If you work out in the morning, your body’s blood sugar levels are typically pretty low. Before starting your walk, have a banana or a granola bar to keep your blood sugar level up. Go ahead and try some foods to see what makes you feel the best; I personally like bananas or apples.

As far as taking in food during exercise, there are many products that the elites use that we have found work well and are quickly digested by the body. Products such as flavored gels and nutritional bars are proven workout supplements. In general, you will want to look for something that your stomach can handle, is quickly digested by the body, and is easy to manage while on the go.

How long should you wait before going for a walk? Well, it all depends on your level of exercise. If you are going to do a tough walking workout, you may want to wait at least an hour for your food to digest completely; however, if all you ate was half a banana, then that wait time could be reduced to 15 minutes or so. If you are only going for a stroll, you may not have to wait more than 15 minutes even if you had a big meal. It really just depends on the exercise and the size of your meal.

1. Try taking contrast showers. This is where following your workout, you head to the showers and spend a minute in warm water and a minute in as cold water as you can tolerate. Keep repeating this for several cycles, about four or five should do the trick, or more if you really over did it. Just a couple of words of warning. Obviously, those who have heart conditions should proceed with caution (that cold water can be a bit of a shock to your body), and also keep the water on your body, as exposing your head to this can lead to headaches. Baths work even better if you can get two together.

2.Taking fish oils will provide your body with Omega 3 fatty acids that help to reduce the inflammation response in the body. Fish oil is a blood thinner, so if you are in the armed forces, a police officer, or already on a blood thinner, you may want to take less than what the label says. Also, if you’re on blood thinners already, ask your doctor before starting this.

3.Use spices such as ginger and turmeric. These are both very powerful anti-inflammatories, and they can help make your food much tastier too (an added bonus).

4. Of course, stretching and getting regular massages are staples in dealing with muscle soreness and should never be over looked.

I hope these tips help to reduce any pain and stiffness you may have, so that you can continue pursuing your goals!

To remedy this situation, many urban centers have developed unique fitness options. From New York to Chicago, and even to Los Angeles, many ideas for urban strength training have sprung up that make it inexpensive and simple to strengthen your core, while juggling the perils of city life.  Here are some of the best options for urban strength training.

Urban Strength Institute. This strength institute in the Lincoln Park neighborhood of Chicago is the ultimate urban oasis for strength training. A quick visit to the Strength Institute’s website shows the many testimonials of clients who compliment the Institute’s ability to motivate, teach, and to get results through their unique focus on strength training for the busy urban professional. They understand the constant rush of work, social events, and general business of their clients, and they are extremely accommodating. The Institute provides personal trainers, fitness classes, and it even allows the client to choose the exercises they want to focus on. Facilities similar to the Urban Strength Institute are in several downtown areas across the country, and they are sure to give clients the strength training they crave.

As One. Located in Broadway, right on Columbus Circle, As One in New York City is the perfect urban strength training facility for New Yorkers looking to get six-pack abs, solid pecs, and a strong back. Much like the Strength Institute, As One provides very flexible eight-week sessions, as well as a required commitment to two 75 minutes group strength training class per week. This is the perfect way to get motivated to workout, as well as a unique place to network. For only about $400, the client gets four months of strength training classes, along with the inclusive group activities, making it a true bargain, with amazing results for better core strength.

Revolution Fitness. This Santa Monica strength training fitness center is renowned for its strength training classes and openly acknowledges that when most people workout they neglect core strength training and its importance to an overall healthy workout and physique. In true California style, Revolution Fitness has only the latest and most innovative strength training techniques and classes. All of the trainers are pleasant and perpetually happy, and they motivate clients to build their core strength in a comfortable and exceedingly successful way. Class sizes are small, and the music selection is superb. Revolution Fitness locations in Santa Monica and Venice Beach both offer a promotion of two weeks of unlimited classes for only $49, leaving urban Los Angelinos no other choice but to work on their core strength this winter.

Slides, also known as sidestepping, involve putting your feet together, taking a wide step sideways, and then bringing the trailing foot back beside the leading foot. The distance to slide is the same as that of the length of a tennis court (78 feet), and back again while facing the opposite direction to switch leading feet. If this seems too far, try sliding the width of a tennis court, which spans 36 feet.

Also sideways, the carioca sees the person going sideways down the length of a tennis court at a constant speed. The trailing foot crosses in front of and then behind the leading foot as the leading foot steps to the left (or right, depending on which you prefer). Again, this traverses the length of a tennis court, and you use a different foot to lead back up the court.

An apparent extension of the reverse lunge, with some difficulty thrown in, angle slides see the person starting out with their back facing the intended end point. The person then slides 2 times backwards at a 45° angle to the left (or right), and again to the opposite direction, down the length of a court.

There’s also the wedel, for which you make small jumps to cover a total distance of 36 feet. These jumps are made with more of a sideways motion than forward, while keeping the feet together.

The slide and sprint should be carried out with another person, although it’s also possible to do it alone. As the term suggests, it involves sliding and sprinting. Starting as a regular slide down the “court,” the 2 people turn to face the other direction when one person says “turn.” The pair slides along until the same person says “sprint,” following which they will run forward until the first person says, “slide.” The 2 people then face one another and slide to the end of the court.

Yet, this should not be the case. As with other aspects of fitness, a person should be able to work strength training exercises in to his or her daily routine without a noticeable “loss” of time.

For example, we all know the tip about taking the stairs instead of the lift, or parking further away from a building to build aerobic fitness. By the same token, you wouldn’t have to wonder where you’re going to find 30 minutes or an hour in a day to build strength if you can space out 15 pushups, a 1-minute plank, or 15 sumo squats throughout the day.

Personally, I favor doing a set of pushups after sitting for 45 minutes or so. Although the individual mini-sessions might not appear to have much impact initially, this has made a difference over time.

In addition to working out for short intervals throughout the day, try incorporating strength training moves into regular movements. For example, do lunges instead of walking down a corridor. As it would look strange, you don’t have to do them on the way back up the corridor. The key is to incorporate such exercises frequently enough for them to pay off.

If the “free and easy” approach appears too vague, then using resistance bands can provide more structure in addition to a flexible approach to time taken for strength training. These are easy to transport, and they can be used virtually anywhere and anytime, which somewhat negates the need to find a time and place to carry out strength training.

Maintaining a fit and healthy lifestyle can be a difficult task for some people, while others just carry on with no worries or obstacles at all. By being an advocate such as myself, I have an image I must uphold because who would listen to someone who was a sloth or ne’er do well. Eating healthy, exercising, positive thinking, and sleep are all vital elements in one’s choice to live a healthy lifestyle.

An average fit adult exercises 30 to 90 minutes daily, and there is a point where one needs to rest and sleep if they want to continue to live their lives to its full potential. I found conflicting reports about how much daily sleep an adult should be receiving. After reading an article from the National Sleep Foundation, studies have shown that we should be gaining between 7-9 hours of daily shuteye. I never realized that by not sleeping enough (or too much sleep) would take a tremendous toll on your body. I suppose it never occurred to me because I never experienced either issue when it comes to rest and relaxation. I know several adults who have chronic sleep issues, and I certainly have compassion for them.

If you are unfortunate and suffer from sleep deprivation or obtain too much sleep, you may be at an increased risk for obesity, diabetes, heart problems, depression, or motor vehicle accidents, just to name a few. It was recommended in the article to chronicle your sleep habits and to discuss them with your physician at your next visit. Do you know if you snore? Sleep apnea is a common disorder, which should also be presented to your doctor. There are solutions; don’t be afraid or embarrassed to seek help.

Here are some suggestions to maintain a healthy sleep pattern as posted by the NSF (National Sleep Foundation):

Establish consistent sleep and wake schedules 7 days a week.

Begin a relaxing routine about an hour before bedtime, such as a hot bath or soothing music.

Make sure your mattress and pillows are comfortable.

Use your bedroom for sleep and not for watching TV or your using your computer.

Finish eating 2-3 hours before your regular bedtime.

Avoid caffeine, alcohol, and tobacco products close to bedtime.

I typically exercise in the early morning and in the early evening approximately 1 hour a day, which I know helps me feel sleepy at bedtime. Sleep tight and pleasant dreams to all!

Oatmeal is probably one of the cheapest breakfast foods that someone could be willing to eat day after day, like a bowl of cereal. It’s great for those of us who are budget-bound. On the flip-side, oatmeal leaves an open door for toppings, which can include just about any ingredient. Make it sweet or savory; it’s your choice.

You know that whole grains are good for you; that’s what oatmeal gives you. The top (and perhaps only) ingredient on a package of oatmeal should be plain rolled oats. The soluble fiber in oatmeal is said to reduce cholesterol levels (and the risk for heart disease); it also keeps us feeling full, helping us control hunger pangs. Oatmeal has a low glycemic index, which is perfect to have a couple hours before a sustained effort.

Regarding taste, and perhaps even regarding texture, some people claim that they just don’t like oatmeal. What they’re really saying is that they didn’t like the type of oatmeal that they once tried. Oatmeal is extremely versatile, and it’s unlikely that one can disagree with every possible kind, unless of course you have a gluten allergy. (In that case, you’re just out of luck on the oatmeal front). To find a bowl of oatmeal that suits you, experiment with different amounts of water or milk, quick-oats (which allow you to have a hot breakfast in under a minute) or regular oats, and a variety of toppings. Eventually, you’ll find your favorite bowl.

A popular way to sweeten a bowl of oatmeal is to add a spoonful of brown sugar, but why not add whole to whole? Start with plain, whole oats. (The flavored kinds tend to be loaded with plain sugars). Instead of adding simple sugars, pour in some berries and top it with a handful of nuts for some extra crunch, healthy fat, and Vitamin E. Other quick and tasty additions include a spoonful of peanut butter or a tablespoon of dark chocolate chips. Some athletes like to up their protein intake by adding whey to the oatmeal mix. Want to make a super nutrient-packed bowl of oats? Substitute milk with a low-fat or nonfat yogurt to get more protein, calcium, and potassium, cup for cup. Top with strawberries for some Vitamin C that will boost your calcium absorption to get a truly healthful start to your active day.

Run Hawaii. During the last week of January each year, Run Hawaii holds its annual combination of runs and hikes around several of the beautiful islands. Three groups run on three of the Hawaiian Islands around craters, volcanoes, beautiful beaches, and lush rainforests. The first day is the Maui Oceanfront Marathon, while the next day is a recreational hike around Haleakala Crater. Day three continues to Hilo on the Big Island around the active volcano. Day four is another restful “fun run” on the Ironman Triathlon Course through the fields of Kona. Day five is relaxation on Kauai, and the final day includes an organized run along the ocean, finishing at Poipu Beach. This is perfect for runners who want a new way to tour the Hawaiian Islands.

Atlanta Mission 5K. On the last Saturday in January, the Atlanta Mission holds its annual 5K race on the bustling streets of downtown Atlanta to raise money to end homelessness. With over 8,000 homeless people in the city, the Atlanta Mission attempts to feed, clothe, and shelter the less fortunate from the harsh winter conditions in the city. This race not only provides a running tour of downtown, it also raises money for a great cause. All registration fees go right to the organization, and the clients, donors, and volunteers of the mission run side by side in the race to end homelessness. This race provides a welcome break from the frigid temperatures of the north, as well as the opportunity to do meaningful community service.

ING Miami Marathon. This year marks the tenth anniversary of the ING Miami Marathon and Half Marathon in balmy Miami, Florida. The 26.2 mile roadway course of the marathon is always lined with thousands of cheering spectators, as well as the beautiful Miami scenery. The course loops from downtown Miami, to Miami Beach, down to Coconut Grove and Coral Gables, and then back to downtown Miami. There is also a half marathon available along a similar course. Similar to the full marathon, thousands of cheering fans line the route, and make it an unforgettable experience. For those looking for a shorter course, the Publix Tropical 5K happens on the same weekend, and has the most beautiful course. Runners travel across MacArthur Causeway and traverse Miami Beach, after a beautiful start on Watson Island in Biscayne Bay. This race is the perfect chance to experience the cool and calm Miami winters.

Most of these exercises can be done while watching TV, while taking care of kids, or while getting ready for bed. Estimate that the whole thing should take about 8-10 minutes, but it can also be extended to take 15-20 minutes. It can be good to alternate this workout with a lower body workout, every other day, to see the best results.

Each exercise should be repeated 15 – 20 times. You can cycle through the exercises more than once, to increase the challenge.

Arm curls – Step on the middle of your resistance band and grab one side in each hand. Curl your arms up slowly, your hands facing inwards. Release the band slowly. Remember to increase the tension in your arms by tensing your muscles as much as possible. If your band is not offering enough resistance, you can stand on a larger portion of the band.

Arm strength builder – Remain standing on the band, but extend your arms in front of you with your palms facing the floor. Raise your arms slowly until they are fully parallel with the floor. Lower your arms slowly back to starting position.

Tricep builder 1 – Step on one half of the band and hold the other in half in your right hand. Hold your right arm by your side, and then slowly raise it upwards as high as you can. Hold for a few seconds and then release slowly. Repeat with other arm.

Tricep builder 2 – Keep standing on one half of the band, keep half the band in your right hand. Bend your arm at the elbow and reach it backwards so that your elbow is at about a ninety degree angle from your body. Extend your arm backwards slowly and then return it to the starting position.

Shoulder training – Stand on your band so that it is stretched very tightly and offers very little resistance. Hold one side of the band in each hand. Raise your shoulders up and then lower them gently.

1) I’ve said it before, and I’ll say it again. The best way to detox your cells of the holiday sludge is…WATER,WATER and more WATER. Remember to drink ½ your body weight in ounces a day. You’ll know your well on your way to a clean body when your urine is light yellow to clear.

2) Indulge by adding some of these Detox Delish Superfoods into soups, smoothies, or salads. If you’re like me and don’t carry the “Chef” gene in your blood, you may want to try what I call the “Everything but the Kitchen Sink Soup” route. Try mixing a bunch of vegetable and spices with some vegetable broth and simmer for an hour. Add some of these wonderful ingredients to super clean your insides.

Note: Remember that conventional produce and animal products can be contaminated with chemicals, so it’s best to choose organic when possible. Wholefoods Market or farmers markets are your best bets. Click here for a list of local Toronto markets. Yes – some of them are even open in the winter!

3) Need a quick fix? For a week, try switching your coffee to a herbal detox tea instead. Yogi brand, Lemon and Peach Detox teas are some good bets.

4) The best way to push those lingering toxins out of the body is to move. Our lymph and circulatory system needs an extra push this time of year due to the overload. Movement, especially in the form of Yoga and stretching can help to stimulate our organs and push those toxins clear out of the body. Try this super detox pose from the Yoga Journal.

Wishing you all a healthy and happy 2012!

Sarah Harris