tag:blogger.com,1999:blog-18793147275236960132024-03-13T08:04:16.469-05:00CarriefitCarrie's Health and Fitness ColumnAnonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.comBlogger144125tag:blogger.com,1999:blog-1879314727523696013.post-89496967494859517272012-03-12T08:32:00.002-05:002012-03-12T08:32:40.855-05:00I'm Moving!I'm moving everything: my blog, my info, my updates to my website. Come over to www.carriefit.com for new Launch information!<a href="http://www.carriefit.com"></a>Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-26351423139483023982012-01-31T15:15:00.000-06:002012-01-31T15:15:32.881-06:00In with the NEW Post 4: New Goal Setting ApproachHow is your goal setting? Are you realistic? Are you specific? What about your time table? Too many of us throw a goal out there, like "I want to be thin" or "I want to be strong." These are wishes, not goals. Let's not confuse the two.<br />
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A wish might be a fun thought. It might be something that you feel is attainable for a moment, but then vanishes. It might be arbitrary. <br />
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A goal is definite. You can close your eyes and see it. It is close enough in your mind to almost touch it. What is your REAL goal and how do you plan to see it through?<br />
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For many people, something in writing or otherwise visual may help with the concrete nature of your goal. Do you plan to be able to run a certain distance by a certain date? Write that date down. Review that date. Make a timeline to lead up to that date. Do you plan to start a new eating plan? Get pictures (www.pinterest.com makes it so fun) of your new meals and snacks. Post them for yourself. Learn to make them. Have a week's worth of recipes by a certain date.<br />
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Can you see this as a reality now, not a wish? Be real with yourself. Make yourself accountable. And, if necessary, enlist help! Friends, trainers, professionals, etc, can really help hear you out and make you talk out your plans.<br />
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What happens if you get to the date and the goal didn't happen? You need to continue to another date without judgement. When we spend too much time judging ourselves for not accomplishing what we had planned, we negate the entire process and sometimes take steps backward. Take a breath. Forgive yourself. Start again with the new lesson of a realistic timeline or a more realistic, attainable goal. And go for it.<br />
<br />Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-33471777084745653832012-01-22T08:24:00.001-06:002012-01-22T08:24:22.735-06:00In with the NEW: Post ThreeAre you ready to be a 10 minute super hero?<br />
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Time and again, I hear "I don't have time!" "When do I fit it in?" "How can I work out when I have so many responsibilities?" <br />
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Gone are the days when we should expect to have an extra hour for exercise. For working parents, it usually does not exist. But 10 minutes does exist in today's world. How long did you look at pinterest today? Play Farmland? If you have 10 minutes, you can work it! But you have to be efficient.<br />
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Example 1: walking lunges, moving squats, push ups. 10 minutes, and you'll feel it. And your heart rate will be up.<br />
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Example 2: 10 minutes of punches and kicks (especially on a bag), and your body is worked!<br />
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Example 3: a quick 10 minute run may only get you a mile plus a little down the road, but if you are limited on time, then you are more likely to push that mile out and improve your pace.<br />
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Example 4: 10 minutes of salutations leads to a worked body and a relaxed mind.<br />
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Try it!Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-58754727992167922942012-01-18T20:00:00.000-06:002012-01-18T20:00:00.768-06:00In with the NEW: Post 2Reset your tummy timer!<br />
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Your old tummy timer did not tell you in advance that it was getting full. Your eyes did all the talking and your numb tummy took everything you fed it, and then ached after what could have been a wonderful meal. What good is a wonderful meal when you feel terrible later? I'm all about enjoying the food, but only if you can enjoy the after.<br />
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Instead, start listening to the tummy timer to tell you when you are finished with your meal. Here's how.<br />
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1. Start using a smaller plate. Pull out the salad plates rather than platters.<br />
2. Put small portions on your plate. Don't pile anything unless it is a vegetable. Pile the veggies as high as you like, so long as they are not fried or slathered in butter or cheese.<br />
3. Eat slowly with NO SCREEN TIME, and enjoy your food.<br />
4. When you start to feel satisfied, stop eating. Move your plate away from yourself.<br />
5. Set a timer for 20 minutes.<br />
6. If after 20 minutes, you find you need some more food, finish what you are comfortable with and then set the timer again.<br />
7. Continue the cycle until you feel comfortable at the end of the 20 minutes. Not Busting. Not uncomfortable. Just done and comfortable.<br />
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This takes a little practice, but after a few tries, you should know your body signals of being 80% full. Then, you can stop using the timer for a while.<br />
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As you start to lose the need to stuff your stomach, your stomach will shrink. You may not require as much food to feel 80% full. Go back to the timer exercise and see if you need to reduce portions at this time. Though your portions get smaller, never cut out an entire macronutrient (carb, fat, or protein). Balance your plate with healthy carbohydrates, like whole grains and vegetables, healthy fats, like fish or nuts (or cook with olive oil), and lean protein, like white meat poultry or soy products.<br />
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We'll talk more specs later. Let this be a temporary guide for realistic eating.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-68633583376679009952012-01-11T19:24:00.000-06:002012-01-11T19:24:02.006-06:00Out with the OLD: Post OneHere is where we get even more honest with each other. Is there something OLD that you are carrying around that manifests itself as extra weight? Is it like a huge boil on you that you can't shake? A lie you tell yourself? A lie you tell someone else? Now, you need to be honest. Write it down just for you. When you get in touch with reality, you can start to take the negativity away. Here are some lies people tell themselves. See if you relate:<br />
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-I'll just eat/drink this once, and I won't ever need to again!<br />
-I'll work out tomorrow.<br />
-Monday is my new diet and exercise day!<br />
-I can smoke and be healthy<br />
-I can drink a bottle of wine/six pack of beer every day and be happy and healthy<br />
-I'm only going to live this unhealthy lifestyle until....<br />
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What is wrong with all of these statements we tell ourselves? You are not being honest with where you are and where you are going! It's time to turn those statements in to honesty!<br />
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-I have a problem with overeating/overdrinking, and I need help with my addiction.<br />
-I don't want to work out.<br />
-I don't want to change my eating habits.<br />
-I can not smoke. At all. Any more. And I need help with that.<br />
-I need to review my relationship with alcohol and put it in perspective.<br />
-I am choosing to live an unhealthy lifestyle.<br />
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OK. Now, we are being honest. What should you do about it?<br />
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1. Get the help you need. If you have an addiction problem, a doctor or trained professional can help with that.<br />
2. Get on an exercise program. Today. And do it tomorrow. And the next day.<br />
3. Start eating good, fresh foods. Now. Don't even wait until tomorrow. And dump the trashy foods that you have in your pantry or fridge. Now.<br />
4. Choose a healthy life. There are plenty of resources. There are professionals, websites, self help books, videos, online tutors, and ways of accessing information like never before. Do it now. Don't wait. Start walking. Start moving. Start eating vegetables. Start researching recipes, workouts, etc. Dump the dumpy food. Now.<br />
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Ok, now we are getting somewhere. Give yourself a new truth.<br />
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1. I need help and I am going to seek it. Now.<br />
2. I deserve a healthy life and I am going to seek it. Now.<br />
3. I deserve to feel wonderful. I am going to start. Now.<br />
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Ahhhh......Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com2tag:blogger.com,1999:blog-1879314727523696013.post-81843336118520122692012-01-06T06:15:00.001-06:002012-01-06T06:15:40.867-06:00In With the NEW: Post 3There are really two things I want to talk about today. I've mentioned waking up in a positive place. Make sure you are also going to bed in a positive place. A quiet place free of screen time is best. I should also mention that if you are a caffeine drinker, make sure your caffeine cut off time is a few hours before bed. My personal cut off is 4:00. Caffeine past 4 means I'll be up all night. Set a bed time that will give you 6-8 hours of uninterrupted sleep before the morning of peace begins.<br />
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Secondly, I want to remind you that you are a being of energy. You emit energy all day long. You know, like how you and your friend say the same thing at the same time, or like how you can feel through someone's energy how they feel about you. Or even how you can tell without looking that someone is watching you. People are energy fields that constantly emit energy, positive or negative. Think about the power of prayer. What are you really doing when you pray for someone? You are sending out your energy into the universe toward the divine (God) to pass along energy of a positive nature. It's no mistake. People radiate heat and light, like celestial beings. <br />
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I first discovered this and really started to think about our role as energy fields when I was watching a Discovery show on stars and galaxies. The scientist was explaining that we are "ashes to ashes, dust to dust," but that our very ashes came from stars. We are made of stars. We are the stuff of power and energy. And if you think about the life of a star, from a heat and light producing beautiful celestial being, to a small ray of a smaller light, to a consumer of the energy of others, our lives could be the same way. But the Lord gave us the ability to not become a black hole.<br />
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A black hole sucks the energy and life out of the stars around it. Do you know a black hole? Are you a black hole at times? You have the capacity as a human being to change that. You do not have to be a black hole. If you remind yourself to emit a positive light daily, or to reflect the positive light of the Lord, then you can be bright. Your rays of light will positively impact others. And it won't take away your energy to share your rays with others. Conversely, if you choose to become a black hole, you will take the energy out of others. And, for that matter, when you surround yourself with black holes, your light will be sucked out.<br />
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Everyone knows a black hole. The person that walks in to the room and spreads negative feelings all around. The black hole does not get brighter from taking the energy from others, but feeds itself into deeper blackness. You do not have to surround yourself with black holes. You have the right to excuse yourself when a black hole enters the room. You can take control of your environment and keep the black holes at bay. Toxic friendships that bring you down or make you think less of yourself are NOT friendships. A friendship made of positivity and light will only make your light feel stronger. Sometimes, you cannot escape the black hole that lives in your home or works right next to you, but you can distance yourself, excuse yourself from their presence, and focus on more productive use of your time.<br />
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Why am I telling you this? Because when you find your light and when you feel the positive energy of self love and good friendships, many other good health habits will fall in to place, because you will care enough about yourself and others to treat yourself with respect. Today is a good day to evaluate whether you are a star or a black hole, and also to evaluate which category your surrounding people fall into. Some of the time, you may need to reevaluate what your true friends are and whether certain relationships need to change.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-73279209338106473262012-01-02T10:39:00.000-06:002012-01-02T10:39:07.768-06:00In With the New Post #2Habit #1 had to do with brain function and brain chatter. Habit #2 has to do with how you set yourself up for success or failure on a daily basis based on your morning habits.<br />
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What do you do when you get up in the morning? Are you awakened in the midst of chaos? Do you rush yourself and family into a frenzy? Do you yell and scream at yourself or your family first thing? What about the media you pay attention to first thing? Are you turning on the news and facing death and destruction first thing in the morning? What about breakfast? What breakfast? Now consider how that sets you up for the rest of your day. Do you feel harried? Rushed? Anxious? Angry? Nervous? If you are starting your day this way, your are setting yourself up for this kind of day.<br />
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I'm not asking for a big time commitment here, but consider this kind of morning. Wake up a little bit before your children if you have them at home. If not, make sure you are getting up in time for a little bit of ease in your schedule. Do not turn on the news first thing. That can wait at least 15 minutes while you set yourself up for a successful day. Consider one or more of these early morning habits instead:<br />
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-a brisk walk<br />
-some sun salutations (you can find these on my youtube site, www.youtube.com/user/CarrieFit<br />
-read a chapter of the Bible<br />
-meditate or lie in savasana pose and quiet the mind for a few minutes.<br />
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It only takes a few minutes to reset your mind to a more positive place. Then, make a healthy, hearty breakfast of eggs and toast or oats with fruit and cinnamon. Enjoy it with tea or coffee and plenty of water.<br />
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Ahhh.. How's that? Try it. Journal your results in relation to the rest of your day. Do you feel a little different for the rest of the day? Does it carry over in to your work place? Your relationships? Your family ties? If you have a story for me, feel free to share.<br />
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Namaste.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-16310118956717727962011-12-29T15:02:00.000-06:002011-12-29T15:02:12.266-06:00In with the NEW! Post ONESo, I am trying to move my blog somewhere friendlier, but in the mean time, I will start my series "Out with the Old, In with the NEW" over here on bloodspot. <br />
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I hope you are thinking of what is working in your life and what is not. To achieve wellness, we must start looking at mind, body, and spirit, so make sure to list your goals in each area and see their connection. Without one of the three, the others will not work in their best way. During this series, I will be talking about habits. Some of them are such a part of your life that you may not even see that they are habits. But we can nudge our habitual ways enough to lead a more clear and efficient life, and therefore a healthier one.<br />
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So, if you are starting to read through this, you think my first habit is going to be about physical exercise, right? Or what your are eating and when? Well, of course I am concerned with that, but we have to start from the top. Literally. We have to start with the way you are thinking, and more specifically, the way you are thinking about YOURSELF.<br />
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Let me first make sure you understand that I am NO psychologist! These realizations come from my beginning practices in yoga and meditation, which I highly recommend!<br />
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Your brain is full of thoughts. Constant thoughts. Thank God for that, right? God made such a miracle in you by creating your brilliant brain. But that same brain can sabotage your efforts. Your thoughts are so much more than just thoughts. Those thoughts become what you think of yourself. What you think of yourself becomes you. Remember that cheesy Saturday Night Live skit "I am good enough, I am smart enough, and Doggone it, people like me."? Well, it's ridiculous in the skit, but it isn't far from the truth. Most of our brains don't tell us those nice things. Most of our brains play tapes of past events, things others have told us, or thoughts we have conjured up through bad events in our lives. Somehow, those thoughts outweigh and overpower the kind thoughts. <br />
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So, your next assignment is to be conscious of these thoughts that creep in and how often they happen. Examples would be "You'll never achieve this," "you are not strong enough," "you have no will power," "you are not important enough to spend time and money on," or "you will always be this way." These are just thoughts, and they don't mean anything unless you let them. So, much like in meditation, when these thoughts occur, your assignment is to acknowledge that it happened, and then usher that thought away. There is no judgement because you had that thought. There are no repercussions for having that thought. Just acknowledge it and send it away. You can follow that thought with one that better represents you, such as "I am worth this effort," "I care about me," "I am not my past," or "I am definitely strong enough." One of these statements that works may become your mantra in these days, and as I heard someone say the other day, when you say something nice often enough, it becomes you. Wouldn't it be nice to become one of these thoughts rather than something angry and bitter from one of your old thoughts?<br />
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As you begin to clean out the system and usher the old thoughts goodbye, you may see some of them happening less often. Self doubt is normal, and it will come and go, but using this process will hopefully make them happen less often. Hopefully, by setting your brain up for success, you will then be ready to create new habits and usher out the habits that are not conducive to a new, healthier, brighter life.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-48670099930205569372011-12-29T13:16:00.001-06:002011-12-29T13:16:22.565-06:00I hate Blogger!I need to find a new place to blog, apparently, because I can't embed anything on this site. Links disappear. Suggestions are welcome. <br />
If you can do it the old fashioned way, type in www.youtube.com/user/Carriefit to find my free fitness videos on youtube. Tell me what you think of the beginning workouts. There are LOTS of things coming. What would you like to see next?<br />
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I'll let you know when I can get a different site running my blog. This just isn't going to work for a multi-media blog site.<br />
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CarrieAnonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-26049195024268732932011-12-28T15:57:00.000-06:002011-12-28T15:57:15.790-06:00Out With The Old In With The New SeriesIn the next few days, especially in to 2012, I will be have this series running about ending old habits and beginning new ones. While I am thinking on the topic, start journaling your own feelings on it. What do you see yourself ending? What do you see yourself beginning? How would you like to start fresh and what would that mean?<br />
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Also, in the mean time, my youtube page is on its way. I will post it as soon as it is looking good!<br />
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Feel free, as always, to send me your comments and concerns.<br />
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CarrieAnonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-75693560793764116242011-12-15T20:30:00.000-06:002011-12-15T20:30:20.672-06:00Beginner's Plyometric Workout<br />
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In plyometrics, you challenge muscles in explosive movement.<br />
Note: only for moderately fit people with no back or joint issues :) And no pregos. If you do have a health ailment, make sure your doctor ok's any kind of explosive movement.<br />
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The easiest way to plyo the arms are through the arm movements outlined in my cardio kickboxing workout. An advanced exerciser can extend push ups to leap the hands from the ground and return.<br />
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Plyo legs are through jumping exercises.<br />
1. Jumping squats<br />
2. Jumping split-squats<br />
3. Jumping plies<br />
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Do 4-8 reps of each exercise with a walking recovery in between sets. One way to work in plyos is to do three squats without jumps and then add a jump, and repeat the sequence 4-8 times. You can do the same with the other exercises.<br />
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Enjoy this new challenge!Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-22517215306140733992011-12-08T20:25:00.001-06:002011-12-08T20:29:44.745-06:00Day 12: Where are you?<br />
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If you did cardio kickboxing on day 11, do your cardio speed bursts on day 12, and vice versa.<br />
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If you are doing cardio kickboxing, try last week's workout, or look on netflix for the 10 minute series on kickboxing. It's Keli Roberts, which of course gets my recommendation. Do the whole video,not just 10 minutes. Great workout.<br />
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If you are doing speed intervals, try to increase your full speed times to 25 or even 30 seconds of bursts every 5 minutes, but increase your recovery time to 45 seconds before going back to a moderate-comfortable pace. Try to do 5 or 6 blocks of intervals with recovery and moderate tempo in between.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-10937978157477837712011-12-06T21:16:00.001-06:002011-12-06T21:16:56.636-06:00Day 10<br />
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Look at my facebook page for video ideas for today. It is a core-yoga day. www.facebook.com/carriefit<br />
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CarrieAnonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-63035733933450251642011-12-03T14:10:00.001-06:002011-12-03T14:10:11.789-06:00Day 7: Rest and Reflect.<br />
You absolutely must schedule in a rest day in any exercise plan. Without a rest day, the muscles cannot recover and rebuild. The brain needs rest as well. And your body needs to not start overproducing cortisol. Cortisol is a stress hormone that works well when you are also producing adrenaline, that feel-good-go-get-em hormone. When it is out of whack, cortisol can cause the body to swell and make weight loss or body sculpting difficult to impossible.<br />
On this day of reflection, you can take weight and measurements if you want to, or you can just reflect on how you are feeling and what is working. <br />
Fell free to tell me how it's going for you and what you would like to see coming up.<br />
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Don't forget to FB me@ www.facebook.com/carriefit<br />
<br />Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-25210077782168243922011-12-02T19:45:00.001-06:002011-12-02T19:46:08.353-06:00Day 6: Primary Ashtanga Series<br />
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Take a yoga class or join yoga today on youtube or online at www.youtube.com for a great, full body yoga workout.<br />
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Have a relaxed and calm day.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-24801701710525639092011-12-01T20:43:00.001-06:002011-12-01T21:18:42.693-06:00Soon To Come: My You Tube Exercise Channel<br />
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I am so sorry, my dear readers. It is so difficult to find a video that I would recommend for a good full workout. I am personally now making it my goal to do a channel in the new year that you can refer to any day at any time and find a comprehensive workout.<br />
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That being said, next is Day 5! Toning with kickboxing.<br />
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0-2:00: jump rope or pretend to jump rope<br />
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2:00-4:00: shuffle side to side with a pretend (or real) speed bag. Pretend you are holding ice picks and picking off the ice by your forehead.<br />
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4:00-5:00: Bob and weave. Protect your face with your fists. Squat down and raise up to the side, like you are ducking a punch. Alternate sides.<br />
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5:00-10:00: standing abdominals. Brace the abdominals, pull down with your hands as you pull up your knee. If it helps, hold a ball in your hand and bring it to your knee. Alternate sides to the front 15-20 times. Then, Bring your knee up to the side while your knee comes down to meet it. Do 15 per side. Finish the time with high knee jogs.<br />
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10:00-15:00: arm challenges<br />
A. Jab (quick punch) with a shuffle, 50 per side<br />
B. Punch (deep punch with force), alternating 50 times<br />
C. Hook. Pretend to punch someone in the jaw at a close range to you. Your arm creates a hook shape. Alternate 50 times.<br />
D. Upper cut. Get into a squat. Pretend to punch someone in the jaw, bring the fist up from your rib cage. Raise up slightly and return to the squat. Alternate. 50-100.<br />
Remaining time, practice a combination of the above punches.<br />
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15:00-20:00: leg challenges<br />
A. Front kick. Brace abdominals. Lean back slightly as you pretend to push a door open with your foot. Alternate. 25.<br />
B. Side kick. Turn the left foot to face 45 degrees out from the body. Lift the right knee. As you lean left, push open an invisible door that is slightly behind you to the right with your foot. Bring the knee back in and return the foot to the floor. Repeat 15-20 times and switch legs.<br />
C. Back kick. Lift the knee up and then push the foot to open an invisible door behind you while leaning forward. Bring the knee back in and down, switch sides. Alternate 15-20 times.<br />
With the time left, use a combination or practice above leg moves.<br />
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20:00-25:00. Blocks.<br />
A. Bob and block. Go back to the bob and weave. As you raise out of the squat, block with an outward sweep of the arm, bent at 90 degrees. <br />
B. Low rear block. With a flat hand, extend your arm behind you, as if slicing a person in the lower abdomen, and quickly retract the arm to the block position. Alternate 15-20.<br />
C. Mid rear block. Use your elblow to quickly push back in the rib cage area. Quickly return. Alternate 15-20.<br />
D. Upper rear block. Put your right fist in your left hand. Push your right elbow behind you, as if blocking a punch to the head. Return quickly. Alternate 15-20.<br />
With the time left, combine the above blocks.<br />
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25:00-27:00: jump rope<br />
27:00-29:00: speedbag<br />
29:00-31:00: bob and weave, block and weave<br />
31:00-35:00: combine jabs, punches, kicks, and blocks.<br />
35:00-37:00: march or walk it out<br />
37:00-39:00: lie down, do straight or bent leg raises to fatigue.<br />
39:00-45:00: pull knees in to chest. Hold and breathe for a few seconds. Extend legs and arms, pretend that someone is pulling fingers and toes to elongate the body. Turn over, go into cat-cow poses. Sit, stretch back, legs, arms, chest, shoulders, etc.<br />
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Feel great? Great. Kick butt all day.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-34675053977071157522011-11-30T18:50:00.001-06:002011-11-30T19:08:38.040-06:00Day 4: Cardio-Inverval Intensity<br />
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Adding intervals adds strength and stamina. You will notice after practicing intervals that your body will be more efficient. You will also be multiplying the number of calories that you use in a day because you are building muscle and helping your entire body use fuel more efficiently.<br />
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Use a stop watch, digital watch, or sports related timing app for this workout.<br />
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Choose a cardio activity that can be timed and intensified. The best examples would be walking, running, swimming, or biking.<br />
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0-2:00: start in a moderate pace. Take it easy for these two minutes, breathing deeply and feeling heat come in to the muscles.<br />
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2:00-5:00: find your low-moderate pace. This is a pace that you can talk in, but have a constant cardio flow to. Your rate of perceived exertion should be around a 5 out of 10.<br />
<br />
5:00-5:20: high intensity interval. Push yourself to a exertion of 9 out of 10. Warning: 20 seconds feels like a long time at this level. You should focus on breathing in and out, not talking to anyone.<br />
<br />
5:20-6:00: walk or jog it out. This is a recovery mode, so slow way down without stopping completely. By the end of this 40 seconds, you should feel that you can talk again and are smiling again.<br />
<br />
6:00-8:00: moderate pace, around a level 4.<br />
8:00-10:00: a little faster, around level 6.<br />
10:00-10:20: high intensity interval<br />
10:20-11:00: recovery mode<br />
<br />
Repeat the 6:00-11:00 directions four more times.<br />
<br />
35:00-40:00: recovery mode to slow mode. Bring the heart rate down and calm the breathing.<br />
<br />
40:00-45:00: stretch the back and legs with long, thoughtful stretches. <br />
<br />
Enjoy the rest of day 4!Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-6097894279901384562011-11-29T06:16:00.001-06:002011-11-29T06:35:43.499-06:00T2C Day 3: Core and Yoga<br />
<br />
1. If you have done Pilates before, follow this sequence:<br />
<br />
A. The 100<br />
B. 6 Roll-ups<br />
C. 6 single leg stretches each side<br />
D. 4 roll overs<br />
E. 6 double leg stretches<br />
F. 6 beat-beat-up<br />
G. 90 seconds of swimming<br />
<br />
If you have NOT done Pilates before, you can make today your first day by seeking professional help or taking a LIVE class.<br />
<br />
If you do NOT want to take a Pilates class today, try this yoga-core sequence:<br />
<a href="http://www.youtube.com/watch?v=8E2f0Zgnlz8"></a><br />
<br />
2. After your core sequence or Pilates, go to a basic awakening stretch yoga series, such as this one:<br />
<a href="http://www.youtube.com/user/yogatoday#p/u/48/ultLmLRR2Xk"></a><br />
<br />
Aaaaaaaahhhhhhh!<br />
Namaste.<br />Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com1tag:blogger.com,1999:blog-1879314727523696013.post-9391874808681716622011-11-28T21:01:00.001-06:002011-11-29T06:08:10.577-06:00T2C Day 2<br />
<br />
Day 2: Basic toning.You will need a set of hand weights at a moderate weight. Something you can lift easily, but not that you could toss around like a balloon. (I'm using a pair of tens).<br />
<br />
<br />
Warm up:<br />
0-2:00: shuffle feet side to side while hitting a make-believe speed bag. Think of it as a large piece of ice in front of your forehead, and you are using an ice pick in each hand to make shaved ice for your soon-to-be beverage. Your feet are just moving easily, bouncing side to side.<br />
<br />
<br />
2:00-5:00: moving squats. Step to the side as you squat down. Do not extend the knees past the front of the foot or toes. Step together and then step out for another squat. Do at least 3 in one direction and then move them in the other direction. For more challenge, do 12-15 in one direction before reversing.<br />
<br />
<br />
The following exercises should be performed to fatigue. When you feel that you cannot go any further with good form, then stop and go to the next exercise. One set per exercise to fatigue. Do not repeat.<br />
<br />
<br />
Drop set push ups:<br />
Go to plank position. Do a full, true push up from hands and toes.<br />
<a href="http://www.acefitness.org/exerciselibrary/41/push-up"></a><br />
<br />
When you cannot complete a full range of motion, drop the knees to the floor and continue to fatigue.<br />
If you cannot do push ups on the floor yet, put hands on the wall and toes stretched behind the center of the body. Complete wall push ups to fatigue.<br />
<br />
<br />
Plie squats to calf raise:<br />
Stand with feet farther than shoulder width, toes pointed out 45 degrees. Lower the body straight down, dropping the center toward the floor. Knees should stay over feet. Stop when the legs make perfect right angles. Raise the heels (stand on tippy toes) while knees are still bent, stand. Return heels to floor. Beginners, do this to fatigue. More advanced members, complete 12-15, and then do low pulses. Stop on the low part of the set. Pulse the body down and up in small, controlled motions while you alternate heels up. Continue to fatigue.<br />
<br />
<br />
Bicep/deltoid:<br />
Hold a weight in each hand, palms forward, arms straight. Do a bicep curl to the shoulder, turn the arms so that palms again face forward at the shoulder. Press weights up over head, return to shoulder, reverse palms, finish bicep curl down to start. Continue to fatigue.<br />
<br />
<br />
Walking lunges.<br />
Take a large step into a lunge. Front leg should make 90 degree angle at the knee. Bring the back leg to the front, and then step that leg forward the same way. Keep walking in lunges to fatigue. More advanced exercisers can continue without stopping in between steps. Beginners will have to stop and rebalance in between steps. Advanced exercisers can also carry a weight in each hand.<br />
<br />
<br />
Front/side deltoids<br />
With a weight in each hand, lift one arm to the front and the other to the side lifting from the shoulder. Do not shrug. Use only the shoulder muscles. Return and then switch sides. Beginners will need to bend their elbows quite a bit. More advanced exercisers will need to straighten their arms more, but can adjust the lever according to strength and ability. Continue to fatigue.<br />
<br />
<br />
Deadlift/Drinking bird<br />
With a weight in each hand, stand with feet together and legs straight but not locked out (make sure there is wiggle room in the knees, but don't bend them). Bend over from the hips, keeping the back straight.When you reach a good stretch point, return to standing position, using the hips to raise you up. Beginners will continue in this vein, called a deadlift. Advanced exercisers can do a one-legged deadlift, or drinking bird by letting one leg straighten behind them as they lower down, and then bringing the foot down as the body stands. Continue to fatigue on each side. <a href="http://www.acefitness.org/exerciselibrary/127/single-arm-single-leg-romanian-dead-lift"></a><br />
IF THE BACK HURTS, STOP THIS EXERCISE. REST AND STRETCH THE BACK.<br />
<br />
<br />
Single Arm Row/Tricep<br />
Stand in a lunge with a weight in one hand. Keeping the back straight, pull the weight from forward to the rib cage. Hold the upper arm steady, and press back from the fore arm, squeezing the tricep. Return the forearm and then return the upper arm down and forward. It is as if pulling the string on a lawnmower and then pulling that string straight back toward the wall behind you. Then return by bending the elbow and then the shoulder. Continue to fatigue on one side and then do the other.<br />
<br />
Stretch:<br />
Breathe and circle arms around and then up over head. Press palms together over head. Exhale and circle arms back out. Do a few times with slow, even breathing. Drop from hips to reach toward legs, ankles, feet, or floor. Keep legs straight but not locked. Hold for a few moments, breathing deeply. Hands on thighs, straighten back and press top of head toward the front, feeling a lengthening in the spine. Relax and curve the spine forward, then repeat.Breathe as you reach up toward the ceiling, then stretch only from one side, then the other. <br />
Continue to use stretches that target all worked muscles. Take your time and time your breathing with your movements.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-22196238731284871882011-11-27T19:41:00.001-06:002011-11-27T19:56:26.491-06:00T2C Day 1For those of you following my workout plan from Thanksgiving to Christmas, here is the first day, which I will complete on Monday, November 28.
Constant Cardio
0-5:00: choose your cardio activity. It could be walking, running, biking, swimming, dancing, etc. Anything that is constant and challenges the heart. Got it? OK, start those first 5 minutes on a steady, easy pace. On a perceived exertion scale of 0-10, you are starting about a 4. Your heart rate starts to increase, but you can easily have a conversation. You begin to feel muscles heat up.
5:00-35:00: this is the "constant" part. This is your challenging pace without becoming breathless. After all, you will maintain this rate for 30 minutes. You are exerted at about a 7 and can answer questions if asked, though you might not be able to complete your sentences within one breath. Patterning your breathing will help you get through this portion. Good, steady music helps too (I use www.motiontraxx.com for running).
35:00-40:00: you are bringing your rate steadily downward without stopping dead in your tracks. Slow your pace to the warm-up pace and then in the last 2 minutes, slow to a pace of a 2 in exertion.
40:00-45:00: now you can stop and stretch. Don't forget all of the muscles you used today the the muscles you always use. Never neglect your spine.
http://www.acefitness.org/exerciselibrary/15/cat-camel
Ahhhhh!Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-87048126921284880772011-10-09T18:32:00.003-05:002011-10-09T18:32:35.347-05:00Diastasis Recti Part 4: well over a year out of surgeryI got surgery on diastasis recti with an umbilical hernia on June 22, 2010. It is now October 9, 2011, and I am still feeling the remnants of recovery. The good news is that I am in great shape compared to other people my age, and I am able to live my life as I want. I have no restrictions. I was finally released by my doctor a couple of weeks ago, if you can believe it.
But if I compare me to me, I still have my difficulties. For instance, my strong suit was my core. I was a Pilates instructor and enthusiast before it all went haywire with diastasis. Knowing what I know makes a difference in my recovery because, I believe, a nonprofessional would be ok with poor form in trying to get back in to Pilates and other core work. I am very particular with my form, and I know that one improper exercise can send my practice backward. I can finally do about half of the original Pilates series modified. I can do roll ups with weighted assitance, and I have to watch my repetitions to make sure my abdominal wall stays contracted inward.
I am finally able to do twisted movement and to extend my spine upward, but I can not bend backward still. I question if a back bend will ever be possible post surgery.
I feel very strong and capable otherwise. I hold to my statement that I am grateful for the opportunity to have the surgery, and that I am glad I did it. I would recommend it only to people who have an irreversible situation like mine. I recommend physical therapy from a post natal professional before looking at surgery, and even after surgery.Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-33817769310758913062011-08-30T20:36:00.000-05:002011-08-30T20:36:56.423-05:00New training site!Friends, I just wanted you to know that I am on the staff at traineo as well as the other stuff I do. I'll be a writer and consultant for them. My first book with them should be out soon, so stay tuned!Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-50871951619206847302011-08-14T15:21:00.000-05:002011-08-14T15:21:40.324-05:00Are You Sleeping?No, I'm not asking Brother John, I'm asking you! Do you sleep? Do you stay asleep? Sleep relies on so many factors. Here are a few:<br />
-stress<br />
-activity during the day<br />
-disease<br />
-hormones<br />
-diet<br />
-caffeine<br />
Not sure what the problem is? Here are some solutions to start with:<br />
-unplug all technological devices 60 minutes before shut eye<br />
-meditate/pray before bed<br />
-stop eating 2-3 hours before bed<br />
-check hormone levels such as thyroid and ask for hormone meds if you need them!<br />
-eat fresh foods and keep it light<br />
-stop consuming caffeine (including chocolate) 6-8 hours before bed<br />
-try taking melanin in the form of cherries (YUM)<br />
-lie in savasana (corpse pose) 5 minutes before rolling in to sleep position.<br />
AHHHHHH....rest!Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-8464594272311444702011-07-15T13:41:00.000-05:002011-07-15T13:41:14.583-05:00Interval TrainingInterval training is one of the best ways to increase cardiovascular endurance and strength. Using intervals will increase your threshold of training. So, to get to the next level (or, to just kick your butt in record time), try adding some intervals to your cardio routine. The most basic interval would be walk-run intervals. If you are usually a walker, try adding a run intervals, either in time (start with 30 second bursts), or distance (One city block at a time). To start this kind of interval, try the program outlined at www.coolrunning.com . The C25K app is also available on Iphone and will guide you through the process.<br />
There are other types of intervals, as well. Do you want to be a swimmer? Start by using the kick board and add a lap of swimming every third lap. Want to challenge yourself on the bike? Try sprint intervals or higher intensity intervals. www.motiontraxx.com has music for bike interval training led by great spinning instructors. Follow the music, and you'll do automatic intervals at set times. Are you a runner and want to increase your strength and time? Short sprint intervals challenge the muscles from a different angle. If you are not ready to sprint, try intervals of a slightly higher rate. A Garmin watch or similar will have times and distances built in so that you can see what your rate is in any given time (www.garmin.com), or use a metronome or metronome app to challenge your pace. For example, if you notice you normally run at a BPM of 160, add some intervals of 180. Start with just 30 second intervals blocked with 3 minutes of your regular speed, and then increase the time of the interval slowly.<div class="zemanta-related"><h6 class="zemanta-related-title" style="font-size:1em;margin:1em 0 0 0;">Related articles</h6><ul class="zemanta-article-ul"><li class="zemanta-article-ul-li"><a href="http://www.webmd.com/fitness-exercise/features/interval-training-how-to-do-it?src=RSS_PUBLIC">Interval Training Workout Routines for Walking, Running, Rowing, and More</a> (webmd.com)</li>
</ul></div><div class="zemanta-pixie" style="margin-top:10px;height:15px"><a class="zemanta-pixie-a" href="http://www.zemanta.com/" title="Enhanced by Zemanta"><img class="zemanta-pixie-img" src="http://img.zemanta.com/zemified_e.png?x-id=352656ad-d531-40e6-b6f2-d7be5010ee62" alt="Enhanced by Zemanta" style="border:none;float:right"></a></div>Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0tag:blogger.com,1999:blog-1879314727523696013.post-85159298639863874682011-07-14T09:03:00.000-05:002011-07-14T09:03:18.053-05:00Creating a CircuitTo make the most of your time to work out, try a circuit. Circuit training is cardio and strength training all in one, much of it with very high intensity, to get the most out of your workout. Set up a circuit that includes a cardio station ( a jump rope or trampoline, or even a running in place spot), a strength station (with weights or body-weight station), and a core-inspired station (a mat, ball, or bosu). Rotate between the stations 3 times, spending 2 minutes on each. As you get stronger, add more circuits. Your initial circuit will be a 20-25 minute workout, and you can keep adding to it for more time and intensity. With a larger circuit, add a 20-30 second recovery period in between, and you'll end up with a 30-45 minute full body cardio wear-me-out workout.<br />
Here is an example of a beginning circuit:<br />
<br />
Warm up with a march or step touch sequence for 2 minutes.<br />
1. Run in place 2 minutes<br />
2. Use a hand weight. Squat down to put it on the floor, Stand up, squat back down lift the weight (straight back, head up) up, straighten the legs, pull the weight above your head. Repeat for 2 minutes.<br />
3. Pull your arms down as you lift one knee at a time, pulling the abdominals in and exhaling on each rep. Continue with one knee for one minute, and then the other knee for one minute.<br />
Walk around for 20-30 seconds and start the process again.<br />
Do the circuit 3 times.<br />
The final walk should bring the heart rate down. Follow a stretch or yoga routine for 2-5 minutes, and you're done.<br />
<br />
That's for starters. The possibilities are endless. You won't get bored, you can design it yourself, and you'll get in tremendous shape. Like a circuit? Do it every other day for a full body workout, or just a couple of times a week for a change to your routine. The body likes to be challenged with something new, and will thank you by changing it's shape for the better. You may also find some new muscles that haven't been challenged before. Bonus!Anonymoushttp://www.blogger.com/profile/09774639809109939765noreply@blogger.com0