Perhaps the number one excuse for not partaking in exercise is - I JUST DON'T HAVE TIME!!!
Look back and before you know it, a year or two or three have gone by and you still don't have time.
Good news. It's never too late to start. Yes I said let's start right now. Don't have + Tony Horton's '10 Minute Trainer' DVD? That's ok. you only need some comfortable clothing, a pair of runners and some floor space. This workout is simple, needs no equipment and can be done anywhere.
The following 10 minute program begins with a short warm up and uses no equipment, just body weight. I call it ' 3-6-9'.
Warm Up
Begin the first minute by walking on the spot. Pump your arms.
Next 30 secs lift your knees higher.
Last 30 secs jog on the spot.
Your Set (Repeat the set 5-7 times)
3 sit ups (Modify to a partial crunch if you can't do a full sit up)
6 push ups (Modify by using your knees to perform your push up)
9 squats ( Modify by not going as low as a full squat)
Finish with some stretching. Always take time to hydrate as well.
Congratulations! You have just worked all the major muscle groups of the body.
Tuesday 12 March 2013
Thursday 28 February 2013
February is Heart Month
February is tradionally 'heart month'.
What does that mean to you? What did you do for your heart this month? As you review the month, was your answer, "Well nothing really. But I did buy a box of chocolates!"
Your heart is the most important muscle in your body. Without it , none of the other body systems can function. The heart works daily to pump oxygen via the lungs and the circulatory system to all the other tissues, organs and organ systems.
The heart ages in different ways depending on heredity, environmental factors, diseases and your personal lifestyle habits such as diet, exercise and tobacco use. Some common changes as you age are that the heart becomes smaller and there is a decrease in the strength of the heart muscle contraction. Heart valves may become less flexible and may not close properly. Did you know that by age 70, your cardiac output may be diminished by as much as 30%? This means that you will be less able to respond effeciently to physical and/or emotional stress. Are you already huffing and puffing as you go up a flight of stairs?
Just as you would exercise to tone your bicep muscle for instance you need to exercise your heart to improve and maintain your cardiovascular functioning. Include an active lifestyle such as walking, taking the stairs, biking to the store or even to work etc into your daily activities. Secondly incorporate cardiovascular exercise 5-7 times a week into your routines. Take a class, bike, hike, swim, jog, run, skate etc Remember that whatever you chose to do should elevate your heart rate at your appropriate level of fitness (beginner, intermediate, advanced) and your age. For example, a walk that is a stroll is active living. A walk that is brisk or incorporates hills that gets you working is exercise. Select something you love to do, try something new for more challenge and add variety to your choices of cardio exercise to avoid plateauing.
Make your lifestyle changes gradually if you are new to exercising. Nix the box of chocolates, get off the couch when your a watching your favourite television show, and on the next commercial break....... walk on the spot. Second commercial break, knee lifts and on the third try a light jog on the spot. Use your imagination! There's always time to be active!
Whatever you do, respect your health and recognize your own body issues in order to exercise appropriately and avoid injury. Check with your doctor before beginning an exercise program if you have any known conditions.
Get heart healthy! Feel energetic, relaxed and happy as you tone up your heart muscle today.
What does that mean to you? What did you do for your heart this month? As you review the month, was your answer, "Well nothing really. But I did buy a box of chocolates!"
Your heart is the most important muscle in your body. Without it , none of the other body systems can function. The heart works daily to pump oxygen via the lungs and the circulatory system to all the other tissues, organs and organ systems.
The heart ages in different ways depending on heredity, environmental factors, diseases and your personal lifestyle habits such as diet, exercise and tobacco use. Some common changes as you age are that the heart becomes smaller and there is a decrease in the strength of the heart muscle contraction. Heart valves may become less flexible and may not close properly. Did you know that by age 70, your cardiac output may be diminished by as much as 30%? This means that you will be less able to respond effeciently to physical and/or emotional stress. Are you already huffing and puffing as you go up a flight of stairs?
Just as you would exercise to tone your bicep muscle for instance you need to exercise your heart to improve and maintain your cardiovascular functioning. Include an active lifestyle such as walking, taking the stairs, biking to the store or even to work etc into your daily activities. Secondly incorporate cardiovascular exercise 5-7 times a week into your routines. Take a class, bike, hike, swim, jog, run, skate etc Remember that whatever you chose to do should elevate your heart rate at your appropriate level of fitness (beginner, intermediate, advanced) and your age. For example, a walk that is a stroll is active living. A walk that is brisk or incorporates hills that gets you working is exercise. Select something you love to do, try something new for more challenge and add variety to your choices of cardio exercise to avoid plateauing.
Make your lifestyle changes gradually if you are new to exercising. Nix the box of chocolates, get off the couch when your a watching your favourite television show, and on the next commercial break....... walk on the spot. Second commercial break, knee lifts and on the third try a light jog on the spot. Use your imagination! There's always time to be active!
Whatever you do, respect your health and recognize your own body issues in order to exercise appropriately and avoid injury. Check with your doctor before beginning an exercise program if you have any known conditions.
Get heart healthy! Feel energetic, relaxed and happy as you tone up your heart muscle today.
Saturday 19 January 2013
New Year, Better You!
It's the first month of a new year and how do you feel?
Perhaps a bit let down after all the holiday festivities, perhaps a little uncomfortable in your body after all that rich food. Feel like withdrawing from the gray cold weather too?
Lastly there are always those pesky New Year's resolutions that add to the pressure.
Instead, take inventory of your mind, body and spirit as well as your life. Be kind to yourself and realise that change comes with the seasons. Embrace getting back to regular routines and make the most out of each day.
What can you do to feel better? Here are a few simple suggestions to bring you back to a harmonious state:
1. Drink plenty of water to flush out those toxins from holiday foods and drinks.Water is your detoxifier, cheap and simple. For women, 10 glasses of water per day (more if you exercise) and for men, 12 glasses of water are suggested (more if you exercise). Build up your water quota gradually if you are unaccustomed to this much fluid. Make water more delectable by adding fresh lemon, lime, grapefruit slices, even veggies can float in there. Drink it hot or cold. Herbal teas (no caffeine) count too. As you begin to flush out your system, the bloating and sluggish feelings will be replaced by a renewed sense of energy.
2. Elevate your spirit! Embrace the winter season and don't let it hold you back. By dressing appropriately for the weather, you can enjoy the great outdoors walking, skiing, skating etc and getting back in touch with nature. Or perhaps partake of those same activities in an indoor environment if it's just too cold outside. Check your local recreation centres for indoor running and walking tracks, skating arenas etc. Being active elevates your mood by releasing endorphins (those feel good hormones) in the brain.
3. Try a new activity. Make time in your schedule to try a new activity. Feel the excitement and anticipation of trying a new exercise class, a sport, a hobby etc, meeting new people and learning new things. No money after the holidays? Not a problem. Check the Internet or your community newspaper for your local opportunities at no cost.
4. You are what you eat. At your next meal take a critical look at the foods you have chosen. Are they making you feel worse? Clean eating includes whole foods that will nourish your body, your mind and give you lots of energy. Complex carbs, protein, good fats and whole grains are the way to go. Clean out your cupboards and fridge in order remove the junk, the processed, ready to eat foods that are full of sugar, fat, preservatives, additives, artificial colourings and flavourings. Have you had your veggies today?
Respect your body and make your change gradual to avoid further stress.
Perhaps a bit let down after all the holiday festivities, perhaps a little uncomfortable in your body after all that rich food. Feel like withdrawing from the gray cold weather too?
Lastly there are always those pesky New Year's resolutions that add to the pressure.
Instead, take inventory of your mind, body and spirit as well as your life. Be kind to yourself and realise that change comes with the seasons. Embrace getting back to regular routines and make the most out of each day.
What can you do to feel better? Here are a few simple suggestions to bring you back to a harmonious state:
1. Drink plenty of water to flush out those toxins from holiday foods and drinks.Water is your detoxifier, cheap and simple. For women, 10 glasses of water per day (more if you exercise) and for men, 12 glasses of water are suggested (more if you exercise). Build up your water quota gradually if you are unaccustomed to this much fluid. Make water more delectable by adding fresh lemon, lime, grapefruit slices, even veggies can float in there. Drink it hot or cold. Herbal teas (no caffeine) count too. As you begin to flush out your system, the bloating and sluggish feelings will be replaced by a renewed sense of energy.
2. Elevate your spirit! Embrace the winter season and don't let it hold you back. By dressing appropriately for the weather, you can enjoy the great outdoors walking, skiing, skating etc and getting back in touch with nature. Or perhaps partake of those same activities in an indoor environment if it's just too cold outside. Check your local recreation centres for indoor running and walking tracks, skating arenas etc. Being active elevates your mood by releasing endorphins (those feel good hormones) in the brain.
3. Try a new activity. Make time in your schedule to try a new activity. Feel the excitement and anticipation of trying a new exercise class, a sport, a hobby etc, meeting new people and learning new things. No money after the holidays? Not a problem. Check the Internet or your community newspaper for your local opportunities at no cost.
4. You are what you eat. At your next meal take a critical look at the foods you have chosen. Are they making you feel worse? Clean eating includes whole foods that will nourish your body, your mind and give you lots of energy. Complex carbs, protein, good fats and whole grains are the way to go. Clean out your cupboards and fridge in order remove the junk, the processed, ready to eat foods that are full of sugar, fat, preservatives, additives, artificial colourings and flavourings. Have you had your veggies today?
Respect your body and make your change gradual to avoid further stress.
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