Yoga has earned itself an interesting reputation in the fitness world. There's hatha, vinyasa, ashtanga, bikram, iyengar, and so many more types, not to mention the countless non-specific classes seen in the gym, on the beach, in chain studios...It's everywhere, and there's something for everyone. And still, there seems to be a stigma that yeah, yoga feels good, but it's really just glorified stretching right? Read more...
It's human nature to find a comfort zone and stick with it; why change what's working? You're beloved workout may have initiated major changes in the beginning, and you've stuck with it because it's delivered results. But what happens when it's not working anymore? Human physiology demands adaptation, and your body may well have adapted to your current routine, which means you've plateaued, which means you're at maintenance level, which means no more changes. Here's some tips to amp up your current favorite workout without making dramatic changes. Read more...
Many of my clients are busy parents who find it difficult to work out amidst the day-to-day demands of raising a family. Time management and parenting require a delicate balance of give and take, often at the expense of our personal needs. However, there's several things to do at home for a good workout - here's some issues and solutions I've worked through with my frazzled moms and dads. These fail-safe tips have been successful not only for my clients, but for me too.
How can I workout when I'm so busy?
The most important thing to do is carve out a time that is realistic for you and your schedule. Maybe it's easier to work out early before everyone wakes up, while they are in school, tucked into bed or napping. Regardless of when it happens, be honest with yourself when choosing what's going to work for you, and always be open to spontaneity! Sometimes we have to nab the time when it presents itself throughout the course of the undoubtedly busy day.
What should I focus on most in my work out?
I personally practice and recommend variety! If there's a lot of energy in the house one day, grab the strollers and bikes and take everyone out for a run; if it's quieter, settle the kids down with a classic Winnie the Pooh video and sneak into the other room for a peaceful yoga or pilates session; if you've still got those dusty weights lying around, pull them out and do every exercise that comes to mind... you get the idea. The important thing is that you accept and rise to the challenge of creativity!
How often should I exercise?
A good routine includes 3-4 days of cardiovascular exercise, alternating with 2-3 days of resistance training and/or flexibility training. If you have a cardio machine, use it! Interval training makes for efficient use of your time, so try setting your machine for 40 minutes, and hop off every 10 minutes for 5 minute strength training sessions. Be sure to properly warm up and stretch out every time.
The kids are wild and I have no patience; what can I do at home?
If the kids are particularly rowdy and managing bikes and tempers is just too much, get them and yourself outside! While they romp around the backyard, use a routine clipped from a magazine, a website, or your memory and work out among them. I have taught several yoga, pilates, boot camp, and more classes to mothers while their kids bounded around a fenced yard, a soccer field, and a living room! It may not be the atmosphere of tranquility we were once graced with, but we are addressing our important needs.
It sounds like madness, I know, but if you can maintain a sense of humor, you'll soon barely notice the 10 seconds you spent during your workout lost to honoring a juice box request, a potty assist, or a booboo kiss. The other added benefit is that your kids will, in time, learn to respect your space and your workout. At the end of a zany but effective workout, you'll feel eons better and your children will benefit from seeing an amazing role model in action!
If you are having trouble deciding exactly what to do with the weights or the mat before you, let me know. I'd be happy to work with you one on one to develop a program that you can do in the precious time you're allotted. We can video chat online, and I'll send you routines that pertain to the type of workout you're looking for.
Whatever you do, I commend you for appreciating the importance of taking care of yourself so that you can, in turn, take care of your loved ones. Keep your momentum to not only guide you through each workout, but through each wild, frustrating, enlightening, blessed day with your family. Read more...
January is upon us again...full of resolutions, promises, and determination. If you are anything like the rest of the western world, you're probably already scheduling your workouts, recording everything you consume in a journal, and telling yourself exactly what you expect from yourself this year in the way of diet and nutrition. It's easy to get caught up in resolve, and while this can be a healthy practice, we do run the risk of causing ourselves unnecessary stress when we are unable to meet specific goals.
After years of outlining countless lists of what I require of myself at the beginning of a new year, I am serving myself this time around by keeping it simple and flexible. Enjoy the present, be kinder to myself, spend more time with family and less time with electronics, get more sleep... When we choose to improve our own personal wellness overall, the appropriate changes will automatically come to mind.
It’s that time of the year when there never seems to be enough hours in the day. Last weekend I started my Christmas shopping, plus there’s Thanksgiving to prepare for! Somehow I still managed to fit in my workouts. How ironic that the more labor saving devices we build the less time we seem to have. Here’s a few ways you can boost your workout without extra time: Read more...
I’ll be honest; I live oceanfront and I am NOT a winter person. Sure, I can go to the gym to workout, and I do have a Spinning bike and weight bench in my house, but this year I’m going to try to face Old Man Winter and get some fresh air. Read more...
I’m on the fence about joining a new gym. The one I belong to is becoming increasingly unaffordable and, to be honest, I don’t use most of the offerings. I’m a cardio machine and free weights kind of gal. I could care less about swimming or Zumba. Read more...
As a kid my mother would always say, “stop being such a fussbudget!” whenever I was fidgety. It turns out that fidgeting can help you stay fit! A recent study in Medicine & Science in Sports & Exercise showed that even minor bouts of physical activity can help improve cardiovascular fitness. Read more...
It’s that time of year when I start thinking about planning my vacation. I rarely spend an entire week lolling about on a beach someplace. Regardless of where my travels take me I try to incorporate some activity, plus you want to look good in that bikini or vacation clothes! Besides booking my flight, hotel and packing I also prepare for travel with functional fitness in mind. There are many travel packages that are fitness oriented from scuba diving to cycling through Europe. Read more...