Fitness Anywhere
Meg White • January 9, 2017
Fitness Anywhere
As seen in
Feb 2016
Staying active can often feel like an extra chore at the bottom of our priority list. Making it to the gym can require an extra few hours in our day that many simply don’t have.
Exercise has too many benefits to count. Taking time out for yourself to get your heart rate up, increase circulation, and relieve stress is crucial to any health plan.
Making a schedule of when you plan to get structured activity in is a must have for your health goals. But for those days when life just won’t cooperate – try 1 – 30 minutes of my Fitness Anywhere plan.
Things you can do anywhere:
1) Take the stairs –
Don’t under estimate the value of
little bursts of activity through the day, or week. Anytime you see a
set of stairs use them to help you get some extra circulation. If you
don’t encounter stairs, walking around the block or parking lot is an
easy to find substitution.
2) 60 Second Wall Sit
– Sitting on a wall with your
knees in line with your hips while you brush your teeth, watch TV, or at
any other time is a great way to strengthen your knees, abs, and leg
muscles.
3) 60 Seconds of Jumping Jacks
– First thing in the
morning, before a meal, or pre-shower jumping jacks are easy to do,
require no equipment and are a great total body work-out. If you need
to lower the impact, try stepping out with one leg at a time instead of
jumping.
10 Minutes : Warm Up – 2 Sets/ 10 Reps Work-Out – 1 Set / 15 Rep
When time allows repeat the circuit once or twice, cool down by repeating the warm up.
Every minute really does add up. If you were to get in just one minute a day by the end of the year that would be 6 hours of exercise. Get in 10 minutes 3 times a week and by the end of the year you will have racked up 24 hours of activity.
Whatever your goals are be flexible with your approach, and for more workout ideas, recipes, and motivation check out our blog at www.TrainHardOrGoHome.com.
One of the trivia questions I ask in my breathing workshops is: Which movement happens more often, breathing or blinking? The correct answer is breathing, because we don’t normally blink in our sleep. But why does breathing matter so much? The movements that we do most have the greatest impact on our functioning and performance.
Can you imagine doing jumping jacks while holding your breath? Breathing impacts our external movement, our digestive system, our sleep, and our nervous system’s communication. When breathing is inefficient, the brain perceives this as a threat to life, and normal functioning is disrupted. The “fight or flight” mechanism gets turned on, posture muscles get recruited (compensate) to do the job of the breathing muscles, and so begins the injury cycle. For these reasons, restorative breathing exercises are a foundational component of all our exercise programs.
Office, car, computer, and cell phone postures have played a huge role in the dysfunctional breathing epidemic in our culture. Whether you’re training for sports or everyday life, your training demands efficient breathing. My favorite strategy to improve this critical movement: balloon breathing. There are several techniques, but a great start is 90/90 balloon breathing. Balloon breathing trains the “core”, and by “core” I mean the diaphragm, which is the true core. The diaphragm is our primary breathing muscle. When we help the diaphragm do its job, we release tension in all the muscles of the torso that were compensating for the weak and poorly positioned diaphragm. Blow the balloon up with 4-6 breaths in a row, always inhaling through the nose and exhaling through the mouth into the balloon. Then hold the breath at the end of the exhale for 3-5 seconds, empty the balloon and begin again.
Why does breathing matter so much? Well Neil Rampe the Head Athletic Trainer for the Los Angeles Dodgers put it this way "It's like driving with your alignment off, you can compensate by over-steering, but if you don't correct it, your tires wear out after 30,000 miles instead of 60,000". Efficient breathing is one of the best gifts you can give to yourself. Try balloon breathing 3-4 times a day to start reaping the benefits of efficient breathing.
For more techniques on how to build a strong foundation come to our next free workshop on Feb3rd from 12pm-1 pm at Action Fitness Community in East Sacramento.
Most of us know we could add some more vegetables to our daily menu. Vegetables provide vital water, vitamins, and minerals to our diets. Starting off with a serving of vegetables is a great way to kick off a nutrient packed day! Here are a few ideas on how to add more veggies to your daily routine: 1) Fruit and Veggie Smoothies
Homelessness among teens in Sacramento has sky rocketed over 500% in the past few years. Wind youth services is Sacramento’s only non-profit specifically working to tackle this dire problem. I have worked with Wind in the past, and they are an amazing organization. For the month of November, I invited everyone at my studio to get involved by donating items on their supply wish list.
And some moves to help you get there… Click here for the Sac and Company segment that inspired this blog Every January 1st (or the first Monday of a new year) gyms, parks, and fitness trainers are swarmed with people hoping to make this year different from the last. The reality of the matter is 1/3 of the people who make New Year’s resolutions are give-up before February 1st , 73% give up before meeting their goal, and only 8% are successful. So why make resolutions at all? If you don’t make them you can’t break them right? The flip side is if you don’t make them, you can’t achieve them either. Making a plan means you’ll likely do better than you would if you had made no plan at all. So how do you get into that elite group of 8%? Bottom Line – don’t stress about it. Here are some tips on how to make this year a healthier one: 1. Having a plan is better than none at all . In the words of Bruce Lee:
This year Small Business Saturday coincided with Shop East Sac. Shop East Sac is a passport program put on by the East Sac Chamber. Participants visit at least 10 small local businesses to receive a stamp, which makes them eligible to win a $1,000 Shopping Spree. To support small local businesses, work off some holiday calories, and get some activity we decided to do a Holiday Fun Walk/Run. Everyone was all smiles at the start of the walk/run
When race cars speed around the track they burn rubber, loosen screws, and use gas. Any car that doesn’t stop for the pit crew isn’t going to last very long on the track, or in the race circuit. It’s surprising how cars resemble the human body. And how much our lifestyles have changed our bodies from luxury sedans to race cars. Our high paced life style leave some bodies in the dust. It’s always interesting to see the 70 year old in the assisted living facility, who needs help tying their shoes- and the 70 year old still completing 5K’s, and out running the 30 year olds. You have to ask yourself how you want to age, and what you can do to accomplish your goals. We treat our bodies like race cars, and rarely stop by to see the pit crew. To reach and maintain your fitness goals, and get the most miles out of your ride it’s important to take the time for regular tune ups. After all your body is the only vehicle you get. Check out my 4 Tips to A Speedy Recovery and a Long Ride 1) Sleep- A recent study showed that dieters that got 7.5+ hours of sleep regularly, lost twice as much fat as their sleepy counter parts. [1] Not sleeping enough can cause your body to store fat, increase your blood pressure, decrease your ability to perform regular tasks, and have negative effects on your immune system. The average adult should regularly get 7.5-8.5 hours of sleep. 2) Hydration- In spite of the fact that about 75% of the body and lean muscle tissue is water, many still load up on sugary sodas and caffeinated drinks to quench their thirst. Studies regularly prove water’s ability to speed up the metabolism. Being properly hydrated ensures you’ll be able to work your hardest during your work-out, and recover faster by transporting nutrients where they’re needed. Proper hydration can also increase energy and ward off chronic disease and pain. Hydration is more than water. Electrolytes are also key to staying hydrated. Check out the TrainHardOrGoHome blog or Facebook fan page for an easy homemade Electrolyte recipe, or try coconut water. Exercising adults need 80-96 ounces of water per day. Caffeine, intense exercise, and a weight loss goals means more H2O. 3) Post Work-Out Nutrition – After your work-out you’ve depleted your body of glycogen, and torn down your muscles. The next step is to rebuild them. Your body uses carbs to replenish energy and aid in the distribution of protein to repair muscles. You have a 30-45min window when your body is best able to absorb nutrients. Eating you largest meal and being sure to include both protein and carbs are vital for the most efficient recovery. For maximum recovery shoot for between 0.15-0.25 grams of protein per pound of your body weight and between 0.25-0.4 grams of carbs per pound of body weight. If you’re very overweight, use your goal weight when calculating how many carbs/protein to eat. 4) Flexibility Training- Flexibility has to do with the ability of your body parts to use their full range of motion. Limited range of motion can lead to chronic injury, pain, permanent joint damage, and decreased strength potential. Keeping all your muscles flexible puts less stress on your joints and back. A regular flexibility routine is vital to reaching your full fitness potential, and maintaining it. After warming up, stretching should be performed before and after work-outs, and daily for maximum benefits. Yoga is also a great way to increase flexibility. As you speed through your daily tasks, and work-outs be sure to take the time to rest and recover. Remember you can’t trade your body in. If you’re ready to live BALANCED, healthy and fit, enjoy the support of a fitness community geared at realistic lifestyle changes with Action Boot Camps! Not sure if a Fitness Community is for you? Mention this article for a free work-out and come see for yourself.
For most people the New Year is a chance to finally take a breath and start fresh. The holiday hangover has finally worn off, we’ve thrown away our New Year’s party hats, and we’re all settling into 2015. After the New Year’s Resolution buzz dies down- many of us find ourselves falling into the same bad habits as last year. Whether you’ve fallen off track, or are doing what it takes to hang on, check out my tips for keeping your work-outs HOT all winter long. 1) Try something new – In 1785 Poet William Cowper wrote, “Variety is the spice of life, it gives it all its flavor.” He couldn’t have been more right, not only does your body break down from repetitive movements, so does your mind. Sacramento has a plethora of activities. From rock climbing to zumba, indoor spin to year around outdoor swimming, pole dancing to hot pilates, there’s no reason to get bored with your exercise routine around here. 2) Join a sports team – Whoever said, “Make your workouts fun, and they won’t feel like work” was lying – it still feels like work. But it’s a heck of a lot more enjoyable if you’re having fun while you’re doing it. Remember how much fun you had playing sports in high school? Your sports career doesn’t have to retire with your jersey. Bad at sports? Doesn’t matter. You can still have fun, get in shape, meet some great friends and enjoy some good old fashioned team work. Plenty of adult leagues are just for fun. Try ultimate Frisbee, soccer, foot golf, basketball, or softball. 3) Find an activity partner – Misery really does LOVE company. Working out with the right friend guarantees that you’ll work harder and stick to your program for longer. Ask a co-worker, friend, family member, or significant other to commit to being active with you one day a week- then make it happen. Or try registering together for an upcoming race. You’ll also be more likely to try new things if you have a partner in crime. 4) Gamble – There’s a reason gambling is a multi-billion dollar industry, which has gone on, and continues to go on EVERYWHERE. We like to bet. Bet a friend or family member you’ll stick to your work-out schedule, not eat out, or bring you lunch to work every day. Loser buys the winner a healthy lunch – or put some cold hard cash on it. Get a group together, or form small teams, for larger prize pots, and more fun. Try to make your bet based on performance not results. (Bet you’ll run a mile twice a week over who will lose more weight) 5) Get Outdoors – There is something borderline magical about fresh air. We have such mild weather; if you dress appropriately there is no reason not to be outside on a regular basis. Decreased stress, increased energy, more concentration, and a stronger immune system have all been linked to spending more time outdoors. Go for a walk at the park, kick or throw a ball around, camp, or hike as much as possible. Don’t let the cold weather put your fitness goals on ice. Catch your winter months of fire with my 5 tips for staying warm and fit all winter long – and reap the reward come summer time. Yours in Health and Fitness, MadDog Meg
