This month as a Yahoo! Shine Get It Guide Guru, I was given the task to review four different exercise video DVDs. You can read my review at You’ve gotta move it! My review of 4 fitness DVDs.

I reviewed these exercise video DVD workouts:

• Kettlebell workout DVD with Bob Harper – my favorite exercise video DVD. Note: this is the GoFit DVD and kettleball set you can buy at Target. It's not the video available at Amazon.
• Jackie Werner Crunch-Free Xtreme Abs – This was my second favorite exercise workout video as it really worked my core. It could have used a better warm up and cool down though.
• Zumba Fitness Total Body Transformation System – I didn't care for this exercise video DVD set as I’m not much into dancing and Latin music. But if you are, then go for it. It's a nice set for the money.
• INSANITY Fast & Furious: 20 Minute Maximum Fitness Results Workout – This exercise workout video was way too advanced for me. Even the other Get It Guide Gurus thought it kicked their butts and thought it was too strenuous.

My other Get It Guide reviews

• This cynic’s guide to this season’s popular children’s toys
• Levi’s or Lee jeans? Flip a coin!
• The latest celebrity fragrances — my personal review

What’s your favorite exercise video workout?

What’s your favorite exercise video DVD workout? #getitguide is a post from: This Mama Cooks! Stop by for more healthy recipes!

Earlier this week, I reviewed the Fitbit and how it could inspire you to be more active. I just got word from the folks at the Fitbit company that they’re providing me with one Fitbit tracker to giveaway here at This Mama Cooks! On a Diet.

To win all you have to do is share how you’re getting more active this summer! See below for details.

How to win a Fitbit Tracker

I’m giving away ONE Fitbit Tracker, which includes the Fitbit Tracker, base station and software. It helps you track your physical activity, sleep, mood, allergies, and food online. This includes the Fitbit Tracker, base station and software and online access.The retail value is $99.95.

Giveaway closed. Congrats to Tina R.!

Here’s how to enter to win:

1. Share how you’re getting more active this summer! Include your name, email address, and blog URL (if you have one) in the comments below for ONE entry.
2. If you have a blog or giveaways listing site/post/page, feel free to post about this contest on it for ONE additional entry.
3. Sign up for This Mama Cooks! Review’s RSS feed for ONE additional entry.
4. Sign up for my enewsletter for ONE additional entry.
5. Spread the word about this giveaway by submitting a link to this post on Twitter for ONE additional entry. You must leave your Twitter username in your comment so I can check.
6. If you have done any of these activities you MUST come back here and leave a comment telling me what you did. I will be checking!
7. Maximum amount of entries at This Mama Cooks! is FIVE – leaving a comment here (1), posting about it on your blog or giveaways listing site (1), signing up for my enewsletter (1), signing up for my RSS feed (1), and using Twitter (1).
8. You have until midnight MT on Monday, July 25, 2011 to enter.
9. ONE winner will be chosen at random.
10. You must be willing to send me your full name, mailing address and phone number so I pass your info on to Fitbit so they can mail out your Tracker.
11. I’ll announce the winner on this blog. I’ll not share your mailing info with the public, just your name. If you have a blog, I’ll link back to it when I announce the winner.

The giveaway is valued at approximately $99.95 and is only open to legal residents of the United States 18 years of age and older. No purchase required. Up to FIVE entries per person. ONE Fitbit Tracker will be given away. Void where prohibited by law. By submitting your name and email address, you agree to receive relevant promotional emails and contest follow up communications from This Mama Cooks! On a Diet in compliance with my privacy policy and giveaway rules.

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Disclosure: Fitbit provided me with a Fitbit Tracker to give away. All opinions are my own.

How are you getting more active this summer? {Fitbit Tracker giveaway} is a post from: This Mama Cooks! Stop by for more healthy recipes!

Starting today, iVillage is partnering with the President’s Challenge Program to help 1 million Americans get active – the Million PALA Challenge (MPC). I learned about this terrific program from Shellie Pfohl, the Executive Director of the President’s Council on Fitness, Sports, & Nutrition who I heard saw speak at the Fitness & Heath Bloggers Conference a few weeks ago.

The MPC is offered by the President’s Challenge, a program of the President’s Council on Fitness, Sports and Nutrition. In partnership with the First Lady Michelle Obama's “Let’s Move!” initiative, the MPC goal is to get 1 million Americans to earn the Presidential Active Lifestyle Award (PALA) through September 2011.

To achieve PALA, your goal is to be active at least five days a week for six weeks. No matter how young or how old you are, you can join this program to become more active, so make it a family project! Youth (6-17 years) should get moving for at least 60 minutes per day, and adults (18 years or older) should be active for 30 minutes per day.

For support, you can sign up at iVillage to get:

• DAILY EMAILS  from members of the President's Council on Fitness, Sports & Nutrition like Drew Brees, Grant Hill and Michelle Kwan and chef Dan Barber
• ACTIVITIES  to earn a Presidential Lifestyle Award (PALA)
• CHANCES  to win daily prizes

To learn more go to, challenges.ivillage.com/get-moving, presidentschallenge.org/ivillage or presidentschallenge.org.

Measuring my activity with the Fitbit

In the Getting Started section on the PALA website, it’s suggested that you log your 30 minutes of activity a day. (One hour for kids.) While you can use their free online activity tracker, a more accurate way would be with a fitness tool like Fitbit.

I was sent a Fitbit awhile ago to review and finally started using it last month. I really like it compared to similar devices, like the Gruve that had previously tried. Here’s why:

• Fitbit is a small wearable 24/7 activity monitor tracks your calories burned, steps taken, distance traveled and activity level throughout the day. Unlike the Gruve, you can add fitness activities it can’t detect, like swimming. (Fitbit is NOT waterproof and cannot be taken in the pool.) You just login and report what kind of activity you performed and how long you did it. This makes a huge difference as some seriously strenuous activities, like Pilates, hardly register on the device. By self-reporting your activity, you get a more accurate picture of how many calories you’re burning a day.
• The Fitbit wirelessly syncs with an online profile where you can log nutrition, sleep, physical activity and even mood and allergies to get a complete picture of your health.
• The Fitbit motivates you to take more steps and do more physical activity. I constantly check to see if I’ve been more active today than I was yesterday. It gets me moving more!
• You can update the food diary and your activities with your smart phone, too, with Fitbit Mobile (available for Android and iPhone only).
• It’s very easy to use. You just clip it on your bra or put it in your pocket. It’s so small that no one will know that you’re wearing it unlike those other fitness monitors that strap on to your arm and are hard to hide when you want to dress up or look professional.
• The sleep monitoring is very interesting. It shows how restless a sleeper you are and how much quality sleep you get. While it’s not something I consider necessary to losing weight or improving your fitness, it’s an interesting feature.
• To charge it, you clip it on to a small device that plugs into your computer’s USB port.
• It’s affordable at $99 with free standard shipping. You can purchase online coaching and in-depth data analysis for an additional $49/year.

When private activity goes public

There’s a community aspect to Fitbit, which I haven’t used. There was also some controversy early this month about privacy of self-reported activity. It seems that people were reporting their sexual activity – and those reports were searchable – you could find out who was having sex and when. Ooops!

According to Kasmir Hill on her Forbes.com blog:

To limit the exposure, the company has currently hidden all activity records on Fitbit.com, no matter what the user’s current privacy settings are. (I can’t see any of my old records, even privately.) Fitbit also contacted Google, Yahoo, and Bing to get the sex stats removed from search engines.

Good to see that the company responded so quickly. Personally, I had nothing to worry about since I didn’t realize you could report sexual activity. I’ll be doing that from now on. Every calorie counts, I guess!

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Disclosure: Fitbit sent me one of their fitness tracking devices to try out to facilitate this review. All opinions are my own.

Fitbit review: helping you meet iVillage’s Million PALA challenge! is a post from: This Mama Cooks! Stop by for more healthy recipes!

My husband and son are avid golfers and they’re getting my daughter, Lucie interested in playing golf, too, this summer. (Having a set of really cool, pink clubs from Santa certainly helped.) That’s why I wanted to share with you that not only is July Family Golf Month, but this week (July 4-11) is Take Your Daughter to the Course Week.

PGA/LPGA Professionals at golf facilities in your area are offering special events, rates and programs to families in July and throughout the summer, making it a great time to try out the game and spend quality time as a family.

During Take Your Daughter to the Course Week, over a thousand courses nationwide offer a free greens fee to young women accompanied by a paying adult, making it a great opportunity to take daughters, granddaughters or nieces to the local course and introduce them to playing golf. Many facilities also host special promotions and a free clinic during the week.

The updated list of Family Golf Month events can be found at PlayGolfAmerica.com.

Why golf is a great sport for children and the whole family!

Suzy Whaley, a PGA and LPGA Professional, is one of the nation’s most acclaimed golf instructors and public speakers. Here are her tips and reasons why you should play golf as a family and how to get your family and children started in golf.

• It provides uninterrupted family time outdoors and is also a great way to spend quality time with your family (and friends!)
• It’s great exercise in a beautiful setting. Studies show that walking the golf course reduces levels of bad cholesterol, burns calories, prevents heart disease, and helps oxygenate the body and improve posture.
• Golf helps children learn how to focus and teaches great life lessons - respect, integrity, sportsmanship, camaraderie and problem solving.
• Golf’s a great business tool for networking for when they get older – for both boys and girls!
• Golf is a game for a lifetime and can enjoyed by the young and old. How many other sports can a parent, child and grandparent participate in together?
• Golf is a non-contact sport and does not require a great deal of athletic prowess.
• Many golf facilities offer discounted junior rates and discounted “locals only” rates, making it an affordable family activity.
• It’s fun!

Ways to get your family to start playing golf

• Visit PlayGolfAmerica.com to find family programs in your area.
• Contact your local PGA of America Section at PGA.com for a list PGA Professionals in your area.
• Contact your local parks and recreation departments for children and family programs.
• Visit your local public golf facility and gather information on their children and family programs.
• Enroll your children in the “Golf in Schools” program if they are offered in your area.

How to get your kids started in golf

• Encourage your children to hit balls with you at the driving range.
• Make golf a family activity.
• Watch or attend a golf tournament together.

Why This Mama Cooks! loves golf

• I’m not a golfer, so playing golf gets all the noisy, messy people out of the house so I can get some work done around here.
• It gets the kids outside doing something physical. Plus it lets them spend some one-on-one time with their dad.
• You can play golf even if you’re pretty beat up physically. If your knees are bad, get a cart!
• You can always find good deals on golf, from Twilight Rates to discount coupon books.
• When you’re child is old enough, you can drop them off at the course by themselves to take a lesson and play in a junior league with other kids. Give them a few bucks for lunch so they can hang out even longer. The pros and course staff love having kids around and always keep an eye on them for you. (A cellphone in their golf bag is a great idea, too.)
• High school golf teams – great competitive sport without the risk of serious injuries like concussions from football. Also, if your child is good enough, talk to their coach or a golf pro about applying for golf scholarships for college.
• High school golf team members can usually get local caddying jobs during the summer. Great way to earn money, improve their skills and build a resume.
• Don’t forget the sunscreen, hat, glove, band-aids, bug spray and a water bottle!

July is Family Golf Month – get out and play! is a post from: This Mama Cooks! Stop by for more healthy recipes!

This sounds extremely counterintuitive, but this is actually a fairly common problem. First of all, make sure that the weight you’re gaining is indeed fat and not muscle. You should be able to easily tell if you check your pudge levels regularly – but if not, you can always go to a gym or your doctor’s office and get a body fat percentage test.

Once you establish that it is in fact your body fat percentage that is increasing, it could be one of either two things. The first and most obvious one is that you’re eating too much – this can be caused by you being hungrier because of the physical drain of the workout. If you’re in the habit of eating after a workout, you may tend to eat too fast, which can easily lead to overeating. A good remedy for this is to keep a food journal or to at least pay attention to what you eat… that way you’ll have an idea of what your average caloric intake should be.

Also, an even better method of burning body fat is to not eat for at least three hours after you workout. This span of time, known as afterburn, is when your metabolism is still coasting from its high rate that you achieve during exercise, burning body fat at a much more elevated rate. For example, a 15 minute ab workout can burn around a hundred calories, but if you drink even a medium soda right after (about 150 calories) you’ve not only negated any effect on weight loss that workout had, but added even more calories to be converted to fat later on.

Another possibility is that you could be using your workouts as justification for managing your caloric intake. Whether we realize it or not, we all have times when we indulge ourselves with that slice of cheesecake or Big Mac as we tell ourselves “it’s ok…I worked out yesterday.” At best, this mentality will neutralize any reduction in body fat. At worst, it could be used as an excuse to be over-indulgent, leaving you in even worse shape than before you started working out regularly.

If you’ve done all of these things and you still are gaining weight, then your workout is either ineffective or you have a glandular disorder. In that case, you should stop reading this and call your doctor.

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This post was provided by theflexbelt.com.

Is working out making you fatter? is a post from: This Mama Cooks! Stop by for more healthy recipes!

Are you stuck on trying to figure out some healthy weight loss and exercise gifts for the person who’s trying to improve his or her health, drop a few pounds or improve their fitness? Here are some last minute healthy weight loss gift suggestions. 

Workout Wii games

I adore exercising with the Wii since I don’t like having to drive to the gym. I find that these games are fun, challenging and will make you sweat! All of these would make excellent healthy weight loss and exercise gifts for fitness newbies or more experienced exercisers. 

• If you love EA Sports Active, upgrade to EA Sports Active: More Workouts or  EA Sports Active 2. (Love ‘em all!)
• Loved Just Dance? Get Just Dance 2. (Ssssh, I got this one for the kids this year.)
• For Biggest Loser fans, give them  The Biggest Loser (have it, love it!) or The Biggest Loser Challenge (on my list for Santa).

You might want to look into Wii accessories like a Riiflex 2 pound dumbbell set for Wii, a Wii push up bar or an aerobics step platform for Wii Fit. (I have a similar Wii balance board step platform that I got at Sam’s Club. It came in a set that also included cardio workout gloves and a weight resistance band.)

Gift cards

To the local gym or a dance studio. I recently purchased a series of individual and small group Pilates classes so I can work on strengthening my core muscles. It’s the best investment I’ve made on my back health in awhile.

Also, gift cards for a nutritional or fitness consultation are great, too.

How about a new pair of sneakers?

I’m loving the New Balance Women's WW850 Toning Shoe that New Balance sent me to try out. They’re light and really cool looking. Plus, they’re so comfortable that I wear them around the house instead of slippers. Not sure they’re helping me tone up my legs or rear end, but they’re so nice to wear that I don’t care.

The only thing negative I can say about them is the mesh covering. It’s so light that water will seep through it, so don’t wear them in the rain. Also, the New Balance Toning Shoe “breathes” so well that your feet will get cold if you wear them outside this winter. (Just wear thicker socks, I guess.)

The biggest negative is that the mesh is harder to keep clean than a sneaker with a leather or vinyl upper, so don’t wear them to dig in the garden or paint the house.

The men’s version is the New Balance Men's MW850 Toning Shoe. I also received a review pair from New Balance for my husband to try. He also finds them very comfortable to wear at work.

In the kitchen

Some quick ideas that you can find at your local discount or housewares store:

• a food scale
• a BPA free water bottle
• a set of measuring spoons and cups
• a good lunchbox or bento box so they can bring healthy food with them to work or when traveling
• a smoothie shaker or a blender
• an electric tea kettle to heat water for tea
• a yogurt maker
• a slow cooker

Healthy cookbooks

Finally, here are some healthy cookbooks that I recommend:

• The Best of Clean Eating
• Skinny Dips
• 150 Healthiest 15-Minutes Recipes (review coming soon)
• Too Hot in the Kitchen: Secrets to Sizzle at Any Age by my frequent guest poster, Holly Clegg, along with any of her Trim & Terrific cookbooks
• Master Your Metabolism with Jillian Michaels
• Flat Belly Diet Family Cookbook and the Flat Belly Diet
• Weight Watchers Eat! Move! Play!
• The Mayo Clinic Diet: Eat Well. Enjoy Life. Lose Weight
• The Eat-Clean Diet Recharged
• Healthy Bread in Five Minutes a Day
• The Fix-It and Enjoy-It Healthy Cookbook
• Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why 
• 101 Optimal Life Foods and anything by Dave Grotto

You should be able to find most if not all of these at your favorite local bookstore.

Here’s to a happy and healthy holiday season from This Mama Cooks!

Healthy weight loss and exercise gifts is a post from: This Mama Cooks! Stop by for more healthy recipes!

Since hurting my back and developing sciatica last year, I’ve had to cut back on exercise. Needless to say keeping the weight off has been a challenge – one that I haven’t met. It was time to start working out more often and at a higher level if I’m going to lose the 10 pounds I’ve gained since last winter.

I really enjoy working out with the Wii, so when I was selected by Ubisoft and Clever Girls Collective to be part of the Ubisoft Champions social media program, I was happy to try out Gold’s Gym Dance Workout and possibly add it to my Wii workout routine.

Dance off the pounds with Gold’s Gym Dance Workout

The Gold’s Gym Dance Workout Wii game was developed by fitness and dance experts and is targeted to people who want a dance game specifically dedicated to fitness and weight loss. It features Latin and boxing-inspired dances plus mini-games targeting specific muscle groups.

Like many Wii fitness games, the program is customized from how your character looks to your workout routine. You can build your own circuit program or let the game create one for you. Circuit programs are continuous dancing and mini-game sessions lasting up to 30 minutes. Many of the games are Wii Balance Board compatible as well.

When working out by yourself, you can use two Wii remotes, which gives you extra feedback as you dance and box. However, you have the option of working out with another person, making this fitness game perfect for families, spouses and roommates!

Besides trainer feedback, which shows you how well you’re keeping up with the step and arms movements and the intensity of your movement, Gold’s Gym Dance Workout also tracks your progress. All of your exercise history, including play time, calories burned, and BMI (determined by standing on the Wii Balance Board) is stored in the game so you can track your progress.

Also, a Gold’s Gym® VIP 7 Day Membership Pass included with your game.

My review of the Gold’s Gym Dance Workout

I found Gold’s Gym Dance Workout hard to use. Not because I couldn’t figure out how to play the Wii game, but because the dance and boxing moves are too fast to learn quickly.

I was frustrated because I couldn’t keep up with the dancing, so I tried doing just the boxing games. Well, even though I was picking the easiest boxing workouts, they’re as fast and hard as the dance routines. It wasn’t a lot of fun finding myself stumbling through the workout.

Since feedback is solely through the Wii remotes in your hands, you can get away with not keeping up with all the foot and leg moves – something I found myself doing since I couldn’t keep up. This means I probably wasn’t working out all the muscle groups I should have been using. Even so, I did work up a good sweat and the routines got my heart rate going.

Each boxing or dance routine is only a few minutes. After you finish a routine, you get a break while you view a feedback screen. (You also get feedback during the routine.) I would have liked to have seen a feedback summary at the end of a circuit, because the breaks affected getting into the rhythm of the game.

Besides boxing and dancing, I tried out a few of the mini-games. I had trouble with the jump roping. No matter what I did, I couldn’t do more than a few jumps before getting “tangled up” in the rope and having to start over again. Maybe the game isn’t sensitive or forgiving enough. Or maybe I’m just too klutzy to use it.

I’m going to give Gold’s Gym Dance Workout a few more tries, but I have a feeling that dance games aren’t quite for me. However, if you’re a Latin dance king or queen, this may just be the perfect game for you!

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Disclosure: While Ubisoft provided me with this game to review, the opinions I've expressed here are solely my own and represent my honest viewpoint. Ubisoft, Clever Girls Collective and This Mama Cooks! promote Blog With Integrity.

Gold’s Gym Dance Workout review is a post from: This Mama Cooks! Stop by for more healthy recipes!

I’m always looking for ways to exercise and stay fit and healthy on the road. This year it’s been a challenge with multiple airplane trips. Not only have I gained a few pounds, but I’m tired of being sore and jet lagged after a long flight.

So with another trip on my itinerary, I plan to take advice from EL AL, the national airline of Israel. These wellness tips from the Israeli Center of Pilates help airline passengers stay in shape, relax, and feel fresher during any flight as well as upon landing.

Each exercise can easily be done from the comfort of any seat, without disturbing neighboring passengers. (Well almost, just watch your elbows.) Exercises can be repeated as often as desired but should not be performed if there is difficulty or if pain occurs.

In flight stretches and exercises

BACK BENDS: Fold hands behind your head and stretch upward. Then, slowly roll your head down and around in a circle, rising slowly (and change directions).

LEG JOINT STRETCH: Bring knee to your chest, keeping your back in an upright position. Rotate leg in small circles in each direction. Alternate legs.

SIDE BENDS: Sitting straight up, place your hand on the opposite knee and twist your body in that direction. Repeat the same twist in the other direction.

SPINAL STRETCHES: Link your hands together and stretch your arms overhead. Bend to the right and to the left.

7 more in-flight exercises

ANKLE TWIRLS: Lift your feet from the floor. Outline a circle with your toe tips, moving one foot clockwise and the other counterclockwise. Switch directions.

FOOT PUSHES: Begin with both feet flat on the floor, raising them as high as you can. Then, raise your heels high and keep toes on the floor. Perform this in a continuous movement.

KNEE LIFTS: Raise your leg with knee bent, contracting the thigh muscle (quadriceps). Switch legs.

NECK SWIVELS: With shoulders relaxed, lower your ear to your shoulder and gently move your neck to the right side and then to the left.

KNEE TO CHEST: Bend forward slightly. Wrap your hands around your left knee and hug it to your chest. Hold the contracted position for 15 seconds. Still holding your knee with your hands, lower it slowly. Switch knees.

FORWARD BENDS: With both feet on the floor and belly contracted inward, slowly bend forward and move  hands downward, advancing toward feet. Hold this stretched position for 15 seconds and slowly return to a sitting position.

SHOULDER ROTATIONS: Arch your shoulders forward, upward and downward in gentle circular movements.

10 tips for staying comfortable during your flight

1. Wear loose, comfortable clothing and dress in layers.
2. Wear shoes that you can slip on and off easily or that can be loosened in case your feet swell. Some people bring bedroom slippers or slipper socks to put on after take off – great idea!
3. Drink plenty of water. Bring your own water bottle and have the flight attendant fill it up for you. Bring single servings of powdered drink mix in your bag to add to your water. I don’t know about you, but I drink more flavored water than I would plain water.
4. Reduce consumption of coffee, tea and alcoholic beverages.
5. Avoid heavy meals. Have a light snack every two to three hours.
6. Remove contact lenses and wear glasses to prevent eye dryness.
7. To equalize pressure in the ears, it may help to swallow and yawn.
8. If possible, get out of your seat and walk around.
9. Don’t forget to pack your pain medications in your carry on bag, briefcase or purse.
10. You may also want to look into a no jet lag homeopathic remedy like No-Jet-Lag Homeopathic Jet Lag Prevention Tablets. I’ve used them with some success and felt less tired the day after traveling.

11 chair exercises to help you stay comfortable and healthy on long airplane flights is a post from: This Mama Cooks! Stop by for more healthy recipes!

Today’s guest post by Diane Raymond is about sciatica – something I’ve been dealing with for the past couple of months.

Sciatica…oh what a pain!

If you have ever suffered from sciatica, or lower lumbar problems, you understand the excruciating, sometimes immobilizing pain associated with flare-ups. Often recognizable by an acute pain in your derrière that also radiates down into the lower leg, sciatica can cause muscle weakness, tingling, numbness, and of course, wicked pain.

According to the American Association of Neurological Surgeons, more than 65 million Americans that suffer from lower-back pain, such as sciatica, will have a recurrence of the pain within one year. (American Assoc. of Neurological Surgeons, 2000.) Therefore, seeking medical attention is the first step toward alleviated that nagging pain, as well as preventing its return.

Diagnosing and treating the pain

The sciatic nerve is the longest nerve in the entire body. It runs from the lower back, through the hip and buttocks, then down each of your legs. Its job is to control a variety of muscles in the legs. If a medical professional diagnoses you with sciatica, the direct cause of the problem will often be the first step toward treatment. When you experience sciatic nerve-related pain, the true culprit is actually the pressure being placed on the nerve, rather than the nerve itself.

So to alleviate the pain, you must first relieve the pressure on the nerve. Again, good reason to seek a medical professional, who can determine if the pain is caused by spinal stenosis, a herniated disk, injury, or piriformis syndrome. A professional can diagnose the cause based on where you feel the pain.

For example, do you feel pain from the lower back to the knee? Or, is the pain along the inside of your calf down to the bottom of the foot? Is your pain tingly, or pins/needles? Based on your feedback, a course of treatment may include physical therapy, yoga, Pilates, stretching, and medication, or a combination of any of these.

Generally, exercises that strengthen the lower back and abdominals, improve posture, and increase flexibility in the hip and knee joints (and muscles surrounding them), are targeted. Athletes aren’t immune to sciatica problems, especially if their sport causes tightness in the hips and hamstrings. With this in mind, stretching the piriformis muscle, located deep within the gluteal muscles, is good practice for both relieving sciatic nerve pain, as well as preventing it.

Stretch it out!

To stretch the piriformis muscle, start on hands and knees. Bring your left foot in front of your right knee until the outer left thigh is resting on the floor (knee is still bent) and the left foot is under your pelvis.

Slide the right leg back, keeping the thigh toward the floor as much as possible, until the leg is straight behind you. This will look like the splits, but the front leg is bent underneath you.

Beginners: Sit up straight, pull your lower abdominal muscles in as though you are zipping up pants, and using your arms for balance, hold the stretch for 15-30 seconds.

To achieve a deeper stretch, you can lean forward over the front, bent leg, and if possible, place your forearms on the floor in front of the bent leg.

To achieve maximum benefit from this stretch, do 2-3 sets, holding each stretch for 15-30 seconds.

Practice prevention every day

• When sitting for long periods of time, be sure to stretch every half-hour to 45-minutes.
• If you stand for large chunks of time, try placing one foot on a stool to alleviate the pressure on the spine. Switch feet every 15-20 minutes.
• Make stretching a part of your exercise routine and address muscle tightness as soon as possible with stretches targeting tight/sore areas.
• Stay active. Inactivity can make back pain even worse.

Please check out Diane’s other guest post, How to pick a personal trainer.

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Diane Raymond is the Founder of Blue Sky Gym, a personal training business specializing in outdoor and in home personal training, lifestyle and weight management coaching, workshops and educational resources. She is a noted consultant, workshop presenter and freelance writer. Check out her daily musings about training, health, and personal fitness at Blue Sky Gym blog and Fit Girl in the City. You can also find her on Twitter or Facebook.

Like what you’ve read? Sign up for Diane’s free, monthly E-zine at blueskygym.com.

How to treat sciatica pain is a post from: This Mama Cooks! Stop by for more healthy recipes!

Today’s guest post is by Diane Raymond, an ACE-certified personal trainer. You can check her out at the Blue Sky Gym blog and Fit Girl in the City. I’m thrilled to feature her here at This Mama Cooks!

Pick a Pro!

You’ve probably seen them at your gym – gum-smacking dudes toting clipboards and buff chicks donning a wry, sadistic grin; both focused on a single goal: getting their clients in peak condition. And you’ve probably wondered, “Do they know what they’re doing?” Or “How does all this ‘trainer stuff’ work?” If you have thought about hiring a trainer, but aren’t sure where to begin, or doubt whether the investment is worth its sweat, read on…for not all trainers are pros.

Fitness professionals are trained to help guide you toward your goal, design effective and safe programs that match your abilities and facilitate progress, monitor your progress and offer support and encouragement. The problem is, there are so many fitness trainers today that finding the one that is perfect for you can be challenging. What separates the ‘good’ from the ‘great’? Use this handy guide to select a qualified trainer.

Certification

Having a certification alone does not guarantee quality. These days there are more certifications than trainers (industry experts estimate anywhere between 40 and 400 agencies offer certification.)

Accreditation is important because it helps ensure that professional you’re hiring has the ability to design safe and consistent fitness programs.

NCCA-accredited organizations include: ACSM, ACE, NASM, NSCA, IFPA and The Cooper Institute. For a complete, current list of organizations that pass muster, or have applied for accreditation, visit: www.noca.org/NCCAAccreditation/AccreditedCertificationPrograms.

Trainers are also required to be certified in CPR (cardiopulmonary resuscitation) and first aid.

All certifications should be current. Certifying agencies require trainers to maintain their certification by completing a certain number of continuing education courses every two years. If you are uncertain whether a particular trainer’s certification is up-to-date, ask to see a copy of his/her current certification(s).

Education

A degree in a health/fitness discipline, such as kinesiology, exercise physiology, exercise science, health promotion, or physical therapy gives trainers a sound foundation in the fundamentals of movement, health behavior change, program design, exercise testing and proper nutrition. Look for a BS or MS in a health or fitness-related field.

Training philosophy

Ask yourself: “What kind of shape do I want to be in? What would I like to be able to do that I can’t do now?” Then, find out how your prospective trainer likes to train. For example, if improving functional fitness so that the tasks of daily living are easier is important to you, then hiring a trainer who can help you develop optimal core strength and stability, flexibility and improved range of motion will be a better match than one who specializes in elite body building.

Location

Joe Trainer might be the best in the city, but if he only trains at Club Y and it is 50 miles from your house or office, will you be willing to schlep across town in the pre-dawn hours for your scheduled session? Many gyms have qualified trainers on staff. Start there if training at your gym is the most convenient option for you. There are a number of trainers who will also come to your home or train you outdoors, but be sure to ask if he/she charges more for in-home services, or for traveling a certain number of miles. A growing number of personal training studios catering to personal trainers and their clients are springing up around the country. This is a nice option if you don’t already belong to a gym and want quality time with your trainer without distraction or the curious stares of other gym members.

Client feedback

You wouldn’t hire someone to remodel your home without asking for references first. Follow the same protocol when selecting a personal trainer. Ask current and past clients about their experience with the trainer you’re screening and if the reviews aren’t stellar, move on. There are plenty of quality trainers to select from, once you know what you’re looking for.

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Diane Raymond is the Founder of Blue Sky Gym, a personal training business specializing in outdoor and in home personal training, lifestyle and weight management coaching, workshops and educational resources. She is a noted consultant, workshop presenter and freelance writer. Check out her daily musings about training, health, and personal fitness at Blue Sky Gym blog and Fit Girl in the City. You can also find her on Twitter or Facebook.

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