No Gym, No Equipment, No Problem!
I often use my Reformer while I cook.
No time to hit the gym? No worries. Try these fast and effective workouts that you can do any time.
1- It’s hiding…there, under the clothes you
stacked on the display and books lining the
belt. Yup, you know what I’m talking about:
Your treadmill. The key to getting effective use
out of large equipment like this is placement.
Here are some suggestions to consider:
- In front of a TV, so you can watch the news,
your favorite show, or what I really like to do:
pop in a fast-action flick with a pumping
soundtrack to get you going. I don’t have a
treadmill because of space constraints, but I
do have a mini-trampoline that I can flip on
its side and roll into a corner when not in
use. 30 minutes on that baby and I’m ready
for a 15-minute high-intensity circuit Daily
Grind style! https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628
- Outside the kitchen. You can get your cardio
in, stir pots and listen to the radio a
- Outside the kitchen. You can get your cardio
in, stir pots and listen to the radio at the
same time. This is where I keep my Pilates
Reformer. I can spend a half hour rowing or
honing my core while my healthy dinner’s
going.
- The office. If you have the luxury of bringing
your treadmill to the office, it’s a great way to get your 30 minutes of cardio in at lunchtime (just be sure that
you’re not skipping lunch) or split it up into two 15 minute sessions. The great thing is that exercise is a perfect
way to infuse energy into your day. Take a few breaks from your desk and fire that baby up for a 5 or 10 minute
stress-relieving energy break.
2- Grab a jump rope and a floor mat and then head outside or somewhere that you won’t feel like a bull in a china cabinet when you start skipping. Soft landings and lots of space…that’s the key! Here’s the routine:
- 100 skips. If you don’t have a jump rope, do 100 high knees. Get them up high!
- 20 push ups
- 20 straight leg raises: careful not to arch your back
That’s one round. Do three rounds. 10 second rest in between each set.
3- All you need is a floor mat for a Countdown From 10. Here’s the routine:
- 10 burpees
- 10 push ups
- 10 jumping jacks
- 10 wide-stance squats
That’s one round. Repeat 9 more times, eliminating one rep for each move, each time. 10 second rest in
between rounds.
Ex— 9 each: burpees, push ups, jumping jacks and squats
8 each: burpees, push ups, jumping jacks and squats
7 each and so on, until you get to zero
*If this workout is too tough, work your way up to it by starting with a Countdown From
Always check with your physician before beginning any exercise program. Be sure to use proper form.
1- It’s hiding…there, under the clothes you
stacked on the display and books lining the
belt. Yup, you know what I’m talking about:
Your treadmill. The key to getting effective use
out of large equipment like this is placement.
Here are some suggestions to consider:
- In front of a TV, so you can watch the news,
your favorite show, or what I really like to do:
pop in a fast-action flick with a pumping
soundtrack to get you going. I don’t have a
treadmill because of space constraints, but I
do have a mini-trampoline that I can flip on
its side and roll into a corner when not in
use. 30 minutes on that baby and I’m ready
for a 15-minute high-intensity circuit Daily
Grind style! https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628
- Outside the kitchen. You can get your cardio
in, stir pots and listen to the radio a
- Outside the kitchen. You can get your cardio
in, stir pots and listen to the radio at the
same time. This is where I keep my Pilates
Reformer. I can spend a half hour rowing or
honing my core while my healthy dinner’s
going.
- The office. If you have the luxury of bringing
your treadmill to the office, it’s a great way to get your 30 minutes of cardio in at lunchtime (just be sure that
you’re not skipping lunch) or split it up into two 15 minute sessions. The great thing is that exercise is a perfect
way to infuse energy into your day. Take a few breaks from your desk and fire that baby up for a 5 or 10 minute
stress-relieving energy break.
2- Grab a jump rope and a floor mat and then head outside or somewhere that you won’t feel like a bull in a china cabinet when you start skipping. Soft landings and lots of space…that’s the key! Here’s the routine:
- 100 skips. If you don’t have a jump rope, do 100 high knees. Get them up high!
- 20 push ups
- 20 straight leg raises: careful not to arch your back
That’s one round. Do three rounds. 10 second rest in between each set.
3- All you need is a floor mat for a Countdown From 10. Here’s the routine:
- 10 burpees
- 10 push ups
- 10 jumping jacks
- 10 wide-stance squats
That’s one round. Repeat 9 more times, eliminating one rep for each move, each time. 10 second rest in
between rounds.
Ex— 9 each: burpees, push ups, jumping jacks and squats
8 each: burpees, push ups, jumping jacks and squats
7 each and so on, until you get to zero
*If this workout is too tough, work your way up to it by starting with a Countdown From
Always check with your physician before beginning any exercise program. Be sure to use proper form.
The Coveted Six Pack
Everybody wants one and yet, it seems like a daunting task. Impossible. You do a million sit ups and instead of rock hard abs, you go into the fetal position every time you laugh or cough because they hurt so much. That’s a good sign because it tells you that they’re there so, don’t despair. Instead, try these strategies to coax them out of hiding.
1- Begin your day with two cups of water. Keep a water bottle on your nightstand so that you can rehydrate
right away when you wake up.
Why- Same reason why you need to eat breakfast. 8-hours of sleep is 8-hours of steady dehydration. Your
cells are parched for a drink. Water also gets your metabolism going, so you start burning fat right
away. Add to that, its detox action. When fresh water circulates through your body, it moves out toxins
that can slow metabolism and keep your Rectus abdominis blanketed in belly fat. Don’t stop with those
first two cups, either. You should drink at least half of your body weight in ounces of water every day.
Hence, a 150-pound individual should drink 75-ounces of water each day or 9.5 glasses.
2- Eat a healthy breakfast. Make sure it includes quality protein like, eggs, poultry breast, beans or protein
powder. Try to stay away from soy because, although it’s a great source of plant-based protein, it is also high
in fat-loving estrogen; which is great for baby-bearing, but not so great for a sleek middle. Pair your protein
with quality complex carbs: fruit, vegetables, and whole grains.
Why- Because it really is the most important meal of the day. It gets your metabolism revving. Studies also
show that a diet high in quality protein and complex carbs—i.e., one that eliminates processed and
refined foods—blasts fat while maintaining and protecting lean muscle mass; the stuff Titan abs are
made out of. As with water, be sure to keep up this healthy eating formula all day.
3- Have a plan, review it, tweak it, own it. Write your diet and workout schedule down and follow it. If
something’s not working, adjust accordingly.
Why- Again with the studies…it works. (For more information on the studies and techniques, check out the
January 2012 issue of San Pedro Today Magazine and my article: "You'll Reach Your Goal Before You
Know It") It doesn’t have to be anything super formal. It can even be an index card that you keep in
your wallet that says:
Every day
5:00am—2 cups water
6:00am—Gym
7:00am—Life
9:00pm—Sleep
Eat
Quality Proteins—Wild Caught Salmon, Poultry Breast, Beans, Eggs, Protein Powder
Quality Carbs—Brown Rice, Rolled Oats, Veggies, Fruit
4- Get you Z’s in…7 hours every night, to be exact. I heard that groan. Your favorite show comes on at
10:00, you catch up on your emails after that… Discipline’s next on the list, but first back to that warm cozy
bed.
Why- Because your body produces certain hormones only when you’re sleeping and darkness optimizes
their production. These include Human Growth Hormone (HGH), which helps increase lean muscle
mass and amps metabolism. Just a small deficit in your shut eye time, is enough to disrupt hormones
and slow the fat-burning train. To add insult to injury, it also increases cravings and hunger; not ideal
for sculpting abs. So, grab your lavender scented eye mask and hit the hay early.
5- Get disciplined about your workouts, eating and sleeping habit and you’ll be on your way to
well-defined abs.
Why- Because, as the saying goes, “Anything that’s worth doing, is worth doing right.” Concentrate and
invest time and work through the discomfort of change at the beginning for an awesome pay off.
6- Employ smart exercise techniques. Research from Canada’s McMaster’s University found that short term
High Intensity Interval Training (HIIT) is as effective, and even more effective than conventional lower intensity,
long duration exercise. HIIT employs short bursts of seriously intense effort, interspersed with short rest
periods. Check out this video below, to see what I’m talking about.
Why- Because if you can get the results from five to six 12-minute HIIT sessions, as you
would from 60 hours of running or cycling, why spend the extra time? There’s an added bonus: With
running or cycling, you’re mostly getting cardio benefits. With HIIT, your getting both cardio and strength
training benefits for lean muscle mass and fat burn. That’s the combo that gets you ripped.
Another smart tactic-There’s more to abs building than crunches, so familiarize yourself with the incredible
variety of abs exercises by checking out Youtube videos, fitness mags, books and chatting up your gym
staff.
1- Begin your day with two cups of water. Keep a water bottle on your nightstand so that you can rehydrate
right away when you wake up.
Why- Same reason why you need to eat breakfast. 8-hours of sleep is 8-hours of steady dehydration. Your
cells are parched for a drink. Water also gets your metabolism going, so you start burning fat right
away. Add to that, its detox action. When fresh water circulates through your body, it moves out toxins
that can slow metabolism and keep your Rectus abdominis blanketed in belly fat. Don’t stop with those
first two cups, either. You should drink at least half of your body weight in ounces of water every day.
Hence, a 150-pound individual should drink 75-ounces of water each day or 9.5 glasses.
2- Eat a healthy breakfast. Make sure it includes quality protein like, eggs, poultry breast, beans or protein
powder. Try to stay away from soy because, although it’s a great source of plant-based protein, it is also high
in fat-loving estrogen; which is great for baby-bearing, but not so great for a sleek middle. Pair your protein
with quality complex carbs: fruit, vegetables, and whole grains.
Why- Because it really is the most important meal of the day. It gets your metabolism revving. Studies also
show that a diet high in quality protein and complex carbs—i.e., one that eliminates processed and
refined foods—blasts fat while maintaining and protecting lean muscle mass; the stuff Titan abs are
made out of. As with water, be sure to keep up this healthy eating formula all day.
3- Have a plan, review it, tweak it, own it. Write your diet and workout schedule down and follow it. If
something’s not working, adjust accordingly.
Why- Again with the studies…it works. (For more information on the studies and techniques, check out the
January 2012 issue of San Pedro Today Magazine and my article: "You'll Reach Your Goal Before You
Know It") It doesn’t have to be anything super formal. It can even be an index card that you keep in
your wallet that says:
Every day
5:00am—2 cups water
6:00am—Gym
7:00am—Life
9:00pm—Sleep
Eat
Quality Proteins—Wild Caught Salmon, Poultry Breast, Beans, Eggs, Protein Powder
Quality Carbs—Brown Rice, Rolled Oats, Veggies, Fruit
4- Get you Z’s in…7 hours every night, to be exact. I heard that groan. Your favorite show comes on at
10:00, you catch up on your emails after that… Discipline’s next on the list, but first back to that warm cozy
bed.
Why- Because your body produces certain hormones only when you’re sleeping and darkness optimizes
their production. These include Human Growth Hormone (HGH), which helps increase lean muscle
mass and amps metabolism. Just a small deficit in your shut eye time, is enough to disrupt hormones
and slow the fat-burning train. To add insult to injury, it also increases cravings and hunger; not ideal
for sculpting abs. So, grab your lavender scented eye mask and hit the hay early.
5- Get disciplined about your workouts, eating and sleeping habit and you’ll be on your way to
well-defined abs.
Why- Because, as the saying goes, “Anything that’s worth doing, is worth doing right.” Concentrate and
invest time and work through the discomfort of change at the beginning for an awesome pay off.
6- Employ smart exercise techniques. Research from Canada’s McMaster’s University found that short term
High Intensity Interval Training (HIIT) is as effective, and even more effective than conventional lower intensity,
long duration exercise. HIIT employs short bursts of seriously intense effort, interspersed with short rest
periods. Check out this video below, to see what I’m talking about.
Why- Because if you can get the results from five to six 12-minute HIIT sessions, as you
would from 60 hours of running or cycling, why spend the extra time? There’s an added bonus: With
running or cycling, you’re mostly getting cardio benefits. With HIIT, your getting both cardio and strength
training benefits for lean muscle mass and fat burn. That’s the combo that gets you ripped.
Another smart tactic-There’s more to abs building than crunches, so familiarize yourself with the incredible
variety of abs exercises by checking out Youtube videos, fitness mags, books and chatting up your gym
staff.
The Goddess of Fat-Burn
Park Plaza Hotel, Los Angeles. (photo S. Nena)
The stuff of mythological battles
is at play inside your body, especially when you exercise. Research published this
month in the medical journal Nature,
indicates that a protein chemical messenger named Irisin is talking to your slow-burning fat cells and encouraging
them to convert to fast-burners.
Iris is a beautiful Greek maiden, with golden wings and the goddess of the rainbow; a messenger who communicates with sea and sky. Senior researcher, Bruce Spiegelman, a cell biologist at Dana-Farber Cancer Institute in Boston and a professor of cell biology at Harvard Medical School says that exercise triggers irisin production with “powerful effects” on fat burn. Irisin, named after the goddess Iris, counsels the white fat that accumulates under your skin, stores calories and is responsible for cellulite appearance, on converting into quick-burning brown fat. Irisin also lowers glucose levels, thereby reducing risk of diabetes while promoting fat loss. Researchers are hopeful about irisin’s potential to treat obesity, Diabetes and possibly, even cancer.
But wait, the news about exercise gets even better! The American Diabetes Association released findings of a study on an exercise strategy that helps busy individuals quickly reduce blood sugar levels and keep it down, even after eating a meal. Add to that, increased muscle strength and improved fat and weight loss…all in just 30 minutes per day! Here’s how they did it:
The participants chosen were busy individuals that had difficulty finding a solid 30-minute time frame to dedicate to exercise, so researchers broke up their training into three 10-minute sessions, though any combination of 30 straight minutes, two 15-minutes sessions or three 10-minute blasts will work. The key is: interval intensity cardiovascular training, and here’s how it looks:
30-minute sesh: Three 10-minute sessions over each day
2 min warm up 1 min warm up
1 min moderate pace Alternating pace x 8 mins total
1 min all-out pace 1 min cool down
Repeat alternating pace x 8 mins total
1 min recoup pace
Repeat alternating pace x 8 mins total
1 min recoup pace
Repeat alternating pace x 8 mins total
2 min cool down
So, hop on the treadmill, get your running shoes on, hop on your bike…whatever your choice of cardiovascular exercise is, get started and let your inner gods shine!
Iris is a beautiful Greek maiden, with golden wings and the goddess of the rainbow; a messenger who communicates with sea and sky. Senior researcher, Bruce Spiegelman, a cell biologist at Dana-Farber Cancer Institute in Boston and a professor of cell biology at Harvard Medical School says that exercise triggers irisin production with “powerful effects” on fat burn. Irisin, named after the goddess Iris, counsels the white fat that accumulates under your skin, stores calories and is responsible for cellulite appearance, on converting into quick-burning brown fat. Irisin also lowers glucose levels, thereby reducing risk of diabetes while promoting fat loss. Researchers are hopeful about irisin’s potential to treat obesity, Diabetes and possibly, even cancer.
But wait, the news about exercise gets even better! The American Diabetes Association released findings of a study on an exercise strategy that helps busy individuals quickly reduce blood sugar levels and keep it down, even after eating a meal. Add to that, increased muscle strength and improved fat and weight loss…all in just 30 minutes per day! Here’s how they did it:
The participants chosen were busy individuals that had difficulty finding a solid 30-minute time frame to dedicate to exercise, so researchers broke up their training into three 10-minute sessions, though any combination of 30 straight minutes, two 15-minutes sessions or three 10-minute blasts will work. The key is: interval intensity cardiovascular training, and here’s how it looks:
30-minute sesh: Three 10-minute sessions over each day
2 min warm up 1 min warm up
1 min moderate pace Alternating pace x 8 mins total
1 min all-out pace 1 min cool down
Repeat alternating pace x 8 mins total
1 min recoup pace
Repeat alternating pace x 8 mins total
1 min recoup pace
Repeat alternating pace x 8 mins total
2 min cool down
So, hop on the treadmill, get your running shoes on, hop on your bike…whatever your choice of cardiovascular exercise is, get started and let your inner gods shine!
Keep Your Fitness Exciting, Fresh and Freaking Scary!
It may seem like a
long time ago, but 19 days ago, you made a promise to yourself to be a
healthier person in 2012. To wrestle back control of your health from the rich
foods and late night soirees that riddled the holidays, and put all bad habits
to rest with the tolling of midnight on January 1st. Resolutions
take commitment and in this third week of 2012, here are a few ideas to keep
your fitness goals exciting and fresh.
Take a Gym for a Test Run
If you’ve thought about joining a gym, but haven’t yet, find out if your local gym or fitness center offers free trial guest passes. The YMCA does exactly that, according to Glen Raines, the membership representative at the San Pedro & Peninsula YMCA. Through January 31st, the YMCA is offering 7-day trial guest passes to non-members at any of 23 locations. Familiarize yourself with classes, the facility and other amenities and more by downloading your pass here: http://action.ymcala.org/. The San Pedro & Peninsula branch is also running a fun program called Buddy Bingo. Members can request a 30-day pass for one or more non-members to try out the facility. Non-members must be accompanied by the member for admission to the facility during this period, although they are free to participate in separate activities. The fun comes in completing a bingo card that lists popular YMCA activities for prizes. Both fitness promotions end on January 31. The San Pedro & Peninsula YMCA is located at 301 S. Bandini Street, San Pedro, 310-832-4211 .
DIY Fitness
The web is full of expert tutorials to challenge all fitness levels. My recommendation is to incorporate these videos after a cardio-boosting warm-up. Medical experts recommend a minimum of 30 minutes of daily exercise. Walking, bike riding, swimming, running, jump roping…you get the picture, all of these will improve your blood and oxygen flow. That’s going to help you get focused and studies show, even improve your intelligence and overall cognitive health. Exercise is essential because it affects every area of your well-being. Many tutorials offer stretching, circuit and strength training routines and the big benefit is that once you find your favorite sites, you can create a series of workouts that will keep you challenged. One of my favorite sites is BodyRock: http://www.bodyrock.tv/ . The workouts are short, tough and effective. If you are looking for something different, take a few moments to search the web. There are free tutorials for every form of exercise from Abs to Zumba.
Scare Yourself Silly
Finally, there are times when it seems that the only thing that will motivate you off the couch is a zombie attack. If that’s you; great news, the Zombie Apocalypse is NOW! Run For Your Lives is a 10K race that puts you in a zombie-infested forest. Dodging zombies through an obstacle courses is no joke. You will run over hill and dale, through chest high waters and mud pits as you try to avoid becoming one of the living dead. If you live in the L.A./San Diego area, the world as you know it ends on October 22nd. Cost $77, now through August 28th: http://runforyourlives.com/
Take a Gym for a Test Run
If you’ve thought about joining a gym, but haven’t yet, find out if your local gym or fitness center offers free trial guest passes. The YMCA does exactly that, according to Glen Raines, the membership representative at the San Pedro & Peninsula YMCA. Through January 31st, the YMCA is offering 7-day trial guest passes to non-members at any of 23 locations. Familiarize yourself with classes, the facility and other amenities and more by downloading your pass here: http://action.ymcala.org/. The San Pedro & Peninsula branch is also running a fun program called Buddy Bingo. Members can request a 30-day pass for one or more non-members to try out the facility. Non-members must be accompanied by the member for admission to the facility during this period, although they are free to participate in separate activities. The fun comes in completing a bingo card that lists popular YMCA activities for prizes. Both fitness promotions end on January 31. The San Pedro & Peninsula YMCA is located at 301 S. Bandini Street, San Pedro, 310-832-4211 .
DIY Fitness
The web is full of expert tutorials to challenge all fitness levels. My recommendation is to incorporate these videos after a cardio-boosting warm-up. Medical experts recommend a minimum of 30 minutes of daily exercise. Walking, bike riding, swimming, running, jump roping…you get the picture, all of these will improve your blood and oxygen flow. That’s going to help you get focused and studies show, even improve your intelligence and overall cognitive health. Exercise is essential because it affects every area of your well-being. Many tutorials offer stretching, circuit and strength training routines and the big benefit is that once you find your favorite sites, you can create a series of workouts that will keep you challenged. One of my favorite sites is BodyRock: http://www.bodyrock.tv/ . The workouts are short, tough and effective. If you are looking for something different, take a few moments to search the web. There are free tutorials for every form of exercise from Abs to Zumba.
Scare Yourself Silly
Finally, there are times when it seems that the only thing that will motivate you off the couch is a zombie attack. If that’s you; great news, the Zombie Apocalypse is NOW! Run For Your Lives is a 10K race that puts you in a zombie-infested forest. Dodging zombies through an obstacle courses is no joke. You will run over hill and dale, through chest high waters and mud pits as you try to avoid becoming one of the living dead. If you live in the L.A./San Diego area, the world as you know it ends on October 22nd. Cost $77, now through August 28th: http://runforyourlives.com/
Physical Challenges: Good for the Playground and Academic Success
Two studies released this year cite
the benefits of exercise for kids. The first study, from Cincinnati Children’s
Hospital Medical Center examined the newer, colorful playground equipment that
replaced outdated equipment. Anybody remember hanging on to the merry-go-round
for dear life and loving every moment of it? The danger was exhilarating,
encouraging you to go again and again, in spite of your fears. Let go at the
wrong time and you could go flying off into the sand. While many of today’s
parents braved the challenges of climbing to the top of a giant rocket ship
before hurtling down steep slides at breath-taking speeds, today’s tots find
safer playground equipment…well, boring. Researchers have found an unintended
effect of putting safety first: kids lack enthusiasm for its unchallenging short
ladders, dead-end platforms and slow slides.
While injury-prevention is of significant concern, the researchers cite outdoor skills that are being neglected with the advent of safer designs, including gross motor skills like skipping, jumping and balance. Other important playground skills include cause and effect factors, depth, speed and distance perception, and social interaction. The reduction in enthusiasm for challenging physical fitness at such an early age can extend to other beneficial activities and increases risk of childhood obesity and poor academic progress.
A second report, published in the Archives of Pediatrics and Adolescent Medicine explains how physical fitness supports academic performance. It examined numerous studies that ranged from 50 to as many as 12,000 school aged participants with the same outcomes: exercise boosts classroom performance. Researchers cite increased blood flow to the brain during and for an extended period after physical exertion. The increase creates two distinct dynamics. The first is a production of stress-lowering and mood elevating hormones and chemical changes that prime the mind for learning. The second is that exercise establishes new nerve cells and improves synaptic plasticity, right where learning occurs. Fitter kids appear to consistently perform better in academics than their more sedentary peers.
Getting your kids to be more active is often a question of modeling. If you head out for regular walks or runs, bring your kids along. They may not be able to keep up with you at first, but investing some time in their training will pay off with positive lifelong habits. Take opportunities such as gardening to get your kids involved. Digging, weeding and planting burns lots of calories in an enjoyable and educational way. A vegetable garden is also a great way to get kids interested in healthy food choices. Pack a picnic and Frisbee or ball and head to a nearby park, beach or other open space. When your child gets bored of the playground equipment you can play catch or hit a trail. And don’t forget to bring Fido along to increase the fun. You can also look into enrolling your child into afterschool lessons such as tumbling, karate, swimming or an organized sports team. If your neighborhood supports safe bike-riding, try riding to and from school or try new bike trails each weekend. There are plenty of mind-expanding fitness opportunities when you begin looking for them.
While injury-prevention is of significant concern, the researchers cite outdoor skills that are being neglected with the advent of safer designs, including gross motor skills like skipping, jumping and balance. Other important playground skills include cause and effect factors, depth, speed and distance perception, and social interaction. The reduction in enthusiasm for challenging physical fitness at such an early age can extend to other beneficial activities and increases risk of childhood obesity and poor academic progress.
A second report, published in the Archives of Pediatrics and Adolescent Medicine explains how physical fitness supports academic performance. It examined numerous studies that ranged from 50 to as many as 12,000 school aged participants with the same outcomes: exercise boosts classroom performance. Researchers cite increased blood flow to the brain during and for an extended period after physical exertion. The increase creates two distinct dynamics. The first is a production of stress-lowering and mood elevating hormones and chemical changes that prime the mind for learning. The second is that exercise establishes new nerve cells and improves synaptic plasticity, right where learning occurs. Fitter kids appear to consistently perform better in academics than their more sedentary peers.
Getting your kids to be more active is often a question of modeling. If you head out for regular walks or runs, bring your kids along. They may not be able to keep up with you at first, but investing some time in their training will pay off with positive lifelong habits. Take opportunities such as gardening to get your kids involved. Digging, weeding and planting burns lots of calories in an enjoyable and educational way. A vegetable garden is also a great way to get kids interested in healthy food choices. Pack a picnic and Frisbee or ball and head to a nearby park, beach or other open space. When your child gets bored of the playground equipment you can play catch or hit a trail. And don’t forget to bring Fido along to increase the fun. You can also look into enrolling your child into afterschool lessons such as tumbling, karate, swimming or an organized sports team. If your neighborhood supports safe bike-riding, try riding to and from school or try new bike trails each weekend. There are plenty of mind-expanding fitness opportunities when you begin looking for them.
A Plan for Success
Commitment to a group can motivate you to the finish line. (Me with winning friends)
What are your fitness goals this year? Is it to sport a
six-pack, run a marathon, execute a pull-up without any help or get back into fitness?
Whatever your fitness level is, you may be wondering what is most effective.
Here are some tips to help you conquer your 2012 goals:
Start—Whether you’re a seasoned exerciser or just starting out, get moving even if you haven’t carved out a plan yet. Every step that you take toward your written or unwritten goal is a step in the right direction.
Make a Plan—What exactly do you want to accomplish? If it’s building your way up to 30 minutes of daily activity or training for a summer of camping and hikes, write it down. Make your goal concrete. Include what you must do to accomplish that. Maybe it’s getting up 20 minutes earlier to walk the neighborhood before work or including leg strengthening exercise in your routine.
Commit to 4 Weeks at a Time--Instead of committing for a full year, commit to a shorter time period. Studies show that it takes approximately three weeks to break and form habits. If you can make it through four weeks, you have a better chance at success.
Revisit Your Goal and Make Adjustments—Recommit each month. Once you’ve formed a habit of daily fitness, recommitment is a cinch. Check your progress. A journal can help. (Find journal-keeping tips in my articles on page 24 of the January issue of San Pedro Today Magazine or on LiveStrong at: http://www.livestrong.com/article/458754-examples-of-a-food-log/) Remember, this is YOUR journal. Nobody else needs to see it, so treat it like the greatest tool to understanding and improving your health. Use it to track your progress. Honest journaling will reveal strengths and weak-points so that you can make adjustments to stay on track.
Be Accountable—To yourself. If journaling doesn’t work for you, enlist a friend, join a group or sign up for a class. Being accountable to others or your wallet can be great motivators, too.
Get Inspired--Sometimes a nudge is all you need to get up and go! Join an online fitness, nutrition and/or wellness community. Advice, news and updates are there to help you succeed. Group members’ can offer support through tips, ideas and personal success stories. You can join my facebook page at: http://www.facebook.com/SilviaNenaNutrition and get the ball moving with your wellness questions and suggestions as you move toward accomplishing your 2012 goals!
Start—Whether you’re a seasoned exerciser or just starting out, get moving even if you haven’t carved out a plan yet. Every step that you take toward your written or unwritten goal is a step in the right direction.
Make a Plan—What exactly do you want to accomplish? If it’s building your way up to 30 minutes of daily activity or training for a summer of camping and hikes, write it down. Make your goal concrete. Include what you must do to accomplish that. Maybe it’s getting up 20 minutes earlier to walk the neighborhood before work or including leg strengthening exercise in your routine.
Commit to 4 Weeks at a Time--Instead of committing for a full year, commit to a shorter time period. Studies show that it takes approximately three weeks to break and form habits. If you can make it through four weeks, you have a better chance at success.
Revisit Your Goal and Make Adjustments—Recommit each month. Once you’ve formed a habit of daily fitness, recommitment is a cinch. Check your progress. A journal can help. (Find journal-keeping tips in my articles on page 24 of the January issue of San Pedro Today Magazine or on LiveStrong at: http://www.livestrong.com/article/458754-examples-of-a-food-log/) Remember, this is YOUR journal. Nobody else needs to see it, so treat it like the greatest tool to understanding and improving your health. Use it to track your progress. Honest journaling will reveal strengths and weak-points so that you can make adjustments to stay on track.
Be Accountable—To yourself. If journaling doesn’t work for you, enlist a friend, join a group or sign up for a class. Being accountable to others or your wallet can be great motivators, too.
Get Inspired--Sometimes a nudge is all you need to get up and go! Join an online fitness, nutrition and/or wellness community. Advice, news and updates are there to help you succeed. Group members’ can offer support through tips, ideas and personal success stories. You can join my facebook page at: http://www.facebook.com/SilviaNenaNutrition and get the ball moving with your wellness questions and suggestions as you move toward accomplishing your 2012 goals!
Dana Middle School's Ecology Club Teaches Environmental Appreciation and Fun
I had the opportunity to join my daughter and about 30 energetic Dana Middle School Ecology Club students on a hike to Royal Palms Beach today. We left after school ended and made the three-mile trek through neighborhoods and the White Point Nature Preserve with 6th grade Science and Health teacher, Mr. Afshin Rahmanou, who heads the program. Helping to chaperone the group, was 8th grade History teacher, Mr. Gilbert Valles. As we headed along a narrow hillside trail that leads to the preserve, the sun radiated from behind a bank of clouds, casting a spot light on the ocean and prompting the kids to pull out their camera phones to capture the moment. Some kids had never been to the preserve and their classmates filled them in on where paths led and everything they could see there, including an old Nike missile site. Many recalled walking the trails with family and some with their dogs; although those stories sounded more like the dogs had walked them.
As the group headed down the steep ramp to the beach, Mr. Rahmanou told me that the Ecology Club has been in existence for a quarter century. The program teaches students environmental stewardship, as well as identification of natural elements, plants and animals. It is an educational program that has included a yearly trip to Yosemite, where students have a rare opportunity to hike and learn about the environment in a park so breathtaking that Ansel Adams said, “Yosemite Valley, to me, is always a sunrise, a glitter of green and golden wonder in a vast edifice of stone and space.” But this year is different. For the first time in its 25 year history the Ecology Club has been denied permission to offer this high light field trip event. When I asked why, Rahmanou said that the Los Angeles Unified School District cited liability, although there have been no past incidents. He hopes to persuade district officials to reverse their decision and consider the educational and skills-building qualities of the program and the lasting benefits to students. Watching the students scramble over rocks and run from the incoming tide as the sun set, I also hoped that the district will see the benefits of a program that not only encourages environmental appreciation, but physical activity in a time when kids don’t spend enough time outdoors.
As the group headed down the steep ramp to the beach, Mr. Rahmanou told me that the Ecology Club has been in existence for a quarter century. The program teaches students environmental stewardship, as well as identification of natural elements, plants and animals. It is an educational program that has included a yearly trip to Yosemite, where students have a rare opportunity to hike and learn about the environment in a park so breathtaking that Ansel Adams said, “Yosemite Valley, to me, is always a sunrise, a glitter of green and golden wonder in a vast edifice of stone and space.” But this year is different. For the first time in its 25 year history the Ecology Club has been denied permission to offer this high light field trip event. When I asked why, Rahmanou said that the Los Angeles Unified School District cited liability, although there have been no past incidents. He hopes to persuade district officials to reverse their decision and consider the educational and skills-building qualities of the program and the lasting benefits to students. Watching the students scramble over rocks and run from the incoming tide as the sun set, I also hoped that the district will see the benefits of a program that not only encourages environmental appreciation, but physical activity in a time when kids don’t spend enough time outdoors.
Veteran's Day Hike & 21 Rep Salute Workout Click on pictures to enlarge
I spent Veteran’s day hiking part of the awesome Backbone Trail in Malibu. It was spectacular even with a few rain showers that just made the hike that much more fun. We even got a great air show from a nearby field that was honoring and remembering all those who serve and have served. Thanks a million to our spectacularly beautiful country’s heroes!
I know this is late Saturday and Veteran’s Day was yesterday, but we are still in Veteran’s Day Weekend and rain is in the forecast. To stay active, even during inclement weather, try this 21-Rep-Salute plyometrics workout. Warm up by jumping rope, running in place or dancing for 10 minutes before your workout. Follow with some stretching. Now let’s get to saluting our Vets!
21-Rep-Salute Workout*
7 each: Jumping Jack with Squat
Burpees
Mountain Climbers
Repeat 3 times. 10 second rest in between each set.
Challenge: Repeat 7 times for a 21-Set-Salute!
Jumping Jack with Squat: (Core and legs)
Begin by standing with arms at side, knees slightly bent. Extend legs out and arms over head, as you jump.
From that position (legs should be shoulder width apart), bend knees and sit back, as if you were going to sit in
a chair. Keep your abs tight. Do not allow your knees to extend over past your toes. Come back up using your
glutes, not your knees. Jump and bring your legs together and arms to sides again, to finish. That’s one rep.
Repeat 7 more times.
Modification: You can make this exercise easier by doing standard jumping jacks.
Burpee (This is a full body toning exercise: Upper body, lower body and core)
Begin by standing with arms at side, knees slightly bent. Bend knees and lower yourself into a plank position
with your arms under your shoulders and your legs extended behind you. Lower yourself into a push up. As you
rise back up from the push up, bring your knees back under you, so you are crouched. Jump up. That’s one rep.
Repeat 7 more times.
Modification: You can make this exercise easier by doing standard push ups.
Mountain Climbers (Legs, core and some arms)
Begin in push-up position and bring your feet a step or two closer toward your hands, so that your body forms a
slight upside-down V. Tighten your abs and bring your right knee under you, toward your chest. Extend your leg
back to its starting position and then bring your left knee under you. That’s one rep. Pick up the speed and
continue for 7 more reps.
Modification: You can make this exercise easier by starting in a modified push-up position with your forearms
resting on the ground. Alternately, you can get similar results doing High-Knees.
*If you have knee problems, please check with your physician before doing these exercises.
As always, please check with your physician before starting any exercise routine. See additional disclaimer below.
I know this is late Saturday and Veteran’s Day was yesterday, but we are still in Veteran’s Day Weekend and rain is in the forecast. To stay active, even during inclement weather, try this 21-Rep-Salute plyometrics workout. Warm up by jumping rope, running in place or dancing for 10 minutes before your workout. Follow with some stretching. Now let’s get to saluting our Vets!
21-Rep-Salute Workout*
7 each: Jumping Jack with Squat
Burpees
Mountain Climbers
Repeat 3 times. 10 second rest in between each set.
Challenge: Repeat 7 times for a 21-Set-Salute!
Jumping Jack with Squat: (Core and legs)
Begin by standing with arms at side, knees slightly bent. Extend legs out and arms over head, as you jump.
From that position (legs should be shoulder width apart), bend knees and sit back, as if you were going to sit in
a chair. Keep your abs tight. Do not allow your knees to extend over past your toes. Come back up using your
glutes, not your knees. Jump and bring your legs together and arms to sides again, to finish. That’s one rep.
Repeat 7 more times.
Modification: You can make this exercise easier by doing standard jumping jacks.
Burpee (This is a full body toning exercise: Upper body, lower body and core)
Begin by standing with arms at side, knees slightly bent. Bend knees and lower yourself into a plank position
with your arms under your shoulders and your legs extended behind you. Lower yourself into a push up. As you
rise back up from the push up, bring your knees back under you, so you are crouched. Jump up. That’s one rep.
Repeat 7 more times.
Modification: You can make this exercise easier by doing standard push ups.
Mountain Climbers (Legs, core and some arms)
Begin in push-up position and bring your feet a step or two closer toward your hands, so that your body forms a
slight upside-down V. Tighten your abs and bring your right knee under you, toward your chest. Extend your leg
back to its starting position and then bring your left knee under you. That’s one rep. Pick up the speed and
continue for 7 more reps.
Modification: You can make this exercise easier by starting in a modified push-up position with your forearms
resting on the ground. Alternately, you can get similar results doing High-Knees.
*If you have knee problems, please check with your physician before doing these exercises.
As always, please check with your physician before starting any exercise routine. See additional disclaimer below.
San Pedro On The Move: Take A Walk on the Pier
The Angels Gate Lighthouse, is an iconic 73' tall white Romanesque tower with black striping and detail and a Harbor icon...usually. Right now, it's sort of primer-grey while renovation efforts progress. Protecting a structure that is literally out in the middle of the sea 24/7 is not easy. According the Daily Breeze (10/04/11), it will be galvanized to prevent rusting and preserve the new paint job for at least a quarter century. The last time the lighthouse was painted was in 1989, so this is a rare sight.
It is gorgeous and breezy outside, now that the rain has moved on, so grab jackets and take a trip to the Cabrillo Beach Pier to get a close-up look at the work in progress. 30-60 minutes of daily exercise can reduce your risk of obesity and chronic illness. It elevates mood, improves sleep patterns and is one of the side benefit of exploring your community.
For more information about the Angels Gate Lighthouse go to the Friends site at: http://www.lighthousefriends.com/light.asp?ID=99
It is gorgeous and breezy outside, now that the rain has moved on, so grab jackets and take a trip to the Cabrillo Beach Pier to get a close-up look at the work in progress. 30-60 minutes of daily exercise can reduce your risk of obesity and chronic illness. It elevates mood, improves sleep patterns and is one of the side benefit of exploring your community.
For more information about the Angels Gate Lighthouse go to the Friends site at: http://www.lighthousefriends.com/light.asp?ID=99
Disclaimer: The site does not provide medical advice. This Web site is for information purposes only. Viewing this site, receipt of information contained on this site, or the transmission of information from or to this site does not constitute a medical relationship.
The information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this Web site.
The information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this Web site.
