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
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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
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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
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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.
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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
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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


September Challenge-Let's Do This!

PowerUp!
September Challenge

I think we all need a little push once in a while and why not when the kids go back to school...yay moms and dads and all of you who are caregivers of people and pets...so everyone really.  I have not done a challenge in a while, so we're due.

I like challenges because they can be used as a starter after having had a long break from working out and helps you to focus on small attainable goals without feeling overwhelmed. The more you exercise the stronger you'll feel the faster you'll start to see results.  This format can be a springboard to get you moving into other longer formats weather at home or in the gym.

What you need?  A timer such as Gymboss - it's a free app that allows you to set up your own intervals. I'm sure there are others out there, this is the one I use.  A mat or thick towel (unless you're on carpet), WATER...even if you don't feel thirsty.

Exercise Format:  
Each day you will have two separate workout sessions, ideally one for the morning and one for the evening.  You can do both at once and you can multiply the number of times you do each one.  Everyone is at different level of fitness and I want you to start where you are now.

1: AM Tabata Cardio/PM Strength
2: AM/PM Core Strength
3: AM Tabata Cardio/PM Strength
4: Walk/Run/Bike/Swim - you choose your cardio workout
5: AM/PM Core Strength
6: AM Tabata/PM Strength
7: Take a break!! This means stretching, light walks, plan your week, rehydrate and wash your workout clothes, it's time ;-)

Nutrition Format:
I'm not a nutritionist or dietician, but it doesn't take an expert to know what needs to change.  It's easy and hard all at once... choose whole foods, avoid processed and fast foods, more water and less soda or sweetened drinks; eat more fruits and veggies you eat, lean protein, healthy carbs and choose healthy snacks.

Journaling either on paper or using an app such as myfitnesspal (myfitnesspal.com) is also a great way to record your food, fitness, and hydration. Again, I'm sure there are other similar apps, this is just the one I use.

Tip: It is a good idea to record your accomplishments for each exercise, no matter how small, because having a baseline will show how much you have improved even when you don't think you have. On a piece of paper write how many push ups or squats you completed, weather you marched or jogged for 20 seconds, how long was your plank, did you do it on your knees or full plank, etc. Have a baseline and keep track. You can record it daily, once a week or every few days.  It's motivating to see even the smallest changes.

Same applies to your body composition if your goal is weight loss...measure yourself once when you start and weigh in once a week.

Any questions before we begin? I will post the exercises for the week, it is up to you to follow through and keep up with your day.  I love when people report back and discuss their workouts and any questions, let's be accountable for each other.

This challenge will begin September 6th.

Let's do this!!

Terie