I will Run that 5k!

It's getting easier to run the intervals....moving up to 10 min intervals tomorrow!

Did you know that you get more dehydrated running on a treadmill than you do running outside? You have the breeze/air outside to cool your body down and not so on a treadmill so make sure you're re-hydrating yourself!

Can't run to save my life but I think I want to try!

I am definitely not a runner. I have run in the past such as running as a kid while playing or running from the cops as a teenager (lol) and running as a mother to catch up with my kids, but never long distance. Whenever I see a person jogging or running I envision them as very powerful in mind and body. I believe it takes a lot of mental and physical strength to run. Very possibly more mental strength than physical strength. So I'm going to gather up my strength and focus on getting myself first to a mile then three then maybe 5. We'll see, one step at a time.
My plan to start is interval running. I will walk for 5 minutes and run for 5 minutes for an hour for this week (3x). In between I will row and strength train. To run, it is necessary for your whole body to be strong, not just your legs. You use your core as well as your arms to run, so here I go, off and running! Wish me luck! (although luck has nothing to do with it. Persistence is the key). Comments welcome!


By the way, you can't run on empty so fuel up!

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Exercise Ball Workout

What will an exercise ball do for you?

Exercising with an exercise ball will :

1. Improve joint flexibility
2. Increase strength and balance
3. Improve posture and coordination
4. Keep you from getting bored with your regular exercise program

What can you do with the ball?

1. Stretches and warm ups
2. Ab and core exercises
3. Upper body exercises
4. Lower body exercises

Examples of exercises:

Upper body:

Ball push ups (my favorite)
chest press
seated bicep curls
inclined bicep curls
tricep curls

Abs and core:

Crunches (seated, lower ab lean, oblique crunch)
Sun and moons

Lower body:

Hamstring curls
squats
lunge

These are just some of the exercises you can do with an exercise ball. There are so many variations, you can even make up your own...how fun is that! I use the ball as an exercise bench and do seated shoulder presses, bicep curls and tricep exercises with weights and bands. Most balls come with instructions and you can also buy videos at Collagevideo.com.

An exercise ball is a great tool to have at home to change up your exercise routine. Remember, your muscles get bored too and when they do they don't make any progress.

Remember always stay focused on your form (a mirror helps with this) and always breath during exercising.....exhale on exertion.

As always consult with a physician before starting any exercise program.....Good luck!!!

FIT FOR LESS

Ok, so it's cold and I find it hard to go out and walk. I know I should be more motivated to go out but I'm just not. So how do we exercise to keep up a good mood and health? All we need is one or more of the following:

• Exercise ball
• Exercise bands
• Jump rope
• T.V. (cable w/ demand or fit tv)
• DVD player
• dumbbell weights (3-5 lb for beginner) 8-12 lb for intermediate

You can workout just every part of your body with an exercise ball. The ball comes with an instructional pamphlet that will show you what exercises you can do or if you want videos you can look online. Youtube.com has many instructional videos.

Exercise bands also work out pretty much all parts of your body. Same thing, they come with instructions.

A jump rope is a cheap easy way to do cardio! I guess if you live in an apartment of have very limited space it might be a bit of a challenge but I say where there's a will there's a way. Just move that furniture over!

I have Comcast cable and they have great programs on Demand and on Fit Tv that you can turn on pretty much anytime and get some sort of exercise class right in your own living room. I plan on doing yoga tonight!

Use your dvd player. Collagevideo.com has great exercise dvd's. You can actually watch some of the video before you purchase it. I have a friend who loves the "Firm" dvd's. My next purchase will be the kettlebell dvd. Kettlebells are also a fantastic exercise.

Dumbells are a traditional way to strength train, build new bone and muscle and build up your immune system. They can be purchased in any sporting goods store. I found some at "Play it again sports". This is a used sporting goods store. Good stuff cheap!

And last but not least is the old fashion hoola hoop! Yeah it works great on your abs and beats boring crunches.

With all of these options there really is no excuse not to exercise even when you have little money and little time.

Just put on your workout clothes and remind yourself how much better your going to feel when you finish your workout and get moving! And believe me you will not regret it.

Let me know if you need anything!

Got 10 Minutes? And $19.00? Beats the price of a gym membership and you can be indoors!

I know how hard it is to exercise, especially in the cold weather! BRRRRRR! I also know Gym memberships can be expensive and gyms are hard to get to when you have a family. BUT it is so important for us women to exercise and eat right. I sincerely want to help! Here are two tools that can help you get started with an exercise habit. Let me know how else I can help!

My plan for tomorrow:

I'm making my oatmeal for tomorrow morning tonight as I write this.
making breakfast the night before saves time in the morning.

I'm making my lunch and snacks tonight for tomorrow. Same reason as above. Also, if I plan ahead I tend not to eat quick, non-nutritious, not good for my figure food.

Walk the dog tomorrow.

Eat no snacks the patients bring in, but if I do it will be a bite and then toss.

Workout my biceps and abs tomorrow.

What's your plan?

What is your favorite exercise?

Mine is the Pushup. I love pushups because they take care or so many muscles at once. Triceps, Biceps, shoulders, back and chest. Also, if you do them with an exercise ball under your shins you can also cover core muscles. Don't be discouraged if you can't do many. Stay persistant!!!! YOU WILL BE ABLE TO DO MORE AS YOU PROGRESS! NEVER GIVE UP!

Kettlebells? What are they? And what do I do with them?

I recently introduced myself to the Kettlebell exercise routine and I absolutely love it!!
The kettlebell is a Russian cast iron weight that looks to me like a tea kettle. Some think it looks like a bowling ball with a handle. The newer versions are prettier and have a rubber type material on the handle.
The kettlebell is a tool used with exercises that are intended to increase strength, endurance, agility and balance. I have used them and they do just that! They challenge both muscle and cardiovascular systems with interesting, functional body movements.
This sport has been around for decades especially with mixed martial artists but has recently gotten more popular with all athletes and exercise enthusiasts.
I have to say that I have been exercising all my life with dumbbells and weight machines and have gotten the fastest results from Kettlebells.
I bought my kettlebells at a used sporting goods store where they are sold by weight but kettlebells can be bought online. I bought my instructional DVD from Artofstrength.com and absolutely love it!!!! There are different levels and Anthony Dilugio is the best instructor I've encountered.
This exercise can be done at home anytime and if you are consistant you won't regret the investment!
Let me know if I can help or if you have any questions