Motivation!

If this guy can do it at 101...you can too!

Workout 155 - Red Carpet Workout

Did anyone have red carpet envy last night watching the Oscars?  While many of the stars go on "special diets" most of them also sweat it out with tough workouts.

The workout for this is week is designed to get your heart rate up and sculpt your "red carpet" muscles. Remember, hard work does pay off :)!!

Complete this workout 3 times this week on non-consecutive days.

Materials needed:  dumbbells and/or med ball (or a weighted object)

Warm-Up
30 sec jog or march
30 sec kick butt lunges
30 sec plank walk
30 sec jumping jacks
30 sec side squats
repeat

Red Carpet Workout
1 min Side shuffle with med ball (or a weighted object of some sort)
1 min walkout pushups
1 min backward lunge with jump (switch legs at 30 sec)

rest 1 min

1 min speed skaters
1 min single arm row in plank (switch sides at 30 sec)
1 min bicep curls

rest 1 min

1 min squat press
1 min dips
1 min glute bridges (can do one-legged for a challenge)

rest 1 min and repeat all exercises again

Ab workout
10 side plank dips (each side)
20 reclined knee ins
30 bicycle crunches
40 sec plank
repeat again (as many times as you like/can!)

Friday Funny

Wednesday Wisdom - Heart Disease Facts

Heart disease is the number one cause of death in the U.S. for both men and women.  As a wellness professional, I am discouraged by this.  Why?  Medically speaking, we know a lot about heart disease, what causes it, how to treat and manage it, and how to prevent it.  We know a lot more about heart disease than cancer, yet it remains the leading cause of death.  

Listed below are controllable factors for heart disease.  Yes, we can control most of our risk but as a society we fail to do so until we are diagnosed with the disease (if we make it that far).  Hopefully this list educates you on risk factors and if you "already knew this info" let it be a reminder (aka wake up call) that your faith often lies in your own hands. 

Allison

Heart Disease Facts

• Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men.
• About 600,000 Americans die from heart disease each year—that’s 1 in every 4 deaths.
• Coronary heart disease is the most common type of heart disease, killing more than 385,000 people annually.
• In the United States, someone has a heart attack every 34 seconds. Each minute, someone in the United States dies from a heart disease-related event.
• Heart disease is the leading cause of death for people of most racial/ethnic groups in the United States, including African Americans, Hispanics, and whites. For Asian Americans or Pacific Islanders and American Indians or Alaska Natives, heart disease is second only to cancer.
• Coronary heart disease alone costs the United States $108.9 billion each year.  This total includes the cost of health care services, medications, and lost productivity.

Risk Factors

High blood pressure, high LDL cholesterol, and smoking are key heart disease risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors.⁵

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

• Diabetes
• Overweight and obesity
• Poor diet
• Physical inactivity
• Excessive alcohol use

www.cdc.gov

Workout 154 - Simply TEN!

Complete the following workout 3 times this week.

Warm-Up
1 min march or jog
1 min jumping jacks
1 min elbow to opposite knee raise
1 min walkout pushups

Workout
10 plank to pushup
10 rolling plank
10 bottom 1/2 lunges (each leg)
10 side plank dips (each side)
10 burpees

rest for 1 min and repeat for a total of 3-5 sets

Plank Challenge
Before you cool down, see how long you can plank and record this number and try to beat it the next workout!

Friday Funny!

I think we all can relate to this!!

Valentine's Day Workout

Whether you like Valentine's day or not, let's be honest we all like the candy and treats that go along with it!  Our workout this week will help you burn those "extra" calories but more importantly will get your heart pumping (which makes it stronger)!  Do the following workout 3 days this week on non-consecutive days.  

Warm-up:
1 minute jog/march in place
1 minute lateral plank walk
1 minute gate swings
1 minute kick butt lunges
1 minute jumping jacks

Workout:
30 sec plank to pushup
30 sec bicycle crunches
30 sec jumping lunges (regular lunges can be substituted)
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

30 sec rolling planks
30 sec burpees with a long jump (instead of jumping straight up, long jump forward)
30 sec side squats
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

30 sec speed skaters
30 sec dumbbell swings
30 sec plank
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

Cool down by walking around and follow up with some stretching.

Wednesday Wisdom - Heart Facts

February is national heart month, did you know the following?

- The human heart beats 100,000 beats per day

- A normal heart beats 40 million times/yr

- The average adult heart is the size of two clenched fists

- The heart pumps around 2,000 gallons of blood/day

- A typical resting hr = 70 - 80 beats per min

Check out this interactive video that shows how the heart works at rest and during exercise.  Pretty amazing!!  

http://science.nationalgeographic.com/science/health-and-human-body/human-body/heart-article/

Motivation!!

Workout 153 - Valentines Day Workout

Whether you like Valentine's day or not, let's be honest we all like the candy and treats that go along with it!  Our workout this week will help you burn those "extra" calories but more importantly will get your heart pumping (which makes it stronger)!  Do the following workout 3 days this week on non-consecutive days.  

Warm-up:
1 minute jog/march in place
1 minute lateral plank walk
1 minute gate swings
1 minute kick butt lunges
1 minute jumping jacks

Workout:
30 sec plank to pushup
30 sec bicycle crunches
30 sec jumping lunges (regular lunges can be substituted)
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

30 sec rolling planks
30 sec burpees with a long jump (instead of jumping straight up, long jump forward)
30 sec side squats
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

30 sec speed skaters
30 sec dumbbell swings
30 sec plank
Rest 30 sec - 1 min and repeat 2 more times (total of 3)

Cool down by walking around and follow up with some stretching.

Friday Funny

Workout Reminder

Here is a reminder of your weekly workout schedule and a copy of the workout for this week.  Go get it!!

Workout 152 - Superbowl Shuffle

Do this workout 3 times this week, on non-consecutive days.  On the off days, do 2 days of interval training for at least 20 minutes (for details click the word interval training).

You will need a set of dumbbells or something weighted for the bicep curls in this workout

WARM-UP
Jog or march in place - 1 min
drop step squat  - 1 min (alt. sides)
walkout pushups - 1 min
butt kicker run - 1 min
standing oblique twist - 1 min

Perform each exercise for 1 min. performing as many reps as possible.  Rest in between each quarter for 1 minute.  Circuit is 12 minutes so if you are looking for a longer workout, repeat 2-3 times.  If one minute is too hard, cut it down to 30-45 secs (if you do this try to repeat the workout more than once)  And make sure you push yourself, this is the Superbowl!
1st Quarter
Quickfeet Run (run in place as fast as you can)
Pushups
Squat Jumps (squats for low impact)
Rest 1 min

2nd Quarter
Superbowl Shuffle (lateral shuffle x 4)
Rolling planks
Reclined knee in's
Rest 1 min

3rd Quarter
High Knee Run
Bicep Curls
Plank
Rest 1 min

4th Quarter
Burpees
Dips
Side plank dips (switch sides 1/2 way through)
Rest 1 min

Wednesday Wisdom - Heart Health Habits

February is American Heart Month and we will be sharing heart tips every Wednesday to help you gain "wisdom" on the subject as heart disease is the number cause of death in Americans.  

Check out these heart healthy habits featured on Good Morning America.

6 Quick Heart-Healthy Habits

ABCNEWS.com

Cutting your risk for cardiovascular disease doesn't necessarily require a total lifestyle overhaul. Many heart-healthy habits are surprisingly easy to adopt.

"There are plenty of small changes you can make in your day that can have a big impact on your heart health," said Dr. Richard Becker, a professor of medicine at Duke University Medical Center, and a spokesman for the American Heart Association.

Here are six quick fixes that can help your heart:

Do Your Ohm Work

Research supports the idea that yoga can help reduce such cardiovascular risks as insulin resistance, high blood pressure and blood vessel inflammation. For the 2.7 million Americans diagnosed with atrial fibrillation in which the heart's upper chambers flutter randomly instead of contracting normally, yoga may be especially helpful.

A new Washington University School of Medicine study found that AF patients who did yoga in addition to taking medication reported half the number of heart quivers compared with patients who only took meds. While not a cure for AF, regular yoga practice -- at least twice a week for three months -- also improved the subjects' heart health by easing anxiety levels and significantly lowering resting heart rates.

"It doesn't necessarily have to be yoga. Any way you reduce stress is good for the heart," Becker said.

Be a Friend

Absence makes the heart grow fonder, but togetherness strengthens heart health.

Having a close relationship with another person, be it a friend, lover or relative is so heartwarming it can halve the risk of a heart attack in someone who has already had a heart attack, a 2004 heart study suggests. And one State University of New York at Oswego investigation found that blood pressure dropped when one spent time with a spouse or partner.

Becker pointed out that whether in pairs or in groups, engaging with other people does seem to help the heart, though it's not exactly known why.

"It could be that secure social ties lead to better health habits and less depression," he said. "It could also be due to neurological and hormonal changes that lessen stress and anxiety."

Toxic associations do the heart no favors, though. In one 12-year study, British civil servants in bad relationships were 34 percent more likely to have heart attacks or heart trouble than those in happier relationships.

Indulge in the Dark

It's no accident that chocolate hearts are associated with Valentine's Day.

Dark chocolate contains high concentrations of cocoa. Intake of this anti-oxidant rich substance appears to relax blood vessels, lower blood pressure and control blood sugar.

Just don't get carried away. Becker said that a single 1.5 ounce serving of the sweet stuff will bestow all its heart-healthy benefits without adding an overabundance of fat, sugar or calories to your diet.

Take a Break

When researchers from the University of South Carolina analyzed the daily movement patterns of adult men, they found that those who were the least active throughout the day had a 64 percent greater risk of dying from heart disease compared with men who reported living a less sedentary lifestyle.

Spending too much time rooted to the couch or chair may pack on unhealthy fat around the heart and lead to less desirable levels of cholesterol, blood sugar, triglycerides and waist size, research suggests. This appears to be true even for people who maintain a regular exercise routine.

However, taking even short breaks can counteract some of sitting's negative impact on heart health, one European Heart Journal report found. Becker agreed.

"Taking advantage of opportunities to move has benefits that are well documented," he said. "Any effort is good, and all efforts count."

Have a Hearty Salad

Amp up salads with good-for-the-heart ingredients. Start with a base of leafy greens, an excellent source of vitamins and phytochemicals associated with a lower risk of heart disease and depression. Toss in a half cup of steamed asparagus or a couple of slices of avocado. These are two veggies packed with folate, a vitamin that helps head off blood-vessel inflammation. To lower LDL, or "bad cholesterol," swap out the croutons for a handful of almonds or cranberries. Finally, top it all off with a vinaigrette dressing. Harvard research suggests two tablespoons daily can cut the risk of heart disease in women.

Dream On

Too much or too little sleep can hurt your heart.

Findings released last year by Chicago Medical School suggest that people who catch fewer than six hours of Zs a night are twice as likely to have a stroke or heart attack, and one-and-a-half times more likely to have congestive heart failure, whereas people who slumber more than eight hours a night are more likely to experience chest pain and coronary artery disease.

Not enough shut-eye seems to trigger the nervous system to release high levels of "fight-or-flight" stress hormones that raise blood pressure, heart rate and blood sugar. Short sleepers also tend to be heavier, which can take a toll on the heart.

While it's not clear why hitting the snooze button once too often affects the heart, some studies indicate oversleepers may be susceptible to depression and unmotivated to exercise. Or they may run out of time and energy to keep up with heart-friendly habits.

"Somewhere around eight hours seems optimal," Becker acknowledged. "But sleep alone won't necessarily impact heart health unless it's put in context with nutrition, activity, stress management and all of your other health habits."

Motivation - Make it Count in 2013

Here is a very inspiring video by Nike to get you motivated in 2013.  It is interactive so when you see a goal that interests you click on it and you can actually share it with social media, friends, etc to hold you more accountable.  The video moves pretty fast, but when you see a box that interests you...click on it.

https://www.youtube.com/channel/UCUFgkRb0ZHc4Rpq15VRCICA

Workout 152 - Superbowl Shuffle

We are posting a day early...just in case you want to blast some calories before the big game (or eating fest) today!  If not, it also serves as a cure for your superbowl "hangover" tomorrow regardless of it being a food hangover or the other kind! ;)

Do this workout at least 3 times this week, on non-consecutive days.  On the off days, do 2 days of interval training for at least 20 minutes (for details click the word interval training).

You will need a set of dumbbells or something weighted for the bicep curls in this workout

WARM-UP
Jog or march in place - 1 min
drop step squat  - 1 min (alt. sides)
walkout pushups - 1 min
butt kicker run - 1 min
standing oblique twist - 1 min

Perform each exercise for 1 min. performing as many reps as possible.  Rest in between each quarter for 1 minute.  Circuit is 12 minutes so if you are looking for a longer workout, repeat 2-3 times.  If one minute is too hard, cut it down to 30-45 secs (if you do this try to repeat the workout more than once)  And make sure you push yourself, this is the Superbowl!

1st Quarter
Quickfeet Run (run in place as fast as you can)
Pushups
Squat Jumps (squats for low impact)
Rest 1 min

2nd Quarter
Superbowl Shuffle (lateral shuffle x 4)
Rolling planks
Reclined knee in's
Rest 1 min

3rd Quarter
High Knee Run
Bicep Curls
Plank
Rest 1 min

4th Quarter
Burpees
Dips
Side plank dips (switch sides 1/2 way through)
Rest 1 min

In honor of our workout title, I've included a video of the super bowl shuffle :)

Friday Funny!

Maybe your cat can offer you that "push" you've been looking for? haha

http://www.youtube.com/watch?v=uCsTS57A9KM