Don't put away your skinny jeans yet, do these exercises and you can beat the holiday belly bulge in four to six weeks!
1. AB BRACING:
The goal of this exercise is to stabilize your torso, this is the foundation of making ab exercises effective, and quality not quantity is the key! You will get the most of out your ab exercises if you practice this!
Lie on your back, knees bent, feet flat on the floor. Place your fingers on your hipbones and gently shift your pelvis slightly forward until there is a little space between your lower back and the floor.
Without moving your hipbones, suck you belly in! Pull in your belly button towards your spine keeping the knees bend.
Challenge: while you’re sucking in your belly pick one foot a few inches off the floor; start with your right, then extend your right foot few inches off the floor.
Automatically you should feel the instinct, the need to tightening your midsection! Yes, its working- those are your abs! Repeat with the other side, raising each leg gently, slow motion a few inches away from the floor and returning to feet flat on the floor.
Work 6 to 8 repetitions to start and gradually work up to 20 repetitions for each leg!
2. Lower Back and Abdominal Stabilizer:
This exercise is my ultimate favorite!!! Do it while you’re watching your TV show! Great way to get your exercises in!
Start position: lie on your back, knees bent, feet flat on the floor. Then lift feet off floor so your knees and thighs form a 90 degree/right angle. Reach both arms straight towards the ceiling.
Second, start the move! From the start position, extend your left arm over your head and straighten your right leg without moving your hipbones (keep in mind the ab brace).
Alternate with the right arm reach straight over your head and straighten your left leg without moving your hipbones, contracting your midsection throughout the movement.
Work 8-10 repetitions to start and gradually work up to 20 repetitions for each side!
3. The AB Twister:
Just like it sounds, you will be twisting.
Start Position: Lie on your back, with knees bend to from the right angle with your thighs, and arms reaching straight for the ceiling.
Then drop/lower both knees to the left side as you bring your arms towards your right side, stretch as far as you can while maintaining the natural curve in your back. Return to the start position, and then repeat movement on the opposite side.
Work 8-10 repetitions to start and gradually work up to 20 repetitions for each side!
Challenge: grab a 3 to 5 pound medicine ball or dumbbell; hold in-between your hands throughout the movement! Nice adding upper body challenge.
TIPS:
These exercises target your abs and you lower back muscles. This is the key to balance exercises and getting the results you want, as opposed to crunches that primarily isolate your upper abs.
1. Tighten your abdominal muscles through each exercise!
2. Can be considered a little more advance, but your breathing pattern is important: breath in on the stretch/relax phase and exhale when you are contracting or putting out the most effort.
3. Get the heart rate pulsing! Add a 30-minute fat burning cardio exercise at least 3 days a week and do exercises above 3 to 4 times a week.
4. Skip the 500 calorie loaded coffee and put in some of your favor tunes and do your exercises! (Save you a couple of bucks too). Do what you can! If you cannot do all your exercises at once, break up your routine throughout the day!
5. Most importantly stick to it! Get someone to join you!
Word of Caution:
Prior to starting any new exercise routine, or have had a recent change in your health status be sure you consult your doctor first! Be sure you are aware of you physical limitations and listen to your body.
Resources: Reebok University
http://fitnesspresenters.com/
I'm working on photos and illustrations but in the meantime- try these out and let me know how you do!
Tuesday, December 1, 2009
Tuesday, October 20, 2009
What is 30 minutes a Day?
There are various ways to participate and many types/forms of exercise that involving short changes in systems of your body such as: increasing your heart rate, pumping your blood faster to organs and tissues, increasing respiration rate. However the stress imposed upon your body for a specific amount of time results in better health! To boost your cardiovascular endurance you may walk, jog, or fast pace walk. If you have access to a gym you may find machines that also can help you gain cardiovascular endurance such as the treadmill, step machine, stationary bike or the elliptical trainer. Some people may decide to join a group fitness class or participate in a league / club sport (i.e. basketball, baseball, or soccer), which is another great way to boost your cardiovascular endurance and spend more time with your friends as well!
The most important factors to consider are that your movement is continuous and involves your large muscle groups as well as duration, intensity, and frequency. Don’t get scared, this is not a math quiz, just a simple formula that gets you on track with your fitness goals! Follow this rule when you plan your exercise routines:
30 minutes a day x Intensity (level of difficulty) x 4 times a week = RESULTS!!!
The most important factors to consider are that your movement is continuous and involves your large muscle groups as well as duration, intensity, and frequency. Don’t get scared, this is not a math quiz, just a simple formula that gets you on track with your fitness goals! Follow this rule when you plan your exercise routines:
30 minutes a day x Intensity (level of difficulty) x 4 times a week = RESULTS!!!
Achieving your goals will not occur overnight, this simple formula can help you get the results you’re looking forwarding to gaining!
According to a report from the surgeon general on CDC (Centers for Chronic Disease and Prevention)* that a study revealed that individuals that participated in shorter sessions, (10 minutes) were able to gain cardiovascular endurance as compared to same amount and intensity of activity with one longer session. Essentially, if you can not block out 30 minutes to train, training 3 times a day, 10 minutes each session can still help you gain the cardiovascular, muscular, (repeat several times a week) and other benefits associated with exercise.
30 minutes a day participating in some type of cardiovascular endurance exercise can significantly increase your health, not only your heart, lungs, and circulatory system however muscles, bones, and even your emotional health. You may also observe changes in your mood, the feel-good affect of exercise by release of hormones. The central nervous system will release a hormone called endorphin when you exercise! The surge of endorphin makes you feel a sense of exhilaration, and happiness. How about muscle tone and bone density? Most of the movement you create will cause resistance on your muscles and bones thus muscles get stronger and bones get stronger!
So how do you spending 30 minutes a day? It is easy to get distracted with television shows, updating our modern technology gadgets, bottom line tackle that 30 minutes a day for at least several weeks, see what happens!
*Report from Surgeon General on CDC: http://www.cdc.gov/NCCDPHP/SGR/summ.htm
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Thursday, October 8, 2009
Accomplishing Our Goals!
I've waited too long to post this, we need to get moving. First we need to discuss your goals! Each time the new year comes around do you regret forgetting your resolutions? I fit into that category! Embarrassed at the fact that I let 12 months go by and can't remember what I was going to do beside work, cook, and do laundry! Oh, I know as I remind myself, "I know losing weight was one of them, pay off debt, get good grades in school, and travel somewhere outside of the US." As the list begins to unfold in your mind, the results are invisible! Here are a few tips on setting goals: be realistic, don't take on more than you can handle, set time frames, have someone hold you accountable, then reassess and evaluate your progress.
Being realistic on how much you can accomplish with the amount of time and investment you can make is essential in breaking the cycle of unaccomplished goals. To set goals can seem like an overwhelming task especially after you look at the list you wrote down. (Don't stress, take a deep breath!) Write down your goal or goals, then in order to accomplish your goal set amount of time (time frame) needed to accomplish the task. Do you need one day, one month, one year, or several years? Do you need money to start, time, what material good are necessary to get started with your goal? Once you have written down you list with columns of time frame and needs, then prioritize! Short-Term (days to a month), intermediate (month to several months), and long-term (a year or more). Set the short term goals on top of your list and goals that need more time to fulfill on the bottom of your list. Determine what you can do daily, weekly, and monthly to accomplish your goals! Transfer this information/list to remind yourself frequently!
Don't take on more than you can handle! Sometimes, we want to achieve more than is realistic considering that there are 24 hours in a day, we need to eat, sleep, manage our careers, take care of our loved ones, and have fun too. Begin with your short term goals and then set time in your day/week to get started. Just as if you would make it an appointment or schedule to see your doctor; set 2 or 3 days a week, 30 minutes each segment to work on your goal! Attempt to make it part of your day, rather trying to accomplish it all at one time.
The truth about goals is no one can really know what your goals are unless you've shared them with someone. Let a spouse, friend, or co-worker know what you are attempting to accomplish and tell them how they can help you. For example, if you are trying to lose weight and your spouse does all the shopping in the house write them things that you want them to pick up for you at the grocery store and a list of things not to buy. Get your family and friends involved this type of support is important as they can encourage you through over-coming barriers, moments that can pose as challenging, and when circumstances may seem impossible. Let's say you decide you want to walk on your lunch breaks, 30 minutes everyday a co-worker that knows you are walking can remind you it's that time, and they may decide to join you. Not only are you achieving your goals, getting support, but perhaps involving a friend in an activity that is beneficial for both of you! Then when you return and notice the large brownie platter in the break-room, you and your walking friend will look at each other and say, "not worth it!" Get others to join you.
The best way to know how well you are doing is to measure your progress on your goals! Every four weeks set time to reassess and evaluate goals that have been accomplished, set reminders in your calendar or on your phone so you don't forget! This is where it feel good to check off all the things you have accomplished and evaluate if you need to step it up, keep your pace, or completely done! Take your black sharpie and strike a line through losing 4 pounds from walking 30 minutes at lunch everyday, then celebrate! Yes it does feel good so decide on a "healthy" way to celebrate your accomplishments. Buy a new pair of shoes or new outfit. Be sure to maintain, don't get caught in the trap of you did it and that's it continue to maintain your momentum. I've heard it a saying that goes like this, "it takes 21 days to create a habit." The beginning is the hardest and you will have some better days and some days may not be as good. There will be ups and downs, learn from each day, keep a journal or write notes and review them these are the little things that remind you how bad you want to accomplish your goal! Be patient with yourself too.
Get started on your goals and let me know how you do!
Being realistic on how much you can accomplish with the amount of time and investment you can make is essential in breaking the cycle of unaccomplished goals. To set goals can seem like an overwhelming task especially after you look at the list you wrote down. (Don't stress, take a deep breath!) Write down your goal or goals, then in order to accomplish your goal set amount of time (time frame) needed to accomplish the task. Do you need one day, one month, one year, or several years? Do you need money to start, time, what material good are necessary to get started with your goal? Once you have written down you list with columns of time frame and needs, then prioritize! Short-Term (days to a month), intermediate (month to several months), and long-term (a year or more). Set the short term goals on top of your list and goals that need more time to fulfill on the bottom of your list. Determine what you can do daily, weekly, and monthly to accomplish your goals! Transfer this information/list to remind yourself frequently!
Don't take on more than you can handle! Sometimes, we want to achieve more than is realistic considering that there are 24 hours in a day, we need to eat, sleep, manage our careers, take care of our loved ones, and have fun too. Begin with your short term goals and then set time in your day/week to get started. Just as if you would make it an appointment or schedule to see your doctor; set 2 or 3 days a week, 30 minutes each segment to work on your goal! Attempt to make it part of your day, rather trying to accomplish it all at one time.
The truth about goals is no one can really know what your goals are unless you've shared them with someone. Let a spouse, friend, or co-worker know what you are attempting to accomplish and tell them how they can help you. For example, if you are trying to lose weight and your spouse does all the shopping in the house write them things that you want them to pick up for you at the grocery store and a list of things not to buy. Get your family and friends involved this type of support is important as they can encourage you through over-coming barriers, moments that can pose as challenging, and when circumstances may seem impossible. Let's say you decide you want to walk on your lunch breaks, 30 minutes everyday a co-worker that knows you are walking can remind you it's that time, and they may decide to join you. Not only are you achieving your goals, getting support, but perhaps involving a friend in an activity that is beneficial for both of you! Then when you return and notice the large brownie platter in the break-room, you and your walking friend will look at each other and say, "not worth it!" Get others to join you.
The best way to know how well you are doing is to measure your progress on your goals! Every four weeks set time to reassess and evaluate goals that have been accomplished, set reminders in your calendar or on your phone so you don't forget! This is where it feel good to check off all the things you have accomplished and evaluate if you need to step it up, keep your pace, or completely done! Take your black sharpie and strike a line through losing 4 pounds from walking 30 minutes at lunch everyday, then celebrate! Yes it does feel good so decide on a "healthy" way to celebrate your accomplishments. Buy a new pair of shoes or new outfit. Be sure to maintain, don't get caught in the trap of you did it and that's it continue to maintain your momentum. I've heard it a saying that goes like this, "it takes 21 days to create a habit." The beginning is the hardest and you will have some better days and some days may not be as good. There will be ups and downs, learn from each day, keep a journal or write notes and review them these are the little things that remind you how bad you want to accomplish your goal! Be patient with yourself too.
Get started on your goals and let me know how you do!
Thursday, October 1, 2009
Just Getting Started
After days of pondering on my desire to create a blog, here is my first entry for my exercise blog! I have had much inspiration for this and look forward to sharing these throughout the year, I hope you will enjoy these entries as well.
About two weeks ago I was out on the track going for a run when I thought came to mind about our quality of life and how we measure our quality of life. What is it? Do we have quality of life by either what we own, the things we posses materially, our families, relationship, or our careers?
Really, what I want to do is to inspire individuals like yourself to think about themselves! Think about how much time you invest daily in you and in your health. Right now one of the biggest items in our politics is health care and providing health care for all. However, I truly believe that through focus on wellness care, exercise, and balance diet we can achieve a moderate to satisfactory health status!
Throughout this blog I will be covering various topics of exercise, nutrition, and other topics that may relate to our well-being. One of the biggest concerns is I believe time. Well it does take time, time is of the essence. Most everyone is our culture is looking to buy more time, and there is a saying that goes something like this; "money is time and time is money."
Can you plan, can you invest in yourself! In the long run it will save you some time and perhaps money even though it may take some time and it involved some investment!
I hope that today you will be inspired to invest, invest in yourself, invest in the future of your health and the health of those around you as well!
To your health!
About two weeks ago I was out on the track going for a run when I thought came to mind about our quality of life and how we measure our quality of life. What is it? Do we have quality of life by either what we own, the things we posses materially, our families, relationship, or our careers?
Really, what I want to do is to inspire individuals like yourself to think about themselves! Think about how much time you invest daily in you and in your health. Right now one of the biggest items in our politics is health care and providing health care for all. However, I truly believe that through focus on wellness care, exercise, and balance diet we can achieve a moderate to satisfactory health status!
Throughout this blog I will be covering various topics of exercise, nutrition, and other topics that may relate to our well-being. One of the biggest concerns is I believe time. Well it does take time, time is of the essence. Most everyone is our culture is looking to buy more time, and there is a saying that goes something like this; "money is time and time is money."
Can you plan, can you invest in yourself! In the long run it will save you some time and perhaps money even though it may take some time and it involved some investment!
I hope that today you will be inspired to invest, invest in yourself, invest in the future of your health and the health of those around you as well!
To your health!
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