BLOGS - heatherridertraining

While I was working out recently, I happened to see another person on a piece of equipment. She was doing the exercise completely wrong. I waited for a trainer to correct her as she was creating a lot of tension in her neck, and that could lead to long -term injury. But no one came, and she continued to do her exercise incorrectly.

THAT GOT ME TO THINKING ABOUT PEOPLE RETURNING TO WORKING OUT AFTER AN ABSENSE. Many people make their big gym comebacks in January as part of their New Year's Resolutions. If you're planning to return to the gym, whether it's from a short absence or a long one, here are some tips to stay safe.

I recently saw an infomercial selling a gadget to help you do squats. There were lots of beautiful women bouncing on the device, with the emphasis on how good they look because of the squats they were doing. As silly as the infomercial was, it was right about the importance of squats - but it's not just about your booty. In fact, if people who've taken my class or trained with me have heard me say it once, they've heard me say it a hundred times, how important the squat is. Why, you ask? I would love to tell you!

I'M OFTEN ASKED HOW MUCH TIME YOU SHOULD DEVOTE TO CARDIO EXERCISE - the kind of aerobic exercise that raises your heart rate. Cardio exercises typically include running, swimming, or using gym equipment like a step or stair machine, treadmill or stationary bicycle - but anything that gets your heart pumping for a period of time qualifies. Many of my clients don't know if they are doing too much or too little cardio-related workouts and the proper balance between cardio and weight training.

I TEACH KRAV MAGA, a self defense and fighting system developed for the Israeli Defense Forces. Self-defense skills and tactics like Krav Maga can be life- and property- saving when you are attacked. But the first rule of self defense is to avoid dangerous situations if possible and to defuse them before they escalate. You don't want to fight - you want to be safe. The holiday season is a time when purse snatching, theft and other criminal activities are specially prevalent. Here are some tips to keep your holidays merry and bright - and keep you safer throughout the new year.

1. BEWARE OF RESOLUTIONS!

I'm not a big believer in resolutions. To me, it's like Valentines Day. I don't want someone to show me love for one special day, I want it as often as possible! Resolutions tend to die out, and then we wait for the next new year to make them again. why not just do your best to be in shape on a regular basis? If you took some time off, that's okay! There's no need to kill yourself every time you exercise. Many times. it's just good to move and to strengthen your body to keep it healthy. This should not be about how much we ate over the holidays and we are resolved to "work it off."

2. EASE INTO IT!

Whether you have been away for a while or only a short time, it's always best to ease into your workout. This is along the same lines as the resolution. Make a weekly goal that is realistic and safe - and stick to that. From there you can slowly push harder. Jumping in too fast and doing too much right away can not only cause injury, it can affect you mentally. You want to keep WANTING to go to the gym. Don't make yourself miserable when you are there!

3. CHECK OUT A PERSONAL TRAINER.

In previous newsletters I've talked about what to look for in a good trainer. Check the trainers at your gym. A good gym will have trainers available to help you exercise right away. After all, the gym wants to keep you as a regular customer. Even one or two sessions to introduce you to the safest way to use the equipment - and even to put together a regular routine that you can follow - will be helpful.

4. TAKE A CLASS

One of the best ways to stay motivated is to workout with other people. If your gym offers indoor cycling, Pilates, yoga - whatever - think about signing up for a class. Bring a friend or maybe you'll make new ones!

1. KNOW YOURSELF - If your fitness resolve has previously been cut short, think about what got in the way. Work? Family responsibilities? Whatever the obstacle, think about how you can deal with it this time around. Making your workout a habit is key to staying with your program.

2. CURB YOUR ENTHUSIASM - Like healthy eating, fitness isn't a sprint, it's a marathon. (Well, it might include sprints, but that's a different story). Working out hard seven days a week isn't sustainable - and it isn't really the best road to success. How many days a week is optimal? There's no one size fits all. I usually tell my clients to move in some way least three times a week and always take at least one or two days off. Resting your body is just as important as exercising it. The key is finding a pace that fits with your schedule and personality. A workout routine will work vest for you if it's something you can maintain.

3. FIND THE RIGHT TIME FOR YOU - Are you a morning person who can get up before work to exercise? Is evening after work the best time? Not sure? Experiment. Nothing kills a good resolution quicker than trying to go against your personality.

4. WORKOUT WITH A BUDDY - Unless you're a motivated lone wolf (and those are rare) it's a lot easier to get to your workout if you have a friend to encourage you and vice versa. it's also more fun - and exercising should be FUN!

5. ASK FOR HELP - If you're new to the gym, be sure to ask for help in learning how to use the equipment. Many new gym members use only the simplest and most obvious equipment because a lot of machines look, well, kind of scary. It's important to know how to adjust the equipment to fit you and how to maintain proper form while exercising. If you've joined a barebones gym, consider hiring a personal trainer for a few sessions to help you get oriented.

6. TAKE CLASSES AND MIX IT UP! - Just like having a buddy to workout with, taking classes can make the exercise experience more fun. It's not only more enjoyable to work out with others, it may push you a little further than you'd go on your own. Many gyms offer a wide variety of group exercise, ranging from indoor cycling to Zumba to Pilates to yoga. Each can help you achieve a different goal while the variety keeps your workout fresh. Be sure that your instructor is certified and knowledgeable.

With a little planning and self-knowledge, exercise can be fun and not a necessary evil - and 2020 can be the year you establish the exercise habit.

Last month I was shopping at the supermarket at 8 p.m. The lot was empty except for my car. As I walked out of the store, I noticed a car parked right next to mine in an otherwise empty parking lot and someone was sitting in the driver's seat. I decided to load my groceries on the passenger side. I had to load my groceries into the passenger side and then climb over them, it was very inconvenient, and I'm sure I looked a bit nuts!

There are two lessons to be learned here. One is to pay attention. If I had been looking down at my phone, I wouldn't have even noticed the man sitting in his car much less the car itself. Two, don't be afraid to offend someone if it means your safety. Did this man look at me like I was a tad out of my mind? Yep. Could it have been absolutely nothing and a coincidence that he parked there? Of course. But safety comes first! Always follow your instincts, no matter what!

As I was working out today, I had that familiar feeling that I wasn't working hard enough, that I needed to push further, and I had to do more. This inner voice pops up to reprimand me on a regular basis. She can be brutal. I've been hearing her for more years than I can remember.

HAVE YOU EVER HEARD THIS VOICE? Sometimes people hire personal trainers, like me, to be that voice. Sometimes we are able to just hear it on our own. It's not necessarily a bad thing to want to work harder. It's not necessarily a great thing either. You see, sometimes as a trainer, I know my clients will respond to me being a little tougher, a little...meaner, shall we say, to expect more and get more results.

SOMETIMES, HOWEVER, THEY JUST NEED TO BE ENCOURAGED TO MOVE. Sometimes just getting to the gym is 80% of the battle. Sometimes that little bit more than doing nothing is enough. It's a fine line we walk between wanting to push ourselves to be stronger, tougher, faster and just accepting what we can do that day.

I remember once after I had surgery that I was outside for the first time in months doing burpees. Before the surgery - in fact literally the day before - I had been out their doing 10 burpees and then sprinting down my street. I repeated that 10 times. This day I was slowly trying to get the movement of a burpee back into my brain and my body and then walking...not sprinting between. My neighbor, who happened to see me before the surgery and was sitting on her patio drinking tea called out, " Not quite as fast today, huh?" To be honest, I was mortified. I felt truly ashamed that I wasn't doing anything as fast as before.

THEN I HAD A THOUGHT: My neighbor was sitting there, drinking her tea, just like she had been last time. I was moving...just like I had been last time. Maybe I wasn't as fast - maybe I never would be - but I was in the game and I wasn't giving up. I was walking that fine line between giving myself a push to work a little harder and accepting that I was working at all.

TODAY AS I WAS WORKING OUT and that voice started to speak to me, instead of feeling disappointed in myself for not working hard enough, I looked up at the sky and thought, "I'm moving, I'm a step ahead today - today that's enough."

BECAUSE SOMETIMES, JUST MOVING IS ENOUGH.

Muscles need rest just as you do. Your body needs time to recover from weight-bearing exercise. When you work with weights, you break down tissue, and the body needs to rebuild itself. So, if you work your upper body on Monday, you might want to wait until at least Wednesday before working it again. This applies only to weight training, as cardio exercise can be done every day, within reason. But plan on scheduling at least one or two days during the week where the cardio is not as strenuous as the other days.

1. "I LIVE IN A SAFE AREA".

It really doesn't matter where you live. Attacks can happen anywhere and anytime. I know someone who was "bumped" in her car from behind in Beverly Hills at 3:30 in the afternoon. She got out of the car, as anyone would, and the other driver pulled a gun. Luckily, she survived, but she did not get out unscathed. Everywhere is safe until it isn't safe anymore. There's no need to be paranoid, but there is a need to be prepared at all times.

2. "I'M A PEACEFUL PERSON".

You can be the most peaceful person on this earth and that won't stop someone else from attempting to hurt you or rob you. I don't walk around looking for fights - I avoid them at all costs - but that doesn't mean I don't feel the need to know how to take care of myself if a fight came to me.

3. "I OWN A GUN".

Whatever your thoughts are on guns, mace or tasers, unless you are walking around 24/7 with whatever you have out and ready, you still need to know how to defend yourself without it.

4. "IT SOUNDS SCARY".

Yes, it does. No argument here. Keep this in mind: it's WAY scarier to be faced with an attack with zero idea what to do than it is to take a class. That being said, you should be in a class with encouraging instructors and class members who will not make you feel judged or in danger in anyway. Where I teach, we allow people to watch a class and ask as many questions as they want. If we feel that someone in the class is causing any issue, not being safe, or being disrespectful, they are asked to leave.

5. "I'M BUSY".

Yes... we all are. Find the time. This is about taking care of yourself and your loved ones. Many self-defense classes incorporate cardio and fitness, so you can take care of both getting in shape and learning how to defend yourself.

STUDIES HAVE SHOWN THAT PEOPLE WHO TAKE SELF-DEFENSE CLASSEES ARE MORE CONFIDENT, LESS ANXIOUS, AND ACTUALLY GET INTO FEWER FIGHTS! CHILDREN WHO TAKE MARTIAL ARTS ARE USUALLY THE ONES WHO DO NOT BULLY. YOU LEARN TO DE-ESCALATE A SITUATION AND ONLY USE WHAT YOU KNOW IF YOU NEED IT.

SQUATS ARE WHAT WE CALL A "FUNCTIONAL" EXERCISE. A functional exercise is one that you will use in real life outside of the gym. There are not many times where you will find yourself doing a crunch or a lateral shoulder raise in your daily life, but there are plenty of times where squats come in handy.

NEED AN EXAMPLE? What's the best way to pick up something from the floor? You guessed it? Squat? Where bending creates stress on the lower back, squatting incorporates large muscle groups and takes pressure off your back.

SQUATS DONE REGULARLY NOW CAN HELP YOU LATER IN LIFE. Squatting mimics standing up and sitting down and incorporates the muscle groups that help you do that. Squats promote mobility and balance as well as strength. This becomes extremely important as we grow older - think of all those activities of daily living that require standing and sitting. How many times a day do you sit and stand now?

I FOUND OUT ABOUT THE IMPORTANCE OF SQUATS FIRST HAND. When I had surgery, I was told I could not leave the hospital until I got myself out of bed. Let me assure you I wanted out very badly! I just couldn't figure out how to get up without using my core. The doctor asked me if I exercised. Well, yes, I do... a little, I said. and He said, "Then use your legs to get up. Like a squat going up!" I pictured how I squat, and I pressed my weight into my heels - and I was up!

YES, SQUATS CAN ALSO HELP YOU LOOK GREAT. They tone not only the front of your legs but also your hamstrings and glutes! Those are very hard muscles to hit with other exercises. Very often the front of our bodies is stronger than the back. Doing a squat correctly will balance your lower body. There are lots of muscles in the lower body, and the more muscles you can use in one exercise the more fat you can burn.

LIKE ALL EXERCISES, IT IS IMPORTANT TO USE PROPER FORM. Squats are often criticized for being bad for the knees. This is not true - if you do them properly. So how does one squat correctly?

1. First, lower your body to a sitting position, but make sure you keep all your weight on your heels. If your heels come up, that's when the emphasis will go to the knees. Don't go so low that you are unable to keep your heels down.

2. As you bring your body back to a standing position, focus the weight on your heels and press through from there. Squeeze your glutes on the way up as if you have picked up a winning lottery ticket and hold onto it!

3. Are you just starting out and having trouble? Find a rail or counter to help you balance and maintain form. Put only as much weight as needed on your hand - use it just for balance - and as you gradually get stronger, begin to ease yourself away from using your hand.

Performing squats a couple times a week is a great way to promote health, mobility, balance, and strength in many areas of the body. And you don't need to buy a gadget! So, start doing squats today!

WHY THE RELUCTANCE? Tabatas are a kind of interval exercise, and they are intense. In my classes - both Krav Maga and Fitness - as well as my personal training sessions, I use intervals to kick my clients' training up a notch. And I'm often asked why interval training is so important.

HIGH-INTENSITY INTERVAL TRAINING (HIIT) describes any workout that alternates between intense bursts of activity followed by low intensity or even rest. HIIT training can be done in less time, can be done with no equipment and can train your body to work hard and recover faster than a long steady - state workout.

HIIT CAN ALSO BURN MORE FAT, be done anywhere, and you can consistently challenge your body without making your workout longer. You will also go into that anaerobic zone - where your breathing can't keep up with your body's demand, and you have to draw on glycogen stored in your muscles to fuel your exercise - for a long enough time that it's working and a short enough time that you can maintain it. Interval training can be used with virtually any exercise - cycling, running, calisthenics, boxing - you name it.

I PERSONALLY LOVE HIIT WORKOUTS, because I feel like I've worked really hard but I don't feel like I had to spend a full hour every time. This type of workout also helps those of us who get bored easily becasue you are constantly changing it up and forcing your body to keep adaptine!

ALTHOUGH HIIT WORKOUTS HAVE LOTS OF BENEFITS, they're not the only kind of exercise you should do. They should be a part of a balanced fitness program that includes aerobic exercises as well - exercise that you can maintain for a longer time because you don't go breathless.

WANT TO KNOW MORE ABOUT THE BENEFITS OF HIIT WORKOUTS? CLICK THE LINK BELOW FOR AN EXCELLENT EXPLANATION OF INTERVAL TRAINING FROM THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM).

HIGH INTENSITY INTERVAL TRAINING (ACSM)

The most important self-defense tool is awareness. Parking lots are popular places for bad guys to find victims. Here are ways to keep safe:

1. Don't park next to a van or any large vehicle that you can't see inside of.

2. Don't park next to a car when someone is just sitting in it.

3. Lock your car doors no matter where you are, and look in your car before getting in.

4. Keep your hands free. No phones! If you are carrying bags, be hyper-aware of your surroundings.

5. Maintain Space. If anyone asks you for directions or anything like that and you feel like you want to help, do not get close enough for them to grab you. If that doesn't satisfy them, walk away - fast.

MOST PEOPLE HAVE LIMITED TIME TO SPEND WORKING OUT, so they want to make the most out of their gym time. This is perfectly understandable, but if you really make a commitment to daily exercise and health, you need to set aside the necessary time, just like eating and sleeping. Proper exercise is not just about getting flatter abs and a high rear end, although that may be a benefit. Its about getting healthy and strong to live a better more fulfilled life. It's well worth the time.

MY RECOMMENDATION is to do cardio exercise at least 20 minutes - optimally 30 minutes - four or five times a week. Try to build your exercise program into your daily routine. You are working on making your heart strong and fit, and that requires a commitment of your time. You may want to split the cardio and weight training between different days. You can also mix the two into a nonstop exercise session where you go back and forth between weight training and cardio without resting in order to keep your heart rate up!

THE FIRST RULE OF SELF-DEFENSE? Don't get into a confrontation to begin with. Sounds like a no-brainer, right? Well, sometimes we forget some of the basics. Here are ways o stay out of trouble.

1. BE AWARE AT ALL TIMES. If you have a purse, make sure you hold it close and in front of you. Put your devices away whenever you are out-in a bank, walking down the street, getting into your car.

2. ALWAYS MAKE SPACE. I have video of a truck pulling up to a woman and asking for directions. She walked tothe car door, and the driver grabbed her purse and took off. She didn't let go and ended up getting very hurt. Being nice is...nice, but to protect yourself you have to put YOU first. Maintain space.

3. DON'T SHOW WHAT YOU HAVE. I had a client come to me who was robbed and beaten in front of a resort. A man walked up to him and asked for money. My client pulled out his wallet. The man got a glimpse of his phone and before he knew it, his three friends wee beating him down and taking his phone. It's nice to want to hep people, but gibe to an organization instead. Do not stop when anyone askes for money much less take out of your wallet.

4. IT'S OK TO BE RUDE. Most of us don't want to offend other people, so when someone who is walking toward us makes us feel uncomfortable, we simply continue on our way rather than changing sides of the street. This is about protecting your life and the lives of those you love. A male self- defense instructor once told me, "If a woman gets out of the elevator because I make her feel threatened, I'm glad. If I were a bad guy, I might get angry. A good person won't get offended at all."

5. DON'T PARK NEXT TO A VAN OR A CAR WITH SOMEONE SITTING IN IT. And if you walk out to your car ad there is a van or a car parked with someone sitting in it, ask someone from the store you were in to walk you to your car, or wait for someone before you get in. Avoid getting in your car until they leave.

6. WALK AROUND YOUR PARKED CAR. It only takes a few seconds to make sure no one is hiding in it.

WHAT IF YOU DO GET INTO A PHYSICAL CONFRONTATION? Hit with the hard ridge at the bottom of your palm. Many people think a good punch to the face will stop an attacker. It might, but you are more likely to hurt yourself. The face has a lot of bones, and it can hurt to punch someone. So if you are not accustomed to punching, hit with your palm. It's called a palm heel strike. Use the bottom of your hand, and stretch your fingers out. Do not curl your fingers because you could hurt them too.

HIT WHAT WE CALL THE "SOFT SPOTS". Punching someone in the stomach might feel satisfying, but it will just make most attackers angrier. Go for eyes, nose, throat, groin, or knees. These are vulnerable areas. Fight dirty! But do not assume that because you fight dirty, you will automatically be okay. You are fighting dirty, but so is your attacker. You might just have one shot. MAKE IT COUNT!

MEAL-REPLACEMENT SHAKES AND DRINKS HAVE BEEN AROUND FOR DECADES. Years ago, former pro football player Rosie Grier famously said about one well-advertised diet shake that it was so good, he drank it with all his meals. The weight-loss business is huge. People spend nearly $70 billion a year on diet products. Many people are desperate for something to help them lose weight. This country definitely has an obesity problem. Do I get that? Of course! I started dieting when I was eight years old. I understand the reasons-some healthy and some not - nut that doesn't make it okay.
DO THESE SUPPLEMENTS WORK? Let me start by saying that yes, some of these products can work, at least in the short term. That's not what I'm disputing. I honestly don't care if they work or not. My problem with these products is with what they do to us mentally.
MY ISSUE IS THAT SHAKES AND MEAL REPLACEMENTS DO NOT REPLACE FOOD. What does it say to our bodies and our minds when we say to ourselves, "No food for you instead you get a canned shake'? I don't really care if these are the most magical shakes in the world. It's NOT FOOD. From when we are babies we are given food as our energy. Eating real food - actual nutrients from fresh food, fruit and veggies, eating for health and not for weight loss - will help your mind and your body.
DO I KNOW THIS BECAUSE OF MY PSYCHOLOGY DEGREE? No - I know this from being a human. What happens when you just can't gag down one more of those shakes or take one more pill or stay on one more diet? If you do lose weight on these shakes and diets, how long can you maintain it?
IT'S NOT JUST WEIGHT-LOSS SHAKES. I had a prospective client come to me who said she wanted to give sugar for good. I told her that sugar may not be awesome for you but allow herself what she wanted sometimes. Cutting something out entirely increases the chance of a boomerang effect. I didn't see her again until she returned to me as a client a year later and weight 60 pounds more. She had lost 30 pounds after cutting out sugar. But she found she could not maintain it. After five moths she was sneaking anything with sugar , and after another five, she had not only put that 30 back but added 30 more.
JUST A LITTLE ADVICE FROM A LIFTIME DIETER... DON'T. Eat healthy, eat non-processed foods as much as possible, and eat for your health. I know it's hard, but try not to allow the pressure of the diet industry, the pressure of friends or lovers, or maybe just the pressure foe yourself to deprive you of real food. Avoid fads, and try to be healthy about your eating. Combine it with a fitness routine that you can stick with, and guess what? You might just find you body is stronger and healthier- and you feel better about yourself - for a lifetime, not just for 90 days.

HAVE YOU EVER HAD PHYSICAL THERAPY FOR AN INJURY? Maybe you've had plantar fasciitis, a rotator cuff injury, or knee pain-something that required doing specific exercises to eliminate the pain. Perhaps you were taught the correct way to bend over and pick something up when you hurt your lower back. When the pain went away, did you eventually stop doing your routine? Well, join the crowd. It's easy to quit when the pain is gone, but take it from me, you will likely re-injure yourself if you slack off. Those specific exercises should remain a permanent part of your plan.

OK, SO NOT LET'S GET BACK TO REAL LIFE. The most popular and heavily advertised exercise machines are very expensive. Before you decide to spend a ton of money on space hogs for your home, consider paying a little less and having a little more.

A FEW SUGGESTIONS:

YOU CAN OWN MANY PIECES OF EQUIPMENT FOR ALOT LESS THAN THAT PREMIUM INDOOR BIKE. Indoor bikes cost anywhere from $250 and up and there are some very good ones out there. There are also affordable treadmills. Bikes, treadmills, and other equipment are also widely available on eBay - more affordable but also a warning to workout at home newbies that this type of exercise requires a high level of motivation. You can also purchase a set of bands or free weights for a reasonable price.

NOW THAT YOU HAVE SOME EQUIPMENT, HOW DO YOU KNOW WHAT TO DO? There are lots of apps and free YouTube videos that can take you through any type of exercise routine. As far as indoor cycling goes, a YouTube search reveals videos ranging from real classes to ones that follow an outdoor ride, complete with hills and sprint playlist with songs that have varied beats so you can mix up your workout. There are even Tabata songs (you remember Tabatas - high intensity intervals that get your heart racing) that tell you when to stop and go, and you can sprinkle them in with a bunch of climbs - just put the music on and go.

THERE ARE ONLINE WAYS TO REV UP YOUR WORKOUT. YouTube has many other exercise routines. Search for your favorite fitness stars, and oy may find routines led by them. I'm a fan of Rushfit with Georges St-Pierre. I also use the app "Seconds Interval Timer". It gives you interval timers, Tabata timers, and you can even punch in your own interval. I use it to walk for two minutes and jog for one when I'm outside. You can program it anyway you want.

WORKING OUT AT HOME IS FOR PEOPLE WHO ARE HIGHLY SELF-MOTIVATED. Exercising with other sweating people in an indoor cycling, Zumba, or other type of class is a great way to maintain your fitness routine and keep it fresh. And the camaraderie can help you stay motivated. If you struggle to stick to an exercise routine, the equipment you bought - whether low cost or premium prices - may end up as a clothes rack or yet another item for sale on eBay.

HOME WORKOUTS. The pros of a home workout are that you can do them anytime, play your own music as loud as you want, and wear anything you feel comfortable in . The cons are that it can be a little harder o get yourself motivated when you're at home. The phone rings or your favorite TV show comes on, and before you know it, it's time to go to work or move on to your next project for the day. You also don't have someone like me telling you to work harder!

YOU CAN JOIN A GYM, BUT YOU DON'T HAVE TO, AND YOU DON'T NEED EXPENSIVE GEAR. With just a few pieces of equipment like bands, weights, a TRX, weighted balls - or even no equipment at all you can still get a workout in. I like to work with bands. I use them when I train clients in their homes. You can replicate almost any strength exercise using them.

LOOKING FOR CARDIO WORK? There are plenty of exercises that can be done at home to get your heart rate up. There are even apps that will tell you what exercises to choose, and some give you interval timers for those high intensity Tabatas that we all love! If you are okay with high-impact exercises, burpees are a great way to push your cardio in a fast way. I try to do 100 at least once a week. That being said, just doing five to 10 burpees can be exhausting if you're not used to it. So work your way up. If you need to stick to low impact, you can do intervals of knee lifts, marches, side to side stepping - just move. That's all that matters!

IF YOU'RE WLLING TO GO TO A GYM OR STUDIO, CONSIDER TAKING SPIN CLASSES. Indoor cycling provides a way to stay on the bike while working in a different way - you can do longer steady state rides or shorter, high intensity workouts. Indoor cycling is a natural complement to your outdoor bicycling - you might think about adding spin classes to your year round routine.

WINTER IS A GREAT TIME TO ADD CROSS-TAINING TO YOUR WORKOUT. We often stick to what we enjoy - running, cycling, whatever. Is there a Y or other venue where you can swim indoors? You'll get cardio exercise while using your muscles in a different way than your body is used to. Add strength training as well, and you've prepared yourself for the next season of good weather.

TAKE A HIKE. Hiking is one of my favorite ways to exercise because it enables you to be outdoors and meander into territory that you might not otherwise encounter. It may sound corny, but engaging with nature by itself can lift your spirits and your body. Move at your own pace either on your own or with a friend. A good rule of thumb is not to move faster than your ability to talk and hike at the same time. Once you get into hiking, your pace will quicken to the right pace for you - and it can be fun!

THE NUMBER ONE RULE: ALWAYS BE MINDFUL OF YOUR SURROUNDINGS.

Park in well-lighted streets or lots.
Put away your cell phone when you're walking to and from your car or just strolling around the mall. Distractions make you an easy target for thieves and purse snatchers.
Always maintaining space. It's nice to want to helps someone by giving directions or the time but that can also make you a target. Never get too close to someone you don't know.
Be alert for someone trying to distract you - a plea for assistance, for example. While one person is diverting your attention, another may be stealing.
If you feel at all uncomfortable about walking to your car at night, ask someone like the security officer to walk you.
When you leave a store, avoid carrying to many bags-you want to look as if you can defend yourself.

WHEN IT COMES TO PERSONAL SAFETY, ITS OK TO APPEAR RUDE.

Recently I parked in a nearly empty lot at night, only to find when I came back that someone had parked next to me and was seated in the car. What did I do? I did the safe thing - I got into my car from the passenger side. That driver may have been completely innocent, but there was no reason to take a chance.
Have you ever walked down a quiet street but become concerned about someone walking towards you? Cross to the other side. If the other person is a good guy, he won't take it personally.
If someone gets into an elevator with you and you feel uncomfortable, walk out.

DON'T MAKE YOURSELF A TARGET.

Don't leave shopping bags or other valuables in clear sight in your car.
Hold your purse close to your body, not dangling by a strap. Put your wallet in your front pants pocket or zippered pocket.
Unlock your car only when you are within opening distance.
Many of us were taught to keep our keys in hand while walking to the car so that we can stab someone with them if attacked. Nowadays many card have fobs but no keys, So keep your finger on your alarm button, If anyone bothers you, press it!

WATHC FOR SUSPICIOUS ACTIVITY.

I was shopping at a local drugstore with my seven year old son. I noticed a man with a very large jacket - much too heavy for a fairly warm day - who was sweating heavily and sniffing rapidly. Shoplifters need a place to carry stolen goods, ad unusual repetitive actions can be an indication that they are working themselves up to doing something dangerous. I quickly took my son out of the store, and as we were in the parking lot, the man ran past us, followed by a store employee. The man had robbed the cashier. Remember, you don't have to be heroic. The most important thing is your safety and the safety of your family.

NEUTRALIZE A CONFRONTATION

Sometimes trouble can come to you, even if you're alert. That's when self-defense tactics can help. But even if you aren't skilled in self-defense, you may be able to buy time to get away. If a person gets too close to you - and you should always try to maintain some space around you -say something unexpected or out of context like "I am not a doctor," or "I hate chocolate," or "There's a chicken on my head". They may confuse and distract the attacker and give you a few seconds to run away.

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HEATHER RIDER FIT

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MONTHLY TIPS AND NEWSLETTERS

My blogs

Here's a look at my monthly newsletters! My personal advice for all the changing seasons PLUS, amazing tips for every month!

Get the most out of your new year's resolution

January

OMG, IT'S FEBRUARY! WHAT HAPPENED TO MY FITNESS RESOLUTION?

FEBRUARY

SOMETIMES IT'S ENOUGH JUST TO MOVE

March

Five reasons not to take self defense training - and why those reasons are bs!

APRIL

SQUATS - THEY'RE NOT JUST ABOUT YOUR BOOTY!

May

HURTS SO GOOD: THE BENEFITS OF HIGH-INTENSITY INTERVALS

JUNE

HOW MUCH CARDIO SHOULD I DO?

JULY

How to avoid a confrontation - what to do if you can't

August

it's not about the next 90 days - it's about the rest of your life

SEPTEMBER

gET A GREAT HOME WORKOUT - WITHOUT BREAKING THE BANK

OCTOBER

Baby, its cold outside! Don't let that stop you from keeping fit.

NOVEMBER

holiday safety tips - good year 'round

DECEMBER

JANUARY

IF YOU'RE PLANNING TO RETURN TO THE GYM, WHETHER IT'S FROM A SHORT ABSENCE OR A LONG ONE, HERE ARE SOME TIPS TO STAY SAFE.

tip of the month

FEBRUARY

OMG, IT'S FEBRUARY! WHAT HAPPENED TO MY FITNESS RESOLUTION?

tip of the month

MARCH

sometimes it's enough just to move

tip of the month

APRIL

five reasons not to take a self defense training - and why those reasons are bs!

tip of the month

MAY

SQUATS - THEY'RE NOT JUST ABOUT YOUR BOOTY!

tip of the month

JUNE

HURTS SO GOOD: THE BENEFITS OF HIGH-INTENSITY INTERVALS

tip of the month

JULY

How much Cardio should i do?

tip of the month

AUGUST

HOW TO AVOID A CONFRONTATION - WHAT TO DO IF YOU CAN'T

tip of the month

SEPTEMBER

IT'S NOT ABOUT THE NEXT 90 DAYS - IT'S ABOUT THE REST OF YOUR LIFE

tip of the month

OCTOBER

GET A GREAT HOME WORKOUT - WITHOUT BREAKING THE BANK

tip of the month

NOVEMBER

baby, it's cold outside! don't let that stop you from keeping fit.

tip of the month

DECEMBER

HOLIDAY SAFETY TIPS - GOOD YEAR 'ROUND

tip of the month

LET'S TALK!

IF YOU WOULD LIKE TO CHAT ABOUT ANY TOPICS THAT YOU SEE ABOVE, FEEL FREE TO EMAIL ME!

SANTA FE, NEW MEXICO

Get ready to feel great about yourself!

IF YOU WOULD LIKE TO CHAT ABOUT ANY TOPICS THAT YOU SEE ABOVE,
FEEL FREE TO EMAIL ME!