Shannon asked me to post an example of a circuit workout I would set up for one of my classes so here's one that includes 10 stations. Click here to find video demonstrations of some of the exercises: (http://www.bosufitness.com/Video)
Station #1: BOSU Runner (2 BOSU Balls, one in front of the other)
Station #2: BOSU Get Down Get Up w/ med balls
Station #3: Curl/Press w/ eyes closed (Stand on a BOSU ball and lift dumbbells into a biceps curl, press into an overhead press, and release back down - add eyes closed for an additional challenge)
Station #4: Ballast Ball Single Leg Squat (Sit on top of a Ballast Ball, center one foot and lightly touch the toes of the other foot to the floor for balance. Press down into the foot on the floor to come up to standing and then lower yourself back down to seated)
Station #5: Push-Up (Knees or toes on BOSU dome; hands on the floor in front of the dome)
Station #6: BOSU over-the-dome
Station #7: Ballast Triceps Roll
Station #8: Reverse Balance Lunge
Station #9: BOSU Ab/Arm Circles
Station #10: Single Leg Bend & Reach
I would spend 1 minute at each station with about 10 seconds in between. We usually go through the circuit 4 times, with a short break after 2 times through. I also usually call out time after 30 seconds have passed so that those people working on a single-sided movement station (Single leg squat) know to switch to the other side before the minute is up.
The other key is to use great music to keep everyone's energy high! If you have any questions about any of the movements, feel free to ask!
Wednesday, November 28, 2007
Tea, Anyone?
The big debate... which is better to drink - coffee or tea? In my opinion, the answer depends on what you put into your coffee!
If you take it black, studies have shown that drinking coffee in moderation has some health benefits. However, if you load it up with cream, sugar, syrup, chocolate, etc., that's a different story!
6 years ago, I found myself with some extra weight on my frame that I wanted to lose which is hard for me to do because my diet, for the most part, is very healthy. I end up having to examine my day to day eating routine closely to see where I can cut calories, starting with breakfast.
I looked at my morning cup (or two!) of "Joe" and realized that if I started drinking green tea, I would automatically cut out the cream and sugar I had been adding to my coffee. It was a relatively small change but definitely one that can make a difference over time. And let me tell you, it did!
Not only did I lose weight, but I found that my energy levels changed! I no longer felt tired in the mid-afternoon. The caffeine in the green tea was enough to perk me up in the morning but didn't offer the same jolt as coffee that later caused what I call my "caffeine collapse"! I had coffee withdrawals for the first day or two and felt quite fatigued but after that, my energy levels stabilized and I actually felt better mentally and physically all day long.
I stuck with green tea exclusively for about 5 years and was very happy. Somehow, after the extreme fatigue that comes along with having a new baby, the coffee seduced me and I started to have it in the morning on occasion. It feels great for about an hour but after that, it always lets me down! Some mornings I need that jolt but in the back of my mind, I know that ultimately, the green tea treats me better.
So, if you are looking to lose some weight and have a nasty little Starbucks latte habit, switching to green tea can definitely make a difference, especially if you indulge in those type of coffee drinks daily.
If you just want to feel a little better all day long and get yourself off of an energetic roller-coaster, green tea can help with that too.
My favorite type of green tea is loose gunpowder green tea leaves steeped in boiling water in a tea ball. I also like black tea and white tea, a rare type of caffeinated tea.
Don't get me wrong - black coffee does have some health benefits. It has some of the antioxidant value that green tea does and has also been proven to help with endurance sport performance. However, if you find your energy level sagging mid-day or would like to fine-tune parts of your diet, switching to green tea might be a good place to start!
If you take it black, studies have shown that drinking coffee in moderation has some health benefits. However, if you load it up with cream, sugar, syrup, chocolate, etc., that's a different story!
6 years ago, I found myself with some extra weight on my frame that I wanted to lose which is hard for me to do because my diet, for the most part, is very healthy. I end up having to examine my day to day eating routine closely to see where I can cut calories, starting with breakfast.
I looked at my morning cup (or two!) of "Joe" and realized that if I started drinking green tea, I would automatically cut out the cream and sugar I had been adding to my coffee. It was a relatively small change but definitely one that can make a difference over time. And let me tell you, it did!
Not only did I lose weight, but I found that my energy levels changed! I no longer felt tired in the mid-afternoon. The caffeine in the green tea was enough to perk me up in the morning but didn't offer the same jolt as coffee that later caused what I call my "caffeine collapse"! I had coffee withdrawals for the first day or two and felt quite fatigued but after that, my energy levels stabilized and I actually felt better mentally and physically all day long.
I stuck with green tea exclusively for about 5 years and was very happy. Somehow, after the extreme fatigue that comes along with having a new baby, the coffee seduced me and I started to have it in the morning on occasion. It feels great for about an hour but after that, it always lets me down! Some mornings I need that jolt but in the back of my mind, I know that ultimately, the green tea treats me better.
So, if you are looking to lose some weight and have a nasty little Starbucks latte habit, switching to green tea can definitely make a difference, especially if you indulge in those type of coffee drinks daily.
If you just want to feel a little better all day long and get yourself off of an energetic roller-coaster, green tea can help with that too.
My favorite type of green tea is loose gunpowder green tea leaves steeped in boiling water in a tea ball. I also like black tea and white tea, a rare type of caffeinated tea.
Don't get me wrong - black coffee does have some health benefits. It has some of the antioxidant value that green tea does and has also been proven to help with endurance sport performance. However, if you find your energy level sagging mid-day or would like to fine-tune parts of your diet, switching to green tea might be a good place to start!
Tuesday, November 27, 2007
Reverse Balance Lunge
Check out this weeks Fit Tip - the Reverse Balance Lunge!
(http://www.bosufitness.com/reverse-balance-lunge)
I love doing lunges so I love coming up with different ways to do them. This is one of my favorites because of the "balance-hold" in between reps. Engaging the abs helps stabilize the body as you work to keep your balance. For a little extra work, you can try rotating the opposite elbow toward the knee that is lifted in the balance.
Try it and see what other balance challenges you might be able to add to the movement!
(http://www.bosufitness.com/reverse-balance-lunge)
I love doing lunges so I love coming up with different ways to do them. This is one of my favorites because of the "balance-hold" in between reps. Engaging the abs helps stabilize the body as you work to keep your balance. For a little extra work, you can try rotating the opposite elbow toward the knee that is lifted in the balance.
Try it and see what other balance challenges you might be able to add to the movement!
Tuesday, November 20, 2007
Thanksgiving Break
We are going to visit family for the rest of the week, in celebration of Thanksgiving. We have a lot to be Thankful for this year so we are really looking forward to savoring the holiday.
If you don't hear from me this week, I will be back on-line on Monday.
Remember a few things over this rather gluttonous holiday... give thanks for family, friends and your health and let all of the wonderful food be a "side dish", not the "main meal". It's easy to let the food take center stage and completely overwhelm us but try to stay focused on other things that make you feel good (and thankful!) like a morning jog, a walk with a relative or friend not often seen, a hand of cards or a football game with siblings.
Food will always be around - we don't need to eat like it we won't have any tomorrow! However, the people we celebrate with, our family and friends, may not always be within reach. Indulge in those relationships and stuff your soul, not your stomach!
Happy Thanksgiving!!
If you don't hear from me this week, I will be back on-line on Monday.
Remember a few things over this rather gluttonous holiday... give thanks for family, friends and your health and let all of the wonderful food be a "side dish", not the "main meal". It's easy to let the food take center stage and completely overwhelm us but try to stay focused on other things that make you feel good (and thankful!) like a morning jog, a walk with a relative or friend not often seen, a hand of cards or a football game with siblings.
Food will always be around - we don't need to eat like it we won't have any tomorrow! However, the people we celebrate with, our family and friends, may not always be within reach. Indulge in those relationships and stuff your soul, not your stomach!
Happy Thanksgiving!!
Monday, November 19, 2007
BOSU Push Up Variations
Check out this weeks Fit Tip - BOSU Push Up Variations!
(http://www.bosufitness.com/bosu-push-up-variations)
I love doing my push-ups with the BOSU Ball because there are so many different positions from which you can do them. These are some of my favorite variations because of the extra work I am doing with my core. I would suggest starting with the knees on the dome and progress out to the feet/toes after some practice. Both ways are challenging and you want to be sure that your trunk is in a perfect "plank", not sagging through the middle!
(http://www.bosufitness.com/bosu-push-up-variations)
I love doing my push-ups with the BOSU Ball because there are so many different positions from which you can do them. These are some of my favorite variations because of the extra work I am doing with my core. I would suggest starting with the knees on the dome and progress out to the feet/toes after some practice. Both ways are challenging and you want to be sure that your trunk is in a perfect "plank", not sagging through the middle!
Friday, November 16, 2007
Want to teach BOSU?
I thought I would offer a few suggestions to any fitness professionals who may be interested in starting to teach a BOSU exercise class.
BOSU classes in Group Exercise are great fun and can offer a lot of variety. Consider what type or style of BOSU class you would like to teach. Personally, I like teaching muscle conditioning classes so my BOSU workouts typically start with a rhythmic warm-up to get people moving and the blood flowing but then I move into sets of strength exercises and drills, throwing in bits and pieces of more aerobic work here and there.
Another thing I love to do is to set up a circuit in the room with about 8-12 stations that the class cycles through. Each station provides a different challenge that usually flows by muscle group. My classes also love it when I line the BOSU Balls up for "the gauntlet", allowing them to run through various drills from one BOSU Ball to the next.
The BOSU Ball is also a great complement to a yoga or Pilates workout! I like to practice yoga with a BOSU Ball nearby so that I can use it to practice poses and challenge my balance even more!
A great teaching tool for new BOSU Instructors to use is the BOSU Complete Workout System. It offers a format in which you can easily design BOSU classes and keep each workout fresh and new. You can find out more about BOSU Complete by visiting: (http://www.bosupro.com/scripts/cgiip.exe/WService=bosupro/itemdetl.html?item=16900-8)
So, just a few ideas for those of you who'd like to get started. Any instructors out there who would like to share some of their favorite or most innovative BOSU GEX class formats?
BOSU classes in Group Exercise are great fun and can offer a lot of variety. Consider what type or style of BOSU class you would like to teach. Personally, I like teaching muscle conditioning classes so my BOSU workouts typically start with a rhythmic warm-up to get people moving and the blood flowing but then I move into sets of strength exercises and drills, throwing in bits and pieces of more aerobic work here and there.
Another thing I love to do is to set up a circuit in the room with about 8-12 stations that the class cycles through. Each station provides a different challenge that usually flows by muscle group. My classes also love it when I line the BOSU Balls up for "the gauntlet", allowing them to run through various drills from one BOSU Ball to the next.
The BOSU Ball is also a great complement to a yoga or Pilates workout! I like to practice yoga with a BOSU Ball nearby so that I can use it to practice poses and challenge my balance even more!
A great teaching tool for new BOSU Instructors to use is the BOSU Complete Workout System. It offers a format in which you can easily design BOSU classes and keep each workout fresh and new. You can find out more about BOSU Complete by visiting: (http://www.bosupro.com/scripts/cgiip.exe/WService=bosupro/itemdetl.html?item=16900-8)
So, just a few ideas for those of you who'd like to get started. Any instructors out there who would like to share some of their favorite or most innovative BOSU GEX class formats?
Thursday, November 15, 2007
A Frustrating Balance
I have to wonder why it is that sometimes it can be so hard to reach our goals?
I am not one to sit in an uncomfortable or unsatisfying situation for long... whenever something starts to feel wrong, I like to change it to make it feel right.
I am also usually one who is capable of achieving my goals. A funny story... after a night out with my husband back when we were dating, apparently I let him know that "I always get what I want." (Not too long after that, we were engaged and then married!)
If I want to run a marathon, I train for it and I run. If I want to get a new job, I carefully consider what I'd like to do next and I make the change. If I want to learn a new skill, I find a class to take and I sign up.
So why is it that I say that I would like to lose the last of my baby weight but it feels like I'm not making it happen?
Losing weight has always been one of the hardest things for me to do. I've succeeded at it but not without a lot of work and great challenge. Fortunately, I love working out so I have that working in my favor. The problem, perhaps, is that I also enjoy certain culinary/dietary indulgences that have been hard for me to sacrifice.
So that's it... I suppose it's a question of which is more important to me right now. Weighing 10 lbs. less or enjoying some red wine and chocolate at night with my husband? Right now, the wine and chocolate are winning but I'm not sure how to explain that to the part of me that feels like a failure because I know that by indulging, I'm not getting closer to reaching my goal.
You could say "It's a balance", which it is, but I still haven't let go of the desire to reach that particular goal. So for now, it's a frustrating balance. But isn't this what my journey is all about - finding my balance? I believe that we change (and hopefully grow) as we age so how much of it is about trying to hold on to who we once were?
I think lots of women face this issue as we age, particularly after we've had babies and our bodies have changed. It's all a part of the maturation process - figuring out who we are and who we want to be as life moves on.
I haven't quite decided yet - I'm still thinking about it. For now, I know that I am still enjoying my wine and my chocolate, trying to figure out how to do that AND still reach my goal. (Wouldn't that be great?!) Or, maybe it's time to focus on a new goal... for the time being.
I am not one to sit in an uncomfortable or unsatisfying situation for long... whenever something starts to feel wrong, I like to change it to make it feel right.
I am also usually one who is capable of achieving my goals. A funny story... after a night out with my husband back when we were dating, apparently I let him know that "I always get what I want." (Not too long after that, we were engaged and then married!)
If I want to run a marathon, I train for it and I run. If I want to get a new job, I carefully consider what I'd like to do next and I make the change. If I want to learn a new skill, I find a class to take and I sign up.
So why is it that I say that I would like to lose the last of my baby weight but it feels like I'm not making it happen?
Losing weight has always been one of the hardest things for me to do. I've succeeded at it but not without a lot of work and great challenge. Fortunately, I love working out so I have that working in my favor. The problem, perhaps, is that I also enjoy certain culinary/dietary indulgences that have been hard for me to sacrifice.
So that's it... I suppose it's a question of which is more important to me right now. Weighing 10 lbs. less or enjoying some red wine and chocolate at night with my husband? Right now, the wine and chocolate are winning but I'm not sure how to explain that to the part of me that feels like a failure because I know that by indulging, I'm not getting closer to reaching my goal.
You could say "It's a balance", which it is, but I still haven't let go of the desire to reach that particular goal. So for now, it's a frustrating balance. But isn't this what my journey is all about - finding my balance? I believe that we change (and hopefully grow) as we age so how much of it is about trying to hold on to who we once were?
I think lots of women face this issue as we age, particularly after we've had babies and our bodies have changed. It's all a part of the maturation process - figuring out who we are and who we want to be as life moves on.
I haven't quite decided yet - I'm still thinking about it. For now, I know that I am still enjoying my wine and my chocolate, trying to figure out how to do that AND still reach my goal. (Wouldn't that be great?!) Or, maybe it's time to focus on a new goal... for the time being.
Tuesday, November 13, 2007
BOSU on Rachael Ray
Rachael Ray did a segment on her show today about Home Exercise Equipment and one of the 3 featured products was the BOSU Balance Trainer. She assigned 3 viewers to test one of each of the products and out of all 3, the lady who used the BOSU Ball achieved the best results (not surprisingly)!
Check out this link to view part of the segment:
(http://www.rachaelrayshow.com/show/segments/view/human-exercise-lab)
What is great about her testimonial is not only that she was getting an effective workout but that she was having fun and enjoying herself at the same time. Finding exercise you love doing makes getting in shape a lot easier. Over time, however, it becomes important to try new things in order to keep your fitness regime inspirational.
I need to add new elements to my routine quite frequently to keep myself motivated. I love to run but sometimes, I take breaks and start hiking, spinning or swimming instead. Right now, I am enjoying my running and BOSU workouts but I have also returned to my yoga practice to keep myself challenged and learning new things. I am finding that the BOSU work I am doing is making my yoga practice stronger and the postures I am practicing in yoga are inspiring new moves in my BOSU workouts. They are a great compliment to each other and the best way to keep me on track!
The minute our routines become static is the minute we need to make them more dynamic if we want to avoid getting into a rut. I believe that intrinsically, we all want to continue to learn and facing a challenge is good for the soul. It is that type of growth which will keep us truly young and healthy at heart.
Check out this link to view part of the segment:
(http://www.rachaelrayshow.com/show/segments/view/human-exercise-lab)
What is great about her testimonial is not only that she was getting an effective workout but that she was having fun and enjoying herself at the same time. Finding exercise you love doing makes getting in shape a lot easier. Over time, however, it becomes important to try new things in order to keep your fitness regime inspirational.
I need to add new elements to my routine quite frequently to keep myself motivated. I love to run but sometimes, I take breaks and start hiking, spinning or swimming instead. Right now, I am enjoying my running and BOSU workouts but I have also returned to my yoga practice to keep myself challenged and learning new things. I am finding that the BOSU work I am doing is making my yoga practice stronger and the postures I am practicing in yoga are inspiring new moves in my BOSU workouts. They are a great compliment to each other and the best way to keep me on track!
The minute our routines become static is the minute we need to make them more dynamic if we want to avoid getting into a rut. I believe that intrinsically, we all want to continue to learn and facing a challenge is good for the soul. It is that type of growth which will keep us truly young and healthy at heart.
Monday, November 12, 2007
Single Leg Bend & Reach
Check out this weeks Fit Tip of the week - the Single Leg Bend & Reach.
(http://www.bosufitness.com/single-leg-bend-reach)
This is one of my favorite balance challenges because it requires me to exercise control over my entire body in order to do it successfully. However, there are many ways to progress this exercise easily so that you can be successful at any level.
Another fun way to turn this exercise into a drill is by placing a pile of objects at the foot of the dome (ie, playing cards, marbles, coins, etc.) and bending/reaching down to pick them up one at a time. See if you can work up to getting the whole deck on each leg without stepping off of the dome! Quite a challenge!
(http://www.bosufitness.com/single-leg-bend-reach)
This is one of my favorite balance challenges because it requires me to exercise control over my entire body in order to do it successfully. However, there are many ways to progress this exercise easily so that you can be successful at any level.
Another fun way to turn this exercise into a drill is by placing a pile of objects at the foot of the dome (ie, playing cards, marbles, coins, etc.) and bending/reaching down to pick them up one at a time. See if you can work up to getting the whole deck on each leg without stepping off of the dome! Quite a challenge!
Friday, November 09, 2007
Habits
A few weeks ago, David and I had the pleasure of presenting BOSU Week at Cal-A-Vie Health Spa in Vista, California. We taught BOSU fitness classes in the morning and were pampered by the spa in the afternoon. It was a wonderfully relaxing environment but our week was cut short by the wildfires burning throughout Southern California... meaning we had to evacuate the spa and go home!
However, we were there long enough to get to know some of the guests and join them in reflecting on each of our own journeys toward living a healthier life.
I had one particularly lovely conversation with a guest on an early AM hike (getting my morning cardio in!) about what fitness means to us as we enter new stages in life and how we can go about cultivating a spirit of health and vitality every day.
I believe it all boils down to our HABITS!
Some habits serve us well and keep us healthy and strong. Other habits keep us from reaching our goals. Right now, I have a few habits that I know are keeping me from reaching my pre-pregnancy weight (a certain red wine and chocolate/dessert habit in particular!) but they have been habits that I have been reluctant to break.
For me, it all boils down to routines!
Some of us thrive in our routines; others of us get stuck in them. I think I do a little of each. I used to be so set in a routine that my life became unhealthy. Now I make an effort to create structure for myself but stay flexible. I think that by indulging in alcohol and sweets, I am telling myself that I am staying flexible but I am realizing that it is, instead, preventing me from reaching my goals.
As my friend and I discussed on the hike, a week at Cal-A-Vie was the perfect opportunity to break away from many of the habits and routines we fall into and at the same time, create new ones! It is pretty easy to do in a relatively controlled environment like a health/fitness spa. The difficult part, then, is to keep up with the new habits once you've returned home - to the "real" world.
For me, breaking bad habits and cultivating new ones always becomes a spiritual activity. Quite simply, I have fantastic will-power but I have to dig pretty deep to get to it. I find that the more connected I am to my spiritual side, the easier it is for me to stay strong, on the path I would like to follow. Sometimes its a lot harder to get there than others, but I know that the reward is always so much greater when I do.
I just finished reading a great book called, "Eat, Pray, Love" and on page 175, there is a wonderful quote. It reads:
"The search for God is a reversal of the normal, mundane worldly order. In the search for God, you revert from what attracts you and swim toward that which is difficult. You abandon your comforting and familiar habits with the hope (the mere hope!) that something greater will be offered you in return for what you've given up."
I think that swimming toward that which is difficult in life is illuminating, rewarding and inspiring. However, it can be really hard to do! The first, most basic step I need to take is to reexamine my habits. By making 3 small changes, I know I will see a difference.
Why is all of this so important? Because by successfully reaching our goals we effectively enhance our self-esteem! Keeping habits that prevent us from reaching our goals keep us circling around the perimeter, never allowing us to hit the bulls-eye. It will keep you from feeling on top of your game because you know in your heart that you could reach your goals if you would only commit to changing a few simple habits.
Commitment is a very emotional thing. I would say that there is an emotional reason why we keep the habits we keep and why we break the habits we break. Sometimes it requires extreme circumstances to do so - like a person who finally quits smoking because his mother died of lung cancer, not because intellectually, he knew it was an unhealthy habit.
I like to use rules to help me break habits! One habit I have fallen into is walking to the coffee cart down the street every morning to buy a coffee with vanilla syrup and cream (because I really don't like to drink it black!). It's a habit I got into when my daughter was waking up around 5:30am and we needed something to do. I really enjoyed strapping her into the Baby Bjorn and going for that nice little walk, chatting with the coffee man, and getting a nice AM jolt of caffeine! Problem is that by noon, I felt tired and by mid-day, I was exhausted. (That doesn't happen to me when I drink green tea). Plus, the vanilla and cream was adding who-knows-how-many calories to my day, and day after day, it adds up. In order to break that habit, I have started putting my daughter in the baby jogger instead and we go for a run 4 mornings a week and visit the coffee cart only once... or twice!
At the same time, my rule for wine and sweets is only on the weekend - unless it is a special occasion or absolutely necessary (and I'll tell ya, some days it is!). Now instead of pouring a glass of wine at night, I have a bunch of new teas I want to experiment with (I found a Pomegranate White Tea at Trader Joe's this weekend that I can't wait to break into) and I have a bunch of fresh fruit around if I need something sweet to finish off my meal.
And if all else fails and I am tempted to break my rules, I am going to sit down, cross my legs, close my eyes and breathe until the urge passes. Sounds sort of spiritual, right?
The author of "Eat, Pray, Love" also says that, "Devotion is diligence without assurance." Am I sure that following these rules and cultivating these new habits will be the "thing" that will help me reach my goal? No. But I won't know if I don't try and something tells me that the reward wouldn't be as sweet either.
However, we were there long enough to get to know some of the guests and join them in reflecting on each of our own journeys toward living a healthier life.
I had one particularly lovely conversation with a guest on an early AM hike (getting my morning cardio in!) about what fitness means to us as we enter new stages in life and how we can go about cultivating a spirit of health and vitality every day.
I believe it all boils down to our HABITS!
Some habits serve us well and keep us healthy and strong. Other habits keep us from reaching our goals. Right now, I have a few habits that I know are keeping me from reaching my pre-pregnancy weight (a certain red wine and chocolate/dessert habit in particular!) but they have been habits that I have been reluctant to break.
For me, it all boils down to routines!
Some of us thrive in our routines; others of us get stuck in them. I think I do a little of each. I used to be so set in a routine that my life became unhealthy. Now I make an effort to create structure for myself but stay flexible. I think that by indulging in alcohol and sweets, I am telling myself that I am staying flexible but I am realizing that it is, instead, preventing me from reaching my goals.
As my friend and I discussed on the hike, a week at Cal-A-Vie was the perfect opportunity to break away from many of the habits and routines we fall into and at the same time, create new ones! It is pretty easy to do in a relatively controlled environment like a health/fitness spa. The difficult part, then, is to keep up with the new habits once you've returned home - to the "real" world.
For me, breaking bad habits and cultivating new ones always becomes a spiritual activity. Quite simply, I have fantastic will-power but I have to dig pretty deep to get to it. I find that the more connected I am to my spiritual side, the easier it is for me to stay strong, on the path I would like to follow. Sometimes its a lot harder to get there than others, but I know that the reward is always so much greater when I do.
I just finished reading a great book called, "Eat, Pray, Love" and on page 175, there is a wonderful quote. It reads:
"The search for God is a reversal of the normal, mundane worldly order. In the search for God, you revert from what attracts you and swim toward that which is difficult. You abandon your comforting and familiar habits with the hope (the mere hope!) that something greater will be offered you in return for what you've given up."
I think that swimming toward that which is difficult in life is illuminating, rewarding and inspiring. However, it can be really hard to do! The first, most basic step I need to take is to reexamine my habits. By making 3 small changes, I know I will see a difference.
Why is all of this so important? Because by successfully reaching our goals we effectively enhance our self-esteem! Keeping habits that prevent us from reaching our goals keep us circling around the perimeter, never allowing us to hit the bulls-eye. It will keep you from feeling on top of your game because you know in your heart that you could reach your goals if you would only commit to changing a few simple habits.
Commitment is a very emotional thing. I would say that there is an emotional reason why we keep the habits we keep and why we break the habits we break. Sometimes it requires extreme circumstances to do so - like a person who finally quits smoking because his mother died of lung cancer, not because intellectually, he knew it was an unhealthy habit.
I like to use rules to help me break habits! One habit I have fallen into is walking to the coffee cart down the street every morning to buy a coffee with vanilla syrup and cream (because I really don't like to drink it black!). It's a habit I got into when my daughter was waking up around 5:30am and we needed something to do. I really enjoyed strapping her into the Baby Bjorn and going for that nice little walk, chatting with the coffee man, and getting a nice AM jolt of caffeine! Problem is that by noon, I felt tired and by mid-day, I was exhausted. (That doesn't happen to me when I drink green tea). Plus, the vanilla and cream was adding who-knows-how-many calories to my day, and day after day, it adds up. In order to break that habit, I have started putting my daughter in the baby jogger instead and we go for a run 4 mornings a week and visit the coffee cart only once... or twice!
At the same time, my rule for wine and sweets is only on the weekend - unless it is a special occasion or absolutely necessary (and I'll tell ya, some days it is!). Now instead of pouring a glass of wine at night, I have a bunch of new teas I want to experiment with (I found a Pomegranate White Tea at Trader Joe's this weekend that I can't wait to break into) and I have a bunch of fresh fruit around if I need something sweet to finish off my meal.
And if all else fails and I am tempted to break my rules, I am going to sit down, cross my legs, close my eyes and breathe until the urge passes. Sounds sort of spiritual, right?
The author of "Eat, Pray, Love" also says that, "Devotion is diligence without assurance." Am I sure that following these rules and cultivating these new habits will be the "thing" that will help me reach my goal? No. But I won't know if I don't try and something tells me that the reward wouldn't be as sweet either.
Thursday, November 08, 2007
AM Cardio
I strongly believe in the benefits of doing aerobic exercise first thing in the morning. It wakes me up, gets my blood flowing and adds a serious jump-start to my day. It's also what I tend to do if I am trying to lose a little weight. Aerobic activity before breakfast can boost your metabolism and burn stored fat because your glucose stores have yet to be replenished if you exercise before you've "broken-your-fast".
But aside from that, I appreciate the discipline it adds to my life. I have been a runner for 16 (!) years and when I wake up first thing in the morning to run, I feel as if I am accomplishing something, no matter what else happens the rest of the day. I know that for a part of my day, I have put myself first and done something that is good for my body and for my mind.
Rhythmic aerobic activity (like running, walking, swimming, cycling, hiking, etc.) also brings balance and harmony to the hemispheres of the brain, allowing you to think more clearly and feel energized (i.e., the "runners high"). I do some of my best thinking while running, walking, swimming or hiking. It is a mental release that I cherish and crave. I also love the solitude of the outdoors first thing in the morning. It is my opportunity to experience the world without as much of the commotion that the rest of the day brings.
I find that when I don't exercise first thing in the morning, something feels "off". I don't feel quite as put together or organized and if I really slack off and get out of the habit for a period of time, I find discipline in other areas of my life to be lacking. I think that the more disciplined we are, the more we can accomplish. A lot of people shy away from the idea of discipline as adults, remembering back to the more punative discipline of childhood. But I see discipline as a great way to get things done efficiently. I also think that it build character and can help define part of our purpose in life.
Exercise is not the only discipline I try to have in my life... it's just the one that I'm currently sticking to! I'm still working on diet and spirituality but haven't decided yet what I want them to look like. One step at a time - for now, I'm happy taking that step first thing in the morning!
But aside from that, I appreciate the discipline it adds to my life. I have been a runner for 16 (!) years and when I wake up first thing in the morning to run, I feel as if I am accomplishing something, no matter what else happens the rest of the day. I know that for a part of my day, I have put myself first and done something that is good for my body and for my mind.
Rhythmic aerobic activity (like running, walking, swimming, cycling, hiking, etc.) also brings balance and harmony to the hemispheres of the brain, allowing you to think more clearly and feel energized (i.e., the "runners high"). I do some of my best thinking while running, walking, swimming or hiking. It is a mental release that I cherish and crave. I also love the solitude of the outdoors first thing in the morning. It is my opportunity to experience the world without as much of the commotion that the rest of the day brings.
I find that when I don't exercise first thing in the morning, something feels "off". I don't feel quite as put together or organized and if I really slack off and get out of the habit for a period of time, I find discipline in other areas of my life to be lacking. I think that the more disciplined we are, the more we can accomplish. A lot of people shy away from the idea of discipline as adults, remembering back to the more punative discipline of childhood. But I see discipline as a great way to get things done efficiently. I also think that it build character and can help define part of our purpose in life.
Exercise is not the only discipline I try to have in my life... it's just the one that I'm currently sticking to! I'm still working on diet and spirituality but haven't decided yet what I want them to look like. One step at a time - for now, I'm happy taking that step first thing in the morning!
Wednesday, November 07, 2007
BOSU Ab/Arm Circles
Check out this weeks Fit Tip of the week - the BOSU Ab/Arm Circles.
(http://www.bosufitness.com/BOSU-Ab-Arm-Circles)
I love this exercise and used it to stay in shape during my pregnancy (with modifications) and get back into shape after. (We actually filmed this Fit Tip when I was 5 months pregnant!) What I love most is the power generated in the core by finding and holding the Supine Plank position. All of the abdominal muscles are working to keep the torso stabilized during that powerful contraction. Opening up into the Arm Circles elongates the abdominal cavity and enhances the range of motion in the trunk. It is also a wonderful way to learn how to keep the breath flowing evenly while maintaining the contraction, or brace, in the abs.
Lots of variations to follow from this Supine Plank position... stay tuned!
(http://www.bosufitness.com/BOSU-Ab-Arm-Circles)
I love this exercise and used it to stay in shape during my pregnancy (with modifications) and get back into shape after. (We actually filmed this Fit Tip when I was 5 months pregnant!) What I love most is the power generated in the core by finding and holding the Supine Plank position. All of the abdominal muscles are working to keep the torso stabilized during that powerful contraction. Opening up into the Arm Circles elongates the abdominal cavity and enhances the range of motion in the trunk. It is also a wonderful way to learn how to keep the breath flowing evenly while maintaining the contraction, or brace, in the abs.
Lots of variations to follow from this Supine Plank position... stay tuned!
Monday, November 05, 2007
Welcome to BOSU Fitness and Jen's Corner!
I am so excited that our new web site is finally live! Now that I'm back from my maternity leave, I've been looking forward to being able to get back to sharing my passion and love for fitness, training, and healthy living!
Life is a little easier now that our daughter is 6 months old. I really needed the time that I took to adjust and settle into a new way of life and all of the challenges that come with it! (Who knew that a bout of diaper rash could be so traumatizing and turn your life upside-down?!) Now I am focused on integrating all of the pieces of my life together so that they are a good fit.
Going through a pregnancy (and now post-pregnancy) has given me the opportunity to experience again the process of losing weight and getting back into shape. Part of the reason why I like to stay fit is because losing weight is no easy task! It takes hard work and discipline to stay on track and reach your goals but it also takes a heavy dose of patience and understanding. I find that as long as I stay committed, I know that I will succeed. Maybe not as quickly as I would always like to, but I know that I will get there.
For me, it's a matter of perspective. I really feel that right now, I am probably the healthiest I've ever been because of the lessons I've learned throughout my ongoing quest to be fit. At this point, fitness means a lot more to me than just looking great. It is about being inspired to be the best ME I can be - to live my best life. I know that I live life better when I feel great and I feel great when I am eating well, exercising, and enjoying time with family and friends. It's really as simple as that.
I've spent a lot of time struggling with myself over health, fitness, weight, and diet and frankly, the struggle was exhausting. I've learned many things along the way, however, that are helping me stop fighting myself and start loving myself. It might sound cheesy, but it's true. If you're interested in doing the same or just learning about how one woman has done it, then you're in the right place!
As I've said, I love to exercise, I love to eat well and I love to work on expanding my potential. I'm excited to share the things I've learned and hope to inspire and support those of you who are on a similar journey! Welcome to Jen's Corner and to BOSU Fitness!
Subscribe to:
Posts (Atom)
