In today's society we spend so much time being sedentary that our muscles have begun to grow tighter and tighter leading to a multitude of injuries. Help combat muscle imbalances and smooth out aches and pains from workouts or simply daily life.
Checkout Trigger Point Therapy
At this website you will also find exercises to increase core strength. As you peruse the website...I suggest purchasing the Starter Set (it would be a good gift for athletes in your life...or just everyday people)
Stay Healthy!
Tuesday, August 14, 2012
Monday, August 13, 2012
Tired of the GYM...Get your workout in on your time...any where!
Don't have time to work out? Just give me 20 minutes!
So as I am finding each year that my life goes on and things continuously change I find that working out seems to be less and less of a priority...but I try to remind myself that even though my used to be 2 hour marathon workouts aren't realistic or necessary...I still need to get up and move a little each day.
So I've come up with some home equipment that you can purchase at little to no cost (you can get it all at your local Walmart, Target or my fav...Amazon...)
*An exercise mat $10 - $15
*A jump rope $6.99
*Resistance bands...(the ones like your get from the physical therapist or the tubing) $10
*And snag your kids watch...or grab your own Ironman Timex...you can get one for $10 up too hundreds...or save up for a Gymboss (can get at Amazon.com) its an interval timer (my fav...they come in hot pink too!)
So instead of spending that $30 on waste of money fat burner or body wrap...or tanning (which is one of my vices...but so not good for you...I've been tanning bed free for almost 18 months)...buy yourself an at home workout set! And if you move your workout outside...you get natures truly natural glow :)...Plus all the added benefits of fresh air and movement...increased mood, increase metabolism, peace of mind, stress relief, personal time...you name it!
So here is what I did today...Walked down my street to the local Sportzplatz (German for soccer and tennis club) ... marked off three lines on a straight road, brought my exercise mat, interval timer, and resistance band with me...I set up my little exercise station next to the road where I marked my interval lines...now...back to high school gym class...I ran 6 rounds (I'll post 4 ... you get the idea) of suicides for 90 sec then 10 sec rest and 6 rounds of some kind of exercise (rotating running then exercise and so on and so forth)
Round 1
90 sec suicide
10 sec rest
90 sec standing shoulder press w/ band (put the band underneath your one of your feet and grab one side of the band with each hand making a fist and press toward the sky) switch feet halfway through
10 sec rest
90 sec suicide
10 sec rest
90 sec walking lunges
10 sec rest
90 sec standing punch (squat slightly band around your back shoulder blade area, band comes around into each of your hand and punch alternating hands)
10 sec rest
90 sec suicide
10 sec rest
90 sec supine bicycle
10 sec rest
90 sec suicide
10 sec rest
90 sec up-down-goes (ask your pee-wee football player ;)) when your up punch
10 sec rest
90 sec front kick stretch arms down in front like your breaking a stick over your leg (alternate legs)
10 sec rest
90 sec mountain climbers
After 90 sec...I did 60 seconds then 30 seconds...during my 30 second intervals instead of running I did jumping jacks....your could do high knees, jump rope...whatever you want...If 90 sec is too much start with 60 sec or 30 sec...make it fit you...
Also check out Kiya Knight Weightless workouts on Youtube or kiyaknight.com and bodyrock.tv! Also try to dig out those old high school calisthenics...they're a classic! Alternate resistance days like this with 20 minutes of power walking (must be a good workout...did you checkout the Olympic power walkers...good shape!!!!) or some kind of cardio! Be creative...I'll be trying to post a variety of such workouts to get your fitness creative juices flowing...also some more of my recent favorite websites...
rainbeaumars.com, and checkout STOTT pilates...Amazon is great for at home workout equipment...but don't discount old-fashioned body weight!
Be healthy :)
P.S. If you only have 20 mins...just do the 60 sec iteration or just the 90 sec...if you start at 90 sec and move down to 30 sec the workout will be more like 40 min...
So as I am finding each year that my life goes on and things continuously change I find that working out seems to be less and less of a priority...but I try to remind myself that even though my used to be 2 hour marathon workouts aren't realistic or necessary...I still need to get up and move a little each day.
So I've come up with some home equipment that you can purchase at little to no cost (you can get it all at your local Walmart, Target or my fav...Amazon...)
*An exercise mat $10 - $15
*A jump rope $6.99
*Resistance bands...(the ones like your get from the physical therapist or the tubing) $10
*And snag your kids watch...or grab your own Ironman Timex...you can get one for $10 up too hundreds...or save up for a Gymboss (can get at Amazon.com) its an interval timer (my fav...they come in hot pink too!)
So instead of spending that $30 on waste of money fat burner or body wrap...or tanning (which is one of my vices...but so not good for you...I've been tanning bed free for almost 18 months)...buy yourself an at home workout set! And if you move your workout outside...you get natures truly natural glow :)...Plus all the added benefits of fresh air and movement...increased mood, increase metabolism, peace of mind, stress relief, personal time...you name it!
So here is what I did today...Walked down my street to the local Sportzplatz (German for soccer and tennis club) ... marked off three lines on a straight road, brought my exercise mat, interval timer, and resistance band with me...I set up my little exercise station next to the road where I marked my interval lines...now...back to high school gym class...I ran 6 rounds (I'll post 4 ... you get the idea) of suicides for 90 sec then 10 sec rest and 6 rounds of some kind of exercise (rotating running then exercise and so on and so forth)
Round 1
90 sec suicide
10 sec rest
90 sec standing shoulder press w/ band (put the band underneath your one of your feet and grab one side of the band with each hand making a fist and press toward the sky) switch feet halfway through
10 sec rest
90 sec suicide
10 sec rest
90 sec walking lunges
10 sec rest
90 sec standing punch (squat slightly band around your back shoulder blade area, band comes around into each of your hand and punch alternating hands)
10 sec rest
90 sec suicide
10 sec rest
90 sec supine bicycle
10 sec rest
90 sec suicide
10 sec rest
90 sec up-down-goes (ask your pee-wee football player ;)) when your up punch
10 sec rest
90 sec front kick stretch arms down in front like your breaking a stick over your leg (alternate legs)
10 sec rest
90 sec mountain climbers
After 90 sec...I did 60 seconds then 30 seconds...during my 30 second intervals instead of running I did jumping jacks....your could do high knees, jump rope...whatever you want...If 90 sec is too much start with 60 sec or 30 sec...make it fit you...
Also check out Kiya Knight Weightless workouts on Youtube or kiyaknight.com and bodyrock.tv! Also try to dig out those old high school calisthenics...they're a classic! Alternate resistance days like this with 20 minutes of power walking (must be a good workout...did you checkout the Olympic power walkers...good shape!!!!) or some kind of cardio! Be creative...I'll be trying to post a variety of such workouts to get your fitness creative juices flowing...also some more of my recent favorite websites...
rainbeaumars.com, and checkout STOTT pilates...Amazon is great for at home workout equipment...but don't discount old-fashioned body weight!
Be healthy :)
P.S. If you only have 20 mins...just do the 60 sec iteration or just the 90 sec...if you start at 90 sec and move down to 30 sec the workout will be more like 40 min...
Sunday, August 12, 2012
Super Awesome Teriyaki (from one of my BFFs)
Next time your at the store grab a bottle of Low Sodium Soy Sauce, some brown sugar (dark), a jar of minced garlic, red pepper flakes, and minced ginger.
1. Pour entire bottle of Light Soy Sauce into a sauce pan (you can use regular soy but I suggest light because it's better for the heart, too much sodium makes your blood pressure sky rocket and too much water retention NO THANK YOU)
2. Equal parts of brown sugar to soy sauce (about 1 1/2 cups...you can use white sugar, Splenda, Splenda Mix, various other sugar substitutes etc). Don't be afraid of brown sugar, I like the dark. It's in a more natural state than white sugar because it still has the molasses (and you eat so CLEAN the rest of the time that a little sweetness won't hurt), but be mindful depending on what sweetener you use the thickness and taste may vary.
3. Add red pepper flakes to liking...I like spicy so I add a healthy serving and red pepper flakes are good for revving up your metabolism and helping you burn calories.
4. Add a jar of garlic and ginger.
5. Bring the contents to a boil and reduce to a rolling boil while the sauce thickens...a good 15 or 20 minutes is what I usually do.
6. When reduced to desired thickness poor sauce back into the Soy Sauce bottle let cool and refrigerate, and there you have it...your own fabulous Teriyaki Sauce.
Play with the ingredient amounts...and find your favorite personalized recipe.
1. Pour entire bottle of Light Soy Sauce into a sauce pan (you can use regular soy but I suggest light because it's better for the heart, too much sodium makes your blood pressure sky rocket and too much water retention NO THANK YOU)
2. Equal parts of brown sugar to soy sauce (about 1 1/2 cups...you can use white sugar, Splenda, Splenda Mix, various other sugar substitutes etc). Don't be afraid of brown sugar, I like the dark. It's in a more natural state than white sugar because it still has the molasses (and you eat so CLEAN the rest of the time that a little sweetness won't hurt), but be mindful depending on what sweetener you use the thickness and taste may vary.
3. Add red pepper flakes to liking...I like spicy so I add a healthy serving and red pepper flakes are good for revving up your metabolism and helping you burn calories.
4. Add a jar of garlic and ginger.
5. Bring the contents to a boil and reduce to a rolling boil while the sauce thickens...a good 15 or 20 minutes is what I usually do.
6. When reduced to desired thickness poor sauce back into the Soy Sauce bottle let cool and refrigerate, and there you have it...your own fabulous Teriyaki Sauce.
Play with the ingredient amounts...and find your favorite personalized recipe.
Clean meal
Fresh Tuna Patties
So I could eat Asian inspired food everyday!!!!!!! There is something so clean and light about rice and vegetables...I think they have some secret insight into the fountain of life we should consider ;)
So I forgot to put meat out to defrost before I went to work today...hhhmmmm I thought what could I make in a pinch...my husband starving...we needed something quick!!!
First invest in a rice cooker! It will be one of the best investments you every make. Second keep rice, tuna and veggies on hand!
1. Take some yummy jasmine rice or brown rice or whatever kind you like and get the rice cooker fired up.
2. Next grab two packets of White Albacore (most desirable...but if all you have is Chunk light...that will be fine)
3. Put a dash of Teriyaki sauce (I use homemade a recipe I got from a super awesome friend), garlic powder, pepper, chopped green onion (I didn't have but I would make it spectacular), sesame seeds or ground peanuts, some ground flax, a dash of corn meal and a beaten egg.
4. Mix all together form into patties and throw on to a warm skillet...cook until golden brown on each side and minimal liquid is pressed out...
5. Boil some water and prep your favorite green (I chose broccoli tonight, but green beans, snow peas, zucchini, asparagus, or a combo of all)...lightly steam the veggies
6. By now the rice should be done and everything is ready to plate....
There you have it a quick clean meal!
So I could eat Asian inspired food everyday!!!!!!! There is something so clean and light about rice and vegetables...I think they have some secret insight into the fountain of life we should consider ;)
So I forgot to put meat out to defrost before I went to work today...hhhmmmm I thought what could I make in a pinch...my husband starving...we needed something quick!!!
First invest in a rice cooker! It will be one of the best investments you every make. Second keep rice, tuna and veggies on hand!
1. Take some yummy jasmine rice or brown rice or whatever kind you like and get the rice cooker fired up.
2. Next grab two packets of White Albacore (most desirable...but if all you have is Chunk light...that will be fine)
3. Put a dash of Teriyaki sauce (I use homemade a recipe I got from a super awesome friend), garlic powder, pepper, chopped green onion (I didn't have but I would make it spectacular), sesame seeds or ground peanuts, some ground flax, a dash of corn meal and a beaten egg.
4. Mix all together form into patties and throw on to a warm skillet...cook until golden brown on each side and minimal liquid is pressed out...
5. Boil some water and prep your favorite green (I chose broccoli tonight, but green beans, snow peas, zucchini, asparagus, or a combo of all)...lightly steam the veggies
6. By now the rice should be done and everything is ready to plate....
There you have it a quick clean meal!
Saturday, August 4, 2012
Go Veg!!!
So...I've been reading up on some juicing and plant based type nutrition. Most American's don't eat enough vegetables...(and when you compare genders men eat even less than women). A study done by the Center for Disease Control found that "in 2005, approximately 32.6% of the U.S. adult population surveyed consumed fruit two or more times per day, and 27.2% ate vegetables three or more times per day" (Fruit, p. 1). Check out the link below and the percentages are less for men than women. Fruits and vegetables, especially vegetables contain all the super power nutrients that we need everyday for energy, fighting illness, supporting proper body functions, good skin, good sleep and a plethora of other things. It's time for all of us to begin to take our health seriously. America is consumed by the money wasting reactionary medicine. Prevention is the key for all; government level spending and your own personal wallet.
So here it is...I challenge you to sneak veggies into your daily diet. I was weary of making a vegetable smoothie that I have been reading about for the past few weeks but this morning I decided to give it a go. It was fabulous...
A handful of cherries
A handful of red grapes
A handful of Organic spring mix salad
A spoonful of plain Greek yogurt
A handful of frozen berry mix and a splash of water
Try your own concoction...I couldn't even taste the veggies!!!! Sneak a handful of any kind of leafy greens...see what you come up with...
Also check out Kris Karrs, Crazy Sexy Diet
Fruit and vegetable consumption--United States,. (2007). MMWR Weekly. Center for Disease Control. 56(10);213-217. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5610a2.htm
So here it is...I challenge you to sneak veggies into your daily diet. I was weary of making a vegetable smoothie that I have been reading about for the past few weeks but this morning I decided to give it a go. It was fabulous...
A handful of cherries
A handful of red grapes
A handful of Organic spring mix salad
A spoonful of plain Greek yogurt
A handful of frozen berry mix and a splash of water
Try your own concoction...I couldn't even taste the veggies!!!! Sneak a handful of any kind of leafy greens...see what you come up with...
Also check out Kris Karrs, Crazy Sexy Diet
Fruit and vegetable consumption--United States,. (2007). MMWR Weekly. Center for Disease Control. 56(10);213-217. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5610a2.htm
Friday, August 3, 2012
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