I love varying planks. These are just a few variations you can do. Want more options? Give me a call. I have so many more! There is one (and more) for everyone!
We tend to what everything “now”… Information, meals, shows etc.. One area you must have patience in is your health. We don’t lose our health and fitness all at once, so we must allow proper progression and physical adaptation to regain our health safely. If we do not, we risk getting physically sore, fatigued and injuries. We can get frustrated and discouraged when we do not see immediate results and then possibly give up. Over all wellness is a life long journey to be enjoyed and maintained. Below are some tips on progressing your running if you have been inactive during the winter. If you need more personalized programming, give us a call. Sometimes you need professional to guide you through a safe and effective physical activity program designed specifically for you! Spring Special going on: purchase personal training 5 sessions, receive 1 FREE
I love fit bits for my clients. Here is some extended information you may want to consider when you are tracking your physical activity. You all know I always look at the holistic picture. wink emoticon Enjoy!
Know someone who overindulged during the holidays? New research suggests a shot of cold air (which is in no short supply in much of the country right now) might help kick-start some extra fat-burning activity for the New Year.... click to read on
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New Start, New Path, New Journey…sustaining your health for a lifetime is our goal!
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Here are just a few ideas to assist you through the holiday season & and article attached.
1. Change Your Mindset. You don't have to be everything to everyone.
2. Practice the Power of No.
3. Simplify Your Celebrations. Focus more on who you are with.
4. Focus on Others.
5. Choose a Charity Gift.
6. Remember Your Regular Activity to stay stress free. Doesn't have to be the same hard core workouts as usual.
7. Boost Your Immune System-eat well, sleep well, try immune supplements if needed.
8. Be Flexible.
9. Take a Day Off.
10. Get Out of Town to some palce quiet.
11. Take a Deep Slow Breathes.
Blessings this holiday season!
The American College of Sports Medicine recommends that individuals achieve at least 150 minutes of moderate-intensity exercise per week. Duration can be shorter if the intensity is vigorous. However, a recent report from York University’s School of Health in Toronto suggests that many people think they are exercising more intensely than they actually are.
The study involved 129 inactive adults aged 18–64 who received guidelines and descriptors on exercise intensity. Participants then walked or jogged on a treadmill at what they considered light, moderate and vigorous paces, in random order, according to their perceptions of the guidelines. Heart rates were recorded via heart rate monitor, and study authors took note of the self-selected treadmill speeds. Participants also completed VO2 peak exercise tests.
Data showed that in most cases subjects exercised below the intensity guidelines.
“Participants accurately estimated light effort physical activity and underestimated moderate and vigorous effort physical activity, and there appears to be no differences by sex, ethnicity or across BMI classifications,” explained the authors, who added that middle-aged individuals tended to discern intensity levels more accurately than younger participants.
The data caused concern among study authors, who posited that many more individuals are falling short of activity recommendations than previously thought. The authors suggested that the descriptors used to explain intensity levels could be part of the problem. “Given the difficulties in understanding moderate and vigorous effort physical activity, new subjective descriptions for moderate and vigorous intensity may be warranted to aid individuals with the understanding of physical activity intensity,” they concluded.
The study was published in PLOS ONE (2014; doi: 10.1371/ journal.pone.0097927).
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The Same 5 Exercise Mistakes Women Tend to Make
From: Health Magazine: From Best Shape/The Real Skinny
(My further commentary in RED)
1. Considering workouts license to binge-One recent study in Marketing Letters found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.
This is why I ask all my client for 15 reasons why they are training with me. We must uncover the intrinsic value of our physical activity. What feeds your soul is going to make your commitment to our health life long
2. Underestimating how much time you have-Some weeks, finding that extra half hour to slip in a workout isn’t easy-why it’s good to have a back-up plan “even a 10-minute cardio video on YouTube can keep you on track.” Stoler says
Our physical activity does not have to “formal”. An hour class, 45 minutes on the treadmill. ALL of your physical movement adds up during the day. Take the steps instead of the elevator. Park FAR away from the store.
3. 3. Always doing the same routine-“You can’t perform the same exercise over and over and expect the same benefits.” Says Stoler. To get better results, follow the FIT principle: vary the frequency, intensity and time.
The definition of insanity is doing the same thing over and over again expecting different results.One must always change up they activity to recruit as many different muscle fibers and stability tissue to allow our whole body to perform well for us. Plus our mind will get bored!
4. 4. Ignoring weights-Women who are getting started on an exercise program often think they should stick with just cardio, Stoler notes: but you need strength training to keep your metabolism revved up.
Strength training does not only rev your metabolism up, it is essential to give power and stability to our structure. Strength training does not mean pressing 200 lbs on a bench press. It means bringing integrity to our bodies that must perform so many movements. Our muscles governor our cardiovascular abilities. With greater muscle, tendon, ligament strength and stability the more effective our cardiopulmonary system with function. Muscles give us “form and function”
5. 5. Giving in to your energy drain-A top excuse for not exercising.” I’m too tired.” Fake yourself out, urges Holly Wyatt MD.” Say you’ll walk for only 10 minutes and you’ll likely go longer. Exercise energizes you!”
It is amazing how once you start it is easy to continue. Once our hormones kick in, our energy increases. A perfect example, is one of my clients, who is so dedicated, will come into her 7pm session, many times so energy depleted that she almost doesn’t come, managed to get yourself to her session, but leaves with 100 percent more energy and mental clarity. She KNOWS she has to make that most important step of getting to her session, because she recognizes the absolute difference in makes in her life. Hopefully she will read this and give some guidance to others that struggle with “that initial thought of giving in to energy depletion.” I know it sounds like an oxymoron but when you expend energy, you gain energy…Remember it doesn’t have to be a full out hour kill-o-thon to receive the energy upsurge benefits.
From: Health Magazine: From Best Shape/The Real Skinny
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