Fitness Blog

Staying Healthy While on Vacation

By: Kathryn Pontius, Certified Personal Trainer

The last thing anyone wants to do while on vacation is think about working out. You are on vacation to take a break from the stresses in your life. You want a little rest without the work phone calls and constant stream of emails. You want some relaxation without feeling guilty about the gym membership you aren’t using or all the calories you just consumed in your Pina Colada. But you also don’t want to come back from vacation only to find your getaway added inches to your waist! It is possible to stay healthy and enjoy your vacation with a few helpful hints!

1.       Moderation- Don’t deny yourself the fruity cocktails by the pool or the all you can eat fresh seafood dinners. But do each in moderation. Limit yourself to one or two sugar filled cocktails before switching to something less caloric. Pack a lunch to bring to the beach if you know you are going to have a decadent dinner. Try to eat local and fresh fruits and vegetables to experience the cuisine and stay healthy.

2.       Walk more- explore your surroundings by foot. Walk to the local market or to the restaurant for dinner. Take a stroll on the beach looking for shells. Find a beautiful mountain hike to take to get a picturesque view of the sunset. It’s not only a great way to see more of the destination but it’s also a great way to exercise!

3.      Try a local activity- Go snorkeling. Take kayaks out on the lake. Rent bikes and go for an evening bike ride around town. Take a surfing lesson. Try stand-up paddle boarding. No matter what type of vacation you are on, there are bound to be new and exciting things to try that will keep you active while you have fun!  

Enjoy the rest of your summer! It’s not too late to start working toward your fitness goals. We would love you help you! Call RWWC today! 

Summer Workout Mistakes to Avoid

By: Kathryn Pontius, Certified Personal Trainer

It is no secret this summer is gearing up to be a hot one! After such a brutal winter, it is wonderful to finally be able to exercise outdoors. But with this comes added risks like dehydration, sunburn, or chafing. Here are a few common mistakes to prevent unhealthy or uncomfortable workout sessions.

1.     Drinking coffee before a work out

Coffee can actually dehydrate you. Stick to water to hydrate pre-workout

2.     Sleeping in

While it is tempting in the hot summer months to stay up a little later, since it stays light later, don’t let that keep you from your morning workout. Temperatures rise earlier in the day in the summer, putting off your workout, even by an hour, can cause overheating. Try to work out early or in the evening once the temperatures have fallen.

3.     Wearing Dark or loose fitting clothing

Dark clothes absorb heat and put you at risk for overheating. While some people don’t like form fitting clothes or think tight clothes don’t allow for ventilation, loose clothes combined with sweat can make for some very uncomfortable workouts.

4.     Not re-fueling post workout

Both water and food need to be replenished within 30 minutes of a workout session. When it’s hot, people tend not to want to eat big meals, but try something small and nutrient rich.  

5.     Not bringing water to a pool workout

Your body loses water during a pool workout just like it does on land and it is easy to forget that. Staying hydrated is just as important at the pool as anywhere else.

6.     Only hydrating during your workout

It is very important to pre hydrate and post hydrate as well!

Enjoy the warm weather and summer freedom, but stay smart and healthy by not making these common mistakes. For more help with your personal fitness goals make an appointment to see a fitness specialist at RWWC today!

Food for Thought

By: Ashley Greenblatt, Certified Personal Trainer

Has your appetite for love made you gain unwanted weight? When we sink our teeth into a new relationship, we often neglect to mind our munchies. Upon entering the dating scene, nerves have a way of crushing any cravings for delectable dishes. Emotions have a peculiar way of affecting our eating habits, so here’s the skinny on how to avoid eating your heart out:

Competitive Eating. You do not need to keep pace with your partner's eating habits. Chances are his/her caloric needs far exceed yours. I’m not suggesting you order a piece of lettuce and a crouton for dinner, rather be mindful of your portion size. I have heard countless tales of weight gain woes from clients and girlfriends a-like who attribute their tight jeans to non-stop, “I’ll have what he/she is having,” eating. The easiest way to gauge what your portion size should be is to make a fist. No I am not suggesting beating up your sweetie, rather mimic your serving after the size of your fist.

The Dish on Dining Out. When a restaurant advertises dishes to be “endless, bottomless or all-you-can-eat,” know that you are in for a potentially high calorie feast. While it may be a great value for the amount of mashed potatoes you are can pile on your plate, it will translate into a lot of unnecessary calories. Enjoying a great bread basket, dressing-drenched lettuce, beer battered appetizers, decadent desserts, family-style portions and alcohol are definitely acceptable in moderation, however when dining with your honey fun and food can sometimes become synonymous. Try not to fall into this trap.

Me, Myself and I. When on the road to love, we often have tunnel vision in terms of where our energy and time is concentrated. Previous priorities such as an evening run, a good night’s sleep or even time with friends, are now a thing of the past. Couples time cuts into personal time, resulting in potential unhealthy lifestyle adaptations. After a long and arduous day at the office, it is tempting to throw on a pair of sweats, watch an episode of The Office and commit carbocide with your partner in crime. Down time is great and essential, however it is important to throw some healthy habits into the mix and not forget to take care of numero uno – you! Make gym time a couple’s activity, or find a healthy recipe that you can have fun whipping up together. Plus, exercise helps you look better naked, need I say more?

A full heart does not have to translate into a bloated belly. Live your best life for you and the one you love.

For more health tips and fitness information, please schedule an appointment with Ashley!

Osteoporosis and Fitness: Reduce Your Risk

By: Kathryn Pontius, Certified Personal Trainer

 As women, we are at a higher risk than men for developing the age-related bone density disorder, Osteoporosis. Osteoporosis causes our bones to become thinner and more porous. This makes us less able to support our own body weight. Osteoporosis can affect our quality of life as well as limit our ability to be independent. Bone density loss happens rapidly after menopause, and by the age of 50, about half of all women and men will break a bone because of Osteoporosis.

Don’t worry, there are a few things you can do to help reduce your risk of developing Osteoporosis. A diet full of calcium and vitamin D is helpful, as well as participating in physical activity. Studies show weight bearing exercises not only prevent bone density loss but also encourage bone growth. Shoulder, wrist, and hip joints as well as your spine are common sites where bone density loss occurs. These are great areas to strengthen through exercise.

If you have Osteoporosis, consult a physician before beginning an exercise program. If you are hoping to reduce your risk, be sure to start slow and work with someone who can show you the proper way to work out.

An ideal work out would include aerobic weight bearing exercises, resistance training, and flexibility exercises. It is important to note that these exercises should be done to improve muscle strength, therefore conserving bone mass, and should not generate joint pain. Exercises should be performed at low to moderate intensities.

If you have any questions or want to start reducing your risk of Osteoporosis, call and make an appointment with one of our fitness specialists today!

5 Tips for Spring Fitness

The snow is melting, the sun is shining, and it is beginning to get warmer and warmer each day! During the winter you may have taken some time off from your exercise routine to take shelter from the cold, but here are some helpful tips from our wellness specialists and personal trainers to help you get back on your feet and into a healthy fitness routine this spring.

1.       Be Realistic : First and foremost, you should always set a schedule of how many days a week you want to workout. You may want to hit the gym 7 days a week from the start, but with work, school and a family, this presents road blocks. Get comfortable taking baby-steps, and accommodate goals to your lifestyle and current fitness status to prevent injury.  A realistic schedule would be 3 days a week for 30 minutes each.

2.       Team up with a friend: Surround yourself with friends who are looking to spring clean their fitness routine and healthy lifestyles as well. Working out with a friend can help you encourage each other, keep you on track, and can be the fuel to a fun fitness routine.

3.       Revamp your playlist: Listening to the same tunes day in and day out can get monotonous and boring, especially during an intense workout. Check out pinterest for some new and uplifting songs that can rejuvenate your workout, and help get your body and mind moving. 

4.       Avoid the couch: After a long day at work, a comfy recliner may call your name. To avoid derailment from your new routine, pack a gym bag with you each day so that you have one less excuse not to get your workout in right after work hours.

5.       Record your progress: Keeping a fitness and food journal is a nice way to track your progress as well as the way you feel after each workout. A journal will also be sure to keep you conscious of your daily activities and habits (good and bad) including food selections.

How to Become a Runner

By: Kathryn Pontius, Personal Trainer

Running isn’t for everyone. But it could be for you, and it can be done just about anywhere, just about any time. Running is beneficial for both your mind and body.  It can help to boost your mood, reduce stress, and improve your sleeping habits. Running improves cardiovascular health, aids in weight loss, and strengthens your bones, among numerous other benefits. However, running can be a hard activity to take up. If your new year’s resolution was to become more fit, running is an amazing place to start. It may seem daunting or scary, but here are a few tips to help you become the runner you always dreamed of being.

First, run at your own pace. Many experts will tell you there is a certain intensity that is most effective physiologically, and while this is true, it is not the case for beginners. These targets can be uncomfortable or impossible for beginning runners. This can be extremely discouraging. Instead pick a pace that is challenging, but relatively pleasant. As you get more comfortable, increase your pace.

Next, prepare yourself, a little soreness is normal and expected. It’s not just the exertion experienced during running that discourages many beginners from continuing. It’s also the soreness experienced afterward so-called delayed-onset muscle soreness or DOMS. DOMS is caused by muscle damage associated with unaccustomed levels of exertion. The more you run, the less you will experience DOMS. Unfortunately you have to experience it to become resistant to it.

While DOMS is unavoidable for the beginning runner, you can minimize it. In your first workout you want to apply just enough stress to trigger this effect and no more, because doing any more will only result in more soreness without resulting in any more resistance to future muscle damage.

Make your first run short—only about 10 minutes. And instead of running for 10 minutes continuously, break it up. Start with interval training. Run faster than you normally would for 15 to 30 seconds, and then slow to a walk. When you’re ready, run for another 15 to 30 seconds, then walk again. Continue in this manner until you’ve put in 10 minutes and stop, even if you feel you could do more. You may feel good now, but you will feel sore tomorrow. As you run more often, this will subside.

Lastly, give it some time. It takes about a month to start feeling more comfortable when you run if you run consistently and build slowly. Set your expectations accordingly, but don’t give up. Take a “no excuses” mentality into your first month of running. Don’t miss a planned run, no matter how much you dread the next one. If you do this, you will progress at the maximum rate possible and find yourself enjoying your runs after four weeks and no longer needing to psych yourself into doing the next run.

Good luck, and if you need help setting or reaching your fitness goals, or would like a running plan designed specifically for you, contact RWWC today and schedule an appointment with a fitness specialist.

Fitness Tip on Recovering from Holiday Stress

By: Kathryn Pontius, Personal Trainer

Holiday stress affects many women through out the holidays. Your in-laws are around more often, you have to cook dinner for 20 guests, make it to Grandmas house by six and traffic is crawling. These stressful situations can increase your levels of stress hormones: cortisol and adrenaline. These hormones can affect your memory and ability to process new information as well as raise your risk of depression and anxiety. But it turns out there is an easy fix. 

Studies show that just 20 minutes of physical activity can help tremendously. As your heart rate rises during cardio exercise, levels of the feel-good neurochemicals serotonin, dopamine and norepinephrine rise in the body. So does brain-derived neurotrophic factor (BDNF), a substance that may protect your brain from emotional disorders and repair damage that stress and depression cause. At the same time, opiate-like endorphins and endocannabinoids (similar to the other kind of cannabis) flood the system, leading to a sense of well-being.

In short, a mere 20 minute work out session can produce mood benefits that last as long as 12 hours to help alleviate the stress you may have been faced with this holiday season.

How to Prepare for Outdoor Winter Workouts

By: Kathryn Pontius, Personal Trainer

Winter is just around the corner. The days are short and there is a brisk chill in the air. While you don’t have to give up on fresh air workouts just yet, there are a few things you should know to keep you warm and safe as the temperatures drop.

Here are a few tips to help you keep up your outdoor sessions.

Layers. Wear many layers of moisture-wicking fabric to keep you dry as well as warm. Your body temperature will feel about 20 degrees warmer when you are moving at high intensities, so keep this in mind as you get ready for your workout. Wear a scarf or facemask over your mouth and nose to help warm the air before it gets to your lungs.

Protect your extremities. Be sure to cover your hands and have warm socks on your feet. Also, consider wearing a hat. Remember that your body will take longer to warm up in the cold which increases your chance of injury.

Don’t push it. This weather is not conducive to setting personal time or distance records. It is best to run long and slower in this weather.

Have fun and stay safe. If we can help you with your fitness needs give us a call! 

The Importance of Strength Training for Women

By: Kathryn Pontius, Personal Trainer

When women start strength training a phrase I commonly hear is “I don’t want to be bulky. I don’t want to look like a body builder.” I want you women out there to know one thing, that’s probably not going to happen. 

The main component to building bulky muscle, besides a strict training regime, is testosterone.


Most women have about as much testosterone as a pre-teen boy. To get the body builder look a female has to work out around 40 hours a week and be on a special diet and supplement program. However, this myth has scared many women away from strength training. Many women only focus on cardio. While cardio is a great and necessary part of fitness, by skipping strength training you are missing a crucial piece of the health and fitness puzzle.


This is extremely important for women because strength training had been linked to increased bone density which helps to combat osteoporosis and its associated risks. Strength training is also a way to help target specific problem areas or body regions, something cardio cant do.


Don’t mistaken me, cardio is still very important and helps with heart health and increases endurance and stamina, but don’t forget the other part of the equation.


Our fitness specialists are here to help you with your fitness needs. Call today to schedule a consultation.

Great Autumn Exercise

By: Kathryn Pontius, Personal Trainer

Fall is here, and the weather outside is perfect! The summer humidity is gone and the bone chilling cold of winter is still a few months away. Get outside and breathe in that fresh air while you still can! It is the ideal time for outdoor activities like apple picking or hiking. Hiking is the idyllic exercise this time of year. It can help strengthen the heart, body, and mind. But, prior to hitting the trails, as a beginner hiker, there are a few tips you should follow to make the most of your autumn outing and stay safe while doing it! First and foremost, be ready for a workout.

Even if you regularly do cardio workouts on flat ground, uneven terrain can be a very different, often using different muscle groups. Incline intensifies aerobic work and burns more calories! Secondly, be sure to prepare adequately for your hike. This includes cardio, strength training, balance and flexibility training prior to the adventure. This will help prevent injury to joints and muscles as well as helping you avoid soreness afterwards. Thirdly, be sure to pack for the trip. Have a water bottle handy and be sure to keep hydrating throughout the hike.

Pack small snacks that are high in protein to munch on along the way. Make sure you have checked the weather reports before leaving. Wear appropriate clothing and shoes and bring along layers or a jacket in case the weather changes suddenly. Lastly, don’t go alone and be sure to set a pace that is comfortable for everyone in your group. Work your way up from hills or trail walking to more uphill trails. Have fun and enjoy! We’d love you help you with your individual fitness journey, call today to set up a consultation.

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