Working with your body is an important part of working out. That doesn’t mean you don’t push yourself, it merely means that you need to know what you can do to protect vulnerable parts of your body when you exercise. In a recent blog by StudentGuy he mentioned you can burn 300 calories running at moderate pace. Great advice, StudentGuy!–walking and running can make you feel great and it’s exercise you can do…well, wherever. Yeah, I said it. But what can we do to protect ourselves? Well, when you’re on a treadmill, it’s actually better to go take smaller steps. Your knees will thank you now and later!! Remember that your knees are a place where two bones come together padded by fluid and other tissues, but if you pound, pound, pound on them you could injure the joint.
Rest is just as important as working out. If you don’t rest, you won’t be revived and refreshed for the next day. Some of us wake up after our late night workout, but instead of reaching for a drink or pill why not take a nice warm bath to relax. Try not to watch t.v. immediately before and keep your head in relax and refresh mode–TV will stimulate you and can keep you awake.
Tidbit of the day!
I love this Self.com/go/happyeater
Self magazine says “overweight people who lose 15 lbs reduced their risk of hypertension by as much as 28%”
I want to hear from you. Why haven’t you worked out recently? Why don’t you visit the gym or the rec? Understanding that can help me tailor my blog and my posts.
If the reason is procrastination. Go to the gym an make an appointment with a trainer. Did you know most gyms will offer you a free session? That might help you ask the questions you’ve always wanted to ask and get over those hurdles. If you think you need someone to buddy with and can’t find a buddy–that free session could be the start of something great. I worked with an older lady yesterday who told me “I can’t” do it. You really can. If you feel you need the encouragement, then take the free session and decide if you want to sign up!
If the gym is boring take another magazine (what a good excuse to pick up a new one!) Using your ipod on the treadmill or even walking in the park can help you keep pace.
Go with a friend! If a friend won’t go, and you don’t have a trainer to work out with, consider matching your iPod with the +Nike technology and you can compete with others online–now that’s incentive!
My best tip is to go to the gym when you’re most awake. Don’t go after work when you’re tired out. Listen to your body and decide when it wants to move!
I’m interested–I want to know why you don’t go. Tell me your story in the comments section!
Tidbit of the day:
Throw some kick boxing into your workout! You can burn 500 calories or more an hour!
and… for the weekend:I saw this great blog “Don’t Let Winter’s Bad Weather Spoil Your Exercise Time” Check it out–good advice for us in the NY area! http://kristensherlock.wordpress.com/2011/01/14/dont-let-winters-bad-weather-spoil-your-exercise-time/
Should drink 8 pints of water a day! Keep it up!!
Challenge yourself–one more.
Next time you’re adding in your workout think about pushing yourself. Just when you’re about to finish think “I’ll do one more” and for every “one more” you do, they add up. If we’re really committed to keeping healthy we need to add the commitment to do it little by little, but keep in the right frame of mind.
So if you’re in the gym do one more rep, if you’re on the street walk one more block, and if you’re on the bus get off one stop early!
Your body will burn more if you work out more. But if you feed your body right, it can burn more in a more efficient manner. So think about skipping the junk-snacks this week–swap them out for a high-protein snack like nuts. Add in one more glass of water a day too–adding it in one by one means eventually you’ll get up to the required amount each day.
Getting fit and eating well is a challenge. As my husband headed off on an overnight work trip this evening and I considered not cooking–after all, making a meal for just one is not always so fun–I thought I’d highlight the value of “doing it together”.
Working out together is a good idea. It doesn’t have to be an organized group; it could just be walking for 30 minutes at lunch with a friend or taking your children to the park for a kick around with the ball. After all, it’s all exercise–and doing it together makes it more enjoyable–and joining with others means you’ll be more likely to stick with it.
Make this your challenge today: Grab a buddy and take a stroll!
Next month I’m going to start the Montclair Weekend Workout Group in Montclair–helping people to work out in the park and answering questions about to make their workout more effective.
Asking questions is important–if you want to ask me a question, post it here on my blog and I’ll be sure to answer it!
Tidbit of the Day
Remember to always bend your kness when reaching for something below you. You could even do a full squat for extra fitness!
Remember the story of the tortoise and the hare?
Well, it’s got a message in fitness too–fast isn’t always best, sometimes control will win the race. As I said yesterday, control of your body is really important when trying for an effective workout. That’s why I like to try to mix in some yoga.
Yoga can build strength and stamina. It can also provide a welcome remedy if you have a job where you’re stationary for a long period of time. A recent blog pointed out that it can build productivity (more effective in less time).
Cold weather can zap your enthusiasm, that’s for sure. But there are some great energy foods that can give you a boost. Fruit is always a great energy food –institute a “fruit time” in your day, perhaps midmorning to stave-off grabbing the junk at lunch or midafternoon to conquer that midafternoon lull.
Tidbit of the day
Abs–yeah, they’re tough. But I thought I would share some good abs exercises because they really help shape your midsection and stop the bulge. Remember, it’s doing them right, in a controlled manner, that’s important.
I was getting ready for a new week at work last night, and I realized that the one thing a lot of my clients tell me when they start working out at the gym is that they don’t like their underarms…especially now the First Lady has managed to make sleeveless shirts “in” by having such great arms. But, how can you get those toned upper arms?
Small changes have a big impact.
- Start with a couple of cans of beans or a weight–from 1 to 10 pounds would do and take-on some tricep kickbacks.
- Fit this in when you’re you’ve finished everything for the day and you’re sat catching up on the day’s news before bed.
So how do you do it?
- Sit on the end of a weight bench, or a stool would do. Slowly lean forward, while keeping your elbow (and arm) in to your side at a 90-degree angle.
- Then extend your arm backward–the important things here are to keep your elbow in to your side and keep a slight bend in your arm, even when fully extended.
- Slowly curl your arm back up to the starting position.
You’ll get greater value from more control, and more reps–so be mindful not to think you’re doing it just from numbers alone. Here’s a picture you can copy http://bit.ly/dEGvvv
In the end, bad diet could scupper your fitness mission–you have to fuel your body with great foods.
In the Winter, it’s easy to go for the carbs or the large meals. But kudos to a recent weightwatchers blog that highlighted the value of bowls in making you feel good (and satisfied). Bowls look fuller and I think their curved shape has some “warm comfort” on a cold day. But now you’ve got that bowl…whatdaya do?
- I love soups–any soup–especially at work, because it’s easy and fulfilling.
- My favorite though? I find dark greens like spinach and arugula can provide some real comfort too! You can treat yourself to a homemade hearty winter salad! Low-guilt food! http://bit.ly/clnjUa
Tidbit of the day
Check out Dr. Oz–no, really–2/3rds of losing weight is diet. Watch this! http://www.doctoroz.com/videos/best-super-value-superfoods