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Summer Make These Inventive Mealsan Alpine a Staple Escape This Season | 32 Stacey Shanner PAGE 24 Direct (888) 842-7805 Don't Back Down | 38 Compliments of Stacey Shanner ISSUE 9 FAST, FUN FITNESSa sport to relish | 12 Enjoy Yourbon Workout voyage! with |This 40 High-Energy Method | PAGE 6 A SATISFYING Summer Make These Inventive Mealsan alpine a Staple escape This Season | 32 Stacey Shanner PAGE 24 Direct (888) 842-7805 don't back down | 38 ISSUE 9 COVER PRICE $6.99 678 The Shanner Group 1100 First Avenue Suite 200 678 King of Prussia, PA 19406 9 12345 67890 It’s been said that health is real wealth--and, in this context, there are so many means to get wealthy. This issue of Start Healthy delves into ways to promote better health, including ideas for staying healthy during the workday, tips for improving your back and neck, and a feature on a food company that exists to better the well-being of others. A reality of life today is that people work--a lot. As a result, your health may not be at the forefront during your hectic eight-hour (and beyond) workdays. Just incorporate these habits, though, and you’re sure to feel healthier and more productive all day long. Thanks in part to these hectic work schedules, our backs and necks are also taking a beating. But by making simple corrections to your posture, sleeping properly, and strengthening your body’s core, you can support your spine’s health and feel better. One local entrepreneur in upstate New York found her calling in helping her community through The Perfect Granola, her company that not only sells delicious, healthy products but also donates food, provides jobs, and offers training to impoverished people. May you always discover ways to improve your life--as well as the lives of others. As always, it’s a pleasure to send you this magazine. Stacey Shanner 06 issue 9 Fast, Fun Fitness This high-energy fitness method could be the key to finally TABLE OF enjoying your workout. 12 contents Staying Healthy for the Nine to Five All the ways you can be healthy while working full-time— from fitness tips to self-care advice. 16 Page 32 The Perfect Cause An Alpine Escape A food entrepreneur discusses her granola-based Venture to Jackson Hole company’s mission to help the less fortunate. for an unforgettable snowy retreat. 22 Restorative Recipes Dietitian-created meals, including exotic chicken soup and stuffed tomato recipes, designed to help you feel better. 38 Don’t Back Down The truth about back and neck pain, plus tips to help remedy these common ailments. 42 The Science Behind Getting Sick What’s the best way to avoid getting sick? Understanding how it happens. *You should always consult a doctor before starting any new workout regimen. fitness written by: alexa bricker photography: getty images, unless otherwise noted Think back to junior high gym class. You might remember a time when your gym was divided into stations, with a different type of exercise at each one. Some stations may have been reserved for climbing, some for jumping, and others for running. Now, if you recall how you felt about those days, you might remember how exhausted you were when all was said and done. Circuit training, as it’s properly known, can be really hard. But that’s why many fitness programs and gyms have adopted this style of training for clients. It is a highly effective way to target different areas of your body and heart rate in one session and, on top of that, it puts some variety and excitement into each workout. You may have heard about some of the most popular circuit-focused programs, such as F45 Training, but you might not exactly understand what circuit training entails or how to get started. Whether circuit training is a completely foreign concept or you’re just looking to mix up your routine, this guide highlights where to begin, the benefits, and simple tips FAST, FUN FAST, for a heart-pounding workout. 6 Start Healthy starthealthy.com 7 The Circuit-Training Basics According to Woodward, circuit training can be an You can think of circuit training as a big obstacle effective method of training for most everyone— course—with multiple components that have to be regardless of one’s current skill level or abilities. completed to move on to the next step. A typical Circuits can be tailored and specific exercises can circuit-training routine will have a warm up, followed be modified depending on a person’s experience. by 8–10 exercises—performed for about a minute “At F45, we focus on a balance of weight loss and Sample Circuit- each—with 30-second rest periods in between. lean muscle development, while emphasizing day- Training Schedule Depending on your goals and timeframe, a circuit to-day functional movements” she says. “Circuit and Remember to warm up before each workout, can be repeated as many times as necessary and can HIIT training have been known to increase muscular and cool down after. be completed in as little as 30 minutes. endurance and strength, as well as assist in body composition changes—decreasing fat percentage MONDAY, WEDNESDAY, FRIDAY Circuit exercises are based primarily around HIIT and increasing lean muscle mass.” Perform 8–10 HIIT-based exercises. Rest for 30–45 (high-intensity interval training)-style workouts, seconds in between each exercise. Repeat based meaning they require quick bursts of energy instead If you’re unsure of the specific exercises you should on individual goals and time. of prolonged exertion. “An effective approach to be working into your circuit program, training centers • Jump squats • Burpees circuit training is to focus on multiple muscle groups,” like F45 are a great place to start because they set • Side lunges • Planks says Toni Woodward, an F45 trainer. “Because the you up with predetermined workouts that have been • Jumping rope • High knees body is a kinetic chain, it’s important to work out proven effective for other people. This can eliminate • Plank jacks • Jump lunges corresponding muscle groups, even in an arm- or a the guesswork for you, and, as a bonus, you’ll have • Mountain climbers • Reverse crunches leg-focused workout.” plenty of help from professional trainers who can guide you every step of the way. For those who You can combine various types of exercise, including have never attempted a HIIT-style workout before, TUESDAY, THURSDAY, SATURDAY weight training and aerobics, in order to achieve your Woodward recommends listening to your body Perform 8–10 resistance-based exercises. Rest for specific goals. Though there are no set rules that and taking it slow. It’s more important to complete 30–45 seconds in between each exercise. Repeat say you must focus only on a specific muscle group the entire workout safely than to burn out before based on individual goals and time. or type of training per circuit, it is important to give it’s through. • Push-ups • Chest presses your muscles rest days in between so that they can • Pull-ups • Barbell curls recover. For example, if your Tuesday workout was Using the F45 method as an example, a typical week • Arm raises • Bent-over rows focused on your upper body, you’ll want to focus on of training could include cardio-focused workouts • Single-leg bridges • Dead lifts a different muscle group on Wednesday. three days per week and resistance (weight) training • Banded kick-backs • Leg presses three days per week, with a day reserved for rest. Ready, Set, Train Alternating between cardio days and weight training photo courtesy of: Once you’re familiar with the basics of a proper days is critical to give your muscles time to repair. SUNDAY F45 fitness circuit-training workout, you can take steps to Rest day. Drink plenty of water, get adequate incorporate it into your current routine or establish sleep, and incorporate stretch movements to a regimen that’s tailored to your goals. help muscles recover. 8 Start Healthy starthealthy.com 9 Power in Progress One of the biggest benefits of this training method is the mimicking of natural body movements you might need to perform on a daily basis. Functional training is not only beneficial from a fitness standpoint but also for general well-being. Though programs like F45 have a team mentality, circuit training is an ideal method for achieving individual goals. “Circuit training can help to elevate an individual’s overall health, including an increase in flexibility, joint mobility, muscular strength, and cardiovascular endurance,” says Woodward. “More important, it should be used as a tool to prevent common photo courtesy of: F45 fitness injuries that occur with overuse or repetitive motions. Oftentimes, runners or single-sport athletes find photo courtesy of: F45 fitness benefits from cross-training because new functional moves are incorporated and help to balance out muscle groups.” Whether you are looking to join a circuit-training program like F45 or are simply wanting to add this type of training into your schedule a day or two each week, it can be a highly effective way to see the results you desire. It’s important to avoid monotony in your workouts and to train muscles as successfully as possible—which circuit training provides. As Woodward and other trainers recommend, it’s essential to develop a plan and to start slow. Give HIIT-intensive circuit workouts a try. They are one of the best ways to get healthier—and have fun while doing it. For more info, visit f45training.com 10 Start Healthy starthealthy.com 11 written by: health Before Work During Work rebecca poole Many successful people will tell you that how you start With a full-time job, it’s sometimes hard to not reach STAYING the day is key to feeling good.
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