Archive for December, 2015

2016 Create Your Dream Year!

December 28, 2015

SherriHI_2015Close out the year as you plan for the next. 2016 will be the year where you create your dream year!

As we wind down the year, it’s a great opportunity to reflect on the last 12 months.

Recap

It’s a great drill to grab a piece of paper and answer the following questions:

  1. What are the highlights of the last year?
  2. What were the struggles of the last year?
  3. What do you wish you would have done that you did not? What opportunities did you not act on that you wish you would have?

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Lean in 2016

December 23, 2015

The holidays are busy and when you’re busy, getting to the gym and staying lean can be a losing battle! Well, here is a winning full body workout that you can complete 2-3x this week on alternating days. It is quick, challenging and will make it very possible to get an amazing workout in your own neighborhood and home! No equipment is needed to complete this routine. It is best to start this routine with the Cardio portion and then go indoors for the Exercise portion.

Cardio

Hill repeats are challenging and will burn a ton of calories very quickly. Take a moment to scope out your neighborhood and find a steep hill. Start with a warm-up with some straight leg kicks, side shuffles and butt kickers. When you feel like your heart rate is up, you can start your first climb. Go slowly for the first round to ease into the hills. Then either walk or jog back to the bottom of the hill. For each consecutive hill, the goal is to feel breathless by the time you reach the top. You can walk, jog or sprint. The number of repeats will depend on how long and steep your hill is but do them for 20 minutes.

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Ski Conditioning

December 14, 2015

Let it snow, Let it snow, Let it snow….For many of us in the Northwest, the only thing that can get us through the wet months that lay ahead is knowing that if it’s raining down here, it’s snowing in the mountains!

Because skiing and boarding is so much fun, many of us forget that they are both very intense sports requiring musculo-skeletal strength and endurance, cardiovascular fitness, power, flexibility, balance, coordination and agility. 

All the twisting, jumping, and bashing through the bumps can lead to injuries if your body isn’t ready for it – besides if you’re not fit, you may risk an embarrassing performance!

Well this year is going to be different. Let’s see if your friends can keep up with you! And say good-bye to all those post-ski aches and pains. This year you’re setting the pace! Read more on Ski Conditioning…

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Managing the Stress of the Holidays

December 7, 2015

Sherri NaughtyMost of us look forward to the holiday season and yet, many people also report higher levels of stress throughout the festivities…the endless responsibilities from getting your cards out, decorating the house inside and out, finding the perfect gifts for your loved ones and attending every social party and get-together can add a lot of pressure to someone’s life! Whether or not you buy into the holiday season, we all probably experience some level of stress at this time of year.  Here’s how to ensure the holidays don’t get you down:

Exercise:

Bet you guessed this would be at the top of my list.

Exercise is the best de-stressor at any time of year and this still holds true during the holidays.  But don’t get yourself worked up if you can’t keep up with your regular fitness regime.  Instead set some minimums. 

 

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Favorite At Home Exercises

December 1, 2015

The holidays are upon us making it more difficult to get to the gym. The good news is you don’t need a gym to stay in shape over the holidays! Here’s my list of the most effective at home exercises!

Lunges:

lungebStand in a staggered stance with one leg positioned in front of the other leg.  Keep the front knee over top of the ankle or foot.  Keep the back knee underneath or slightly behind your hips.  Slowly lower the back knee towards the ground keeping the front knee over top the ankle/foot  the entire time. Only go as low as you feel comfortable.  Keep your body weight positioned over the front leg – this is your working leg.  Maintain proper posture and keep your abdominals contracted.  Complete 8-15 reps each leg.  Intermediate:  Same as above but lunge lower.  Advanced – Perform the same exercise as above but start to add resistance by holding weights. Read more on Favorite At Home Exercises…

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