Slow Down #2...Take Notes

For a few years of my early “adult” life I thought I would grow up to be a writer; I have the student loans and a piece of paper somewhere to prove it. The funny thing about me and writing is that sitting down to write was just about impossible and usually done only when a poem or short story was due the following day.

When I started as a G.T. client, my coach “suggested” that I start keeping a daily journal. I started writing in my journal as recommended, initially keeping track of my weight, water intake, exercise and tips that my coach gave me. I didn’t go into much detail but I wrote something down each day. As the weeks progressed, I got more specific with the things that were going on in my days. Before long, writing in my journal became enjoyable and now I am committed.

I have found my journal to be a valuable tool for several reasons. Not only does it provide a record of the basic info, but now I write about the details of my day. My journal is a tool for contemplation and brainstorming and allows me to process things and leave them behind if necessary.

Now that I have been keeping a journal for the last 1 ½ year, I am able to look back and see the changes that I have made physically and mentally, I can look at my weight and reference it with my food from the G.T. food journal and pinpoint things in my diet that affect my body in certain ways. I know that when my weight goes up a few pounds it could be an indication that my immune system is compromised and I may be getting sick or that there may be intolerance to something in my diet.

Not only are my journals packed with information about my body; writing in my journal has become a means to calm my mind and often forces me to stop the busyness that I fill my days with. It is rewarding to look back at the stack of filled journals and know that I set my mind to something and have been dedicated and consistent. There are a few things in my life that I am a bit “obsessed” with and perhaps writing daily in my jouranl is one of them but as someone who shunned journaling for years I am a dedicated convert.

My suggestion is to set a goal and make notes in a journal every day for 2weeks or everyday for a month; whatever feels doable. It may become enjoyable and if that is the case, the information about yourself that you will be able to reference in the future will serve as the material for one of the most in depth and valuable educations available. And who knows, it could be fun!

Slow Down!

As a Genesis Transformation coach and personal trainer my intention is to offer support and guidance to my clients as they strive to achieve their optimal health and fitness goals. I receive great joy and satisfaction from having a job that I truly love.

As a G.T. coach, I am also a Genesis Transformation client and work with my own coach who supports me and helps to direct the path I am following.
Recently she added a “long, slow run” to my cardiovascular routine.

I realized on my last run that the long run is as much a benefit for my head space as it is for my cardio health. For years running has been my “thing.” In the past I ran obsessively to process the chaos in my brain from all the crap I was putting into my body. Over the last year the reasons why I run have changed. Now a run for me is an opportunity for meditation; it allows me to quiet my mind and organize my thoughts and I often return home full of clarity and motivation for the tasks in front of me.

A long slow run is also a great training tool for your heart (research “aerobic base building”) and body. Your heart is a muscle and just like the rest of the muscles in your body it will perform with greater efficiency if it is properly conditioned. Slow training will also allow you to be mindful of your posture and body position.

This week I am recommending taking time to condition your mind. Take a long walk, run or bike ride in the woods. Leave your music at home and enjoy the world around you. Notice what changes are occurring as spring comes into full bloom. Where do your thoughts lead you? What happens in your body? Are there areas of tension, specific aches and twinges that need attention? Take notes of what you learn about your body and your mind while out and about.

Remember to drink your water and enjoy some quiet time on your own. It is a great personal gift! Happy spring!

Lessons!

I was having a conversation the other day with the mother of one of my daughter Lillian’s classmates about math and working at home to improve comprehension. I walked away thinking to myself that I don’t really love math and I don’t even care much for trying to explain first grade math.

I consider myself lucky in the fact that Lillian has a good head on her shoulders and can figure out a lot for herself, despite my floundering explanations. In thinking of the lack of enthusiasm I have for working on sums with Lillian, I started thinking about how I encourage her math skills in other aspects of her life.

As a Genesis Transformation Coach, Personal Trainer and someone who has always been conscious of diet, I am pretty meticulous with what I feed myself and my family. The nature of our diet puts me in the kitchen for a fair amount of time. I have few complaints, I love to cook! The enjoyment I get in the kitchen seems to be transferring over to my girls; Lillian and I have been cooking together for years and now Sage is following right behind.

The lessons my girls are learning from our kitchen are valuable! When I follow recipes, I tend to alter them. As Lillian and I cook together and change the ingredient amounts, I encourage Lil to figure out how to increase some ingredients or decrease others. As we are cooking, we are developing her math skills. Math may not be my strong suit but I am a great cook and I am able to help my daughter develop her math brain in the time that we cook together; we also have a lovely time side by side at the counter.

My two year old, Sage, also loves to stand at the counter and ‘help’. The lessons we are sharing with her are not yet mathematical, but she always wants to participate and the enthusiasm she has for her creations is addicting. When Sage asks for juice, she wants to make it; she wants to put carrots and beets, peppers and apples, fresh ginger and mint, celery and spinach into the juicer. She loves the color, loves the pulp and loves the results. For breakfast, she often wants pancakes and that means that she will be making them. We add pumpkin and applesauce, fresh local eggs and honey. She doesn’t use syrup and eats stacks. At dinner she will eat a rainbow of veggies double dipping, at least, in hummus.

We are not perfect. Both my girls love sweets and pizza, french fries and tacos made with frozen fish sticks are favorites. But all in all my girls eat a well rounded diet and the lessons they are learning out of our kitchen will stay with them throughout their lives. They are both strong, healthy and enthusiastically use their well fueled brains. I get to enjoy time in my kitchen with my girls and share my love of good food with them as well as reap the rewards of children who usually eat what is in front of them, even if things are hidden and disguised occasionally.

Last Week...A Recap

Last week was a series of cardio activity and full body resistance exercises.
The routine goes like this...

1. Start off with a good 5-10 minute warm-up and then move into...

2. One minute of cardio activity working between 75%-90% of your maximum ability.

3. Sumo Squats with a dumbbell shoulder press for 30 seconds

4. One minute of cardio

5. Walking Lunge with dumbbells for 30 seconds

6. One minute of cardio

7. Push-ups for 30 seconds

8. One minute of cardio

9. Finally...Squats with your feet together for 30 seconds

10. Cool down for 10 minutes or repeat the entire cycle for as many repetitions as time and energy permit!

As always...remember to drink lots of water and have lots of fun!

Finally!

Finish the series with push-ups for 30 seconds, another minute of cardio and last but not least...30 seconds of squats with your feet together.

Begin the squats standing with your feet together, holding dumbbells in your hands by your sides.

Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to stand and repeat for 30 seconds.

Next...

Set up for 30 seconds of bench dips.

Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.

Follow the bench dips with another minute of your cardio activity.

After the minute cardio, have some water and come to stand with your feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Hold a dumbbell in each hand.

Walking lunges for 30 seconds. Take a step with your right leg, plant your foot heel to toe and bend your knee into a lunge with your thigh parallel to the floor. Engage your hamstrings and glutes to stand and switch legs. Repeat.

Then another minute of cardio...see a pattern?

What Comes Next?

Follow up your warm-up and one minute of cardio with sumo squats.

Begin stands with your feet about a leg's length apart, your feet pointing slightly out. Hold a dumbbell in each hand at shoulder height with your palms facing in.

Bend your knees into a deep squat keeping your weight back on your heels and your toes pointing over your toes. Pause at the bottom and press through your heels, engaging your hamstrings and glutes to bring you back to standing.

When you have returned to standing press your dumbbells overhead without locking your elbows, lower the dumbbells back to your shoulders...1 rep.

Repeat for 30 seconds and gear up for another minute of your cardio.

Drink a lot of water, have fun! More tomorrow!

This Week...Full Body Blast

This week I am providing a series of exercises that will come together for a quick and easy cardio/strength series. You can go through the entire routine once or three-four times, depending on your time availability, energy level and enthusiasm.

Start off good and warmed up! A 10 minute walk would suffice!

This was one of last week's posts and is a great way to get your heart rate up, jumping jacks, running in place or moving your furniture and dancing are also great options!

Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core.

Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and return to standing. Repeat for 1 minute!

If you just can't wait for the next exercise in the series, feel free to head to the wall for wall sits, as long as you wish!

Don't forget stretching and water! Have a great day!

Hamstrings & Glutes To Finish Off The Week

Start this on your back with your feet planted on the floor hip distance apart. If you are so inclined, put a weight on your pelvis.

Inhale to begin and press your hips off the floor as high as possible with your exhale; inhale and lower. Inhale at the bottom and repeat for 12-15 repetitions.

If your hamstrings and glutes need a bit extra after completing your set, press your hips up and pulse for 12-15 pulses, lowering your hips only 2-3 inches. You may also do this exercise with your heels lifted. Play around a bit and see what muscles are activated in different positions!

When you are done, hug your knees to your chest and relax!

Get Your Heart Beating!

For this exercise, please make sure you have warmed your muscles up!

Begin standing with you feet 1-2 inches wider than hip distance apart and parallel. Drop your shoulders and engage your core.

Drop into a deep squat with your chest up and plant your hands on the floor in front of your feet. Hop your legs back so you land in a plank position, pause and hop your feet back to your hands and return to standing. Do it again…and again…and so on for 8-12 repetitions.

This will hopefully get your heart rate up and your blood circulating, as well as target the muscles in your arms, shoulders, core and legs! Have fun!

Lateral Bridge!

Begin lying on your side with your forearm under your shoulder and your legs extend with your feet flexed and stacked. Engage you glutes and abs and press your hip off the floor to create a straight line from your shoulder to your ankles. Bend your top leg and bring your knee to waist height, hold for 5 deep breaths, return, repeat and roll over to the other side when you have completed 5-8 repetitions.

Feel free to prop your top foot in front of your bottom for balance, or do this exercise with both your knees bent.

This will target your core and your shoulders. Don’t forget to breathe; keep your head and spine aligned and drink lots of water!

Stability Ball “Mini” Squat

Begin standing in front of a stability ball with your feet hip distance and parallel with your arms by your sides. With your shoulders pressed down and back and your spine straight, bend your knees, into a squat just enough to touch your tailbone on the ball. Exhale to stand, inhale squat and repeat for 15 repetitions.

Stability Ball Plank!

Come into plank position, the “up” position of a push-up with the tops of your shins resting on your stability ball.

Stack your shoulders above your wrists and make sure the middle fingers of your hands are facing forward. Drop your shoulders down and away from your ears, engage your core muscles and do not allow your stomach and low back to sag to the floor. Your goal is to create a strong, straight “plank” from the top of your head down your spine and through your heels.

Hold this position for a predetermined amount of time making sure to keep breathing. When you have reached your goal, slowly lower your knees and remove your feet from the ball, press into child’s pose and relax.

Aim for 3-5 repetitions! This is challenging and can be just as fun with your feet on the floor!