10 x 10 Super Circuit Training Routine
October 24, 2011
In less time than it takes to watch a few youtube videos, answer emails, or make a cup of coffee, you can burn as many calories as if you were to go for a brisk mile and half walk. You can do this workout at home, outside, at the gym, or in your hotel room – my point is it can go with you wherever you are!
This power-packed routine will turn up the intensity with more speed and lots of muscles being simultaneously used. Because it is a full body workout, you will feel not only the core, but the rest of your body engaged and energized. You can burn stress and fat with this high-energy super circuit that involves minimal impact. With this overall exercise program you will tone your arms, shoulders, and core, along with targeting the booty and lower body in one swoop of focused movements.
10 -10 minute SUPER Circuit:
30 Scissors jumping jacks (feet cross front and back instead of out and together)
15 Dips (hands close together under hips)
15 Side lunges on each leg
30 Reverse crunches
25 “Jack and and Thrust” – 1 jumping jack, squat down, jump out to push-up position, jump feet back into squat position, stand up and repeat
8 Push-ups hands close together, 8 hands shoulder width, 8 hands wide = 24 total
30 Bent over (hands balance on chair) side leg kicks each sid
e
30 Second plank hold, lift right leg 15sec, lift left leg 15sec
50 Mini heels together plie squats (heels touch toes out 90 degrees, never totally straighten legs, keep hips tucked under – for booty)
30 oblique reaches each side – right hand behind head for support, left hand reaches past right knee
Repeat this series one time and it should just take you ten minutes. Repeat three times for more calorie burn and a great 30 minute workout for the day.
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
Discipline and Decisions – Stay Fit
October 24, 2011
This time of year with all the Halloween treats, followed by holiday goodies, then feasting at parties until the end of the year, no wonder most people start their New Year’s resolutions after all of the hoopla has passed. It can take an extraordinary amount of discipline to stay focused on healthy eating and exercise during this time. With smart decisions and choices you really can enjoy the holidays to the fullest without repercussions. Not to worry if this seems to unbelievable. I have come up with three suggestions that can help you enjoy this time of year, without it destroying your waistline.
First, let’s talk about discipline. What is it? It is really just the postponing of gratifications and choosing to feel greater, later. Which is perfect for this time of year, you want to feel good going into the New Year, so there are a few steps to take in the meantime.
If you think about it, athletes do this all the time. They have to sacrifice during practice, for the winning outcome of the game. I don’t think a football player likes to do all those wind sprints, crazy drills, and two-a-days during pre season, but if he doesn’t will he be in better condition and out run his opponent? A fitness/figure competitor has to not only training but also dieting for about 12 weeks before a competition, sure a bite of chocolate or something not included specifically on their diet program, may not hurt the athlete, but what if it is the difference between first and second place?
It is really up to you to decide what type of physical discipline you chose to use this season. Here are three strategies I decide to use during this season of temptation.
- Game plan – Go into a party/event with a game plan in mind so you have something to focus on. You may find yourself at a party that has your very favorite desert. Enjoy a small piece of it, but then be sure to have other more healthy options like veggies, sparkling water with lime, or distract yourself with engaging conversation.
- Activity – A great way to overcome a food focus at a party is to distract yourself with another activity. It can be a simple game like, how many new people can you talk to, how many (sincere) compliments can you give out to other guests, or count how many smiles you get in return when you smile at someone else. The point is to create other options to focus on instead of just thinking about the food you are not eating.
- Priorities – If your real game plan is to maintain or even lose weight during the holidays, then that should be your priority. It is not to say you cannot enjoy any of the goodies the entire season, but prioritize which events you may indulge in with a drink, a sweet, or a treat. Decide one or two events of the season then stick to your priorities, of healthy eating during the other parties you attend. You can be the trendy health leader this season, and maybe even inspire someone else.
These are three easy to follow and incorporate strategies to use during your holiday season. Remember, the reality is, you really aren’t going to die if you don’t get to eat two or three pieces of pie, cake, or whatever your craving calls for this season. It may look especially good since you are trying not to have it. But remember if you plan for allowing yourself those few moments to enjoy and savor the food, then you won’t be dying for it the entire season. By using discipline and smart decisions, you can survive the holidays with enjoyment and you will be ready to go into the New Year feeling GREAT!!
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
Exercise and Breast Cancer
October 10, 2011
Most of us, unfortunately, have been touched by breast cancer in some way. We may know a friend, sister, or mother who has been stricken with breast cancer. The more awareness and fundraising we create the more research can be done in finding cures. According to most doctors, the best preventative medicine is early detection. This is true in my mom’s case.
My mom was diagnosed with breast cancer in May of 2000, and in June she went in for a mastectomy. Following the surgery was a long and tough road ahead, as she continued treatment with chemotherapy. Not only was she going through the tough chemo treatments, but my dad was too. His cancer came out of remission in February and he began his chemo treatment near the same time. So needless to say, the refrigerator was filled with “his and hers” chemo medicines on opposite sides of the fridge so as not to mix them up. Both survived those treatments, and my mom is still cancer free to this day.
You can click on the short video that I created for you here – Laura Mak\’s Breast Cancer Wisdom Tip
Not only is early detection important, but also based on research from Harvard Nurses Health Study, go ahead and lace up those shoes and get active. Exercises are no longer discouraged like they were 15 years ago. Now it has been shown that exercise can halve your risk of breast cancer recurrence. That is amazing and inspiring to me!!
Exercise is a potent weapon because it naturally decreases the levels of inflammation, reduces stress and helps you maintain a healthy body weight. It can even change your body chemistry so it creates an environment less suitable for cancer to evolve.
Moreover, being active during your lifetime can have a significant impact on your body. According to Harvard School of Public Health, a long time overall active lifestyle can reduce your risk of breast cancer by about 23%. With a statistic like that it certainly makes me think twice about skipping the gym or my walk.
While there are several Breast Cancer awareness foundations that you can donate or contribute to I thought I would share a few of my favorites with you, so you can decide which may impact or inspire you.
ShopWarriorsinPink.com -It’s bright. It’s beautiful. The new 2011 line of Warriors in Pink wear and gear. When you wear it, you say loud and clear that you are a Warrior in the fight against breast cancer. The line continues to feature the Warrior symbols representing strength, hope, love and courage. And, as always, 100% of the net proceeds help support Susan G. Komen for the Cure®.
SavetheTatas.com – This company provides a great shop of items for men, women, youth, accessories, and more. If you don’t want to shopr or you want to participate even more you can host your own Save the ta-tas® Fundraiser, purchase Save the ta-tas® Donation Party Favors, or they have team & event discounts.
Many of their authorized retailers participate in our Donation Matching program, doubling the donation we would give. Culturally, they usually understand a donation in terms of “profits” or “proceeds.” Ta-tas® Brand knows that sometimes little or no profit is made on an item, so they want their customer to be assured they make their committed donation regardless. This is why they calculate our donation by the actual sale price, not the profits made.
Donations are used primarily to support independent scientific research. They are a product brand, and not experts in reading and selecting grants, they have formed a valuable partnership with Concern Foundation. The Concern Foundation matches their donation allowing them to double the funding!
ThriveSurvive.org – This is the newest of the organizations that I am actively working with. This one actually provides information and resources for young adult cancer survivors in the post treatment phase of survivorship. They are a growing population with documented special medical and psychosocial needs. Access to real, relevant, practical information is hard to come by and the community in Los Angeles is disjointed. Many young adult survivors feel alone, too young for most post-treatment services and too old for pediatric services, often never having met another person who has been through what they have been through.
Thrive/Survive aims to create a portal community to enable real-life meetups of young adult cancer survivors, in addition to clear, concise access to information such as understanding local medical practitioners, financial resources (including lenders and property managers willing to work with medically bankrupt survivors) and lifestyle information (cancer-friendly yoga, dietitians and more).
Be sure to visit any of these websites if you would like to give back to breast cancer awareness research. Stay healthy and definitely keep exercising!
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
Strengthening Your Willpower “Muscle”
October 6, 2011
Do you wish you would more often choose the healthy items at the breakfast buffet and ignore the pastries? Do you ant to be able to stay on the treadmill for the time goal you set, even though each minute is a little harder than the last? Making healthy choices like these requires willpower, the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal.
Researcher Roy F Baumeister, PhD, has found that willpower operates like a muscle. It can be strengthened, but also easily exhausted.
To better understand how your willpower “muscle” works, read this lowdown from Kelly McGonigal, PhD, health psychologist and yoga/fitness instructor at Stanford University.
Increasing Willpower
According to the physiology of fitness, temporarily exhausting a muscle should lead to increased muscle size or improved ability to use fuel. The same is true for willpower.
Try controlling one thing that you aren’t used to controlling, and aim to do it every day. Like physical exercise, this act of self-control can be uncomfortable at first but over time it is no longer a struggle. The willpower muscle has learned a new skill, and with practice, the act of self-control is less likely to deplete willpower. If all acts of willpower reflect a single strength, then training any individual act of self -control should strengthen all acts of self-control
The Limits Of Willpower
Research shows that willpower inherently limited. No matter how physically fit we are, exerting ourselves inevitably leads to exhaustion. The same is ture of inner strength: self-control depletes willpower in much the same way that exercise temporarily depletes physical power.
Because willpower is limited, each act of self-control is a win-lose effort, helping in the immediate situation but making us more likely to lose control later. Refraining from gossiping at work makes it more difficult to hit the gym after work. Resisting the impulse to splurge at your favorite store makes it more difficult to turn down dessert. This means that it’s important to set priorities and give ourselves a break on the things that aren’t at the top of the list.
Conserving Willpower
How can you make healthy choices without depleting willpower? Margaret Moore, found and chief executive officer of Wellcoaches Corporation, advises planning in advance as a strategy for conserving willpower. “You don’t want to be standing in front of the fridge saying you don’t have a clue what to eat. The weakest moment of self-control is when you are hungry and tired. Too much choice tends to overwhelm us. If you have to make a lot of choices, you’ll deplete your self-control.”
Likewise with exercise, when you are feeling strong, set up a weekly date to meet a friend at the gym. Commit andjust show up – no choice and no willpower needed.
Willpower Basics
The idea that willpower in inherently limited doesn’t mean you are doomed to self-control failure. A strength model of willpower gives you a realistic way to plan for success. Try the following:
- Because willpower is limited, it is important to set reasonable goals and priorities. Conserve your willpower for what really matters
- Forgive temporary setbacks. A single mistake doesn’t mean you are weak. It may just mean you have already succeeded to the limits of your current ability, and now you deserve a rest or reward to restore your strength.
- Recognize that willpower is not “all in the mind,” and supply your mind-body with the fuel it needs to face life’s challenges. This fuel includes rest, a healthy diet and a steady supply of positive experiences.
- Understand how the demands of your job, family and other relationship may interfere with you ability to stick with a health or fitness program. Look for ways to reduce stress to support any major life change.
- Conserve or bypass willpower by focusing on other strengths: planning, commitment and positive motivation.
This handout was a service of IDEA.
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