Diggin’ in the Dirt

Ever notice your neighbor’s well-kept yard? The details are hard to miss: grass that never strays taller than two inches, bright flowers that go unthreatened by overzealous weeds, colorful vegetables that peek out of bushes arranged in straight rows and, yes, the gardener with the smiling face and the well-developed muscles to show for it.

That’s right—muscles. Gardening can burn an average of 300 calories per hour and is an effective form of resistance training.

Never would have thought it? Most people say they garden for the fun of it. However, according to the experts, moderate-intensity exercises such as gardening and walking, done most days of the week, provide a sufficient amount of physical activity to lower your risk for heart disease, cancer, diabetes and high blood pressure.

Whether your goal is a manicured lawn or to be able to walk out your back door and pick the vegetables for dinner, there are a number of books in your local library and bookstore that can tell you what and how to plant and how to feed and maintain your garden or yard. Once that step is done, you can focus on getting both you and the ground in shape.

Remind yourself that the tasks of gardening require the use of muscles that may not have been active for awhile. But if you start off slowly, you can avoid the back strains and soreness that come from repeating the same motion for hours at a time.

Plan on gardening three times per week for 30 minutes to an hour. To work on your upper body, try turning your compost pile and pulling weeds by hand. Raking and hoeing trains your upper arms, shoulders, chest and back, while digging targets your thighs and glutes.

And you can get your heart pumping by taking a turn or two around the yard with a push mower.

A little prevention goes a long way when it comes to avoiding sore gardening muscles.

It is essential that you use proper form when gardening. Start by warming up with a short 10-minute walk to prepare your body. Next, remember to use good posture and positioning to avoid injury, and keep all of your motions smooth and steady.

No matter what activity you are performing, always keep your abdominals firm to help maintain good back alignment.

An aching back is a common post-gardening complaint. This can be remedied by using your legs, not your back, and keeping your knees flexed when lifting wheelbarrows or heavy planters.

When digging with a shovel, don’t twist your back. Instead, lift your front foot, point it in the right direction, and turn your body. Keep your knees bent and alternate which foot you lead with to help you focus on your movements.

Concentrate on your breathing as well. Don’t hold your breath and be sure to exhale as you exert force. For example, exhale as you lift a heavy load and inhale as you lower it.

Gardening is something you can enjoy throughout your life. Go back to that image of your gardening neighbor. Remember the smile?

Gardening is an activity that feeds the mind. So get outdoors, breathe fresh air, feel creative, tone your muscles and cleanse your thoughts.

You’re sure to reap the boundless rewards offered by the sight of the first blooms, or the taste of the vine-ripened vegetables you’ve nurtured to maturity.

CBS News—Gardening as Exercise: www.cbsnews.com/stories/2002/07/12/earlyshow/contributors/minnalessig/main515010.shtml
National Gardening Association—Eating Well: www.nationalgardenmonth.org/index.php?page=storyline03
About.com: www.exercise.about.com/b/2008/05/07/getting-ready-for-yard-work.htm

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Healthy Hydration

Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. According to the Food and Nutrition Board, it is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body’s water needs over the course of a day through a variety of fluids and foods, including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.

In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

For regular exercisers, maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water, the body will lack energy and muscles may develop cramps.

To prevent dehydration, exercisers must drink before, during and after each workout.

It is important to drink even before signs of thirst appear. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.

During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high-intensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does not compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.

It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Drink 17 to 20 ounces of water two hours before the start of exercise.Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Hint: Rehydration occurs faster in the presence of sodium, regardless of whether it is
provided in a sports drink.

Institutes of Medicine—Dietary Reference Intakes: www.iom.edu/CMS/3788/4574.aspx
About.com: www.sportsmedicine.about.com/cs/hydration/a/022504.htm

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Eat Well to Stay Motivated and Energized

Do you have trouble exercising at noon or after work, even though you’re truly committed to exercise and it’s the only time you have to work out? Do you feel so exhausted that you just can’t face the gym?

Your diet—rather than simple sloth—may be the problem. If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused. Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work. If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.

One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit.

If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you. Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin.

Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.

The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood. If your level of serotonin is where it should be, you’ll have a sense of well-being nd confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed. If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.

What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide. Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy.

While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well. If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.

So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons. Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.

Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.

Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism. With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.

You’ll keep your motivation to exercise if you:

Have a glass of juice to boost your energy before a morning workoutEat a breakfast that includes whole grains and fruit or fruit juiceEat small, frequent small meals and snacks during the day to maintain your blood sugarMake sure to have a light, healthy snack an hour before your noon or after-work workoutStay hydrated, keeping a water bottle at your desk at workLimit—or eliminate—the amount of caffeine in your diet

American College of Sports Medicine Current Comment—Caffeine and Exercise Performance: www.acsm.org

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Cross-training for Fun and Fitness

Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training.

Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.

And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.

The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.

Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. For the athlete, it provides a break from the rigors and stresses of single-sport training. Cross-training will improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.

Whether you are new to exercise or a competitive athlete, the essentials of cross-training are the same. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program.

One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes.

More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises.

If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.

These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.

All exercise sessions, whether they involve cross-training or not, should begin and end with low-level aerobic exercise and stretching to effectively warm up and cool down. And remember, it’s always a good idea to check with your doctor before beginning a new exercise program.

Cross Training Improves Fitness and Reduces Injury: www.sportsmedicine.about.com/od/tipsandtricks/a/Cross_Training.htm
Mayo Clinic—Cross-training: Rev up Your Exercise Program With Variety: www.mayoclinic.com/health/cross-training/SM00112
American Academy of Orthopedic Surgery—Cross Training: www.orthoinfo.aaos.org/topic.cfm?topic=A00339

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H&M bridges social media and mobile with location-based campaign

By Lauren Johnson

August 22, 2012

Instagram photos for the H&M event

H&M is putting mobile advertising at the forefront of a social media-fueled campaign that ultimately aims to drive in-store traffic.

The campaign is being used in New York, San Francisco and Los Angeles and runs through Aug. 31. The mobile ads are running inside the Associated Press mobile site.

?It?s about knowing where customers are located in relation to the store, and timing messages and offers to them based on proximity to a store?s location,? said Rip Gerber, CEO of Locaid Technologies, San Francisco.

?The strategy is all about connecting the physical world with the digital world ? the bricks with the clicks, if you will,? he said. ?After physical store locations and Web, mobile is the most important sales channel for retailers right now.?

?Retailers have had huge successes in sweepstakes, and scavenger hunts add an element of location and search to sweepstakes. Sweepstakes are now being utilized in social media quite aggressively, and so long as the goal is not a pure product sales push, scavenger hunts in particular are fun and engaging.?

The H&M banner ads

Mr. Gerber is not affiliated with H&M. He commented based on his expertise on the subject.

H&M did not respond to press inquiries.

Snap to win
H&M is using social media and mobile as part of a multichannel rollout of a new ad campaign with David Beckham.

Statues of David Beckham have been placed around New York, Los Angeles and San Francisco. Consumers who snap a picture of the statue using the Instagram mobile application with the hashtag #HMBeckham are entered to win a $1,000 H&M gift card?and other prizes.

The mobile ads direct to a mobile microsite for the campaign that lets users view where the statues are on a map in their city as well as browse through pictures that are tagged from Instagram. Users can ?Like,? tweet or pin the images directly from the site as well.

Users can find statues through maps

Besides Instagram, users can also follow H&M?s Twitter page or sign up for the brand?s email newsletter for a chance at winning.

Promoting a social-media heavy campaign with mobile advertising is a smart move for H&M because it lets users automatically take an action.

Additionally, mobile traffic to social media sites continues to surge. Facebook recently reported that it had 543 million mobile monthly users by the end of June (see story).

The mobile site pulls in Instagram

Mobile past
H&M is no stranger to running similar mobile ads around time-specific promotions.

Most recently, the retailer used mobile ads inside the Pandora iPhone app to boost in-store sales around new products (see story).

In 2010, H&M worked with GoldRun on a location-based initiative that used augmented reality?to let users virtually try on products from store windows in exchange for?a 10 percent discount that could be redeemed?in-store (see story).

The company does not have a commerce-enabled mobile site, making driving foot traffic the primary goal behind all of H&M?s initiatives.

By encouraging users to find the statues in their cities, some of which are placed inside stores in New York, H&M is able to build hype around a campaign that ultimately gets consumers to shop.

??In the next phase, you?ll see a tighter integration between the social, mobile and location elements of a brand to provide a more enriching experience for the consumer,??Mr. Gerber said.

?This will happen through experimentation and building out integrated programs on a block-by-block strategy, versus a sweeping change to how retailers allocate their marketing budgets," he said. "You?ll also see measurement done along the way to measure campaign ROI and effectiveness.?

Final Take
Lauren Johnson is associate reporter on Mobile Marketer, New York

Lauren Johnson is associate reporter on Mobile Marketer. Reach her at lauren@mobilemarketer.com.

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DSW showcases mobile site in new advertising effort - Mobile Commerce Daily

By Staff reports

September 19, 2012

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