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Posts Tagged ‘Exercise’

So I’m taking the 40 Days of Fitness challenge and have been doing some form of fitness activity each day. Yesterday was busy and it was 1:00 am (which was actually today, but details!) before I got to my fitness activity. So I did about 10 minutes of static squats against the wall. It burned so that is a good sign. I intended to do Dr. Oz’s 7-Minute Workout yesterday, but didn’t get to it until today. I must say I was a bit skeptical, even after I watched the video. But tonight I did the exercises (at 7:30 pm, not 1:00 am!) and it is a good workout. Heavy breathing, heart rate up, muscles fatigued (ok, maybe I’m just out of shape). But I like the workout (it is yoga-based) and I can’t really ever say I didn’t have time to do a 7-Minute Workout, so I think I will add it to my basket of fitness tips to keep. Try it out too!

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40 (actually 36) days of fitness: Day 35

Day 35 (counting backwards): All I could fit into my schedule yesterday was 100 crunches and 10 minutes of yoga. And it was at 11:45 pm last night! But I did it! Still, I am proud of myself for doing something – anything – to keep me on track for 40 Days of Fitness. Anything is better than nothing, right?! I seem to recall a link to a 7-Minute Workout in the Livestrong blogpost. I’ll check that out and maybe do that today, on Day 34. It’s looking like I am on track for another near-midnight fitness routine. Sigh…

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I am a goal-oriented person. I like to achieve. I am able to accomplish work projects, and DIY home projects, and personal projects by setting a goal and a deadline. It works great for me. I am not so great at keeping up with a fitness routine when life gets really busy (it always seems really busy these days). So when I saw this challenge at Livestrong.com, I knew it was perfect for me. It is a 40-day (well, at this point, a 36-day) challenge to do at least one fitness-related thing each remaining day of 2012. Here is the heart of the challenge:

Thanksgiving marked 40 days left in 2012, and I want to make them 40  Days of Fitness. Rather than fall apart in the home stretch like most  people, we can fight back. How?

By making one healthy choice every day.

That choice could be to work out, or it could be to stand by the veggie tray  instead of the cookie tray at a holiday party. Maybe you’ll be able to get in a  long run, ride, or gym session, or maybe all you have time for is Dr.  Oz’s 7-minute workout. Or perhaps your healthy choice will be to relax with  a massage or gentle yoga routine to de-stress from holiday shopping madness.  What you do will change from day-to-day. But throughout these 40 Days of  Fitness, we’ll commit to making our own health a priority -no matter how hectic  things get.

Why is this so important during these last 36 days of 2012? You already know, of course, but here it is, laid out specifically:

[S]tudies show that the average American gains about a  pound to a  pound-and-a-half during the period from Thanksgiving to New Year’s. With  parties and family events tying up our time, keeping us out of the gym and often  in front of cookie trays, we tend to eat more–and move less–during this time  of year than at any other period.

Worse yet: Most of us never  lose that extra weight. It accumulates over time. Multiply that  pound-and-a-half a year by 20 years and you’re 30 pounds overweight.

Dogs on a hike

Emily & Samantha

So I started today. I power-walked/hiked a local trail with my dogs this morning. It was only a 20 minute trek but it would have made me sweat if it wasn’t 30 degrees outside. And now I’m drinking a cup of detox tea while I tell you about it.

I’d like to say that I’ll blog every day about my next 35 days, but life is busy right now (just like for everybody else), so I’ll keep you updated as time allows. I hope you will join me and Brian Sabin (the creator of this challenge) on our Days of Fitness! Let me know what you are doing!

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In his book The Complete Guide to Natural Healing, Tom Monte states that humans were built to walk. Walking is a wonderful exercise that doesn’t feel like work and is free. A half hour’s worth of walking conditions the entire body by exercising the muscles, heart, and respiratory and circulatory systems. It also provides perspective while you walk off tension, or can provide time to catch up with a friend or partner if she or he is walking with you.

Have you been hesitating in starting a new exercise regime? No need. Just go for a thirty minute walk, every day if possible. Make it the first step in your new attitude toward exercise.

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I really like the Eating Well blogs; I always find helpful information there and I almost always agree with the advice. Today is no exception. Brierley Wright has a great article on chronic inflammation, what it is and how to avoid it. All the tips are simple changes to your diet and guidance for an exercise regime. Her ten ways to beat inflammation are:

  1. Increase Omega-3 fatty acids and reduce Omega-6 (i.e. add salmon and olive oil to your diet)
  2. Practice yoga.
  3. Consume soy.
  4. Get a massage.
  5. Limit trans-fats and saturated fats.
  6. Eat green leafy vegetables.
  7. Keep stress at bay.
  8. Sleep at least 6 hours each night.
  9. Exercise often.
  10. Drink green tea.

Read the entire post here.

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Swim lessonMy toddler and I are returning to swim classes tomorrow. She loves the water and will be happy to be in swim lessons again. Which got me thinking about all the great benefits of swimming as a form of exercise.

According to Tay Stratton, head swim coach at the Little Rock Athletic Club, who was interviewed for a WebMD article, “Swimming recruits all the major muscle groups, including the shoulders, back, abdominals, legs, hips, and glutes, she says. And because water affords 12 times the resistance as air in every direction, it really helps to build strength.” In other words, swimming is unique because it is cardio and strength training simultaneously.

So how do you get started? The same as all new exercise routines: Start slowly. Try to swim for 10 minutes, then build up to a 30-minute workout, three to five times a week. And include a warm-up and a cool-down, just like you would on a treadmill or in another cardio workout. You can also join a swim club or work with a swim coach.

We’ll be in the pool tomorrow. How about you?

Source: WebMD article entitled “Fitness Basics: Swimming Is for Everyone

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Attorney at Work logoHere’s the intro to a blog post I wrote for Attorney at Work:

“Most people make a New Year’s resolution related to their health. But by the end of February, more than 75 percent of them have given up on it. If one of your resolutions was to get healthy in 2012, don’t despair. You can do it with these five ways to get healthy, starting now.”

While the intended audience is attorneys, the advice is useful to everyone. Read the rest of the post here.

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