A Workout To Put a Smile On Your Face

By Jared Rice MS RD HFS

What would you say if I told you I knew of a workout that might make you feel like a giddy schoolgirl (or boy)?


I don't imagine you can relate to that feeling during your standard gym routine. Seriously though, this might be the most fun you'll ever have at 75% of your max heart rate. I'm talking about Rebounding, otherwise known as jumping on a trampoline. Did you know it's an Olympic sport?


Don't be misled; rebounding is not some groundbreaking new discovery. Ever since NASA scientists began studying the use of trampolines for accelerated training of astronauts (muscle and bone fitness tends to deteriorate rapidly during extended periods of weightlessness), we've known that rebounding can be a very beneficial form of exercise. They published a study in the Journal of Applied Physiology showing that under certain conditions, jumping on a trampoline was more efficient for stimulating cardiovascular fitness and bone health than running! In addition, rebounding promotes increased core strength, stability and balance while stimulating lymphatic movement for enhanced immune function. Finally, it triggers the release of endorphins, which induce happiness and boosted mood, rendering it nearly impossible not to smile.  And if you're so inclined... to feel as happy as a schoolboy!



Just because we may not be able to do a Half-in, half-out triffis  like 2008 Olympic gold medalist He Wenna of China, doesn't mean that we can't have fun and get a great workout on a trampoline. New trampoline gyms are popping up around the country, some with wall-to-wall (and up-the-wall) trampolines for hours of fun! Well, minutes may be more realistic. It's quite tiring. Alternatively, there are rebounder group exercise classes or you can buy your own small rebounder for home use. They are relatively inexpensive and come with stability railings for balance. Just jump for a while or follow along with an exercise video. Try not to smile... I dare you.


Be sure to consult your physician for approval before trying rebounding or trampoline jumping.

Fitting in Fitness:15 seconds to 5 minute Workouts!

By Heather Calcote RD

The single most common barrier to consistent exercise is “finding time”. Each individual has a unique struggle in deciding where and when to fit in anything from a 10 minute walk to a 60 minute fitness class. Chores of daily life often take priority, and we either find a total lack of motivation to change the day-to-day routine or the lack of knowledge how to do so.
Well, there are a lot of ways to get creative with the time we’re allotted in one day! As the norm has shifted to include longer work days, hours spent on technology (smart phones, laptops, TV, etc.) and a yen for quick solutions to obstacles, fitness enthusiasts have come up with an answer for each of us!  


Check out the web sites & tips below for how to fit in anywhere from 15 seconds to 15 minutes (or more!) of exercise, everyday:


Make a plan - Literally schedule a workout in your planner, on your daily agenda or in your online calendar!


Line up new tunes – If music gets you excited, pumped up or simply “in the zone” for exercise, create new playlists for each workout to keep things interesting. Pick a favorite tune that’s anywhere from  


2-4 minutes long, put it on and do jumping jacks, lunge back-and-forth across the room, or just dance for the entire song.


Lay out the gear – Whether you’re in for a morning or evening workout, lay out all of the clothing and gear you’ll need ahead of time (at night before bed, or in the morning before leaving for work). Put a yoga mat and/or some free weights near your bed as a reminder to do some stretching, or simple weight-lifting sets or a brief home yoga session.


Fit in Family time, too – play an active game with the kids inside or outdoors, take them on a walk or bike ride around the block, or maybe practice their sport with them! Incorporating family members with activity not only sets a great example of prioritizing health, but it’s a great way to bond and spend time together.


10-minutes – That’s all you need to:

Go for a quick walk, jog or bike ride
Do 4-5 sets of 10 push-ups
Stretch & Do a yoga and/or pilates sequence
Do 10 push-ups, 20 sit-ups, 30 squats and 40 jumping-jacks

If you’re looking for a more structured approach to your quick at-home or at-work exercise breaks, these sites provide daily tips and ideas! 


Nano Workout
Started by a Swedish “Industrial Designer”, fed up with the lack of time in his schedule for a quality workout, this series works for anyone who struggles with the time management of exercise! His overall goal is to simply utilize his time more efficiently, but in doing so he has created exercises that you can do anytime, anywhere.


“Nano Workout is not a exercise program but more of a mindset. It’s a way to illustrate that there are other ways to get your daily portion of exercise than just by going to the gym." Joakim Christoffersson


Today’s Movement
Denver Gym owner and fitness ambassador, Chris Lindley, began this video series to get people moving every day. Every day, a new clip is uploaded to the site with a simple, short workout. They are designed for people of “any age and at any fitness level.” There is no equipment needed, as you do exercises that are easy to learn, but including just enough of a challenge to “build strength and tone your muscles”!


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The list of ways to “fit in fitness” is long, these are just a few ways to get in exercise, every day. If you have a tip, trick or website to share, feel free to chime in!