Odds are that you own more than one outfit; after all, you’d never wear a suit and tie to a tailgate, or a T-shirt and jeans to an important client meeting. But we’re also willing to bet that you have only one pair of shoes in your gym bag. Here’s why that’s a problem: What you put on your feet can determine how fast you see results, and when it comes to training, one size doesn’t fit all. To maximize your performance and optimize your gains, you need to match your shoes to your workout.

Pick the Right Tool for the Job

If you’re doing Body Beast in your living room, you probably don’t want a pair of high-top basketball shoes, which can restrict ankle mobility and reduce range of motion. Likewise, you won’t do yourself any favors by wearing running shoes (their elevated heels can sap power and strength). Instead, invest in a pair of flatter-soled athletic shoes.

“For Beachbody programs, court shoes are best because they’re made to support multi-directional movement, whereas running shoes are only designed for moving forward,” says Beachbody Vice President of Fitness and Nutrition Steve Edwards. “Cross-training shoes also work well.”

Ideally, you’ll have a different pair of shoes for each type of exercise you do (basketball, running, strength training, etc.). “But unless you have an injury, you should never allow a lack of the ‘right’ shoes to prevent you from working out,” Edwards says. Bottom line: If you don’t have enough dough to expand your training shoe quiver, sweat in whatever you have.

Bare Your Sole

Another option: Go barefoot. “First-time exercisers should generally wear shoes, but once your feet become strong, it can make sense to train barefoot, especially if you’re doing non-explosive training,” says Edwards.

Here’s why: The soles of your feet are packed with microscopic sensors called “proprioceptors,” which provide feedback about joint angle, muscle length and tension, and body position and alignment. Optimizing that feedback by putting your feet in direct contact with the ground can boost muscle activation, mobility, and coordination, ultimately leading to greater gains in strength, stamina, and performance. “Barefoot training became popular on the heels of the exact opposite craze, in which people were wearing over-supportive shoes that actually made their feet weaker,” says Edwards.

If you’ve never trained barefoot before, begin with low-intensity activities to help your muscles, joints, and connective tissues warm up to the idea. “Yoga and Pilates are good places to start,” says Edwards, adding that as your feet become stronger, you can build up to more demanding exercises and workouts. “While your feet can get strong enough to handle plyometric (ballistic) training, I would rarely recommend doing it barefoot.” The increased risk of injury isn’t worth the potential gains.

Know Your Tread Life

The life cycle of running shoes depends on a number of factors, including workout intensity and frequency, as well as gait and body type. But as a general rule, you should replace them every six months or 500 miles, whichever comes first. Wait any longer, and your risk of knee and ankle injuries increases as your shoes’ shock absorption and stability control deteriorate beyond safe levels.

As for indoor training shoes, pay close attention to your tread. Over time, the rubber on the bottom of your outsoles — where your shoes make contact with the ground — will wear away much like the treads on your car’s tires. That can ultimately translate into reduced traction and stability, and an increased risk of injury. “Flimsy shoes will also blow apart on the sides, especially in programs like P90X and INSANITY MAX:30, which have a ton of explosive lateral movements,” says Edwards. Investing a bit more money in footwear upfront can lead to a stronger, fitter body down the road.

Need some help getting back in shape? Join our next challenge group and get 24/7 personal coaching and support, meal planning ideas and recipes, fitness tips and advice and more. Best of all, it's just a fun way to meet some new friends, get fit and stay that way!

Ready to join us:

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Brenda

Scared to Life!

Why do we have to be standing in front of a casket to be reminded how uncertain life really is? Just a few years ago, I stood in silence - in shock - staring at my aunt lying in that casket. She was only 64 years old and without warning, without any signs of poor health, she died of what appeared to be a heart attack. As family and friends were reminiscing about her life and the memories they shared with her, my thoughts were elsewhere. I was rewinding to a conversation I had with her a few months earlier. I had just been diagnosed with rheumatoid arthritis and my doctor asked me if anyone else in my family had the disease. "I don't know, I don't think so, no one ever mentioned it," I replied. My aunt was the family historian. I knew if I asked her about our family's medical history, she could point to someone, somewhere in my genealogy who had the disease. To my surprise, she too had suffered from RA too but chose not to reveal it. "You can't do anything about it, you just have to live with it," she said. End of story.

Unfortunately for her, the medications that are available today to slow the progression of the disease did not exist when she was diagnosed. For years, she just quietly put up with the pain and didn't complain to anyone about her struggles. RA is an autoimmune disease with no cure. If left untreated, chronic inflammation from the disease can damage the lungs, kidneys and the heart leading to a premature death. And it is estimated that as many as one third to one half of RA patients will die of coronary artery disease.









So as I listened to people paying respects to my aunt, I'll admit it, my thoughts were more selfish. I stood there terrified, wondering if I was facing the last 20 years of my life. Did the countdown begin? I stared at the expression on my kid's faces and imagined if that's what they would look like standing there looking down at me. I did not want my story to end that way. At that moment I decided to step outside of myself and take a good look at what needed to change. There's nothing that she or I did to end up with this disease, it was pre-set in our DNA. However, with some lifestyle changes, it is possible to manage RA and lessen the symptoms. For the first time in my life, my health and happiness became a priority.







So why should it take a tragedy or a crisis to scare us into taking better care of ourselves? We spend the first part of our lives on automatic. We don't require a whole lot of maintenance. We live as if there is always going to be a tomorrow, like we have all the time in the world. Most of the time, we're lucky because things work out just as we had planned. The car starts in the morning, the pizza gets delivered on time, the internet is working, the kids remember to take their lunch. But when one of those seemingly insignificant things doesn't happen, it can absolutely ruin our day. We are not prepared for things to go wrong.

But what if all of a sudden, you were faced with an even bigger problem? What if you suddenly suffered a loss, illness, divorce, economic hardship, a life crisis beyond your control -  eventually it will happen. Tragedy, especially when it hits close to home, has the ability to shake us into taking action. It forces us to re-think our priorities and hit the reset button.

I made the decision that day to make the rest of my life the best of my life. I'm happy to say that today, my RA is under control. I look and feel better than I have in years. But it wasn't easy. I had to first change my mindset, then modify my diet and make a commitment to becoming fit. It's not a temporary fix, it is ongoing. It's a new way of life that focuses on replacing unhealthy habits with better life choices. It means putting an end to life in quick and easy mode. No more skipping breakfast, frequenting drive-throughs and concession stands,  juggling stress and chaos, no more self-punishment by putting myself last and rewarding myself with late night Netflix and snacks - sound familiar? All of this was taking years off my life and making me miserable.

I want to use my story to help other people transform their lives. I want to show you how to make your health and happiness a priority now, before a crisis happens. How you can take much better care of your family if you care for yourself. I'm inviting you to Join me for a 30-day online fitness and accountability group. It's not selfish, it's personal development. When you shift your focus to the things in your life you can change and control, you will be prepared to rise above any challenge.

No-fail, Health & Happiness Challenge Starting Monday, August 10

Here's what you need to know:

• We focus on nutrition, fitness & overall well being
• Challenge will last 30 days
• We will have prizes
• We make it fun
• It's all done in a virtual gym in a private Facebook group. Work out in your home, and at your own pace.
• 1:1 Free personal coaching from me. I'll answer questions and give support.
• In order to see the best results, you are required to purchase a Beachbody challenge pack or complete one that you already have. Choose from over 30 programs including CIZE, 21 Day Fix, PiYo, P90X, T25, Insanity, and more!
• We're a team & we help to motivate and support each other
• There is a 30 day money back guarantee
• You can save 25% on your purchase. Ask me how.

Are you ready to make the rest of your life the best of your life? Fill out this form for more information:

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Brenda

Why is RA and Exercise Such a Sore Subject?

If you're someone who battles chronic pain day after day then exercise is probably the last thing on your mind. But, for people with arthritis, daily exercise is essential and can even be life changing. Research shows that just 30 minutes of moderate exercise per day has many benefits including:

• Maintain range of motion in joints

• Avoid stiffness

• Improves circulation

• Strengthens the structures that surround and protect your joints

• Better pain management

• Stronger bones - protection against osteoporosis

• Helps prevent injury

• Helps maintain a healthy weight

• Improves balance and coordination

• Reduces stress

• Improves sleep

• Increases energy

• Better breathing

• Improves self-esteem and confidence

RA and exercise is a sore subject

Most Rheumatologists and health care providers will recommend arthritis patients stay physically active. In fact, The American College of Rheumatology reports that physically active individuals are healthier, happier and live longer than those who are inactive and unfit. This is especially true for people with arthritis. Yet, arthritis is one of the most common reasons people give for not exercising or participating in recreational activities.

So what exercises are helpful and safe?

Always start by consulting your doctor. Ask about limitations and restrictions. Regardless of the level of disease activity you have, it's always important to protect your joint from anything that causes stress or pain. Ask your doctor for guidance in choosing a level of exercise that you will benefit from - therapeutic/ rehabilitative, recreational or competitive. Fitness is not one-size-fits-all. Find your unique fit formula, one that will protect and strengthen your body and not cause harm.

Once you have the green light, ease into your fitness routine but aim to work up to 30 minutes of moderate exercise per day if you're able. Finding that 30 minutes is a challenge, and when you're new to fitness it's inconvenient and uncomfortable. But so is living with arthritis.

If you believe you can find relief through physical activity and you want to exercise more than any reason that's stopping you, then you are already winning. You are making a decision to control the disease so that it does not control you. 

Follow your unique fitness formula and you'll become stronger, healthier and happier each and every day.

Tips for making exercise doable

Start slowly

Aim for progress, not perfection. At first you may not have the energy to workout for 30 minutes. Only you will know when you've reached your limit. Listen to your body. The "No Pain No Gain" rule DOES NOT apply to people who suffer from chronic pain and rheumatoid arthritis. Signs of pain and swelling are your body's way of telling you to stop. But get back to your schedule as soon as you're up to it and try to increase the length of your workout each session. If you're consistent with your fitness and committed to becoming well you can achieve it

Make it convenient

Going to a gym often requires a lot more time. And leaving the comfort of your home when it's cold or rainy to drive to your local gym is not pleasant. So choose a fitness plan that is easily accessible for you. For most of us it's pretty easy to walk out the front door and take a stroll. Maybe you have a pool or have access to one in your neighborhood. Both are great choices for getting back on your feet. Try an in-home fitness program such as Beachbody's PiYo or 21 Day Fix. Both offer short 30 minute workouts that are easy enough for beginners. Beachbody instructors always show you modified versions of the exercises for people who are just starting out or who may have limitations.

Find something that you enjoy

If you're going to commit to fitness on a daily basis it might as well be something that you like. You do not have to spend your life in a gym, or spend a ton of money on expensive equipment and you certainly do not have to beat yourself up to get fit. There are lots of options that allow you to get fit using only your body weight. Yoga and Pilates are wonderful fitness programs for people with arthritis. What's that?... You hate yoga because it's slow and boring? Try different music, pick a playlist that makes you want to move. There's no law that says you can't do yoga to ACDC!

Find a coach

Really anyone who can help you stay motivated and keep on track. It can be a professional trainer, fitness coach or physical/ occupational therapist; or just a friend, neighbor or co-worker. A coach's job is to keep you accountable, motivated and be there to celebrate your successes.

Have options

Mix up your fitness routine. Try different types of activities that target different parts of your body. Alternate your workouts between cardio, strength training, stretching and flexibility. Try creating different playlists and use the music to set the pace for your workout. This will help you to not get bored with your routine and to give you plenty of choices to suit your schedule.

Find a partner

Recruiting a family member or a friend to exercise with you can help to pass the time and keep you motivated. Studies show that people who exercise consistently with a buddy lose more weight and have longer lasting results than those who work out alone.

Don't overdo it

Listen to your body. Slow down or stop if you feel your body needs to recover. Just get back into your routine as soon as you feel up to it. The longer you stick to your fitness plan the better and stronger you will feel. If you've had to take some time off you can look to your coach or workout buddy for support to help you get up and at it again. Just don't give up. Stay focused on your goal. Once you find a fitness program that you like and you stick with it, you will become stronger, gain energy and suffer less pain.

Feeling overwhelmed?

I know exactly how you feel. Four years ago when I was diagnosed with rheumatoid arthritis I was overwhelmed with information. Dr. Google provided lots of good advice but none of it could take the pain away or give me the energy I needed to go about my day. I spent many months lying on the couch motionless and in pain. It was important to me to be an active participant in my care and I was fortunate to be in the care of some very good doctors who helped me to develop a plan to become well. Managing RA is a lifetime commitment that, for me, includes medication, nutrition and fitness. What worked for me is not the answer for everyone. But I hope that by creating awareness I will inspire others to seek out their unique wellness plan.

Beachbody fitness programs are the tool that I used to get started with fitness.
The programs are very different from other exercise dvds because they offer a complete wellness system that includes a nutritional guide, free personal coaching and an online community of support to help you reach your goals. Many of their programs offer low impact, low intensity workouts that are suited for people with exercise limitations. You exercise at your own pace, in the privacy of your own home and most workouts take only 30 minutes to complete. If you would like to learn more about Beachbody's fitness programs or how I can help you as a coach please fill out the form below.

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Brenda