EM Resources / Newsletter / Exercise Topics

• Calorie Burning, Muscle Toning, Great Workout!!!
• Valentine Workout
• Winter Workout—Stay Motivated!
• Myth Busters
• Exercise on Vacation
• Jump into Summer
• Nice Legs!!
• Move it Outside for Spring
• Aerobic vs. Anaerobic Exercise
• Five Outdoor Exercises
• Anywhere, Anytime Workout
• Change it Up!
• Fall Activities

Article #1) Calorie Burning, Muscle Toning, Great Workout!!

Circuit training is a good way to increase your cardiovascular endurance and improve muscle strength. It doesn't require a gym membership, much space, or time. Give yourself 30 minutes to complete a routine. It's relatively simple. Pick 5-6 exercises and complete each exercise for one minute. Complete all exercises with no rest in between. Repeat the entire circuit routine 2-3 times.

I know what you're thinking. I get enough exercise with my own circuit routine. I do the following throughout the day. I jump to conclusions, fly off the handle, carry things too far, dodge responsibilities, and push my luck. Sorry, but that isn't gonna cut it, nice try though!

How about trying these 6 exercises instead:

1. Jumping jacks or walking in place.
2. Push ups on your toes or knees. (If you have to start with girl pushups that's just fine).
3. Bridging with leg extended. Lay on your back, bend knees to 90 degrees. Now, lift your right leg up, parallel to the left leg. Keep your leg still and lift your butt up a few inches and down a few inches about 20 times. Switch legs.
4. Crunches on a ball or on the floor.
5. Wall squats. Keep your back flat against the wall, walk your feet forward so your knees are over the heels of your feet. Slide down the wall about half way and hold it as long as you can. For added difficulty lift your toes up. Feel the burn in the thighs?
6. Plank, my favorite! Lay on your stomach and prop yourself up on your forearms and toes. Keep your back straight and stomach tight. If your back arches stop. For added difficulty lift a leg and hold, switch legs every 15 seconds.

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Article #2) Valentine Workout

Have you heard the saying "The couple who plays together stays together." Meaning that if you commit to fitness together this can lead to a better overall union as the two of you find ways to spend time together, improve your health and work on your relationship. Whether you're working out at the gym, hiking, or skiing you are improving the quality of time you have together. We both enjoy working out and I believe it helps to strengthen our relationship.

Some couples have a difficult time exercising together because they have different goals. For men, it's more about increasing strength. For women, it's about toning up and having fun. To get the most out of your workouts you have to learn to compromise.

So in celebration of Valentine's Day incorporate the following workout into your routine. This will work for any couple because it utilizes your own body weight. Have fun and "get together".

1. Pull ups: This will work your upper back muscles. Begin by taking a shoulder width, overhand grip on a pull up bar. Allow your arms to fully straighten so that you feel a complete stretch in your upper back muscle. Bend your knees and cross your ankles one over the other. Slowly pull yourself upward until your chin rises above the level of the bar. Slowly lower your body back to the starting position. If you are unable to lift yourself up your partner can help push you up from your knees. If you are unable to perform a pull up, hold the top position as long as you are able, then slowly lower. Repeat until fatigued. Set a goal to do 1 or 2 more pull ups every three weeks.
2. Sideplank: This will work your oblique muscles, which are on the side of your abs. Lay on your right side. Prop yourself up on your right forearm and right leg, with your left leg stacked on top your right. Keep your spine straight and hold as long as able. Switch sides. Set a goal to increase length of time held each time you perform this exercise.
3. Single leg squat rotations: This will work your butt, thighs, low back and arms. Standing on one leg holding a medicine ball or weight balance on one foot, turn your shoulders and hip toward the leg that's supporting your weight, and keep your chest up and your stomach tight. Squat down so that the weight is outside this leg, then tighten your butt muscles and straighten up, lifting the weight over your head toward the leg that is supporting you. Keep your spine straight throughout the motion. Return to the starting position and repeat 10 times, then switch legs. This involves a great deal of balance so don't get frustrated, it's a difficult one.
4. Push ups: Begin with your hands and toes on the floor. Your back should remain straight throughout the movement. Bend your arms and slowly lower your body downward, stopping four to six inches before your upper chest touches the ground. Pause for a moment, tighten your abs and then push your body up along the same path back to the start position. If it is too difficult, begin on your knees. Try 10 - 15 repetitions.
5. Stationary Lunges: Begin in a standing position. Take a long stride forward with your right leg, allowing your left knee to descend just above floor level. Make sure to keep your shoulders back and your head up throughout the move. Your right knee should be directly above your right heel. Keep pressure through the heel of your foot. Hold this position and slowly lower your butt down an inch and up an inch 10 times. Switch legs and repeat the exercise.
6. Scissors: Begin by lying on your back. Bend your knees into your chest. Raise your feet toward the ceiling, pulling your toes toward your body. Slowly lower your right leg down to a 45 degree angle. Now place your hands behind your head, without pulling your neck, tighten the abs and slowly raise your head, chest and shoulders up and down 15 times. Switch legs and repeat.
7. Superman pose: Begin in a standing position. Lift your right leg so you are balancing on your left leg. Slowly bend forward from your waist until your back and right leg are parallel to the ground. You should form a "T" position. Hold this for 30 seconds and switch legs.

Now that you have completed each of the seven exercises without a rest, take a couple of minutes to drink some water and relax. Now do them again, if you are up to it you can complete up to three circuits of the exercises. Have fun!

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Article #3) Winter Workout—Stay Motivated!

The New Year brings about a need or desire to workout for many people. Most everyone is determined to work off the eight pounds they have gained over the past couple of months. Spring break, something to look forward to, is only a few months away. This time of year, it is most likely your gym or health club is packed. Everyone wants to get in shape and that is great! The motivation to exercise is very high this time of year. However, as I mentioned in the previous article, by the middle of February the gym will be quieter because most people have lost motivation. So how do you stay motivated? Follow the three suggestions I offer below to keep you moving forward with your exercise program.

1. Reward yourself for attaining small goals. If you lose three pounds, reward yourself by having a cookie or a slice of pizza. Maybe you were able to complete 30 minutes of cardio exercise five times a week for a month, reward yourself by buying that new pair of jeans. By rewarding yourself for your smaller accomplishments, you will stay motivated to attain the larger ones.
2. Change up your workouts and find friends. Try new things such as yoga, Pilates or a cycling class. Do certain workouts with different friends. Recruit your significant other to workout with you while lifting weights. Have a coworker walk for 30 minutes once a week. Meet a friend to go hiking or skiing twice a month. Go to the yoga class with your parent. By making exercise social, you will be more excited to stick with it.
3. Train for something. If you have a specific purpose for your training, you can make sense of going to the gym three times a week. If you are training to get back in ski shape or training for a triathlon you will be more motivated to go to the gym and stick to your routine. Set some goals as we discussed earlier and make sure they are fun for you!

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Article #4) Myth Busters

Myth 1: I often have clients ask me if they do exercises for their stomach will the fat come off the waist line or if I do lunges and squats will I lose the cottage cheese on my legs? I hate to say it, but no. Our body does not spot reduce, meaning we can't target an area to lose body fat.

When we exercise at our target heart rate our body will enter fat metabolism, where our body burns off the fat equally throughout the body.

While this may be frustrating, one thing to consider is one pound of muscle on your body will burn approximately 50 calories a day, whereas one pound of fat will burn only 2 calories per day. More metabolic processes are occurring throughout the day to maintain your muscle tissue. This is a good reason to begin a resistance training routine with weights 2 - 3 times a week if you aren't doing so already.

Myth 2: Strength-training will make women too muscular and bulky. "Many women are afraid that strength-straining will make them bulky", says Miriam Nelson of the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University in Boston. "They think strength-training is only for men." "Women naturally have less bone and muscle than men, so they need to take care of what they've got," says Nelson. That's why women are at a greater risk of osteoporosis than men. Lost muscle puts women at a greater risk of disability as they age. Don't worry about looking like a bodybuilder, "Women don't have enough testosterone to create big, bulky muscles." says Nelson. So unless you are shooting up with steroids you probably don't need to worry.

Myth 3: Muscle turns into fat (and vice versa). Muscle cannot turn into fat. They are two separate and distinct tissues. Changes in muscle mass and changes in stored body fat are two separate processes. They can occur simultaneously, which is why some people think they are related.

Myth 4: I must be in good shape to exercise. I often times hear my clients say I need to get in better shape before I go to the gym. While this is mostly a fear of being looked at differently from members of the health club or an embarrassment issue, it is one that needs to be gotten over. The gym is the place to go to attain optimal physical fitness. Give it a try.

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Article #5) Exercise on Vacation?

Vacations are a time to kick back and relax, set your worries aside and just de-stress, unless you are a parent with young children of course. Being on vacation can actually be a time to maintain your fitness level. The following tips will help energize your vacation.

1. Plan for an active vacation It doesn't have to be a climb up Mt. Kilimanjaro like Dyani, but it can be adventurous. I have taken ski vacations, biking trips, backpacking through a National Park and white water rafting trips to name a few. An excellent Web site to check out is www.backroads.com. I highly recommend this one; it will help you plan an adventurous and active vacation.
2. Book a hotel with a central location and a fitness center. Do your research before you make a reservation. If your hotel has a fitness center, you can make time for a quick 30 minute routine to start your day. If your hotel is located around the attractions, you want to see, you can walk to your destination instead of taking a taxi, subway or trolley. This will allow you to burn more calories while you are having a wonderful time.
3. Play with the kids If you have children your vacation will be an active one. Kids love the pool, join in on a game of 'Marco Polo', you might be surprised how much you move. If you are on the beach, do a little boogie boarding with them or bring a frisbee and play some catch.
4. Try a new activity Spend a night learning to salsa or swing dance with your partner on vacation. Try kayaking, canoeing, surfing or snorkeling if you are near the water.
5. Anytime, anywhere circuit routine You say you don't have a gym at your hotel, campsite or villa. Do the following five exercises in a row to keep your exercise routine in check.
• Pushups
• Jumping Jacks
• Wall squats
• Situps
• Bridging (lay on your back, squeeze your bum and raise your hips a few inches)

Do each exercise for 60 seconds then on to the next, complete five cycles with a minute rest between cycles. By completing each of these exercises, you will have finished a great, full body workout in 30 minutes.

Now you are ready to stay fit on your vacation!

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Article #6) Jump into Summer

Jump into summer with some jumping exercises. With summer comes summer vacations, being active outside and wearing less clothes. Mix up your workouts with some jumping to train your entire body and avoid hitting a plateau.

1. Jump rope - This is a great exercise, which trains both the cardiovascular and muscular systems. It will help to improve your agility and coordination as well. Regardless of your fitness level, you can complete a jump rope routine that will challenge you. Studies have shown jumping rope will burn between 500 - 1000 calories per hour depending on your intensity level. If you are a beginner start by trying to jump rope for 60 seconds, then rest for 30 seconds. Repeat this for seven or eight minutes. If you are in great shape try some variations such as jogging, jumping one - legged, crossing your arms or swinging the rope two or three times for a single jump! Have fun.
2. Jumping jacks - I know this exercise probably brings back memories of elementary school PE days. With similar benefits to jumping rope, it is a great all around exercise. Talk about inexpensive! Again, you can make this exercise as hard or easy as you want depending on your level of fitness. If you are a beginner, try one minute of jumping jacks then rest for 30 seconds. Repeat this cycle five times. If you are more advanced pick up the pace and try for three minutes before you rest.
3. Side jumps - Jump side to side about six inches keeping your feet as close together as possible. This is a good exercise for improving explosiveness in sport performance. Try jumping side to side for 20 seconds, rest for 10 seconds. Repeat for eight cycles. Be ready for a calf burn.

These three exercises can be done at home, on the road, or at the gym. You can incorporate them into a circuit routine with push ups, sit ups, wall squats or any number of exercises to create a workout. Or you can perform the exercises while you are resting between other exercises.

If you have children, your kids can do these simple exercises with you. Kids look up to parents as role models and if they see you doing exercise they are likely to want to join in on the fun.

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Article #7) NICE LEGS!!!

Now that the weather is improving and you will be pulling the shorts out of the closet, are you prepared to be showing off a little leg? Even if you will be wearing pants throughout the spring and summer season strong legs are important for everyday activity. Whether you are a parent carrying around your child, or a runner competing in 5k road races, or a golfer looking to walk 18 holes this summer, or an "average Joe" completing everyday activities, leg strength is important.

The stronger your legs are the less susceptible you will be to low back pain, osteoporosis, and balance problems.

Where should you begin?

First, if you are not at least walking begin there. Make it a priority to get out of bed in the morning and go for a 20 - 30 minute walk. Bring the kids if necessary, grab your significant other, put the baby in the stroller and get moving! If you are able to hold a conversation without being short of breath you need to move faster.

Once you are able to accomplish this then you are ready for the next step. Try walking for 1 minute followed by jogging for 1 minute. Repeat this cycle for 20 - 30 minutes. Always listen to your body, if you experience joint pain back off, don't try to work through it. However if your muscles are tired, I would say suck it up and get to work!

If walking isn't your thing look into biking, or using an elliptical trainer at the gym. Both are very effective at strengthening your legs.

If you can't make it to the gym try the following circuit to get those legs in shape and burn off the unnecessary winter fat. Complete the following five exercises without a rest. After completing #5, rest for 90 seconds then repeat again. Have FUN!

1. Jumping Jacks x 60 seconds
2. Wall squat x 45 seconds (Make sure knees are over your heels and your thighs are between 45 and 90 degrees to the floor)
3. Jump rope x 60 seconds (If you don't have a jump rope that is ok, use an imaginary one.)
4. Plank as long as you are able (On your stomach, prop yourself up on your forearms and toes. Keep your spine straight and stomach tight!)
5. Bridge with leg elevated (On your back, bend your knees to 90 degrees. Lift your butt up about 4 inches. Lift a leg so it is parallel to the stationary leg. Hold that position, now lift your hips up an inch and down an inch 15 times. Switch legs and repeat.)

Now rest for 90 seconds and repeat. Always make sure you are painfree in your joints!

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Article #8) Move it Outside for Spring!

You could move your workout from the gym or the house to the outside. It may be a bit premature, you never know what the weather is going to throw at you but there are benefits to a workout outside.

1. Fresh Air - You don't have to worry about the smelly guy or gal at the gym which is an added bonus!
2. No equipment needed - You can go for a walk, jog, do some push ups, sit ups, jumping jacks, yoga or any number of exercises without picking up a weight.
3. No waiting for equipment at the gym - Being outside means your workout can go quicker, no waiting in line for the elliptical trainer or leg extension machine.
4. Vitamin D from the sun - Vitamin D can be made in your body after exposure to ultraviolet rays from the sun. It aids in the absorption of calcium and helps to form and maintain strong bones. In addition, it has been shown to have anti cancer properties.
5. Workout on vacation or on the road - When I am taking extended road trips, I try to do some push ups, jumping jacks and stretches at fuel stations. It helps to boost my metabolism and loosen me up.

Now that spring is right around the corner do what you can outside, have a great workout!

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Article #9) Aerobic vs. Anaerobic Exercise

Now that you know what your BMI is, what can you do to lower your BMI if need be or maintain it if you are in the appropriate range? Ah yes, exercise.

Do you know the difference between aerobic and anaerobic exercise? As you first start to exercise no matter whether you are walking, running, or lifting weights your muscles immediately begin to use energy to allow them to work. For the first three minutes your muscles will burn glycogen, a special sugar which is stored in the muscles for a quick burst of energy. Some glycogen is always stored within your muscle tissues. During this period fat is not burned. This process is called anaerobic metabolism. Often during the first few minutes of strenuous activity, especially during anaerobic metabolism, you may experience burning in the muscles of your arms, legs or back. This is due to the creation of lactic acid which occurs when glycogen is burned. This burning sensation will soon go away.

After about 20 minutes of continuous exercise at an elevated heart rate, the body will start burning fat stores to produce blood sugar and ultimately glycogen. This process is called aerobic metabolism. Oxygen is required during this process to break down the fat and produce glycogen.

Breathing properly while exercising is very important to the process of breaking down fat to produce glycogen. Air enters the lungs and the oxygen in the air passes through the lining of the lungs. The oxygen is taken up by red blood cells. The red blood cells enter the circulating blood carrying the oxygen. The blood goes to the heart and is circulated throughout the entire body. Muscles use oxygen for needed energy. As oxygen is being used this will give off a waste product called carbon dioxide. Carbon dioxide (CO2) is in turn released into the blood stream and returned to the lungs to be exhaled. The longer you exercise the more fat is burned. Fat, body fat and not dietary fat, can now be used virtually indefinitely to produce energy to support your exercise program.

As if you needed all that information. Basically you should exercise 20 - 30 minutes 4 times a week aerobically. This means keeping an elevated heart rate, which means you will be burning fat stores.

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Article #10) Five Outdoor Exercises

1. Golf - Golf is a sport anyone can play. I first began playing when I was in elementary school. My dad would take me out, talk about a lesson in patience for him. I must have lost a couple hundred balls over the first couple of years; maybe that's why dad quit taking me for a period of time? Golf is a sport you can take up regardless of your age. It requires balance, flexibility, and core stability. Most importantly, it requires a sense of humor. Check out the following site if you are interested or just beginning the game of golf.
   http://www.chiff.com/a/golf101.htm/
2. Tennis - Similar to golf, tennis is an outdoor activity you can play with your significant other, friends, children or parents. Requires shoulder flexibility and strength. Check out the following website if you are interested.
   http://www.cliffrichardtennis.org/
3. Triathlon - A triathlon is compromised of a swim, bike and run. The distances can vary from a sprint triathlon, which is a .5 mile swim, 12 mile bike and a 3.1 mile run to a full iron man which is a 2.4 mile swim, 156 mile bike ride followed by a 26.2 mile run. Not for me, not yet anyway. Check out the website for more info.
   http://www.beginnertriathlete.com/
4. Cycling - Cycling can be relaxing, competitive, and challenging depending on what you are looking for. Check out the following website.
   http://cycling.timeoutdoors.com/beginners/
5. Kayaking - Obviously this requires water. Sea kayaking and white water kayaking are the two favorites. Check out the following website.
   http://www.seakayak.ws/kayak/kayak.nsf/

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Article #11) Your Anywhere, Anytime Workout!

The rate of obesity is on the rise. Why? Simple fact, we eat and sit too much. How many of you have desk jobs out there? I find it hard to believe God intended for us to sit on our bums six to eight hours a day. In 1900, the obesity rate was 4.8%; in 2000 it has been calculated at 30.5%. How can that happen? Has a fat gene evolved in our DNA in 100 years? Not likely! What has happened in the past 100 years is an exponential advancement in technology. The advent of cars has diminished the amount of walking we do. I have a grocery store five blocks from my house. I have walked there only a few times in the past five years. My job is only two miles from my house; I could easily bike to work daily, do I? Not a chance! How many computer jobs were there in 1900? Are the sedentary jobs magically going to disappear? Probably not! What can you do while you are on the road, unable to make it to the gym, or at work to burn some extra calories, stay in shape, and improve your energy?

Walk! Bring a pair of walking shoes to work and go walking on your breaks. Forget the cup of coffee and talking with coworkers. Strollers are now made to survive rain, put your child in one and head out for a walk.

Stairs! If you have them, use them. At home, in the mall, or at work you will burn more calories. Forget the elevator; walking stairs will activate your butt muscles, thigh muscles, and calf muscles. If you are at work find reasons to get out of your cubicle and walk the stairs.

Five Great Anytime, Anywhere Exercises

1. Mini squats: Stand in front of your chair, take a step forward, now slowly lower yourself until your butt barely touches the chair. Keep the pressure through the heels of your feet! It should take you three seconds to lower yourself. Hold the bottom position for three seconds, then rise up for three seconds. Repeat this 10 - 15 times.
2. Standing balance: Standing at your desk, balance on your right leg. Slowly raise your left leg out to the side. Again, it should take you three seconds to raise your leg out to the side, pause and hold it for another three seconds at the top position, slowly lower toward your side without touching your foot to the floor. Repeat this 15 times on each leg.
3. Chair dips: If you have armrests on your chair, grab them with your hands. Keep your feet flat on the floor, knees bent to 90 degrees. Push through your hands slowly lifting your butt off the chair. Again, three seconds up, hold at the top for three seconds, and lower yourself down for three seconds. Repeat this 10 - 15 times. This exercise will work your arm muscles.
4. Seated abs: Sitting tall in your chair, lift your feet two inches off the floor. Hold this position for five seconds. Slowly lower. Repeat this 15 times. It will work your abdominal muscles.
5. Arms overhead: Sitting tall in your chair, slowly lift your arms out to the side, up over your head. This is similar to doing a jumping jack motion with your arms. Reach your hands to the ceiling; hold that position for two seconds. Slowly lower your arms down to the 90 degree position. Repeat this 15 times slowly. This will work your back muscles.

Now you have a routine to work most all the muscles at your desk, at home or while traveling. You can do this routine two to three times per day. It will help to burn calories, improve focus and clarity, and improve your energy. Let me know what you think.

If you are interested in starting a wellness program at work, drop me a line. I offer a service that includes onsite presentations to address wellness in your life and the lives of your co-workers. It will increase your level of motivation, improve work satisfaction, and increase productivity. It is an excellent opportunity to create a positive working environment.

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Article #12) Change it Up!

How are your workouts going? You are exercising right? I'll just assume you are. Are you bored with your workout? As this issue is all about change I'm going to discuss with you the importance of changing your exercise routine.

First, your exercise routine should include both cardiovascular exercise and lifting weights three to four times a week. If you are doing this, you are going in the right direction. Now, how long have you been doing the same routine? If your answer is longer than six to eight weeks it is time for a change.

Top three reasons to change your routine:

1) You've hit a plateau: Stop seeing results? Have you ever noticed when you first start working out how the pounds come off relatively easy? For instance, you may have started a walking program 30 minutes a day, every day. After two weeks you lose three pounds. You stay motivated, and continue your program. After two more weeks you lose two pounds. You are still motivated and continue on with your routine. Another two weeks go by and you lose only one pound. It is still something so you continue; two weeks later you haven't lost a single pound. Why, you haven't changed a thing. You are exercising the same amount you were a couple of months ago when you lost the weight, now nothing is changing. What has happened?

Well, your body has become more efficient with the movement pattern of your exercises. So instead of burning 300 calories to walk 30 minutes, eventually you may only burn 100 calories. By increasing your speed or varying the terrain you are walking you will activate different muscles and your body will work harder, causing you to burn more calories.

Another reason to change your routine, exercise should always be challenging, if it is easy, your body becomes complacent. Your body knows what to expect and therefore will hit a plateau and you will cease to "experience momentum" with your workouts.

2) No Motivation: It is hard to workout when you know you will be doing the same thing that you have done before. One thing I enjoy about the seasons changing is it gives me something different to train for. Winter is ski season, spring is cycling, summer is hiking, climbing, and triathlons, and fall is more hiking. This year I am running in the Living History Farms "Turkey Trot". It is the largest cross country road race in the United States in Des Moines, IA. It is a 6.2 mile race through corn fields, crick beds, cow pastures, and everything in between. It is definitely not boring and it forces me to change my routine. Try training for something different.

3) Overuse injury: If you do the same routine you will be prone to tendonitis of your joints. When I do the same cardio routine or leg routine I start to develop pain just below my kneecap. This is called patellar tendonitis. Tendonitis can occur in any joint and it is our body's way of telling us we are doing too much, please back off and rest. However, if we change our routine we will be less likely to develop this type of overuse injury.

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Article #13) Fall Activities

Make this month an active one. October can bring any type of weather and it is the last month before we turn back the clock and lose an hour of daylight. Enjoy it while it lasts! Fall is one of my favorite seasons for outdoor activities; hiking, flag football, biking, typically great weather, colorful leaves, and festivals galore. Don't miss out! Get your kids outside and into the autumn groove. Go to a pumpkin patch with or without the kids.

I remember as a kid my brother and I would make huge leaf piles and just jump around in them, ride our bikes through them and make trails with them. It was so much fun. I'm sure my parents had it all planned out, it was a great way to have us clean up the yard.

Use your imagination to think up some fun games using the heaps of falling leaves at the park. For example, ask your children to make the biggest pile of leaves possible within 60 seconds. Try this as a team activity too! Divide the family into two teams and let the games begin. If it's parents against kids, try not to be a spoilsport by winning!

Another great fall activity is taking the family for a hike! Why not pack up the car and head to the hills? The leaves are changing colors, the fresh crisp air is revitalizing and you can burn off some calories. By the way, exercise improves your insulin sensitivity which allows your blood sugars to maintain a normal level.

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