Written by Mary Ellen Coffey
How often should you step on the scale to weigh yourself in any given week especially if you're fighting the number on it? I'm all for weighing yourself regularly, as long as you understand that the number on the scale doesn't change unless you do. Nothing changes unless something changes, and change takes time Healthy meal choices along with sustainable exercise needs to be a priority in your everyday life in order to make positive changes and succeed at losing weight, and building strength. Strength training is important in helping you lose unwanted weight since it builds up muscle, and defines your body in a way that strict cardiovascular exercise can't do. If the scale is stuck on a number you don't like then you can change it by committing to a consistent exercise routine, and making healthier food choices. Here's a guideline on how to organize your exercise routine Monday: 30 minutes of cardiovascular exercise Tuesday: 30 to 45 minutes of strength training Wednesday: 45 minutes of cardiovascular exercise Thursday: 30 to 40 minutes of strength training Friday: 30 minutes of cardiovascular exercise Saturday: 30 to 45 minutes of strength training Sunday: rest Adjust the days to what works best for your schedule, but the key is to establish an exercise routine for the majority of your week so it becomes a habit. And by committing to eating more fruits, vegetables, lean proteins, and less processed foods and sugar you're well on your way to losing that unwanted weight. As you establish your routine it helps to write down your workouts and meal choices so you have an honest picture of how you're doing during the week. And if you have a slip up don't worry just get back on track again. Enjoy the process, and recognize the value of your hard work, dedication, and commitment as you move forward towards a healthier happier you!
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One of the fundamental movements in kettlebell training is the deadlift. While strengthening your
entire posterior chain the kettlebell deadlift also teaches us how to stay braced and engaged during the movement. The tension we need to create for each pull and hold at the top of our deadlift carries over to the same tension we need at the top of our kettlebell swing. How to do it: Stand so the kettlebell is directly under you, feet about shoulder width apart, a little more, or a little less depending on you, and angle your toes out ever so slightly, about 10 degrees. The kettlebell should be centered under you and lined up with your ankles. While keeping your armpits squeezed and your shoulders away from your ears push your hips back while keeping your spine long (hip hinge), and hook the kettlebell handle with your fingers (you can look at the handle to grab it, but then bring your eyes forward). Be sure your hips are not above your shoulders while in this position. Keeping your upper body tight and spine long push through your heels and stand up while squeezing your glutes. Stay braced at the top (as if getting ready for a punch), and do a quick exhale. Reverse the movement to lower the kettlebell aiming back towards your ankles. Don't let your shoulder blades separate on the way down, keep your armpits tight and shoulders away from your ears. Complete 5 to 15 reps. The kettlebell deadlift is a great exercise to include in your workout routine, and as you get stronger with the movement adding heavy deadlifts right before kettlebell swings is a great way to strengthen your posterior chain and the hip hinge pattern by first using it as a grind movement, and then as an explosive movement. But, be sure your proficient in your deadlift before learning the kettlebell swing. Kickboxing for Fitness private sessions now being offered Monday - Friday
Why Kickboxing for Fitness? You'll enjoy an empowering interval style workout that leaves you feeling energized and confident (while also learning and practicing a few self-defense moves)! I take my skills from Tae Kwon Do (4th degree black belt, Chung Do Kwan style) and apply the moves to a free standing heavy bag. Learn the traditional kicks of Tae Kwon Do (front kick, side kick, round house kick, spin kick, and back kick) and mechanics of striking (hand strike, palm strike, knee strikes, blocking...) and punching (jab, cross, hook, upper cut) all against a free standing heavy bag! Introductory offer of 3 sessions for $99.00 written by Mary Ellen Coffey
When you exercise regularly, or are new to exercise you'll have days when you wake up feeling pretty darn sore. It may be an overall soreness, or could be specific to certain areas, but it's during these times in particular that it's important to motivate yourself to move and release that soreness. By warming up your joints and muscles with these simple mobility, body weight, and resistance band movements you'll ease away that stiffness, release the tension it's causing within your body, and feel your soreness fade away. Ten simple drills you can do to ease away that soreness:
written by Mary Ellen Coffey
1) Strong Posterior Chain What are the benefits of a stronger posterior chain? Your hips are part of your posterior chain and kettlebell swings directly strengthen them. Stronger hips allow you to move better and with more power, reduce potential for injury if you were to fall, and keeps you participating in your activities longer. The same for your lower back. According to the National Academy of Sports Medicine low-back pain is one of the major forms of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of all adults. Poor posterior strength can contribute negatively to our everyday tasks and activities, slowing us down, and possibly stopping us from enjoying certain activities. The strength you build through kettlebell swings can significantly improve your lower back and hip health simply because this move alone helps develop back (posterior) strength. 2) Cardio-Respiratory Health What are the benefits of improving your cardio-respiratory health? There are many, but simply put if you'd like to participate in your activities longer without getting tired or winded than kettlebell swings can help you with that. By improving your heart and lung health you'll decrease your pulse rate which allows your heart to work more efficiently while you are doing whatever cardio based activities you enjoy such as, but not limited to, biking, hiking, walking, tennis, or running. Kettlebell swings offer a unique blend of strength and conditioning all in one move, and your body will become better at bringing oxygen to your muscles. 3) Grip Strength What are the benefits of having a stronger grip? Not only will you strengthen your grip through kettlebell swings, but also your forearms. Cooking with heavy pots and pans becomes easier with a stronger grip as well as gardening, and carrying heavy loads, or even opening up a jar. As we age weak hands and forearms can limit our ability to do more for ourselves, and possibly stop us from engaging in creative hobbies. The unique design of the kettlebell allows you to develop excellent grip and forearm strength especially during the kettlebell swing. By learning proper form and technique for the kettlebell swing you'll have the ability to add this powerful effective movement into your current routine. Designed for efficiency, but high on technique, the kettlebell swing could soon become your favorite go-to exercise. With workouts as little as 15 minutes long the kettlebell is an excellent all around tool intended to increase and improve upon your current fitness level including your strength and conditioning. Written by Mary Ellen Coffey
At first glance it may look easy to judge a running workout by comparing distance to time. But, you can't judge by that alone. The majority of my treadmill workouts stick more to intensity over distance. Looking at the total miles of this workout my running pace is a 12:18 minute mile, but I didn't run a steady pace for 45 minutes, I walked a lot, and I did short bursts of intervals. I don't judge my workouts by my mile per minute, but more by my intensity. I ran this workout a little bit different than usual, but a lot of the times I just train the way I feel. So here it is! What a great heart healthy cardio workout! Get on a treadmill and give it a try, and share! ;) Treadmill interval workout: 3 min walking pace warm up - 3 min 10 min steady pace - 10 min 1 min walk - 1 min 2 min run 1 min walk x's 3 - 9 min 5 min walk at 5% incline - 5 min 1 min walk back down to 1% incline - 1 min 1.5 min run 1 min walk x's 2 - 5 min 30 sec run 30 sec walk x's 6 - 6 min 5 min cool down - 5 min Foam roll and stretch. Good times! Written by Mary Ellen Coffey
Do some type of cardiovascular exercise most days of the week Choose an exercise you enjoy doing that will raise your heart rate above what it normally is for at least 30 minutes. It doesn't have to be at a steady pace, you can interval between high and low. It could be walking, running, hiking, kickboxing, dancing, anything that keeps you moving. Do strength training two to four times per week Choose full body exercises using anything from your own body weight to resistance bands, hand held weights, kettlebells, medicine balls, stability balls... hit every major muscle group. Include your legs, back, chest, arms and core. Push, pull, press, rotate, hinge, squat. Strength train for 20 to 45 minutes to build lean muscle and decrease unhealthy body fat. Do choose more healthy foods over unhealthy foods Eat more vegetables, fruits, lean meats, and fish while eating less fatty red meats and processed foods. Choose lean meats like chicken and turkey. Learn to read food labels, control your portions, and eat smaller meals every three to four hours. Stay hydrated throughout the day by drinking plenty of water. Written by Mary Ellen Coffey
Do you know how when you practice something a lot you get really good at it? And then you don't do it for awhile, and then start doing it again, and you're kind of not so good at it anymore? But, even though you're just a little bit not as good it still felt wonderful, and you know that once you start practicing regularly you'll get really good at it again? Kettlebell Turkish Get Ups today. Warm up with mobility and dynamic movement Workout: 5R 5L Get ups w/ 12kg 5R 5L Get ups w/14kg 20 Get ups total Six sets of Presses 3R 3L/2R 2L w/10kg Six sets of six Goblet Squats w/16kg Stretch and done! Written by Mary Ellen Coffey
I've been enjoying this workout a lot lately, and I haven't had any problems with motivation, simply because I like it. I like running intervals on the treadmill, and I love kettlebell swings, so I put them together in one workout. This is taken from a blog post I wrote last week: "It's important to have an exercise routine you find enjoyable, so you'll be more likely to stick with it. I'm a big fan of kettlebell workouts, for the reason that it is an effective, efficient, and fun way for me to exercise. But, I enjoy training with kettlebells, and I don't think of it as exercise, but more as an interest, or even a hobby. We all need a workout routine in our lives that we take pleasure in, and keeps us fit both physically and psychologically." Workout: Treadmill - 15 minutes 3 min warm up 1 min run 3% incline - 5.4 mph 1 min run 4% incline - 5.4 mph 1 min run 5% incline - 5.4 mph 1 min walk 1% incline - 2.8 mph Repeat two more times Kettlebell Swings on-the-minute for 10 minutes: 20 swings otm w/20 kg - 5 minutes 10 swings otm w/24 kg - 5 minutes 150 total swings 20R 20L band one-arm chest presses in lunge position 15 band pull aparts 15R 15L pallof presses Repeat three times Stretch and done Written by Mary Ellen Coffey
Challenge yourself by doing an incline walk on the treadmill. Start with a comfortable walking pace and see how far into the inclines you can go before you have to lower your pace a little. For example if you start with a 4.2 miles per hour pace by the time you get to 7% or 8% incline you may have to lower the pace to 4.0 as you continue on to 12% incline. Challenge yourself to stay at your starting pace as long as you can. Workout: 3 minute warm up at 0% - 3 minutes increase 1% incline every minute to 12% - 12 minutes then decrease incline 1% every minute back down - 12 minutes 3 minute cool down at 0% - 3 minutes 30 minutes total Stretch and done! Good times! |
Useful practical information and a workout or two...
December 2023
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