Exercise At Home

Over the weekend, I pulled out one of my exercise videos to change things up a bit. My weight loss has stalled a bit and I figure that it could be due to the same old routine. One thing I can say is trying to exercise on wood flooring is not the most comfortable thing! I didn't do very much that's for sure and the exercise mat I had before we moved is MIA. I wonder if my husband tossed it in the trash, would not surprise me at all. Today it is my mission to go get another mat.

Today I also go for my second set of eye tests, I am a little nervous. Although my mom reassured me that cataracts are no big deal to take care of, I am still nervous. I think what I am really nervous about is the fact that I am only 32 years old and what else is going to happen. Right now, I have to deal with the problem at hand and not worry about what the future will hold. Work is not requiring a doctors note, it does not impact my job but at any point they could need me to do inspection and obviously I shouldn't be doing it. I feel as though they think I made it up. I have never been a story teller and to make up a lie like having cataracts is beyond me! Oh well, they shall receive a note.

Being Consistant

It is recommend that we exercise up to 90 minutes a days, most days of the week, of course if you lay dormant then you would want to gradually work your way up to that duration. A recent study found that participants who exercised for 20-30 minutes did so more consistently than those involved in 45-60 minute workout sessions. This study shows that you may be more likely to stick to a shorter workout than a longer one. I would have to agree with that, that is how I got started at the gym back in August. What is that saying? Oh, slow and steady wins the race!

If you and your family members are having trouble staying consistent with exercise, try a shorter workout session. Tell yourself that you'll exercise for 10 or 15 minutes, and follow through with it. Of course 10 minutes of exercise is better than totally skipping a workout. But, once you've hit that small goal, ask yourself if you could keep going. Besides I have faith that you could keep going. You may find that planning on a short workout is enough to get everyone to the gym (or park, trail, etc.), and once you're there, you can do a lot more than you thought.Besides, being on Hydroxycut hardcore isn't going to get the jiggle to go away.

Desk Dwellers

I found a good exercise for my fellow, including me desk dwellers. We may have to sit in one spot all day so let's make the best of it and get a little work out at the same time. Just try not to get noticed!

Seated Leg Extension & Pump

Starting Position
Begin seated in a chair, feet flat in front of you, palms grasping chair edge at sides or front.

Action
EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts. INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch.

Special Instructions
Perform exercise very slowly and with control. Concentrate on flexing the leg muscles.

Muscles Worked: Quads

Time Involved: 3-4 minutes

Body Benefit: Strengthen your thighs anytime, anywhere!

Got Belly Fat?

I know I do and to top it off it is one of the hardest areas for me to tone up. So what is the best way to lose they belly? Well, cardiovascular exercise or going under the knife and that is not what I am about! Crunches will not be enough to clean up the mid section so get moving, add a cardio routine to your exercise plan and watch that belly disappear! It won't happen over night, so be patient and keep at it.

Do You Golf?

I don't, although I have always wanted to learn.

Golf could be a good way to get some exercise in and have some fun too! The catch, you would have to ditch the golf cart and walk from hole to hole! I know, that sounds scary, maybe because you would also have to tote your golf bag around with you too! Here is a fact for you:

• The walk around an average golf course is 4 miles!

We all know walking is good for you and your heart, so why not give it a try a couple of times a week. If you haven't golfed in a while then dust off the Cobra golf clubs and get outside in the fresh air. Maybe someday we can meet up and play a round of golf!

My Aching Feet

I went walking last night, not to far, one mile. My feet were killing me by the time I got home.

I usually ride my stationary bike but seeing as it is warming up outside I figured I would get to walking. I it was nice to be outside, being cooped up in the house all winter was really starting to get to me. I could go outside in the cold...umm..I think not! So I will beat-feat around my neighborhood again tonight. One mile, that's good, atleast until I can do it in 20 minutes. 20 minutes is my goal per mile, once that becomes easy I will add more miles to the line up.

Finally!

I bounced back from my weight loss or lack of weight loss this week. I jumped on that scale and managed to have dropped 2.2 pounds. Honestly I thought it was going to be more and was slightly disappointed but heck, -2.2, that is pretty good!

I guess the Annmarie version of Weight Watcher's really wasn't working out for me. I cetainlt didn't limit myself from the things I love, but I did exercise and track EVERYTHING I ate. And yes, I did say exercise!

Exercise has been something that I have not wanted to do and actually I wasn't doing it. Last week I decided that I would give it a shot and I hoped on my stationary bike or AKA "the clothes rack". I started with 15 minutes on Monday and added 5 minutes everyday, so Tuesday was 20 minutes, Thursday was 25 minutes, you get the picture. This Monday (tomorrow) I start at 30 minutes and do the same thing until I reach one hour, as long as I don't die in the mean time! 30 minutes was a struggle for this 32 year old, over weight chick!

I think one hour will be good for now.

Dedication

I am hoping for a really good weigh in this week. I have stayed on track all week and even started to exercise. Dedication is key and without it I will not accomplish my goals. I started putting my stationary bike to use again, for something other that a clothes rack. Every day I have rode it. I started with 15 minutes on Monday and have added 5 minutes everyday. Lat night was 25 minutes and it was the first day my legs didn't feel so much like jello when I got off. My goal is to ride it for an hour a day until the weather warms up and stays pretty consistent, then I will walk instead.

My job has a walking program, you can earn up to $500.00 from April to October, $1.00 a mile. You actually receive gift card to Dick's Sporting Goods. I think maybe I will jump in on that one this year. We'll see, I would have to do it after work in the summer because walking in the heat during work hours just isn't my thing! But during the Spring, no problem!

Get Outside

Looking for a way to get a good workout? Get outside and do some yard work. Get rid of those gas and electric yard tools and get out the self powered ones. Your yard will look great and so will you! Just think, working in the yard can replace going to the gym for the day. Take your kids outside with you, we could all use sunshine and fresh air. Plus it will teach your kids to take pride in what they have and when it is all done, kick back and enjoy your newly beautified yard.

For scrapes, cuts and bug bites make sure you have medical supplies in the form of a first aid kit to treat any of the above. You never know what you will "bump" into while doing yard work.

Is Yoga Your Exercise Of Choice?

If so, I would imagines that you would want to wear the most comfortable clothing possible. I found this site that offers women and mens yoga clothes. During the month of February they are offering free shipping on orders over $99.00 and orders over $150.00 will receive free shipping and additional five dollars off the order. You can also get gift certificates for your loved one who is into yoga, that way they can choose what they like and there will never be any doubt that you got the wrong thing. What a great way to show that person you are supporting their efforts to being healthy.

Working Out In The Cold

If you plan to workout outside here are a few tips on staying warm.

• Dress in layers
• Your first layer should consist of thermal synthetic layer that has wicking properties. It will help pull the sweat away from your skin. Make sure it is snug, but you don't want it to be tight.
• Avoid jeans or cotton
• Your middle layer should add warmth and help keep the heat trapped. Try fleece or wool and keep it loose fitting.
• Your last layer should consist of something waterproof, have the ability to blog wind, rain and snow.
• Top is off with a hat and gloves. You are now ready to go outside and continue that same work out you enjoy doing during the warmer months.

Exercise Checklist For Diabetics

We all know exercise is healthy for us. If you have diabetes it can help control your weight and help lower your blood sugar levels. Exercise will also improve circulation in your arms and legs, which is key for diabetics.

• First and foremost check with your doctor. Ask him/her what exercise is best for you.
• Check your blood sugar levels, before and after exercise.
• To avoid hypoglycemia, exercise one to two hours after a meal.
• Check your feet for blisters.
• The right socks and shoes are important as well.
• If you have retinopathy, avoid hand ball or heavy weightlifting. Basically, any exercise that involves jarring, straining or bearing down. You want to avoid damaging the fragile blood vessels in your eyes.
• Drink, drink and drink some more.
• Warm up before and cool down after all exercise.
• Always keep snack handy in case your blood sugar levels drop too low.

Your Job

Is your job like mine? Sitting at a desk all day and the only exercise you get is the occasional trip to the bathroom, the short walk to the shipping and receiving department to drop off paperwork or even maybe the few minutes you can find to go to the lunch room and grab yet another cup of coffee? I often wondered if I had a job that allowed me to move around more if I would actually be less lazy? Ummm..probably not!

There are a lot of jobs that can help you stay physically fit though..you could be a package deliverer, a dog walker, a bartender or heck, even work a a fitness center! I think the job that would give you the best overall body work out would be a mover. You would be using all the muscles in your body and probably would not have to go to the gym! Just check out the movers New York has or any of the movers in any city or town. Most that I have seen are pretty much fit or in decent shape.

If you don't have a job like one of those listed above, there are plenty of things you can do. You could go for a walk, work out at the gym, work out at home or go for a jog. If you have a private office at work, shut the door and do a mini work out in there. Use your imagination and have fun with it. Exercise is one of the keys to weight loss. Most of all you will feel great and energized!

Vacation and Exercise

Going on vacation? Why not take a vacation that involves fitness? There are a ton of things you could do. Go on a ski trip, a bicycle tour or even going to a theme park involves exercise, all the walking and standing and more walking! If the theme park offers paddle boats then go hop on one of those for a wicked leg work out! Interested in nature parks? Take a hike on a trail...the possibilities are endless.

If you do make the vacation one based around exercise, make sure it is something the WHOLE family will enjoy. Nothing is worse than doing something with your family that only you enjoy. Also be sure that you and everyone going can endure it physically. You wouldn't want to over exert yourself or someone else. So go ahead plan the vacation, dust off the luggage and most of all HAVE FUN!

Got Thunder Thighs??

Yeah...so do I. Here is a way to slim them down!


You can try Two Leg Lifts:

If you have hardwood floors (like me), grab a mat or something soft to lay on.

Lay on either side of your body, doesn't really matter which side you start with, you will work the other side after!

Keeping your legs straight and knees together lift both of your legs in the air. Toes will be pointed forward and feet are flexed. Hold for a count of two and lower. If you need balance, put your hand on the floor. Make sure to only lift your feet and legs about three inches off the floor. Do this as many times as you like, be sure to do the same amount on the other side though, for one set.

Now flip over and do the other side!

That's it! Simple enough...right?

Do you feel the burn yet?? If not, make it harder: Try holding in highest position for 30+ seconds instead of (or in addition to) doing repetitions.

Targets Inner thigh, Outer thigh, Hips, Obliques

I Forgot To Mention

Well back when I started the Zone diet I thought that I would start excercising. That didn't happen for wekks 1 & 2. This week I have walked 2 miles a day, so far everyday. What a difference in how I feel. I am happy to say that I actually look forward to walking!!
A couple of years ago my Mom had major neck surgery and she had a torso-track that she swore by. My Mom is a nut about her weight and figure, so if she finds something that works and then swears by it. I am game to try it. So I have been using that as well...good for the belly and the arms..