Tag Archives: move it monday

Stretching Exercises: 6 Stretching Exercises You Can Do Anywhere

Posted on September 19, 2011 | Leave a comment

Here is a post that I recently wrote for Every Thing Mom. Hope you enjoy it!

Snap, crackle, pop…..no I am not going to talk about breakfast cereal but perhaps the noises you might hear when you get out of bed in the morning.  So many people wake up stiff, achy, and sore.  I have great news!  Some, if not a lot, of your pain could be alleviated if you commit some time to stretching exercises.

 

Stretching Exercises: 6 Stretching Exercises You Can Do Anywhere

We are all strapped for time and by the end of your workout you need to jet home or go to work and you bypass the stretching exercises.  Mistake…big mistake!  Feeling the stiff muscles, soreness and tight body the next day is a good reminder that stretching exercises are as vital to your exercise program as the exercise itself.

The benefits to incorporating stretching exercises into your routine:

  • It makes muscles longer and leaner, who doesn’t want that???  This gives them better range of motion and better flexibility, which will equal a better workout!!!
  • Your muscles won’t feel as sore after a hard workout
  • It improves circulation
  • It reduces stress and muscle tension
  • It reduces your risk of injury

 

A few things to keep in mind with stretching exercises:

 

  • Never bounce.  Our high school gym teachers were wrong! Bouncing increases the risk to tears and strains.
  • Use static stretching.
  • Stretching should never, ever be painful. Pushing a muscle beyond the point of comfort will cause it to rebel and become less flexible. Instead, go to the point where you feel a gentle stretch, take a few breaths and let your muscle settle in, then go a little deeper and take a few more breaths.
  • Each static stretch should last at least 20 to 30 seconds to get the most out of it (focus on how it’s feeling and you won’t get bored).
  • Relaxation is also a part of a stretching exercises, so breathe and relax
  • This one is sad but true – the older we get, it becomes more important for us to stretch. But those of you in your 20s should keep this in mind: if you stretch a lot now, you will be in far better shape in a couple of decades. Consider stretching an investment in your future health, just as college was an investment in your future career.

 

It’s great to stretch throughout the day, especially when you’ve been sitting or standing for long periods of time. Stretching exercises will reward you with more fluid, mobile movements and less morning stiffness.

 

Mobility is your independence.  Be the active, healthy person you want to be!!

 

Here are 6 stretching exercises that will be helpful for any age, any fitness level and can be done anywhere:

 

1. Cross shoulder stretch
Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Bend right arm at elbow joint, extend arm across chest. Place left hand on the right elbow to gently support the arm during this stretch. Feel the stretch in your right arm and shoulder. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold the stretch. Repeat this stretch on opposite side, using right hand to stretch left arm and shoulder.

 

2. Triceps stretch
Stand up straight, with knees slightly bent. Place your feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Bend right arm at elbow joint, lift arm next to your head. Position right fingers so they touch the shoulder blade area. Place left arm across top of head, and place left hand on the right elbow to gently support the arm during this stretch. Feel the stretch in your right triceps. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch. Repeat this stretch on the opposite side, using right hand to stretch left triceps.

 

3. Chest Stretch
Stand up straight, with knees slightly bent. Place your feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Place arms behind your back. Clasp your hands together, extending your arms behind your back and hold this position. Feel the stretch in your chest. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch.

 

4. Quadriceps stretch
Stand facing a wall, about 1 foot away from it. Keep yourself up by putting your right hand against the wall. Raise your left leg behind you and grab your foot with your left hand. Pull your heel slightly up toward your bottom, stretching the muscles in the front of your left thigh for 20 seconds. Keep your thighs close together to keep your knee aligned and stretch effective. Repeat the stretch with your right leg.

 

5. Hamstring stretch
Lie down with your back flat on the floor, with both of your knees bent. Place your feet flat on the floor, about 6 inches apart. Bend your right knee up to your chest and hold onto your right thigh with both hands placed behind your knee. Slowly straighten your right leg, feeling slight stretching in the back of your leg. Hold the stretch for 20 seconds, and then repeat the stretch with your left leg.

 

6. Calf stretch
Stand facing a wall, about 2 feet away from it. Keeping your heels flat and your back straight, lean forward and press your hands and forehead to the wall. Make sure your knee does not move forward of your ankle. Do this slowly. You should feel stretching in the muscles in the back of your lower legs, above your heels. If you need a bigger stretch, move your back farther away from the wall. Hold this position for 20 seconds and then relax. Repeat!

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Hot weather…an excuse to skip workouts?

Posted on July 25, 2011 | 1 Comment

"It was how hot??"

I am absolutely loving this weather.  The hotter the better.  My kids are loving it, my husband said that this morning it felt kind of chilly when it was 20 degrees out.  (That’s awesome!!).

The hot weather is great…BUT, it requires that when you’re exercising, you need to adjust what you are doing to protect yourself.  Don’t worry, hot weather work outs actually have some great advantages but I need to make you aware of some of the draw backs as well.

Exercising in the heat is a catalyst to improving your fitness and exercise tolerance.  It builds your bodies ‘self protective’ systems to heat tolerance making heat comfort easier.  As you become more accustomed to hot workouts, you end up insulating yourself from heat related risk as you age.

  • You increase blood volume
  • Improve cooling
  • Naturally detoxify through sweat
  • Improve circulation

Heat adaptation occurs fairly quickly and even after one week of exercise in heat your body says, “Hey thanks…I needed that!” Aerobic fitness sees the most benefit with heat tolerance.  So, no crying about the heat…”There’s no crying at Boot Camp”.

OK, so there are the benefits…now here is the protection.

This is what does your body good!

WATER, CLEAR FLUIDS, ‘WET’ FOODS.  Bottom line, you have to intake larger volumes of water to offset the loss of fluids that will occur from exercising in the heat.  I always recommend lots of fluids but now it is even more important.  Drinking water when you are thirsty is necessary, but you should never get to the point of being thirsty.  Thirst is one of the symptoms of dehydration…very bad.  You should never allow yourself to get that low on fluids in your body.  Other symptoms of dehydration are:

  • Thirst
  • Loss of Appetite
  • Dry Skin
  • Skin Flushing
  • Dark Colored Urine
  • Dry Mouth
  • Fatigue or Weakness
  • Chills
  • Head Rushes
  • Light headed

Protect yourself and enjoy exercising in the heat.

Never use heat as an excuse not to exercise…unless its just ridiculous heat, like Arizona in the summer.  But then I’ll let you know not to do it. Warmer weather doesn’t mean you shouldn’t show up to Boot Camp, it means you should show up!

Never confuse the heat of the great outdoors and the benefits of fresh air workouts to some programs that box you into a room, crank up the heat which turns into a biological pool of yuck that you’re in!

“HOT BOOT CAMP RULES.”

Here is a great summer recipe that my family loves (all year-long)

Summer Bean Salad

  • 1 head of romaine lettuce, chopped
  • 1 can mixed beans, drained and rinsed
  • 
1 large red tomato, chopped
  • 
2 green onions, chopped
  • 
4 tbsp crumbled goat or feta cheese

Toss with extra virgin olive oil and vinegar (balsamic is an option), squeeze of fresh lemon garnish with some black olives (optional).

Don’t forget…our amazing smoothie recipe contest is going on.

I know so many of you have been making so many incredible protein smoothies recipes.  So time to get creative….we are having a protein shake contest.

Submit your recipes and we will narrow it down to the top three recipes.  We have some incredible prizes up for grabs!!

So head into your test kitchen, pull out the blender and get mixing.

All entries need to be submitted by July 31st.

Be creative!!! Here is an example to get you thinking about what you can do!!

Re-Cap

  1. Create your favourite smoothie recipe
  2. Share it with me by clicking here: Smoothie Contest
  3. WIN!! 

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Move It Monday – 2011 First Monday

Posted on January 3, 2011 | 1 Comment

Nothing can stop the person with the right mental attitude from achieving their goal; Nothing on earth can help the person with the wrong mental attitude.~Thomas Jefferson

Welcome to 2011!!  Before we move forward, let’s take a short look back.

What was great about 2010 for you personally?

What could you have done to have made it better?

What did you learn?

How can you make 2011 even more AWESOME?

As you reflect back on the year that was, take a minute to honestly answer the questions above.  If you made mistakes, understand that those are temporary set backs unless you don’t learn from them.  That’s when they become inhibitors.  When we don’t learn from our past mistakes, we only condemn ourselves to repeat them.  Mistakes repeated are choices made poorly.  Mistakes learned from are opportunities.

A great new beginning has to start with your health and your body.  Without health and a body you are proud of you are limiting yourself.

Your health and how you feel about the way you look will literally affect all the areas of your life.  When you feel better about yourself, you have more energy and confidence.  At that point you become unstoppable.   You find a way to make things happen.  You find energy to continue when times are tough and you make the choices that are in your best interest…no matter what.  It is life changing.

It’s the first Monday of 2011. Get your butt up and let’s do this. Right here right now. No more I start tomorrow, no more excuses, no more procrastination.

So, here is my list for everyone this year.  You want to get in shape, lose weight, then follow these simple rules:

  1. You don’t want to gain weight, then stop eating junk!  Here is my challenge to you.  Instead of eating a bag of chips, eat carrots-not exciting but rewarding.  Instead of inhaling a container of ice cream, have some fruit.  You know what isn’t good for you, so don’t eat it.  Name me a person who has packed on 30 pounds of weight by eating a bag of baby carrots at 11 at night.
  2. If you can’t go up a flight of stairs without losing your breath, then get active!  Move more.  Don’t say, “While you’re up will you get me this, that or the other thing.”  Get your butt up and do it yourself.
  3. Increase your daily activity to burn more calories.  Get off transit one stop early and walk the rest of the way.  Get off the elevator two floors before your and take the stairs the rest of the way.
  4. If you don’t like the way you fit in your jeans or the way clothes fit you?  Then exercise!  The more you move, the easier it becomes so start!  You’ll be loving the way your clothes fit, feel and look in no time.

These rules are what they are.  Turn over a new leaf and find out what you need to do to achieve your health goals.  None of this is easy.  If it was, everyone would be in shape.  You WILL have to put some effort into this and it WILL probably take a while to get in shape.  That is the honest truth.  The sooner you accept that, the sooner you will see results.

You didn’t get to the weight you are at or the size you are over night, so don’t ecpect the changes you are looking for to happen that way either.  There is NO QUICK FIX, NO SHORTCUT, NO MAGIC PILL, POTION OR LOTION!

Dedication, determination and desire are the beginning of this journey.  Commitment to your goals, yourself and your plan are what makes the difference.

8 Tips to give you an advantage in 2011

  1. Clean your cupboards and fridge – if there’s no junk in them, you have no options for the bad stuff available.  No excuses.
  2. Cut liquid calories - Drink water and unsweetened tea –like hot green or black tea. Lattes are not your friend!
  3. Keep a detailed log — this alone will help you shed any holiday weight gain.  Write down the foods and drinks you consume and track your workouts.  It’s the best way to keep track of your success and the first step to being honest with what you actually take into your body.
  4. Hit the weights – get back to it today — get on it and kick those workouts into high gear.  Boot Camp will help ;)
  5. Eat REAL food. What does that mean?  It means eliminating packaged junk and eating REAL foods with loads of nutrients and void of adding sugars and other crappy ingredients.  If you can’t pronounce it, don’t eat it.
  6. Get more sleep. Sufficient sleep can help cure disease and help you lose weight?  Worth it?  Thought so…
  7. Move more, more often. The more you can move, the better you’ll be.
  8. Focus. Most people try to do too much.  Do a few things great rather than a lot of things poorly and then complain that there’s no time to get it all done.  We all have 24 hours in a day…chose how you use it wisely.

Make 2011 the greatest year you have ever had.  Make it the year you take control of your health and well-being.

Need more? Watch this video…then try to say your excuse out loud!

 

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Jodi Ann…thanks for sharing your story.

Posted on November 28, 2010 | Leave a comment

I came across the following blog post response while I was doing some research.  I was grabbed by the writers honesty with herself and, well, by writing it in a public space, her honesty with anyone who reads it.

Take a minute to read what Jodi Ann had to say about denial…

Denial Got Me Here

I was thinking about how I wanted to have pictures so I can look back at where I came from. But then I thought: “How did I get there?” As I was running today (my first 3 minutes straight ever), I felt like I couldn’t do it. I started talking myself out of running. “I can’t do this, I’ve never been able to do this. I’m too tired. I hurt too much.” Then I thought to myself “What hurts exactly?” My knees? Yes, they do hurt, but no more than they did last week. I can’t breathe? Yes, my breathing is labored, but all in all I am still breathing at a quite regular pace. I was ruining it for myself. I was trying to count seconds, I was giving up on myself. That was when the light went off. I was in denial. I was denying that I had worked up to this point. I CAN do this, there is no real reason why not.

After I pushed through that run, I began thinking. I got here because of denial. I was in denial about my weight. I would compare myself to others and say: “It’s not so bad” or “I’m just having a bad day.” When it came to the foods I would eat I would think “I don’t know how to cook healthy.” or “This one burger isn’t going to hurt me.” “I will quit smoking when I’m ready, I still have time.” and “My habit isn’t so bad, I’ve seen worse.” I have been in denial a long time. Well now I see myself. Overweight, but getting skinnier, and unhealthy, but getting healthier.

I KNOW what brought me here and now I know I am not going to DENY myself the right to be the Jodi Ann I want to be anymore.

What a great attitude to have at the beginning of your own journey.

Jodi has decided to transform herself into the person she wants to be by allowing it to happen.  She is doing one of the most important things that you can do for you own success.  She is being HONEST with herself and what got her where she is.

You don’t gain weight by eating healthy and nutritious foods.  You don’t get a body that you become ashamed of by taking complete care of yourself.  You don’t make excuses for yourself if you have nothing to be making excuses for.

I read Jodi’s words, but heard my own voice.  It was me writing that same story.   It was me making those same excuses.  It was me lying to myself for so many years.

There was no way that I was ever going to lose my teenage weight by being less than honest with myself.  There was no way I was ever going to lose pregnancy weight by being less than satisfied with where I was.  The worst thing I could ever do was accept less than I believed I deserved.  It took a long time to mentally decide that I deserved to where I wanted.  It took even longer to do the work required to get there…but is it ever worth it!!

So, where are you?  Are you where you want to be?

What got you where you are and what is going to get where you want to be?

No matter how you got where you are…you can get where you want to be.  It starts with a choice. It gets supported with action and cemented with commitment.

Way to go Jodi Ann! Good for you and I’m cheering for you!!

Here is some motivation for your Monday morning.

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What kind of eater are you raising?

Posted on November 22, 2010 | 8 Comments

I will start this post by saying that it is not all right to feed your kids junk because, “They are kids” or “because they are active” or “because they will burn it off”.

This might seem harsh to some of you and that’s something I’m ok with. We all need a dose of harsh reality. If you choose to stop reading now, that’s ok too, but you will find value in what I have to say here, so read away.

Kids need to be nourished just like you and I.  They need to have lean sources of protein and they need to eat fruits/vegetables and whole grains…end of story.

If you feed them chicken nuggets and pop tarts, they’ll be learning that it’s ok to avoid spending 5 minutes preparing a meal.  You are coating their palates / tongues with salt, sugar and some grand chemicals.  I know the excuse that’s coming, “They wont eat anything other than chicken nuggets and pop tarts.” Then that’s what you’ve accepted and allowed.  That’s your doing, not theirs.  Who bought it and who made it for them? Kids learn what they live.

Parenting is tough and at times can be thankless. It’s part of your job to teach them right from wrong, AND to teach them healthy from unhealthy.

Now I know people are getting all fired up reading this and are thinking, “Come on Carrie, they’re kids, let them have a treat” or “Carrie’s poor kids must be miserable.”

I think it’s fine to have a treat, but treats with every meal? NO, not a chance.  Replacing real food with something that comes out of a box? NO.  Making excuses why you can’t / won’t cook?  NO.  I have 3 small children work full-time and I can still manage to make healthy meals.  It can be done!

Would I love if many of you did a complete overhaul of your pantry/fridge?  Yes!!!  I realize that will be a process.  Start by adding in more veggies. I would also say, be the parent.  Don’t accept the fuss that is put up when the kids won’t eat the food that is prepared.  Start incorporating veggies that the kids like and then expand into other veggies.  This is not the eat the Brussels sprouts or else blog post :)

Work with what they like and find similar vegetables to add in.  If they like potatoes, then sweet potatoes would be the next one to add in.  If they like cucumber then next try zucchini.  If they like green peppers then add in some red and yellow peppers.

I’m notorious for pureeing veggies and adding them to meatloaf, chili, hamburgers, etc.

Here is what I do: I make sure they have some fruit with breakfast-cut up apple (they seem to eat more when it is cut up for them) I pack fruit and a vegetable with their lunch-after school snack is a mix-some days it is a veggie and some days it is fruit-I alternate so they don’t get bored and dinner is another serving of vegetables.  I also use different cooking techniques, stir fry, grilled, steamed, baked–they like variety just like you!

I will say stop buying crap.  If you don’t buy it, it won’t be in the house.  Chicken nuggets and hot pockets fall into this category as do pop tarts, sugary cereal, etc. This is just being lazy, sorry, but it is.  Kids don’t understand the health issues; so don’t let them dictate what you are buying and making.  They don’t need to eat these kinds of foods-they don’t -end of story.

Why do you willingly want to feed them all of these unknown chemicals, preservatives and fake meat while not really understand the long-term damage they are doing. I do believe that there is long-term damage–with the increase of cancers and other deadly diseases.  I believe there is a link to ingesting all of these unknown chemicals/preservatives.

One thing that is known….if kids don’t learn healthy from unhealthy, they will go into their adult lives not knowing the difference and struggle with their weight.  Why would you do that to them??  Take it from me, growing up and getting bigger and bigger as a teen was the worst feeling.  When you feel that bad as a teen, you eat more and get bigger.  If you’re struggling with your weight now as an adult why, then why in the world would you ever want to pass that along to your kids????????

Think of how you can “make-over” your pantry/fridge.  Think of how you can replace the junk/crap with healthier choices.  Remember though, just because it says “healthy”, “organic”, “lower in fat” doesn’t mean it is.  We call that clever marketing!!

Best choices: Food that doesn’t have a label.  Next, learn how to read a food label and teach your kids to do it as well.  Empower them to make healthier choices.

Here is your food label decoded:

Look at the serving size-then look at the calories- look at the grams of sugar–my kids can’t have anything if the grams of sugar is over 9 grams per serving!

Take a glance of the ingredients….do you know what those words mean? If you need a chemical science degree to understand the words on a box of food–put it down!

You know you feel better when you have eaten well, and you know how you feel after you have had pizza and cake…bloated, tired, cranky. Kids can feel the same then they act up and you wonder why????!!!!! Also, be kind to teachers.  Don’t send your kids to school with their blood sugar sky-high after eating a bowl of Froot Loops PS….there is no fruit in a Froot Loop!! :)

If you clean up the pantry/fridge and start making real food, your entire family will be better for it.  Your kids will perform better at school and their sports.

Uggghhhhh, I feel another blog post coming on (aka rant) kids, nutrition and sports…..hold on to your helmets and dance shoes….that one should be a dooozie!!

This is your health and the health and future of your family, make the changes so that you can all live healthy lives.

Ok, tomorrow……sports and performance nutrition for you future all stars……I will give you a heads up….Tim Bits are not on the approved list…hahahhaha

 

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Move it Monday – The Protein Show Edition

Posted on September 20, 2010 | 2 Comments

Good Morning everyone!!

Thought I would bring you a nutrition post today.  Brooklin decided to create a new recipe for a great Smoothie this weekend.  Raspberry Peach Protein Smoothie…she say’s, “It is delicious!!”  We tried it and think you’ll agree.

So give it a look, a try and add it to your Move It Monday Exercise program for a great start to the week.  Bottom’s up!!

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Move it Monday – Not what you expect!

Posted on September 13, 2010 | 4 Comments

Did you know people who frequently eat high fibre foods like whole grains, some nuts and….VEGETABLES have a more positive outlook on life and are less likely to have symptoms of depression (according to a new UK study).

So, if you come across someone who is having a bad day or bad attitude offer them some broccoli!!  LOL

Are you feeling like a little treat today? A Dairy Queen Blizzard has 720 calories – 28 grams of fat – 78 grams of sugar –OUCH!!!  And no not the supper huge large…that’s a for a SMALL!!  Stay away…and keep your kids away!  If you weigh 110 pounds, that means jogging for 1 hour to get rid of the calories from that little treat.  Better move it!

Bone Protection.  We all know calcium is great for strengthening bones, but most people don’t know where to get unless it comes from the cow.  Well, here is a delicious source…Bone Booster……SHRIMP!  Shrimp is high in Vitamin B12 which aids in bone density and is crucial in the generation of new cells.  It is also a good source of Vitamin D which is essential for bone strength.

Best energy drink on the planet……..get ready for it…….WATER—go get some and feel better.

There you go,  4 things to think about today for “Move it Monday”

If you had a vegetable and shrimp stir fry with a big glass of water you would feel amazing!!!!!!

So how does those all tie in to “Move it Monday”….Super bonus point with a high-five for those that see the common thread.

All those things will make your bowels fly!!  OK, not so much the DQ…but if you are like me and you ate one, your stomach would sure let go.

Meat Monday:

Food ideas chili, meatloaf, meatballs or hamburgers,–mix half extra lean ground beef with lean ground turkey–super easy–super yummy!!

These are easy meals and can be done quickly!!

Carrie’s easy peasy Meatloaf:

1 package of extra lean ground beef

1 package of extra lean ground turkey

1 egg

1/2 cup of oats

big glug of chunky salsa

mix of cut up veggies (cut up fine….celery, broccoli,)

Mix it all together(which takes all of 3 minutes) …put it into a baking pan–top it with more salsa(no ketchup!!!!!)

Bake it at 350 for 45-60 minutes……serve it with brown rice, and a garden salad or steamed veggies!!

Delish and Nutrish!

Enjoy!!

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Monday Move It – Inspiration

Posted on August 16, 2010 | 4 Comments

Welcome back to another Monday.  Friday, Saturday and Sunday are behind us and hopefully we didn’t make too many mistakes in our health and fitness plans.  If you did, well, Monday is your start over day.  But its really not a start over; its a continuation of where you left off.  Maybe you hit a bump in the road on your journey to being the you that you have set your goals to be. Time to get back on track.

The only time we fail is when we quit.  The only time we give up is when the journey seems to be more than we can take.   If you think you can’t keep going call me…I’ll carry you when you need the extra support.

If you let yourself down, don’t worry…just don’t repeat it.  Pick yourself up, dust yourself off and start all over again.  (love that saying).

For those of you that stayed on your plan and keep moving towards your goals…CONGRATULATIONS!

Here is some inspiration for everyone.

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