Call us at 254-247-4999 today for Fitness Boot Camp!

How to find the best shoes for your feet.

Does your job keep you on your feet for hours at a time? Do your feet or back ache after a long day at work? It may be caused from ill-fitting or non-supportive shoes. Since your feet will travel a distance equal to walking around the globe five times, a little foot pain here and there is expected.

But you can ward off some of the pain and problems by wearing the right shoes. So what should you look for in your next pair of shoes?

If the Shoe Fits

One of the worst things you can do for your feet is to buy uncomfortable shoes in the hope that they’ll break in after a while and feel better. Always buy shoes that feel comfortable the first time you try them on. Otherwise, you can expect pain, corns, or toe infections. And when trying on new shoes, try them on while wearing the same type of sock you will use when wearing the shoes later on. Once you’ve got them on, don’t just stand there. Walk around the store to test the shoe’s comfort. Move like you will when wearing the shoes day to day to make sure they provide the support you need.

Just because a shoe is listed as being your size, remember that different shoes and brands fit differently. In addition, your feet can change their shape and size over time. To make sure your shoe will fit well, get both of your feet measured before buying new shoes. Since your feet probably swell later in the day, do your shoe shopping at that time, so you’ll have plenty of room in your shoes whenever you find yourself wearing them. Well-fitted shoes have a 3/8”-1/2” space left between your biggest toe and the end of the shoe for wiggle room, so make sure you have this much space for optimal comfort.

Children’s

Since children’s feet are constantly growing, have their feet measured while they are standing before buying them new shoes. When shopping for children’s shoes, look for sturdy support around the heel of the shoe, adequate arch support, and a shoe made of flexible material that bends and moves with the child’s foot. Make sure there is a half-inch space of wiggle room for the child’s toes at the end of the shoe and go for shoes that won’t slip off as your child walks. If your child has weak ankles, go with boots or high-tops.

Women’s

It is typically women who buy shoes based on style rather than those that are best for their feet. While this may be fine for now, this can spell pain and other problems in the future. Women should take the following advice into consideration when purchasing shoes:

• Avoid pointed shoes, as these don’t leave enough room for toes.

• Avoid wearing high heals. When nothing but heels will do the trick, wear heels two-and-a-quarter inches or lower, and wear them for only a couple hours at a time.

• Go with shoes that have laces and backs, as they’re the best for feet.

• Seek a shoe with a polymerized composite sole with good arch support, and a wide, padded heal elevated by at least a quarter inch.

Men’s

The advice for men’s shoes is similar to women’s. Avoid pointed shoes, leave enough room for your toes, seek out arch support and a wide heel, and get shoes that lace up. Oxford-style shoes are some of the best for men’s foot health.

Men who are on their feet all day need to seek shoes with plenty of cushioning. And men who perform industrial work should wear sturdy, waterproof shoes with steel toes.

Athletic

When it comes to athletic shoes, it is best to choose the shoe for your particular sport such as running shoes or tennis shoes. If you only exercise occasionally, cross-trainers are a good option. The important thing to remember about athletic shoes is to make sure they are in good condition and fit well.

Healthy Feet

Not following these tips for good foot health can lead to a long list of foot conditions, including bunions, calluses, corns, bursitis, ingrown toenails, and heel pain. Since you need your feet to be in the best health possible, wear the right shoes each and every day. Your feet will thank you.

A Bony Issue.

Think your feet aren’t all that important? Think again. An amazing 25 percent of all your bones are found in your feet, so shouldn’t you take care of them?

– Jim Mahan owns and operates Absolute Self Defense and Fitness in Killeen Texas. A lifelong martial artist, he is the author of 15 martial arts and fitness DVDs, runs the Combatives Group training center, and is a Master Trainer of The Self Defense Black Belt Program (TM) and Fighting Fit Boot Camp (TM). You can contact Jim at 254-247-4999 or at Killeen Fitness.com.

Getting around these clunky, funky weights.

Spend much time in the gym and you’ll probably come across some odd-looking objects that look like part medicine ball and part handbag. These oddities are known as kettlebells, and they may hold the secret to improved fitness. However, if you’re not careful, they can also cause your physical downfall.

Here’s a quick look at kettlebells and how you can use these strange weights to your advantage.

About Kettlebells

In essence, kettlebells are bowling balls with handles. Compared to other weight-training tools, the strange shape of kettlebells force weight lifters to focus on their every movement, which results in a whole-body workout with a lot of focus on the lifter’s core. Traditionally, kettlebells are made of cast iron and come in weights that range from 2 to 100 pounds. The relatively light weight of the heaviest kettlebells is made up by the range of muscles that get worked out when using kettlebells for any exercise.

Because kettlebells are being rediscovered by today’s weight trainers, many companies offer more cost-effective options than the cast iron originals. Some kettlebells are even adjustable, allowing you to handle kettlebells with varying weight without having to have a room full of kettlebells on the floor.

A Hearty Thanks
On top of improving your physique, a kettlebells’ routine, if done properly, will improve your cardiovascular health, as you move seamlessly from one exercise to the next without stopping. Unfortunately, these adjustable kettlebells aren’t as durable as traditional, one-piece kettlebells, opening the door to a kettlebell falling apart during your exercise routine or even breaking if it hits the ground hard enough.

Understand and Use

Using kettlebells can be as simple or as difficult as you choose. For many people, a great introduction to kettlebells is to use them instead of dumbbells or barbells to perform familiar exercises. Bench press, military press, curls, and other common exercises can be performed using kettlebells. The only difference when using kettlebells is the shape of the weight.

Once you become comfortable using kettlebells, you may want to strengthen your relationship with kettlebells by performing kettlebell-specific exercises. Fortunately, there are many exercises that were created specifically for the unique size and shape of kettlebells. These exercises, such as the kettlebell basic swing and the wonderfully named Turkish Get-Up, give the kettlebell user access to an otherwise unavailable group of intense exercises custom-made to challenge the entire body and build muscle.

Derailing Danger

Since some of the most beneficial kettlebell routines look easier than they are, kettlebells in the wrong hands can lead to disaster. If you’ve never trained with kettlebells, don’t approach them lightly or on your own. Find someone who has plenty of experience handling and using kettlebells properly. A great place to find a certified kettlebell trainer is the American Kettlebell Club, CrossFit coaches or the International Kettlebell and Fitness Federation.

As you learn how to use the kettlebells properly, you’ll find out that those awkward motions aren’t random – or easy to perform. They’re very controlled and have definite purpose. Learning the proper motions early on will allow you to sidestep potential dangers of using kettlebells and will increase your strength and range of motion more than any regular weight-lifting routine you’ve ever tried.

Calling the Pot Black

Despite the overwhelming benefits of integrating kettlebells into your exercise routine, you don’t have to allow these fancy bowling balls to dominate your routine. By incorporating other strength and conditioning machines and free weights, you’ll give your body a great variety of exercises, which challenges you and helps your body perform at its peak day after day.

When you feel like your regular weight-lifting regime simply isn’t living up to the perks of kettlebells, it’s okay to step away from the dumbbells for a little while. Just make sure your love of kettlebells doesn’t encourage you to call all other weight-lifting machinery useless.

– Jim Mahan owns and operates Absolute Self Defense and Fitness in Killeen Texas. A lifelong martial artist, he is the author of 15 martial arts and fitness DVDs, runs the Combatives Group training center, and is a Master Trainer of The Self Defense Black Belt Program (TM) and Fighting Fit Boot Camp (TM). You can contact Jim at 254-247-4999 or at Killeen Fitness.com.

Fall Fitness challenge ends tomorrow! Teams and Individuals will see the results of their labors! Come cheer them on. Weigh in’s begin at noon… Remember no other classes on Saturday.

Back to normal schedule tomorrow. Sorry for the short notice.

Hey There! Our Buy Texas Deal ad has a error on it that wasn’t changed by their staff.

It should have the notice that it is for new members only or people who were members

prior to September 2011. Thanks for helping us pass the word

Pictures to come!!!

Tips to keep you safe while exercising with high blood pressure.

Are you at risk?

Consisting of two numbers, your blood pressure is a measure of how hard your blood pushes against your arteries when your heart is beating (this is the top number, systolic blood pressure) and when it is resting (the bottom number, or diastolic blood pressure). Ideally, your blood pressure should not exceed 120/80 millimeters of mercury while resting. If you live with high blood pressure, you may fear exercise, as lifting weights, running, swimming, and other activities can temporarily raise your blood pressure. However, having high blood pressure isn’t a license to stay out of the gym.

Here’s what you should know to exercise safely, even if your blood pressure isn’t in tip-top shape.

Start Easy

Afraid of pushing yourself too hard too fast? There’s nothing wrong with a little caution – especially if you’re planning to exercise with a pre-existing condition, such as high blood pressure. Instead of going full force at the gym and then running three miles to get home, start out with a short walk, a light jog, or a gentle workout in the gym.

As you begin to know how your body responds to exercise, you can push yourself a little harder and longer. Just be careful. Unless you take other active steps to keep your blood pressure in check, you could suffer a sudden spike in blood pressure that could be extremely dangerous.

Don’t Stress

To get the maximum benefits of exercise, you’ll need to stress your body. However, you should be careful to avoid exercises that put sudden and intense exertion if you have high blood pressure. Some of these exercises include heavy weight lifting, push-ups, pull-ups, and even strenuous digging in your yard.

Already in pretty good shape? Been exercising a while in an effort to improve your high blood pressure? Your body should be prepared to withstand the added stress of intense exercises. But before launching into these strenuous and demanding exercises, speak with your physician or an exercise professional to ensure your safety.

Make It Routine

Want to put yourself at risk for dangerous surges in blood pressure at the gym? Then only go every once in a while, and work out as hard as you can. Prefer to keep your blood pressure in check and help it improve? Then you’ll need to get to the gym at least three times a week for 30 minutes at a time.

Have lots of life to take care of and feel the urge to skip out on your workout here and there? Fight the temptation! With each visit to your local gym, you burn off calories and help your heart beat better. And when your heart is working as it should, your heart requires less effort to push blood throughout your body. Ultimately, this leads to something you’d love to achieve: lowered blood pressure!

If you’re doing everything right by spending enough time in the gym, following a wholesome and nutritious meal plan, taking the advice of top coaches and getting plenty of rest, you’re not maximizing your full potential until you incorporate mental training. Mental training is what divides great from exceptional. To be physically outstanding you have to train your brain. It’s the one thing that even very committed athletes and exercise enthusiasts often overlook. Mental preparation and attitude before and during training are what gets you through a 20 mile run in the rain and beating your best time.

Whether you’re seriously committed to developing muscle and definition, want to be a better basketball player or perfect your golf swing, you must include mental training. The more competitive you become, the more important your mental game becomes. Tiger Woods visually rehearses each aspect of his swing prior to picking up his club. Like your physical skills, your mental skills will improve through practice. If your mental game needs strengthening, it’s time to give your mind a workout.

Mental training can:
Increase motivation
Strengthen your focus and concentration
Tap your unconscious
Find your ideal “psyched up” state
Sharpen your imagery and mental rehearsal
Build mental toughness

Mental training will help you develop the outlook and skills you need to succeed as a recreational exerciser or a professional athlete. Some of our most outstanding and ageless athletes rely on mental training, including all-time great Michael Jordan. You can incorporate mental exercises into a physical workout by learning, developing and practicing specific psychological techniques.

Some of those techniques include:

Short- and long-term goal setting This can be as short as each workout and even each set. Goals should be specific, measurable, action oriented, realistic and have a deadline. Those who fail to plan, plan to fail. Having clear goals in your mind gives you a mental picture of the outcome you aspire to, helps to keep you on track and moving in the direction you desire.

Positive thinking and affirmation Having sayings in your head that are rehearsed will be critical when it comes time to dig down deep for the physical ability to perform. Phrases like “If it’s going to be it’s up to me”, “I am unstoppable”, and “I am a champion” can be the difference in pulling through when the going gets tough.

Performance profiling – Mentally rehearse and visualize exactly how you will perform throughout your event. Picture the positions your body will be in, how efficiently you will be breathing, the strength in your legs, the balance of your torso, the postures necessary to successfully perform and so on. There is a proven transfer from the mental to the physical.

Motivational strategies Know what makes yourself tick. How are you inspired? Where does your competitive drive most thrive from? Know precisely what to say to yourself when you are called upon to perform.

Relaxation and complete breathing Regardless of if your event involves a team or is done solo or if it requires gross or fine motor skills, the use of breathing for relaxation and concentration can keep you centered and in control of your and your opponents moves.

Attention control techniques – If you find yourself becoming physically or mentally challenged, having a technique to regain you focus can quickly change your state and put you back in the game performing your best. For example, you may see a pitcher adjust his cap as part of a ritual to refocus solely on the upcoming pitch rather than become lost in the stakes of the entire game.

Self-coaching You can be your own worst enemy, or your biggest fan. When you are called upon to engage your physical skills, become your own internal coach. Use the best advice given to you by coaches as well as your own good judgement.

Just as you train your muscles by lifting weights, you can develop mental skills by practicing them diligently and consistently. You can build the body you’ve always wanted and perform at your best when you harness the power of mind and muscle.Many successful athletes have described their best performance as a time when everything seemed to flow. Their movements seemed automatic, and they were completely focused. Usually this experience was accompanied by a strong sense of confidence and being in control. This experience is described by sports psychologists as the “ideal performance state.”

To get into an “ideal performance state,” you need to first improve your performance through mental strategies that help you overcome obstacles and refine your workouts. The process also involves dealing with the pressures of competition, finding ways to increase satisfaction and enjoyment and promoting healthy self-esteem. Mental training can also provide assistance with injury rehabilitation. When injured, you can take a more active role in your healing processes by engaging both your conscious and unconscious mind to restore a sense of wholeness and health. In a fascinating experiment, researchers at the Cleveland Clinic Foundation discovered that a muscle can be strengthened just by thinking about exercising it.

For 12 weeks (five minutes a day, five days per week), a team of 30 healthy young adults imagined either using the muscle of their little finger or of their elbow flexor. Dr. Vinoth Ranganathan and his team asked the participants to think as strongly as they could about moving the muscle being tested, to make the imaginary movement as real as they could. The little-finger group increased their pinky muscle strength by 35 percent, compared to a control group that did no imaginary exercises and showed no strength gains. The other group increased elbow strength by 13. 4 percent. What’s more, brain scans taken after the study showed greater and more focused activity in the prefrontal cortex than before. The researchers said strength gains were due to improvements in the brain’s ability to signal muscle.

Try the following exercise as an example of the power of mind/body training. Close your eyes and concentrate on your physical performance. Be acutely aware of the space you occupy as you visualize your legs, chest, back, hips, neck, breathing, etc. As you explore your physical movement, connect with your breathing and release all unnecessary tension out of your muscles. Discover the increased focus you develop. Visualize yourself performing, relaxed and powerful. It’ll take practice to clear your head of “noise” and implement mind/body training. Through enhanced awareness of your body, you will be able to perform more efficiently and reach desired goals sooner. Ultimately, using mental training will increase your performance and keep your body young.