Quick Workout

The other day I wanted to work out but didn't want to get in my car, drive into town, and get on a treadmill to run. I made up a quick workout to get my heart going and get my workout in for the day.

Warm up
March in Place
Gets you moving and starts to warm your body up. Get your knees up and do for 30-60 seconds.

Windmills
These also get your heart rate up and is a good dynamic stretch for your arms/upper body. Do about 30-60 seconds

Jumping Jacks.
These are good because it gets your heart rate up and they get you warm. I did 100 but listen to your body. If you have a hard time doing them, try a couple sets of 15 and then work your way up from there.

The workout (repeat through 2-3 times)

Push-ups
Builds up your upper body. Again if you are just beginning don't push yourself too much, but push enough. I did 15 girl push ups

Bicycle
This is the most effective ab-exercise for you. It builds your legs and your core. It helps your "muffin top" and helps you to build up your leg flexors (important for trail runners). I do 20 on each side

Plyometric Squats
It's like a squat but explosive! Here is a good example of how to perform them. Don't do too many or you won't be able to walk the next day (I may have pushed myself too much) I would suggest doing about 10 this first time.

Plank
Builds upper body and core strength. Shoot for a minute your first time and build from there. I also do the side plank on both sides. I am not very strong on my sides so I do it for about 45 seconds.

Mountain Climber Twists
I LOVE THESE! I would always have the people I trained perform these! Why? Because 1-they are my favorite and 2- They build upper body strength, your core, and your leg flexors.

Plyometric Lunges

Again it's explosive! 

Repeat. If you don't want to do the Plyo's, just do a regular squat and lunge. It still works your bottom!

Cool down
VERY IMPORTANT! You need to stretch the muscles you just warm-up. It helps to prevent muscle stiffness and injuries. I stretch my arms, back, chest, legs, sides, neck, everything. Here is a website with some really good stretches.

Challenge: Get up a 30 minutes early and do these exercises. Modify them to YOU! If you only can handle doing it once through. AWESOME! That is one more than you did yesterday. Always think of what you do and not what you didn't do.  

Vitamin D

We have all heard how important Vitamin D is for our Calcium absorption. I have learned about Vitamins multiple times in my nutrition classes, but today I learned something new.

Vitamin D can also help fight against the common cold, ease low back pain, and help you be positive and happy! Are you getting adequate amounts in your life? Check the RDA for Vitamin D to see.

I take a Calcium supplement that has Vitamin D in it because I don't like milk. So I kill two birds with one pill. You can get Vitamin D a few other ways though. The best way is from the sun. However if you live up north then you probably don't get enough. You can also get it from foods such as: 

1 TBS of Cod Liver Oil

3 oz of cooked Salmon

3 oz canned Tuna

1 cup Fortified Orange Juice

1 cup Fortified Milk

1 large egg (be sure to eat the yoke because that is where Vitamin D is found!)

There are also other Dietary supplements out there that you can take. So maybe if you are feeling a little moody or your health is not up to par, see if you can get a little more Vitamin D.

Challenge: Observe how much Vitamin D you are getting and see how you can improve. Go learn about it for yourself too! There are many good reliable resources out there.

"I AM AWESOME!"

I just read a blog from a woman that was very inspiring and it applies to wellness. She talks about being positive and thinking good about yourself. If we are always thinking the negative, then how are we ever going to feel good about ourselves? How will we have the motivation to work out or to eat better? How will we have the confidence to perform well in our career or think clearly? Being Positive is one of the keys to improve your emotional health and overall wellness. Here is the link to her post. It is a little long, but WORTH the read.

A story that popped into mind while I was reading is from my cousin. She went into Subway to get a sandwich and the kid behind the counter was very precise about putting her sandwich together. After he got her order right he he wrapped it up nicely and said to himself, "I am AWESOME!" I wonder what his emotional health is like.

Challenge: Put at least two "Drops of Awesome" in your bucket right now.

"It's the Holiday Season"

Yep, it's here! The time for giving and sharing. Along with this also comes all the sweets! I came home the other day to find some Christmas tree sugar cookies and peanut butter bars. How am I suppose to lose weight when they are constantly calling my name? Well I gave in and had a cookie, but that's not the point. I have been thinking of ways that I can control my weight and not pig out or go without this holiday season.

1. You are not alone

Challenge family members or friends to a competition or write down everything that you ate that day and send it to someone you can trust and who you know will help you to control yourself. When you do eat out or have dinner with the family, plan what and how much you are going to eat and then tell someone so that they can help you keep your goal.

2. Don't eliminate, proportionate

Ok I don't know if thats a word or not, but its all about the proportions that you are eating. If you worked hard that day and feel that its ok to eat ONE cookie, then do it. Don't eliminate things you love completely because it will backfire on you and you will binge one day. I LOVE my cookies, so what I have challenged myself to do is throughout the week, I don't eat sweets and if I succeed, I can have one on Sunday. If you want to stop eating something, then don't buy it. Most likely if you do, when you get a craving you will eat it and then feel guilty. If you want to eat healthy, then buy healthy things instead of candy bars and chips. Again, don't eliminate it completely just control yourself.

3. Be Positive 

I have found that it is easier to do this with a good attitude. Think of that dress you want to fit into or think about how you want to fit into those pants. Sometimes it's not about how much you weigh, it's how you have been toning yourself. Post little note around your house where you know you will see them. I have posted them on mirrors, on the fridge, and even in my car. Keep your goal in mind and be positive and eventually it will come. 

Happy Holidays!