Hello! I have been MIA for a while but this is what I have been doing. I am competing in the Under Armour What’s Beautiful Contest. Each day we are given a SweatADay challenge to complete. During that time Under Armour contacted me and 499 other people. They gave us their new UA Spine Venom sneaker to test, make a video of the extraordinary things that we do in our Spines. The challenge ends May 3. They judge on creativity and video views. The winner will receive 5 years of Under Armour sneakers (4 pair a year for 5 years). I want it bad.
Please Please Please click on the link below and watch my video. It is only 90 seconds. I am stronger than I look. I push trucks, beat tires, etc. Also, the supermodel Piper makes a special guest appearance doing her favorite yoga move! Please feel free to share this with your friends. It might give you and them a giggle. It is not everyday you see a girl pushing a truck and a dog doing yoga.
Do you ever get bored with the same exercises? Well, it is always a good idea to shake up your routine. Have you ever heard the saying “muscle confusion”? Our bodies are very adaptable. After doing a certain exercise for a period of time and in the same way, our bodies tend to adapt to it which will produce less results or changes. I think it is always a good idea to confuse your muscles with a wide variety of exercises. This could also be referred to as cross training. Everyone wants to see results from their workouts but also, we all need a good balance of exercises which will help decrease repetitive use injuries as well as boredom. So shake things up and cause a little confusion in your next workout. That is what I have been doing and it is working for me.
Here are a few exercises I have been doing lately.
For my abs I tried this ab slide exercise. I used a towel on a hard surface. I lined my shoulders over my wrists, engaging my core, I slide out to where my shoulders, hips, and knees are in a line. I then slide back to the start. I do as many as I can with good form.
The next exercise I have been doing are DownDog Pushups. I get into my downdog position. I bend through the elbows as I gaze toward my hands or I could point the crown of my head toward the ground. I do as many as I can with good form.
The next exercise is one that is out of my comfort zone but I do it on a low step and I am getting better. It strengthens the lower body as well as increases my cardiovascular endurance. I have a sturdy box as I squat and jump up onto the box with both feet landing in a squat position. I then step down and repeat. Tough one!
The last exercise is a variation for plank. I love to plank but this adds just the challenge I needed. It of course works the core but also kicks up my shoulder strength by adding front (or side) raises with a dumbell. I get in plank position but with a wider stance for my legs so my hips will face the floor. I alternate front raises with the dumbells. I do as many as I can with quality form. Remember, never sacrifice form just to do more. More is not always better.
How do you shake up your routines? Let me know
This blog is written by me and it describes my own experiences and opinions. Consult your own doctor before beginning a new exercise, new exercise program or new nutrition program.
Hi, if you are interested in yoga and eating a healthy, easy to cook lunch, you might like this post. If not, don’t read it The first photo is a personal yoga goal I have been working on. It is a version of Scorpion. I use the wall for support, and because I am scared to death not to. The other day I balanced without my feet on the wall for like 5 seconds (as shown in the picture), excited! I am still working on it, I know I can do better. Do you have a yoga pose you have been dreaming of mastering?
The second photo is lunch today! Easy to prepare and healthy to eat. I used lean ground turkey (browned before put in the crock pot), 1 can black beans (drained), 1 can diced tomatoes with green chiles (<3) and 1 packet of taco seasoning mix. I dumped everything in the crock pot and mixed together. I cooked it on high for 3 hours. The husband made tacos with a hard whole grain shell. I am having mine over a fresh bed of nutrient rich spinach with a little taco sauce and a tiny bit of cheese on top. Looking forward to lunch today. Try a taco salad without the shell to save some calories
Click on the link above and you will see one of my favorite poses that I include in my classes. It has many benefits. It strengthens and stretches the legs, stretches the hips and spine, opens the chest to improve breathing, relieves mild back pain, stimulates the abdominal organs and improves sense of balance. I love the Yoga Journal website. I click around on it often finding interesting articles and new information all the time. I am always learning new things about yoga and fitness. There is always something and someone else I can learn from. Have you done yoga recently? What is your favorite pose to stretch the legs? I look forward to my class tonight which will include revolved triangle pose.
This blog is written by me and it expresses my opinions and experiences. Consult your own physician before beginning a new exercise or nutrition program.
Well, this is what I have been doing lately. I began the www.whatsbeautiful.ua.com challenge last year while it was well into the 2nd round. This is an awesome challenge that is inspiring and so motivating. All the women on the website support and encourage each other to do their best and to reach their goals and dreams. This challenge is a community for all women who want to work hard, sweat, conquer goals, encourage others, and take the journey to show the world What’s Beautiful. I just got back into the challenge and I am ready to #sweateveryday to reach my goals and to support others in reaching theirs. Part of my goal is to inspire as many women as I can to join the What’s Beautiful Challenge with me. If you are looking for a positive change in your life, this is it. It is for ALL women. Let’s #sweateveryday together. That’s What’sBeautiful!!
Photos of a couple of challenges I have posted at What’sBeautiful
Do you work for hours at a desk in front of the computer? Do you find yourself slouching most of the day? Have you developed back pain and fatigue? I have had many clients over the years in this situation. We live in a “seated” world today. We do not move as frequently as we used to. If this sounds like a problem you have, take little breaks during your busy day to just walk a bit and do a little stretch to help combat your daily fatigue.
One of my favorite yoga stretches is downward facing dog. This stretch is fantastic for lengthening the spine and relaxing the back muscles (strengthens and tones the upper body too:). To do this stretch, I start with a couple of deep inhales through the nose and exhales through the nose. I come on to all fours in a table top position. I then lift my hips toward the sky. As I gently open the hamstrings, I let my heels drift to the floor. I do not force the stretch. I spread my hands like starfish creating a strong base through the upper body. I let my head hang relaxed between my arms. I am gently squeezing the muscles in my legs keeping and active stretch throughout my body. I breathe deeply and steady as I feel my back lengthen and relax with each breath.
If the corporate world is tying you up in knots, take a deep breath, do a little down dog, and exhale. Your back may thank you.
Disclaimer – This blog describes my own experiences and my opinions. Consult your own physician before beginning a new exercise or nutrition program.
Schmidt's take on teaching a Spinning class ... priceless. Sadly, as an instructor ... I kinda agree with some of the weird things he says ...
Disclaimer:these are my opinions and based on my own experiences and observations. It's just advice, you don't have to take it, but it's something worth thinking about. My goal is to motivate you and put you on the right track. There is so much information on the web, so many different opinions, theories and lots of blah blah blah. Things can get very confusing which may lead you to do things
Well, it is that time of year again. I turn the TV on and the first thing I hear is “the flu is spreading”. Yikes! Definitely time to up the tea intake. I love tea and especially green hot tea year round. I drink more during these winter months with the flu spreading around like a wild-fire. I am not sure if green, black, white or oolong help fight the flu but I enjoy drinking it and feeling like the antioxidants that are released are fighting with me.
The picture above is green tea with a little lemon. Green tea is packed with health benefits. Green tea is rich with catechins which are antioxidants that scavenge for free radicals that can damage DNA. One unique catechin specific to green tea is EGCG. There is more EGCG in green tea because there is less processing in that type of tea. I have read articles about lab studies done on EGCG saying that it can be more powerful than vitamin C and E in stopping oxidative damage to cells and has the potential ability to fight other diseases too. Also, I have read that scientists have found that these little catechins increase the body’s ability to burn fat as fuel. Keep in mind to get these antioxidants that are abundant in tea, you have to consume freshly brewed real teas. There are four varieties - green, black, white or oolong. Anything other than these, such as “herbal teas” are infusions of other types of plants, not pure tea. One last thing, every article I seem to read states that more studies lean toward these positive benefits being true but to keep in mind that the research is still conflicting or mixed. Ok.
Well since I have not read anything terrible about green tea, I will keep on drinking. Cheers!
What is your favorite tea?
Disclaimer – This blog post is my opinion and experience with green tea. Consult your physician before beginning any new nutrition program.
Have you been thinking of your New Year Resolution for 2013? I usually have a couple. One I will be working on is to get organized at home and at the workplace. Since I work in the health and fitness industry, the most common resolution I hear is about losing weight. Most of these people have strong intentions to follow through with their resolution but some are lost or confused on how to begin. This is a list of my top tips for weight loss for 2013.
- State your goal. I don’t mean just writing it down and keeping to yourself, I think we should state our goals to family, friends, coworkers etc. because having other people’s support and feeling accountable will motivate us more. So shout it out to the world if you have to. Also, set a plan of how you will accomplish this goal.
- Evaluate your lifestyle. Take a look at your current diet and eating habits. Good nutrition is a MUST if you are wanting to lose weight and make REAL changes. Of course, physical activity needs to be in your lifestyle as well. Find a nutrition and exercise plan that will work for you such as going to a gym or finding a workout group to join.
- Set a routine with your meals and workouts. Consistency in the kitchen and the gym will pay off.
- Sleep is very important. Go to bed at the same time each night and wake up at the same time each day. Make sure you are well rested for your workouts. If you are tired you are more likely to skip your workouts. Lack of sleep also increases the chance of unhealthy eating patterns.
- Avoid all processed foods as much as possible which means, anything packaged in a box or bag with more than 3 or 4 ingredients such as breads, cakes, cookies, candies, sodas, instant anything, chips, crackers, pastas, cereals, artificial anything, cream sauces, sugar, all junk etc… If your great-grandmother would not recognize it, don’t eat it.
- Eat whole foods. Fruits, vegetables, lean meats, chicken, fish, brown rice, eggs, nuts, healthy fats such as avocados, olives, olive oils, nut butters etc.. Prepare meals at home. Restaurants can sabotage your efforts so visit them sparingly and choose wisely
- Drink plenty of water each day.
- Physical activity will help you accelerate your weight loss efforts as well as helping to keep your body’s systems fit and strong. To see results you are going to have to step out of your comfort zone. Find an exercise program that you like and that you will be able to stick with. Push yourself to be the best you can be at it. Group exercise classes are great because the other people will help keep you motivated, the classes are fun and your workout is already planned for you. You just have to show up with a good attitude
- Keep up with your calorie intake. There are apps on smartphones that will help you track your intake. Or, just go to the internet and find a free program to help you track it. Remember to lose weight you have to burn more calories than you take in. Most people do not realize exactly how much is going in until they begin to track it. It may shock you.
- Find a buddy to join you in your resolution. Keep each other on track and accountable. Start a weight loss contest at your work or gym. Get everyone to put in $5 or $10 dollars, set an ending date and whoever loses the most weight wins the prize money. I have held a weight loss contest at our gym in the past ( I will organize one again in 2013) and it worked well. They all lost weight, so they were winners too.
If you are wanting to lose weight, become healthy and fit, you have to work for it. There is no easy or quick “fix” or pill that will do the trick. Let 2013 be the year you finally accomplish your goals so go and MAKE IT HAPPEN!
Do you want to lose weight? Do you believe in setting goals?
Disclaimer: This blog is written by me. It describes my opinions and my own experiences. Consult your own doctor before starting a new exercise and nutrition program.