Workout Wednesday Poll: Should You Have Different Shoes for Different Types of Workouts?

Happy Workout Wednesday, fitties! :)
Today's WW post isn't a workout, but it's a common question in the fitness world these days: should you have multiple pairs of workout shoes if you do multiple types of exercise? I get asked this question so often...but there isn't one set answer. Just like one brand of running shoe isn't perfect for every runner, the same answer to this question may not be a good "fit" for everyone. So how can you know what YOUR answer is? Well, first we need to look at what types of exercise you do.
For example, let's say you're primarily a runner, and also lift weights a couple times per week...do you need different shoes? Most likely not. Now switching gears, let's say you're a cardio queen (or king) that alternates between the elliptical, stair stepper, and treadmill, who occasionally throws in a cross-fit class. The verdict for you? Get a second pair. How can you know, though? What is your situation is different from either of these? No problem...here's the bottom line and my rule of thumb when it comes to workout shoes: if both/all of your exercise routines are upright mileage based (think running, walking, hiking, even elliptical), definitely have 2 pairs. However, if your workouts are 1 type of primary cardio (i.e. running) and 1 type primary strength training, then you don't necessarily need a second pair (unless you're simply a workout shoe junkie and can't seem to have enough sneakers...like me...hey--there are worse addictions!). In addition to having different shoes for different workouts, many running coaches even advise having two pairs of shoes that you alternate between on a regular basis--regardless of cross-training or alternate workouts, for the sole reason that each pair will last longer. You literally buy two pairs of the exact same shoe at the exact same time, and alternate between the two pairs (say, weekly). The more you switch up your shoes during your workout week, the more life you'll end up getting out of all of them. And, as mentioned above, this goes for more than just running.
I'll use myself as an example: I run 5 days per week and cross-train on the elliptical once per week, in addition to lifting 3 times per week and HIIT 3 times per week. I have one pair of running shoes I wear for my runs and my lifting sessions, and one pair I wear for my XT and HIIT sessions. I've been doing this for a few years now, and have definitely noticed better life span in my shoes because of it.
Now, if you're reading this and going, "Hold up now, Anna. ONE pair of running shoes is expensive enough...how will I buy TWO pairs all the time?!" My sentiments exactly...at the beginning. Remember how I said you can, in some cases, get DOUBLE THE LIFE out of your shoes when you alternate between two or more pairs on a regular basis?! Well, there's your solution: you're not spending any more money than you normally would be...LESS, even! Yes, it's more money up front, but you'll end up saving money in the long run.
Now what kind of shoes do you need? Well, if you're a hard-core runner (or really a runner at all), you should without a doubt get fitted at least once for a good, solid pair of true running shoes. After I recovered from my stress fracture in 2012, I went to my local running store and got fitted for a really good pair of shoes, per my Physical Therapist's suggestion...and it was one of the best decisions I've ever made. They matched me with my beloved Mizuno Wave Inspire running shoes, and I fell in love instantly! I'm now on my 6th pair of these babies...they're the only shoe I'll run in!

My beloved Mizuno Wave Inspire running shoes...in the color I'm currently running in! 

As far as the cross training shoes go, you've got two options. Option 1: when you hit your mileage limit on a pair of your running shoes, simply switch them to your XT shoes. Option 2: buy a much cheaper pair of general workout/athletic shoes of your choice from a non-specialty (and thus, non-EXPENSIVE...think $70 or so) store for your alternate workouts. This one is not as thrifty as option 1, obviously, but your XT shoes can double as "fashionable athletic shoes" that you can wear around town (think grocery shopping!).
I've done both of these options and have had good success with both.

My current pair of "XT/alternate workout shoes": simply a pair of cute New Balances I got from a department store!

In summary, it really doesn't matter which route you go...just make sure you're rotating your shoes in some way--feel free to come up with your own method and way of doing it...see what works for you! Just make sure you are, truly and diligently rotating your shoes. I cannot stress this enough. After one round of alternating your shoes, you will be amazed--6 months after you purchase the shoes, when you would normally have to fork out another $120-$150 bucks for another pair, your shoes will just barely be worn...and you'll be a believer for life!

Think you wanna try my method? Let me know! Comment on the post, shoot me an email (my email can be found on my page, "Link up with TFVG!"), or send me a message on my Facebook page (Facebook.com/thefitveganginger). I'd love to connect and keep up with you on your new shoe experiment! 

Until next time, fitties. Have a wonderful Wednesday...and stay healthy! :)

~Anna, 

"The Fit Vegan Ginger" 

Fitness Friday!: The Top 5 Fitness Trends...and if you SHOULD or SHOULDN'T be doing them!

Hey, fitties! Happy Friday...or, as I prefer to call it, "FITNESS FRIDAY!"
In today's post, I'll be analyzing the top 5 most popular fitness trends of late, and whether you should add these things to your fitness routine or not.


Fitness Trend #1: Wearable Fitness Trackers and Watches

My beloved Garmin Forerunner 10! (And my morning run stats...)

Fitness watches have been up and coming for a while now, but with the release of the amazing new Apple Watch recently, the market for 24/7, portable fitness trackers has skyrocketed. But what's so great about these pricey little gadgets? And should YOU be wearing one?

Pros

• Great for runners--makes tracking distance SUPER easy! Many fitness watches save your route also, so next time you can run the same path and STILL FIND YOUR WAY BACK HOME! :)
• Eliminates the time-consuming process of manually tracking exercise
• Tons of different brands and options, each with different features...meaning there's a watch for the total newbie, as well as the ironman triathlete.

Cons

• Price. Although you definitely get what you pay for, expect to spend upwards of $150 if you really want a good quality watch.
• Bulk. This one is only half true, I confess. There are definitely ski and trim watches out there, but let's be realistic--the bigger the watch, the more it can do.
• Can "lock you in". I would have to say the biggest downfall when it comes to fitness watches is many times, people lose the joy of their workout or run by obsessing over the stats during the run/workout. I remember a particular friend of mine who had just purchased her first fitness watch. We went for a "fun run," but she was obsessing the whole time about falling behind her "ideal pace" and having her watch beep at her. Not fun.

Bottom Line

I really do love my Garmin. It's lasted very well (I'm going on 3 years with mine!), and really helped me in my running goals. I avoid the "lock-in" to my watch by picking one run per week where I INTENTIONALLY leave my watch at home. This enables me to focus simply on the joy of my run, and prevents me from being so focused on distance, pace, etc. So my ultimate opinion on this trend? I say YAY!

Fitness Trend #2: Minimalist Shoes/Footwear

Vibram 5 Finger Minimalist Shoes

Minimalist shoes. I think you either love 'em or hate 'em. Here's the deets, peeps.

Pros

• Great for building ankle and foot strength
• CHEAPER THAN REGULAR RUNNERS!
• Can be worn at other times

Cons

• They're ugly. This one is a matter of opinion, but I'm going with ugly.
• Can cause foot and ankle injuries if you don't work up to using them
• Don't last as long as regular running shoes

Bottom Line

Honestly, this one truly comes down to personal preference. For me, I avoid minimalist trainers like the plague...I have a history of foot and ankle injuries, and quite frankly, these terrify me. However, that being said, I have a TON of running friends who have tried minimalists and fallen head over heels in love with them, saying their times have improved, their feet have gotten stronger, and they can run longer without getting blisters. It really comes down to your body structure and what you prefer (and what terrain you run on...I don't recommend minimalists for trails...ow...)

Fitness Trend #3: Smartphone Exercise Apps

I love my 12 minute athlete app!

So many apps...so little time!

Pros

• Easily accessible on any smartphone
• Portable workouts, all stored in your phone (no bulky notebooks here!)
• Lots of different exercise options (yoga, HIIT, pilates, kickboxing, running, etc.)

Cons

• The good ones cost money...although typically no more than about $5 (my 12 minute athlete app was $2.99! Not bad considering I use it every day!)
• Impersonal training advice. While apps are great (no arguing there!), nothing beats the one-on-one interaction with a real personal trainer. Apps can't answer your exercise questions or analyze your form!
• Same workouts over and over (unless you upgrade your version...which costs MORE money...)

Bottom Line

I definitely, DEFINITELY love my workout apps (plural. I have WAY TOO MANY.). However, apps definitely don't replace personal trainers. As wonderful as technology is, there will always be a demand for human beings! (THANK HEAVENS.)

Fitness Trend #4: Sport-Specific Training

Sport-Specie Training

Sport-specific training is a relatively new trend to the fitness world. Basically what it is is exercise that is specially formulated for each individual athlete, based on what their primary sport or form of exercise is. So, if you're a rower, you would have a workout plan that is primarily focused on strengthening the muscles associated with rowing workouts.

Pros

• Proven to be effective with athletes of all ages
• Motivating for young athletes to exercise outside of their primary sport

Cons

• Doesn't prevent injury: by only focusing on the muscles that are already stronger than other muscles, athletes can start overcompensating for the less-srenthened muscles, ultimately leading to injury.

Bottom Line

Don't get me wrong, I love the idea of cross training for sport-specific athletes. However, this isn't really true cross-training. By only working out the muscle groups athletes are already working out, they almost totally defeat the purpose. The best exercise approach for a competitive/sport-specific athlete is a total body workout 2-3 times per week, in addition to their regular training. Head to the gym for a full-body lifting session, followed by 30 minutes on the bike/elliptical/treadmill, depending on your primary sport. 

Fitness Trend #5: High Intensity Interval Training (HIIT)

HIIT me baby, one more time!

You guys already know how I fell about HIIT training...it was, well, "love at first sweat" for me! Here's why...

Pros

• Super quick workouts: the average HIIT workout is no more than about 15 minutes...TOPS!
• Super effective: By combining short bursts (about 30-50 second intervals) of insanely high intensity exercise and even shorter bursts of rest or low intensity exercise (10-30 seconds), HIIT literally makes you a calorie burning machine! Your body doesn't have time to slow down, so you force your metabolism to catch up!
• Proven to shed fat while building lean muscle. I've always struggled with gaining muscle. But when I started HIIT training, BOOM BABY! HELLOOOOOO MUSCLES!

Cons

• Not many...unless you're a wimp ;)
• Be prepared to work...HARD. Although these workouts are short, they are PAINFUL to put it lightly. 12 minutes of death, anyone?!
• Can be discouraging for a fitness/workout newbie. Because these workouts have SUPER short rest periods, someone new to the whole exercise thing can easily get discouraged. HIIT is no joke, people! It's hard! 

Bottom Line

I love HIIT. Like, love affair love. But the majority of HIIT workouts available on the internet are geared towards those who have been exercising for some time, and developed fairly good cardiovascular endurance already. So what's the alternative for newbies? Simple. DEVELOP YOUR OWN HIIT ROUTINES. Seriously! It's super simple...I do it all the time, just for kicks! 

Simply pick your top 5 fave HIIT exercises (ones you've already mastered), followed by the longest work/shortest rest period combo you can manage (for example: my top 5 fave moves: burpees, rockstar jumps, slip jump lunges, dive bomber pushups, V-ups. My longest/shortest interval set: 50 sec. work: 10 sec. rest). After that, pick the length of your workout (I like 15 minutes, so with a 50:10 interval set, combined with my 5 moves, I would do this whole set 3 times). THAT'S IT! Not only is it perfect for your fitness level, but IT'S FUN! Gives you an opportunity to get creative!

Still not sold on the whole "develop you own workout" thing? No problem. Shoot me an email at thefitveganginger@gmail.com and I'd be happy to help! 

Well there you have it, guys. The top 5 fitness trends of 2016. Now comes the fun part...deciding which ones you're gonna give a go!

Until next time, fitties :)

Xoxo, 

Anna, "The Fit Vegan Ginger"

EXTRA! EXTRA!: Be sure to keep your eyes out for my first recipe ebook, coming at the end of April! 

WORKOUT WEDNESDAY POST: My favorite HIIT workout!

So a few days I told you guys I was going to start writing some posts about fitness and health, in general, instead of just posting recipes. This is one of the ways in which I meant that! Every Wednesday will be "Workout Wednesday": I'll post a new workout sequence that I've developed and enjoy doing in my own exercise routine!
And what better type of workout to start with than HIIT, aka "High Intensity Interval Training." HIIT combines short bursts of very high intensity cardio with periods of low intensity cardio or rest. HIIT is a great option for when you're in a time crunch, but still want to get a thorough workout in: because  it's interval training, it's up to 60% more effective at burning calories than steady cardio...perfect for when you're in a hurry! Additionally, if you're like me and have to be completely DRENCHED in sweat to feel like you got a good workout, then fear not: you will be DRIPPING by the end of a HIIT session!
When I first started HIIT training 3 years ago, I looked to different websites and fitness sources for workouts. But the longer I HIIT trained, the more confident in my own ability to create my own specialized HIIT workout! And when I got my Personal Training certification in Summer 2014, I had no reason NOT to create my own! I've found I like making up my own sequences even BETTER than finding ones to do online--I can personalize them in such a way that they target the muscle groups I need to work on in particular, and focus less on the things that are already my strengths.
Convinced? HIIT really is quite fun, and an awesome workout. Try out my short sequence to test out the HIIT waters, and then get creative and start making up your own routines! I guarantee you'll have fun and get a great workout at the same time! :)

When I'm pressed for time and don't have time for my usual 1-hr cardio sash, I love HIIT workouts!

           

My Favorite HIIT Workout

Directions: Set an interval timer with a 50 second interval and a 10 second interval. Do each move (listed below) for 50 seconds, followed by 10 seconds of rest. Repeat sequence 3 times, for a 15 minute workout.

1. BURPEES (also called squat thrust)
2. Crunches *TFVG FIT TIP--keep your chin off your chest, to protect your neck!*
3. Switch jumping lunges (stand in a lunge position and bend knees deeply into a lunge. Spring up powerfully and change legs, finishing with opposite leg in front. Repeat.)
4. Oblique Twist Crunches/Butterfly Crunches
5. Mountain Climbers (Brace yourself in pushup position and alternate bringing one knee into chest and switch, bringing opposite knee into chest as if you are "running" in pushup position.)


There ya go, guys! Your very first HIIT workout. Hope you enjoy!
~TFVG