Archive for October, 2017

“My Back And Shoulders Hurt” Circuit

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Seems like I hear more and more from clients and friends that they have stiff shoulders and backs. This is the time of year when that type of things becomes more common.

Car trips for fall break and holidays, the stress of year end work, holiday stress, etc... When you sit in a car or at a computer for too long, you will experience pain, it doesn't matter if you have perfect posture.

The absolute best way to avoid this is to get up frequently throughout the day. Every 15 minutes if possible, but at least once every hour. Get up, walk around, and stretch.

Something else you can do that is very helpful is this quick circuit:

Upper back and shoulder stiffness
Upper back and shoulder stiffness

Thanks again YouTube for picking a super, awkward thumbnail of me. It takes 10 minutes or less to get through, but it will make you feel so much better. Give it a try some time!

1. 10 Band pull aparts (knuckles up)

2. 10 Band pull aparts (palms up)

3. 10 Dislocators (back to front is one rep)

4. 10 Rolls on upper back

5. 10 Rolls on each shoulder blade

6. Repeat the whole circuit 2 more times as time permits

Fairly simple, but very effective especially when you do it consistently. Hope it helps you!

3 Tips to avoid overeating

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Will power is weak, while systems are strong. No matter how mentally tough you are, you will eventually break down if you don’t set yourself up for success.

I read an article in the October issue of IDEA Fitness Journal that discussed the topic of overeating. This is a topic near and dear to my food loving heart so I read it with great interest.

Part of the article was a section about setting up your environment to prevent overeating. Dr. Brian Wansink, the director of Cornell Food and Brand Lab, had 3 tips to make your kitchen or office space a healthier environment.

1. Fill up the fruit bowl

This one has a tow fold effect. First, every time you walk by the fruit bowl it is a reminder to eat healthy foods. Much like having a bowl of Hershey’s kisses out will have the opposite effect.

The second reason is when you have readily accessible food like that you are, more likely to eat it. Right now we have grapes in a fruit bowl and a chopped broccoli and hummus in the fridge at my house. Easy, healthy grab and go snacks can be life savers.

2. Make the kitchen less “loungeable”

Totally stealing his word on this one. The longer you hang out in the kitchen, the more likely you are to start eating. Even if you are not hungry. Take iPads, TVs, comfortable chairs, etc… out of the kitchen.

3. Be grateful

This was a really interesting one to me. Dr. Wansink recommends saying one thing you are grateful for before you eat. He says it will improve your eating choices. That one is a new one to me, but I am a big believer in gratitude so I am going to give it a shot.

These are some great tips to help you avoid the trap of mindless overeating. Do you have any other tips to share that work for you? If so, I would love to hear them!

The Most FUN Race of the Year

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I have been working on a project for a long time and it is finally becoming real. On Sunday, November 5th the 1st annual Rocket City Adventure Race will be coming to downtown Huntsville!

Myself and Girls On The Run (a local non-profit) will be putting on the event. The race will start at 2pm and it is a partner race. This is a race for all ages and for all fitness levels. If you want to walk the whole thing, go for it! The main goal is to have fun and support a great cause.

The race is FREE but we are taking donations for Girls On The Run. Girls On The Run is an activity-based character development program for girls throughout North Alabama. It is a great organization and 100% of the proceeds will go to them.

There will be physical as well as mental challenges along the 2.7 mile long course. Some activities you will encounter are: putt putt golf, riddles, fitness station, and even a selfie station. This will be the most unique race you will experience this year and it won't cost a thing.

Find your partner now! The race is less than a month away. You can sign up here ----> Rocket City Adventure Race

I will give you more updates as we get closer, but feel free to reach out with any questions you might have. It's going to be awesome!

HIIT me with your best shot

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In my last post, I mentioned the research backing High Intensity Interval Training (the cool kids call it HIIT) as a time saving form of exercise. You will even see benefits from using HIIT if you use them in your walking program. Just by going a little bit faster a few times during your walk.

HIIT mixes intense exercise with low intensity “breaks”. I promised to give you a HIIT workout like the ones we do in our boot camps. And that is what I will do my friend!

For this HIIT workout we will do 30 seconds of all out effort followed by 30 seconds of a low intensity version of the same exercise.

Below are your exercises. Do 4 rounds of each (4 hard, 4 low intensity for each exercise, then move on to the next exercise in the series).

1. Kettlebell or dumbbell swings (low intensity do them without the weight or a lower weight)

2. High knees

3. Squats (for lower intensity you can use a lighter weight, no weight, and/or slow down your pace)

4. Knees (one foot forward, one foot back, drive your knee up as hard and as fast as you can. Change side every round.)

5. Seal jacks (arms and legs start out wide, jump them all together and clap your hands like a seal).

In 20 minutes you will work muscles from head to toe, get your heart rate up, get a good sweat in, and feel great afterwards. Plus you will get all the cardiovascular fitness, insulin resistance, and cellular level benefits I mentioned in my last post.

Give this one a try and let me know what you think!

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