Great Article from Dr. Jill on travel tips. Click the link below. Dr. Jill mentions great herbs to take before and after flight. Nutrition packed protein shakes. Lunch ideas for work and Bullet Proof coffee! Yum.
Dr. Jill’s Top Ten Healthy Travel Tips
Category Archives: Exercise
Listening to your body
Today I was chatting with a friend Ali and fellow yogi! She was mentioning how it feels to age gracefully, choose exercises wisely, and listen to how her body feels with certain exercises and activities. She is a yoga instructor and along with her yoga practice, she does light cardio in the gym. Ali also told me she use to be a runner. She stopped running for 10 years and tried again just for two short runs. Immediately after the the runs, she was in pain again. She has a family history of chronic joint pain including a father having two knee replacements and another having a weak hip with pain. After those first 2 runs after ten years, It took 3 months for her joints to feel good again. Ali did this by listening to her body. She stopped running completely and added in yoga and strength training. Now she is pain free.
I am often asked the question what exercises to do to help joints, be pain free, and become stronger. Here is my response to that question.
If you know your family has history of any problematic body issues, that is a great start for your own body awareness. Knowing your weaknesses is an important part of your training. When we try sports and different activities through our lifetime, we find which ones aggravate or which feel good – how they resonate in our bodies. Our goal begins focusing on strengthening our weaknesses and staying away from the activities or exercises that don’t feel good to our body! Choosing to stay moving and in our natural life’s movement patterns will continue to stimulate your central nervous system and strengthen your skeletal and muscular systems. As we age gracefully, movement becomes even more important. To sum it up, let your body and fitness professionals *wink wink* help guide the way instead of letting your head and ego get into the way. Do not push yourself through pain, listen to your body whether training solo, in a sport or in a class. Be motivated by others, progress at a steady pace, but don’t get pushed beyond safe. Watch for the up coming list of exercises I will post next week.
Please tell your friends about me! Refer a friend for a free session or fun class! Follow me and watch for leg and core (and more) exercises on this site. See you in the gym or on the trail.
YouTube video: by Mastin Kipp how he lost 15lbs
I have been following Mastin for his Daily Love quotes. This quick video is on how he has been losing weight . It is very far from his daily posts, however, I found it informative and very close to how I eat as well so I particularly like it. Consuming whole nutrients from great real and raw foods is quick and easy. He does this on his tour bus while he’s traveling. It’s great because your’e eating whole foods with minimal supplements and with a little preparation, you can implement it while you travel AND at home. Leave me a comment and tell me what you think!
Simple Energizing Squats with breathing
Simple Energizing Squats. Include squats in a simple 10 min workout, every day when you’re short for time. I am demonstrating a back squat with a barbell! Your squat can vary with DB or no weight at all and at your desk. Match your breath with your movement of your squat. Start with an inhale through your nose at standing lower down as you exhale all your breath out at the bottom of your squat ( parallel quads to the floor or lower if you have no back pain). No weight 20-25 reps, with weight I try to do 12 to 15 reps and 3 to 4 sets depending on what your personal goals are. Have fun in your work outs!
Celebrate you and your love for feeling great
10 simple steps to living a longer healthier LIFE!
These are not new ideas just reminders. They are all not so far off in our busy life styles that we can at least work towards this every day! Keep smiling and training hard! See you in the gym!
1. Eat a Mediterran
2. Bulk up on antioxidan
3. Get at least eight hours of sleep every night.
4. Stay away from processed foods.
5. Cultivate family and a strong sense of community.
6. Go easy on dairy products.
7. Keep an active sex life into old age.
8. Walk, take the stairs, climb hills: move constantly
9. Find a stress-man
10. Exercise at least 30 min everyday.
Pull Ups
Today Inspired to pull heavy I started with wide pull ups. They are one of the hardest pulling exercises to do especially for women. This is a multi-joint compound movement that will work almost all the muscles in your back and biceps. I struggle to get my chest to the bar but I try every time with everything I have in me ( and my grip). Add this to your work out routine! If you have any questions please ask.
Supporting Sari at the Warrior Classic Body Building show
I went to the Body Building show this past weekend! I was over whelmed with all the great competitors. The over 40 years old female class in figure was breath taking. So many women in there 40’s with new goals to compete and continue to lift heavy weight for fun and motivation to stay in the gym. I think I may have a new goal myself for next year. Over all the years in training, I realize just exactly how important It is to have a goal. No matter how big or small Just make one now!
Another fun 10 min. work out
This is a quick work out you can do In 10 min. or add repeating 3x for a longer and harder work out.
Fun quick work out
I did this work out yesterday! It was fun and quick.. I started with minimal energy then by the time I was finished I was pumped with a lot more than I started with.
Warm up’s fist and some down dog. I did each exercise with moderate weight!
•Barbell bench press 10 Reps
•Straight leg barbell deadlifts 20R
•30 inch Box jumps 10R
• Lying leg raises on bench for ABBS 20R
repeat 4X
then
•Front squats barbell worked on getting low in my squat 10-12R
•3 part DB chest press on Swiss Ball 8,8,8 R
•KB Swings 15R
•Prone jack knife on swiss ball 15R
repeat 4X
then
•DB chest flyes 15R
•More leg lifts on bench 15R
•Flying forearm pigeon 10R
Finished runners stretch and rolling back
DONE
Leave your questions and thoughts!
Shari
Thrive, Show up & Participate
Thrive, Show up & Participate and see the changes happen!
A quick article and reminder Happy Spring and April fools!
Why should anyone strive to be more fully involved in his or her life? Well, for starters, the more you actively participate in your life with enthusiasm, the more youthful, vital energy will infuse your body. It is as if your inner child is so excited to see what the next day brings that he or she wakes you up bursting with joy and thrilled to be alive.
Exercise and consistency pay off! Be strong it is a wonderful feeling to have in your body! And it’s good for it, too. Your immune system will be hardier, your defenses stronger and your ability to bounce back from illness or injury vastly improved.
People love to be around those who are passionate and enthusiastic, so your social life may improve considerably. But best of all, you will get to enjoy the life you have created, and what could be more fun than that?
Keep Smiling!
Shari