Kickbuttmama's Reality Fitness

No More Excuses!!

2010-06-27T13:45:00.001-05:00

This is only the MOST inspirational video I've ever seen. If they can do it, so can you!!!

Inspirational Vid.

Keeping Track

2010-02-16T11:03:00.003-05:00

Journals

Here's the thing - every week (heck every day) brings new challenges and stresses. You can acknowledge these things as a stumbling block - forcing you back away from your goal by several paces, or you can view them as a challenge, something you can win against! One of the best ways to keep positive in the fight is to keep track of everything. Write out what you eat each day, the stresses, how you feel, what you did for a workout, etc. When you see you aren't progressing toward your goal you should be able to go back to the book and see where you might have started going off track.

Let's also face it - having to write down the fact that you ate an entire plate of brownies is utterly depressing, so writing everything down can help you curb those cravings and unhealthy impulses.

Goals & Challenges

2010-02-16T10:57:00.002-05:00

GOALS:

These should be realistic what you can Definitely achieve, as well as what you Hope to achieve. If you haven't worked out in a long time or ever, then your goal shouldn't be working out 2 hours a day to start. If you're looking to lose weight, your goal should be no more than 2lbs/week. Your goals are unique to you. Be realistic, but aim high.

CHALLENGES:

We all have them, and as with Goals they are completely unique from person to person. These are the stumbling blocks - both due to life, lifestyle or emotional. For instance if my hubby goes away for a few days, it's really hard for my to get the kids situated so I can go workout. There are days when I'm tired from being 'mom' and just don't want to be bothered with working out. Knowing exactly what your challenges are is just about the only way for you to diffuse the impact of them - you can recognize the challenge as it's happening and make appropriate adjustments to your schedule or thinking. Forewarned is Forearmed!!

This weeks workouts

2009-03-27T19:07:00.004-05:00

This week is all about control. You don't need a lot of equipment to lose weight nor to increase your fitness levels. This week is split between no weights and heavy dumbbells. Even if you don't belong to a gym you can get an effective workout at home....Why does working out at home sometimes not work for people? Well, this is because of distractions. At the gym you go to workout, there's not much else to do there once you walk in the front door. At home there's cleaning, phones, computer, family, friends, etc...there's distractions bursting out of the walls. If you can be disciplined enough to ignore the phone, and to not see the comfy couch as a means of relaxation, then you'll succeed. So, it's totally do-able, it's just harder to maintain a good schedule.

As with any other part of implementing a life change, it's all about making the DECISION and STICKING with it. Shut off the phone and TV, purchase equipment and set up an exercise area (and don't use it to hand laundry off of!) Be economical. Don't buy a bunch of equipment you'll never use. As this weeks workout show, you don't need much. Be smart. The better the equipment you have the more likely you'll be to use it!

Here's This Weeks Workout.

Workout Plan

2009-03-18T10:23:00.003-05:00

Well, I did my Body Combat certification over the last weekend and ended up on strict bed rest from it...*sigh*...it's the story of my life...but I did make it through 30+ hours of kickboxing in only 3 days so I guess I can't complain!

Here is the workout for the coming week. To access this PDF just use the username: kickbutttidbits and the Password: Kickbuttmama

Workout Plan 1

Be sure to keep your eyes on the goal - not only your eyes, but also your inner vision. I know it sounds corny but it's soooo true and I've seen it a million times. Visualize the changes occuring. Don't just see the end result (although having a clear idea of exactly where you are going is important), but visualize the stages your body will go through....see yourself 5 lbs lighter, then 10 lbs, etc. This visualization will help quiet those counterproductive voices in your mind, as well as help you see exactly the changes you're working so hard for!!!

Remember no goal is impossible to achieve, you just have to be willing to do the work!!!

Tips & Tricks

2009-03-07T19:11:00.002-05:00

Seriously, what I do has no secret, I don't hide my strategy or techniques....my main goal is to train my clients to train themselves. It's important, then, for them to understand how to easily make permanent changes in their lifestyle. Here's some of my favorite tips...

Strength Train - Seriously, do you realize 1 pound of Muscle - AT REST - burns 35 calories, whereas 1 pound of Fat - AT REST - burns only 1 calorie? I couldn't make this stuff up if I tried! Strength Train your WHOLE BODY about 3 times a week.
Sprint The Burn - doing short intensive cardio burns will up the amount of calories burned per workout. This isn't to say 10 minutes of cardio is all you'll need. You still need about an hour of cardio per day, but you can break it down into smaller, more intensive bursts - to ensure max efficiency.
Hydration - staying hydrated will help lubricate the muscles for recovery. It will also help curb the hunger for snacking. We all know we should be drinking 8 large glasses of water a day...be sure to drink about 16oz about 2 hours before working out as well as 5-10oz for every 15-20 minutes of activity.
Play Hookey - taking a day off once a week is important for recuperation. You need to give your muscles time to rest so they can stay as energized as possible.
Eat Often - eating every 2-3 hours is important to keeping your organs as young and vital as possible. It also helps to keep your portion sizes....but you still need to control the TYPE of food you eat...even if you control the portions eating foods high in Calories or Sodium will hold you back from your goals!

Here we go again...

2009-03-03T16:08:00.002-05:00

Well, here we go again~! Tomorrow Biggest Loser starts another 10 weeks of trials for both my clients and myself....to make life more fun I'm also scheduled for a 3-day (9hours a day) certification for Combat Karate type class all next weekend....Oh and did I mention I have a broken elbow? LOL...

So, I'm sitting here trying to gather all the motivational info, nutritional advice and design tomorrow's workout -- while scolding my oldest to finish his school work -- while gritting my teeth that each letter typed causes my elbow to throb....I can't wait to see how my elbow feels during the training next week.....hehehe

I think the hardest thing for me to do, to prepare for a program like Biggest Loser, is to put myself in my clients shoes...I have to be able to feel what motivates them, what pulls tehm back...why didn't they succeed the last time they tried weight loss....Let's face it, weight loss isn't easy - or else everyone would be skinny - but it's not rocket science either. We all know the things we need to do to stay healthy, and I have to figure out what keeps pushing the clients away from that....at the same time I have to kick their collective asses while training, and still train my other clients....It's little wonder the trainers tend to lose weight as well (not to mention sleep), while the program is ongoing.

Tip of the Day : Antioxidants

2009-01-27T10:23:00.002-05:00

BEWARE THE FREE RADICALS!

A look back on Human Biology/Physiology:

Our bodies are made up of millions of different cells. Cells consist of different types of molecules. Molecules consist of one or more atoms of one or more elements joined in chemical bonds. As you probably remember from high school, atoms consist of a nucleus, neutrons, protons and electrons. The number of protons (positively charged particles) in the atom's nucleus determines the number of electrons (negatively charged particles) surrounding the atom. Electrons are involved in chemical reactions and are the substance that bonds atoms together to form molecules. Electrons surround, or "orbit" an atom in one or more shells. The innermost shell is full when it has two electrons. When the first shell is full, electrons begin to fill the second shell. When the second shell has eight electrons, it is full, and so on.

When trying to determine an atom's chemical behavior, the most important structural feature is the number of electrons in its outer shell. A substance that has a full outer shell tends not to enter in chemical reactions (an inert substance). Because atoms seek to reach a state of maximum stability, an atom will try to fill it's outer shell by:

Gaining or losing electrons to either fill or empty its outer shell
Sharing its electrons by bonding together with other atoms in order to complete its outer shell
Atoms often complete their outer shells by sharing electrons with other atoms. By sharing electrons, the atoms are bound together and satisfy the conditions of maximum stability for the molecule.

This Relates To The Creation of Free Radicals:

Normally when molecules split (separating the atoms) they don't leave one atom with an incomplete shell - with an odd number of electrons. But, weak bonded molecules can break apart leaving atoms with extremely unstable outer shells - they NEED to bond with another atom to try to reach stability. These unstable atoms are called Free Radicals, and they are voracious. These free radicals, upon the breaking of it's weak bond, turn immediately to the next healthy cell and latch on, trying to steal the necessary electrons - which then turns that cell into a free radical, and so on.

Are All Free Radicals Bad?

No. Sometimes free radicals are formed during the normal digestive process. Sometimes, they can be purposefully created by our bodies immune system to attack a virus. Normally the body has no problem - when the healthy cells are healthy enough, strong enough to prevent the radical from stealing their electrons then the free radical cell will eventually die.

Furthermore, free radicals can be created through the oxidation process - converting the air we breath into the chemical in our blood our body can use. The problem lies in the fact that the air isn't pure Oxygen, there are other chemicals, including second hand smoke, that have to be filtered out. The chemicals produce plenty of free radicals as our body strives to get rid of them.

How Free Radicals Are Bad For The Body:

Once the free radicals begin stealing electrons, creating a chain of events, it can cascade growing in strength until cells we need to function are being attacked. Furthermore, even normal or healthy free radical damage increases with age. Since the bad free radicals can harm healthy cells, it can lead to heart disease, macular degeneration, diabetes, cancer, etc.

How Do We Prevent Free Radical Damage To Healthy Cells:

You guessed it, Antioxidants. When we eat a diet high in antioxidants, then our healthy cells form a shell or protective barrier that keeps the free radical from damaging the cell. This shell can even protect a cell giving it time to heal or strengthen into a true healthy cell - thus preventing disease. But, the most amazing thing studies have shown us in the last decade, is that antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don't become free radicals by donating an electron because they are stable in either form. They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease!!

Not to mention the fact that the foods high in antioxidants are also high in such healthy vitamins as C & E and you're talking about an army of healthy cells fighting off disease and infection.

What Foods Are Commonly Referred To As Antioxidants:

Vitamin A & Cartenoids - Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables!)
Vitamin C - Citrus fruits like oranges and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes
Vitamin E - nuts, seeds, whole grains, green leafy vegetables, vegetable oil and liver oil
Selenium - Fish & shellfish, red meat, grains, eggs, chicken and garlic

Other Foods Rich In That Act as Antioxidants:

Flavonoids/Polyphenols - soy, red wine, purple/Concord grapes, pomegranate, cranberries, tea
Lycopene - tomato & tomato products, pink grapefruit, watermelon
Lutein - dark green veggies (kale, broccoli, spinach, Brussels sprouts)
Lignan - flax seed, oatmeal, barley, rye

Vitamins That Act As Antioxidants:

Coenzyme Q10
Glutathoine

SO, What Does This Mean For My Diet & Life-Style?

Well, now you can understand why smoking and being around smoke is so unhealthy. Furthermore, you can see how eating a diet rich in fruits and veggies is imperative to developing the antioxidant warrior cells out bodies need to keep us healthy. Look for a diet high in bright colors - the bright yellow in corn, the bright orange in cantaloupe, the bright red in tomatoes, the bright green in spinach...etc..

What Happens When You Drink Soda

2009-01-16T18:17:00.003-05:00

I think this article is a MUST for anyone tempted to drink soda:

What Happens To Your Body If You Drink A Soda Right Now??
by Wade Meredith on December 8th, 2006

Have you ever wondered why Coke comes with a smile? It's because it gets you high. They took the cocaine out almost a hundred years ago. You know why? It was redundant.

In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don't immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There's plenty of that at this particular moment)
40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
>60 Minutes: The caffeine's diuretic properties come into play. (It makes you have to pee.) It is now assured that you'll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
>60 minutes: As the rave inside of you dies down you'll start to have a sugar crash. You may become irritable and/or sluggish. You've also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.
This will all be followed by a caffeine crash in the next few hours. (As little as two if you're a smoker.) But, hey, have another Coke, it'll make you feel better.

*FYI: The Coke itself is not the enemy, here. It's the dynamic combo of massive sugar doses combined with caffeine and phosphoric acid. Things which are found in almost all soda.

Nutritional Shortcuts

2009-01-16T18:13:00.001-05:00

You will never weigh everything!

I'm busy, you're busy...I like to tell my DH that even we SAHM's are more busy then anyone else (our job is 24-7). That being the case, the idea that you'll measure every single thing you'll eat or drink is unrealistic. The trick to life-long change is Ease With Your Lifestyle. If preparing food on Saturday and freezing the food for the coming week is best for you, do it. If sticking your car, pocket book, brief case, desk, etc is better for you? Do it! There is no right or wrong. Everyone was led down a different path, even though we all ended up with those extra pounds. So you're path to being healthy won't be the same as anyone else.

So, how do you know you're eating the right portion size without breaking out the scale for every meal? Well, there are tricks we nutritionists use. It's really the easiest way...but you must be honest with yourself. If you'll eat 2 servings it's ok, just exercise that much more to burn the extra calories. So you don't need to close one eye and stand on your left foot with your right fingers crossed in order to say it was a single serving.

Here are the visual tricks to determining Serving Size:

A rounded handful - one 1/2 cup vegetables or fruit, 1/2 cup of cooked rice or pasta, or a snack serving of crisps or pretzels
Woman’s fist - another way of visualising a serving of vegetables, or one piece of whole fruit
Small handful or golf ball - 1/4 cup of dried fruit
A matchbox - a 1 oz serving of meat, or a serving of cheese
Deck of cards, or the palm of your hand (excluding fingers) - a 3oz serving (recommended serving) of meat, fish or poultry, or ten chips/french fries
Thin paperback book - a 8 oz serving of meat
Check book - a serving of fish (approximately 3 oz)
Tennis ball - 1/2 cup of pasta, or a serving of ice cream
Computer mouse - a medium baked potato
Compact disc - one serving of pancake or small waffle
Thumb tip or one dice - one teaspoon of margarine
A ping pong ball - two tablespoons of peanut butter
Small milk carton - 8 oz glass of milk
A baseball - 8 oz cup of yogurt, one cup of beans, or one cup of dry cereal
If you have certain foods you tend to eat all the time (like for me it's sesame seeds) then weight those once. I buy my seeds in bulk, then weight them into individual Ziplock baggies. No need to weight every time, once is enough!

Oh - when you're at a resturant or a family dinner here is what I suggest:

Always get dressings on the side. Even dipping each forkful will give you less dressing then they usually put on. Try to stick to the vinegrettes, but if you MUST get the ceasar then dip or use the biggest spoon and put 1 1/2 spoon fuls on your salad ONLY.
As soon as you're plate is placed in front of you ask for a doggie bag. Immediately bag up at least 1/2 of your food. It's appaling the size of the plates here in America. You'll be less tempted to over eat if the food simply isn't there.
Always leave food on you're plate....trust me, the starving children in China won't care.
If you're going to a family dinner, and you know they'll hound you into eating high-calorie foods, ask for a desert plate and use this instead of a full dinner plate. It will help you to minimize the damage of those high cal foods.

Free Meal Plans

2009-01-16T18:12:00.000-05:00

Now that you have a better understanding of how to determine the nutritional value of the food you usually buy (and the holes of extra calories) You can begin to plan out what you will eat for the coming week.

I can not begin to tell you how important planning and journaling is. For some of us, the fact that we have to keep a log each day is enough to keep us from straying (how harsh is it to have to fill that log with the crap you wanted to eat). So loging or journaling can help us stay on the straight path, but more than that - if you hit a plateau one of the reasons might be that you're eating more calories than you THINK you're eating. Looking back through your logs can help you to develop a clearer picture of the amount of cals.

You can take your log and compare it to the food Calorie Lists here:
Mike's Alphabetical Food Calorie Chart
or You can use a Calorie Calculator to type in the food and it will calculate the calories and fat.
You can determine Your Recommended Caloric Intake here.
You can determine your Recommended Serving Sizes based on your Recommended Caloric Intake here.
What actually Counts As A Serving Size. As stated in the previous post. This is the hardest part...Who would have thought that 1 Slice of bread is 1 Serving Size...who makes a sandwich with only 1? That means you need to multiply the calories by 2!! This link will give you the foods list that equal 1 serving size.
Here's some Menu Plans for a 2200 - 2400 calorie a day diet (what most of us SHOULD be eating, most deprive the body short-circuiting the metabolism): Life Styles Management
Pyramid Diet (using the FDA Recommended Daily Allowences listed on the Nutritional Labels for a diet) just scroll to the bottom of the screen for the Meal Plans.

No More Excuses

2009-01-16T18:10:00.000-05:00

Hey Everybody,

Well it's 10am (est) have you worked out at all today? No? What about yesterday? Awww your son had a snuffly nose? Your hubby went out with his friends leaving you home with all the tired and grouchy kids? Awww I feel ya.....but....what exactly is your excuse? That's life, and no one said the road would be smooth sailing (how boring would that be). You'll always have a sick kid, or hubby (even worse :D), you'll always have a mile high stack of laundry, you'll always have to make dinner, and call your sisters-cousins-best friend.

Lack of motivation is the number one excuse EVERYONE uses. Sure some may think they are motivated, but if they were then their ass wouldn't be sitting at a computer desk right now.

So, here's my #1 wight-loss secret....

YOU DON'T HAVE TO WORKOUT FOR 2 HOURS AT A TIME TO LOSE WEIGHT!
That's right....you should be doing about 45 minutes of cardio-respiratory exercise every day. BUT, this includes walking at a clip through the mall, or parking further away from work. Playing with the kids can be considered cardio, heck even sex is considered cardio...the actual definition of Cardio Respiratory exercise is any movement that utilizes several muscles at the same time for an extended period of time...So the treadmill, elliptical, stepper and Rower are cardio exercises that burn lots of calories (on average about 400-600/hour the same as about 1 meal)...So you should be doing continuous movement for a minimum of 45 minutes a day....but it's difficult to put aside an hour a day, things can get in the way....but you can easily find 10-15 minutes....that's right. You don't have to do the 45 minutes all in one lump, you can split it up throughout the day. You can easily find 15 minutes 3-4 times a day!!!!!!NO MORE EXCUSES, if you can find time to pee, you can find time to exercise....if you can find time to read this post, then you can find time to exercise!

Tip of the Day

2009-01-16T17:56:00.002-05:00

Don't Discount Chores!!

Believe it or not, you do actually burn calories while doing everyday chores. Why not put on some music and boogy while doing them and increase the caloric burn!

Bed rest, sleeping = 60 per hour
Taking a shower - 65 for 15 minutes
Eating a meal (sitting down) = 70 per 30 minutes
Reading, Watching TV, Sitting (some brain activity) = 75 per hour
Sewing (sitting down at a sewing machine) = 80 per hour
Grocery Shopping, loading puchased groceries in your vehicle, carrying them into your home, and putting them away = 90 per hour
Basic House Cleaning; making beds, cleaning bathroom, light vaccuming, empty small trash containers (not breaking a sweat) = 95 per hour
Quietly standing in line = 100 per hour
Arguing on the phone or with neighbor (standing, swinging arms) = 105 per hour
Sexual intimacy = 108 per hour
Playing with your dog; throwing rawhide, playing tag, playing fetch = 115 per hour
Chasing after kids, during daily activity (Heck I have 2 kids I should know!) = 120 per hour
Driving a vehicle in moderate to heavy traffic = 120 per hour
Going for a walk (moderate movement) in the park = 130 per hour
Horseback Riding = 130 per hour
Going for a bike ride, (6 mph). Once warmed up, you want to work at about a level 5 out of 10 for 20 - 30 minutes, without stopping = 135 per hour
Mall shopping; swiftly walking through stores at an active pace, trying on clothes, carrying packages, (not resting on benches) = 135 per hour
Bowling or Ballroom dancing = 145 per hour
Wrestling = 180 for a 10 - 15 minute match
Heavy housework; scrubbing floors on hands and knees, stripping paint, hand-washing walls, cleaning the garage. (Using a lot of up and down motion with the body.) = 225 per hour
Yoga, breaking a sweat = 230 per hour
Weeding a garden (stooping and bending), bagging up discarded weeds, and carrying them away, breaking a little sweat. = 230 per hour
Playing Golf, riding in a golf cart between holes = 250 per hour
Softball, soccer or free-style swimming = 260 per hour
*Swimming for pleasure, no time limits, no stress. This can only be considered aerobic if it is continuous for 20 - 30 minutes without stopping, going for an intensity of a level 5 = 260 per hour
Lawn mowing, using a push mower, (bending down often to remove rubbish from the way) gathering up leaves and carrying them away = 295 per hour
Playing golf, pushing a bag cart (with wheels) and walking between holes, some sweating = 300 per hour
Martial arts, Tai Chi, or Karate (no rest breaks) = 345 for 1 hour
Playing golf, lugging your own clubs around at a fast pace, walking between holes, sweating & labored breathing = 370 per hour
Hiking, Rock Climbing, uphill = 390 per hour
Dancing to Rock and Roll Music = 400 per hour
Competitve professional type bowling, one on one (no sitting) = 400 per hour
Going up and down steep stairs at home or work (12 steps to each set of stairs), not holding on to the banister, not stopping- only counts as aerobic if it is continuous for 20 - 30 minutes = 425 per hour
Racquetball, football, hockey, basketball = 460 per hour

Tip of the Day

2009-01-15T10:32:00.002-05:00

SUCK IT IN!

Seriously, sucking your belly in the entire time you work out, throughout the day...heck whenever you can, will make a huge difference in the contour of your belly. The ab muscles are layered a little differently than other muscles. When you work your core, you can end up working deep inside, layers rather than the top pooch layer if you're not careful.
Sucking in your stomach, contracts the stomach - which flattens the layers of muscle together which allows you to work that top layer - and it is also building muscle memory - so that your brain learns that the flat, contracted sexiness is your everyday contour - thus giving you a flatter stomach, without any exercises....
Of course there are hundreds of other reasons including supporting the trunk and spine, and burning calories, but sucking it in can help flatten that trouble spot!

Tip of the Day

2009-01-14T10:31:00.002-05:00

According to the National Institutes of Health, the following are signs/symptoms of stress:

Possible signs of stress
Anxiety
Back pain
Constipation or diarrhea
Depression
Fatigue
Headaches
High blood pressure
Insomnia
Problems with relationships
Shortness of breath
Stiff neck
Upset stomach
Weight gain or loss

Stress for me is a big factor when helping a client lose weight. Many are in conscious denial - refusing to even see that stress affects them adversly. Here is

Don't worry about things you can't control, such as the weather.
Prepare to the best of your ability for events you know may be stressful, such as a job interview.
Try to look at change as a positive challenge, not as a threat.
Work to resolve conflicts with other people.
Talk with a trusted friend, family member or counselor.
Set realistic goals at home and at work.
Exercise on a regular basis.
Eat well-balanced meals and get enough sleep.
Meditate.
Participate in something you don't find stressful, such as sports, social events or hobbies.

Hope that helps!!! I also strongly suggest writing inspirational quotes on index cards and reading the before bed each night!!!!

Exercise of the Week

2009-01-09T11:58:00.003-05:00

COMPOUND EXERCISES

Huh? Well this is a way to continue Cardio training. Remember, we burn calories through Cardio training utilizing the muscles built during Resistance training. Therefore if we could do Cardio training as long as possible then we'd burn max calories -- but Cardio alone isn't enough since you have to have the muscles to burn the fat....the solution is to do compound exercises. Remember, the definition of Cardio Respiratory training is - using multiple muscles at the same time for an extended period of time. Therefore we could, technically, use compound exercises (those that use more than one muscle group) as a part of our Cardio...

Therefore you can perform traditional Cardio (treadmill, elliptical, steppers, etc) for 30-45 minutes EVERYDAY. Then you can extend this fat burn through the rest of your workout by using compound exercises. Think of it this way, we don't burn many calories during a bicep curl, because the bicep is a small muscle (it can only 'eat' so much), but if we stand on one foot while performing the curl, then we add in the core (for balance) as well as the thigh and hips. This increases the caloric burn (doing pretty much the same exercise) by an insane amount!! Speeding weight loss!

Conversely, those wanting to bulk up - need to conserve energy - burning calories is their enemy. So they need to sit with their arms braced on a bridge in order to conserve the most energy. (for the bicep curl)

Examples of Compound Exercises:

Lunges with a curl - overhead press
Squat - overhead press
1-Leg Squats
Lunge - front kick
Sumo Squat to torso twist

etc.....

Tip of the Day

2009-01-09T11:53:00.001-05:00

Veggies & Fruit

Guess What, these are another miracle for those looking to lose weight...why? Because you can eat unlimited supplies with very little caloric intake. Plus most are predominately water based, also helping with hydration. So STOCK UP! Keep fresh fruits and vegetables on hand for snacks and times when you're feeling peckish.

Munch Away!!

Tip of the Day

2009-01-08T18:33:00.002-05:00

WATER -

The miracle weight loss secret. Seriously! Drinking water can help you lose up to 20 pounds in just a few weeks. You see, our water retention process is a reverse process. You retain more water the more dehydrated the body becomes. This is because the body fears water being scarce, like in a drought. This makes you put on the pounds. The body fears the lack of water -because then you'd die. So in the face of minimal fluid intake the body stores every ounce of water as it can squeeze from food and drink. When you continually drink appropriate amount of water, then you don't store as much water. This means you don't have that poundage. Carbohydrates are the tool the body uses to regulate hydration. SO, when people go on those carb-low diets, they tend to lose about 20 pounds relatively quickly because their body is incapable of retaining any water...but this is also not good because our body needs water to function normally. The best you can hope for is balance. When you're in taking enough water then you don't store water, you don't have all those extra water pounds, BUT (with a carb balanced diet) you also have plenty of HYDRATION so your muscles can work to burn the fat...
Water will also help you feel full, which will keep your portion sizes under control. Water, the truly amazing diet aide!!!!

Tip of the Day

2009-01-07T12:59:00.002-05:00

It's rainy, sleety, snowy outside. It seems like the perfect day to sit around in my PJ's with lots of hot coco and chips watching movies......er, what? This is the perfect to for me to clean my house, or try out one of the exercise video's gathering dust, or even getting out of the house to go shopping or to the gym.

The hardest part of each day is deciding to MOVE to EXERCISE! Once you're at the gym or on the treadmill at home, then you have no worries, but each day you'll face roadblocks from the weather to the kids that make you want to stay home.

My advice?

Plan ahead. If you know you'll be less likely to want to leave the house, then set up several alarms, so set goal pictures on your cabinets / refrigerator. This way it's you inner voice nagging at you.
Get a buddy. I can't tell you how much having a support structure is important. Having a workout buddy will push you to exercise on those blah days. Having someone asking you how things are going (without judgement) will also help push you on.
Get a trainer. There really is a major difference between exercising on your own and exercising with a trainer....you would think that as tired as you are after exercising on your own, or taking a Spin class, that that would be it...but there really is no comparison. Even if you only work with a trainer a couple of times a year, it really is worth it!

I'm Baaaaaack!

2009-01-07T12:56:00.001-05:00

Well, I took some time off to get things situated with the fam...mostly to get the homeschooling going, and setting up my websites....whew, I've been busy...

But I'm now ready to dedicate this blog to being the best fitness / wellness advice column around!

Let me know if there's anything you'd like to see of if there's any advice you want to ask....comment away!!!

Exercise of the Week

2007-08-27T09:42:00.002-05:00

So whats so good about this series? Well it works a lot of large muscles - and since we burn calories in our muscles we burn a LOT of calories with this set. You also sculpt the entire thigh/hip - it works 360 degrees of thigh - who doesn't want that? lol.

SET POSITION: Stand with feet shoulder width apart. Tighten abdomen and roll shoulder back and down (away from your ears) You can hold dumbbells at your shoulders, or hold a medicine ball in front of your chest. When you squat - keep your knees over your ankles and your body as tall as possible; it helps to face a mirror and keep looking at it throughout the motion.

Squat Set (Narrow / Wide / 1-Leg)

Wide: Stand tall with feet wider than shoulder width. Roll your shoulders back and tighten your abdomen. Lower into a squat so your knees are over your ankles. Push through your heels to straighten your legs.

Narrow: Bring feet together. Roll your shoulders back and tighten your abdomen. Lower into a squat so your knees are over your ankles. Push through your heels to straighten your legs.

1-Leg: Lift one foot slightly off of the floor. Roll your shoulders back and tighten your abdomen. Lower into a squat so your knee is over your ankles. Push through your heel to straighten your legs.

Workout Program

2007-07-03T10:38:00.000-05:00

Days 1 / 3 / 5: Intensive Training (Timed Circuits)

Warm-up Set

Cardio Strength Circuits:

Lunge Switch / Push-ups / Crunches / Squat Set (3 minutes)
Pull-Ins / Side Step-up / Lateral Raise Twist / Around The World
Up-Downs / Crab Crawls / Hop Overs / Push-Ups
4) Knee Lifts / Roll-Ups / Side Crunch Cross Crunch / Top 1/2 Total Body Crunch

REPS: 1 minute SETS: 1 hour

REST: 30 - 60 seconds between Sets

Days 2 / 4 / 6

Warm-Up

Rower 15 min

CABLE Squat Pulldown Crunch

CABLE Axe Chop

CABLE Golf Swing

CABLE Squat Curls

Stepper 15 min

Total Body Crunch

The Hundred

Swimmers

Push-Ups

Side Crunch

Knee Lifts

SETS: 2 - 3

REPS: 12 - 15

This Weeks Workouts

2007-06-12T12:15:00.000-05:00

The weather is getting nicer so get you butts outside and enjoy it!!! Doing housework and lawn work DOES count as cardio activity (although not if you're dinking a beer and eating chocolate while doing it..lol)

So this week I want you to think about ways to get outside and get in a little exercise. Some of the more easily thought of are

* Taking a Bike Ride
* Going for a walk
* Going for a hike (watch out for tics!!)
* Mowing the lawn with a push mower
* Laying down mulch

Some of the less thought of ways to do cardio...

* Grocery Shopping (to really kick it up a notch wear ankle weights)
* Gardening
* Playing with the kids
* Swimming
* Waterskiing
* Roller blading
* Vaccuuming
* Going down a slip and slide (seriously - you get a workout here!)

So try to get in these things 3 - 4 times this week for at least 1/2 an hour.

Also try some Boot Camp style strength -
Push-ups
Rushing Squats
Stuats
Walking Lunges
Crunches
Toe-Touches

Do 18 repetitions and 2 sets.

**Keep that belly sucked in at all times and watch your posture - shoulders back, ankles aligned with your knees, chin slightly tucked, etc.

DRINK PLENTY OF WATER!!!!!!!

Next Workout Plan

2007-05-19T17:38:00.000-05:00

DAYS 1 / 3 / 5

CARDIO SET: (20 reps, 3 sets)
Jumping Jacks
Push-ups
Crunch
Lunge Switch (stand in lunge position and hop to the other side)
STRENGTH SET: (15 reps, 3 sets)
Squat series (wide, feet together, 1 foot)
Arnold Press
Lunge Curl Overhead Press
French Press
Sumo
CORE SET: (18 resp, 4 sets)
Jack knives
Knee pull-ups
Cross crunch

Days 2 / 4 / 6

CARDIO:
Jog / Walk combo (25 minutes)
STRENGTH / CORE SET: (12 reps, 3 sets)
Push-ups
Heel Press
Call Crunch
Wall Push-up Rotation
Lunge Knee

Day 7:
Rest

Notes on Nutrition

2007-05-13T10:13:00.000-05:00

Soooo, many manufacturers realize a large portion of the world would rather eat healthier. We've all heard the eat lower calories, eat light, eat lower fat content etc. Because these "buzz words" are so popular amung those of us conscious about our bodies - that they needed to find ways of incorporating those words, without the cost of re-vamping their entire product line. How'd they do it?Light = can sometimes mean "Lighter in Color" or "Lighter in Net Weight" as long as the product is "lighter" than anything - it isn't classified as false advertising.Lower Calorie/Fat = if you love blue cheese dressing and want to find a "lower" product that will fit into your healthier eating -BEWARE. Lower cal/fat products are in reference to their full fat counterparts. Meaning with the blue cheese dressing (which is one of the Highest caloric salad dressings) if you get a lower fat/cal version of Blue Cheese it is less than regular Blue Cheese but still MORE than an italian or vinagrette. SO the comparison used to label some thing "Lower" isn't usually as straight forward sa we would like. Suggestions:As Dani as stated in previous posts READ THE LABELS, but not just that COMPARE!!! Compae the low fat/cal or light foods to their full fat compatriots to see if it is worth buying - you may find there is no noticable difference in one vs the other.

The NutritionData Nutrition Facts & Calorie Counter will help you do just that!

Portion Size
Understanding portion size is imperative in maintaining a healthy mind and body. It’s important that you notice how much you are eating, regardless of what food you are eating. There are many foods to consume in order to eat a balanced diet, therefore small portions of a greater variety are recommended. Selecting sensible portion sizes will help you maintain a desired body weight while achieving a more varied, balanced diet that includes foods from all the food groups.

According to the USDA, 1 serving equals:
The Grain Group
1 slice of bread
½ cup cooked rice, cereal, or pasta [size of a muffin tin]
1 ounce of ready-to-eat cereal [about 2 handfuls]
1 tortilla, roll, or small muffin
½ English muffin, small bagel, or hamburger bun

The Vegetable Group
½ cup cooked vegetables [size of a baseball]
1 cup tossed salad [size of your closed fit]
1 medium potato¾ cup vegetable juice
½ cup raw chopped vegetables [size of a baseball]

The Fruit Group
1 medium whole fruit
¾ cup of fruit juice
½ cup canned fruit [size of a baseball]
¼ cup dried fruit

The Milk Group
1 cup milk
8 ounces yogurt [1 carton]
1 ½ - 2 ounces cheese [size of a book of matches]
1 ½ cup ice cream1 cup frozen yogurt

The Meat and Meat Alternative Group
3 ounces of cooked meat, poultry, or fish [size of a deck of cards]
1/4 pound hamburger patty
2 whole eggs1 cup cooked beans [size of your fist]
4 tablespoons of peanut butter

Fats, Oils, and Sweets
Use sparingly; use healthy oils such as olive oil and canola oil

Further Resources on Portion Size:
Making Sense of Portion Sizes A website funded by the Dairy Council of California that compares portion sizes to common items to help with estimating
"Portion Distortion" Quiz Quiz from the National Institutes of Health

Nutrition Fact Labels
As it is important to watch the amount you eat, it’s even more so to know what you are eating! Thankfully, we have Nutrition Fact Labels that list all the ingredients, as well as the nutritional information of each product. The Nutrition Fact Label is to help you make healthier food choices that will nourish and fuel your body. From the label, you can also determine the serving size; at first, it may be helpful to measure out serving sizes and before you know it, you will get an “eye” for proper portion size.
Why Use Food Labels?
1. It highlights information on saturated fat, cholesterol, dietary fiber, and other nutrients that are of major health concern.
2. They give us % Daily Values. These % values help us see how a food fits into our overall daily diets.
3. They give us nutrition information about almost every food item.
4. They are easy to use and they give us important information to make healthful food choices.
5. Food Labels have consistent serving size amounts to make it easier to compare similar foods and make healthier choices.

An Easy Guide to Reading Nutrition Labels
BREAKING DOWN THE NUTRITION FACTS LABEL: Reading Nutrition Facts labels can be difficult, especially if you don’t know what to look for. The Nutrition Facts Label gives a lot of information but the key is to know how to use it to help you make healthy food choices.
1. SERVING SIZE
This is the food’s recommended serving size. It can include a weight measurement (for example: one cup) or a number of pieces of food (12 pretzels).
Serving per Container: This is the suggested number of servings. For example, if a food has four servings per container and you eat half of the bag, you would be eating two servings. It is always important to look at these numbers because you may be eating more than you think!
2. CALORIES
This is the amount of calories per serving (using the correct serving size). Eating too many calories promotes weight gain. Calorie needs are based on individual needs.
Calories from Fat: These are calories solely from fat. Choose foods with less than 30% of calories coming from fat.
3. TOTAL FAT
This is the total fat per one serving in grams and in % Daily Value. Choose foods with less fat.
Saturated Fat: This is fat from animal and dairy products and tropical oils measured in grams. A diet high in saturated fat is a risk factor for coronary artery disease. Choose foods with 2 grams or less saturated fat.
Labels may also list monounsaturated and polyunsaturated fats. These are unsaturated fats that may help protect your heart, however all fats should be used in moderation.
4. TRANS FATS
Trans Fats are to be on every nutrition label by January 2006. Trans fats are formed by chemically changing the oil called hydrogenation, which increases product shelf life and flavor. A diet high in Trans fats have shown to increase cholesterol levels, which increases risk of heart disease. If a food has the words “partially hydrogenated oil” on the label it contains Trans fats. It is recommended to avoid Trans fats.
5. CHOLESTEROL
This is another form of fat measured in milligrams. Too much dietary cholesterol is another risk factor for heart disease. Cholesterol is found in organ meats, dairy products, shrimp, and egg yolks. Limit intake to 300 milligrams daily.
Use foods with 5% or less saturated fats and cholesterol and avoid those with over 20% of the daily value.
6. SODIUM
This is a nutrient that helps regulate blood pressure and fluid balance measured in milligrams which most people consider “salt”.
Research has suggested that a high sodium intake can be related to high blood pressure. The RDA for sodium is 2400 milligrams per day. For example, one teaspoon of table salt has ~2400 milligrams of sodium.
7. TOTAL CARBOHYDRATE
This is the amount of total carbohydrate per serving measured in grams. Carbohydrates are primarily found in starches, vegetables, fruits, sweets and milk. Carbohydrate counting is used in diabetes meal planning.
8. DIETARY FIBER
This is the amount of indigestible bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds and is measured in grams. Foods high in fiber are shown to be beneficial for weight control, diabetes, high cholesterol and some forms of cancer. Foods with five grams of fiber or more are considered “high fiber” foods.
9. SUGARS
These are part of the Total Carbohydrate content and are measured in grams. These contain sugars from natural and artificial sources. There are no daily reference values for sugars.
10. PROTEIN
This is the amount of total protein the food contains measured in grams. Protein contains amino acids found in meat, poultry, fish, dairy, eggs, nuts, beans, grains and some vegetables. Protein needs are individualized based on height, weight, age and physical activity level.
11. VITAMINS AND MINERALS
These are micronutrients measured in percentages. The goal is to consume 100% of each of these nutrients daily to prevent nutrition related diseases.
12. PERCENT DAILY VALUES
The Percent Daily Value shows the amount of each of the nutrients listed above needed daily in a 2000 and a 2500-calorie diet. This is the percentage of each nutrient recommended to meet the needs of the average person each day and is measured in grams and milligrams depending on the nutrient. The Percent Daily Values are listed on the top half of the food label and are based on recommendations for a 2,000 calorie diet, not a 2,500 calorie diet. Five percent or less of the % Daily Value is considered low, whereas 20% or more is considered high.
13. INGREDIENT LIST
The ingredient list is another part of the Nutrition Label. Items are listed by weight in descending order of predominance. Spices, artificial coloring and flavors are listed on the ingredient list.

Hope this helps clear things up!
Shannon

This weeks Workout Plan

2007-05-05T20:25:00.000-05:00

Days 1, 3, 5: Intensive Circuits
Circuit 1 -
Jog (outside / treadmill) 5-10 min
Squat - to - Overhead Presses
Chair Dips
Circuit 2 -
Jacks 25 repetitions
Reverse Lunge - Fwd Raise
Lateral Raise- Twists
Circuit 3 -
Squat Hops (open & close) 25 repetitions
1 - Leg Squat Resch
Dumb bell Pullovers
Circuit 4 -
Lunge - Rear Leg Fwd Kick 20 reps (each leg)
Around The World Lunges (Fwd / Side / Reverse)
The Hundred
Circuit 5 -
Push-ups
Ball Bridge Leg Curl
Ball Crunch
Ball Cross Crunch

Days 2, 4, 6 - Cardio Mix-Up
Circuit 1 -
Jumping Jacks (30 reps)
Lunge Rear Leg Front Kick 15 reps (each leg)
Push-ups
Circuit 2 -
Jog / Fast Walk (15 min)
The Hundred
Side Crunch
Reverse Crunch

Strength Exercises : 15 Repetitions

Repeast Each Circuit 2 - 3 Times

Optional Cardio/Strength Suggestions:
**On rest days cardio/spinning classes are optional. Especially if you snacked this week.
**KEEP YOUR STOMACH SUCKED IN AT ALL TIMES!! (like trying on a tight pair of jeans)
**Watch your knee placemetn on all leg exercises (like squats and lunges) your knee should remain over your ankle and ou should be able to see your shoelaces at all times.
***If you are unable to get to the gym and have no Stability Ball you can exchange the Ball exercises for the floor: Floor Pullover, Crunch, etc. (Instrad of Twists - Floor Cross Crunch; Instead of Ball Bridge Leg Curls - Floor Bridge and Floor Heel Presses)

NOTE:
*On a day where the 'sweet tooth' killed you and you snacked the best thing you can do is some Cardio. This will help take off the effects of snacking. Add 15 minutes worth of cardio on days you snacked.
* Try keeping healthy snacks in the house. Iif you start to get peckish try eating some carrots or a piece of fruit. People often forget that fruits and veggies have Fructose sugar in them satisfying many a craving for something sweet. If you don't have junk on hand it's easier to grab something good.
*Try keeping healthy snacks in your car. Eat one on the way home so you don't feel the need to chow once you get home. Have a bottle of water always handy - as thirst accounts for much of our peckishness.

Weightless Training

2007-05-01T09:56:00.000-05:00

Dumbbells are not a requirement for getting in shape - strength training is. It is sometimes easier to do 1 or 2 exercises spread out over the day rather than spending 90 min at a gym. I get that. So for those home bound moms - here is a list of Weight-less training exercises.

Reps: 18 - {The number of times to repeat an exercise}
Sets: 2 - {The number of times to come back to an exercise}

**Keep all movements extremely slow
Tempo - 4 / 4 / 2 for most unless indicated otherwise
***SET POSITION: stand with your feet shoulder width apart, knees soft, abs sucked in like trying on a tight pair of jeans, shoulders rolled back, chin slightly tucked.

Hydrants: (*bad knees lay over stability ball)
Kneel on all fours, with hands directly under your shoulders andknees directly under hips. Roll back your shoulders and tightenyour abs. Lift one knee out to the side to hip level (like a dogdoing his business on a hydrant ;D). Release knee back toward the mat.

Knee Lifts:
Stand tall in Set Position. Hands can be wherever is comfortable(usually on hips or held at chin level). Lift one foot off of the floor bending the knee. Try to bring the knee as high to your chest as possible without sloughing. Lower foot to the floor andrepeat with the other leg.

Lunge Knee:
Set position - (I like my hands up at chin level for this one). Stepone foot back about 2 1/2 feet. Lower rear knee to the floor untilboth knees are bent to 90. Without straightening first - push thelead heel into the floor to come up, balancing on the lead foot asyou lift the rear knee to the chest. Release to set.

Pushups:

Lay on mat on your belly. Place hands directly wider than your shoulders, legs outstretched with the feet hip width apart. Curl toes into the mat. Push your body off of the mat, balancing on your hands and toes. Tighten your abs to keep your spine straight and roll your shoulders away fron your ears. Bend your elbows lowering your chest toward the floor - only until your elbows arebent to 90. Don't dip your head or drop your pelvis toward the mat.

Opposite Arm / Leg Lifts:

Kneel on all fours with your hands directly below your shouldersand your knees directly below your hips. Roll your shoulders back away from your ears and tighten your abs. Inhale. As youexhale extend one of your arms overhead - straight out from the shoulder. At the same time extend the opposite leg, straight outfrom the hip. Hold for a moment. Release and repeat. (I suggestyou stick to one side through the set before repeating on theother side.)

Up Dog / Plank (Stability Ball optional)

FLOOR: Lay on mat on your belly. Place hands directly wider than your shoulders, legs outstretched with the feet hip width apart. Curl toes into the mat. TIGHTEN YOUR ABS (or you'll feel discomfort in your low back) Push through your palms to straighten your arms, lifting your entire torso off of the mat (includign your pelvis.). Hold for a moment. Bend elbows to 90 as you push through your toes to lift your legs off of the mat. Hold for a moment. Release to lying on mat.
BALL: Lay ober ball with the ball under your lower pelvis. Toes curled under andin contact with the floor. Walk hands up the ball (With Abs VERY tight) until yourupper body is lifted toward the ceiling. Hold. Walk the hands back down to the floor,arms straight. Lift both feet off of the flor - keeping your legs straight. Hold. Release.

Wall Pushup Rotation:
Stand about a foot away from the wall in Set position. Place hands on thewall at about shoulder height and wider than shoulder width. Lift onto yourtoes slightly (like your heels are on an air-hockey table). Slowly bend your elbows to bring your face toward the wall - stoping at 90. Keep your spine straight - don't dip your head toward the wall. Push through pals to straightenyour arms. Slowly swing one arm out wide to point behind you - turning your whole body in the prosses to look down the line of your arm (Like a ballerina). Untwist, placing your hand back on the wall. Repeat.

Squat Set (Wide, Narrow, 1-leg):
Stand in Set but with feet wider than shoulder width. You can place yourhands wherever is comfortable (I like the hips for this one). Slowly loweryour rear toward the floor by bending your knees and sticking your rear back (like tring to sit back onto a chair) Keep your knees directly over yourankles. Push through your heels to straighten your legs. Repeat 15 times. Push your feet together. Again lower your rear toward the floor sticking yourrear back but keeping your knees over your ankles. Push through your heelsto straighten your legs. Repeat 15 times. Pick one foot off of the floor. Lower your rear toward the floor by bending knee - keeping it over your ankle. Repeat 15 times. Repeat whole series 3 times.

Swimmers:
Lay on mat on your belly. Arms outstretched overhead straight out from theshoulders, legs outstretched with the feet hip width apart. TIGHTEN your abs.Press your legs into the floor. Inhale. As you exhale Lift your upper body off ofthe mat, swinging arms outwide until they touch your hips. Keeping your torsolifted, swing arms back overhead. Lower arms and torso onto the mat. Repeat.

Seated Kicks: (*good for most knee issues)
Sit on the edge of a chair or bench. Place hands on chair slightly behind you for balance (gripping the edge slightly). Place your feet flat on the floor. Roll yourshoulders back and tighten your abs. Lift one foot a couple of inches off of the floor (keeping knee bent). Slowly Kick foot toward the ceiling until the leg is straight. Release the knee back to 90. Lower the foor back to the floor. (*If you start to cramp in the hip joint, stretch then repeat without lifting the foot off ofthe floor before kicking).

Step-up Lateral Lifts: (*NOT for Knee Issues)
Use a step, stairs or bench (heck you could even use the couch if you wanted to:))Stand perpendicular to the step. Place one foot on step with the knee bent to 90,knee directly over the ankle. Press through your heel to lift your body up, balancingon the step. Correct your posture. With your dangling leg straight toward the floor -Slowly lift leg out to the side as high as is comfortable. Release leg, lower off of step.

Bridge Leg Curls - STABILITY BALL
Lay flat on the mat with feet up on the stability ball and hands down by yoursides. Tighten your abs. Lift your pelvis off of the mat by pressing your feetinto the ball. Stabilize. Slowly, pull your heels toward your rear by bending your knees, until your feet are flat on the ball. Stabilize. Slowly extend your feet back out until your legs are straight. Lower your rear back onto the mat.

Previous Exercise of the Day

2007-04-30T08:08:00.001-05:00

Old-Fashioned Push-Up

The old-fashioned push-up is one of the origional totaly body exercises - meaning it workes many of the muscles in the body all together. It workd your chest, arms, abs, butt, and legs, and upper back!! Keep in mide we burn fat/calories in the muscles so we want our exercises to make as many muscles as possible do their jobs (that way you don't have to exercise for 8 hours just do 8 exercises!!) The push-up is also one of the best core (that famous doughnut around the midsection) exercises. Inorder to not let your back sag toward the floor you have to contract your belly - this essentially supports all your body weight, making the push-up as effective as a crunch!!

INSTRUCTIONS: Lay face down on the floor. Hands are wider than shoulder width apart. Easier: Bend your knees so your feet point toward the ceiling. Press through your palms and your knees to lift your body off of the floor. Remember your belly is pulled in like you are trying on a tight pair of pants. Keep your spine like a steel rod - no bending. Roll your shoulders back away from your ears. Bend your elbows bringing your ENTIRE torso toward the floor (not just the upper body - lower everything together as one unit). Push through the palms to straighten the arms again. Harder: Lay with your legs outstretched, curl our toes into the floor. Press through your palms and your knees to lift your body off of the floor. Remember your belly is pulled in like you are trying on a tight pair of pants. Keep your spine like a steel rod - no bending. Roll your shoulders back away from your ears. Bend your elbows bringing your ENTIRE torso toward the floor (not just the upper body - lower everything together as one unit). Push through the palms to straighten the arms again.

REPETITIONS / SETS

Reps: 12 - 15 (how many times to repeat an exercise in a single set)

Sets: 2 - 3 (how many times to come back to an exercise)

Previous Exercise of the Day

2007-04-30T08:01:00.000-05:00

BALL CROSS CRUNCH

The ball cross crunch is one of the most effective exercises available for the core (the doughnut around the midsection - abs, himp, butt, pelvis). This is also the BEST core exercise for anyone suffering from low back pain. Recent studies have shown that people who suffer from low back pain tend to stress the verebrae of teh lumbar spine while performing core exercises on the floor. A stability ball curves the lumbar spine into a neutral position and supports it throughout the movement of the exercise. The cross crunch works both the rectus abdominus (the 6 pack area) and the transverse ab( perpendicular to the 6 pk)

INSTRUCTIONS: Sit tall on the stability ball with feet flat on the floor, knees bent to 90 degrees and shoulders back. Contract your abdomen as if you are trying on a tight pair of jeans - KEEP them like that throughout the movement. Slowly walk your feet forward, laying back, until the stability ball is under your lower back. Place your hands behind your head. Keep your feet flat on the floor to prevent slippage, and keep your abs contracted. Looking toward the ceiling, inhale. As you exhale slowly lift your shoulders toward the ceiling -ONLY until you feel your belly contract further. (you are not trying to sit all the way up). Twist one way (as if throwing a punch across your body) then twist the other way. Inhale as you release your shoulders back toward the ball.

BE CAREFUL OF THESE COMMON MISTAKES: Not keeping you belly contracted throughout whole movements Keep you shoulders rolled back and down away from your ears Keep your feet flat on the floor with the knees bent at 90 for stability Keep your elbows wide throughout - we're not trying to decapitate ourselves. :)

REPETITIONS / SETS

Repetitions: 15 - 18
This is the amount of times you should repeat the exercise in a row.

Sets: 2 - 3
This is how many times you should come back to the exercise after a break or another exercise is completed.

Previous Exercise of the Day

2007-04-30T08:00:00.001-05:00

Floor Bridge

This is an excellent exercise to work the muscles of the butt, hips and pelvic floor. METHOD: Lay on the floor with feet a comfortable distance from your rear. Hands by your hips. Shoulders rolled back away from your ears. Tighten yuor abdomen (Like trying on a tight par of jeans). Inhale. As you exhale push through your heels to lift your hips off of the floor up toward the ceiling. Hol for a moment. Then lower back to the mat.

REPETITIONS / SETS = 18 / 3
Repetitions: the number of times to repeat and exercise
Sets: the number of times to come back to an exercise

Previous Exercise of the Day

2007-04-30T07:58:00.000-05:00

PLANK
Plank is akin of the traditional push-up. It is also a total body exercise designed to challenge the body through assuming a challenging position and maintaining it for a length of time. Procedure: Lay face down. Place your elbows directly under your shoulders. Curl your toes under - pressing them into the floor. Tighten abdomen as if tryin on a tight pair of jeans and roll shoulders away from your ears. Lift up so you are balancing on your forearms and your toes. Keep spine as still and straight as a steel rod.

*Hold for 15 - 45 seconds
Repeat 3 - 5 times.