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Family Fitness Ideas for Summer

on Tuesday, 07 June 2016. Posted in Doctor of Fitness, Fitness

Think going outside to play is just for kids? Think again. It’s warm and sunny and the summer is full of great possibilities. Here are some fitness ideas the whole family can get into:

Spend a week at a national park or forest. You can hike, swim, mountain bike— the choices are endless. The family that plays together stays together, so they say. So why not take a family class? Most locations offer tons of classes to choose from, whether it be karate or swimming, skating or boating. NOTE: If you are over 62, disabled, in the military OR in the 4th grade, you can get a free or reduced pass for all National Parks and Federal Recreation areas here.

Even in the olden days, families needed something to do. Try to recreate the days of yore with old-time games like graces and hoop rolling. If you don’t want to invest in a premade kit, you can find everything you need to play for just a few dollars at your local hardware store. Or how about starting a family water battle? Part of the fun is choosing your weapons, and after that… let the games begin!

If the outdoors just isn’t your family’s thing, don’t give up hope. Instead, plan a mall scavenger hunt. Make a list of items, send everybody out to take a picture of their assigned item with their cell phones and then return to the starting point as quickly as possible.

Active vacations make for unforgettable memories and can help family’s bond. No one will remember that lunch at the beach, but they won’t forget the hike up the canyon or winning that epic water battle.

Happy summer!

3 Fun Fitness Apps to Change it up this Summer

on Tuesday, 11 August 2015. Posted in Doctor of Fitness, Fitness

How does that song go---? “Summertime....and the living is easy...”

Except maybe it's not. Maybe the kids are home for the summer, and the summer months are your busy time at work.  Maybe it's just too darn hot to even think about working out. Exercising is still one of the best stress-relievers, and if you try some of these cool fitness apps, you may discover that working out might be the most excitement you'll have this summer!

Zombies, Run! If you're a zombie fan, this is the app for you. Players walk, run, or jog anywhere (even on treadmills) and listen to both their mission and music through the headphones. Zombies are chasing you, and you'll have to increase your speed to escape. It’s interval training with an exciting twist. Available on iOS and Android, players can save their runs and track their progress online.

Spectrekking. Ever considered a career in ghostbusting? With this Android app, you can walk or run around using your phone's GPS and camera to find and catch virtual ghosts. The game offers statistics, awards, titles, records, so you can keep track of the ghosts you captured.

Fit-Quest Lite. Available on the iTunes store, here’s an app that's guaranteed to cause a giggle or two. Jogging in place, hopping and ducking will get the baby squirrel safely to the tree house. It’s a perfect fitness activity for the kids, and there's no reason why parents can't join in too!

With these creative apps, you can not only add some variety to your workout, but a more important thing: fun!

Staying Motivated To Work Out

on Tuesday, 04 November 2014. Posted in Doctor of Fitness, Fitness

Thick cobwebs are growing over the treadmill you bought last year. Your New Year’s resolutions, with all their fitness goals, have fallen by the wayside. Working out regularly is something that is easier said than done. Here are some ideas to keep you going when life starts to get in the way.

  • Don’t reward the result, reward the action. Rather than being discouraged that you can’t buy the new jeans because you haven’t lost the 20 pounds yet, buy a one-size fits all treat like new earrings or a pair of shoes when you’ve reached your workout goal. 
  • Treat yourself while you workout. No, that doesn’t mean heading for the nearest fast food shack. Instead, you can listen to your favorite songs or an audio book from your favorite author. Grudgingly going off to exercise now becomes stepping out to get reacquainted with a beloved classic.
  • Workout with a friend or family member. Exercising can often be a lonely experience, so why not bring a friend? A workout buddy can make exercising seem less like a grind and more like hanging out with a friend. They can help push you and in turn, you can help them along as well.

The treadmill doesn’t have to gather dust. Often the key to keeping a regular workout schedule is finding new ways to make it interesting and more importantly, fun!

Is a Personal Trainer for You?

on Tuesday, 02 September 2014. Posted in Doctor of Fitness, Fitness Training, Fitness

You’ve jogged along the same path for months but still haven’t noticed much difference when you look in the mirror. You’ve done so many sit-ups your brain is starting to go numb. Is it time to invest in a personal trainer to achieve your fitness goals?

A good trainer can help you create a program that meets your needs and teaches you how to maximize your exercise time. At the very least a trainer should be educated and knowledge about both exercise programs and proper nutrition. A trainer can:

  • Give you guidance on reaching your goals
  • Educate you about the different types of exercise programs including strength training and cardio
  • Motivate you to show up at the gym each session
  • Provide accountability and help you track your progress

Trainers come in all varieties. Look for one that is certified through a reputable fitness program or talk to your doctor for a recommendation. A trainer should have an updated certificate in CPR and first aid. Try to find one that specializes in the area in which you want to improve. For example, if you want to cut your time in a one-mile run, look for one with a background in cardio or running. Make sure he or she is a good listener and clearly understands your fitness goals. 

It’s always a good idea to check in with your doctor before starting a new exercise program.

If you decide you want to hire a trainer, check out our individualized programs here. We offer assessments, consultations, and custom training to fit any need. Contact us by filling out our online form today!

Family Exercise

on Tuesday, 29 April 2014. Posted in Doctor of Fitness, Fitness

Now that we're ready for spring, it's time to start doing things outside again. Exercising as a family, whether you have toddlers, teens, ‘tweens, or all of the above, doesn't have to be a boring chore. Use your brain along with your muscles to try some new activities that will get everyone in shape while spending quality family together.

Walking is good exercise for everyone in the family; if you have a dog, take Rover for a walk every evening after dinner. If you don't have a dog, take the family on an evening walk to look for dogs; young kids will love going on a safe family safari to search for the neighborhood pets.

Dont let rain ruin your exercise routine.

You can exercise indoors by turning the living room into a disco. Move the furniture in the family room to the side, so that there’s plenty of room. The kids can take turns being in charge of the do-it-yourself strobe light (give them a flashlight) while everyone else dances and sings to disco classics. It's energetic, it's fun, and everyone has a good time being silly.

Use the TV!

Another way to be active as a family is to turn your TV watching into an exercise plan. No more couch potatoes! You know how everyone heads out to the fridge for snacks when the commercials are on? You can use those minutes to stay in shape. There's time for a round of push-ups, sit-ups, marching, and follow the leader before the show comes back on the screen.

Growing your vegetables.

Spring is also gardening and yard work time; each child can choose a favorite vegetable to plant, water, weed, and take care of through the growing season. If they don't have a favorite vegetable, this might be a way for kids to see vegetables as fun food. Instead of being a family of couch potatoes, you can be the family that grows potatoes! If you don’t have a yard or it’s too shady, try container gardening - most vegetables grow well in containers.

Whether you and your family are indoors or outdoors, there are lots of ways to be active and have family fun.

Walk Your Way to Better Health

on Tuesday, 18 March 2014. Posted in Doctor of Fitness, Fitness

Walking is a simple form of exercise that can deliver great health benefits. Read on to learn why walking is so good for you, and get some tips on how to get your family moving.

Improve overall health.

Walking is a great way to stay healthy and prevent or manage serious medical conditions. It's a modest aerobic exercise that can help you stay within a healthy weight range. You’ll reduce your risk for heart disease and blood pressure problems. Studies show that active people lose less bone density and avoid osteoporosis. Walking may also reduce your risk for several types of cancer. On top of all these physical health benefits, walking just feels good. A walking routine can manage stress levels and emotions. 

Physical activity recommendations encourage 30 minutes of daily moderate activity to reach a total of 150 minutes each week. That might seem like a lot, but you don’t have to log it all at once. You can break it down into as little as 10 minute spurts of activity that won’t even cause you to break a sweat. A walk around the block before each meal will help you reach your goal in no time.

Walk anywhere, anytime.

You can walk almost anywhere, even in the comfort of your own home. Try walking from room to room, the length of a hallway, or even climb a flight of stairs for an extra challenge. Try to fit in some extra steps while you’re at work too. Substitute the stairs for the elevator. Park your car to maximize your steps to the office. A walking break can be a great pick-me-up when your energy fades at work or at school.

The best part is that walking is good for the whole family. Kids need to be active, and exercising together can make it a fun family time instead of drudgery. For more information, check out the We Can! initiative through the National Heart Lung and Blood Institute at They offer tips for incorporating more activity and healthy eating for busy families.

“A journey of a thousand miles begins with a single step.”It’s time to stop making excuses, and take the first step toward wellness.

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