Archive for December, 2013
It is that time of year again. The time when many people will get really excited about exercise, sign up for one of the year long gym membership specials this time of year, go hard for 2 weeks, slowly fizzle out, and eventually stop going all together. Huntsville and Madison Adventure Boot Camp. We aren't offering any discounts, there is no special deal. We do offer this though. Life changing fitness or your money back. We make exercise fun, but still hold you accountable. This not be easy, but every workout you will be able to do at your pace and on your level (no matter what your current fitness level is). You will be pushed and challenged by the other women in your class, but you will also end up being their friends. If you have tried another way in the past, let this year be different. We believe we offer the best program around, so we back it up with a money back guarantee you won't see at 99% of the fitness options out there. Adventure Boot Camp For Women, change your life and have a blast along the way.
… 3. Get up This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn't know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you. 4. Floss Seriously! This doesn't even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life. 5. Quiet Let me ask you a question. When was the last time you had 5 solid minutes of complete silence? You probably can't even remember. Between TV's, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill. You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well. It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine. You have the time for whatever you make a priority.
This can be a tough time of year for a lot of people. For many of us, the stress of presents, family, and finances all come together for one Stress Ball Holiday. It shouldn't be like that! This should be a joyous time of year. You need to be smiling and laughing. Somebody should do something! That somebody is me. (just picture me standing with my hands on my hips and a cape flapping behind me) I've come up with The Get Happy Workout (Trademark pending). One of my strong points as a fitness instructor is my ability to make people laugh and smile. It is part of my formula for making a happier and healthier person. Sweat + Laughter= Magic Mood Lifter Don't you just feel great after you exercise? And after you have a good laugh? Try this 10 minute workout to get into a better mood, while also breaking a sweat. Warning-do not take yourself too seriously. If you are a very serious person, there is no need to read any further. Bonus points if you make family members do this with you. Each exercise is for 45 seconds, rest 15 seconds, then move onto the next exercise. Go through the whole list twice. 1. Wacky Jacks- hands behind your head, then try to make your knees and your elbows meet on the side of your body jumping jack style. Ridiculous. 2. Plank- the whole time I want you to think of something hilarious while you hold your plank. I find everything funny, but others might struggle here. Let me know if you need me. When in doubt, flex and relax your butt cheeks as you hold your plank. You will get in some extra glute work and try not to at least smile while you do this. 3. Pushups- think about pushing through your armpits while you do these. This will make you stronger on your pushups. But I also want you to make up benefits for pushing through your pits. For instance, did you know hair grows slower under your arms if you push hard enough while doing pushups? Less shaving=win. Feel free to make up your own. 4. Hip bridge talking- Lay on the ground, knees bent, feet near your butt. Push through your heels and make your hips go up in the air. I want you to contract and relax your butt without letting your hips drop down. Also, I want you imagine that those contractions and relaxations are your bum muscles talking to you. What could they possibly be saying? I need to know, so pass it on. Great, low impact exercise that will also teach you how to get your glute muscles activated if you sit down a lot. 5. Chicken Squats- Push your hips back, pin your elbows back so your shoulder blades pinch together, keep your knees out, and sit away from your knees on the way down. Push through your heels to stand back up. You will look like a chicken, while also strengthening your upper and lower body. It's 10 minutes of your time and if you embrace the goofiness properly I guarantee it will make you feel better.
Santa Claus is awesome. He brings cheer, presents, and joy wherever he goes. But Santa has a dark secret. Santa wants you to be jolly and round just like he is. He dispatches his Keebler elf Special Forces team to bring sweets and vast amounts of food everywhere you go. Shopping puts you on the Nice list, while exercise puts you on the Naughty list. "Adult" Christmas cheer is brought in by his Budweiser Clydesdale Calvary unit. Santa has vast resources, years of experience, and an iron will to crush your healthy holiday plans. Not this year fat man! It is time to fight back against the 3 main forces Santa will deploy: overeating, no time to exercise, and alcohol consumption. Parties, family gatherings, luncheons (I'm 36 and I still don't know what all a luncheon entails), people bringing in baked goodies at work; there are so many traps you need a plan to overcome it all. Here are a few simple plans you can use: -bring your own healthy dish to the party top make sure there is at least one healthy thing there - eat only the food you really like so you don't waste calories on the other foods - fill your plate with vegetables - throw away your plate right after you finish to avoid eating seconds. Note-if it is a real plate, don't let the oct see you do this. - eat with your weak hand to slow down your eating. Spare time for exercise tends to get filled with other activities, so you need to change up your exercise methods. -Increase your exercise intensity and decrease your rest breaks -break your workouts into mini segments throughout the day - find one of the many 10 minute workouts that are out there - exercise early in the morning before the hustle and bustle of the day take over -find some way to get your exercise in. No excuses, you need exercise for stress relief especially at this time of year. Not having an hour to workout is no reason to not exercise, you can fit it in if you make it a priority. Holiday "cheer" is full of useless calories and can derail your fitness quicker than you think.I will have much more on alcohol and fat loss for you on Wednesday, but here are a few ways to reduce calories from alcohol: -drink light or low calorie beer (genius huh?) -stay away from any pre-made mixtures -have a glass of water in between drinks (also better for your head the next day) - mix liquor drinks with tonic water instead of sodas and juices that are high in sugar and calories - find a designated driver that refuses to take you to Waffle House and/or Taco Bell.
Do you know the author of this quote?
"A woman is like a tea bag- you never know how strong she is until she gets in hot water."Bonus points for you if you got that. It's a very true statement. The exercise version is: "I was doing really well until _______." You can fill in that blank with got sick, injured, married, divorced, pregnant, won the lottery, changed jobs, etc... They are all be valid excuses, but still they are excuses. I always say: "You have to be mentally strong to get physically fit." Here are 5 ways to get mentally tougher.
1. Learn to handle stress properly.A recent survey said that in a group of 681 women 93% listed their stress levels at moderate to high. Stress can make you fat, sick, old, and cause you to die early. Not good. Have you ever heard of the Stew and Chew response to stress? People get really upset then start eating or drinking to deal with stress. Not the best way. Exercise is great for stress relief, music is another one, or hanging out with your pets can help you to de-stress. Here's another quote for you. "Tension is who you think you should be. Relaxation is who you are." Any clue where that comes from? 2. Balance caring for yourself with caring for others. This is a HUGE one for women. What happens to everybody else when something happens to you? There are certain things you have to do, but you gotta find YOU time to stay sane. You are not being selfish by taking time away from your family by exercising. You are doing this for them in the end. 3. Do the work it takes to achieve your goals. This goes back to, how bad do you want it? Quote time:
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and get to work."4. Anticipate and be able to handle the challenges that will come up. What happens if your car breaks down? Don't have anybody to watch the kids? you have to travel? There is a zombie apocalypse? Get a plan! Have a go to workout you can do any time, any where. Plan out eating strategies that you can easily execute. "Failing to prepare, is preparing to fail." 5. Get yourself back on track after you get stuck. This is a tough one, but the most important one. You gotta get back on that mule that kicked you! What will you do if you can't ride your mule anymore? Giving up is not an option. It is not a big deal if you make a mistake. Just throw yourself back into the mix and get back with the program. All will be fine if you just keep coming back. "Don't let a slip become a fall."
Thoracic Bridge Video It got me thinking of a few other ways to help undo all the desk job posture that is so common. 1. Sound the alarm Set an alarm so that you have a reminder to stand up at a minimum once an hour. Preferably every 15 minutes if possible. Or you could always rock the stand up desk. 2. Squeeze the Charmin A side effect of too much sitting is your glut muscles going to waste. While you are standing up any way when the alarm goes off, why not add a little something to it? Put your feet shoulder width apart, feet pointed out at 45 degree angles, and pinch your butt cheeks together. Sounds weird (because it is), but it will really help you. 3. Pull it apart You need a band for this one. Hold a band directly out in front of you, arms straight, wrists straight, knuckles up, and then extend your arms all the way out like you are demonstrating your awesome wing span. Make sure to pinch your shoulder blades together in the back. This one will you will feel a difference in by doing them for just a few days. 4. Tight hips don't lie Sitting too much causes your hip flexors to tighten up. If you have trouble getting into a deep squat, the culprit can be tight hips. Try the 90/90 hip flexor stretch. Go into a kneeling position, with your right knee up and your left knee on the ground. Keeping your back straight, push your hips forward, and think about sinking your hips into the ground. Hold that for 15-20 seconds and then do the same on the other side.
Fat gets a bad rap. I'm thinking about making a shirt with the phrase on it to support the cause. The reason fat has been demonized is that it is calorie dense. For instance carbs and protein both have 4 calories per gram, while fat has 9 calories for gram. So if you eat something that is fat you are getting more than double the calories of a carb or protein of the same size. But low-fat and fat-free foods are not the answer. Whenever food manufacturers take something out, they will add something back in. And it is not something you want in your body. Usually it is things like sugars, starches, and chemicals. No thank you. Plus, people tend to eat ton of them because it's fat free, that means I can eat the whole box right? Darn you Mr. Snackwell! Why do you want to eat fat? Fat is considered an essential macronutrient (the other two are protein and carbs) for a reason. The benefits of dietary fat include: -absorb and store fat soluble vitamins (some famous fat soluble vitamins are A, D, E, and K) -skin health (keeps your skin from drying out) -helps you feel full (satiety is a fancy word used sometimes for this feeling) -boosts your immunity -helps control inflammation (joint pain is an example of inflammation) -keeps your cells healthy (no big deal, cells are just what you are made of) Some examples of healthy fats are: fatty fish (salmon, mackerel, and tuna), extra virgin olive oil, coconut oil, nuts, and avocados. The one fat you should avoid at all costs is the dirty trans fat. It is basically a fat that has no redeeming qualities for humans. It is only beneficial to food manufacturers, so they can keep their foods on the shelves longer. These fats are commonly found in margarine, cookies, cakes, and fast food. Read your food labels/packaging and if it says it has trans fat in it, don't buy it. And beware of the sneaky hydrogenated oil trick. If your list of ingredients says hydrogenated oil, you also want to avoid that. The process of hydrogenating oils creates trans fats, but because it is under a certain amount (0.5 grams for you scoring at home) it does not have to be listed on the package.