Going to the gym doesn’t require you to keep much equipment–just your water bottle and yourself, right? You probably don’t think about one important piece of fitness equipment: your workout shoes.

Your shoes provide the support your body needs to keep going, and they even help prevent injuries. Replacing them regularly will keep you safe and healthy during your workouts.

• If your fitness routine is moderate, say a few times a week, you’ll want to get new shoes about twice per year.
• Athletes with more intense fitness routines (more than four times per week) will need to replace shoes at least three to four times per year.
• Designate a pair of shoes for your workout, and don’t use them for everyday wear. They’ll wear out faster if you use them for everything.
• If you sometimes work out outside, get a specific pair of shoes for that. Then you can get shoes designed for the exact surface you’ll be working out on.
• Weight loss can change the size of your feet. If your shoes aren’t fitting quite the same, it’s time to go in and get resized. Wearing oversize shoes increases your risk for pronation injuries.
• Pick shoes designed for your activities. Walking shoes are built differently than those made for aerobics or soccer, for instance.
• Check the bottoms of your shoes for signs of uneven wear. Some shoes are designed to account for pronation toward the inside or outside of your foot.

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375. You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

You wear the right shoes, concentrate on correct form, and eat right before your workouts. But many of us neglect a critical part of our fitness routine: stretching. And most people who stretch don’t do enough, or they do stretches that aren’t going to give the results they’re looking for. Here, we correct some of the most common myths about stretching.

Myth #1: It should hurt.

Truth: If you stretch till your muscle hurts, you could actually be damaging your muscle, rather than lengthening it gently. Aim to feel a gentle pulling sensation in the muscle, instead of a shooting pain or pinching feeling.

Myth #2: Start with the stretch.

Truth: Lengthening a muscle when it’s completely cold will just lead to injury. Instead, start with about ten minutes of light aerobic exercise. Once your muscles are warm, THEN you can move on to stretching.

Myth #3: Always get into the stretch and hold it.

Truth: Static stretching, where you get into position and hold it for about thirty seconds, is best saved for after your workout. That’s when your muscles are ready for lengthening more completely. Dynamic stretches, where you stretch as you move, are the best at the beginning of the workout.

Myth #4: All stretches are created equal.

Truth: Your stretching routine should depend on your activities. Runners have different physical needs than golfers or bodybuilders, for instance. A personal trainer is the best person to consult for a stretching regimen that fits with your workout routine and athletic participation.

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

You spend plenty of time chiseling those abs at the gym, so why sabotage your six pack with your diet? A few substitutions can help you maintain that rock hard look.

• Start your day with some fluffy eggs instead of heavy carbs like bagels or toast. Stick with egg whites if you’re especially worried about cholesterol, and go for a veggie omelet to sneak in some extra vitamins and minerals.
• Instead of potato chips, reach for a generous handful of almonds as an afternoon snack or an accompaniment to your sandwich. High in protein and low in fat, almonds will help you feel full longer.
• Pour a little soy into your shake. In one experiment, participants who used soy milk rather than dairy milk lost more weight than those who used dairy. Soy is high in antioxidants and fiber, but low in fat, so it won’t give you a spare tire.
• Rather than cookies, satisfy your sweet tooth with a great big apple. Apples are about 85% water, so they make you feel full. And they’re also high in fiber, which helps keep your digestive system in tip-top form.
• Trade the iceberg lettuce for some leafy greens. Spinach, broccoli, and other leafy greens have few calories, but they have lots of calcium—which your body needs for muscle contraction. That makes leafy greens great workout fuel!

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

February is American Heart Month, and next week we’ll celebrate Valentine’s Day. That makes now the perfect time to think about your cardiovascular health. Our heart is an incredibly important muscle, so it’s critical to care for it, just like we care for the rest of our bodies. Here, we debunk some common misconceptions about cardio.

Myth #1: If you only have a few minutes, skip the cardio.

Truth: Every movement you make throughout the day has an impact on your body. So even if you have only ten minutes to squeeze in an extra lap around the block, or five minutes to take the stairs instead of the elevator, do it! While this isn’t enough cardio to keep your heart in tip-top shape, it will contribute to your heart’s health.

Myth #2: You should keep your cardio routine consistent to see the best results.

Truth: It’s important that you consistently get cardio and incorporate it into your workout routine. But you need not run five miles every day. Switching up your routine can help you avoid that dreaded weight-loss plateau, and it makes your body work differently. Also consider adding interval workouts, which incorporate short bursts of intense activity. These workouts are awesome for your heart!

Myth #3: You should avoid eating before cardio if you want to burn fat.

Truth: The bottom line: what you need to eat before your workout largely depends on the kind of workout you’re going to do. If you’re doing a light to moderate workout, your body generally has all the fuel it needs to get you through without losing energy. However, if you’ll be doing an intense workout, try a snack that contains complex carbs and protein about an hour before you hit the gym.

A personal trainer can help you figure out the best cardio routine for you. Your physical condition, current fitness routine, and even age will all help the trainer tailor a routine just for you.

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

We live in a world of constant motion, activity, and change. Every day, we’re faced with demands and responsibilities that demand our focus—and sometimes take our focus away from where we’d like it to be. In this busy world, staying healthy often takes a back seat to taking care of our families, finishing that project at work, or simply taking time to decompress on the couch. But if we want to stay fit and healthy, it’s important to exercise!

Now’s the Time

It’s so easy to say, “Oh, my schedule is so busy. Maybe I’ll find time to go to the gym (tomorrow/this weekend/next week.)” That phrase “find time” illustrates that fitness isn’t a priority. We need to shift our focus from “finding time” to “making time.” This subtle shift can drastically change not only your workout routine, but even your attitude toward exercise.

• Pencil it in: Just as you schedule important meetings on your calendar, schedule your time at the gym. Writing it down on the calendar helps you to mentally “block off” that time for working out, so you’re less likely to see it as an expendable engagement.
• Choose the same time slot every week: If Monday nights become your “gym nights,” you’re more likely to hold that time sacred and work your schedule around that. Sure, one-time events your child’s parent-teacher night might come up, but commit to the same time each week.
• Reschedule: If another obligation does come up, and you absolutely can’t make it to the gym, physically reschedule that time in your calendar—just as you would an important meeting at work. Again, this practice reinforces the idea that going to the gym is a non-negotiable item in your schedule.
• Take someone with you: If you’re meeting a friend at the gym, you’re much more likely to make the meeting! If none of your friends can commit, build a relationship with a personal trainer or even the person at the front desk at the gym. They’ll start to look for you—and will ask you where you were when you miss a workout!

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

We all want to have plenty of energy for our workout and make sure that what we’re using to fuel our bodies gives us just what we need. Some foods may sound like a good idea, but they won’t give us the energy to finish our workout—or worse, they may leave us with an upset stomach. Check out these five foods to skip before you head to the gym.

1. Sugary fruit juice or runners’ gels: A big blast of sugar right before you hit the gym can leave you feeling fatigued ten minutes into your workout. And most of us don’t reach the intensity where we’d need an extra blast of glucose mid-workout. That’s precisely what those runners’ gels are designed for: keeping long-distance runners’ blood sugar up during long races.
2. Heavy cream-based sauces: We know carb loading will give us plenty of energy, but carb loading with, say, fettuccini alfredo might not be the best idea. Instead of eating pasta or rice with a cheesy sauce, opt for tomato sauce or even a little olive oil and fresh herbs.
3. Heavily seasoned foods: While tacos or Indian food certainly isn’t necessarily unhealthy, really spicy food can leave you with indigestion during your workout. If you’re prone to an upset stomach, skip the pre-workout curry.
4. High-protein shakes and bars: We all know protein’s an excellent energy source, but it takes a little while to enter your blood stream. That’s why protein should be paired with carbs, which provide short-term energy. Look for a 4:1 carbohydrate-to-protein ratio if you’re going to eat a pre-made high-protein snack.
5. A giant salad: What could be healthier than a plate full of leafy greens and veggies? Not much. But vegetables don’t contain protein, so you might start dragging during your workout. Add chicken or salmon to your salad for a protein boost.

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

Staying healthy is a lifestyle choice that requires dedication and persistence. For many of us, it can be tough to stick with that exercise routine over time. We’re busy, and maintaining a fitness routine certainly takes time. Check out these tips to help you stay on track.

• Get it out of the way early.  As the day wears on, plenty of things can pop up and prevent us from making it to the gym. If you start your day with a workout, you can cross it off your list right away—and get an extra burst of energy for the rest of your day.
• Switch up the routine. Pounding it out on the treadmill is great cardio, but it can get boring if you do it day in and day out. Talk to a personal trainer about building a fitness routine that includes different challenges daily, or check out group fitness classes at the gym.
• Bring a friend. If your friend is expecting to meet you at the gym, you’re less likely to skip out on the workout! Even if you and your friend go your separate ways for the next hour, you can meet up afterward to discuss how you’re coming on fitness goals or share that great new exercise you just discovered.
• Ask a trainer for help. Sometimes we might feel lost or alone at the gym. Enlist a personal trainer for extra support and guidance. These professionals can suggest new workouts, answer questions about diet and exercise, and even help you address challenges and frustrations.
• Keep your goal in sight. If you’re looking to lower your blood pressure, your weight, whatever, find a visual reminder of that goal. Place it somewhere you—and your family—will see it all the time. It’ll help keep you on track and remind your family to support you as you strive to make healthy choices!

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter  for the latest updates.

You’ve seen the commercials and heard the hype. That’s right: sports drinks have become quite fashionable at the gym. But are they really better for you than water? And can they replace water all the time?

Benefits and Drawbacks of Sports Drinks

Most sports drinks contain electrolytes, which your muscles use as you work out. As your body runs out of electrolytes, you may get tired or experience cramping in your muscles. The primary benefit of sports drinks is that they can help you replenish electrolytes during longer workouts.

The downside of sports drinks is that they also contain sodium, which means they can cause your body to lose water. They can also contain extra calories and sugar that you don’t really need—especially if you’re trying to lose weight. It can be difficult for your body to process these other ingredients while you’re working out.

Experts generally recommend that you stick with water if you’ll be working out for an hour or less, or if your workout is only moderate to easy. If your workout is particularly intense or lasts more than an hour, it’s okay to reach for a sports drink, as your body will start to need more electrolytes to maintain intensity.

Hydrate Early and Often

Maybe strength training is part of your fitness routine, or maybe it’s aerobics classes. However you stay fit, make drinking water a part of your routine all day long—not just when you’re at the gym. The best time to hydrate is actually before you ever hit the treadmill. Here are a few tips for getting enough water throughout the day:

• Drink a glass of water with every meal. Extra bonus: water makes you feel more full, so you may find that you’re eating less at each meal!
• Switch your morning coffee for an ice-cold glass of H2O. You’ll find that it offers a different kind of pick-me-up.
• Remember that fruit contains lots of water. If you have trouble drinking plain water, bring apples, nectarines, or watermelon with you as a snack.
• Keep drinking water even after your workout. You’ll want to replenish the fluids your body lost during your gym session.

Staying properly hydrated protects your body and improves your performance. What hydration tricks work best for you?

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

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Active recovery is a form of exercise by which an individual honors the need to refrain from an intense workout while still employing a light, moderate exercise routine. Have you ever had an intense workout and felt muscle pain when the workout ended? It is in times of muscle pain that you may need to step back and perform a smaller, less intense workout until the muscle recovery time (between 24 and 48 hours) passes. Active recovery impacts fitness because it fulfills the need for daily physical activity while at the same time promoting muscle recovery.

Active recovery is important for fitness because it emphasizes the necessity of daily physical activity. An excellent workout each day is vital to the body’s overall health. Exercise promotes a regular heartbeat, well-functioning health systems, and a happy individual. Exercise not only transforms the body, but also the heart and mind: the heart beats in a regular fashion and the mind escapes from common depression.

Active recovery is important for fitness because it promotes muscle recovery. Muscle recovery is a rehabilitation time the muscles must receive after a workout in order for a healthy exercise routine to continue. When an individual performs a light workout, he or she is not exercising at the same intense level as that which caused the muscle strain; however, the individual is still exercising, just the same. Light exercise keeps the muscle from locking while giving the muscle time to return to its former strength.

Last but not least, active recovery is important for fitness because it kills two birds with one stone. Muscle recovery and exercise are both important in a healthy lifestyle—and any proper way to maintain both is a plus for fitness gurus and enthusiasts everywhere.

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

Interval training can boost your metabolism and burn fat more rapidly than many other types of workout, all the while boosting your endurance and cardiovascular fitness. Olympic athletes have been using this training technique for years and it is easy to implement, even for beginners.

Bored with your regular cardio routine? Not seeing the results you’d like? What’s great about interval training is that it mixes short bursts of extremely high intensity with slightly longer periods of low-intensity exercise for recovery, all in one workout. You’ll alternate these intensities throughout the course of your session, which is typically only about 20 minutes. For example, you may go for an explosive spring on the treadmill at a very fast pace for 30 seconds, then reduce the speed to swift walk while your heart rate recovers for 1 minute to 90 seconds. Then repeat for anywhere from 5-15 cycles, depending on your fitness level. The varying intensity of the training literally obliterates your body fat! Not only that, you can train just a few times a week and still achieve impressive results. But how exactly does interval training speed up your metabolism and blast past your firewall of fat? Interval training will stoke your metabolism so not only will it burn calories during your workout, but it will allow your body to continue burning calories for up to 24 hours after the workout.

For best results, getting some advice from one of our seasoned trainers will ensure you get the best results and that you are working a program that is appropriate to your fitness level and within your limits, as well as make sure you are working effectively toward your goals. As you progress, your routine will change and become more challenging.

Get to Fitness Together in Novi and speak with our staff today. Our studio is located in Vantage Pointe Plaza, 24276 Novi Road, Novi, MI 48375.  You can also give us a call at (248) 348-9230 or visit our Facebook and Twitter for the latest updates.

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