effort.  When you grow it yourself it always tastes better!
4.    Get rid of the high sugar soft drinks and flavored drinks and replace them with good old water.  Your kids will actually do better in school if they drink water.
5.    Trash the processed treats and replace them with something yummy and healthy.  Some of our favorites are fresh fruit, vegetables, string cheeses and greek yogurt.
6.    Start incorporating more whole grains which provide many health benefits and better nutrients than refined grains.  Some whole grains to make the switch to include:  brown rice, whole grain crackers and breads, oatmeal, barley and whole grain pastas.
7.    Take a cooking class together and invite the family to help make the family meals.  Not only can new skills be learned for later on in life, but cooking together opens up the dialogue to talk about different foods, why you chose them, and their health benefits.
8.    Discuss nutritious foods not only at home, but at restaurants, vending machines, school, sporting events and gas stations. Help them recognize that there are nutritious choices everywhere you go!
9.    Reduce the screen time and get everyone moving!  Go for a walk, play frisbee, go for a family bike ride, play tag, go bowling, go swimming, etc…  Your kids will love the opportunity to be active and they’ll love doing it with you!  Just remember, if you tell them it is exercise they will rebel, but if you just go out to have fun that is exactly what you will have.
10.    Get your kids to bed earlier so they can get a good nights rest.  Depending on their age, a child needs anywhere from 8 - 14 hours of sleep per day.   A well rest child is happier and more productive.

Do not worry about doing all 10 things at once.  Pick 2 or 3 items from the list that you can incorporate over the next few weeks.  Introduce the ideas slowly and over time, so that it is easier and more natural for your family to embrace the changes.  Be consistent, stay focused and watch as these tips help your children and your family become healthier, and by default, happier!

Article By:  Trish Allen,  Co-Founder of “Live the Life” and Author of “Healthy Mama, Happy Mama“

Staying Mentally and Physically Healthy

Our mental health is just as important as our physical health. When one or both are out of balance it can seem like your world is caving in.

Here are some tips to maintain a good balance and stay on top:

1)  Rest and Relax:  Your body needs to take breaks and step away from all the “stuff” that fills our daily lives. Spa treatments, a hair cut, retail therapy, a short day trip or a long car ride can make the difference. You don’t have to spend a dime either. Cook a nice dinner for the family and eat together, play cards with the kids, watch a movie or invite friends over for a casual get together.

2) Exercise: Even exercise does double duty. While you exercise, your body releases endorphins. Endorphins, our bodies own painkiller, relieve stress, improve mood and concentration as well as temporarily relieve pain.

3) Friends & Family: Make appointments to spend time with your friends and family. Sometimes when things are troubling you they can offer a fresh perspective to get you back on track. No one knows you better and what to say to lift your spirits.

4) Eat right: This will never go away. Our bodies function at their best when they are fueled by proper nutrition. Eating fast food and treats all the time effects your brain chemistry leaving you feeling down and out.

5) Journal: Write down the good and the bad. Logging trips with friends and family or all of your children’s funny comments is a great way to keep your spirits up when your feeling blue. When things seem to be really bad write them too. When your out of the funk, you can read about the unhappy times and try to avoid going back.

6) Love:  Love yourself. You truly are your own best friend. Count your blessings that you are here and wish for wisdom to do you best. It doesn’t matter what you have done in the past, what size you are, what job you have or who your partner is. You are worth every second of the day. You deserve happiness, health and love. Share the love.   Tell someone how much you appreciate them or how good they look today.

How do you keep it all together and stay grounded when times are tough?

Article by: Carin Lane

Spring Training Fitness Tips - Ease Back into Shape for Summer

After a long winter of reduced activity or inactivity you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of the last season.  But such enthusiasm often leads to early season injuries.  If you changed your routine for the winter, you need to get back into shape slowly.

Here are some tips to keep in mind as you head out the door this spring:

1)  Slow but Steady — Don’t succumb to the weekend warrior syndrome. Try to get some exercise 3-4 times per week on alternate days. One of the best ways to get injured or sore is to go hard all weekend and do nothing during the week.
2)  Monitor Your Level of Exertion — Use the perceived exertion scale (0-20), the talk test, or the heart rate range to help you determine an appropriate intensity level. Stay at the lower end of the scale (11-13) and build up over several weeks.
3) Increase Your Training Slowly — Increasing training (mileage, time or amount of weight lifted) more than 10 percent per week increases your risk of injury. To avoid this, increase your training gradually over the weeks.
4) Avoid All-Out Efforts Until You Build a Solid Base of Fitness — Depending upon how much inactivity you had over the winter, it could take as long as 6 weeks to re-establish a solid fitness base. Start your exercise program with slow, steady aerobic sessions. When you add intervals or all-out efforts, make sure you allow enough rest and recovery (at least 48 hours) between those hard effort training days.
5) Follow a Training Program and Keep Records — If you really want to build back up to optimal fitness, it helps to establish a training plan and stick with it. There are many training programs for all types of sports and having one is not only good motivation, but it helps keep you from doing too much too soon.
6) Cut Yourself Some Slack –  If you took the winter off, don’t expect to be back to peak fitness in a week or two. It’s ok to go slow and just enjoy being outside again. There’s plenty of summer left, so don’t worry about going a bit slower in the beginning.
7) Train With Others at Your Fitness Level — If you can find a few people with the same fitness level and goals as you it can help kept you progressing at a good pace. Training with those who are farther along will only encourage you to overdo it, get injured or feel ‘behind’ in your training. Workouts with more fit people can be motivating and help you improve, but only after you have a good solid base to work with. Otherwise they can be harmful.
8)  Remember to Have Fun! Keep in mind that this is Spring Training which is a time for fun, light-hearted exercise. You aren’t competing and you aren’t burnt out yet.  So just relax and enjoy your activity!

Article By: Elizabeth Quinn

Maternity Workout Apparel - Exclusively at Impact Fitness

Are you pregnant or know someone who is expecting?  Until lately, finding fun and fashionable workout wear for maternity has been very challenging.

Last year, we released our first line of Maternity Workout Clothes for Women and it has taken off like mad!  Women everywhere have expressed that they want to stay fit and feel great during their pregnancy and without flattering, good fitting maternity workout apparel it was quite discouraging.

This year, we will be extending the Maternity line and adding new tanks, shorts, capris, and long pants.  Look for new styles to be arriving late spring 2011.   We will have Maternity Workout Clothes for Yoga, Pilates, Tennis, Gym-Fitness, Hiking/Outdoor Active Lifestyles, and much more!

Shop Maternity Workout Clothes Now!

All the Best,

The IMPACT Team

So WHY IMPACT?

People who have been shopping with us since we started back in 2001 are always saying, “Everywhere I go, I am asked about my great workout clothing!”  So, if you are an “Impact Regular” we don’t have to convince you what makes IMPACT so great.  But if you are here for the first time and looking for reasons WHY to join our ever-growing crowd of fans, listen up…..

Have you ever spent hours in sporting goods stores, department stores, maybe even specialty boutiques in hopes of finding the perfect workout pant or top?  Or better yet:  you just got back into your workout routine, have found a class or two at your local gym that you love, but every time you are get ready to go you hunt through your drawer of “old school” workout apparel in the hopes that something cute will pop out at you.  And it NEVER does.  Everything you have is faded, worn, out-dated, and let’s face it:  doesn’t fit or look the way you want it to.

Why is finding a great workout apparel so challenging?  This was the question I pondered over and over again.  If I am athletic built woman, why is there NOTHING out there to fit me the way I want it to!?!  As my search continued, I found myself saying things like, “I love the fit of this waistband on this pant, but the leg is too tight…”, or “Wow, this top could be really cute….if it were only 5″ longer in length and had a better support bra.”

This is how IMPACT came about.  Women need to have other women creating and designing fitness apparel that fits and flatters in all the right places.  And I am not just talking about one specific “fit” or “type” of woman — we all want to find cute, flattering fitnesswear.  Thin, curvy, athletic, tall, short…. we all deserve to be able to find great fitting workout apparel that we love!  That is exactly what you will find here.

So, what is it about IMPACT that makes our apparel so great?  We have taken the extra time and attention to create bottom styles that are stylish and slimming and top styles that can be worn in or out of the gym.  We are continually listening to you, our clients, about what you want.  Longer, fuller tanks - you got it.  Something for those who don’t want a tank, but still want a feminine style - you got it.  Something for those who want to minimize the rear and thighs - you got it.  The list goes on and on.  We use only the absolute best fabrics in the industry — fabrics that many other companies don’t use simply because they are more expensive to buy — but we consider them a value to YOU, our valued friends and clients.  Our items stand the test of time, washing and wearing, more washing and wearing, and still more washing and wearing.  Our fabrics are a value because they hold their color and shape and they really last.  All of our product is created, designed, and manufactured in the USA and we are very proud of it!

If you haven’t yet shopped with us, I hope you will take a look at our great line and find something to try.  I am confidant that you will find it as money well spent.  Trust me — I’ve been the one to buy 5 tanks “because they were such a great deal” only to be sorry later when they have shrunk and faded after 2 washings.  Heck, I didn’t really love the fit of them in the first place.  If I had only saved that money and actually found and bought a couple items that I loved.  Items that would last and that fit exactly how I want them to.  That is what you will find here — amazingly comfortable, great fitting fitnesswear.  A value that I know you will find and love.

Yours in Fitness,

Megan and the IMPACT Team