FitSteph’s BodyBlog

Washington, D.C., tops the American College of Sports Medicine’s new list of America’s fittest cities.

The list is based on personal factors - including the percentage of residents who smoke, are obese, get regular physical activity, eat at least five servings of fruits and vegetables per day, and have conditions such as diabetes and heart disease - and on local resources, such as parks, farmers’ markets, number of primary health care providers, and crime rates.

Data came from sources including the CDC, Census Bureau, Department of Agriculture, and the nonprofit Trust for the Public Land.

Here is how the cities ranked:

1. Washington, D.C.

2. Minneapolis-St. Paul

3. Denver

4. Boston

5. San Francisco

6. Seattle

7. Portland

8. San Diego

9. Austin, Texas

10. Virginia Beach, VA

Read the rest of this list here

Are you a desk-bound entrepreneur? If so, then you have to get a little extra exercise to make up for the fact that you’re sitting all day. Exercise will also reduce stress, increase your energy and clear your mind. As always, you’ll want to track your workouts.

Strength Exercises
Chair Leg Extension
Press your tailbone firmly against the back of the chair. If the chair is adjustable, move the height so your thighs are parallel to the ground. Lightly grasp the armrests or the edges of the seat pad. Keeping your back straight and looking straight ahead, slowly extend your right leg with your foot flexed toward your shin. At the top of the movement, your leg should be fully extended, but don’t forcefully lock out your knee. Slowly return to the starting position. Do 10 repetitions, then repeat with your left leg (this is one set).

Isometric Hand Press
Sitting upright in your chair, grasp your hands together in front of your chest, and firmly press them together. Make sure you continue to breathe throughout the exercise. Hold for 10 seconds and then relax for 10 seconds, then repeat four more times.

Overhead Press
Sitting upright in your chair, flex your elbows so that your left hand is in front of your left shoulder, and your right hand is in front of your right shoulder. Your elbows should be slightly flared out to the sides, just below shoulder-level. Lightly clench your fists with palms facing forward. Next, fully extend your elbows without locking them out, with your hands moving toward the center over your head. Slowly return to the starting position. Complete 10 reps. To make the exercise more difficult, use a book to press overhead.

Drawing-In Maneuver
Sit upright on the edge of your chair, grasping the arm rests or the edges of the seat pad. You can also stand with your hands on your hips, feet shoulder-width apart. Next, pull your stomach up and in as far as possible — think of pulling your belly button toward your spine. Hold that position for the count of five to ten, then release. Do 5 to 8 repetitions.

Flexibility Exercises
Side Bend
Sit at the edge of your chair with your back straight, and interlace your fingers with your palms facing away from you. Reach your arms straight above your head, then lean to the left from the waist and hold. Next lean to the right and hold.

Cross Arm
Sit upright and bring your right arm across your upper body at about shoulder level. Your elbow should be slightly flexed. With your left hand, grasp under your right arm just above the elbow. Gently pull your right arm across your chest, toward the left, and hold. Don’t shrug your shoulders — keep them relaxed. Repeat with your left arm across your upper body.

Neck Stretch
Sit or stand with your head upright. Slowly turn your head to the right as far as comfortably possible and hold, then turn slowly to the left and hold. Next, let your head fall gently toward your chest and hold. Avoid tilting your head backward — it weighs about 10 pounds, so this can put too much stress on your upper spine.

To get more exact with your precision cardio, you can use a heart rate monitor in addition to evaluating your rate of perceived exertion. The heart rate monitor will tell you exactly what your heart rate is as you’re exercising, which means you can then increase or decrease your intensity to get a precise workout. Monitors are available at sporting goods stores and some department stores.

First, you’ll need to figure out the heart rate range that you should be working at. The best way to do this is to get tested by an exercise physiologist or a well trained personal trainer with ACSM or NSCA certifications. If you don’t want to do that, you can get a pretty good estimate by calculating your maximum heart rate and then calculating certain percentages of this rate to work at for your warm up and cool down, your moderate pace, and your interval pace. This will be a good starting point, though keep in mind that this calculation is based on the “average” person.

To estimate your maximum heart rate, subtract your age from 226. (Men would subtract their age from 220).

226 - your age = age-adjusted maximum heart rate.

Now, take your age-adjusted maximum heart rate and calculate the following percentages for the various parts of your workout.
60 percent for your warmup and cooldown
65 to 75 percent for your moderate pace (fat burining zone)
75 to 85 percent for your vigorous or interval pace

For instance, a 40-year-old woman’s estimated maximum heart rate is 186 (226 - 40 = 186).
60 percent of her max = 112
65 percent of her max = 121
75 percent of her max = 140
85 percent of her max = 158

Keep in mind, however, that this calculation can be off by as much as 15 beats, so use the rate of perceived exertion as well. Also take into account that your heart rate can vary depending on which activity you choose. Different activities use different skills and muscle groups during your workout program, so an experienced swimmer will have a lower heart rate swimming than she does when running. Keep that in mind as you vary your cardio choices. Also, some exercises that you do while sitting down, like riding a recumbent bicycle, won’t get your heart rate as high as those that you do while standing, such as walking hills outside. So use your heart rate monitor and evaluate your rate of perceived exertion, but also learn to listen to your body.

Consider these ideas on your next flight out of town.
Options at the terminal can be pricey and may be limited to fast food choices. The alternative? Pack an easy to make meal and stick it in your carry-on to enjoy when ready.

What You Can and Can’t Carry On
Liquids still have a 3-ounce limit. If might want to consider picking up bottled beverages on the way to your gate. It’ll hold you up until you get to your destination. Food that you take through security must be wrapped or contained in someway. The only exception to this rule is whole fresh fruits, as long as they are uneaten and unpeeled.

In-Flight Food:
Easy Meals and Snacks Try to pack an assortment of items that include some form of protein. It’ll help to control your hunger until you’ve landed. Here are ideas for you and your kids. 
Rice Cakes
Low-fat or baked chips
Beef Jerky
Crackers with peanut butter
Pretzels
Popcorn
Fresh or dried fruit
Trail mix
Nuts
Granola bars
Sandwiches on whole-grain bread with cheese or peanut butter
Fresh cut veggies like celery or carrots 

Other Travel Tips
1. Keep it solid: use this general rule, solids foods can go through security but anything of a liquid or gel consistency probably won’t. Stay away from yogurt, pudding, and applesauce.
2. Avoid bringing foods that are hot, or refrigerator cold.
3. Shop wisely at the gate. Of course you could buy meals and snacks once you’ve gone through security. Many terminals have freshly made, low-fat, and healthy options.
4. Be mindful of other passengers. Don’t bring on foods that will make the plane smell. Try staying away from unhealthy, strong-smelling foods like pizza, french fries, and anything with onions or garlic. No matter where you’re off to, start your trip off with healthy, homemade snacks to enjoy on your flight. You’ll arrive to your destination feeling energized and satisfied.

Consider these ideas on your next flight out of town.
Options at the terminal can be pricey and may be limited to fast food choices. The alternative? Pack an easy to make meal and stick it in your carry-on to enjoy when ready.

What You Can and Can’t Carry On
Liquids still have a 3-ounce limit. If might want to consider picking up bottled beverages on the way to your gate. It’ll hold you up until you get to your destination. Food that you take through security must be wrapped or contained in someway. The only exception to this rule is whole fresh fruits, as long as they are uneaten and unpeeled.

In-Flight Food:
Easy Meals and Snacks Try to pack an assortment of items that include some form of protein. It’ll help to control your hunger until you’ve landed. Here are ideas for you and your kids. 
Rice Cakes
Low-fat or baked chips
Beef Jerky
Crackers with peanut butter
Pretzels
Popcorn
Fresh or dried fruit
Trail mix
Nuts
Granola bars
Sandwiches on whole-grain bread with cheese or peanut butter
Fresh cut veggies like celery or carrots 

Other Travel Tips
1. Keep it solid: use this general rule, solids foods can go through security but anything of a liquid or gel consistency probably won’t. Stay away from yogurt, pudding, and applesauce.
2. Avoid bringing foods that are hot, or refrigerator cold.
3. Shop wisely at the gate. Of course you could buy meals and snacks once you’ve gone through security. Many terminals have freshly made, low-fat, and healthy options.
4. Be mindful of other passengers. Don’t bring on foods that will make the plane smell. Try staying away from unhealthy, strong-smelling foods like pizza, french fries, and anything with onions or garlic. No matter where you’re off to, start your trip off with healthy, homemade snacks to enjoy on your flight. You’ll arrive to your destination feeling energized and satisfied.

Consider these ideas on your next flight out of town.
Options at the terminal can be pricey and may be limited to fast food choices. The alternative? Pack an easy to make meal and stick it in your carry-on to enjoy when ready.

What You Can and Can’t Carry On
Liquids still have a 3-ounce limit. If might want to consider picking up bottled beverages on the way to your gate. It’ll hold you up until you get to your destination. Food that you take through security must be wrapped or contained in someway. The only exception to this rule is whole fresh fruits, as long as they are uneaten and unpeeled.

In-Flight Food:
Easy Meals and Snacks Try to pack an assortment of items that include some form of protein. It’ll help to control your hunger until you’ve landed. Here are ideas for you and your kids. 
Rice Cakes
Low-fat or baked chips
Beef Jerky
Crackers with peanut butter
Pretzels
Popcorn
Fresh or dried fruit
Trail mix
Nuts
Granola bars
Sandwiches on whole-grain bread with cheese or peanut butter
Fresh cut veggies like celery or carrots 

Other Travel Tips
1. Keep it solid: use this general rule, solids foods can go through security but anything of a liquid or gel consistency probably won’t. Stay away from yogurt, pudding, and applesauce.
2. Avoid bringing foods that are hot, or refrigerator cold.
3. Shop wisely at the gate. Of course you could buy meals and snacks once you’ve gone through security. Many terminals have freshly made, low-fat, and healthy options.
4. Be mindful of other passengers. Don’t bring on foods that will make the plane smell. Try staying away from unhealthy, strong-smelling foods like pizza, french fries, and anything with onions or garlic. No matter where you’re off to, start your trip off with healthy, homemade snacks to enjoy on your flight. You’ll arrive to your destination feeling energized and satisfied.

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