Dec, 26, 2016
So far, we’ve covered a Bedroom, Kitchen and Living Room workout. Today, we’ll add a Dining Room workout to your repertoire that will counteract all the calories you’ll be consuming in that very room!
Anyone can commit to 10 minutes! And these short burst of movements will make you feel better, reduce your stress, increase your energy and assure you get a jump start on those New Year’s Resolutions!
And 10 minutes done right can be a fabulous mini workout and can definitely challenge your body!
10 Minute Holiday DINING ROOM WORKOUT:
This one you can do while you’re setting the table or during clean up!
Warm up first.
Perform each of the following 5 exercises for one minute and repeat 2 sets for a total of 10 minutes. Feel free to take breaks within each one minute set and you can also take a break in between the 2 sets if needed.
Dec, 19, 2016
So far, we’ve covered a Bedroom and a Kitchen workout. Today, we’ll add a Living Room workout to your repertoire. You realize I’m giving you absolutely no excuses for not getting your workouts in this holiday season!
Whether you’ve got friends or family in town or you have just too much to do and can’t get to the gym, there’s no reason to not do something. These 10 minute workouts will make you feel so much better, minimize your stress, give you better energy and will assure you’re not having to start from scratch in January.
And even though these workouts are only 10 minutes long, if you go hard, it will be a fabulous mini workout set and will definitely challenge your body!
10 Minute Holiday LIVING ROOM WORKOUT:
This one you can do while you’re watching your favorite Holiday movie or Football team.
Dec, 12, 2016
Last week, we covered the 10 minute Holiday workout you can do without even leaving your Bedroom. Today, I’ll share a workout you can do while cooking in the kitchen.
There’s no need to be stressed out when you can’t make it to the gym, because these 10 minute Holiday workouts will help you improve and maintain your fitness so you’re not starting from scratch in January!
Is 10 minutes enough? Absolutely! If you go hard and strong, it will be a fabulous mini workout set and will definitely challenge your body! Next week, we’ll cover the Living Room!
10 Minute Holiday KITCHEN WORKOUT:
This one you can do while you’re stirring baking and broiling.
Dec, 5, 2016
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
Posted in exercise, holiday
Nov, 28, 2016
The 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.
- 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.
Posted in holiday, Motivation
Nov, 21, 2016
It’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.
Nov, 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.
The 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:
- Overhead Press
- 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.
Oct, 31, 2016
We 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.
Oct, 25, 2016
I 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.
Oct, 17, 2016
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!
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.
Posted in stress, time