Ways To Add Exercise

[Written by Peter Nielsen].
Tease-so you say you don’t have time to exercise. Baloney!
I’m peter nielsen and i’ll tell you 3 easy ways to add exercise to you day-in peter’s princples.
Brian from ferndale emails asking how he can fit in exercise when his day is already too full.
It’s simple.
You won’t believe how much exercise time is in your day.
Here are 3 things you can do to help you get 30-60 minutes of exercise each day.
One-walk! When you go out to the supermarket, post office, even out to eat-park far away. Those extra steps add up.
Two-make the most of your “down time”. Do leg lifts while talking on the phone, or put a stationary bike in front of the television. Jog in place while waiting for that pot of water to boil for dinner.
Three-a little bit of housework. Vacuuming, sweeping and raking all work your arm and leg muscles. Just 10 minutes of each can burn almost 200 calories and you just added a half hour of exercise to your day-not to mention your house looks great!
Need some more housekeeping tips to help you stay fit? Go to petersprinciples.com and send me an email.
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Who Says Roughing it Has to be Rough?

Ahh, the peace and tranquility of camping in the great outdoors! There’s nothing like it. The fresh air, the sounds of nature, the beautiful lakes, and sleeping under a blanket of stars.
Oh, wait — don’t forget the biting bugs, the risk of getting lost in uninhabited wilderness, and the lack of toilet paper and running water. On second thought, maybe camping isn’t quite the summer vacation you had in mind. But, before you roll up your sleeping bag and pack up your cooler, give Mother Nature a second chance. Camping can be a great vacation option — and it’s fast becoming one of the most popular activities.
In fact, with uncertainties about the economy, falling home values, rising food prices, and a big decline in consumer spending, many people are looking to their own backyards for a “staycation” getaway — otherwise known as a more affordable vacation spent at or near home.
When you consider the fact that for less than the cost of a hotel room and meals in restaurants, a family can enjoy a weekend getaway camping, it’s not surprising that last year alone, nearly 33.7 million Americans chose to visit local campgrounds for backpacking, hiking and camping, while many others chose to pitch a tent right out their own back door.
If you’re one of the millions who’ll be roasting marshmallows over an open fire (or over the BBQ in the backyard), you may want to think about a few small investments that can make your camping experience memorable and fun without breaking the bank.
First, let’s talk about the most important piece of equipment for any type of camping excursion — the tent. It’s the staple of your outdoor stay — regardless of where you’re staying.
Tents can vary in size, shape, weight and price, and Dunham’s has something for everyone. From smaller tents like the Coleman Sun Dome and the Eureka! Apex 2XT, to a family tent like the Browning Cottonwood tents or the World Famous 18 x 10 tent, you’re sure to find one that will fit your needs.
Keep in mind, if you’re camping away from home, it’s a good idea to practice putting up your tent in the back yard before the trip. A dark rainy night is not the time you want to try to figure out which pole goes where!
Sleeping bags are also a necessity. You’ll want a bag that will keep you comfortable in different climates, so unless you plan to camp in the extreme cold, Coleman suggests a three-season bag that will handle temperatures that drop to about 30 degrees. That said, if you’re someone who likes to pile on extra blankets at night, you might want to opt for a bag that is colder-rated.
Regardless of where you’re camping, you’ll also need a place to cook your food. If you’re doing the backyard thing, your BBQ grill is a handy option. However, if you’re staying at a campsite, you’ll need to bring your own stove or use a grill that’s located on the premises. (While many sites do have grills for use, you’ll want to make sure to pack your own charcoal, lighter and lighter fluid.)
Speaking of cooking, you’ll want to make sure you have paper plates, napkins, utensils (disposable or metal), and of course, some sort of table to eat on. While most campsites have picnic tables available for use, there are several inexpensive folding tables on the market should you choose to purchase one. Again, if you’re roughing it in the backyard, your patio table will make a great picnic setting.
Flashlights, matches and lanterns are also important to have when camping. And, while you backyard campers can certainly use your porch light, an “official” camping lantern makes the experience feel more authentic.
So, now that you know the basics of what you’ll need to pack, have you figured out what you’ll do once you’re there? Well, here are a few suggestions to help make your family camping trip (home or away) a fun experience for everyone:
Make s’mores. Everyone loves them, and they are easy to make. Just toast marshmallows over a fire and then place between two graham crackers and a piece of chocolate.
Give your kids 10-15 minutes to go on a nature hunt. Have them find things like “the biggest green leaf,” or “the smoothest rock.” Gather back at the campsite and talk about what you found.
Play flashlight tag. Every player gets a flashlight and everyone runs around the yard — or campsite, hiding from the flashlight beams while trying to spot other players with flashlights.
Remember, with a little preparation, and the right equipment, camping can be an exciting, inexpensive vacation option for the whole family. So lace up your hiking boots, pack up the cooler, and get ready to enjoy the great outdoors. It will be a trip you’ll never forget.
Important tips to keep in mind when camping away from home:
Pack items that have multiple uses — this cuts down on the amount of gear you have to take. For example, a poncho packs easily and can be used as a rain jacket, a windbreaker, a ground cloth or a mosquito shield.
Wear comfortable shoes — a hike in the woods could turn into a host of blisters if your shoes are too tight — or not the appropriate material for the terrain.
Dress in layers — this way, you can take clothing off if you get too warm — and put it back on when the weather starts to cool off.
Always let people know where you are going and when you plan to return — chances are, everything will be fine, but if something does happen, someone will know where to send help.
Other things to pack:
–First aid kit (bandages, cold compress, calamine lotion, antihistamine, aspirin/similar pain reliever, antibacterial ointment)
–Bug spray
–Plastic bags (storage for food, wet items, outdoor objects you find)
-Happy Camper
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Taking Your Workout Indoors

[Written by Peter Nielsen].
“What is the best machine for me to get rid of my belly?”  This is probably the most common question I get from clients and members of my health clubs.  You should see the looks on their faces when I point them to the cardio area.
It is important to know that we can’t spot reduce.  Meaning that doing crunches and other exercises for the abs will not burn fat around your waist.  However, you still need to do them for your health, performance and ultimately for when you get your body fat percentage low enough for them to shine.
There are three major components to fat loss.  Nutrition is paramount.  If you are not eating right, you will never get the best results from your hard work.  Resistance training is also extremely important.  This builds lean tissue, which in turn increases our metabolism.  To get lean, you have to burn more calories than you take in.  Which brings us to the area I want to focus on.  Cardio burns calories. It also helps to strengthen the most important muscle in the body…your heart.
I have written before about all the ways we can get cardio into our lifestyle.  You can ride a bike, go for a swim, paddle a kayak or go for a hike, just to name a few.  However, what do you do when the weather forces you inside?  Living in Michigan, I unfortunately have to prepare for extended stretches where I can’t get outside to workout.  Since I don’t want to hibernate for the Winter I do my cardio indoors.  At my health clubs, the most popular machine is the treadmill.  It makes sense.  Walking and jogging are a great way to burn a lot of calories.  The average adult will burn over 100 calories per mile.  Treadmills can allow you to go for miles at a time without taking up a lot of space.
My personal favorite is the elliptical.  It combines the best attributes of several pieces of equipment.  It has a gliding motion similar to cross country skiing, the circular motion of a bicycle and the stepping motion of a treadmill.  Combine all of this with the fact that it has almost zero impact.  Your feet never leave the pedals so there is no jarring on your joints.  Since there is no pounding from running, the elliptical allows you to work at a faster pace than you might when you walk or jog.
Now the next question might be “What is the best piece of cardio equipment?” Again, my answer may surprise you.  It’s the one you will use.  If you don’t like it, you won’t use it.  Go to you local Dunhams and try them out.  Find the one that’s right for you and make it a part of your regular routine.  Let’s make this your healthiest holiday season ever.
Cardio Guidelines:
3-5 days each week
30+ Minutes each day
70-80% of your max heart rate
To determine your max heart rate, subtract your age from 220.  Then use 70-80% of that number as you target HR.
45 year old
220 – 45 = 175
175 x .7 = 122
175 x .8 = 140
Target Range 122 – 140 beats per minute.
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There’s no off season for elite athletes. Year round training is now the norm, allowing time to perfect technique, enhance skills, and work on conditioning. For football players the summer months are the right time to develop that extra edge leading into fall practice.
If your idea of a summer workout is some weight training, wind sprints and some laps around the track, you’re not likely to develop specific muscles and skills that will make a difference on the field. A number of special tools have been developed that will do just that. They are simple, easy to use and highly effective. And it’s not just football players who will benefit. Soccer, basketball, baseball — athletes in any sport that requires agility, power and speed can use these devices.
Speed Chutes
(leg strength, stride length and frequency)
With most resistance training you are standing or sitting still. Speed chutes bring running into the mix because you are pulling an open parachute behind you. Not only does it build leg strength, but it helps develop explosive speed — just what a running back wants when he hits the hole. The chute itself attaches to an adjustable belt. Run with resistance, then flip the Velcro® patch to release the chute and get that “shot-out-of-a-cannon” feel. Speed chute training is easy to do by yourself and the device is simple to use and store — just fold it up and take it with you.
Quick Ladders (foot speed, agility, coordination, overall quickness)
This device doesn’t strengthen your muscles, it helps you use them better. The 10-yard ladder with 18-inch squares allows for a variety of agility drills (backward, forward, sideways, in-out, hop scotch, etc.) that promotes a wide range of foot movements. Do them at the beginning of a workout, after warming up, because fresh muscles will help mobility.
Reaction Belts (reaction time, lateral movement)
In these drills two athletes face each other, wearing waist belts with a Velcro strap that attaches to the other person. One player then moves and fakes, trying to detach the strap, while the other player must be quick enough to follow so the strap stays in place. It quickens reflexes and improves stop-start ability — ideal for a defensive back.
Shoe Weights (Knee lift, jump height, speed and agility)
Here’s another device that combines resistance with speed. Unlike old fashioned ankle weights, modern designs wrap and distribute the weight around your foot, providing more balanced strength training. You can use them during training, or build strength as you walk around in your daily routine.
Speed Hurdles (feet placement, quickness, speed, running mechanics)
These small hurdles can be adjusted to 6- or 12-inch heights, allowing for a variety of exercises. All of them put a premium on quick movement of the feet and knees — a critical athletic skill. Football, basketball, baseball, soccer players and more can benefit from speed hurdle drills.
Lateral Resistor (lateral movement, change of direction, first step quickness)
This device is as simple as it is effective. A cord stretches horizontally on the inside of each ankle, making it harder to move side to side. By maintaining proper body position as you move side to side you will strengthen the muscles for rapid foot movement in any direction. It’s especially effective in improving hip flexibility and strengthening groin muscles.
We’ve all heard the adage “no pain, no gain.” Still, you can improve comfort during a workout with Under Armour compression clothing. This tight knit material offers several advantages:
The compressed design helps keep muscles relaxed.
It also helps your muscles recover after the workout.
You stay drier because the knit technology and microfiber design helps wick sweat away from your skin.
Some designs feature anti-microbial properties to help reduce odor.
High compression clothes aren’t just about comfort. There is significant academic research that shows performance benefits from wearing high compression clothing compared to looser fitting garments. In one study volleyball players were tested on a series of vertical jumps. While high compression shorts didn’t influence their jumping power, they were able to better maintain power during repeated efforts because their muscles didn’t get as tired.
-Laces Out
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Working Out While Sick

[Written by Peter Nielsen].
Steve from West Bloomfield emails me wondering if he should workout when he has a cold?
That’s a great question Steve, one that I get asked all the time, especially at this time of year.  A recent study sponsored by the American College of Sports Medicine found exercising moderately while you have a cold does not affect the severity or duration of the symptoms.  But, previous studies found high intensity exercise such as weight lifting or high intensity aerobic exercise can have a negative impact on the immune system for a person with a cold.
So how do you determine if you’re too sick to exercise? If your symptoms are all from the neck up, sneezing, scratchy throat, mucus free cough, slight sinus headache-you more than likely just have a cold. In that case, go to the gym as usual, but take caution.  Don’t work out with maximum intensity.  If you feel okay after the first ten minutes of exercise, continue your regimen in a moderate fashion.  If you don’t feel great, it’s better to be safe than sorry-stop exercising! If you do continue to exercise, make sure you drink plenty of fluids so you don’t dehydrate.
When should you stay home?  “If you have an elevated temperature, a bad cough and/or the inability to function normally at work,” advises Dr. Dr. Adil Arabbo of Huron Valley-Sinai Hospital. You could have the flu. If you have any symptoms from the neck down-especially vomiting, diarrhea, fever, muscle aches, loss of appetite or a cough that produces mucus-stay home! Avoid exercise, until the infection is gone.
As a genuine exercise enthusiast, it’s time for you to confront the issue of colds versus workouts.  Carefully check your symptoms, make a realistic assessment of your condition and make a decision accordingly and most importantly, don’t over do it!  Remember nothing is impossible, even good health. Because all I want for you and your family is to seize the moment of each and every day.
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