If you are spending precious life energy struggling with weight loss and/or body images issues this is a must read. http://www.experiencelifemag.com/issues/november-2010/healthy-eating/intuitive-eating-for-weight-loss.php
FITNESS MOVE OF THE DAY
Today I am encouraging you to take movement outdoors. Gear up and go outside for a ten minute walk (wheel chairs-roll), in any direction. If you are absolutely unable to get outside get surrounded by as much a nature as you can and walk in place for 10 minutes or move whatever parts are mobile. For this one, as always, breath deep and smile, and observe! Be present in the moment. Notice the sights sounds and smells. Whatever they maybe....
Keep Moving
Sunday, October 31, 2010
Saturday, October 30, 2010
PAIN DOESN'T DO THE BODY GOOD
Just baked some pumpkin seeds. Yum! If it didn't sound like so much work I would gut a few more pumpkins and stock up.
This morning, during my early morning shopping ritual, I stopped at Walmart. While shopping it was painful for me to watch how in pain some of the employees seemed to be. It looked like many of them were in extreme pain just trying to make simple movements like bending over, etc. I spent a little time talking with a few of them, not about exercise, but just about the great coffee choices. I made an effort to send them each positive loving energy and kindness. It can't be easy to be in so much pain. Exercise sucks bad enough, trying to do it with physical pain is a lot to ask. I am saying a prayer today for all those who are in physical pain. I hope that they find relief and are able to move without limitations. For all who are not in pain, please take advantage of your gifts and exercise/move today for those who cannot.
I was so into the post I almost forgot the FITNESS MOVE, you should be so lucky...
FITNESS MOVE OF THE DAY
In honor of all those in pain, here is something painful :)
The Full Roll Up
Lay on the floor with your arms extended above your head. If it is painful to lay on the floor sit in a chair and tighten your abdominal muscles 10 times for 30 seconds each. If you can lay on the floor without pain take a deep breath exhale, float your arms to the ceiling and do a full roll up to a seated position. Inhale at the top and exhale back down slowly. Do this move 5 times. If you have pain only move in a pain free range. Remember that pain is your body's way of saying that something is wrong. The 'no pain, no gain' philosophy is a joke.
Keep Moving
This morning, during my early morning shopping ritual, I stopped at Walmart. While shopping it was painful for me to watch how in pain some of the employees seemed to be. It looked like many of them were in extreme pain just trying to make simple movements like bending over, etc. I spent a little time talking with a few of them, not about exercise, but just about the great coffee choices. I made an effort to send them each positive loving energy and kindness. It can't be easy to be in so much pain. Exercise sucks bad enough, trying to do it with physical pain is a lot to ask. I am saying a prayer today for all those who are in physical pain. I hope that they find relief and are able to move without limitations. For all who are not in pain, please take advantage of your gifts and exercise/move today for those who cannot.
I was so into the post I almost forgot the FITNESS MOVE, you should be so lucky...
FITNESS MOVE OF THE DAY
In honor of all those in pain, here is something painful :)
The Full Roll Up
Lay on the floor with your arms extended above your head. If it is painful to lay on the floor sit in a chair and tighten your abdominal muscles 10 times for 30 seconds each. If you can lay on the floor without pain take a deep breath exhale, float your arms to the ceiling and do a full roll up to a seated position. Inhale at the top and exhale back down slowly. Do this move 5 times. If you have pain only move in a pain free range. Remember that pain is your body's way of saying that something is wrong. The 'no pain, no gain' philosophy is a joke.
Keep Moving
Thursday, October 28, 2010
DO IT AND IT WILL BE DONE
Instead of thinking 'when I have more time and motivation I will start exercising,' think 'I will have more time and motivation if I start exercising."
FITNESS MOVE OF THE DAY
Remember that movement is what we are after and breathing is moving. The move today is sitting or standing take 10 deep breaths. Each time you breath fill your lungs up completely. Each time you exhale breath every bit of breath out.
Keep Moving
FITNESS MOVE OF THE DAY
Remember that movement is what we are after and breathing is moving. The move today is sitting or standing take 10 deep breaths. Each time you breath fill your lungs up completely. Each time you exhale breath every bit of breath out.
Keep Moving
Tuesday, October 26, 2010
KEEP MOVING
I was moving around a lot at work today, usually I am planted in my chair. This movement reminded me of the fact that-objects in motion stay in motion and objects at rest stay at rest.
FITNESS MOVE OF THE DAY
Starting midnight tonight log for the next 24 hours how much you are sitting or lying down. No you are not getting out of some physical activity- also, do 15 jumping jacks. Yes, jumping jacks. If you have bad knees or a bad back do them low impact. Low impact jumping jacks are the same as regular but you move one leg to the side at a time.
Keep Moving
FITNESS MOVE OF THE DAY
Starting midnight tonight log for the next 24 hours how much you are sitting or lying down. No you are not getting out of some physical activity- also, do 15 jumping jacks. Yes, jumping jacks. If you have bad knees or a bad back do them low impact. Low impact jumping jacks are the same as regular but you move one leg to the side at a time.
Keep Moving
Monday, October 25, 2010
BEAUTY SELLS
It is ridiculous how we are constantly bombarded with messages about thinness and beauty. Weight-loss commercials, beauty products, diet books, talk shows about how gorgeous people live, blah, blah, blah. Some of the most destructive products and programs are masquerading as healthy allies. If they are trying to improve your health, why are 98% of their messages appearance-based? It's sad to me that we, as a society, are still placing so much value on physical appearance when, in reality, it should never be at the top of our priority lists. If we all know deep down that how we look is not the most important thing in our lives, why do we keep spending our money on products and plans to try to look a certain way? It would be great if people exercised simply because they wanted to enjoy their bodies in motion. Oh Kim, that is ridiculous. Is it? Watch children playing. Do you see them climb up the slide and turn to each other and say, "Wow, we are really getting our exercise in today" — no, they are moving purely because it feels good and is fun. We were all children once who enjoyed moving.
One of the biggest reasons exercise sucks is because we think we 'have to' do it so that we can lose weight and look better. But deep down we want to be valued simply for who we are inside. If we didn't 'have to' exercise we might be more lively to move just because we 'get to.'
If you want to live the highest quality of life possible, do not buy into this bullshit that your value as a human being is in anyway determined by how you look. It is a lie that companies are selling you to make money — because it works, for them. Today I am selling something different: Who you are is good enough and every person is worthy and capable of enjoying their body's ability to move. The cost for this amazing product is free. The reason I am selling it is because it is the truth.
FITNESS MOVE OF THE DAY
Standing or sitting, reach toward the ceiling, alternating arms. If you are standing remember to keep your knees slightly bent. Do this for the count of 100. (each set equals 1) If you have pain or a pinch in your shoulder, only move in a pain free range. If your arms get tired, just keep going. Make sure to keep breathing and you know, smile, and keep abs tight.
Keep Moving
One of the biggest reasons exercise sucks is because we think we 'have to' do it so that we can lose weight and look better. But deep down we want to be valued simply for who we are inside. If we didn't 'have to' exercise we might be more lively to move just because we 'get to.'
If you want to live the highest quality of life possible, do not buy into this bullshit that your value as a human being is in anyway determined by how you look. It is a lie that companies are selling you to make money — because it works, for them. Today I am selling something different: Who you are is good enough and every person is worthy and capable of enjoying their body's ability to move. The cost for this amazing product is free. The reason I am selling it is because it is the truth.
FITNESS MOVE OF THE DAY
Standing or sitting, reach toward the ceiling, alternating arms. If you are standing remember to keep your knees slightly bent. Do this for the count of 100. (each set equals 1) If you have pain or a pinch in your shoulder, only move in a pain free range. If your arms get tired, just keep going. Make sure to keep breathing and you know, smile, and keep abs tight.
Keep Moving
Sunday, October 24, 2010
YOUR BEST ISN'T GOOD ENOUGH
"Do your best," is what I tell my kids. I constantly tell my sons, "all that matters is that you do your best and have fun." Unfortunately, this is not the message I send to myself. My internal message sounds more like, "you need to do way better, try harder or you are going to fail and look stupid again." How can there be such a huge discrepancy between what I tell the people I love and what I tell myself? ugh. No wonder it's so hard to find the motivation to exercise. Thankfully, this morning I was overcome with a sense of peace and calm. I had a momentary thought of, "Kim just do your best, that's all anyone expects of you." It was amazing. I am a spiritual person so I attribute the message to God cutting me a break this morn,whatever it was- fewft. Today, because of the kind message, I have simply been reminding myself to "do my best." With the mean monster messages on vacation for the day, I have been more energized and moving my body more. Interesting...
FITNESS MOVE OF THE DAY
Sitting straight up in a chair extend one leg. Move the foot of the extended leg,with the point of movement being the ankle- flex the foot towards your head and point it away from your head. Do this 15 times. Breath deep each time. Alternate and extend the other leg and do 15 flex/point moves with that foot. Keep your stomach muscles tight the entire time if you can. If your low back hurts don't put your leg up very high.
Keep Moving
FITNESS MOVE OF THE DAY
Sitting straight up in a chair extend one leg. Move the foot of the extended leg,with the point of movement being the ankle- flex the foot towards your head and point it away from your head. Do this 15 times. Breath deep each time. Alternate and extend the other leg and do 15 flex/point moves with that foot. Keep your stomach muscles tight the entire time if you can. If your low back hurts don't put your leg up very high.
Keep Moving
Thursday, October 21, 2010
NOT SO FAST
I forgot the move of the day. I bet you thought your were off the hook. not
FITNESS MOVE OF THE DAY
Sitting or standing (if standing make sure your knees are slightly bent) punch forward alternating arms. Punch forward for 2 minutes. Make sure to keep breathing and smiling the entire time. You heard me, see if you can actually smile for 2 minutes while punching.
Keep Moving
FITNESS MOVE OF THE DAY
Sitting or standing (if standing make sure your knees are slightly bent) punch forward alternating arms. Punch forward for 2 minutes. Make sure to keep breathing and smiling the entire time. You heard me, see if you can actually smile for 2 minutes while punching.
Keep Moving
MOVE IT OR LOSE IT
I just read a great quote- "The body is an incredible machine. Its function actually improves with use if its movement is compatible with its design" (ACE Personal Training Manual www.acefitness.org) . Sometimes the simplest things make the most sense. Appreciate, move and be good to your body, and it will respond positively.
Keep Moving
Keep Moving
Monday, October 18, 2010
STRIVING FOR PERFECTION IS DRAINING
I just watched a great show on PBS called The Teachings of Jon. teachingsofjon.com Jon seems like an amazing guy. I'm having trouble going to sleep because the show was so motivating and inspiring.
FITNESS MOVE OF THE DAY
Head circles- sitting or standing rotate your head slowly in one direction. Make a complete circle with your head. If it hurts stop. If you hear cracking and popping that is OK. Make sure not to hold your breath. Relax your eyes and jaw. Do a few circles one direction and reverse the motion. Go 3 times each way if want to count
Keep Moving
FITNESS MOVE OF THE DAY
Head circles- sitting or standing rotate your head slowly in one direction. Make a complete circle with your head. If it hurts stop. If you hear cracking and popping that is OK. Make sure not to hold your breath. Relax your eyes and jaw. Do a few circles one direction and reverse the motion. Go 3 times each way if want to count
Keep Moving
Saturday, October 16, 2010
MCDONALD IS NOT AN ENERGY DRINK
Happy Saturday. The weather this month has been excellent. Maybe a nice Fall will make winter seem shorter. I'll keep my fingers crossed.
Remember that I can answer any personal training questions you have, via this blog.(Free) You can send me a message or post a comment/question.
I am playing McDonald's Monopoly game, there I said it. It is painful for me to admit. Not only am I playing, I am 'in it to win it.' I have never even considered playing this stupid thing before but for some reason this year I'm drawn to it. Kim, what does this have to do with exercise? I am getting to it. First of all, keep in mind that I have an insane competitive streak. :) So, phase one of playing the game was to find out all the rules, determine what the best strategy was for winning. I contacted several people and asked them to save me their pieces, if they were not playing. (Save me your pieces if you are not playing). Phase two was finding out what items at MCD's had game pieces on them. Well well well, nothing healthy has game pieces. Are you F-ing kidding me. Shame on them. I asked the kid working at the desk and she said, "the only healthy items the game pieces are on are the fish sandwich and the fruit smoothie." Seriously in 2010 she thought fish sandwich was healthy. OMG. So, I am disgusted with McD's but still drawn to play this game. strange
Anyway, I have been eating more greasy McD's lately than I normally would and my butt is dragging. I could hardly get out of bed this morning. I got up and thought "I don't have the energy to workout. I'm wrecked." I started to think about what might be kicking my butt- ding ding ding- McDonalds! I kid you not, I feel sluggish and exhausted. Now is this going to make me stop eating it and quit the game? No, but I am aware that fast food definitely impacts energy level. It is hard enough to do this sucky exercise crap let alone doing it totally drained. The moral of the story is that if you are going to play fast food monopoly play in moderation and get your friends to collect most of the pieces. Or maybe it is feed the body crap and you will feel like crap. Or maybe it is even more profound, McD's doesn't put chips on healthy stuff because they want Americans to stay sluggish and unhealthy, so we don't wise up and skip them all together.
FITNESS MOVE OF THE DAY
10 minutes of cardio. Turn on a radio or watch tv. Make sure that you can see a clock. Do each of the following moves for 2 minutes without stopping :
march in place
kick alternating legs
step to the side and back (in place)
March in place
Heel digs (kick your leg forward but put the heel into the ground in front of you, alternate legs)
Keep Moving
Remember that I can answer any personal training questions you have, via this blog.(Free) You can send me a message or post a comment/question.
I am playing McDonald's Monopoly game, there I said it. It is painful for me to admit. Not only am I playing, I am 'in it to win it.' I have never even considered playing this stupid thing before but for some reason this year I'm drawn to it. Kim, what does this have to do with exercise? I am getting to it. First of all, keep in mind that I have an insane competitive streak. :) So, phase one of playing the game was to find out all the rules, determine what the best strategy was for winning. I contacted several people and asked them to save me their pieces, if they were not playing. (Save me your pieces if you are not playing). Phase two was finding out what items at MCD's had game pieces on them. Well well well, nothing healthy has game pieces. Are you F-ing kidding me. Shame on them. I asked the kid working at the desk and she said, "the only healthy items the game pieces are on are the fish sandwich and the fruit smoothie." Seriously in 2010 she thought fish sandwich was healthy. OMG. So, I am disgusted with McD's but still drawn to play this game. strange
Anyway, I have been eating more greasy McD's lately than I normally would and my butt is dragging. I could hardly get out of bed this morning. I got up and thought "I don't have the energy to workout. I'm wrecked." I started to think about what might be kicking my butt- ding ding ding- McDonalds! I kid you not, I feel sluggish and exhausted. Now is this going to make me stop eating it and quit the game? No, but I am aware that fast food definitely impacts energy level. It is hard enough to do this sucky exercise crap let alone doing it totally drained. The moral of the story is that if you are going to play fast food monopoly play in moderation and get your friends to collect most of the pieces. Or maybe it is feed the body crap and you will feel like crap. Or maybe it is even more profound, McD's doesn't put chips on healthy stuff because they want Americans to stay sluggish and unhealthy, so we don't wise up and skip them all together.
FITNESS MOVE OF THE DAY
10 minutes of cardio. Turn on a radio or watch tv. Make sure that you can see a clock. Do each of the following moves for 2 minutes without stopping :
march in place
kick alternating legs
step to the side and back (in place)
March in place
Heel digs (kick your leg forward but put the heel into the ground in front of you, alternate legs)
Keep Moving
Sunday, October 10, 2010
CHRISTMAS IS COMING READY OR NOT
Target has the Christmas section up and running. ugh. If Target can get ahead of the 'holiday crap' so should we. I am not a fan of the retail season. Usually I fight the holidays but this year my plan is less resistance and more- use their momentum in my favor. If they can think months ahead, dammit so can I. I want to be feeling great this holiday season; eating more green vegetables and have a higher level of peace/calm in my daily life. I have lots of important goals so, this holiday season, I am going to skip buying retail goods and hijack their foresight. Thanks for the heads up Target, I'm on it. (In your face retailers) Are you with me? Less buying and more self-care.
The choices you make today directly impact how your tomorrow looks. If you want to be fit and healthy in the future, make some good choices today. Christmas will come in a few months and you will either be feeling good because you have started to make movement/exercise part of your life or you will be beating yourself up and preparing a 2011 New Years resolution. Start now with something small. You don't have to go 'all or nothing' on this one. If you start today with something small, by Christmas you will be darn proud of yourself.
FITNESS MOVE OF THE DAY
Stand up straight. You may want to use a wall or chair to balance. Stand on one leg. Raise the other leg in and out (to the side). Do not set the leg down in between. Raise and lower the leg to the side 15 times. After you have done 15 on one side switch legs and do the other side. Remember to slightly bend the knee of the leg you are standing on (keep the knee soft)(don't lock your joints).
Keep Moving
The choices you make today directly impact how your tomorrow looks. If you want to be fit and healthy in the future, make some good choices today. Christmas will come in a few months and you will either be feeling good because you have started to make movement/exercise part of your life or you will be beating yourself up and preparing a 2011 New Years resolution. Start now with something small. You don't have to go 'all or nothing' on this one. If you start today with something small, by Christmas you will be darn proud of yourself.
FITNESS MOVE OF THE DAY
Stand up straight. You may want to use a wall or chair to balance. Stand on one leg. Raise the other leg in and out (to the side). Do not set the leg down in between. Raise and lower the leg to the side 15 times. After you have done 15 on one side switch legs and do the other side. Remember to slightly bend the knee of the leg you are standing on (keep the knee soft)(don't lock your joints).
Keep Moving
Friday, October 8, 2010
NOT WORTH THE GUILT
Happy Friday!
I recently finished a good book called 'Overcoming Addictions' by Deepak Chopra, M.D. The book is about all kinds of addictions and spiritual solutions to each. I thought the section on TV addiction was interesting and might have strong implications to exercise, or lack of.
"Another marker of addictive behavior is the sense of guilt that accompanies it, and which somehow seems to fuel the addiction rather than suppress it. In a study of leisure-time activities, television was the only one that evoked feelings of guilt. Other leisure activities created more pleasure the longer they were pursued, but television produced guilt rather than enjoyment."
If you are having trouble making exercise/movement part of your life review your TV watching habits. When are you watching TV? How much? How does it make you feel? TV might not only be sedentary it might be adding guilt to your life and draining some of the energy you need to get moving!
I am going to study my own (and my families) TV habits and see how it is impacting us. I'll keep you posted. FYI- my husband loves TV so don't tell him that it is under investigation. ha
FITNESS MOVE OF THE DAY
Sit up straight in a chair (preferably solid type chair) and raise up each leg alternating. Keep your leg bent when you lift it. Basically march in your chair. Watch the clock and do this for one minute. Make sure not to hold your breath.
Keep Moving
I recently finished a good book called 'Overcoming Addictions' by Deepak Chopra, M.D. The book is about all kinds of addictions and spiritual solutions to each. I thought the section on TV addiction was interesting and might have strong implications to exercise, or lack of.
"Another marker of addictive behavior is the sense of guilt that accompanies it, and which somehow seems to fuel the addiction rather than suppress it. In a study of leisure-time activities, television was the only one that evoked feelings of guilt. Other leisure activities created more pleasure the longer they were pursued, but television produced guilt rather than enjoyment."
If you are having trouble making exercise/movement part of your life review your TV watching habits. When are you watching TV? How much? How does it make you feel? TV might not only be sedentary it might be adding guilt to your life and draining some of the energy you need to get moving!
I am going to study my own (and my families) TV habits and see how it is impacting us. I'll keep you posted. FYI- my husband loves TV so don't tell him that it is under investigation. ha
FITNESS MOVE OF THE DAY
Sit up straight in a chair (preferably solid type chair) and raise up each leg alternating. Keep your leg bent when you lift it. Basically march in your chair. Watch the clock and do this for one minute. Make sure not to hold your breath.
Keep Moving
Thursday, October 7, 2010
MORNING NOON OR NIGHT
Everything is easier with a blue sky!
The best time of day to exercise is... the time that will work the best for you. It's great to exercise in the morning because it eliminates the chance that life will get in the way, but if you are not a morning person this is not a battle you want to fight. Take the path of least resistance. I get it done in the morning but I love mornings. I do know people who successfully exercise routinely in the evening. Pick the time that will work best for you. Also, use mp3 players, magazines, TV whatever means necessary. After you decide what time of day gives you the best chance get n r done, start with small amounts of moderate exercise. Getting fit and making movement part of your life is all about moderation and consistency.
FITNESS MOVE OF THE DAY
Sit up straight and tighten up your stomach muscles for 2 minutes straight. Make sure to breath so you don't pass out.
Keep Moving
The best time of day to exercise is... the time that will work the best for you. It's great to exercise in the morning because it eliminates the chance that life will get in the way, but if you are not a morning person this is not a battle you want to fight. Take the path of least resistance. I get it done in the morning but I love mornings. I do know people who successfully exercise routinely in the evening. Pick the time that will work best for you. Also, use mp3 players, magazines, TV whatever means necessary. After you decide what time of day gives you the best chance get n r done, start with small amounts of moderate exercise. Getting fit and making movement part of your life is all about moderation and consistency.
FITNESS MOVE OF THE DAY
Sit up straight and tighten up your stomach muscles for 2 minutes straight. Make sure to breath so you don't pass out.
Keep Moving
Tuesday, October 5, 2010
DO IT FOR LOVE
This morning I am thinking about how much I love my kids. It is almost overwhelming to realize how much I love them and how important they are to me. I know other people feel that way about their kids or other people in their lives that they love with all their hearts. That's really nice but what does this have to do with movement/exercise? After I was flooded with gratitude it occurred to me that I would anything for my kids, so why don't I take better care for myself. Everyday I make sure the kids get the right foods and exercise but I neglect my own needs. The people that we love, love us, and want us to be healthy and live a happy long life.
Today if you can't get motivate to move for yourself do it for the people you love!
FITNESS MOVE OF THE DAY
If you encounter a set of stairs today. Go up and down three times without stopping. If you don't encounter a set of stairs make three extra trips that you wouldn't normally make. (bathroom, water cooler, basement)
If you are an over achiever you can do both. :)
Keep Moving
Today if you can't get motivate to move for yourself do it for the people you love!
FITNESS MOVE OF THE DAY
If you encounter a set of stairs today. Go up and down three times without stopping. If you don't encounter a set of stairs make three extra trips that you wouldn't normally make. (bathroom, water cooler, basement)
If you are an over achiever you can do both. :)
Keep Moving
Monday, October 4, 2010
WHATEVER IT TAKES
It isn't Martha Stewart or Good House Keeping but I have shorts, socks, and a bra on my floor ready to grab in the dark, so I can exercise before the kids get up in the morning.
Your body deserves to be treated with kindness! Be good to yourself.
Keep Moving
Your body deserves to be treated with kindness! Be good to yourself.
Keep Moving
POSITIVELY MONDAY
Make it a great Monday. Focus on positive things. Positive thoughts will increase your energy which will help you move/exercise. :) Positive thinking is also part of the path to fitness.
Already today I am happy for:
Two great kids
Hot water in the shower
Nylons that are big enough
A fabulous white watch
Colorful leaves to look at on the way to work
Positive thoughts = more energy. More energy = more movement.
Keep Moving
Already today I am happy for:
Two great kids
Hot water in the shower
Nylons that are big enough
A fabulous white watch
Colorful leaves to look at on the way to work
Positive thoughts = more energy. More energy = more movement.
Keep Moving
Sunday, October 3, 2010
HOLY KICK BUTT SUNDAY
How to run a Sunday so that your ready for Monday. Man I love a Sunday. Sunday is a holy day and to me the best way to 'get holy' is to do the things that make me the happiest. If I am happy I have more energy to exercise/move and be good to myself and the people I love. Today what is making me happy is cleaning the house, getting the Halloween decorations out, burning a pumpkin candle with the windows open and the sun shining in, making sure all the laundry is done, a dozen hard boiled eggs are cooked, two pounds of hamburger are browned and ready for easy use during the week. I know this doesn't sound glamorous but it's my own personal heaven. Having Sunday 'my way' is so energizing. I don't know about you but when I'm happy, I can take on the world. A well organized planned Sunday can be the start of a kick butt week.
Remember that it isn't selfish to get your needs met; be happy. It is more selfish to neglect your needs and not be good to the people you love. Just my opinion.
FITNESS MOVE OF THE DAY:
Oblique Twist. Sit up straight in your chair or on a ball. Cross your arms across your chest. Keeping your nose in line with your spine turn your upper body to the left and then back to center. Do this 15 times to the left and then 15 times to the right. Try to keep your stomach tight and do not hold your breath.
Keep Moving
Remember that it isn't selfish to get your needs met; be happy. It is more selfish to neglect your needs and not be good to the people you love. Just my opinion.
FITNESS MOVE OF THE DAY:
Oblique Twist. Sit up straight in your chair or on a ball. Cross your arms across your chest. Keeping your nose in line with your spine turn your upper body to the left and then back to center. Do this 15 times to the left and then 15 times to the right. Try to keep your stomach tight and do not hold your breath.
Keep Moving
Saturday, October 2, 2010
NERD SATURDAY RULES
Those who know me might know this already but I must confess that I am a nerd. I have some massive nerdy tendencies that can not be denied. Take for example my Saturday morning routine:
I love to get up before the sun on Saturday morning. I go to the grocery store before anyone is up. I like to stop at my favorite gas station and get my car washed, put all recyclable water bottles in the bin, have a nice cup of coffee and enjoy a quiet productive morn. Nerdy I know, but you can't fight who you are. This morn I got up a extra early to blog a bit. Maybe the most nerdy part about it all is how exciting it is to me and how proud I am of myself, ha. For me the lesson is don't fight who you are, know yourself and be it loud and proud.
What are you going to do this weekend that is for you? What brings you joy? Happiness increases the chances of you exercising/moving. It is true that small amounts of exercise can help with mode and even dramatically impact depression but it is also true that if you are feeling mentally good the chances of you moving are higher. We all agree that exercise sucks, but is essential, so we need to find anything we can do to increase the likely hood of us exercising/moving and getting fitter.
MOVE OF THE DAY
Stand on a step with just your toes on the step and the remainder of your feet of the edge. You may want to hold on to a railing or the wall. Do calf raises up and down. Your entire body will be in one straight line moving up and down. Your point of movement will be at your ankle. The main work load will be in your calves, hamstrings and butt. Do this 20 times and see how it feels. If you were not sore the next day you can increase by 10 a day until you get to 100. Add when by steps.
Keep Moving
I love to get up before the sun on Saturday morning. I go to the grocery store before anyone is up. I like to stop at my favorite gas station and get my car washed, put all recyclable water bottles in the bin, have a nice cup of coffee and enjoy a quiet productive morn. Nerdy I know, but you can't fight who you are. This morn I got up a extra early to blog a bit. Maybe the most nerdy part about it all is how exciting it is to me and how proud I am of myself, ha. For me the lesson is don't fight who you are, know yourself and be it loud and proud.
What are you going to do this weekend that is for you? What brings you joy? Happiness increases the chances of you exercising/moving. It is true that small amounts of exercise can help with mode and even dramatically impact depression but it is also true that if you are feeling mentally good the chances of you moving are higher. We all agree that exercise sucks, but is essential, so we need to find anything we can do to increase the likely hood of us exercising/moving and getting fitter.
MOVE OF THE DAY
Stand on a step with just your toes on the step and the remainder of your feet of the edge. You may want to hold on to a railing or the wall. Do calf raises up and down. Your entire body will be in one straight line moving up and down. Your point of movement will be at your ankle. The main work load will be in your calves, hamstrings and butt. Do this 20 times and see how it feels. If you were not sore the next day you can increase by 10 a day until you get to 100. Add when by steps.
Keep Moving
Friday, October 1, 2010
ASK THE TRAINER
Happy Friday,
Today after work I spent some time at the Harbor Bar (HB) and put down a few coronas with a friend. As I was having fun looking out at the river enjoying a great time, it occurred to me that sitting at the bar drinking beer was hands down way more fun than exercise. Ok, it didn't occur to me at the bar today. I was just trying to make the connection from my beer drinking fun to this blog. (was a big stretch, ha)
Anyway, good job filling out the fitness survey this week. 100% of you have good hamstring flexibility. Good job! It was a mixed bag on the other question. Some work out 0 and others up to 5 days a week. It would be nice to get some form of movement in daily. Remember so many things count as exercise.
I am going to be doing a weekly fitness survey and a daily random nonsense survey. If you have some survey question ideas just comment and let me know. I will post your ideas. Sometimes I am too serious to think of funny random questions so I can use help on that one daily....
Also, remember that this is great spot to get free info from a personal trainer- ask away.
Keep Moving
Today after work I spent some time at the Harbor Bar (HB) and put down a few coronas with a friend. As I was having fun looking out at the river enjoying a great time, it occurred to me that sitting at the bar drinking beer was hands down way more fun than exercise. Ok, it didn't occur to me at the bar today. I was just trying to make the connection from my beer drinking fun to this blog. (was a big stretch, ha)
Anyway, good job filling out the fitness survey this week. 100% of you have good hamstring flexibility. Good job! It was a mixed bag on the other question. Some work out 0 and others up to 5 days a week. It would be nice to get some form of movement in daily. Remember so many things count as exercise.
I am going to be doing a weekly fitness survey and a daily random nonsense survey. If you have some survey question ideas just comment and let me know. I will post your ideas. Sometimes I am too serious to think of funny random questions so I can use help on that one daily....
Also, remember that this is great spot to get free info from a personal trainer- ask away.
Keep Moving
Subscribe to:
Posts (Atom)