With the holiday season almost upon us we all have to stop, take a moment and reflect on all the choices which will be out there. And I’m talking about food choices. When we visit friends or relatives who may not want to change their holiday fare, we, as individuals, have to be vigilant and take responsibility for what we put in our mouths.
Even though those gravies, rich food and the desserts which will be overflowing the choice is yours to make. Think portion control! It’s going to be the one thing I want you to think about. Don’t overload your plate. Ask for a smaller plate at dinner or do not let the individual items on a dinner plate touch each other. It’s an easy way to keep portion size limited and never go back for seconds!
Make sure you eat a healthy breakfast and if you are not eating that holiday dinner until late in the day, be sure to eat a healthy and low calorie lunch. Don’t skip breakfast and lunch because you want to splurge on that holiday dinner.
Drink plenty of water, it will not only fill you up but will keep you hydrated especially if you will be having a cocktail or wine with dinner.
Just because you work out on a regular basis doesn’t give you license to over indulge and then complain about weight gain during the holidays. Take responsibility for yourself and your health!!
Friday, November 22, 2013
Tuesday, August 13, 2013
Home workouts
You don't always have to belong to a fitness center to get a great workout. Just by using your own body weight you can get a terrific muscle building workout.
Warm up by a quick jog in place and then start with some jumping jacks. Tailor the number by how fit you are. You can start with ten, twenty, thirty, fifty depending on your fitness level.
Move on to some push ups! If you are just starting out, do five, ten and if you have a problem with a small number, start out on your knees. Don't give up!!
Jump squats, Burpees, Lunges, Crunches, Wall Squats can be added into that everyday workout. Just put on some great music and get with it!!
If you have any physical limitations, check with your physician before starting any exercise program.
Warm up by a quick jog in place and then start with some jumping jacks. Tailor the number by how fit you are. You can start with ten, twenty, thirty, fifty depending on your fitness level.
Move on to some push ups! If you are just starting out, do five, ten and if you have a problem with a small number, start out on your knees. Don't give up!!
Jump squats, Burpees, Lunges, Crunches, Wall Squats can be added into that everyday workout. Just put on some great music and get with it!!
If you have any physical limitations, check with your physician before starting any exercise program.
Thursday, August 8, 2013
Easy Steps for Creating Great Posture
Good posture is nothing more than keeping your body in proper alignment. What identifies good posture? A straight back, squared shoulders, chin up, stomach in. Think U.S. Marines! Draw an imaginary line from your ear through your shoulder, hip, knee to the middle of your ankle. Simple as that. Also think of a beauty pageant; the contestants competing have great posture which brings a confidence to them as well as those doing the judging.
Always check your posture in a mirror at home or at the fitness center. Glance in a store window when walking down the street until good posture becomes a habit. When you become aware of proper posture it may feel uncomfortable at first. Your muscles have given way to the incorrect or slouching posture. It will take a few days to become totally comfortable with the new you, but as your body begins to slowly shift you will feel the difference.
Start by standing with your heels, back and head against a wall, arms at your sides. Keeping those shoulders back, tummy pulled in; begin to raise your arms keeping them extended and against the wall. Slowly slide your arms up the wall until they are overhead.. Keep the shoulders squared, do not let them become rounded or move up toward your ears. Then slowly slide your arms back down to your sides. Repeat for 10 reps if you can. This is not easy, but will strengthen and retrain those muscles. Cut the reps if necessary.
For those of you who have taken my classes you will remember the classic and dreaded roll ups! Lie on a mat, arms at your sides. Knees may be bent or legs outstretched depending on your core strength. Stretch your arms out in front of you as you begin to slowly engage the core and bring your upper body back up to center with shoulders in line with your hips. DO NOT JERK OFF THE MAT OR ALLOW THOSE SHOULDERS TO COME NEAR YOUR EARS!!! KEEP THEM BACK AND DOWN.
Maintaining great posture is maintaining a strong core. Opening your chest is paramount. When sitting watching TV or at your desk, continue opening the chest, pulling those shoulders back until great posture becomes habit.
Another great exercise: Stand keeping elbows tight to your waist. Place your hands on your shoulders and slowly raise your elbows until they are parallel with the shoulders then slowly lower. Do not allow the shoulders to rotate up to your ears which in the beginning may prove to be difficult for some. Do 10 reps and repeat.
Stretching is also so important in maintaining great posture. Take a Yoga or Mat Pilates
Class if you can. Both are so wonderful for not only your core, but your posture as well. A good instructor will always be happy to answer your questions and help you engage the proper stretches for correct alignment.
If you work out at a fitness center, always ask for help to make sure you are maintaining the proper posture for lifting, lunging, squats or whatever exercise you are focusing on. Improper posture during these activities could lead to serious injury.
Please feel free to contact me with any questions you might have.
Always check your posture in a mirror at home or at the fitness center. Glance in a store window when walking down the street until good posture becomes a habit. When you become aware of proper posture it may feel uncomfortable at first. Your muscles have given way to the incorrect or slouching posture. It will take a few days to become totally comfortable with the new you, but as your body begins to slowly shift you will feel the difference.
Start by standing with your heels, back and head against a wall, arms at your sides. Keeping those shoulders back, tummy pulled in; begin to raise your arms keeping them extended and against the wall. Slowly slide your arms up the wall until they are overhead.. Keep the shoulders squared, do not let them become rounded or move up toward your ears. Then slowly slide your arms back down to your sides. Repeat for 10 reps if you can. This is not easy, but will strengthen and retrain those muscles. Cut the reps if necessary.
For those of you who have taken my classes you will remember the classic and dreaded roll ups! Lie on a mat, arms at your sides. Knees may be bent or legs outstretched depending on your core strength. Stretch your arms out in front of you as you begin to slowly engage the core and bring your upper body back up to center with shoulders in line with your hips. DO NOT JERK OFF THE MAT OR ALLOW THOSE SHOULDERS TO COME NEAR YOUR EARS!!! KEEP THEM BACK AND DOWN.
Maintaining great posture is maintaining a strong core. Opening your chest is paramount. When sitting watching TV or at your desk, continue opening the chest, pulling those shoulders back until great posture becomes habit.
Another great exercise: Stand keeping elbows tight to your waist. Place your hands on your shoulders and slowly raise your elbows until they are parallel with the shoulders then slowly lower. Do not allow the shoulders to rotate up to your ears which in the beginning may prove to be difficult for some. Do 10 reps and repeat.
Stretching is also so important in maintaining great posture. Take a Yoga or Mat Pilates
Class if you can. Both are so wonderful for not only your core, but your posture as well. A good instructor will always be happy to answer your questions and help you engage the proper stretches for correct alignment.
If you work out at a fitness center, always ask for help to make sure you are maintaining the proper posture for lifting, lunging, squats or whatever exercise you are focusing on. Improper posture during these activities could lead to serious injury.
Please feel free to contact me with any questions you might have.
Wednesday, August 7, 2013
Posture
As individuals we sometimes do not realize how important our posture is to our well being and health. In the age of technology so many of us spend hours at our desks working on a computer and the body suffers. We become round shouldered, suffer with neck issues, headaches and back problems which can cause long term effects. Even when teaching my classes I see many college students with bad posture. Sometimes it's also caused by emotional issues; lack of confidence or being indimidated when at a gym or at various stages of our life.
I went through what I now call my "wake up" posture era when I was showing horses. My trainer, George Morris, who is well known in the hunter/jumper world and such a intregal part of our United States Equestrian Team, is extremely detail oriented. While having a lesson with him one afternoon, he ranted about my posture and I spent the entire hour just working on my posture through specific exercises I had to perform while on my horse! Needless to say since that day I have always tried to maintain great posture! Teaching Yoga, Pilates, Bodilates and being a personal trainer I'm always talking to my students and clients about their posture and how important it is for all of us to contantly be aware of how we sit, stand and walk.
As you go through your day look around at friends, co-workers, gym buddies and watch their posture. Being aware is the first step. Tomorrow I will offer some exercises to help you get back on track.
Until tomorrow, think about your posture as you walk, sit at your desk or even driving in your car.
Monday, December 10, 2012
Holidays
Remember when at those holiday parties or even at the office when Christmas "goodies" are brought in that you cannot work off a bad diet!!! Don't deprive yourself, but do not overindulge.
When January rolls around and you wonder how you gained ten pounds even though you were at the gym five days a week think about what you put in your body. Sometimes we don't even take the time to think about those little pieces of candy, a cupcake, that extra cocktail, dips, etc. which quickly add up. Try to keep track of what you eat; write it down so you are more aware of the calories which sneak up on all of us.
Keep it healthy!
When January rolls around and you wonder how you gained ten pounds even though you were at the gym five days a week think about what you put in your body. Sometimes we don't even take the time to think about those little pieces of candy, a cupcake, that extra cocktail, dips, etc. which quickly add up. Try to keep track of what you eat; write it down so you are more aware of the calories which sneak up on all of us.
Keep it healthy!
Tuesday, September 11, 2012
Meditation
Many people have asked me how to meditate. I must admit it took a long time before I could actually relax and let go of my racing thoughts. The first time I tried it, all I could focus on was the clock!
When attempting to meditate you'll need to find a comfortable and quiet area away from any distractions (phone, t.v., pets, children). Don't be discouraged if you can't let it go the first time you try it. Just sit quietly, close your eyes and attempt to allow thoughts to flow from your mind. I always tell my yoga students to allow those thoughts to come into your mind, but then allow them to flow right back out. Soon you'll find yourself able to relax and enjoy the feeling that comes with meditation.
If you can lie on a yoga mat without falling asleep, begin to let all negative energy to flow out of your body.....feel it leave through your fingers and toes and just allow yourself to sink into the mat. Just be.
Soft music or nature sounds is often a wonderful background for meditating. Find what works best for you.
Allow your stress to float away bringing a calm to both your mind and body. Remeber you are the one holding on to your stress and you must be the person to let it go.
Bring balance and awareness to your life; rediscover your focus and release nervous tension.
When attempting to meditate you'll need to find a comfortable and quiet area away from any distractions (phone, t.v., pets, children). Don't be discouraged if you can't let it go the first time you try it. Just sit quietly, close your eyes and attempt to allow thoughts to flow from your mind. I always tell my yoga students to allow those thoughts to come into your mind, but then allow them to flow right back out. Soon you'll find yourself able to relax and enjoy the feeling that comes with meditation.
If you can lie on a yoga mat without falling asleep, begin to let all negative energy to flow out of your body.....feel it leave through your fingers and toes and just allow yourself to sink into the mat. Just be.
Soft music or nature sounds is often a wonderful background for meditating. Find what works best for you.
Allow your stress to float away bringing a calm to both your mind and body. Remeber you are the one holding on to your stress and you must be the person to let it go.
Bring balance and awareness to your life; rediscover your focus and release nervous tension.
Monday, September 10, 2012
Back Sliding
When attempting to lose weight never view mistakes or a bad weekend as total failure. Simply pick up where you left off.
Negative emotions (anger, frustration) will lead to back sliding so be sure to keep a positive attitude and never let others force you into unhealthy eating habits. Sometimes friends and/or family will want you to fall back into bad habits, whether from jealousy or not knowing how to eat healthy. Be aware and be strong!
Negative emotions (anger, frustration) will lead to back sliding so be sure to keep a positive attitude and never let others force you into unhealthy eating habits. Sometimes friends and/or family will want you to fall back into bad habits, whether from jealousy or not knowing how to eat healthy. Be aware and be strong!
IMPROVE YOUR LIFE
INSPIRE YOUR LIFE
ENRICH YOUR LIFE
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