Sunday, January 15, 2017

Let's get moving! Week 3

Photo Source: Active.com
So here's my dilemma. I am not eating nearly enough fruits and vegetables as I should, not because of my role in fitness but because of my health. Why? Well, it's simply laziness, no lie. I just don't want to take the time to peel a banana or chew an apple.

I know, that takes so much time out of my day. I mean, after eating a banana and walking all the way to the trashcan to throw out the banana peel, I have zero energy or time for anything else.  OK I'm clearly exaggerating about this because it doesn't take away time from my day and some of the things I am eating take longer than grabbing an apple on the way out the door.  But truthfully, since just before the holidays I sort of gave up on eating "all the right foods" and I sort of never came back from that life of denial.

So here I go again. I need to go shopping to load up my fridge, pantry, and counter top with a variety of very colorful foods and then I need to eat them frequently.  I already know that my energy levels will be high, I will feel great, and even lose a few pounds. I don't make resolutions so let's not call it that, just making adjustments to get get my healthy lifestyle back.

On to our weekly workouts. I have no idea who is following this or doing these exercises, hopefully it is helping someone get on track and start to exercise.  Do each of these circuits every other day or 3 days a week do both for 3 rounds each, do what works for you.



Circuit #1:
16X each

1.  Mountain Climbers
2.  Hip bridge (both feet on the floor)
3.  Step up/step down (8 w/right foot and 8 w/left)
4.  Push Ups (knees or toes)

Repeat 3X

Finish: Hold Plank for 45 seconds



Circuit #2:

16X each

1.  Squat Jump or Squat Knee Lift (alternating knees)
2.  Triceps Dips
3.  Static Lunges (8 w/right and 8 w/left )
4.  Crunches (lift shoulders 2 counts up/2 down)

Repeat 3X

Finish: Hold Plank for 45 seconds

DONE!!

Recipe for this week

Warm Quinoa Salad with Edamame and Tarragon

Let's get moving!
Stay well,


Wednesday, January 11, 2017

Let's get moving! - Week 2


Time: Have you taken the time to exercise, rest, recover, eat, sleep, drink water? No? It's not uncommon. Don't feel bad. I struggle with this issue as well, yes as a fitness trainer if I didn't have to be at the gym I might not have the time either. 

But then there comes a time (there's that word again) when you have to just say "I matter" "my health matters" "my mood matters" and "YOU matter, so I need to exercise so we can both be happy."

But seriously, this is week two of my Let's get moving! plan.
Here is a workout for this week. Break this up any way you want, two different days or all in one day, every other day, the more the better. Let's do this!

Circuit #1

  • Push Ups - 10X ---> Sprint
  • Double Lunges 10X R/10X L ---> Sprint
  • Tricep Dips 10X ---> Sprint
  • Squat Builders (¼ squats) ---> Sprint
**Sprint 20 yards and back, in a parking lot or track. If these are not an option run up and down the stairs 2X, option #3 do High Knee Run for 30 seconds.

Circuit #2

HIIT: 30/5 sec each - Repeat this round 3X

  1. Mountain Climb
  2. Power jax

Proceed with this round - 2X
-30 sec Push Ups/shoulder tabs
-1 min Squats
-30 sec Tricep Push Ups
-1 min Plie Squats

 Alright, time to work.

But first, the winning recipe of the week is.....

Caprese Avocado Salad by Damndelicious.net

Enjoy. Stay well. Let's get Moving!





Monday, January 2, 2017

Let's get moving in 2017


OK new year, new you they say... it's so easy, just eat right, exercise, sleep, ugh... it's not easy. Let's not kid ourselves.

I started off yesterday doing really well. Then I realized there were too many cookies left and leftover coffee cake, lasagna and such so it all went downhill after noon, then it was nap time, yup, nap time.

Needless to say going to teach Pilates and Cycle today was good for me but did not feel so great as I think my muscles atrophied ha ha!! But now, it's over. 
 
No more holiday leftovers or excuses. Let's do this. First challenge of the year. Not sure how many will follow but here it goes.

2 exercises, 2 days a week... the rest of the week it's all you and your motivation. I hope to get you up and running with energy and motivation each day. I will also post a recipe of the week and hope you will give them a try or share your own.

Tuesday/Thursday workouts each lasting 10-13 minutes will be posted by 5 am. Look for it. Do it in the morning or evening OR do both on the same day ... whatever you want to do, it's your workout. Let's get moving!!

Sometimes we all just need a little motivation from our friends wherever they may be to get us moving. It works for me.

Week 1/2017

It's a pyramid... 5/10/15/10/5 REST Repeat as many times as you want.

Your exercises for this week are:

Day 1: Tuesday
5 Box Jumps 
5 Push ups

10 Box Jumps
10 Push Ups

15 Box Jumps
15 Push ups

10 Box Jumps
10 Push Ups

5 Box Jumps
5 Push ups


HOLD a PLANK for 30 seconds

Day 2: Thursday

5 Mountain Climbers
5 Alternating Lunges - count only one leg

10 Mountain Climbers
10 Alternating Lunges

15 Mountain Climbers
15 Alternating Lunges

10 Mountain Climbers
10 Alternating Lunges

5 Mountain Climb
5 Alternating lunges


HOLD a PLANK for 35 seconds

EXPLAIN:
Box Jump - stand squarely in front of a step, the stairs, front stoop. Squat down to gain momentum, jump up and land on the step. You can land on the first, second or third step, just be sure you can clear the step and land with both feet in a squat position. STEP OFF and repeat the jump.
Regression... an option to begin at a less intense place or to regress when you get tired rather than stopping, hold the squat, step up one foot at a time and step down.
PUSH UPS - start at the hardest level... on your toes, then drop the knees to continue the exercise.

PS. If you want to choose two different days i.e. Mon/Wed or WED/Fri or THU/SAT, go for it, the idea is that you get moving.

Finally... My recipe share for the week. There will be others, but this one is pretty good.
This is so delicious and yes you can remove the meat or replace it with your favorite protein (tofu, beef, shrimp). Cold weather food, comfort food that isn't so high in fat or calories but loaded with vegetables and protein. I love taking a recipe like this and adding other favorite veggies... butternut squash, for example. Yummy.


Good Luck!!
Let's do this! Let's get moving!

Sunday, September 11, 2016

September Challenge week 1-Let's do this!

Things got a little crazy with kids going back to school which forced me to postpone this challenge a bit.  I did try it on the facebook page but decided to wait and get a fresh start here. Tomorrow can be day one for everyone.

Why short duration exercises?
Well, mainly because we don't all have time to travel to the gym or motivation to exercise alone for an hour so I thought, 10-15 minutes is doable and certainly better than nothing at all.  Then as I research more information I found that...

"In fact, some research has suggested that a short blast of intense exercise can boost metabolism for the entire day more effectively than a workout that’s slow and steady. And other doctors stress that a regular exercise practice, even if it’s just 10 minutes, can have a lasting impact on heart health and mental acuity, NPR reports." (Huffington Post)

Well that's a great thing to know.  So whether you exercise at a gym, on your own or not at all, get on board with these short duration exercises, increasing the rounds as time allows.  Have fun!

Choose day 1 and go from there:

Day 1 AM (download the Tabata timer app or set a timer to 20 seconds work/10 seconds rest)

Tabata - work 20sec/rest 10sec (8 rounds total)
1. Jumping Jax 2. Step up/step down (use stairs, sidewalk,etc) 3. Jog in place 4. Squat + Knee lift Right/Left *complete each exercise 2X = 4 minutes Repeat Tabata Round 2-3 times (8-12 minutes total work)
Day 1 PM

10X Each (4 exercises=1 round) - repeat round 2-3 times
1. Push Ups (knees, toes, against a table, chair, kitchen counter) 2. Crunches (lift only chest to ceiling, slow and controlled) 3. Leg Raise (hands under hips, lift legs straight up then slowly drop to 6 inches from floor) 4. Plank Hold 20 Seconds
-------------- ------------- ------------ -------------
Day 2 AM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Squat 2. Right Lunge 3. Left Lunge 4. Plie Squat

Day 2 PM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Plank Hold 20 seconds 2. Plank to Pike 3. Right side plank 20 sec 4. Left side plank 20 sec
-------------- ------------- ------------ -------------
Day 3 AM

Tabata - work 20sec/rest 10sec (8 rounds total) 1. High Knee Jog in place 2. Right Knee repeater 3. Jump Rope 4. Left Knee repeater *complete each exercise 2X = 4 minutes Repeat Tabata Round 2-3 times (8-12 minutes total work)

Day 3 PM

10X Each (4 exercises=1 round)- repeat round 2-3 times 1. Tricep Dips (use step, chair, floor) 2. Crunches (lift only chest to ceiling, slow and controlled) 3. Hip Bridge w/both feet on the floor 4. Plank Hold 20 Seconds
-------------- ------------- ------------ -------------

Day 4 AM/PM

Cardio Day --- You choose.  Brisk walk, jog, run, sprints, swim, bike.  Try to get in 20-30 minutes twice today or do it all at the same time.  The goal is to get out and do something you enjoy.
-------------- ------------- ------------ -------------

Day 5 AM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Right Lunge Pulse 2. Left Lunge Pulse 3. Calf Raise 4. Alternating Lunges

Day 5 PM

Deep Core Strength 15X Each - Repeat 2-3 Times 1. Plank with Knee pull Right/Left 30 total 2. Criss Cross Abs (bicycle) count only one knee 3. Heel Reach right and left 4. plank 20 sec
-------------- ------------- ------------ -------------

Day 6 AM

Tabata - work 20sec/rest 10sec (8 rounds total) 1. Jumping Jax 2. Step up/step down (use stairs, sidewalk,etc) 3. Jog in place 4. Squat + Knee lift Right/Left *complete each exercise 2X = 4 minutes Repeat Tabata Round 2-3 times (8-12 minutes total work)

Day 6 PM

10X Each (4 exercises=1 round)- repeat round 2-3 times 1. Push Ups (knees, toes, against a table, chair, kitchen counter) 2. Crunches (lift only chest to ceiling, slow and controlled) 3. Leg Raise (hands under hips, lift legs straight up then slowly drop to 6 inches from floor) 4. Plank Hold 20 Seconds
-------------- ------------- ------------ -------------

Day 7 

REST DAY!!! Well Deserved! Time to recharge and prepare for the week ahead.

Stay Motivated!
Terie

Saturday, September 3, 2016

What will you give up to improve your health?

Yes, this is airplane food and I love it.
Have you started thinking about your upcoming week with the POWER UP September Challenge? What are you willing to give up in terms of food and drinks? You already know that what you eat will impact your goals in a big way.
Story time:
About 20 years ago (when I was 12 ha ha) I was working at a pharmaceutical company which meant me sitting a lot, eating and drinking the worst foods... i.e. those lunch time meetings were great for providing me with a free lunch and the 7 am Venti chocolate and caramel swirl Vanilla Latte with whip I thought I deserved for getting up early and taking my boy to day care on time. These were my "sanity keepers" and my weight was climbing, my heart racing, sugar levels reaching new heights.
Then one day a friend said to me try this for one month and only this, give up your 7 am treat. That's it? I asked. That's it she said. I want you to drink water on the way to work, have your coffee at home, just for a month. OK I can do this. I took $5 and put it in an envelope in my car every day that I did not have my treat. At the end of the month I had gained $100 and lost 12 lbs.
I started to learn; more about losing weight than about savings, sadly...anyway, I digress. I started to really pay attention at what else I was eating that I really did not need and I dropped the mid afternoon candy bar, the left over lunch unless it was the vegetables and fruit platter. I learned that I really did not need a lot of the things I craved because I wasn't really craving them, I was just thirsty, very thirsty.
I did not give up some occasional favorites like ice cream and weekend pancakes and of course, my glass of wine. I mean let's be reasonable, I am a mom and one must find inner peace and the inner child all in the same day.
So let's think about this for the next few days. Let's figure out what one or two things we can give up and/or replace with something healthier. Let's see if we indeed are drinking enough water. What are putting in our coffee and do we really need to have it? I'm on it.
Let's do this!

Terie