Fall Has Arrived



It is that time of the year… The weather is changing, leaves are falling off the trees, and the sight of pumpkins and cornstalks have emerged throughout the town. That time is fall. Finally, you can walk outside without immediately dripping sweat or needing a glass of water. Fall seems to be the fan favorite when asking people what their favorite season is. Now, I tend to wonder if that’s because of the cool orange autumn colors shining in your face when you wake up, or the awesome light-sweatshirt weather. Maybe, just maybe, fall is the favorite season because of all the awesome activities you can do outside. The cool weather allows you to get fit, without burning up in the summer heat. I am going to give some suggestions on great activities you can do this fall to stay in shape while enjoying this beautiful season!fall has arrived image

Attend a pumpkin farm

Taking the family out to the local pumpkin farm is a great way to stay active for the entire family. Walk around, find the perfect pumpkin in the field, and observe all the other cool decorations these farms have to offer. In addition to this, many pumpkin farms usually include some kind of corn maze; you can up your cardio while still having fun!


Go kayaking

If you have a kayak, launching the boat into the water right before sunset will be a decision you will NOT regret. The calmness of the water, the sounds of crickets on the shore, and the beautiful scenery around you can put your mind in the perfect relaxed state that is unbeatable. Also, kayaking around any body of water is a great cardio and upper body workout.


Yard Work

Really, I’m suggesting yard work? Yes, yard work. Although it does sound like a chore and something nobody wants to do, but fall yard work really isn’t that bad. Raking leaves into a big pile can help you relive your glory days as a kid once you jump into the middle of pile you just made. Not only this, but I can also promise you that you will make mom or dad very happy…


Now that fall is here, it totally can change your persona. However, don’t allow the season change to change your activity level. There are plenty more fall activities you can engage in, but take this time to enjoy the surroundings and the comfortable temperatures!


|Don’t forget about the little things in life. They tend to have a BIG impact|


-Tyler Kloss




For more information, check out this site!




Types of Exercise for a Balanced Life

When you think of exercise, we all imagine something different, because we are all different! You may imagine strenuous activities such as sprinting or weights — the ones that make you breathe hard, turn flush and drip with sweat. Or maybe you think of jogging or yoga. There is not only one type of exercise, and it is critical for boosting fitness to include multiple types of exercise so you healthy doesn’t become one dimensional. There are actually 4 types of exercise that are important for everyone to include: aerobic training, strength training, balance training, and flexibility training.
4 exercises image
Each type of exercise is important in its own way, and doing all four types is the way to maximize your fitness and prevent injury. But maybe people think they know what they are, some may even have not heard of the term aerobic. Here is a brief overview of what these are and their benefits to them.


Aerobic exercises; such as running, swimming or dancing, are activities that work your cardiovascular system — they get your heart rate up and make you breathe harder. Aerobic literally means “relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. This type of exercise can reduce the risk of cardiovascular disease, type 2 diabetes and high blood pressure, and may even lower the risk of cancer


Strength exercises; such as weight lifting, push-ups and crunches, work your muscles by using resistance (like a dumbbell or your own body weight). This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. Whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.


Balance exercises improve your ability to control and stabilize your body’s position. This type of exercise is particularly important for older adults, because balance gets worse with age. But balance exercises can be beneficial for everyone, including people who have gained or lost a lot of weight or those who become pregnant, which can throw off your center of gravity. These exercises are also important for reducing injury risk. For example, if you sprain your ankle, you could be at risk for reinjury if you don’t retrain your balance.


Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility, and reduce your risk of injury during sports and other activities. There are two types of flexibility exercises: static stretching, in which you stretch a muscle without moving, and dynamic stretching, which combines stretching with movements. So the biggest benefits from stretching is improved flexibility, reduce of injury, and reduced lactic acid in the muscles.


Ideally, you should include all four types of exercise in your workouts. But that doesn’t mean you have to do four separate workouts. You use some exercises together, like strength and balance training. For example, when you squat, you do strength as well as balance. Some workouts, such as yoga, incorporate strength, flexibility and balance exercises. It does depend on age and goals of the individual, but you should really try to do all four types of exercise in a training session.


*Always Proud, but Never Satisfied*





For more on these types of exercises, check out these links:


Aerobic: https://www.livescience.com/55320-aerobic-exercise.html


Strength: https://www.livescience.com/55324-strength-exercise.html


Balance: https://www.livescience.com/55321-balance-exercise.html


Flexibility: https://www.livescience.com/55325-flexibility-exercise.html



In-Depth Answers To Fitness Quiz

In Depth Answers imageOn our Facebook page “Warhawk Fitness”, we recently published a quiz to help you find out if you are ready and have a lifestyle suitable for beginning a workout plan. If you haven’t taken the quiz yet, you can head over to our Facebook page and tackle it; or, click on the link here! Otherwise, detailed answers to the questions, with some other neat resources for you to utilize are below.


Here are the questions from the quiz with a short answer response (instead of multiple choice):


1)  What should you do before going to the gym?

Answer: You should always go into your workout with a plan of attack. For the day, you should have scheduled out what you will do and for how long. This will help you ensure a more complete workout as well as avoid over-training. And you should have a schedule that stretches more than just a day, like maybe a weekly split or bi-weekly, depending on your availability. That will help ensure you are giving all muscles the attention they need.


2)  How long do you stretch and what do you stretch before exercise?

Answer: You need to stretch before workouts to prevent injury AND stretch after workouts to avoid stiffness and soreness in the muscles. There are two types of stretching, Dynamic and Static. Simply put, Dynamic stretching has more movement to it and is more active, the kind of stretching to do before the workout. And Static stretches are stretches that you are holding in place for any given number of seconds and is more relaxing to the muscles, the kind of stretching you do post-workout. You want to do this for more than just the muscles you will be using that day, and typically for about 10 to 15 minutes.


3)  What is proper exercise attire?

Answer: If your gym has no clothing rule, or you are exercising somewhere without a dress code (i.e. outside), then the rule for attire is simple; Dress Comfortably. Wear clothes that are breathable and allows you to move freely and without restriction in any way. Loose clothes can get in the way, and clothes that are tight might cut of proper circulation or irritate the skin. So also wear something that fits properly. Click this to check out details of what to wear for exercise.


4)  What kind of diet do you have?

Answer: This is a question that would have a very specific answer depending on the goals of the person. Generally speaking though, once you have a goal picked out, then you tailor your calorie and water intake to that goal. This Calorie Calculator will assist you in telling you what the number calories you should have (with height and weight information) daily to obtain your desired goal.


5) How much water do you drink a day?

Answer: Similar to the last answer, it is a question that would have a specific answer to it depending on the person and goals. However, with water intake there are some more broad rules you can go by. For example, the 8×8 rule, or 8 glasses of 8 ounces of water is ideal for the average adult person. And depending on how active you are, it may be more, but likely not less.


6)  Have you consulted your doctor or physician?

Answer: Many think this is age-dependent, that only older people need to check in with doctors. You don’t need a doctor to tell you that exercise is essential for a healthy life. But if you don’t already exercise, your doctor may need to advise you if it’s safe to start. Any person at any age could have an outlying factor that could prevent them from getting into an exercise plan. It’s important to know your body and if you feel that something has been keeping you from working out in the past, get it cleared with a doctor.


7) How much sleep am I (supposed to be) getting?

Answer: You. Need. Sleep. Our bodies use sleep to recover from workouts and provide us with energy for the next one. If you workout on less than 8 hours of sleep, you will experience: a lack of energy, lack of strength and endurance during exercise, lack of focus, and extra soreness for days to follow. A personal study done Here will detail what you may experience without proper sleep.


Thank you for taking this quiz! If you haven’t taken the quiz that goes along with these detailed answers, go check out Warhawk Fitness Facebook page and take it, or click on the link here! Don’t forget to go like Warhawk Fitness on Facebook and follow us on Twitter and Instagram!

*Always Proud, But Never Satisfied*



Exercise Clothes: https://go4life.nia.nih.gov/tip-sheets/fitness-shoes-and-clothes


Stretching: http://www.ideafit.com/answers/how-long-should-i-stretch-before-and-after-my-workout


Calorie Calculator: Above in text


Sleep Study:  https://www.bodybuilding.com/fun/dean22.htm





Exercise Is Not A Punishment

Exercise is not punishment imageWe’ve all seen those charts that come out around the holidays and during summer that show how many of this exercise or that exercise you’d need to do to burn off that thanksgiving feast or everything you just ate at a summer BBQ.

When you look at it this way, exercise is a form of punishment, not a form of nourishment. It gives you the mentality that you have to earn or work of every single item of food that you put it your mouth.

Exercise is not punishment!

Moving your body should never be done as a punishment for the nutrient you put into your body.

And, you do not have to earn your food. Food is essential to life to keep us alive and healthy. That’s it.

If you, like many others have fallen into this idea that you must earn the foods you eat, or that exercise is a way of punishing yourself for eating these foods, it’s never too late to change your mentality so that you can live your life to the healthiest and fullest extent.

Here are some ideas you can practice:

  1. Continue about your everyday life, following whatever way of healthy eating works for you, and move your body in whatever way works for you.
  2. Stop obsessing over every calorie that goes into your body on a day like thanksgiving, or the day that family BBQ comes, and be grateful that you have an abundance of food provided to you to nourish your body. There are more important things in the world, then every single calorie you burn off in the gym. This can help not only change you mentality of exercise as punishment, but free your mental health as well.

Another major component to changing the way you view exercise is making sure you are partaking in physical activity for healthy reasons; both mentally and physically.

Healthy reasons to exercise:

  • To get stronger
  • To relieve stress
  • To do something you enjoy
  • To do something that makes you feel good
  • To see what you and your body are capable of
  • To improve your over health and lifestyle

Unhealthy reasons to exercise:

  • Punishment
  • ‘earning’ calories or food items
  • Because you over indulge
  • To look better
  • To be skinnier

Working on making sure you are working out for the healthy reasons will definitely be a change, but if you continuously work on it, you will truly see how much better your workouts become, how much more enjoyable and nutritious food will become, as well as how you truly feel better within yourself.


|Laugh loud, Smile bright|