Tips to choose the best athletic shoe

Tips to choose the best athletic shoe.

Shopping for athletic shoes can be an overwhelming task. There are hundreds of styles and brands to choose from for each specific activity. As you browse the aisles, maybe you’re tempted to buy the cheapest shoe, a certain brand, or a particular color and style. While you may want to save money or look hip, your feet, legs, and back may suffer from your decision.

Shoe manufacturers know that everyone has a different shaped foot and pronation (the natural way your foot lands on the ground when you walk or run). Because of this, they make shoes that fit people differently and that are designed differently for specific types of activities. So how do you find the right one? Here are a few tips.

If the Shoe Fits…

Plan to go shoe shopping at the end of the day. Why? Your feet swell during the day. They also swell when you exercise. By trying on shoes when your feet are largest, you’ll be more likely to find the right fit. Have your feet measured to make sure you’re trying on the right size.

When you shoe shop, plan to try on shoes while wearing the socks and orthotics you’ll be wearing when you exercise. Lace up the shoe completely as you try it on. You should be able to comfortably wiggle your toes. Leave about a half-inch space between your big toe and the end of the shoe, then get moving. Your heel shouldn’t slip out of the shoe as you walk.

As soon as you put the shoe on it should be comfortable. Don’t expect a break-in period. Walk or jog around for a few minutes to test out the support and comfort.

You Pay for What You Get

Generally speaking, the cheaper the shoe, the lesser the quality. Protect the health of your feet by spending a little extra for good quality. If possible, shop at a specialty shoe store where the staff is knowledgeable about proper fitting and any specific foot concerns you may have. You may pay a little more, but their expertise may keep you in the game and help your feet go for more pain-free miles.

Designed With You in Mind

The first thing to look for is a shoe designed for your specific type of activity. Walking shoes don’t provide the support you need for basketball just like soccer cleats won’t work for jogging.

Once you’ve pinpointed the task you plan to perform with your shoes, ask an athletic shoe salesman to help determine your pronation. If your feet roll inward, have low arches, and are flat they’re considered overpronated. Feet that land on the outer edge of the foot and have high arches are called oversupinated or underpronated. Some feet have a neutral arch. You can also figure this out by examining your old shoes to see where they’re most worn down. A salesman can help you find a shoe that’s designed for your specific type of pronation.

Expiration Date

A shoe may look brand new but lack support from frequent use. It’s time to purchase new shoes after wearing them for 300 hours of aerobic exercise or after running 300 to 500 miles. Divide 500 by the average number of miles you run per week. This is the number of weeks you have until you need to buy a new pair of shoes. Write the date on the side or bottom of your shoes as a reminder.







© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

What you should know to determine if weight-loss surgery is right for you

What you should know to determine if weight-loss surgery is right for you.

It’s been promoted as the final choice for those who have struggled with their weight without success for years on end. And for good reason. Over the years, thousands of people who are 100 or more pounds overweight have found freedom from the extra pounds and gone on to live healthy, prolonged lives.

However, while it may offer a solution to ongoing weight dilemmas, weight-loss surgery does have its potential downsides. So before you go under the knife for weight-loss surgery, consider these pros and cons.

Pro: As its proponents espouse, weight-loss surgery normally results in very fast, dramatic results. It does this by shrinking the size of the stomach or bypassing most or all of the stomach. These techniques can result in the loss of as much as half of unwanted pounds within just six months, with the remaining weight falling away within two years.

Con: One of the biggest challenges with weight-loss surgery is getting sufficient nutrients to keep your body in good health. Because food passes through your body faster after surgery and you can’t eat as much as previously, your body doesn’t have as much opportunity to grab hold of essential nutrients from food and drink. This can cause nutrient deficiencies, leaving you feeling listless and weak.

Pro: In addition to having a smaller stomach that can’t keep as much food as previous, weight-loss surgery can affect your hormone levels. When this occurs, you feel full faster and longer, not only because there is less room for food, but also because your hormones tell your body that it has enough food. An added perk is that the weight loss you experience may be sufficient to help you overcome a variety of health conditions, ranging from high blood pressure to type 2 diabetes to obstructive sleep apnea.

Con: It may seem odd, but life after weight-loss surgery can include gallstones. Much like kidney stones, gallstones are hard deposits. When they arise, they wind up in the gallbladder and can be as large as a golf ball, causing no symptoms at all or severe pain, nausea and vomiting, and other worrisome troubles. And like all surgical procedures, other risk factors may affect you after weight-loss surgery. These include infection, post-surgical hernias, nausea, diarrhea, and vomiting.

Pro: If you go with gastric bypass surgery, a special band is wrapped around your stomach, making a small pouch at the top of your stomach. Unlike other options, this option is adjustable and even reversible, giving you flexibility in how extreme you want your weight loss experience to be.

Con: Because gastric bypass is reversible, this procedure is more difficult to stick with for those who struggle with long-term healthy lifestyle choices. If you fear you’ll hunger to have your cake and eat it, too, avoid this procedure, as it makes it way too easy to negate any weight loss you work for in no time.

Pro: It’s a new start! With the help of qualified physicians, you will get a new lease on life that changes the way you approach food, exercise, and good health. Following weight-loss surgery, you can forget the old you that put you in this uncomfortable position and turn yourself into the thinner, healthier individual you’ve always wanted to be.

Con: Your whole life has to be overhauled. Eat like you used to and expect to find yourself vomiting on a regular basis. Think like you used to and you’ll really struggle to make the most of your surgery. If you’re not fully committed to the surgery, process, and results, you’ll be sorely disappointed after undergoing the procedure.








© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Don’t Stop Doing This…

When you get stressed…what is the first thing in your life you let go of? Is it TV? Is it taking the time to dine out at a restaurant? Or…is it working out?

It is that time of year again, a time where most of us find ourselves very stressed. It is a busy time of year. Usually the first thing that goes when people are stressed is their workouts. Workouts should be the last thing that you drop. Most people do not realize how important exercise is and that getting rid of your workouts only increases your stress.


Working out actually lowers stress levels and here are 6 reasons why working out will benefit your stress management.


  1. Meditation in Motion – This makes so much sense if you think about it. When you are working out you do not have anything else on your mind other than working out. You tend to forget about everything else. You can channel your mind and focus on your workout.


  1. Releases “feel good” endorphins – When you engage in physical activity your body increases its production of endorphins, chemicals that send positive signals to your brain.


  1. Increases Social Interaction – It is a well known fact that positive social interactions are important for good mental health. Physical exercise benefits your mental health and in turn it can help increase the number of positive experiences that you have with other people.


  1. Boosts your Mood – Have you ever heard of a “runner’s high?” Regular exercisers are quick to point out the boost in energy and mood that comes after a workout.


  1. Improves Sleep Quality – Physical activity improves sleep quality and sleep duration. Let’s face it, when we do not sleep well our day is set up for stress.


  1. Mental Health – Physical activity has many mental health benefits. Stress management definitely falls under the umbrella of mental health. Physical activity aids in the management of anxiety, depression, ADHD, and many other mental health issues.


Bottom line is that exercising helps with stress management. Before you think about cutting out exercise to help reduce your stress levels, think again! If you feel stressed and are thinking about cutting out exercise, talk with your coach and we will be glad to help you!

What you need to know about the Spectrum diet

What you need to know about the Spectrum diet.

Countless diet plans are out there for you to choose from, spanning the spectrum from healthy and sustainable to completely bizarre. But one diet plan doesn’t span the spectrum. It is the Spectrum.

Based on the book “The Spectrum: A scientific program proven to feel better, live longer, lose weight, and gain health” by Dr. Dean Ornish, the Spectrum diet may be worth considering. Read on to learn the theory along with how-tos, pros, and cons of this all-encompassing approach to weight loss.

Diet Plus Lifestyle

Most diet plans are focused on one thing: food. They’re all about what you can and can’t eat. The Spectrum, on the other hand, is a personalized weight-loss approach that encompasses diet, lifestyle changes, and disease prevention.

Because everyone comes with his or her own unique genetic make-up (a spectrum) and there is a “spectrum” of diet plans available, the path to health and weight loss can be confusing and intimidating.

Dr. Ornish’s goal is to bring awareness to people so they’re prepared to make wise food and lifestyle choices. Meditation, conscious thinking, stress management, exercise, and diet are all parts of the Spectrum.

The Diet

The foods you choose depend on your health and weight-loss goals. This means no two people will follow the same exact plan.
Foods are divided into five groups.

Group one contains the healthiest foods and is primarily plant-based. These foods include fruits, vegetables, whole grains, legumes, and non-fat dairy.

Group two adds foods with healthy fats such as nuts, seeds, avocados, and canola oil. Moving along the spectrum to group three, you find seafood and reduced-fat dairy products.

Foods in group four contain more fat, animal protein, and fewer nutrients. Examples include poultry, full-fat dairy, mayonnaise, and baked sweets.
At the unhealthy end of the spectrum you find foods that contain saturated and trans fats. Fried foods, red meat, butter, and hot dogs are in group five.

Your goal should be to eat more foods from the beginning of the spectrum and fewer from the end. Junk is discouraged and whole foods are promoted. Similar to other lifelong healthy diets, the Spectrum diet encourages a plant-based, whole-grain, and low-fat diet to bring about health of the body and mind.


In addition to eating healthier foods, the Spectrum program encourages a more active lifestyle. The book gives advice on when and how to exercise depending on your fitness level and health goals. By eating foods from the first groups and including regular cardio, strength training, and flexibility exercises in your daily life, you’ll no doubt “feel better, live longer, lose weight, and gain health,” just as the book’s subtitle promises.

Also, no food is off limits, so you won’t feel deprived or restricted. Rather, you have complete freedom to choose the types of foods you eat. The effort you put into the diet is what you can expect to get out of it.


The Spectrum diet requires participants to be self-motivated and accountable to themselves and no one else. There are no set requirements for portion control or meal plans, so following through takes discipline, planning, and creativity. Additionally, many people find Dr. Ornish’s book difficult to understand with its medical terminology and lengthy writing style.

While your food choices are up to you, the diet recommends cutting out meat and junk food. Junk is often easy to get rid of, but if you’re not up for trying a mainly vegetarian diet, the Spectrum may not be for you.














© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

All carbs aren’t bad carbs. Here’s the inside scoop on which are the best ones to eat

All carbs aren’t bad carbs. Here’s the inside scoop on which are the best ones to eat.


Carbohydrates are one of three macronutrients your body needs, with fats and protein being the other two. Necessary as carbs may be, many popular diet plans seek to limit the amount of carbohydrates you eat. Coming in many forms from fibers to starches to sugars, carbs provide your body with glucose, which gives energy for normal functioning and physical activity.

While carbs have a bad reputation, the problem isn’t necessarily carbs, but the type of carbs you eat. When it comes to eating them, here are the carbs you want to eat and the ones you should avoid.


Filled with vitamins, minerals, and fiber, you can’t go wrong with vegetables. Make it your goal to eat a variety of colorful vegetables every day. Many people try to avoid starchy vegetables like potatoes, corn, and peas because of their high-carb content, but when eaten with other foods, their glycemic index goes down. Remember, smothering your vegetables in cheese, salt, sour cream, or sauces may make them taste better to you, but also makes them less healthy.


While many fruits are high in natural sugars, they’re also loaded with essential vitamins, minerals, fiber, and phytochemicals needed for good health. Fruits like mangos, grapes, and bananas provide quick energy because they’re high in natural sugars, so it’s smart to go easy on them. Plan to eat fruit with a source of protein to help prevent your blood sugar from spiking. As an added benefit, fruit is a great way to satisfy your sweet tooth without overdoing it on calories, so keep fruit on hand for quick and easy snacks.


Bread, pasta, cereal, and rice are often avoided because of their high-carb content, but eliminating these foods can make it hard to get enough fiber in your diet. The key is to look for 100-percent whole-grain options that contain little added sugar. It’s easy to get stuck and burned out on wheat or oats, so branch out and try other unprocessed grains such as quinoa, rye, barley, or brown rice.

Carbo-Legumes, Nuts, and Seeds

Beans, peas, and lentils may be high in carbohydrates, but they’re also rich in protein and an excellent source of fiber. Eat them by themselves or add them to soups, salads, or tacos.

Other healthy high-carb foods are nuts and seeds. You can take your pick from almonds, hazelnuts, pecans, peanuts, chia seeds, or sunflower seeds and reap the healthy rewards of being filled you up and having a storehouse of long-lasting energy.

No—Bad Carbs!

Bad carbs that lead to weight gain and contribute to heart disease and diabetes are generally low in nutrients and high in added sugars. They’re often made with refined, white flour or highly processed. Unhealthy carbs usually digest quickly and cause a spike in blood sugar so soon after eating them you feel hungry again. These are the ones you want to limit or avoid completely. Where are they found?

Fruit juices. These may be made from fruit, but they’re extremely high in sugar. Sodas, energy drinks, fruit drinks, and sweetened tea are also high in added sugars and carbs. Any bread, cereal, or pasta made from refined, white flour is high in carbs and low in nutrients and fiber. Unfortunately, this includes cookies, cakes, pastries, and donuts. Candies, ice cream, and chocolate (unless it’s dark chocolate) are also loaded with simple sugars. While made from potatoes, French fries and potato chips are high in carbs and loaded with unhealthy fats and sodium.












© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.
Kid's Fit Club

Train up your child in the ways of exercise for a lifetime of healthy habits.

Train up your child in the ways of exercise for a lifetime of healthy habits.


The earlier in life good habits are formed, the more likely they will stick forever. After all, like they say, “It’s hard to teach an old dog new tricks.” This is why it can be so difficult for adults to make the diet and exercise changes necessary for healthy living.

But what if you had learned to love exercise as a child? You may not find yourself struggling with your weight today. Parents have the responsibility to teach their kids how to live a healthy lifestyle. Instilling in children a love for exercise is one way you show you care about your children’s future. Here are several ideas to get you started.

Practice What You Preach

Kids can see through your hypocrisy. If you’re lazy and overweight but tell your kids to go exercise for good health, they likely won’t listen. Teach by example. Stick to your gym workouts, go for jogs in the park, or walk the dog each day. When kids see you enjoying your workout, exercising even when you don’t feel like it, and reaping the benefits of physical fitness, they’ll be more likely to follow in your footsteps.

Make It a Family Affair

Exercise isn’t just an adult thing. Including the kids in your activities is a great way to spend quality family time together, an increasingly rare thing these days but oh, so important for children. Instead of watching a movie or playing video games as a family, do something active. Ride bikes around the neighborhood, shoot hoops, go swimming, play tennis, or go on a hike. Older kids may even enjoy some friendly competition. You’ll not only enjoy exercise together, but you’ll make memories that’ll last a lifetime.

Send Them Outside

Turn off the screens and send the kids outside to play. It’s hard to exercise when you’re sitting and staring at the computer, phone, or television. Set time limits on all devices so you don’t have to nag. Just because your kids would rather play video games or get on Snapchat doesn’t excuse them from staying active. Unless it’s below freezing or extremely hot, kids should spend time outdoors every day to explore and run around. Keep fun toys in the yard such as jump ropes, swing sets, basketball goal, or a football to entertain the kids. Don’t have a yard? Take the kids to a local park.

Sign Them Up for a Class

Introducing your kids to various types of exercise is a great way to help them find an activity they enjoy. Sign your kids up for a class or a team. Dance, karate, soccer, volleyball, or gymnastics are a few available options. Let your child try a few and then pick his or her favorite to stick with during each season.

Be Their Cheerleader

Your kids may avoid exercise because they think they’re not the sporty type or because they’ve been made fun of in the past for the way they run, hit, or throw. Be your children’s greatest cheerleader. Praise them for their efforts, whether big or small. They don’t have to be coordinated or on an all-star team to get exercise. They just have to move!

Fitness is important for everyone, but not everyone likes the same exercises. Some kids love solitary activities, whereas others prefer team sports. One kid may enjoy cross-country running, another may hate long-distance running. The key is to help your children find their niche and encourage them to stick with it.












© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Potential dangers of overtraining

Potential dangers of overtraining.

An obsession with exercise, excessive training for an upcoming event, or overdoing it as you try to reach a fitness goal can all backfire. You hear a lot about how people need to exercise more for good health, weight management, and stress relief, but there is also such a thing as exercising too much. Like everything else in life, there needs to be balance within your exercise regimen.

Called overtraining, too much exercise can harm your health. What are the risks of overtraining and how can you know when you’ve crossed the line? Keep reading to find out.


Too much exercise can lead to repetitive-use injuries. Joints like the knees, elbows, and shoulders are most at risk, but other joints can be affected as well. Overuse injuries such as tennis elbow, tendinitis, or runner’s knee are common. They’re also are some of the hardest types of sports injuries to treat. At the first sign of pain, it’s time to rest.


Exercise is supposed to increase your energy and improve your mood. Overtraining, however, places excessive stress on the body causing fatigue, irritability, a loss of sleep, depression, and a lack of appetite. The progress you were making in your commitment to exercise may come to a screeching halt when you reach burnout, so ease off the gas to keep going for the long haul.

Hormonal Changes

Your body requires hormonal balance to prevent acute and chronic health problems. Overtraining is especially hard on women’s estrogen levels, particularly during the teen years. Too little estrogen puts you at risk for osteoporosis later in life, which means broken bones and other complications. A common sign of excessive exercise in females is an irregular menstrual cycle.

Frequent Illness

Overtraining puts a strain on your immune system. Your body needs adequate rest and energy reserves to fight against germs. When you come down with frequent respiratory tract infections or other viral illnesses it’s time to reevaluate your workout routine.

Elevated Heart Rate

One symptom of overtraining is an elevated resting heart rate. Normally, your resting heart rate should be between 60 and 100 beats per minute. The more in shape you are, the lower your resting heart rate becomes. Regardless of what your resting heart rate may be, it’s important that you know it so you can also know whether it’s dangerously high. Someone who’s overtraining may likely have a pulse that’s 10 to 15 beats per minute higher than usual. This occurs because your body is on heightened alert as if in an emergency situation. Your adrenaline is pumping and telling your heart to work unnecessarily harder.

Poor Performance

Shouldn’t all these extra workouts improve your time, distance, or strength? On the contrary, overtraining has the opposite effect. You’re no longer able to lift as much weight, run as far, or bike as fast. Your body is trying to tell you it’s tired and needs rest. Listen to your body and ease up.

The Solution

Everyone who exercises, whether a professional athlete or exercise newbie, needs to follow a few exercise guidelines to prevent overtraining. Exercise is important, but there can be too much of a good thing. First, plan to rest for a day in between strenuous workouts. Give your body and muscles time to recover and heal.

Remember that your workouts should last no longer than an hour each day. Aim for 150 minutes of moderate-intensity exercise each week. Many people prefer to break this up into five sessions of 30 minutes each.
It’s also a good idea to cross train. Instead of doing the same workout every day, change things up by including different exercises in your weekly routine. Doing so will help prevent overuse injuries.

Finally, get seven to nine hours of sleep each night and eat a healthy diet with an adequate number of calories to support your level of activity. Then you’ll reap the full rewards of your hard work.








© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.