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Monday, July 30, 2012

Circuit for the Backyard

Do you have a great back yard or park nearby? Sometimes setting up a circuit can be a fun way to involve the family and friends! My back yard is fenced in so I can have my son playing on his own, the dog roaming around and everyone is happy!
Here is a routine that you will take you about 30 minutes to complete with warm-up and cool down.

Enjoy!

Workout:
Imagine a large square in the lawn about 15 feet on each side. Set up the cones on one side. Move around the square with stationary exercises at the corners for 15 repetitions while completing the exercises between the corners just once. Keep yourself moving around the circle for 20-25 minutes getting a drink where needed. Push yourself to get around the circuit 4 or more times. Always start a workout with a light warm-up and a few stretches at the end.  

Jumping Jacks (15) ----------------------------------à Burpees (15)
                                                Bear Crawl

  • .                                                                  -
  • .                                                                  -
  • .                                                                  -
  • .  Lateral steps over cones                         -   Skip
  • .         (face the other directions each time)                  -
  • .                                                                  -
  • .                                                                  -
  • .

                                           Bunny Hops
Double Crunch (15) <-------------------------------- Jump Squats (15)


Bunny Hops-Jump with both feet together as far forward as you can. Then power forward again.
Double Crunch- Lie on your back with your hands behind head. Bend your knees at a ninety-degree angle so feet are in the air. As you exhale you are going to pull your upper torso and your knees as close together as possible. On the inhale release back down and repeat.




Tuesday, July 24, 2012

Apertura

I watched the movie Eat, Pray, Love with Julia Roberts this weekend. I have read the book and this was my second time watching the movie. The whole story is about self-exploration for Julia Roberts’ character Liz Gilbert. She is in a life that she thought she wanted, yet she feels numb. She decides to travel to Italy, India, and Bali each for a month. In her travels she learns to appreciate nourishment, discovers the power of prayer, and falls in love.

While in Italy a group of friends were talking about the word that describes themselves. When Liz was asked her word she couldn’t come up with one. Then at the end of the movie she finally discovers her Italian word, “Attraversiamo “  or “Let’s Cross Over”. Liz finally discovered herself enough to take the leap of faith and fall in love again. To not lose herself in the relationship, but be enhanced with the joining.

 After careful thought my word would be “Apertura” or “Openness”.  Being open to all things (relationships, opportunities, exploration, challenges, helping others). In my Valedictorian speech on my high school graduation night I talked about the doors that we would be opening. We were safe and comfortable behind those blue doors of Weston High School, but now it was time for us to walk through new ones. I want to be constantly ready to walk or leap with my whole self in order to be the best person possible.

If you were to pick a word what would it be?

Thursday, July 19, 2012

Another Take on Food Logging

I was listening to Dr John Berardi’s interview with Ann Wixon for the Future of Health Now 2012 series on Fat Loss Secrets For Successful Body Transformation and his take on logging food intrigued me.  He said that by counting calories you are looking for math to tell you when you are full or what you should eat. You forget or loose track of using your sensors.
I am a big advocate of logging and find numerous benefits in utilizing this as a tool for improving your health and losing weight. I can personally relate to what Dr John Berardi is saying though. I have caught myself after logging my food and being low on calories for the day eating more even when I wasn’t necessarily hungry. I have also noticed after measuring out my food I have a tendency to eat it all no matter if I’m hungry or not because that was the serving/meal. Personally I know that slowing down my eating and being more aware will make a huge difference in my eating habits.

The message to take away from this statement is not to stop logging, but that first and foremost we need to listen to the body. Dr John Berardi said the first step to success is paying attention to “The Process “ of your eating (how, what, why, etc).

 Here are some strategies to start paying attention:

  • Slow down eating giving yourself at least 15 minutes to eat a meal and 5 minutes for a snack.
  • Make sure you are sitting at the table to eat. Create a relaxed atmosphere. Try to refrain from eating in your car or on the go.
  • Before, throughout the whole meal, and once finished eating evaluate your hunger cues. Never allow yourself to get too hungry and eat till you are about 80% full.
  • Working on leaving a little food on your plate at each meal to break the clean the plate club.
  • Ask yourself the following questions:
    • I’m I relaxed and enjoying my food?
    • Are my choices mentally and physically satisfying?
    • Do I feel energized after I eat or do I want to take a nap?
These questions are a great start in working with “The Process” of your eating. If you are looking for more suggestions check out The Rules of "Normal" Eating: A Commonsense Approach for Dieters, Overeaters, Undereaters, Emotional Eaters, and Everyone in Between! by Karen Koenig.

Enjoy exploring your Process of eating!

Tuesday, July 10, 2012

Excuses for a Closed Mind



During my yoga classes we focus on being open with our mind, body, and spirit in many of the poses. Camel in particular is a pose that helps individuals personally break down barriers and step outside their comfort zone. It took working with this pose as well as others diligently to help break down some of my own barriers in order to find that openness.

What areas of your life would you like to be more open to? This openness could be in relationships, personal growth, activities, possibilities, opportunities that arise, etc.

What prevents you from moving forward and being the best you? There are many excuses that we use for the closed mind. A few are listed below. As you read through the list do you think or say these often? We are our biggest barrier and so it is getting outside of your head in order to change.

I’ve always done it this way
It is too much trouble to change
I tried that before
I don’t like that idea
That will never work
That costs too much
That is a crazy Idea
That is too much work
That is impossible
My friends, family, coworkers would never believe it
That is so different from how I was raised
That is not me
I could never succeed

 Enjoy the journey of discovery.

Ineffective people live day after day with unused potential. They experience synergy only in small, peripheral ways in their lives. But creative experiences can be produced regularly, consistently, almost daily in people's lives. It requires enormous personal security and openness and a spirit of adventure.”           Stephen R Covey

Saturday, July 7, 2012

The Look Of Health

What triggers in your mind how healthy a person is? Some might say their weight. But what about their skin? No matter if a person is thin or overweight, clear glowing skin radiates a sense of health. What does your skin say about you?

Healthy skin starts with good eating habits, exercise and a skincare regimen that includes exfoliation, cleansing, moisturizing and using sunscreen.

Your great summer skin prescription:

  • Water is vital for flushing waste products out.
  • Fish, especially salmon, is full of anti-inflammatory omega-3 fatty acids. Shellfish are a good source of zinc to heal wounds.
  • Aerobic exercise increases facial viscularization and oxygenation, creating that rosy luminance.
  • Whole Grain products such as wheat, wheat germ, barley, and rye are excellent sources of vitamin E to strengthen and protect our subcutaneous layer of fat against free radicals. They are also high in B vitamins, which are essential for making new skin cells.
  • Beef and dark-green leafy vegetables are a great source of iron which helps our oxygen-carrying red blood cells.
  • Vitamin C is important for collagen synthesis. Load up on citrus fruits, strawberries, tomatoes, bell peppers, and baked potatoes.
  • Add spices to your diet. Basil, cinnamon, cloves, garlic, ginger, red chili, turmeric and curry have anti-inflammatory and antioxidant properties.
Here are my Top Skin Care Products:
Arbonne’s  Sunscreen
Arbonne’s RE9 Skin Care Set
Arbonne’s Sea Salt Scrub

 Show off a little skin…..