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Motion is Life ~ Exercise While On Vacation

August 31, 2010 By Dr. Mom Online Leave a Comment
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We just got back from our little family vacation “up north”.

It’s times like those that really make me realize that exercise is not something I feel I “have to” do, or something I “should do”… it’s something I really want to do and something I feel privileged to do! I feel completely “off” (and cranky, just ask my lovely family) if I miss intentional movement.

Remember, the reason these posts are called “Motion is Life” is because movement, especially of the spine and surrounding tissues, stimulates massive amounts of proprioception. This proprioception is essentially what ‘drives’ the brain.

The more proprioceptive input we generate, the more “feel good” hormones we produce, like dopamine and seratonin. The less proprioceptive input we generate – or the more nociceptive input – the more stress hormones we produce, like cortisol and insulin.

I’m all about the “feel good” hormones, personally!

Anyhow, vacations for us will typically involve daily movement, even if it’s not in a traditional gym setting. It’s time to mix things up.

I didn’t take the time to log the exact details of my work outs while we were on vacation, but I can give you an overall idea of what was on my agenda each day.

Day 1: Did a quick work out in the hotel room – squats, lunges, push-ups, abs.

Later in the day, did a nice, challenging sand dunes hike with the family. (1 hour 40 minutes) This was my favorite “work out” of the entire trip! I’d love to go back and run those dunes every week!

Day 2: Went to the resort gym. Did 10 minutes running on treadmill. Then a 25 minute work out with a combination of squats (front, side-to-side, split squats), dead lifts, swings, cross body cleans, bench press, rowing, dips, and several different abs variation.

Lots of swimming later.

Day 3: Kayaked and swam with the kids for several hours. Lots of walking, too.

Day 4: Ran up the ski mountain with my hubby, then an easy jog for 10 minutes after. Lots of swimming with the kids again at the water park – lots of stair climbing there, too. Ugh – legs were wiped out!

Day 5: Back to the gym. 22 minutes of high-intensity intervals on ellyptical machine. Similar combination of resistance moves as the last work out, just fewer exercises overall. Did side-to-side squats, alternating lunges, bench press and flyes, lats pulldowns, triceps press, biceps curls, shoulder presses, and I’m not sure what else!

Kayaked a few times later in the day – probably an hour and a half’s worth. Lots of swimming again.

All in all, it was a good, active vacation. I love it when the kids can be active on the trip as well!

How about YOU? How do you manage to keep moving on your vacations? Please share!

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A Family Vacation Highlight!

August 29, 2010 By Dr. Mom Online Leave a Comment
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One of our favorite family activities on this little vacation of ours has been the “dune hike” in Sleeping Bear Dunes National Lakeshore in Michigan.

It’s the first year we’ve taken the kids – the first year they have a real chance of pulling it off, to be more accurate!

When we entered the park, we thought we were just going to climb up a dune, check things out, look at gorgeous Lake Michigan, play at the beach bit, and come back. Simple.

But, the young man at the park entrance spoiled our plan with a wee dose of reality!

He informed us that it was actually just a little over 1.75 miles to GET to the lake! He said we’d be climbing 8-12 dunes, depending on our route. .

My husband and I were both thinking, “Ohhhhhhh… well *that’s* not really what we had been planning on!”

But then, Mr. Wise-Guy park attendant said just the *right* thing to change our plans.

He said, “It takes most people 3 or more hours to complete it. It’s pretty challenging.”

My husband and I are both twisted people… because what we each heard him say was more like, “Na-na-na-na-na-naaaa… you can’t do this!”, sung in a very childish tune!

So off we went… to the lake!

Yes, there were a few whiny-pants moments from the 5-year old as his legs burned with fatigue… but, eventually he rose to the occasion after I talked about him being a strong “athlete” and a powerful member of our family!  He liked that! I love seeing my kids feel pride in themselves. : )

The lake was gorgeous and refreshing, once we finally made it. We played at the beach… jumped waves and skipped stones.

All-in-all we ran up many hills, raced down like a bunch of wild lunatics… laughing and screaming! And, we only suffered one deeply exfoliating face-plant… and it wasn’t ’til the second dune from the end. Not bad!

What a great, spontaneous family adventure! The kids were proud of themselves… and we were very proud of them. Not only did they complete the hike, but they completed it with tenacity and power! (More words to keep ‘em moving on the hike!)

We weren’t ‘racing’ per say, but we were certainly clipping along. On our way back we began to really push ourselves to see what we were capable of as a ‘team’. Our sweaty, sandy, tuckered out bodies were back at the car in well under two hours. Well.

The twisted parents promptly decided that we could easily beat that time next year! Lol!

(No worries – we still stop to smell plenty of roses along the way! Or sand, as the case may be!)

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

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

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The Innate Lifestyle Program ~ A Testimonial from “S”

August 19, 2010 By Dr. Mom Online Leave a Comment
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If you’re a “regular” here, then you’ve probably read a thing or two about The Innate Lifestyle Program that we offer in our practice.

Tonight, our first group in the program is finishing up their last workshop for the year! They are such an incredible group of people – really, some of my most favorite people on the planet! I’m SO proud of them!

They own the knowledge and the skills to create better health for the rest of their lives AND to prevent ALL diseases of lifestyle (cancer, heart disease, diabetes, obesity, arthritis, etc.).

This is powerful stuff.

I wanted to share the testimonial of one of these individuals. She is a remarkable young lady, wife and mommy. The world is a better place because of her! Here’s what she had to say about the ILP:

“Health has taken on a whole new meaning since meeting Dr. Colleen and Dr. Marc followed by going through the Innate Lifestyle Program. Last summer I had finally decided to seek help for an ongoing lower back pain that I had had for years, enough that my back hurt every time I hugged my husband. What I didn’t realize was that little pain had been a catalyst of change for a healthier life for my family and myself. Through the Innate Lifestyle Program, I have learned to eat much better, move more and think about what’s going on inside my head. Since last August when I began this program with my husband, I have had a complete paradigm shift in how food, exercising and my thoughts directly relate to my overall health, energy and vitality.

“The goal and intention of the Innate Lifestyle Program is to role model, educate, coach, inspire and empower you to implement healthy changes that you will choose to sustain for the rest of your life.”

I have learned so much from Dr. Colleen and Dr. Marc, coaching and teaching me how to implement changes into my family’s life. I have learned the effects of food on my body, both positive and negative. Prior to the Innate Lifestyle Program, I had been interested in learning about food and cooking meals. However, I had a lot of inaccurate information. I thought I was doing a lot of good things for myself and my family, and I was, but not what I am today after being educated about what our cells need to express health.

The problem is that there is a plethora of information that is inaccurate based upon wealthy companies that are highly commercialized placing big money into advertising of toxic foods. Or, that people, including myself, have no idea what toxic food does to our bodies. That’s why I felt like I wanted to begin the Innate Lifestyle Program. I wanted to learn step by step how to change my knowledge and attitude about consuming food. It’s very freeing to choose to eat fruits, vegetables, proteins, water and (the right) supplements when we know that’s really all the food that our cells require to reflect health.

The most amazing part of changing our paradigm about food is that our 3-year-old daughter has learned right along with us. What a blessing it is for her to begin at such a young with a good foundation of foods in the Circle of Health as compared to what I did growing up.

The second component of the Innate Lifestyle Program is learning how to MOVE WELL. I have learned to gradually change my activity habits to reflect my understanding of what my cells requiring daily movement. I have learned to create at least two times in my day to stretch and get my movement into my spine. I will be honest and say that at the beginning of the program I wasn’t a very “athletic” person by doing things like running or using weights, but little by little I have learned how to work out and enjoy what I feel like afterwards. I have learned how exercise not only helps by body look physically better, but I have an increase in energy, I have a much better night’s sleep and have a combatant towards stress each day. The program helped me keep track of my daily movement and Dr. Colleen and Dr. Marc guided me more on my individual progress. To be honest again, I have struggled in this area, but I have learned a lot that I feel will help me to be a better version of myself than I was beginning this program.

Finally, the THINK WELL part of the Innate Lifestyle program was the most surprising to me. Surprising in that I had never realized how much my thought process really affected my overall health. I have learned to begin each day with quiet time to keep myself centered and filled up with positives about myself. I have learned how my positive and negative self-talk effects my behaviors on a daily basis. I have learned strategies to focus on the sources of my emotions and behaviors.

My belief systems and self-talk have changed greatly towards the better. My favorite part of THINK WELL is learning to love myself more and by doing this I can love my husband, daughter, family and friends better. It’s stopping to reflect on the positives in my life and choosing to make the best of each moment. Thinking well is not always easy, and I have as Dr. Colleen calls “Stinkin’ Thinkin’” days, but I am a different person today because of participating the Innate Lifestyle Program.

The first time Dr. Marc mentioned the Innate Lifestyle Program to my husband and I, I was a skeptical of spending the money and had doubts about starting a year-long program. However, I realized that this was a great opportunity and a great way to change my family tree. I wanted a fresh start. I wanted to be healthier. I wanted to move better. I wanted to think better. I wanted to make better choices for my family and I. I felt like I would regret not doing the Innate Lifestyle Program a year from when I started if I didn’t. My husband and I both wanted to make a change in our family.

Having my husband doing the program along side me was vitally important. We have grown so much together over the past year, supported each other when business got the better of us, and encouraged each other when we needed it. As a family, we’ve come away with a greater purpose for being the family God intended us to be, a love for eating healthy food, a desire to include movement into our everyday life, positive thinking and gratefulness for our many blessings.

Thank you Dr. Colleen and Dr. Marc for being amazing coaches and mentors! The Innate Lifestyle Program needs people like you to be understanding, kind, educated and living the Innate Life as your family does. Thank you for sharing all your gifts throughout this program.

“S”

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Motion is Life ~ Keeping Up With Daily Movement

August 17, 2010 By Dr. Mom Online Leave a Comment
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Maybe it’s the “dog days” of summer… I’m not sure… but I’ve felt a bit “blech” about officially exercising lately!

I’ve still done it, mind you. There have just clearly been occasions when I haven’t pushed it as hard as I could have. That’s all. No biggie. We all have our ups and downs… our cycles that we go through. It’s part of the big picture.

I just make sure I do *something* to move each day, even if it’s not going to be a major fat burning day. I’ll do my spinal hygiene and stretches for sure, then maybe some yoga or abs work or play an active game with the kids or jump on the trampoline with them, etc. Just something to MOVE.

Here’s the exercise log since the last post…

Thursday: Resistance training day + MAJOR yard work day

30 alternating lunges onto
BOSU Balance Trainer with 2 x 25 lbs. dumbbells

12 (each side) Renegade Rows with 25 lbs. db’s

18 squats on round side of
BOSU Balance Trainer with 2 x 35 lbs. db’s

16 chin-ups

20 chest presses with heavy resistance band

20 side-to-side lunges over
BOSU Balance Trainer with 2 x 25 lbs. db’s on shoulders

20 dead lifts off side of bench with 2 x 35 lbs. db’s

Bowflex series:

20 chest flyes with 2 x 40 lbs. cables

20 triceps press at 45 degree angle, 2 x 30 lbs. cables

20 biceps curls at 45 degrees, 2 x 35 lbs. cables

10 lateral shoulder raises at 45 degrees, 2 x 15 lbs. db’s

Total time: 20 minutes

The resistance bands that my hubby and I use at home and recommend in our practice are by Bodylastics. They totally rock! Great quality bands are one of the easiest and most cost-effective ways to begin creating a fantastic home gym. I also love that I can throw them in my bag and take them with me if I head over to my dad’s for the weekend, or take off for a little vacation. No excuse NOT to get some good exercise!

Friday: Cardio day

Lots of stretching and some abs work in the morning.

14 mile turbo bike ride with plenty of full-out sprints. Loved it!

Saturday: “Rest” day… sort of.  Did several hours of high-intensity cleaning instead!

Sunday: Swam “laps” in the lake for 15 minutes or so. Jumped (and laughed hysterically) with the kids for awhile on the trampoline.

Monday: Cardio

Thought I’d give running (mid-distance vs. sprinting) a try again. I’m sure I could find out the exact date if I really felt the need to, but it’s been about a month since I’ve felt confident enough to do these longer distance runs with my Achilles tendon bothering me. The sprints only aggravate it a bit… and not every time. The mid-distance runs nail it every time.

So, I thought I’d ease back into it since my Achilles had been calm for about a week.

I did TONS of extra stretching ahead of time. Then I headed out for an easy-paced, steady run. I did 4.3 miles. I iced my Achilles and stretched it again as soon as I got back. Not too shabby.

It’s going to take more work to get back in the groove mentally more than physically, I think. I’ve gotten used to some crazy bike rides lately! The run seemed a bit s-l-o-w and I missed the adrenaline rush of having animals jump out in front of me when I’m flying down a hill at break-neck speed! Guess I better run faster!

Tuesday: Resistance

One of those days when I just waited too long to work out, then felt “blech” by the time I decided to make it happen. It happened nonetheless! I just won’t win an award for “the most fat or calories burned” with that work out!

100 alternating lunges onto
BOSU Balance Trainer with 2 x 25 lbs. db’s

20 side-to-side push-ups (with a ‘pop’ on the top) over the
BOSU Balance Trainer

22 dead lifts on round side of
BOSU Balance Trainer, 2 x 35 lbs. db’s

15 (each side) 1-arm rows with 35 lbs. db

25 wide-stance squats with 2 x 35 lbs. db’s on shoulders

1 minute hand stand (toes on wall for balance!)

20 swings with 35 lbs. db

15 (each side) cross body clean & press – fyi: I’d recommend you focus when doing this… and not get too caught up in singing “Free Fallin’” at the top of your lungs… ‘cuz when you do that, there’s a chance you might crack your dumbbell right into your patella and scream out in agony… that quickly turns to laughter as you realize what a giant goof ball you are.

Not that I’d know personally or anything!

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Motion is Life ~ More Fat Burning Summer Work Outs

August 12, 2010 By Dr. Mom Online Leave a Comment
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Here’s the continuation of the last week’s work outs.

Remember, I’d love to hear what’s working for you! What exercise routine are you in the midst of these days? Are you more or less active right now? Are you gearing up for a change with school starting soon?

Saturday

We had an Open House in our practice for the day… so I was a tad bit preoccupied! Good day to call it a “rest day”.

Sunday

It was still a pretty “chillaxing” type of day! I swam and jumped on the trampoline with the kids. I did a couple sets of 50 push-ups and 50 squats, as well as some brief abs work, just so I didn’t expire due to being TOO sedentary!

Monday

2 mile run with my dad’s crazy dog, then 6 hill sprints with intervals of jogging and 1 straightaway sprint. THAT’S the way to calm down a loopy dog! Funny… he was a MUCH better listener after sprint #2 or 3!

Total time: 30 minutes

Tuesday – Resistance training work out

25 squats on flat side of Bosu ball with 2 x 25 lbs. dumbbells on shoulders
12 Renegade Rows on each side with 25 lbs. db
18 chest presses/flyes combo with heavy resistance band
20 2-arm rows w/ heavy band, holding deep squat position
18 deep squats (“ski squats”!) with heavy band
20 dead lifts on balance disc with 2 x 35 lbs. db’s
15 rows/reverse flyes combo, standing on Bosu ball, 2 x 25 lbs. db’s
50 alternating lunges onto Bosu ball with 2 x 25 lbs. db’s
30 decline push-ups with feet on chair and hands on flat side of Bosu

Total time: 16 minutes

By the way, have you ever noticed how often I use the Bosu ball in my work outs? I love it! In case you’ve been wondering what on earth I’ve been talking about, here’s what one looks like! (You can click on the image of the Bosu ball for more information… including how to order one for your own home gym!)

BOSU Balance Trainer

Wednesday

Awesome 20 mile bike ride! I pushed it super hard – the sensation to toss my cookies at several points in the ride provided this feedback! Did a gazillion hill sprints… saw some amazingly gorgeous scenery… narrowly escaped colliding with a deer… scared several very surprised snakes off the road… all in a day’s work!!

Remember to leave me some comments and let me know what works for you!

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What’s YOUR Strategy for a Healthy Future? What if it’s the WRONG Strategy?

August 6, 2010 By Dr. Mom Online Leave a Comment
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America on DrugsI went out for a bike ride this afternoon… and my thoughts were laser-focused on the opportunity we have tomorrow.

Tomorrow is the annual summer ‘festival’ in our town – a BIG shin dig with hundreds and hundreds of people strolling through the streets. We’re having an Open House in our practice, with a major focus being the introduction of The Innate Lifestyle Program to the many new folks we’ll meet.

I’ve spent the last month or so venting to my dearest hubby about how frustrating it is to KNOW that you’re holding the key in your hand… the key that could literally save someone’s life… save MANY lives… yet to have people just pass it by. Too many people are doing NOTHING … or equally, if not more, dangerous, they’re doing the WRONG things… following the wrong advice so commonly given in the wrong paradigm.

We see people taking SO much more medication than ever before… being diagnosed with SO much more “stuff” than ever before… doing absolutely CRAZY forms of ‘doctor-recommended’ treatments. It’s just totally insane.

Yet they think WE’RE the loopy ones. I seriously don’t get it.

Evidence-based science fully supports the fact that our environments (internal and external) will determine our gene expression… will determine whether we’re healthy or sick. What shapes your internal environment? Your lifestyle choices.

Doing “nothing” is not an option. Health doesn’t just happen if you wish for it hard enough.

It’s not enough to ‘just’ work out… or to ‘just’ eat healthy… or to ‘just’ manage your stress. You need to tie it ALL together… consistently, for an extended period of time. THAT’S how you’ll create health and avoid illness. It’s not rocket science.

Anyhow, back to the bike ride.

As soon as I walked into the house, I sat down at the computer and typed out some of the thoughts I’d been having on the ride… trying to get them in some logical order. Trying to see if they might finally make sense to someone ELSE other than my husband and I and our current Innate Lifestyle Program members!!

Here’s the string of thoughts…

Unless you’ve been hiding under a rock, you can clearly see that we’ve got BIG problems with our health. Statistics don’t lie. Just look at your own family and friends… we’re not getting any healthier.

What we’re doing clearly isn’t working.

Health doesn’t just ‘happen’. It requires deliberate action.

Are you taking action? Or are you just waiting for a diagnosis of some illness before you get off your duff and DO something? How do you think that’s going to work out for you?

What is your strategy for a healthy future? (Do you have a strategy?) What is your strategy for avoiding chronic illness?

What if your strategy is the WRONG one? What if it’s the same one that’s allowing so many people to get sick NOW?

What are you doing each and every day that is BUILDING your health… and decreasing ALL your risk factors for disease? Does treating the symptoms and popping pills BUILD better health and make you stronger for the future? By the way, do those drug commercials sound remotely SAFE or SANE to you??? Try “watching” them with your EYES CLOSED… just LISTEN… ignore the actors paid to look happy, healthy, and ‘healed’. LISTEN.

Do you think you need to do something BIG and extravagant and difficult in order to achieve better health or to regain the health you’ve already lost?

Guess what? It’s the simple steps… the RIGHT steps… made consistently over time that will create the massive transformation you need to secure your healthy future.

The right steps – based on scientific evidence, not marketing hype. Real people are getting real results… real transformation. They’re figuring out how to keep on building health and avoid sickness for LIFE. They OWN that now – they have the right strategy and the right plan of action.

This is the plan for getting your health back – for getting your LIFE back.

No matter where you are – currently ‘healthy’ or currently sick – you’ve got to keep BUILDING HEALTH in order to create a healthy future. Make sense? Even the ‘sickest’ person has only ONE way back to health – BUILD more health! Make more healthy choices. Do whatever else you feel you need to do… but the ONLY WAY OUT for good is to BUILD health! It’s so simple… but the so-called experts are missing it! Build health – or you don’t get to HAVE health!

Every day that you do NOTHING or do the WRONG thing is another day you’re moving in the WRONG direction.

Maybe you just didn’t know… nobody told you. We’re telling you. Are you listening? Are you ready?

Why on EARTH would you wait any longer?

Your solution is here. Right now. It’s not hard. It’s time. It’s YOUR time.

The Innate Lifestyle Program – give us 12 months – we’ll give you a Lifetime of Better Health!

(If you’re “local”, we’ve got two upcoming free seminars to fill you in… to set you on the right path. Whether you join the program or not, you’ll never see your health the same again. Join us on Thursday August 12th at 6 pm or Tuesday September 14th at 6 pm)

See… my BRAIN gets a work out when I exercise, too!! ; )

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Motion is Life ~ Daily Work Out Log

August 2, 2010 By Dr. Mom Online Leave a Comment
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Here’s the latest exercise and movement collection… it’s a little bit of everything!

Wednesday:
I decided to take a day for “rest & recovery”. I just spent extra time on stretching and did some swimming with the kids.

Thursday:
At the kids’ last day of track, I walked 3/4 mile for a warm-up, then did hill sprints. This is the hill that’s short but steep. I did 20 sprints, each followed by an approximate 45 seconds jog down the hill. Walked a lap after for a cool down.

Total time for the sprints: probably in the neighborhood of 25 minutes.

Trampoline time with the kids for awhile in the afternoon.
Friday:
I went out for a great bike ride! 17 miles – lots of hills, lots of high-intensity intervals and hard uphill sprints, and a couple instances when I thought my heart might come out of chest from beating so hard! I believe it was around an hour and 10 minutes… maybe a bit less.

When I got back I realized that I had wanted to do a bit of upper body (mostly arms) resistance training that day. I waited until I had re-fueled post-ride, then did a quick little work out, mostly for toning.

On the Bowflex:
16 triceps overhead French presses with 2 x 35 lbs. cables
15 biceps curls at 45 degree angle with 2 x 35 lbs. cables

18 lateral shoulder raises with 2 x 15 lbs. dumbbells (9 standing on one leg, 9 standing on the other… just to mix it up!)
Abs: 20 recumbent straight leg raises on bench

(Repeat)

on Bowflex:
15 reverse-grip triceps kickbacks (ea. side) with 35 lbs. cables
15 cross-body biceps curls (ea. side) with 35 lbs. cables

12 overhead shoulder presses with 2 x 25 lbs. db’s

(Repeat)

Total time: 14 minutes

Saturday:
More of a fat-burning work out day.

Short resistance training work out (easy on the legs… still pooped from bike ride… and planning to head out for some sprinting after the work out!)

30 swings with 35 lbs. db
22 zig-zag chin-ups
20 chest presses with 2 x 25 lbs. db’s, lying on Bosu ball, feet balancing on medicine ball… very funny, trying to balance like that!
16 full, wide squats with 2 x 35 lbs. db’s on shoulders

abs: 30 obliques ‘crunches’ on each side, lying over Bosu ball
30 reverse crunch/pelvic lifts with medicine ball between knees
20 full sit twists with 35 lbs. db on chest

14 pull-ups

Total time: 14 or 15 minutes

Then, headed out for some sprinting. 1/2 mile jog to the sprinting stretch, then 6 sprints. It’s the “normal” running (non-sprinting) that is still bothering my Achilles… so just getting to the sprinting area was far worse than the sprinting! So, my sprints didn’t win any awards that day! I kept them shorter than usual – approx. 25 seconds. I did one more on the way back home since sprinting feels better than an easy run at this point!

Total time: quick. I don’t know exactly b/c I ran into a neighbor on the way back and started chatting… forgot to check the time!

Sunday:
Lots of stretching, some yoga, plank work, iron crosses, abs vacuums.

Need some ideas and strategies for making fat-burning work outs, as well as a variety of exercise,  part of your lifestyle? Check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” for your permanent weight loss and lifetime wellness!

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Motion is Life ~ Working Out In Heat & Holidays!

July 6, 2010 By Dr. Mom Online Leave a Comment
The Birthday Girl!

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Since my last work out log entry, we’ve had a full few days of holiday celebrations, parties, visitors and a good ‘ol summer time heat wave! Not exactly the recipe for success when it comes to MY ability to stay perfectly on track with healthy choices! (It’s that “human” thing again!)

Actually, I didn’t do too badly… as long as I can squeeze exercise in before it gets TOO hot, I’m OK. Once the heat and humidity hit a certain point, I’m bordering on useless!  (Unless, of course, the exercise is something water related… then it’s all good!)

Here’s the work out log since last entry…

Friday:

I took the kids to the county park to do a combination of riding the trails, letting them practice along a nice, long smooth stretch of road (our son, especially), and play at the playground with them. Unfortunately, after packing everything up and finally getting to the park, I realized that the attachment for the bike trailer was on hubby’s bike… so, I didn’t get to do a long ride pulling the kids like I had hoped. Instead, I ran back and forth alongside them as they road along the smooth stretch for about 25 minutes or so. I kinda’ sorta’ did some mini-sprints – maybe at 70% intensity…. maybe 65%?!

I had planned to do some ‘stuff’ at the playground while the kids were playing – some monkey bar pull-ups, chin-ups, “muscle-ups”, etc. But, half the population of the state of Michigan was at the park that day so my plan was thwarted! It’s OK – I found a shady bench with my name on it!
Once we got back home,  I did a quick 10-12 minute “work out” on the deck with a couple sets of bench jumps and high alternating step-ups, and then some dips and decline push-ups.

(Then, off to a fantastic annual 4th of July party at friends’ home!)

Saturday:
I did some hill sprinting intervals. I did the 1/2 mile ‘jog/run’ to the starting point, then 5 uphill sprints each approximately 40 seconds long, jog/walk back down the hill.  The first 3 sprints rocked! Great speed… felt really good. The last two, ugh. Tough. Felt a little barfy, if you must know! I managed to pull them off – I just didn’t overly enjoy those last two! I did a couple straightaway sprints on the way home… more like ‘faster runs’ than sprints!

Followed up by lots of swimming and playing in the lake!

(Then, out for daughter’s birthday celebration dinner!)

Sunday:

Our daughter’s birthday! No “formal” work out this day… just lots of playing in the lake, tubing, boating, swimming, hanging out with friends, etc.

Monday:
I went out for a run very early in the morning… really before my body was awake enough for it! It was the only way it was going to happen! I stepped outside as the sun was just coming up and already broke a sweat… just standing there! I did a 5-mile run with a few bursts of higher intensity – not full out sprints; just revved it up a few notches. Swam for awhile with the kids later on.

This morning:
Resistance/strength training day. Feeling seriously pooped today. This work out wasn’t overly difficult and it wasn’t extremely intense… it was what it was! I’m good with that today!

15 deep front squats with 2 x 35 lbs. dumbbells on shoulders
15 dead lifts with 2 x 35 lbs. db’s
20 clapping push-ups
10 ‘chest up’ chin-ups
30 alternating lunges onto Bosu ball with 2 x 25 lbs. db’s
12 isolated biceps curls (ea. side) with elbow on exercise ball, 25 lbs. db
12 triceps overhead French press (ea. side) 25 lb. db
24 “swings” with 35 lbs. db
30 dips with feet on exercise ball

My plan is to do some abdominals work later today.

For tips and strategies on creating a fat burning lifestyle, read “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. Better yet… check out the new 12-week Implementation & Coaching Program that accompanies the book: “The Toxic Fat Loss Body Transformation System”.

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Motion is Life ~ Fat-Burning Work Out Fun!

July 1, 2010 By Dr. Mom Online Leave a Comment
bleachers

bleachers

Remember the last time I posted work outs? I had mentioned that I might get a chance to head to the track later that day? Well I did. It was great! Our kids are in a track & field program this summer that meets at the high school track for an hour twice per week. I packed my exercise gear and hit the track!

I spent approximately 35-40 minutes doing all sorts of fun, fat-burning, calorie-burning things: 6 x 100+ meter sprints, bleacher running, one leg hopping up bleachers, triceps dips on the bleachers, side-to-side running up bleachers, lunging up bleachers… and then some walking lunges around the track and some push-up variations to finish it off. It was a fun jolt of variety to add to my work outs – a perfect, sunny day to be out there… watching my kids run as well. It was really, really fun!

A couple other parents there asked me if I was “in training” for an event coming up, since I appeared to be working out so “hard”. I just laughed and said, “Yes. I’m training for LIFE!”

I’m completely used to the odd-ball looks I get from most people now!

Yesterday, I went out for a stress-busting, relaxing 4.5 mile run. My legs were still wiped out from the previous day’s work out and track stuff, so this steady-paced run just felt gooood!

This morning was a resistance training day:

10 alternating lunges off top of Bosu ball with ATTEMPT to push/pop back up to ball! 2 x 25 lbs. dumbbells
32 alternating lunges onto Bosu with 2 x 25 lbs. db’s
20 “plyo” push-ups – pop up and clap at the top
10 ‘chest up’ pull-ups (coming up high enough in pull-up for chest to meet the bar)
15 (each side) one-arm ‘swings’ with 25 lbs. db
16 dead lifts with 2 x 35 lbs. db’s – 1/2 of them “slow-mo” – eccentric contractions
15 (each side) one-arm rows with 35 lbs. db
15 lateral shoulder raises with 2x 15 lbs. db’s, sitting on exercise ball & leaning back at approx. 45 degree angle
20 side-to-side squats over the top of the Bosu ball, 2 x 25 lbs. db’s on shoulders
Then I headed outside…
15 hanging rows from the side of the trampoline
20 bench jumps
30 alternating fast high step-ups

I did abs a little bit later… I got distracted by the sun starting to rise!
Abs: 30 side sits (each side) on exercise ball (obliques) while holding medicine ball at chest
30 overhead throw-type full sits on exercise ball using medicine ball to “throw”
60 seconds side plank each side, 60 seconds one-leg front plank (each leg)

You know, I almost didn’t get out of bed to do this this morning. I clearly did NOT get enough sleep… my legs were still pooped from recent work outs… I had a few other “excuses” rolling around in my brain, too! In hind sight, of COURSE I’m so glad I dragged my derriere out from the sheets! It’s why I like to say, “Motion is Life”… I always, always feel better after MOVING!

Need more fat-burning exercise tips? Ready to maximize your healthy weight loss efforts with powerful health-building nutritional strategies, as well as learning how to harness the power of your thoughts for optimal health? Check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” … your Better Body AND Better Health are just around the corner!

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Motion is Life ~ Cardio and Resistance Training Work Out Log

June 24, 2010 By Dr. Mom Online Leave a Comment
Copy of 104_0829

Copy of 104_0829
Here are the last couple of work outs:

Yesterday was a running day. I “ran” out of time, that’s how seriously I take running day! A project I’m working on took a bit longer than expected, so I ended up with less time for a run before heading in to the office. Instead of a 6 mile jaunt as planned, I did a fast 3.5. Good run, nonetheless… nice fast pace, felt good.

I also started the day with 20 – 25  minutes of stretching and spinal hygiene exercises with multiple breaks throughout the day in order to stretch my low back. It seems to be getting a bit better!

This morning was a resistance training work out day. I’m sure you’ve noticed that I don’t too often do multiple sets of the same exercises anymore – I changed that sometime last summer or fall and just haven’t gone back to visit much! I like just doing all “new” things in a work out – it’s a psychological thing with me! (what isn’t?!) I don’t like doing 2 works outs the same… not good for functional reasons either. This morning I did a couple sets of each exercise – I had been reading a “fitness competitor” friend of mine’s work out log and felt motivated to do multiple reps, for some illogical reason! It didn’t end up being one of my all time favorite work outs… I think I just get bored too easily!

15 squats on flat side of Bosu ball with 2 x 25 lbs. dumbbells on shoulders
15 bent over 2-arm rows still standing on flat side of Bosu, 2 x 25 lbs. db’s
15 chest presses with 2 x 25 lbs. db’s, lying on exercise ball
12 overhead triceps presses (ea. side) with 15 lbs. db’s, while lying over ex. ball
24 alternating biceps curls with 2 x 25 lbs. db’s, standing on balance disc

(Repeat)

6 sets of: 3 big forward walking lunges with medicine ball twist, then 4 swiveling, side-to-side squats on the way back
20 2-arm rows with heavy resistance band while sitting on Bosu ball
15 chest flyes with 2 x 15 lbs. db’s, lying on exercise ball with feet on Bosu ball
15 wide biceps curls with 2 x 15 lbs. db’s, standing on Bosu ball
25 dips with feet up on exercise ball
25 jack knives on exercise ball (abs)

(Repeat)

20 one-legged side squats each side with 2 x 35 lbs. db’s on shoulders – one foot up on chair to the side, other foot out wide on floor
30 “iron crosses”
40 hamstring/glutes curls with exercise ball
25 overhead throw on exercise ball to a full sit, and 20 to a full sit with twist (w/ medicine ball)

Total time of the work out: I think it was close to 50 minutes. WAAAAY too long of a work out for me! I’d rather fit 2 hours worth of exercise into 20-25 minutes than *this*. Oh well, I’m happy to move. Mixed it up today, that’s for sure.

If you’d like more exercises ideas, tips and strategies, check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds” … you’ll find plenty there!

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

June 17, 2010 By Dr. Mom Online Leave a Comment
Copy of IMG00031-20100612-1731

IMG00031-20100612-1731

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!

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Motion is Life – Squeezing in Work Outs!

June 16, 2010 By Dr. Mom Online Leave a Comment

Crazy. That’s what it has been around here lately. Just crazy!

I admit it. I have officially over-committed myself! I can see the light at the end (or next check point, at least) of the tunnel… a wee bit of balance *should* be restored soon. In theory.

Since the last round of work outs were posted, here’s the skinny on trying to keep up with fat-burning and health-enhancing work outs…

Friday:

It was a wild day with the kids – last day of school, 1/2 day, not a lot of “me” time. So, I modified my movement plan to accommodate the wee ones. Early in the day I did some abs and a few isometric ‘poses’ for strength building. Later in the day, I jumped on the trampoline with the kids for awhile… celebrating summer vacation!

Less-than ideal news: then it rained, so I took the kids to a movie (sat for almost 2 hours) then out to eat (not thrilled with the menu at this establishment, but did the best I could).

Saturday:

Our stinky washing machine has been boycotting for a couple months now… repair guy *swears* he has it figured out and will try a new part tomorrow. Uh-huh. Anyhow, I had to head in to the laundry mat for some turbo loads before hitting the road on a little adventure with the kids later in the day. I decided to dress in running gear when I headed in to town in order to accomplish “two birds with one stone”. I headed out for a 6-mile run while the laundry was going.

Less-than-ideal news: sat in the car for 3 hours on our adventure. ugh.

Great news: found a VERY healthy restaurant for dinner… lots of clean, organic food!

Sunday:

Did some abs in the hotel room before our day really got started. Went for a quick walk with the kids. Spent 7 hours at an amusement park and water park… walked a LOT… not sure how much exactly, but a LOT!

Less-than-ideal news: sat for 3 hours on the drive home!

Monday:

Did my morning spinal hygiene routine, ran up and down steps for a few minutes, and then a short walk.

Less-than-ideal news: that was IT. That’s not nearly enough movement to balance the wackiness going on lately!!

Tuesday:

Fat-burning weight training/resistance training work out! Woo hoo!

20 squats on flat side Bosu ball with 2 x 25 lbs. dumbbells on shoulders

15 2-arm rows standing on flat side of Bosu, 2 x 25 lbs. db’s

50 side/roundhouse kicks

15 chest presses with 2 x 25 lbs. db’s, lying on exercise ball

50 kicks to the other side

18 chin-ups, legs out in front for 1/2

100 alternating lunges onto Bosu ball, holding medicine ball overhead for 25, twisting side-to-side for the rest

22 alternating side-to-side push-ups, over top of Bosu ball

75 combination squats/alternating front kicks

25 triceps dips with hands on chair and feet on ball

20 lateral shoulder raises w/ 2 x 15 lbs. db’s, alternating standing on one leg… ‘cuz I felt like it.

10 sets of quick-paced:

3 BIG walking lunges (forward) with medicine ball twists

4 BIG side-to-side (swiveling/pivoting) squats on the way back

Abs: just did a few…. full sits on ball with medicine ball on chest – 40 to front, 20 to each side

Total time: 28 minutes. I was cookin’!

Trying to tie it all together – exercise, nutrition & mindset – in order to create better health AND a better body for LIFE? Check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds… The LAST Weight Loss Solution You’ll Ever Need!”

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Motion is Life ~ Back Pain Relief and Fat Burning Exercise

June 10, 2010 By Dr. Mom Online Leave a Comment
"The Hill" (I know... it doesn't look like a hill here!)
"The Hill" (I know... it doesn't look like a hill here!)

"The Hill" (I know... it doesn't look like a hill here!)

Yesterday was supposed to be a nice, long run day. Supposed to be. It didn’t happen! After getting all the things done that HAD to get done first, I didn’t leave myself enough time to do the type of run I had wanted to do. So, instead of doing a short run, I decided to do another sprinting intervals work out… you know, the major fat burning type of work out!

It was pretty much the same as the one I did on Monday: ran a mile, then did 5 intervals of sprinting approximately 50-55 seconds up a hill, then easy-jogged back down to repeat. Ran the mile home.

This is the same hill I’ve been running (and walking) for years now. But, when I used to do sprints there I’d just start on the *really* hilly part. That made the sprint less than 30 seconds long. I like how I’ve added the stretch of road leading up to the steeper part now… I hit a good stride before I hit the bigger incline. It’s a HUGE difference (for me) to add those extra 15-30 seconds to a sprint!!

This morning was a resistance training morning.

I almost skipped it because I’ve been having a lot of low back pain for the past week or two… and the usual things aren’t helping. Normally, going for a run clears it right up. Not the case lately. Mind you, I’ve yet to take my own advice and get my hubby to adjust me more frequently!! Duh. We’re just usually so busy when we’re in the office that I forget to ask!

When I woke up this morning, I’m pretty sure that I actually heard my lumbar spine screaming. Maybe it was the cat… but I think it came from my low back. Not good! I decided to get my boo-tocks (as the kids and I say) out of bed and do whatever type of movement I could. I know that motion is the ELIXIR! The proprioception that it generates can essentially block the concious perception of pain. Better than lying in bed listening to mini screams!

So, here’s what the ‘work out’ looked like today:

I started with lots of extra stretching and various yoga poses
a couple minutes of abs vacuums
100 alternating lunges onto Bosu ball with medicine ball ‘twist’
26 push-ups, alternating side-to-side with one arm ‘hold’ and other arm tucked around torso (sounds weird… but really feel it in abs)
50 lunges on Bosu ball with medicine ball out in front
15 two-arm rowing with heavy resistance band, holding ‘water skiier’ squat position
20 deep ‘water skiier’ squats using heavy resistance band
10 sets of: 3 walking lunges forward, followed by 4 alternating side/back lunges moving backward – quick paced but full range of motion
60 seconds straight-arm plank
15 slow-mo biceps curls with 30 lbs. cables on Bowflex
15 reverse-grip triceps kickbacks with 30 lbs. cables on Bowflex
60 seconds wall squat/wall sit
another few minutes of abs vacuums

I started feeling better right away, with about an 80% reduction in pain by 2/3 through the work out. I just took it slow and easy today… no heavy weights… careful not to get my spine or my core into any precarious positions!

I’m about to head out onto the dock for some more stretching while the sun rises… ahhhh!

Need more ideas for fat burning work outs to maximize your weight reduction? You’ll find plenty of suggestions, tips and strategies in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”!

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

June 8, 2010 By Dr. Mom Online 2 Comments
Guinnes the Great
Guinnes the Great

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.

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The Best Strategy for Losing Stubborn Abdominal Fat

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

images abs

Here’s another little article I recently wrote for a publication that describes a simple, yet extremely effective, strategy for permanently shedding toxic fat and inches around our mid-sections.

It’s not “hard”, but consistency is definitely the key!

Click Here to read the article.

We can do sit-ups and crunches ’til we’re blue in the face… BUT, if we’re missing parts of this strategy, our chances of permanent success are less likely.

If you’d like more info about this type of fat-burning, health-enhancing strategy, you can find several chapters worth in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”!!

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Exercise and Movement for Better Health… NOT Just for Weight Loss!

June 2, 2010 By Dr. Mom Online 1 Comment
images cartwheels

images cartwheels

Here’s a little article I recently wrote in conjunction with the release of my book and program “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”.

Throughout the book and implementation program I make the point that making lifestyle choices based upon their Health value first will naturally result in a healthier body composition (i.e. trim, lean, etc.).

This is true of exercise as well. We NEED movement in order to express optimal function. I did NOT say, “we need to work out for an hour each day!” or become star athletes!!

Nope. Check out this short little article to see the type of simple movement I’m talking about… movement that will maximize your brain function, regulate your moods, optimize your immune function, AND improve your overall health and body composition.

Click here to read the article.

You might also be interested in reading this article about Cardio Exercise Myths.

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Motion is Life ~ Holiday Work Outs

June 1, 2010 By Dr. Mom Online Leave a Comment

Over Memorial Day weekend, I had a nice string of enjoyable ‘work outs’. The bonus was that each day started with spinal hygiene exercises and stretches on the dock as hubby and I watched the sunrise together! Nice way to wake up your brain and body!

Friday:
I did a couple different abdominals exercises, then headed out for a 4.5 mile run. I was pretty s-l-o-w! By the time I got out there, the humidity was pretty high, and I am definitely not at my best at that point. Don’t think I’d run at all if I lived in the deep south!

Saturday:
I took my dad’s new (completely insane) dog for a VERY powerful 30 minute “power walk”! We threw in a few full-out sprints, too.

Sunday:
I got my run in early before it heated up too much. MUCH better! I did 5.5 miles.

Monday:
I did a 10 minute walk/jog to my sprinting place, then did 5 sprints (approx. 45+ seconds each) followed by walk/jog back (approx. 2 minutes+). Jogged home. It was approximately 25-30 minutes all together. Considering I was going to skip any official exercise today (other than the morning spinal hygiene), this was pretty good!

This morning’s work out was a resistance training one. I was feeling a little lazy and pooped… rough night for sleeping. My body was not inspired to be pushed right away! I still worked up a good sweat, so I suppose it’s all good! (It’s always better once you’ve DONE it!)

20 combination alternating lunge onto Bosu ball/squat, 25 lbs. dumbbells on shoulders
12 overhead shoulder press w/ 2 x 25 lb. db’s
16 seated rows with resistance band, sitting on Bosu ball
50 squats on flat side of Bosu ball with medicine ball held out in front
12 alternating biceps curls with resistance band
15 (ea. side) triceps French press with resistance band
20 squats/biceps contraction combination with resistance band
20 alternating side-to-side push-ups on Bosu (one push-up w/ 2 hands on Bosu, then one push-up w/ 1 hand on Bosu and 1 hand to the side, one push-up w/ 2 hands on Bosu, one push-up to the other side, etc.)
50 quick alternating lunges onto Bosu with a ‘pop up’, holding medicine ball

Total time: 18 minutes

I liked how my routine worked out last week with doing more isolated upper body moves on my ‘cardio days’, and saving the bigger fat-burning moves for my morning resistance training. I’ll probably do some arms and shoulders tomorrow before heading out for a run.

For more tips and strategies for incorporating the “right” type of exercise to help you burn the most fat effectively and permanently, check out my latest ebook and coaching program, “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. It’s the LAST weight loss solution you’ll ever need… and the action steps for dramatically improved health!

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

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

images stretching

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!

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Getting Back on Track With Healthy Lifestyle Choices

May 25, 2010 By Dr. Mom Online Leave a Comment

As you may have noticed, I was feeling a wee bit irked with myself when I wrote yesterday’s post! I know that guilt (as well as worry and anxiety) is a useless, toxic emotion… so I don’t really let myself get to *that* point. However, I was just less-than-impressed with my choice-making recently. It happens!

Anyhow, today is a different story.

First of all, I don’t get TOO far off track to begin with. I tend to keep doing a lot of ‘right’ things, even when I’m “off track”. The difference is, I tend to add more ‘wrong’ things than I normally would… or should.

It helps to not get so far from balance in the first place. It makes getting back on track a relatively simple process!

Yesterday, I chose to do a cleanse day. There’s a certain ‘nutritional’ cleansing and detoxification drink I like to drink when I want to clean things up a bit. So I did that a few times throughout the day. Also, I kept my intake very light throughout the day (less stress to the digestive system), and kept it very pure.

Dinner was a nice mixture of clean protein (organic chicken), organic carrots, organic broccoli and a bit of couscous. Small servings – taking it easy on my systems!

Throughout the day, I also ‘cleansed’ in other ways supportive to overall health, happiness and stress reduction. It’s mostly stuff I do on a regular basis, but yesterday I went about it all with a different mindset – focusing on how my actions and choices are very nurturing and healing.

Now THAT can make you feel a whole lot different about the healthy choices you make!

I started the day on the dock at dawn, doing my gentle stretching & breathing exercises, then some prayer, affirmations and visualizations. After dropping the kids off at school, I was extra careful to ‘chunk down’ my monstrous to-do list for work into realistic and manageable portions… setting myself up to succeed, rather than feeling more frustration.

Again, nothing much new about that – just a renewed focus on the basics. I was intentional and focused on scheduling my priorities.

Finally, before heading in to the office for the afternoon, I did a mini work out and then headed out for a fantastic bike ride. Part of me was saying, “You really don’t have time for this today!” But, thankfully, the part of me that sits on the *other* shoulder, wearing white and adorned with wings and a halo, said “You really should MAKE the time… your health, happiness and stress reduction are more important than the computer right now!!”

I love it when that part of me takes a stand! It was a great ride, full of good thoughts and energy. It was a very good choice!

I capped the day with an earlier-than-usual bedtime. Ahhh… THAT was a much-needed great choice!

So, getting back on track for me is always a matter of ‘hitting the high notes’ when it comes to nutrition, movement and mindset. Just eating better is good… but not enough. Adding a work out is good… but not enough. I need a balance of all three major components of lifestyle in order to feel restored, balanced and at peace with myself.

Imagine that! It comes back to balanced lifestyle… sounds familiar!

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