Focus on: Quads and Hamstrings

I hope you all had a very Merry Christmas!  Mine included a lot of delicious food (and cooking/baking in the kitchen), time spent with my dear relatives, and a good bit of exercising (especially walking outside, to see all of the pretty lights), too.  It's pretty crazy to think that we are so near the end of 2010, already!

Are you a serious runner or walker?  Here are some must-do exercises and stretches that require little or no equipment.  I did some of them today, while spending time with my family (which deserves extra points for multi-tasking, right?)!

"Static" Wall Squat
Start with your back firmly against a wall.  Your feet should be flat on the floor, roughly shoulder-width apart.  Keeping your upper body tight, lower yourself down and hold for 30-60 seconds for starters.  Slowly slide back up the wall, returning to starting position.  As you do these more frequently, you can increase the time you stay down in squat position, and alternate between 45° and 90° angles.  The longer you hold this move, the more pressure you will feel pulsating all the way from your legs down into your heels (since you're holding up your own body weight).  For maximum intensity, I like to distract myself by reading or occupying my mind elsewhere while holding the squat, so that I temporarily forget about how much my legs are burning!

Variations: Try extending one leg when you are down in the squat position.  Hold for the duration of the exercise, then come back up, and switch legs.
Another way to "switch things up" is to use a fitness ball.  Place the ball between yourself and the wall, and let it roll down with you as you squat into a 45°-90° position.  Lean in to the ball, while holding in your abs.

The Standing Quad Stretch
Standing upright, raise one leg back as far as you can, pulling your heel in towards your bum (if you can't stretch it that far, don't worry!  Be patient and keep working at it, and the muscles will eventually give).  Use your alternate hand, or both hands; whichever you prefer, being careful to keep your raised leg closely aligned with your standing leg, so that your knee isn't jetting out to the side (to prevent injury).  Hold for 20-30 seconds, and switch legs.

Though this stretch is great for improving posture and balance, feel free to use a chair or lean up against a wall for support.

  
Variations:  Instead of doing this as a standing quad stretch, try it while lying down.  Remember to keep your abs pulled in, and your bent knee close to your straightened knee (so that you are stretching properly and effectively) while holding the move.

Kneeling Quad / Hip Flexor Stretch
Start in standing position, extend one leg back, lowering into a one-legged lunge.  Place both hands on your bent knee.  With your upper body tight, shift your shoulders slightly back, and tilt you pelvis and chest forward.  Hold for 20-30 seconds, making sure to avoid arching in your lower back (to prevent injury).

Variations:  The Crescent Lunge
Instead of resting your hands on your knee while lunging, try raising them up towards the ceiling in a yoga Warrior pose.  Arms raised, pushing your chest up and out, extend your fingertips to the sky; inhaling and exhaling.

You can also do this stretch up against a wall or stationary object, and pull the leg extended behind you in towards your back (using your hand, grab your ankle and curl it inward).

Advanced Double Leg (and Ab) Stretch
Kneeling with both legs, start with your knees about hip-/shoulder-width apart.  Now, with your abs tight, gently lean back.  If you can, grasp your ankles (or heels, if that is too hard) and pull your upper body towards your heels (but only go as far as feels right).  Hold for 30 seconds, concentrating on breathing deeply.  Another way you can do the move is to extend your fingertips to the floor.  Slowly raise yourself back up, and repeat if you like.

Variations: Start with your hands at your sides, as you kneel.  Instead of grabbing your ankles or heels while you lower yourself back, raise your arms up and forward as your upper body extends in the opposite direction.  Be careful not to let your lower back arch (to prevent injury).

Pigeon Pose variation
This move opens up your hips, while stretching out your quads.  Start out by sitting on your bum, with your legs out in front of you.  Extend one leg behind you, into a split pose, and tuck your front leg in towards the opposing hip (see diagram).  Curl your extended leg in towards your back, grasping your ankle and gently pulling it further in to 45° (you'll feel the pressure increasing the closer your leg gets to your back).

Laying Quad Stretch
This pose is one that I do all of the time.  The good thing about it is that you can stretch as little or as far as you like (encouraging news for those who considers themselves inflexible!). 

Start by lying on your stomach, with your arms and legs extended behind you.  Curl both legs in towards your head, and grasp your ankles with your hands.  Hold for 30-60 seconds, and repeat if you like.

Variations: Follow the steps above for the basic stretch, and while you're pulling your legs in with your arms, carefully let go of your right leg and extend it behind you.  Extend the same arm, and hold for 20-30 seconds.  Pull both your arm and leg back in, and do the same extension on the left side.  Repeat in 2-3 sets of 12-15 reps.

(Another variation)

Count yourself fortunate that you don't have Jillian Michaels intensifying your wall squats like the wretched woman below... That would be sheer torture!

I hope you've enjoyed this series of exercises, and maybe even gained some new ideas for your next workout.  Happy stretching!

Walking Tips part II

 Source: Sarah Machamer Photography

Today, I spent all day in San Francisco.  The weather forecast had predicted a 50% chance of rain with 20-30 mph winds, but it turned out to be quite nice, which was ideal, considering I was out walking the entire time!

Walking really is one of the easiest ways to exercise.  You can make it as exciting and strenuous as you like, and it's even more fun if you invite a friend or two along.

Here are some tips:

1. Whenever possible, walk
Thinking of taking the elevator?  Think again.  As long as it's safe, use the stairs instead.  (And yes, it's OK to run up an escalator too... Just no standing still!).

2. Make the most of it
Instead of snagging the closest parking spot to the store, purposely park farther away and walk.  Think calorie-burning in lieu of convenience!

3. Incorporate walking into your busy schedule
Running around all day?  Usually there is some downtime in between appointments, so use it to walk around the area where you need to be.  Lunch breaks are a perfect time to head outdoors!

4. Pay attention to posture
When your mother recommended you stand up straight, she wasn't kidding.  It's wise advice, with long-term repercussions.  Looking forward instead of down at the ground, straighten your shoulders back; as if there is an invisible line stretching through to your hips, on down to your toes.  This is often called "stacking", which helps maintain proper alignment; whether you're on a flat or elevated surface.

5. Remember to breathe
With your torso upright, and abdominals tucked in, take a slow, deep breath; letting your chest lift and fully expand. Hold for a second or two, and then let the air out completely.  Repeat.
Sometimes, when I'm out with walking partners, I'll be talking while moving along at a rapid pace, which can cause a side cramp.  Both this and shin splints will do you in, so make sure you don't forget to breathe!

Other results from my research:

Prevention Magazine shared an easy way to walk off the pounds, no matter what the weather conditions, while Yahoo! Shine has ideas for getting the most out of your Christmas shopping. 
Also, About.com's Walking columnist listed her favourite Winter walking gear.

What are your ways of making walking a priority?  How does it fit into your life each day?  I'd like to hear your tips!

"Walking is man's best medicine." - Hippocrates

Winter Wellness Tips

 Source: Flickr (user kristinayamamoto)

We are in the middle of quite a rainy week in the San Francisco Bay Area, and with chilly weather, there is always a higher risk of becoming sick.  I'm currently one of those unfortunate victims, so I wanted to share some pointers for staying healthy during the wintery months!

1. Stick to your routine
Don't let dreary weather get you down, or discourage you from staying committed to exercising!  It's easy to slack off as the days grow shorter and the calendar fills up with holiday events, but don't use these as excuses.  Fit it in where you can, and don't beat yourself up on those days where time just isn't your friend (is it ever?).
I find that exercising helps me through the day, whether it's a 15 minute yoga session, running errands where physical activity is incorporated, or an hour long workout.  It's incredibly motivational, and I feel so much better—both inside and out—for sticking with my desire to be fit and healthy.

2. Eliminate stress
Stress can literally kill you, and it's no wonder, considering the hectic lives we tend to lead.  Consider reviewing your calendar; obligations, necessary engagements, and those "extras" that somehow fill up each day.  Can you make any adjustments?  Sometimes, it really is okay (if not beneficial) to say "No".  Less stress (ergo, less cortisol) means your mind is free to relax, and concern itself with more important issues, such as memory retention and weight loss.  Plus, you'll be an all-around happier person!

3. Stock up on Winter fruits & vegetables
What could be better for fighting illnesses than fresh and healthy eating options?  There is a long list to choose from, including:

Artichokes, Broccoli, Brussel Sprouts, Cauliflower, Squash, Apples, Bananas, Cranberries, Kiwis, Pomegranates, and Tangerines (essentially any citrus).  For more ideas, storing, and care, check out Foodfit's guide.

4. Fill up on liquids
The right kind of liquid, that is.  While water should definitely be at the top of your list, cold weather (or, if you're like me, any time of the year) is also a perfect time to chug tea.  Both Green and Rooibos teas are rich in polyphenols and antioxidants; immune system-boosting and stress-reducing. Rooibos is naturally caffeine-free, and there are plenty of decaf Green teas available as well.

5. Take your herbs & suppliments
Feeling blue?  Echinacea, Garlic, and Zinc are three excellent examples of suppliments I frequently use; increasing my intake (of the first two) whenever I'm sick or coming down with a "bug".  There are lots more on this list of Holistic Approachs to Staying Healthy in Winter.

Here's to a happy and healthy rest of December!

Doubling workout effectiveness

Since many of us don't have two hours to devote to a long workout, it's always great to find some easy routines that double the results in half the time.  Don't worry, this kind of multi-tasking won't leave you dazed and confused!

1. Deadlift
Weights in hand (I prefer 3-5 lbs and many reps instead of increasing the weight), stand with your feet between hip- and shoulder-width apart, your toes facing forward.  Lower straight down (almost to the floor), keeping your lower back straight; letting it maintain its natural arch.  Your arms should be parallel to your legs at this point.  Slowly reverse the motion, and raise yourself back up; not quite to standing. Repeat, doing 2-3 sets of 12-15 reps.

2. Tricep Deadlift
Weights in hand, stand with your feet between hip- and shoulder-width apart, your toes facing forward.  Lower straight down (almost to the floor), keeping your lower back straight; letting it maintain its natural arch.  Your arms should be parallel to your legs at this point.  Pull your arms back, so that your triceps are brought in towards your chest, and hold for 1 count.  Slowly reverse the motion, and raise yourself back up; not quite to standing. Repeat, doing 2-3 sets of 12-15 reps.

3. Dumbbell Squat and Shoulder Press
Stand with your feet shoulder-width apart, knees slightly bent, holding your weights at shoulder-level with palms facing forward, wrists straight.  Squat down (making sure your knees don't extend over your toes), bending your knees at about 90 .  Keep your abs pulled in, and let your body weight sink into your heels, rather than your toes.  Push back up, using your heels, and extend both arms above your head.  Hold for 1 count, and repeat with 2-3 more sets of 12-15 reps.  If you want to vary this move, raise your arms while you're squatting.

4. Seated Tricep Dip
For this exercise, you'll need a chair, low table, or a sturdy furniture piece of your choice to lean on.  Sitting on the edge (facing away from the chair), extend one of your legs out in front of you.  Using your arms for support, lower your body off the hard surface and towards the floor.  Repeat, doing 2-3 more sets of 12-15 reps, alternating legs every set.

5. Reverse Lunge with Biceps Curl
Stand with your feet shoulder-width apart, holding your weights at shoulder-level with palms facing forward, wrists straight.  Lunge your right foot behind you, bending your knee towards the ground.  Your (opposite) left knee should be aligned with your ankle, but make sure it does not extend over your toes.
As you are in lunge position, curl your weights in towards your shoulders, with your elbows pressed into your sides.  Hold for 1 count, then lower your arms and lift out of the lunge.  Repeat, doing 2-3 more sets of 12-15 reps, alternating legs each time you lunge.

And a couple of extras:

Fitness Magazine's Daily Giveaway (today's features a Kettelbell; am I the only one with this on my wishlist?)

The high price of fashion: Kella Ripa won't forgo her high heels, even with crutches!  "Ripa downplayed the injury and began jibbing co-host Regis Philbin about trying to upstage her with the box-cutter injury he sustained on his hand this past weekend."  (Those two make me laugh!)

Walking tips

Source: Flickr (user rmontoro)

Do you love walking for fitness and fun, like me?  Then read Yahoo! Shine's walking tips below!  Numbers 5, 8, and 10 are my favourites (okay, okay, and of course, #7 too...).

1. Get some poles
Using Nordic poles torches an average 20 percent more calories by engaging the muscles in your upper body and torso, says Mark Fenton, author of The Complete Guide to Walking. Plant the pole firmly at a 45-degree angle behind you, then push back forcefully against the ground to propel yourself forward.

2. Skip killer hills
Don’t assume the biggest inclines are the best for burning fat. “It’s better to maintain your speed on a moderate hill than to slow down substantially on a steeper one,” Fenton says.

3. Use your arms
Vigorously pumping your bent arms helps you go faster—and burn more calories, says Lee Scott, walking coach and director of WoW Power Walking in Toronto.

4. Take smaller steps
The best way to boost your speed—and thus your burn—is to take shorter, faster steps, Scott explains. Time yourself walking 100 steps, then recover for one minute. Count another 100 steps, and try to shave five seconds off your time. Repeat 12 times.

5. Set goals you can see
Choose markers (stop sign, park bench, etc.) and speed up until you reach them, suggests Therese Iknoian, author of Fitness Walking. Slow down for the same distance.

6. Wipe the pavement
Roll through from heel to toe. When you get to the ball of your foot, push off as if wiping gum off your sole, Iknoian says. This will get your calf, hamstring, and glute muscles involved—and the more muscle you use, the more calories you burn.

7. Go shoe shopping
To get the most power from your push-off, opt for a shoe with minimum cushioning and maximum flexibility in the front of the shoe, Fenton says.

8. Stand straight
When your body’s aligned, your back and butt muscles are able to work more powerfully, so you walk faster and torch more calories. Stand tall with a straight spine, keeping your ears and shoulders aligned over your hips.

9. Raise your rate
Wearing a heart-rate monitor is like having your own coach keeping you at optimal fat-torching pace. “It’ll give you a push if you’re slowing down too much, but also get you to ease up if you’re pushing too hard,” Iknoian says.

10. Add strength
Simple moves like push-ups and lunges get more muscles involved for major burn, reveals Harley Pasternak, who trains many celebs, including our November cover celeb Hilary Duff. When you walk, stop every five minutes and do one minute of moves. This will help up your metabolism over the long-term, too. What’s better than burning more calories while you walk? Blasting them off while you sleep, of course.

Holiday travel workouts

I sincerely hope you had a fantastic Thanksgiving!  Mine was full of fun times with my large extended family, delicious food, and lots of laughter (be proud: I even managed to squeeze some exercising in; between walking, entertaining little ones, and intense games of ping pong :)).  Do you remember Skip-Its?  My aunt happened to have a couple of them in her garage, and those of us who didn't mind blundering and could laugh at ourselves took turns rekindling our enjoyment of them.  They're a lot like jump ropes, and you can burn some serious calories using one!

Speaking of holidays, we all have a different approach to how we address exercising during them.  The die-hards continue to work out hard-core, while others tend to give themselves a little break while still finding creatively relevant activities that are equally fat-blasting and fun.  Then, there are those that use holidays as an excuse to slack off completely.  Not the best idea; so, below is an easy little workout for when you're on the road or wherever, really!

Incorporate physical movement whenever you can, and remember to enjoy yourself!

Holiday stress

 Source: Flickr (user aimeesmostwonderfulpics)

In the midst of all of this joyful celebration planning, it's easy to become a little frazzled about some detail or other.  Self magazine recently posted some tips on how to eliminate stress before it even arrives, and I wanted to share a few with you:

1. Stash smart snacks
When you get stressed, you're more likely to reach for cookies and sweets — it's part of our wiring. The thing is, you're not about to go out and kill a wild boar with your bare hands; you're sitting in a traffic jam at the mall. In other words, you don't actually need those extra calories. Fill your cabinets with healthy snacks you enjoy — low-fat string cheese, apples and peanut butter, low-fat yogurt with a few dark chocolate chips mixed in. This way, when that fight-or-flight response kicks in, you'll be prepared to satisfy the urge without packing on the pounds.

2. Exercise — and like it!
It's no secret that exercise is a fantastic way to bust stress. What most people don't realize, is that engaging in physical activity that you don't enjoy can actually promote a stress response. So if you dread going to the gym, don't do it. It will only add to your stress. Instead, pick activities you like — whether it's jump-roping, a mindful walk a few times a day or driving golf balls at the indoor range.

3. Get quality zzz's
"Sleep deprivation is actually used as a torture technique, because it's such a great stressor," says Thea Singer (author of Stress Less: The New Science That Show Women How to Rejuvenate the Body and the Mind). In other words, regardless of whether you need to put that turkey in the oven at 4 a.m., find a way to get a solid 6 to 8 hours of sleep a night, especially during the holidays.

4. Have a girls' night
Thea Singer says this is one of the most natural and easy ways to keep stress in check. Brains scans show that when people are in positive social situations, the area of the brain associated with physical pleasure lights up. Of course, the important thing is to choose your holiday social engagements carefully. Politely decline those that aren't as appealing for you (random neighbors, your Sig O's obnoxious co-worker, etc.) and RSVP "yes" to those that you'll actually look forward to.

So, take it easy, and have fun!  These special times are meant to be meaningful, memorable, and enjoyed.

Exercise and Weight Loss Tips

 Source: Flickr (user mjsavage29) 

 

I wanted to share seven great tips from today's Yahoo Shine article.  They are all practical ways to pick up your pace or make a change in your exercise routine, and when you find yourself coming up with an excuse, just remember this list!

1. Don't let the weather stop you
"The winter was freaking me out—I was afraid I wouldn't be able to exercise. So I'm learning to play ice hockey! To keep yourself going, find things that are fun for you."
—Helen Phillips, season 7

"I lost 214 pounds on The Biggest Loser, but eventually the weight started to creep back on because I stopped making the effort. I had to remember: Going to the gym is not a punishment—it's something I do because I care about myself."
—Erik Chopin, season 3

3. Want it? Have it! (A little.)
"My strategy when it comes to cravings: Eat what's plaguing you, but just a small portion. Otherwise, you eat around the craving. And if you add up the calories, it'll probably be more than if you had just eaten what you wanted."
—Erik Chopin

4. Make it easy to measure
"All my serving utensils are measured. It's not obvious, because they're really beautiful, but I have the option of tracking what I'm eating. That helps me be smart about it."
—Ali Vincent, season 5

5. Remember that age is just a number
"Before I went on the show, I sat on the couch and lived my life vicariously through the TV. Now, in addition to ice hockey, I've tried kayaking and I've become a runner—and I'm 50 years old! If you want to lose the weight, ask yourself, Is it that I can't or that I won't?"
—Helen Phillips

6. Set small goals, and celebrate when you reach them
"I needed targets, different things to go for on a daily basis—a distance on the treadmill or a weight goal. Without them, I wasn't celebrating myself enough, and I got really good at beating myself up."
—Ali Vincent

7. Squeeze it in
"When I'm in the grocery store, I'll do lunges up and down the aisles. In the checkout line, you could do squats. I used to worry about what people thought of me, but I don't care anymore. I know I'm going to get the last laugh."
—Ali Vincent

P.S. I had to laugh at #7, but it's a good point about making the most of the time we have!  Instead of being embarrassed about what everyone else might think, use it as a confidence-builder.

2. Get back up after you fall

Fitness inspiration: Blake Lively

Today's inspiration is one of actress, Blake Lively's, go-to workouts.  I appreciate that Blake isn't your typical size-zero model; rather, a tall, curvy, relatively normal-looking woman who maintains a healthy weight (granted, yes, she does get payed to stay looking so fabulous with the help of a trainer...).

1. Trim Your Core
Start with this core workout, follow with exercises for legs and arms, then repeat the entire circuit twice.

• Sit on a Swiss ball with the small of your back supporting your weight on the ball and legs bent at a 90 degree angle in front of you. Then, holding a five-pound weight with both hands, place it behind your head and perform 15-20 crunches.

• Lie on your back and place feet shoulder-width apart on the swiss ball. Keep your back flat and arms at your sides. Slowly lift your hips, making a straight line from your chest to your knees and return. Repeat 15-20 times.

• On your stomach, keeping your core muscles tight and engaged, hold plank for 60 seconds, relax and repeat 10 times.


2. Get Sexy Legs
• Perform 20 squats with eight-pound dumbbells in each hand. Make sure your back is straight and knees don't reach out past your toes (like you're sitting in a chair).

• With the same dumbbells, perform 10 reverse lunges on each leg. Make sure to maintain good posture and keep your core muscles engaged.

• Keep your arms at your sides with five-pounds dumbbells in each hand. Perform 20 squat jumps.

Tip: If the weight is too challenging, complete the first week with just body weight. Then, add a few pounds each week until you reach the recommended amount.


3. Rock Your Arms
• Perform 15 bicep curls on each arm with an eight-pound dumbbell. When you're used to the weight, try standing on one leg, do 15 right arm curls on the opposite arm and switch. This extra challenge will engage your core and leg muscles while you tone your arms.

• Using five-pound dumbbells, bend at the waist until your upper body is parallel to the floor and perform 15 tricep kickbacks on each arm.

• Hold five-pound dumbbells in each hand, palms facing in, arms at your side. Slowly lift the weights with straight to shoulder level and return. To also engage your core and leg muscles, stand on one leg with your knee slightly bent for eight repetitions, switch legs and repeat.

Rest as needed and repeat entire core, legs and arms circuit two more times.

If you'd prefer to follow a video, check out this Blake workout:

(Blake looking very svelt at the recent premiere of The Town)

Hope you've enjoyed today's workout!

Sometimes you can't make it on your own...

So says the band U2's radio hit, and there is definite truth to the words!

Along those lines, how great is this?  Consider finding a fitness partner (spouse, friend, sibling...) if you don't already have one, and double the benefits of working out; it's a fantastic way to spend more time together, while burning calories and having a whole lot of fun!

Start small, dream large

Do you set personal goals for yourself? Say, for today, a week out, one month away, up to a year, or even more?

I recently had a discussion on goal-making with a friend. We talked about what drives us, how we stay inspired, and what sets us back; also covering the importance of promise-keeping, accountability, and obligations. The conversation has been on my mind ever since, and I have this friend to thank for giving me some new ideas and a fresh commitment to all of the answers I gave to her questions.

When you create goals, it's important to keep them realistic and thereby attainable. Reaching for the skies but knowing you'll never really get there only sets you up for disappointment. Start small, dream large (and believe that you can make those dreams become reality). The more things you check off your to-do list, the more your goals will increase and your confidence will build!

Every little action you take to change and improve is a good sign.  Don't get discourage by the small things, because they are all vital parts of the bigger picture!

Little improvements

With transitioning back into a normal diet of solid foods this week, I've also been easing back into more strenuous workouts. Today, I walked my usual route of nearly 2 miles, and since that already had me warmed up, came home and did some abdominal work (see video below); followed by some back exercises, deep yoga stretching, and a cool down.

I don't know about you, but I just love being able to try new workouts with the sinple click of a button -- YouTube is one of many wonderful (not to mention the best part: FREE) resources!

"You have to do the work. [But] It is possible to become the best you, and achieve perfection." - Tracy Anderson

When life gives you lemons...

 Source: Flickr (user Baldmonk)

 

What will you choose to do with them?

Whew, let me start off by saying that this week is rather tough.  I am currently doing the Master Cleanse diet until some time next week (thankfully not alone, though; my parents are on it as well).  The benefits are numerous, and I am eagerly anticipating seeing what results we come away with by the end (not to mention excited about easing back into a "normal" diet of solid foods!).

As far as exercise goes, I have been consistent, but taking the regimen easier since my energy levels, endurance, and metabolism are currently lower than usual.  'Been doing mostly walking and yoga, which can both be as light or arduous as you make them.

Because of this Cleanse and the changeable weather, I've been doing quite a bit of research on boosting my immune system.  Here are some great tips:

1. Drink your lemons.  Lemons are wonderful for restoring acid-alkali balance. Drinking freshly squeezed lemon juice in water, or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments. Apple cider vinegar is another great way to improve your body's alkalinity, but the taste of the vinegar isn't nearly as appealing as that of a lemon's.

2. Drink plenty of water.  This is extremely important, considering the fact that our bodies are made up of three-quarters water, and it is possible to lose a pint of liquid each day through simpling sweating and exhaling.  I'm sure you've heard of the "8-10 glasses per day" suggestion; but to break it down, you should be drinking: in daily ounces, half your body weight in pounds (i.e. Body weight in pounds, divided by 2 = number of ounces of water per day).

3. Eat plenty of protein. Protein plays a major part in maintaining a healthy body, mind, and immune system. Diets low in protein tend to be high in carbs, which convert readily to glucose, spiking blood sugar and stressing the pancreas and the immune system.  Meat, eggs, fish, poultry, and dairy products are the best sources of protein; however, if you are avoiding those, dried beans, vegetables, and grains also contain some amount of protein.  Peanut and other nut butters are excellent (and delicious) protein sources!

4. Give your body an herbal boost.  Hundreds of herbal supplements and tinctures exist to give the immune system additional support during the Autumn and Winter seasons.  I take a few drops of Lugol's Solution Iodine tincture daily.  Read up on that here, here, and here, for starters.  "Iodine is by far the best antibiotic, antiviral, and antiseptic of all time." - Dr. David Derry

5. Get a full night's sleep.   Everyone is different: your body may need anywhere from 6 to 10 hours of sleep each night.  Either way, make sure that you are getting adequate rest!  Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), weight loss, clear thinking and reasoning, improved mood, and vibrant, healthy skin.  Depriving yourself of much-needed shut-eye is serious business... Night time is prime-time for your to repair cells and other vitally important functions!

 Source: Flickr (user Michelle)

All right then, I'm off to do some tea drinking and yoga stretching before calling it a night.

"No pain, no gain"

 Source: Flickr (user godsemerald)

OK, did you read yesterday's entry? That Tracy Anderson workout you were supposed to look at?  Well, if you haven't yet, please do yourself a favour and go check it out!  I did the exercises yesterday, and my abs are STILL burning.  This, blog world, is a good sign that the exercises are working!  You know that saying, "No pain, no gain"?  It definitely rings true!

Another plus?  It didn't end up raining last night (stayed dry until tonight), so I was able to walk almost 2 more miles with my younger brother, B.  Oh, sweet success!

I will leave you with some fitness and dietary tips from Tracy:

• Watch yourself exercise. “Look at yourself in the mirror and critique yourself and your movements as you would a piece of artwork. Have an opinion about how you are moving.”  (and, I'd like to interject, pay attention to proper form!  You can really hurt yourself, damage future efforts, and completely set yourself back if you are lazy about this.)
• Think high reps, low weights. “For me, fitness is all about high repetitions and low resistance. I mean 60 reps with 10 different exercises using weights of three pounds or below.”
• Don’t just switch off while you’re working out. “I have done research about people who think they’re doing movements and people - like Madonna and professional dancers - who are actually ‘performing’ movements. The people who can connect and perform during their workout get results way above and beyond the people who are just going through the motions.”
• Unless you need to lose weight, eat what you want, but sensibly. “I like for people to be not in their heads about eating [i.e. they should not get stressed about it]. Food restriction can become a real mental game and I’m not a fan.”
• If you do need to lose weight, be strict with yourself, however. “I’m not a fan of dairy for women and I don’t like processed foods. Every day I drink a juice with parsley, kale, ginger and apple. I eat lean proteins like fish and chicken as well as quinoa and brown rice.”

Inspired?  Fantastic!  Now, off to work with you!

The best-laid plans of mice and men often go awry...

Uh oh, it would appear my plans to go walking might not work out tonight... Looking out my window to a Nimbo-Stratus cloud-covered sky that threatens dangerously of a downpour isn't very encouraging!

Maybe the rain will kindly hold off until I'm safely back inside my warm, dry home. What do you think?

Thankfully, I managed to take in some vitamin-D and walk/jog almost 2 miles earlier!

Practical abs and yoga exercises

Here are some simple abdominal exercises from Tracy Anderson; another trainer I like to keep up with.  All you need for this workout are a mat, and some sort of stable resistance prop, such as a wall (like me, if you're inside) or tree (which Tracy uses in the video).

With any type of core work, it's really important to make sure you stretch equally the other way by working your back muscles; so, I followed Tracy's exercises up with at least 40+ reps of 'Superman', then did a good amount of stretching (Upward facing dog, into Downward facing dog, into Cat & Cow, and then Child's pose).

Variations of the Superman pose

 

Dhanurasana - Bow pose

Urdhva Mukha Svanasana - Upward Facing Dog pose

 Ushtrasana - Camel/Backbend pose

Urdhvadhanurasana - Upward Bow Pose

Adho Mukha Svanasana - Downward Facing Dog pose

 Source of above B&W images: Flickr (user Loratliff)

and finish with Balasana - Child's pose Source: Flickr (user purlingplans)

The many benefits of walking

Walking is a fabulous all-around workout, because it uses your whole body!  It's one of my favourite ways to exercise, since: it can be as light or strenuous as you decide, and you have the choice of going solo or with friends, pets, and portable music (although, I sometimes prefer nothing other than street noise so that I can use it for prayer and thinking/quiet time). :)

"Walking, still one of the easiest, most accessible and least expensive forms of exercise in a world of Aqua Zumba, Kangoo jumps and aerial fitness classes. Most people can do it. If you're physically able, all you need are a good pair of shoes and a safe place to go", says The Washington Post.

 Source: Stock.Xchng (user a2td)

"According to studies done by the Centers for Disease Control and Prevention (CDC) and many others, a daily walk can cut your risk of death - from all diseases - in half.

People who walk at a moderate 3-mph pace for at least 3 to 4 hours a week (30 minutes a day) have been shown to dramatically reduce their risk of heart disease, stroke, diabetes, cancer, osteoporosis, hip fractures, glaucoma, depression and much more.

Plus, a recent Harvard study shows that you can get the same extraordinary health benefits from a moderate walk as you can from high-impact jogging or aerobics." - Excerpt from Bella Online

Today, I managed to track roughly 7 miles (walked with my mum earlier on in the day, and just now, with my younger brother).  A few evenings ago, we found ourselves alternately jogging-running in the rain, but tonight was crisp and clear (and much easier to see, I might add!).

Challenge: Even if you can only get out and enjoy the outdoors for 15 minutes, that's a start.  You will be so glad you did!

Workout for a rainy day

Two-time Olympic Beach Volleyball medalist, Kerri Walsh-Jennings, is a regular contributor to one of my favourite daily sites to follow, called FitSugar.  I was pretty excited when she first signed on as one of their columnists, because she always shares great fitness tips, and even though exercise is her life, Kerri has had to work back into shape after recently giving birth to her second child.
She is also a major advocate for KT Tape (Kinesiology Therapeutic Tape), which is a life-saver when you're hurting and you still have to give your all!

Her latest entry is all about ways to work out inside when it's just not going to happen outside.  Go check it out!

Humble beginnings

Today is a perfect day to start this; I really couldn't have chosen a better one!  The weather around here is crisp and cool; ideal for leaving the doors and windows open while working out (unless, of course, you're doing Bikram Yoga!).  The rainy season hasn't quite begun yet, so I'm still able to alternate between exercising both in and out of doors.

Preface:

Two of the goals of this blog are to challenge myself to stick to exercising consistently (with some amount of daily activity, but concentrated workouts at least 3-5 times weekly), and to frequently try out and review a new fitness DVD.  Since my own DVD library has quite a lot in it, that will be a good place to start.  Your favourite recommendations are as much welcomed as I desire to share mine!

This week's selection is Jillian Michaels: Banish Fat, Boost Metabolism.

In this workout, Jillian packs her usual "punch" (pun intended!).  She incorporates some of her signature moves; using some old favourites, while focusing on her kickboxing past.  The 40-minute DVD is broken down into seven 6-minute circuits;  each circuit is repeated twice before moving on.

I appreciate Jillian's explanation of the different exercises, and how each one correlates to another section of the workout.  She also usually takes the proper amount of time to focus on each repetition, and doesn't move through things too quickly (which would be a major injury risk, for one).

I'll be honest... While I would consider myself a pretty fit person (always w/ room for improvement), this workout is tough (granted, this was my first go at it)!  I'd challenge the fittest people alive to get through this without breaking a sweat -- not happening, when you work out with Jillian!

If you're new or just getting back into regularly exercising, you should take this DVD very slowly.  When Jillian recommends an easier version of each exercise, please take her advice (because she never messes around).  Start small, don't get discouraged, and let any frustration over limitation fuel you to do better next time.  Before you know it, you'll be achieving higher than you ever thought you could!

A brief elaboration on indoor/outdoor workouts mentioned at the beginning of this entry:  Seeing as we're coming into the colder Winter months (meaning much more of a chance of becoming sick!), the tendency is to keep everything closed up to ensure that warmth stays inside.  However, this is why so many people come down with something... The lack of time out in the sun, and fresh air-flow.
Ergo, as long as it isn't precipitating (rain, sleet, hail, snow :)) outside, challenge yourself to still get some much-needed Vitamin-D, and try to keep your windows at least partially open for some of the day.  This lets the air circulate, so that germs and anything else have less of a chance of staying in one place.  Your body will thank you, and you'll be combating illnesses at the same time!

I'll leave you with a totally inspiring quote of the week, from this entry's featured fitness instructor:

"Small investments add up to BIG results."

P.S. It's seven hours after finishing the workout, and my insides are still burning (the good kind of burn, mind you :))!  I'll take this as a positive sign, and see how the rest of this week goes with 'Banish Fat, Boost Metabolism'.