During this time of year it is hard to maintain eating healthy. If you want to have some sweet things, only take a little. That way you are not depriving yourself but you are not eating the whole pie.
When you go shopping, park the farthest away and walk, unless it is at night and not secure!! Use the stairs instead of the elevator.
If you can schedule 20 minutes a day to find time to do some kind of exercise, before you know it you will incorporate exercise every day like brushing your teeth. You will eventually get to the point where you will miss it. You will not only see the benefits in your cardio, but your mood will improve along with your dress size.
Do each of the following exercises for 30 seconds each with no rest in between for 3 rounds. Great exercise routine for those of you who don't have a lot of time:
Add more exercises like, high knees, lunches, planks, etc. if you have more time!
With the beautiful weather outside, this is a great time to start a walking program. Start off slow and work your way up to 3-4 miles a day. Once you get that accomplished, try to add some sprints into your program. Walk one block and run 1/2 block. Work your way up and you will be running the whole thing before you know it.
It also burns a lot more calories when you run intermittently.
For those of you interested in losing weight, diet is 95% of the change. While exercise plays an important role in so many areas of your life, diet is the most important thing to do when trying to lose weight. If you try to eat a healthy diet, the rest will fall into place.
If you incorporate 30 minutes of cardio 3 times a week and 30 minutes of resistance training 2 days a week, you will see results. The point is, diet and exercise has to go together to get the results you want.
My favorite exercise with my clients is circuit training. I have them do a 5-10 minutes warm up by running ½ mile, doing the elliptical or treadmill for 10 minutes. I have an app on my phone for a circuit timer. I set the number of exercises, number of reps and the rest time in between. I have them do the exercise for 30 seconds and rest 15 seconds and then move onto the next one for 30 minutes. Here is an example of some of the exercises they do: bench press, squats on a bosu ball, pushups, jumping jacks, kettle bell, burpies, triceps kick backs.
Depending on their fitness level, you can adjust any exercise with any fitness level.
A little late, sorry I have been sick!!
When you do resistance training, make sure you use the concentric and centric. When you are doing bicep curls make sure you do some thing with your tricep. Example: When you work your quads, work your hamstrings.
If you only work on your quads, your hamstrings will weaken and your quads will be the dominate muscle and can eventually lead to problems and/or injury. Work both areas and you will be strong on all levels. That goes for all muscles.
Breathing is such an important part of exercise, one that we always do wrong. When we lift something heavy, we hold our breath. Studies have shown proper breathing techniques lower blood pressure and slow your heart rate.
For starters, when you breathe in through your nose, extend your lower abdomen (breathing thru the diaphragm) . Slowly exhale completely thru your mouth. Part of the problem is we do not exhale all the air in our lungs. Once in a while do an exaggerated exhale. Try to practice this 3 times a day until breathing thru your diaphram (stomach extended) because a habit.
I have learned this is so important when you are doing extreme sports. Hope this helps!
I have been sick for 10 days and this is really kicking my butt! I am starting back on my exercise routine today at a slower pace.
I read an article in my personal trainer magazine about a study done involving exercise and diet and diet alone. I was shocked to read the people who did both exercise and diet on lost 1 pound more then the people doing diet only!
I started reading about nutrition, since I am not a dietian, and I am experimenting with different types of protein. I know know your diet is the controlling factor of weight loss. Exercise is very important for tone and a better life, BUT you MUST watch what you eat and the portion in which you are eating.
I am buying Chia seeds today and trying them in a few breakfast receipes I found. I will let you know how this goes!!!!!!
Keep plugging along and remember you are worth it.
Well, the Heartland Triathlon is over. What an awesome event. It gets better every year!! My client finished under 2:00 hours and she was so thrilled! We both cried at the finish line. I am so very proud of her and she is going to do another one next month.
It is in inspiration to watch the kids come out on Saturday to do the triathlon. They age group was 6-15. They had a great time and what compassionate children they were. One girl fell on her bike and a group of kids stopped to help her.
I worked 14-18 hour days for three days and had the time of my life. It is such an honor to work with the group of people who are on the committee. I look forward to working with them each and every year. Even if you can't do a triathlon, I encourage you to go see one. It will give you motivation and the athletes love to get cheers from the crowd.
Until next time, enjoy life. It passes way to quickly.