WHEN IT COMES TO EXERCISE, DON’T LET SUMMER HEAT DEFEAT YOU

Well the first day of summer has come and gone, this means that hot and sometimes humid weather will be with us for the next few months. What does this mean for your workout routine? When the temperatures soar, our natural inclination is to stay inside, where it’s cool.  But doing the same old treadmill routine in your gym time after time can get pretty boring. You really do need to exercise outdoors because that’s where all the fun is!

Don’t even think about slacking off and not exercising at all, using the hot weather as an excuse. You have to keep up your workout schedule regardless of weather or seasons. If you let it slide, all those high-calorie summer splurges like mayo-laden potato salad, greasy brats, cold beer, and ice cream, will make you pile on extra pounds.

The important thing, is to cool down your summer workout by taking some sensible precautions to protect yourself from the sun and heat. Just as you wouldn’t go outside in the dead of winter without proper gear and preparation, the same holds true for the summer.

For a healthy “fun in the sun” experience I suggest the following:

If you have health issues, ask your doctor if you can work out outdoors. That’s a good advice for anyone starting a new exercise program, at any time of year.

Schedule your workout early in the day (before 10 a.m.) or later (after 6 p.m.) when it’s not as hot. Many fitness boot camps offer both morning and evening sessions.

Wear exercise-appropriate clothing. While cotton may be comfortable, it traps sweat and perspiration, clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a better choice.  Also, make sure to wear a hat and a pair of sunglasses.

Protect your skin from harmful sunrays with a high-SPF, waterproof and sweat-resistant sunscreen, even if it is cloudy or hazy outside. Apply it to the whole body, not just the face.

Drink often. Hydration is essential during a summer workout, so you should drink water before, during and after your routine, even if you are not thirsty. After a particularly intense or sweaty session, switch to a low sugar drinks containing electrolytes - Coconut Water is a great alternative – those important salts, minerals and other chemical compounds that replenish the depleted fluids.

Remember: summer’s ‘here today, gone tomorrow.’ So take advantage of the great outdoors while you can.

All About TACTIX Method Fitness

The fitness and martial arts industries have never been closer than they are today.  In the past, martial arts had its unique following, and fitness fanatics had their own way of getting in shape.  Due to the rapid growth of MMA (mixed martial arts) and fusion type exercise programs, an interesting blend has emerged.  The latest entry into this hybrid space is TACTIX, which calls itself "the perfect blend of martial arts fitness, boot camp intensity, practical self defense, bodyweight exercises, metabolic conditioning, and dynamic flexibility."

First, let’s review the martial arts aspect.  TACTIX uses a very specific blend of MMA conditioning, Krav Maga, Kung-fu and Muay Thai.  If these names don’t mean much to you, just know that they are some of the world’s most effect forms of martial arts.  The fitness component is a combination of dynamic flexibility (think martial arts yoga), fitness boot camp training, and a lot of core work.
 
There's no fighting, sparring or combat of any kind in TACTIX. There are specific drills that require working with a partner and striking pads, but it's all in good fun. TACTIX is about having fun, shedding pounds, and learning some realistic self-defense techniques.

If you are interested in experiencing TACTIX for yourself, Get more details by visiting his website at http://www.TACTIXofPhoenixville.com or by calling 484-202-0010.

Clothes That Fit, Will Help You Stay Fit!

Did you spring-clean your home but forgot about those worn-out sneakers and old workout clothes living in your closet? Spring is a good time to update your exercise wardrobe, especially if your current clothes and shoes have seen better days.
 
You might think your exercise attire is not all that important! However, wearing the right kind of clothing can optimize your workout.

Many people believe that what they wear during a workout is not as important as the workout itself.
It’s true that the main focus should be your routine. Certainly, it is not necessary to be fashionable or trendy while exercising. But wearing ill-fitting clothing or garments made from wrong materials that chafe or irritate your skin can impact your comfort, flexibility, and performance. And, in some cases, they can even cause injuries.

When shopping for new exercise apparel this spring, pay special attention to the material, functionality and fit:

• “Cotton is a wonderful fabric for every-day wear, but not for a workout. It traps sweat and perspiration, weighing down your garment and clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a much better choice not only for clothing itself but also for socks, hats, and even underwear.”
• “Materials are very important but so is the fit – your clothes shouldn’t be so tight that they constrict you or limit your range of motion. Usually, garments that have some stretchable spandex will be most comfortable during exercise.”
• “Make sure your clothing is activity-appropriate. Baggy pants might be right for running but not for cycling. Generally speaking, you can’t go wrong with Capri leggings and a fitted top – they are great for any type of workout or sports activity.”
• “Feet can make or break your exercise routine – there is nothing worse than working out with painful blisters or other foot injuries.  That’s why a pair of comfortable, well-fitting workout shoes should be your top priority. It is recommended to replace your workout footwear every five to six months, and you don’t have to pay big bucks for toning shoes. There’s no proof that these expensive sneakers provide a better workout than traditional sports-specific footwear.”

The bottom line is, that if you wear appropriate clothing, you will get much more benefit out of your workout.

Tactix What an awesome workout!

Ok so last night we had another free Demo of our Tactix class.  What an awesome workout.  This is not another Cardio Kickboxing class, you learn so much more and you don't even hear the music.  I took the class myself to experience what our clients have been loving.

Your heart rate is slowly elevated with the warm-up and dynamic stretching and I was already starting to sweat. Since most were new we learned proper kicking and punching techniques.  I learned how to put my power into the moves; deep lunges to front snap kicks, rotating elbow strikes. You truly get a sense of finding your inner strength and can picture how these moves could be used in self defense.  And of course the sweat is just pouring off you at this point, your heart rate is at maximum levels.

Just when you think you are ready for a break then came out the mits and pads, and the adrenaline comes back and you are ready for more.  Using your power against the pad, while your partner is straining to hold it steady.  What an amazing sense of power and control you experience by directing your energy into the pad. Jab, cross, heal strike, elbow strike again... Wow it is just amazing what kind of core strength it takes to get those kicks and punches to land just perfectly on the pad.

Now your ready for a break, oh no now we need to do our adrenaline drills... Ok I have it in me the adrenaline is still rushing through me.  So we run, speed punch, then run back and speed punch again.. not done yet add a jump squat, not done yet add a burpee almost done... 5, 4, 3, 2, 1.. Phew... Are we done? No, it's time to do some more core work then finish with an awesome stretching and flexibility sequence.
After experiencing the Tactix class for myself I could truly see why it could be addictive. I used every muscle in my body and boy was it awesome.

So if you are tired of the same old workout class, find a Tactix class near you.  http://www.jmbfitness.com/TACTIXtraining.php

WHEN IT COMES TO EXERCISE, THREE (OR MORE) IS A COMPANY

You know that regular physical activity is good for you. What you may not know is that the company you keep while you work out is just as important.

       

New research suggests that you get even more benefit from your exercise routine if you work out in a group. Studies found that social isolation could decrease or delay the benefits of exercise; on the other hand, camaraderie helps create new neurons in the area of the brain associated with learning.  Earlier studies also suggest that group exercise unleashes a flood of endorphins in the brain, which create a natural “high” – the reason why they are known as “feel good” hormones.
       
If you prefer to work out alone, that’s fine; it’s certainly much better than not exercising at all, however, as the study’s findings show, exercising in a group setting offers many more advantages.
       
Here are four of the numerous benefits of a group workout are:
Encouragement and motivation. “When you exercise alone, you have nobody there to keep you honest and you might be tempted to throw in the towel.  Your group will encourage you to keep going.”
Support. “Don’t underestimate the importance of emotional support you can get from your fitness buddies and your trainer. Just like in any social situation, doing activities with other people is more stimulating and fun than going it alone.”
Shared goals. “Whether it’s losing those extra ponds, or improving strength and muscle tone, you know others in the group are trying to accomplish the same goals. That creates a wonderful bond.”
Self-esteem. “The combination of improving your fitness, meeting new people, and keeping up your energy level with the others in your group will give you a great confidence boost.”

By incorporating interval, strength, endurance, and flexibility drills, the camps provide a total body workout. Everyone works to keep you on track and feeling good about your progress. Another perk, is that boot camp sessions are less expensive than many gym memberships or personal training sessions, an important consideration in this sluggish economy. No wonder the American Council on Exercise and American College of Sports Medicine have been naming boot camps as one of the hottest fitness trends for several years running – including in 2011.