Thursday, May 5, 2011

How to exercise anywhere

The latest research shows that you can get all the exercise you need in small bursts; e.g. 10 mins x 3 per day or even shorter duration if you add high intensity bursts. But if you aren't exercising regularly and want to maintain your exercise long term try to incorporate some of the following:

Think of all those times in the day when you are potentially wasting valuable exercise time.

  • microwave is on for 2 minutes or more
  • watching food at the stove
  • walking at a leisurely pace in the shops or in the carpark etc.
  • the famous one - the ads on TV
The opportunities to exercise are endless, you just need a trigger or reminder to do some type of exercise.

Try adding 5 mins extra exercise to your day using the above times to do a few more exercises.
Also remember that sitting on the floor can be quite a challenge in itself so give the couch a break and try just sitting on the floor for 5 or 10 mins of your favourite TV show, you'll be amazed.

Circuit at home - no weights

 Here's a simple circuit - try 15 or 30 secs on each exercise and then swap sides where applicable.  To maintain continuity try a regular circuit and change 1 exercise each week to make it interesting, I do.

Exercise 1

Jump squat - position 1

Jump squat - position 2

To increase the challenge of the jump squat keep low between narrow and wide stance.

Exercise 2
Table top start position
Table top level 1

Table top level 2

Exercise 3

Side toe touch - start position

 Table top directions: Press through palm of hands and spread fingers wide.
In all versions keep abdominals drawn in and press up through gluteals, press through the heel of the foot on the floor to get extra lift.

Side toe tap - step to side and repeat 

Exercise 4

1 leg squat - do slowly
1 leg squat - stand upright

Monday, May 2, 2011

change your eating habits for a lifetime

I'll keep it simple....short term changes bring short term results. Long term changes to your eating habits bring long term results better health, more energy, greater wellbeing.

Changing old habits for good is a daunting task but make a start and you'll be glad you did.

First change one of the following:

  • cut out soft drinks
  • reduce sugar intake and/or replace with honey, fruit sweetener and definately reduce how much you have.
  • eat good fats: avocados, nuts or nut butter no more than a small handful a day, low fat ricotta, cottage cheeses are also fine in small amounts
  • use avocado, hummus or other healthy spreads instead of mayonaise or butter/margerine.
  • limit intake of white bread (including multigrain), pasta, white rice, flour etc.
By the way you can still eat baked goods but learn how to substitute for the refined flours, sugars, butter and marg as well as preservatives that extend the shelf life.
Thoughtful, healthy food almost always tastes better than fast food and junk especially when you train your body away from less healthy foods!!!

Here's a great tip
If you feel like eating dominoes pizza, baked items or something that's really unhealthy ask yourself 1 question "how about an apple?" If the answer is no then you're probably not actually hungry and you're eating for some other reason. Apply that question this week and see if it changes anything.

Keep in mind you can eat foods like pizza and lasagne, you just need to learn how to make them healthy. Make your own so you can monitor how much saturated fat, sodium etc is in the food. Look for recipes with low cheese, use simple sauces low in sugar or better yet make your own. 

I am working on a dairy,soy and gluten free recipe folder to share with you so if you have any suggestions or questions please post on this blog.
I have a dairy,soy and gluten free muffin free that is to die for and I dont really like muffins now I love these and so do toddlers and their mum's here in the USA.

How to exercise everyday

Everyone feels overwhelmed at some point by all the recommendations on how much exercise you should do.

My recommendation:
Start with 10 mins a day!

  • walk or jog the stairs
  • make up your own circuit (30secs x 4 exercises and repeat 5 times or 30 secs x 5 exercises and do 4 times); include stairs or jump between narrow and wide squats, a core exercise, an overhead press and a posture exercise using your shoulder muscles to pull shoulder blades flat onto the ribs, also try lunges. Use some of the exercises from this blog and i'll be adding more soon.
  • walk uphill and include 10 mins of heart raising inclines (or do the same on the treadmill)
  • shadowbox using jabs (front and back arm), hooks, uppercuts and some simple kickboxing and evasive moves like a bob down and back up.  Again i'll upload some pics so you can see what to do.
  • If you walk the family pet try to run and keep up for 10 secs at a time and do this 5, 10 or as many times as you can during your walk.
  • Do some simple exercises while waiting for the microwave or something cooking on the stove.
If it seems too difficult to make up 10 mins then combine the cardio with some of the resistance exercises you know and keep watching this post for exercises to try.