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 [...]
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 [...]
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, [...]
Yesterday started out with the usual “spinal hygiene” exercises (posture and proprioception) as well as some brief calisthenics to wake my body and brain up! It’s about 10-20 minutes in the morning, depending on how much I do.
Later in the day I did a resistance training and “power moves” work out:
100 alternating squats with front [...]
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 [...]
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 [...]
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 [...]
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 [...]
(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 [...]
Today was time for another full body work out. Unfortunately, I didn’t get to power my way through a super focused and super high-intensity work out because I was also on a “date” with my 4 year old son at the time!
He joined me for part of the work out, and then switched gears to [...]
This is one of the work outs I did over the weekend while visiting relatives. Quick, no equipment required and it kept me on track.
Obviously, this isn’t just for travel! You can do something like this ANYtime you need to squeeze in some fat-burning resistance movement.
The “moves”:
100 alternating lunges with arms straight overhead
30 staggered hands [...]
Here’s one of last week’s full body work outs – only 17 minutes long, but high-intensity.
50 fast-paced alternating squats with front kicks
20 push-ups with hands staggered and balanced on one foot
50 more alternating squats with front kicks
20 staggered, one-legged push-ups in opposite position
50 alternating lunges onto Bosu ball, holding medicine ball straight overhead
15 chin-ups
50 alternating [...]
(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 [...]
Friday’s resistance training (weight training) work out was preceded by a nice, long “power” walk in the morning.
Again, I’ve started using resistance bands in my work out a bit more lately, so you’ll see more of those exercises sprinkled in here. Some of the exercises are challenging to describe or explain… but I’m sure you [...]
