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Benefits of low intensity exercise

Welcome to February!!! I hope this post finds everyone well!! This week I wanted to hit on why we encourage low intensity exercise over high intensity exercise. Most of us have always been taught that harder is better, right?! Well when it comes to weight loss and getting started it is actually better to start with light intensity exercise.

Here are a few reasons why:

1. We can stick to it! If a person has not been accustom to exercise then stepping on a treadmill for 30 minutes might be enough. You might be a little sore but not near how you would feel if you started jogging and lifting weights. Learn to appreciate where you are in the process. We all have to start somewhere. Do what you can today and tackle tomorrow then.

How do you start liking exercise?

lovethispic.com

lovethispic.com

Ugh, exercise!? It’s the last thing many people want to do, especially with long hours at work, coming to kids, homework…..responsibility. Who really wants to do that?! Well…….I’m here to give you some tips to help get your motivated!!  

For starters, stop thinking of exercise as something awful! It’s not awful!!! In fact it’s wonderful once you get into it! Maybe you won’t ever look forward to exercise but you can learn to appreciate it. We all have that friend that posts about their exercise, that is so excited to go to the gym, that just makes it look so easy! But here’s the deal, for that person they have mastered the act of exercise! They will have days that they don’t want to go to the gym either but because it’s a habit they will make it there.  It takes time and dedication to like exercise! Stop looking at people who exercise like they are taking “crazy pills” (Zoolander….anyone, anyone) ok well anyways….exercise makes everyone feel better and more accomplished! I have never once met someone that told me, oh that was awful, in fact I feel worse because I exercised…..I’ve never heard that! My friend Jan and I work out together on Wednesday and last night she sent me a text saying she doesn’t always want to come but she feels so much better after she has come! WINNING!!!! We have to change our mindsets from, ” I can’t” to I can try! Trying is all we ever ask for. 

Here are some tips to get you loving some exercise! 

#1. Do something you like!!!! I can’ t stress this enough! If you like it you will be more willing to do it! 

#2 Exercise smarter, not harder. Exercise does not need to be anything really strenuous, it just needs to be consistent. Go for a walk around the block or go for a bike ride. anything will do.

#3 Make a playlist! I exercise so much better to music! If there is not a beat it is really hard to stay motivated, at least for me. 

#4 Get a buddy to go with! If you have someone who keeps you accountable it is a lot easier and it’s just more fun than work.

Take it one day at a time! It might not be love the first time but eventually you’ll learn to appreciate how you feel and that will keep you going! ๐Ÿ™‚ 

What to bring, wear and be expecting from gyms

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Weightwise fitness center

We have all walked into a fitness center and felt out-of-place! Sometimes it just looks like only “fit” people go to the gym. Then you have the pushy front desk trying to get you to sign up for a membership that requires a 3 year contract and then a personal trainer tries to tell you how much better off you will be by hiring them and they will help you achieve the perfect body. Well, number one, no one will make you have a “perfect body” unless it’s you and then there is no such thing as perfect.  Number two, that trainer will spend an hour with you and then you are on your own. Trainers are great, don’t get me wrong, if you have an educated trainer and if you both are on the same page that what you do outside of the gym makes 90% of the change.  You can’t expect to be the best you if you are eating all the wrong things and only working out twice a week for an hour. You can’t exercise your way out of a bad diet, I’ve tried plenty of times and it never works. You have to make day-to-day changes in order to see results. 

So you decide to get this gym membership but you feel a little out-of-place so you just start on the treadmill, no big deal, I would totally encourage you to start there, walk 30 minutes, stretch and be on your way the first week! Make small goals such as that, just get there. The next week maybe look into a class if they look interesting to you. It can be a little uncomfortable walking into a class for the first time, like what are you suppose to wear, bring & expect? Well, most gyms will have a group exercise schedule you can take home and it should have a description of the class. My personal recommendations on taking classes, take one that looks fun to you, get there 10 minutes ahead of time to make sure you have time to grab your stuff and get settled. If you come in late you can disrupt the class or even miss the warm up and the warm up is important. If you are more than 5 minutes late to a class I would just catch it next time. 

What if you decided to take a spin class, what should you wear and bring? I would bring a towel, water and if you are new I would have the instructor help you get the bike set up. It is important to have the bike fit you. So arrive early and let them know you need assistance with the bike. You’ll be so thankful you did! In spin class, don’t feel like you have to do everything the instructor is doing, you have control of the resistance so you can go at your own pace ๐Ÿ™‚ As for what to wear, I would wear capris or long exercise pants for women and for guys, shorts but with performance boxer briefs underneath would be appropriate for any class. 

Yoga, Barre, & Pilates. You’ll want to wear exercise pants that you are comfortable in and I would wear them a little bit more on the fitted side. A lot of the time you’ll see people in leggings. Shorts are just restricting and you’ll spend more time adjusting them than actually doing the exercises. I would wear a tank top, t-shirts are also restrictive and a lot of the time you end up rolling the sleeves up. You’ll be bare foot in these classes or you can wear socks that have grip on the bottom, but you’ll see most people are bare foot. If you want socks, most studios will sell them there. I would also bring a towel and water. Some places will ask that you bring your own yoga mat. Always check online and see what they encourage you to bring. Also, always arrive 5-10 minutes early.

Weight room, always, always have closed toed shoes on. Gym etiquette would be that you are wiping off the equipment as you go. There should be wipes throughout the gym. If you get or move weights around please put them back where you found them. There is nothing more frustrating than coming in and looking for something and some  person did not put it back in its place. Don’t be that person! ๐Ÿ˜‰ 

Cardio room! Yay for cardio! If I were you, I would wipe down the treadmill or elliptical before you get on it. Most people are great and clean the machines buuuuut sometimes you just never know. I would bring water, head phones, entertainment and a towel. Most places have enough cardio equipment to accommodate a 5 p.m. crowd but if not please don’t spend an hour on a piece of equipment, it is rude. Spend 30 minutes and then get off if it is really crowded. There is nothing more discouraging than someone wanting to workout and can’t because people are spending an hour on the equipment. I get that they want to get their time in as well but go at another non-peak time to do so. After you are finished wipe down your equipment for the next person. 

I hope this helps some of you and encourages you to try new things! ๐Ÿ™‚ If you ever have a question about what to expect from a class or if it is right for you feel free to email me! 

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Back to School Exercise Routine

www.kidshealth.org

www.kidshealth.org

It’s back to the grind! I think everyone needs some sort of structure in life. Whether  it is meal times, bed times, or exercise times. Having a routine can make things much easier to remember. In August, kids and teachers will report back to a routine. Some of them may be super excited while others are dreading the change. Many kids are not use to being back in a desk 6-8 hours a day and many teachers suffer in some of the same ways. We all generally wake up feeling refreshed and all to soon we fall into a slump of the work/school day and we are tired after our day and the motivation to exercise is just not there. I hit this place several times a week! It’s hard but we have to push through. How do we keep on track  after we go back to school? 

Pack up your lunches the night before

Lay out your clothes or have an idea what you are wanting to wear

Schedule  your exercise ( Get the kids taken care of, change your clothes and get moving)

Stick to a routine as much as possible

Sometimes you just have to sacrifice sleep to get it in, remember it’s just 30 minutes, you can do this. Believe me, I don’t want to wake up at 5 to workout, but some days it’s the only option.

Walk during your kids practices, they are exercising, you can too. 

Maybe it’s time to invest in some equipment/videos for the house

Have an accountability buddy! 

My theory is, YOU make time for the things that are important to you, hopefully your health is one of them. It only takes 30 minutes a day, do not think of it as having time but making time. 

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Man Runs 81.62 miles on a treadmill

How crazy is this? I think it’s pretty awesome myself! 81.62 miles though…..holy cow! I know how I felt before, during and after running 26.2 miles and that was 6 years ago! And I have to tell you, I have ZERO desire to ever do it again! If you are looking for some inspiration here ya go! ๐Ÿ™‚ Check out this awesome Story about David Staley, written by Korin Miller. https://www.yahoo.com/health/this-man-ran-8162-miles-on-a-treadmill-and-125770140262.html

 

“I’ll just have one or two”

www.nutritionexpert.com

www.nutritionexpert.com

How many times have we caught ourselves saying,  “oh I’ll just have one or two”? I know I have! I hear this from some of my friends a lot. The nice secretary always has a candy jar available and encouraged everyone to have a piece, well then one piece turns in to 2 and then 3 and then you’ve had like 10 pieces of candy!  Whooops! I have definitely done this, a LOT. So much that I can’t keep a candy jar at my house! It’s way to tempting! So we just don’t even have one lying around. So that I’m not stepping on diets toes I wanted to just show you how much activity it would take to burn off some of these office candies, that we shouldn’t be having in the first place!!! 

 

I found this article by Leta Sky off of  www.popsugar.com/fitness, called, “How long it takes to burn off your favorite fun-sized treat”. You can check it out below.

http://www.popsugar.com/fitness/What-Takes-Burn-Off-Halloween-Candy-32307957

This blew my mind! I LOVE M&M’s and for a fun size it is 67 calories…..9 minutes of jumping jacks will burn this off! 9 MINUTES of Jumping Jacks?!?! Are you kidding!  I would rather just not eat them! I mean really 9 minutes…I can barely do 1 minute let alone 9!  And let’s remember this is in addition to your normal 30 minutes of exercise you should be getting 5 days a week. If that is the case then the candy doesn’t look so good after all! So the next time you think about eating the candy off the desk, you might look at this graph and see how much exercise you would need to do to burn it all off. 

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Has the weather got you down?

 

www.nationalweatherstation.com

www.nationalweatherstation.com

We have had SO much rain lately and more is coming this weekend! I’m definitely not complaining but it does put a damper on my workout plans! ๐Ÿ˜‰ We usually will take Claire on a walk at night but she doesn’t like the rain and would rather lay on her big comfy bed. Plus let’s get real, I’m probably not going to walk in the rain! I’ll go to the gym but not outside. So what can we do while we are stuck inside? 

Make up a circuit!!!  

Start with jogging in place or marching, 30 seconds

High knees 20 seconds 

Glute kicks 20 seconds 

rest 30 seconds

Air squats 10 each, remember weight in your heels when you do squats

Bicep curls….grab your weights, water bottles, bands etc….10 reps 

Tricep extension 10 each

Rest 30 seconds and then do it all again! ๐Ÿ™‚ You could do this during commercial breaks or make a game out of it with your kiddos. Make exercise fun! You’ll feel better after you do it!  I promise you!

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The struggle

www.appforhealth.com

www.appforhealth.com

I think we have all had moments where we have our gym bag packed , lunches are made, every thing is taken care of so that in the morning all you have to do is just get up and put your gym clothes on and go. Well……then the alarm goes off! Ugh just another 5 minutes…..5 minutes turns into 10 minutes and then into 20 minutes and now  you can’t make it to the gym for your 45 minute work out, so why bother going at all. Anyone?

I’ll be honest, I had that moment this morning!  My plan was just to go walk. I thought, I’ll get up and walk in the morning and then I’ll take my class tonight. Well that didn’t happen, so now I’m going to have to spend some of my lunch hour getting it in. I feel like I betrayed myself.  Like, how could you just not get up?! All these negative thoughts started going through my head! I had to tell them to go away and not ruin my day! I know I should have got up and just went to the gym because my workout would already be over and I wouldn’t be here typing out this long blog feeling guilty. ๐Ÿ™‚ 

So how are we going to make sure this doesn’t happen again? 

I can set my alarm on the other side of the room so that I have to get up when it goes off. Then I’m already up! I could also try getting a friend to meet me there. If I have to physically meet someone somewhere, I’m 100% there!  The best one for me is to just remind myself why you go to the gym in the first place! To get and stay healthy! 30 minutes a day is 2% of our day!!! I read that somewhere! ๐Ÿ™‚ So no excuses, just choices! I’m going to go jump on the treadmill now! ๐Ÿ™‚ 

Swim Time

www.popsugar.com

www.popsugar.com

It is almost that time of year again! The pools will be opening soon!!! I personally can not wait! I love getting some sun and getting exercise in all at the same time. Plus, water doesn’t seem like exercise to me! It’s fun to be in the pool! It is something the whole family can enjoy! 

Why should you choose water for exercise? Well #1 it is so much easier on your joints. I helps build strength and coordination.  With swimming, you not only have fun but you improve your flexibility, heart health and lung capacity. Swimmers are amazing athletes. 

So how do you exercise in a pool? Well you can swim laps, water walk, aerobics, aqua zumba, or just play  sharks and minnows with the kids! Any movement in the water is good movement and once you are finished, then you can enjoy that fabulous raft and relax for a little bit.  So what equipment would you need to exercise with in a pool. Well you could get a set of foam water dumbbells, or take some empty milk gallon jugs and fill them with water. You could get some water ankle weights to add some resistance if you are planning to walk. I use to love getting kick boards out and just kicking up and down the pool. A new thing I have noticed lately is that people are using swimming masks and snorkels. For individuals that can’t quite get the routine of breathing to the side, then this may be for you. You can swim your laps and still be able to breathe the whole time! What about music? Well now they have water proof MP3 players. You can listen to music as you swim! That sounds amazing to me!  

Some of my favorite products that I always have in my swim bag are, dry n clear ear drying aid! I always end up with water in my ear and this gets it every time! I was a swimmer for 8 years and never once got swimmers ear! I also always have L’oreal kids 2-1 shampoo with me! It is really easy for our hair to dry out after swimming a lot. The chlorine can really harm our hair. I have also tried Ultra swim shampoo & conditioner and really like them as well! Also make sure if you are swimming outside you apply the appropriate amount of sunscreen and reapply once you get out of the water! 

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