Technique Tuesday - Plank

Planking is a core strength exercise that involves maintaining a difficult position for extended periods of time. The plank exercise is one of the top ten abdominal exercises and is a great way to flatten your stomach, strengthen your core and improve the endurance of your back and stomach muscles. 

Today we will be focusing on the traditional plank. (Level 2 in above photo)

1. Lie face down, resting on the forearms, palms flat on the floor. Be sure that your shoulders are aligned directly over your elbows and that your legs are straight behind you with your ankles, knees and thighs touching.
2. In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. You now have created a straight line from head to feet. For comfort, you can rotate your elbows slightly out and clasp your hands together in the center. 
3. Tilt your pelvis and keep your abdominal muscles engaged to prevent your rear end from sticking up in the air or sagging in the middle. At this stage it's very important to remember to BREATHE! 
4. Hold for 20 to 60 seconds, lower and repeat 3-5 times.

And now, some planking funnies...

Now.  GO PLANK!

Monday Inspiration - Success Story

 Reason 936 why I love what I do: seeing people's lives change.

This weekend I had the pleasurable opportunity to attend a Beachbody Super Saturday event in Toronto.  A young man by the name of Matthew Latulippe was also in attendance.  

Matthew generously shared his health and fitness journey with us and how he lost an INCREDIBLE 250 lbs with Insanity!!!

Matthew is proof that with hard work and perseverance, anything can be accomplished!

So, if you are feeling that you can't do something today...think of Matthew and all of the hard work he has put forth over the last 2 years.  And, don't forget...

:)

Top Ten Thursday - The Common Cold

AH-CHOO!  Looks as though cold season is upon us once again.  And there's no doubt that colds can leave us feeling miserable! Let's look at 5 ways to help, not cure, the common cold:

1. Water and other fluids. Water, juice, clear broth or warm lemon water with honey helps loosen congestion and prevents dehydration. Avoid alcohol, coffee and caffeinated sodas, which can make dehydration worse.
2. Gargle with salt water — 1/4 to 1/2 teaspoon salt dissolved in an 8-ounce glass of warm water can temporarily relieve a sore or scratchy throat.
3. Saline nasal drops and sprays. Over-the-counter saline nasal drops and sprays combat stuffiness and congestion.  Neti pots are great for this!
   
4. Over-the-counter cold and cough medications in older children and adults. Nonprescription decongestants and pain relievers may offer some symptom relief, but they won't prevent a cold or shorten its duration
5. Humidity. Cold viruses thrive in dry conditions.  Dry air dries the mucous membranes, causing a stuffy nose and scratchy throat. A humidifier can help, or just a hot steamy shower.

Now let's look at 5 ways to prevent the common cold:

1. Proper hand washing is KEY in keeping a cold at bay as most cold and flu viruses are spread by direct contact. The germs can live for hours outside the body. If you can't get to a sink, rub an alcohol-based hand sanitizer onto your hands.
2. Keep your body in good general health. Make sure you're getting the vitamins and nutrients you need to keep your immune system strong. Eating well and keeping in shape by exercising will help your body defend against the cold virus. Shakeology is a great way to keep your immune system in check!  It contains all the vitamins and nutrients that you should be getting every day, but aren't.
   
3. Don't smoke! Cigarette smoke can irritate the airways and increase susceptibility to colds and other infections. Even exposure to passive smoke can make you (or your children) more vulnerable to colds.
4. Relax...  Stress can cause your immune system to lax, leaving you susceptible to picking up a virus.
5. Sneeze or cough into your arm or into a tissue rather than your hands.  

Wellness Wednesday!

YOU are in control!  You hold the power!  It's all about positive thinking today, this Wellness Wednesday! Remember this rule of thumb:

Having a positive outlook is a choice. You can choose to think thoughts that elevate your mood OR ones that deflate you.  If you're always thinking the glass is half empty or that nothing ever works out for you, that is exactly what life will present to you.   By choosing to take a positive outlook on life, you can begin to move out of that negativity and see life as filled with possibilities and solutions instead of worries and obstacles.  Thinking with positivity benefits your well-being tremendously.  Here are some of the most important benefits of positive thinking:

An increased life span

Better mental and physical well-being

Better coping skills during times of stress

 Lower rates of depression and distress

Greater resistance to the common cold

Don't those all sound like great reasons to stay positive?!  Now, realistically, I know that staying positive 100% of the time is nearly impossible.  Here are some tips to avoid the slump:

Avoid black-and-white thinking

Don’t play the victim. You create your life—take responsibility

Avoid people that take advantage of you and depress you

Remember that no one is perfect and let yourself move forward

Smile

List five things that you are grateful for right now

Follow a healthy lifestyle

Laugh

Positive self-talk

So today, and everyday, choose happiness and positivity  over doom and gloom.  Chances are you'll feel better and so will those surrounding you!

“See the positive side, the potential, and make an effort.” ~Dalai Lam

Technique Tuesday - Chaturanga

Next up on Technique Tuesday is the Chaturanga! This yoga "push-up" or low plank is the one yoga pose that you will probably do wrong most of the time.  Why?  Because it is HARD. This move strengthens the arms, wrists and abdomen. Similar to a traditional push-up, it also strengthens the muscles surrounding the spine, which helps to improve posture.  Now, let's begin:

1. Begin in Plank Pose. Keeping your elbows directly over your wrists, slowly lower your body to hover a few inches above the floor. Keep your back flat.
2. Lift through your chest, keeping your shoulders in line with your elbows. Don't let your chest drop toward the floor.
3. Fully engage your abdominal and leg muscles.If the full pose is too challenging right now, come to your knees first. Then, lower your torso to hover an inch above the floor. This is Half Chaturanga.  
   
4. Keep your elbows hugged along your ribcage, pointed toward your heels.  Don't let them out to the sides. 
5. Press the base of your knuckles into the floor. Your upper and lower arms should be bent 90 degrees at the elbows. Use a mirror or have someone watch you so you know how far you need to lower to get to 90 degrees.  Don't let your shoulders drop lower than the height of your elbows.
6. Hold for 10-30 seconds, and then lower your body all the way to the mat and rest.  

TA-DAH!

Motivation Monday - T. G. I. M

Thank God It's Monday!  Monday's used to be a sore spot for me, having to get up and start another week that I was sure I'd loathe.  Now?  I feel more motivated than ever Monday morning!  I may go to bed exhausted on Sunday night, but I wake up Monday morning refreshed and ready to hit the world!  Let's do this!  Let's set those goals for the week!  Mine:

1. Conquer workouts everyday this week, #noexcuses

2. Manage time between all three children and their needs and activities

3. Learn something new everyday (a skill, a fact, anything!)

Set your goals...  And KILL 'UM!

Saturday Shares

I'm exhausted.  I had my first Beachbody show today at a local parent bazaar.  I did this event last year, but as a parent.  Today I did it as an entrepreneur.  Honestly, the turn out wasn't even close to what it was last year.  I attribute that to the fact that their were a lot of other events going on in the area today.  I still had some interest, just not as much as I would have liked.  I heard a lot of no's.  Geez it's hard to get people to acknowledge and think about their health!  But, I will keep pushing forward as this is something I really feel passionately about. I cant' wait until my PiYo Challenge Group starts October 1st, here's hoping that some of my leads decide to take the reins on their health and come along for the ride!

Throwback Thursday - Diet Fads

Americans spend more than $50 billion a year on diets.  A diet "fad" is a diet or eating pattern that promotes short term weight loss with no regard for long-term maintenance.  Most are based on extreme calorie restriction.  They're hyped up and advertised to people desperate to lose weight fast.

Ever heard of the grapefruit diet?  "Lose weight, all by eating just grapefruit!"  Well, considering the low caloric value of grapefruit, of course you would lose weight.  You'd be consuming under 600 calories a day!  But, once you started eating regular food again, the pounds would sooner than later come back on.

And that goes the same for The Cabbage Soup Diet, The Beverly Hills Diet, and juice detoxes.  

We all would like a quick fix to correct the damage we've caused our bodies over the years, but a "fix" doesn't exist.  The only way to shed unwanted weight is through living a healthy lifestyle that includes healthy food choices and regular exercise.

Good rule of thumb = Anytime you see "Miracle" used in conjunction with a diet...RUN!

Wellness Wednesday - Laughter

Laughter is good for your health

Laughter makes you feel good, doesn't it?  It is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh.  Here are some benefits of laughter:

• Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
• Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
• Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
• Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

There are many ways to "get your laugh on", such as:

• Watch a funny movie or TV show.
• Go to a comedy club.
• Read the funny pages.
• Seek out funny people.
• Share a good joke or a funny story.
• Check out your bookstore’s humor section.
• Host game night with friends.
• Play with a pet.
• Go to a “laughter yoga” class.
• Goof around with children.
• Do something silly.
• Make time for fun activities (e.g. bowling, miniature golfing, karaoke).
  

Technique Tuesday - Downward Dog

This beginner yoga potion is used as a transitional pose, a resting pose and is a great strengthening pose.  It elongates your spine, releasing tension, while strengthening your arms, shoulders and back.  It calms the nervous system and helps relieve stress, headaches, back pain and fatigue. 

 1. Start by standing in your best posture with your feet hip distance apart with your arms down by your sides.  Be sure to distribute your weight evenly between both feet.

2. Keeping a straight back, fold forward at the waist and plant your palms flat on the floor with your fingers spread apart and pointing forward.  If necessary, elevate hands on a yoga block or a chair.

3. Step each foot back until you are in the top part of a push-up.  Hands should be beneath your shoulders and palms flat on the floor.

4. Lift your hips toward the ceiling until your body makes an inverted "V".

5. Press your chest toward your knees. and your heels toward the floor.  Your head should be framed by your arms.

Nice job!  You've mastered DOWNWARD DOG!

It's Monday!

It's Monday! (I can hear the groans...)  Well, stop letting Mondays be a groaner for you.  Start thinking of Mondays as a fresh start -a day to set the tone for the rest of the week.  Set a goal for today! Mine is to say HELLO! to everyone I can today!

Who knows what could come out of my simple smile and HELLO!  Maybe I'll get a hello in return, maybe not. Maybe I'll make someones day with that small interaction or maybe I'll start a conversation that leads to a lasting friendship.  Exciting possibilities -all with just saying HELLO!  Why don't you give it a try today too!  Who can you connect with?

Sweaty Saturday

Sweating isn't the most attractive thing, but it shows that your body is working hard.  The average person doesn't sweat from exercise till his or her heart rate hits 80% of the age-adjusted maximum.  Your maximum heart rate can be calculated by subtracting your age from 226 (for woman) or 220 (for men).  Although the most common method to determine maximum heart rate, it can often be off by as many as 10-12 beats per minute.

During a workout, aim to be in your target heart rate zone (typically 50-70 percent of your maximum heart rate) for 30 to 60 minutes, five days a week, to build aerobic fitness.  

So what will you be doing to break a sweat today? A brisk walk?  An in-home workout?  A visit to the gym?  I'll be getting in my PiYo workout, maybe with a side of 21-Day Fix's 10 Minute Abs!  Sweat it out!

What's your excuse?

"I don't have time to workout." "I'm too tired." "Exercise is boring"  "The kids don't leave me alone."  

Any of these sound familiar? I'm guilty of using them more than a time or two.  Excuses allow us to feel better about the poor choices we make.  Excuses won't get you any further into your fitness journey and they'll only set you back, allowing you to continue on in your comfort zone.  

"I don't have time to workout."  Time.  Don't we all wish that there was more of it?  We all have different priorities that run our day to day life.  Me? I work part-time, and have a household of five to look after.  One toddler, two children with above average needs and a husband who is very busy in his own career.  But, when I decided to take on my fitness journey, I made the time.  I wake up earlier or go to bed later in order to fit in my workout.  What's 20-40 minutes a day? Everything!  It will change your life.  Promise.  

"I'm too tired."  Zzzzzzzzz...  Funny thing about exercise.  It gives you more energy!  Before I started exercising on a regular basis, I used to have to take naps with my toddler just to make it through the day!  Now, I have so much more energy and guess what?! No naps!  

"Exercise is boring."  Exercise is what you make it.  Soooo...  Make it FUN!  I personally love my Beachbody work-out DVDs that I can do in the privacy of my own basement.  But, maybe you find that boring.  Find your niche!  Maybe it's joining a local Beachbody Fit Club so you can experience a live workout or maybe it's playing Wii Sports or X-box Kinect.  If I get bored, there's nothing more intense than some Dance Dance Revolution!  

"The kids don't leave me alone."  I have this problem all the time.  So know what I do?  I ask them to join me!  So far, every member of my family has joined me at least once in a PiYo workout.  And if a workout isn't their style, get outside! Jump rope, playground, hide and seek, walking, riding bikes -the possibilities are abundant!      

What I'm trying to say is stop making excuses for not exercising. There are so many opportunities to be active, you just need to decide to take advantage of it.  Do it for no one else but you.  You will be surprised of what capabilities you have. Not to mention the success ;) 

#noexcuses

It's... Throwback Thursday! Exercise style!

The 80's had some pretty awesome (sometimes ridiculous) exercise equipment and exercise gear.  What stands out for you?  For me, it's the funky leotards and legwarmers. Shhhhh...  Don't tell anyone that I secretly desire these again ;)

Exercise tapes.  They were a dime a dozen. (Not literally, kids.)  Jane Fonda, Kathy Smith, Suzanne Somers, Olivia Newton John, and Richard Simmons to just name a few. Denise Austin was my favorite by far!

  How about this throwback exercise equipment?!  The Thighmaster is iconic, millions of people "squeezed" daily.  The Schwinn stationary bike was...well, a bike with a fan attached to it??  And The Gazelle.  Who can forget the infomercials on this one?!  I think Tony Little sold it with his "prettiness physique".  And actually, thank you Google, I see that it is still sold today! 

Workout Attire.  My favorite!!  Who wouldn't want to sweat it out with a funky zebra printed leotard and some legwarmers?!  I know my ankles get cold...

Just maybe the ridiculous fitness craze of the 80's lead to the ridiculous obesity craze that plagues us now???

This is only the beginning...

Facebook? Check. Twitter? Check. Instagram? Check. Linked-In? Check.  Blog? Blog?? 

Blogging was LAST on my list.  Actually, it didn't even make my list.  I mean, what would I write about anyway? How was I interesting? What did I have to offer others? A few months ago, I wouldn't have been able to answer these questions.  Sad, but true.  Mom of 2+1 just living life with no passions, no goals, no confidence.  It wasn't until I started "watching" a few internet friends of mine on their personal fitness journeys.  Ah-maz-ing.  It didn't take me long to decide that I wanted "that". Wasn't sure what "that" was at the time, but I wanted it.  So, I reached out to those friends and started asking questions about what they were doing to achieve such great success.  I had heard of  P90x, Insanity, and Turbojam before, they just never peaked my interest as they seemed to hardcore for me.  One of those friends, now my coach, recommended starting with PiYo and Shakeology. I was a bit hesitant at first, but really, what did I have to lose? About 50 pounds, apparently...  I hadn't hit the scale for awhile and its newest number astonished me.  I had let myself get so out of control that I was the most I had ever weighed in my life. 203 pounds. TWO HUNDRED & THREE POUNDS! I weighed 140 lbs with my first pregnancy, 180 lbs with my second and now I was creeping into uncharted territory that I didn't want to be in.  It was then that I committed to change.  I'd buy that Beachbody Challenge Pack.  And, I'd rock the shit out of it. 

And I did. And I am. Exactly 38 days into the program and I've lost 16.6 lbs and inches off my hips, waist, you name it.  I've learned how to eat healthy again.  I've learned to have pride in myself again.  I have more energy and patience for my kids.  I'm happier!  And, because of all these great changes I decided to go ahead and become a fitness coach with Beachbody.  I never imagined that I would become a fitness coach, but here I am and I have never felt more passionate and empowered about anything in my entire life!  And to think...

THIS IS ONLY THE BEGINNING!