I always talk about the importance of moving your spine and all its surrounding tissues in order to fuel up your brain for health and happiness.
Sheesh! Just imagine how healthy and happy these young ladies must be! Lol!!
(Not to mention the nice abs, core strength and overall sleek physiques they have! Hula on, baby!)
Ok, Ok… so, I haven’t fully gotten back in the swing of things with posting here regularly. BUT, I have finished the fat loss book and I’ve recorded it!! It was a trade-off… hopefully, you understand!
(The book is called “The 7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds”. It will be available VERY [...]
Yesterday I had a great work out. No interruptions. Quick, focused and to the point.
The work out:
100 (quick) alternating squats/side kicks … my favorite “power” burst move these days!
30 alternating lunges onto Bosu ball with 2 x 35 lb. dumbbells
Abs – 40 pelvic lifts, lying on back and lifting lower body off floor with medicine [...]
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 [...]
Here’s a work out I did a couple days ago – it was preceded by the early morning routine of “Spinal Hygiene” exercises (posture & proprioception), stretching, yoga and some calisthenics. After the work out I took the dog out for a short walk (about 15 minutes).
The work out:
20 squats on flat side of Bosu [...]
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 [...]
In the past week, I’ve had two work outs that were officially “resistance training” or “weight training” in nature.
On a daily basis, I’m starting each day with “P & P” exercises – posture and proprioceptive exercises – as well as a varying combination of calisthenics, abdominals work and yoga. Again, just a reminder that movement [...]
A couple days ago, you may recall that I had mentioned I was heading to a doctor’s appointment with my dad. As such, I needed to be time efficient with my movement for the day.
I headed out early with dog-breath for his walk. We “power” walked for about 20 minutes and then headed for a [...]
Yesterday, the stars just didn’t align for me to get out for the longer run I would have liked to have taken for my cardio work out.
Enter Plan B!
Instead, I chose to do a quick, focused combination of high-intensity, fat-burning “power moves” to challenge my heart and work up a good sweat.
The work out:
100 alternating [...]
(Gotta’ love Jillian Michaels!)
In yesterday’s work out, I decided to mix things up a bit. I wanted to combine challenging weights/resistance for me with higher intensity and with peak contraction challenges… all in a short, focused work out.
This is what I came up with:
20 alternating lunges with 2 x 35 lb. dumbbells – held 21st [...]
If you’d like to SEE results from your weight training or resistance training work outs – leaner, more toned, less fat, more definition, etc. – the most effective way to work out is to use an amount of weight/resistance that REALLY challenges you.
For example, if you’re going to do some squats, it’s more effective to [...]
I just came back from a run and saw several of my neighbors out in their yards getting some work done. It’s such a gorgeous day here!
I started thinking about my neighborhood and the people in it. We live on a street with 21 homes on it. Most people are in their 40’s, 50’s and [...]
(The photo just reminds me what God gave us… and how we cover it up with layers!!)
Yesterday I threw in a quick full body resistance work out before heading out for my run. I wouldn’t normally do this, and I don’t normally recommend this… I just felt the urge yesterday. So be it!
I knew it [...]
I went into my last weight training/resistance training work out with the intention of adding some “power moves” to add to the work out’s fat-burning potential.
This is how it turned out:
150 alternating lunges onto Bosu ball while holding medicine ball – alternated ball position: 25 twisting to each side, 25 with ball straight overhead, 25 [...]
Yesterday I mixed things up a bit.
I did 10 minutes of high-intensity interval resistance exercises with very short rest periods in between (excellent fat-burning exercise), then headed out for a run.
The “work out”:
30 squats with 35 lbs dumbbells on shoulders
30 push-ups
30 two-arm bent over rows with 2 x 25 lb. db’s
30 Pilates-like ‘reach & tuck’ [...]
(Even the short people are expected to RUN around here!)
Last night I went out for some sprints before dinner. It was a last-minute decision to squeeze that in… yesterday was supposed to be an “off day” for formal working out. (No true off days for movement, though… that’s not meeting our innate genetic requirements for [...]
(Keep reading to understand! … YES, my move looked *just like* the guy’s in the video… kinda’ sorta’… without any of the talent or skill, that is!!)
Yesterday’s work out was pretty basic… except for the falling off the ball part. Yeah, that part wasn’t really all that basic! It was hilarious, and the kids and [...]
It’s the “blech” work out because that’s how I felt about working out that day! This is Friday’s work out. I was having a lower energy day, physically… too much going on, etc.
I put off working out until really late in the day (not a good idea)… but I had a lot of demands to [...]
Yesterday was a great day for movement. I love days like that… feels so good to moooove!
The resistance training work out was a high-intensity, quick-paced one with very short rest periods between sets.
30 alternating lunges with 2 x 25 lb. dumbbells
30 Romanian dead lifts with 2 x 35 lb. db’s
20 chest presses with 2 x [...]
Yesterday I went for a nice, long run. Longer than I’ve been running lately, anyhow!
It was such a gorgeous, sunny fall day. The country roads that I run on were bursting with autumn color… my favorite areas are the several “tunnels” of trees that encase the road at multiple points along the way. Stunning!
These are [...]
