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Tuesday, February 12, 2013

Morgan's Success Story

It is amazing when you visualize success in your mind how focused you will be. I have all clients create a wellness vision before they start working with me. You can't create a game plan if you do not know where you want to go.

Morgan has done a great job with creating her vision and following through. She says, "I decided how I wanted to live my life, how I wanted to look and feel, and I automatically started making better decisions." This is a huge step. If you keep your vision in the forefront of your mind the thousands of decisions you make everyday will lead you where you want to go.

Morgan had to start somewhere and it was all about those little things. She advices others who are looking to make a change to "Just start! Even though it may take some time, small changes all add up to big results in the end!"

Here is more on Morgan's journey:
"I have always considered myself to be an “active” person. Throughout high school, I played a sport every season, so I never had to think about working out on my own, and I never thought about my eating habits. When I got to college, I found it much more challenging to maintain my weight and make healthy choices. Between drinks, late night snacks and a lack of activity, I would say I definitely gained the dreaded “freshman 15” and much more! I would work out here and there, but I never really stuck with it. I stayed on this same path throughout college, graduate school and my first couple of years working. I wasn’t happy with my body, but didn’t feel like I had the motivation, dedication or tools to make any kind of change.

In November 2011, I decided to join a gym. My initial assessment with a trainer there was NOT fun. She weighed me, and I was absolutely shocked by the number I saw – I knew I needed to do something. I started working out and making more conscience decisions about what I was eating. On my own, I was able to lose around 15 pounds which was a tremendous success in my eyes. About that same time, my sister Erin started working out with Ashley. We could all see that she was having great success, and she would always talk about the great workouts and support Ashley gave her. I knew I needed that extra push to really propel me in the right direction, so I decided to start working out with Ashley. I still had a lot of weight to lose and needed help making health and wellness a part of my everyday life. Ashley gave me that, and so much more. She is constantly sending new recipes, workouts and motivational/inspirational things to read. I can honestly say, without a doubt, it was the best thing I have ever done for myself. I have never felt better or healthier in my entire life."

In losing over 35 pounds and changing her bodyfat percentage dramatically. The biggest challenge Morgan has had is to ensure that this remains a lifestyle change not just a diet. It is long term for her and that is how it should be. I want everyone to make changes that are going to last a lifetime!

It is about tweaking and finding a plan for each individual. Morgan says, "The thing that surprised me the most about this journey is how easy it was once I figured out how to make it work for me.  I have never once felt like I was depriving myself of food or stressing myself out trying to get a workout in. I have genuinely enjoyed this process, and I am learning and trying new things all the time!

Congratulations Morgan on your great success!

To get started on your own wellness vision check out one of my last blog postings:
http://changeinyouwellnesscoaching.blogspot.com/2012/03/creating-welllness-vision.html


 

Tuesday, February 5, 2013

Super Circuit Workout

For this workout you will need two set of dumbbells. One set for shoulder presses and a little heaver for squats. You will need a cone or towel and either space to run around or a step. This workout is strength based, but will keep your heart rate elevated the whole time. Try to keep yourself moving grabbing a drink and taking a short break maybe halfway through only if needed. For the workout itself you are going to perform the strength exercise listed and then either make a lap around your workout space (track is good if an option), do 15 jumping jacks, or jog up and down on a step or your bottom stair for :20 seconds before quickly moving onto the next exercise. Go through the whole circuit at many times as you can in 25 minutes. Many people are able to get anywhere between 3-5 rounds in. Push yourself to move quickly, but still focus on making each individual movement the hardest you can.

Warm-up:
Do 3-5 minutes of dynamic movements or holds. Some good choices:
Planks
Alternate forward and Lateral Lunges on each side
Squats
Grapevine across the floor crossing your right foot in front of the left and then behind when moving left and vice versa

Exercise Name
Exercise Description
Repetitions
Dumbbell Clean and Press
Stand with feet hip width apart, dumbbells in your hands knuckles forward dangling in front of your thighs. On an inhale use the backs of your forearms to perform a reverse curl bringing the dumbbells up towards your shoulders. On your exhale press the dumbbells straight over head. Inhale slowly lower them to shoulders and then exhale them down by the sides. Focus on using just the arms by keeping the legs stationary.
15
Cone Hops
Place a cone, towel, or dumbbell on the floor. Stand to one side of the cone with your feet hip width apart. Jump over the object with as much height as possible landing in. Repeat toward the other side.
20 total (10 in each direction)
Burpee with mountain climbers
Start standing tall. Place your hands on the floor. Step or jump back to a plank position. Draw one knee up towards your chest quickly extending it back out and then the other knee (mountain climber). Step or jump your feet back towards your hands and then either stand up or jump up. Work on keeping shoulders overtop of hands when in the plank position as well as the butt down for the mountain climbers
20
Squat Lunges
Hold dumbbells at your sides with your feet hip width apart. Perform a squat lowering your hips toward the floor with weight in your heels. After coming out of your squat perform a reverse lunge on one side being sure to pull back up with the front foot. Squat and then repeat on the other side.
10 lunges each side
Plank with Hand Taps and Plank with Toe Taps
Come into a plank position on your forearms. Keeping your hips solid you are going to tap your right hand out to the right side bring it back in and then tap your left hand out to the left side. The closer your arms are together the easier this is and the wider your feet are the easier this is.
Then you are going to tap your right foot out to the right side bring it back in and then tap the left foot out to the left side. Be sure hips stay level and low this whole time.
Both exercises are not about speed but control.
5 taps in each direction with both hands and feet
Super Crunch
Lie on your back with your knees and hips bent at a 90 degree angle with hands behind head and elbows wide. Perform a bicycle motion (bring opposite knee and shoulder together in the middle of your body) on both sides and then bring both knees and torso up in the middle for a double crunch.
10 total
Tri-Push up
Regular
Tricep
Power
Perform a regular push-up with your hands wide. Be sure to make adjustments with your feet/knees where needed. Your tricep push ups are done with your hand right next to your chest with elbows grazing the side ribs. Your power pushups are like jumping jacks with your arms. When your arms are in the middle they are straight and when you power them out to the sides lower your body down into a full pushup position.
10 of each

 
Cool Down-There was shoulder/chest work along with forward flexion. Both the Pec wall and hip flexor stretches below would be great after this workout.


Pec Wall
  • Stand against an object (a door frame works well) and form a 90/90-degree angle with your arms as depicted
  • Draw your belly button inward.
  • Slowly rotate your trunk forward around stationary arm until a slight stretch is felt in the anterior shoulder region.
  • Hold for 20-30 seconds
Hip Flexor
  • Draw your belly button inward
  • Tighten glutes and perform a posterior (backward) pelvic tilt.
  • Hold for 20-30 seconds
  • Avoid arching low back!
  • Motion occurs predominately at the pelvis, the back leg should not move.