1. Get Results in the New Year!

    It doesn’t matter where you go to bring in the New Year — you’re going to want to look your very best. We’ve only got a little over three weeks, so you’ve got to get to it.

    I’m aware of the fact that we’re in the middle of the holiday season, and most of you are going to struggle to try and fit in your workouts on top of all the parties and shopping and other commitments. So the workout I’ve designed is going to focus on getting results in the most time-efficient manner.

    Your cardio workouts are going to be short but intense. You’ll be working out for only 20 minutes, but I’d like you to focus on hitting an intensity that is quite a bit higher than you’d normally train. If we’re going to reduce the duration of your workouts, you’ve got to pick up the intensity and go hard.

    Your muscle-conditioning segments are going to involve movements that combine lower body and upper body exercises; so again, we can be more efficient and get the desired results in a shorter period of time.

    By the end of this three – week period, each of your workouts should take no longer than 45-60 minutes and will include a warm-up, cardio, muscle-conditioning segment and cool-down stretch. 

    Cardio

    Start with a short, easy 5-minute warm-up. Then begin your 20-minute cardio segment involving any activity of your choice like running, walking, cycling, or stair climbing. Start with 4.5 minutes at a moderate pace and then for 30 seconds, pick up the pace and perform a high-intensity interval. Perform this set four times for a 20-minute workout. Do this work out three times this week on alternating days.

    Muscle-Conditioning

    (click HERE for full descriptions of these exercises)

    • Forward hinge + bent row: Perform 8-12 reps for one set.
    • Chest press + leg lifts: Perform 8-10 times on each leg for a total of 16-20 reps for one set.
    • Side-lying abdominal stabilization: Hold for five seconds and do this five times on each side.

    Traveling and want a hotel holiday workout?  Check out this video for a hotel room fat-buster workout that Terry and I filmed last year at this time!

    Get Results BEFORE the New Year!

    Happy Holidays!

    Yours in Health & Fitness,
    Lisa G. Wright

     

    Like us on Facebook and get a ½ off coupon for a “Body Composition and Fitness Analysis” – Learn the critical steps to help you lose weight, feel great and live your best life.

     


  2. Fear of Change in the New Year

    by Lisa Wright, CFT, LCI

    …and take this quiz from Fitness Magazine

    To change your body would mean to experience a sense of physical or emotional difference in appearance or feeling. For many reasons, you may have come to believe that you NEED to make a change and you just don’t. Fear may be a paralyzing and emotional stumbling block that may now, or has in the past, delayed your progress.

    CHANGE: The common expression “I need to change” would be to say that you feel the need to appear and/or feel differently than you do now.
    FEAR: When you approach your fitness with trepidation, it may take you on an emotional roller-coaster ride through a house of horrors, walled by distorted mirrors. How you should look or feel may be so distorted that you are being held prisoner by this confusion.

    CHANGE: In reality there is nothing to change. I love reminding my clients that they already are everything they desire to be, even if there is a little extra.
    FEAR: It is fear that holds your attention to the belief that, because of your life circumstances, your fitness is just the way it is was or ever will be, eliminating you from any responsibility in the matter. You may even be blaming genetics on your current condition.

    Perhaps you are afraid of hurting or being hurt, physically or emotionally; afraid of losing something that you conceal; fear of inadequacy; fear of lacking potential and ability. The biggest fear I hear, when it comes to fitness, is fear of failure.

    CHANGE: Whether you or aware of it or not, you ARE changing, every day. Growing a little older, a little grayer, and a little grumpier and the attitudes are not getting any better. An interest in getting fit just doesn’t really interest you and feels like too much trouble; and still, you ARE changing perhaps for the worse.
    FEAR: You walk into a wall of fear the moment you want anything more than status quo, because you are tired! As you move toward a new resolve, there are moments of fearful caution; moments of “Can I do this?” “I can’t do this.” “How will it affect or change me?” And so goes the monkey mind up and down the greased pole.

    CHANGE: Change may be difficult to handle and cause emotional turmoil when relating to others. As you attempt to adjust to a new fitness or eating regime, family and friends may become distant. Your friends and family may not immediately understand your change at first. Try sharing with them that you are making short term decisions toward long term health.
    FEAR: You may have the fear of giving up what you have spent a lifetime protecting – the need to be needed by your family, friends, position and wealth. This protecting an illusion has eaten up any time you have for your own self-care.  Taking responsibility for your own health is priceless!

    Remember, I said earlier, “In reality there is nothing to change?” When you are no longer afraid or attached to illusion, then everything is for your use. Position, cars, homes, money, gyms, and personal trainers may be used as necessary for your care.

    CHANGE: Positive change may come very slowly. The old “you” with whom you were comfortable may be resistant to the new decisions you are making. The mind resists and fears what it does not understand.  There may be a longing to slip back into your old ways. For a time, this change may cause an inner/outer struggle and you will forget why you are doing what is necessary and be tempted to succumb to the whims of conditioning.
    FEAR: When we are comfortable and consider change we fear that we are being asked to “give up” this or that. In reality, what is being asked is that we give up our attachments to unhealthy things, not the “use” of them. When we are unattached to certain foods, alcohol and a sedentary lifestyle then we can:

    • choose fatty, salty, sugary food once a week (as an “eat off” day) to stimulate our metabolism
    • choose alcohol once in a while to socialize with our friends
    • lie around on vacation or once a week to rest our bodies

    When you move out of your fear box, you move into perfect love. Love for yourself and the freedom to make healthier choices one moment, one day, and one week at a time for the rest of your lifetime. The lifetime that you have right now!

    Resolve to be fearless about change in 2012!

    …ok, that a little heavy. Have some fun with this quiz!

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!


  3. Correct Posture in the New Year

    Always be aware of your posture!  Correct standing posture is: Stomach in, Chest up, Shoulders back and Knees soft.

    Stomach in:  What does that really mean?  This means that you should pull your abdominal muscles into your spine.  Think about introducing your belly button to your spine, this has to be practiced as many people will associate sucking in air to pull their stomach in and that is NOT correct.  Practice by placing your hands just below your umbilicus.  Try feeling the muscles move inward as you purposely pull them in.   This should be practiced in both standing and sitting positions.

    Chest up:  Think about elevating your breast bone.  Just by imagining you are lifting your breast bone up, your chest will rise, thus creating a more erect stance.  This too, should be practiced while both sitting and standing.

    Shoulders back:  When standing or sitting for that matter, most people have forward rounded shoulders.  This occurs, as many of our daily activities are in front of us, creating tightness in our chest muscles and weakness in our upper back.  To improve this imbalance, pull/pinch shoulder blades together without drastically moving your shoulders/ arms.

    Knees soft:  When people stand, they tend to “lock” their knees.  This “locking” position creates a hyper-extension of the knee joint, which puts additional stress on your knee ligaments and your back.  A “soft knee” creates a small, un-noticeable bend in the knee.   Practice by standing purposely- pull your knees all the way straight so they “lock” then relax the joint just enough to “unlock” the knee.  This position is a “soft knee.  Standing in line is a great place to practice and master this skill.

    Remember for pain-free exercise:

    • Use slow and controlled movements
    • Start slow and GRADUALLY increase activities
    • Avoid high joint stress movements
    • Vary the routine
    • Muscles soreness the next day is normal…joint pain is NOT
    • Exercises should NEVER increase pain
    • The Arthritis Foundation states, pain that does NOT relieve itself within 1 hour is an indication that the exercise session was too intense

    Posture Modifications are necessary when posture effects normal position and can create other challenges/pains if not corrected.

    Every effort should be made to correct postural challenges before initiating exercises.  It will not only reduce overall pain, but will also re-educate the body as to what “normal” is and the body will learn to adjust to the new corrected alignment.

    Use of pillows, towel rolls, etc. can be used to help improve postural deficits.

    How To Do A One Arm Row Correctly

    Exercise Instructions:

    Setup for the one arm dumbbell row:  Grab a flat bench and set a dumbbell or kettleball on the left hand side at one end. Position yourself on the left side of the bench with your right knee and right hand resting on the bench using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight, engaging the scapula. This is the starting position for the exercise. Slowly pull the dumbbell up as far as possible, exhaling through your mouth.  Pause and squeeze your shoulder blades together, then slowly lower the dumbbell back to the starting position, inhaling through the nose.  Repeat for desired reps.

    Tips:

    Your shoulder blades should be pulled back throughout the set. Do not let the working shoulder drop down at the bottom of the movement.  Keep your entire torso fixed-naval pulled back toward the spine and back flat.   Pull the weight straight up while keeping your elbow tucked in.

     Check out the rest of the exercise pics by clicking here or on the photo!

     “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!


eXTReMe Tracker