Planning Home Workouts

Have you begun to move your workouts indoors?  I know this has been the theme lately, but it is important you plan for seasons if you are going to be sucmcessful this year.

Many clients are able to workout at home, but are unsure of where to start. They buy some hand weights, maybe a video, and if they are really brave go for the infomercial special, which is often later used as a clothes rack. How can you avoid adding to your dust collection?  In a word – planning.

It is much easier for most to create an effective strength training routine at home. It can be done on a limited budget, and can be accomplished in a short amount of time. Here are the things to consider when purchasing strength training equipment for home. First, what is your goal? Are you trying to build mass or lose weight? Are you trying to maintain? Is this equipment just for emergency use on those days where getting to the gym is not possible, or is this going to be your only source of strength training? These answers will direct your purchases. If you are looking for emergency use equipment, you can get by with little or no equipment depending on your program. This is where a professional can be very handy. A good personal trainer will help you design your program around your environment and make sure you are able to meet your goals. What a great Christmas present idea, one or two sessions can keep you focused. If you have equipment handy you will have no reason to miss a workout, however if you are using your home equipment just for emergency days you’ll want to make sure you have a good plan of action on non-emergency ones because you may not have enough to be effective over a long period of time.

Are you looking to do the majority of strength training at home? This can be a wonderful way to incorporate fitness into your life. It is a great way to role model healthy living for your children, and make fitness a family priority. Although, my children do not get to use my weights, they do workout with me using the same movements and many they create as they hop from step to step, mimic me, and learn about their own bodies. They are excited and interested in movement and habits formed early have a better chance of hanging on. Remember, the biggest factor in childhood obesity is parents. Help your children fight obesity – its never too late to start.

If you decide to strength train at home consider your current level of strength. How much can you easily lift now? Again, your goals are going to be important because they will dictate the progression of exercise, which will dictate how many weights you’ll need and how heavy they should be. What kind of space will you be able to dedicate to your workouts? Do you have room for a bench or ball? Do you have storage for different sized dumbbells? Will you dig equipment out of a closet or from under a bed to actually complete a workout? This is the big question! Will you do the workout? Once you know the answer to these questions you can begin to create space and build your equipment choices for your complete home strength workout.

As you begin to contemplate your goals for health look closely at your choices. There are many options for your fitness. You just have to be willing to move!

10 Ways to Handle Office Donuts

 Many of our health sabotagers are the folks we work with. Damn those office mates! Most are well meaning. They are trying to be the good one bringing everyone Friday donuts or lunch meeting cookies and pop. However, when we are trying stay on fitness track having those extra calories around can be pretty devastating. How do you handle those well meaning office diet sabotagers?

1) Be pro active – you bring the snacks

2) Post a healthy snack list around the office – hit all the major bulletin boards when no one is looking – somebody is bound to notice.

3) Enlist co-workers in a weight-loss or other fitness challenge – then you are all working toward the same goal

4) Keep healthy snacks in your desk drawers – make ’em good and tasty otherwise you are bound to reach for the sweet treats!

5) Tactfully ask the person responsible for the breakfast, lunch, snack, or dinner meeting food to include some healthy treats – be ready with #1 when they ask what types of foods you are looking for.

6) Propose an office wide policy to serve healthy options – people are more productive when they’ve eating something healthy than when they’ve carbo loaded on empty calories and sugar.

7) Ask your boss to sponsor workout incentives – people who workout are more likely to seek out healthy food choices. Bonus for the Boss – companies who have created a workout /  exercise program report fewer absentee days, greater productivity, and better employee morale from those who participate.

8) Ask the vending machine supplier to add a few healthy choices in the machine

9) Quit walking by the break room until all the donuts are gone

10) Remember – your fitness is your responsibility. Take accountability for what you feed yourself. What you eat is no one else’s responsibility but yours.

Getting Back on The Fitness Wagon … Again

I fell off. I started getting zoned into doing everything but exercise. And what happened? I started to feel crappy. I had headaches, backaches, felt bloated, and tired. Here’s what I did.

First, I took a hard look at my schedule. What was I really doing during my waking hours? Was I spending my time doing things I wanted to do, or was I spending my time doing things I thought I had to do? Now the argument I have too much to do and I have to do it all doesn’t work so well for me. I usually find that I may think I have a ton to do but when I break it down into actual needs I can usually find things I can let go of.

It takes me time to change. I have to give myself space. Space to think about what my life will be like if I put this exercise activity on my to do list. It usually takes me about three weeks to implement a new behavior – longer if I beat myself up over it. So I have learned to start thinking like a fitness everyday person even if I am not. This allows me to prepare both myself and those around me for the changes I will need to make. I don’t exist in a vacuum so it is important for me to think through my schedule changes so I can better prepare my family and friends.

Finally, I have to follow through. So for all my analyzing and all my space honoring my timeline for change when it comes down to it – I have to do it. I am the one who puts on my workout shoes and gets the exercise done. And usually, I am much better for it!

Staying Motivated To Exercise

Staying motivated to exercise can be a challenge. Last week my kids started school and this week they all start soccer. Just thinking about the running makes me tired, and its only going to become more intense in the next few weeks. So I have to be ready to keep exercising or I’ll never reach my goals. Here are some ideas to keep you motivated, too.

Schedule your exercise just like you would any other appointment. This will help you begin to see your workouts as another part of your day instead of something extra you have to do.

Find a workout buddy – I don’t always get to workout with my two favorite workout friends but just chatting about it re-energizes me to keep going.

Write down your fitness goals. This can help create more concrete ideas surrounding what you want and what you are willing to do to get it. Once you’ve written it down cut out pictures that help you visualize your goals. Paste your goal sheets everywhere you’ll see them each day – the car, office, your closet, bathroom, on the fridge – you get the picture.

Commit to yourself. You are worth the time and effort. Delegate household chores where you can and drop to-do items that are not necessary. Sometimes we just do things because we always have or think we need to. It may be that it is an old need and is no longer serving you now. Take an honest look at your schedule and clean it up to create time for the things you really want in your life now.

5 Ways to Find More Me Time

As you begin to take more time for yourself it can be hard to chose what to do without feeling guilt or even shame and selfish. So here are some ideas to help you take time for you and drop the negative feelings that may have long standing places in your psyche. Remember when you feel good you will pass those feelings onto to those you love.

1) Wake up slowly – read, drink a cup of coffee or tea, enjoy the quiet of your home before any chaos of getting ready for a school or work day. It doesn’t have to be a long period just quiet.
2) Do Yoga – or simple stretches and tune into your body and how it feels in the moment
3) Exercise – even if its just taking the dog for a walk
4) Hike – or get out in nature and follow her rhythms. I like to kayak or float this time of year and let the water be the guide to my speed. I make a conscious choice to go only as fast as the river flows.
5) Take a bath or spend some time at your private “home spa” – pick some treatments you would like at the day spa and do them at home in the privacy (and quiet) of your own home.

Taking Time For You is Not a Luxury

When you feel good you are better able to care for others, however I meet many people who feel like taking time for themselves is cheating. Honestly, that’s not the case.

You can’t help others if you are wiped out. Be it from work, school, home life, or an illness if you are overwhelmed your ability to help those you care most about can be compromised. Instead schedule time for you everyday. During this time do something that re-energize you. Maybe its a walk, reading, cooking (for fun not because you have to), a bath, time with friends, or other activity that allows you to “get lost” for a short period of time and regroup.

It doesn’t have to be a long personal session but it should be something you enjoy doing and it shouldn’t be something you feel like you have to do – no matter how much it might be good for you.

Take Your Workout To The Park – Workout Outside

This is the time of year to get out and to the park. This is my favorite time of day. I load up the kids, pack a book on tape if I think there is the slightest chance they may fall asleep during the walk, and make our way down to the local playground. My eight – six – and four year olds are excited and I’ll be crossing workout off my to-do list. Yep, I will be moving too. This isn’t time for me to sit on a bench and read, talk, or yawn wondering how many more times the slide can produce such a gleeful sound. Why should I wonder…why not find out?

In my line of work I repeatedly hear, “I’m just too busy to spend time working out.” We’ve all heard obesity is on the rise. Childhood obesity is steadily climbing, and is a risk factor in many diseases. According to the University of California, Irvine Medical Center, Type II diabetes is on the rise in children. “Known as “adult onset” diabetes because it usually affects people over 50, the disease is afflicting children as young as 4”, for many Type II diabetes is linked closely to obesity and inactivity. Fortunately, obesity in most cases is preventable, but yields enormous health risks if left unattended, and people aren’t listening. They continue to blame someone else for the extra weight they are packing around; just look at the newest trend in lawsuits and petitions to claim obesity as a disease along the lines of AIDS. Instead we can change our lives. We have the power to create a better quality of life just by moving our bodies.
So, next time you make a trip to the park, play with your kids, run, jump, pull-up! Research shows a correlation between parent-child activity behaviors. Study after study show links between parent activity levels and their children’s activity levels. Being active is not only going to benefit you, it will directly influence your child’s attitudes about activity and their lifestyle choices for the rest of their life. If that isn’t reason to move, I don’t know what is.

Check out my Youtube Channel for ideas on home exercises. Then adapt them to your park setting.

Next time you visit the park,(children optional); try these moves:

General Guidelines:

Pay attention to the muscles you are working. Exhale as you complete the exertion or work phase of the movement, and keep proper alignment. Maintain core (abdominal and back) strength to protect your spine as you work, and lastly have a great time – your kids won’t be the only ones begging to head for the park once you’ve become a player, too.

Lower Body:

Entire Lower Body~

Determine the approximate distance you’ll be walking to get to the playground. Divide that number into six sections. Begin by walking one section. Follow that with walking lunges for one section, repeat until you’ve reached the park. If your sections are large, do 10 walking lunges at a time, rest by walking, do 10 more, repeat until you’ve completed the section.

*Safety Notes: If you are a beginner, wait until you’ve reached the playground and perform lunges while holding a bar for stability until you are confident in your form. More advanced practitioners begin by practicing while standing still. To avoid overstressing the knee, keep your knee over your ankle. This is more difficult while moving forward. Tip: Pick up your toes while practicing to get the correct position. You’ll get the bonus of balance practice, too. Once you are able to do a correct lunge standing still, practice moving slowly in a forward direction keeping the knee over the ankle.

Center your weight over both legs and keep your shoulders over your hips. Go down only as low as you can while maintaining good form. Keep your head and chest up, and keep your back knee off the ground.

Hamstrings~

Run with your children. This can take the shape of a game or whatever they are doing, let them lead you. Try this variation while you run, kick you heels toward your buttocks while keeping your knees close together. This will help you focus on the hamstrings plus run slower letting the kids win one!

Quadriceps~

Another variation on the run, one your kids will love, running backwards. Aim to keep the shoulders over your hips, as you move backwards bring the leg out, extending from the knee. Try to move slower and focus on the quads as the leg extends. To add more intensity lower your body into a moving squat as you slowly move backwards.

*Safety note: Never completely lock out a joint during a regular workout. 95% extension of a joint will protect your joints and allow you to move through full range of motion. Remember to keep the knee over the ankle. Pick your toes up to help you find the correct position, and make sure you are able to maintain it while moving before beginning advanced movement.

Abductors & Adductors~

The kids will love this one. You may remember karaoke from grade school gym class, but never knew you were working on so many things as you performed this drill, did you?

Begin moving sideways by bringing the feet together. Alternate crossing one in front of the other. Again, center your weight and focus on the muscles you are working, inner and outer thighs. Repeat with the other side leading.

Bonus: When you cross the midline of your body you are causing both sides of your brain to cooperate and are building coordination.

Calves~

My personal favorite muscle to say, gastrocnemius, can be effectively worked as you move up the stairs to the slide. On each step pause to do a calf raise. You can lift with both feet or more advanced, one foot at a time. Step on the edge of the stair; push up onto your toe. Then complete the move by bringing your heel back in line with your toes.

Upper Body:

Chest~

The good ole fashioned push-up is here. Find an elevated surface: Stairs, ledge, bar, etc. Standing, place the wrists in-line with the shoulders and extend the elbow. Bend the elbow and lower the chest towards the hands. Breathe out as you extend the arms back to the starting position. Get the kids to do them with you. Work up to ten.

Safety Note: Stabilize the core to protect the back. You will be ready to move into a more advanced exercise when you can complete 10 in good form. The more horizontal you are, the more advanced the move. Remember small is still good – better than big motion, bad form. The spine should stay long and natural.

Back & Biceps~

Everyone’s favorite – the pull-up. The playground is a great place to pull-up, there are lots of bars at different heights…ok no cheating with all your weight on your feet! Find a bar at an accommodating height. You don’t have to be straight up and down. Begin with a lower bar where your body is at an angle underneath. Grab the bar and pull your upper-body to your hands. The more advanced you are the higher the bar. Once you are completely up right use your feet only for balance or cross you ankles and bend your knees to pick your feet off the ground. See who can do more, you or the kids.

Shoulders, Triceps, & Biceps~

Get the little ones involved – let them be the weight! Depending on the size of your child they may be just what the trainer ordered. With your feet shoulder width apart and your knees soft, stabilize your core. Position your hands firmly under their arms and slowly lift your child off the ground. Keep your elbows and child close to your body as you bring your hands towards your shoulders, once you’ve given your child a kiss, extend your arms up and lift them over your head. Again, keep them close to your body. Their feet should dangle in front of your face.

Safety Note: Be careful with the child! A slow movement is required to keep the body in alignment and not use momentum to get the weight over your head. Do not strain your back as you reach up – it is easy to arch back to support the weight – remember good form first.

If you child is too big or doesn’t want to cooperate pack along some hand weights or find two rocks – pebbles don’t count, but make sure the weight (child or not) is accommodating to you. You should be able to perform 10 lifts with good form – if you can do more add more weight.

Triceps~

Back to the stairs, find a low stair and sit on the edge. Position your feet out in front of you – the further you move them away the harder the movement will be. Place you hands directly under your shoulders next to your hips. Slide your buttocks forward and lower straight down until the elbows and shoulders are in a line. Finish by pressing up into the starting position. Aim for 10.

Core Strength~

The swing set is calling your name. Begin by swinging. As you move higher into the air use your abdominals to pump your legs. Add variations: Curl into a ball at the top of the movement – bring the shoulders and knees together. Bring the knees to one side and alternate for an oblique crunch. To build back strength, add a slight back extension as you move yourself higher into the air.

Safety Note: Pay close attention to your body and alignment during these activities. It sounds easy, but adding the mental element will enhance your muscle activity making it an exercise rather than just movement. Exhale as you crunch in.

Most importantly remember to have fun! Move with your kids and they will learn to love moving on their own.

References:

http://www.cdc.gov/diabetes/projects/cda2.htm

Warn, Ed.D., FACSM, Dianne. “Getting Kids Active Begins at Home.” Fit Society. Quarterly Publication of the American College of Sports Medicine. (Fall 2001): 1,6 http://www.acsm.org/pdf/fitsc401.pdf

http://www.ucihealth.com/News/UCI%20Health/Fall02Diabetes.htm

Failing To Success

Have you ever experienced sighs, rolling of eyes, or underhanded “not again” comments when you announce to those closest to you that you are embarking on a new fitness goal? Well, take note.

When trying to form a new lifestyle it is important to go after your dreams. Some dreams may be weird, or hard, or nearly impossible, and those that know you best, know it will be a rough, if not, wild ride before you are done, but do it anyway, and for god’s sake quit listening to them! I am not suggesting you quit your day job, move to a faraway land, and forgo all responsibilities.
If you are dealing with a friend or family member who is working hard toward a goal and failing, or if you are the friend who continually tries, but are having trouble getting it off the ground over and over, take note. Failing is reaching for success.

By repeating an activity even if it seems we are not reaching our goals, we are creating pathways in the brain that reinforce our goal. These pathways become stronger the more they are used and soon it becomes second nature.

Today look back and take stock of the failures you’ve had. Can you see a pattern? Can you see progress (remember to look at the big picture)? Can you see where you may need work? If these questions seem daunting, hire a professional in whatever area you are working to change who can help you sort through your ideas.

Once you’ve got your track record you can limit your obstacles based on past experience, draw new confidence based on what you have been able to overcome, and begin again armed and ready when your best buddy rolls their eyes and exclaims, “Not again!”