If you have experienced heartburn while you were in the middle of a workout, then you probably have a tendency to shy away from working out because I am sure that is not a pleasant feeling. The ironic thing is that exercising should get your body even healthier and could most likely decrease the feelings of heartburn, but if it hurts too much to exercise, then you should not put yourself through that much pain.

Hopefully you do not experience these feelings of discomfort all too often. If they are frequent and persistent, then you should probably see a professional. However, here are some tips that will prevent heartburn (hopefully) from occurring while you are exercising.

First thing’s first– watch what and when you eat.

Do not work out too soon after you have had a meal. How much you ate during that last meal is also very important. Your meal prior to exercising should be small so that there will be less pressure between the stomach and the esophagus. Also, you should be avoiding any acidic foods during that last meal that you have before you exercise and you should be avoiding having coffee, tea, or soda too close to your work out. Speaking of liquids…

To avoid heartburn, have water to replenish your thirst over other sports drinks like Gatorade or Powerade. You could also take a DGL (deglycyrrhizinated licorice) tablet about twenty minutes before you eat your last meal prior to exercising. What does it do? Well, DGL will allow help your stomach out by coating and smoothing the lining of the stomach. Another tip is to chew gum while you exercise. Chewing gum will help get your mind off of things, keep your brain cells churning, and prevent you from feeling like you are getting dehydrated.

Of course, you should take an antacid with you to the gym and have one at the first sign of any heartburn.

I know that a lot of these tips are fairly obvious and that people who do not experience heartburn should be following the eating tips as well, but these are a few specific ideas that should prevent heartburn from occurring.

Tomorrow for most kids, the 2010-2011 school year begins. As I was roaming the somewhat bare shelves of the local Wal-Mart with my inspiring and creative genius of a second mother, we came upon a topic for My Fitness Tunes. Getting back on track to being healthy when returning back to school.

During summer, it’s all about having fun in the sun and because of that, parents tend to disregard what goes in the kids’ mouth. Now that school is about to start, kids need to focus on getting the grades and making sure that they study and comprehend everything in the books. Ms. Lori and I suggest the following for breakfast and lunch to ensure 100% focus.

Breakfast:

Fresh Fruit and yogurt- Slicing up some strawberries with some plain yogurt is perfect for the first day of school Pre-packaged fruit can have added and unnecessary sugars that could lead to an energy crash later on in the day. Choppping up the fruit from the night before can take away the freshness and healthy benefits to the meal.

Oatmeal- very high in protein and fiber, oatmeal is perfect as another first day of school breakfast meal. Oatmeal is very filling and will keep your child full until snack time. Add in a half of a english muffin and they could get all the way through till lunch!

Lunch:

Pizza Bagels- Send a little bit marinara sauce, some cheese, and whatever meat your child likes along with a plain bagel and they have their very own make it yourself pizza. It will be a filling and tasty meal that will get your child through the rest of the day,

Finger Food Salad- Take a little bit of lettuce, some cherry tomatoes, carrots and celery, along with some ranch or blue cheese dressing, and you have a very tasty and healthy side addition to the pizza bagel. Its pretty simple to assemble and your child can play with his or her food however they want to and are still eating healthy at the same time.

For dessert, add in a granola bar or if you wanna add in some candy, get the fun size snacks so that they can have their sweets, but still eat in moderation!

Have an awesome day at school to everyone that starts school tomorrow!

Shoutout to Ms. Lori for all the ideas and inspiring this post!

Fitness is a goal that many of us share, and for most people today, the emphasis goes beyond just the physical. Complete fitness is about finding balance in body and mind. Several types of workouts now focus on the mind-body connection. These include yoga, tai chi, and Pilates – including the newer Windsor and Stott methods. Each of these programs has its own unique elements, but they all have a few things in common.

Pilates, tai chi and yoga all focus on balance. These methods teach various techniques that correct and enhance posture while developing lean muscle through slow, flowing body movement. Such techniques help to develop body balance and improve overall physical fitness. But balance in the body is only half the battle. Creating balance within the mind promotes relaxation and reduces stress. Some people achieve this mind balance through meditation, and try to establish physical balance separately via some fitness regimen such as running, cycling and/or weight training. While this can be effective, it is certainly not as time or energy efficient as a total mind-body workout.

One thing that all of these methods share in common is an emphasis on proper breathing. If you are not breathing correctly as you exercise, you cannot receive the full benefits – physical or mental – of the workout. So, how do you know if you are breathing right? Lie down on your back and watch your torso as you breathe in and out, or place one hand on your chest and one on your abdomen to feel the movement. If your chest rises and falls with each inhalation and exhalation, you are not breathing properly. If you are breathing into the diaphragm – a muscle located below the lungs and above the stomach – you should be seeing your belly rise and fall with each breath. Practice diaphragm breathing by inhaling through the nose and exhaling through the mouth slowly several times each day until it becomes natural for you. Not only will this technique relax you, it will allow you to take in more oxygen per breath, which is vital to proper muscle development and overall bodily health.

One of the newest fitness crazes involves an ancient piece of fitness equipment. And when I say ancient, I don’t mean pre-21st century equipment, like that vibrating abdominal belt machine that was all the rage in health spas in the 1950s; I mean training for the Greek Olympics ancient. Most of you, however, will remember it as a favorite childhood toy.

The hula hoop was made popular by the Wham-O company in the late ’50s. So popular, in fact, that 20 million of them sold in just the first six months of production. Nineteenth century British sailors are credited with coining the term “hula hoop” when, while in Hawaii, they noticed the similarities between hula dancing and hooping. The term stuck, and was later trademarked by Arthur Melin and Richard Kerr, founders of Wham-O.

Remember the endless hours of fun and frustration trying to keep that round plastic tube on your waist? The more agile among us would wield three or more on waist, arms, legs, and even neck. Turns out that hooping was more than just great fun… it was great exercise.

Today, companies all over are manufacturing specialized adult-sized hoops for fitness. These hoops come in varying diameters and weights to accommodate every fitness level and need. Hooping is truly a total body workout. Just maintaining one hoop around your waist works your core, arms, legs, hips, back and neck. Hooping offers more than just muscle toning; it helps you establish and maintain balance in your body. Your brain gets a workout, too, providing the focus it takes to stay coordinated as you hoop. And, in case you need one more benefit to convince you to try it, hooping also relieves stress by releasing endorphins as you laugh at yourself and your friends having so much fun getting fit.

Tai chi was originally developed in ancient China as an art of self defense. It was not long after the development of tai chi that the many health benefits of repeatedly performing the slow, gentle movements in conjunction with deep and focused breathing became clear. Today, tai chi is practiced in various forms by people all over the world for the purpose of improving their overall well being.

Among the myriad of physical benefits of practicing tai chi are increased muscle strength in both upper and lower body, improved flexibility in limbs and joints, enhanced balance, and gradual aerobic conditioning. If you choose to adopt tai chi as an exercise regimen, it is recommended that you couple it with some other activity which increases heart rate, such as walking, jogging, or biking, because the aerobic benefits of tai chi are slight, due to its unhurried pace. Additionally, studies conducted observing people with medical conditions – as wide ranging as arthritis and osteoporosis, hypertension and heart disease, stroke and sleep disorders – have shown that those who combined tai chi along with standard treatment showed significant improvement over those using medication alone.

One of the most common reasons for people choosing to take up tai chi is relaxation. The slow, graceful postures have at times been referred to as moving meditation. Tai chi can be a great stress reducer because of its flowing, rhythmic motion and deep breathing. Because of the many varieties of movements throughout its several forms, anyone can do some level of tai chi, regardless of physical limitations or age. This is one of the reasons tai chi programs have been implemented by many nursing homes and retirement communities across the United States as a regular activity to benefit residents, improving not only their health, but their quality of life.

You can buy running socks in many different materials, thicknesses and sizes. When choosing a sock for running, the most important factor to consider is the material. You want to stay away from 100% cotton socks. Once cotton gets wet, it stays wet. So, when your feet sweat or you step in a puddle, the moisture won’t go away. Wearing cotton socks in the winter will make your feet feel cold and clammy, and they’ll cause blisters in the summer.

The best running socks are ones that are made from synthetic materials such as polyester, acrylic, and CoolMax because they’ll wick away moisture. For winter running, wool blends such as SmartWool are also a good choice. Some runners choose to wear double-layer socks (Wright Socks are one brand) for additional blister protection.

Although some runners like thicker socks for additional cushioning, others prefer thin socks for a “lighter” feel, especially in warmer weather. When shopping for running shoes, make sure you try on shoes with the socks you’re going to be running in because some socks will require you to go up a half-size.

Here are a few different types of socks to go with when running:

Adidas ClimaCool Low-Cut Socks

These socks were developed to improve comfort by cushioning your every step while pulling heat and sweat away from your foot. They’re extremely breathable and comfy, with additional cushioning in the heel, ball and toe.

Teko Evolution Socks

These running socks are designed especially for women, so they feature a narrower heel and tapered toe for a better fit. They’re made of merino wool that’s organic and wicks away moisture. The socks’ air vents allow for breathability, keeping your feet cool even during hot weather runs.

WrightSock Double Layer Running Lite Anklet Socks

WrightSock Double Layer socks feature two totally separate layers that allow movement between the layers. As a result, heat and friction stay between the layers, not between the sock and your foot. The socks’ Dri-WRIGHT, multi-channeled yarns wick moisture away from the foot, which allows the moisture to spread out, giving it a larger area from which to evaporate. What does this mean for you, the runner? You’ll have blister-free runs every time you hit the road.

A kettlebell is a cast iron weight with a handle. Developed in Russia, the original kettlebells weighed approximately 35 pounds, but with the advancing popularity of kettlebell training in the US and abroad, the weights can be found ranging from 5 pounds to 175 pounds each. Used properly, kettlebells provide a great cardio workout and can also build strength and bulk.

What is unique about kettlebells as weights is that their center of mass is not fixed. This, and the handle, allow for swinging and releasing movements that are just not possible to do with traditional barbells. Because of the shifting center of mass in the kettlebells, balancing them requires the use of more micro-muscles, which proponents say leads to a better, more effective workout.

Like any weight, training with kettlebells can significantly improve your strength, stability and physique. Also similar to other weights, if kettlebells are not used in a balanced regimen, their use can create imbalances in strength and lead to joint and muscle pain. Injury can also easily occur if kettlebells are used with poor form, such as the bending of wrists and elbows, and hunching or rounding of the back. Keeping wrists and elbows straight during kettlebell exercises will ensure that the proper muscles are being used to lift and balance the weights. Trying to “assist” the targeted muscle groups by bending wrist or elbow defeats the purpose of the workout and will lead to injury. If you notice that you cannot keep your back straight – shoulders back, chest out – while training, it may be a sign that you are using too much weight or that you are fatigued.

If, before or at any time during your workout, you feel tired or fatigued, DO NOT use the kettlebells. Training with kettlebells is incredibly intense, and if you are not up to it, you cannot reap the full benefit of the workout and you risk serious injury.

One of the best ways to eliminate and prevent muscle knots is to use a foam roller. While saying hydrated to prevent cramps and stretching your muscles is also very important, foam rolling will help you in many ways that both of these two things cannot. However, it is important to realize that foam rolling cannot replace stretching. Stretching is very beneficial and should not be neglected, but stretching cannot get the knots out of your muscles. This is because when you stretch, only the healthy muscle will stretch and the knot will stay, well, a knot.

So, what is a foam roller? The name pretty much says it all. Most foam rollers will cost about $30 or more, which is pretty pricey for a piece of foam. However, it is well worth it. Some people go the cheap route and buy a PVC pipe, but that could be a very painful alternative solution and it also is not as beneficiary for your body as an actual foam roller is.  The foam roller is usually around 3 feet long and 6 inches in diameter and yes, it is made out of foam. That being said, you do have to replace them every once in a while.

Foam rolling is not a pleasant experience–trust me. It is not meant to feel nice and massaging, though it can be just as beneficiary to you as a sports massage. This is because you will be applying direct pressure from your body to your knots to try to get them out. Though rolling over the area can be painful, I must reiterate that foam rolling is the best way to eliminate and prevent muscle knots. It is also a much cheaper way to get rid of knots (rather than a professional)!

Foam rollers are most commonly used to prevent and eliminate knots in the front and back of the thighs, the deep hip region, and the IT Band (the outside of your thigh). It is important to keep these areas, and the rest of your body, knot and tightness free in order to prevent injuries. The most common injuries are due to muscle tightness and foam rolling on a daily basis is a really easy way to prevent injury.

Slacklining is all about balance. It’s not a sport in which you compete against others; it is all about personal improvement. A slackline is essentially a long and extremely narrow trampoline. It is fairly taut, but stills sags a fair amount when weight is applied. Most slacklines are created between two “anchors” (trees are commonly used), using three sections of one-inch nylon webbing. The two shorter sections are called “tree slings” and are tied firmly around the anchor, while a carabiner on both ends connects the central slackline between the anchors.

I am absolutely awful at slacklining. Granted, I have only tried it twice. For beginners, it might be useful to have some friends stand on either side of you, to keep you from falling off right away, but you should try not to become dependent on them, because that defeats the purpose. One of my friends, who actually used to slackline at a circus (while juggling and performing other tricks), provided a few tips: 1. The key is to not look down, but to look ahead at a fix point. 2. The stable stance is not with both feet on the rope; rather, with just one on the rope, and the other extended to adjust balance. 3. Movements must be carefully controlled, or they will cause you to lose balance. It’s all about balance.

Once you learn to walk on the line, you can start to learn tricks such as turning around  or walking with a partner on the line. But I’m telling you, it’s all much harder than it looks. The line moves and is thus harder to balance on than a rigid tight rope. Luckily, you can set up slacklines that are close to the ground. Some people set up slacklines over water, which is also known as waterlining. This provides a safe environment for practicing tricks.

I learned about slacklining while I was at the National Youth Science Camp. Slacklining is actually a growing sport, like broomball or ultimate Frisbee. It requires only a few durable materials, very little space, and a fair amount of time to practice.

If you are like me, you are always looking for new ways to make fitness fun. Once exercise becomes routine, it’s difficult for me to motivate myself to stick with it. Fortunately for me, I recently discovered belly dance for fitness. There are many different programs offering fitness routines based on traditional and tribal belly dance moves, so variety is always available. Belly dancing is a great way to get fit because it targets core muscles, so it shapes and tones while also offering a great aerobic workout. Despite its name, belly dance uses every part of the body, making it one of the most complete workouts you can do.

The best way to get started is to take a local beginners class, or buy a DVD that teaches the basics of belly dancing. Learning the basic moves is essential to optimizing your belly dance work out. Basic lower body moves include hip thrust, hip drop, figure 8 and hip circles; basic upper body moves include head slide, arm waves, snake arms and shimmy. As you master each of the basic moves and learn to use them in combination with one another, you can increase the effectiveness of your fitness routine. To avoid having your fitness routine become… well… routine, you can recombine moves for a myriad of dance variations.

One of the great things about belly dance for is that it can be done by anyone. Basic moves can be modified for any fitness level, making belly dance one of the most versatile exercise options available. It is also one of the most visually appealing, as belly dance exemplifies grace and beauty. So belly up to one of the best ways to boost your health, your self-image and your self esteem. Make belly dancing a part of your regular fitness routine.