Workout Check Up!

How are the workouts coming along this week?  Good news, there are still 4 days left in the week to get moving :).  Our weekly workout plan is listed below!!  

This week we have a boxing inspired workout to add variety to your program!  Punching is a great way to get your heart rate up which increases your cardiovascular endurance while melting away calories.  This "work" portion of this workout is 20 minutes long if you complete 2 rounds or 30 if you complete 30 rounds.  If you are ready to increase your workloads this week, try 3 rounds!!  If you are new to exercise, do 1 round.

Complete this workout 3 times this week (on non-consecutive days).  You may be a little bit source from the boxing moves so do some light cardio or yoga 2 other days this week.

Warm Up:  

30 sec high knee jog

30 sec butt kicker run

30 sec frankenstein walk (alt straight legged kicks)

30 secs standing oblique twists

30 sec inch worms

30 sec easy squats

Push yourself as fast as you can on the exercise and recover during the jog/march:

30 sec jump rope / 30 march or jog

30 sec elbow smashes with shuffle /30 march or jog

30 sec mountain climbers / 30 march or jog

30 sec jumping jacks/ 30 march or jog

30 sec jump lunges (alt. lunges for low impact)/ 30 march or jog

rest 1 minute

Push yourself to punch as fast as you can = more effective.  You should not look like you are knocking on a door while punching.  You should look like Rocky going in for the knockout!

30 sec jab punchs / 30 sec pushups

30 sec upper cuts / 30 sec squat curls

30 sec speed bags / 30 sec dips

30 sec cross punches / 30 sec reclined knee ins

30 sec hook punches / 30 sec alternating step ups

Rest and repeat at least one more time.  For an even longer workout, complete 2 more times!!

Wednesday Wisdom - 5 minutes - post gym hair

Sweat can quickly flatten your style. Here's how to get great hair after the gym (without a wash and redo!).




We are all about trying to save you from having to always to resort to a ponytail!!!

Make Progress, Not Excuses!!

Workout 151 - As Pleased As "Punch"

This week we have a boxing inspired workout to add variety to your program!  Punching is a great way to get your heart rate up which increases your cardiovascular endurance while melting away calories.  This "work" portion of this workout is 20 minutes long if you complete 2 rounds or 30 if you complete 30 rounds.  If you are ready to increase your workloads this week, try 3 rounds!!  If you are new to exercise, do 1 round.

Complete this workout 3 times this week (on non-consecutive days).  You may be a little bit source from the boxing moves so do some light cardio or yoga 2 other days this week.

Warm Up:  

30 sec high knee jog

30 sec butt kicker run

30 sec frankenstein walk (alt straight legged kicks)

30 secs standing oblique twists

30 sec inch worms

30 sec easy squats

Push yourself as fast as you can on the exercise and recover during the jog/march:

30 sec jump rope / 30 march or jog

30 sec elbow smashes with shuffle /30 march or jog

30 sec mountain climbers / 30 march or jog

30 sec jumping jacks/ 30 march or jog

30 sec jump lunges (alt. lunges for low impact)/ 30 march or jog

rest 1 minute

Push yourself to punch as fast as you can = more effective.  You should not look like you are knocking on a door while punching.  You should look like Rocky going in for the knockout!

30 sec jab punchs / 30 sec pushups

30 sec upper cuts / 30 sec squat curls

30 sec speed bags / 30 sec dips

30 sec cross punches / 30 sec reclined knee ins

30 sec hook punches / 30 sec alternating step ups

Rest and repeat at least one more time.  For an even longer workout, complete 2 more times!!

Friday Funny

Too cute!  Happy Friday everyone!!

Workout

Have you done this workout a 2nd time this week?  If not, today is the day!!  Make sure you see Monday's post for our weekly plan!!

Warm Up:

30 sec jog/march
30 sec drop step squat (alternate sides)
30 sec rolling planks
30 sec walking plank
30 sec walk on tip toes
30 sec walk on heels
repeat again

Workout:

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):
30 sec walkout pushup
30 sec diagonal lunge (alternate legs)

rest 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):

30 sec plank rows

30 sec jumping jacks

rest 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):

30 sec burpees

30 sec reclined knee ins

Cool down and stretch

Words of Wisdom - Everybody's Free (To Wear Sunscreen)

I was listening to 90s on 9 on satellite radio the other day and I forgot about this song, Everybody's Free (To Wear Suncreen) from the late 90s.  It was very popular with graduates, but really applies to life in general.  Take the time to listen and reflect as there is some great advice in this song for all of us!!  

Click on the video or link below and enjoy!

http://www.youtube.com/watch?v=MQlJ3vOp6nI

Workout 150 - Don't Stop Believing

Here's to another week of working out in 2013.  We hope you are still believing 2013 is YOUR year to meet all your fitness goals!!

This week's workouts:
Do the following workout at least 2 times this week (we prefer 3) on non-consecutive days.  Also, include 2-3 days of 20-30 minutes of cardiovascular activity such as walking, biking, elliptical trainer, a cardio class...something to get the heart rate pumping.

Warm Up:

30 sec jog/march
30 sec drop step squat (alternate sides)
30 sec rolling planks
30 sec walking plank
30 sec walk on tip toes
30 sec walk on heels
repeat again

Workout:

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):
30 sec walkout pushup
30 sec diagonal lunge (alternate legs)

rest 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):

30 sec plank rows

30 sec jumping jacks

rest 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):

30 sec burpees

30 sec reclined knee ins

Cool down and stretch

Friday Funny

So true!!!  Have a great weekend everyone!!

Workout

Here is your Thursday reminder of our workouts for the week.  How are they going?!!  Monday's plan for the week is listed below:

We have checklists for everything:  groceries, to-do lists, work tasks, so why not add an exercise checklist!!

Here is your workout checklist for the week!  We will repost on Thursday to remind you...cough cough...to complete this checklist at least 2 - 3 days this week on non-consecutive days to allow your muscles to rest.

We will also challenge you to do at least 2-3 days of 20-30 minutes of cardiovascular (get the heart rate pumping) activity.  Remember if you just started exercising this new year, don't overwhelm yourself!  If you are getting "hooked on exercise" like we hope, you may be ready to add another day or increase your activity.

Equipment Needed:  Dumbbells (or weights of some sort)

Warm Up

30 sec jog/march
30 sec inchworms
30 sec walking lunges with chest press
30 sec standing oblique twists
30 sec walk on tip toes
30 sec walk on heels
repeat again


Complete the following list of exercises.  You can do them in sets, try to do them all at once, or break them up by completing however many you can and then going to another exercise.  Just make sure you do them all, but take breaks as needed :).

50 push-ups
10 squat jumps
1 minute plank
15 burpees
25 side plank dips (right)
25 side plank dips (left)
100 bicycle crunches
25 single arm plank row (right)
25 single arm plank row (left)
100 uppercuts
50 jumping jacks
25 squat curls
1 minute high knee run
25 dips
25 DB swings

Wednesday Wisdom - Our Best Wellness Tips Yet!!!

I got a little disturbed yesterday when I read an article on Yahoo giving inaccurate fitness advice from none other than a celebrity fitness instructor.  While Sarah and I don't help "celebrities", we have spent the last 10 years helping those who need it most...you guys!  We are going to share the "secret tips" that we encourage our clients and patrons to use not to mention we use them ourselves!

Here they are:

Always take the stairs (at hotels, airports, malls).  I'm the person that walks on the escalator (I only use if stairs are not an option) like they are stairs.  Also, I never let any client/patron use an elevator unless they are physically unable to use the stairs.

Park your car far away.  Don't be the person that wastes 10 minutes driving around to find the closest parking place...you could have been inside already by parking further away.  The benefits equal you getting extra steps in and fewer door dings for your car because most people don't park far away.  It's a win, win situation!!  

Stop eating so much.  I lost those "last 5 lbs" by realizing when I wasn't hungry anymore during meals and I would actually stop eating.  I pushed myself away from the table and would put the rest away for another meal.  Yes, you may not be "completely full" but you can have a small snack later if you find yourself hungry.  You are still going to be better off and you will train yourself to eat less.  The few times a year I make myself miserably full I always think to myself how do people do this every. single. meal?!!

Exercise...a little a day goes a long way.  I rarely exercise for more than a hour.  The key is the frequency of at least 5 days/week.  Most days its only 30 min. but it takes consistency for this to work.  If you don't want to commit to frequency, you have to increase your duration. 

I ate a cupcake this morning. I'm not ashamed to admit it and I don't feel guilty about it either.  Why?  Because I don't eat a cupcake every day (I honestly don't remember the last time I had one, but it was delicious!!) and I know one cupcake isn't going to kill me.  I never restrict myself of any foods but I also don't overindulge in any foods.  It's called the power of self control!

If you crave something sweet, first try eating a piece of fruit.  Fruits get a bad rep from some health professionals, but the natural sugar in fruits is way better for you than the added sugars you are consuming in pretty much every processed sweet you eat.  I bet after a serving of fruit you aren't craving anything sweet!!!

Stop stressing so much.  Most people are wasting their lives away stressing about minor issues.  Stress has the same capability of increasing your risk for disease as physical inactivity or eating poorly does.  We must abide by the old cliche "Don't sweat the small stuff" and learn to manage our stress.  (By the way, exercise is a great way to manage your stress ;)

You don't NEED a gym.  One of the reasons we started this blog was to give helpful workouts that you could do with little or no equipment and without a gym.  Unless your gym is already on your way to and from somewhere think about the time you spend sitting in your car to get there.  Sometimes, drive time (sit time) could have been the workout....and we know you all are crunched for time as it is.

Pink dumbbells are dumb!  In order to increase muscle you must lift weights that are challenging enough to feel within a couple of reps.  Pick weights that will sufficiently challenge your muscles.  No, you will not get bulky!  Females especially have the concern of "bulking" up.  Females don't have the hormones to develop large, bulky muscles.  The more muscle you have the more calories you will burn at rest and the better your physique will look.

Crunches will not shrink your waistline.  Stop doing so many crunches.  In the class that I teach I always ask for requests.  One of them is always "more abs", meaning crunches.  *cringe*  REGULAR cardiovascular exercise combined with a solid overall weight training program and healthy diet will shrink your waistline.  P.S.  Planks, side planks, hovers, etc will help your core more than standard crunches.  Try those types of exercises instead of a gazillion crunches.

Find Your Inner Strength in 2013!!

Workout 149 - Exercise Checklist!

We have checklists for everything:  groceries, to-do lists, work tasks, so why not add an exercise checklist!!

Here is your workout checklist for the week!  We will repost on Thursday to remind you...cough cough...to complete this checklist at least 2 - 3 days this week on non-consecutive days to allow your muscles to rest.

We will also challenge you to do at least 2-3 days of 20-30 minutes of cardiovascular (get the heart rate pumping) activity.  Remember if you just started exercising this new year, don't overwhelm yourself!  If you are getting "hooked on exercise" like we hope, you may be ready to add another day or increase your activity.

Equipment Needed:  Dumbbells (or weights of some sort)

Warm Up

30 sec jog/march
30 sec inchworms
30 sec walking lunges with chest press
30 sec standing oblique twists
30 sec walk on tip toes
30 sec walk on heels
repeat again


Complete the following list of exercises.  You can do them in sets, try to do them all at once, or break them up by completing however many you can and then going to another exercise.  Just make sure you do them all, but take breaks as needed :).

50 push-ups
10 squat jumps
1 minute plank
15 burpees
25 side plank dips (right)
25 side plank dips (left)
100 bicycle crunches
25 single arm plank row (right)
25 single arm plank row (left)
100 uppercuts
50 jumping jacks
25 squat curls
1 minute high knee run
25 dips
25 DB swings

OMG - Don't Looook

As a fitness professional....this is a staple in gym equipment...but where to put it on the floor?  No mirror or walkways near this machine for sure!

Workout

 Ok, time to repeat Monday's workout.  If you found the workout just the right amount of intensity, repeat it with no changes.  If it wasn't challenging enough or you are up for it, increase the reps to 15 instead of 10 and or increase your rounds.

Warm - Up

30 sec march or jog

30 sec standing oblique twists

30 sec jumping jacks

30 sec side squats

30 sec plank walk

repeat all again

The Workout

10 pushups

10 speed skaters (each side)

10 rolling planks (each side)

10 squats (squat jumps for advanced)

10 knee in planks

Rest 1 min and repeat for a total of 3-5 times  

(3 for beginners or those getting back into working out and 5+ for advanced)

Wednesday Wisdom - Foam Rollers

Chances are with your New Year's Resolutions you are experiencing some new-found soreness.  Let us introduce you to the beloved foam roller!!
A foam roller is a self-massage tool used to lessen muscle adhesion's (knots) created from everyday activities and exercise.  The foam roller will enhance recovery and sometimes workout performance.  You will feel amazing after using the foam roller!  It’s important to avoid rolling over joints and bony areas such as your shins, hips, neck and the tips of your shoulders so you don’t cause pain.  The goal is to find spots that feel more tender so that you can work on dissolving the pressure.  About 30 seconds to 1 minute on each tender area is usually about all you need.
The best part is that you are in control of your massage and don't have to worry about a therapist spending too much time on one area making it feel worse rather than better.  

The foam roller is best used followed by stretching BEFORE a workout.

Here's a great tutorial link on You Tube.

Where to purchase:
In stores like Target
or Power Systems 
or Perform Better 
or many other places

We recommend the 36" full round foam roller (6" diameter) because it can be used for balancing, Pilates and abdominal strengthening exercises as well as ironing out those knots.

Life Inspiration!

Workout 148 - Resolution Solution

We are going to try a new format on our workouts for the new year.  We will post a workout each Monday and repeat it Thursday.  We may change a few of the exercises, but to help you get some familiarity we will keep it similar.  Consistency and familiarity is key, especially for beginners.

Warm - Up

30 sec march or jog

30 sec standing oblique twists

30 sec jumping jacks

30 sec side squats

30 sec plank walk

repeat all again

The Workout

10 pushups

10 speed skaters (each side)

10 rolling planks (each side)

10 squats (squat jumps for advanced)

10 knee in planks

Rest 1 min and repeat for a total of 3-5 times  

(3 for beginners or those getting back into working out and 5+ for advanced)

Which One Are You?

Workout 147 - 2013

It's 2013!

Here's your first workout of the year from us!

Warm-Up:

Jog or march - 1 minute

Standing oblique twists - 1 minute

Plank walk - 1 minute

Sumo squats - 1 min

Do all exercises before resting

20 - mountain climbers,  13-push-ups

20 - squats,  13 - plank rows (each side)(can do squat jumps to increase intensity)

20 - dips,  13 - diagonal lunges (each side)
20 - sit-ups, 13 V-ups
20 - burpees, 13 tricep push-ups

Rest 1 - 2 minutes and repeat!  

Do 2-3 rounds as tolerated

New Years Resolution - Goal Setting

Here we are again...it is a new year, we have a clean slate, this is going to be our best year yet!  Do you find yourself saying, "I'm really going to stick to my New Year's Resolution this year."?

As a wellness professional, each year I look for a way to keep the enthusiasm you have right now for your new years resolution all year round.  Motivation is at its height right now, but unfortunately 2 weeks from now it will drop a little, and then by the end of January it will be done for most, maybe a handful will hang on until Valentines and a few will actually adopt a healthy lifestyle habit or drop a negative one.  This may sound very pessimistic but I've spent the last decade watching this vicious cycle occur over and over and over again!  

My best advice to you all is to stop making pressuring goals of measurable weight loss and/or inches lost; stop trying to change everything that is wrong with you all in one month; try not to be so critical of your physical appearance, bad habits, etc and focus on what you do have that is positive in your life; and focus on these goals year-round and stop waiting until January of every year to do something about them.  

This next statement could be the most critical piece of information I will share through my decade of watching people fail their new years resolutions.  Are you ready?!  Make your changes behavioral.  You want to lose weight?  Try not to focus on the scale and instead try to establish regular physical activity on a daily basis or eating the appropriate amount of fruits and vegetables per day (substituting out unhealthy calories).  Why?  Even if you fail to lose the amount of weight you had dreamed of, you are still adopting healthy lifestyle habits that will enhance your overall wellness and health.  Keep it simple and you may just have some success this year!  

Below are some other tips to help you with your new years resolution goal setting.  I highly suggest writing them down and making an action plan for them.  These tips apply even if your resolutions are not health related:

Goal Setting

• Set realistic goals 
• Example:  losing 10lbs in one week is not realistic or healthy
• Make your goals attainable because once we experience success we want to keep going and sometimes achieve more than we expected.  Set them to high = failure = throwing in the towel.
• Be specific
• What specifically do you want to achieve?  We need details!!
• Commit to goals 
• If you are not committed stop here...people who achieve results commit!
• Make a plan of attack to achieve goals 
• You need an action plan of what you are going to do to achieve these goals.
• Write your plan down (paper, iPad, any place you can see it)
• Reevaluate often
• Sometimes things don't work out or if you are lucky you experience more success.  Make sure you reevaluate your goals so they are in line with your goals, wants, and needs.

Ask yourself these questions before determining goals (exercise is used as an example goal here, but you can apply them to any goal you have)

1.     Why are you currently exercising or why do you want to exercise?
2.     What motivates you to exercise?
3.     What activities do you like?
4.     Do you enjoy exercising?
5.     Can you commit to regular exercise?
6.     How do you schedule and organize your day (including exercise)
7.     Do you make a reasonable effort to exercise?
8.     Do you avoid missing workouts?
9.     Do you feel good after a workout?

Best of luck with your 2013 resolutions,
Allison 

Happy New Year!

If this is you...make sure you stayed tuned for info on how to make this years resolution stick with you!!!  Stay tuned in the days to come!