Workout Wednesday Tip: Stair Climber

The use of stair climbers has become very popular for use in aerobic workouts. The idea of climbing stairs for fitness is not new. Its roots trace back to coaches and athletic trainers using bleachers and other flights of stairs to help condition athletes.

Stair climbers are designed to maximize aerobic conditioning. Aerobic conditioning involves an exercise routine that uses large muscle groups for a specified period of time in a rhythmic pattern.

Here are a few tips to use the stair machine properly:

To maintain proper climbing posture, you should lean forward slightly from the hips with your back straight. At no time should your lower back be rounded. Look forward, keeping your eyes on the stairs looking down only occasionally.

It is best to start the stair climber at a lower step rate and gradually work up to a stepping rate that will elevate your heart rate to your target heart zone. Keep your whole foot on the pedal so you’re not over-working your calf muscles. Take even, moderately deep steps during your workout. You can also alternate between a slower, deeper step routine and a quicker, shallower stepping motion.

Stair climbing is a lower-impact alternative compared with jogging or running. If done correctly, stair climbing provides an aerobic workout, and helps tone muscles in your calves, thighs and buttocks.

For more information: http://www.trainwithcorey.com/

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Holiday Foods

You don’t need to give up all your favorite holiday foods this season if you keep in mind portion control. By downsizing your portions, you’ll be able to enjoy your holiday favorites. Using these simple tips, the holidays will still be enjoyable:

· When you attend a holiday buffet, remember to fill two-thirds of your plate with fruits, vegetables or whole grains. The final third should be meat, fish or poultry. This will leave less room for the higher-calorie items and will add bulk to your meal, helping you fill up more quickly.

· Skipping meals before a holiday feast sounds like a good idea in theory. You might try to use the justification that if you don’t eat any calories all day, you can really splurge on a holiday spread. However, following this practice could lead to weight gain during the holidays.

· Use familiar items to gauge your portion sizes. A deck of cards, for example, is about the same size as a 3-ounce piece of meat. A tennis ball is about the same size as a sensible serving of mashed potatoes.

· Pace yourself through your meal. Eat slowly and participate in the conversation to give yourself a chance to enjoy the meal and feel full. Pay attention to your body’s cues. If you feel full, it is time to stop.

It may be difficult to lose weight during the holidays, but it’s not difficult to maintain weight. Portion control really is the key to control splurging on holiday foods you love without the extra weight gain.

Source: Washington University in St. Louis

For more information: http://www.trainwithcorey.com/


**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Part 2 of Being In Shape

We talked earlier this week about signs or symptoms of being out of shape. Since you know if you might be out of shape here are the many benefits of being in shape.

1) It is easier to do everyday tasks. Expending less effort taking out the trash, cleaning the house or doing some yard work will give you more energy to do the things you love, like taking a long walk on the beach or playing with your children or grandchildren.

2) You will sleep better. If you are in shape, you are less likely to be overweight which causes its own sleep problems. Also, with exercise as an outlet, you might have less anxiety leading to a better more restful sleep.

3) You might need fewer medicines and trips to the doctor. People who are in shape naturally have lower blood pressure and healthier immune systems so they don't get sick as easily. Being in shape improves the quality of your life especially as you age. You'll be able to stay active and it allows you to stay focused on your health.

4) Self confidence - people who are in shape are more confident. Taking care of your body gives you self-esteem. When you look good you tend to feel good.

5) In shape people are described as happier. They feel good about themselves and that good feeling helps them deal with everyday ups and downs. Being in good physical shape not only benefits the body but it’s good for the mind and spirit.

If you are already in shape it is worth the time and effort it takes to stay in shape. If you are not in shape it is time to get started. Take it slow - one step at a time and soon you will also start to reap the benefits of being in shape





For more information: http://www.trainwithcorey.com/


**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Being in Shape

Many people believe that as long as you are not overweight, you’re in good physical shape. Being in good shape consists of being able to do the everyday activities that life requires you to do without aches and pain and feeling short of breath. If you’re having a hard time running errands, playing sports, playing with your children or grandchildren or doing as something as simple as taking a bath, you may not be in optimal physical condition.

Here are some other potential symptoms of being out of shape:

• You feel out of breath after walking up a flight of stairs.
• Your heart continues to pound for ten minutes after exercise.
• You feel exhausted, weak, or shaky after a few minutes of hard work or exercise.
• You have frequent muscle tension or tightness.
• You feel unusually tired the next day after exercising.
• You have poor muscle tone (for example, your muscles feel soft).
• You feel tired and run down most of the time.

Later in the week I will talk about the benefits of being in shape and how it can help you.


For more information: http://www.trainwithcorey.com/


**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Workout Wednesday Fitness Tip- Running Form

No matter where you are running, on the treadmill at the gym or at the track, it’s important to use the correct form. Improving your running form can help you run quicker, more efficiently, and with less stress on your body. Here are a few tips to work on perfecting your running form.

Look Ahead
Don't stare at your feet, your eyes should be focused on the ground about 10 to 20 feet ahead of you.

Land Midfoot
Try to land on the middle of your foot, and then roll through to the front of your toes. If you land on your toes, your calves will tire quickly and you may develop shin pain. Landing on your heels means you have over-strided, this wastes energy and may cause injury.

Keep Your Hands at Your Waist
Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Holding your hands too high may actually tire you out quicker by increasing the tightness and tension in your shoulders and neck.

Check Your Torso
The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back straighten to allow you to run in an efficient, upright position.

The proper position of your torso also helps to your hips to be in the ideal position. With your torso in an upright and straight position, your hips naturally fall into proper alignment.

Rotate Arms From the Shoulder
Your arms should swing back and forth from your shoulder joint, not your elbow joint.

Keep Arms at Your Side
Don’t swinging your arms side-to-side. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Imagine a vertical line splitting your body in half -- your hands should not cross it.

For more information www.trainwithcorey.com/

Give The Gift Of Train With Corey This Holiday!

Now that the turkey is done and Santa is making his list, it’s time to think about what gifts to give. Why don’t you give a gift that will keep on giving long after the holidays are gone? I also know everyone is trying to save money and I am going to help you with that too. Just think of me as "Fitness Santa" as Train With Corey will be offering discounted gift certificates just in time for the holidays!

- $50 gift cert = PAY JUST $40
- $75 gift cert = PAY JUST $60
- $100 gift cert = PAY JUST $75
- $150 gift cert = PAY JUST $100

These certificates will be good for any Train With Corey session packages purchased between 12/1/09 and 1/31/10. New customers only.

It couldn't be more convenient to shop for your favorite fitness buff. Stop into our new location to pick one up in person, contact us by email info@trainwithcorey.com, or call 610-505-2262.




For more information www.trainwithcorey.com/

Local Author Sharing Hope for the Holidays with New Book titled They’re Not Gone.

Local author, A.P. Morris, is releasing a non-fiction book, They’re Not Gone, to coincide with the holiday season.

They’re Not Gone shares stories of 13 people whose loved ones passed away and their eventual ‘reconnection’ through the assistance of local Psychic Medium, Ricky Wood. Each story contains ‘evidence’ that their spirits are still very much alive. Wood delivers specifics from names and dates to mannerisms and jokes to verify the spirit who is communicating.

“I wanted to share my story to give others hope, especially during the holiday season when missing them can be even more difficult. I am now 100% positive that our loved ones don’t vanish with death, they are still very much alive,” Morris said.

A.P. Morris’s story in the book tells of the loss of her brother to suicide when she was just 16
years old. After hearing from him through Psychic medium Ricky Wood, her life was transformed. Ricky Wood referred to a nickname of her brother’s that she had never told a soul about, allowing her to know definitively that he was still ‘alive.’

“I spent so many holiday seasons sad and depressed because I missed my brother so desperately. If I’d only known that he wasn’t just gone, I think it may have been a whole lot easier for me,” A.P. Morris, author, said.

Each story offers a different type of love, loss, and lesson. Whether you’ve lost a child, spouse, parent, or great friend, there is a relationship that everyone can relate with. Following each story, there is a question and answer section where the reader gets to learn more about Ricky’s beliefs based on his years of experience working as a Psychic Medium.

“I’m very excited to have the opportunity to share some amazing true life stories. The information contained in this book could change so many people’s lives. I know - it changed mine,” Morris said.

A.P. Morris feels that it was easier for her to believe in the continued existence of our spirits after she received ‘proof.’ Her hope is that by sharing these stories it will bring peace to those who need it, especially during this holiday season.

To purchase a copy of the book “They’re Not Gone,” for $16.95 visit http://www.amazon.com/ or http://www.theyrenotgone.com/ .

Meet the Author–

· Saturday December 12, 2009 from 10am – 3pm at the Holiday Bazaar at Phoenixville Middle School, 1330 Main St Phoenixville, PA 19460. (484) 927-5200
(hosted by the National Junior Honor Society).

·Tuesday December 22, 2009 from 12pm – 4pm at Spring Run Natural Foods,
909 E Baltimore Pike, Kennett Square, PA 19348. (610) 388-0500


*A portion of the proceeds will be donated to a non-profit organization Urban Compass located in Southern California. Urban Compass was formed in partnership with local schools to combat poverty and violence and make a difference in children’s lives by providing tutoring support, enrichment activities, and field trips to keep the children engaged in a positive learning experience and off the streets.

To learn more or donate directly you can go to file:///C:/Users/Amy/Documents/Media%20Kit%20They*

If you wish to contact A.P. Morris, you can email her at info@theyrenotgone.com.