4 Ways To Stay In Sports As An Adult

sport as adult image

As we get older, we have less and less outlets in life that offer adult programs and communities for staying in sports. From early education, communities offer many opportunities for kids to be active and partake in organized or unorganized sports. Even in college we have lots of opportunities to be in intramurals. But what do you do once you are out of college and in adult life? The desire to be part of a team may still be there or just to be active, so here are 4 ways to get into sports as adults.

 

 

1 – Check out your local leisure center/community center.

This is the best way to check out what your specific area will have to offer you close by. These places are also where you can get general information on things like races/marathons, non-traditional sport events, and almost anything you need to know about community-run athletics.

 

2 – Go to places you do your preferred activity:

Basketball courts, swimming pool, tennis court, etc., and inquire about things like leagues and team for adults to be a part of. Even just a local gym is great for this. Local fitness centers or gyms typically have information or connections to clubs or organizations for things like walk/runs or community teams.

 

3 – It may be time to try solo sports.

As we get older, we tend to appreciate our hobbies to also be our time to ourselves and give us time to think, de-stress, and just to be alone. Sports like Rock Climbing, Indoor bouldering, acrobatics, dancing, martial arts and snow sports are all good examples of sports that are equally fun on their own and performed by yourself as they are with others.

 

4 – Think unconventional.

Now that you are an adult (or at least trying to be one), you can attempt activities you know have time, money, and experience (aka are old enough) to do! Like whitewater rafting or mountain climbing.

 

Take all of these into consideration while trying to either get back in or starting anew with sports and athletics all together. You have more options than it seems! So in addition to asking friends or colleagues, try all these tips out too.

 

*Always Proud, but Never Satisfied*

 

~Luke

Healthy Fall Foods

fall foods image

With fall just around the corner, it is time to get excited about all of the wonderful foods that will be coming into season. When fruits and veggies are in season it means that they are naturally at their best. Fall Is a time that many fruits and vegetables are at their peak of deliciousness. It is a lot easier to eat healthy with so many yummy options surrounding us.

Apples– Most people’s favorite fall fruit is about to come into season. Apples have a lot of notorious benefits. Going apple picking is also a fun activity and a great way to get outdoors.

Cranberries– These berries are sweet and delicious. Cranberries are full of antioxidants. They are the perfect treat this fall.

Grapes– Another yummy fruit that has many health benefits: Grapes tend to ripen towards the beginning of fall. They are the perfect fruit to pack as a snack for school or work.

Pears- Pears are full of fiber and vitamin C. Pears are a great snack option to grab and go.

Potatoes– While there are many different types of potatoes, most varieties are harvested in the fall. Potatoes are full of nutrients and fiber.

Pomegranates– This tart fruit also is in season during fall. Pomegranates are full of vitamins and antioxidants.

Pumpkins– Carving pumpkins for Halloween can be a fun fall activity. Don’t forget to incorporate pumpkin into your fall meals. Pumpkins are the most common winter squash that contain potassium, fiber, and vitamin C.

Sweet Potatoes- Don’t forget about this fall favorite. Sweet potatoes have their peak season during this time of year. Sweet potatoes are packed with vitamins and fiber that make them the perfect addition to your diet this fall.

These are just a few of the delightful fruits and vegetables that are coming into season this fall. The changing season also means changes in what fresh produce you can bring home. Check the grocery stores near you and pick up some of these fresh healthy options. There are many more fruits and veggies that are best to eat during these cool fall days so it is the perfect time to try something new.

 

~All you can do is work to become a better you~

~Sadie Wrobel

 

Unhealthy-Healthy Eats

 

In this overweight driven era, food marketers try everything under the sun in order to promote their product as a healthy food option. “Reduced fat!” “Low sodium!” “20% less sugar!” All these phrases are put on the front of labels to catch the eye of the consumer. But not so fast: Although a lot of these foods are reduced fat, contain less sodium, or are 20% less sugar, companies have to make up for the lack of these ingredients in order to continue to produce a quality product. In many cases, when a food product says it has reduced fat, they contain higher levels of salt (sodium) to keep a relatively similar taste to the product that is not reduced fat. I am going to give you three examples of foods that are labeled has “healthier” options, but are in reality just as bad, if not worse for you.

unhealthy vs healthy image

  • Reduced Fat Peanut Butter

The fats from peanut butter is a great nutrient that your body needs when consumed at a moderate level. That being said, in general, it’s not the worst thing for your health to just eat normal peanut butter. However, if you’re looking to buy the reduced fat kind, you’ll notice that the sugar levels spike way up in order to make up for less fat.

  • Trail Mix

You may think that a small amount of assorted nuts is nice quick snack to have in-between meals. Although the nuts are a great snack, many store bought trail mixes either are made with different kind of chocolate candies, deep fried banana chips, or yogurt covered raisins. As you may have guessed, none of those are very healthy for you. Your best bet is to make your own trail mix with plain, dry roasted nuts.

  • Packaged Turkey

Turkey is a great, lean protein source to put on any kind of lunch sandwich. The problem arises, however, in the packaging part. Many producers have to load up packaged meat with salt in order to keep the meat fresh for the longest period of time. In order to escape eating sodium meat, stop at the local deli and pick up some fresh cut turkey.

 

It’s important to keep in mind, that these are just a few examples of “healthy” foods that turn out not to be so great for you. Before you fall into any marketing traps, a great way to find out whether your dish is healthy or not, is to simply just educate yourself with the nutrition facts listed on the back. Those numbers will NOT lie to you. For more examples of unhealthy, healthy eats, check out this website: http://www.rd.com/health/healthy-eating/unhealthy-foods/

 

 

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

 

-Tyler Kloss

 

Tags: Unhealthy eats, healthy options

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*

~Luke
Sources:

 

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