Alternative to Going to the Gym

Don’t like working out at a gym?

Let’s face a fact: Some people are too scared to exercise in front of others. For those who already exercise at a gym, it’s not a problem for you. Maybe you’re already fit; maybe your personality allows you to not care about what others think. But for others, sometimes working up the courage to exercise is more work than actually exercising.

Let’s face another fact: You don’t need to go to a gym to exercise. This is great news for people who prefer to keep their exercising to themselves. Here are some ways someone can get into shape at home without feeling social pressures.

1. Buy an XBox Kinect or Wii.

Already have one? Perfect. Fitness games are a fun and exciting way to do exercise in your own home. Many games like Just Dance have exercise modes that help you calculate your calories burned. Now, of course, it’s not perfect, but it gives you an opportunity to have fun while moving. This is a great one for people who have space in their bedrooms or when they have the house to themselves. It’s also fun and entertaining when you do it with your friends.

My recommendations:

Just Dance
In October, Just Dance 2015 will be coming out for everyone to enjoy! It has brand new songs, including “Happy,” “I Love It,” “Burn,” and “Love Me Again.” They even have Bonnie Tyler’s “Holding Out for a Hero” and Love Letter’s “Only You,” which features a slow dance for a couple! Keep in mind that it’s focus is not a full body workout, but it still helps you work up a sweat and get your heart rate pumping! Click here to see this song.

Zumba Fitness

I LOVE Zumba Fitness, especially World Party. It is a challenging workout that helps me learn new dances, music, and helps me burn just as many calories as I would spending twenty minutes in misery on the elliptical. What I love about Zumba Fitness World Party is that they use real instructors instead of animations. This seems like a small detail but it really makes a difference in the quality of the game. Click here to see a live demo.

Harley Pasternak’s Hollywood Workout
Mr. Pasternak is a famous trainer for actors, dancers, models, and everything of that sort. He’s also a trainer for normal people like you and me. I’ll admit, many of the exercises overlap in the different focus areas, but it’s a great way to track the progress you’ve made. The workouts are only 25 minutes long, so they’re great for busy people. Harley Pasternak created a Harley Bar for easy traveling which can be utilized in the game. It also gives you an option to add weights or have no weights, which will affect the calories you burn! Click here for an entire single workout example.

2. Download a mobile app to help track your dieting and fitness.

This can really help you realize what you’re eating, how much you’re exercising, how many calories you’re burning, and how active you might be. You might be more active than you think you are! If tracking isn’t your thing, I would still try a free app for a month so you can see data on what you’re eating and doing!

My FREE recommendations:

Nike Training Club
The best part of #NTC is that you have so many workouts to choose from. They do a great job tracking progress, creating workouts, and customizing fitness for you. This is geared towards women, but men can certainly benefit from these exercises as well.

Fitbit

This is a beautiful app. The general look of the dots are really wonderful and clear. You can track your fitness, diet, personal goals, and even sleep! The best part of this is that it syncs up with MyFitnessPal (which has a larger food database). You don’t even need to own the $99 Fitbit Wristband, but in case you do, it syncs up easily with this app.

Calorie Counter & Diet Tracker by MyFitnessPal

This is an incredibly simple app that simply helps you log food, exercise, and calories burned/gained. You can enter in your weight and set a goal weight and it gives you a calorie allowance. I love finishing a log for the day and having it predict where I will be in 5 weeks if I do what I did that day. It’s a great way to reflect and prepare for what you can and should eat. The best part about all of these apps is finding a yummy low calorie food unexpectedly!

Human – Free

This is a pretty incredible app that tracks your movement and pushes you to do at least 30 minutes of one exercise a day. Most sedentary people tend to be able to get in at least 30 minutes of movement each day, so that alone is motivating in itself. The best and worst part of this app is that it keeps going all day. Great for tracking, bad for your battery. Make sure you charge your phone every day for reliability!

3. BOSUⓇ

Did you really think I wouldn’t list the BOSUⓇ? The BOSUⓇ offers a COMPLETE body workout without ever stepping foot inside a gym. The little blue half ball is the perfect package of fitness.

Here are three great videos that show how to use BOSUⓇ in your home:

BOSUⓇ App

In addition to helpful videos, BOSUⓇ has a helpful fitness app as well as many helpful tools online. Although the BOSUⓇ app costs $1.99, it is packed with quality videos of complete workouts for any part of your body. It even includes a reminder to switch up your routine if you spend a lot of time doing one workout!

BONUS:

This is the sneakiest way of exercise: Doing everyday tasks. Glamour has a great list of ways to add exercise to your daily routine.

This entry was contributed by Shannon Bolen, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She recently graduated from Bowling Green State University in music education and currently listens to Matt and Kim in her car.

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Fair Weather Exercise

You wake up, roll over and search out the window. You squint, wondering why it’s so dark and twist your neck to find the time. After all, the darkness outside should only mean that you can roll over for a few more zz’s. You find the time and you do a groggy shrug as you realize you did not wake up any earlier than need be. You twist to see the window through half-closed eyes and make out the large storm clouds and the blowing tree branches. The alarm buzzed for your morning workout without seeking the sun’s permission.

If the sun couldn’t find the energy to rise, you feel no obligation to beat it. You hit snooze until the 45 minutes you had devoted to set aside for you and your body pass by. When you can’t push it off any longer you rise, dress, and step out of the house into the storm to face the day.

The morning sets the tone for the rest of the day. The hours drag by, lunch is composed of office meetings, and errands after the workday ensure that there is no other time to shake loose. At the end of the day your brain is fried and it is all you can do to eat dinner and take care of the family, check stocks, or plop on the couch to watch mindless reality TV. Meanwhile, the intermittent rain starts again while you promise that tomorrow will be a new day.

It happens. Some people are more affected by negative weather patterns than others. There exists that breed of people who celebrate storm clouds and rain and take the opportunity to sit by the window and enjoy the show. Others are fueled by light and sun and overcast weather signals a less than optimal day.

Should the weather really dictate your life? An off day is not indicative of anything. We all need days to sleep in and recuperate. However, letting those off days trudge into a wearing routine implies more serious problems. Lacking the energy to rise at the sound of the alarm or barely being able to make it through the day laying the blame on the weather are symptoms of bigger imbalances. Your life should not be subject to the whims and fickleness of the skies.

Analyze your habits. Is your inability to rise a sporadic occurrence that follows the occasional overcast day or a regular pattern where the sound of the alarm makes every morning look like a storm is about to break?

Don’t let the weather make or break your day. The secret isn’t the weather. The energy you have is what determines how you greet the day, rain or shine. The lower your energy, the more gloomy weather you will exacerbate your sluggishness.

Go back to the basics if you need tips on how to start the day off right regardless of the weather.

This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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60 Resources for Ab and Core Workouts

Spring and summer typically bring heightened interest in being fit and looking good. However, we are now in the fall season and (brace yourself) winter is quickly approaching.. Whatever your intent is, there is no reason why you cannot rededicate yourself at any point of the year to a stronger core or more defined abs. Regardless of whether your desire is to look good or to reach peak physical performance, these 60 resources will aid you in your commitment and offer workout routines and nutritional tips to help you reach your goal. My favorite page just might be number 60, but dig through and see if you can find your own favorite.

Happy shredding!

60 Resources for Ab and Core Workouts

1. The Lower Abs Trifecta

2. Best Moves and Foods for 6 Pack Abs

3. Top 5 Moves for Shredded Lower Abs

4. Core Workout Timed Training Session

5. 8 Exercises to Target Your Lower Abs

6. The New Rules of Abs

7. No More Crunches? Abs-olutely.

8. 12 Best Foods for Your Abs!

9. How to Get Perfect Abs

10. How 15 Minutes Can Change Your Life

11. 10 Minute Intense Abs Workout

12. 5 Killer Moves for Yoga Ready Abs

13. The Best Yoga Poses for Flat Abs

14. 41 Exercises to Do On a BOSU Ball

15. How Long Does It Take to Get Six Pack Abs

16. HIIT Workout Clip for Abs and Obliques - Training Cardio & Abs

17. Core Vs. Abs: The Smackdown

18. Core Conditioning-It’s Not Just About Abs

19. Lumbar/Core Strength and Stability Exercises

20. 7 Core Moves That Are More Fun Than Situps

21. Core Strength and the Athlete: Keeping It in Perspective

22. How to Sprint Your Way to a 6 - Pack

23. 8 Ways to Spice Up a Plank

24. Chair Exercises for Older Adults

25. 3 Non-Boring Ab Exercises to Try

26. 70 Best Abs Exercises

27. Advanced Core Exercises- Bosu Ball Total Body and Core Routine

28. Dance Fitness With Tony Dovolani – Abs and Core

29. Best Swimming Stroke for Abs

30. 10 Nontraditional Ab Exercises For a Powerful, Rock Hard Midsection

31. My Top 15 Non-Traditional Muscle-Building, Fat Blasting Workouts... No Sissies Allowed!

32. 15 Olympic-Inspired Exercises to Try Today

33. Fast Abs

34. Core Training – Do You Know About These 3 Things? (Many Don’t)

35. Why and How to Strengthen Your Core for Pregnancy

36. Abs Diet Power Review

37. How to Strengthen Your Core

38. 7 Flat-Ab Tips for Men

39. 12 Surprising Facts About Your Abs

40. Bend to Build Midsection Muscle

41. Forget Crunches: How to Actually Strengthen Your Core

42. What Causes Muscle Soreness After Exercising

43. Is Your Core Weak? Take This Test

44. How Strong is Your Core?

45. 14 Plain Greek Yogurt Recipes to Shrink Your Belly

46. 10 TRX Exercises to Sculpt a Tight Core

47. The Six Pack Abs Shopping List

48. How Do the Abdominal Muscles Affect Posture

49. Pilates 3D

50. Do You Have a Core Muscle Weakness

51. 14 Uber Lower Abs Exercises to Flatten Your Belly and Carve Out a Sharp V-Cut

52. CrossFit Ab and Core Workouts

53. Strength, Core, Balance, and Agility

54. Core Concepts

55. Apps for Ab Workout

56. Are Abs Really Made in the Kitchen?

57. Meal Planning

58. Developing Strong Abs for Martial Arts Training

59. 8 Best Core-Strengthening Exercises for Endurance Athletes

60. Let’s Draw Abs!

This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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How to Create a Home Gym

“Ughhh, I don’t want to drive all the way to the gym. But I really need to work out. But my favorite show is about to start. And plus, it’s freezing cold outside.”

I don’t know about you, but these are my thoughts sometimes when I’m debating whether or not to go to the gym.

Here in Ohio, the weather is changing…temperatures are beginning to drop and sooner or later, the infamous Ohio snow will be on its way. So with cooler temperatures and winter approaching, I figured I’d give you some tips on how to build your own gym….. at home!

There are countless different kinds of workout equipment available these days, but here are some of my favorites and essentials!

This blog post was contributed by Allie Squires, a PR and Marketing intern with Hedstrom-Ball Bounce & Sport. She recently graduated from The Ohio State University with a degree in Strategic Communications, and you can find her in the kitchen, watching Food Network and trying new recipes.

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The 10 Happiest People on BOSUs

You know... 

There's something revealing about your smile... 

It's contagious. 

Smiles reveal happiness. 

You're inspiring thousands of people...

By showing your love of fitness...

Your love of BOSU...

Through a simple expression. 

It's rather brilliant. 

Thanks for sharing your happy moments with us.

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Enduring Strength: Ever Heard of Taiko?

What is Taiko?

The first time I tried taiko, I was intimidated by the large drum. I tapped it lightly with my bachi sticks and a suppressed rumble escaped the seams of the drum head and carried through the room. It’s an amazing practice that involves physical endurance, mental endurance, music, Japanese culture, group activity, and a plethora of other ideas.

“Taiko” in Japanese means drum, but taiko today is more commonly referred to as a Japanese drum ensemble. Perhaps you’ve seen performances of taiko at a festival or on TV or on a TED Talk. As taiko became more and more popular in pop culture, more groups formed and started to let go of the traditional repertoire of music and started to perform new pieces with a modern touch of hip hop or dance.

Apart from all of the musical reasons of why taiko is an enticing practice, taiko requires its players to be physically apt. To become a great taiko player, one needs to have the endurance to stand or sit in a variety of positions for six minutes or longer for multiple performances. Some of the most famous taiko groups require a set routine to help the players be in shape. The taiko ensemble Kodo begins each day at 5:30 a.m. and run six miles. Their daily regimen encompasses 12 hours of physical preparation and rehearsal. Another famous taiko group known for their physical demands is Ondekoza. They are famous for running a 10k in the morning, afternoon, and only eat as necessary to sustain their health. While their endurance seems to defy human nature, their ability to perform with musicality really demonstrates to audiences their deep concentration and the intensity of their practices. A while ago, we shared a blog about mental focus on weight lifting and musical composition, and taiko is certainly no exception to 100% mental focus for both music performance and physical awareness.

What are the demands?

Watching a performance of taiko makes it easy to see some of the physical demands of performing, especially with groups like Kodo. Perhaps their advanced techniques and movements are admirable to see because they memorize everything. Did you notice no one has sheet music to read from? What about how everyone does the same movement at the same time? On top of memorizing the correct movements and memorizing the music, the players need to memorized how to use their energy for endurance to perform, and lastly, make sure they can perform well!

Here are some aspects of performing taiko:

• Matching: One of the most important elements of a successful performance of taiko is the player’s ability to match. While individuality is highly valued (many pieces include solos, both memorized and improvised!), the ability to match the other players shows the wholeness of the group and gives the audience a stunning representation to watch. The video below is a perfect example of how matching can create an incredible visual.

• Stance: Many pieces require a performer to stand in one position for several minutes. One of the best examples of this is from this video (Kodo, from the top). In this particular piece, the players are in a sitting position. Again, because matching is very important to the impact of a performance, the angles of their backs also match. Another great example of a common stance is in the photo below. When I first learned taiko, this was the stance I learned. It seemed easy enough, but depending on the height of the drum (see the woman in the back?) or the arm movements, it was very difficult to find my balance. Not to mention spending a whole hour and a half rehearsal in this position and trying to memorize the music. However, there are plenty of pieces that require constant movement, but that’s a completely different performance technique.

• Arm movement: One of the most expressive aspects of taiko are the arm movements. Arm movements in taiko can vary from being very small and unnoticeable to being elaborate parts of the choreography. While the whole body is essentially responsible for the sound that comes out of the drums, the arms determine the speed at which the stick hits the drum, which can affect the type of sound coming from the drum. One of the easiest and worst habits to do is to tense up the arms. Often times, the arms are extended behind the body or up in the air, which can be incredibly tiring. Practicing in a mirror or with a partner is essential to developing correct arm and muscle movements. What I imagined myself performing wasn’t always how I actually looked when performing. A beautiful example of arm movement choreography is this video of Raging Asian Women (RAW) performing.

• Sticking and Stick Height: Sticking is knowing which hand to use at the right time. Learning sticking can be difficult for everyone, especially with more difficult pieces but there are plenty of resources and ways to practice it. Many taiko groups teach pieces through rote learning. Rote learning is a memorization technique based on repetition. By repeating the movements so much, the player will eventually memorize it. It helps that taiko is a recordable art so others can learn from watching and listening repeatedly.

• Controlling your body: One of the most difficult things to do when performing and rehearsing taiko is to remember to relax and control your own body, which is the most important aspect of any workout or musical instrument. I mentioned earlier that one of the worst habits to form as a taiko performer is tensing up. This does no favors for the muscles and it prohibits movement from being fluid. While our taiko leader never made us run six miles before rehearsal, we often did stretches and other exercises like jumping jacks, push ups, or crunches. These all helped our bodies to get pumping.

Who can do Taiko?

Anyone who can hold bachi sticks! You don’t have to be athletic to start, and you don’t have to have any previous musical experience. Either can certainly help, but plenty of people perform taiko successfully without knowing anything about fitness or music. While I had my first experience of taiko at Bowling Green State University, there are many other groups out there. College ensembles, taiko workout groups, leisure groups, professional groups, children groups, and several clubs all provide opportunities to perform taiko or use it for its many benefits. The thing about my taiko class that was so inspiring were the plenty of non-athletic people who perhaps never worked out, never ran, never did anything physical, who pushed their bodies to be apart of the group and performance. At the end of every class, each of us were sweating from hard work and concentration.

The beauty of taiko:

What I find to be the beauty of taiko is that it uses the human body in such an expressive way to create different sounds in a single drum. In the rehearsal, the player’s mind has to think of what movements their body has to do in order to make a certain sound come out of the drum. Like I said in the beginning, the large drum is a little intimidating. However, when players take ownership over the drum, it also means they have full control over their bodies. It’s claiming that right over their own body that makes them look incredibly powerful, confident, and strong.

If you’d like to find out more about taiko, check out some of these links:

• TaikoFit: a fitness workout that blends taiko with aerobics. 
• Try a Drum Workout with Taiko: Body+Soul: The use of taiko as a whole body workout 
• Taiko Drumming: Healthy Exercise for Music Makers: Lists benefits of Taiko 
• Kodo Drummers Hones Bodies as Well as Skills: More information about Kodo’s regimen 
• Ondekoza: More information on the taiko ensemble, Ondekoza 
• Raging Asian Women: More information on the all women ensemble, RAW  
• Kodo: More information on the taiko ensemble, Kodo 
• TaikoSource: A large resource for taiko, including a song database, group map, and news 
• Taiko Skin: A taiko blog resource

This entry was contributed by Shannon Bolen, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She recently graduated from Bowling Green State University. She loves the show Once Upon A Time.

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Parkinson's Disease

He plays ping pong. He plays tennis. He goes horseback riding.

He’s my grandpa, and he’s 81 years old.

When I was little, my grandpa would take me to the farm where he kept his horse, and I would watch him ride.

Back then, I never gave much thought to what it means for him to be able to do that at his age.

As I am now older, it dawned on me that my grandpa is older, too. And yet, he acts like he hasn’t aged at all. He exercises every single day.

Occasionally, he will play tennis with some of his friends. When the weather isn’t suitable, his friends will come over to his house and play ping pong with him in his basement.

Don’t let his age fool you. He may act the role of someone who will be easy to beat at any game, but he and I will play ping pong when I visit, and, trust me, he does not take it easy on me.

When he’s not horseback riding, playing tennis, or beating me at ping pong, he will use the exercise equipment in his basement (weights, treadmill).

Oh, one thing I forgot to mention about my grandpa… he has Parkinson’s disease (PD).

This disease causes him to have a tremor in his hand, imbalance, and it’s sometimes difficult for him to speak (slow speech, quiet).

He does not let Parkinson’s, which affects an estimated one million people in the United States according to the Parkinson’s Disease Foundation, control his life.

It is well known that exercise provides a wide range of benefits for our health, including weight control, increase of energy, stress management, and more.

Exercise, such as walking, can also improve balance, which, as mentioned, is one of the symptoms from which my grandpa suffers because of PD.

PD affects the brain, causing neurons to become damaged or lost. And it turns out that exercise may help with this, as well.

The Parkinson’s Disease Foundation (PDF) believes, “intensive exercise can alter the way the brain works and promote recovery” of Parkinson’s disease.

I think my grandpa can be considered proof of this. Granted, he still has signs of the disease, but it by no means has gotten worse.

As stated by the PDF, it is not conclusive that exercise can benefit an individual with Parkinson’s disease in the long-run, but I am a firm believer that it has helped my grandpa tremendously.

Regardless of his age, ignoring any and all disabilities, he still finds a way to exercise because it not only helps him, but he enjoys it. After all, it’s not how old you are that’s important—it’s how old you feel. And I’d say my grandpa is feeling pretty good.

He is an inspiration.

No more excuses. It’s time to hit the gym.

This blog entry was contributed by Adena Siefert, a PR and Marketing Intern at Hedstrom – Ball, Bounce and Sport. She recently graduated from Ashland University with degrees in Sport Communication and Public Relations. She enjoys swimming and eating trail mix.

*Note: We are not doctors. Some of the information found for this post was retrieved from the Parkinson’s Disease Foundation. For more information, contact your physician.

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7 Times Buzzfeed Actually Got Healthy Living Right

Buzzfeed is usually a hit or miss with most people. They publish the most ridiculous stories we never thought could ever be published, and we find ourselves sharing them on Facebook, Twitter, and now Pinterest. From a health and diet perspective, Buzzfeed is a source of both good and bad information. The bad articles are especially easy to tell apart because they usually headline about dropping 20 pounds in three days or something completely unrealistic.

However, here are seven links to Buzzfeed articles that are ACTUALLY helpful for healthy living:

11 Of The Best Things To Eat Before A Workout

Definitely a winner! This article nails some of my favorite treats I eat in the morning before my morning jog.

The 14 Best Things To Eat After A Workout

This article makes me want to move to a tropical island. These foods look like dessert without the guilt after a great workout.

29 Meat-Free Meals You Can Make Without Your Stove

Even if you’re not a vegetarian, check these meals out. They’re healthy and easy to grab from the fridge when we’re in a hurry or really hungry!

What Lifting Weights Taught Me About Being A Woman

Okay, so this is targeted toward women, BUT! Men can definitely enjoy this article just as much. It’s not just for women who lift weights! Many of these lessons are universally true throughout the fitness community. Truly inspirational.

12 Moves To Help You Train For A Mud Run

This should be renamed to 12 Moves to Help You Get in Shape! These are awesome exercises that we might already do! They’re not just for Mud Runs, that’s for sure. This is a full body workout, including some of our favorite BOSU moves!

11 Times That You Accidentally Exercised

These are funny but clever ways to find yourself exercising throughout the day. I might even work a little harder at some of these knowing they can actually really help!

13 Hefty Facts About How You Actually Lose Weight

We all have that one friend who tried to lose 5 pounds in a week from juicing for three days. This video is a really important video for people who are tempted by quick and fast diets. It explains the basis of a healthy way to lose weight. I admit, it’s more about food and less about exercise, but those two go hand in hand. This is a great video for any beginning dieter.

Bonus:

11 Quotes That Will Bring Out The Health Freak In You

When I first saw this, I thought it would be more about food. It’s ALL about fitness. Take some time and read some of these quoted photos. They’re all good quality, so we can all start posting them and tagging #fitfam anytime now.

This entry was contributed by Shannon Bolen, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She recently graduated from Bowling Green State University in music education and currently listens to Matt and Kim in her car.

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Jog with a Dog

That moment when you and your jogging/running partner agree to meet at certain time, and then they show up late.

And also that moment when your jogging partner doesn’t even show up at all.

Yeah, those moments aren’t very much fun.

We’ve all been there. Unfortunately, people are sometimes not very reliable.

Of course, we’re human! We love to give people the benefit of the doubt. So what if they show up late? That doesn’t mean it’s going to happen every day.

So what if they don’t even come? I can jog by myself—it’s not a big deal. They were probably busy.

But, most of the time, we decide to have a jogging partner for a variety of reasons:

1. It’s not as much fun to jog by yourself
2. Jogging with a partner makes your allotted distance feel shorter because you talk and talk and talk…and lose track of time
3. You hope that your partner will keep you focused on your goals—you don’t want to let them down, so you will definitely show up

So, when your partner doesn’t show up, you’re kind of bummed. It’s disappointing.

To avoid this, here’s what I suggest: jog with a dog!

If you don’t have a dog, you probably have a local shelter who would love if you volunteered to give the dogs exercise. After all, dogs need exercise as much as you and me.

There are also dogs who have a lot of energy building up and need to let it loose.

If you’re tired of your jogging partner not showing up, here are 10 dog breeds who would love to take your partner’s place:

1. Dalmatian
2. Labrador Retriever
3. Weimaraner
4. Border Collie
5. Siberian Husky
6. Australian Cattle Dog
7. Greyhound
8. Vizsla
9. Bloodhound
10. Brittany

I hope these dogs turn out to be more reliable than your jogging partner!

The blog entry was contributed by Adena Siefert, PR and Marketing Intern at Hedstrom – Ball, Bounce and Sport. She recently graduated from Ashland University with degrees in Sport Communication and Public Relations. She is a proud owner of two rescued Dalmatians.

*Resources: Dog Breed Info, eHow, and Dogtime.

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Chef Reuben Ruiz - An Inspiration

Food Network Star Season 10 recently ended, and as an avid fan of the show, it is disappointing to know that I have a long time to wait before the next season starts.

One of the fan favorites this season was Chef Reuben Ruiz, who grew up in a traditional Cuban family and lives in Miami, Florida.

This is not another post about how Reuben went home too soon (although I’m a firm believer he should have gone farther in the show than he did). This is a post about a story some people may not know about Reuben—his weight loss story.

Thank you, Reuben, for sharing your story with me.

When did your love for food start? What inspired you to become a chef?

My love for food began at a young age, watching my Abuela (grandmother) cooking traditional Cuban meals. I was always fascinated with the process from beginning to end and how the food would bring joy to the family while discussing their day. Also, by the age of 11 or 12, I realized my mother wasn't the most talented of chefs and she would cook what my brother and I thought was Cajun food…but it was food just being burnt. From there, I told myself that I would feed myself and, in turn, started cooking for my family. That’s how I ended up in culinary school.

How did your love for cooking affect your weight?

Well, if you know how to cook and are always practicing new recipes and concocting new dishes, someone has to eat them; fortunately for me, I was more than willing. More importantly, I was always a heavy-set kid. The Cuban culture really enjoys seeing young kids being a bit on the thicker side because it resembles health and happiness (and darn right cuteness) for us. So, living in a traditional Cuban household, my Abuela would continuously feed us huge portions and have us finish our plate, which progressed as I got older into all the wrong eating habits.

When did you realize it was time to change your lifestyle?

I began realizing that a change must come because I was way too young to be suffering from insecurity issues and having woman tell me blatantly that I had no chance with them due to my weight. It was really a great way to add fuel to the fire.

What was the hardest part for you? How did you push through and get to your goal weight?

The hardest part was modifying my eating habits and being able to substitute minor ingredients, like salts and sugars, which helped me significantly. The major problem with weight loss is the lack of motivation. A way for me to reach my goal weight was that I would purchase clothes a size too small, and I would work slowly but surely to fit into them comfortably. Then, I would do it all over again with the next size. I was a 2XL in shirts and a 46 in’ waist. Now, I am a medium in shirts and a 34 in’ waist, so it worked.

What were some of your favorite workouts? Did you often workout at home, or did you go to the gym?

My all-time favorite workout has to be running. There is something therapeutic when you just hit that pavement and begin to run and leave your worries behind. Running, for me, with music playing is an escape from reality and helps me center my thoughts; however, when it is a bit to humid here in Miami, I will gladly hit the gym and run indoors, I am also an avid fan of P90X and highly recommend it to anyone that has 90 days to change their life. I am about to begin it again.

How did you change your diet? Can you walk me through a typical day of meals?

I changed my eating habits by modifying things like salt and sugar. I replaced salt with strong herbs, which allowed for great taste without bloating contributed by salt. I learned to replace sugar with things like mashed bananas and/or apple sauce rather than eating pure sugar, which slows down your metabolism significantly. A typical day of meals consists of 4-5 meals beginning with a 7oz churrasco (skirt steak) with 6 egg whites all scrambled together with a slice of unbuttered wheat toast. I span my meal gaps about 2-3 hours in between, and then I eat a lunch consisting of whole chicken with a medley of different veggies. A snack would be a super smoothie or a Naked Juice. Dinner is a bit lighter, usually some fish, vegetables, and fruit. For me, I try to cap my food intake off at about 8 p.m. to allow my body to digest throughout the night.

How have you maintained your weight?

Running, running, and more running, If you like to eat, you have to work out even if you don’t like it. You must find the strength to get up and not live a sedentary lifestyle. The first two weeks of any workout routine is usually the hardest, but I guarantee you that, after the two weeks are completed, the routine will be second nature, and you will feel bad when you don't work out. True story!

What is the best advice you can give to someone who has struggled with losing weight?

Persistence is key, and Rome wasn't built in a day. It took me almost two years to lose a hundred pounds, and I know the struggle personally. There are weeks that you feel that the scale just doesn't reflect on your hard work—you know what? Ditch the scale. Scales aren't your friends. You can drink a glass of water and gain a pound in a matter of seconds. A big key to measuring your weight loss is to use your clothes. If they fit a bit looser, keep doing what you're doing. But ultimately, please don't give up. I know for a fact the hardships that people go through on both the physical and psychological aspects of being a bit heavier, and I guarantee you that it is worth the fight. The struggle is there, but do not let it conquer you!

What inspired you to be on Food Network Star?

I’ve been watching the show since season 1 ten years ago, and I thought I can do this. Also, I am a big fan of proving people wrong. We all have naysayers, and, believe me, so many people told me I would never get on the show. Well, surprise surprise! I made it on. Food Network Star to me has always been a great show because it allowed everyday normal people, such as myself, to go and work to obtain their dream position.

What was your most favorite part about being on the show?

As of right now, my favorite part is the friendships I have made with some particular contestants. I am truly blessed to have crossed paths with these few individuals, and they know who they are. Also, being able to work alongside such greats like Giada, Alton, and Bobby was spectacular. Hearing their feedback and watching them do what they do is truly admiring and has only made me want this that much more.

How has your lifestyle change affected, in Food Network Star terms, your "culinary POV”?

Truly, it really hasn’t. My culinary POV is Sabor Of Miami, which means Taste of Miami. It is how I live my life every day. At my restaurant, we serve food that represents many of the cultures that inhabit our great city. The healthier side, as I told the Network, would come in smaller strides, such as small tidbits as to substitutions for meals and ingredients but not necessarily cooking pure dietetic plates.

Is there anything else you would like to add about your weight loss story?

Well, if anything, a message to anyone dealing or struggling with weight loss—please do not give up. It’s well worth the roller coaster of emotions that comes along on this journey, but, at the end of the road, you will come out a newer, brighter you with such an amazing aspect on life. If you ever need any help with any weight loss advice or tips and tricks in the kitchen, feel free to tweet me a message @ChefReuben.

This blog entry was contributed by Adena Siefert, a PR and Marketing intern at Hedstrom – Ball, Bounce and Sport. She recently graduated from Ashland University with degrees in Sport Communication and Public Relations. She loves watching the Food Network.

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Racing is a Sport

"NASCAR isn't a true sport. All you do is sit in a car all day."

Ryan Ellis, part-time driver in both the NASCAR Camping World Truck Series and NASCAR Nationwide Series, disagrees with that statement.

For those who have never experienced what it is like inside a race car, it is difficult to understand the demanding physical and mental strength, as well as the endurance, that is required: “You don’t perform at peak potential, mentally or physically, when you’re worn out. By being in better shape, you are able to perform at your best [for a longer period of time] than everyone else,” said Ellis.

This is why it is important for drivers, just like football players, baseball players, and the like, to train and eat properly to prepare for a race.

How exactly does one prepare to go 200 mph for 3 hours?

According to Ellis, one of the most important aspects of a driver’s training is cardio.

This can include boxing workouts and running every day of the week. It also helps to play another sport—Ryan Ellis, for instance, plays hockey—at least once a week to stay in shape.

Ellis added that he also lifts “weights with a few other drivers, namely Tanner Berryhill, Austin Reed, and another friend three or four times a week.”

Another crucial part of training for a NASCAR race is working out your core, especially because of the “wear and tear” a driver endures on the track, said Ellis.

A tool often used to intensify core workouts is the BOSUⓇ Balance Trainer, and it can also increase balance: “When doing boxing workouts on the speed bag, we use it for balance. I prefer to use it at the end of my workouts for general core workouts,” Ellis said.

While physical training is important, there’s another piece of the puzzle to keep in mind when preparing for a race: nutrition.

Protein and carbohydrates are a driver’s best friends.

Ryan Ellis noted that “during the week, I try and keep a high protein diet for my lifting and bringing carbohydrates in to fuel the workouts.”

Carbohydrates especially, said Ellis, help drivers get through some of the longer races on the NASCAR schedule.

Right before a race, however, it’s best not to get too creative with your meals or have too much to eat because the heat you experience in the car can make you sick. A typical pre-race meal for Ellis is pasta with chicken or a salad.

During the race, a driver has to stay hydrated. After all, water is essential for survival. The heat in a race car can make a driver dehydrate easily and quickly, which can cause headaches, lightheadedness, and confusion—none of which are ideal for racing as focus behind the wheel is vital.

While drivers need to drink plenty of water and watch what they eat, they don’t deprive themselves of the occasional cheat meal. Ellis, for example, loves Chipotle.

All in all, drivers need to train and eat just like, what some might consider, “normal” athletes because driving nearly 200 mph for 3 hours in a race car that reaches over 100-degrees in the cockpit is not an easy task.

Ryan Ellis, who has played hockey in college and baseball, said that NASCAR “is by far the most wearing on the brain and body.”

Some people believe racing is easy, but I’m in agreement with Ellis… Racing is both a mentally and physically taxing sport—yes, I said sport.

This blog entry was contributed by Adena Siefert, a PR and Marketing Intern at Hedstrom – Ball, Bounce and Sport. She recently graduated from Ashland University with degrees in Sport Communication and Public Relations. She gets very upset if she misses a NASCAR race on TV.

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How Do Children BOSU?

The BOSU® Balance Trainer is an effective tool that is often utilized by a wide range of athletes and adults as part of a training routine. When using the Balance Trainer, your body is forced to recruit numerous core and stabilizing muscles in order to balance. This development of balance, core strength and coordination is important for even the most novice workout enthusiast.

Overlooked is the importance of developing all of those same skills in children. One additional benefit of using the BOSU® Balance Trainer, especially, for children, is its ability to encourage the engagement of something called the vestibular system. The vestibular system, while it sounds complicated, is basically responsible for helping us to maintain control and awareness of where our body is in space. This system also plays a behind-the-scenes role in stabilizing vision and balance.

With a growing number of children being diagnosed every day with conditions, such as Autism, sensory processing disorder, ADHD, etc., there is more and more awareness of the importance of the vestibular system. To put it simply, for an individual to respond appropriately to sights, sounds or even touches their vestibular system needs to be “turned on.” The common thread with many of the above diagnoses and learning disorders is a dysfunction of the vestibular system; thus, making it very difficult for these children to navigate basic everyday situations.

Many interventions for children use items like swings or trampolines to stimulate the vestibular system. The challenge is these methods only address input in one plane of gravity. As we go through daily life, none of us moves within one plane of space. Typical movement integrates all three planes: horizontal, vertical, and sagittal. The answer? The BOSU® Balance Trainer! The Balance Trainer is so versatile with the positions in when it can be used and the endless activities that can be safely performed that it is easy to provide the vestibular input needed in each plane.     

The most appealing part of using the BOSU® Balance Trainer with children: it is really fun! Because of the myriad of safe activities, all of which have significant benefits, children can be creative and make up their own games using the Balance Trainer. Play with the BOSU® Balance Trainer is purposeful, meaningful, imaginative and, most importantly, FUN. The Balance Trainer activities have so many inherent benefits for children they should be a staple in every child’s play routine!



Written by: Kim Partlow, MAOT CNFT
C.E.O. Neuro-Fit Systems, Inc.

@NeuroFitSystems

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What A Person's Gym Shoes Says About Them

We love the diversity of people dedicated to working out, looking good, and being fit. You have to admit that it takes serious motivation and commitment to go to the gym, let alone sign up for a gym membership.

The beauty is that there isn’t just one certain group of people that puts forth that dedication. You can meet a wide variety of people at the gym.

Take a look at the shoes. You can tell a lot about somebody working out just by looking at their shoes.

• White Sneakers. The little lady that always smiles and waves before stepping on the treadmill is wearing a pair of white sneakers. While the shoes are inconspicuous, do not underestimate her dedication. Even when she isn’t at the gym, she stays active getting up early to bake for the family and stays out late at the grandkids' T-ball games.

• Gray Cross-Trainers from Asics. You’ll recognize him as the working man next door. The friendly neighbor that stops at the gym on the way home from the office will be reacquainting himself with the dumbbells that he knew oh-so-well back in his younger days. Maybe you currently bench-press more than he does, but stop and ask him what he used to do and what his goals are.

• Flashy Nikes. Clearly an extrovert. The people wearing these are dedicated to looking good and being fit. (Or they have a significant other that makes sure they look good.) If you are lucky, you can catch them taking a selfie. Instagram will make those bright colors pop.

• Classic Pair of Adidas. This guy pumps some serious iron. Don’t let the tough-guy act fool you; you can find his soft spot and start up some conversation if you offer to buy him a protein shake.

• The Sleek Pumas. Back in the day this person was a track star or soccer goddess.This person has a lot of self-confidence in his or her ability. Whether or not that confidence is well-founded is for you to decide.

• Worn-out Mizunos or Sauconys. You probably are in the proximity of a runner. Don’t take it personal if they start to speed up when you step on the treadmill. They can’t help it. In response you should either: a) speed up and give them a run for their money, b) carry on as planned, or c)switch to the elliptical.

• A Pair of Reebok or New Balance. You’ve likely spotted a CrossFitter. Take note of their workout intensity. If you love extreme enthusiasm go and strike up some conversation. Or avoid them if you don’t. Either way you should take note that you might find yourself subconsciously competing against them on the rowing machines.

If you’re competitive, you might find yourself eying up everybody else as competitors. But just because somebody wears a different pair of shoes doesn’t mean you should avoid them. They say that birds of the same feather flock together. Put that notion to rest. Work out with somebody else who has a different pair of kicks. Regardless of whether it be fitness or shoe related, you are likely to learn something new at the gym. And if you are open to people of a different shoe, you just might get a new workout buddy.

This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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7 Fitness Tips I Learned from Being a Musician

On one of my first days of music school, a professor shared that when she performed, she felt like an athlete. Looking around the room at the awkwardly shy group of freshman students (including myself), it was hard to believe that. But the idea of being an athlete while performing was fascinating to me. There were so many similarities! Finding time to exercise is like a musician finding time to practice. It’s an equal struggle. We never want our bodies to forget how to do something, just like musicians don’t want to get to the performance and forget the notes. Here are a few things I learned from music school that help me live a healthier life.

1. Learn how to breathe.

          Practicing breathing                                                Practicing circular breathing. 

Although we take this for granted, it’s important for both athletes and musicians alike to learn how to control our breathing. Musicians have to be conscious of where in their body to put the air they inhale. Some even do a thing called “circular breathing” and use exercises like trying to continuously blow bubbles into a cup with a straw to help make their breathing stronger. Learning how to breathe and when to breathe is a challenge, but there’s something about consciously deciding when to breath that helps improve any fitness routine including cardio workouts, weight training or yoga.

2. Yes, warming up IS important.

            

Warming up is essential to both fitness fans and musicians (as are stretches!).

We’ve all heard stories about people who go too hard at the gym and end up hurting themselves because they lacked a good and proper warm up. The same risk exists for musicians. Maybe some people can get away with doing some exercises without a warm up, but there always seems to be a negative consequence. Every trainer and musician has their own opinion of what a “proper” warm up is. I had a professor tell me about his teacher who said if he hadn’t practiced all of the scales before noon, there was no point in getting his instrument out. Whatever warm up you choose, make sure it involves stretching. Maybe you stretch before you warm up! Don’t cop out of warm ups. Your body will thank you later.

A look inside Boston Symphony Orchestra's brass section warm up. Hilarious.

3. Rhythm is everything.

                         Running in rhythm                        Members of I-75 Jazz Ensemble with Chris 

                                                                                    Buzzelli, Roger Schupp, David Bixler, and Jeff Halsey 

“Uh one, uh two, uh one, two, stankety stank!” Any musician will tell you that rhythm is a fundamental aspect to learning music. Most beginning musicians have a tendency to rush through the easy parts of the music and try to tackle the more difficult passages too quickly. I see this at the gym too. Finding the pacing of the each piece or exercise is sometimes challenging. Start slow and easy and work your way to the more difficult exercises. My music teacher always challenged me to play every note absolutely correct at a slower pace instead of playing 80% of the notes correctly and having to slow down for 20% of them. Musicians use metronomes to help pick their pacing and to help regulate their rhythm. Creating a well thought out gym playlist has the same effect as a metronome and can really regulate your endurance of your workout.

4. Too much pain? Find another solution.
 

Alternatives to the push up

Two different interpretations of the Brahms FAE Sonata

In music, many soloists will play the same piece. However, they all sound different because no two soloists’ bodies (and minds!) are the same. Using different techniques to play the same notes is common in music. We know what we want to sound like, but depending on our own ability, it’s up to us on how to get there. The same can be said for exercising. Maybe I want to tone up my shoulders. I’ve struggled with push ups since my elementary days, but dumbbell chest presses are an alternative that is similar and considerably easier for me to do. Find what works for you to make your sessions more productive and more enjoyable.

5. If you don’t know how to do something, ask.
 

 A trainer with their client                        Itzhak Perlman with a student 

Sometimes in our workout/practice sessions, we come to a spot where we don’t know what to do. Puzzled, we ask ourselves, “How do I...?”, “What do I...?”, “Maybe if I…” because we just don’t know what to do! Maybe it’s a piece of exercise equipment, or maybe it’s a difficult passage. We can try it out, but we don’t really KNOW if we are doing it correctly. Ask someone how to do it and what its purpose is. People generally like helping each other. If you’re a trainer, teacher or maybe you’re just a bystander or the kid in the next practice room, try to have a pleasant attitude and be supportive. Someone’s asking you to explain something unknown to them. Introduce it kindly.

6. Practice in front of a mirror.

 Check your frame and movement in the mirror.

Young flutist Kim Lewis checks her embouchure.

Looking in a mirror doesn’t have to be about vanity or egotism. It’s practical. Gyms and practice rooms alike have mirrors for its users. In the practice room, I generally saw people scrutinizing every movement of their lips or fingers, checking the positioning of their instrument and the positioning of their bodies and feet. At the gym, many people avoid the mirrors, but it’s important to check that we aren’t doing any extra movements unconsciously. Don’t worry about the girls trying to make their messy buns even messier or the bros who like to look at themselves flex. You know you’re doing your best, and with the mirror there to help you, you’re already a step ahead and gaining confidence.

7. Remember our heroes.

  Mickey Mantle and his injury

 David Vining and his book What Every Trombonist Needs to Know about the Body

Like a young baseball player admires athletes like Mickey Mantle who recovered from serious physical injuries, musicians have the same heroes. David Vining is a professional trombonist who overcame embouchure dystonia, which makes the muscles in the jaw and lips involuntarily contract, making it impossible for him to play his trombone at the time. He is currently still playing and teaching the trombone and has also written several helpful books for those who may be having similar struggles. In fitness and music, it’s incredibly easy to become discouraged. BUT, just remember one of the reasons we even do what we do, whether it’s playing soccer for a church team, working on our BOSU®, singing opera, or playing the tuba, is that we understand there is always a potential to get better at something we enjoy. And we bravely take that risk.

Janice Martin, Aerial Violinist

Have a fitness tip? We'd love to hear more tips you have to offer! Leave a comment or email melaniesmith62699@gmail.com.

This entry was contributed by Shannon Bolen, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She recently graduated from Bowling Green State University in music education and currently listens to Matt and Kim in her car.

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