When winter hits, like it just did in Montana, my hubby drives a plow truck. If winter happens to hit in full force over a holiday weekend, my girls are not in school and my workout schedule changes.
Here are a few thoughts on getting plenty of exercise around your home, with your kids and everyone having a great time.
Find a big sled and haul your kids around. I just returned from pulling my girls down the road to get the mail. They laughed the whole time and I was shedding layers after the first uphill stretch. Drag em through the deep snow and give your hamstrings and glutes a workout!
Chop & stack some wood. Use your core muscles, your arms and shoulders will feel just as much as they would from a trip to the gym.
Shovel, shovel, shovel! Think about your core and posture and clear off your sidewalks, decks and pathways. Great exercise for your whole body!
Put on your boots and trudge through the snow. Walking around in the snow is an amazing workout for your legs, heart and lungs!
It feels great to sit down after spending a day outside! Remember to drink lots of water! It is really easy to get dehydrated in the colder months when we are not so focused on staying hydrated in the heat. No matter the temperature our bodies always need plenty of water!
Enjoy these beautiful winter days and play hard! It is really fun!
Saturday, November 27, 2010
Tuesday, November 16, 2010
Ready for ski season?!?
It is snowing at my house in Whitefish, MT! As we are heading into a new season, I decided it was the perfect time to resume my blogging.
So, here in the wintry land of Whitefish we are all getting ready for ski season! When I think of the first weeks of ski season, what always comes to my mind? My sore quads...and all the fun that goes along with those muscles aching of course.
Your body, a wall and a clock are all you need to start prepping for using your quads at the mountain.
Stand with your back against a wall, your feet hip distance, parallel and +/- 18 inches from the wall (far enough away so that when you bend your knees, your knees line up with your ankles while pointing over your toes). Bend your knees so that your quads are parallel with the floor and hold. Hold the squat position for a few deep breaths working up to a minute or two. Repeat this exercise 3-5 times.
Did you know...that 85% of what happens in your body is directly related to what you put in your mouth?!? Think about that for a while and there will be more to come.
Happy snowy days!
So, here in the wintry land of Whitefish we are all getting ready for ski season! When I think of the first weeks of ski season, what always comes to my mind? My sore quads...and all the fun that goes along with those muscles aching of course.
Your body, a wall and a clock are all you need to start prepping for using your quads at the mountain.
Stand with your back against a wall, your feet hip distance, parallel and +/- 18 inches from the wall (far enough away so that when you bend your knees, your knees line up with your ankles while pointing over your toes). Bend your knees so that your quads are parallel with the floor and hold. Hold the squat position for a few deep breaths working up to a minute or two. Repeat this exercise 3-5 times.
Did you know...that 85% of what happens in your body is directly related to what you put in your mouth?!? Think about that for a while and there will be more to come.
Happy snowy days!
Tuesday, September 28, 2010
Lole Love Blog...
Wednesday, July 21, 2010
The Lazy Days Of Summer...
...sucked me right in! This was my realization on my long, VERY SLOW, meditative run today. So I thought it a great opportunity to refresh some memories as to what I, and Body Forge, is all about.
I, Erin Sabin, am a Certified Personal Trainer, Lifestyle & Weight Management Consultant and Genesis Transformation Coach living, working and enjoying the days in Whitefish, MT. I am also the mother of 2 young girls, Lillian and Sage.
My goal as a Fitness Consultant is to provide my clients with enjoyable, realistic and successful tools to transform their lives and allow them to achieve their ultimate health and wellness goals. Genesis Transformation provides an individually designed path for fat loss and increased overall fitness. I guide clients through a proven system combining clean eating, accountability, sound science and emotional support to get fantastic results. This is accomplished with our award-winning online food journaling tool, Genesis, and weekly phone coaching.
Helping people realize their health and fitness goals is something I truely enjoy and I am grateful each day to be on a career path that allows such great rewards.
The Body Forge blog provides workouts and exercises that can be done with minimal equipment, often all you need is your body, at your convenience. The exercises are simple and fun. Set aside some time and pick a few; there is something for all your amazing body parts!
I hope your days of summer are lovely!
I, Erin Sabin, am a Certified Personal Trainer, Lifestyle & Weight Management Consultant and Genesis Transformation Coach living, working and enjoying the days in Whitefish, MT. I am also the mother of 2 young girls, Lillian and Sage.
My goal as a Fitness Consultant is to provide my clients with enjoyable, realistic and successful tools to transform their lives and allow them to achieve their ultimate health and wellness goals. Genesis Transformation provides an individually designed path for fat loss and increased overall fitness. I guide clients through a proven system combining clean eating, accountability, sound science and emotional support to get fantastic results. This is accomplished with our award-winning online food journaling tool, Genesis, and weekly phone coaching.
Helping people realize their health and fitness goals is something I truely enjoy and I am grateful each day to be on a career path that allows such great rewards.
The Body Forge blog provides workouts and exercises that can be done with minimal equipment, often all you need is your body, at your convenience. The exercises are simple and fun. Set aside some time and pick a few; there is something for all your amazing body parts!
I hope your days of summer are lovely!
Thursday, July 1, 2010
A Twist on the ABC's
When I am having trouble falling asleep I go through what I have named my "Affirmation Alphabet."
I close my eyes and take a few deep breathes and start with A.
I come up with a positive, personal attribute for the letter A, on to B and so forth. If I am really struggling with sleep, I continue with all the words for each letter I can think of.
I have found a few things with the "affirmation alphabet":
I rarely make it through the entire alphabet without falling asleep and my attitude is always positive as I doze off.
Words that I use to define myself are a projection of who I am and who I want to become; I can create my personal mold by starting with how I think and speak about myself.
It is a great mental challange to end the day.
Happy summer! Have fun creating your list of positive attributes!
I close my eyes and take a few deep breathes and start with A.
I come up with a positive, personal attribute for the letter A, on to B and so forth. If I am really struggling with sleep, I continue with all the words for each letter I can think of.
I have found a few things with the "affirmation alphabet":
I rarely make it through the entire alphabet without falling asleep and my attitude is always positive as I doze off.
Words that I use to define myself are a projection of who I am and who I want to become; I can create my personal mold by starting with how I think and speak about myself.
It is a great mental challange to end the day.
Happy summer! Have fun creating your list of positive attributes!
Wednesday, June 16, 2010
What Makes My Legs Burn?
Body weight squats and lunges...
O.K. This is fun, have a water bottle close by and get ready to count!
1. Basic squat: feet hip distance & parallel, hands on your hips, basic squat with your core engaged and chest up X 10 reps
2. Sumo squat: step your feet apart to about a leg's distance with your toes pointing out, squat, core engaged, chest up X 10 reps
3. Squat jump: begin with your feet together, your knees bent into a squat and your hands at the back of your head; jump your feet (parallel) out and back together, repeat X 10 reps
4. Side leg lift: take a wide stance, your feet just wider than your hips and parallel, squat and as you straighten up, lift your bent right leg up to the side, lower into a squat and repeat X 10 reps and switch legs
5. Lunge jump: step your right leg back into a wide lunge, jump up and switch legs, repeat X 10 reps per leg, 20 jump lunges total
8. Single leg squat: root yourself on your right leg, lifting your left foot of the ground or propping the toe of your left foot behind you as a balance; single leg squat on your right leg X 10 reps and switch to your left leg
9. "Monkey" Lunge: step your right leg back into a wide lunge with your arms extended overhead, bend your right(extended) knee down toward the ground and straighten, repeat, maintaining the bend of your left knee throughout X 10 reps, step your right foot to your left and switch legs
10. Shake your legs out and grab your water bottle. You just did over 100 squats and lunges! Fun!
O.K. This is fun, have a water bottle close by and get ready to count!
1. Basic squat: feet hip distance & parallel, hands on your hips, basic squat with your core engaged and chest up X 10 reps
2. Sumo squat: step your feet apart to about a leg's distance with your toes pointing out, squat, core engaged, chest up X 10 reps
3. Squat jump: begin with your feet together, your knees bent into a squat and your hands at the back of your head; jump your feet (parallel) out and back together, repeat X 10 reps
4. Side leg lift: take a wide stance, your feet just wider than your hips and parallel, squat and as you straighten up, lift your bent right leg up to the side, lower into a squat and repeat X 10 reps and switch legs
5. Lunge jump: step your right leg back into a wide lunge, jump up and switch legs, repeat X 10 reps per leg, 20 jump lunges total
8. Single leg squat: root yourself on your right leg, lifting your left foot of the ground or propping the toe of your left foot behind you as a balance; single leg squat on your right leg X 10 reps and switch to your left leg
9. "Monkey" Lunge: step your right leg back into a wide lunge with your arms extended overhead, bend your right(extended) knee down toward the ground and straighten, repeat, maintaining the bend of your left knee throughout X 10 reps, step your right foot to your left and switch legs
10. Shake your legs out and grab your water bottle. You just did over 100 squats and lunges! Fun!
Sunday, June 13, 2010
All Over Blaster!
My lovely friend Gerda first introduced me to these absolutely fabulous treats; Dolphin Push-ups!
Start out in plank position with your forearms in a straight line on the floor and your fingers pointing forward.
Inhale and lift your hips so your body becomes an inverted V; similar to Down Dog. Slowly lower your hips back into plank and repeat for 12 repetitions. Press back into Child's Pose to rest.
This will target your core, arms and legs!
Start out in plank position with your forearms in a straight line on the floor and your fingers pointing forward.
Inhale and lift your hips so your body becomes an inverted V; similar to Down Dog. Slowly lower your hips back into plank and repeat for 12 repetitions. Press back into Child's Pose to rest.
This will target your core, arms and legs!
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