"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
Sunday, October 24, 2010
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
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