For many, the morning begins with a hot cup of joe and some form of exercise.  Whether it's a trip to the gym or a brisk walk with the dog, so often we find our morning coffee being integrated into our chores. However, have you ever thought about the effect that caffeine can have on your exercise?  There is substantial research that concludes that caffeine does improve physical performance. Its effect appears to be reasonably widespread across a variety of activities and exclusive to neither sex nor age. Some of the most recent reviews suggest that caffeine has improved performance by over 12…

Well the temperatures are finally starting to reflect winter! When the thermometer starts to read in the 20s and below….for some it becomes very uncomfortable to bear the elements and exercise outdoors. However, this shouldn't be an excuse to stay idle. Here are a few ideas to help keep you up and moving during the winter season! Make your home your own personal training facility! Some of the most effective exercises don't even require equipment! You can get on your own floor and do sit ups, pushups, planks, or leg raises. Squats, lunges, jumping jacks, calf-raises, and toe-touches are all …

Lets talk about anatomy…..of sneakers! There's nothing like a good lesson in sneakers. Believe it or not, knowing about your sneakers and the way that you wear them can help you avoid injury while staying fit in the village, especially while there's snow, ice and other hazards as winter really sets in. First, lets talk about sneaker life. If you are wearing your sneakers long enough that you start to feel soreness when running down Ridgewood Ave or on the treadmill at NYSC or the YMCA, you are clearly waiting too long. As running sneakers wear, they lose their shock absorption capabilities. …

It's days after Thanksgiving…feeling a little larger in the waistline? You strap on your sneakers and head out to E. Ridgewood Avenue for some fresh air and a good post holiday sweat. Upon your return home, you feel refreshed and rejuvenated. However, although you may have finished your workout, you are not done training! Post workout nutrition and recovery is essential to maximize the benefits of a good workout. Without proper recovery, you are more prone to soreness, fatigue, illness and even injury. Optimal recovery includes rest, stretching, sleep and the golden egg–good nutrition and …

Our immune system is essentially the Commander and Chief of our well-being. If compromised or neglected by way of poor nutrition, excessive stress, or inadequate recovery, it may be easier for viruses and bugs to invade our system.  When this happens, the end result can be a few days stuck home under the covers.  But is that necessarily the best thing? Time and time again, athletes ask the age old question — "Can I still exercise when I'm sick?" There is no right or wrong answer here, but I can provide some simple guidance if you just cant bear the thought of lounging around with a box of …

Fitness walking is a universal exercise. It is free and nearly everyone knows how to do it. Plus, walking for fitness is truly a workout for our insides. It will strengthen our core and improve our joints. It will enhance our cardiovascular stamina and build resiliency in our immune system. Walking has been shown to lower our blood pressure and assist in flushing the toxins that naturally accumulate in the body.  So with all these great benefits, why are we so quick to hop in our car to go around the block? Why not hang up the keys and incorporate a fitness walk into our daily routine? Not …

In lieu of Halloween and in keeping with last week's theme of running with the elements, here are some thoughts on nighttime running! As the evening settles upon Ridgewood, vehicle headlights illuminate, shoppers disperse from E. Ridgewood Ave., lines form at the Warner theater, and families begin to wind down into their nightly routine of homework wrap up and pajama-time book reading.  While the weeknight routine is typically enjoyed by a sense of calm and relaxation inside the home, there are many ways to celebrate the quintessential wind-down on the other side of our walls.  Running at …

You wake to the spearing sound of the alarm clock. You sit up and gaze out the window. No sun yet, the dark Ridgewood sky...daunting and looming. You hear the pattering splashes of water dripping off the roof gutters and streaming down the siding. "Rain again," you sigh. A perfect excuse to pull the warm covers up over your head, breathe in the comfort of your inviting pillow, and continue your dream of Van Dykes Ice Cream. Another run postponed. Another day of classic runner's guilt.  Chances are, you'll spend the rest of the day annoyed that you didn't get out of bed and suck it up.  You …

Editor's Note: Welcome fitness enthusiasts, triathletes and those interested in the great outdoors! Outside Ridgewood is a weekly column by Elizabeth Wittmaack dedicated to being out-and-about around Ridgewood. You may remember Wittmaack from the profile we ran in September–she's an entrepreneur and triathlete herself, but hopes to capture a general audience of all those interested in being physical and active in the Ridgewood community. This is just the first column of Outside Ridgewood; future discussions may address race-specific topics, while others may cover post-workout nutrition, …