Whether you’re at a novice, intermediate or perhaps even advanced fitness level, you can always learn workout tips that can help you be even more efficient in your training.
This is the first in a three-part series on the best workout tips I’ve learned over the years:
* Set attainable goals – Don’t set fitness goals so high that you set yourself up for failure. Make your goals reasonable and be willing to adjust them some. Rather than set an exact weight loss amount in pounds, if you state a resolution to eat better and stick to it then you’ll wind up losing weight anyways.
Focus on short-term goals at first. You’ll avoid feeling like a failure if you don’t hit a 15- or 30-pound weight loss goal, but may still hit the mark you hoped for.
Same for exercising, if you make a resolution to exercise more instead of saying you’ll work out five times a week it could wind up being a more positive end result.
* Create a workout plan – You wouldn’t set out on a long drive without knowing what roads you’ll take – you’d look at a map. The same goes for a workout routine.
Map out a plan on what your fitness goals are. Jot down ideas on how you’ll be able to follow through and you can write down some of the hurdles you expect will present themselves.
* Keep a workout log – Writing your workouts down is one of the best tips out there for people to stay on a workout plan. A workout log will help you stay organized, chart your progress, and serve as a motivator to not have blank pages stick out and also set goals for the future.
* Find a workout partner – If you can find a workout buddy, it will make things easier for you to stick to a program. You will have someone else to be accountable to and you can both push each other.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

To get your knee back on track and moving smoothly often a few simple exercises will do the trick over time.
If you experience pain while running or sometimes even walking, or a clicking sensation, it is often caused by an imbalance in the quadriceps and hamstring muscles which go over the knee.
Most often, weak quadriceps (the front leg muscles) are the problem.
If the hamstring muscles (the back leg muscles) are stronger than the quadriceps they can overpower the quads and that will pull the knee off track just enough to cause pain and-or instability.
Foot imbalance (over pronation) can also sometimes cause the knee cap to be imbalanced, or a sudden increase in physical demands on the legs
HOW TO TREAT A KNEE STRAIN – Initial treatment of a knee strain should consist of an ice pack. Also take anti-inflammatory tablets or gels such as Aleve or Ibuprofen to help to relieve the swelling.
Gradually working on strengthening the quadriceps muscles with some or all of these exercises:
* Wall sits – Sit against wall with knees parallel to strengthen quads, hold for three sets as long as you can. Usually about 45-60 seconds the first time you try.
* Slow leg extensions – Normal leg extensions on a machine can actually be bad for your knee, but to rehab a knee strain do them in a modified way.
Sit on a chair with a towel under the thigh of the knee you’re working. Slowly raise the knee close to parallel to the floor, but not all the way. Hold at the top for three seconds then lower an repeat for three sets of 12-15.
* Leg lifts – Lay back on floor with elbows supporting you and one knee bent. While keeping other leg straight, raise for three sets of 12-15 to strengthen quads.
* Hamstring raises – It’s also a good idea to work the hamstrings some too. Lay on the floor on your stomach and raise your leg slightly off the ground, focusing on glute and hamstring muscles doing the work. Do three sets of 12-15.
* Slow squats – You can also do slow squats, holding at the bottom for three seconds just above a parallel position. Avoid squatting with weight if you’re knees are particularly sore.
* Leg presses – Leg presses on a machine with low weights – don’t lock out at top – can also be helpful. Perform on your home gym.
* Retro-running – Stretch and strengthen the quadriceps and hamstrings to improve stability by walking or running backwards on the treadmill. Alternate your neck position to prevent strains and limit your retro-running to two sessions per week of short distances at first.
* Exercise bike – Riding an exercise bike may be better for you when your knees are sore than running or using an elliptical machine.
FINAL THOUGHTS – Also recommended are supplements, such as glucosamine condroitin to improve joint lubrication and eat lots of fruits and vegetables.
Don’t exercise the same body parts hard two days in a row so some time is allowed for rest. Orthotics may also help, as could being evaluated to see if you have an over- or under-pronation problem.
Consult a physician before starting any new exercise program.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Do you have knee pain around and-or behind the knee cap while running?
This can be especially troubling the older we get, and unfortunately once some people reach their 40s or older they just assume they’re too old to run anymore.
Actually, oftentimes some simple exercises can help you correct the situation and resume running. I’ll address that in Tuesday’s blog.
But first here’s a quick lesson in the knee and why people often wind up experiencing pain while running, or even just walking.
KNEE STRUCTURE – Four bones basically make up the knee:
* The femur, which is the large bone in your thigh and the largest in the body. It attaches by ligaments and a capsule to your tibia;
* Below and next to the tibia is the fibula, a bone that runs parallel to the tibia. The patella, or what we call the knee cap, rides on the knee joint as the knee bends.
* As the knee moves it does more than simply bend and straighten, or, as some sports medicine practitioners might put it, “flex and extend.” A slight rotational component is also part of the knee‘s movement.
* Essential to controlling this rotational component are the quadriceps and hamstring muscles.
The quadriceps are on the front of the knee, while the hamstrings are on the back of the knee. Equally important to the knee’s stability are ligaments, which we often hear about being strained or torn in athletes.
HOW IT ALL COMES TOGETHER – If a ligament is strained or injured, or the quadriceps or hamstrings are imbalanced injured, it can cause the knee to go off track. Pain and-or further injury can occur from even a slight imbalance.
If the injury is acute (ie: very sharp and painful) obviously a person should stop working out or playing their sport and consult a trainer or doctor.
However, the when the pain is simply numb or nagging we’re often not sure what to do.
Sometimes when an injury or imbalance lingers it can throw the knee off over time and pain or clicking can develop.
Also, when a person tries to increase the demands on the knee, such as playing basketball after a layoff or adding mileage as a runner, pain can develop.
One of the most common problems for the knee is known as “runners’ knee.”
Due to a muscular imbalance in the legs and-or feet, it throws off the smooth pattern in which the knee cap usually moves up and down.
When the muscles are imbalanced the knees can go off track and cause the cartilage to grind away at the knee cap.
In Tuesday’s blog I’ll talk about ways to get your knees, and eventually yourself, back on track to doing the physical exercises you want to.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Getting a good night’s sleep is one of the best things you can do for yourself.
We’ve all heard that advice, but few of us known exactly how many important functions take place while we’re getting our ZZZs.
Here are some of the things that a good night’s sleep benefits:
* Your immune system gets a boost
* Your memory is improved
* Your reaction time is increased
* Gives your muscles time to grow
* Human Growth Hormone (HGH) is released, which increases your body’s fat burning capabilities
* The blood supply to your muscles is increased
* Tissue repair takes place
* You have more energy the next day
* You become less dependent upon sugary or caffeinated drinks to get you through the day
For some people, the problem isn’t giving themselves enough time to sleep, rather it’s the quality of the rest itself. You may be tossing and turning much of the night.
Here are some tips to sleep more peacefully:
* Avoid caffeinated beverages at night
* Drink herbal tea
* Listen to soothing music as you try to fall asleep
* Wear earplugs
* Use the bathroom right before going to bed
* Purchase a good pillow
* Don’t exercise when it is close to bedtime
* Take a warm bath before bedtime
* Avoid taking naps during the day
If after following these tips you are still having difficulty getting a good night’s sleep, it’s time to talk to a doctor, who may refer you to a sleep clinic.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Continuing with our Fall into Fitness ideas, here are five more suggestions to change up your fitness regimen with the weather cooling off and fall inching ever so closer.
1 Run in a road race – This is a great time of year to set a goal of training for and then running in a road race. There are lots of local 5K and 10K races held each weekend. This is a great way to stay in shape and stay motivated while training.
Run inside on your treadmill and when the weather is nice mix in outside training sessions as well.
2 Improve your diet – Take a good honest look at your diet and determine if there are areas you can improve in. It’s a lot easier to put weight on during the winter months if you’re not careful, so establish good habits now.
3 Get enough sleep – Make sure to get enough sleep as it will help you enjoy better overall health.
4 Go for a water ride – Go on a canoe, kayak or rafting trip as you soak up the fall atmosphere.
5 Make time of yourself – If people aren’t careful they can get burned out on the hectic pace of life. Take some time for yourself to unwind. Stop and smell the roses, or in this case, hear the leaves crackle under your feet on a nice, peaceful fall walk.
Make time to work out, whether it’s at a health club or in a home gym you custom design.
At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Labor Day is the unofficial end of summer, and a time when many people stop to reflect on their summers. It’s also a time to start focusing on the days to follow in the fall and winter.
This week is also the perfect time to take stock of your personal fitness regimen.
The temperatures will soon be plummeting, changing what you can and can’t do outside.
Here are five tips to transition into Fall Fitness:
1 Go for a bike ride – Many falls days make for the perfect temperature to go for a 20 or 30 mile bike ride, or maybe even longer if you’re a seasoned rider.
2 Power walk – Plan ahead for what the weather might be and dress accordingly for a brisk hike on a trail in the woods, or even just a jaunt around the neighborhood.
3 Yard work – Get a good workout while doing your seasonal early fall chores at a brisk pace, such as cleaning flower beds, trimming trees or bushes and winterizing the house. Your place will look a lot better, you’ll burn calories and feel good overall about being productive.
4 Organize a pickup game – Whether it’s football, basketball or even a fall-ball softball game, get some people together for some friendly outside competition on some of the last good days of the year to do it in cold-weather states.
5 Get your inside workout room ready – Take some time to plan ahead for where you’ll work out once the weather does force you inside more – unless you’re a Nordic, winter games type athlete.
Do things such as cleaning your workout equipment, making sure your treadmill and/or elliptical are working correctly and maybe consider adding new fitness equipment to your home gym.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

One of the newest crazes to hit the sports fitness and apparel market is the 3G Cardio Ion Power Bracelet.
In actuality, it’s not such a new phenomenon, though.
The idea that people can control the frequencies in their bodies has been around for centuries and is taken very seriously in some cultures.
The theory that introducing negative ions to the body to counteract the positive ones we are usually surrounded by goes back to the ancient Greeks, who used magnets due to their healing properties.
In many parts of Eastern culture they are still very serious about controlling body frequencies.
It’s better late than never for us in the U.S., where everyone from well-known professional athletes, to top collegians and high schoolers, to everyday working people are trumpeting the benefits of Ion Power Bracelets.
Every object on Earth has either a positive or negative electromagnetic field. Ions are subatomic particles that are known to affect both physical and mental health.
According to numerous studies, people today are surrounded by more positive ions than ever as they work and live surrounded by computers, cell phones, scanners, radio towers and the list of modern gadgets goes on and on
As we absorb these positive ions they can diminish our energy levels.
Conversely, negatively charged ions have a positive effect on human beings.
That’s why many people believe the 3G Cardio Ion Power Bracelet’s negatively charged emission counteracts the effect of positive ions in the environment and, in the process, improves physical strength and mental well-being.
3G Cardio Ion Power Bracelets are now available through a special offer from At Home Fitness. They are made of 100 percent surgical grade silicone that can go wherever you go, with ions encased under the hologram. Designed with a stretch feature that extends easily over a person’s hand, you’ll love the style and comfort it provides. Complete with a 3G Cardio hologram, this stylish and sporty bracelet goes with everything.
Many people report feeling stronger and more balanced after wearing the 3G Cardio Ion Power Bracelet.
They are not only popular with athletes, but people simply wearing them to the workplace.
Whether or nor you feel any big effects from the 3G Cardio Ion Power Bracelet, at the very least it will look great on your wrist.
What are you waiting for? See what the Power ion Bracelet craze is all about and order a 3G Cardio Ion Power Bracelet today!
The 3G Cardio Ion Power bracelet is available today through At Home Fitness (www.athomefitness.com).
The 3G Cardio Ion Power bracelet comes in a size that should fit just about everyone: XS (6.3 in or 16 cm) S (6.9 in or 17.5 cm) M (7.5 in or 19 cm) L (8.1 in or 20.5 cm) XL (8.7 in or 22 cm).

Strength training can benefit just about anyone, from say age 8 to 88. Who knows, maybe there are even some 100-year-olds who do light arm curls or leg lifts.
When some people think of weightlifting they might picture the hulks on the cover of muscle magazines, or mammoth football players who look like they could lift a small car out of a snow drift.
But the truth is that weightlifting can help people of all ages, men and women alike. Even youths can start learning strength training, but before puberty they should work with very light weights and high repetitions – and only after consulting their doctor.
Recently, my mother-in-law who is in her 60s was told she should begin a controlled weightlifting program to strengthen her muscles after being diagnosed with early stage osteoporosis
If you’re interested in weight lifting but aren’t sure how to go about it, here are some basic tips you should know:
* Before starting a weightlifting program, or any new fitness regimen for that matter, check with your doctor. A doctor can help decide if you face any risks or need to make modifications for your health and safety.
* Talk to a trainer or research on your own by reading books or magazines to find a beginner’s program that fits your goals.
* Emphasize proper form over trying to lift the most weight you can. it’s much more important to use proper form because if you’re doing exercises wrong there is a much greater risk of injury.
* For beginners, make sure you can do 12-15 repetitions of an exercise several workouts in a row before considering to increase the weight you’re lifting.
* Remember that diet is just as important as the effort you put in at the gym. You will make the biggest strides if a healthy diet is combined with a strong weightlifting program.
* If you work out at a gym, don’t be intimidated by other weightlifters. We all start somewhere and all have our adversity we face from time to time. Work hard, do your best and you can feel just worthy of being there as the next guy or gal.
* Find a workout partner if at all possible. This will help give you added motivation and also a spotter during the lifts who can give you feedback.
* Write down your workout records in a log book. This will help you chart progress, set goals and provide motivation.
* Remember to schedule at least one or two off days during the week as recovery time is crucial to building muscle.
* Finally, don’t give up. Stick with it and you will see results in no time. A strong, muscular body will help make you feel years younger and better support your spine and the rest of your body.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

It would be wonderful to be able to get a good workout in four or five times a week.
Unfortunately, every day demands such as a job and family often prevent getting that much time for yourself.
What if you can only work out a few times a week at best? You know what, that is better than nothing and if you have a smart program and use your time wisely it can still do a lot of good.
Here’s a three-day workout program that will help you stay fit and trim and even add some muscle. Complete this program within a seven-day period, ideally getting a rest day in between each workout. It can be done, though, on back-to-back days if needed.
Here is my suggested combination of splits for your three-days-are-a-lot-better-than-no-days workout routine. I believe in it so much I’m doing this program myself right now because of a busy work and family schedule.
Day 1 – Chest, back, core exercises and cardio (30-45 minutes)
Day 2 – off
Day 3 – Shoulders, legs, core exercises and cardio (30-45 minutes)
Day 4 – off
Day 5 – Biceps, triceps, core exercises and cardio (30-45 minutes)
Day 6 – off
Day 7 – off
This is a good split workout, but it’s best left up to the individual to decide exactly which exercises they want to do to focus on each body part.
The workouts can go longer if you have more time to do cardio, such as running on the treadmill or using an elliptical machine.
I advise three sets of 8-15 reps for each body part.
You can go for some heavier weight, lower repetitions sets to build muscle and strength.
However, this three-day-week program is designed more for people with limited time who want to maintain their current physique, tone up some or lose weight.
Tomorrow I’ll give an example the lifts I do on my three-day workout plan.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

At Home Fitness wants to connect with you on Facebook.
Arizona’s biggest and best specialty fitness equipment chain will hold a drawing this Wednesday (Aug. 31) in which one lucky Facebook follower will win a $2,000 shopping spree.
3G Cardio, an industry leader in producing Accelerated Vibration Training and Treadmills, is a co-sponsor of this contest.
Just go to www.athomefitness.com and follow the contest link, or go to www.facebook/athomefitnessusa and click “Like.”
If you already “Like” At Home Fitness, you can still fill out an entry form to be entered for the contest by following the above links.
Although there will only be one winner, everyone will win in a sense because they’ll be able to follow via Facebook the many great deals offered by At Home Fitness.
People who “Like” At Home Fitness on Facebook will also be able to get regular tidbits and links to fitness blogs written by yours truly, which range from motivational tips, to equipment reviews and workout tips, to feature stories.
At Home Fitness is the best place to go to buy exercise equipment with the best reviews in Arizona.
At Home Fitness has five stores in Arizona: Scottsdale, 6969 E. Shea Blvd.; Ahwatukee, 14647 So. 50th St.; Chandler, 4320 W. Chandler Blvd.; Gilbert, 2810 S. Market St; and Desert Ridge, 21001 N. Tatum Blvd., Phoenix, 85050.
Anyone with questions about the $2,000 At Home Fitness shopping spree should call 1-888-940-1022.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com