Thousands of years ago, humans were always on the go: gathering berries, hunting prey, running from predators. Our metabolisms are still essentially the same as these humans and yet we are lucky if we can get in more than just the walk from our car to our desk and back again. With the rise of desk jobs comes the rise of ultra-sedentary lifestyles, even increased diabetes risk for women who sit too long.
This is not your fault! Plus…You are busy! You work hard! You get home at the end of the day exhausted, and your only remaining energy gets allocated to helping your kids, then maybe watching a quick TV show before your own well-deserved bedtime. And while this movement is no longer built into our survival like our early ancestors, we still need activity for our body to thrive.
Here are 7 Fool-Proof Ways to Move More in Your Day.
Not only does your body deserves this, it needs it. (more…)
There are three benefits to hiring a personal trainer. The first is accountability. Having someone waiting on you helps insure you get to the gym. The second is structure. We have enough to think about, letting someone else put together the workout is a huge time saver. The third is having someone who pushes you out of your comfort zone and makes you do the exercises you hate.
Even the most devoted exerciser has at least one exercise they love to hate. We hate it when we’re doing it, but we love the way we feel or look afterwards. I did an informal poll of my clients and came up with the five exercises they love to hate (and why we should all do them anyway).
Burpees (aka squat thrusts): I don’t think one client likes burpees. I like them because they are efficient. If you want to get to your heart rate up and work multiple muscle groups (core, arm, shoulders and quads) then the burpee is the quickest way to do it. A burpee can also be modified for almost every fitness level.
Squats: I get groans every time I mention squats. That means there are a lot of groans because we do some form of a squat at every workout. Squats are a part of daily life (think about every time you get up out of the chair). If you want to stay independent and function for your whole life squats need to be part of your workout routine. (more…)
Color us surprised when the KC Bear Fighters started their set on Stage 5 at Winfield’s Walnut Valley Festival on Saturday afternoon and asked the crowd to get up off their bums. It wasn’t to dance, although there was plenty of that going on, but instead to do squats. By the end of their 30-minute (incredibly entertaining) set, the lead singer, Quinn, estimated we’d completed 70 squats. If you aren’t used to that kind of workout, you were most definitely feeling the burn on Sunday morning while tearing down your tent.
The show was part of the 42nd Walnut Valley Festival, the largest bluegrass and flat-picking championship in the world. It’s a music festival set the third weekend in September in south central Kansas and people flock with acoustic instruments, tents, and visions of peace and recharging dancing in their heads. Like any festival, over-consumption of any kind is bound to ensue. But we went in ready to come home mentally recharged without the weight of the weekend carrying around our waists.
The KC Bear Fighters’ squats workout helped. But so did a few other things that we either happened on or deliberately planned.
This is how we survived Winfield in a healthy way while having as much fun as everybody else. (more…)
The bathroom is not at the top of the list when you think of places to exercise. In fact, it’s probably not on the list at all. But maybe it’s time for that to change.
We all visit the bathroom, and a fast workout while you’re in “the loo” can be the perfect way to break up your day. We’ve come up with a list of five simple moves you can do in the bathroom to fit in a quick workout and boost your energy. Pick one or all and get moving during your next bathroom break, even if for just 5 minutes. This, of course, will work best if you’re in a private bathroom, that is, unless you want to lead a class of bathroom exercisers with your coworkers! (more…)
It’s the weekend – time to relax, unwind and blow off some steam from a long work week, right? What better way to de-stress than with exercise? Today we have a simple, 7-move workout that requires no equipment and tones and tightens your entire lower body. Get ready for classics like deep squats and side kicks, as well as a few new moves like the “runner’s start” and standing split kicks.
So get your workout gear on and do this workout, no matter if you’re at home, outside or spending time at a friend’s house. If you have 10-15 minutes, you have time to whip your lower body into shape. Let’s get started! And afterwards, don’t forget to check out these 5 tips to survive the weekend.