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Tag Archives: strength

Walk Your Way Healthy

Posted on October 16, 2017 by

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAYfeet on sidewalk
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.

Day_34_group

Join the CFWLS Steps for Success and add your daily steps to our group walks!  It’s easy – just log into World Walking and join the group.  It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Spring Teller croppedContributed by Spring Teller, CPT, Group Instructor

Boot Camp – A Workout for All Ages and Stages

Posted on February 01, 2016 by

BOOT CAMP BASICSI’ve been a fitness instructor for 27 years. I teach 12 classes a week, 8 different formats, to clients of all ages and fitness levels. Class participants often ask about my favorite class format. I always hesitate because I enjoy all my classes, but my secret favorite is BOOT CAMP! Just the name sounds intimidating to most people. This class is a combo of cardio and strength training and torches fat and calories. But is it really for EVERYONE?

Many people tell me they will come to boot camp once they got in better shape! That seems oxymoronic since fitness classes are meant to get people in shape. The mind set is that the class is so challenging that it can’t be attempted until a certain fitness level is achieved first. Well, I’m going to debunk that myth. First of all, we all have to start somewhere with our fitness level. You challenge yourself and do what you’re able. I don’t expect perfection in my classes. What I expect is effort.

Everyone needs to step out of their comfort zone and attempt the challenges. If it doesn’t challenge you it won’t change you. Safety is number one and it’s perfectly acceptable to modify any of the moves. I have a variety of participants from beginners to triathletes in my class.

Boot camp is a great workout because:
1. Burns a lot of calories and promotes weight loss.
2. It’s diverse, yet intense.
3. Most of the workout is timed so you can go at your own pace.
4. All the moves can easily be modified.
5. There’s no choreography. It’s straight-forward, challenging but easy- to-follow moves.
6. Variety—it’s hard to get bored in this class! Different types of equipment are used: balls, Bosu’s, steps, gliders, and more.
7. Built in rest periods.
8. East to check your progress from week-to-week.
9. Comprehensive—you get everything you need in one workout and it’s highly effective in burning calories and fat. It incorporates strength training, cardio, speed, agility, power, flexibility, and more!
10. It doesn’t require much coordination.

The following people may NOT be good candidates for this class:
1. People with hypostatic hypertension or veritigo.
2. People with serious orthopedic problems—knee or back issues.
3. Pregnant women.

Examples of Modifications:
1. Wall push-ups in place of regular pushups (or on the knees).
2. Wall squats in place of standard squats (lower down as far as you can).
3. Stepping up and down on the step in place of jumping.
4. Floor touches instead of Burpees (or extending one leg at a time).

Boot camp classes should be designed to accommodate and challenge all fitness levels. It’s important to trust and enjoy your instructor. Shelly Thomas teaches Boot Camp every Saturday at 8:30 here at CFWLS. The members are thoroughly enjoying the class along with Shelly’s fun personality and expertise. Come join the fun every Saturday. It will be the perfect start to you day!

Arlyne Spalla-Benson, LWMC, CPT

***Watch for word on our Self-Defense Boot Camp course coming up soon!  This will be a 4-week course taught by Shelly Ann Thomas – beginning March 16th!  Sign up in the Nutrition Store or call us at 757-873-1880.  Price for WLF & WMU Members is $20 – Non-Members are welcome too for just $40!***

Weight Loss Surgery Success – Weight Training for Women

Posted on July 22, 2015 by

What Could Be Sweeter Than A Healthy Heart?

Posted on February 16, 2015 by

dishonestThe heart is the crucial organ that supplies blood and oxygen to all parts of the body.  It’s about the size of a clenched fist and is shaped like a cone.  Symbolically, the heart is the center of emotion, including affection and love.  Last week we celebrated Valentine’s Day with our loved ones, maybe a sentimental card, some chocolate, and EXERCISE!?  Actually, we don’t normally think of exercising with our sweetie as an expression of our love.   I’m going to explain why it’s not only a great thing to do for yourself, but also together with your partner!

Cardiovascular exercise is any exercise that raises your heart rate.  It uses large muscle movement over a sustained period of time to keep your heart rate at over 50% of its maximum level.  There are numerous benefits of cardiovascular exercise.  Most people understand that cardio decreases body weight, decreases blood pressure, decreases LDL (bad cholesterol), increases HDL (good cholesterol), strengthens the heart and lungs, and increases metabolism.

In addition, cardio workouts flood the brain with chemicals that enhance memory, problem solving, and decision making.  So, you’re working out your brain at the same time as your heart!  Also, cardio boosts productivity, revs up your energy, and improves your mood.  The overall effect is greater self-confidence.

To reap these amazing benefits of cardio exercise, what formula do you need to follow? (FITT)

FREQUENCY:  3-5X a week depending on your goals.

INTENSITY:  Moderate pace, out of your comfort zone (uncomfortable), about a 6-7 on a scale of 1-10.

TIME:  At least 20 minutes, (beginners will do less), and can be split up into two, 10-minute workouts.

TYPE:  An activity that uses large muscle groups and one you will enjoy doing for an extended period of time.

Examples of fun exercises you can do with your spouse or partner are:  swimming, dancing, walking/jogging, or a group exercise class such as Zumba, kickboxing, or spinning.

Loving yourself means taking care of you.   Make time for cardio exercise and you’ll soon see how it transforms you on the outside and the inside.  It’s a fun and healthy way to spend some quality time with a loved one.

 

Weight Loss Surgery Success – Optimizing Your Own Testosterone Levels

Posted on January 14, 2015 by

Doc Weight Loss – Strength Training for Women

Posted on January 07, 2015 by

Making Home Workouts Fun!

Posted on October 27, 2014 by

_MG_8873_ppEveryone understands how great exercise is for you.  Sometimes it’s just the issue of finding the time and/or the motivation.  Or, it could be the matter of finances.  Taking fitness classes at the gym can be very motivating, especially when a loud and inspiring Aerobics Instructor is commanding you to push “out of your comfort zone.”  However, the gym scene is not for everyone.  Some people find it an intimidating environment.  So, how are you going to get your workout in?….. At home!!!

For most people, saying “I don’t have time to exercise” is obviously an excuse because it’s truly about FINDING the time.  If you aren’t able to hit the gym, or are unable to free up time during your lunch hour, the final option is working out in the convenience of your own home.  It takes motivation to either get up earlier in the morning, or commit to exercising when you get home.  That means putting everything aside:  dirty dishes, folding laundry, doing the bills, etc…  There will always be distractions. Let’s start making home workouts fun!

A 30-minute home circuit workout can be done three times a week and will provide you with cardio and resistance.  Circuit classes are fun and the time goes by quickly.  This workout can be done without having to purchase any equipment! AND, you can watch your favorite TV program at the same time!

First, warm up for 5 minutes.  Example:  walking quickly in place or briskly around the house.  Or, stand in place and do knee lifts and ham curls.  Shoulder rolls, back rolls, and step touches.  Stations are 45 seconds and should be performed three times. Catch your breath between stations as needed.

Station 1:  PUSH-UPS (hands on the wall, a table, or a couch for modification)

Station 2:  STAIRS (step up and down or run up and down)

Station 3:  TRICEP DIPS (sitting on a couch)

Station 4MOUNTAIN CLIMBERS (hands on a table or couch for modification)

Station 5SQUATS (either against the wall or in front of a chair or couch)

Station 6PLANK HOLDS (hands on a table or couch for a modification)

Station 7:  JUMPING JACKS (step out one leg at a time for a modification)

Station 8:  RUN IN PLACE/HIGH KNEES

No workout should feel easy.  Results come by pushing past your comfort zone and challenging yourself. The last 5 minutes is for cool down.  Stretch all major muscle groups for 20-30 seconds.  Stations should  be switched out every few months to avoid exercise plateaus.

Finally, I would suggest purchasing a punching bag (the kind that sits on the floor).  It adds fun and challenge to your circuit.  Punching bags are great for your arms, legs, and core.

Only $9.99

Only $9.99

Our Sit & Get Fit DVD offers 2 great workouts that you can do at home – 30 minutes of cardio fun and a 30 minute strength training session to build lean body mass – get yours today!

Love Your Body

Posted on September 29, 2014 by

love yourselfIf you are like most of us, you probably spend a fair amount of time on your hair and/or makeup and maybe even more time staring into your closet for something to wear.  But none of that really matters if you don’t love your body.

Think inside out!  You are more than your outer shell.  Every cell that you can’t see is counted upon to carry out whatever task you need every single day.  These cells need water, good    nutrition & exercise.  Learn to love your body and watch it respond!

Love your heart – that’s where it all begins.  The muscles of your heart keep you alive and you want them to be strong.  Regular cardio exercise not only supplies oxygen to the red blood cells, it keeps the heart & lungs in shape! We encourage at least 30 minutes of aerobic exercise daily.  This can be something as easy as walking or a more challenging workout like kickboxing.  You may have a wide range of activities that you enjoy so think of exercise as a way to increase the fun in your life.

Those legs do more than just look good in a skirt or shorts!  They are your transportation and you have no time for a breakdown.  Your legs have the largest and most powerful muscles in your body and deserve a little attention—squats, lunges and leg presses are only the beginning of things they can do.  Strength training is a must to keep your lean body mass intact and    performing its best.

Are you sitting down?  The muscles that allow you to sit upright are wrapped around your     mid-section in multiple directions.  Core exercises are extremely important and relatively easy.  Check out our YouTube site for lots of great options.

Give yourself a hug!  Do you feel those muscles in your upper body?  Are they as strong and toned as you would like them to be?  I know that you’ve heard me say ‘Push-ups’ before but there is nothing that works that entire area better than the simple push-up.  Any surface is fair game, whether it’s the back of a door, a counter-top or  even the floor – go for it and give me 20!  (Yes, 2 sets of 10 will work)

Love your body and it will treat you with results!

 

It’s All in Your Attitude!

Posted on September 15, 2014 by

your choice“I can’t exercise, I’m too _____________________”.  You fill in the blank.  Trust me, I’ve heard every excuse there is.  Yes, there are a few reasons that may get you an exercise pass but even then, there are usually a few things that you can do to get in some type of workout.

The most common excuse I hear is, ”I don’t have enough time”.   Oddly enough, the busiest people I know make it a priority and put it on their schedule.  Successful people will find the time.  Take a 10 minute walk during your lunch break or set your alarm 30 minutes earlier a few days a week.

“I’m too tired”.  What time of day do you feel your best?  It’s easier to get moving if you plan your workouts for the time of day that suits your energy levels.  Many find that a morning routine gives them the momentum to get through the day while others use their workout to unwind and distress   after a long day on the job.  Do what works best for you but you may have to try several timeslots    before you find the right fit.

“I don’t know where to start”.  How about a group fitness class?  Our instructors guide you through  exercises that will work all of your major muscle groups and there is no reading required!  If group  settings aren’t for you, a personal training session may be a good investment.

“I’ve tried this before”.  Yes, maybe you have.  Start again by setting small realistic goals and          remember the reason that you are working out.  Acknowledge your goals and find little ways to       reward yourself for accomplishing them.

Stick to a routine and you will start to notice a difference in the way you feel and maybe even in the way you look.  Do you find that each activity is getting easier?  Maybe you are just getting stronger!

Want to try something fun?  Check out a selection of quick and easy exercises that we have available for you on Doc Weight Loss through YouTube.  Our instructors and trainers have put together some exercises that require little or no equipment and can be done in the time that it takes you to read this article!  Also take a look at the board ‘Weight Loss Fitness’ on our Pinterest page!

Focus on what you CAN do—not on what you CAN’’T!

 

Doc Weight Loss – How Strong is Your Core? Core Strength and Stability

Posted on September 03, 2014 by