Here is Saturday's workout...yes I am naming the Saturday sessions a "bikini bootkick!!" Enjoy :)
Complete 2 sets of each of the following circuits:
10 Burpies
10 Stability Ball Adductor Pass
10 Push Up Throws with partner
10 Stability Ball Abdominal Roll Out
15 Reverse crunch with Ball between feet
15 Jump Squats
1 minute of High Knee Run
15 Plank Walks
20 Oblique Side Reach with weights
10 Burpies
10 Side Bridge Lifts per side
1 minute plank
20 Toe Touches with Ball between feet
15 Supermans with Ball Lift
10 Alternate Leg Push Ups
Weighted Basketball Sit Up Pass
10 Reverse Lunges on Each leg
10 pike on Stability Ball
10 Stability Ball at feel, plank with leg lift
20 Elbows to Knees
Tuesday, June 7, 2011
Rowing Workout for Spring Challenge
To my beautiful ladies, and specifically my Spring Challenge clients, here is a new Rowing workout for you to try!!
Set the tension/level of the rowing machine using the dial down the side to approximatley eight. Set the display to units of Watts.
Now you are going to row 1 minute hard, keeping the speed at 50-60 watts, then 1 minute medium, keeping the speed at 30-40 watts. Repeat the hard minute of rowing six times to make one set. After the set stop rowing and rest for 1-2 minutes. Then repeat the entire the set an additional two times, for a total of 3 sets of 6 hard minutes.
Remember if the level of intensity gets too high, back off and adjust according to your fitness level. Happy rowing ladies!!
Set the tension/level of the rowing machine using the dial down the side to approximatley eight. Set the display to units of Watts.
Now you are going to row 1 minute hard, keeping the speed at 50-60 watts, then 1 minute medium, keeping the speed at 30-40 watts. Repeat the hard minute of rowing six times to make one set. After the set stop rowing and rest for 1-2 minutes. Then repeat the entire the set an additional two times, for a total of 3 sets of 6 hard minutes.
Remember if the level of intensity gets too high, back off and adjust according to your fitness level. Happy rowing ladies!!
Tuesday, May 31, 2011
Wellness, A Wholistic Approach to Health
In follow up to an earlier article I am going to continue with discussing the major aspects of human wellness. Remember that wellness if more than just physical health, it is a "lifestyle choice characterized by personal responsibility for and optimal enhancement of physical, mental and spiritual health". (Hales and Lauzon)
Wellness includes 6 major dimensions: Social, Occupational, Spiritual, Physical Intellectual and Emotional wellness. Let's take a look at each of these:
Social Wellness
Social wellness allows us to "explore the depths of our souls and the height of our emotions" (Hales and Lauzon). Social wellness encompases our ability to relate and contribute to society, to assist other human beings and to value the concept of being interdependant on freinds, family, coworkers and the environment around us. Being Socially well requires that we are able to enter into intimate relations, that is relations that allow for open, trusting sharing of close thoughs and feelings. Remember it is not necessary for intimate relationships to be sexual in nature!
Looking at marriage statistics is a good way to put the importance of social wellness into persepective! Married people are happier, healther and liver longer, in fact research shows that single men have a mortality rate 250% higher than married men, and single women have a mortality rate 50% higher than married women. Marriage has also been shown to decrease suicide risk, drinking and substance abuse, mental health disorders and to improve physical health! Wow! Who knew that Social wellness could do all that :)
Occupational Wellness
Finding enrichment through work can enhance our well being, after all we do spend the majority of our day at work! So the challenge is to find a career that is consistent with your personal values, interests and beliefs, and that allows you to share your talents with others.
Remember that even if you have the perfect job, all work and no play makes for a dull world! There is overwhelming research to show that regular vacaction improves health! In fact I was just watching a news piece this morning that was comparing the health of Europeans to North Americans, we were dismal in comparison to our cross ocean neighbours! And what was stated as the major cause of this difference?!? Vacation! Europeans are more likely to leave work at work, to participate in social activities and recieve an average of 5 paid weeks of vacation a year, compared with our average of just 2 weeks! It's important to rest, rejevuanate and relax! You will perform better at your Occupation with regular breaks, thus vacation also increase occupational health and satisfaction.
Intellectual Wellness
The brain is the only organ in your body that is capable of self awareness, so keep it healthy! Intellectual wellness is our ability to think about and learn from new information and life experience. It provide us with the ability to question and evaluate information, as welll as think critically about life and health information. Continual exposure to intellectual growth and stimulation has been shown decrease the risk and severity of diseases like dimensia, in other words...use your brain or loose it! So if you are one of those people with a desk piled as high as a mountain that never steps outside the office, maybe it's time to consider enrolling in that continuing education seminar you've been dreaming about for years!
Spiritual Wellness
As mentioned in earlier articles, spiritual wellness is our ability to find purpose in life and to experience love, joy, peace and fullfillment. Spiritual wellness unites all other aspects of wellness together. It challenges us to find inner harmony, and share this harmony with every dimension of our lives.
Emotional Wellness
Emotional wellness is our ability to feel positive and enthusiastic about life. People who are emotionally well, are not without emotional concerns in life, rather they are able to express and mange their feelings. Those individuals who excell at emotional wellness recongnize problems and are able to ask for help when they are feeling blue! So let's all work on this together....express your emotional feelings to a freind today, and be sure to listen and support this freind through their feelings in return.
Physical Wellness
Physical wellness is our attention to our bodies physical needs and nutrition. In order to be well, we must firt be healthy. Great health requires that our bodies are fit, that is that we have a basic level of strength, endurance and flexibility. It also requires a strong nutrition program and health Body Mass Index.
Physical wellness, participating in regular physical activity, allows us to decrease stress and clear our minds, which in turn allows us to work on other areas of wellness. The positive endorphins released during exercise boost our mood, and increase our chances of finding happiness and fullfillment!
Not convinced? Well why not come try it for yourself!! Contact me to recieve a free fitness analysis and trial workout at spa lady today.
Wellness includes 6 major dimensions: Social, Occupational, Spiritual, Physical Intellectual and Emotional wellness. Let's take a look at each of these:
Social Wellness
Social wellness allows us to "explore the depths of our souls and the height of our emotions" (Hales and Lauzon). Social wellness encompases our ability to relate and contribute to society, to assist other human beings and to value the concept of being interdependant on freinds, family, coworkers and the environment around us. Being Socially well requires that we are able to enter into intimate relations, that is relations that allow for open, trusting sharing of close thoughs and feelings. Remember it is not necessary for intimate relationships to be sexual in nature!
Looking at marriage statistics is a good way to put the importance of social wellness into persepective! Married people are happier, healther and liver longer, in fact research shows that single men have a mortality rate 250% higher than married men, and single women have a mortality rate 50% higher than married women. Marriage has also been shown to decrease suicide risk, drinking and substance abuse, mental health disorders and to improve physical health! Wow! Who knew that Social wellness could do all that :)
Occupational Wellness
Finding enrichment through work can enhance our well being, after all we do spend the majority of our day at work! So the challenge is to find a career that is consistent with your personal values, interests and beliefs, and that allows you to share your talents with others.
Remember that even if you have the perfect job, all work and no play makes for a dull world! There is overwhelming research to show that regular vacaction improves health! In fact I was just watching a news piece this morning that was comparing the health of Europeans to North Americans, we were dismal in comparison to our cross ocean neighbours! And what was stated as the major cause of this difference?!? Vacation! Europeans are more likely to leave work at work, to participate in social activities and recieve an average of 5 paid weeks of vacation a year, compared with our average of just 2 weeks! It's important to rest, rejevuanate and relax! You will perform better at your Occupation with regular breaks, thus vacation also increase occupational health and satisfaction.
Intellectual Wellness
The brain is the only organ in your body that is capable of self awareness, so keep it healthy! Intellectual wellness is our ability to think about and learn from new information and life experience. It provide us with the ability to question and evaluate information, as welll as think critically about life and health information. Continual exposure to intellectual growth and stimulation has been shown decrease the risk and severity of diseases like dimensia, in other words...use your brain or loose it! So if you are one of those people with a desk piled as high as a mountain that never steps outside the office, maybe it's time to consider enrolling in that continuing education seminar you've been dreaming about for years!
Spiritual Wellness
As mentioned in earlier articles, spiritual wellness is our ability to find purpose in life and to experience love, joy, peace and fullfillment. Spiritual wellness unites all other aspects of wellness together. It challenges us to find inner harmony, and share this harmony with every dimension of our lives.
Emotional Wellness
Emotional wellness is our ability to feel positive and enthusiastic about life. People who are emotionally well, are not without emotional concerns in life, rather they are able to express and mange their feelings. Those individuals who excell at emotional wellness recongnize problems and are able to ask for help when they are feeling blue! So let's all work on this together....express your emotional feelings to a freind today, and be sure to listen and support this freind through their feelings in return.
Physical Wellness
Physical wellness is our attention to our bodies physical needs and nutrition. In order to be well, we must firt be healthy. Great health requires that our bodies are fit, that is that we have a basic level of strength, endurance and flexibility. It also requires a strong nutrition program and health Body Mass Index.
Physical wellness, participating in regular physical activity, allows us to decrease stress and clear our minds, which in turn allows us to work on other areas of wellness. The positive endorphins released during exercise boost our mood, and increase our chances of finding happiness and fullfillment!
Not convinced? Well why not come try it for yourself!! Contact me to recieve a free fitness analysis and trial workout at spa lady today.
Elliptical Circuit
Looking to mix up your cardio, burn calories, and tone up those legs! Here is a great way to change things up!!
For those of you who are knew training do a 10 minute warm up, complete one set of the workout listed below, do a 10 minute cool down.
For those of you who are more fit, or looking for an extra challenge do a 5 minute warm up, complete two sets of the workout listed below, do a 5 minute cool down.
Be sure to stretch after this one!!
Starting on an Elliptical Machine, with a set of dumbell weights of appropriate weight to the side or directly behind you...
2 minutes of Elliptical at Level 10
12 Bicep Curls
1 minute fo Elliptical at Level 4
12 Single Arm Tricep Extensions on Each side
2 minutes of Elliptical at Level 8
20 Squats
1 minute of Elliptical at Level 4
10 Reverse Lunges on each leg
2 minutes of Ellipitical at Level 10
10 push ups
1 minute of Elliptical at Level 4
Plank for 1 minute
2 minutes of Elliptical at Level 8
10 Weighted Oblique Side Leans on each side
1 minute of Elliptical at Level 4
15 Calf Raises and 15 Heal Walks
2 minutes of Elliptical at Level 10
15 Weighted Wide Squats
1 minute of Elliptical at Level 4
15 Narrow Squats
Happy working out :)
For those of you who are knew training do a 10 minute warm up, complete one set of the workout listed below, do a 10 minute cool down.
For those of you who are more fit, or looking for an extra challenge do a 5 minute warm up, complete two sets of the workout listed below, do a 5 minute cool down.
Be sure to stretch after this one!!
Starting on an Elliptical Machine, with a set of dumbell weights of appropriate weight to the side or directly behind you...
2 minutes of Elliptical at Level 10
12 Bicep Curls
1 minute fo Elliptical at Level 4
12 Single Arm Tricep Extensions on Each side
2 minutes of Elliptical at Level 8
20 Squats
1 minute of Elliptical at Level 4
10 Reverse Lunges on each leg
2 minutes of Ellipitical at Level 10
10 push ups
1 minute of Elliptical at Level 4
Plank for 1 minute
2 minutes of Elliptical at Level 8
10 Weighted Oblique Side Leans on each side
1 minute of Elliptical at Level 4
15 Calf Raises and 15 Heal Walks
2 minutes of Elliptical at Level 10
15 Weighted Wide Squats
1 minute of Elliptical at Level 4
15 Narrow Squats
Happy working out :)
Sunday's Bikini Circuit Madness
Here is the Sunday Abdominal Circuit for you guys! It was fun to work through this together!! I have listed each of the 4 exercises we did in a set. Complete the set, then repeat it a second time before moving to the next set! Happy Ab Training!!
Burpies (10)
Flutter Kicks (20)
Running High Knees (1 minute)
Squats or Squat Jumps (15)
Reverse Lunges (10 each leg)
Push ups with leg lift (10)
Chinnies (20)
V-Sits (10)
Superman with a Twist (20)
Burpies (10)
Glute bridge with leg lift (20 leg lifts)
Oblique Side Raise (10 per side)
Push Ups (10)
Plank Rows (20)
Heel Hops (10 front, 10 back, 10 to each side)
V-Sits (10)
Elbows to kness (20)
L-Sits (20)
Toe Touches (20)
Push ups (10)
Oblique Straight Arm Sit Up (20)
Plank (1 minute)
Burpies (10)
Flutter Kicks (20)
Running High Knees (1 minute)
Squats or Squat Jumps (15)
Reverse Lunges (10 each leg)
Push ups with leg lift (10)
Chinnies (20)
V-Sits (10)
Superman with a Twist (20)
Burpies (10)
Glute bridge with leg lift (20 leg lifts)
Oblique Side Raise (10 per side)
Push Ups (10)
Plank Rows (20)
Heel Hops (10 front, 10 back, 10 to each side)
V-Sits (10)
Elbows to kness (20)
L-Sits (20)
Toe Touches (20)
Push ups (10)
Oblique Straight Arm Sit Up (20)
Plank (1 minute)
Thursday, May 19, 2011
Eating Ideas
Nutrition is a very personal matter, and advice should be taken from a Registered Dietician if you are serious about finding a healthy way to loose weight! Some of you have been asking me about the diabetic sugar free diet a use for a few weeks when I need to kick start my metabolism, I then follow a similar eating style but add back in more variety of foods including fruits. What I do is shared below, and was given to me by a close freind.
Diabetic Sugar Free Diet
Breakfast:
Bran Buds (No Milk – use water and splenda it tastes like milk) or
Protein Shake (you can add some instant coffee for flavour for all you coffee people)
OR pick one carb and one protein
Then eat 5 more meals in the day that consist on one carb; one veggie; and one protein
CARBS
• ½ cup brown rice
• ½ cup oats
• ½ cup bran buds
• ½ cup sweet potato
• ½ cup Quinoa
• 1 serving of sugar free rice cakes
Protein
• 4 oz chicken
• 4 oz lean ground beef
• 4 oz salmon
• 1 can tuna
• ½ cup cottage cheese
• 6 egg white
• Low carb protein shake
Veggies 100-200 grams
• Salad
• Cucumber
• Celery
• Spinach
• Peppers
• Mushrooms
• Squash
• Broccoli
• Asparagus
• Occasionally tomato
No Veggies that have sugar like corn or carrots, no fruits, no dressings, marinade or butter.
Use dry spices and salsa for sauces
No Juice, sugar, cream in your coffee
Completely stick to the plan for 2 weeks…then tell me where your at and we will talk about the next step
Cabbage Soup Recipe:
Cook lean ground beef
Add a cabbage
Add 1 can stewed tomatoes
Add some vegetable broth
Simmer until it’s all nice and soft
Then serve over brown rice!! This will taste really good! Just watch your portions and it’s on the diet!
Diabetic Sugar Free Diet
Breakfast:
Bran Buds (No Milk – use water and splenda it tastes like milk) or
Protein Shake (you can add some instant coffee for flavour for all you coffee people)
OR pick one carb and one protein
Then eat 5 more meals in the day that consist on one carb; one veggie; and one protein
CARBS
• ½ cup brown rice
• ½ cup oats
• ½ cup bran buds
• ½ cup sweet potato
• ½ cup Quinoa
• 1 serving of sugar free rice cakes
Protein
• 4 oz chicken
• 4 oz lean ground beef
• 4 oz salmon
• 1 can tuna
• ½ cup cottage cheese
• 6 egg white
• Low carb protein shake
Veggies 100-200 grams
• Salad
• Cucumber
• Celery
• Spinach
• Peppers
• Mushrooms
• Squash
• Broccoli
• Asparagus
• Occasionally tomato
No Veggies that have sugar like corn or carrots, no fruits, no dressings, marinade or butter.
Use dry spices and salsa for sauces
No Juice, sugar, cream in your coffee
Completely stick to the plan for 2 weeks…then tell me where your at and we will talk about the next step
Cabbage Soup Recipe:
Cook lean ground beef
Add a cabbage
Add 1 can stewed tomatoes
Add some vegetable broth
Simmer until it’s all nice and soft
Then serve over brown rice!! This will taste really good! Just watch your portions and it’s on the diet!
Tuesday, May 17, 2011
Understanding Wellness
So I was sitting in church this weekend, listening to the Priest...thinking about my life and about my clients! Why? Well because he was talking about the importance of spiritual wellness!! Something I took a very enjoyable class on last semester....so I am here to share....
Wellness is not simply being void from illness, but instead “Wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.” (Charles B. Corbin of Arizona State University. Wellness is normally broken down into five main categories: Physical Wellness, Spiritual Wellness, Social Wellness, Emotional Wellness, and Environmental Wellnesss. Each element of wellness has it's own components, but they are all intermingled, so this week I will be posting a blog on each of these areas with some more information, in the mean time I will share with you a little bit about what was said on the weekend in regards to spiritual wellness.
I start by stating that "spiritual wellness" is a process of seaking meaning and purpose in human existance. This may be practiced through religion, meditation, practices like yoga, or in a non-institual personal manner. The way in which we find spiritual wellness is personal, and may be different for everyone.
Having a sense of purpose in life, feeling content with who you are and having a clear sense of what you believe you would like to accomplish helps you to become a whole a person. Without direction and being able to value yourself, and what you think, believe and desire, we often can become lost vessels, chasing ourselves around in a never ending circle. So the challenge that was given to me was to find 30 minutes a day to find for myself to pray, and to be in touch with my spiritual wellness. I would like to extend this challenge to each of you, to spend 30 minutes a day practicing some sort of spiritual wellness. Then in a month from now reflect on the experience, how do you feel?
A sense of spiritual wellness should help you keep life in perspective, explore and be one with yourself, your present situation and the choices you have made.
Seems easy enough right? Well this was the hard part!! We were challenged that the 30 minutes that we find must not be an additional 30 minutes in are day. Rather we must reflect what we do that is "clutter", that could be sacrificed to put our own personal wellness and sense of self as a priority. So indeed my challenge to you is: WHAT CAN YOU GIVE UP TO FIND 30 MINUTES A DAY TO BE QUIET AND PERFORM A SPIRITUAL WELLNESS ACTIVITY OF YOUR CHOICE IN ORDER TO ASSIST YOU IN TOUCH WITH YOUR SPIRITUAL CORE?
Have fun loving yourself!! And stay tuned for more information on all the dimensions on wellness :)
Wellness is not simply being void from illness, but instead “Wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.” (Charles B. Corbin of Arizona State University. Wellness is normally broken down into five main categories: Physical Wellness, Spiritual Wellness, Social Wellness, Emotional Wellness, and Environmental Wellnesss. Each element of wellness has it's own components, but they are all intermingled, so this week I will be posting a blog on each of these areas with some more information, in the mean time I will share with you a little bit about what was said on the weekend in regards to spiritual wellness.
I start by stating that "spiritual wellness" is a process of seaking meaning and purpose in human existance. This may be practiced through religion, meditation, practices like yoga, or in a non-institual personal manner. The way in which we find spiritual wellness is personal, and may be different for everyone.
Having a sense of purpose in life, feeling content with who you are and having a clear sense of what you believe you would like to accomplish helps you to become a whole a person. Without direction and being able to value yourself, and what you think, believe and desire, we often can become lost vessels, chasing ourselves around in a never ending circle. So the challenge that was given to me was to find 30 minutes a day to find for myself to pray, and to be in touch with my spiritual wellness. I would like to extend this challenge to each of you, to spend 30 minutes a day practicing some sort of spiritual wellness. Then in a month from now reflect on the experience, how do you feel?
A sense of spiritual wellness should help you keep life in perspective, explore and be one with yourself, your present situation and the choices you have made.
Seems easy enough right? Well this was the hard part!! We were challenged that the 30 minutes that we find must not be an additional 30 minutes in are day. Rather we must reflect what we do that is "clutter", that could be sacrificed to put our own personal wellness and sense of self as a priority. So indeed my challenge to you is: WHAT CAN YOU GIVE UP TO FIND 30 MINUTES A DAY TO BE QUIET AND PERFORM A SPIRITUAL WELLNESS ACTIVITY OF YOUR CHOICE IN ORDER TO ASSIST YOU IN TOUCH WITH YOUR SPIRITUAL CORE?
Have fun loving yourself!! And stay tuned for more information on all the dimensions on wellness :)
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