Get Out and Play In the Snow

We have had a beautiful white Christmas.  It makes you just want to stay in and snuggle by the fireplace and I have done plenty of that but it is also a great time to get out and enjoy the outdoors.  The happy face you see in my workout pictures isn't just because I loved being outside.  I chose to go out when the winds were howling and the snow was pummeling my face.  Oh well.  I still did it and loved every minute of it.  So did my photographer husband in his shorts.  Giggles.  The workout is a Tabata workout.  I chose 5 different exercises.  I repeated each move 6 times.  I performed 20 seconds on and then rested 10 seconds.  My hill workout in the snow was as follows:

Sprinting Up Hill 6X

Shuffle Up Laterally 6X Right Leg Lead

Skipping Up Hill 6X

Shuffle Up Laterally 6X Left Leg Lead

Back Pedaling Up 6X

Frog Jumps Up 6X

Remember that each round is 20 seconds on 10 seconds rest.  Bundle Up and Have Fun.

Sprinting

Remember the incline of the hill doesn't have to be that steep .

Bundle Up.

If you run out of hill before your 20 seconds are up, keep running back down.

Shuffling

Move sideways up the hill.  Keep hips, toes and knees facing in the same direction.

Keep your momentum going.

The snow and wind were pummeling my face.

Skipping

Deep snow makes for some fun skipping

Drive your knees and arms upwards

Keep tall and don't fold forward at your hips


Repeat Shuffle on other side


Back Pedal

Lead with your backside

Great for your glutes and hamstrings


Frog Jumps

Squat down and then jump up hill

You don't travel very far.

Land softly and hinge at hips.

Daily Reminders

Print off this list and put it somewhere you will see it often.  Here are 10 reasons to help keep you moving.

1) Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!

2) Focus on short-term fitness goals with an emphasis on completing daily exercise.

3) Work to take your exercise to new levels of intensity.

4) Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!

5) Create an exercise schedule the day or week before instead of leaving it to chance or waiting to "find" the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!

6) Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy.

7)Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.

8) Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.

9) Subscribe to fitness magazines to keep focused on health as an overall way of life.

10) Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!

HIIT Double Ladder Workout

High Intensity Interval Training (HIIT) has been around for a while but like many things in the fitness industry, it has become a big thing. Two days ago I sent you an infographic explaining what it is. Today I am sharing a great workout. Remember that HIIT training sessions are short and sweet and shouldn't be done more than 2-3 times a week. Thanks to my great models. Even though I am the worst photographer and I have the terrible camera, they still look good. Always adequately warm up and cool down after each workout.  This workout has 7 sets of exercises with both a cardio and strength component in each set. If you are just beginning to incorporate HIIT into your workouts, you can start with fewer sets. The double ladder is this: You start out by doing your cardio move 12 times and then your strength move 1 time. Now do 11 cardio moves and 2 strength. You can see how this goes. As you do less cardio you do more strength. You will always do thirteen total exercises in each round. By the time you are done with the first set, you will have done at least 78 reps. Oh Boy. See the sets below. The description of each move is below the pictures.

Double Ladder Workout

Warm Up-Repeat each cardio move 10 times as a rehearsal effect.  Do at a moderate intensity.

Cardio #1-Squat out slow/quick jump in
Strength #1-Squat down and up/tricep kickback 2X

Cardio #2-Squat out slow/Scissor in 2X
Strength #2-Dead Lift/Straight arm extension 2X

Cardio #3-V-shape ski jumps side to side (side to side counts as one)
Strength #3-Curtsie Squats side to side with flys (side to side counts as one)

Cardio #4-Lateral tap jump over and back then jump up in middle (side to side counts as one)
Strength #4-Sump squat down with bicep curl

Cardio #5-Jump front and out jacks (Set counts as one)
Strength #5-Pull over crunches

Cardio #6-Ski twist jumps side to side (side to side counts as one)
Strength #6-Bridge with chest press

Cardio #7-Squat with alternating kick front (side to side counts as one)
Strength #7-Push Ups

Cardio #1-Squat out slow/quick jump in

Strength#1- Squat down and up/tricep kick back 1 time

Cardio #2-Jack out slow/Scissor legs in 2 times

Strength #2-Dead lift/straight arm extension 2 times

Cardio #3-V shape ski jump-Side to side counts as one

Strength #3-Curtsie Squats side to side with flys-Side to side counts as one

Cardio #4-Lateral tap over and back and then jump up in middle

Strength #4-Sumo squat down/bicep curl up

Cardio #5-Jump front and out jacks

Strength #5-Pull over crunches

Cardio #6-Ski Twist Jumps side to side

Strength #6-Bridge with Chest press

Cardio #7-Squat kick front alternating kicks

Strength #7-Push Ups

HIIT Training

I have been doing a lot of high intensity interval training (HIIT) classes.  I thought you might like this explanation of what it is.

More Health and Fitness News & Tips at Greatist.

Exercise Makes All Things Merry and Bright

Exercise makes all things Merry and Bright?  You bet your jingle bells it does.

Holiday seasons are packed with fun and excitement but they can also be full of stress, poor eating habits and even depression.  We can avoid the common headaches of the holidays by making sure we schedule in regular exercise sessions.  Exercise and happiness are directly linked.  There is real scientific evidence to support that exercise can improve conditions related to stress and anxiety. “The American Psychological Association analyzed 80 studies of exercise and depression and found that all types of exercise reduced depression to some degree.”   Exercise can benefit you in so many ways.  Just think of those benefits as extra Christmas gifts you will receive just by being active.

*        You’ll enhance your metabolism-Very important with all the extra food temptations out there.

*        You’ll reduce stress and anger-Very important when fighting for the perfect sweater on black Friday.

*        You’ll improve concentration and memory-Very important so as not to forget someone on your list.

*        You’ll increase energy levels-Very important to cover each store in the mall.

*        You’ll increase confidence and self-esteem-Very rewarding with a sense of accomplishment after each item is crossed off your list.

*        You’ll improve your immune system-Very important because many tend to share their germs as well as their gifts during the holidays

*        You’ll improve and tone your body-Very important to look good in the new swimsuit your significant other is going to give you along with your 2-week Hawaiian vacation.

*        You’ll also help prevent heart disease, type 2 diabetes and some cancers, strengthen bones, help with weight loss and weight maintenance, improve quality of sleep, improve balance, coordination and agility, reduce high blood pressure and reduce high cholesterol. 

Let the gift giving begin.  Get out there and exercise during the holidays.  The gift of longevity and health will be better than anything you’ll find under your tree.

I'm Grateful For . . . . .

November seems to be a popular month to express our gratitude and to reflect on the wonderful things we have going on in our lives.  I'm very lucky and feel blessed for all that God has given me.  It is customer appreciation week at work and a great opportunity for me to thank all those who work with me.  Click the link below.

Smilebox Blessings

My clients also took this opportunity to remember what they are thankful for.

• I'm grateful for the opportunity to make breakfast for my family and start the day being together
• I'm thankful for my beautiful, caring boys
• I'm thankful that Brandy works out with me everyday
• I am thankful to have a sweet friend that likes to have me around
• I'm grateful for my snuggley boots that are warm and comfortable but not so good for my workouts
• I'm thankful for guests that visit and also for guests that go home
• I'm thankful for heat and for a thermostat.  When I was younger I had to get up before my family and start the fire.
• I'm thankful for the advancement of knowledge and medicine that allows us to live longer
• I'm thankful for my one hour a week of me time
• I'm grateful that my son got a 3.6 GPA.  Yea
• Grateful that my BFF and her family has their power back on and the worst part of Storm Sandy is over.  They only had a tree fall on their house and damage the roof and they are all safe and OK.

More blessings to come

Don't be an Overstuffed Turkey on Thanksgiving

Who doesn't love Thanksgiving?  Almost everyone enjoys getting together for the holidays but they don't love the stuffed, full and bloated feeling they get when they overindulge. Some people consume between 3,000-5,000 calories for the big dinner.   Below are a few tips to help you stay in check with your eating.

• If you are responsible for a dish, make it a healthy one
• Drink lots of water all throughout the day
• Eat slowly and stop when you are full
• Watch your portions
• Focus on family and friends not just food
• Spend a lot of time talking not just eating
• Eat Breakfast
• Be active throughout the day
• Have plenty of vegetables around for people to munch on
• Have several healthy side dishes available
• Eat your meal earlier in the day
• There are usually many options to choose from.  Just try a bite not a full serving
• Plan fun activities that don't just center around food.

Happy Holidays