9 days to 2015 – Start with a buddy!

If you enjoyed today’s run, you will enjoy the next two days too. Sometimes, I go with a buddy, in this case my sister. During the warm up and cool down, I catch up with her day. Also, the runs go by quicker. We are always surprised when we go for a long walk and it doesn’t feel like it.

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Here are two workouts for the week. Rest tomorrow or do today’s workout. Week 1: Day 2 and Day 3
Warm up: 5 minutes
Interval: 1 minute run + 1.5 minute walk (repeat 8 times)
Cool down: 5 minutes

Enjoy!

10 days to 2015 – Let’s commit to run a 10k

This afternoon I went for a 4.5 mile walk, and it occurred to me, I should invite people to start training to run/walk a 10k in 12 weeks. I’ll give you exact workouts and if you sign up to my blog or send me an email with your phone number, I’ll text your daily workouts. The other option to get the workouts ahead of time is to sign up to the My Exercise and Wellness Facebook page…

The idea is help you do something that you find difficult doing on your own. Before you know it, we will have an army of dedicated people ready to transform. If you have past injuries or are overweight, visit a doctor before starting any type of exercise program. If you are healthy or you have been cleared to exercise by your doctor, you can get started right away. The workouts will start with a warm up, followed by an interval training, and ending with cool down. The importance of the steps is for your body to warm up and adapt to do the work is about to do. (The little secret in starting a NEW training program, “it will be ok if you have to stop and walk or stop and rest”.) I will design the workouts with the assumption that you haven’t been running and will make the first interval jog/walk or run/walk and as you gain strength and endurance the intervals will get longer and harder. The reality is, if you want to improve your cardiovascular capacity, you need to challenge yourself. But the other reality, it’s your body and taking care of it it’s more important. Exercising everyday is a joy when you create a habit. Running might not be your thing, just try different sports until you find the “one”.
Here we go:
Week 1 – Day 1 = 25 minutes
Warm up: 3 minutes walk at a speed with the capacity to be able to sing.
Interval: 17.5 minutes of intervals: 1 minute run (unable to sign) then 1.5 minute walk (sing again) repeat 7 times.
Cool down: 4.5 minutes walk. Done!

Send me an email and tell me about your experience. Better yet, post a picture of your route on our Facebook page.

Talk to you soon 😃

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11 days to 2015 – I will start exercising!

Moab Trail RunDid you start thinking about your 2015 resolutions? Did you write them down? Are you thinking of giving up the resolution about increasing your exercise? Don’t do it yet! I know it’s easier said than done, but you can write it down again, the Resolution that reads: I will start exercising!

I will start exercising, can refer to your desire to start walking again, to start running, to go back to the gym, to try a new sport. It doesn’t matter what it will be, what matters is that you can look at your calendar and plan your days of exercise. Since I competed in high school and college as a runner, I tend to think that I can just start a run and go from 0 miles to 6 miles in one day, but it is harder to do so now that I’m getting older. I still try though, normally, I end up paying the price with an injury and able to only go for bike rides. Bike rides are fun too, but in the winter months, running and walking it’s much easier!

If you look at a calendar right now, you have 11 days to start exercising. You will be getting a jump start to your 2015 resolution. If you haven’t exercised in the past three weeks or more, I recommend you start walking and running/jogging in between. It will ease your leg muscles and joints into the exercise routine; it will help you prevent injuries.

Here is a two week period of runs

MON TUE WED THU FRI SAT SUN
Beginner/

Intermediate

Week 1 Tempo Rest Speed Stretch Easy Long run Easy
Week 2 Rest Tempo Rest Speed Stretch Easy Long run

A tempo run is a workout that stresses your body to the point of reaching your lactate threshold. This is the point where your body is not able to keep up with the accumulation of lactic acid in the muscle tissue. A tempo run teaches your body to use oxygen going to the muscles more efficiently. Your muscles learn how to use the byproduct of lactic acid more efficiently. In time that threshold will increase but you need to stress the body with tempo running, strength training and even plyometrics at least once a week for each.

Rest is just a time for you to go for a walk or just take the day off from exercise. There is nothing wrong with rest. Of course, I didn’t say sit on the couch all day. Just be mindful of your day and maybe just go for a 20 minute walk insatead.

Speed workout means doing intervals. Two ways of doing interval is to walk and jog, jog and run or run and sprint. The ideas is to do one activity for 1 minute hard, 2 minutes easy. This is the most simplistic way to get you focused on the goal of “Start Exercising”

A long run is anything longer than what you did the other days of the week.

Send me an e-mail to learn about a specific workout for your goals. For now, just start exercising. Your body will love you for it.

Get Transformed with Meditation

https://clients.mindbodyonline.com/classic/home?studioid=208112

If you are deeply unhappy with your life, despite your efforts to improve your emotional status, things just don’t get better or they are not better for long. Gradually, you might start to believe that there is something fundamentally wrong with you. But the belief might come from the accumulation of stresses, or from one or two traumatic events in your life. Sometimes that empty feeling might arise out of the blue. You might need psychological help, you might need medication or maybe you can benefit from meditating or a combination of the three. At My Exercise and Wellness, you can be part of an 8 week program to free your self from the onset of depression.

Mindfulness-Based Cognitive Therapy (MBCT) has been designed to give you the skills and understanding that will empower you to free yourself from getting entangled in painful emotions. The training helps you overcome two critical processes that lie at the root of depression and other emotional problems:

1. The tendency to overthink, or worry too much about things out of your control coupled with

2. a tendency to avoid, suppress, or push away other things.

The Meditation Teacher will work with you to identify if you need to work with a group or meditate on your own. Supplies will be given when you sign up, check the calendar for the next 8-Week Program.

First class starts January 17th.

If you need to purchase a meditation cushion before the class starts you can do so on this website. You can also get them on the first day of meditation.

Survey and Tips to Keep Your New Year’s Resolutions

Take the following survey to start getting focused on your 2015 goals

Maybe you have been thinking about your resolutions from 2014, and getting ready to make a list for 2015?

I’m not a fan of making resolutions because I’m afraid of failing at accomplish them, however I’m going to try something new this year and welcome the year 2015 with hope and desire. When I was younger, my yearly resolution was to improve my running times. It always worked out because I belonged to the running team in high school and college. Hard to fail when you have a support system geared to what you want to accomplish 😉 My resolution for 2015 is to get a location for my wellness center and help 30 clients a week. My resolution is centered on my desire to meet more people and make lasting connections. Your resolution might be related to changing a habit that causes harm to your well-being or changing a behavior that blocks your ability to cope with pain. Some resolutions are best dealt with a professional who can guide you. There have been studies by Roy F. Baumeister explaining that “willpower” is like a muscle, when you exercise self-control you build up a capacity to change.

TIPS to be successful with your RESOLUTIONS in 2015

  1. Start Small with reachable goals
    • Give yourself time to get used to a new routine. For example, if your goal is to exercise, make a schedule to exercise 3 times a week, instead of saying I’ll exercise more. Make your goal specific and fun. Try something completely different even if it’s trying almond milk instead of cow’s milk.
  2. Change One Behavior at a Time
    • Since both healthy and unhealthy behaviors develop over a period of time, it will take a while to change. Work towards changing a little bit and taking away those habits that harm your well-being.
  3. Tell your Friends
    • Share with others your aspirations. When you have someone to share your struggles and successes it makes it easier to carve a healthier journey. Your family and friends will be inspired by your changes! Another idea, join a support group to reach your goals in a community.
  4. Perfection is Unattainable
    • Sometimes you might have a misstep but it will be Okay. Giving up will only make you feel bad, but continuing will empower you to believe that you can reach your goals. So what? if it takes longer than you were prepared to do so. Everyone has ups and downs!
  5. Ask for Support
    • It is empowering to know that we can do things on our own. I have found that I am most successful when I accept help from those around me. Your resolution might cause some stress if your expectations are not met, however with someone by your side s/he can listen and strengthen your resilience. A professional can offer strategies to help you adjust your goals as well as guide you to change unhealthy behaviors.
  6. Keep Track
    • When you write down or keep track of your progress, you will accomplish your specific goal. There are many apps that keep track of your exercise, your weight, your positive thoughts and even going to the doctor for semi annual check ups. For example, if you want to save money, before you even start to save it, you need to know how much you are spending. Keeping track of your expenditures allows you to know where you have been, saving money tells you where you are going, when keeping track of your money, it becomes easier to change your impulses when going to the mall.

Resolutions are not easy and maybe you don’t need to determine them every year. I have learned to pay attention to my unconscious and how it can keep nagging my consciousness until I give it a specific well determined and attainable goal. The most successful tip is keep track of the steps you are taking to getting to your goal as well as talk to a friend, family or professional. You can do it alone, but it is more rewarding when you accept help.

For further reading:

  1. Baumeister, R., & Tierney, J. (2011) Willpower: Rediscovering the Greatest Human Strength. New York: Penguin Press.
  2. Duckworth, A. (2011) The significance of self-control. Proceedings of the National Academy of Sciences, 108, 2639-2640.
  3. Moffitt, T., et al. (2011). A gradient of childhood self-control predicts health, wealth, and public safety. Proceedings of the National Academy of Sciences, 108, 2693-2698.

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Home Gym and Meditation

Step-by-step guide to building a home gym and meditation area for any space on any budget!

Do you want to have space for yourself to exercise at home but don’t think you have room—in your home or your bank account? Try the following suggestions to get started.


Step 1: Find a space in your home that you can dedicate to your workouts/meditation
First, you need to decide where you want to set up your home gym. The spare bedroom, office, basement, or even a hallway or patio, are all great spaces for exercise. And if you don’t have a spare room, a small area in your living room can double as your workout space.

For your meditation, you can purchase a “cushion” or sit on a chair, all you need is an area large enough to sit for a few minutes a day.

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Step 2: Unclutter the space
Make sure that the space is clean and that you have an area to do sit ups or an area large enough to lay on the floor and comfortably stretch. Add a plant to the space which can help boost oxygen levels in the room. Ferns, and bamboo plants are great indoor air purification powers.

You can add a mirror since it will be a helpful tool for feedback on your form during the exercises; a mirror can also help to open up a space and reflect the light from the windows.

For your meditation, I find the smell of incense calming or the smell and look of a candle. These few objects seem to put me in the mood to settle down.

Step 3: Items for home gym/meditation
All you need is a floor mat, a free hand weights or bands. You don’t need to clutter your space with heavy equipment if you don’t want to do so.

Once you define a routine, you can purchase a stability and/or medicine ball to improve your balance and not just your strength.

Start with something simple and then gradually build up according to the workouts you will be performing. During the holidays, you can ask Santa for them. Another option is to visit garage sales or thrift stores. I have trained clients and helped friends at their homes with a set up just like this. (Review by Joanne Weir)

The meditation cushion and the Zabuton mat (Zen practice) can be purchased at stores worldwide and soon will be provided by Exercise and Wellness.
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Step 4: Organize your space
Once you are done with your workout, you’ll need to store your items in between workouts, especially if you’re using the living room. A small basket can hold your resistance bands, dumbbells, and other fitness gear, such as yoga blocks.

Your meditation area, can be left as is, it will be easier to get inspired in the morning or the afternoon to bring awareness to your actions. It will be easier to feel motivated and to tune in to what’s going on in your mind, body, and the outside world, moment by moment.

Step 5: Use your Space
Set aside 30 minutes a day and follow the routine explained in this blog, click 07231201 to download.

For your meditation, set aside 5 to 10 minutes each day and follow the instruction by Mark Williams and Danny Penman from the book Mindfulness An Eight-week Plan for Finding Peace in a Frantic World.

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Step 5: Share your Experience
In order to keep you motivated invite a friend, family member or significant other to see how you are creating new health habits for your exercise and wellness to live wholeheartedly!

To purchase some of the items in the pictures, feel free to send me a note. The cushions will be made in the US by my mother 😉 Estimated pricing for the set $110.