8 Quick Tips for a Better Workout, TODAY!

Let’s be honest.  Sometimes carving out the time to make it to the gym can seem like a workout in itself.  After a long day at the office, you might be lacking the energy and motivation required to make it through your workout.  You don’t have hours to spend at the gym, but you want keep progressing towards your fitness goals. Consider using these easy to implement tips to ensure you are able to get the most out of every workout.  

1. Bring your MP3 player.  Customizing a playlist for your workout has been shown to improve performance.   Researchers have found that people who listen to up-beat music get significantly more out of their stationary bike workouts. They pedaled faster, produced more power and their heart rate was elevated high than that of individuals who listened to slower music or those who did not list to music at all.

2. Find a workout buddy. Working out with a partner can help you stay motivated and make the entire gym experience more enjoyable.  Having a partner will make you accountable to someone other than yourself, helping to keep you committed to your fitness goals.  

3. Mix up your routine. Keep your muscles guessing by changing up your routine every 3 or 4 weeks.  This way you will not become bored with and you will have new challenges to tackle.  You can change the amount of weight you are lifting, the machines you are using, or mix up the exercises you perform. 

4. Turn the television off!  It’s tempting to lose yourself in your favorite show during your cardio workout. However, one study found that women worked out about 5 percent harder when they weren’t watching TV than when they were. Because you are thinking about your show and not your workout, it is easy to lose touch with how much effort you are putting into your workout. 

5. Create competition.  There is nothing like a little friendly competition to increase motivation.  Instead of spending 30 minutes the treadmill, opt for a game of pick-up basketball.  Or, consider competing in your own “mini” triathlon.  Lift weights for 15 minutes, bike for 15 minutes, and then finish your workout with a 15 minute run. 

6. Chart Your Progress.  Use a fitness report card to keep track of these categories: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals for each workout and grade yourself A through F at least once a month.  This report card will show what you have accomplished and where you need to make improvements. 

7. Hydrate!  Drink plenty of water throughout the day and on your way to the gym.  If you’re dehydrated going into a workout, you will not be able to work as hard while training.  When you’re dehydrated, you lack mental clarity, motivation and energy.  Stay hydrated so you do not sabotage your workout. 

8. If you think you can, you will. Often times, optimism and positive thinking can carry you through a tough workout.  In one study, exercisers who thought positively were more likely to stay active than those whose minds often uttered those two words, “I can’t.”
   
   
   

 By: Joe Vennare

 Co-Owner: Hybrid Athlete

EXERCISE! Where do I Begin?

Does this scenario seem familiar to anyone out there? You set out to start an exercise program with the best of intentions. Over spending on a gym membership? Check! A trip to the mall for new running shoes and athletic apparel? Check! You may even make it through a few weeks without missing so much as one workout. Unfortunately, somewhere along the way you hit a bump in the road that knocks you off your path to healthy living. Life tends to get in the way sometimes and kids, work, illness or injury can make it difficult to get back into a routine.

If you have lost your way and are looking to make your health a priority, consider these tips as you press reset, re-evaluate, and refocus on your health.

1. Set your Goal. Ask yourself what you are trying to achieve. There are numerous benefits that come with exercise and healthy living, but what are you working towards? For me personally, exercise is my passion. I use exercise, in various forms, to improve my overall level of fitness as I prepare for and compete in triathlon and endurance competitions. However, for others, exercise may be the means by which they stay healthy enough to coach their child’s sports team.

It doesn’t matter if you are an athlete or an average Joe, a gym rat or a beginner, if you do not a goal you will never truly achieve anything. Take a moment to consider what you are working towards and what you are willing to do to make that vision a reality.

2. Set a Timeline. Setting a date by which you intend to reach your goal, and creating a plan that will allow you to obtain it, will help you prioritize your responsibilities and stay focused on success. Be realistic when you create your timeline and include possible roadblocks you could encounter along the way. Then, place your timeline somewhere you will see it each day, like the refrigerator door, so it can serve as a constant reminder of what you are working towards.

3. Devise a Plan: Prioritize your schedule to be sure you are making time for your workouts. Identify days and times when you will be able to make it to the gym or head out for a run. Consistency will be what transforms a chore into a habit.
4. Be Prepared: Consider what type of clothing and equipment you might need as you begin your exercise regimen. If you are taking up walking or running, it is a good idea to visit a local running store to get properly fitted for shoes. If you are thinking about bicycling for exercise, assess your interest with a spin class at your local fitness center before going through the trouble of purchasing a bike, helmet, and car rack.
5. Be Flexible: If you become uninterested in your workouts or lose motivation, reassess your goals or try a new activity. Consider joining a running club or a master’s swim team. Try working out with friends or entering a local sporting event or league to help increase motivation.
6. Track your Progress: Consider keeping an exercise journal to record your workouts. Tracking your progress will help you monitor your goals, which allows you to see when you are making improvements or if you need to increase your exercise duration, frequency, or intensity to continue improving.

7. Celebrate your success. The first day, weeks, and month are often the most difficult. Do not down play your accomplishments along your journey towards a healthier lifestyle. Share your success with others and be confident in yourself and the positive changes you are making. Reassess your goals as it may be time to tweak your timeline or set your sights on additional goals

Joe Vennare is Aero Tech Designs sponsored triathlete and Director of Programs at Hybrid Athlete, a provider of sports performance training, functional fitness programming, and wellness consulting. Working with his brother, and business partner Anthony, the pair have co-founded Kettlebell Cardio, a kettlebell group exercise program and accredited fitness certification.

As a USA Weightlifting Sports Performance Coach, National Academy of Sports Medicine Performance Enhancement Specialist, and Kettlebell Cardio Master Instructor, Joe has worked with clients of all ages and fitness levels. Joe is dedicated to creating wellness programming that allows individuals of all fitness levels to create and maintain a healthy, active lifestyle. He believes anyone is capable of achieving their fitness goals with proper instruction, motivation, and dedication.

His passion for athletics, fitness, and competition extend well beyond the fitness center. Joe, a former Division II football player and current sponsored tri-athlete, leads by example exemplifying the active lifestyle he advocates for others.

pictured above: Joe wearing Top Shelf Shorts in silver and a Solid Royal Blue Jersey


Multisport Race Resume:
May 2010: Brian’s Ride Sprint Triathlon,                                       10th age group
June 2010: A Tri in the Buff (Olympic),                                         3rd age group
July 2010: Pittsburgh Triathlon (Olympic),                                     10th age group
June 2011: Buffalo Stampede 15mile Trail Run,                             3rd age group
June 2011: Rachel Carson Trail Challenge:                                    28th/700+
June 2011: The Dam Tri:                                                               7th age group
August 2011: Janney and The Y, North Park Triathlon
September 2011: Rev 3 Cedar Point, 70.3

In the upcoming months, Joe will be writing about different healthy lifestyle tips, workout plans, nutrition plans, and race prep.  You will learn some new techniques that will help you achieve all your goals.  If there is anything you would like to learn about or have any questions feel free to write a comment.

             

Aero Tech Designs                                                                                     Hybrid Athlete

                                                                                                                              

   

Top Shelf Padded Bicycling Shorts

Top Shelf Padded Bike Shorts - Long Distance $49.95

Aero Tech Designs presents this Top Shelf bike short. This padded cycling short is an eight-panel, anatomically designed bicycle short that hugs the muscles for support and reduction of muscle fatigue. Shorts prevent chafing by eliminating seams between the legs. The smooth inner leg reduces opportunity for abrasion and saddle sores from cycling. These bike shorts keep you comfortable and dry with high quality fabric that absorbs perspiration. Why Compression? Surface pressure accelerates blood flow to reduce lacticacid build up Increases oxygen delivery to working muscles enhancing circulation Easier recovery from exercise (reduces delayed onset soreness) Prevents chafing Our top shelf biking shorts have a M.L.P. Multi-Level Pad with 3D molded construction to eliminate friction and add extra padding to the pressure areas in the seat. The cycling short's crotch pad has smooth edges and wraps the body curves between the legs. It is hygienic® antibacterial Coolmax that stays dry and inhibits the growth of bacteria. Machine Wash, Air Dry. Made in U.S.A. with  American Fabrics Unconditionally Guaranteed | Tested - proven performance MLP - 3D engineered multi-level pad Shorts have superior fit and durability Flatlocked stretch seams are smooth for next to skin softness Fabric is microfiber with four-way, 7.6 oz. tricot knit Waist elastic is soft, 3/4" non roll with coverstitched seams Leg grippers are very smooth to prevent shorts from riding up Crotch padding is smooth antibacterial microfiber Coolmax polyester Smooth, seamless inner leg reduces opportunity for abrasion and sores. See Top Shelf Cycling Bib shorts Women's Top Shelf Bike Shorts  Men's Top Shelf Bike Shorts

Another new Cold Weather Cycling Jacket from the designers at Aero Tech Designs

Windproof, Thermal Cycling Jacket By Aero Tech Designs. This new windproof, thermal cycling jacket is the perfect jacket to keep you riding throughout  the fall and winter. This jacket consists of three layers that keep you warm and dry. The exterior nylon surface is coated with a waterproof breathable film which is laminated to a nice warm fleece.  This bicycle jacket is perfect for a chilly night.  For built in safety, there is reflective tubing that runs across the back and front but also adds a nice fashion detail. Whether you are riding your bike or just looking for a warm jacket to wear daily, this one will work perfect for you.  It feels great, is trim fit and flattering to any physique. Cold Weather Bike Jacket. Nylon outside with waterproof film Fleece inside for warmth Zipper garage/chin guard Reflective tubing Shock cord to tighten waist Chest pocket with zipper Two side pockets with zippers Spandex cuffs to block wind from entering sleeve Tapered fit Raglan sleeves

Waterproof Breathable Cycle Jackets - $99.95

Waterproof, Windproof Cycling Jacket – by Aero Tech Designs
Ride longer, stay drier! Aero Tech Designs’ has a new waterproof, windproof cycling jacket. Designed with comfort and safety in mind, this jacket has three reflective pockets that zipper shut and reflective trim all around. The back is three inches longer to prevent the jacket from riding up when in the aero position. A hidden nine inch flap unsnaps to add extra protection in case of a downpour or water that is slung off the rear tire.
The outside shell is constructed with 100% nylon and features a waterproof membrane that prevents water from penetrating. The inner mesh is made of 100% polyester which allows for high breathability. There is a 9.5 inch rear pocket that zippers to lock in gels and other items that need to be easily accessible.

Waterproof membrane
Breathable, lightweight
Side and chest pockets
Zipper garage
Removable hood
Reflective elements
9.5 inch rear pocket
Adjustable cuffs
Cinch cord at the hem
Wicking mesh liner
Taped seams
Colors: Red, Blue, Green
Waterproof Breathable Cycling Jacket

New Cycling Jackets Available

Many of our customers have been waiting patiently for Aero Tech Designs to offer a jacket with the same comfort and fit as our jerseys. Well, these jackets are finally a reality!

The new Aero Tech Designs Windbreaker Cycling Jacket is a new item that features a roomy fit, lightweight neon material, and reflective trim. It protects your body from wind while remaining incredibly breathable. The collar features a wiki material that accelerates the transfer of moisture away from your body. The jacket features extra long sleeves for coverage while riding as well as a full length zipper for ease of use. The jacket is so lightweight that it can collapse easily into most bags. It evens folds into its own back pocket, forming a convenient travel pouch.

This jacket differs from many of our other jackets. It is the only jacket with the Aero Tech name, guaranteeing superior quality while maintaining a low price. For sizing, this jacket runs larger than specialty brand jackets such as Descente and Campagnolo. It is designed for a roomy fit, so if you’re looking for a jacket to streamline your performance, perhaps a more tailored would be better. This jacket is also quite thin, and it is designed to be comfortable for temperatures between 35° and 65° F (1.6°– 18.3° C). The garment is safe for your washing machine but should be allowed to air dry.
If you’re interested in purchasing one of our new Windbreaker Jackets, click here to check out our ordering page.

These jackets also come in Tall and Female sizes.