Wow, the weather was great in Minnesota today. As I was hunched over at my desk today I thought about how important posture is to overall health and fitness. I think my postural problems are often a result of my long held belief that I am carrying the weight of the world. I know it is irrational, I'm making progress. :)
Posture. One good step on the path to fitness is good posture. Trying to have a good posture can seem like a nearly impossible fight for some. Over time if you have a bad posture your body will actually change and make it harder to get back upright. Your chest muscles will shorten and your back muscles will lengthen and your spine will actually make new bones to prevent you from getting back to a good posture.
There are massive benefits to a good posture:
It is active vs passive so you burn calories
Your lungs and other organs can function at their full capacity
Less risk of injury
More likely to effectively use your abdominal muscles
More efficient with all movement
You will look younger
and more...
One key to having a good posture is keep your eyes up. Always remember that your eyes dictate your posture. If you are looking down at the ground your back will end up rounded. If you are looking ahead of yourself you will be more likely to be sporting a good posture.
Sometimes if you have a good posture (women- tits up) you might feel like you are a 'strutting peacock'. The good news is that your fitness is way more important than what others might or might not think about you.
Pilates is one of the best activities to improve posture. If you have questions about posture let me know.
Keep Moving
Thursday, September 30, 2010
Wednesday, September 29, 2010
ALL THOSE RESOURCES AND STILL NADA
Tonight I spent one hour looking on the Internet for different information about exercise. I goggled everything from health and wellness to strength training. I was hoping to pull some fun facts that might help keep people moving. I saved a few cute pics and a fact or two but more importantly, I got something else out of the searching experience- two interesting, mildly anyway, thoughts occurred to me...
1- Wow, there is an amazing amount of information and resources available on the web.
Everything you ever wanted to know about the benefits of exercise is in cyber space available at the touch of your finger tips. There are quotes, pics, videos and even virtual trainers. There is info for young/old, rich/poor, beginners/athletes and all the possible things in between. All of this great information and none of it even remotely made me want to get off my planted ass. Actually I feel a bit less motivated. ha
2- If all this information worked we wouldn't be dealing with such an overwhelmingly inactive and unhealthy population in this country. So, if all the technology, resources, pics, videos, virtual whatever isn't going to work what is?
I think a part of the solution is for each individual to start with knowing yourself (self awareness), loving yourself (self acceptance), and doing something (action). Now that's what I'm talking about.
FITNESS MOVE OF THE DAY: (this is the move for the following day)
Sometime during the course of the day, when you are sitting on a firm chair, do the following: stand up and sit down for one minute straight. Count how many times you can do that in a minute and let us know. If you have pain in your knee joints don't do it. If your muscles get tired keep going. Oh, make sure your butt touches down each time and keep your hands off your thighs. No cheating people.
Keep Moving
1- Wow, there is an amazing amount of information and resources available on the web.
Everything you ever wanted to know about the benefits of exercise is in cyber space available at the touch of your finger tips. There are quotes, pics, videos and even virtual trainers. There is info for young/old, rich/poor, beginners/athletes and all the possible things in between. All of this great information and none of it even remotely made me want to get off my planted ass. Actually I feel a bit less motivated. ha
2- If all this information worked we wouldn't be dealing with such an overwhelmingly inactive and unhealthy population in this country. So, if all the technology, resources, pics, videos, virtual whatever isn't going to work what is?
I think a part of the solution is for each individual to start with knowing yourself (self awareness), loving yourself (self acceptance), and doing something (action). Now that's what I'm talking about.
FITNESS MOVE OF THE DAY: (this is the move for the following day)
Sometime during the course of the day, when you are sitting on a firm chair, do the following: stand up and sit down for one minute straight. Count how many times you can do that in a minute and let us know. If you have pain in your knee joints don't do it. If your muscles get tired keep going. Oh, make sure your butt touches down each time and keep your hands off your thighs. No cheating people.
Keep Moving
Tuesday, September 28, 2010
ASK THE TRAINER
If you are having some trouble getting started on the path to fitness and need some specific help, comment on this blog with a fitness question. Heck you can even comment with a life question, I'm always willing to give my thoughts. ha. If you have a fitness or life question post a comment. You might also get some help from other blog viewers. It could be fun. We could have a community of support or insight for you.
Keep Moving
Keep Moving
YOU ASKED FOR PICS- TAH DAH
I've had some requests for pictures, so check out this video of me personal training and talking smart.
Keep Moving
Keep Moving
Monday, September 27, 2010
EXERCISE A NECESSARY EVIL
Don't wait for the day when exercise sounds fun to you. For most people exercise really does suck and always will. I never jump out of bed and think "I can't wait to get on the elliptical." I know there are some people who live for it but they are in the minority. Most people are sedentary or they exercise regularly but don't enjoy it. I know this sounds like bad news but really it is ok. Acceptance is everything. If you realize that exercise is a necessary evil, on some level, it will have a better chance of making it a regular part of your life for the rest of your life.
The key is acceptance and also finding what type of exercise/movement you can tolerate. (aka dislike the least) Can I get an amen?
Some good news is that better physical shape you are in the easier and more tolerable all forms of exercise become. Think about it.. what is easier hauling a 100lb overweight body on a mile walk, or moving the same distance with a fit body?
I myself like exercise once I get past the first ten minutes or if I am doing something I really enjoy like kayaking. Ipod doesn't hurt either. I always cover up the time if I am on a machine inside. Know thy self!
Some things in life we need to do even if we don't enjoy them, for most peeps, exercise is on that list.
Keep Moving
The key is acceptance and also finding what type of exercise/movement you can tolerate. (aka dislike the least) Can I get an amen?
Some good news is that better physical shape you are in the easier and more tolerable all forms of exercise become. Think about it.. what is easier hauling a 100lb overweight body on a mile walk, or moving the same distance with a fit body?
I myself like exercise once I get past the first ten minutes or if I am doing something I really enjoy like kayaking. Ipod doesn't hurt either. I always cover up the time if I am on a machine inside. Know thy self!
Some things in life we need to do even if we don't enjoy them, for most peeps, exercise is on that list.
Keep Moving
Sunday, September 26, 2010
SURVEY SAYS
If you have a minute please complete the survey on the right side of the blog page. I will do new surveys each week and provide fitness information on the topic based on the survey results. How fun is that....
Keep Moving
Keep Moving
PLAN THE WEEK
What a great Sunday. Who needs a vacation to Mexico or somewhere in the tropics, I just spent 3 hours alone in my own house. It was amazing. I feel like a new woman.
Sunday night is a good time to make your fitness/self care plan for the week. When are you going to work out this week? Are you going to pack a lunch for work? What are you going to eat? Do you have tomorrows lunch prepared?
If a week seems like too much to plan, what are you planning to do for movement tomorrow? How are you going to make it happen? I like planning an entire week but everyone is different. Make sure on the path to fitness you are always doing what works best for YOU.
Remember that everything you do for movement counts. There are huge benefits to 10 minutes of exercise. One important benefit- exercise/movement is appetite suppressing. Moderate amounts of moderate intensity exercise are appetite suppressing (American Council on Exercise http://www.acefitness.org/). Both intense exercise or no activity are appetite stimulating. Now hear this... moderate amounts of moderate intensity exercise are appetite suppressing. (ex walking at lunch) Let me know if you want more explanation on this because it is important info to understand.
If you are thinking that planning, packing lunches, and exercise all sound like way too much work I hear ya. I'm with you but being unhealthy and out of shape takes a lot of work too. How much time and energy do you spend feeling bad because you don't exercise. How exhausting is it to know you could be fitter. Wouldn't it almost be easier just to pack a lunch or plan your activity for the week? (Heads up, the answer is yes.)
Keep Moving
Sunday night is a good time to make your fitness/self care plan for the week. When are you going to work out this week? Are you going to pack a lunch for work? What are you going to eat? Do you have tomorrows lunch prepared?
If a week seems like too much to plan, what are you planning to do for movement tomorrow? How are you going to make it happen? I like planning an entire week but everyone is different. Make sure on the path to fitness you are always doing what works best for YOU.
Remember that everything you do for movement counts. There are huge benefits to 10 minutes of exercise. One important benefit- exercise/movement is appetite suppressing. Moderate amounts of moderate intensity exercise are appetite suppressing (American Council on Exercise http://www.acefitness.org/). Both intense exercise or no activity are appetite stimulating. Now hear this... moderate amounts of moderate intensity exercise are appetite suppressing. (ex walking at lunch) Let me know if you want more explanation on this because it is important info to understand.
If you are thinking that planning, packing lunches, and exercise all sound like way too much work I hear ya. I'm with you but being unhealthy and out of shape takes a lot of work too. How much time and energy do you spend feeling bad because you don't exercise. How exhausting is it to know you could be fitter. Wouldn't it almost be easier just to pack a lunch or plan your activity for the week? (Heads up, the answer is yes.)
Keep Moving
Saturday, September 25, 2010
BREAK THE BROKEN RECORD
Peek- I just had a thought on exercise. Image that.
"I need some motivation." Does this sound familiar to some people. "I was doing so good and now I am off track." "I need to get back to exercising again." If any of these statements are playing over and over in your head just MAKE THEM STOP. These negative recordings are masquerading like helpful thoughts and they are not. If thinking thoughts like this worked you would be exercising. So, instead of the same broken record change your thinking. If you think "I need some motivation." Change that to "I am an amazing woman and mother I cant believe what I get done in a day. Maybe tomorrow I can prioritize my needs on some level." Or if you are thinking "I was doing so good I should get back on track." Change that to something like "I am amazing. I cant believe how much I do for everyone each day. There is no imaginary track to get on and off. I am doing the best I can today. I will move if I get a chance." If you start treating yourself kinder the likely hood of you exercising and moving is greatly increased. If the negative crap worked we would all be on the exercise bike right now.
Keep Moving
"I need some motivation." Does this sound familiar to some people. "I was doing so good and now I am off track." "I need to get back to exercising again." If any of these statements are playing over and over in your head just MAKE THEM STOP. These negative recordings are masquerading like helpful thoughts and they are not. If thinking thoughts like this worked you would be exercising. So, instead of the same broken record change your thinking. If you think "I need some motivation." Change that to "I am an amazing woman and mother I cant believe what I get done in a day. Maybe tomorrow I can prioritize my needs on some level." Or if you are thinking "I was doing so good I should get back on track." Change that to something like "I am amazing. I cant believe how much I do for everyone each day. There is no imaginary track to get on and off. I am doing the best I can today. I will move if I get a chance." If you start treating yourself kinder the likely hood of you exercising and moving is greatly increased. If the negative crap worked we would all be on the exercise bike right now.
Keep Moving
RIDE LIKE THE WIND
This morning I attended a 2 mile walk event for domestic violence awareness. It was great to be helping a good cause and also getting some movement in.
I don't have any thoughts on exercise this afternoon but I do have a thought on happiness..
When I was driving my boys to school yesterday I past a boy on his bike. The boy looked about 12 years old and he was traveling at top speed down a hill. I feel so blessed that at the exact right moment I looked at him and saw what appeared to be pure joy on his face. I keep having a flashback to how happy he looks and it instantly makes me feel happy. Sometimes its the simple things.
I bet this might not be what you expected from an exercise blog but I rarely give people what they expect. :)
I don't have any thoughts on exercise this afternoon but I do have a thought on happiness..
When I was driving my boys to school yesterday I past a boy on his bike. The boy looked about 12 years old and he was traveling at top speed down a hill. I feel so blessed that at the exact right moment I looked at him and saw what appeared to be pure joy on his face. I keep having a flashback to how happy he looks and it instantly makes me feel happy. Sometimes its the simple things.
I bet this might not be what you expected from an exercise blog but I rarely give people what they expect. :)
Friday, September 24, 2010
To sit or stand that is the question
Happy Friday,
Lately it has been hard to pull my lazy butt out of bed in the morning but today with the exciting prospect of blogging I am up and at it early. I definitely am a morning person. Enough about my energy or lack there of in the morn....
My thoughts about exercise today are about the necessity of separating weight loss and exercise goals. If you are going to get and/or stay active it is important to separate exercise and weight loss. I know this is a tough one for a lot of people. If your primary motivation for getting fit is weight loss you will likely fail. Results wont come fast enough, or maybe ever be enough. On days when you want to skip the exercise bike you might have thoughts like, "he should love me if I am fat or not I'm gonna skip it." Or, you might do the "I went for a walk so I can have an ice cream cone, blah blah."
Make the decision today- that you will get moving and staying moving because you deserve to be fit. You owe it to yourself and the people you love to take good care of your body regardless of what does or doesn't happen with your weight. The main reason I exercise is mental health. I believe that if I didn't exercise every day I would be heavily medicated. I know that I am a better person, mother, boss, friend if I get some exercise in each day. Obviously a by product of exercise/movement and healthy living is fat loss but it will help you to stay motivated if that is not the main reason you are getting and staying active.
Make goals for exercise/movement that are not weight loss related.
Ex. I am going to walk 10 minutes five days a week this month. (I am going to do it because I get to and I deserve to be healthy)
Also, remember that exercise doesn't have to be 30 minutes at the gym. You can try to increase your ADL's this week. (Activities of Daily Living) You can make small changes that will produce big benefits. I know I know. You have heard the stupid "stand up at your desk every 50 minutes" or "park further away in the parking lot" blah blah. As boring as these things sound they can work but only if you make them work for YOU. Get to know who you are and how your day typically lays out. Think of a few ways you can increase movement that will work for you.
I myself, would rather sit down when I talk on the phone and not pace around like a spaz. I like to take 2 trips into the house with 5 grocery bags a trip. I could, of course, make 10 trips but really... I would also like to sit while my copies print at work and not do side leg lifts at the copier. What I am inclined to do and what I do to care for myself, on a good week, might be different. Didn't someone say 'fake it until you make it.' The point is that we owe it to our bodies and the people we love to care for ourselves and these are a few ways I can do it. Just pick one thing you can do today to care for your physical body.
Pick one or make one up:
drink more water
sit up straight - uses lots of muscles
smile
take deep breaths
It is important to note that objects that are in motion stay in motion and objects that are at rest stay at rest. Keep moving....
Lately it has been hard to pull my lazy butt out of bed in the morning but today with the exciting prospect of blogging I am up and at it early. I definitely am a morning person. Enough about my energy or lack there of in the morn....
My thoughts about exercise today are about the necessity of separating weight loss and exercise goals. If you are going to get and/or stay active it is important to separate exercise and weight loss. I know this is a tough one for a lot of people. If your primary motivation for getting fit is weight loss you will likely fail. Results wont come fast enough, or maybe ever be enough. On days when you want to skip the exercise bike you might have thoughts like, "he should love me if I am fat or not I'm gonna skip it." Or, you might do the "I went for a walk so I can have an ice cream cone, blah blah."
Make the decision today- that you will get moving and staying moving because you deserve to be fit. You owe it to yourself and the people you love to take good care of your body regardless of what does or doesn't happen with your weight. The main reason I exercise is mental health. I believe that if I didn't exercise every day I would be heavily medicated. I know that I am a better person, mother, boss, friend if I get some exercise in each day. Obviously a by product of exercise/movement and healthy living is fat loss but it will help you to stay motivated if that is not the main reason you are getting and staying active.
Make goals for exercise/movement that are not weight loss related.
Ex. I am going to walk 10 minutes five days a week this month. (I am going to do it because I get to and I deserve to be healthy)
Also, remember that exercise doesn't have to be 30 minutes at the gym. You can try to increase your ADL's this week. (Activities of Daily Living) You can make small changes that will produce big benefits. I know I know. You have heard the stupid "stand up at your desk every 50 minutes" or "park further away in the parking lot" blah blah. As boring as these things sound they can work but only if you make them work for YOU. Get to know who you are and how your day typically lays out. Think of a few ways you can increase movement that will work for you.
I myself, would rather sit down when I talk on the phone and not pace around like a spaz. I like to take 2 trips into the house with 5 grocery bags a trip. I could, of course, make 10 trips but really... I would also like to sit while my copies print at work and not do side leg lifts at the copier. What I am inclined to do and what I do to care for myself, on a good week, might be different. Didn't someone say 'fake it until you make it.' The point is that we owe it to our bodies and the people we love to care for ourselves and these are a few ways I can do it. Just pick one thing you can do today to care for your physical body.
Pick one or make one up:
drink more water
sit up straight - uses lots of muscles
smile
take deep breaths
It is important to note that objects that are in motion stay in motion and objects that are at rest stay at rest. Keep moving....
Thursday, September 23, 2010
Exercise Sucks
Hi, I am excited for today being my first day of blogging on the exercise sucks blog. The premise of this blog is that exercise sucks but it sucks less than being out of shape, unhealthy, etc. I am a certified personal trainer that has a hard time getting motivated to exercise every day. I believe that exercise/movement is the main key to health and happiness but I also know that it is really hard! I think that every person is worthy and capable of enjoying their bodies ability to move and that often times real people need real people info and motivation.
I am mostly writing this blog because I have so much information in my mind about fitness for real people and I just want to dump it out to the world. So here we go... happy dumping.... I feel better already.
Exercise sucks! Remember to start small if you are trying to make movement part of your life. Every minute that you are moving counts. It all counts. 3 ten minutes bouts of exercise is equal to one 30 minute bout.
If anyone has exercise questions I could answer those here also but only if they real people questions.
No fitness freaks allowed. :)
I am mostly writing this blog because I have so much information in my mind about fitness for real people and I just want to dump it out to the world. So here we go... happy dumping.... I feel better already.
Exercise sucks! Remember to start small if you are trying to make movement part of your life. Every minute that you are moving counts. It all counts. 3 ten minutes bouts of exercise is equal to one 30 minute bout.
If anyone has exercise questions I could answer those here also but only if they real people questions.
No fitness freaks allowed. :)
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