Don't Give Up!!!

Hi Everyone,

Spring is right around the corner and I know everyone out there wants to have that great in shape sculpted body.  You Can Do It!  Get off your booty right now and crank out some sit ups and push ups. 

On my next Blog I will give everyone specific caloric burn rates for multiple sports/activities so everyone can see how much they can burn off before spring break and summer vacation.

Remember to train SMART!!!!

Wellness and Fitness for a Lifetime!,
Jonathan Schauss, MBA, PT, CSCS

Susan G. Komen 3 Day for the Cure - 25 Walking Tips for Better Health

Hi Gals this one is especially for you with the Susan G. Komen 3 Day for the Cure approaching fast.  I thought I would give you a quick list on how to make a walking program lead to better health for the rest of your life.

1. Plan a walking program.

2. Consult your doctor before starting it.

3. Keep a journal of your progress.

4. Gradually increase the time you walk.

5. Aim for 30-6- Minute walks most days of the week.

6. Wear loose clothing.

7. Choose well-fitting shoes with good support and traction.

8. On  cold days, dress in layers so you can shed them if you get too hot.

9. Wear a reflective vest in early morning and at night.

10. When it's hot, wear cotton that lets perspiration evaporate.

11. Put on clean, absorbent socks.

12. Wear a hat and sunglasses.

13. Use a sunscreen with an SPF of at least 15.

14. Choose a safe place to walk.

15. Drink plenty of water beforehand and take water along.

16. If possible, walk with a friend/relative/dog.

17. Stretch out thoroughly first before walking and then after walking.

18. Warm up slowly then increase your pace.

19. After warming up, walk at a brisk pace to increase your heart rate and breathing.

20. If you find yourself breathing too hard as you walk, slow down.

21. Cool down and stretch after walking.

22. Walk after dinner.

23. Stop walking and seek medical care at once if you feel uncomfortable pressure, squeezing or pain in your chest or down the left arm.

24. Walk to reduce stress, increase your energy, strengthen your hear and decrease body fat.

25. Make walking a lifelong habit.

Remember that exercise (walking) should be fun!!! You can wear your iPod with music or download an audio book or talk with your spouse or friend on issues you want to work through in your life.  Exercise will increase blood flow and open up your mind to think through problem solving more clearly and lead to increase resolutions.  Feel free to vary the pace between telephone poles or driveways.  Make the trip fun and enjoy this minimal stress to your joints as you increase your cardiovascular health and strengthen your legs.

Happy walking and we hope to see your at the 3 Day for the Cure in Cleveland July 29th -31st.

"Health and Wellness for a Lifetime"

Jonathan Schauss, MBA, PT, CSCS

Spinning to Beat the Winter Blues!!!

Well there are 18 inches of snow outside and the temp is at 15 degrees - "Who wants to go for a bike ride?" 
Spinning indoors can really help you get in shape for an early spring marathon.   It also adds variety to your training regimen so you don't become over trained and produce repetitive injuries from running.  

Spinning can burn as many as 500 calories in as little as 40 minutes with a good trainer. You'll feel like a super-athlete after each class as the weeks progress.  Not to mention that Spinning classes are fun and motivating having some sweaty Spin-Master telling you what to do you don't even have to think. You can get yourself into a zone real easy with Spinning.  Don't forget to fill up your water bottle before your ride.

Spinning also affects you core movements with different positions as you adjust your tension.  Some basic movements are: seated flat (basic), seated climbing, standing flat, standing climb, jumps. These all have different hand positions 1-3.  Hand Position 1- is for warm-up, cool-down, and seated flats, Hand Position 2 - is for seated flats,all other positions and adds stability for out-of-the-saddle movements, Hand Position 3 - is only used for out-of-the-saddle climbs.

Heart Rate can also be regulated with specific training guidelines: Recovery Energy Zone @ 50-65% Maximum Heart Rate (MHR), Endurance Energy Zone @ 65-75% MHR, Strength Energy Zone @ 75-85% MHR, Interval Energy Zone @ 65 - 92% MHR, and Race Day Energy Zone @ 80-92% MHR.

I hope these guidelines find you a great Spinning Class and once again if its not fun it is just work.  Make it fun and take a friend or meet new friends.

Jonathan Schauss, MBA, PT, CSCS

"Wellness and Fitness for a Lifetime."

Never to Young To Start Training!

Hi Everyone,

I'm excited to see that at least some people have come across my blog.  I hope you find it resourceful and fun.  Surfing the web is like exercise - if it is not fun then it feels like work.  That is the same attitude that I try to instill in my kids that exercise should be fun.  My wife and I have instilled these values and healthy lifestyle in them hopefully for a lifetime by exposing them to races, fun times, and laughing a lot.  Don't make the race a serious event that might scare them away, but a fun exciting event that they will want to come back to time and again or even try themselves.  My daughter ran her first race at age 5 (1/4 mile) and then this past fall age 6 (1/2 mile) and had a blast running with her mom in the cold, wind, and rain.  Cookies and hot chocolate at the end of the race also help!!!

So whatever your vice is for exercise make it fun to last a lifetime!!!

Have fun with exercise and let the kids have fun too!!!

"Fitness and Wellness for a Lifetime"

Jonathan Schauss, PT, CSCS

Time to Start and Keep it Going!!!

Dear Fitness Seekers,

I hope that you all are able to stick to your weight management goals for the next 3 months.  This will bring you right up to Spring.  The weather will break soon and it will be easier for you to get out and hit the roads especially for all of us that live in the north to your bike and running shoes soon.

Until this weather breaks in the north - this is a great time to get to the pool while the weather is still cold.  You can start to increase your aerobic and anaerobic base both in the pool.  So dig out those goggles and suits, zoomers, swim paddles and pull-boys to increase some upper body strength and increase lung capacity with a great winter pool training regimen.  You can find many good swim workouts at swim.com or USAswimming.com to help progress your transformation leading into spring and help keep off a few of those winter/holiday pounds that we all probably have put on this past winter and holiday season.

Think positive and write down those goals that you want to achieve for 2011 whether that be a 3-Day Cancer Survivor Walk, 5K, 10K, 1/2 marathon, marathon, Sprint, Olympic, or Ironman distance triathlons, Master swim meet pool or open water races.  Go on-line, look at the local running store, or sign up for a major event and write it down and put it on the frig, car dash, dresser, gym bag, Homepage, Desktop motivation, Cell phone frontage and ask a friend to join you as a support system to keep the energy going when you don't want to train or ramp up the mileage/yardage.

Keep Up The Energy,

Jonathan Schauss, PT, CSCS

wellfit.training@gmail.com

Welcome to WellFit Training!

Dear Athletes and Weekend Warriors,

I welcome you all to WellFit Enterprises new Blog site.  We encourage you to come often to read and learn about some of the latest treatment strategies in sports medicine, injury prevention, rehabilitation, training/conditioning, and various exercise facts that we hope you will find educational, instructional, and applicable to your everyday life.

We hope to have WellFit Enterprises website up and running by March, 2011.  This website will be a growing resource containing content for personal training, sports therapy, videos, educational series, and eventually corporate wellness. We also will have an online store with affiliate sites for Wellness, Fitness, and Rehabilitation Supplies that we feel are beneficial, cost effective, and not the latest exercise fade.

WellFit looks to add additional content each week to its site for latest information and links.

All of us here at WellFit Enterprises look forward to helping you achieve your personal goals through "Wellness and Fitness for a Lifetime".

To Your Wellness & Fitness,

Jonathan Schauss, MBA, PT, CSCS
WellFit.training@gmail.com