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Motion is Life ~ 10 Minute Fat-Burning Work Out!

August 23, 2010 By Dr. Mom Online Leave a Comment

I spent several hours sitting at the computer yesterday. Not fun. My body does not enjoy sitting for extended periods!

Before that, I spent several hours cleaning, doing laundry, and various other domestic projects. Not so much fun either!

By the early evening, I clearly heard the dock calling my name. The sun was out… the temperature was just perfect! I had another project I could work on down there, I was thinking!

But, that would mean sitting again… and being sedentary.

Couldn’t do it.

I decided to do a super turbo 10 minute work out, just to get my body moving and the juices flowing again! I didn’t want to take the time to do a longer work out… because I’d miss the quality dock time with my hubby!

I didn’t even go upstairs to our work out room… just cranked this out with my body weight only. Super fast-paced, but still focused on full range of motion and good technique.

So, here’s the 10 minute work out:

50 alternating lunges

50 push-ups

50 wide-stance squats with arms straight overhead

25 dips on one leg

50 Bulgarian split squats with rear foot up on chair

25 dips on other leg

50 Bulgarian split squats with other leg on chair

50 Pilates-type leg raises/pike position (arms stretched overhead, legs stretched out… then legs raise and upper body raises so that hands and feet touch overhead)

It was a good little mix in my exercise routine. I’m glad I did it! Was it the best or most intense work out ever? Nah. But it sure was better than nothing and it was certainly good enough to work up a good sweat!

(That glass of wine on the dock felt even better afterward!)

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: burn fat, Exercise, fat burning, resistance training, work out

Sizzlin’ Summer Savings to Help You Shed Those Excess Pounds of Fat!!

July 23, 2010 By Dr. Mom Online Leave a Comment

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I sent this email out to my email subscribers earlier today… so I thought I’d share it here, as well… just in case any of you might be interested in achieving better health and a better body to go along with it!! ; )

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Filed Under: Healthy & Permanent Weight Loss and Fat Loss, Product Reviews and Recommendations Tagged With: burn fat, healthy lifestyle, permanent weight loss, weight loss

The Obesity Epidemic ~ It’s Worse Than I Thought.

June 20, 2010 By Dr. Mom Online Leave a Comment

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Last weekend, our family headed out across the state on a quick little adventure. Truth be known, it was a trip to reward our daughter’s Brownies troop for selling so many cookies earlier this year. While I’m proud of the entrepreneurial spirit such an effort requires, I can’t help but cringe about the product they’re selling! I’ve often wondered just how much these famous cookies have contributed to weight gain across America in recent years!

Don’t worry, for the most part, I keep my mouth shut about this to my daughter! I want her to reap the positive benefits of being part of this fantastic organization while I try to minimize the collateral damage!

Anyhow, last weekend was an eye-opener. Not a good one.

Let me start by saying that our town is not one that you’ve seen gracing the top of any “Healthiest Places to Live” list! Nope. When you stroll through town on a summer night, or head out to a restaurant, or shop in the town’s mega store, it’s clear that we’re falling short regarding our health… especially when it comes to body weight.

BUT, nothing could have prepared me for what I saw on our trip.

Although it was only 3 hours from where we live, I was shocked by the dramatic differences in body composition I witnessed in countless people that weekend. Time and time again – at the hotel, the restaurant, walking around town, at the swimming pool and at the amusement park – we saw multiple generations of families who were dangerously obese.

I’ve never seen anything like it.

One night, we took the kids swimming at the hotel pool before bedtime. The pool and pool deck quickly filled up with other guests who were apparently thinking the same thing! Before long, this tiny pool area had 25 or more people of all ages in it.

I watched. I witnessed. I didn’t say anything.

I’ve never, ever seen so much obesity in one place… ever. Maybe it was the fact that there was only one family there who wasn’t considered clinically or morbidly obese that made it seem so obvious and so overwhelming. Babies, children, teenagers, young adults, parents and grandparents… ALL significantly obese.

Let me be perfectly clear: I don’t judge anyone because of their weight. I wasn’t looking ‘down’ upon these people in any way. I hope you know me better than that. It simply made me incredibly sad and physically ill. I wanted to cry. I wanted to throw up. I’ve never felt such a visceral reaction to someone else’s loss of health like this… with the exception of watching my mom die.

I realized how catastrophic our obesity epidemic really is. I realized, especially after witnessing what so many of these families were eating, that they really just don’t know. To a large extent, it’s not their fault. Toxic, garbage food is cheap, readily available, and artificially enhanced so that it tastes too good not to eat. Kids don’t argue about eating it… everyone’s happy. How can we stand a chance?! It’s ‘easier’ to make UNhealthy choices than to proactively make healthy ones. Commercials lead us to believe it’s all good… and that there are always drugs we can take if we get too sick or feel too many symptoms. Perfect.

I realized that I’ve got to work a LOT harder to help more people. I realized how enormous the battle against childhood obesity, adult obesity and chronic illness really is.

It was ironic, being there last weekend “celebrating” the fact that so many cookies were sold. Yes, we had a fantastic time as a family, and yes, the kids had a fantastic time with the other kids. But, it was certainly sobering as well.

It’s not just about our weight, by the way. Being overweight is an indication of a lack of health. That’s what worries me the MOST.

Thankfully, a healthier body weight is the natural by-product of making healthier choices overall. EVERY healthy choice we make adds up over time. I talk about this extensively in my book and implementation program, “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds… The Last Weight Loss Solution You’ll Ever Need!”

I wish I had a few hundred copies to pass around last weekend. All the diets, work outs and weight loss gimmicks in the world won’t help if you don’t understand the core principles of achieving better health.

No matter how ‘bad’ things may seem right now with your health or your weight, the only way out of this mess is to build better health… one choice at a time! It’s the only hope we’ve got.

Filed Under: General Health and Well Being, Healthy & Permanent Weight Loss and Fat Loss Tagged With: burn fat, childhood obesity, healthy food, lose weight, natural weight loss, Nutrition

Motion is Life ~ Fat Burning Resistance Training and (Just Enjoyable) Cardio!

June 17, 2010 By Dr. Mom Online Leave a Comment

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Yesterday was a running day. I probably *should* have done a high-intensity fat- burning work out with sprinting intervals… but when I’ve got the opportunity, I love heading out for a longer, moderate-intensity run. It was such a nice day for a run… couldn’t resist! Birds chirping, butterflies everywhere, deer doing deer things… nice!
I did 5.5 miles.

This morning was a resistance training or weight training work out.

Remember, it’s the building of lean muscle mass that revs up our Resting Metabolic Rate and allows us to burn more fat. Resistance training is more effective at burning fat in the long run than endurance-based cardio is.
(If you’d like the complete explanation of that nifty little concept, I describe it in greater detail in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds… The Last Weight Loss Solution You’ll Ever Need!”)

The work out:

20 Bulgarian split squats with 2 x 25 lbs. dumbbells, front foot on Bosu ball & rear foot up on chair
20 dead lifts with 2 x 35 lbs. db’s, standing on balance disc
12 overhead shoulder presses, 2 x 25 lbs. db’s
20 split squats on other side
10 alternating middle/side squats w/ 2 x 25 lb. db’s on shoulders (middle squat on round side of Bosu, then one leg down to side for side squat, squat in middle again, one leg down for side squat on other side)
20 chest presses (10 palms in, 10 palms front) with 2 x 25 lbs. db’s, lying on exercise ball
25 ‘wide’ squats with 2 x 35 lbs. db’s on shoulders
15 lateral shoulder raises w/ 2 x 15 lbs. db’s, kneeling on ball
22 2-arm full rows with heavy resistance band, sitting on Bosu ball
50 Bosu ‘scoots’ with medicine ball – basically ‘skipping’ over top of Bosu doing a side to side lunge off the side.
30 1-leg glute/hamstring curls, lying on back, one leg extended out on top of exercise ball, pull ball in toward bum (contracting hams and glutes), extend leg back out in front. Other leg straight up in air during movement.
Abs: 25 foot to hand overhead ball passes
30 glute/ham curls on other leg
Abs:20 full sitting twists with 35 lbs. db on chest
Abs: 30 jack knives with exercise ball

Total time: 30 minutes. Good sweat.

I’m planning on taking the kids out for some cycling and ‘hiking’ later this afternoon… and probably some trampoline giggle time, too! Mixing it up and keeping things fresh is certainly part of creating a healthier lifestyle, AND a happier one!

Filed Under: Exercise, Healthy & Permanent Weight Loss and Fat Loss Tagged With: burn calories, burn fat, cardio, Exercise, natural weight loss, resistance training, running, work out

Motion is Life ~ Cardio, Intervals, & Resistance Training Work Outs

June 8, 2010 By Dr. Mom Online 2 Comments

Guinness the Great

Here’s the low-down on exercise and movement for the past few days:

Each day continues to start with 10-20 minutes of stretching and spinal hygiene, and occasionally some calisthenics.

Friday:
Went out for a 5 mile run.
Jumped on the trampoline with the kids for over an HOUR! Now THAT was a blast! (My legs were still wobbly the next day!)

Saturday:
Took the day off (other than a 20-minute routine to start the morning). Today we lost our best pal, Guinness. My heart was absolutely not into “formal” exercise today.

Sunday:
S-l-o-w 4.5 mile run. I was having some back pain issues during the run, so I kept it at a slower, easier, comfortable pace. It wasn’t the *most* effective run for fat burning and calorie burning… but I’m OK with that. Thankfully, being consistent with a variety of movement overall is the key to natural weight loss! I was just too sad, sad, sad on this day. Miss my buddy.

Monday:
Intervals day. Man, I had a GREAT work out today! I went out just after sunrise and did some intervals of hill sprints. I did an easy 1 mile run to “the spot”. Then I did 45-55 seconds sprints up the hill. Jogged back down. I did 5 of those, then ran the mile home. I think I was gone for about 1/2 an hour… forgot to check. My legs are feeling it today – love that!

Today:
Resistance training work out early this morning.

50 alternating lunges onto Bosu ball w/ ‘pop up’ to come back up, holding medicine ball
20 alternating push-ups – side to side off of Bosu ball
16 bent over 2-arm rows w/ 2 x 25 lb. dumbbells, on Bosu ball
16 wide biceps curls w/ 2 x 15 lb. db’s
12 triceps French press (ea. side) w/ 25 lb. db’s
15 deep squats on flat side of Bosu w/ 2 x 25 lb. db’s on shoulders
20 chest presses w/ 2 x 25 lb. db’s while lying on exercise ball, 10 w/ palms facing front, 10 w/ palms turned in
15 (each side) 1-arm rows w/ 35 lb. db, standing in (forward bending) lunge pose
10 overhead shoulder presses w/ 2 x 25 lb. db’s
20 dead lifts w/ 2 x 35 lb. db’s
20 lateral shoulder raises w/ 2 x 15lb. db’s, 10 while kneeling one knee on balance ball, 10 on the other knee
15 wide-stance squats w/ 2 x 35 lb. db’s on shoulders
15 (ea. side) biceps concentration curls w/ 40 lb. cables on Bowflex
16 (ea. side) overhead triceps press w/ 15 lb. db, lying over exercise ball
25 hamstring/glutes curls on exercise ball
Abs: 20 ball pass w/ exercise ball (lying on floor start w/ ball between feet, lift legs up toward head, grab ball with hands, as legs lower to floor, hands continue to reach overhead, then reverse to come back down)
20 twisting sit-ups w/ 35 lb. db. on chest
30 jack knives on exercise ball

Total time: approx. 35 minutes, maybe 30.

If you like this post, check out this recent article I wrote about Exercise & Movement for Better Health.

Motion is Life ~ Cardio and Resistance Work Outs

June 3, 2010 By Dr. Mom Online Leave a Comment

images running

Yesterday was a running day. I don’t always look too forward to heading OUT in the rain… but that always changes once I actually get going! It was such a nice, peaceful run… the rain was making everything smell so good and look so nice. It helped me totally relax into a nice pace… that I had to snap out of once I realized I needed to get back home and get to work!! It was a 6.5 mile run. I would have liked to have gone further, taking advantage of all body parts feeling good! Ah well… there’s always another time.

Today was a resistance training/weight training day. I’ve still not found my ‘groove’ with these early morning work outs. They seem to take longer than when I used to do the same type of routine later in the day… when I wasn’t worried about waking anyone up! They’re not as intense, either. Most of the “power moves” I like to do the most are a tad on the loud side, so I don’t do nearly as many since my schedule changed. I’ll figure it out. Maybe it’s just ME that’s not all that intense or powerful at 5am when I haven’t gotten enough sleep!

So, although these work outs aren’t as intense as previous ones, and they’re most likely not resulting in the same amount of fat burning metabolism, I’m focusing on the positive! They still build lean muscle and therefore still help my body stay healthy and shed some fat (just not AS much!!). The running burns lots of calories DURING the run… just not for as long after the run. That’s what interval training (“burst” training) accomplishes in a much more effective way.

Anyhow… the work out from earlier this morning:

20 squats on round side of Bosu, 2 x 25 lbs. dumbbells on shoulders
12 2-arm rows standing on Bosu ball, 2 x 25 lbs. db’s
15 chest press lying on Bosu, 2 x 25 lbs. db’s
20 Bulgarian split squats (front foot on Bosu ball, rear foot up on chair – then do lunges) 2 x 25 lb. db’s
15 lateral shoulder raises with 2 x 15 lbs. db’s, kneeling on Bosu ball
(20 split squats on other side)
16 chin-ups
16 dead lifts with 2 x 35 lbs. db’s, standing on balance disc
15 combination biceps curls into overhead press with 2 x 15 lbs. db’s, while holding deep, wide squat position
12 triceps French presses (each side) with 25 lbs. db
20 1-leg side squat with 2 x 35 lbs. db’s on shoulders (1 leg up on chair to the side, then squat)
20 push-ups with hands on a medicine ball
(repeat 20 1-leg squats on other side)
Abs: On the Bosu ball – 50 butterfly crunches into a sit, 35 obliques crunches on each side
25 pelvic lifts with medicine ball between knees

Total time: 30 minutes or so… not really sure!

For lots more fat-burning and health-enhancing exercise tips and examples of routines, you can check out my latest book “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. I teach you how to tie it all together… even in the busiest of schedules!

Motion is Life ~ Recent Work Outs (Resistance, Cardio & More!)

May 27, 2010 By Dr. Mom Online Leave a Comment

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In addition to daily spinal hygiene exercises (stretching, postural exercises, proprioceptive exercises, etc.), this week’s “official” work outs have looked like this…

Monday: Some resistance, some cardio and intervals

I decided to break some of my “rules” this week and mix things up a bit. I did a mini 10-12 minute work out that was only focused on biceps, triceps, shoulders and abs. I did 2 sets of 2 different exercises for each muscle group. e.g. for biceps I did 2 sets of 2 different types of curls.

Exercising isolated muscle groups this way isn’t the best way to burn fat, but it still builds lean muscle and does a peachy job toning us up. I wanted to try doing only the “bigger” exercises in my morning work outs on Tuesdays and Thursdays for a different effect on my metabolism this week.

After the arms/shoulders/abs routine I went out for a 40 minute bike ride – I increased intensity on the incline of all the hills by standing and “sprinting” in order to accomplish an intervals effect.

Tuesday: Resistance training

20 squats on flat side of Bosu ball with 2 x 25 lbs. dumbbells on shoulders
15 2-arm rows on flat side of Bosu with 2 x 25 lb. db’s
15 chest presses with 2 x 25 lb. db’s, lying on Bosu ball
20 Bulgarian split squats with 2 x 25 lb. db’s, front foot on Bosu ball, rear foot up on chair
(20 on other side)
20 reverse flyes with 2 x 15 lb. db’s, standing on balance disc
20 chest flyes with 2 x 15 lbs. db’s on Bosu ball
20 dead lifts off bench with 2 x 35 lb. db’s
abs: 20 sits with a twist with 35 lb. db on chest, 25 jack knives on exercise ball
25 1-leg side squat with 2 x 35 lbs. db’s on shoulders, 1 leg on chair
(repeat on other side)

Total time: 26 minutes

Wednesday: some resistance and cardio/intervals

My exercise this day was very similar to Monday. I did a short biceps, triceps, shoulders work out: 2 exercises per muscle group, 2 sets of each exercise.
Then I headed out for a bike ride. It was 45 minutes – I did the “power up” on the inclines of hills again for more of a fat-burning intervals effect… I was seriously spent after this ride!

This morning’s work out:

21 squats on round side of Bosu ball with 2 x 25 lb. dumbbells (I think I was going for 25, then decided my legs were pretty pooped!)
20 2-arm rows with resistance band, sitting on ball
25 decline push-ups, feet on chair, hands on flat side of Bosu ball
40 alternaing lunges onto Bosu ball with 2 x 25 lb. db’s
20 1-arm rows with 25 lb. db, front foot on Bosu ball holding lunge position
(repeat on other side)
20 chest presses with 2 x 25 lb. db’s, lying on ball, 10 with palms forward, 10 with palms facing in
Abs: 25 front full sits on Bosu ball, 30 ea. side crunches
25 Bulgarian split squats (front leg on Bosu ball, rear leg raised on chair – 1-legged lunges, essentially) with 2 x 25 lb. db’s
20 bent-over reverse flyes with 2 x 15 lb. db’s, standing on Bosu ball
25 split squats on other leg
25 decline push-ups onto Bosu again
35 squats on flat side of Bosu ball, holding medicine ball out in front
30 2-leg hamstring curls/”glute tucks” with exercise ball
Abs: 30 leg lifts, holding exercise ball b/w feet, pelvic lift at the ‘top’
20 1-leg hamstring curls/glute tucks on each side

Total time: 30 minutes

If you like getting some ideas for exercise routines and tying it all together, check out this previous exercise article: Click Here!

Fat Loss and Weight Loss Myths ~ Cardio Exercise

April 24, 2010 By Dr. Mom Online 1 Comment

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Fat loss/weight loss Myth:

Long-duration, steady-state cardiovascular exercise – like jogging, walking, etc. – is the best form of cardio exercise for weight loss.

Truth:

Nope. Not so.

Shorter-duration, interval training with bursts of high-intensity activity followed by short recovery periods is FAR more effective at shedding excess body fat.

Those longer, steady work outs might burn more calories DURING the actual work out itself… BUT, the shorter and higher intensity work outs burn more fat in the long run… long after your work out is done.

What does this mean for your work outs?

As far as your fat burning efforts are concerned, rather than going out for a long walk or jog (45 or 60 minutes, or so), you’d be better off doing a shorter work out with bursts of high intensity that is more in the neighborhood of 10-20 minutes, depending on your intensity level and recovery time. You can do sprints or hill running or stair climbing or squat jumps… anything that challenges you to work very hard for a short period of time.

How long and how many bursts?

You might focus on working your way up to 60 seconds of “burst”, followed by a minute or two of recovery. Then repeat a few times – many experts say that you only need to do a 60-seconds burst about 4 or 5 times for some highly effective fat burning for hours afterward. You can certainly mix it up and still get great results – you can do a few more repetitions of 30 seconds bursts and shorter recovery, and so on.

However, as far as your overall health and wellness is concerned, you’d be better off incorporating some interval cardio training AND some more traditional endurance cardio as well.

Your health soars when you provide a variety of movement options: endurance, power, speed, agility, flexibility, balance, proprioception, strength, and so on.

A couple of high-intensity “cardio” work outs (it’s actually more anaerobic than aerobic in nature) each week is a fabulous boost to your weight loss and fat burning efforts!

We’ll talk about the Myths associated with resistance training (weight training) in an upcoming article.

If you found this article helpful, you might also enjoy this one… Click Here to Read.

Motion is Life ~ The Key Ingredient of Fat-Burning Work Outs

March 31, 2010 By Dr. Mom Online Leave a Comment

Copy of P1050300

The last time I posted about exercise, I was going to be heading out for a run later that day, still feeling a bit hesitant about my knee injury. Good news – 5 miles and no knee problems during the run! The run felt good and had a nice quick pace to it. The knee is definitely still not right, but I’ll take what I can get.

Just to get you caught up, the day after that I did a resistance training work out, followed by another run the day after that. That run was not so great. I’m not sure if I was mentally or physically exhausted, but it ended up being an “interval” type run only because I stopped to walk a few times!

I took a day off to let my body recover from either some serious toxicity that I encountered, or an alien life form that had temporarily invaded my body! The day after that, I just did some gentle yoga and went for a long walk.

Then, I got back to the fat-burning work outs. What makes a work out a fat burning work out? The key ingredient is the work out’s ability to increase your Resting Metabolic Rate (RMR) following exercise. This causes you to burn fat and calories LONG after your work out is done.

What makes your RMR increase is the breakdown and re-building of muscle. So, the more your work out challenges your muscles, the more likely it is to increase your RMR the most effectively.

This is why resistance training is so critical to your fat loss efforts. Moving a challenging weight through a range of motion breaks down muscle tissue, which is later rebuilt. This is also why interval training, especially high-intensity interval training (“burst” training), is key. There’s metabolic magic in those short recovery periods following each “burst” or exertion.

The length of the burst and the length of the recovery period can vary. Some “experts” say the bursts should be about a minute or more, while others say shorter. Some say to recover only for a few seconds, while others say 2 or 3 minutes until you can go full-out again. I don’t worry too much about conflicting opinions when they all have a little bit of “right” in them! I just mix it up and do a little bit of everything.

When we do high-intensity training like this, we don’t need to work out for long durations of time. Yes, long and steady work outs do burn a lot of calories. But to burn the most calories and fat for the other 23 hours of your day, shorter and more intense work outs are generally the best.

Actually, as you can figure out from reading my exercise posts, the best choice of all when it comes to exercise is to mix it up and add lots of variety. Some shorter, high-intensity burst training along with some longer, endurance-based training. It’s ALL good.

A couple of days ago, I headed out for a sprinting session:

I did an easy 1/2 mile run to my sprinting location, then, 5 full-out (for me!) sprints for approximately 50-60 seconds followed by 2 or 3 minutes recovery (light jogging &/or walking), then another easy run for the 1/2 mile home… on rubber legs!

Yesterday was resistance training day. I decided to make it a “power work out” by adding lots of high-intensity, ballistic-type moves. Judging by the feel of my glutes, legs, arms… well, heck… EVERYTHING today, it was a pretty darn good work out!

This is going to look long, but it wasn’t. It’s just because I didn’t repeat any sets of anything. The full work out was around 1/2 hour.

3 minutes of high-speed, full range of motion, cross-body punching variations
50 high-speed roundhouse kicks each side
20 push-ups/knee tuck combo move
25 fast wide knee-tuck vertical jumps
90 seconds ‘speed skaters’
20 push-ups/wide knee tucks
50 swivel kicks over high-back chair (each side)
50 alternating lunges onto Bosu ball with medicine ball held overhead
30 side lunges onto Bosu (each side) with med. ball in front
15 bilateral biceps curls w/ 2x 15 lb. db’s, in recumbent position on Bosu ball
15 (each side) triceps presses with 15 lb. db while lying supine over exercise ball
20 bilateral shoulder raises with 2 x 15 lb. db’s while kneeling on Bosu ball
50 squats on round side of Bosu ball with med. ball held out in front
20 burpees and high-knee running in place – 1 minute each
50 alternating lunges
20 biceps curls (each side) with 30 lb. cables on Bowflex
20 triceps kickbacks (ea. side) with 30 lb. BF cables
15 ‘cross body’ 1/2 flye-like move (ea. side) with 25 lb. BF cable, kneeling on Bosu ball – starting with R arm straight out to R side at shoulder height holding cable, keeping it straight, bring it across to front and as far to L side as possible
15 external rotator presses (each side) with 20 lb. BF cable, kneeling on Bosu ball
20 one-arm rows (each side) with 50 lb. BF cables
abs: 20 full sit-ups with a twist, holding 35 lb. db on chest; 20 sit-ups with alternating leg raises with 35 lb. db on chest, 25 jack-knives on exercise ball
50 squats on flat side of Bosu ball with med. ball in front
12 two-arm biceps curls with 35 lb. db
20 lateral shoulder raises with 2 x 15 lb. db’s, 10 standing on one leg, 10 on the other leg
8 slow pull-ups with feet crossed in back

Holy cow. I was whipped after this! What a great work out!

I took my son and the pooch out for a ‘power’ walk right after this – pushing the human in the jogging stroller. Great day for burning fat!

If you like some of the ideas from this post, you might also enjoy:

http://drmomonline.com/exercise/motion-is-life-fitting-in-exercise-with-busy-schedules-and-injuries/

Know someone who’s trying to shape up, shed fat, and get healthy? Please share this and any other article you find here on the site, AND feel free to send them to “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” … the last weight loss solution you’ll ever need!

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Filed Under: Healthy & Permanent Weight Loss and Fat Loss Tagged With: burn fat, cardio, Exercise, weight training

Motion is Life ~ Fitting in Exercise with Busy Schedules and Injuries

March 24, 2010 By Dr. Mom Online 2 Comments

Duuude... we're like totally headin' to the beach!

Nope, I haven’t give up on the “health thing”, in case you were wondering! I apologize for not posting here for awhile. I’m not really sure where on earth the last week has gone!

(I still marvel at the silly idea I had that I’d have MORE time once the kids were in school as compared to home schooling! HA! Not even close!)

Actually, I’ve been devoting much of my writing and working time to “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. Yes, yes… I know I just released it a few weeks ago, but already, I wanted to make some big additions and improvements that I had originally intended to deliver in future projects. I’ll tell you more about that in another post.

Anyhow, yes, I’ve still been exercising and working out. I’ve really had to modify some things lately, though. I tore up my knee pretty badly on a run last week and I’m continuing to have an annoying upper extremity injury that rears its ugly head far too often. So, I’ve switched my schedule around, changed the intensity of some exercises, I’ve laid off the sprinting until my knee heals up more, and I’ve taken a couple days off of “formal” work outs and done a bit more walking, etc.

So, in the last week and a half or so, I’ve gone for 4 runs including the one that instigated the knee issue. Since then, they’ve been easy, steady, lighter runs from 3.5 – 5 miles. Just really paying attention to my body and technique, making sure I’m not further injuring anything.

By the way, the day following my “injury run”, I felt horrible. I stayed off my leg for the most part because it was very acute and painful. BUT, by the end of the day, it really felt like the lack of overall motion that day was going to be the end of me! NOT moving was far worse than the injury! So I went out for a nice walk, both to test my knee AND to introduce some motion to it in order to help the healing process. Ta-da!! Much, much better. It’s amazing how much better I feel when I MOVE!

The following day, I did a very hesitant work out! I changed the angle (by changing the surface I was standing on) of some of my lower body exercises to take the brunt of the pressure off my knee, which helped immensely. I kept the work out pretty low key. It was good for “toning” as compared to a heavy duty fat-burning work out. Somewhere in the mix, I did another ‘easier’ work out like this one.

I took another day off running and just walked the next day. Finally, I headed out for a shorter run. I kept it light and easy. Felt pretty good. Today is scheduled to be a running day. I’m still not mentally ready for sprints. .. I don’t think! The major fat-burning will have to wait! If it feels good while I’m out there, I’ll do some intervals, but not full-out just yet.

Mind you, I’m normally MUCH smarter about things like that when I’m sitting at a computer vs. being out there in the moment!

My work out from a couple days ago felt really good. No pain. Not much, anyway! It was high-intensity – 24 minutes all together.

I think I had a thing for the number 20 that day…!

20 squats on flat side of Bosu ball with 2 x 25 lb. db’s (angled the ball down to the front to take pressure off my knee)

20 two-arm rows with 2 x 25 lb. db’s while standing on Bosu ball

20 deal lifts with 2 x 35 lb. db’s while standing on balance disc

20 overhead shoulder presses with 2 x 15 lb. db’s (protecting the other injury and using a light weight)

20 squats on round side of Bosu ball with 2 x 25 lb. db’s

20 lateral shoulder raises with 2 x 15 lb. db’s

20 alternating biceps curls with 2 x 25 lb. db’s, standing on Bosu ball

20 dead lifts with one leg on balance disc, 2 x 35 lb. db’s

20 (each side) lunges with front leg on Bosu ball, rear leg up on chair, 2 x 25 lb. db’s

15 reverse grip triceps kickbacks with 25 lb. cable on Bowflex (each side)

20 two-arm rows with 100 lb. cables on BF

15 chest flyes with 60 lb. BF cables

20 alternating biceps curls with 2 x 30 lb. cables on BF

15 overhead triceps press with 60 lb. BF cables

12 chest presses with 80 lb. BF cables

12 (each side) triceps kickbacks with 30 lb. BF cables

20 lunges on each leg (same as before) 2 x 25 lb. db’s

8 overhead shoulder presses with 2 x 25 lb. db’s

Abs:

30 leg raises/pike position with 3 lb. ball b/w feet

20 pelvic/leg lifts with medicine ball b/w knees

16 twisting full sit-ups with 35 lb. db on chest

25 jack knives on exercise ball

Even when life gets crazy with all its demands, I find that I’m MUCH better off when I stay on track with my exercise – I’m healthier inside and out… and less stressed!

If you’d like more fat-burning exercise ideas and strategies, you might like this:

http://drmomonline.com/exercise/the-right-type-of-exercise-to-maximize-your-fat-loss-and-weight-loss-efforts/

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Understanding “The Wellness Formula” Will Help You Achieve Your Fat Loss/Weight Loss Goals

March 12, 2010 By Dr. Mom Online 5 Comments

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In this article, I describe how powerful it can be to apply the simplicity and common sense of The Wellness Formula to your fat loss and weight loss goals.

In fact, if you DON’T understand some of the core components of how this formula works – how health is created and how illness happens – chances are you’re sabotaging your weight loss efforts on a very regular basis.

Conventional thinking about food and nutrition will NOT get you where you need to be!

Check out the article by clicking on the link below… then share it with someone who’s trying to improve their body and their health!

http://ezinearticles.com/?Do-You-Know-the-Secret-Formula-For-Reaching-Your-Weight-Loss-Goals?&id=3884461

Enjoy!

Motion is Life ~ Cardio and Resistance Training Work Outs

March 12, 2010 By Dr. Mom Online Leave a Comment

Copy of P1050251

You may have noticed that I didn’t post the work outs I was doing while we were on vacation last week. (I wasn’t being lazy… I had committed to writing an article about weight loss and fat loss each day for various publications and chose not to do BOTH, that’s all!)

In a nutshell, I did four resistance training work outs while we were gone: 3 in the gym doing full body work outs with mostly dumbbells; 1 in our hotel room using body weight for isometric exercises and peak contractions. These work outs were all 20 – 25 minutes long. On these days I also did 15 – 20 minutes of high-intensity interval training (sprinting). On opposite days, I either did an easy run or a long walk. One day, I just did several laps in the pool.

If you’d really like the details of these work outs, or the ones from the week before we left when I was crazy-busy trying to finish up several projects (!), let me know. I’d be happy to share!

Yesterday was the first work out back at home after taking the previous day off for travel. I came back from our trip with more injuries than before… so I’m experimenting with various exercises and seeing what exacerbates the problems and what I can get away with!

I started off with a focused 22 minute resistance training work out:

20 squats on the flat side of Bosu ball with 2 x 35 lb. dumbbells

25 decline push-ups with hands on flat side of Bosu ball, feet up on chair

20 Romanian dead lifts on balance disc with 2 x 35 lb. db’s

15 one-arm rows on each side with 35 lb. db – one foot up on Bosu ball

30 alternating lunges onto Bosu ball with 2 x 25 lb. db’s

24 alternating biceps curls with 2 x 25 lb. db’s, standing on Bosu ball

12 overhead shoulder presses with 2 x 25 lb. db’s – felt really weak… guess I must have forgotten to do these for the last few work outs… not sure.

Abs:

25 ‘straight’ leg raises/pelvic lift with 3 lb. ball between feet

25 pelvic lifts with 10 lb. medicine ball between knees

12 “sit-ups” with a twist at the top while holding 35 lb. db on chest

15 butterfly crunches/full sit-ups with 35 lb. db on chest

Then, I went out for a nice, easy 4.5 mile run. No sprints. My legs were still feeling some jet lag!

The “Right” Type of Exercise to Maximize Your Fat Loss and Weight Loss Efforts

March 9, 2010 By Dr. Mom Online 1 Comment

Here’s an article I recently wrote that describes the “right” kind of exercise to boost your metabolism and kick your fat loss up a few notches!

(ALL exercise is good, and we physiologically require a variety of motion. But, certain types of exercise are superior for fat loss.)

Here’s the link to the article:

http://EzineArticles.com/?id=3881498

Enjoy… and pass it along to someone you know who is trying to shed some fat and get back into better shape!

Oops! I Had A “Brain Toot”!!

March 6, 2010 By Dr. Mom Online Leave a Comment

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Oops!

In my sheer glee from being on a real, live vacation with my family, I had what my kids would affectionately refer to as a
“brain toot”!

The other day I announced that my newest ebook and audio book, “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”
has just been released.

You can check it out here:

http://www.LoseToxicFat.com

I had intended to offer a special introductory “Celebration Discount” for several reasons…

1) We’re on vacation in Hawaii!! Woo hoo! It’s long overdue and we are SO grateful for the opportunity that special friends of ours provided us by essentially ‘giving’ us this trip! I wanted to share our incredible blessings with you!

2) I celebrated my birthday last weekend… I’m happy to be here each and every day, and I’m thankful for my health and my
ability to share what I know with others! It’s MY birthday present to YOU!

3) I certainly don’t mean for this to come across as overly obnoxious to many of you reading this… but I am Canadian! (Obnoxious is not allowed in the Canadian character traits anyhow! We’re too busy apologizing!!) Anyhow, I’m STILL buzzing about the Olympics! I’ve always been a huge fan of the Winter Olympics… and obviously this year was very special for Canadians. Originally, I was going to release the book right after the Olympics… particularly right after the final hockey game! It’s in my blood – I HAVE to celebrate that! My joy
over the Olympics is being passed along to you!

4) Finally, I’m excited! This is a fantastic book with highly successful strategies and tips that will transform lives. It’s jam-packed with extraordinarily valuable content that other fat loss/weight loss books and programs lack. I’m proud of it and can’t wait to help as many people as possible achieve their weight loss goals and get their health back!!

So, I’m offering a special Celebration Discount for the remainder of our vacation! As long as I’m on vacation, you’re gonna’ save
some big bucks!

We get back to sunny Michigan this coming Wednesday the 10th at 6 am. If you order “The 7 Essential Keys to Shedding Toxic Fat &
Unwanted Pounds” by 6 am Wednesday, you will receive an additional $10 OFF your order!!

Just type ALOHA in the coupon code box at check-out and receive an extra $10 off an already invaluable product!

http://www.LoseToxicFat.com

You’ve got to hurry though! This special pricing is only good until Wednesday morning at 6am combo-websmall

Just Released! “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”

March 5, 2010 By Dr. Mom Online Leave a Comment

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Some of you are aware that I’ve been working on this project for the last couple of months. I’m excited to announce that my latest ebook and audio book, “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” is ready to roll!

This is THE last weight loss solution you’ll ever need!

You can check it out here: http://www.LoseToxicFat.com

Many people have asked me why I chose to write a book about weight loss, when my area of expertise is Wellness.

Well, that’s exactly why!

I feel that Wellness is the number one thing missing from the majority of weight loss products and programs.

We currently have more diet books,more celebrity diets and weight loss products, more weight management programs, more low-fat & fat-free foods, more low-calorie foods, more sugar-free foods, more fitness ‘experts’, more gyms, more trainers, more exercise shows, more cooking shows, more diet pills and fat burners and more surgeries available to help suppress appetite and remove excess body fat.

BUT… the reality is that we still have a significantly more overweight and out-of-shape population with each passing year and
sky-rocketing rates of chronic illness and sickness.

Clearly, what we’ve been doing is NOT working! In fact, I find it pathetic that no one has stepped up sooner and done something about this.

I’ve witnessed this horrific trend in our Wellness practice for 15 years now. People are bouncing from diet to diet, fad to fad, gimmick to gimmick, surgery to surgery… and never getting or maintaining the results they desire.

Worse yet, I see people getting more and more sick as they make choices they think are going to help them get thin. No one is
telling them what’s missing. No one is pointing out the dangerous choices they’re making that are robbing them of a healthy future.

Enough is enough.

I wrote “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” to serve as a practical, simple, scientific, wellness-oriented approach to creating a healthier body – inside and out, for life.

Healthier choices result in a healthier, leaner body. I know that in order to get results that last, you’ve got to have the right strategy based on a scientifically accurate paradigm. Then, from there, you need the right plan. I’ve got you covered! In this book, I lay it all out for you.

I wrote this book so that no matter where you are on this journey now, this WILL help. Whether you’ve got those last stubborn 5 lbs. to shed, or you need to shed hundreds of pounds in order to save your life. This WILL help. No matter what you’ve tried before, this WILL help. No matter how many times you’ve been on this roller coaster and no matter how frustrated you may be feeling, this WILL help.

It’s simple. It’s science. It’s successful!

No gimmicks. No pseudo-science. No fads.

Just better health and a better body!

Check it out at http://www.LoseToxicFat.com

Motion is Life ~ Cardio and Resistance Training Work Outs, Part 2

February 9, 2010 By Dr. Mom Online 1 Comment

Here we go… here’s the continuation of the last few days’ worth of work outs, for those of you taking notes!

Wednesday:

Morning spinal hygiene.

Went for a great 5 mile run! What made it great? The sun, the snow… and the wild-hair-in-my-buttocks that inspired me about a third of the way into the run to start doing interval sprints! I did 10 40-60 sprints during the 5 miles. Awesome work out. Could have easily done fewer miles and gotten ideal fat-burning benefits, but it just felt really good to stay out and keep running. Must be the sun!

Thursday:

Morning spinal hygiene. Lunch time resistance training power work out.

50 alternating front squats/side kicks

50 alternating front squats/front kicks

100 alternating lunges onto Bosu ball, holding/twisting medicine ball

20 dead lifts off edge of bench, 2 x 35 lb. db’s

repeat

35 hamstring/glute exercise ball tucks

20 deep squats/2-arm rows combination move with 35 lb. resistance band

20 chest presses with 35 lb. resistance band

20 narrow-hands push-ups

Took Guinness out for a 40 minute walk.

Friday:

Spinal hygiene in the morning.

Ski day with the kids. Lots of walking up and down hills!

Two short walks with Guinney Bopper

Saturday:

Spinal hygiene and calisthenics in the morning.

Squeezed in a quick resistance training work out in afternoon.

20 squats on round side of Bosu ball with 2 x 25 lb. db’s held up under chin

14 zig-zag chin-ups

20 squats on flat side of Bosu ball with medicine ball held straight out in front

15 overhead shoulder presses with 2 x 15 lb. db’s

15 lateral shoulder raises with 2 x 15 lb. db’s

30 alternating lunges onto Bosu ball with 2 x 25 lb. db’s

15 2-arm rows, standing on ball, 2 x 25 lb. db’s

15 (each side) one-legged squats, standing on bench

Short walk with dog-breath.

Took the kids to a sledding party… ran up the hill a dozen or so times! (And ran – make that sprinted – to the bathroom carrying my son when a collision with another sledder sent him airborne, screaming and bloody!! He’s fine… but 2 winter coats are bloody messes!!)

Sunday:

Skated with the kiddlings for quite awhile in the afternoon.

Walked dog-breath for about 20 minutes.

Monday:

Spinal hygiene exercises and stretches in morning.

4.5 mile easy run, meaning steady-state and moderate intensity. Not great for fat burning, but great for my attitude! : )

Tuesday:

Resistance training work out when I first got up… couldn’t do “power moves” because everyone was still sleeping and I couldn’t make that much noise! ; P

20 wide stance squats with 2 x 35 lb. db’s

17 dead lifts with 2 x 35 lb. db’s

12 overhead presses with 2 x 25 lb. db’s

15 lateral shoulder raises with 2 x 5 lb. db’s

25 (each side) lunges: front leg on round side of Bosu ball, rear leg up on chair, holding 2 x 25 lb. db’s

20 2-arm rows standing on flat side of Bosu ball

20 squats on round side of Bosu ball with 35 lb. db held up under chin

15 decline/bridge push-ups – feet on chair, hands on round side of Bosu ball

15 lateral raises with 2 x 15 lb. db’s

30 alternating lunges with 2 x 25 lb. db’s

16 reverse-grip triceps kickbacks with 30 lb. cable on Bowflex (each side)

24 biceps curls (each side), with 30 lb. cable on Bowflex, 12 front curls, 12 cross body curls

Motion is Life ~ Cardio and Resistance Training Work Outs

February 9, 2010 By Dr. Mom Online Leave a Comment

Yes, I’m way off track with posting my work outs for you! No, I’m not off track with the work outs… thank goodness!

Since several of you have continued to ask for specifics of what I actually do (or maybe you’re just testing me!!), here’s part one of what the last week and a half has looked like, exercise-wise.

Friday:

I did a fun, fat-burning “cardio pump” work out… complete with really tacky techno music for a fast beat! (The first part of the work out was very fast and high-intensity. Then I focused on some strength-building moves.)

100 cross-body punches in low stance

100 reach-overs while in low stance

1 minute alternating squats/side kicks

1.5 minute alternating squats/front kicks

75 seconds of upper cuts with focus on peak contraction of core as well as upper arms

1 minute front squats

Warrior 2 pose, 90 seconds each side

Warrior 1, 90 seconds each side

hamstring/glute curls with exercise ball – 25

1 minute alternating squats/front kicks

Later in the day, I took the kids out for an arctic hike! We did some hill running… then came home after about 40 minutes to thaw our toes!

Saturday:

The usual spinal hygiene exercises and stretches in the morning.

Took dog-breath Guinness out for a 30 minute walk.

Sunday:

Ran 4.5 miles.

Monday:

25 minutes of the usual morning spinal hygiene and calisthenics, plus some yoga.

Went on 40 minute walk with Guinney-Bopper.

Tuesday:

The usual morning routine then a resistance training work out a bit later.

20 squats on flat side of Bosu ball with 2 x 35 lb. dumbbells

15 dead lifts, off bench, with 2 x 35 lb. db’s

28 alternating biceps curls, standing on balance disc, 2 x 25 lb. db’s

14 each side, triceps presses with 25 lb. db

15 1-leg wide squat, (one leg up on chair) 2 x 35 lb. db’s, held 15th rep for 30 seconds

16 1-arm rows each side, 35 lb. db

15 1-leg squats on other leg

30 alternating lunges with 2 x 25 lb. db’s

20 decline push-ups, feet on exercise ball

15 lateral shoulder raises with 2 x 15 lb. db’s

abs “pass-overs” – passing weighted ball from feet to hands overhead, 40 reps

60 seconds each, side straight-arm plank

60 seconds alternating squats/side kicks

60 seconds burpees (google it!)

60 seconds “frog squats” to vertical leaps

45 seconds straddle jumps up onto bench

1 minute 2-foot bench jump-ups

WHEW!! Serious fat-burning, calorie burning, power moves at the end!

… to be continued…

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“7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds… The Wellness Way!”

February 5, 2010 By Dr. Mom Online Leave a Comment

coming-soon-BLUE I’d like to apologize for not being as regular with my postings as usual in the past week or so.

I’ve been spending most of my “Dr. Mom focused time” on a book I’m hoping to complete within the next week ~ “7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds… The Wellness Way!”

(By the way, this highly inaccurate, delusional fantasy I had of having MORE time once the kids were in school is a JOKE!! Sheesh!)

I love this book! It’s not the huge, life transformation type of guide like my other project, “Life by Design… The Wellness Way” (due to go to print any day now! Woo hoo!) No, this fat loss book is a focused, concise, action-oriented guide to success that is rich with content I haven’t seen in any other “weight loss” book on the market.

When you approach any health topic from the perspective of the Wellness Paradigm and The Wellness Formula, everything’s different… everything makes FAR more sense… and everything works!!

When you follow these steps, you WILL shed excess pounds of toxic fat! Oh, and you’ll get healthier in the process… bonus!!

Once I’m finished with the final 3 chapters, I’ll be recording the entire book (and throwing in some ‘extras’) so that the package will include a CD to listen to as well.

Fast forward a few weeks: I’m so happy and confident with the content of this book that it is actually going to be transformed into an exclusive 6-month members-only club… complete with coaching/mentoring calls and lessons with me and LOTS of strategies and tools for success! I can’t wait!

2010 is going to be a breakthrough year for so many people!!

Anyhow… I’ll do my best to keep you posted on the exercise, nutrition and mindset news and happenings around here, but if you don’t hear from me quite so much in the next few days, you’ll know why!

Motion is Life ~ Fat-Burning Interval Cardio Training

January 29, 2010 By Dr. Mom Online Leave a Comment

On my last running day, I bundled up accordingly and headed out with the intention of a fairly predictable 4.5 – 5 mile run. It was very cold, but sunny… so I thought I’d be fine. When I came to the first unprotected clearing of trees, I was shocked by an incredible blast of arctic wind… pretty sure that 1/2 of my face was immediately stricken with frost bite! Holy cow!

In an instant, I decided to cut down the closest back road – protected by trees – and do a sprinting interval work out instead. Big weenie. That’s what I am!

The work out:

8 sprints, each about 40-45 seconds long, ranging from 75 – 95% full out effort… depending how far into the work out I was! The roads still have quite a bit of ice under a thin layer of packed snow, so it’s a tad dicey to go 100% full out just yet. (Entertaining, though!)

I sprinted one direction, then turned around and jogged halfway and walked halfway back. The recovery period between sprints was approximately 2 – 2.5 minutes each time.

Total time, including the 1/2 mile “jog” there and back, about 25-27 minutes.

That was two days ago and my quads are still feelin’ it!

These types of burst work outs (interval training) are excellent for burning fat… particularly the day after the work out, your body becomes a fat burning machine!

Motion is Life ~ Interval Training: Fat-Burning Cardio Work Out

January 28, 2010 By Dr. Mom Online Leave a Comment

A few days ago I was “scheduled” to do a run. Apparently, at some point in the past few months, I’ve become a fair weather runner! I didn’t exactly realize I felt this way… in fact, I usually LIKE to get out and run in the muck! Not this particular day. It was raining hard AND it was windy AND it was cold. Even sitting in our warm, cozy house I wasn’t feeling so cozy! It was truly one of those “bone chilling” days. I just couldn’t muster up the motivation to get outside and get started – I’m sure it would have been fine once I got moving (it always is), but I just didn’t want to. So there.

So, on to plan B.

I decided to do a cardio-based interval work out.

This is what I did:

100 alternating lunges onto Bosu ball (fast, but full range of motion)

20 decline push-ups, feet on couch

25 burpees

100 alternating squats/side kicks (fast pace)

200 punches – 25 ‘cross body’, full range of motion, 25 upper cuts, repeat sets of 25′s, fast-paced

100 alternating squats and front kicks

50 jumping jacks, quick, resistance in arms

50 “low jacks”

100 mountain climbers

50 jumping jacks onto Bosu ball – start with feet straddling ball, jump up onto ball, jump back down to sides in straddle position

10 each, one-leg jump-ups onto Bosu ball

50 butterfly abs crunches while lying on Bosu ball

Total time: 22 minutes

My focus was on high-intensity, quick sets, while maintaining good form and full range of motion (for ME, anyway!), and short rest/recovery periods between sets.

High intensity burst training (interval training) with appropriate rest periods is the most effective way to burn fat with your work outs.

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