Friday, August 28, 2009
Wednesday, August 26, 2009
Workout Wednesday
Have you been working out this week? Tell us all about it!
If you are like me, you probably spend a few hours each day either sitting watching TV, sitting at the computer, or doing some other sitting activity. These are a few tips from e-how on some simple exercises that you can do while sitting.
Step 1
Practice good posture. This, alone, is one of the best exercises you can do for your body. By keeping your spine as straight as possible, it puts less pressure where pressure doesn't belong.
Step 2
Stretch. Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.
Step 3
Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.
Step 4
Contract your stomach muscles. Tighten them up, hold them for a few seconds and release. Do this five or more times.
Step 5
Exercise your knees. Place a rubber ball behind your knee and squeeze it eight to 12 times. Switch knees and repeat.
Step 6
Do leg lifts. Lift your legs using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.
Step 7
Lift weights. Using one- to three-pound weights, lift them with your arms. Do lifts to work your biceps and triceps. Lift the weights above your head.
Step 8
Move. While working, talking on the phone or typing, move your body. This could mean bouncing or swinging your foot while sitting. Switch your weight in your chair. Do things to increase your movement while sitting.
If you are like me, you probably spend a few hours each day either sitting watching TV, sitting at the computer, or doing some other sitting activity. These are a few tips from e-how on some simple exercises that you can do while sitting.
Step 1
Practice good posture. This, alone, is one of the best exercises you can do for your body. By keeping your spine as straight as possible, it puts less pressure where pressure doesn't belong.
Step 2
Stretch. Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.
Step 3
Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.
Step 4
Contract your stomach muscles. Tighten them up, hold them for a few seconds and release. Do this five or more times.
Step 5
Exercise your knees. Place a rubber ball behind your knee and squeeze it eight to 12 times. Switch knees and repeat.
Step 6
Do leg lifts. Lift your legs using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.
Step 7
Lift weights. Using one- to three-pound weights, lift them with your arms. Do lifts to work your biceps and triceps. Lift the weights above your head.
Step 8
Move. While working, talking on the phone or typing, move your body. This could mean bouncing or swinging your foot while sitting. Switch your weight in your chair. Do things to increase your movement while sitting.
Friday, August 21, 2009
Wednesday, August 19, 2009
Workout Wednesday
So have you been exercising? How has it been going?
Did you know that for most people, if you are not exercising regularly, you begin to loose muscle mass at age 25? The loss can be as much as 1/2 a percent of muscle weight per year, which can add up quickly as you age.
One of the best ways to maintain or build muscle mass is weight or resistance training. Do you include weight training in your exercise program?
Did you know that for most people, if you are not exercising regularly, you begin to loose muscle mass at age 25? The loss can be as much as 1/2 a percent of muscle weight per year, which can add up quickly as you age.
One of the best ways to maintain or build muscle mass is weight or resistance training. Do you include weight training in your exercise program?
Monday, August 17, 2009
Reward yourself!
One good way to motivate yourself is to come up with rewards for specific goals completed. Set a reasonably attainable goal and then reward yourself with something special when you attain it! Some examples might be:
1. If I loose 10 lbs then I will buy myself a new pair of shoes!
2. If I eat healthy every day for three weeks then I will buy myself that new book I've been wanting to read.
3. If I exercise 4 days a week for 4 weeks then I will treat myself to a pedicure.
4. If I loose 1 inch off my waist I will have a night out at the movies.
Just be sure to make your intermediate goals reasonable and very attainable. And make your reward something that you've been wanting to have/do that will make you feel happy when you get it. So now tell me, what are somethings that you would like to reward yourself with?
1. If I loose 10 lbs then I will buy myself a new pair of shoes!
2. If I eat healthy every day for three weeks then I will buy myself that new book I've been wanting to read.
3. If I exercise 4 days a week for 4 weeks then I will treat myself to a pedicure.
4. If I loose 1 inch off my waist I will have a night out at the movies.
Just be sure to make your intermediate goals reasonable and very attainable. And make your reward something that you've been wanting to have/do that will make you feel happy when you get it. So now tell me, what are somethings that you would like to reward yourself with?
Sunday, August 16, 2009
Do the right thing FIRST
Well, after a grand last week where I jump-started my walking goal and dropped 4 pounds I have hit a wall. Bummer!!!!! I developed Ilio Tibial Band Syndrome!!!! So I've got to lay off the walking until the inflammation goes away. Of course there are other things I can do meanwhile. Eat right but less and include anti-inflammatory foods. Stretch, stretch, stretch. Something I should have been doing all along but wasn't. Looks like a lot of water and a prayer will be in my health program this week :) But.....I'LL BE BAAAAAAK.
You guy keep me inspired with your results and I will be joining you shortly. I hope we all have a great week.
You guy keep me inspired with your results and I will be joining you shortly. I hope we all have a great week.
Friday, August 14, 2009
Advice from a professional about exercise
I got this email from a website I subscribe to and thought I would share:
Hey Becky,Over the last few days I've been thinking about the ridiculous excuses most people make for not exercising.
Do you fall into this trap? I know I certainly do at times!Perhaps you sound a bit like this..."I've no time to exercise, I have to pick the kids up at school, cook dinner, tidy the house - there's simply not enough hours in the day!"Or, maybe you say, "I've got a demanding new job, I simply can't balance my career, my family, AND my workout needs."In truth, these or variations of these, are challenges most people face, and exercise seems to be one of those things we can easily put on the back burner.But, be assured there **are** ways to have a family, career AND good health, WITHOUT losing your sanity!
=================================
How to Make Exercise Part of Your Routine
=================================
Here are my top 3 tips for making your fitness routine work with a busy schedule...
#1 Level with yourself
Isn't it possible that if your spouse, your kids, or your job didn't give you a reason to skip your workout, someone or something else would?So, let's get to the bottom of this...what is REALLY standing in your way?~ Taking on too much responsibility?~ Trying to please others at your own expense?~ Feeling stressed or emotional?~ Perhaps you just don't care enough?~ Or, maybe it's something else?? Once you've worked out what's **really** standing in your way,
you'll be able to start making progress in the right direction.So, what **has** been holding you back?
#2 Choose family-friendly workouts
If you have young children, try to find activities that will allow you to watch them while working out. For example, brisk walking or jogging with your child in a stroller or baby jogger, or pop a fitness DVD into the player at home. Or, if you have older kids, try combining exercise with some family bonding. Choose a time on the weekend, or in the evenings and plan a family outing, such as a bike ride, a walk at the beach, or some outdoor games in your backyard.Check out my previous article on this subject, Fitness Fun for the Whole Family.
#3 Don't make excuses
Most of us are full of excuses for doing or not doing things, wouldn't you agree?So, next time to go to excuse yourself for not exercising that day, remind yourself that EXERCISE IS NON-NEGOTIABLE!
This will help you stay on track and make you think twice about making MORE excuses.The added bonus is that you'll be setting a great example for your children and other family members.
Hey Becky,Over the last few days I've been thinking about the ridiculous excuses most people make for not exercising.
Do you fall into this trap? I know I certainly do at times!Perhaps you sound a bit like this..."I've no time to exercise, I have to pick the kids up at school, cook dinner, tidy the house - there's simply not enough hours in the day!"Or, maybe you say, "I've got a demanding new job, I simply can't balance my career, my family, AND my workout needs."In truth, these or variations of these, are challenges most people face, and exercise seems to be one of those things we can easily put on the back burner.But, be assured there **are** ways to have a family, career AND good health, WITHOUT losing your sanity!
=================================
How to Make Exercise Part of Your Routine
=================================
Here are my top 3 tips for making your fitness routine work with a busy schedule...
#1 Level with yourself
Isn't it possible that if your spouse, your kids, or your job didn't give you a reason to skip your workout, someone or something else would?So, let's get to the bottom of this...what is REALLY standing in your way?~ Taking on too much responsibility?~ Trying to please others at your own expense?~ Feeling stressed or emotional?~ Perhaps you just don't care enough?~ Or, maybe it's something else?? Once you've worked out what's **really** standing in your way,
you'll be able to start making progress in the right direction.So, what **has** been holding you back?
#2 Choose family-friendly workouts
If you have young children, try to find activities that will allow you to watch them while working out. For example, brisk walking or jogging with your child in a stroller or baby jogger, or pop a fitness DVD into the player at home. Or, if you have older kids, try combining exercise with some family bonding. Choose a time on the weekend, or in the evenings and plan a family outing, such as a bike ride, a walk at the beach, or some outdoor games in your backyard.Check out my previous article on this subject, Fitness Fun for the Whole Family.
#3 Don't make excuses
Most of us are full of excuses for doing or not doing things, wouldn't you agree?So, next time to go to excuse yourself for not exercising that day, remind yourself that EXERCISE IS NON-NEGOTIABLE!
This will help you stay on track and make you think twice about making MORE excuses.The added bonus is that you'll be setting a great example for your children and other family members.
Wednesday, August 12, 2009
Progress not perfection
Well, I have made progress this week. It has been a concerted, conscious effort. Today will be the day that I finally reach my walking goal of 10,000 steps per day. Thanks Too Le Fit for getting me back on track (so far). I am doing better on my eating, too so I should see some results when we weigh in Friday. Come on gang...lets do together what we could not do alone.
*From Katheryn
Let's just make this our exercise check in post. We know Aunt Becky is doing pretty good this week. How about you?
*From Katheryn
Let's just make this our exercise check in post. We know Aunt Becky is doing pretty good this week. How about you?
Monday, August 10, 2009
GREAT resource
Katheryn's post inspired me to visit Dr. Ann's website (I've been meaning to for a while). I listen to her program on Your Day, and love the advice she gives. She agrees with the path Katheryn was talking about this morning, that feeding yourself the healthy way will take care of the majority of weight issues. She has a book about it, but you can also read the "Cliff Notes" version for free of her website, here. I read it this morning and I feel recharged on my goal of eating healthy. Check it out, I think you will all love her too!
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