There are many activities we do with our children, that with a bit of effort can increase the effectiveness, calories burned, and muscle strength.
Today, I went rollerskating with my daughter, a favorite activity of ours. My goal is to get my heart rate elevated for a prolonged period of time, sweat a bit, burn some of those calories and even build some muscle.
If you hold your arms out to the side, up in the air, for a second, its easy, same thing when you squat down. BUT, if you keep your arms there for an extended period of time, you will begin to feel the burn as gravity does its work and the muscles begin to work as you are holding them there. Same thing, with the squat. So what I do is keep my feet moving and work my thighs by squatting down into the moves and using my thigh muscles to push my feet out and pull them back in, all while maintaining that squat.
Keep moving until you feel the burn, then hold it a bit longer to make it worth it. I use the burst mentality to make the most of my time.
3-5 minutes of warm up.
3 minutes of stretching muscles.
20 second bursts of movement in the squatted stance with 10 second intervals of relaxed gliding between. (3 minutes 30 seconds total at a time)
3 minutes of cool down.
Today, we were only at the rink for a couple of hours. (1 hour of it that I could skate) So, I did several reps of the above workout.
I’ve suffered from the lack of energy spiral. I feel a bit tired today, so I choose NOT to exercise or exert any effort and sit on the couch, or at the computer working and surfing what’s new on “faceplace.” Before you know it, its been a couple of months since you’ve worked out, your energy levels have plummeted and you feel as if you can’t drag yourself off the couch!
The antidote is simply the polar opposite. Get up and move! Even if it’s just to the end of your driveway, down the stairs and back up a time or two… Just start moving and those energy levels will begin to move more in the positive direction.
I dealt with depression for years, one of the things I found was that my energy levels went up and my depression levels began going down as I would move more!
Check out more of my quick tips to boost energy levels here. You are also welcome to visit my Facebook page for daily tips, inspiration and motivation!
How we begin our day, every day, sets us up for prolonged energy or a lack there of.
Breakfast is the first meal you eat each day. No matter what time you eat, it is still your “break fast.” What you eat is just as important as when you eat.
If you begin your day with nothing but carbohydrates (breakfast cereals, bagels, donuts, etc.) you are setting your body up for a blood sugar rush and then a plummet. PLUMMET = ENERGY DROP
When you begin your day with a high quality protein and some fiber it then allows your body to work efficiently and avoids that drop in energy and also avoids the spike in cravings.
Begin your day with a quality, plant based protein and you will find that you don’t get as hungry, early in the day, and that your energy levels are more stable, all day long! When you are a busy mom, like me, a fast smoothee is an amazing way to begin the day, giving me all day energy and it also gets me through to lunch without all the nasty cravings.
For more information on healthy eating, quick tips, coaching or health promoting products, contact me. I’m happy to be of service.
It’s the New year! We have grand plans and ambitions for all that we will do in the new year… and then “it” happens. Something pops up that distracts us from goal ahead.
My dad has told me numerous times, “Will it matter in 5 years?” Today, that resonates with me but in a different aspect. Typically, he says that to me when I’m all bent out of shape about something that really doesn’t matter. When I’m flipping out and need pulled back to planet earth.
IF… we thought this simple phrase, “WILL IT MATTER IN 5 YEARS?” every time we made a choice we asked… How could that impact our goals and lives in the future.?
It is common, when we begin working on a new habit or goal, that at days 3, 7, 14, 21, something (anything) will happen to deter us from or planned destination.
Examples of the Saboteur:
- It rains and you’ve faithfully been out to run every day up to today. Your choices: give up and do nothing OR do a 15-30 minute intensive indoor workout in the living room OR go roller-skating.
- You’ve been religiously doing your morning smoothee every day for a week and your blender breaks… Your choices: give up and eat a donut OR get out a sports drink bottle and shake that mix vigorously.
- You’re building your business and have been making calls to your clients and prospects daily and you drop your phone. Your choices: Give up and do nothing OR pick up the home phone, borrow your spouses phone, message people on Facebook individually, or even get it fixed immediately so you can continue your work.
- You’ve done an excellent job at cutting out the carbs for a whole week and your co-worker brings in a giant chocolate cake to share with you. Your Choices: Give up and eat a piece OR thank the co-worker and grab a handful of berries instead, or even try just one bite, exclaim how amazing it is, then discretely chuck it in the trash can.
By acknowledging that stuff happens and being prepared, we can overcome those obstacles on days 3-7-14-21 and stay on track to achieve those goals!
So, when the saboteur shows up and you are tempted to give in… remember… “How will this effect me in 5 years, if I don’t stick to my goals and desires today?”
What are some of your Plan B activities?
It’s a new year and may have pledged to get into better health! According to JustStand.org sitting for long periods of time can be compared to smoking.
- Sedentary lifestyles increase the risk of cardiovascular disease. “For people who sit most of the day, their risk of heart attack is about the same as smoking.”~ Martha Grogan, Cardiologist, Mayo Clinic
Here is a quick video with some tips to combat that “Sitting Disease.”
Here is a few of the statistics provided on JustStand.org!
We are all busy, but when we take a moment to reflect on how one change can effect our healthy, it can be mind boggling!
In less than a minute I give quick tips you can choose to implement into your daily choices to improve your health!
Get MOVING… my friends!
less than 60 seconds to improve your health!
Let me know how YOU are moving… Today, I’m going for a bike ride!