Monday, January 20, 2014

Road trip exercise!

Three of my aunts decided to come down to Vegas to have some fun and workout in the sun! We are very excited to see them. One of my aunts mentioned the long drive is going to take away twelve hours of exercise. Soo I was inspired to give them a car workout. As silly as these exercises may seem, they have great benefit and a huge up from just sitting and slouching that entire time.

Repeat these every hour of your next road trip.

Number one rule: the driver cannot participate. Focus on tightening core and sitting with good posture the entire duration of the workouts. Shoot for the entire drive:).

1. Knee highs. Alternate lifting your  knees as high as you can. Do this 30 times each leg.

2. Take arms and push back into chair, holding for thirty seconds. Have arms bent at elbows.

3. With elbows bent like chicken wings, lift arms up to shoulder height and down again thirty times.

4. Thirty upward arm punches each arm.

5. Use opposite arm to resist moving arm as you try to pull it into body. Hold thirty seconds.

6. Use opposite arm to resist moving arm as you straighten your arm. Hold thirty seconds.

7. Tighten bum muscles and hold for thirty seconds.

8. Tighten abs and hold for thirty seconds.

Pit stops: repeat these every stop for gas and food.

1. Thirty squats lifting arms above head when legs straighten.

2. Twenty forward leg swings each leg.

3. Lunges around the car.

4. Thirty calf raises.

* Try to make healthy food choices and drink lots of water. You will feel much better at the end.

Thursday, January 2, 2014

20 EASY fun exercise goals to fit in your life for 2014!

Alright ya'all! If you don't feel like you have time to exercise, these will SAVE your life. There are MANY more of these simple ways to add more movement to your life.  These area few to spark your creativity and show you just how easy and good it is for you to do something this little everyday.  You will be amazed at the benefits you see.  Seriously.  Just try one!  
  1. 5 squats before you brush your teeth morning and night
  2. 30 second plank before you eat dinner every night
  3. Park in the farthest parking stall possible everywhere you go
  4. Take the stairs everywhere you go (if possible)
  5. 10 high steps while you get dressed in the morning
  6. 10 jumping jacks on your lunch break
  7. 10 calf raises when you yawn 
  8. Stretch while you watch your favorite TV show
  9. 20 leg lifts when you read your books (each leg!)
  10. Before letting yourself fall completely asleep, do 20 crunches (in bed)
  11. 5 back arches when you wash your hair in the shower (be careful not to slip)
  12. While cooking dinner, lift each ingredient high in the air two times
  13. When chores arise in the house, do them with more muscle contracting movements
  14. Backwards plank for 30 seconds every morning you wake up (in bed)
  15. One leg balance any time you are standing still (switch legs)
  16. One legged squat five times each leg before sitting down to go to the bathroom
  17. Walk around the car two times before getting in to go to your destination
  18. Carry groceries in the hand held basket (if getting all items will fit in it)
  19. Walk more briskly everywhere you go (step it up!)
  20. Do lunges as you move from room to room in your house!

Food & Exercise Log Outline

I LOVE food and exercise logging.  Here is a basic format for all you people starting new goals or just continuing good habits!

FOUR reasons I love logging:
1-It helps you realize what you are putting into your body
2- It helps you focus on getting the good stuff in!
3- It helps you see patterns in your exercising (to help your workouts be extra successful)
4- It is encouraging to look back at them and see all of your awesome work!

*I starred my favorite and most important parts of the logging.  Don't skip those boxes!!

Date: *Time: Type: Reps: Weight: Distance: Speed:
*How did you feel:

More exercise details (you can add times to when you eat, make sure to put how much of each food)
Post-workout snack:
*FOOD CHECK OFF: check off each number as you eat the food
5 fruits/vegetables 1 2 3 4 5 (don't be scared to shoot for 10)
8 glasses of water 1 2 3 4 5 6 7 8
Lean protein 1 2 3 4
Whole grain 1 2 3 4 5 6
Low-Fat Dairy 1 2 3
Healthy Oils 1 2 3