Phew, all that food and shopping! Today you need to get to it!! Lets do 30 minutes of good old cardio followed by a generous amount of crunches--100!
25 jump squats or Jacks
25 squats
25 plie squats
10 dips
15 push ups
3 sets of 15 bicep curls
3 sets of 5 3 way shoulder raises (side, V, and Front)
Have fun and remember, your doing this with your goal in mind, you will never get there by saying, I will do it tomorrow!
Stay in Shape this summer! Join my 30 day workout today!
Get your booty moving, it's time to kick it up a notch!
Saturday, November 28, 2009
Wednesday, November 25, 2009
Good Morning!!! Nov 25th Challenge!
Good morning fit goers- you are almost there!!! Yay! How do you feel, I have not seen any coments or workouts from anyone. Tomorrow is Thanksgiving, and we should all be thankful for what we have, especially the ability to exercise, which is so good for the mind, body and soul.
Todays exercise
30 minutes of Yoga
Core strengthening which includes 30 seconds of each; side planks, supermans, reverse crunches, pilates 100, crunches, side plankwith glute squeeze and leg lifts. Have fun, de stress and please let me know how you are doing.
Have a fun and safe Thanksgiving everyone!
Todays exercise
30 minutes of Yoga
Core strengthening which includes 30 seconds of each; side planks, supermans, reverse crunches, pilates 100, crunches, side plankwith glute squeeze and leg lifts. Have fun, de stress and please let me know how you are doing.
Have a fun and safe Thanksgiving everyone!
Monday, November 23, 2009
November 25th exercises and challenge
Did you know that the more stressed you are the harder it is for you to reach your fitness goals! Your body releases a negative hormone that actually works against you! So lets get moving today!!
Todays challenge- 15 minutes of cardio, 20 reverse crunches, 20 up downs, 20 plie squats, 20 army crawls and 20 push ups repeat 1x.
Modified--20 minutes of cardio, 30 reverse crunches, 20 squats, 20 plie squats, 20 jacks and 15 push ups. repeat 1x.
Try and cut out dairy from your dairy for the next 2 days and see how you feel!!!
Todays challenge- 15 minutes of cardio, 20 reverse crunches, 20 up downs, 20 plie squats, 20 army crawls and 20 push ups repeat 1x.
Modified--20 minutes of cardio, 30 reverse crunches, 20 squats, 20 plie squats, 20 jacks and 15 push ups. repeat 1x.
Try and cut out dairy from your dairy for the next 2 days and see how you feel!!!
November 23, 2009
Today's challenge. 45 minute brisk walk/run and add 200 crunches, 20 push ups, 200 walking lunges, 20 dips and 20 side squats each side. Enjoy! Let me know how your legs feel!!!
Saturday, November 21, 2009
Go Shopping!
Go shopping! No seriously, beat the crowds and you will feel better and less stressed! Not to mention all the good walking you will do. This way you can have more time to exercise closer to the holidays! When you get home you can always do some stretching and while your wrapping throw in some squats!!! Beware of the FOOD COURT though, do not fall into temptation!
Todays challenge- walk outside for 60 minutes or grab a friend and hit the stores--your seratonin (feel good hormones) levels will rise and you will feel great!!!
Todays challenge- walk outside for 60 minutes or grab a friend and hit the stores--your seratonin (feel good hormones) levels will rise and you will feel great!!!
Good Morning!
Good Morning my friends!!
Saturday mornings are always harder to get up and get moving because we are out of our routines! So today make it your challenge to do your workout as soon as you get up. Here is your daily challenge- get outside and run today, yes run, or jog but get moving. Add 30 push ups and 100 walking lunges and you will feel great! Do not forget your crunches either I say let's do 200 today!! Have a great day everyone!!!
Saturday mornings are always harder to get up and get moving because we are out of our routines! So today make it your challenge to do your workout as soon as you get up. Here is your daily challenge- get outside and run today, yes run, or jog but get moving. Add 30 push ups and 100 walking lunges and you will feel great! Do not forget your crunches either I say let's do 200 today!! Have a great day everyone!!!
Friday, November 20, 2009
A Walk A Day
A Walk a Day From the American Council on Exercise
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
* Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
* Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
* Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
* Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Additional Resources
American Heart Association
WebMD—The Basics: Walking for Fitness and Fun
Mayo Clinic—Walking for Fitness
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
* Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
* Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
* Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
* Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Additional Resources
American Heart Association
WebMD—The Basics: Walking for Fitness and Fun
Mayo Clinic—Walking for Fitness
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