Avoid These Top 8 Fitness Mistakes from Fitness 4 Home Superstore

Regular exercise is good for a number of health benefits like preventing heart disease and diabetes, to promoting a longer life. But exercising the wrong way can be detrimental to both your fitness goals and your healthy. To prevent injuries and setbacks, we recommend that you watch out for the following 8 Fitness Mistakes.

1. Not stretching. Stretching both before and after your workout actually helps you throughout your entire workout. As opposed to most weightlifting exercises, stretching can elongate your muscles, making them appear leaner.

2. Focusing on one thing. Your workouts should a variety of exercises, including the following training components: flexibility, core, balance, agility, quickness, resistance and cardiovascular.

3. Exercising too hard. Extremely intense exercise is actually less effective than sustaining a moderate workout for a longer period of time. The proper level of exercise should produce a light sweat and get your heart beating in your target zone.

4. Not drinking, or drinking too little. Just because you don't feel thirsty during your workout doesn't mean you should drink! Don't wait until you're thirsty because at that point you're probably already dehydrated. Drink water during your workout to stay hydrated.

5. Not warming up. Start your workout slowly and then gradually increase your intensity. Muscles need time to adjust to the demands of aerobic activity, otherwise it could lead to cramping or injury.

6. Not cooling down. Cool downs should include 5-10 minutes of light cardiovascular training and stretching. This gives your body a smooth transition from exercise to a state of rest. It also helps lower blood pressure and minimizes soreness.

7. Lifting too much weight. Lifting more weight than you can handle will result in injury. If you find yourself jerking or bouncing to lift weights, you're putting unnessary stress on your joints and muscles. This can lead to sprains, muscle spams and back injuries. Start out light and increase weight as your strength increases.

8. Misunderstanding soreness. Many people belive that chemical imbalances (lactic acid, lack of iron, etc.) cause you to be sore after a workouts. Soreness is actually caused by small tears in the muscle and connective tissure. This is called Delayed Onset Muscle Soreness (DOMS) and it's very common after an intense workout.



Labels: fitness 4 home superstore, healthy lifestyle, healthy living, how-to video, fitness equipment, exercise equipment

Diet - Banana Pancakes

Maintaining your energy levels all day long can be a challenge, especially if you need energy to work and workout! This delectable pancake recipe is all packed with one of the best energy-boosting superfoods - BANANAS.

Ingredients:
3/4 tsp. salt
2 tsp. baking powder
6 tsp. sugar
1-1/2 C. all purpose flour
9 tsp. vegetable oil
1-1/3 C. milk
1 egg, lightly beaten
1 banana, mashed
1/4 C. chopped walnuts

Directions:
Sift salt, baking powder, sugar and flour ingredients together in a bowl. Combine vegetable oil, milk and egg ingredients in another bowl. Stir milk mixture into flour mixture just until combined. Stir in banana and walnuts. Heat a heavy nonstick skillet or griddle over medium high heat to 375°. When hot, lightly brush surface with oil. Add about 1/3 cup of batter per pancake to skillet and cook 2-3 minutes, until small holes appear in the batter and bottom is browned. Repeat process until all pancakes are cooked. Serve immediately with desired toppings or keep warm in a 200° oven until ready to serve.

Serves: 6, Fat: 12.6g, Calories: 285

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat

How to Find Motivation When Your Brain Gets in the Way from Fitness 4 Home Superstore

Ok. It's hot outside. The last thing you want to think about is a workout where you spend your time working up a sweat. Here are some suggestions that will help you find motivation when your brain tells you the opposite:

1. Don't let yourself get distracted. All too often, we find ourselves thinking about all the things we need to do and talk ourselves out of taking the time to exercise. Just remember that exercise time is important and your distractions will still be there when your workout is over!
2. When your brain tries to take over, talk back! You keep thinking, "It's too hot," "This isn't working for me," or "I'm too tired." Don't let those thoughts get the best of you. Tell yourself that you can do it, take it one step at a time and that you'll stick with it.
3. Listen to your body. If you feel restless, fatigued, stiff or tired, maybe your body is trying to tell you something: you're working too hard and you need to ease up a bit. Try doing a little more stretching and a little less cardio. And make sure you're eating right and getting enough sleep!
4. Listen to your heart. Well, not literally, but you should always choose activities that you enjoy for your workouts. Avoid doing things you dislike because they'll become another reason for you to skip your workout!
5. Try something new. Sometimes all you need is a little change in your routine to spark new intereste. Shake up the sequence, frequency or levels in your workout. Push yourself and create a challenge!
6. Remember your end goals. Just thinking about why you started working out in the first place might just be what you need to keep going. Whether you're training for a marathon or to fit into that new swimsuit, use it as a catalyst to keep going!
7. Bring in the reinforcements. Seriously, if these things don't work for you, take out a piece of paper and write down why exercise is important and why you shouldn't quit now. Paste it on your mirror so you have to look at it every day. That constant reminder will definitely keep you going.

Labels: fitness 4 home superstore, healthy lifestyle, healthy living, how-to video, fitness equipment, exercise equipment

Diet - Shrimp Ceviche Cocktail

While most of us think of classic ceviche as raw fish marinated in fresh lime juice long enough to give it a cooked texture, in Mexico there are ceviche "cocktails" that combine seafood that's been cooked with fresh vegetables, hot sauce, lime juice and just a little tomato sauce. It's an easy, refreshing crowd pleaser!

Ingredients

1/2 C. chopped onion
6 C. water
3/4 C. fresh lime juice, divided
1 lb. medium shrimp
1 C. chopped peeled cucumber
1/2 C. ketchup
1/3 C. chopped fresh cilantro
2 T. Mexican hot sauce (such as Tamazula)
1 T. olive oil
1/4 tsp. salt

Preparation

Place chopped onion in a colander, and rinse with cold water. Drain.

Bring 6 cups water and 1/4 cup juice to a boil in a Dutch oven. Add shrimp; cook 3 minutes or until done. Drain and rinse with cold water; peel shrimp. Combine shrimp and 1/2 cup juice in a large bowl; cover and chill 1 hour. Stir in onion, cucumber, and remaining ingredients. Serve immediately or chilled.

Serves: 6, Fat: 3.8g, Calories: 138

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat

Don't Let Dehydration Get the Best of You from Fitness 4 Home Superstore

Summer is in full swing and we know you probably have some plans to spend some time outdoors for some fun in the sun! We'd just like to take the opportunity to remind you to be careful. Activity and exercise in the heat (especially the desert!) can be hazardous to your health if you do not prepare yourself properly.

When you exercise on a hot day, your body needs to send blood to both the working muscles and your skin so that you can increase loss of heat. This "competition" causes less blood to be distributed to both places and can cause problems including heat cramps, heat exhaustion and heat stroke.

Certain people, especially older adults and young children, are more vulnerable to the effects of heat and humidity. If you suffer from any of the following conditions, you should take extra precautions:

• Cardiovascular disease
• Obesity
• Infection and/or fever
• Hyperthyroidism

If you feel dehydrated, are wearing heavy clothing or taking particular drugs (alcohol, amphetamines, diuretics, blood pressure medication), or are in a new climate to which you have not yet acclimated, you may also be at risk.

Take precautions to prevent heat illness in hot environments. When heat and/or humidity are extremely high, it may be better to put off your outdoor exercise or activity until it cools down.

Here are some general precautions you can take to prevent heat stress or heat illness this summer:

• Wear loose-fitting, light-colored clothing
• Take more breaks during days that are hotter than those of which you are accustomed
• Avoid activity during the hottest part of the day
• Drink plenty of water before, during and after your workout
• Allow at least eight days to acclimate to a new hot or humid environment
• Avoid alcohol and drugs, such as stimulants, that are known for dehydrating your system or are indicated as unsafe for use in the heat
• Beware of the early signs of heat stress including dizziness, cramps, clammy skin and extreme weakness
• If you do not tolerate heat or humidity well, try exercising indoors in an air-conditioned environment on extremely hot or humid days

Make sure your summer starts off right and avoid dehydration. Be safe!



Labels: fitness 4 home superstore, healthy lifestyle, healthy living, how-to video, fitness equipment, exercise equipment

Product Spotlight -The Keys Fitness centerG CG2 Elliptical Trainer

Thinking of purchasing new home fitness equipment but not quite sure what you’re looking for? Check out what could be the best addition to your home exercise equipment lineup – The Keys Fitness centerG CG2 Elliptical Trainer from Fitness 4 Home Superstore. Plus, it's on sale!

Compact and Affordable - the Key Fitness centerG Elliptical offers a gym-quality workout with the cutting-edge CG2 Elliptical! With centerG, Keys Fitness has defined a new and better class of high performance elliptical trainers. The science and design of centerG’s features are why it’s at the top of that class.

Reliability is equally important to performance. Every element of centerG has been thoroughly tested, insuring optimum, reliable performance for years to come. Focused on balancing your performance needs and fitness goals, the well engineered features of centerG will provide a complete total body workout, in correct comfort, delivering outstanding personal results.

The Key Fitness centerG CG2 Elliptical Trainer features Friction-Free Magnetic Resistance, as well as Scrolling Alpha-Numeric message center & Large 10x14 Dot Matrix LED Display. With 16 Levels of Adjustable Tension and a 21" Stride Length, the CG2 Elliptical gives a great workout, no matter what your fitness level!

Widely recognized as an industry leader, Keys Fitness offers a complete range of award-winning exercise equipment, strength-training products and related cardio accessories that help shape millions of lives.

Want to know more? Stop by one of our Arizona Fitness 4 Home Superstore locations today!

Labels: fitness 4 home superstore, fitness equipment, home fitness equipment, exercise equipment, home exercise equipment, elliptical

Diet - Penne w/ Corn, Roasted Poblano Peppers, Avocado & Tomato

This is a hearty summer dish that would be great served grilled fish. Or, you can add a little chopped roasted chicken breast to the pasta toss to make it an entrée.

Ingredients

2 poblano peppers
2 red bell peppers
2 ears shucked corn
2 T. fresh lime juice
1 T. extravirgin olive oil
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 tsp. ground cumin
1 garlic clove, minced
4 C. hot cooked penne (about 8 ounces uncooked pasta)
2 C. halved grape tomatoes
1 C. finely chopped onion
1/4 C. chopped fresh cilantro
1 chopped peeled avocado
3/4 C. (3 oz.) queso fresco

Preparation

Preheat broiler.

Cut poblano and bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Add corn to baking sheet. Broil 18 minutes or until peppers are blackened and corn is lightly browned, turning corn occasionally. Place peppers in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and coarsely chop. Cut kernels from ears of corn.

Combine juice, oil, salt, black pepper, cumin, and garlic in a large bowl; stir. Add peppers, corn, pasta, and remaining ingredients except cheese; toss. Top with cheese.

Serves: 8, Fat: 7.5g, Calories: 234

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat

Father's Day Gift Ideas from Fitness 4 Home Superstore

Are you looking for a thoughtful gift idea Father's Day? Well, we can’t think of a more thoughtful gift than one that promotes good health and fitness!

Here are some Father's Day gift ideas from Fitness 4 Home Superstore that are sure to please any Dad:

The Ab Coaster design features a curved track that mimics natural spine flexion allowing anyone to perform an abdominal lift in perfect form, regardless of their fitness level. It promotes core stabilization while exercising the abdominal muscles through a full range of motion. An ergonomic carriage places you in a comfortable kneeling position, virtually eliminating any hip flexor involvement.

The True ES9.0 O Treadmill was voted “Best Home Treadmill” by Treadmill Doctor. The many features of the True ES9.0 O make it superior when it comes to durability, performance, innovation and cost. With its ingenious Heart Rate Control system, the True ES9.0 O maximizes your workout benefits, overcomes the fitness plateau and never lets you over- or under-train -- it’s like having a personal trainer available 24 hours a day!

The Cybex 350A Home Arc Trainer is the ultimate versatility machine. By varying resistances and inclines, the Arc Trainer is a true cross-trainer, providing an unmatched number of workout combinations, targeting different areas in various ways to build muscle, burn calories, or both. The unique pattern of motion ensures that the direction of force is forward of the hip and behind the knee for equal leverage and balanced contribution in producing motion.

The Vision R1500 Semi-Recumbent Bike is considered a “Best Value” product from Fitness 4 Home Superstore. The R1500 semi-recumbent bike is packed with features including a blue backlit LCD display, nine program options, 16 levels of resistance and contact heart rate grips. The low step over height of the seat rail help users to get on the product and started, while the Comfort Arc™ seat makes it easy to achieve a rewarding workout.

The Tuff Stuff AXT-4 Home Gym offers a 360-degree “free-form” allowing complete freedom of movement. This lets anyone at any fitness level experience their own natural abilities, range of motion and resistance paths. The AXT-4 also offers an optional high-low pulley system that adds the dimension of a full functional trainer. The unit is light-weight, ergonomically designed and space-efficient – perfect for any home!

PowerBlock Dumbbells are the world’s best dumbbells! They are the most compact and easiest to use quick-change dumbbell – the most versatile and effective exercise tool ever developed for strength training. With PowerBlock Dumbbells, you can have rapid access to a whole rack of dumbbells at home in the space of just one pair!

Give Dad the gift of great fitness and good health this year with home fitness equipment from Fitness 4 Home Superstore!



Labels: fitness 4 home superstore, healthy lifestyle, healthy living, how-to video, fitness equipment, exercise equipment

Product Spotlight: Stair Master Free Climber 4600PT Exercise System

Thinking of purchasing new home fitness equipment but not quite sure what you’re looking for? Check out what could be the best addition to your home exercise equipment lineup – The Stair Master Free Climber 4600 PT from Fitness 4 Home Superstore. Plus, it's on sale!

The FreeClimber 4600PT is the latest evolution of state-of-the-art climbing exercise. Packed with great features, it includes side handrails, cushioned foot pedals and smaller "easy-grip" upper-body handles with integrated contact heart rate.

Product Details:

• One-piece soft pedals offer the ultimate in stepping comfort

• Independent pedal geometry with four-bar linkage ensures bio-mechanically correct movement

• Ergonomically designed side handrails accommodate a wide range of users

• The FreeClimber® 4600 models are backed by 17 years of proven performance and name recognition

• Speeds range from 26 to 174 steps per minute

• 20 resistance levels, water bottle holder, reading rack and accessory tray included

Want to know more? Stop by one of our Arizona Fitness 4 Home Superstore locations today!

Labels: fitness 4 home superstore, fitness equipment, home fitness equipment, exercise equipment, home exercise equipment, stair master

Diet - Grilled Chicken w/ Roasted Yellow Tomato

It's your turn to fire up the grill this weekend! This recipe uses the grill or broiler to cook the chicken and make a smoky-flavored tomato sauce.

Ingredients

4 yellow tomatoes, halved crosswise and seeded
1-1/2 T. extra-virgin olive oil
2 garlic cloves, minced
1 T. balsamic vinegar
3 T. chopped fresh basil
3/4 tsp. salt
1/4 tsp. freshly ground black pepper
4 skinless, boneless chicken breast halves, each about 5 ounces
2 T. chopped fresh flat-leaf (Italian) parsley
1 T. chopped fresh thyme

Directions

Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Arrange the tomatoes skin side down on the grill rack or skin side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, about 5 minutes. Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes.

In a small frying pan, heat the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Remove from the heat and set aside.

Core and peel the tomatoes. In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended. Stir in 1 tablespoon of the basil, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper.

Sprinkle the chicken breasts with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. In a shallow dish, stir together the parsley, thyme and the remaining 2 tablespoons basil. Dredge the chicken in the herb mixture, coating completely. Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side.

Transfer the chicken breasts to plates. Spoon the tomato sauce on top, dividing evenly. Serve immediately.

Serves: 4, Fat: 7g, Calories: 239

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat