The new year always expects us to be superheroes. Whether or not you’re among the now-famous “99%,” you’re probably working extra hard to make ends meet or get ahead. At the same time, you have the New Year’s resolution to keep physically fit. How can one person meet both goals? Here are some great ways to combine effective work with effective workouts.

1. Optimize your commute to work. If a route to work is safe and short, walk or ride your bike. If you take the subway or ride a bus, choose an earlier stop and walk a few extra blocks. If you drive to work, park far away instead of angling for the closest spot. Inside your workplace, use stairs instead of the escalator.

2. Stand. Standing burns more calories than sitting. If you have a laptop computer, move it to a level where it’s easy to access when you’re on your feet. Stand while using your phone too. Pace if possible.

3. Use a treadmill desk. Of course, walking burns even more calories than standing. New treadmills designed for the office feature workstations with room for a phone, a computer, pens and more. As described in this article about how to build a treadmill desk, the Mayo Clinic reports that walking slowly at a treadmill desk while working can burn up to 66 pounds over a year. Participants in their study used treadmill desks for about two hours a day.

4. Take fitness breaks. If employees can take coffee breaks and smoke breaks, then you can take fitness breaks. Take a brisk walk outside or around the office. If that’s not an option, do yoga stretches at your desk.

5. Keep fitness equipment at work. Even if you have limited storage space, you can probably keep small weights, an under-desk elliptical machine or resistance bands at work.

6. Find fitness friends. Organize a walking group with your coworkers. Having workout companions helps keep people accountable and can make exercise more enjoyable. You could exercise before work, during your lunch break or after work.

7. Schedule walk-and-talks. Many meetings don’t require boardrooms or conference tables. When it makes sense, schedule walking meetings for indoors or out. Bring your smartphone to write notes or make voice memos.

8. Exercise when you travel. When you’re on an airplane, walk around if it’s permitted. Find that spacious 2”x3” nook in front of the emergency exit row and stretch your limbs, neck and back. Inside the airport, take a brisk walk. If you’re able to choose your business hotel, opt for one with a pool or fitness room and remember to pack your workout clothes.

Of course, the fitness tips above can be applied not only in the workplace but throughout daily life. Instead of driving to the post office, walk. Instead of parking near a store’s entrance, park far across the lot. Instead of lounging on the couch during phone calls, walk around. As physical activity becomes habitual at work, at home and around town, you’ll shed pounds and keep your New Year’s resolutions.

We are continuing with our fifth part in the 5-part series with our good friend Fitz Koehler. Enjoy!

So, hopefully you’ve decided it is a smart investment and found the best treadmill for your home, and you are ready to include it as an official component of your schedule. The next thing you need to decide is what you’re going to do on it! I know, I know … you’re going to put one foot in front of the other, right? It’s not so simple. Will you walk or jog? Go slow or sprint? Will you use an incline or ignore it? There’s a lot to consider.

Most importantly, you need to choose an initial pace that is comfortable yet slightly challenging and go from there. If you’re already an avid runner, well then get on it and go, go, go! But if you’re just starting out, you’ll need to do a little testing. Begin walking at a slow pace and gradually increase your speed until you feel like your accomplishing something without stress. Some folks may begin walking at 2mph and some may start at 4mph. The number doesn’t matter at all. It’s how you feel that really counts.

Once you’ve found your baseline pace, then work to accomplish more during each training session by increasing your speed, elevation or workout time. Take things up a notch each time you train and your fitness level will continue to improve. If you’d like to become a runner and your joints allow you to do so, then give this tactic a try. Jog for 60 seconds and then walk for 60 seconds. Do this for as much of your workout as you can. Ensure you continue to take deep calming breaths throughout; this will help keep your heart rate and respiration in check. Eventually run for more and walk for less until your running for large stretches at a time.

If you’re great at running a few miles and want to do even more, increase the incline while running or increase your speed.  My clients who comfortably run at 6 mph for example, will crank their speed up to 8 mph and lower the speed one tenth of a mph every 10 seconds until they return back to 6 mph. This helps build their endurance tremendously.

If you’re really eager to build up the strength in your legs and firm up your bum, then training on an incline is the way to go. The steeper the hill you’re walking or running on, the more of an impact you’ll see on your glutes, thighs and calves. Nothing wrong with that! The most important thing for you to remember though is that your workouts should always be comfortable but challenging. Pain should have no place in your workouts, but if you don’t feel challenged … you’re not going to end up with great results.  Oh, and have fun too!

Thanks Fitz for the great advice and we look forward to hearing from you again real soon!!

We are continuing with our fourth part in the 5-part series with our good friend Fitz Koehler. Here is Part 4:

The benefits of having a treadmill at home are endless. It’s always there, you don’t have to drive anywhere to use it, you can wear anything you want while using it and you can do so at any time of the day. These benefits only prove to be useful though, if you actually do use it. Many treadmills have famously turned in to coat racks and that simply can’t happen to yours. You bought it because you desperately wanted it to help you become more fit and come hell or high water, we’re going to make sure it does! The secret to getting the absolute best out of your investment is to make an appointment with your machine.

Whether you have a 9 to 5 job or you stay at home with children … scheduling in a specific time each day will ensure you’re commitment is strong and you don’t get thrown off track and miss a workout. My husband, for example, starts work at 7:00 AM. So each work day, you can guarantee he’s in our home gym at 5:15 AM. I know it sounds early, but lots of people do it and it’s a great way to start the day. I, on the other hand, work out at 8:00 AM each morning after dropping off my kids at school. If meetings get in the way, as the sometimes do, my backup training time is 7:00 PM once the beans are in bed. Either way, it always gets done. Weekends are a more flexible, but our commitment is always there. Another ideal way to schedule your treadmill time is around your favorite TV shows. Do you love Ellen or Glen Beck? Ensure you have a TV in eyes shot and sweat it out while enjoying the small screen.

So if you’re treadmill is getting dusty and you’re growing frustrated by failed attempts to get fit, make an appointment! Set a specific time for your runs or walks and let nothing deter you. Enjoy this video which shows some other fun things to do with your treadmill.

We are continuing with our third part in the 5-part series with the wonderful Fitz Koehler. Here is Part 3:

One of the grand luxuries of owning your own treadmill is the ability to workout in whatever you want. I, like many other treadmill owners, have a secret (well, not so secret anymore) of jogging in my undies and a sports bra. Who the heck cares? No one can see me, and my super private workout room means I don’t have to deal with sticky shirts as my body heats up. Having said that, the one thing I never step on my machine without is my running sneakers. And I mean my GOOD running sneakers, not the ones I reserve for yard work. The right sneakers are just as important to your treadmill training as a mouthpiece is to a boxer or a helmet is to a football player. Running sneakers are your protective equipment and that, my friends, you should always take seriously. Without them, you could be looking at plantar fasciitis, shin splints, patella pain or worse.

Sneakers styles vary and what you should understand is that one type does not fit all activities. You’ll need to wear sneakers that were specifically designed for running or walking. Unlike basketball or cross training shoes, running sneakers are created to provide fantastic support in the heel (where your foot first crashes to the ground) and your forefoot (where you end your stride). Knowing that each time you take a step, your joints endure an impact of three times your body weight might help you understand the importance of this elite support. Running shoes are also designed to be lightweight, as not to weight you down. If you only plan to walk, then of course goes with “walking” sneakers. These babies still focus on heel and forefoot support, but are just a little less intense about it.

Most of the major footwear makers are quite genius lately. They’ve made shoes to accommodate every issue one may have: flat feet, high arches, over-pronation, bunions and more; all you need to do is a little bit of research and try on a bunch of styles to find a pair that’s perfect for you. Just remember that when you get on your treadmill in your undies, the one thing you need to put on … even if no one else can see you … is your protective equipment.

Gyms are great, really. They offer a plethora of equipment (even treadmills), friendly (most of the time) staff, and a change of scenery… but its not without some serious drawbacks. We’ve all been subjected to at least one of these odd characters once or twice in our gym visits — some strange enough to make us remove our headphones and stare in disbelief, or force us to quit altogether! Here’s a break down of 20 gym personalities that drive us insane.

So which character is your favorite?

Tweet

Panasonic has just teamed up with Nordic Track to offer a web based application connecting directly into Google maps to give you the feel of being outside.  Check out the video and see this great new feature to help you get through your workout!

We are continuing with our second part in the 5-part series with Fitz Koehler. Here is Part 2:

The purchase of your new treadmill was a wise investment that won’t disappoint. It was designed to be used often and challenge your personal fitness level so let’s make sure your new machine is given the greatest opportunity to do just that. Where are you going to put it? Hmmmm. Good question! I recommend finding a spot where it won’t be in your way, but will be convenient and comfortable to use at all times.

Garage: This spot allows you to get out of your busy house, but can be awful if it turns in to a stuffy cinder block during the summer or a frozen igloo during the winter. My treadmill is in my garage, but I have taken the steps to route our main AC unit in there to ensure it’s always comfortable to train in. We also had a variety of fans installed to beat the Florida heat. The TV and stereo mounted on the wall help too. Decision Point: Can you make the temperature of your garage comfortable? Can you keep tools, vehicles and other objects clear to ensure a safe training environment?

Bedroom: A fine location if your room is spacious and you won’t end up leaving laundry on it. A few shirts and pants strewn over your fitness equipment will prove to be enough of an excuse to skip your workout when laziness kicks in. The benefits to having it in your bedroom are both the privacy it allows and the ability to use it when children are asleep. The negative being, you may not be able to exercise when your spouse is snoozing. Decision Point: Can you avoid using your treadmill as a storage device? Will sleep affect your ability to train in a positive or negative way?

Living Room: A super consideration if you live without small children in your home. Most families keep their entertainment center in the main room which would be fantastic motivation to take a jog if Oprah or your favorite sports team is on. Music and movies have proven to increase the length and intensity of workouts: a definite plus! Allowing children access to this powerful piece of fitness equipment is an absolute no-no though. Treadmills are built for adults who are tall enough and mature enough to maintain control of speeds and inclines. Children have no such ability. As well, teeny tots could get their hands caught in the belts, so please keep them away at all times. Decision Points: Do you want a temperature controlled environment with an entertainment center? Are children a concern?

Hopefully your treadmill will get as much use as the refrigerator in you home. It too, is full of great things to help you live better and longer. Just pick a place where you will feel comfortable, motivated and content.

Treadmill Reviews.net is doing a 5-part series with Fitz Koehler, you can read more about her at the bottom of this post.  Here is Part 1:

If working out at home is of high priority to you, a treadmill is certainly one of the first pieces of fitness equipment you should consider. It’s perfect for almost everyone from beginners to elite athletes due to its basic requirement of skill: putting one foot in front of the other. If you’re someone who can do that, I highly recommend you give this tool a try. Of course treadmills can be pricey; a brand new model selling for just a few hundred dollars would probably not provide a positive experience. But a quality treadmill which provides a convenient, weather proof, at-home opportunity to train at all hours while enjoying your favorite television shows would qualify in my “fitness expert” book as a wise investment.

The Benefits of Owning a Treadmill:

• Convenience.
• Permits late night or early morning workouts,
• Is available for use on holidays when gyms are closed.
• Requires zero travel time.
• Negates the dangers of running alone outdoors.
• Prevents any discomfort or anxiety some may feel in a busy gym.
• Allows parents to train while their children play or sleep at home.
• Lets those who work from home get in a quick workout during the day.
• Ensures that foul weather won’t prevent you from training.
• Supplements training for a road race perfectly.
• You can exercise in or out of any clothing you choose!

Your interest in owning a treadmill is just if you’re eager to become more fit and haven’t been able to make it happen outside the home. It’s the total excuse buster, so when you move forward with your purchase it’s vital that you commit to using your treadmill on a regular basis. After all, it’s an investment piece and shouldn’t ever become a coat rack. You’re better than that and your body deserves more!

Using TreadmillReviews.net as the ultimate resource for choosing your treadmill was a wise decision, because treadmills are traditionally not a one-size-fits-all purchase. Each machine was built to accommodate a person of maximum height and weight, and comes with a variety of settings, programs and perks to suit your individual needs. For example, a very tall man using a treadmill with a short track would be very uncomfortable. Did you know models are made with extra long tracks to accommodate great height? As well, a person with sensitive joints would want to choose a model with extra cushioning for shock absorption. This reduces the amount of pounding one feels during their walks or jogs.

This series Effective Treadmill Training at Home will guide you through making the most of the machine you choose to make yours, so it has the greatest positive impact on your life. It’s an exciting choice you’re making. With solid knowledge and commitment, a treadmill can help you achieve the healthy and fit body you’ve always dreamed of.

Fitz Koehler is a fitness expert with 20+ years of experience, a Masters in Exercise and Sports Sciences and is the author of The Everything Flat Belly Cookbook. Visit Fitz at Fitzness.com

One of the best ways to stay fit during the dreary winter months is on a treadmill. Whether it’s at home or down at the local gym, a good treadmill workout can improve cardiovascular function, raise stamina levels, and even make unwanted pounds disappear.

I love to run on trails when the weather allows it, but when the rain starts to fall, I escape inside to a treadmill. I don’t see using a treadmill for workouts as a disadvantage. In fact, I love the versatility that treadmills offer. Every time I use the treadmill I design a custom workout in a way that I could never do on any trail. If I want to challenge myself with some hill climbing, I simply adjust the treadmill’s incline. If I want to work on conditioning for endurance races, I moderate my pace, transitioning from one speed to another to see how my body reacts to each level, and then trying to improve my performance with each workout.

No matter what your fitness goals may be, it’s actually easy to begin workouts using a treadmill. Consistency matters. Begin by defining an exercise schedule that works for you and then stick to it, any way you can. This may mean acquiring a workout buddy or devising a rewards system that keeps you coming back to the treadmill for more. It probably won’t hurt to come up with a couple of short or mid-range goals as well. Achieving these kinds of incremental stages, like running a mile in under ten minutes or running three miles without stopping to walk, almost inevitably leads to inspiration for bigger goals – like running a half marathon.

When embarking upon a treadmill training program, I recommend starting out with goals for pace and distance that you know you can achieve. Don’t worry if that means you’ll only be walking half a mile before calling it a day. You have to start somewhere, and with consistent effort, that half mile will soon become a mile, and a mile will become five.

Treadmills are a wonderful tool for novice runners and seasoned road race veterans alike. They allow athletes to run at a measured pace and provide accurate estimates of pace, distance, and time. Establishing baseline numbers for each of these pieces of data is the cornerstone to improving performance. When I am able to consistently run a seven minute mile, then I know I’m ready to step up to a slightly elevated pace to improve my time. I can experiment during my next treadmill workouts, adjusting the pace up for a mile, then back down to my comfort level for a mile before dialing it back up to the elevated pace for a real challenge.

Some athletes choose to tie their treadmill workouts directly to a period of time, rather than aspiring toward a specific distance. They may decide to utilize the treadmill three or four times a week for one half hour in each session. The first few weeks, these workouts may be at a walking pace. After a few weeks, the novice treadmill user might start mixing in a little jogging. Try this on for size:

1. Give yourself a five minute walking warm-up.
2. Jog for five minutes.
3. Walk for five minutes.
4. Back to jogging for five minutes.
5. End with a five minute walk.

Of course, these numbers can be adjusted up or down as needed. These intervals can also be repeated as many times as the runner desires. Maybe you’ll start out with two or three minute intervals, gradually working your way up to five minute intervals or ten minute intervals. At some point, the walking becomes a brief warm-up and cool-down at both ends of your workout and everything in between will happen at a jog. When that happens, you can’t help but give yourself a pat on the back.

Actually, I pat myself on the back a lot more often than that. Working out is hard, but it makes me feel good about myself too. The better I perform on the treadmill, the better prepared I am for the rest of my life. A good workout makes me feel empowered and ready to take on the world. Every time I start a workout I have a goal in mind. When I meet that goal, there is no better feeling, and it motivates me to gear up for the next workout and the next goal.

Here is a review of the NordicTrack line and its wonderful features.

Check out what we have to say about NordicTrack and what it has to offer.