Be A Kid

Sometimes you need to be a little bit of a kid, to help you get back into a better helpful lifestyle. You burn about 200 calories an hour swinging. Only if all the benches around the world were swings. We might all be a little better off.

Consistency

Uphill Running

Burns up to twice the amount of calories as flat ground running.  It helps build more muscle and strength in your legs, which will help lower the rest of getting shin splints.  Increases your endurance so you can run for longer in the future and you’ll increase you speed.  Let uphill running work for you.

Hard Today

STOP TALKING AND START DOING

STRONG IS THE NEW SEXY!

Make Your Diet Colorful

The more color that you can put into your diet the healthier you will be.  Most of these colorful foods have great health benefits as you can see below.  

Green:  Help’s the eyes and helps lower cholesterol.

Red:  Lowers fat and helps reduce the rest of heart disease.

Yellow:  Helps fight some cancers.

Orange:  Helps boost the immune system.

Blue:  Helps keep your mind sharp and fights some cancers.

Purple:  Helps slow aging and is also able to fight some cancers.

White:  Help reduce the risk of heart disease and fights some cancers.

Eat Right!

RUN

AGE IS JUST A NUMBER

Shin Splints

Overuse injury of the muscles around the tibia bone.  Due to high impact exercises like running or jumping can case this pain.  If pain diminishes shortly after you start exercising and comes back hours later this is a good sign that you have shin splints.  To help alleviate the pain you should cross train using different forms of exercise like biking, swimming and any other types of low impact exercises.  After you have healed, you should slowly build back to where you were at.

Being Active Over 50 Helps

People who are active over the age of 50 live healthier and longer.  Research has shown that people over the age of 50 who partake in moderate physical activity 3 to 4 times a week, see many health benefits.

1. They loss less muscle mass

2. They have stronger bones

3. They have lower cholesterol 

4. Control blood pressure better

5. Improves digestion

6. Better Sleep

7. Lowers the rick of some types of cancers

8. Strengthens joints

NO EXCUSES!

GET UP AND GET MOVING!

NEGATIVE SELF TALK

Negative self-talk can be one of the biggest problems that a person will deal with on a day to day basis.  Don’t catch yourself saying things like, “I’ll never get in shape, It’s too hard, or I can’t do that.”  We all go through days like this.  All we can do is just think positive about ourselves and try to bring people into our lives that will also help us to think positive about ourselves.  Fitness is a struggle, we just have to keep fighting to obtain our goals.

KEEP CLIMBING

I'VE GOT THIS!

Get Stronger

New Ab Workout

Try this new ab workout to hit all the major muscles in the abdominals. But remember cardio is key to good looking abs and abs should always be one of the last things that you workout.

CONVINCE YOURSELF

RUNNING TIPS

Relax (Stay relaxed, as you run.  Don’t white knuckle it, always be relaxed)

Take the talk test (You should be able to talk as you run with a partner)

Run in minutes not in miles

Always hydrate (You should drink 8 to 10 glasses of water a day even if you don’t exercise and days that you do exercises you should drink 8 to 10 glasses of water and 1 to 1.5 ounces of water for every once of sweat you sweat.) 

Sugar Drinks And Obesity

Over the last 40 years in the United States we have seen a major spike in sugar drink consumption.  Do to the fact that people feel the need to drink an overwhelming amount of caffeine and sugar to keep them going.  In almost ever restaurant that you go to today you will find that they have free refills.  Because of this the average American consumes 350 to 500 calories more than they did in the 60’ and 70’s.  Studies have shown that if you are hungry drinking something will stop the urge to want to eat.  These studies were done with water not a 64 ounce big gulp of soda.  Sugar drinks are on the rise as well as are bellies.  I myself have the same struggles with sugar drinks.  Sometimes it just feels essay to drink a soda, Rockstar energy drink or a Carmel Macchiato. Remember if you are hungry don’t just drink a sugar drink try water or try to just drink less.

Low Abdominal Exercises

The lower abdominals are the hardest part of the abs to get.  Try these exercises and see if they help you to get those hard to hit abs.  Do them in the morning and again in the evening.  Before you know it, you will start to see them start to take the look that you are looking for.

Strive

Make yourself better today!

Plyometric Training

Also known as jump training is one of the best ways to help increase reaction time, explosiveness and leg strength.  This type of training can be very beneficial in helping sprinters, jumpers or any other sport that requires explosiveness and speed.  If you need to get a better start for your 100 meter dash or just put 3 or 4 more inches on your high jump these type of drills can help you to achieve these goals. 

Balance And Stability Exercise Benefits

Balance and stability exercises have been around for years, but we just didn’t know the benefits of stability.  We have found that people that use balance and stability exercises in there fitness programs, have better posture, improve there coordination and helps there athletic skills.  This also will result in fewer injuries and greater stability as we age.  Plus one of the best benefits to balance exercises is that many of them don’t require equipment to do them.

PUSH YOURSELF EVERYDAY

Plank Exercises

Planking might be one the of easiest looking exercises around, but that isn’t true.  People underestimate this exercise all the time.  Just try doing a plank for 30 to 60 seconds and you will find out just how hard they can be.  Before you know it they might just become a major part of your ab workout.

Try these three planking exercises and hold each for 30 to 60 seconds.

• Regular plank
• Side Plank (each side)
• Superman Plank

It takes hard work to get what you want.

Trouble Areas

Almost everyone has a trouble area on there body where fat likes to build up at.  For women these spots can be the thighs, butt, hips and upper arms.  For men it can be the belly, love handles, neck and butt.  When trying to tone those areas, we need to look at exercises that target those specific areas.  After you have lost the weight in those areas it is more about diet and eating healthy to keep those trouble areas from coming back.  Remember its more about diet then exercise when it comes to maintaining.  

Little At A Time

Come check us out at facebook at Sergeant Schroeder's Fitness or at www.sgtschroeder.com .

Sometimes you need to just get up and get going!

Come see us on facebook at Sergeant Schroeders Fitness or at my website www.SGTSCHROEDER.com

Remember The Old Saying, “An Apple A Day Keeps The Doctor Away”

This is a true statement.  I have heard many people say, shouldn’t it be keep the dentist away.  Yes, apple do help to clean teeth, but the best thing about apples are there full of dietary fiber.  Dietary fiber is a great thing to eat, it consist of soluble and insoluble fiber.  Soluble fiber dissolves in water that forms a gel like substance that attacks to cholesterol and removes it from the body.  Insoluble fiber helps promote digestive movement in the digestive track.  Insoluble fiber also makes up the bulk of your stool.  You can find dietary fiber in vegetables, fruits, beans, nuts and whole grains.  You don’t find dietary fiber in a powder.  To get the full benefits of fiber you need to eat dietary fiber that is found in plant grown foods. 

Make Your Own Agility Ladder Out Of Chalk Or Tape

You can make your own speed ladder at home for little to nothing.  All you have to do is get some chalk or tape and make one, right at home.  There is so many different drills that you can do with one of these.  I am going to give you one right now.    

Drill: 

In-Out Drill 

Bear Crawl Drill

Lateral Feet Drill 

Power Push-Up Drill

High Knee Run Through 

In-Out Hand Shuffle

2 In 2 Out Shuffle

Repeat 4 times!