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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Keep Calm and Hike On

When I get home from work, sometimes the last thing I feel like doing is staying inside to exercise….so I head for the trails. When the weather is just too perfect to pass up, going for a jog or hike on the trails is a great way to enjoy nature and stay fit.

I have recently discovered some beautiful trails in my hometown and take advantage of them any chance I get. You don’t need to search very far from your backyard to find a trail or two. I think you’ll be surprised at the hidden gems you’ll find!

Walking or running outside is an ideal activity; it’s great for both your physical and mental health. Whether you hike up a steep, rocky mountain or walk along a smooth path, you can experience plenty of health benefits from walking or running a few miles a day outside.

Benefits of Walking/Hiking in the Great Outdoors:

Builds strength- Some people don’t think that walking is enough exercise to keep you healthy, but combined with a healthy diet and regular stretching, walking will strengthen your muscles.

Burns calories- By maintaining a moderate pace and exercising on natural inclines/declines, your body will burn more calories!

Boosts your mood- There’s no greater feeling that compares to enjoying the beauty of nature. Something about taking in all of the sights, smells and sounds around you is an instant mood elevator. You’re guaranteed to leave the trails in a better mood!

Calms anger- Walking around outside with no distractions is an easy way to help people calm down and relax.

Escape from technology and distractions- When I go for a run or walk on the trails, I sometimes like to leave my phone in the car. Instead of keeping up with social media, checking emails and listening to music, just look around you and take in nature!

Connect with nature- Getting out of the house and changing up your usual workout routine will allow you to appreciate your surroundings.

Byers Woods in Ashland, Ohio is one of my favorite trails. Especially in the fall!

I’m a sucker for sunsets, and Freer Field in Ashland, Ohio has some awesome trails through the woods and gives you beautiful views like this one!

Ready to find some trails near you? Trail Link is a great site to use that shows you local trails and paths nearest you!

This blog post was contributed by Allie Squires, a PR and Marketing intern at Hedstrom - Ball, Bounce & Sport. She recently graduated from The Ohio State University with a degree in Strategic Communications. Her favorite hiking spot is the Grand Canyon and would one day like to hike the Appalachian Trail. 

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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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I Conquered a Half Marathon #LikeAGirl

I didn’t realize it until I finished. I scanned the results…and did a double take. Missing a zero? I doubled back and checked again only to see the exact same thing.

Entrants: Female: 150, Male: 1150

I was tempted to ask somebody if I was, indeed, looking at a published list of half marathon finishers. I wasn’t researching income inequality or looking for the number of males and females that entered certain sectors of the workforce, but I wondered whether or not I hadn’t inadvertently stumbled onto something of that nature.

It was my first half marathon, and I was in Istanbul, Turkey. I was shocked to see that the published results were so disproportional. The list didn’t indicate all of the entrants that signed up or dropped out, but, regardless, the discrepancy between the number of male and female finishers was huge. I went home and checked to see what the ratio of male and female finishers in American races looked like and found that such severe discrepancies are less intrinsic in American races.

I was on YouTube the other day. An ad popped up.

Ads + YouTube + Little patience = A Grizzly Bear Personality

My instinctive response to ads is either a) skip the ad if given the option or b) divert my attention to one of the other twelve open tabs on my browser. However, this particular day was no ordinary day. My approach to YouTube and the advertisers took a monumental swerve.

Before I knew it, I had spent a whopping 3 minutes and 18 seconds of my life entranced by a marketing scheme devoted to feminine hygiene products. I congratulate the producers because my attention span is short, and they caught it.


And apparently I am not the only they caught. At the time I viewed it, their #LikeAGirl campaign had more than 250 times the views of the next most viewed video on their channel. The clip with the 2nd most views had been published four months prior. #LikeAGirl had been out for four weeks.

Their campaign made me recall my half marathon in Turkey.

The results explained the sidelong glances I had been receiving during my runs throughout my time in Turkey. During my training runs, my Turkish peers would comment that I ran a lot. I took it in stride; after all, I really had no room to argue. I did take note that the university campus that I frequently ran on had fewer runners on the sidewalks than I would encounter at my home university in the States. The results also explained why, during the race, when bystanders released strings of Turkish phrases ensued with erupting enthusiasm, my limited Turkish recognized the word for, “Woman!” It also explained why, as we ran through the smoggy allure of the Golden Horn, I thought I had caught the eyes of Turkish matriarchs and fish vendors alike stopping to gape.

I don’t mean that women don’t run in Turkey. Because the multitude of running trails and running groups with women in them would prove me wrong. The norms and roles that women and men fill are more dominated by cultural expectations in Turkey than they are in the United States. This isn’t to say that American women and men don’t have cultural norms to abide by. In some regards, Turkey is more progressive than the United States. Turkey is a fraction the age of the United States but nevertheless has had a female ruling leader. Can you go back through American history and pick out a female president? The experience only highlighted that females both in Turkey and the United States have ground to cover and some noise to make.

Girls. I challenge you. Tighten your shoestrings. There is so much you can do #LikeAGirl.

Be the next president.

Run.

Travel.

Take a risk.

The beautiful thing is: risks and rewards often go hand-in-hand. And they are out there for the taking for males and females alike.

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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HIIT It

Devoting time to exercise is crucial to a person’s physical and mental wellbeing. But that time devoted to exercise is limited. Why not make the most of it? The determining factor in how effective your workout is lies in your approach to working out and how you utilize that precious workout time. That age-old question of quantity vs. quality applies to your workout routines. It isn’t necessarily a question of how long you work out but how you work out that determines your success. If you need a workout switch-up and want a break from workout volume, try incorporating High Intensity Interval Training (HIIT) into your routine.

Spend less time exercising. Burn fat quicker. Finish with a more effective workout.

Fitness magazine offered a 20 minute workout that incorporates the BOSU and a resistance band.

GlistenFit offers a 40 minute HIIT workout circuit.

Or try this workout and complete it in 30 minutes. Perform each exercise for one minute at high intensity. At the end of five, rest for one minute. Repeat the circuit five times.

• Hip abduction
• Lunge
• Trunk rotation
• Bicycle
• Dome pushup

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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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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Race the Train!

Trains, rolling hills, a city by the sea, and… RUNNING! What more could anyone ask for? Fourteen glorious miles of beautiful scenery, encouragement, and competitive drive against a machine. Race the Train is one of the most unique types of running events available to runners and viewers.

Wales is home to the most famous of the Race the Train events, consisting of a 14 mile (and yes, British people use the ‘mile’) trail alongside the train tracks of Talyllyn Railway Station. The runner’s track starts in Tywyn and goes as far as Abergynolwyn. The track itself treks through several homeowner’s backyards, so it is not possible for runners to practice running their track before the race. Rain plays a big factor in the race as well as mud puddles and slippery bits. It is the UK after all. However, regardless of the trials and potential hazards, safety has not been a huge issue as there are several hundreds of people involved both in and outside the race. The race is particularly known for its incredible views, although I can’t help but wonder if runners determined to beat the train take the time to look around!

Although the race originated on the west coast of the United Kingdom in Tywyn, its popularity has spread to other cities worldwide. However, international runners still show up to Tywyn and try to beat the train each year. Race the Train came from humble beginnings. A dentist from the area named Godfrey Worsey created the idea of runners racing a train in 1984, and held the very first race there. That very first race had 48 runners and grew to a have over 1,000 participants in 2013.

Supporters of the runners have an option of riding the train. After watching a video of a newscaster doing a piece on the Race the Train from 2005, I was completely blown away by the idea that one could look out the window of the train and see a person running past it. Supporters must book their tickets far in advance as there are limited spots available. Due to the high popularity, the rail station has a second train to run after the first train. This is great for people who might be supporting slower runners! The train finishes in roughly 2 hours and has several stops along the way that give runners a chance to get ahead. The train has a ten minute stop at the further points of the track, which is where the other runners can start their shorter race against the train.

From here, runners who elected to take the train have an option of running half of the 14 mile track. Race the Train has four shorter races, one even being for toddlers! The record for the fastest runner who beat the train was just over an hour and 18 minutes. That’s an amazing feat. With the runner’s track having the potential to change, there is no way to fully prepare oneself for the exact track to take. Preparing for the run based off of a generalized map, runners from far and wide love this event. This year’s race took place on August 15, 2014. The next race will be held on Saturday August 15, 2015.

For more information on the Race the Train, visit www.racethetrain.com.

Outdoor Activities in Wales - Video Maker

For more information on some of the world’s best outdoor activities in Wales, please visit http://www.visitwales.com/things-to-do/activities.

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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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Motivation Monday

You’ve worked hard.

You’ve spent hours, days, or even months on a project for your job. You’ve worked late; you’ve worked on weekends. You’ve been putting all of your effort into it, and then it’s finally time to turn it into your boss.

You’re nervous.

What if he/she doesn’t like it? What if I messed up? Did I forget to add something?

You hand it over to your boss, and when they finally look it over, they say, “Okay. Thank you.”

Huh? Wait… that’s it?

No “Fantastic job” or “I really appreciate the effort you put into this” or “You deserve a promotion”? (Okay, that last one is stretching it, but you get the point).

It may seem needy to want praise for your hard work, but almost all of us have experienced a moment when we were lacking self-esteem and confidence.

Being told that you’ve done well when you’ve worked hard and have done your best is the boost you need to do your best again because it means it was worth all of your effort.

Humans are needy creatures who need (okay… let’s say want) to feel like they are accomplished in life.

Why do you think Motivation Monday has taken off on social media platforms? People post memes, quotes, photos, videos, and everything in between to encourage and motivate people to do their best and never give up.

A dominating force behind Motivation Monday is the fitness crowd, and rightfully so.

If you are a beginner who is trying to lose some weight, gain muscle, or just be overall fit and healthy, you need all the motivation and encouragement you can get.

It’s easy to get discouraged when you try something new; for instance, attempting to run a little bit longer or lifting more weights than you did the day previously.

It’s easy to get discouraged when you eat something you shouldn’t have.

Sometimes, you fail…

And it’s important to realize that’s okay. Don’t let that stop you from continuing on toward your goal, just like you shouldn’t let a boss’s lack of praise keep you from always working hard and doing your best.

To give you the encouragement you need to keep fighting the good fight, here are 10 of my favorite quotes that give me inspiration:

1. “Be nice to yourself. It’s hard to be happy when someone’s mean to you all the time.”
2. “Believe you can, and you are halfway there.”
3. “Keep trying. Keep believing. Be happy. Don’t get discouraged. Things will work out.” 
4. “It’s always darkest before the dawn.” 
5. “If you’re feeling blue, try painting yourself a different color.” 
6. “Be a warrior, not a worrier.” 
7. “The miracle isn’t that I finished. The miracle is that I had the courage to start.” 
8. “You’re one day closer.” 
9. “Mistakes are proof that you’re trying.” 
10. “I can, and I will.”

I hope these gave you a little bit of praise, encouragement, motivation, inspiration, determination… and everything else that you need!

What is your favorite quote that reminds you to keep working hard?

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 loves searching Pinterest for great quotes.

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Fitness Memes: No Excuses

Memes are the internet’s way of giving a voice and uniting opinions of millions of users all over the world within the click of a “share” button. We’ve all seen incredibly hilarious memes explode into a craze of shares and retweets. Millions of people agreeing on one single frame of an amusing expression is a pretty amazing concept. My personal favorites include the Success Kid meme and the Yao Ming meme. The ease of adding a caption on the photo makes it available for anyone to use for both good, evil, sarcasm, and downright silliness (looking at you, trolls!). They can be used to motivate people and tear them down. A plethora of memes exist related to exercise and fitness, and just as there are thousands of motivational memes for fitness, just as many exist to tear down the spirit of people who want to work out.

The biggest advantage AND disadvantage about memes is that anyone can make them. Fitness always seems to be a “soft topic” in the sense that many people are uncomfortable even talking about it. Why? Perhaps people don’t believe they are working out enough or well enough. Exercise is brilliant because of its versatility and the ability to learn powerful exercises without a trainer or a professional’s help. At the same time, that freedom can bring incorrect form, insecurity, and frustration in a workout session.

Let’s take a look at a meme about fitness.

“My favorite exercise at the gym would probably be judging.” Wow, what a statement. Let’s dissect the qualities about this meme. This meme has the “someecards” design quality with the vintage photo on a solid background, but what makes this type of meme stand out is its deadpan humor. Exemplifying some of the worst aspects of fitness, Newsflash: This attitude is what makes people not want go to the gym. What I really don’t like about fitness culture is the constant belittling of people trying to make a positive difference in their lives. The worst part of it? We see trainers posting things like this. Not all gyms or trainers are like this, obviously. But, just like in elementary school when one kid ruined it for the class, this can turn clients away from the idea of buying gym memberships, hiring trainers, and not motivate people to exercise period. It hurts the overall fitness community. Why would anyone want to do something to help build their confidence if they knew people were going to criticize them for even trying? An even bigger question is, why are some trainers posting these types of memes on social media? Do they realize those memes are addressed to potential clients? Just like with anything else, fitness is a business. Why would someone push their customers away by saying they’re negatively judging them? Keep in mind, this is only one meme. There are thousands of other ones just like it.

Imagine what it might be like for the an average person buying a gym membership for the first time. The chances are that they have done some basic exercises, like push ups, sit ups, crunches, lifting dumbbells, running, or walking. They get to the gym and look at the equipment their membership just bought them. “Wow,” they say under their breath. They can’t wait to start getting into shape with the rower, the machines, and attending a couple spinning and cardio classes. They look over at the treadmills and think, “Great! I know this one!” They stretch and eventually fumble with the buttons with different settings and start at a quickened jog. Easy peasy. They start looking around and see someone using a machine that catches their eye. They spy for a while, still jogging. “I think I can do that..” They patiently wait until the person is finished and wipes down the equipment. They finally arrive at the machine and try it. This is really difficult. They do 10 repetitions and are exhausted. Logically, this makes perfect sense. This person is at the gym to get in shape and to have equipment available to help them achieve their fitness goals. The machine probably worked muscles that are not yet developed and therefore, the person should struggle. However, maybe someone who goes to the gym regularly sees this person and eventually judges them. Maybe someone laughs at them; maybe someone gives them a look. Here is where most people are faced with two options: Keep going or quit.

While the struggle of exercising is inevitably difficult and the options of “keep going or quit” are often faced in fitness, this person shouldn’t even be faced with this question at this point. Even if they are, those feelings shouldn’t be confirmed on the internet from memes and certainly not by personal trainers. Having a healthy and balanced mind about what is expected at the gym can really change the atmosphere. Some people find their #fitfam at the gym and some other people are motivated by serious competition. But who would compare the skills of a sixth grader to the skills of a kindergartener?

If people removed this condescending attitude at the gym, if personal trainers removed this attitude from their social media, imagine what the difference might be for the average person. Working out at the gym would be more about THEM the customer, instead of the social injustices and the unfriendly atmosphere. Maybe we’d see more creative memes, and millions of people can agree on the idea of positivity instead of judging at the gym.

Another popular trend is “no excuses.” Remember when Maria Kang posted her photo of her cute kids with her rockin’ bod with the title “What’s your excuse?” I’m pretty sure she broke social media for a tiny bit. There seems to be this idea that an “excuse” is not believable or good enough. Maybe one excuse someone has is that they work a lot and have a family. Because there are people in the same basic situation but do exercise, it creates this illusion that the first person is avoiding exercise. People are always challenging the “impossible,” like Caroline Berg Eriksen who looked like a model just four days after giving birth. However, those stories are amazing and make newslines because they’re not normal, not expected, not predicted. Just because it was possible for one person doesn’t mean it’s possible for everyone.

The truth of the matter is that people choose how they want to balance their time. I had plenty of friends who would skip classes to practice their instruments. Their grades were lower in classes that should have been an easy A. Is that inexcusable? Maybe to some, but it was also their choice. They simply wanted to spend their time doing something different than someone else. Luckily, it was something they enjoyed. The point is that people are going to spend their time the way they think is best for them. Maria Kang’s fitness is really important to her, so of course it was a priority. She does fitness competitions; it only makes sense. In college, my professor prepared to give a violin recital. She was also enrolled in a few exercise classes and told me about the guilt she felt about skipping some of the exercise classes so she could practice more as her recital date drew nearer. I told her the classes were just an hour or so of her day, but she said that was an hour more she could spend with her instrument. She then said, “I would rather buy a bigger sized dress rather than not perform exactly the way I want.” Her job is to be a performer; it only makes sense. Her excuse IS valid.

Judging people based on appearance stems from someone else not having the same expectations. I judge people who don’t use a blinker when they’re switching lanes. But unlike the road, the gym is a wonderful place where transformations can happen. People change their lives there. They gain confidence, or should at least. The gym is not the place to make judgments. Seeing evidence of gym judgment on social media is reaching millions of people. Take down the negativity associated with gyms, fitness and exercise. I’d love to see people post more memes like this instead.

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 and loves sticky notes and Adventure Time.

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3D XTREME™

15 people

+ 10 BOSU® Balance Trainers

+ 1 Gym Room

= Utter Exhaustion

Nobody ever said that workouts were supposed to be for the meek.

Nobody ever said that plastic balls were supposed to be for the weak.

I was intrigued by the assurances of the fliers in the gym that the 3D XTREME™ class session would combine together cardio, conditioning and core workouts all into one package. So I signed up. Yet I didn’t expect as much sweat to be coming out of my pores as all that did when I tried out my first 3D XTREME™ class.

The night of the class, I walked in, looked around, and thought, “I think I can manage this.”

I’ll spare the details, but manage I did. Halfway through the 50 minute session I started feeling like I had burnt enough calories to last me the rest of the week. I guess peer pressure does have its benefits because the only reason I finished was the 14 other participants in there kept going…I didn’t think I would be able to show my face back at the gym if I walked out of there defeated by plastic and rubber. At the end, all the social butterflies started excitedly rehashing the workout. I squeezed out a smile before I just barely was able to drag my body out the door and to my car across the parking lot.

After I recuperated, I reflected. I liked it. It’s not like I’ve never sweated before and it’s not like I’ve never had a good workout before, so it wasn’t unique in those regards. What I liked most was the functional combination that made me feel like I had done 3 different workouts in one day. So for my 50 minutes of high-intensity action, it was an effective workout. It doesn’t take much for me to sweat, but that workout was worth every drop of it.

Sweat never felt so sweet.

Watch the live action here.



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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8 Fitness Activities to Add to Your Bucket List

The CrossFit craze has taken the United States by storm in the past decade. Membership is still steadily increasing and brands like Reebok are coming out with lines of apparel expressly designed for CrossFitters. CrossFit competitions further suggest that CrossFit is not going to loosen the firm hold that it is has gained in the fitness arena.

You can’t deny that CrossFitters are enthusiastic and dedicated to what they do, but their enthusiasm for what they do is not unique. Take a look at these trends that have acquired just as devoted and enthusiastic a following. Some you may be familiar with and others are just starting to take off.

1. Parkour

Parkour was developed in France in the ‘80s and comes from the French term “parcours” which translates to “course” in English. It was developed as a movement that allows the practitioner to be able to naturally respond to the environment around him with agility and flexibility. The athletes are referred to as traceurs and will typically vault, jump, run and climb through obstacles found in urban locations. Don’t assume this sport is strictly for youth. Traceurs of any age can be found leaping over obstacles in the park.


2. Bossaball

This high-intensity sport was developed in 2004 by a Belgian living in Spain. Think trampoline, beach volleyball and soccer all rolled into one. It has barely been one decade since its inception, but it nevertheless has gathered such wide support that organized competitive matches have been established around Europe and Central and South America.

3. Retro-Walking

There are those individuals that like to walk. (Some get up early to walk to the end of the driveway to retrieve a morning newspaper. Some take a walk after dinner with the dog. Some spend lunch strolling through the park.) But have you ever thought of walking backwards? In China and Japan, walking backwards through the park isn’t unheard of. As crazy as strolling around town backwards may seem, there are studies that say that walking backwards does have benefits and can reduce joint pain.

If nothing else walking backwards does give a unique perspective of life. Check out this artist who filmed Tokyo walking backwards. Who knew?

4. Obstacle Course Racing

Spartan Races. Mud runs. Obstacle races aren’t new and they certainly aren’t unheard of. But this certainly isn’t your typical run-of-the-mill fitness trend and is worthy of being added to a bucket list for those who have yet to take the plunge and enter one. The old-fashioned community 5K goes ten steps further with a series of challenging obstacles that only the strongest can get through. This is NOT for the timid. If you’re up for the challenge go ahead and take the plunge. Register for the next one held in your community. While you’re signing up, check out this guide expressly designed for prepping for a Spartan Race.

5. Hot Yoga

Hot yoga has gained traction for those looking for a more intense approach to yoga. Yoga is performed in rooms that are heated up to 105° F. The high temperatures and humidity of the rooms will rapidly raise your heart rate and tire out your muscles. The increased heat also provides people with the opportunity to feel more flexible. While it has recently gained popularity, the debates continue to persist on whether or not it is beneficial.

6. Capoeira

This is a Brazilian martial art that has been around for several centuries and was used by slaves to practice fighting. The music served as way to disguise it as a dance without detection from slave overseers. After watching captivating combination of acrobatics, dance, and rhythm, it is understandable why the centuries-long fascination with capoeira has persisted into modern day.

7. HIIT


High-intensity interval training. These workouts incorporate several short high-intensity repetitions with recoveries in between. These workouts are thought to be more effective at increasing a particular athletic ability because of the focus on intensity. This has become a fan favorite not just because it is touted for increasing metabolism and burning through fat at faster rates, but also because of the short workout duration. What’s not to like? More effective workout and less time…I’ll take it.


8. Unicycling

Okay. Maybe this isn’t new. Maybe it’s not a trend. But who says it can’t be made into a trend? After all, how many people are confident in their skills on a unicycle? Join the others dedicated to this one-wheel peculiarity and start a movement. I’m not an expert, but it’s hard to imagine how scooting around town on a unicycle wouldn’t do wonders for your core muscles and coordination.

This blog 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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