Tag Archives: exercise

5-4-3-2-1 Workout!

Posted on April 30, 2012 | Leave a comment

Here is a great way to squeeze in a workout if you are running short on time. Some of you may have seen this before, but if not, check out this great workout!

Carolyn

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Detox Your Body

Posted on April 24, 2012 | 2 Comments

Looking to recuperate and feel healthier? Here are 8 simples ways (taken from an article from Shape Magazine) you can detox your body without having to go to spa!

  1. Cut your sugar intake: by eating more sugar you are asking your body for more insulin and you than ultimately wear yourself out because your pancreas has to work harder. What does this mean? Your sugar addiction can cause chronic fatigue, excess weight and diabetes.
  2. Start with water: Begin your morning with a tall glass of lemon water. Helps re-hydrate your body while promoting digestion and
  3. Move your body: Regular exercise promotes circulation, enhances digestion, reduces tension, lubricates your joints and strengthens your body. This all adds up to fewer toxins in your system!
  4. Drink more tea: Did you know tea is full of antioxidants? It not only hydrates you, but also fills you up which means you are less likely to overeat or eat the wrong things.
  5. Eat organic: Make the switch to eat whole plant foods because processed foods lack the nutrients you need. Add a colorful variety of fruits and veggies and choose whole grains, bean and legumes.
  6. Combat environmental pollutants: Everyday we are breathing in pollution and allergens. It is recommended to regularly clean your nasal passages so you can breathe better naturally! Plus it will make you sleep better
  7. Sweat it out in a sauna: There is nothing more detoxifying than sweating it out according to Forbes Riley, creator of fitness product SpinGym
  8. Exfoliate: On a regular basis, exfoliate your skin to help clear the toxins and refresh your circulation

Start detoxing your way to a healthier you!

Carolyn

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The 3 C’s

Posted on April 21, 2012 | Leave a comment

As YourHealthyChicks, we try to make fitness a priority in our day-to-day life. But along with everyone else, it can be hard some days to get moving! We all make those new year resolutions to get back into shape or try to lose those few extra pounds, but do we ever really stop to this how we are going to keep them? Now that spring is here are we still that “dedicated and committed exerciser” we claimed to become at the beginning of January?

We recently read that the average exerciser will plateau after six months of committed exercise. Workouts are not challenging anymore, people get bored, don’t have time…..the list could go on.

According to the book “Star Quality – The Red Carpet Workout for the Celebrity Body of Your Dreams” (Rob Parr & Laurel House), we are taking the “work” out of “workout”. Although we did find the title of this book assuming, the authors had a few good points. After a few months, our workouts are not challenging anymore for our bodies. If we do many repetitive movements over and over again, our muscles learn to expect this movement, they become trained, and the workout becomes too easy for us. So instead of doing 100 crunches a day, find new ways to engage your abs and strength your core. Instead of walking 30 minutes everyday, walk for 20 minutes and jog for 10. By adding “work” into your “workout” you challenge your body and you will be able to create and maintain muscle strength and change.

Remember:

Commitment - What is it going to take you to commitment to an exercise program? A partner, taking classes?
Consistency - Make a routine and stick to it everyday. The more you do it, the more it becomes habit.
Consciousness - Pay attention and be aware of your workout. Be in tune with how you feel during your workout and after your workout.

What are other ways you can add “work” into your workout?

Carolyn & Katie
**You can also find this post featured on Don’t Eat Crap!

 

 

 

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Park Workout

Posted on April 10, 2012 | 4 Comments

I came across an article from LiveStrong today that illustrated ways you can exercise while at the park. Great alternative when you are outside doing your workout and enjoying the weather instead of staying inside at the gym!

Bench Push-ups

Bench push-ups work your chest, shoulders and arms. To do bench dips, place your hands on the bench seat, slightly wider than shoulder width apart, and walk your feet back until your body is in a straight line from head to feet. Bend your arms as you lower your chest toward the bench, then straighten your arms to push your chest back up off the bench. If you feel like bench push-ups aren’t challenging enough, try lifting and holding one leg slightly off the ground as you do the push-ups. Make sure to switch to the other leg halfway through your repetitions.

Bench Dips

Bench dips work your triceps. Sit on the edge of the park bench, place both hands on the edge of the bench to either side of your body, fingers extending over the edge of the seat, and scoot your butt forward off the bench. Support your weight on your hands and your legs, which should be extended straight in front of you. Lower your bottom down toward the ground, keeping it as close to the bench as possible, until your shoulders are nearly level with your elbows. Straighten your arms to push your body back up.

Bench Pull-ups

Bench pull-ups work your back, shoulders and arms. They might look just a little funny to onlookers, but you should make the most of a rare chance to work your back without any extra exercise equipment. To do bench pull-ups, slide underneath the bench. Grasp the edge of the bench seat in an underhand grip and, squeezing your abs to keep your body straight, pull your chest up to the bench. Slowly lower your body back to the ground.

Bench Lunges

Bench lunges help tone your hips and thighs. Take a step forward away from the bench, then place the top of one foot on top of the bench seat. Lower your hips down into standard lunge position. Your front knee and hip should both be bent at 90 degrees, front foot flat on the ground, and your rear leg will bend no sharper than 90 degrees, with your back foot’s shoelaces resting on the bench. Push with both legs to straighten back up again. Focus on keeping your torso upright, including your pelvis; resist the urge to let your hips tilt forward. Complete a full set on this side before switching to the other side.

Carolyn

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Count Your Steps

Posted on April 2, 2012 | Leave a comment

I love to go for walks, especially when the weather gets nicer outside. No matter how busy I am in a day, I take the time to go for at least a 20 minute brisk walk if I can’t do any other form of exercise. You may be surprised at the slimming effect walking everyday can have! If you are not a person who is used to exercising everyday, create a walking regimen for yourself that lets you build on intensity. Studies have found individuals lose 20 pounds in 6 months just by including daily walks into their everyday routine!

A great way to motivate you to walk more in a day is by keeping track of how many steps you take in a day. Recent guidelines suggest that we are to take 10,000 steps in a day which equals to about 5 miles of walking. A pedometer is a great tool to have if you want to lead a healthy lifestyle. It allows you to measure your normal activity level throughout a day, allows you to create a goal to which you can hold yourself accountable for, and gives you extra motivation because you have it with you at all times throughout a day. Studies have found that those who wear pedometers walk an additional mile each day because they continually keep track of their steps. It also has proven to lower blood pressure and help many achieve weight loss goals.

Try wearing a pedometer for a week, putting it on when you get up in the morning and taking it off just before bed. You may be surprised how many steps you do get in each day. Some ways you can increase your steps are by walking the dog, using the stairs instead of elevators, park farther from the store in a parking lot, walk to the store, walk and visit a friend, even get out and window shop!

Buy a pedometer today and begin to use it as you do your daily activities. It allows you to keep track of your walk to a successful and healthy lifestyle!

Carolyn

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The Benefits of the Plank

Posted on March 30, 2012 | Leave a comment

A few years back when I worked with a personal trainer I was introduced to the “plank”. A pose that is not only done in yoga but also in many other fitness routines. For some it can be the dreaded pose that you hate because at first it seems impossible to do! Arms are shaking, legs are shaking and after 10 seconds of holding the plank pose you are ready to quit! But the reality is, plank pose is one of the most beneficial poses to include in your workout.

The plank targets your core and you build endurance and strength. Through toning your core you are also strengthening your back which is critical for good posture. And as an added bonus you are also strengthening your arms, wrists, and quads!

Start today and include the plank pose in your fitness routine. It resembles the”up” position of a pushup, with your arms extended and your legs straight out behind you. Your body should be in one straight, diagonal line from your head to your heels. Start with holding it for 1o seconds and push yourself to increase the time you hold the pose each time you do it. Even 2 seconds more will make a difference!

Carolyn

 

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Outdoor Calorie Blasters!

Posted on March 27, 2012 | Leave a comment

With the weather getting warmer now it makes it easier for people to get outside and enjoy some fresh air! And it also means there is no excuse anymore to get outside for a workout! But besides walking or running outside, what are some other ways you can get in a workout? Taken from Prevention magazine here are some ideas that burn more calories than you may think!

- Tennis: Grab a friend and get moving. You can burn up to 544 calories per hour. Plus it tones your upper body!

-  Beach volleyball: Burn 544 calories in an hour of play while toning your arms, abs, legs and chest.

- Swimming: Just doing laps in the pool for an hour burns 476 calories for a full body workout!

- Bike ride: Biking for hour equals to 476 calories burned while you work out your lower body.

- Baseball: Join or start an office baseball team.  You can burn 360 calories per hour played.

- Hiking: Grab a friend and get moving! You can blast 442 calories in an hour while toning your legs.

- Golfing: Get a group of 4 together and burn 306 calories per hour. Carry your clubs and remember that with each swing you are working your arms, shoulder, back and abs!

- Gardening: Yep, digging in the dirt can burn some calories! An hour of bending and twisting to plant can burn 306 calories!

What are some others ways you can squeeze in a workout while enjoying the warmer weather?

Carolyn

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Take 10!

Posted on March 26, 2012 | Leave a comment

Sometimes I wish I just had a few more hours in a day. Life can be busy and there are some days I feel like I have no time to squeeze in a workout. After work, the hours seem to just fly by!  On a night where I have a lot to do, I try to take 10-20 minutes to get some exercise. Nights or days like this, I find yoga is the perfect fit that will allow me to get some time in to be active. Here are 4 power yoga (strength-building) poses I like to do that give me stability and also peace of mind!

1. Crescent Moon - Stand with your feet together.  As you tuck your pelvis in, inhale arms overhead. Interlace your fingers, pointing the index as you begin to arch to the right. Hold for 3 breaths and then repeat on the other side. Do 5 reps. To amp it up, inhale, lengthening the spine and as you exhale, fold deeper for 3 reps of 5 breaths.

2. Plank to Upward Dog - Start in plank position, with your hands directly below your shoulders. Lower your body until it is just above the ground, with your arms bent at 90 degrees. Push your torso forward and up, curving your back as your arms straighten. Do 5 reps. To amp it up, hold upward dog for 5 breaths.

3. Downward Dog with Leg Lifts – Start on your hands and knees with knees hip-width apart and hands underneath your shoulders. Push into your palms and raise your hips. Lift your right leg, then glide forward as your bend your knee toward your chest. Do 10 reps, alternating knees. To amp it up, hold knee up for 5 seconds one each rep.

4. Warrior II to Triangle - Bend your right knee and step your left foot back. Lift arms to shoulder height. Straighten your front leg and hinge at hips, bringing right hand to shin and left hand up. Hold for 3 breaths and repeat to other side. Do 5 reps. To amp it up, place right hand outside foot.

If you want to burn more calories, get your heart rate up by doing 30-60 seconds of high-intensity cardio between poses.

Try this 10 minute power workout this week and feel the difference it can make! What are some other ways to incorporate a 10-20 minute power workout in your busy day?

Carolyn

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A Great Exercise – How Often Do You Squat?

Posted on March 25, 2012 | 5 Comments

One of the best exercises you can do it home is a squat. A squat begins as a person stands in an upright position. The move begins as you press your hips back and start bending the knees. You continue lowering your torso until your hip joint is lower than the knee joint. Try to picture yourself taking a seat, while pushing your bum into the back of your feet. The move is repeated several times, generally 3-4 times per week. You can work on your “squat form,” if you have a mirror you can do squats in front of, therefore you can seeingweaker areas that need improvement.

 

This truly is a full body workout. Many people feel that squats are designed to gain muscle in your legs but if dont properly they work your legs, abs, back, arms and even your butt. Challenge yourself by adding hand weights or a weight bar across your back. The potential for strengthening your body with the help of the squat movement is quite reasonable and realistic. Remember to consult a physician before changing your work out routine. Happy squatting.

Katie

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Reasons to Get Moving

Posted on March 23, 2012 | 2 Comments

For those who may not be the dedicated individual that exercises every day for an hour, motivation to get moving may be hard at times to find. So why is it so important to exercise daily? We all know it keeps us looking great, but is that? Here are some reasons from Homemaker’s Magazine that tells us why exercising is good for our health:

-   A great way to relieve any tension build-up: By releasing any frustrations we may have during a day through exercise, our brain releases endorphins which gives us a better outlook on life.

-   Helps fight cardiovascular disease. According to an article from the New England Journal of Medicine, “exercise can help reverse or limit the build-up of plaque in the arteries and improve the heart’s oxygen supply” (2000, July)

-   Exercise prevents osteoporosis. Activities such as weight-bearing exercises, resistance training, and flexibility and balance exercises help to increase bone density and reduce risk of injuries.

-  Exercising daily allows your body to burn calories that would otherwise turn into excess body fat. By building muscle through exercise such as resistance training, your body is able to resist fat build-up more efficiently. Therefore your metabolic rate increases and you can burn more calories.

-   Exercising prevents more than just cardiovascular disease. Regular exercise reduces the risk of chronic diseases such as type 2 diabetes, obesity, depression, and breast and colon cancer.

-   A natural energy boost. By exercising daily, more oxygen circulates to your brain allowing you to feel an increased energy that will stay with you throughout your day.

Make it your goal this week to exercise everyday. Refer back to this list to keep yourself motivated and to remember the benefits regular exercise has on your health!

Carolyn

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