Love this Nike Ad!! Be Proud of Strong Legs!!

 

I have Thunder Thighs.

And that's a compliment

Because they are strong

And toned

And muscular

And though they are unwelcome

in the petite section

They are cheered on in marathons.

Fifty years from now

I'll bounce a grandchild on my thunder thighs

And then I'll go out for a run.

Just do it.

Workout 70 - CADBURY UNDONE

HAVE A FEW TOO MANY TREATS OVER THE HOLIDAY WEEKEND? NO PROBLEM. DO THIS QUICK WORKOUT TO GET BACK ON THE RIGHT TRACK.

WARM-UP:
JOG IN PLACE
FRANKENSTEIN KICKS
HEEL TO TOE WALK
SUMO SQUATS
STANDING OBLIQUE TWISTS

WORK-OUT:

2 MINS OF WALKING LUNGES
1 MIN OF BICYCLE CRUNCHES
1 MIN OF PUSH-UPS TO SIDE PLANK
2 MINS OF HIP EXTENSIONS (MOVING GLUTE BRIDGE)

COMPLETE THE LIST ABOVE 3X

COOLDOWN BY GENTLY WALKING AROUND IN YOUR SPACE AND BY STRETCHING.

P.S. AVOID THE CANDY ISLE EASTER SALES.

Workout 69 - Buy In

WARM UP (1MINUTE EACH):
INCHWORM
JOG IN PLACE
FRANKENSTEIN KICKS
SUMO SQUATS
STANDING OBLIQUE TWISTS

TO START OR TO START BACK UP YOU MUST COMPLETE THE FOLLOWING: (THAT MEANS IF YOU BREAK/STOP AT ANYPOINT DURING THIS WORKOUT YOU MUST 'BUY IN' AGAIN.
15 PUSH-UPS
25 SIT-UPS
35 SQUATS

WORKOUT:
100 BURPEES

COMMENT HOW MANY TIMES YOU HAD TO 'BUY IN'!

GOOD LUCK.

Easter Fun & Fitness for the Family!

Good Friday to all!  Even though we know Easter Eggs aren't the real reason for the Easter holiday, we are going to put them to good use!  Instead of filling them up with candy and letting the kids hunt them down for a sugar high, try this first (and then they can hunt them for candy)!


You'll need some plastic eggs and some small strips of blank scrap paper you can write on.  On the small pieces of paper, write down the name of an exercise and the number of them you want to do (or time).  Here is an example I used in my Wellness Classes: (if college freshman enjoyed it, young children will love it too!)

Some exercises you can do that would be fun for the whole family (especially the kids) are:
Duck walk, bunny hops, crab walk, inchworms, bear crawl, etc as well as traditional exercises like pushups, squats, jumping jacks (your kids should be familiar with those...we hope!)


I had my students hunt the eggs one student at a time and we did the exercise and then I sent another one out for an egg.  You can do it that way, or have them hunt all the eggs and then do all the exercises inside their eggs one at a time.

It's a fun, rewarding way to exercise for the whole family! 

Workout 68 - Perfect 10

Equipment needed: dumbbells (medium-heavy wt) 


Warm-Up
1 min of the following:  jog or march, butt kickers, standing oblique twists, inchworms


Our YouTube channel for exercise demos


10 rounds of the following:

10 pushups
10 bicycle crunches (each side)
10 dumbbell swings
10 dumbbell reclined twists 
10 cross punches (each side)
10 jumping lunges (each side)
10 reclined knee ins
10 bicep curls
10 side squats (each side)
10 dips


Rest as needed 1 - 2 minutes after each round.  Strive to reach 10 rounds!
Following last round, bring heart rate back down and stretch to release the muscles.

Don't Be Fooled by Supplements

April Fool's gone and past, don't be the biggest fool at last!  Every Wednesday in April, we will share with you information on being an informed consumer and not falling for health, fitness, and wellness products and/or scams.

Part 1 - Supplements   

Did you know the FDA regulates prescription drugs, but does not regulate supplements (includes vitamins, minerals, herbs, botanicals, amino acids, concentrate, metabolites or combo of any of these)? That's right, the  products you can buy anytime and anywhere are not regulated.  Under The Dietary Supplement Health and Education Act of 1994, the dietary supplement or dietary ingredient manufacturer is responsible for ensuring that a dietary supplement or ingredient is safe before it is marketed. The FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements.  The manufacturer, packer, or distributor whose name appears on the label of a dietary supplement marketed in the United States is required to submit to FDA all serious adverse event reports associated with use of the dietary supplement in the United States.  

What does this mean?  For starters, any regulation that is done is really only on labeling.  Second, it usually takes adverse effects for the FDA to pull a supplement off the shelf, often after harm has occurred.

Our best advice for you is to become an informed consumer.  Be aware of the following claims:

• immune system boosters
• energy enhancers 
• memory enhancers
• fat blocking
• anti-fatigue

Also, be aware of claims that products are "all natural".  Did you know there are "all natural" steroids often used to get the results you seek?

The best way to be aware of what you are consuming is to look up ALL the ingredients in the supplement, shake, drink, etc you are consuming.  For example, if you buy a protein supplement you may be getting extra ingredients or natural ingredients with effect unknown.   Also, be aware of high amounts of caffeine or taurine in weight loss supplements or pills (caffeine consumption should be under 200mg/day).  Finally, be aware of diuretics in weight loss products.  Water loss is not good, permanent weight loss is. 

If a pill claims to give you energy, make your life better, or help you lose weight (there are only 2 FDA approved weight loss drugs on the market) chances are you should skip it.  If only it were that easy...

Inspirational Words...

Inspiration words if beginning a program, trying something new or more challenging, or anything you try in life!

Workout 67 - Running Trails

Sarah-
I'm in a new town and have been running (literally) around to explore and find the best parks Since the trails are not marked with the amount of distance, I've had to run with a diferent strategy rather than run until my miles are complete. It's been a refreshing change of pace (no pun intended). So here is what my last run looked like:
MINS RPE
1-5 4 warm-up
5-8 7
8-10 5
10-13 7
13-14 9
14-16 5
16-19 7
19-21 5
21-24 7
24-25 9
25-27 5
27-30 7
30-32 5
32-35 7
35-36 9
36-39 5
39-44 4 cool down

The best part about this plan is that you dont have to be a runner to utilize it You could take this interval program and apply it to the elliptical, walking routine, the bike or any other cardio piece of your choice.

SO WHAT THE HECK IS RPE???
RPE is rating of preceived exertion. It is based on how hard you think your working Here is how the 1-10 scale works:
0 Nothing at all
1 Very, very light
2 Very light
3 Moderate
4 Somewhat hard
5 Hard
6
7 Very hard
8
9
10 Maximum effort (10 secs is about all you would last here)

TIP:
Be sure to scale back your intensity low enough that so you are able to push hard at the max peaks Interval training is not full power nor a steady state run. There are peaks and valleys. Even runners may find that a light jog may be too high during the recovery periods and resort to walking. HAVE FUN AND EXLPORE!!!