8 Reasons You Should be Using Resistance Bands

What comes to mind when you hear the word "resistance"?  If you're anything like me you may think "unwilling to change."  "Hesitant."

In this context, resistance might keep you in your comfort zone.  It is difficult for most of us to break through resistance and discover what happens when we step outside of the norm.

Most of the time, it's during these moments of breakthrough when we discover how strong and capable we are.  Emotionally, mentally AND physically.  Physical resistance, in the form of strength training, can take place with body weight movements, dumbbells and resistance (elastic) bands.

Whether you are looking to begin a fitness program, break through a plateau or are ready for a new challenge, resistance bands can provide a solution.  There are several reasons why you should consider introducing them to your routine.

1. Improve your health.  You can increase the strength of your muscles and your bone density with resistance training.  This will lead to an increase of growth factors in your body, some of which promote the growth factors of neurons that will benefit your brain as well. Training with resistance bands can also increase stamina, flexibility and range of motion.
2. Improve your stability.  With elastic resistance, your body is able to perform more functional movements that mimic both daily activities and sport specific movements.  Unlike free weights, elastic bands do not rely on gravity to provide resistance (Jim Stoppani, PhD).
3. Lose fat.  Strength training can increase your muscle mass, which can contribute to fat loss.  Lean muscle, even at rest, burns more calories than body fat.  Therefore, by increasing the amount of muscle you have, your body will become more efficient at decreasing body fat.
4. Change your routine, change your body.  Your body quickly adapts to routine movements.  Resistance bands can be used alone or alternated with body weight or dumbbell movements for results that stimulate the body and prevent boredom.   One advantage of resistance bands over free weights is linear variable resistance.  Meaning, as the range of motion of the exercise increases, the resistance provided by the elastic band also increases (Jim Stoppani, PhD).
5. You can complete a FULL BODY workout using resistance bands.  The options are endless.  Resistance bands can be done with body weight (think squats, lunges, arm curls, shoulder presses).  And they can also be done when anchored to a wall or other object, allowing you to perform wood chop movements, incline chest presses, core rotations and more.
6. Resistance bands are portable and affordable.  Too busy to get to the gym?  Prefer to workout outdoors?  Whether you're tied down by emails or kiddie carpools, the convenience of taking resistance bands with you means fewer excuses to skip your workout.  Waiting for tee-ball practice to end?  Set up stations in the field and complete a cardio-strength circuit using resistance bands.  One of my favorite ways to train using resistance bands is with the XBAR.  Learn more about the XBAR here and save 10% on your entire purchase with code MEGANLINGE.  Shipping is free.  There are several varieties of resistance loops, figure 8s and other bands here from Power Systems.

   

   The XBAR Fitness system comes with three levels of resistance bands.

7. Easy to store.  Unlike that treadmill which has become a second closet, resistance bands require very little storage space.  They are light weight and can easily be stashed in a suitcase, duffel bag or home gym.
8. They accommodate all fitness levels. As you progress, so can the intensity of your resistance band workout. The thickness of a resistance band will determine how difficult it is to move through a given range of motion.  The thicker the band, the more challenging it will be.  You can also adjust the intensity by giving the band more or less slack (one foot on the band for arm curls can be intensified by standing on the band with two feet.  From there, bring the feet wider for the most difficult option).  You can even use more than one band at a time for increased challenge. 

Keep in mind that the most successful fitness program is the one you can adhere to and enjoy doing.  Experiment.  Try new products.  Try new routines.  And if you need guidance, reach out to me. For more information about online and in-person training programs, visit the Fuel Your Fitness Method page or contact me at Megan.Linge@gmail.com.  How do you implement resistance bands into your routine? Comment below and let me know.

Staying Fit While Traveling

Whether you're traveling for work or recreation, it IS possible to maintain your fitness level and return home feeling like you torched calories rather than the midnight oil. Inspired by a recent teaching vacation to Punta Cana, I have come up with the following suggestions and resources so you can enjoy your time away from home while still feeling fit and strong. Soak up these fit tips along with the warm weather and lift more than that poolside drink!  Interested in learning more about my online fitness programs and challenges? Click here to stay hot and get healthy!

Planning Ahead
Before you arrive at your destination, make sure you're prepared for activity. Set yourself up for success. Research where you'll be staying and find out if you'll have access to a fitness center. If not, is there a local gym with a daily rate? Even without access to any equipment, it is still possible to complete a full body workout using equipment that's easy to transport.

I would suggest packing the following:
Resistance bands
Jump rope
Gym shoes
Water bottle (I carried my Cellucor shaker with me EVERYWHERE in Punta Cana)
Sports bras, tanks, shorts, etc.


Class
While I was in Punta Cana, the resort offered group exercise classes. This is a great way to stay accountable to your workouts. When there is a time and location, there's more commitment. With that being said, who are you traveling with that may want to join you? An accountability partner increases the likelihood that you will show up, work hard, and be glad you did! Even when classes are not an option, if you can recruit someone to workout with, you'll be more likely to do it and it will be much more fun. Now's not necessarily the time to "increase your strength, lose weight, push yourself harder than ever"...if you're on vacation, it's more about experiencing something new and enjoying where you are and who you are with.

Activities
So what if there is no gym? What if there are no classes? Well, it's time to step outside ("the box") and get creative! Your workout doesn't have to consist of sets and reps. Along with planning ahead, find out what activities are available.

Many destination resorts will provide bicycles, kayaking, stand up paddle-boarding and more. If you typically run on the treadmill challenge your body and stimulate your senses with a run along the beach. You'll engage your body in a new way and fire up more stabilizing muscles. Just because you're not tracking your heart rate doesn't mean you're not burning calories.

Body Weight Circuits
Workouts can take place in a hotel room, on the beach, maybe even in an empty parking lot! Keep in mind if there's a university or high school nearby, you may be able to access the track and/or bleachers! (1 lap, 1 time up/down the bleachers, 20 squats, 20 pushups...REPEAT!). The following exercise demonstrates a version of the plank that targets the obliques along with the entire core. Most people think planks are an abdominal exercise (rightfully so, as your abs are working!), the upper body, particularly the shoulders, are engaging as well. Squeeze your glutes and you'll increase the amount of muscle activation.
)

Here is a sample routine that requires nothing more than your own body. Complete 30 seconds of each, rest as needed and then repeat for a total of 3 rounds. This should take approximately 30-35 minutes.

Jumping jacks
Alternating forward lunges
Jumping jacks
Alternating reverse lunges

Mountain climbers
Squats with alternating knee lift and rotation (right knee up, rotate to right as you stand)
Mountain climbers
Side to side squats

Burpees
Pushups
Burpees
Full arm plank hold

Run in place
Lunge with left foot in front, right leg kicks
Run in place
Lunge with right foot in front, left leg kicks

Jump squats
Sumo squats
Jump squats
Squat with alternating forward kicks

Nutrition
While on vacation, you have the chance to experience new foods and a variety of options! Keep in mind that "all inclusive" is not a green light to have a free for all. Moderation is key. Rather than deprive yourself of something that is "too sweet" or indulgent, have a little bit of everything. Avoid going to meals hungry by eating healthy snacks throughout the day.

Protein is a great source of muscle fuel and stabilizes your appetite. Some of my favorite sources include nuts, nut butters, cottage cheese, Quest Nutrition bars, and whey protein from Cellucor. These are great foods to incorporate between meals. If you arrive to dinner with an empty, screaming stomach, you will potentially end up eating more. Plus, by staying fueled throughout the day your metabolism will stay fired up.  Purchase your Quest bars from Vitamin Shoppe.

Here are some fantastic tips from choosemyplate.gov.

-As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
-Ask for whole-wheat bread for sandwiches.
-In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
-Ask for salad dressing to be served on the side. Then use only as much as you want.
-Veggie kebobsChoose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
-Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
-Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.
-Order an item from the menu instead heading for the "all-you-can-eat" buffet.
-If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
Order an appetizer-sized portion or a side dish instead of an entrée.
Share a main dish with a friend.
If you can chill the extra food right away, take leftovers home in a "doggy bag."
When your food is delivered, set aside or pack half of it to go immediately.
-Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
-To keep your meal moderate in calories, fat, and sugars:
Ask for salad dressing to be served "on the side" so you can add only as much as you want.
Order foods that do not have creamy sauces or gravies
Add little or no butter to your food.
Choose fruits for dessert most often.

Rest
Rest! One of my favorite topics! Lately, there's a lot of talk about "clean eating" and working out. It seems as though a lot of people are doing both of these but without the results they are hoping for. Although there could be a number of underlying issues, I always ask "how much sleep are you getting?" Sleep is underrated and is such a vital component of a healthy lifestyle and successful weight loss (fat loss!) program. Did you know that when you're sleep deprived your levels of leptin go up? These are appetite suppressing hormones that tell your body when it's full. As if that wasn't bad enough, levels of ghrelin increase! These are appetite stimulating hormones! Maybe that explains why when you're sleep deprived you're more likely to reach for dense, sweet, and salty foods.

A lack of sleep also affects your cortisol levels, immune system, and your brain. Remember your reason for taking a vacation...to rest, relax, and enjoy yourself. While activity is important, use this time to help your body repair with adequate sleep. I typically aim for 7-9 hours per night as recommended.


Adios!

When it's time to bag your bags and head home, take the time to recall your favorite moments of the trip. Whether it was trying something new at dinner (yucca plant is amazing!), attempting to stand up paddle-board (it's MUCH different in the ocean vs. on a lake!), or taking a nap under the palm trees...be proud of yourself for prioritizing your health and making the commitment to continually improve the quality of your life.