When you take notice of your day, how do you spend your time? In my life I get up in the morning and often times turn on the radio thinking I will listen to the news on NPR. I am also making coffee, breakfast, feeding the cat and dog, starting the fire, checking email, chattering with a 2 year old, etc. In reality, I rarely grasp any of the news and it is just background noise. So goes it in other areas of my life, talking on the phone, watching a movie at the end of the day, eating if I am bored, just busy stuff to fill the spaces.
We are so used to going from one thing to another without a moment to spare, full of constant stimulation. What would your day look like if you didn't turn on the TV while you were cooking dinner or the radio first thing in the morning, if you got in your car and didn't answer the phone, if you ate a meal because you were hungry and quit when you were full. The list goes on and on.
How do you fill the spaces of your day? Do you give yourself the opportunity to be quiet? My husband Jason always says, "Don't just do something, do nothing." Give it a try, see what aspects of your life are present as a means of distraction.
Oh, 3 sets of 15 bench dips or a few push-ups would be a great way to get your heart going!
Sunday, January 31, 2010
Saturday, January 30, 2010
This Week...
Notice a pattern? Legs and Core. Here is a refresher of the exercises for the week.
*Body Weight Squats: Feet hip distance apart and parallel, drop your shoulders, find your neutral spine and engage your core. Bend your knees into a small squat. Focus on the action of your hamstrings and glutes to take pressure off your knees, exhale as you press through your heels to stand. Repeat for 3 sets of 15 repetitions. Do not lower your bum past your knees and keep your knees facing forward over your toes.
*Side bridge: Lie on your side with your forearm on the ground and your elbow lined up beneath your shoulder.
Pick a position for your legs:
1. With your knees bent to 90 degrees or...
2. With your legs extended in a straight line with your top leg/foot in front of the bottom or...
3. With your legs extended in a straight line, your feet stacked on top of one another
Push your forearm into the floor, pressing your hips into the air. Hold the elevated position for a predetermined amount of time, complete 6 reps held for 15 seconds for example.
*Walking Lunges: Feet hip distance and parallel, shoulders down and back, slight tuck of your tail bone to create a neutral spine and engage your core. Step out with your left foot, and bend your knee into a lunge. Do not lunge deeper than a 90 degree bend of your knee, keep your knee aligned with your ankle and pointing over your toes. Lift your trailing leg/knee toward your chest and switch sides. Lunge for 15 repetitions on each leg, take a break and do it all again, 3 sets total.
*Stand with your feet hip distance and parallel. Raise your arms overhead with your palms together, make sure your shoulders are dropped down away from your ears, your spine is in neutral alignment and your core is engaged. Find your balance on one leg with the other leg lifted, your lifted foot aligned in front of your stabilizing foot. Using the strength of your core and keeping your hips level, lean your upper body to the left, return to center, lean to the right and return. Repeat this cycle for 4 sets of 12 repetitions, alternating your stabilizing leg with each set.
*Frog Squats: Stand with your feet shoulder width apart. If you choose, hold a single dumbbell in both hands at your chest. If you are not using a weight, gently press your fists to your chest. Lower into a squat with your rear end as close to the floor as possible pressing your elbows to the inside of your knees. Lift your hips so that your legs are almost extended, bending forward at the waist. Keep your elbows pressed to your knees and your upper body in the tucked in position. Lower back into a squat and repeat for 15-20 repetitions, 3 sets.
Here it is, a week's worth of leg and core exercises that you can do in a few minutes at home. Have fun!
*Body Weight Squats: Feet hip distance apart and parallel, drop your shoulders, find your neutral spine and engage your core. Bend your knees into a small squat. Focus on the action of your hamstrings and glutes to take pressure off your knees, exhale as you press through your heels to stand. Repeat for 3 sets of 15 repetitions. Do not lower your bum past your knees and keep your knees facing forward over your toes.
*Side bridge: Lie on your side with your forearm on the ground and your elbow lined up beneath your shoulder.
Pick a position for your legs:
1. With your knees bent to 90 degrees or...
2. With your legs extended in a straight line with your top leg/foot in front of the bottom or...
3. With your legs extended in a straight line, your feet stacked on top of one another
Push your forearm into the floor, pressing your hips into the air. Hold the elevated position for a predetermined amount of time, complete 6 reps held for 15 seconds for example.
*Walking Lunges: Feet hip distance and parallel, shoulders down and back, slight tuck of your tail bone to create a neutral spine and engage your core. Step out with your left foot, and bend your knee into a lunge. Do not lunge deeper than a 90 degree bend of your knee, keep your knee aligned with your ankle and pointing over your toes. Lift your trailing leg/knee toward your chest and switch sides. Lunge for 15 repetitions on each leg, take a break and do it all again, 3 sets total.
*Stand with your feet hip distance and parallel. Raise your arms overhead with your palms together, make sure your shoulders are dropped down away from your ears, your spine is in neutral alignment and your core is engaged. Find your balance on one leg with the other leg lifted, your lifted foot aligned in front of your stabilizing foot. Using the strength of your core and keeping your hips level, lean your upper body to the left, return to center, lean to the right and return. Repeat this cycle for 4 sets of 12 repetitions, alternating your stabilizing leg with each set.
*Frog Squats: Stand with your feet shoulder width apart. If you choose, hold a single dumbbell in both hands at your chest. If you are not using a weight, gently press your fists to your chest. Lower into a squat with your rear end as close to the floor as possible pressing your elbows to the inside of your knees. Lift your hips so that your legs are almost extended, bending forward at the waist. Keep your elbows pressed to your knees and your upper body in the tucked in position. Lower back into a squat and repeat for 15-20 repetitions, 3 sets.
Here it is, a week's worth of leg and core exercises that you can do in a few minutes at home. Have fun!
Thursday, January 28, 2010
Frog Legs...
Well frog squats actually.
Stand with your feet shoulder width apart. If you choose, hold a single dumbbell in both hands at your chest. If you are not using a weight, gently press your fists to your chest. Lower into a squat with your rear end as close to the floor as possible pressing your elbows to the inside of your knees. Lift your hips so that your legs are almost extended, bending forward at the waist. Keep your elbows pressed to your knees and your upper body in the tucked in position. Lower back into a squat and repeat for 15-20 repetitions, 3 sets.
Where can you go today if you are present in every moment.
Stand with your feet shoulder width apart. If you choose, hold a single dumbbell in both hands at your chest. If you are not using a weight, gently press your fists to your chest. Lower into a squat with your rear end as close to the floor as possible pressing your elbows to the inside of your knees. Lift your hips so that your legs are almost extended, bending forward at the waist. Keep your elbows pressed to your knees and your upper body in the tucked in position. Lower back into a squat and repeat for 15-20 repetitions, 3 sets.
Where can you go today if you are present in every moment.
Dinner Tonight Is An...
Experiment.
Here is what went together to form dinner this evening.
3 Organic Chicken Breasts
1 Can Low Sodium Organic Diced Tomatoes
1 Can Organic White Beans
1/2 Diced Red Onion
Rosemary *
Balsamic Vinegar *
Sea Salt and Fresh Pepper *
* all to taste
I sauteed the onion in a bit of olive oil in a medium skillet and added the chicken breasts to brown on each side. In a baking dish, I added the tomatoes, beans (both drained), a bit of balsamic vinegar, a handful of rosemary, lots of pepper and a touch of salt. Once the chicken breasts were browned, a few minutes on medium heat for each side, I added them to the bean/tomato mixture and baked it all until the chicken was done. I will serve this with baked sweet potato slices and sauteed vegetables; kale, peppers, mushrooms, broccoli, onion and garlic.
Who knows...at least it smells good!
Here is what went together to form dinner this evening.
3 Organic Chicken Breasts
1 Can Low Sodium Organic Diced Tomatoes
1 Can Organic White Beans
1/2 Diced Red Onion
Rosemary *
Balsamic Vinegar *
Sea Salt and Fresh Pepper *
* all to taste
I sauteed the onion in a bit of olive oil in a medium skillet and added the chicken breasts to brown on each side. In a baking dish, I added the tomatoes, beans (both drained), a bit of balsamic vinegar, a handful of rosemary, lots of pepper and a touch of salt. Once the chicken breasts were browned, a few minutes on medium heat for each side, I added them to the bean/tomato mixture and baked it all until the chicken was done. I will serve this with baked sweet potato slices and sauteed vegetables; kale, peppers, mushrooms, broccoli, onion and garlic.
Who knows...at least it smells good!
Wednesday, January 27, 2010
Hickory Dickory Dock...
This is another simple exercise that is great for improving core strength and stability.
Stand with your feet hip distance and parallel. Raise your arms overhead with your palms together, make sure your shoulders are dropped down away from your ears, your spine is in neutral alignment and your core is engaged.
Find your balance on one leg with the other leg lifted, your lifted foot aligned in front of your stabilizing foot. Using the strength of your core and keeping your hips level, lean your upper body to the left, return to center, lean to the right and return. Repeat this cycle for 4 sets of 12 repetitions, alternating your stabilizing leg with each set.
Don't forget to breathe. Your breath will help with your balance. Finding a small spot to focus on a few feet in front of you will also help to maintain your balance.
Stand with your feet hip distance and parallel. Raise your arms overhead with your palms together, make sure your shoulders are dropped down away from your ears, your spine is in neutral alignment and your core is engaged.
Find your balance on one leg with the other leg lifted, your lifted foot aligned in front of your stabilizing foot. Using the strength of your core and keeping your hips level, lean your upper body to the left, return to center, lean to the right and return. Repeat this cycle for 4 sets of 12 repetitions, alternating your stabilizing leg with each set.
Don't forget to breathe. Your breath will help with your balance. Finding a small spot to focus on a few feet in front of you will also help to maintain your balance.
Engage...
This is my new motto. Pretty simple. Engage.
Engage your mind. Be present in your life. It is so easy to get caught up in the trivial details of our days and lose sight of what we are really living for. Slow down and be grateful for the gifts that you are receiving in each moment of your life.
Engage your breath. This goes hand in hand with engaging your mind. Pause throughout your day and breathe. If we stop breathing we stop living and what is the point if we are not living?
Engage with those around you. Pay attention, listen, connect. Notice the power of meaningful conversations and think of all you can learn if you are completely engaged in personal interactions.
Engage your core. Be mindful of your posture during the day. Engaging your core muscles will give you the best abdominal workout and it doesn't involve sit-ups at the gym.
Engage the muscles you are working. Focus on the action of the muscle you are training. If you are doing a bicep curl, engage your bicep muscle on the up phase of the curl and maintain that focus on the down phase, work just as hard with the release.
Engage. Engage your mind. Engage your breath. Engage the people around you. Engage your core. Engage your muscles. Simple. Bring mindful focus to the life you are living.
Engage your mind. Be present in your life. It is so easy to get caught up in the trivial details of our days and lose sight of what we are really living for. Slow down and be grateful for the gifts that you are receiving in each moment of your life.
Engage your breath. This goes hand in hand with engaging your mind. Pause throughout your day and breathe. If we stop breathing we stop living and what is the point if we are not living?
Engage with those around you. Pay attention, listen, connect. Notice the power of meaningful conversations and think of all you can learn if you are completely engaged in personal interactions.
Engage your core. Be mindful of your posture during the day. Engaging your core muscles will give you the best abdominal workout and it doesn't involve sit-ups at the gym.
Engage the muscles you are working. Focus on the action of the muscle you are training. If you are doing a bicep curl, engage your bicep muscle on the up phase of the curl and maintain that focus on the down phase, work just as hard with the release.
Engage. Engage your mind. Engage your breath. Engage the people around you. Engage your core. Engage your muscles. Simple. Bring mindful focus to the life you are living.
Tuesday, January 26, 2010
Walk This Way...
Or lunge, walking lunges that is.
Find an open area to allow you to take several large strides. Stand in the ready position, that would be?!? Feet hip distance and parallel, shoulders down and back, slight tuck of your tail bone to create a neutral spine and engage your core.
Step out with your left foot, land heel to ball of your foot and come into a lunge. Do not lunge deeper than a 90 degree bend of your knee, keep your knee aligned with your ankle and pointing over your toes. Press through your foot, engaging your hamstrings and glutes, to straighten your leg. Lift your trailing leg/knee toward your chest (really knee to hip height) and switch sides. Lunge for 15 repetitions on each leg, take a break and do it all again, 3 sets total.
Points to remember: exhale your breath with the action or as you stand, keep your core engaged and your feet parallel and get outside to get some air flowing through your brain!
Find an open area to allow you to take several large strides. Stand in the ready position, that would be?!? Feet hip distance and parallel, shoulders down and back, slight tuck of your tail bone to create a neutral spine and engage your core.
Step out with your left foot, land heel to ball of your foot and come into a lunge. Do not lunge deeper than a 90 degree bend of your knee, keep your knee aligned with your ankle and pointing over your toes. Press through your foot, engaging your hamstrings and glutes, to straighten your leg. Lift your trailing leg/knee toward your chest (really knee to hip height) and switch sides. Lunge for 15 repetitions on each leg, take a break and do it all again, 3 sets total.
Points to remember: exhale your breath with the action or as you stand, keep your core engaged and your feet parallel and get outside to get some air flowing through your brain!
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