Dec, 10, 2012
Hopefully you have been doing the workouts I gave you for 5 weeks to go until New Year’s and 4 weeks to go until New Year’s. Now you have 3 weeks left until New Year’s Eve and you want to look smashing right? Well, this week’s workout will help get you there.
To see all images of each exercise please click HERE to see my full column in the Columbian
Start with a short, easy 5-minute warm-up.
Then begin your 20-minute cardio segment involving any activity of your choice such as running, walking, cycling, or stair climbing. Start with 40 seconds at an easy pace and then for 20 seconds pick up the pace and perform a high-intensity interval. Perform this set 20 times for a 20-minute workout. Do this workout three times this week on alternating days.
Quad stance — opposite arm and leg lift:
Dec, 3, 2012
How did you do with last week’s workout? Didn’t do it or didn’t know about it? The good news is that there are still 4 weeks left before New Year’s so there is still time to shape up before the big parties! Here is this week’s workout.
Click HERE for images of each exercise.
Start with a short, easy five-minute warm-up. Then begin your 20-minute cardio segment involving any activity of your choice, including running, walking, cycling, or stair climbing. Start with three minutes at a moderate/easy pace; and then for two minutes, pick up the pace and perform a high-intensity interval. Perform this set four times for a 20-minute workout. Do this workout three times this week on alternating days.
Nov, 26, 2012
It doesn’t matter whether you’re going to be celebrating in Times Square, Las Vegas, Sydney or Maui — you’re going to want to look your very best to bring in the new year. We’ve only got five weeks, so we’ve got to get to it.
But I’m also aware of the fact that we’re heading into the holiday season, and most of you are going to struggle to try and fit in your workouts on top of all the parties and shopping and other commitments. So the workout I’m designing is going to focus on getting results in the most time-efficient manner.
Posted in weight loss
Nov, 20, 2012
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. For example, instead of following your regular five workouts a week, over the holidays it’s OK to allow yourself to drop back to two to three workouts a week to maintain your fitness. Or, instead of your usual hour-plus routines, opt for a quick 30-minute express workout. This will keep your energy levels up and you won’t feel like you’ve got to start all over in the new year.
Nutrition: It’s perfectly OK
Nov, 12, 2012
It’s estimated that the average American can consume 5,000-plus calories on Thanksgiving Day. Most people enjoy a bigger-than-usual breakfast, Thanksgiving meal — and we can’t forget the leftovers later in the evening. Now if you were an Olympic athlete, this wouldn’t be too much of a problem. But since the only activity most people do on Thanksgiving is the walk from the kitchen to the TV, Thanksgiving can wreak havoc on your health.
This year, I’m going to help you be more proactive:
- Schedule the meal earlier in the day. Thanksgiving Dinner between 2 and 5 p.m. will allow some time for the body to digest the heavy meal before you hit the sack.
- Minimize the carb overload.
- While guests are arriving, have a vegetable platter available for them to munch on.
- Serve a delicious soup as the appetizer.
- Serve a beautiful salad.
- Serve two or three different types of vegetables at the table.
- Use skim or semi-skim milk for all your recipes.
- Serve water with dinner.
- Desert: Yes, you can have it, but before dessert is served, insist everyone go for a beautiful walk around the neighborhood. My theory is dessert is OK, but you’ve got to earn it!
- Get your workout in: Head to the gym for a quick workout or take a run, walk or bike ride around the neighborhood.
So get planning and this year you will feel the best you ever have on Thanksgiving!
Want more details on these tips? Read my latest column in the Columbian “Thanksgiving Can be Healthful and Fun”
Still hungry for more healthy Thanksgiving ideas? I give a great receipe in this past blog post or watch my pumpkin workout video HERE.
Yours in Health & Fitness,
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Posted in weight loss
Oct, 29, 2012
Snow, snow, snow on the mountains. 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!
Skiing and snowboarding are amazing sports and they are very intense. Be prepared to hit the mountain with some strength this winter. Try these workouts to get you there!
After a light warm-up, do these exercises below 3 times per week on alternating days. Do each of the four exercises for one minute with a 30 second table top in between each exercise. That will take you about 6 minutes. Take a 2 minute break, and then do it again. It will only take you 15 minutes, but it should be a fast-paced, intense workout to make it count. Be sure to fit in
Oct, 23, 2012
In the summer, I’m always outside — cycling, running and hiking — but as the weather gets a little colder and the nights a little darker, I find I spend a lot less time outdoors.
Although I still get outdoors to run (because I have the right gear!), during the fall and winter months I like to start taking more indoor classes, using my indoor rock climbing membership at The Source rock climbing gym more and ramp up my weight training.
Here are a few of my favorite resistance training exercises:
Upper Body: Assisted Chin-ups
(You can use a Gravitron so you don’t need to pull your full body weight). As you pull with your arms, your body will lift upward. Stop once your chin has cleared the bar. Slowly return to the starting position. Attempt to achieve full range of motion without locking out on your elbows. Try to focus on pulling with the muscles in your back rather than your arms. Perform a set of eight to 12 reps.
Oct, 15, 2012
We hosted the 6th annual Girlfriends Half Marathon yesterday where close to 3,000 women ran 13.1 miles to raise money for breast cancer and other local charities. What an amazing and inspirational day and I feel great…well except I am a little tight. I know that there were LOTS of half marathons this past weekend all across the country and I bet I am not the only one that is feeling a little stiff and tight.
Let me help you! Have you ever tried using a foam roller to stretch and release muscle aches and pains? Self-myofascial release using a foam roller is a perfect way to help release tight areas for runners and athletes of all kinds!
Here are my favorite myofascial release techniques:
IT band: Lie on your right side supported by your right elbow and maintain your head in neutral and ears aligned with shoulders. Place the roller under your right thigh and place your left leg over and in front of your right leg. Roll just below hip joint down the lateral thigh to the knee.
Piriformis/glutes: Sit on the full roller and cross your right ankle over your left knee. Roll on the right hip area while pulling the right knee toward the opposite shoulder to increase the stretch.
Posted in stretching
Oct, 8, 2012
Halloween candy is yummy, but kids like spiders too…spider rings that is. The truth is that, although kids love to get candy, many of them would like just as much to get some cool new Halloween pencils or pens, spooky stickers, tattoos, or spider rings. Or you can even try one of these options:
Mini rice cereal bites.
Packages of trail mix.
Cereal or energy bars
Small boxes of raisins.
Small packages of dried fruit.
Mini juice boxes.
You may not be the “coolest” parent on the block, but at least you can feel good about the fact that you’re not sending your neighbors’ kids into sugar oblivion!
Here are some other tips to putting a limit on the sugar factor around your house…