A brisk jog or vigorous H.I.I.T. class is routine. Healthy practices, preventing injury, are also your routine. But something isn’t right. You feel tension or pain in your back or knee or foot. Before heading to the physical therapist, consider this. Consider your foundation—your workout shoes.

Maintaining a healthy body is like maintaining a house. You can putty and paint over cracks, but it doesn’t solve the true problem. The cracks indicate a problem in the foundation. Likewise “cracks” in your body may indicate a problem with your shoes. If you are feeling “cracks,” you may need to work on your foundation by replacing worn-out or unsuitable gym shoes.

Your first and best effort towards a solid athletic shoe is finding a reputable and knowledgeable store specializing in athletic shoes …

How so? Respect expertise. They will accurately measure your foot, including your unique gait, to help you select the most suitable shoe. The initial cost of a good athletic shoe can be offset next time by surfing or shopping for a discount retailer.

Your next best effort towards a solid athletic shoe is using your own knowledge …

How far? Think about the time and mileage on your shoes. Physical therapist and avid runner Suzanne Kole says in ACSM’s Health & Fitness Journal that running enthusiasts should replace their shoes every 300-600 miles or every 6-12 months, and avid walkers should generally replace them every year (Finding the Right Fit). Not sure of the mileage? WebMD’s article, “5 Biggest Mistakes When Choosing Workout Shoes,”recommends replacing your shoes every six months, if you work out daily, and every year, if you exercise more casually (Shaw).

What size? Don’t slight your shoe size. Kole also recommends you buy your athletic shoes a half-size larger than you normally would your casual shoes and that you ”shop for shoes at the end of the day when your feet are at their largest and most swollen” (Finding the Right Fit).

What for? Resist the temptation of doing shopping or errands in workout shoes. Give your athletic shoes the same respect you do your workout equipment. Tracie Rodgers, PhD with the American Council on Exercise warns that movements from shopping and errand-running wear and tear more quickly than running and walking exercises (Shaw).

What type? Be specific.The American Podiatric Medical Association recommends selecting a sport-specific shoe if you participate in a particular sport at least 2-3 times a week (Shaw). The same WebMD article gives podiatrist and foot surgeon Cheung’s recommendation that runners have more cushioning on the forefoot where they land and walkers have a stiff, supportive rubber heal (Shaw). If you aren’t geared to a particular exercise, a good option is a cross-trainer shoe that doesn’t bend easily and has a firm heel. Generally, a good athletic shoe should bend freely only in the toe and have a firm arch and heel.

“Cracks” or tension or pain in your body with exercise may mean you need professional help to get back on track, but first consider your foundation. Consider your exercise from the feet up.

Works Cited

Kole, Suzanne. “Finding the Right Fit: Shoe Buying Tips for Walkers and Joggers.” ACSM’s Health & Fitness Journal 11.4 (2007): 29-32. Web. 15 Apr. 2014.

Shaw, Gina. “5 Biggest Mistakes When Choosing Workout Shoes.” WebMD, n.d. Web. 15 Apr. 2014.

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Are you ready to see results? You’ve taken the first step and decided you want to pursue a healthier lifestyle. You’re eating healthy and you’ve joined your local gym. Now what? It’s time to come up with a routine to maximize your results. Men, here are four great exercises, for your upper body, so you can get started on a more sculpted, muscular you.

1. PUSHUPS —This is a great exercise for not only your shoulders, but your chest, back and abdominals too. And no equipment is required. Get on the floor with your palms at shoulder level and make sure your fingers are pointing forward. Keep your back straight and push yourself up until your body weight is held up by your palms and toes. After you reach this position, lower your body and repeat. If you want to put more emphasis on your chest, place your hands wider than your shoulders. If you want to work more on your back and triceps, bring your hands closer together.
2. BARBELL CURLS -– This focuses primarily on your biceps. Grab the barbell with your hands gripping the bar shoulder width apart. With your elbows at your sides, raise the bar until your forearms are vertical and then lower the bar until your arms are fully extended. You then repeat the desired number of repetitions. You can also use the bicep machine, in your local gym, or you can utilize dumbbells to perform this workout. Many people prefer using dumbbells, because each bicep is in use. In other words, one bicep can’t take on more of the weight of the barbell than the other bicep. So, there’s no cheating involved like you might experience using the gym’s machine or a barbell.
3. THE MILITARY PRESS -– The target muscles here are your triceps. Stand with your feet shoulder-width apart and then grab a barbell. The bar should rest on the tip of your breast bone with your arms ready to push the bar. Make sure your grip is shoulder width or wider, in the beginning, and to work the triceps more you can always use a closer grip later. Push the bar slowly above your head. Lower the bar in the same manner and then repeat. Again, you can substitute dumbbells if you want to give each of your triceps and equal workout.
4. SITUPS -– Lastly, this exercise will work out your core and focus on abdominal muscles. Lie on the floor and place your feet under something stable. If you’re working out with someone, you can have them hold your feet down. Be sure and bend your knees and then put your hands behind your head and lock them together. Elevate your upper body and contract. After you feel the contraction, lower your upper body back down to the floor. Repeat for the recommended amount of repetitions. And although it’s more difficult, you can work out your abdominals much better if you can stabilize your feet without assistance.

You should do three sets of 8-10 repetitions of each for these exercises. If you’re more interested in strength, you should increase your weight/resistance and do less reps, however, if you want to focus on tone, simply do more repetitions with lighter weight. In either case, these four exercises will give you a fantastic workout in only 20-30 minutes.

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The gym, like any other public place, has a set of written and unwritten rules. Like all forms of etiquette, these exist to make everyone comfortable.  Below are a few ways we can work to make our time at the gym as pleasant as possible:

Cleanliness:

• Ever wonder why there are random cleaning supplies sitting around the gym? Most will have a station or two with paper towels and a spray bottle of cleaner. Between each station you use, you are expected to spray down a paper towel and wipe the equipment.
• For another buffer between yourself and other’s perspiration, it’s also acceptable to bring your own towel, or use one provided, to sit on at each seated station.

Cardio Etiquette

• Some gyms have rules clearly posted about the length of time allowed for cardio machines. These gyms are typically the busier ones; so don’t look for it everywhere. If there are no rules posted, and you notice people waiting around for equipment, it’s considered polite to limit your time to thirty minutes or less.

Weight Etiquette

• Do not drop weights. It can damage the equipment, and the sound is quite loud.
• Don’t monopolize equipment. If you’re doing hard sets, of course, take a minute or two between each one—then put your weights back, or clean your machine, and leave it for the next person.
• If the gym is very busy, and there’s a line for the machine you are using, consider letting someone else use it while you recover. Taking turns at sets is a great reason to bring a partner to the gym.

General Etiquette

• There’s nothing wrong with talking between sets, but try to keep it to a minimum. If you find you are involved in a serious discussion, it might be best to go out to the lobby. People trying to work out can be easily distracted by non-workout-related conversations.
• When you choose to engage in a conversation, engage with those you know. Don’t assume the girl on the treadmill next to yours came to the gym to have social hour.
• It’s important to breathe correctly when working out, and sometimes that will come with a grunt. It’s natural—but try not to call in the wild with your exhale.
• If you are in great shape, it’s absolutely something to be proud of. If a conversation arises, and it’s appropriate, disclosing your max-lift weights is reasonable. But many people are not concerned with how much weight you lifted last night, and it may, in fact, make them uncomfortable—so answer questions, but save bragging for a more private conversation.

Some people are in great shape, others are at the beginning of their fitness journey; while everyone puts on a brave face, you never know what effort it took to walk in the door that day. Following these few rules, based in general politeness, will help everyone have a great workout and think positively of the gym.

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Dehydration can happen to anyone. It takes place when your body loses more fluid than you can take in to compensate. If your body isn’t hydrated, it can’t carry out all its necessary functions and your body can actually shut down. There’s nothing to worry about though. Here are three easy steps to follow, so you can make sure you stay hydrated during your workouts.

1. DRINK:  The simplest way to stay hydrated is to drink plenty of fluids. Typically, you should drink .25 to .75 of a liter of water prior to exercising to prepare your body. Once you begin your workout, you need to replenish the fluids your body is losing during the activity. Water is the easiest way to make sure you don’t dehydrate, while you exercise. Water is very accessible, free and devoid of calories and sugar. Naturally, some people don’t enjoy the bland taste of water, so they opt for a sports drink. This is a great alternative to water, as long as you use these beverages in moderation. Remember, most sports drinks like Gatorade and Powerade are loaded with sugar and calories. However, sports drinks replenish electrolytes, which water doesn’t do. Electrolytes regulate the amount of water in your body and can help prolong your workout. Gatorade 2 (G2) and Powerade Zero are fantastic alternatives to their sugary and calorie-ridden counterparts.
2. EAT: Some people actually get hungry during their workout. And if fluids are in short supply, there are many foods that can help you stay hydrated as you exercise. Vegetables and fruits are tops on the list of foods that you can ‘eat to drink.’ Cucumbers are an excellent choice, because they are 95% water. Salad greens are another good option, with 90% water content, and a couple of cups contain less than 15 calories. Strawberries, watermelon and papaya are also loaded with water. And regular, plain-flavored yogurt offers approximately 85% water content. Yogurt also offers your body B vitamins and, in some cases, probiotics. Check labels to know which yogurt brands have the most to offer you.
3. MONITOR:  As weird as it may sound, you can make sure you stay hydrated during your workouts by visiting the bathroom. Yes, you heard me right, because your urine can actually alert you to whether or not you need more fluids. If you’re properly hydrated, your urine will be clear or have a pale, yellowish tint. Watch for darker urine, because it reveals you could be heading toward dehydration. Also, pay attention to how you are feeling. If your muscles are getting too sore to continue, or you are feeling dizzy, these are danger signs that tell you that there is a need to hydrate.

Drink, eat and monitor! Remember these three easy steps, so you can stay safe and hydrated during your workouts. Always, remember to keep in mind that you will need more or less fluids depending on your particular workout intensity and environment.

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You’ve spent weeks, months, maybe years, crafting a healthy lifestyle. You do cardio several times a week, lift weights or do other weight-focused exercises regularly. Breakfast is a piece of fruit and a protein-packed smoothie or couple of eggs with a slice of toast. You’ve planned your snacks down to the calorie, and even have a cheat meal on occasion just for good measure. You get eight hours of sleep every night. Everything is going your way. Nothing can stop you.

Until vacation time.

Well, maybe not just vacation time. Maybe you find leaving town for any occasion—a work trip, to visit relatives, to volunteer—to be a difficult time to maintain your routine. You’re not the only one—many people find it difficult to maintain their daily habits when out of the environment that reinforces them. Below are a few tips to help you make better decisions while on vacation, or any time you are traveling:

• Make a food plan. It’s incredibly easy to impulse eat while away from home. Are you used to three squares a day with snacks in between? Think about what those meals usually consist of, and seek it out; for example, going to lunch while away from home. If you usually eat lightly at lunch, stick to the same type of food while away. A salad is pretty easy to find, even at fast food joints. If you prefer a heavy-but-healthy breakfast, have a pep talk with yourself before hitting the hotel breakfast bar. Grab the type of food you would normally have. As for snacks, there are grocery stores everywhere. Nothing says you can’t grab the same snacks you keep at home and instead keep them in your bag.
• Think movement. If the place you are staying provides access to any equipment you are accustomed to, make a plan to use it. Otherwise, don’t worry about getting in the exact workout you’re used to—just think about incorporating regular movement into each day. Body weight exercises, like push-ups, pull-ups, and sit-ups, are old standbys that will serve you well. For cardio, something as simple as a walk around the block can help keep the blood flowing. I’ve even been known to walk circles around my hotel for half an hour, if I wasn’t sure of the area’s safety or layout.
• Remember to sleep. Stress from the day, hotel cable channels, food or alcohol to excess—all of these can contribute to not getting enough rest. To offset this, try to keep to the same schedule you keep at home. If noises or light bother you, consider investing in a set of earplugs and a comfortable sleep mask. They may not sound good from the luxury of your home, but when traveling, it’s better safe than sleep deprived.

You will come home healthy as the day you left if you can plan ahead, stick to somewhat of a normal routine, and think outside the box.

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