Archive for November, 2016

Maintain Your Motivation During The Holidays

November 28, 2016

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!

November 21, 2016

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

November 16, 2016

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 more on Managing Menopause…

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