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5 Ways To Get Your Fitness On In The New Year
The holidays are nearing their end and you may be thinking that after a couple of months of over-indulgence, how are you going to fit back into your non-winter clothes? I think most of us can relate but here is something to remember, it is never too early to start working on that summer body.
I know many of us make New Year's resolutions and swear this is the year we are going to get committed and stay committed to a health and fitness routine. I think if there is ever a time to commit to your fitness, it is early winter because we tend to be less active this time of year, eat more, and gain more weight.
The days are shorter, the weather may be challenging depending on your location, and the food temptations are ridiculous. Not to mention game day Sundays, Mondays, and Thursdays with all of the gatherings with snacks and drinks. But you can get fit and stay fit in the winter, despite what seems like the worst time of year to achieve your fitness goals.
The first thing to remember is nothing has changed. You are still you whether you have gained a few extra pounds or not. You can indulge but just do it in moderation. And most importantly, remember that a bad day, or even a bad week does not undo all of your progress, so no matter what, just get back at it.
Your fitness journey may need to start indoors, either at a gym or at home and that is okay too. This is not an advertisement for Peloton, but I use my Peloton tread, bike, or the Peloton app daily for my fitness needs. I say make whatever you have available work for you.
5 Ways To Get Your Fitness On Now and In The New Year
Walking and Hiking
I am fortunate enough to live close to many trails, so walking and hiking is always an option for me. On days when it gets dark early or it is too cold out, I choose to walk on my treadmill. Find your favorite place to walk or hike, bring a friend, or just pop in your earbuds and enjoy the scenery in solitude.
Treadmill
Running is exhilarating. My treadmill is my bestie and my happy place. Whether you choose to speed walk, jog, or take a run, the treadmill is a great place to work on your conditioning.
Cycling
If you are like me and have knee issues, cycling is a great way to build cardio fitness and leg strength without the traumatic impact that running can have on the body. Cycling is a great option for low-impact exercise to take either indoors or outdoors.
Strength Training
Strength training is very important as we age. Our bones need it. Our bodies need it. Strength training burns a lot of calories and builds muscle while strengthening bones and reducing the risk of osteoarthritis.
Pilates and Yoga
Doing pilates and yoga is a way to work on flexibility and strength while minimizing impact on the body. Pilates and yoga moves are easily performed indoors and are great companions to your endurance exercises.
I have given you some options to help get you started on your fitness recovery or journey but there are so many more that I did not mention. What is your favorite way to move your body and exercise? Please share!
Open Stride Machine...Get Your Best Calorie Burn!
My latest gym obsession is the Open Stride machine! I cannot tell you how much I love this machine! I did an hour on it tonight and burned almost 900 hundred calories, 882 calories to be exact!
Yes I know not everyone has an hour to spend at the gym on one machine, and I usually do not either. But on this particular evening, I had about an hour to kill while my daughter was at dance class, and I had some stress to burn off.
I have always loved working out, but with back and knee injuries I have struggled to find my fitness groove. Up until recently, walking trails, and the elliptical machine have been my best friend.
Walks are nice because they are relaxing and get you out in the fresh air. Walk the right trails and you will find yourself with nicely toned legs and bottoms. While I enjoy walking, I am more of a fast paced, high intensity workout kind of girl.
I got on the machine, and after an awkward beginning because it takes a little coordination to get it moving, I was pleasantly surprised. There were so many movement options, including one that feels very similar to running, which I never do anymore because of my knees.
For the purpose of this blog, I am specifically discussing the Precor Adaptive Motion Trainer (AMT), because Precor is the brand of machines at my gym.
Precor Adaptive Motion Trainer Description
A Total Body Workout In One Piece of Equipment
Users can go from short stride to long stride, walking to running, climbing to lunging, allowing them to target different muscle groups. Pushing and pulling the moving handlebars will engage the upper body, resulting in a total body workout. - Precor.com
Burn More With More Enjoyment
The Precor AMT delivers a higher level of caloric burn while giving users a lower perceived level of exertion. So they can go longer and harder—and get better results. - Precor.com
Creates An Elliptical, Bike, and Treadmill Workout All In One
Open Stride lets you not only change the length of your stride but also the height, providing an infinite variety of motion paths. Go vertical and it’s a stepper. Increase resistance and it’s a climber. Then go more horizontal and walk, jog or sprint with a stride length that goes up to 36 inches (91 cm). - Precor.com
Needless to say, I am in love. I have found the machine that challenges me, burns lots of calories, and allows for variation so I don't get bored. Have you ever tried the Open Stride machine? What are your thoughts on it? Please share your experience!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research and consult your doctor.
30 Day Health and Fitness Challenge - Week 4
30 Day Fitness Challenge - Week 4
Welcome to the 4th and final week of the Health and Fitness Challenge. I hope you enjoyed weeks 1, 2, and 3 and have found your strength and stride. Just remember if you find what I have laid out below to be too hard, push through.
If you find it to be too easy, do more. Let's push ourselves, our minds, and our bodies, and see what we can accomplish in these last 7 days.
Week 4 is more challenging than week three. Do your best and share your successes and challenges. Just 1 week to go!
Health
Take Out
Any One Of The Below, Plus The Two From Weeks 1, 2 and 3:
Sugar
Soda
White Bread
Alcohol
Fried Food
Red Meat
Pasta
Fast Food
Add In
15 Minutes Of Light Stretching Before Bed, 24 More Ounces of Water, 1-2 Cups of Green Tea Daily, 20 Minutes Of Extra Sleep By Going To Bed Earlier
Fitness
60 minutes cardio everyday - Walking, Running, Swimming, Elliptical, Cycling, etc.
Arms (Mon, Wed, Fri, Sun) - 20 Bicep Curls x2, 20 Shoulder Press Ups x2, 25 push ups
Planks - Daily 45 seconds x2
Legs (Tues, Thurs, Sat) - 25 Squats, Lunges 20 each leg, 25 Calf Raises
Abs - 60 Crunches daily, 25 Bicycles
Equipment Needed
Good Walking/Athletic Shoes
Gym Access/Great Walking or Hiking Trails Access
10-15 lbs. Free Weights
Please share your thoughts and progress on this week’s Health and Fitness Challenge!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research.
30 Day Health and Fitness Challenge - Week 3
30 Day Fitness Challenge - Week 3
Welcome to week 3 of the Health and Fitness Challenge. I hope you enjoyed weeks 1 and 2 and are finding your stride. Just remember if you find what I have laid out below to be too hard, push through. If you find it to be too easy, do more. Let's push ourselves, our minds, and our bodies, and see what we can accomplish in 14 days.
Week 3 is more challenging than week two. Do your best and share your successes and challenges. Just 2 weeks to go!
Health
Take Out
Any One Of The Below, Plus The Two From Weeks 1 And 2:
Sugar
Soda
White Bread
Alcohol
Fried Food
Red Meat
Pasta
Fast Food
Add In
10 Minutes Of Light Stretching Before Bed, +16 More Ounces of Water, 1-2 Cups Green Tea Daily, 20 Minutes Of Extra Sleep By Going To Bed Earlier
Fitness
50 Minutes Cardio Everyday - Walking, Running, Swimming, Elliptical, Cycling, etc.
Arms (Mon, Wed, Fri) - 20 Bicep Curls x2, 20 Shoulder Press Ups x2, 25 push ups
Planks - Daily 40 seconds x2
Legs (Tues, Thurs, Sat) - 15 Squats, Lunges 10 Each Leg, 20 Calf Raises
Abs - 60 Crunches daily, 20 Bicycles
Equipment Needed
Good Walking/Athletic Shoes
Gym Access/Great Walking or Hiking Trails Access
10-15 lbs. Free Weights
Please share your thoughts and progress on this week’s Health and Fitness Challenge!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research.
30 Day Health and Fitness Challenge - Week 2
30 Day Fitness Challenge - Week 2
Welcome to week 2 of the Health and Fitness Challenge. I hope you enjoyed week 1 and are finding your stride. Just remember if you find what I have laid out below to be too hard, push through. If you find it to be too easy, do more. Let's push ourselves, our minds, and our bodies, and see what we can accomplish in 21 days.
Week 2 is more challenging than week one. Do your best and share your successes and challenges. Just 3 weeks to go!
Health
Take Out
Any One Of The Below. This Is In Addition To The One You Removed In Week One.
Sugar
Soda
White Bread
Alcohol
Fried Food
Red Meat
Pasta
Fast Food
Fries
Chips
Add In - 16 More Ounces of Water, + 1-2 Cups of Green Tea Daily, 20 Minutes Of Extra Sleep By Going To Bed Earlier
Fitness
40 minutes cardio everyday - Walking, Running, Swimming, Elliptical, Cycling, etc.
Arms (Mon, Wed, Fri) - 15 Bicep Curls x2, 15 Shoulder Press Ups x2, 20 push ups
Planks - Daily 40 seconds x2
Legs (Tues, Thurs, Sat) - 20 Squats, Lunges 15 each leg, 15 Calf Raises
Abs - 50 Crunches daily, 15 Bicycles
Equipment Needed
Good Walking/Athletic Shoes
Gym Access/Great Walking or Hiking Trails Access
10-15 lbs. Free Weights
Please share your thoughts and progress on this week’s Health and Fitness Challenge!
Disclaimer: I am not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research.
The Best Time Of Day To Exercise...Mornings Or Evening?
When it comes to exercise, my philosophy is to do it early to get it out of the way. But is there a best time to exercise to maximize caloric burn? There are many thoughts on when one should exercise, so let's break down the pros and cons of the morning workout versus the evening workout.
Morning Workout
The primary benefit of working out in the morning, is not having the whole day to derail your exercise plans. Those who work out in the morning tend to be more consistent, and find they have more energy throughout the day.
Morning workouts are usually more intense, and energetic since you are fresh, and not sluggish from a long day.
The morning workout also tends to encourage healthier eating habits. After a morning workout, people tend to eat less and make healthier food choices throughout the day, as to not ruin their perceived progress. The morning workout will also leave you feeling less stressed, and more relaxed for the day.
Morning Workout Benefits
More Consistent
More Energetic
Encourages Healthy Eating
Likely To Eat Less
More Relaxed/Less Stressed
Better Sleep
Afternoon/Evening Workout
The primary benefit of afternoon or evening workouts is that if you are a night owl, or not a morning person, this is the time that works for you and your body. Morning workouts are not for everyone. You are not going to have a good workout if you are sluggish, or half asleep.
Another benefit is that your body and muscles are warmed up from moving all day. Also surprisingly your blood pressure and heart rate are lower in the afternoon, while strength and endurance are high.
The big benefit for later workouts is that it is easier to find a workout buddy for afternoon, and evening workouts. People who have workout partners tend to stay more motivated and committed, than those who do not have a partner.
Evening Benefits
Motivation
Workout Partner
Body Warmed Up
Low Blood Pressure/Low Heart Rate
High Strength and Endurance
If you are a morning person, and can get up every morning at 5 or 6am to hit the gym or go for a walk or run then you should do that. If you have no time in morning, but love your evening walks, then that is the plan.
There is no scientific evidence that proves that a morning or evening workout will give you a more caloric burn advantage. However, a morning workout is said to jump start your metabolism. The most important thing is to exercise , and be as healthy as you can.
When do you exercise? Are you are an early bird or a night owl?
Ways To Get Your Fitness On In The Fall...No Waiting For The New Year!
Summer is winding down, and autumn is nearing. It's time to start packing away your shorts, tank tops, and swim suits, and begin pulling out your sweaters and cooler weather clothing. It is also time to start packing on some pounds, if we are not careful, as we get to hide them under layers of clothes, after indulging in Halloween candy, and yummy turkey dinners.
I know many of us make New Year's resolutions, or focus on getting that perfect summer body, but I think if there is ever a time to commit to your fitness, it is fall. We tend to be less active this time of year, eat more, and gain more weight.
The days are shorter, the weather may be challenging depending on your location, and the food temptations are ridiculous. Not to mention game day Sundays, Mondays, and Thursdays with all of the gatherings with snacks and drinks. But you can get fit and stay fit in the fall, despite what seems like the worst time of year to achieve your fitness goals.
The first thing to remember is nothing has changed. Nothing will taste as good as you will look or feel as being at your best weight or in your "skinny" pants. The second thing to remember is that you can indulge, but in moderation. No second servings, and stop at one piece of candy, or maybe two depending on what kind it is. DO NOT raid your kids trick or treat stash. But most importantly remember that a bad day, or even a bad week does not undo all of your progress. Get back at it.
The next part is to keep moving. If you are like me, then you like going for long walks everyday. But going for a 1-2 hour long walk in the dark after work is not safe, no matter where you live. So you will need to make those lunch breaks at work really count and take the stairs whenever you can. Also hit the gym, or workout at home with a dvd and free weights. When there is a will there is a way.
I plan to continue to work on my fitness and get stronger and healthier. I know I will have my bad days and I am okay with that, but I also know how to get myself back on track. What's your fitness plan for the fall? Or are you waiting for 2018?
What's Your Excuse? We All Have One...
I was talking to a friend recently about exercise, and the same old excuse reared its ugly head. Not enough time. He was actually the second friend of mine last month to make that statement. I get it. I am not judging because this is my go to "reason" when I am unable to find the time to work out. But we all know the reality of not doing something is usually more about convenience and motivation, and less to do with time.
Convenience and motivation apply to so many things we put off doing. If only I had the time to do the laundry, to pull those weeds, or to finish those home projects. The time is there, but the motivation is not. We all find the time to hang with friends, or go to the movies, or just veg out in front of the telly.
I have found that as I have gotten older I have become more disciplined, and better able to manage my time, but I can always find an excuse to not do the hard or the dreaded. Take for example the book I am writing. The book is basically finished except for one chapter. A chapter that is two-thirds into the book that I skipped over. I know what the chapter entails but I cannot write this chapter. I have literally procrastinated writing this chapter for about four months. I start at least once a week, but I can't do it.
It's an odd sort of writer's block. Complete mental block. I can usually write at the drop of a hat. Give me a topic and I can go. But for some reason I cannot move forward. Maybe because the chapter is supposed to be about love, and pain, and longing. Everything that I am currently experiencing. But I cannot do it. My heart and mind are clouded with so much emotion right now.
So that's my excuse. I cannot break free mentally, so my characters cannot have their happy ending. What's your excuse for not doing? We all have one, right? What to do? No seriously, words of wisdom are welcomed.