Hi everyone! Hey guess what? Spring is only about 4 weeks away! And before you know it summer will be here too:)
So where are you with your fitness goals? Have you started yet? I know a lot of you use summer as your target date to be in shape by. So what's holding you back if you haven't started yet? Or have you started and need some additional help? Maybe you need to see quick results to get you motivated?
Well there are a few different avenues you can take.
1) You can join a gym, but that might not be in your budget. And I have seen a lot of people join gyms, pay the start up costs and monthly dues only to not come. So think carefully before doing this one. It is a big commitment financially. If you know for a fact that you will use the gym, and get your money's worth, then go for it. Gyms offer classes, equipment and camaraderie.
2) You can hire a personal trainer, like myself. But again, this might not be in your budget. If you can afford it you can train in the privacy of your home. You can also get a personal program geared just towards you. But one problem that I have run into with training people is that they will not exercise on the days they don't see me. So they don't see results. So if you are going to listen to your trainer, use the exercises that they design for you and workout on the days they ask you to, then YES, you will see results. If its in your budget, this might be a great option for you. Personal trainers work in two formats; coaching and training. Coaching usually involves the trainer meeting with you for an indefinite number of times. This turns out to be the most costly, but some people need this extra motivation. Training is more for the person who has no problems sticking to a schedule, following directions and eventually working on their own. They may hire a trainer for a few weeks or a few months, and then eventually meet with their trainer maybe once a month to get new exercises and track progress.
3) You can hire a trainer, like myself to to a small group exercise class in your home. This is less expensive than a personal trainer, but the service is a little less personal and less private. You also need the room to have you and a few friends workout and not bump into each other and furniture. Its great if you want motivation from your family and friends working out with you at the same time.
4) The least expensive option is training at home on your own or with a friend or family member(s). You don't need big, expensive equipment to do this either. An exercise ball can act as a bench. Stacking weights are great for saving space. You can also use resistance bands, they save more space. And if money is really tight, use soup cans or bottled water. DVDs are also great for teaching you exercises and providing motivation. Team BeachBody offers several DVDs which can get you into shape before summer strikes. There are DVDs for all fitness levels and interests. Check out my Team BeachBody website to view the selection of DVD systems, supplements and exercise gear. And if your money is extremely tight right now you can sign up for free online coaching. There you can get coaching from me, a place to input your goals and keep track of your progress.
Well, that's about it for today. I need to get ready for a birthday party!
Remember, if you need any help, please email me at wattersjes@msn.com and I'll be honored to help you out.
Sunday, February 28, 2010
Friday, February 26, 2010
The Parent Trap: Fitting in Time for Fitness by Denise Michelle Nix from Team BeachBody
When most people think "exercise," they picture themselves spending an hour hitting P90X® or taking a long run on the beach. Busy parents, with schedules crammed full of carpooling, cooking and, often, work outside the home, find they can't even think of exercise seriously, let alone do it. Sure, once the kids are a little older or maybe on the weekend, but now? Today?
Yes, today. Ideally, you'll make that time for yourself, but when it falls through the cracks, fitness and health experts agree that fitting fitness into parenting just takes a little creativity. "The hard part is parents really have to build the time in," said Eric Thompson, senior director of communications and marketing for the American Heart Association. "Being fit is all about habits—habits you form when you're younger that carry you through life."
However, experts agree, it's never too late to start those healthy habits. Here are ten ways busy parents can fit a little extra fitness into their lives:
Chores
You've gotta cook. You've gotta clean. There are ways to squeeze in some love for your body, while doing those things you love to hate.
1)Anybody can just push a vacuum around, but then that person's not getting the full benefits of this otherwise rueful activity. Instead, use deep knee bends while pushing the vacuum out, being sure to tighten and hold the abdominal muscles and buttocks, keeping your back straight. Be sure to switch the lunging leg every few pushes.
2)How many hours a day does a parent spend standing before a sink of dirty dishes? Make better use of that time by working out your legs with side leg lifts. Begin on two feet, then lift one leg slowly out to the side until it reaches about a 45-degree angle. Hold it there for 5 seconds, using the thigh muscle to keep it aloft. Switch to the other foot. Repeat each leg 10 times.
3)Young children means lots and lots of toys. Of course, we want them to clean up after themselves, but we know who really does most of the picking up. Carry a laundry basket or satchel around and bend both knees deep beside each toy to pick up. While squatting, keep your back straight and tighten your abs. Walking and squatting to each toy can quickly translate into dozens of toning squats.
4)Finding workout tools in the kitchen is just as easy as finding cooking gadgets. Next time you find yourself still before a boiling pot of macaroni and cheese, grab a couple of cans from the pantry and do bicep curls. Grasping the can, leave your elbows still and bent at your side. Keep tension in your upper arm as you curl the can up. Repeat 10 curls on each arm.
With the kids
What does any kid want more than their parents' attention? Here are some ways to stay involved with your kids, get some exercise, and have some fun!
5)There are some obvious things we can do with our children that are both healthy and fun; it's just we sometimes forget or, really, are just too lazy. Walking is often overlooked as an easy and convenient way to exercise, as we're all so quick to jump in our cars for every little errand. It may take more time to walk to the store, but the benefits are worth it. And what better way to burn some extra kid energy? Better yet, have your kids ride their bikes, scooters, or skateboards—and try to keep up!
6)Everyone encourages their kids to get involved in team sports like soccer or baseball . . . but who says they should be the only ones exercising? While your kids are at practice, bring your iPod® and take laps around the field (just be sure to keep an eye on them and offer encouragement!). Not all sports need to be organized. Next time your kids are vying for some parent time, take them outside for a vigorous game of tag or soccer yourself.
7)Don't use dreary weather as an excuse to keep you from moving about; there's plenty to do inside with your kid. Turn on the music and dance! Need some inspiration? Check out Shaun T's Fit Kids® Club or Get Real with Shaun T for families who like to groove. Also, Tony Horton's Tony & the Kids! DVD is a fun and wacky way for the whole family to get fit.
Note from Jessica: Here is a sample of Fit Kids Club Here is a sample of Kids Fit Club.
Downtime
The long day of trudging through the grind is over, and who wouldn't be tempted to sink into a comfy couch, remote in hand, and just laze away into the night? But remember that every few minutes of exercise counts, so, sure, take a load off here and there to regroup. Just be sure to take breaks and get moving.
8)Commercial breaks generally last about 2 minutes. Figuring there are five commercials in any given 1-hour show, that's 10 minutes of movement you can sneak in right there. Crunches, push-ups, and jumping jacks are classic exercises you can do just about anywhere at any time. And if you're watching back-to-back shows, squeeze in a 10-Minute Trainer® session during the break. But to make sure you don't miss one thrilling minute of Law & Order: Special Victims Unit, warm up during the first show's commercial break and cool down during the second show.
9)Yoga can be an excellent source of exercise, but it's also a great way to relax. And it just feels good to get those kinks out. If you don't know where to start, take a look at Yoga Booty Ballet's Pure & Simple Yoga or Pajama Time yoga workouts to awaken your mind and your body to the possibilities.
10)There is no bigger time waster than waiting for a kid to brush his teeth or put on her pajamas. Use that time wisely. Instead of hanging around the bathroom sink listlessly, grasp on with your hands for some slow, deep squats. Work your abdomen at the same time by keeping those muscles tight. Remember to keep your back straight. Repeat 10 times.
Note from Jessica: If you are interested in more information on the DVD workout systems listed in this article please visit my Team BeachBody webiste. There you will be able to shop and even sign up for free online coaching. Have a great day!
Yes, today. Ideally, you'll make that time for yourself, but when it falls through the cracks, fitness and health experts agree that fitting fitness into parenting just takes a little creativity. "The hard part is parents really have to build the time in," said Eric Thompson, senior director of communications and marketing for the American Heart Association. "Being fit is all about habits—habits you form when you're younger that carry you through life."
However, experts agree, it's never too late to start those healthy habits. Here are ten ways busy parents can fit a little extra fitness into their lives:
Chores
You've gotta cook. You've gotta clean. There are ways to squeeze in some love for your body, while doing those things you love to hate.
1)Anybody can just push a vacuum around, but then that person's not getting the full benefits of this otherwise rueful activity. Instead, use deep knee bends while pushing the vacuum out, being sure to tighten and hold the abdominal muscles and buttocks, keeping your back straight. Be sure to switch the lunging leg every few pushes.
2)How many hours a day does a parent spend standing before a sink of dirty dishes? Make better use of that time by working out your legs with side leg lifts. Begin on two feet, then lift one leg slowly out to the side until it reaches about a 45-degree angle. Hold it there for 5 seconds, using the thigh muscle to keep it aloft. Switch to the other foot. Repeat each leg 10 times.
3)Young children means lots and lots of toys. Of course, we want them to clean up after themselves, but we know who really does most of the picking up. Carry a laundry basket or satchel around and bend both knees deep beside each toy to pick up. While squatting, keep your back straight and tighten your abs. Walking and squatting to each toy can quickly translate into dozens of toning squats.
4)Finding workout tools in the kitchen is just as easy as finding cooking gadgets. Next time you find yourself still before a boiling pot of macaroni and cheese, grab a couple of cans from the pantry and do bicep curls. Grasping the can, leave your elbows still and bent at your side. Keep tension in your upper arm as you curl the can up. Repeat 10 curls on each arm.
With the kids
What does any kid want more than their parents' attention? Here are some ways to stay involved with your kids, get some exercise, and have some fun!
5)There are some obvious things we can do with our children that are both healthy and fun; it's just we sometimes forget or, really, are just too lazy. Walking is often overlooked as an easy and convenient way to exercise, as we're all so quick to jump in our cars for every little errand. It may take more time to walk to the store, but the benefits are worth it. And what better way to burn some extra kid energy? Better yet, have your kids ride their bikes, scooters, or skateboards—and try to keep up!
6)Everyone encourages their kids to get involved in team sports like soccer or baseball . . . but who says they should be the only ones exercising? While your kids are at practice, bring your iPod® and take laps around the field (just be sure to keep an eye on them and offer encouragement!). Not all sports need to be organized. Next time your kids are vying for some parent time, take them outside for a vigorous game of tag or soccer yourself.
7)Don't use dreary weather as an excuse to keep you from moving about; there's plenty to do inside with your kid. Turn on the music and dance! Need some inspiration? Check out Shaun T's Fit Kids® Club or Get Real with Shaun T for families who like to groove. Also, Tony Horton's Tony & the Kids! DVD is a fun and wacky way for the whole family to get fit.
Note from Jessica: Here is a sample of Fit Kids Club Here is a sample of Kids Fit Club.
Downtime
The long day of trudging through the grind is over, and who wouldn't be tempted to sink into a comfy couch, remote in hand, and just laze away into the night? But remember that every few minutes of exercise counts, so, sure, take a load off here and there to regroup. Just be sure to take breaks and get moving.
8)Commercial breaks generally last about 2 minutes. Figuring there are five commercials in any given 1-hour show, that's 10 minutes of movement you can sneak in right there. Crunches, push-ups, and jumping jacks are classic exercises you can do just about anywhere at any time. And if you're watching back-to-back shows, squeeze in a 10-Minute Trainer® session during the break. But to make sure you don't miss one thrilling minute of Law & Order: Special Victims Unit, warm up during the first show's commercial break and cool down during the second show.
9)Yoga can be an excellent source of exercise, but it's also a great way to relax. And it just feels good to get those kinks out. If you don't know where to start, take a look at Yoga Booty Ballet's Pure & Simple Yoga or Pajama Time yoga workouts to awaken your mind and your body to the possibilities.
10)There is no bigger time waster than waiting for a kid to brush his teeth or put on her pajamas. Use that time wisely. Instead of hanging around the bathroom sink listlessly, grasp on with your hands for some slow, deep squats. Work your abdomen at the same time by keeping those muscles tight. Remember to keep your back straight. Repeat 10 times.
Note from Jessica: If you are interested in more information on the DVD workout systems listed in this article please visit my Team BeachBody webiste. There you will be able to shop and even sign up for free online coaching. Have a great day!
Thursday, February 25, 2010
No Excuse for No Time
Hi everyone! Well it looks like my friends in NJ & PA are going to have even more snow! It does look pretty outside with the snow dusting the pine trees, but I am so ready for summer.
Speaking of summer, I know many people use that as a target to get fit. Its always good to have goals, but having a fit, healthy body all year-long is what is best. But since summer will be here before you know it, its not a bad idea to use that as a motivator.
So many people I talk to say they don't have time to exercise. I know life can get crazy with work, kids, church, social life, taking care of a home, taking care of an older parent, etc. The list can get pretty long, but if you don't take a little bit of time to take care of yourself, you may find yourself stressed out, overweight, feeling sluggish, fighting the first signs of type 2 diabetes, cholesterol getting higher, blood pressure getting higher, etc. Yes, that list can get pretty long. And I know some of you think you are too young to have these problems happen to you. But don't get too sure. Studies show that children are more overweight than ever before, they are also suffering from ailments that used to affect only older people, like high blood pressure, type 2 diabetes, aching joints.
So here's the good news, most of you can prevent this from happening or reverse it. All it takes is making sure you get enough exercise and eating right. Its really a simple formula, but we tend to make it seem so difficult. I noticed that the things we really don't want to do, we tend to turn them into a much bigger task than it really is. We make excuses, like being too busy. Trust me, even fitness professionals struggle with this from time to time.
But how do we develop the desire and the habit of getting into shape? Well, first I would say visit your doctor. I know there are a lot of us who don't go unless we are sick, or you ladies will only go to your "personal" doctor. I know, I'm guilty of this to sometimes. But go to your family practitioner and get a physical. Get blood-work done too. First you want to see what's going on with you before starting any exercise and nutrition program. There are certain exercises that should be avoided if you have certain pre-exisitng conditions like high blood pressure.
Once you get your results back and find out if you are healthy or need a little help, its time to devote some time to proper nutrition and exercise. If you have high blood pressure, your doctor can help you modify your eating to ge that under control. Same with cholesterol.
At first I'd like you to devote 10 minutes a day to exercise. I know its not a lot, but even 5 minutes is better than no minutes. Eventually you can add more time on, but for now let's take baby steps.
Start out with something that you might like. Think back to something you may have enjoyed as a kid, like bike riding, running, walking, swimming, dancing, martial arts. Pick something that you will look forward to doing.
If you can't think of something that you like, try something new. Pilates is a great way to start. Pilates is a series of exercises that targets the core, and you don't need to do a lot per day. Quality is better than quantity with this exercise. If you need help getting started email me.
You may want to try a dvd to get inspired. There is a great workout dvd system called "10-Minute Trainer" by Tony Horton. It comes with everything you need to get started (resistance bands, nutrition plan, etc). You can check it out on my Team BeachBody website as well as other workout systems. I highly recommend this one if you are crunched for time, like I am.
So as promised, here is a 10 minute or less workout:
1) Start jogging or marching in place. Do this for about 3 minutes
2) Get on the floor and do some donkey kicks. You can do these slow for beginners or fast for more advanced. Push up position, belly button pulled in. Bring one knee in at a time towards your belly. Make sure your posture is good, don't let you butt go up too high or drop your hips too low. Again, if you are more advanced try doing this faster. Do this for about 1 or 2 minutes.
3) Step-ups - If you are just beginning you will do this a little slower, but more advanced can go faster or you can use a very sturdy coffee table. Face the bottom step on your staircase (or face your sturdy coffee table for more advanced). Start by stepping up and down leading with your right leg. Do about 8-10 reps and lead with your left leg for 8-10 reps.
4) Jogging or marching in place. Do this for another 3 minutes.
5) Basic ab crunch. Lie on your back with knees bent, feet on the floor, belly button in. Hands behind your head. On your exhale lift your head, neck and shoulders off the floor. Don't yank your head up and only come up as far as you can with out jerking your way up. Lower down on your inhale. Do about 10 reps.
Okay, that's it for today. I have to go play with my kids:)
If you have any questions, please email me. And again, please check out my Team BeachBody website. You can access online coaching by signing up. There you will be able to input your goals and track them too. Have a great day!
Speaking of summer, I know many people use that as a target to get fit. Its always good to have goals, but having a fit, healthy body all year-long is what is best. But since summer will be here before you know it, its not a bad idea to use that as a motivator.
So many people I talk to say they don't have time to exercise. I know life can get crazy with work, kids, church, social life, taking care of a home, taking care of an older parent, etc. The list can get pretty long, but if you don't take a little bit of time to take care of yourself, you may find yourself stressed out, overweight, feeling sluggish, fighting the first signs of type 2 diabetes, cholesterol getting higher, blood pressure getting higher, etc. Yes, that list can get pretty long. And I know some of you think you are too young to have these problems happen to you. But don't get too sure. Studies show that children are more overweight than ever before, they are also suffering from ailments that used to affect only older people, like high blood pressure, type 2 diabetes, aching joints.
So here's the good news, most of you can prevent this from happening or reverse it. All it takes is making sure you get enough exercise and eating right. Its really a simple formula, but we tend to make it seem so difficult. I noticed that the things we really don't want to do, we tend to turn them into a much bigger task than it really is. We make excuses, like being too busy. Trust me, even fitness professionals struggle with this from time to time.
But how do we develop the desire and the habit of getting into shape? Well, first I would say visit your doctor. I know there are a lot of us who don't go unless we are sick, or you ladies will only go to your "personal" doctor. I know, I'm guilty of this to sometimes. But go to your family practitioner and get a physical. Get blood-work done too. First you want to see what's going on with you before starting any exercise and nutrition program. There are certain exercises that should be avoided if you have certain pre-exisitng conditions like high blood pressure.
Once you get your results back and find out if you are healthy or need a little help, its time to devote some time to proper nutrition and exercise. If you have high blood pressure, your doctor can help you modify your eating to ge that under control. Same with cholesterol.
At first I'd like you to devote 10 minutes a day to exercise. I know its not a lot, but even 5 minutes is better than no minutes. Eventually you can add more time on, but for now let's take baby steps.
Start out with something that you might like. Think back to something you may have enjoyed as a kid, like bike riding, running, walking, swimming, dancing, martial arts. Pick something that you will look forward to doing.
If you can't think of something that you like, try something new. Pilates is a great way to start. Pilates is a series of exercises that targets the core, and you don't need to do a lot per day. Quality is better than quantity with this exercise. If you need help getting started email me.
You may want to try a dvd to get inspired. There is a great workout dvd system called "10-Minute Trainer" by Tony Horton. It comes with everything you need to get started (resistance bands, nutrition plan, etc). You can check it out on my Team BeachBody website as well as other workout systems. I highly recommend this one if you are crunched for time, like I am.
So as promised, here is a 10 minute or less workout:
1) Start jogging or marching in place. Do this for about 3 minutes
2) Get on the floor and do some donkey kicks. You can do these slow for beginners or fast for more advanced. Push up position, belly button pulled in. Bring one knee in at a time towards your belly. Make sure your posture is good, don't let you butt go up too high or drop your hips too low. Again, if you are more advanced try doing this faster. Do this for about 1 or 2 minutes.
3) Step-ups - If you are just beginning you will do this a little slower, but more advanced can go faster or you can use a very sturdy coffee table. Face the bottom step on your staircase (or face your sturdy coffee table for more advanced). Start by stepping up and down leading with your right leg. Do about 8-10 reps and lead with your left leg for 8-10 reps.
4) Jogging or marching in place. Do this for another 3 minutes.
5) Basic ab crunch. Lie on your back with knees bent, feet on the floor, belly button in. Hands behind your head. On your exhale lift your head, neck and shoulders off the floor. Don't yank your head up and only come up as far as you can with out jerking your way up. Lower down on your inhale. Do about 10 reps.
Okay, that's it for today. I have to go play with my kids:)
If you have any questions, please email me. And again, please check out my Team BeachBody website. You can access online coaching by signing up. There you will be able to input your goals and track them too. Have a great day!
Tuesday, February 23, 2010
Flexibility
Happy Tuesday! I wanted to post a quick piece on the importance of flexibility. All of us are born extremely flexible. We need to be this way in order to survive those cramped last few months in the womb. We also need that flexibilty to get out of those cramped quarters. I always marvel at how when changing a baby they can pull their legs all the way back and not look like they are in the slightest of pain. And if you are holding them on your knees, they arch their back all the way to turn themselves upside down.
Its hard to imagine that we were once that flexible! A lot of it is due to the fact that there bones are still developing. But humans were born flexible and over time we gradually lose it. I look at my almost 10 year old and see how he struggles to touch his toes, while my 4 year old has no problem yet.
So my new goal is to try and get my two older sons more flexible. I am also in the process of keeping myself flexible too. There was a time not too long ago that I had problems reaching for my toes. I hated stretching. I would look at people who could do it with ease and feel a little envious.
Flexibility can come back gradually. I promise if you do a little bit everyday it will come back. It will never be like when you were a baby, but you can improve a great deal.
One of my other missions in life would be to get more men to take advantage of flexibility exercises. I've taught so many classes were men couldn't get past their knees, let alone touch their toes. So many men complain of lower back problems. Well most lower back problems are cause by tight hamstrings. So I'm askling all of my male readers to reconsider stretching and PLEASE incorporate it into your exercises.
Guys you can build big muscles and still be flexible. You don't have to do it at the gym, do it at home. Just make sure you are still warm from your workout or warm up a little when you start.
Remember to breathe! Breathing is so important during exercise and I know so many people who don't do it. As you stretch, you want to relax. You want to exhale to deepen your stretches. You can also use a towel, belt or pillows to help you stretch.
Towels and belts are great to use when doing seated hamstring stretches and stretches where you are on your back. Just loop the towel around your foot and gently pull your body down towards the leg or if lying down, pull the leg gently towards your chest. Bending your knees is okay if you are really tight.
Pillows can help when you are doing inverted stretches (like stacking a few up in front of you and then bending forward at the waist and placing your hands on the stack).
Doorways are great ways to stretch out your shoulders. Just grab the door jamb with your hand, extend your arm and gently lean forward in the door opening.
Calf stretches are great for runners to prevent shin splints. Just alternate standing on your toes, then on your heels. Do this slowly.
Also remember that stretching shouldn't cause pain, you should feel a mild tension, but never stretch where you feel pain.
There are a lot of good resources out there such as books and dvds that can help you on your journey to flexibility. If you need help locating one, let me know. Also the BeachBody dvd workout systems all incorporate stretching, and some have a seperate dvd dedicated to that. You can browse the selection at http://beachbodycoach.com/fitwithjessica. And as always if you have questions, please remember to contact me:)
Its hard to imagine that we were once that flexible! A lot of it is due to the fact that there bones are still developing. But humans were born flexible and over time we gradually lose it. I look at my almost 10 year old and see how he struggles to touch his toes, while my 4 year old has no problem yet.
So my new goal is to try and get my two older sons more flexible. I am also in the process of keeping myself flexible too. There was a time not too long ago that I had problems reaching for my toes. I hated stretching. I would look at people who could do it with ease and feel a little envious.
Flexibility can come back gradually. I promise if you do a little bit everyday it will come back. It will never be like when you were a baby, but you can improve a great deal.
One of my other missions in life would be to get more men to take advantage of flexibility exercises. I've taught so many classes were men couldn't get past their knees, let alone touch their toes. So many men complain of lower back problems. Well most lower back problems are cause by tight hamstrings. So I'm askling all of my male readers to reconsider stretching and PLEASE incorporate it into your exercises.
Guys you can build big muscles and still be flexible. You don't have to do it at the gym, do it at home. Just make sure you are still warm from your workout or warm up a little when you start.
Remember to breathe! Breathing is so important during exercise and I know so many people who don't do it. As you stretch, you want to relax. You want to exhale to deepen your stretches. You can also use a towel, belt or pillows to help you stretch.
Towels and belts are great to use when doing seated hamstring stretches and stretches where you are on your back. Just loop the towel around your foot and gently pull your body down towards the leg or if lying down, pull the leg gently towards your chest. Bending your knees is okay if you are really tight.
Pillows can help when you are doing inverted stretches (like stacking a few up in front of you and then bending forward at the waist and placing your hands on the stack).
Doorways are great ways to stretch out your shoulders. Just grab the door jamb with your hand, extend your arm and gently lean forward in the door opening.
Calf stretches are great for runners to prevent shin splints. Just alternate standing on your toes, then on your heels. Do this slowly.
Also remember that stretching shouldn't cause pain, you should feel a mild tension, but never stretch where you feel pain.
There are a lot of good resources out there such as books and dvds that can help you on your journey to flexibility. If you need help locating one, let me know. Also the BeachBody dvd workout systems all incorporate stretching, and some have a seperate dvd dedicated to that. You can browse the selection at http://beachbodycoach.com/fitwithjessica. And as always if you have questions, please remember to contact me:)
Sunday, February 21, 2010
Why I like P90X
I had heard so much about this workout DVD in the past. I had clients tell me that my workouts were very "P90X." I had seen the infomercials and was intrigued. So finally I got it for myself. I was very impressed with the workouts and how they challenge your body. What I also like is the fact that you can do it all in the privacy of your home. I am not a big fan of getting my weight training exercises done at the gym. Since I teach classes, I get a lot of people who come up to me and want to talk (I love giving advice), but I wasn't able to get my workout done. So I started doing my own workouts at home.
I liked the P90X exercises so much that I decided to sell them as an Independent Team Beach Body Coach. I included a video clip of what P90x is all about.
Now its not for everyone. There are some exercise that are pretty intense. Tony Horton does give modifications on some but I would say that people with disc problems should proceed with caution (especially on the plyometric portion). My Beach Body website has a lot more workout program DVDs to choose from. There are workouts for children, seniors, people with Type 2 Diabetes, beginners, women, men. There are workouts that just target the core/abs, yoga, cardio and strength training. And included in each DVD program is a nutrition plan.
So if you are like me and don't like training in a gym, or maybe you want to have a back up plan for when the gym is closed or the weather is bad, and if you can't afford a personal trainer to come to your home then DVDs may be a good option for you. If money is really tight, you can also check out workout DVDs from your local library or NetFlix.
I'm including a link to my Beach Body website. You can check out the selection of workout DVDs and supplements and you can order securely through my website. There is also free online coaching available or you can upgrade it to $2.99 per week and get customized meal plans and 10% off all purchases, just to name a few benefits.
The website is http://beachbodycoach.com/esuite/home/fitwithjessica
And as always, I will still provide free exercises on this blog as well as offer free advice. Recipes will be coming soon:)
Make it a great day!
Thursday, February 18, 2010
My experience with the benefits of exercise
Happy Thursday! I wanted to write a quick post on my experience with the benefits of exercise.
There are several reasons why daily exercise is important for you. I'm sure you heard almost all of them. But the one I'm going to write about is the mental benefits. That's right, some of you who do exercise regularly already know this one. But if you never heard about it, its something you don't want to miss out on.
I was watching a show on PBS (yeah, I know I was acting sophisticated), where the host was speaking about how to keep your brain young. He mentioned all sorts of games to play, foods to eat, having sex, etc. But one thing that got my attention was that he mentioned physical exercise (which also included sex LOL).
Now before I go any further, I'm not going to get into any parts about my sex life. This is about fitness!
The host said that one way to ensure a happy brain was to get regular amounts of exercise. He also said that it is one of the best anti-depressants. Now I'm not saying some people don't need those. I know people who really do need medication. But for some of us a daily dose of exercise may do the trick.
The PBS host also mentioned that the side effects of exercise were, getting in better shape, while letting go of stress. Both of these can lead to more sex (okay, you can see I'm really trying to motivate you to exercise, right?).
Now I told you I would mention my experience, and its really very simple. Before getting married and having kids, I worked at a very miserable office. I was left alone there for several hours a day with a girl who was manic. The atmosphere was quite depressing and also made me angry and stressed out. I had no friends there, it was just me and the "manic" girl.
So one day I went to yet another lunch by myself and noticed there was a gym close by. I decided to join, since eating in my car wasn't fun, and there wasn't much shopping around.
Now, I didn't have much time for lunch. It was a strict hour - no exceptions. But I got creative with lunch. My boss was okay with me eating at my desk when I got back from the gym. I guess he felt sorry for me that I was stuck there all day with the girl who hated me.
After a few days, I noticed that when I got back from lunch I felt great. I didn't feel miserable anymore. It felt like a big weight was lifted off of me. Just a half hour on the treadmill and exercising one muscle group per day did the trick and gave me a more positive attitude.
You don't need to join a gym in order to get the benefits of exercise while at work. Just bring your sneakers with you and go for a walk outside. Even if its just 10 minutes. Get out, clear your head and burn a few calories. If its too cold, and your office has stairs, try stair climbing. Go up the stairs one or two at a time and jog back down. Repeat a few times.
Have fun and live well!
There are several reasons why daily exercise is important for you. I'm sure you heard almost all of them. But the one I'm going to write about is the mental benefits. That's right, some of you who do exercise regularly already know this one. But if you never heard about it, its something you don't want to miss out on.
I was watching a show on PBS (yeah, I know I was acting sophisticated), where the host was speaking about how to keep your brain young. He mentioned all sorts of games to play, foods to eat, having sex, etc. But one thing that got my attention was that he mentioned physical exercise (which also included sex LOL).
Now before I go any further, I'm not going to get into any parts about my sex life. This is about fitness!
The host said that one way to ensure a happy brain was to get regular amounts of exercise. He also said that it is one of the best anti-depressants. Now I'm not saying some people don't need those. I know people who really do need medication. But for some of us a daily dose of exercise may do the trick.
The PBS host also mentioned that the side effects of exercise were, getting in better shape, while letting go of stress. Both of these can lead to more sex (okay, you can see I'm really trying to motivate you to exercise, right?).
Now I told you I would mention my experience, and its really very simple. Before getting married and having kids, I worked at a very miserable office. I was left alone there for several hours a day with a girl who was manic. The atmosphere was quite depressing and also made me angry and stressed out. I had no friends there, it was just me and the "manic" girl.
So one day I went to yet another lunch by myself and noticed there was a gym close by. I decided to join, since eating in my car wasn't fun, and there wasn't much shopping around.
Now, I didn't have much time for lunch. It was a strict hour - no exceptions. But I got creative with lunch. My boss was okay with me eating at my desk when I got back from the gym. I guess he felt sorry for me that I was stuck there all day with the girl who hated me.
After a few days, I noticed that when I got back from lunch I felt great. I didn't feel miserable anymore. It felt like a big weight was lifted off of me. Just a half hour on the treadmill and exercising one muscle group per day did the trick and gave me a more positive attitude.
You don't need to join a gym in order to get the benefits of exercise while at work. Just bring your sneakers with you and go for a walk outside. Even if its just 10 minutes. Get out, clear your head and burn a few calories. If its too cold, and your office has stairs, try stair climbing. Go up the stairs one or two at a time and jog back down. Repeat a few times.
Have fun and live well!
Sunday, February 14, 2010
Another non-running cardio workout
Hi and Happy Valentine's Day! Valentine's Day always brings images of hearts to mind. And one part of our body that needs some TLC is our heart (as well as our lungs and the other parts). How we give our heart some TLC is to get plenty of heart-pumping exercises in per week.
Now I am not too concerned about how many minutes you do. I just want you to start small and get in the habit first, then you can add more time. Remember what I've said in the past, you don't have to do a full 20 or 30 minutes. You can break it up into segments, like 5 minutes in the morning and 15 in the afternoon. Or 10 in the afternoon and 20 in the evening. You get the point, right?
I am assuming that most of you are still just starting out or maybe you haven't started at all. And even if you are used to exercising regularly, you can still use some of these tips.
This workout is inspired by an article I read regarding Nordic Fitness Poles. These are kinda crazy looking, almost like cross country ski poles. They can be quite costly though and I am all about saving money. But the article mentioned that if you walk at 4.0 mph with these poles, you can burn the same amount of calories as if you were running at 7.0 mph. That got my attention since I am not the strongest runner. I like running, but not for long periods of time.
Now I didn't want to buy these Nordic Fitness Poles for two reasons; 1) cost - they were quite expensive and 2) I think I'd feel weird walking around the neighborhood with these things. Now these poles vary in weight and you can get them to suit your fitness levels. So I decided to add hand weights to my walking routine. Most people have some laying around, if not you can use water bottles (as long as they are the same weight).
1) If you are just beginning, start out with 1 lb hand weights. If you are really physically fit, you may want to go all the way up to 5 lbs in each hand. The choice is yours, but just be warned that after some time they will feel heavy.
2) When walking keep your shoulders down, chest lifted, chin parallel to the floor and of course your belly button pulled in towards your spine. Also remember to breathe! You'd be surprised how many people hold their breath while working out.
3) Keep your arms by your side with elbows bent and move your arms as you walk at a good pace. Don't worry, you won't look weird. People will see the weights and know that you are not crazy, just working out.
4) This workout can be done on a treadmill. Just be careful as you move your arms that you don't hit the controls with the weights.
5) As you get better, increase your time and/or your weights.
Have fun and let me know how you make out with this:)
Now I am not too concerned about how many minutes you do. I just want you to start small and get in the habit first, then you can add more time. Remember what I've said in the past, you don't have to do a full 20 or 30 minutes. You can break it up into segments, like 5 minutes in the morning and 15 in the afternoon. Or 10 in the afternoon and 20 in the evening. You get the point, right?
I am assuming that most of you are still just starting out or maybe you haven't started at all. And even if you are used to exercising regularly, you can still use some of these tips.
This workout is inspired by an article I read regarding Nordic Fitness Poles. These are kinda crazy looking, almost like cross country ski poles. They can be quite costly though and I am all about saving money. But the article mentioned that if you walk at 4.0 mph with these poles, you can burn the same amount of calories as if you were running at 7.0 mph. That got my attention since I am not the strongest runner. I like running, but not for long periods of time.
Now I didn't want to buy these Nordic Fitness Poles for two reasons; 1) cost - they were quite expensive and 2) I think I'd feel weird walking around the neighborhood with these things. Now these poles vary in weight and you can get them to suit your fitness levels. So I decided to add hand weights to my walking routine. Most people have some laying around, if not you can use water bottles (as long as they are the same weight).
1) If you are just beginning, start out with 1 lb hand weights. If you are really physically fit, you may want to go all the way up to 5 lbs in each hand. The choice is yours, but just be warned that after some time they will feel heavy.
2) When walking keep your shoulders down, chest lifted, chin parallel to the floor and of course your belly button pulled in towards your spine. Also remember to breathe! You'd be surprised how many people hold their breath while working out.
3) Keep your arms by your side with elbows bent and move your arms as you walk at a good pace. Don't worry, you won't look weird. People will see the weights and know that you are not crazy, just working out.
4) This workout can be done on a treadmill. Just be careful as you move your arms that you don't hit the controls with the weights.
5) As you get better, increase your time and/or your weights.
Have fun and let me know how you make out with this:)
Tuesday, February 9, 2010
Snow Shoveling
Hi Everyone! As we anticipate another round of big snow, I wanted to pass on some tips.
1) When shoveling, make sure you are staying hydrated. This is very important if you have a big job ahead of you. People make the mistake of not drinking water because its cold outside. But this can be very dangerous and you can still get dehydrated. Make sure you have water available.
2) Pull your belly button in towards your spine when shoveling. This will help work your core and help protect your lower back. And try not to lift too much in one shot.
3) Take breaks.
4) Dress in layers and wear good gloves, as well as a hat. Don't wear anything too bulky that can restrict your movement.
Hope you all stay warm and healthy.
1) When shoveling, make sure you are staying hydrated. This is very important if you have a big job ahead of you. People make the mistake of not drinking water because its cold outside. But this can be very dangerous and you can still get dehydrated. Make sure you have water available.
2) Pull your belly button in towards your spine when shoveling. This will help work your core and help protect your lower back. And try not to lift too much in one shot.
3) Take breaks.
4) Dress in layers and wear good gloves, as well as a hat. Don't wear anything too bulky that can restrict your movement.
Hope you all stay warm and healthy.
Monday, February 8, 2010
Stationary Bike Workout
Hey everyone. For those of you who do not have access to a treadmill, here is a good workout for the stationary bike.
Time Intensity/Speed Resistance
Warm-up for 5 min. with little to no resistance
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 70-80 RPM/ 5
Cool down for 5minutes little to no resistance
Let me know how you make out with this one:)
Time Intensity/Speed Resistance
Warm-up for 5 min. with little to no resistance
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 100-110 RPM/ 6-8
1 min 70-80 RPM/ 5
1 min 70-80 RPM/ 5
Cool down for 5minutes little to no resistance
Let me know how you make out with this one:)
Friday, February 5, 2010
Non-Running Treadmill Workout/Great for the Booty
Hi all! Today I wanted to include another non-running workout, but on a treadmill. If you are lucky to have one great. If not, maybe you have a friend who wants a workout buddy, or a gym nearby.
Before I begin, I wanted to tell you the importance of walking, jogging and running. One reason they are beneficial is for the cardiovascular workout. Cardio is good for your heart and lungs, as well as great for burning calories. The other reason these 3 exercises are great is for the building up of bone density. These are considered weight bearing exercises and will build up bone density which helps prevent osteoporosis. A stair climber is not going to build up the bone density, because its not weight bearing.
So here is my non-running, heart-pumping, booty kicking workout. Your treadmill needs to have an incline feature. You will keep the speed at about 4.0 to 4.5 mph. If you can walk faster by all means up the mph a little:
1) Walk 4.0 to 4.5 mph on 0% incline for a 5 minute warm-up
2) Bring incline to 3% for 1 min
3) Raise to 5% for 1 min
4) Raise to 7% for 1 min
5) Raise to 9% for 1 min
6) Lower to 0% for 3 minute recovery
7) Raise to 3% for 30 sec.
8) raise to 5% for 30 sec
9) raise to 7% for 30 sec.
10) raise to 9% for 30 sec.
11) lower to 7% for 30 sec.
12) lower to 5% for 30 sec.
13) lower to 3% for 30 sec.
14) lower to 0% for 3 minute recovery
15) raise to 3% for 1 min
16) raise to 5% for 1 min
17) raise to 7% for 1 min
18) raise to 9% for 1 min
19) lower to 0% for 5 minutes
That's it! All done! Let me know how you did with this workout. Try to use this 2 or 3 times per week.
Before I begin, I wanted to tell you the importance of walking, jogging and running. One reason they are beneficial is for the cardiovascular workout. Cardio is good for your heart and lungs, as well as great for burning calories. The other reason these 3 exercises are great is for the building up of bone density. These are considered weight bearing exercises and will build up bone density which helps prevent osteoporosis. A stair climber is not going to build up the bone density, because its not weight bearing.
So here is my non-running, heart-pumping, booty kicking workout. Your treadmill needs to have an incline feature. You will keep the speed at about 4.0 to 4.5 mph. If you can walk faster by all means up the mph a little:
1) Walk 4.0 to 4.5 mph on 0% incline for a 5 minute warm-up
2) Bring incline to 3% for 1 min
3) Raise to 5% for 1 min
4) Raise to 7% for 1 min
5) Raise to 9% for 1 min
6) Lower to 0% for 3 minute recovery
7) Raise to 3% for 30 sec.
8) raise to 5% for 30 sec
9) raise to 7% for 30 sec.
10) raise to 9% for 30 sec.
11) lower to 7% for 30 sec.
12) lower to 5% for 30 sec.
13) lower to 3% for 30 sec.
14) lower to 0% for 3 minute recovery
15) raise to 3% for 1 min
16) raise to 5% for 1 min
17) raise to 7% for 1 min
18) raise to 9% for 1 min
19) lower to 0% for 5 minutes
That's it! All done! Let me know how you did with this workout. Try to use this 2 or 3 times per week.
Tuesday, February 2, 2010
Soup Cans or Hand Weights
Hey everyone! I wanted to get you a new workout before the week got away. This one is going to be a little more challenging to those of you who are really new to exercise. Start out slow and light and then work up to increasing the amount of weight you use.
Now for those of you who don't have hand weights at home, you can use some soup or veggie cans. Make sure the cans both weigh the same. You can also use water bottles or gallon bottles if you are stronger, but the can be a little awkward.
The exercise are combo exercise, working more than one body part at a time to maximize time.
So let's get started with a 5 or 10 minute warm-up. Try some of my stair workout or jog/march in place. Or combine the two.
Now once you're warmed up let's get going:
1) Stationary lunge with biceps curl - works, legs, butt, arms and core. Holding one weight in each hand, stagger your stance with your right foot in front of you and your left leg behind you. Make sure your hips and feet are pointing forward. Keep belly tucked in. Holding your arms down bend both knees as you inhale. As you exhale straighten your legs and bend your elbows until the weights are about 2 inches from your shoulders (wrist facing your shoulders). Repeat this 8-10 times on this side and then repeat on the other side. See if you can work up to 3 sets of 10 reps on each side.
2) Wide leg (plie) squat with overhead triceps extension - works legs, hips, butt,, arms and core. Keep your abs engaged (tuck in belly button) and stand with your feet a little wider than shoulder width. Toes should be turned out slightly. Holding one weight in each hand, raise arms above head, making sure your elbows are close to your head. Now inhale has you bend your knees and bend your elbows back bringing your weights behind you towards the bottom of your neck/top of shoulders. As you exhale, straighten your legs without locking knees and bring arms straight without locking out as well. Make sure you have your shoulders above your hips with chest lifted, and tailbone should point downwards not out. Repeat 8-10 times and build up to 3 sets.
3) Push-ups - my all time favorite for working your upper body, back and abs. See my earlier post from last week for modifications. Try to do 8-10 reps and build up to 3 sets.
4) Planks - upper body and abs. Get into push up position and bring legs behind you extended. Pull belly button up and in and hold this position for up to 30 seconds. Breathe through this. Try to build up to 3 or 4 sets of 30 seconds each.
Okay, if you have questions, please feel free to post on my Facebook page or on the comments section of this blog. You can also email me at wattersjes@msn.com.
Next article will be about when to hire a professional and when to hold off. Have a great day!
Now for those of you who don't have hand weights at home, you can use some soup or veggie cans. Make sure the cans both weigh the same. You can also use water bottles or gallon bottles if you are stronger, but the can be a little awkward.
The exercise are combo exercise, working more than one body part at a time to maximize time.
So let's get started with a 5 or 10 minute warm-up. Try some of my stair workout or jog/march in place. Or combine the two.
Now once you're warmed up let's get going:
1) Stationary lunge with biceps curl - works, legs, butt, arms and core. Holding one weight in each hand, stagger your stance with your right foot in front of you and your left leg behind you. Make sure your hips and feet are pointing forward. Keep belly tucked in. Holding your arms down bend both knees as you inhale. As you exhale straighten your legs and bend your elbows until the weights are about 2 inches from your shoulders (wrist facing your shoulders). Repeat this 8-10 times on this side and then repeat on the other side. See if you can work up to 3 sets of 10 reps on each side.
2) Wide leg (plie) squat with overhead triceps extension - works legs, hips, butt,, arms and core. Keep your abs engaged (tuck in belly button) and stand with your feet a little wider than shoulder width. Toes should be turned out slightly. Holding one weight in each hand, raise arms above head, making sure your elbows are close to your head. Now inhale has you bend your knees and bend your elbows back bringing your weights behind you towards the bottom of your neck/top of shoulders. As you exhale, straighten your legs without locking knees and bring arms straight without locking out as well. Make sure you have your shoulders above your hips with chest lifted, and tailbone should point downwards not out. Repeat 8-10 times and build up to 3 sets.
3) Push-ups - my all time favorite for working your upper body, back and abs. See my earlier post from last week for modifications. Try to do 8-10 reps and build up to 3 sets.
4) Planks - upper body and abs. Get into push up position and bring legs behind you extended. Pull belly button up and in and hold this position for up to 30 seconds. Breathe through this. Try to build up to 3 or 4 sets of 30 seconds each.
Okay, if you have questions, please feel free to post on my Facebook page or on the comments section of this blog. You can also email me at wattersjes@msn.com.
Next article will be about when to hire a professional and when to hold off. Have a great day!
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