Thanksgiving is right around the corner. Holiday parties will follow soon after. There is no need to wait until January 2 to start working on your health and fitness goals. Let's get a head start on those goals with a calorie burning circuit that you can do at home or at the gym. You just need 20 to thirty minutes to complete the circuit.
This workout can be modified so that anyone can do it, regardless of your fitness level. I would suggest doing this circuit 2-4 times per week.
Give it a try!
http://www.monkeysee.com/play/12165-burn-calories-over-the-holidays
Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts
Tuesday, November 18, 2008
Monday, June 2, 2008
Spring Cleaning: An Adventure in Detoxing-Day 4
Monday, June 2 - Day Four
More of the same! Although I didn't sleep well the night before, it wasn't because of the diet. I have 2 cups of green tea in the morning since I am tired, and this seems to help. I still feel pretty good despite having a restless night. I have my usual breakfast, and then chug down a protein drink since I'm going to the gym today. Those herbal supplements are really starting to kick in today! I won't say anymore about that - any more info than that on this topic would be TMI. I feel great when I get back from the gym, and thoroughly enjoy my lunch. Now that I've finished writing this, I'm going to go work in the garden!
More of the same! Although I didn't sleep well the night before, it wasn't because of the diet. I have 2 cups of green tea in the morning since I am tired, and this seems to help. I still feel pretty good despite having a restless night. I have my usual breakfast, and then chug down a protein drink since I'm going to the gym today. Those herbal supplements are really starting to kick in today! I won't say anymore about that - any more info than that on this topic would be TMI. I feel great when I get back from the gym, and thoroughly enjoy my lunch. Now that I've finished writing this, I'm going to go work in the garden!
Spring Cleaning: An Adventure in Detoxing-Day 3
Sunday, Day 3 - June 1
I slept great, and my morning routine is now starting to become just that. I do the same things I did on Saturday, feeling full & satisfied. Jay heads to his job at the National Harbor, so I tag along to check out the place and shop a little. I didn't pack any food, so I compromise with a veggie salad from Potbelly with only the tiniest bit of nonfat vinaigrette. Tasty, and the view of the Harbor is beautiful. Run to Crofton to pick up the kid from Grandma's, then run to Homestead Gardens for plants and then back home again, and although I'm hungry I am not famished. I make a glass of tomato/carrot/celery juice which tides me over till dinner beautifully. Roddy and I play on the porch and go for a long walk around the neighborhood before dinner. Dinner is delicious and satisfying, and I enjoy some hot herbal tea after the baby goes to bed. I feel no cravings for sweets at all, which is so weird to me!
I slept great, and my morning routine is now starting to become just that. I do the same things I did on Saturday, feeling full & satisfied. Jay heads to his job at the National Harbor, so I tag along to check out the place and shop a little. I didn't pack any food, so I compromise with a veggie salad from Potbelly with only the tiniest bit of nonfat vinaigrette. Tasty, and the view of the Harbor is beautiful. Run to Crofton to pick up the kid from Grandma's, then run to Homestead Gardens for plants and then back home again, and although I'm hungry I am not famished. I make a glass of tomato/carrot/celery juice which tides me over till dinner beautifully. Roddy and I play on the porch and go for a long walk around the neighborhood before dinner. Dinner is delicious and satisfying, and I enjoy some hot herbal tea after the baby goes to bed. I feel no cravings for sweets at all, which is so weird to me!
Spring Cleaning: An Adventure in Detoxing-Day 2
Day Two - Saturday, May 31
I slept great, and wake up to try my new detox. I have 2 glasses of water, one with lemon, and a cup of herbal tea. I take my herbal supplements. I eat a piece of room temperature fruit, and get some quinoa cooking. 30 minutes later, I have a bowl of quinoa with a teaspoon of butter/olive oil mixed together, and a little sea salt. Yummy and nourishing! This is so much better!
Take Roddy to Grandma's, come home and get my veggies ready for lunch and dinner. Take more herbal supplements, and make myself a glass of cucumber/carrot/celery juice to have while I wait. Delicious! Eat lunch, and pack up my veggies and a thermos of iced herbal tea to take over to Bill & Mike's.
Dinnertime - been over at Bill & Mike's all day working on the carousel, hard manual labor and I'm soaked from the rain, covered in mud & axle grease. Everyone's starving, they order Power Pizza, chicken wings, and beer. I have my veggies and herbal tea - surprisingly, I am OK with this. Everyone feels bad for me, but I am fine! I think aliens have zapped my brain. I call it a night around 10:30, have some hot herbal tea and off to bed. Again, who is this person? A baby-free night with no beer?? I feel strangely calm & satisfied, but a little worried for my sanity.
(So far so good!)
I slept great, and wake up to try my new detox. I have 2 glasses of water, one with lemon, and a cup of herbal tea. I take my herbal supplements. I eat a piece of room temperature fruit, and get some quinoa cooking. 30 minutes later, I have a bowl of quinoa with a teaspoon of butter/olive oil mixed together, and a little sea salt. Yummy and nourishing! This is so much better!
Take Roddy to Grandma's, come home and get my veggies ready for lunch and dinner. Take more herbal supplements, and make myself a glass of cucumber/carrot/celery juice to have while I wait. Delicious! Eat lunch, and pack up my veggies and a thermos of iced herbal tea to take over to Bill & Mike's.
Dinnertime - been over at Bill & Mike's all day working on the carousel, hard manual labor and I'm soaked from the rain, covered in mud & axle grease. Everyone's starving, they order Power Pizza, chicken wings, and beer. I have my veggies and herbal tea - surprisingly, I am OK with this. Everyone feels bad for me, but I am fine! I think aliens have zapped my brain. I call it a night around 10:30, have some hot herbal tea and off to bed. Again, who is this person? A baby-free night with no beer?? I feel strangely calm & satisfied, but a little worried for my sanity.
(So far so good!)
Spring Cleaning: An Adventure in Detoxing-Day 1
Day One, Friday May 30 (As written by Jenny)
OK. Here we go. I started the day with no coffee, but had some herbal tea and a cup of green tea with stevia, plus lots of water with lemon. Took the first of my herbal cleansing supplements. Had a major upset stomach, and a headache. But I soldiered on. Had my antioxidant green powder mixed with water for breakfast - ecch. Still hungry, watch my son chow down on scrambled eggs & strawberries! Put some chamomile "sun tea" out on the porch to start brewing.
Roddy's naptime - time to make my "free soup", which is a pureed concoction of green vegetables plus herbs & spices to taste but no salt. You can drink the "free soup" throughout the day. It smells good cooking but isn't as tasty going down. Lunchtime, time to juice. Make a glass of beet/carrot/cucumber/beet greens juice in my new juicer. This is pretty good! Take my enzyme tablets and another dose of herbal cleanser.
Now it's Roddy's lunchtime - he gets mac n' cheese, french fries & avocado. I drink another antioxidant green drink. Oh this stuff is gross. My head is pounding, and I'm feeling overwhelmed and a little emotional. Call husband, who tells me I sound terrible and that he wants to talk about my detox plans when he gets home from work. I drink some more "free soup" and have another glass of iced chamomile tea. Does nothing to make me feel better.
Roddy & I walk to the park to play, but by the time we get home I have a blistering headache. Time to get dinner ready. I make the boys ravioli with turkey meatballs & marinara, and get my veggies ready for dinner. I have my supplements and my pureed veggies, tastes pretty good but I still feel miserable. Jay tells me he thinks I need to do a different detox, and I agree. I decide to do Dr. Haas' Detox Diet (which Kim gave me, thank you Kim!), and after Roddy goes to bed I eat three turkey meatballs & feel instantly better! Aahhh, nourishment!
(The "Kim" she refers to is Kimberly Rush-Lynch of Cultivating Health, who will be the main presenter of our "Spring Cleaning" workshop)
OK. Here we go. I started the day with no coffee, but had some herbal tea and a cup of green tea with stevia, plus lots of water with lemon. Took the first of my herbal cleansing supplements. Had a major upset stomach, and a headache. But I soldiered on. Had my antioxidant green powder mixed with water for breakfast - ecch. Still hungry, watch my son chow down on scrambled eggs & strawberries! Put some chamomile "sun tea" out on the porch to start brewing.
Roddy's naptime - time to make my "free soup", which is a pureed concoction of green vegetables plus herbs & spices to taste but no salt. You can drink the "free soup" throughout the day. It smells good cooking but isn't as tasty going down. Lunchtime, time to juice. Make a glass of beet/carrot/cucumber/beet greens juice in my new juicer. This is pretty good! Take my enzyme tablets and another dose of herbal cleanser.
Now it's Roddy's lunchtime - he gets mac n' cheese, french fries & avocado. I drink another antioxidant green drink. Oh this stuff is gross. My head is pounding, and I'm feeling overwhelmed and a little emotional. Call husband, who tells me I sound terrible and that he wants to talk about my detox plans when he gets home from work. I drink some more "free soup" and have another glass of iced chamomile tea. Does nothing to make me feel better.
Roddy & I walk to the park to play, but by the time we get home I have a blistering headache. Time to get dinner ready. I make the boys ravioli with turkey meatballs & marinara, and get my veggies ready for dinner. I have my supplements and my pureed veggies, tastes pretty good but I still feel miserable. Jay tells me he thinks I need to do a different detox, and I agree. I decide to do Dr. Haas' Detox Diet (which Kim gave me, thank you Kim!), and after Roddy goes to bed I eat three turkey meatballs & feel instantly better! Aahhh, nourishment!
(The "Kim" she refers to is Kimberly Rush-Lynch of Cultivating Health, who will be the main presenter of our "Spring Cleaning" workshop)
Spring Cleaning: An Adventure in Detoxing
It is time for Spring Cleaning! The "Spring Cleaning: An Adventure in Detoxing" will follow my client, Jenny, as she goes through her detoxing experience. Jenny, a mother of an energetic 18 month-old son, has been working out with me since February and has been making remarkable progress towards her fitness goals. Please come back each day this week to see how Jenny is doing with her detox experience.
Thanks for sharing this with us, Jenny!!
Thanks for sharing this with us, Jenny!!
Sunday, January 6, 2008
Lifestyle Changes....Not Resolutions...in 2008
It's January. This is the time when people start to think about their goals for the year. What are your health and fitness goals for this year? Do you want to lose weight and lower your body fat? Do you want to get stronger or improve balance? Would you like to lower your blood pressure or cholesterol?
We all start with the best of intentions in January. However, according to a study conducted by CNN in 2004, only 30% of the people that set health and fitness goals continue them into February. Only 1 in 5 will still be working towards these goals in June. That's not good!
Those of us who belong to a gym know that in the next few weeks, our favorite classes are going to be jam packed. We will have to wait for machines and "work in" with people. It's frustrating, but in the back of your mind, you know that in just a few weeks, life will be back to normal.
Why does this phenomenon happen every year? Why don't more people stick to their health related resolutions?
I will tell you why: It's because resolutions don't work! New Years resolutions do not work because most of us state a resolution without making a plan as to how to achieve this resolution. Therefore, when February rolls around and no significant progress has been made, the resolutions get ditched.
How can you make things different this year? How can you make sure that you actually achieve your goals this year? Unfortuneately, there is no fairy godmother (so I've been told)who will come by with her magic wand to help you out. Instead, you just have to change your thinking a little bit in order to be successful:
*Divide your long-term goals into short-term goals. Just say you would like to lose 30 pounds this year. A better way to look at that goal is to say, "I am going to lose 10 pounds by April 1. I will lose another 10 pounds by the end of the summer. Then I will lose the remainder of the weight by the end of the year." Losing 10 pounds seems much more manageable than losing 30 pounds.
*Create a support system. Recruit coworkers, friends, neighbors or family members to help you with your goal. Now, you are not only accountable to yourself, but to your support system as well. Join a boot camp, hire a personal trainer, buy a dog that likes to run. There is no need to do this alone.
*Create realistic goals. You may want to look like Halle Berry or a professional athlete by the end of the year, but chances are, that is not going to happen. Peyton Manning even tells us that in one of his pep talks in his commercial. Another unrealistic goal is to say that you are giving up cookies and ice cream completely. However, you can decrease your body fat by the end of the year. You can lose inches from your waist or lower your cholestoral. You can walk more or eat better and limit yourself to ice cream only on Fridays. Let's focus on goals that are attainable.
*Reward yourself. If you achieve a short term goal, go ahead and treat yourself. For example, promise yourself a new bathing suit if you lose 5 pounds by your birthday. That will give you something to look forward to and will give you a little extra motivation.
What is your lifestyle change for 2008? What have you done in years past to achieve your goals? Do you need help planning your 2008 lifestyle change?
I encourage you to post to this blog and share your questions and stories with us!
We all start with the best of intentions in January. However, according to a study conducted by CNN in 2004, only 30% of the people that set health and fitness goals continue them into February. Only 1 in 5 will still be working towards these goals in June. That's not good!
Those of us who belong to a gym know that in the next few weeks, our favorite classes are going to be jam packed. We will have to wait for machines and "work in" with people. It's frustrating, but in the back of your mind, you know that in just a few weeks, life will be back to normal.
Why does this phenomenon happen every year? Why don't more people stick to their health related resolutions?
I will tell you why: It's because resolutions don't work! New Years resolutions do not work because most of us state a resolution without making a plan as to how to achieve this resolution. Therefore, when February rolls around and no significant progress has been made, the resolutions get ditched.
How can you make things different this year? How can you make sure that you actually achieve your goals this year? Unfortuneately, there is no fairy godmother (so I've been told)who will come by with her magic wand to help you out. Instead, you just have to change your thinking a little bit in order to be successful:
*Divide your long-term goals into short-term goals. Just say you would like to lose 30 pounds this year. A better way to look at that goal is to say, "I am going to lose 10 pounds by April 1. I will lose another 10 pounds by the end of the summer. Then I will lose the remainder of the weight by the end of the year." Losing 10 pounds seems much more manageable than losing 30 pounds.
*Create a support system. Recruit coworkers, friends, neighbors or family members to help you with your goal. Now, you are not only accountable to yourself, but to your support system as well. Join a boot camp, hire a personal trainer, buy a dog that likes to run. There is no need to do this alone.
*Create realistic goals. You may want to look like Halle Berry or a professional athlete by the end of the year, but chances are, that is not going to happen. Peyton Manning even tells us that in one of his pep talks in his commercial. Another unrealistic goal is to say that you are giving up cookies and ice cream completely. However, you can decrease your body fat by the end of the year. You can lose inches from your waist or lower your cholestoral. You can walk more or eat better and limit yourself to ice cream only on Fridays. Let's focus on goals that are attainable.
*Reward yourself. If you achieve a short term goal, go ahead and treat yourself. For example, promise yourself a new bathing suit if you lose 5 pounds by your birthday. That will give you something to look forward to and will give you a little extra motivation.
What is your lifestyle change for 2008? What have you done in years past to achieve your goals? Do you need help planning your 2008 lifestyle change?
I encourage you to post to this blog and share your questions and stories with us!
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