10 Ways to Train In Your Swim Spa

Swim spas are the perfect aquatic center, gym and therapeutic relaxation space merged into one in the comfort of your backyard or home. While swim spas are known for their water current that allows swimmers to stay in place instead of having to do laps, even in the winter, there are a number of other ways that you can train using a swim spa. Exercising in the water gives provides resistance, so you get more out of even the easiest exercises and increases the calories you burn. It’s low impact, which is perfect for those suffering from sports injuries or mobility issues as water exercises will also help to increase your flexibility.

In the article below, we will show you how to train each area of your body in your swim spa without just swimming.

1. Jogging

Jogging in the water is a great way to warm up, and it works your quads as well. Increase the difficulty by turning on the swim current and jogging against it.

2. Backwards Jogging

Jogging backwards works more muscles than jogging forwards. Start slowly and build up your endurance and stamina.

3. Bicycle

Keep your back to the wall and hold onto the lip of the spa. Cycle your legs like you’re riding a bicycle. Do this for 1-2 minutes.

4. Steps

Use the steps of the spa to step in place, like you would in an aerobics class. Try for 2-3 sets of 10-20 reps.

5. Crunches

With your back to the wall, hold onto the lip of the spa. Extend your legs, keeping your feet and knees together. Pull your knees to your chest, hold for a few seconds and return to the starting position. Repeat 10-20 reps.

6. Water Plank

Hold a pool noodle in both hands keeping it vertical. Press it into the water towards the floor of the spa, and lean your body on an incline. Hold this position for as long as possible, working up to 2 minutes.

7. Core Rotation

Hold water dumbbells in front of your stomach. Keep your feet shoulder width apart, and your knees slightly bent. Keep your back straight, and rotate your torso to the right, back to the center and then to the left. Try to do 2-3 sets of 15-20 reps. Start slowly and build up speed as your strength increases.

8. Step Push-ups

Use the steps to do push-ups. Keep your face out of the water, and slowly lower and raise your body. Try to do 2-3 sets of 10-15 push-ups.

9. Shoulder Press

Put a resistance band under your feet and hold onto the handles. Raise your hands to your shoulders. Lift your arms and straighten them then return to the starting position. Try to do 2-3 sets of 10-15 reps.

10. Bicep Curls

Stand in the center of the spa, holding water dumbbells. Bring the dumbbell up to your shoulders, bending your elbow. Slowly bring your arms back down. Try to do 2-3 sets of 10-15 reps.


Before doing any exercise, warm up first. It prepares your muscles for the workout and reduces the risk of injury.

Stay hydrated. Water workouts can mean that you may not feel yourself sweating or becoming dehydrated so keep a bottle of water nearby and drink often.

Stretch after your workout to avoid stiff and sore muscles. If you have a split model design, take a few minutes to sit in the heated jet area to enjoy a relaxing massage as you cool down to ease your muscles.

About the Author

Ann Kaknon has been in the fitness industry for over 10 years including work as a dietician, personal trainer, and athletic trainer.  She now spends her time at home with her kids and writing about her fitness experiences on the side.  If you want to contact her you can do so on her LinkedIn or blog.

How to Be Fit By Walking Miles with Your Friend

Maintaining overall health is easy and simple. But we often ignore the simple routine and follow unhealthy ways in our life. These wrong routine can bring us health issues like heart diseases, obesity, bone weakening and diabetics and many more. So it is important to maintain a healthy way for a healthy life.

To be fit, walking works like magic which requires no equipment and can be done at any time of the day and night. It can be performed at the pace of the individual and can be done at any age.

Walking can be a fun activity too if you go in groups or with your friends. Even you can walk in your neighbor street or on the rooftop too. So there is nothing simpler than walking and be healthy.

Health benefits of walking

Here are 13 health benefits of walking and getting an improved body shape and health both.

  • Improves the health of the heart

Walking can increase the pulse rate of the heart which insists on increased pumping of the heart. More blood is pumped in and out of the hearts which in turn increase the health of the heart.  The heart becomes weak with the age and so walking can keep the heart diseases at bay even at an older age. Start practicing the walk from an early age which will also resist the heart diseases to come at an older age.

  • Helps in losing weight

If you are obese and trying to lose weight, then walking can help in doing the same. Choose to walk up to the destination which will help in walking or a reason and also inhibits the weight loss process.  More than 5 pounds of weight can be lost by walking. O when you find you are over-weight, starts walking.

  • Helps to regulate blood pressure

If your blood pressure changes very frequently, then walking can help in getting the blood pressure stagnant. No need to talk medication or blood pressure, instead start walking and get a healthy heart with the proper blood pressure of the body.

  • It helps prevent cancer

If you are leading a sedentary lifestyle, then you may be prone to cancer. To prevent the disease, start walking and changes the lifestyle. This would obviously help in getting a better life with a healthy condition of life. Even diseases like cancer can be prevented by just walking for 30 minutes for times a week.

  • Fight against the stress by increased blood circulation

Often our work pressure gives us stress which can make our life full of anxiety.  Blood circulation can help in getting enough oxygen to the body which relieves the stress of the body. Increased blood circulation can also remove the clog of arteries and veins and reduces the risk of stroke in any age of the human.

  • The bones get strengthened

Walking from an early age will help to develop strong bones which can reduce the risk of getting bone fractures.  The loss of the bone density can also be reduced which can, in turn, increase the fitness of the body.  So in older age, it will prevent arthritis and any pain or drying of the joint fluids.

  • Helps strengthen muscles

To gain muscle mass, the body can gain the muscle with walking. Regular walking can give you the muscle growth which will surely bring in a lot of body mass too. Even if you are lean in appearance, then also walking can help you to gain muscles.

  • Corrects the indigestion

Indigestion can lead to different gastro problems in the body which can later lead to a permanent problem in the body. Walking can help in proper digestion of food. A light walk can be taken after every meal and it is suggested by doctors too.

  • Dementia can be prevented

If you are having the habit of memory loss and getting it in your habit, then it can be dementia. Dementia is a neurological disorder where the patient frequently forgets common things. Walking can help develop normally in dementia patients. Walking on a regular basis maintaining a moderate pace can help to prevent this neurological disorder too in patients.

  • Prevents the aging process

If you are using expensive anti-aging creams to look young, then that may be so much helpful. In that case, walking can be a great way to stop and prevents the aging process. Walking increases the blood circulation t every part of the body, which in turn releases the collagen and elastin hormone. These two hormones regain the elasticity of the skin and keep then stretched.

  • Vitamin D production is induces

Walking during morning gives the exposure to sunlight which helps the body to release vitamin D. Vitamin D is very essential and is required by the body. Walking can be a great option of getting 100% exposure to sunlight.

  • Prevent the diabetics

If you are prone to diabetics or having it, then walking can help you to control the hormonal disbalance. The insulin resistance of the body can be overcome by walking and getting the right way to handle the diabetic.

  • Increases productivity with new creativity

Walking helps you to increased blood flow to the brain, hence increases productivity with more thinking capability. It also helps in getting new creativity coming up to the mind. Even reports have shown that walking can help calm down a person by normalizing the brain’s hyperactivity.

Wrapping up

Well, so they are all that you can get while walking. If you are already having a habit of walking a regular basis, then I must say that you are quite healthy. Even parents should encourage their kids and children to start the habit of walking instead of using any car or vehicle. There is no alternative to walking at any age. Elder parents can also grow up this habit to keep away the pains of joints or mood swings. It is a great mood uplifting process for older people. try out for a better life

What to Pack for a Long Distance Cycling Adventure

Although it seems like summer is quite a while away, it’s never too early to start gathering your gear for that cycling adventure you have planned for the summer break. This year, you may be bikepacking the Appalachian trail or simply heading down the coast of California or Florida. In any case, you will need specific gear for a long haul and it’s never too soon to start collecting what you’ll need. Here are some tips on what to pack for your summer cycling adventure.

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Start with a Good Quality Bike

Before even thinking about what to pack, you had better make sure you have a good quality bike built for such a journey. You don’t want a speed bike, but you may want a trail bike, depending on whether or not you will be doing any off-road biking. If you’re hitting the trails, that’s essential. Have you checked out Brompton folding bikes? These are amazing for a cycling adventure because you can fold them when necessary to continue on foot if need be. Don’t forget to include a good bag made for that particular brand because Brompton accessories are designed with a folding bike in mind.

Shoulder Strap Water Bottle/Mobile Phone Carrier

Don’t forget just how important it is to stay hydrated on that cycling tour and this is why you really should invest in a good shoulder strap water bottle carrier. Find one that also has a place for your mobile phone and you’re good to go. Some have windows where you can put a solar charger for your phone, but if not, just remember to place the phone away from where water isn’t likely to do damage to the phone.

Lightweight Emergency Blanket

No matter what part of the world you are going to be cycling through, the one thing you can never count on is the weather. Although meteorologists have come a very long way in recent years and can forecast almost down to the hour, one delay on the road could have a major impact on climatological conditions and that’s why you should carry a lightweight emergency blanket that can also double as shelter from an onslaught of wind and rain.

One Change of Clothes Is Sufficient

Remember, you aren’t going on a plane, train or bus where you can easily pack extra luggage. You have to carry all that stuff and if you go overboard packing, it will probably be too much to handle. Typically, one extra set of clothing is sufficient because you can always stop and launder the outfit you are wearing, even in a stream or lake! An extra pair of shoes is a must.

First Aid and Food

Finally, while you can’t cart along heavy tins of food, you can bring snacks that weigh next to nothing. Don’t forget a small first aid kit, complete with an EpiPen, in case you get bitten by something that might set off an extreme allergic reaction.

If you plan your adventure well, you can time stops along the way to replenish food and water, so make sure to plot your course and go over it prior to setting out. Keep your weight as light as possible and don’t forget to leave a copy of your route with a close friend or family member. Have fun and stay safe!

Essential Items for Health and Confidence on the Trail

Staying healthy on the trail is vital if you want to maintain maximum performance and avoid unnecessary ailments or set backs that come from poor nutrition and care. To enjoy your hikes to the fullest you should always pack your essentials first so you never have to stop and worry when you’re out on the trail.

These items will boost your health and energy levels both on and off the trail and keep you safe in unexpected situations and circumstances.


Let’s start by stating the obvious: Staying properly hydrated should be your No. 1 concern when out on the trail.

If you are heading out for a short day hike that won’t have you on the trail for more than a few hours, you should pack enough water to drink roughly 20-ounces per hour. For longer efforts on the trail you should make it a point to stop and intake 10 ounces every 15 minutes in order to stay fully hydrated and healthy.

Simply put, water is the ideal liquid for most hikers. However, longer or more strenuous hikes often call for liquids with a little extra oomph, most notably sports drinks and mixes. These enhanced liquids contain electrolytes, meaning they not only keep you hydrated when you’re exerting yourself in hot weather but they also protect you from a little thing called over-hydration. Over-hydration is what happens when the amount of salt and other electrolytes in your body become too diluted and your sodium levels become dangerously low.

Next time you hit the trail, make sure you bring enough water for yourself and remember to stop once or twice an hour to take a sip and keep your hydration levels at max performance.


Short hikes don’t call for as much meal planning as longer backpacking trips do but your nutritional needs remain the same regardless, which is why you should educate yourself on the types of food that will help repair and strengthen your body during more active periods.

For high levels of physical activity you want foods that provide physical energy and mental fuel (carbohydrates), and promote a healthy nervous system (B-vitamins, iron) while building and repairing cells (vegetable proteins). Consider planning meals that contain whole grains and starchy vegetables, like rice, cornmeal, or potatoes. If you’re looking for bars or other easy meals to eat on the go, first make sure they are actually providing you with the nutritional value you require.

Another food group that is important for longer backpacking trips are your meats, poultries, eggs, and dairy items. On the trail you really don’t require much of these foods, however once every day or two in small portions will make a huge difference to your performance and health on the trail. The calcium and protein intake will help improve bone strength and muscle contraction so in order to keep your nutritional needs in balance consider packing items that contain ingredients like powered milk, peanut butter, or nuts and seeds for the proteins and healthy fats. LARABARs, made from minimal, pure ingredients, are a great place to start.

Vitamins & Supplements

The longer the trip, the harder it gets to pack food that will provide enough nutritional value for the length of time you’re on the trail. But don’t worry, there is an easy solution. Most experienced hikers and backcountry explorers use vitamins and supplements to meet their personal health needs instead of relying 100 percent on food. Not only will meal planning seem much easier but you’ll have more room in your pack since vitamins and supplements don’t take up very much room.

To avoid dangerous nutrient gaps in your diet while on the trail you should take advantage of supplements that not only bridge the gap but help you recover quicker, boost your energy, and increase your overall health and stamina. For hikers putting in long days of high energy, consider adding supplements like calcium, probiotics, fish oil, and a multi vitamin to your hiking pack. Amway, a global leader in health products, sells a variety of natural and plant-based supplements. They will help protect and nourish your body out on the trail so you don’t have to worry about starving your body of the nutrition it requires.

Safety & Survival

It might seem obvious to you, but many hikers don’t realize the significance of safety and survival gear on the trail and the role it plays toward overall health. Accidents, mistakes, slip-ups—they all happen on a daily basis, even when you’re on the trail. So being prepared with a few key items for safety and survival will give you wonderful peace of mind in case the unexpected occurs.

An item you should never hit the trail without is a basic first aid kit. You can find a wide range of first aid kits at almost any grocery store or gas station but these can also be personalized and purchased online, of course. The Red Cross sells a variety of first aid kids and supplies, including a CPR keychain. For added peace of mind throw in a pocket knife, a small coil of paracord, and a fire starter so it’s all in one place. Don’t forget other health-conscious items like sunscreen and sunglasses too.

Ideally the best item for survival, other than extra water and food supplies, is an emergency shelter, beacon, or some sort of GPS tracking device. Not everyone will care to bring or purchase all of these items, especially since each one adds a little more weight to your shoulders, but trust your gut and put your safety and survival right up there with your overall health and performance.

If you fear the trail might be too difficult for you or perhaps the weather doesn’t look very promising, prepare yourself and pack anything you think you might need so you won’t be without it on the trail.

Keep your hydration and nutrition in the forefront of your mind when packing for your next hiking trip. Don’t pack food items that give you little to no nutritional value and be prepared with extra supplements and liquids so you can be confident and ready on the trail.

How to Avoid Pain and Injury for Runners

Running is a great individual effort sport. It teaches one how to set goals, adopt discipline, fix stride and cadence issues, breathe correctly, etc… Also, it is one of the most beneficial activities for cardiovascular health in general. With all of these upsides, why not run all the time. After all, the more activity the better correct? In this case, no.

With running, although it is so healthy for the heart and lungs, it can also be devastating on the joints and the muscles. The body is quickly and easily broken down from the impact of the feet to the street when running, and pain and injury tend to set in swiftly and chronically for long-time series runners.

If you want avoid pain and get rid of the possibility of injury as a runner, you will have to take precautions to make sure you do so properly. Here are some “how-to” tips to get rid of pain and injury as a serious runner.

1. Warm up and cool down with a walk

If you are going on a long run or even doing shorter fast-pace sessions that could include sprints, it is always best if you incorporate from time to cool down and decrease the heart rate. Not only will it get your heart rate in a proper zone, walking will also help to take the intense strain off of your joints temporarily so that there is lesser of a chance to over-train and injury yourself when running for a long period or sprinting for intervals.

2. Get a pair of padded insoles for your feet

If you plan to spend a lot of time in a pair of shoes hitting the pavement, you will want an insole that relieves pain caused by plantar fasciitis and other foot conditions because developing these conditions can be painful and also a major setback. Getting fitted for proper insoles and understanding how you place pressure on your body and spine through the striking of your feet can make the world of difference in long-term back pain and injury.

3. Get your cadence and form down

Looking to go out and put on 10 miles on the pavement and get up to distance or speed in a hurry? Working your way up too fast in general is a bad idea in terms of what your body can handle. However, it is also a bad idea to chase speed or distance too quickly before developing proper form and proper cadence. Work on a straight back with tucked arms and proper breathing first. Also, work on a cadence that is as close to 3 steps per second (180 steps per minute) as possible so that your form and stride are excellent prior to pushing your limits: it makes all the difference in the world.

4. Wear fitted running shoes

It is equally important to get a pair of running shoes that matches your style of running as it is to get your form down, wear the proper insoles, and warm-up properly. Getting fitted for your running shoes allows an expert to evaluate your pronation, your heel-to-toe strike (and the lift you need), the padding you need, the arch support you need, the weight of the shoe you need, etc… The proper running shoe takes you from a pain-laden injury-prone running nightmare, to the best running version of who you can be in just a matter of minutes: so pick out the right pair of shoes because it is vital to your running health!


These tips can give you some areas to work on in regard to avoiding injury and pain while runner. You have to take the proper precautions to make sure that running not only becomes a lifestyle-enhancing improvement for you, but also a sustainable practice.

Because the body is broken down so easily from running and also because running is such a great cardiovascular exercise, it is important to make sure you treat your body with the respect it needs to continue running for a long time.

If you have comments, suggestions, questions, or feedback, please leave below so we can discuss. Thank you!

4 Benefits of Walking with Your Spouse

Going for a walk each and every day may not sound like a very profound thing to do. Of course, it sounds healthy and sounds kind of fun to unwind after a long day of stressful work, but a common 30 minute walk does not necessarily get the health hype it deserves.

In fact, taking just a 30 minute walk each day or evening with your spouse (alone if necessary of course), can be drastic for overall health and improvement in the long scheme of things. Regular walks can reduce the risk of disease, lower blood sugar, lower cortisol, promote active muscle recovery, burn fat and calories, etc…in addition, a nice evening walk with your spouse can also be a relaxing blast!

With that said, there are some profound benefits of taking that walk each evening with your spouse, and here are some of them:

1. You will lose weight

It may seem extremely obvious to anyone reading, but activity burns calories over a sustained period of time. Walking is no exception: a 30-60 minute walk can burn anywhere from 100 – 400 calories and raise the heart beats per minute enough to get some fat burning exercise in. Of course, cardiovascular benefits are not as great as running, but calories are burnt nonetheless and therefore fat can be lost over time.

2. Your relationship will improve

If you have a spouse to assist with walking each night, not only will the health benefits multiply, but also the relationship goals will grow and strengthen as a whole. A long walk gives time to wind down the day and recap it with your spouse. In addition, the shared activity can bring bonding time and a sense of closeness while reducing stress for both parties at the same time. Walk with your spouse to build your relationship as much as your health.

3. Your mood will get better

Walking can help to burn fat, burn calories, and get you and your spouse on the same page; but did you know that it will also help to improve your mood? A daily walk can release endorphins that give the feel-good feelings and help to relax the nervous system all at the same time. You may find that walking together as a team or a couple will help to express feelings verbally that were not necessarily communicated prior and therefore relieve the pressure and stress that has accumulated throughout the day.

4. Your chances of diabetes will be decreased

Walking is great for losing weight, for lowering stress, and for getting closer as a couple. But as you walk and talk together on a nightly basis, your risk of diabetes will also decrease. This is a two-fold system: not only will you maintain the weight by not putting any additional pounds on (assuming a consistent and reasonable diet, of course!), but you will also get the blood circulating and bring down the blood sugar a few points at the same time. So, take that walk after dinner each night to get the blood sugar in check and at healthy levels.


Evening, morning, or daily walks with your spouse can be fun, relaxing, and healthy all at the same time. Taking walks together at a regular interval and frequency can do many things as listed above such as: burn calories and fat, improve the relationship, improve both partners moods, and lower the chances of developing diabetes. A 30-60 minute walk each and every day is a drastic improvement for continuing a preventative health program and will bring out the healthiest side of you both in the long-term.

Have some comments or suggestions to share with the community? Maybe you have some of your own ideas on how you can have fun and stay healthy at the same time while enjoying it with your spouse: it does not necessarily have to be taking walks! Leave your comments below and we will discuss right away.

The Best Elliptical For Runners

Serious runners tend to be very particular about their workouts, which is why many scoff at the idea of using an elliptical machine as part of their regular routine.  But ellipticals can actually be very effective in helping to recover from injury, providing a whole body workout and allowing you to boost your running speed and increase endurance by adding resistance.  With this in mind, it may be helpful to consider the best ellipticals for runners.

While all ellipticals combine the motions of cross-country skiing, running and stair climbing, not every elliptical will be able to provide the kind of workout that serious runners want.  When it comes to getting the most out of your elliptical, quality certainly matters.  You’ll want a good, sturdy machine that doesn’t contain too many plastic parts so that it can stand up to rugged use.  Also, though you can get ellipticals in either front, center or rear drive, runners usually opt for rear drive models that allow for a more natural positioning of the body.

Beyond durability and design, there are other qualities to look for in the best ellipticals for runners.  Primary among these is resistance.  Runners like to have at least 20 levels of resistance so that they can vary their workout to mimic different types of terrain.  Another feature that adds to resistance is a flywheel of at least 25 pounds.  This can give you the maximum challenge while continuing to perform smoothly.  With adjustable resistance you can allow for low impact workouts if you are rehabbing an injury or higher settings to help you firm, tone and strengthen muscles.

Stride is also extremely important when it comes to getting a healthy workout.  The best ellipticals for runners can adjust to accommodate different users or simply to give an individual user some variation in his routine.  Again, this can help to mimic workouts on different types of terrain or using different speeds in order to engage various groups of muscles and boost your workout.  Some machines combine stride variations with incline settings, allowing you to mimic the feel of running uphill or at full speed.

While ellipticals typically focus on the lower body, most also allow for working out the arms by including moving arm bars.  This can be an important feature for runners, who prefer an elliptical that allows them to achieve the same kind of synchronized, swinging arm movement that you use naturally while running.  Not only is this more comfortable, it allows for a full body workout, which is important to serious runners.  In most cases, runners tend to look for handlebars that synchronize naturally with pedal movement for a more unified workout.

Aside from these main features, other things to look for in the best ellipticals for runners include a wireless heart rate monitor to allow you to track pulse readings.  Some machines even have the ability to automatically adjust routines in order to help you achieve maximum heart rate.  At the same time, wireless capabilities can help you keep track of your data so that you can stay on top of your results and some even feature video workouts that can help you feel as if you are out on the road.

Though choosing an elliptical is a very personal thing, these tips can give you an idea of what to look for so that you can determine the best ellipticals for your training needs.  That way, whether you are a weekend jogger or a serious competitive runner, you can be sure to get the most out of your elliptical workout and help improve your endurance.

Tips to Recover From A Long Run

Long distance running is a great form of exercise yet also physically demanding. Whether you run for fun, are training for a marathon, or want to relieve stress, it all takes a toll on the body. There are many ways to help you recover from a long run, from hydrating properly to getting enough sleep. Here a few effective tips to keep you in top running shape!


The first ten to fifteen minutes after a long run are key to replenishing your body with liquids. Certain drinks that have electrolyte’s such as Gatorade are effective as they balance out your pH level, move nutrients into your cells and move waste out of your body. It is important to aim between 16-20 oz. of fluid to replace the loss from sweating.


Food is an extremely important role in long distance running and it is key to fill your body with the correct amount of nutrients to help the recovery process.

Chocolate milk, yogurt, banana’s, granola, and peanut butter are all effective  foods when it comes to post run fuel. Eating a 4 to 1 ratio of carbohydrates to protein is key to maintaining a healthy balance. Having the right amount of carbohydrates and protein ignites the recovery process. They fill your body with high nutritional value without craving the bad sugary foods!

Take a Nap

Getting enough sleep is key to the body’s recovery process when running long distance. Your body needs to rest and sleep is one of best ways to accomplish this. After a long run your body is tired and needs to recuperate. 20-30 minutes for short-term alertness are recommended for napping. In addition, a way to help recover your feet specifically during the nap would be to use nighttime foot orthotics . Orthotics will help feet with any plantar fascitis issues and ensure you are on your way to happier and healthier feet.

Napping in general will improve your performance without feeling more tired and will not interfere with your nighttime sleep. If you are tired and are longing to shut your eyes for a few minutes, listen to your body and take a nap.


Stretching after a long run should begin within 25-30 minutes post run. Focusing on major muscle groups such as hamstrings, calves, hips, and quads, are key to refueling and recovering. Not much time is needed to stretch as 10-15 minutes are all you need to help the soreness and stiffness of your long run.

A foam roller is another tool that is extremely helpful for long runs. It helps alleviate knots, small injuries, and any tightness you might be experiencing. Loosening up the muscles will help your body recover in a natural and healthy way.


Those are my tips on how to recover from a long run. Hydrating and sleep are great ways to get back on the path, but following all of the tips will be beneficial to bringing you up to your most optimal athletic running levels. Running is physically demanding and can take a toll on the body.

Have your own tips, have some to add, or disagree with my tips on recovering from a long run? Simply use the comments section below and we can discuss the best techniques for not only running properly, but also for preparing your body to heal up and do it again! 🙂