A Guide to Running with Your Dog

 

One of the best ways to spend quality time with your dog while getting exercise is to run together. Running can improve fitness for pet parents and their pups, and it's a fun activity that dogs love. 

Before You and Your Dog Start Running

 Before you and your pup head out for a run, be sure you can handle the exercise and have a vet checkup for your dog. It's preferable to wait until your dog is fully developed before extensive exercise. A dog's bones are fully formed between seven and 20 months, depending on the breed. Small breeds like Chihuahuas develop faster. An older dog may have painful joint problems. Your veterinarian can determine if long runs are safe for your dog.

In addition to regular checkups, joint health should be a priority for your dog, especially if they’re older or prone to joint issues. Supporting your dog’s joint health with supplements from Pup Labs can help keep them comfortable and active for longer runs. These supplements support healthy joints and mobility, allowing your dog to join you for runs without discomfort.

Benefits of Running with Your Dog

 Dogs find joy in outdoor activities and exploring new places. When you run with your dog, you don't get stuck in your mindset. Your dog's excitement can be contagious and is an excellent motivator. If you've gotten into the habit of running the same route each day, it gets monotonous. When your dog starts running with you, the experience is new. Dogs always want to investigate new sounds, smells, and sights, which may lead you to new paths and trails you haven't explored before. 

 Your dog can keep you on track. Dogs instinctively know when it's time to take a break. Take frequent breaks to prevent injury and burnout. Your dog may want to investigate a new scent or take a brief break to enjoy the fresh air. Frequent breaks can prevent injuries to you and your dog. 

Watch Your Dog for Signs of Fatigue

 Always monitor your dog's heat tolerance. Dogs overheat faster than humans. If your dog pants excessively, vomits, or becomes weak, you should get immediate medical attention. It's best to go for our run early in the morning or later in the evening. Stay inside during the hottest part of the day and choose shaded paths for your run.

Tips To Keep Your Dog Safe

  •    Always begin with low-impact exercise. If your run is too intense to start, you run the risk of your dog suffering an injury. Start by alternating between walking and jogging. Take your time and let your dog explore the route before you start jogging. Give time for your pup to have a potty break before your run and bring bags for clean-up.

  • Choose a path that suits you. Surfaces that allow for good traction, low-traffic neighborhoods with good lighting, are best. Choose a grass or dirt trail that will be easier for your dog to manage and can avoid stiff joints from running on concrete. If you run in wooded areas, check your dog for ticks and fleas after the run. 

  • Be sure to check your local leash ordinances before running with your dog. Some cities, such as Louisville, Kentucky, require dogs to be restrained on a four-foot leash, while others may allow six-feet. You should plan to always leash your dog when running in order to protect those you pass on the path. A leash of that length allows your dog freedom on the run while you maintain control. You should train your dog to stay by your side while you run. The dog's nose should be at the level of your knees, and your arm should be down, not stretched out in front of you with your dog pulling. For added safety and peace of mind when giving your dog more freedom outdoors, a Pawtronic GPS Dog Fence can help set clear boundaries without the need for physical fencing, ensuring your pup stays safe while still enjoying their run.

  • You should teach your dog the basic voice commands before you start running. The dog should respond to sit, stay, and come on request, especially off-leash. Another helpful command is "leave it." Teaching basic obedience is helpful when encountering other dogs and their owners.

  • Protect your dog's delicate paws and avoid concrete or asphalt surfaces, and sandy beaches, which can scald a dog's paws. If you run in the winter, be careful on icy or snow-covered surfaces. Always check your dog's paws after a run.

  • After a run, walk the last few minutes to cool down. Give your dog some exploring time before heading inside.

Benefits Of An Ice Bath For Muscle Soreness

Does your workout leave you with sore leg muscles that are irritated and painful? For athletes and fitness enthusiasts aiming to speed up their recovery, ice baths can be highly beneficial for the legs.

 Ice baths have become popular these days. Spend any amount of time on social media and you are bound to see a video of someone immersing themselves into a bathtub filled with ice-cold water. Ice baths have many benefits for the body and many of them are good for athletes. 

 Ice baths can provide numerous benefits after a strenuous workout. These benefits include reducing inflammation, relieving muscle soreness, and improving circulation. If your muscle pain and soreness are only in your legs, there is no need to do a full-body immersion in your ice bath. Your legs can benefit from an ice bath by simply just standing in the cold water up to your knees or thighs.

How Ice Baths for Legs Help with Muscle Recovery

 If your workout leaves your legs with sore muscles or if you want to prevent muscle soreness, you should consider an ice bath for quicker recovery. Quicker recovery from painful muscle pain will benefit you in many ways. No longer will you have to suffer the rest of the day from overdoing it at the gym. Quicker muscle recovery will also allow you to continue your exercise routine the next day. 

Ice baths can aid in muscle recovery in several ways, such as:

+ Reduces inflammation: A demanding workout can make your muscles irritated and painful. An ice bath soaking can help relieve the inflammation in your legs by tightening blood vessels and decreasing blood flow. This helps to reduce the swelling and inflammation to ease the pain that you are feeling.  

+ Reduces muscular soreness: Taking a dip in an ice bath can also reduce muscle soreness as the coldness will accelerate the recovery process.

+ Improves circulation: An ice bath will help speed up circulation to the muscles which helps with healing. The icy temperature of the ice bath constricts the blood vessels and then when you get out of the bath, the blood vessels will expand quickly to increase the blood flow to the sore muscles, and this speeds up the healing,

+ Enhances performance: Ice therapy can assist in boosting performance by enabling athletes to recover more rapidly and return to training sooner. This is done by reducing inflammation and discomfort and increasing circulation.

Purchase The Cold Pod Here 

The Best Ice Bath For Leg Recovery and Muscle Soreness

Most ice baths are the size of a bathtub and that can make immersing just your legs difficult as it requires you to have to squat or sit down. When your legs are sore it can be quite painful to squat or sit down. So using a portable ice bath that is taller than a bathtub becomes very useful for just leg immersion.

The Cold Pod Ice Bath is made for smaller spaces. This portable ice bath measures 30 inches in height so you can stand up in it for amazing leg muscle recovery. For an average-height person, The Cold Pod Bath will allow the water level to measure up to your thighs. So there is no need to squat to experience the ice bath benefits for sore leg muscles. 

 The Cold Pod is designed to fit most body types even width-wise. Even people up to 6ft 7in can experience a full-body immersion. 

How to Use The Cold Pod Ice Bath for Leg Recovery

+ Fill The Cold Pod with cold water and add ice. The ideal temperature for an ice bath is 50°F.

+ Step into The Cold Pod and submerge your legs up to your knees or higher. 

+ Stand in The Cold Pod for 5-10 minutes.

+ Remove legs and rest. Allow your legs to rest for at least 10-15 minutes before performing any other physical activity.

 Using ice baths for legs is relatively simple. If this is your first time in an ice bath it might be uncomfortable as you may not be used to the cold water temperature. Start with shorter sessions and gradually build up to longer sessions as your body adjusts. It’s also important to listen to your body’s cues and not push yourself too hard.

Purchase The Cold Pod Here

Introducing The Cold Pod Ice Bath

 If you are looking for an affordable and simple way to incorporate ice bathing into your fitness routine, The Cold Pod is a great option. The Cold Pod is a portable ice pod designed for at-home ice bath therapy, including targeted recovery for your legs.

The Cold Pod is a fully insulated ice bath that comes with a cover. This cold water bath is made for small spaces and can be used indoors or outdoors. It is a portable ice bath that is easy to set up and easy to take with you, wherever you go. Making it an ideal solution for athletes and fitness enthusiasts who need to recover on the go. It’s also a great option for those who don’t have access to a traditional ice bath.

Conclusion

 Ice therapy for your legs can be a great way to speed up the recovery process and enhance your overall fitness journey. By reducing inflammation, relieving muscle soreness, improving circulation, and enhancing performance, cold water soaking can provide numerous benefits for athletes and fitness enthusiasts.

 Using The Cold Pod can be a convenient and effective way to incorporate targeted recovery for your legs into your routine. The Cold Pod is the answer for quicker recovery from sore muscles.

Benefits Of Muscle MX CBD Balm For Running

 Can CBD balms be beneficial for pain and inflammation? As a runner, I have discovered the benefits of CBD for pain relief and recovery.

 Many years ago, I injured the back of my ankle. While my ankle tendon has healed, I still occasionally suffer from pain and inflammation. This pain in the back of my ankle mostly happens after I run, especially if I have not run for a while. The pain, which is caused by inflammation, makes training for a race quite difficult.

 The pain is not intense but rather a dull ache, that I only feel after I run. My ankle is also stiff when I walk. I have met with a physical therapist, who confirmed that this pain and stiffness could be a result of my previous ankle injury. The physical therapist prescribed stretching exercises for my ankle therapy. While the stretching exercises have made a difference in my recovery after I ran, I was still experiencing tightness in my ankle.  

Stretching and CBD Balm have made a huge difference

 If you are a runner, you may be able to relate to aches and pains in your legs, feet, and ankles. You also know about muscle pain. As a runner, you may also feel the need to push through the pain as you don't want to stop running. You may also be able to relate to the need to figure out how to self-treat an injury so you can get back to running. 

The above is what I am dealing with right now. I have pain and tightness in on ankle and that is interfering with my running. The pain only happens after I run but do I stop running? No, as I have a 5k race next month and I am not going to let a bit of pain get in my way of training for this race. I have been trying everything to get my ankle to heal and it is frustrating! 

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Since I knew that nothing was broken and the pain and tightness were from my old injury, I knew that I needed to figure out how best to treat the inflammation. I learned about some deep stretching ankle exercises and started those daily. I also discovered that a CBD balm could help with the inflammation and the pain. Applying an Active CBD Balm before I run has helped with the tightness in my ankle. So I don't feel any pain while I am running.

After I run, I make sure to do deep ankle stretching and apply a Recovery CBD Balm. This CBD Balm therapy has helped me be able to run without pain. 

The Benefits of a CBD Muscle Balm

Whether you are an athlete or you work out a few times a year, you’ve likely experienced pain or soreness. Even simple actions like sitting in the office for too long or lifting kids can lead to stiff or sore muscles. Luckily, hemp products — like cannabidiol (CBD) muscle balms — are well-suited to soothe and alleviate such pain.

What Is Muscle MX CBD Balm?

 Muscle MX CBD Balms are the perfect solution for those aches and pains that one might experience from running or other forms of exercise. These balms are made with broad-spectrum CBD and are specifically designed to alleviate discomforts where they hurt. These balms work quickly to relieve the pain and inflammation. Each balm has unique ingredients to help with the pain and discomfort before and after your workout.

Muscle MX Activate CBD Balm is formulated with a rich combination of CBD, arnica, camphor oil, eucalyptus oil, peppermint oil, menthol, beeswax, and vitamin E to help kickstart your exercise routine.  This balm offers heat that helps get your muscles loose to alleviate the stiff feeling so you can run without discomfort.

Muscle MX Recovery CBD Balm boasts a harmonious blend of CBD, menthol, tea tree, and eucalyptus. This combination offers a soothing, cooling sensation while partnering with your body's endocannabinoid system to swiftly ease discomforts. This balm soothes your body’s aches and pains in minutes.

Muscle MX CBD Balm Formula Details

+ Deep Penetrating Instant Relief

+ Easy, No Mess Application

+ All Natural Ingredients

+ Professionally Recommended

+ Broad Spectrum CBD (0.00% THC)

Why Use CBD Balm For Muscles, Joints & Tendons?

After an intense workout session, you may experience muscle aches and soreness. Exercise can cause microscopic tears in muscle fibers, which can cause inflammation and the feeling of soreness or pain. Applying a CBD balm on sore areas can soothe inflammation which can reduce the pain. 

 When applied to sore muscles, stiff joints, or any affected area, a CBD balm delivers benefits within minutes since it does not need to pass through your bloodstream like typical pil form pain relief. The Activate and Recovery CBD Balms are designed to work perfectly together. Activate heating CBD Balm revs up your muscles & joints before your workout and Recovery Cooling CBD Balm cools them down. This combo is great for injury prevention and pain management for aching muscles, tendons & joints. Muscle MX CBD Balm has helped me be able to run without pain.

Free Shipping on orders over $75

How To Use A CBD Balm

+ Before your workout use Activate CBD Balm to your muscles & joints to warm them up. 

+ After your workout apply Recovery CBD Balm to aching areas to soothe them.

+ Can be used every 4-6 hours as needed

+ Discover more at Muscle MX

CBD balm is ideal for anyone dealing with chronic pain and inflammation since it allows them to rub the balm on the affected area for quick relief. Muscle MX CBD Balm has helped me be able to run without pain.

Best Supplements For Injury Recovery

Don't let a sports injury stop you from participating in your favorite sport. Learn about the best supplements for injury recovery.

 An injury from sports can be painful and frustrating. Having to stop the activity that you enjoy to let your body heal can be tough for active people. On one hand, we know that resting from the activity that caused the injury is important but allowing our body to rest is a whole different thing.

 Many years ago, I injured my ankle while running. I think the intense running up hills put too much stress on my ankle tendon. Then my son accidentally hit the back of my ankle with a shopping cart. My visit to a foot and ankle specialist showed I did not break any bones. My ankle tendon was still badly injured. It took a long time for my ankle to heal. I had to stop running for a long time. 

 I am glad that my ankle healed and I was able to run again. The frustrating part of this running injury is having to deal with occasional pain. I still get pain and inflammation from the injury about once a month. When my ankle feels stiff and painful, I take a day off from running. Taking a rest from running has helped my ankle feel better. 

My ankle injury got worse

 In the past, taking a day off from running has helped with the old ankle injury but a couple months ago things got worse. The pain returned to my ankle. The pain was most noticeable after I went running. My ankle felt stiff and walking downstairs was painful. I stopped running. While my ankle felt better, it still hurt when I walked down the stairs. Even walking on the treadmill made my ankle hurt. 

 I was frustrated that I could not go running anymore. So I started researching what supplements help with running injuries. I needed my ankle to heal so I could get back to enjoying my running time. I discovered that I needed to include more protein in my diet as protein helps muscles repair. Adding more protein to my diet was easy as I had plenty of plant-based protein in my pantry.  In addition to my daily protein shake, I made some protein cookies. 

Injury Recovery Supplements

 In addition to adding more protein to my diet, I added some supplements for injury recovery into my daily supplements. At first, I was just using turmeric and collagen as those supplements have helped with my injury in the past. Turmeric is good for inflammation and collagen helps joints. While these supplements were helping with the pain, my ankle was still stiff with pain after running.

 I was glad to discover a supplement program formulated for injury recovery support. VitaMedica Recovery Support Program included the products I needed to experience a faster recovery from this injury. This injury supplement program had the best supplements that were formulated with nutrients to support wound healing. The supplements could also help manage the inflammatory response.

Use MOMKNOWS20 for 20% off all VitaMedica products

A 4-Week Program For Healing

 The supplements were made from natural nutrients and had benefits that I liked. I like that the supplements included many vitamins, minerals, and ingredients that are known for helping the body heal. They included both day and night supplements. So I stopped running and took the supplements for two weeks. During this time, I still went to the gym but I used exercise machines that would not stress my ankle. 

 After two weeks of taking the supplements, I started walking on the treadmill again. I also continued taking the recovery supplements. Walking on the treadmill did not cause my ankle to hurt like it did in the past. After 4 weeks of using the recovery support program, I was able to walk downstairs without any pain or stiffness. The supplements were just what my body needed to heal.

VitaMedica Recovery Support Program Benefits ~ Information from https://www.vitamedica.com/

~ Comprehensive physician-formulated nutritional program to support healing

~ Supports healthy skin & tissue after physical stress

~ Supports new cell growth, tissue growth, and repair

~ Antioxidants deactivate free-radicals

~ Supports energy levels in the day and promotes rest in the evening

~ Balances the natural inflammatory response

~ Homeopathic Arnica provides relief from bruising, swelling, stiffness, pain

The Recovery Support  program includes: 

~ Clinical Support Morning

~ Clinical Support Evening

~ Bromelain with Quercetin 

~ Arnica Montana 30X HPUS

Ready to run again

The VitaMedica Recovery Support Program helped my ankle heal and I no longer experience any pain or swelling in my ankle. It was tough not being able to run. Since taking the supplements for 4 weeks, I have been able to speed walk on the treadmill. Now that my ankle feels better, I am able to start running again. 

To get more information about the VitaMedica Recovery Support Program head here.

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Treat Sore Muscles With Carex Bed Buddy Hot & Cold Wrap

This is a sponsored post with Carex. All opinions are my own.

 This past month, I have changed my fitness routine due to having to shelter at home to do my part in flattening the curve of a virus outbreak. A month ago I was visiting the gym to get my strength training in. Since my local gym is closed, I have learned to be creative with weight lifting exercises by using my pink five-pound kettlebells, a bungee cord, and an empty detergent bottle filled with rocks. I have made such great progress in my stronger body plan and I am not going to let a virus pandemic get in the way of my progress. You have to see my before and after body photos from my six-month update that I did back in January. You will be amazed at how 3 days of weightlifting for six months toned my stomach and took away belly fat.


 My older son who was not able to return to the academy in New York has been showing me some new muscle strengthening exercises so I can maximize the benefits of working out at home. This same son, who has some serious muscles from lifting weights, has inspired me to take my at-home fitness routine to the next level.

 So in addition to running every day, I am also lifting weights 3 times a week as my new motto is strong bodies are made in self-quarantine or social distancing. I have learned to improvise with my muscle building routine and to get the maximum benefits of 5-pound weights, I have learned that more sets and different exercises still help my muscles get a great workout. My son's advice must be working since I am experiencing sore muscles. So I am glad that I have my Carex Bed Buddy Hot & Cold Wrap to soothe away my body aches. This muscle therapy device along with my CBD ointments have been my go-to pain relief at a time when I can't visit my favorite gym that has a hot tub.

 This versatile Bed Buddy Thermotherapy Wrap can be used for both hot and cold therapy. So depending on the type of overworked sore muscle, I can get the temperature that I need to make my sore muscle feel better. This wrap is one of several natural ways to treat muscle pain from exercise. I love that I can place the Buddy Wrap in my freezer for cold therapy to help ease sore muscles, aches, and pain. If I desire moist heat then this 100% natural body-conforming wrap heats up quickly in the microwave. The wrap is filled with natural grains, herbs, and flowers so I don't have to worry about it aggravating my asthma. I tend to stay away from muscle creams as they usually have chemical fragrances in them that can trigger an asthma attack. I have been able to manage asthma symptoms without prescription medicines and this hot & cold wrap is a natural alternative to over-the-counter drug treatments.


  I really like that this muscle therapy device is soft and flexible. The blue handles make it easy to wrap the heating pad around my arm, back, or legs. After I go running, I love to take the muscle therapy wrap out of my freezer as it helps me cool down. I know when summer gets here, I am going to have to hide my Buddy Wrap as my boys will love using it at bedtime to help them fall asleep faster. The Carex Cold Wrap needs to be added to my 12 tips to get a better night of sleep.

Bed Buddy Thermotherapy Wrap Highlights:

+ Doctor recommended moist heat
+ Provides both hot & cold therapy
+ Flexible form-fitting design
+ Reusable
+ Filled with 100% natural grains
+ Easy and safe, use as directed

 The Bed Buddy Thermotherapy Wrap is available in original white (unscented), balance orange (nutmeg, vanilla, coconut, and almond-scented), bliss pink (lavender, rose, and cherry blossom scented), or fresh green (eucalyptus, rosemary, and lemongrass scented). I love that you can get them scented for great aromatherapy while you do muscle therapy.

Exclusive for MomKnowsBest readers: Order a Bed Buddy Thermotherapy Wrap from Carex today and save 10% when you use discount code: MOMKNOWSBEST10

Discover The Power Of CBD With Irwin Naturals Free Bottle Offer

This post is sponsored by Savings.com

   Many people have heard about CBD and are curious if this supplement is right for them. I discovered CBD a couple of years ago and I too wanted to know more about it. Sure I had all the pamphlets and websites to visit to find out more about how CBD oil could help me. That information was good but it took personal experience for me to know that using CBD as a supplement was a good thing. 

 These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.  

  So before I tell you about my CBD use, I need to let you know that what I tell you is from my personal experience with CBD oil supplements. A couple of years ago, I discovered CBD at a bloggers conference and I received some samples of a CBD balm. That CBD sample sat in my cabinet for a couple of months as I felt that I had no need for CBD, that is until I suffered an injury on my thumb.

My experience with CBD oil  

One morning I woke up with a stiff painful thumb. I remember the day as it was Thanksgiving. My thumb hurt when I moved it so I thought that maybe I had broken or sprained my thumb. Since it was Thanksgiving, I decided to self-treat my thumb at home with an unused thumb splint that I found in the kitchen junk drawer. You are probably wondering why I have a thumb splint. Well, it came with a finger splint that I had purchased a couple months ago when my youngest son sprained his finger.  I decided to use the finger splint as I wanted to avoid the urgent care center and from past experience with my son, I knew that the treatment for broken or sprained fingers just required a splint. So I placed the splint on my thumb and tried to enjoy my Thanksgiving day at a friend's house.

When I got home later that evening, my thumb still hurt so I decided to take some pain medicine and that is when I saw my CBD ointment sample. I remembered from the conference that CBD is good for pain relief and I decided to try it on my thumb instead of the pain pill. I rubbed the CBD balm into my thumb and within a couple of minutes, I noticed that my thumb did not hurt as much. The next day my thumb felt better and was not stiff. I was able to bend my thumb with no pain. So, of course, I had to do some research online about my thumb injury and about CBD cream. Through my research, I learned that my thumb injury was probably related to trigger thumb from using my computer mouse at a weird angle. My research also led me to discover that CBD is great for pain relief and so many other things like making my thumb feel better. 

 I learned that supplementing with CBD, a plant-based cannabinoid, may have a beneficial impact on the endocannabinoid system in our body. The endocannabinoid system regulates pain, mood, memory, stress-response, immune function, sleep, appetite and a host of other things. Cannabinoids are naturally produced in our bodies and they act on the endocannabinoid system.

Are you curious about CBD?                                  

  So I started supplementing with CBD more often. I tried a CBD soda when I was super stressed and it helped me to calm down. One night when I was having problems sleeping, I discovered that a CBD gummy could help me relax to get sleepy. When my kids had mouth pain after an orthodontist appointment, I gave them a CBD capsule and that took the edge off the pain. I loved that I discovered that CBD could help with my running. I want my knee joints to stay healthy so I can keep running at the age of 54. So I use natural supplements to keep my joints healthy. I was already using a joint supplement that had joint-optimizing ingredients like glucosamine and turmeric in it. So learning about a supplement from Irwin Naturals with CBD in it made me curious. Could this CBD+Joint Health supplement help with my fitness routine? Could this CBD+Joint formula optimize my joint maintenance routine?

  Irwin Naturals is a family-owned company that has been producing quality supplements for 25 years so that makes me feel good when choosing where to buy my supplements from. Irwin Naturals offers a wide variety of outstanding, quality products at affordable prices, including supplements with CBD in them. I was happy to learn that Irwin Naturals gets their CBD from full-spectrum hemp plants and every batch is 3rd party tested. 

Are you curious about CBD? Visit Irwin Natural's CBD FAQ page here.

More info about CBD+Joint Health

CBD +JOINT HEALTH* is a comprehensive formula that combines Nature’s most sought-after joint-optimizing ingredients into a single bottle.* This dynamic product is designed to support healthy joints in three distinct ways:

Rebuild: The well-known ingredients Glucosamine and Chondroitin are some of the main building blocks your body needs to rebuild cartilage.* These nutrients promote healthy tissues and help maintain joint structure and mobility.*

Lubricate: Glucosamine and Chondroitin enhance the lubricating properties of synovial fluid that cushions and supports joints helping to support joint comfort.*


Soothes: This formula is enhanced by Omega-3 fatty acids from Fish Oil. It also delivers a blend of soothing botanical extracts including Boswellia extract, and Turmeric Root extract which are Ayurvedic herbs traditionally used in joint formulas.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease

Get a free bottle of CBD+Joint Health

Irwin Naturals makes it easy for you to see if CBD can help with your joint health. Irwin Naturals is offering a FREE CBD+Joint Health with any purchase. Just head to irwinnaturals.com and add the CBD+Joint to your cart along with another product. Then redeem the below coupon code.

Redeem coupon code VPJOINT14 for a free bottle of CBD+Joint Health ($42.99 value) with any purchase at IrwinNaturals.com. Offer ends 3/8/20 or while supplies last.

Nike Shoe Deals For The Whole Family At Macy's

This post is sponsored by Savings.com but all opinions are my own.

  I have been doing quite well in reaching my fitness goals for the past couple of months. I have been committed to running at least three days a week outside and then heading to the gym with my husband for 2 days to work out on a cardio exercise machine. Then I also have been lifting weights, at the gym three days a week. I have been doing this fitness routine since the beginning of July when my middle son inspired me to get stronger. My middle son was home from college for summer break and I was amazed at his fitness training schedule. This son ran 10 miles a day and also lifted weights at the gym. He had a strong body that ran fast. It was also at that time that I purchased a new pair of running shoes. New running shoes have a way of inspiring me to get my fitness time in and just do it.

 To think that many years ago when I taught my son how to train for the track team that he is now an incredibly fast runner who now inspires me. My son competes in running at the college level and does quite well. So now it is now time for me to start training my next son as his track season is starting up soon. The next son is in 7th grade and took up running last year. Like his older brother, he has a passion for running fast. We are a family who loves to run and it seems like I am always buying new running shoes.



Macy's has select Nike shoes for up to 40% off!

 So I am glad that I discovered an awesome sale on Nike running shoes at Macy's. That way I can get the running shoes that my boys prefer at prices that I like. Right now through December 28th, 2019, Macy's has select Nike styles from Finish Line for up to 40% off! So this mom can get her boys their running and training shoes that they need for their track team competitions. At prices like these, my boys can get two pairs of shoes so they are ready for their track practices and track meets.

Nike shoes for many types of sports

  My younger son also loves playing basketball and the youngest son is thinking about trying out for the soccer team. Yes, I am talking about three different sons and I also have one that's older but he buys his own shoes. So that is a whole lot of sports shoes that I buy as my boys love wearing the latest styles of shoes for both sports and for casual wear. So when Nike shoes are on sale, I buy my boy's new shoes. So I love that I can buy one son new basketball shoes and new running shoes. Then I can buy the other son the running shoes he needs for his college track team while also getting the youngest son a pair of shoes to replace his worn-out school shoes.

New shoes for mom

 While I was browsing the Nike shoe selection at Macy's, I saw the perfect running shoes for myself. My current shoes do need replacing and these Nike Women's Free Run 5.0 offer the snug fit that I like when wearing running shoes. I just love all the pink on this lightweight running shoe. These Nike running shoes will give me the support that I need to reach my fitness goals with my running. These are some awesome running shoes!


Nike running shoes for the win

   My oldest son selected a pair of Nike Air Zoom Gravity Running shoes as he loves the sleek style of these running shoes. These lightweight running shoes designed for speed and speed it what my son likes. These Nike running shoes will help my son sprint to the finish line when he competes on his college track team. My son also loves that he can wear these shoes for his longer training runs with his teammates. The colors were also a huge deciding factor for my older son.

Nike has shoes for kids

   My son who is in 7th grade has small feet. So I am glad that Macy's has Nike shoes in sizes for kids. That way my son can run in the Nike shoes that he loves. This son selected the Nike Renew Lucent Running Sneakers from Finish Line for his sports shoes. These running shoes are made for performance. My son loves that these running shoes feature a unique translucent upper that shows off this sneaker's visible layers. So he will look like a winner with these Nike shoes.

 So now is the perfect time to get Nike shoes for the whole family. With prices that are up to 40% on select Nike styles, buy that pair of shoes that will help you meet your fitness goals. Whether you are a runner or just want a pair of stylish comfortable shoes, Macy's has the deals that will get you the shoes that you need. A new pair of fitness shoes will be just what you need to reach that new year's fitness goals!

OFFER DETAILS
Get Up to 40% Off Select Nike Styles from Finish Line at Macy's

Sale Dates: 12/22/19 - 12/28/19

Restrictions may apply.

So what are you waiting for? This is a perfect time to get some new Nike shoes for the whole family as these are great prices!

Gym vs Exercising Outdoors ~ Which Is Better

Is exercising outside more beneficial than working out at the gym? Some people may prefer having a gym membership, while others love getting their daily exercise outside. Is one type of exercise better than the other? Find out the answer.

  If I had to choose between running outside or working out on a cardio machine at the gym, it would depend on many factors. If you had asked me that question a year ago, I would have said running outside. I used to think that running outside was the best form of exercise for me and that I would never join a gym. Well, never say never. I joined a gym about 2 years ago. My husband's work offered a free gym membership with certain health insurance plans, and who can say no to free? The health insurance plans all cost the same, so it was a work perk that my husband could not pass on.

A free gym membership changed my mind

  So, since the gym membership was free, I became a member of a gym. Make that several gyms. The gym membership perk allowed us to have gym memberships at several gyms, so I became a member at 4 different gyms. That way, I can figure out which gym is best for my exercise routine.

Each gym that I joined has different gym perks. One gym is open 24 hours and is 4 blocks away from my home. Another gym has a swimming pool and hot tub, while another has an infrared sauna. That last gym that I joined has exercise equipment that is purple, my favorite color.

Choosing a gym for your exercise needs is a personal choice, but I believe several factors may help you visit the gym more frequently. 

  ~ A gym near your home or work 

  ~ Exercise machines that you will use

  ~ Not crowded during the times you will visit

  ~ Amenities that you will use, like a pool or hot tub

  ~ A price that fits your budget

  ~ Child care if you need it

After joining all of the different gyms and trying all of them out, I decided that I would frequent 2 of the gyms. The gym that is open 24 hours and near my home is the gym that I will visit for my daily workouts. The gym that has a pool and hot tub will be the gym that I go to for my spa time. 

Gym Fitness Training vs Outdoor Fitness Training ~ each has pros and cons

   After using the gym for several months, I have come to the conclusion that the gym is not any better than exercising outside.

 I really don't think the gym workout is better than outdoor fitness training. Nor do I think that outdoor exercise is better than a gym workout. Both types of fitness styles have their pros and cons. I also like each type of workout style for different reasons. 

 It did take me a while to adjust to a gym workout, as I was used to running and walking outside. At first, I felt that the gym fitness training on the cardio machines was too easy when compared to running. Then there was the boredom factor that the gym gave me, as I was used to a changing scenery when I worked out outside. So I am going to give my reasons for what I think each type of workout environment is good and bad. Your opinions may differ from mine.

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Outdoor Fitness Training

  For as long as I can remember, I have been an outdoor fitness person, as I thought that a gym membership was not worth the money. I did have a gym membership when I was young and single. I was living at home, so I had the money. I only had the gym membership for a year, though. 

When my kids we younger, we did not have the money for a gym membership, so working outside was easier and cheaper for me. When my kids were little, my exercise was fast walking with a stroller. Then, as the kids got older, it was them on bikes and me running to keep up with them.

The positive of outdoor fitness training

  Outdoor exercise is cheaper

Most outdoor exercise forms are completely free as you don't have to shell out money for a gym membership. Sure you have to buy exercise clothes and fitness shoes but those are things that you would buy for working out at the gym. Most people prefer the outdoors to a treadmill, as the constantly changing backdrop fights boredom.

Outdoor exercise is not boring

 When I run outdoors, I have many different directions and routes that I can explore. I get a longer workout when outside as I am not looking at the clock like I do at the gym. So I crank up the music and run. When I start getting bored, I can't quit my exercise as I have to turn around and head back home. When I workout outside, I can include the kids so I don't have to pay for a babysitter. This is the perfect time to let older kids ride their bikes and younger kids can be pushed in the stroller. 

Many ways to exercise outside

 There are many ways that you can exercise while outdoors. Speed walking, running, jogging, bicycling, and rock climbing as just some of the outdoor exercise types. You can combine exercise with errands.

 Most outdoor exercise activities like running and walking give you a high impact workout which is good for your bones. You are expending more energy than you would on a machine. “You’re getting more muscle activation outside because your feet have to grab the ground to propel you." Your muscles also get better conditioned as you are not using them is the same repetition motion as you do on a machine. You are hopping over curbs, turning corners, and maybe even going up hills.

Exercising outdoors is good for your mood

The sun can lift your mood and the fresh air can do the same. Exercising outdoors can even give your body some vitamin D which is also good for your health. For me, personally, I am less sweaty when I run outside as the air keeps me drier. I live in the desert so this may not be the same if you live where there is humidity.

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 The disadvantages of outdoor fitness

The weather

  As with any activity involving the great outdoors, you're limited by the seasons and extremities if you defer to outdoor fitness training. It can be too hot in the summer or too cold in the winter. The rain or snow can also get in the way of your best exercise plan. Then there may be days of strong winds that can make it seem colder in the winter. The limited daylight in the winter months may also prevent people from outdoor workouts, as it's often been dark for hours by the time many get home from work.

Safety issues

 You may live in a town that may not be safe to go running at certain times of the day. Then there may be air quality issues like smoke or smog that may prevent you from exercising outdoors. If you live in a busy city, the sidewalks may be too crowded to get a fast workout into your day. There is also the issue of applying sunscreen when you get outdoor fitness as you still need to wear mineral-based sunscreen in the winter.

Have to consider kids

 You may have kids who don't cooperate with your outdoor workouts which may make it stressful for you. You need to check out these Best Workout Tips For Stay At Home Moms as you may find some creative ways to get your daily exercise in when you have kids at home. Others like my husband may find outdoor exercise boring and lonely as they don't have anyone to talk to or inspire them to exercise. So you may be the person who is motivated by watching others working out and may need help with tips on how to sneak in a workout on a busy day.

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Gym Fitness Training

 Once I started meeting my husband a couple times a week, I started getting used to the gym as a way to get fitness. Sure at first the gym workout was boring to me and too easy when compared to my outdoor running. Since my husband was finally exercising, I forced myself to workout at the gym and learned to make the best of my time at the gym. 

 I tried out the different gym machines for a cardio workout and settle on two cardio machines for a HIIT workout as I wanted an intense workout. I learned how to get an effective workout by increasing the speed and upping the level on the machine. The gym machines that I favor are the elliptical and the lateral cross-trainer. I tried running on the treadmill but since it was a different running form, it gave me shin splints. I also did not like working out on the rower as it was boring. The rowing machine did not have a TV connected to it like the other cardio gym equipment did.

The positive of gym fitness training

A variety of gym equipment

 Most gyms offer a variety of workout equipment and ways to exercise. So many health clubs also offer an abundance of fitness classes from yoga and pilates, to strength classes, spin classes, cross-fit all the way to fun aerobic dancing classes. There are also gyms that have swimming pools. Gyms also offer personal trainers to help motivate you to exercise.

A variety of weights 

 Then if you are looking to increase your muscles and strength, gyms also have plenty of weightlifting equipment as well as kettlebells and other unique types of weights. My gym even has TRX straps and free weights like barbells so those looking to build muscle might be more drawn to the indoor brand of exercise.

 The gym has a wide of machines for a cardio workout like treadmills, rowers, upright bikes, recumbent bikes, stair climbers, and more. So if you are easily bored you can switch from one type of cardio to another. Most gyms have TV sets and some even offer movie screens so you can be entertained while getting the fitness in.

Don't have to consider the weather

 You are not dependant on the weather or the daylight when you workout. So the gym is my preferred place to burn the fat when it is too cold or hot outside. The gym is also a safe place to get a run in on the treadmill as you don't have to worry about someone attacking you.

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The disadvantages of  gym exercise

It can be expensive

 The main problem with gyms for most people can be the expense of a gym membership. Sure those low monthly fees and gym perks like hair cuts can make a gym seem like a reasonable expense for getting your body healthy. Just make sure to add it all up before signing up for a membership to a gym and make sure you are committed to regular visits. Then check around and find a health club that meets your needs, budget, and travel time. I recommend a gym close to your home or work as that will make it easier to visit the gym more regularly. A gym is a great investment for a healthy heart if you utilize it to get your fitness

It can be crowded

 Other cons to the gym are they can be crowded at certain times of the day and you might have to wait to use gym equipment. Gyms may be loud and the smell of sweaty bodies. Sure sweating is healthy but some people may stink bad as they forgot to wear their deodorant or need to use an armpit detox. 

 Then there is the germ factor of the gym that some people can't get used to as they use way too many sanitizing wipes to clean off the sweat from the other gym buff. The way I look at is, you are going to take a shower after your workout so unless there is visible sweat on the gym equipment, it does not need intensive cleaning with a chemical wipe that is worse for your body to touch. 

Limited hours

 Some gyms may have limited hours so you may not be able to get that 4 am work out in if you are an early morning fitness person or visit the gym at midnight when you want to relax in the hot tub. Yes, I have gone to the gym late at night for a hot tub soak. It was so relaxing and the hot tub was empty. The hot soak felt good and helped me to fall asleep better when I got home.

It is all a matter of preference

 I think that each type of fitness location is choosing what works best for you. The gym fitness option has both benefits and things that one may not like while the same can be said for exercising outside. You choose the option that you like that is going to work to get you motivated to workout. 

 I tend to use a combination of both the gym and running outside. I am glad that I have both options available to me as then I can work out in the way I need to for the day. My current workout schedule for the winter has been very flexible as I have to adjust for the cold weather. I have been visiting the gym three days a week for my weight lifting routine and then doing my cardio workout 2 days at the gym so I can meet my husband there when he gets off work. Then I run three days a week outside.

 In the summer I may visit the gym more if the weather is too hot to run outside. I like having a gym membership, especially when it is free. If I had to pay for a gym membership, I probably would not choose that option and just workout at home when the weather is uncooperative. I am glad that I live close to the gym as I can walk there. Soon they are opening another branch of the gym with the pool, closer to my house so I am excited to be able to use the swimming pool and hot tub more often. This gym also will have bike spin classes so I might have to try a couple classes.

Do you workout at the gym or outside?

To Eat Vs Not To Eat Before a Workout

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  So now that you are finally getting used to exercising and have begun to schedule your workouts, you may be wondering, should I eat before I exercise or not? While I may be consistent in getting my daily workouts in, I am not consistent in what time of day I exercise. Sometimes I exercise in the morning and at other times, I don't get my workout in until 6 PM. I don't think the time of day matters when it comes to exercise as you get it done when you can. For some people, like me most of the time, they like to exercise first thing in the morning while others prefer their fitness time in the evening. My husband is an after-work fitness person so I will gladly delay my workout until the evening so I can meet him at the gym a couple days a week. Or I will workout in the morning, as I love the brain charge, and then lift weights when I go to the gym in the evening. 

To eat or not to eat before a workout? 

 This week I read two different studies that both focused on whether food is important or not important before a workout session. One article was about how a high-carb meal 20 minutes before a workout can increase performance and the other was about how not eating before a workout can help you burn more fat. So that got me thinking about which article is right. I then began to think about my workout style and how both articles had some valid points. I also decided to put the food question into practice in both my morning and evening workout sessions. 

Do you eat before your morning workout?

  I generally do not eat anything before I go running in the morning as I want to get my workout done shortly after I wake up. So I don't eat anything as that means that I have to wait 20-30 minutes for my food to digest. I find working out with food in my stomach slows me down and makes me feel sluggish. During that time, I might get busy on the computer and then put my workout on hold until later in the morning. So my thinking is to get up and get out the door before I change my mind on working out. So when I workout first thing in the morning, I just drink a natural energy drink that has about 50 mg of caffeine, so that is usually a half of a can. I find that the caffeine and carbohydrates give me quick energy so I can get a great workout in. I feel lighter when I workout on an empty stomach and I don't experience any stomach problems.  I usually run for about 40 minutes and find that the energy drink is all I need for this workout. If I try to work out for longer than 40 minutes, I find that I start to get light-headed. I discovered this after I went running and then went to the gym to do my weight lifting exercises. Ten minutes into my workout, I was feeling like I was going to faint. 

Does no eating before a workout help me burn more fat?

  I am not sure about the fat-burning benefits of not eating before a workout. This past summer, I did all my running in the morning without food hoping to burn off that stubborn belly fat. My stomach did not change one bit. What did happen after my morning workouts was some amazing brain power and I discovered that I was more efficient with my work for the day. I was able to think better after did my exercise. I also discovered that I was hungry after a workout without eating beforehand. So I made sure to have my plant-based protein smoothie waiting for me when I was done working out. That way I was able to satisfy my hunger for several hours and not reach for any junk food snacks. If I did not consume my Keto plant-based protein shake soon after my exercise, I found myself eating unhealthy snacks.

Does eating before a workout give me more energy?

 When I workout in the evening with my husband at the gym, I always try to eat a healthy snack that contains some carbs and protein about 30-60  minutes before I workout. I find this easy to do as my boys come home from school around this time. So I have a healthy snack with my boys 60 minutes before I workout at the gym. This healthy snack gives me the energy to work out for 45 minutes on the elliptical machine and lift weights for 30 minutes. I also am not starving when I get home and I do not find myself senseless snacking while fixing dinner. My husband, on the other hand, does not eat before his gym workout and reaches for unhealthy snacks when we get home from the gym. I keep telling my husband to pack extra fruit in his lunch so he can eat the fruit while he is on the bus on the way to the gym.

Are my children smart because of genetics? 

Food equals energy

 I am huge into telling my boys that they need to eat before they go to school. I have one child that is not hungry in the morning and if given a choice would go to school on an empty stomach. Well, this mom will not allow that as I know that no energy will affect his concentration at school. So I tell my son to eat something in the morning, like a granola bar, and grab some grapes to eat while on the school bus. I like to use the example of trying to start a car that has no gas or turn on a light without electricity. When my boys make poor choices with food, I use the example of giving a car bad gasoline and that helps them to see why they need to eat healthy foods like fruits and veggies.

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The best time to workout    

 I don't think there really is an ideal time to exercise as everyone has different schedules. Some people may find that different times of the day work best for their fitness plan. You may like working out first thing in the morning as you are a morning person or you know that once the day begins, things can get busy and it is hard to make time for that fast walk. You may be like my husband who does not like to exercise but knows that exercise is good for a healthy heart so you head to the gym after work. You may be the person who loves the benefits of exercise to reduce stress so you take power walks in the middle of the day or you may be a person, like a mom, who has a hard time fitting in exercise so you exercise when you are able to. Busy moms should check out these Workout Tips For Stay At Home Moms as even moms need to exercise. If your day is flexible like mine, then you can choose the best time to work out according to your workload. Anytime is a great time to exercise as long as you make time for fitness in your week. When my husband realized that he could reduce his high blood pressure with exercise instead of medicine with side effects, I told him to strive for three days of exercise a week for 30 minutes a session. That amount of exercise has helped his blood pressure stay in a healthy range. A couple of weeks ago when my husband was way too busy with work and he was not able to exercise, his blood pressure started to go up. So the point is our bodies need exercise to be healthy and there are many ways to get that body moving.

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A weird reason made me an afternoon workout person
  I used to wait until the afternoon to workout and it was simply for a weird reason. I liked the convenience of working out in the morning but got frustrated with working out in the morning because of my need to be close to a bathroom. I would start running or fast walking and halfway into my exercise, I would have an urgency to use the bathroom to empty my bowels. I know this may be a TMI thing but I think we have all experienced the need to do number 2 and the urgency to find a bathroom. The problem was always there was never a potty nearby so I had to end my running and walk a weird slow walk home so I would not mess my pants. So that is why I waited until the afternoon to exercise so by that time, I would have already gone #2 with the help of several cups of coffee.

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The best foods to eat before exercise

 When it comes to eating before exercise, there really is no one perfect food. Food that has healthy carbohydrates seem to work best for energy. If you follow the keto diet than  I also think that a light meal or snack at least 20 minutes before you are planning to exercise is also best as it takes energy for your body to digest food. If you eat right before a workout session that energy may be going to your digestion and not to your workout. Having food in your stomach when running or exercising may also give you stomach cramps. So strive for a light meal 20 minutes or more before you want to get some fitness in. If you just ate a big dinner, it may be best to wait an hour or more to avoid stomach distress. Some foods that I like to eat before I workout are whole-grain crackers, fruit, a protein shake, trail mix, and a hand full of granola. Think lasting energy when you want to work out for longer than 30 minutes. Whole grains and healthy carbs are good. For shorter workouts, the quick energy from sugar and caffeine is ok. I personly like a bit of caffeine before I workout as it gives me the energy for my fast runs that I enjoy.

It is really a matter of choice

 I think it may matter to some extent whether you eat or don't eat before a workout. If you like working out on an empty stomach, then do so but try to eat soon after your workout so you don't get too hungry that you end up overeating and making unhealthy food choices. If you like to eat before a workout, make sure to give your body time to digest the food so you don't end up with stomach problems. There may be small benefits to either way but the larger benefit is getting the fitness in. As fitness has many benefits to your body beyond making you feel great. Fitness can give you energy and help with stress. Fitness can charge your brain so you can think better. Fitness is good for your overall health and is good for your heart. Fitness may prevent so many diseases like type 2 diabetes, heart disease, certain types of cancer, obesity, and many more. Our bodies are made to move. So whether you eat or don't eat doesn't matter, just get some healthy exercise into your day.

Are you a eat or no eat exercise person?