For some delicious veggies....grown right in your own backyard....today I had a little help from some store bought spinach and cucumber and added to my backyard garden salad of mixed greens, strawberries and cilantro!
I can't wait to add the tomatoes, broccoli and bell peppers to my plate.
What's coming up in your garden that you're excited about?
to spice up your current routine.....get rid of the one count movement. Instead of one count up one count down.....try 2 counts up 2 counts down. This slooooows down the movement and makes your muscles work differently...and harder.....
something even harder....
2 counts up 4 counts down.
This can work with any exercise and on any piece of equipment. Squats, biceps curls, lat pull down machine....you name it...it works!
Well...we returned Saturday from a week in paradise. We were fortunate enough to spend 5 days on Sanibel Island. We had the most wonderful time lounging on the beach, shelling, watching dolphins play, kayaking, riding bikes, etc!
However, what didn't happen was exercise. Sure I spent time walking along the ocean and swimming and riding bikes (on this very flat island), but I didn't ever really get my heart rate up and I definitely didn't strength train. Just goes to show that I am human just like you. I had intentions of doing Pilates a couple of times and even going for a run, but I had more important things to do....like sit and read a book and drink coffee....or sit on the beach and drink a beer. I was really too too busy to exercise.
Often the lack of exercise is paired with making poor meal choices....which is exactly what I did....no exercise plus fried food...one crazy combo. But that's life and that's what happens sometimes....
So instead of falling too far behind, I picked up with my regular Monday routine of a boot camp class followed by a strength training class....then this morning I ran 3 miles and will be headed to yoga in about 20 minutes. I feel heavier, that's for sure! The run this morning wasn't easy....but that's not going to stop me! Plus, the vacation was amazing and I wouldn't change that experience for the world.
There are 3 components to optimum physical fitness.
1. Cardiovascular Endurance
Let me be more specific:
I recommend 20-60 minute of cardiovascular work most days of the week. Get that heart pumping and perhaps try to sneak in that 60 minute cardio session once a week...the rest of the sessions can be shorter.
Strength train for at least 30 minutes 2-3 times per week with one day of rest between sessions.
Stretch out every single day.
Now, how much time do you spend on each of the components of fitness per week? Are you lacking in any one area? Are you right on track?
Maybe you run all the time, but don't do enough stretching. It's time to change all that. Try to focus on the components you're weakest in this week.
I picked this one because it's on the Netflix instant watch list. I think that means it's accessible to a lot of people.
I usually don't like workout DVDs and I don't like working out at home either, but today I was pressed for time and so I thought I would give it a whirl.
I liked it.
It starts with a dynamic warm up with some mildly difficult choreography which might be hard for some of you who are less coordinated. I urge you to push through the warm-up, however, and stay for the workout if the choreography makes you frustrated.
The workout consists of cardio and resistance training. They recommend 3-5 lb dumbbells. The smallest set I have is 8lbs which was mostly appropriate for me. There were some reverse fly exercises that were super challenging.
I do recommend 5lbs on the first run through of the video and then you can decide to up the weight from there....but start with 5lbs.
The entire 30 minutes (yes it's only a 30 minute workout) had my heart rate elevated. She uses a lot of compound movements that I really like. For example, a squat with an overhead press, a squat with a bicep curl.
She makes it interesting and I was never ever ever ever bored, that's for sure!
She also does a good amount of tricep work (including tricep push ups) which I am always looking for.
This was a great workout if your short on time, or paired with a 30 minute bout of cardio.
A good friend of mine once said that doing things out of your comfort zone keeps your brain healthy and your mind alive.
There are probably studies that support this, but I haven't read any. If you you have, please share them.
I just believe it to be true.
Mental health is just as important as physical health.
So, when I got asked to speak to a doctor's office on the topic of women and exercise, I didn't want to do it. And I didn't not want to do it.
I knew this would be such a great opportunity for me for several reasons.
1. I might get a client or 2.
2. I might learn something.
3. I might book other speaking engagements because of it (now that it's over, I might want to. might.)
4. I would be doing something I am not used to doing (see above).
Sure I have taught group fitness and I instruct clients for hour long workout sessions, but speaking for a whole hour is a waaaaaaaay different thing.
I prepared since the day I was asked to do it which ended up being one and a half weeks ago. I thought about what I wanted to communicate and how I could make it fun and entertaining for the group and then I got to work....nerves with me every step of the way.
I practiced and practiced and with the help of Zeb (the Power Point/speech giving wizard) I got my speech from a measly 20 minutes (yikes!) to a full hour.
The presentation was this morning at 7:30. I woke up at 4:30 to iron out the final details and to give my speech one last time to a very sleepy boyfriend.
And believe it or not...the presentation was a success!
People were engaged, I got my point across, people asked questions and volunteered.
It went even better than I imagined it would go thanks to a lively group of ladies.
They really helped squash most of my nerves at the start.