10 Minute Holiday Workout – Week 1

It can be a major challenge to get to the gym during the holidays between decorating, shopping, parties, and travelling. Well, no need to add to your stress because these 10 minute Holiday workouts will help you improve and maintain your fitness so you’re not starting from scratch in January!

Complete 20 reps of each of the following exercises and continue non-stop for 10 minutes. Try to get as many sets in as possible within the 10 minute time allotted. Remember to take a few minutes to warm up and cool down.

Some may question whether 10 minutes is enough to reap rewards, but if you go hard and strong, it will be a fabulous mini workout set and will definitely challenge your body! Over the next few weeks, I will provide you a number of these 10 minute Holiday workout sets so that you can mix it up and do a different set each time!

10 Minute Holiday BEDROOM WORKOUT

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Maintain Your Motivation During The Holidays

nov2016moultonfallsThe holidays can be a stressful time trying to keep up with the endless responsibilities from getting your holiday cards out, baking, cooking for friends and family, decorating the house inside and out, shopping for the perfect gifts for your loved ones, and friends and attending every social party and get-together! Whether or not you buy into the holiday season, this time of year can definitely make it tough to stick to your workout routine. But there’s lot of things you can do to maintain your motivation during the holidays.

Do Less:

  • It can be hard to find the time to get in your full workout, but if you tell yourself you’re only going to do 20 minutes, it will be a lot easier to stick with it. So opt for a quick 15-30 minute express workout to keep your energy levels up and you won’t feel like you’ve got to start all over in the New Year. 

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Burn The Turkey!

indorowIt’s estimated that the average American will consume 5000+ calories on Thanksgiving Day.  Most people enjoy a bigger than usual breakfast, Thanksgiving meal and we can’t forget the left-overs later in the evening. We tend to practice an all-out gorge until you’re about to burst with a retreat to the couch afterwards because you’re just too stuffed to move.   Since the only activity most people do on Thanksgiving is the walk from the kitchen to the TV, Thanksgiving can wreck havoc on your health.

It doesn’t have to be this way – everyone always regrets it afterwards!  This year, we’re going to be proactive and burn the calories before we consume them! You’ll also find that if you do a workout before Thanksgiving dinner, you will tend to make better choices and be less likely to be excessive in your over-eating.

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Managing Menopause

We recently hosted a Fitness & Training Conference at the Multnomah Athletic Club in Portland OR and flew in an international presenter, Hayley Hollander, from Chicago, IL.  She spoke on a variety of topics sharing cutting edge health and fitness info and I thought I’d share some of her tips on, managing menopause.

She pointed out that…..

…….managing the effects of menopause can be up to a 20 year process which is a big chunk of our lives so we definitely want to understand what’s going on in our bodies and do what we can to prevent, reverse or minimize any negative symptoms.

_mg_9676sprint-drill-bThe highlights including the importance of Strength Conditioning and High-intensity Interval Training to offset the negative symptoms of Menopause.  She also outlined the most important strength exercises for women to include in their strength training routine on a weekly basis which include:

  • squatbOverhead Press
  • Squat
  • Pulling
  • Bridging
  • Walk/Run/Locomotion
  • Bicep Curl

Each of these exercises provide specific benefits in terms of either loading the spine or the hips, strengthening the lower body and our ability to move in a manner that promotes our ability to function in life, strengthening the postural muscles and improving our posture and alignment, strengthening the core, conditioning our upper body, and improving our ability to move through space. Read the rest of Managing Menopause

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Your Feet Are Your Foundation To All Movements

HAPPY HALLOWEEN!!

12363_10202758898907678_7837816964141703245_nWe recently had Michael Baer from ReBound speak to our clients about the importance of the health of your feet. Your feet are the foundation to all of your movements. We stand and walk on them all day long, we run on them, jump on them, they propel us forward, and they absorb impact. During impact movements, the muscles of your feet and lower limb absorb the forces of up to three times your body weight.  So let’s say you weigh 150 pounds, that’s 450 pounds of force with each stride!  So it’s clear that the foot is important but very few people actually work on strengthening their feet and even though it’s one of the most important areas to train, it’s the most neglected!  Here’s some tips to conditioning your feet and many you can do anywhere…meaning no extra time to do them!

Exercises for your FEET:

Since most of us wear shoes all day long and many women wear shoes that keep their feet in a very tight, constricted position all day long, our feet become very rigid. But our feet are designed with multiple joints and have the ability to articulate like our hands – just look at someone who has lost the use of their hands and they quickly adapt the ability to use their feet to write, eat, and perform various other daily tasks usually done by the hands. So the message is, we need to make an effort to increase the movement and functionality of our feet.

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Halloween Trick or Treat & Move Your Feet!

halloweenI was shopping at Target this weekend and my son was begging me to buy Halloween candy. One thing I’ve learned over the years, in this case, is that procrastination is the best approach to curbing the temptation to sneak a few pieces, wind up eating all the candy and being forced to re-purchase. Instead purchase your Halloween candy on Halloween day to avoid an excess consumption of calories days and weeks before the actual holiday.  If you do feel the need to get organized and buy your Halloween candy early, put it in the garage on the highest shelf or in the attic that you would need to use a ladder to get at. Or store it at your neighbor’s house. Another idea is to purchase candy that you don’t personally like so you’ll be less likely to eat it!

Holiday weight gain seems to launch during Halloween with Thanksgiving and Christmas following shortly after so I thought I’d share a few other tips to manage Halloween and assure you maintain your fitness routine and healthy physique throughout the entire holiday season. Here’s some tips to stay lean and fit starting with Halloween:

Eat Before You Trick or Treat:

If you have dinner before you head out to trick or treat, you’ll be full and less likely to munch while you go.

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Tight For Time But Still Want Results?

One thing we’ve heard from many clients is how busy they are.  There just doesn’t seem to be enough time in a day to get everything done!  Fortunately, that’s exactly what we specialize in – helping really busy people commit to their health and fitness so they can look and feel their best.  So here are some quick and easy tips to help maximize your time while maximizing your health and fitness:

Move Your Body:

Focus on increasing your overall activity more throughout the day.  If we all just took the stairs more than the elevator, parked further from our destination and walked to do errands, we wouldn’t have to spend hours in the gym!

Avoid Distractions:

We can’t tell you how many times we see gym-goers zoning out while watching TV or reading a magazine.  If you want to maximize your workouts, put away the books, magazines and distractions while working out so you can focus on what you’re doing and get in and out of the gym more quickly. Read the rest of Tight For Time But Still Want Results?

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Exercise Makes You SMARTER and Improves Your BRAIN HEALTH!

squatbIt’s pretty obvious that exercising regularly will improve your physical health including your cardiovascular health, muscular strength and endurance, body composition, bone density, blood pressure, lipid levels and more. But many don’t realize how much exercise improves your mental well-being and the actual functionality of your brain!

Recent studies have demonstrated that regular exercise may lower the risk of Alzheimers and Dementia and improve your memory and decision making skills.

The theory is that exercise increases general blood flow and may directly benefit brain cells due to this increased flow of oxygen and blood to the brain.  Some literature has suggested that exercise that incorporates a large degree of mental stimulation including dance with choreography and sport with strategy may offer an increase benefit to brain health. Read the rest of Exercise Makes You SMARTER and Improves Your BRAIN HEALTH!

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YES! You Absolutely Need to WARM UP!

We just came off the Olympics in Rio. Think about our 100m athletes. How long do you think they warm-up before a race that lasts only 10 seconds? Can you believe about an hour! Even our marathon athletes will warm-up for 2-3 miles before their race! You would think with 26.2 miles, there would be more than enough time to ease into their race pace but nope, they understand they need to spend a couple miles getting their system prepped to race.

The body does not respond very well going from inactivity to intense activity. The cardio-vascular, respiratory, musculo-skeletal, and neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. You need to lubricate your joints, warm your muscles and connective tissue and slowly wake up your breathing and cardio systems. 

Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy.  As muscles warm up, the enzyme activity level is increased.  This means that fats and sugars are broken down more rapidly, and more energy will be produced.  This will of course, enhance your performance.

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Why Training Your Muscles is Absolutely Critical!

As we get older, we tend to lose muscle – approximately 7 pounds of lean tissue per decade with this loss accelerating after the age of 40.

muscle-class-sherriAs a result, our strength and endurance is reduced, our metabolism drops resulting in weight gain, our bone density is lowered, our posture and alignment deteriorates, our balance falters, and we experience an increase in general aches and pains. So it is ABSOLUTELY CRITICAL that we do whatever we can to maintain our muscle tissue by participating in muscle conditioning exercise at least 2 to 3 days per week.

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