Why Exercise?

I know not every person loves to exercise. But exercise doesn’t have to be a chore! With the right fitness program and the right motivation, exercise can become a habit that you actually look forward to doing. There are so many great reasons to workout, and many have been scientifically proven. For example, on the days you workout you are more creative, smarter, kinder, and you’ll sleep better that night.  Exercise can help you live longer, it makes you healthier, it can prevent many types of diseases, it makes you happy, and the list goes on and on.

Why don’t some people like exercise?

People who don’t like exercise are usually doing it for the wrong reasons. If your reason to workout is to lose weight, then you will get disappointed and most likely quit.  Humans love instant gratification, but losing weight is more of a long-term benefit. Some people approach exercise as a punishment for overeating or drinking too much. While other people may associate exercise with a negative experience from their childhood like getting chosen last for dodge ball or being pushed into a sport like tennis when they wanted to play ice hockey.

The first step in learning to like exercise is to do it for the right reasons. If your reason to exercise is to feel better, be smarter and more focused, be happier, sleep better, increase your energy, put a spark back into your sex life, and to have fun then you will be successful because exercise does provide these benefits.   And, guess what?  You’ll feel them right away!  There’s your instant gratification.

How can I make exercise a habit?

The best way to start making exercise a habit is to exercise at the same time every day. I love to exercise.  I can do it morning, afternoon, or evening but it is already a habit for me. Choose a time that is realistic.  Whether that is first thing in the morning before kids wake up or directly after work, it is important to find a time when you can’t be interrupted. I know things come up, but you and your health should be a priority. One of the many reasons why I like group classes or personal training session is that you are not holding your phone in your hand while working out which minimizes distractions and you get a better workout. The environment where you workout should be a place that is convenient and a place that you find enjoyable.  Likewise, you should enjoy the people that you see while exercising.

Another great way to make it a habit is to set triggers to remind you to exercise. You can set your workout clothes out the night before so that when you see them, it is a reminder that you planned on going to the club today. Another idea is to set an alarm on your phone for the time to go to the club or meet your trainer. These things will create triggers in your brain to workout and thus creating the habit.

How do I know what type of exercise to do?

Think back to when you were a kid. What types of movement did you do? Was it a sport, riding your bike, playing on the jungle gym, dance, running? I loved riding my bike as a kid; I would ride it over to my friends house, and we ride our bikes around the neighborhood for hours! Hello, exercise! But as a kid, we didn’t think of it like that. I believe that is one of the many reasons I like indoor cycling. Maybe there was a sport you loved to play as a kid; find the adult version. If you loved to dance, then try Zumba.

The key is to try various types of exercises and mix it up, so you don’t get bored. Find a workout that when you are done, you think to yourself, wow I did that! Feel empowered! Find something that you can do. Keep trying different workouts till you find the one or better yet two you like.

I teach Pilates and fitness to people of all levels and abilities. We find out what they like and set a goal. Together, we customize a program that works, challenges them, and encourages them!

Improving your physical well-being will improve your mental well-being, your relationships, and makes you feel good about yourself. Creating an exercise habit is the perfect way to achieve these benefits.

~Workout Wednesday~

Criss Cross / Bicycle

Pilates is for Everyone

 

Start by lying on your back with hands behind your head, the head and upper body lifted off the mat, one leg bent in towards the chest and the other leg reaching out away from the body.  The back is in imprint or supported neutral until you can keep the back absolutely still as the legs lower.

EXHALE – rotate the torso and reach the rib cage towards the opposite knee while keeping the elbows wide and the abdominals engaged.  The lower abdomen stays still and both hips stay on the mat.  No rock and roll!

INAHLE – as you switch sides.

Keep the lower abdomen and hips still while rotating the upper body as far as possible in each direction; lower the straight leg so it is on the same level as your eyes.

Do 8-12 sets!!!

~Workout Wednesday~

LEG PULL DOWN

debi plank

 

Start in a plank position with your hands right below your shoulders and hips in line with your body (shown above).

Lift one leg towards the ceiling and pulse it twice then place it back down. Then lift the other leg pulse it twice then place it back down. Do 10 sets!

This is a great exercise that works your entire body including your core, scapular stabilizers, lumbopelvic stabilizers, and you get gluteus maximus work!

 

Check out the video here : http://youtu.be/YB0zv950YNk.

Pilates is for Everyone

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Pilates is a full body workout that is low impact which makes it great for anyone, at any age.  Pilates helps people to move better, feel better, and perform at their best.  This wonderful exercise system was developed by Joseph Pilates helps people:

  1. Build strength and tone muscles
  2. Improve balance
  3. Increase flexibility and mobility
  4. Develop core strength

Joseph Pilates created Contrology which later turned into Pilates, over 80 years ago.  Exercises are performed on a mat or a specially designed Pilates equipment including the Reformer, the Trapeze Table or Cadillac, the Wunda Chair, the Magic Circle, and Barrels.  The Pilates system includes exercises for every part of the body and applications for every kind of activity.  When Pilates was first created, it was so far ahead of its time that it did not begin to achieve popular recognition until the first few years of the 21st century.  Over 10 million people are now practicing Pilates in the United States and numbers are growing every year.

People with back injuries may also benefit from practicing Pilates as the movements performed help to strengthen the back muscles without placing any pressure on them particularly on the Reformer or Cadillac.

So why not give Pilates a try!!!

Pilates is for Everyone

 

~Workout Wednesday~

Open Leg Rocker
Open Leg Rocker

Starting Position

Sit up and balance between the sits bones and the tailbone with the knees bent, the feet off the floor and the hands on the ankles, or as close as you can get.  Open legs so the knees are pointing out and the feet are together.

INHALE: straighten one leg and balance

EXHALE: bend the knee to return to the starting position.

INHALE: straighten the other leg and balance.

EXHALE: bend the knee to return to the starting position

INHALE: straighten one leg then the other and balance with both legs open in a V position. (Image shown)

EXHALE: engage the abdominals and roll back, keeping the arms straight and the legs in a V. DO NOT roll past your shoulder blades.

INHALE: take a sip of air at the end of the roll.

EXHALE: pull the abdominals in and roll back up to the V position.  Lengthen the spine in the V without arching the back.

Do 4-8 reps.

The purpose of this exercise is to develop pelvic stability, core control, coordination and balance.  It also helps improve scapular stability.

I find this exercise challenging.  But is it good to do things that challenge us because that is how we can improve.  A great place to start or if you can’t roll, hold the pose in the above image to work on balance and core control.

~Workout Wednesday~

The Pilates Roll Over

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To start lie on your back with your hands at your sides, your legs together and your feet pointed.

Step 1: Exhale.  Engage your core and lift the legs up toward the ceiling to prepare.

Step 2: Inhale. Roll your lower back off the mat reaching your legs overhead until they are parallel to the ground.  Press your upper arms into the mat and roll up until you are balanced no higher than the top of your shoulder blades.  Do not roll up onto your neck!  (shown above)

Step 3:  Continue to inhale and open your legs shoulder width apart and flex your feet.

Step 4: Exhale. Roll down, keeping the legs shoulder width apart, engaging your core and pressing the upper arms into the mat to make the roll smooth and steady.  Keep the chest open and the back of the shoulders on the mat.  Lower the legs as far as possible without letting the back arch off the mat.

Step 5: Continue to exhale and bring your legs back together and point the feet to start again.

Do 3 reps beginning with toes pointed then do 3 reps beginning with feet flexed and shoulder width apart.

Not only is this exercise fun it also helps you develop core strength and control, increases your flexibility, teaches you how to articulate the spine, and stabilize your shoulders.

 

 

Fun & Fit Summer

“Summer time and the living easy…”  famous words and so true!  I know your summer is half way done but it is important to remember a few tips for the best fun and fit summer!!

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Here are my Top 10 Summer Time Tips!

1.  Drink lots of water!  The weather is hotter,  you may be more active, and all the more reasons why your body needs more water.  So drink up!!  Add fresh fruit to your water to mix it up.

Fruit-Water

2. Sunscreen!   It is important to protect your skin from the sun’s harmful rays.  Make sure to apply an ample amount of sunscreen, reapply very 2-3 hours, and don’t forget your hands and feet.

3. Eat fresh!  There is so many wonderful fruits and vegetables that are in season this time of year, so take of advantage of this!

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4. Sleep.  With the busy summer days, and nights, still make sure you are getting enough sleep.

5. Stay cool.  Go to the pool, water park, splash pad.  But if it’s too hot for that, then stay in, go to the movies, play a game, do a project in your home.

6. Transform your activities into exercise.  Instead of laying out at pool, jump in and swim a few laps.  At the beach, try kayaking or paddling boarding.  At the park, try pull ups on the jungle gym.  Get creative and remember very little bit helps!

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7.  Try something new!  Summer is a perfect time to start a new workout program, try a new workout class at the gym or a studio. Changing up your workout program is also good for your body and working your muscles in a different way can give your metabolism a boost.

8. Relax and rejuvenate.  It’s great to be active in summer but take time to relax and rejuvenate.  Get a massage, take a nap, get your nails done, try yoga…

9.  Fun!  Fun is a must in the summer.  Make a summer bucket list of all the fun things you want to do!  They can be big or small as long as fun is involved!

10.  Read.  Reading is a perfect summer activity and a great exercise for your mind!

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Hope you enjoyed these tips and have the best fun and fit summer!