As 2010 clicks along, I’m continuing with my plan to MOVE in a purposeful way every single day. What I mean by that is not just doing normal daily activities, like work, errands, household chores, etc. I mean intentionally moving in a way that meets my body’s requirements – providing an overall variety of movement [...]
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 [...]
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 [...]
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 [...]
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 [...]
I’ve had a couple of good ‘official’ resistance training work outs this week, in addition to some energizing bursts of full body resistance moves during my morning routines of spinal hygiene and calisthenics.
In the mornings, along with stretching, cross-crawl patterns, proprioception-stimulating movements and postural corrective exercises, I’ve added some “big moves” like alternating squat kicks, [...]
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 [...]
I know you’ve heard me say it before: Motion is a requirement for health. Our cells genetically require regular movement in order to express their optimal function.
Our ability to create health and prevent chronic illness depend upon us meeting our genetic requirements for motion, as well as nutrition and mindset/emotions.
This is the recipe for lifelong [...]
I was a little bit ‘bummed’ that Christmas Day here was so rainy and icky. Historically, Thanksgiving Day and Christmas Day are two of my favorite days to get out of the house and go for a nice, long run and/or head out for a family nature walk.
No deal this year.
But, we DID get the [...]
It would be SO easy to skip exercise on days like these… weeks like these! Whew! I need a clone. How about you? Plus, it’s SO much fun just hanging with the kids at this special time of year… I’d rather play!!
Fortunately, I decided years ago that I am a mover. No matter how hard [...]
My exercise doesn’t always end up looking like I had originally intended. Things tend to come up that result in me changing my work out plan. Sometimes I have to make a work out shorter, or do it inside rather than out, or include my kids. I’ve become quite adept at going with the flow [...]
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 was a running day. Brrrr… I’m getting colder as I’m getting older! It already seems tougher this year to initiate a run than it did ALL last winter. I could be in for a looooong winter!!
Yesterday, the roads I normally run on were icy and treacherous, particularly along the shoulder of the “busy” road [...]
Man, I’ve really been off my routine lately!
It has been a strange combination of cold weather and icy back roads where I usually run, as well as some challenges with coordinating work schedules… and the result has been that I’m not getting out for runs the way I’d like to.
So, I’ve been mixing things up [...]
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 [...]
The last few days have been filled with an assortment of exercise… none of it my “usual”.
Friday
I got up and did my usual “Posture & Proprioception” exercises, and then decided to add about 10 miutes of high intensity calisthenics, and then a few yoga poses. Strange combination! Then I took dog breath out for a [...]
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 [...]
This can be a tricky time of year if you’re a health-seeking social butterfly!
Like no other time of the year, we tend to be inundated with opportunities to stray from our healthy habits. Parties, family get-togethers, holiday festivities… coupled with less daylight, colder temperatures and oftentimes less desire to get out and exercise. Oh, and [...]
