tag:blogger.com,1999:blog-72629700574593574142024-02-19T02:39:15.965-06:00Be Well With JanellAnonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.comBlogger89125tag:blogger.com,1999:blog-7262970057459357414.post-78433681546738915152014-08-11T15:29:00.003-05:002014-08-11T15:29:50.804-05:00How to Lose a Dress Size in 6 Weeks - Week 3<br />
Here is the workout routine and homework from my KC Live segment: Week 3<br />
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<span>1). <b><u>Warmup</u></b> (walking, jumping jacks, side-to-side steps, etc.): 1-3 minutes</span></div>
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<span>2). <b><u>Bob and Weave</u></b>: 1 minute</span></div>
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<span> NOTE: Add uppercut punches and weights to step up intensity. Also, the lower you go the more you work your legs. Go fast!</span></div>
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<span>3). <b><u>Side Knee</u></b>: 30 seconds each side</span></div>
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<span> NOTE: Lower into your standing leg and add a hand weight to step up the intensity. Again, go fast. </span></div>
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<span>4). <b><u>Jumping Lunges</u></b>: Do 10 jumping lunges, followed by 10 seconds of jogging in place; repeat for 1 minute</span></div>
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<span> NOTE: If you are just getting started with working out, or if you have knee trouble, just do alternating lunges, making sure to keep your knees over your ankles (do not let your knees come past the toes or buckle in!)</span></div>
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<span>5). <b><u>Playful Kitty</u></b>: 1 minute</span></div>
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<span> NOTE: multiple levels of intensity on this one. If you have lower back problems, keep your knees bent; if that is still painful, put your feet on the ground. Add a lift up to the ceiling to engage your upper abs. </span></div>
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<span>6). <b><u>Breather</u></b> (jog/walk in place, side-to-side step, etc.): 30 seconds-1 minute</span></div>
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<span>7). <b><u>REPEAT 2-3 times!!!</u></b></span></div>
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<span>8). <b><u>Cool Down</u></b> (same as warmup): 1-3 minutes</span></div>
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<span><b><u>Tip of the Week</u></b>:</span></div>
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<span>Go to <a href="http://www.choosemyplate.org/" target="_blank"><span style="color: #1155cc;">www.choosemyplate.org</span></a></span></div>
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<span> - enter in your information to find out just how much you really should be eating to reach your goals</span></div>
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<span> - includes helpful portion descriptions and examples</span></div>
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<span> - want to go the extra mile? Track what you eat and drink (be specific!!) for 3 days-1 week. Then enter in that information to the website to see how on track you are</span></div>
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<span> - tracks not just calories, but also how your doing on your food categories (veggies, fruits, sugars, processes foods, etc.)</span></div>
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This is week 3! Keep going!!!! You're doing good!!!</div>
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<span>Carpe Diem!</span>Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-4036997911504896912014-08-11T15:28:00.001-05:002014-08-11T15:28:43.624-05:00How to Lose a Dress Size in 6 Weeks - Week 2Here is the workout routine and homework from my KC Live segment: Week 2. <br />
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<a href="http://www.kshb.com/entertainment/kcl/health-kcl/how-to-drop-a-dress-size-in-6-weeks-week-2?searchType=ALL&compId=529051788">http://www.kshb.com/entertainment/kcl/health-kcl/how-to-drop-a-dress-size-in-6-weeks-week-2?searchType=ALL&compId=529051788</a><br />
<img class="rg_i" data-src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTT_Nz0J6dwYh-LjAJwqPz5GboJWW1cJt0waZ4cGJMNgczm80qP6w" data-sz="f" name="YEAFbrzHTR2V9M:" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTT_Nz0J6dwYh-LjAJwqPz5GboJWW1cJt0waZ4cGJMNgczm80qP6w" style="height: 154px; margin-left: 0px; margin-right: -8px; margin-top: 0px; width: 275px;" /><br />
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<div>
This Week's Workout Routine: </div>
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1. <b><u>Warmup</u></b> (jog in place, jumping jacks, etc): 1-3 minutes</div>
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2. <b><u>Balanced Flamingo</u></b> (use a weight to increase the arm and core workout): 30 seconds each side</div>
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- Hold a weight to your chest. Pulling into your core (your belly), lift your right knee up as high as you can without leaning backward; this is your starting position. From here, simultaneously extend your right leg out behind you while slightly dipping forward and extending the arms overhead. Return to starting position and repeat. </div>
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- Note: do the best that you can with the balance. Just keep tapping your lifted food down as you need to or your can even lightly hold the wall with one hand</div>
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3. <b><u>Cross Punches</u></b> (work up and down): 1 minute</div>
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- Really reach your punches out, making them as long as you can, while twisting from the core</div>
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4. <b><u>Side Lunge/Side Blade Kick</u></b>: 30 seconds each side</div>
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- Hold your upper body straight up and think of leaning in to your kick; this is better for your back and will increase your balance and your core workout</div>
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5. <u><b>Mountain Climbers/Step Ups</b></u> (10 sets of Mtn Climbers (20 total), 10 Step Ups; repeat): 1 minute</div>
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- Make sure you keep your belly pulled in and your lower back lengthened. Stay off your knees for as long as you can. If your lower back begins to hurt, modify!!</div>
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- <i>Modifications</i>: a). Go down to your knees or b). Do the exercise on the wall. </div>
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6. <b><u>Breather</u></b> (keep moving! Jog in place, do side-to-side steps, etc. while letting your breathing slow: 30 seconds - 1 minute</div>
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7. <b><i><u>Repeat! </u></i></b> Do the entire workout another 2-3 times. Remember, you have to get up to at least 20 minutes of exercising. Want more results? Push it. </div>
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8. <b><u>Cool Down and Stretching</u></b> (walk around the house, down the street, side-to-side steps, etc.): 1-3 minutes</div>
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<b><u>Tip of the Week</u></b>: Make at least 1 healthier decision every day. If you would typically order a large fry, order a small. If you'd typically order a soda pop, order an unsweetened tea instead. Take the stairs instead of the elevator. Make at least 1 healthier choice every day. </div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-12392723377790450372014-08-11T15:24:00.001-05:002014-08-11T15:24:25.284-05:00How to Lose a Dress Size in 6 Weeks - Week 1Here is the workout and homework from my KC Live Segment: Week 1<br />
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<a href="http://www.kshb.com/web/kshb/entertainment/kcl/health-kcl/how-to-drop-a-dress-size-in-six-weeks">http://www.kshb.com/web/kshb/entertainment/kcl/health-kcl/how-to-drop-a-dress-size-in-six-weeks</a><br />
<img class="rg_i" data-sz="f" name="ZqBI7wR_NMMf8M:" 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" style="height: 192px; margin-left: -2px; margin-right: 0px; margin-top: 0px; width: 256px;" /><br />
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This week's workout routine:</div>
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<b><u>Warmup</u></b>: 1-3 minutes</div>
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<b><u>Pinwheel Kicks</u></b> (alternate 10 front, 10 side): 1 minute </div>
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<b><u>Punch Combo</u></b> (alternate L, L, L, R; R, R, R, L; with steps): 1 minute- do 4 regular speed sets, then go fast</div>
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<b><u>Front Kicks</u></b> (alternate 10 squat kicks, 10 fast kicks): 1 minute</div>
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Hammer strike: </div>
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<b><u>Overhead Hammer Strike</u></b> (lunge to increase intensity): 30 seconds each side </div>
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<b><u>Jog in place</u></b>: 30 seconds</div>
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<b><i>Repeat routine 3 more times!!</i></b></div>
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<b><u>Cool Down</u></b>: walk, jog, "jump rope", etc: 1-3 minutes<br /><br />Homework: </div>
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1) Do this workout routine 5 days this week! You can do it! It's only 20 minutes out of your day. </div>
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2) Establish Accountability: write in weekly to Janell, telling your weight and dress size (or waist measurement) and she'll help you track your progress. Or, as a minimum, tell someone you regularly talk to, who is a positive individual, that you are committing to this 6 week program. Then ask them to follow up with you. </div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-40370454319704897552014-03-19T14:48:00.002-05:002014-03-19T15:04:33.354-05:00Apple-Squash Springtime <span style="font-family: Helvetica; font-size: 17px;">Spring is finally starting to show up all around us, from the little bit of green grass starting to poke through the ground to the sunny days that are practically begging us to come play outside. Although the days are getting warmer, it will still be a bit longer until all the delicious fruits and veggies will be ripe and in season. So until that happens, try this recipe to bring your winter squash into the Spring.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQXVSQBMkCX_LnFC3tM6M73se515D-sBrgstC8YeAfraSTvVnc-oHgtCUhnG0PVM8bkBhnbw6bZKwNgFM17wqi99wdOUVJc_BN1_csqLiizWEipqwsUMoYrAiMmZ8lnMTUxms9ADj76d8/s1600/Apple-Squash+Springtime.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQXVSQBMkCX_LnFC3tM6M73se515D-sBrgstC8YeAfraSTvVnc-oHgtCUhnG0PVM8bkBhnbw6bZKwNgFM17wqi99wdOUVJc_BN1_csqLiizWEipqwsUMoYrAiMmZ8lnMTUxms9ADj76d8/s1600/Apple-Squash+Springtime.JPG" height="320" width="240" /></a></div>
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Apple-Squash Springtime</div>
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1 butternut squash</div>
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1-2 apples (last time I made this I used Fuji and they were delicious)</div>
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2 cloves of garlic, crushed</div>
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Cinnamon, salt, and pepper to taste (a dash or two)</div>
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Peel squash and apples, then cut into cubes (about 1/3 inch). Warm 1T oil (olive, coconut, or just plain ol' butter) in a pan. Add squash, and cover. Cook on medium heat for about 5 minutes, stirring occasionally. Add the rest of the other ingredients. Lower temp to med/low and cover again, stirring occasionally. Cook until tender. </div>
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Note: need it sweet kick? Add the second apple. Need more of a sweet kick? Add 2 tsp honey once everything is tender and ready to eat. </div>
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This is not only something I love, but also something my kiddos love. Plus, its great both hot and cold. </div>
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Enjoy!</div>
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Carpe Diem!<br />
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</span>Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-29023920109234405162014-03-10T13:23:00.000-05:002014-03-10T13:23:09.770-05:00My Choke Hold Defense on Fox4KCHello All and Happy March! It finally feels like spring and that mean's more time to play outside! With the warm weather comes exciting and fun events outside, like the upcoming St. Patty's Day parade we are going to be in; watch my Fox 4 KC video to learn how to karate chop (and leprechaun dance) your way out of a choke hold should a festivity goer come in for an attack.<br />
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http://fox4kc.com/2014/02/23/self-defense-sundays-defend-yourself-from-a-choke-hold/<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEA75JpMdR4UWdH11uTsk_J9EhnaA-3ozmX6mCiIKoaygoTt4a3GiqOcW2PHkKUwEOKT0UhXdldafUORgGrqKkvF9UqB9N4vxv2OIa86yc-7Q1tJwhe7W9rvYg5i9WNX9bV8ofTHu5A7A/s1600/Feb+2014+-+choke+hold.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEA75JpMdR4UWdH11uTsk_J9EhnaA-3ozmX6mCiIKoaygoTt4a3GiqOcW2PHkKUwEOKT0UhXdldafUORgGrqKkvF9UqB9N4vxv2OIa86yc-7Q1tJwhe7W9rvYg5i9WNX9bV8ofTHu5A7A/s1600/Feb+2014+-+choke+hold.jpg" height="111" width="200" /></a></div>
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In you live in KC, come see us in the Brookside St. Patty's Day parade, Saturday, March 15th at 2:00pm.Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-20493697738574225042014-02-21T12:33:00.002-06:002014-03-19T15:05:08.856-05:00NEW 23 Minute Whole Body Workout Video<br />
<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
<img class="rg_i" data-sz="f" height="112" name="Hk7spzdWsA90sM:" src="data:image/jpeg;base64,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" style="height: 168px; margin-left: -6px; margin-right: -6px; margin-top: 0px; width: 300px;" width="200" /></div>
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Hi All! Check out my new 23 Minute Whole Body Workout - Muscle Blow-Out Session at:<br />
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http://www.youtube.com/watch?v=83h4viTTnM8<br />
<br />
<br />
Remember to give it a "thumbs up", share it, and subscribe! Then stay tuned for more bootie kickin' goodness!Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-40168598362402693312014-02-19T13:42:00.000-06:002014-02-19T13:42:18.945-06:00Yummy and Healthy Breakfast - Oatmeal Bonus<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDNi5E9fTLw9LIp93NvorEKMDIq-Chraz_ay-D0KQUy86xElhwuvsmEfgb0MXMaL7mBcyqyee8VH37OO3CSux_mfYPh9y37k0F48P5hqPOZ2xTQhhdnClskDS5L67HSK8Jry9eowlFP5E/s1600/oatmeal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDNi5E9fTLw9LIp93NvorEKMDIq-Chraz_ay-D0KQUy86xElhwuvsmEfgb0MXMaL7mBcyqyee8VH37OO3CSux_mfYPh9y37k0F48P5hqPOZ2xTQhhdnClskDS5L67HSK8Jry9eowlFP5E/s1600/oatmeal.jpg" height="320" width="240" /></a></div>
Ever wonder what to eat in the am? Try
out my Oatmeal Bonus! It's loaded with protein, fiber, antioxidants,
and more...plus, it's sweet, satisfying, and all around yummy tasting!
Breakfast is important to eat in the morning to jump start your metabolism,
give your brain and body fuel to get pumping for the day, and help you
eat healthier throughout the next 16 hours. It's true,
without breakfast (and just coffee doesn't count) you will feel groggily
and will be more tempted my that donut, candy bar, fast food, etc. because
your brain (and cravings) will tell you to jump on
that cookie and gobble it up as fast as you can....well...maybe not
quite that extreme but I know those treats and unhealthy foods "speak"
to you saying "eat me...eat me...". That's why you need to try this
Oatmeal Bonus!<br />
<br />
The oatmeal and hemp seeds provide protein, helping you feel full for longer<br />
The chia seeds give you healthy Omega 3 fatty acids to feed your brain and body and fiber to help your gut<br />
And, the berries provide antioxidants and a sweetness that will help fulfill any sweet-tooth cravings you might suffer from<br />
<br />
My favorite combo is oatmeal, blueberries, dried tart cherries,
1Tablespoon ground chia seeds, 1 Tablespoon hemp seeds, and 1teaspoon
ground flax seeds...yum, Yum, YUM!<br />
<br />
Try it out for a week and let me know what you think! Enjoy!<br />
<br />
Follow me on Twitter at: @BewellJanell Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-65106465813419135722014-02-07T12:05:00.000-06:002014-02-07T12:05:03.416-06:00My Whole Body Workout on Fox4KC!<br />
<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
</div>
<br />
Happy February! Amazing how time flies! Many of you set fitness goals for your New Years Resolutions this year and now is when the initial excitement and enthusiasm typically starts to wane...kick up your routines with this short workout on Fox4KC. <br />
<br />
http://fox4kc.com/2014/02/03/meteorologist-joe-lauria-works-out-with-the-united-studios-of-self-defense/<br />
(Please like the video and pass it on on your Twitter, Facebook, etc.)<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><img class="irc_mut" height="180" id="irc_mi" src="http://localtvwdaf.files.wordpress.com/2014/02/e-hi8y-omg85h4kx4xmdoxojbro-i4w82.jpg" style="margin-left: auto; margin-right: auto; margin-top: 30px;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Joe jumps in to our whole body workout</td></tr>
</tbody></table>
<br />
<br />
For the workout, do these moves back-to-back for 30 seconds each, alternating sides. You will want to go for 4-8 rounds to get the full benefits. As an alternative, you can simply add in the individual moves to your current workout to spice it up a bit.<br />
<br />
Note: This is an abbreviated version of the workout...Joe and I had a bit too much fun chatting to get the full piece in...so, stay tuned! I will be posting the workout in it's entirety next week.<br />
<br />
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-41196211978504306982014-01-29T14:23:00.001-06:002014-01-29T14:23:36.317-06:002-Minute Mini Workouts - How to stay fit throughout the day<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
With the New Year a lot of us made the resolution to
exercise more this year…to be healthier and fitter.<span style="mso-spacerun: yes;"> </span>Part of this commitment requires you to set
aside time for yourself every week, time to invest in your health and thus in
your future.<span style="mso-spacerun: yes;"> </span>But, it’s also about making
fitness and exercise a part of your everyday life.</div>
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<br /></div>
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Sometimes we have a hard time working out as much as we want
to (or need to).<span style="mso-spacerun: yes;"> </span>That’s what this week
is all about how to exercise while on the move.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Continuing on my mission to help you all stay fit, active
and toned this year, this week’s exercises will help keep you on track even
when you can’t get in that extra 1 hour workout session.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Sound
good?<span style="mso-spacerun: yes;"> </span>Well get ready for the “Toothbrush
Workout”! </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ah…don’t dismiss this funny sounding muscle toner...these
little sessions will help keep your legs toned, your booties lifted and your
core and arms strong.<span style="mso-spacerun: yes;"> </span>And, when
schedules get pushed to the max, as will inevitably happen at some point, every
mini-workout session counts (research has recently shown that these little
mini-workouts throughout the day actually can add up to a full workout, giving
similar health and physical benefits). </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Add in these 2 minute mini-workouts, morning and night,
along with the other mini-workout ideas below to make sure you will be looking
and feeling your very best, even when you can’t workout 4 or 5 days a week.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u>“Toothbrush Workout</u></i></b></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>Note:<span style="mso-spacerun: yes;"> </span>This is much easier if you have one of those
electric toothbrushes…added benefit, those are better for your teeth anyway.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><u>Leg Lifts – Back, Side, and Front</u></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Begin by
pulling in your belly, lifting you chest, and flexing your legs .<span style="mso-spacerun: yes;"> </span>While holding on to the sink, we are going to
do 10-15 repetitions on each kick, on each leg.<span style="mso-spacerun: yes;">
</span>Try to keep the lifting leg from touching the ground so that you work the
stabilizing muscles in your legs and core. </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbXtM7XxvesD4GL_rOJIbSLKWM2bP9QZ1Deb12XQfzNutvOn1aQt05WvShi_bvuHs3vGCZaq2YOy3-TSJeY7HhMhPn2bt3l5Ic4lIC-II-A7851UgY2p0I3KZuiTwoyt9QJb1LVA5W0NQ/s1600/Janell's+Iphone+Oct+050.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbXtM7XxvesD4GL_rOJIbSLKWM2bP9QZ1Deb12XQfzNutvOn1aQt05WvShi_bvuHs3vGCZaq2YOy3-TSJeY7HhMhPn2bt3l5Ic4lIC-II-A7851UgY2p0I3KZuiTwoyt9QJb1LVA5W0NQ/s1600/Janell's+Iphone+Oct+050.JPG" height="150" width="200" /></a><u>Back:</u>
<span style="mso-spacerun: yes;"> </span>Lift your right leg straight behind you
until you feel your hamstrings and glutes activate.<span style="mso-spacerun: yes;"> </span>Pause for 1 second at the top of the lift
before returning to the start position.<span style="mso-spacerun: yes;"> </span><br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<u>Side:</u>
Keeping your right leg straight, lift your leg to the side while keeping your
knee facing forward (this will work the sides of your leg); Think of pressing
your hip forward.<span style="mso-spacerun: yes;"> </span>If you let your knee
point toward the ceiling you will be working the front of your leg.<span style="mso-spacerun: yes;"> </span>Pause for 1 second at the top of the lift
before returning to the start position.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<u>Front:</u><span style="mso-spacerun: yes;"> </span>Make sure your belly is in, chest lifted,
legs flexed.<span style="mso-spacerun: yes;"> </span>Slightly turn your toes out
in order to work your inner thighs along with the front of your leg.<span style="mso-spacerun: yes;"> </span>Slowly and with control, lift your leg up in
front of you.<span style="mso-spacerun: yes;"> </span>Again, pause for 1 second
at the top of the lift before returning to the start position.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><u>Squats</u></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Start with
your feet wider than shoulder width, belly pulled in, chest up and open.<span style="mso-spacerun: yes;"> </span>Remember the lower you go the wider your feet
will need to be.<span style="mso-spacerun: yes;"> </span>That said, make sure
you aren’t doing the splits!<span style="mso-spacerun: yes;"> </span>Your knees
should be over your ankles, not inside of your foot width or past your toes!<span style="mso-spacerun: yes;"> </span>Keeping this position, press your knees out
and squat down and back up, keeping the motion smooth.<span style="mso-spacerun: yes;"> </span>Go for at least 40-50 squats.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Modification:<span style="mso-spacerun: yes;"> </span>Hold on to a hand weight and add an uppercut
punch as you press up from your squat.<span style="mso-spacerun: yes;">
</span>Do 20-25 on one side, then switch hands and repeat (yes, this is where
the electric toothbrush is really handy).</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><u>Stairs</u></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Walk the
stairs…easy enough!<span style="mso-spacerun: yes;"> </span>You can alternate
between taking stairs one at a time and two at a time.<span style="mso-spacerun: yes;"> </span>Go as fast as you can go while still being
safe with that toothbrush in your mouth.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><u>More ideas:</u></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
Doing
laundry?<span style="mso-spacerun: yes;"> </span>Cooking?<span style="mso-spacerun: yes;"> </span>Watching TV?<span style="mso-spacerun: yes;">
</span>Try some of these 2 minute (or less) exercises ideas out.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<br />
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Need something upstairs or downstairs?<span style="mso-spacerun: yes;"> </span>Take the stairs two to three times instead of
just the once.</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Arm circles!<span style="mso-spacerun: yes;">
</span>Jog in place while doing big arm circles to the side, overhead, and in
front (Note: <div class="separator" style="clear: both; text-align: center;">
</div>
<br />
you’re your arms pressing out and circle from the shoulder, not
the elbow or wrist).</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Do the twist: Stand with your feet hip width
apart, crunch your core, and twist side to side.</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Tricep dips using the sofa or chair (Note:
Remember to keep your belly pulled in, chest up and open, and elbows pointing
behind you.<span style="mso-spacerun: yes;"> </span>Try to get your triceps
parallel to the floor at a 90 degree angle).</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span>Counter push-ups…perfect to do in between
stirring your dinner on the stove (Note: As always, keep your belly in and
chest open.</li>
</ul>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-5924024529799082482014-01-18T20:40:00.003-06:002014-01-18T20:40:31.805-06:00Conquer Your New Year’s Resolutions: Reach the Weight Loss and Fitness Level You Desire!<br />
<div align="center" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Conquer
Your New Year’s Resolutions:</span></b></div>
<br />
<div align="center" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="font-family: Calibri;">Reach the Weight Loss and Fitness Level
You Desire</span></div>
<div style="line-height: normal; margin: 0in 0in 0pt;">
<br /></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">The time for setting New Year’s resolutions is here once again, but do
you really want to set “goals” that inevitably you are not going to keep? That
perpetual cycle of setting goals, having a hard time following through with the
goal, and then finally giving up on actually achieving the goal is
disheartening at best, diminishing to your self-confidence and self-worth at
worst. That’s why this year, you are going to follow these simple steps to
liberate yourself from the downward spiral of New Year’s Resolution defeat and
finally achieve success! </span></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Are you ready for success, confidence, empowerment, more energy, and
happiness? Great! Read on!</span></div>
<br />
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"> </span><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 1</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx8tkM0VJFnkuASuDuoboDRCetnL5LE5PVlXponn0v-1DoyDg23Yx11NLxaydmlDv07XhM16mGSY9lzHEsIIG6snYw4V46AYTkYQLhsKvus-qC9keohiQ5Htszww1TqWUR2bc5_mjw-7c/s1600/Side+knee+1.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx8tkM0VJFnkuASuDuoboDRCetnL5LE5PVlXponn0v-1DoyDg23Yx11NLxaydmlDv07XhM16mGSY9lzHEsIIG6snYw4V46AYTkYQLhsKvus-qC9keohiQ5Htszww1TqWUR2bc5_mjw-7c/s1600/Side+knee+1.JPG" height="200" width="150" /></a><span style="font-family: Calibri;">Pick one issue to tackle, not many. Picking multiple goals to achieve
can be challenging, and when life gets extra busy or stressful, probably at
least one (if not multiple) of your goals will go out the window.</span></div>
<div style="line-height: normal; margin: 0in 0in 0pt;">
</div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 2</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Set realistic goals. Although it would be great to lose those twenty
pounds in a few weeks, it simply isn’t realistic. Setting too high of
expectations is essentially setting yourself up for failure. Remember, it took
you time to get to the state that you are in, it is going to take time to get
back out of it.</span></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
</div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 3</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Be specific. In order to achieve a goal it has to measured. This way
you know whether you are staying on track, or need to make adjustments. Some
examples are: “I want to lose a pound a week” or “I want to attend three
fitness classes each week”.</span></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 4</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Tell people about your goal. The act of telling others, especially
those that you care about (friends, colleagues, family) instantly creates
accountability. After all, all of those individuals will now not only be
watching your progress, but they will be asking you about it. This means that
when you are tempted to slack off, you will know you have all those sets of
eyes paying attention; fear of public humiliation can be very big motivator and
it just might be the very thing that keeps you going all the way to achieve
your success. Hint: Ask your friends and colleagues to be positive and
encouraging…you don’t need any nay-sayers in your path.</span></div>
<div style="line-height: normal; margin: 0in 0in 0pt;">
</div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 5</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPAdd2rQ524_tTzhA1Asy8PrgzhyZU834FWPcz1QhCGUmVG-yu9wAK1-Xj_Q_Ec4KwJ4s23U5Ks2P7xFoSBFdlXNKOWMRGy5yPRsCXboGxTUR56lX49n3FKpHz11Jxb0yzyVDPwh3Ee3s/s1600/1.+Legs2+-+lung-knee+-+6.17.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPAdd2rQ524_tTzhA1Asy8PrgzhyZU834FWPcz1QhCGUmVG-yu9wAK1-Xj_Q_Ec4KwJ4s23U5Ks2P7xFoSBFdlXNKOWMRGy5yPRsCXboGxTUR56lX49n3FKpHz11Jxb0yzyVDPwh3Ee3s/s1600/1.+Legs2+-+lung-knee+-+6.17.13.JPG" height="200" width="150" /></a><span style="font-family: Calibri;">Get a coach or a trainer; you will need a cheerleader. One of the
things I hear most often is “I almost didn’t come tonight but I knew that if I
didn’t, I’d be getting a call from you”. Having a coach or trainer there by
your side creates accountability and will help to keep you on track. In
addition, a coach will help push you to go farther and achieve more than you
would, or thought you even could, on your own.<span style="mso-spacerun: yes;">
</span>However, in order for this to work, you can’t merely just go to a group
class or anonymous work-out (they won’t know if you come or not). Instead, you
need a place where there is a strong relationship between the instructor and
the students; you will respect them more, get more out of the class, and show
up more often.</span></div>
<div style="line-height: normal; margin: 0in 0in 0pt;">
</div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 6</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Know the benefits of achieving your goal. You need to know what you
will specifically be able to do when you achieve your goal.<span style="mso-spacerun: yes;"> </span>Such as: “I will be able to wear my ‘skinny’
jeans” or “I will be able to run around the playground with my
(grand)children”, . Make a “vision board”, put up pictures, talk to your
friends, and make plans to take advantage of the benefits of your success!</span></div>
<br />
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 7</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Have fun! Let’s be honest, we have countless things pulling for our
time, and if we are bored or even just dislike what we are doing to reach our
goals, we are not going to sustain that activity. We have to have fun, laugh,
be around good people and places, and relieve stress. Find a program that will
bring you joy and comradary, while still being challenging. </span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmS9txnp0c0XxkTX8kPLjDFuwzD2LlJT6yIc8KJssKNdqawB61sZioTcuGJBeKxC9upMjTivaSmCScbwQWbSjAvHNIpxkTk696Z-jhkNNI7XWyUUsArdA27nDY0JrYWlKExzZDmwEez9A/s1600/mountain+climbers1.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmS9txnp0c0XxkTX8kPLjDFuwzD2LlJT6yIc8KJssKNdqawB61sZioTcuGJBeKxC9upMjTivaSmCScbwQWbSjAvHNIpxkTk696Z-jhkNNI7XWyUUsArdA27nDY0JrYWlKExzZDmwEez9A/s1600/mountain+climbers1.JPG" height="150" width="200" /></a><br />
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Step 8</span></u></b></div>
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Give yourself time; forge through setbacks. To have lasting benefits
you will need to make lifestyle changes; make your goal a part of who you are.
This is why it is essential to enjoy what you are doing and have a positive
support group. Become the person who inspires others and you will experience
the benefits of your success tenfold.</span></div>
<br />
<br />
<div style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Have this year be your year; achieve a better, happier, and healthier
life and will reap benefits for years to come.<span style="mso-spacerun: yes;">
</span>Follow these steps and conquer your New Year’s resolutions!</span></div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-75646309504061747752014-01-01T07:53:00.000-06:002014-01-01T07:53:14.768-06:00Happy New Year!!Happy New Year!!!!<br />
<br />
I hope you had a wonderful holiday season with a safe and fun New Year's celebration! This is such a wonderful time of year, to celebrate all that is around us, to celebrate life, and to celebrate all the pontential the New Year brings.<br />
<br />
Have you set you New Year's resolutions yet? Mine is to get back into meditating regularly.<br />
<br />
If you haven't set yours yet, take some time to yourself to really think about what you want in this upcoming year (and beyond)... What do you want it to look like? What do you want it to feel like? What do you want to achieve? Then figure out an action you can take to help bring all of that to fruition. I will be posting a guide for how to actually stick to your New Year's resolutions (reaping the benefits) later.<br />
<br />
So stay tuned! There are videos, exercises, and tips for bettering your life even more coming your way!<br />
<br />
Happy New Year! I wish you all a joyous, loving, fulfilling, successful, and peaceful year!<br />
<br />
Cheers!<br />
JanellAnonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-71891162916330305202013-12-05T17:45:00.000-06:002013-12-05T18:05:39.519-06:004-Mintue Floor Workout for Tight Buns and Core <div style="clear: both; text-align: center;">
</div>
<div style="clear: both; text-align: center;">
</div>
<div style="clear: both; text-align: center;">
Check out my bootie lifting and core toning workout on <a href="http://youtu.be/U9uwBzlLHjM" target="_blank">YouTube</a>! </div>
<div style="clear: both; text-align: center;">
Remember to "Like", "Share", and "<a href="https://www.youtube.com/channel/UCaGftl1Tc34tZ6Q0vv_SH7w" target="_blank">Subscribe</a>"! Then stay tuned for my next video!</div>
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<br />Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-54891310449352973852013-11-26T11:19:00.002-06:002013-11-26T12:07:27.434-06:00Learn a defense against a side wrist grab - My Nov. Fox4 Segment<div class="separator" style="clear: both; text-align: left;">
Happy Thanksgiving week! Remember to give this video (and my other YouTube videos (search for the <a href="http://www.youtube.com/channel/UCaGftl1Tc34tZ6Q0vv_SH7w/feed">Janell Rogers</a> channel on YouTube)) a "thumbs up" and share these with your friends and family. Thanks!!!</div>
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</div>
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<span id="goog_1521176098"></span><a href="http://www.blogger.com/"></a><span id="goog_1521176099"></span><br />Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-86915932950078376542013-11-23T12:22:00.001-06:002013-11-23T12:23:12.206-06:009 Minute Power Cardio Kickboxing VIDEO!!!<div class="separator" style="clear: both; text-align: center;">
Check out my Cardio Kickboxing power workout on YouTube! Remember to "Like", "Share", and "Subscribe"! Then stay tuned because there is more to come!</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/o1a48hRJDdQ?feature=player_embedded' frameborder='0'></iframe></div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-84555561886739201422013-11-21T12:46:00.001-06:002013-11-21T17:24:02.986-06:0010 Minute Power-Workout -- Whole Body Interval Training<span style="font-family: Calibri;">Whew-wee!<span style="mso-spacerun: yes;"> </span>Only 1 week
to go until Turkey Day!<span style="mso-spacerun: yes;"> </span>Like me, I’m
sure most of you out there are trying to figure out what to cook, how many
people to plan for, and how to clean, decorate and get the house ready for
guests.<span style="mso-spacerun: yes;"> </span>All good things, but all time
consuming.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">That’s why this week I am going to feature another short,
jam-packed exercise routine.<span style="mso-spacerun: yes;"> </span>Even though
extra time is pretty slim this next week, I know you can squeeze in a few 10
minute workouts.<span style="mso-spacerun: yes;"> </span>Luckily, this routine
utilizes the interval training method so you can blast away more calories and
get the most out of your training (see last week’s information on interval
training).</span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimH19huEm6IOQlze8uViVz_VWhWMTMrI3Uwn9MvU73TMaVX_rtB1KcC17r2aJmlNdZi-_UMXq_OQv813WQNUkEy49St_vkk8_j9beSbNw1AoMX7XbJhQ7mC87aHp9MG3E12QhmFmZTwgk/s1600/arms+-+tricep+curl-punch+with+weight2+-+9.12.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimH19huEm6IOQlze8uViVz_VWhWMTMrI3Uwn9MvU73TMaVX_rtB1KcC17r2aJmlNdZi-_UMXq_OQv813WQNUkEy49St_vkk8_j9beSbNw1AoMX7XbJhQ7mC87aHp9MG3E12QhmFmZTwgk/s200/arms+-+tricep+curl-punch+with+weight2+-+9.12.13.JPG" width="150" /></a><span style="font-family: Calibri;">Aim for doing this workout routine at least 3 times over the
next week.<span style="mso-spacerun: yes;"> </span>Have more than 10
minutes?<span style="mso-spacerun: yes;"> </span>Do the routine back-to-back or
add in last week’s “<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">15 Minute Power-Workout – Whole Body Interval Training</i></b>”.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">10 Minute Power-Workout
– Whole Body Interval Training<o:p></o:p></span></span></u></i></b></div>
<span style="font-family: Calibri;">Note: Grab a weight for this one to kick-it-up even more</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">High Knees Jogging In Place (quickly) </span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Jumping Jacks (touch your hands together at the
top and go wide with your legs)</span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo4hpgjIVxkw79Xnn3bzgLPakBagXsmFHlzlqQD-0SOftRG3ITyaUJHNQhV79G2Gw4_T-qjERD95LKWzSpJL_df4Pm6tZVyLsmXPgfvDQFLUh1ndKHhUiDDtO8nn7zk1Jxe7tE7zX4VE8/s1600/bicycle1+-+level3.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo4hpgjIVxkw79Xnn3bzgLPakBagXsmFHlzlqQD-0SOftRG3ITyaUJHNQhV79G2Gw4_T-qjERD95LKWzSpJL_df4Pm6tZVyLsmXPgfvDQFLUh1ndKHhUiDDtO8nn7zk1Jxe7tE7zX4VE8/s200/bicycle1+-+level3.JPG" width="200" /></a><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Jabs with Weight (30 seconds each side –
fast!<span style="mso-spacerun: yes;"> </span>Make sure to pull your arm all the
way back)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Squat Front Ball Kicks (squat low and kick
high (get your knee up!) while holding your weight to your chest)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Invisible Jump Rope</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Bicycle Crunches (hold your weight to your
chest)<o:p></o:p></span></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHYGIAFf348HXmVtXEx-tCiJh23oiVpjcOr44d0Mx8ATd4XE6FJxRGRyhatnW2uSgZ2NNVe8TNzZZ0sznOH0C3Mn-sMih5UWBZEtOFVktvQ6abXSdFuZsK8yzPrfFoNhtUCmtAQ_mhbj0/s1600/Legs+-+Backward+W+-+7.10.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHYGIAFf348HXmVtXEx-tCiJh23oiVpjcOr44d0Mx8ATd4XE6FJxRGRyhatnW2uSgZ2NNVe8TNzZZ0sznOH0C3Mn-sMih5UWBZEtOFVktvQ6abXSdFuZsK8yzPrfFoNhtUCmtAQ_mhbj0/s200/Legs+-+Backward+W+-+7.10.13.JPG" style="cursor: move;" unselectable="on" width="200" /></a><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Mountain Climbers (try to balance your
hands on your weights)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Hands and Knees Back Kick (30 seconds each
side – fast! <span style="mso-spacerun: yes;"> </span>Keep your belly pulled in,
knee to chest, then press straight back through your heel)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Quick Side-to-Side Step (touch your feet
together and twist your arms across your body)</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGfBXskPOwVHtlRhX7Q0cPlfrLNiz9vXhpy6IhfC97EqB678on2RFIvfoUC6DT6BSZHhEG6LFhPkUsSpbWVBeI7tyLEgbqR12qnkLVJviU7nJNISAT0-5kGB9IdFRNGPvU6ZV0y-5Qniw/s1600/12.+Arms-Legs+-+squat+with+shoulder+press.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGfBXskPOwVHtlRhX7Q0cPlfrLNiz9vXhpy6IhfC97EqB678on2RFIvfoUC6DT6BSZHhEG6LFhPkUsSpbWVBeI7tyLEgbqR12qnkLVJviU7nJNISAT0-5kGB9IdFRNGPvU6ZV0y-5Qniw/s200/12.+Arms-Legs+-+squat+with+shoulder+press.JPG" width="150" /></a><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">10.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Squats with Tricep Curl (hold your weight
between your hands, behind your head – extend your hands up as your squat down
low)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">11.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Side Blade Kicks (30 seconds each side –
fast! Keep your toes pointing to the front as you kick out, pull your leg back
in to work your inner thighs)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">12.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Jumping Jacks (touch your hands together at the
top and go wide with your legs)</span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">13.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Invisible Jump Rope Backwards</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">All <b style="mso-bidi-font-weight: normal;">bolded</b> items
are hard and fast for 1 minute (unless specified 30 seconds each side).<span style="mso-spacerun: yes;"> </span>Push yourself and get winded; this is
essential to get the full benefit of interval training.</span></div>
<span style="font-family: Calibri;">All non-bolded items are 30 seconds and the “easy” section
of the workout.<span style="mso-spacerun: yes;"> </span>Try to relax your
breathing but still keep working!<span style="mso-spacerun: yes;"> </span>Move
at a moderate pace; you should be able to talk to a friend but still be
breathing a bit heavier than normal.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p><span style="font-family: Calibri;">Like this?<span style="mso-spacerun: yes;"> Follow me on Pinterest and p</span>ass it on
to a friend!<span style="mso-spacerun: yes;"> </span>Plus, continue to check out
my </span><a href="http://www.bewellwithjanell.com/"><span style="color: blue; font-family: Calibri;">www.bewellwithjanell.com</span></a><span style="font-family: Calibri;"> blog
for more great exercise moves and tips for living your best life.<span style="mso-spacerun: yes;"> </span>Want to try out a class with Janell?<span style="mso-spacerun: yes;"> </span>Call Kempo Fitness (913-649-4422) and reserve
a free introductory lesson.</span></div>
<img height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimH19huEm6IOQlze8uViVz_VWhWMTMrI3Uwn9MvU73TMaVX_rtB1KcC17r2aJmlNdZi-_UMXq_OQv813WQNUkEy49St_vkk8_j9beSbNw1AoMX7XbJhQ7mC87aHp9MG3E12QhmFmZTwgk/s200/arms+-+tricep+curl-punch+with+weight2+-+9.12.13.JPG" style="left: 657px; opacity: 0.3; position: absolute; top: 385px;" width="72" /><img height="72" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHYGIAFf348HXmVtXEx-tCiJh23oiVpjcOr44d0Mx8ATd4XE6FJxRGRyhatnW2uSgZ2NNVe8TNzZZ0sznOH0C3Mn-sMih5UWBZEtOFVktvQ6abXSdFuZsK8yzPrfFoNhtUCmtAQ_mhbj0/s200/Legs+-+Backward+W+-+7.10.13.JPG" style="left: 625px; opacity: 0.3; position: absolute; top: 607px;" width="96" />Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-56533946711512705712013-11-14T13:38:00.000-06:002013-11-15T21:15:28.574-06:0015 Minute Power-Workout: Whole Body Interval Training<span style="font-family: Calibri;">We are down to only 2 weeks before Thanksgiving festivities
ensue…followed by 2 months of jam-packed schedules of get-togethers, events,
and celebrations.<span style="mso-spacerun: yes;"> </span>Although your time
might be limited, continuing to workout is going to be essential to maintaining
your health and fitness goals….and your sanity!</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Over the last year I have continually read and heard about
the benefits of interval training, giving you more results in less time (or
even greater results in the same amount of workout time).<span style="mso-spacerun: yes;"> </span>A doctor I heard of the radio the other day
even said he saw comparable benefits in individuals who did 3 30-minute
interval training workouts a week as those who did 5 1-hour regular workouts a
week (Check out the first link below).<span style="mso-spacerun: yes;">
</span>Luckily for my students (and all of you) this is how I have structured
all of my cardio kickboxing classes!</span></div>
<span style="font-family: Calibri;">While all of our time will be limited over the next few
months, let’s use interval training to our advantage!<span style="mso-spacerun: yes;"> </span>So let’s get started with this 15 minute
power-workout routine to rev up our engines and make sure we look and feel
great this holiday season!<span style="mso-spacerun: yes;"> </span>Then, stay
tuned in to Be Well With Janell because I will continue to upload new workouts,
exercises, pictures, videos (yay!), and more!</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Note: Want to make it a high-intensity interval training
workout (HIIT)?<span style="mso-spacerun: yes;"> </span>Use a heavy bag and
weights for all the exercises below – not sure how to do these moves?<span style="mso-spacerun: yes;"> </span>Check out my blog or call in to our dojo and
we’ll get you taken care of (Kempo Fitness – 913-649-4422).</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;"><span style="font-size: large;">15 Minute
Power-Workout: Whole Body Interval Training<o:p></o:p></span></span></u></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwQDDCishv-3Qu_3e8TjVnHV84OP95BosPti_-twbtlR9rrhUflkwLc4ZKmzxadwZailoA_IucqnknI0klDoLbr2qmZijT6RjlhiT1DA3oVM7Iq9HusoaKX-6mKCRWrVKGsF3FaD9w1e8/s1600/arms+-+tricep+curl-punch+with+weight3+-+9.12.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwQDDCishv-3Qu_3e8TjVnHV84OP95BosPti_-twbtlR9rrhUflkwLc4ZKmzxadwZailoA_IucqnknI0klDoLbr2qmZijT6RjlhiT1DA3oVM7Iq9HusoaKX-6mKCRWrVKGsF3FaD9w1e8/s200/arms+-+tricep+curl-punch+with+weight3+-+9.12.13.JPG" width="150" /></a><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Jumping Jacks (30 seconds regular, 30 seconds Nordic)</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Jabs (1 minute each side, with fast feet)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Jog with High Knees</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Side Blade Kick Leg Lifts (1 minute each
side)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Jump Rope</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Squat Front Ball Kicks<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5FznI22pcwWtDLvCZk7-ELDwwywjTZVXmxR7jKzPiMRkiZXSaizkkrIcs5dsDlLZ5-3oQmjCDJHVjwbrAuMZFBfIUPhLp3J5f_mjZZqUHowfgPkzQUG36WNL9hmBVJ5vQ4xneFzw8PPk/s1600/Core+-+rising+knee-front+kick3+-+1.28.13.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5FznI22pcwWtDLvCZk7-ELDwwywjTZVXmxR7jKzPiMRkiZXSaizkkrIcs5dsDlLZ5-3oQmjCDJHVjwbrAuMZFBfIUPhLp3J5f_mjZZqUHowfgPkzQUG36WNL9hmBVJ5vQ4xneFzw8PPk/s200/Core+-+rising+knee-front+kick3+-+1.28.13.jpg" width="150" /></a><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Side Shuffle Step – fast!<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Backward Jump Rope </span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Mountain Climbers<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">10.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Side-to-Side Step with Arm Lifts</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">11.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Punches – hard and fast, with squat (10
punches high, 10 in your lowest squat, repeat)<o:p></o:p></span></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPJeivy3bAjLVWUX0BQi0v9xDfW4HQnZM5RY9C6Mxddv4HAVclntsB_myObXSOhp4HHD1VFY9L42GWUNSL7X6qsAiPE8bHYI7oQYVD9cnE7N7iEQGyw7cDMxiVtkW5ddfbEMNMRTobw6I/s1600/mountain+climbers1.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPJeivy3bAjLVWUX0BQi0v9xDfW4HQnZM5RY9C6Mxddv4HAVclntsB_myObXSOhp4HHD1VFY9L42GWUNSL7X6qsAiPE8bHYI7oQYVD9cnE7N7iEQGyw7cDMxiVtkW5ddfbEMNMRTobw6I/s200/mountain+climbers1.JPG" width="200" /></a><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">12.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Side Knees (1 minute each side)<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">13.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Jumping Jacks</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">14.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Side Shuffle Step – fast!<o:p></o:p></span></b></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">15.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Cool Down Jog</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
</div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">All <b style="mso-bidi-font-weight: normal;">bolded</b> items
are hard and fast for 1 minute (unless specified 1 minute each side).<span style="mso-spacerun: yes;"> </span>Push yourself and get a bit winded; this is
essential to get the full benefit of interval training.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">All non-bolded items are 30 seconds and the “easy” section
of the workout.<span style="mso-spacerun: yes;"> </span>Try to relax your
breathing but still keep working!<span style="mso-spacerun: yes;"> </span>Move
at a moderate pace; you should be able to talk to a friend but still be
breathing heavier then normal.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p><span style="font-family: Calibri;">Check out these websites for more information on the
benefits of interval trainings:</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx"><span style="color: blue; font-family: Calibri;">http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx</span></a><span style="font-family: Calibri;">
</span></div>
<a href="http://www.mayoclinic.com/health/interval-training/SM00110"><span style="color: blue; font-family: Calibri;">http://www.mayoclinic.com/health/interval-training/SM00110</span></a><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="http://www.webmd.com/fitness-exercise/video/summer-fat-burning-workout"><span style="color: blue; font-family: Calibri;">http://www.webmd.com/fitness-exercise/video/summer-fat-burning-workout</span></a></div>
<br />
<img height="72" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPJeivy3bAjLVWUX0BQi0v9xDfW4HQnZM5RY9C6Mxddv4HAVclntsB_myObXSOhp4HHD1VFY9L42GWUNSL7X6qsAiPE8bHYI7oQYVD9cnE7N7iEQGyw7cDMxiVtkW5ddfbEMNMRTobw6I/s200/mountain+climbers1.JPG" style="left: 629px; opacity: 0.3; position: absolute; top: 944px;" width="96" />Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-13814007141084450162013-10-30T15:34:00.000-05:002013-10-30T15:34:03.597-05:00Raised Bridge - Lift Your Bootie and Tone Your Core
<span style="font-family: Calibri;">Happy Halloween!<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Halloween is here, marking the start of the holiday (and
dare I say eating) frenzy that takes place over the next 2 months.<span style="mso-spacerun: yes;"> </span>But, if the tempting food and jammed
schedules aren’t enough, we often add the pressure of looking extra good for
all the holiday pictures that will be taken.<span style="mso-spacerun: yes;">
</span>But, never fear, I will be here to help you through it all with tips,
tricks, exercises, and more to make this holiday a great one!</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">This week we’re going to work our core muscles, inner thighs
and bootie all with one exercise… the:</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvJtGEIKnevF5z-dOuODlusXEnSTyFmdJSUjovql8wHI74htmiAm9qvGTY4Yu-CSKydHsSy2Lh9XxDFcIHDpC9zOLwg31tPzW1hEG6ikEtnRdY_bYVjfkxSZDXxAnpymcM9ogE7eQ2250/s1600/Core-Legs+--+Raised+Bridge1+-+10.30.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvJtGEIKnevF5z-dOuODlusXEnSTyFmdJSUjovql8wHI74htmiAm9qvGTY4Yu-CSKydHsSy2Lh9XxDFcIHDpC9zOLwg31tPzW1hEG6ikEtnRdY_bYVjfkxSZDXxAnpymcM9ogE7eQ2250/s200/Core-Legs+--+Raised+Bridge1+-+10.30.13.JPG" width="150" /></a><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-family: Calibri;">Raised Bridge</span></u></i></b></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWU4a0eyfMJXTYH_3Y76zayA1UE7dJ_yVLCLbok2ZbOQmEEogLSMDQHGOZPHDbdtie9MJNCDOHPBo16sxUKn6FonTqLqX6r4159FLL7tz79WUnTYr_bjbaIHi2xRn1yVBx1n1TsA0yCP8/s1600/Core-Legs+--+Raised+Bridge2+-+10.30.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWU4a0eyfMJXTYH_3Y76zayA1UE7dJ_yVLCLbok2ZbOQmEEogLSMDQHGOZPHDbdtie9MJNCDOHPBo16sxUKn6FonTqLqX6r4159FLL7tz79WUnTYr_bjbaIHi2xRn1yVBx1n1TsA0yCP8/s200/Core-Legs+--+Raised+Bridge2+-+10.30.13.JPG" width="150" /></a><span style="font-family: Calibri;">(Note:<span style="mso-spacerun: yes;"> </span>To increase
the intensity of this move, add a weight)</span><span style="font-family: Calibri;"> </span><br />
<span style="font-family: Calibri;">Begin on your back with your feet on the ground and your
feet hip width apart.<span style="mso-spacerun: yes;"> </span>If you are going
to do this move without a weight, place your hands down by your sides, palms
down.<span style="mso-spacerun: yes;"> </span>Pressing your feet down into the
ground, exhale while you press your bootie up toward the ceiling, holding your
core muscles strong.<span style="mso-spacerun: yes;"> </span>In this position,
think of pulling your thighs into each other, keeping your knees hip width
apart; this will activate your inner thigh muscles.<span style="mso-spacerun: yes;"> </span>Press down into your floor with our feet to
activate your hamstrings.<span style="mso-spacerun: yes;"> </span>Lastly, lift
your bootie up to the ceiling that little bit extra to really get your glutes
working.<span style="mso-spacerun: yes;"> </span>Inhale and release back down to
your starting position.<span style="mso-spacerun: yes;"> </span></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">If you are doing this move right, you should feel your core,
glutes, hamstrings, and thighs.<span style="mso-spacerun: yes;"> </span>Go for
2-4 rounds of 15 reps.</span></div>
</div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-48766095474226530442013-10-04T12:53:00.000-05:002013-10-04T12:53:45.770-05:0022 Fun Things To Do This Fall and Stay Active!
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV1m-mAPShWjSB6v5iG7Qa99r4wMygd9CBm1ww8pdMfCQPz5dwnxZFjZG7p775DrVzFZMg1P2mU92AJQd1W42ogvo27EiM7O7xuu0D-Plsdd6uwAT8OMARJeRmhvNxSmiioQbnPNMMOV4/s1600/fall-trees.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV1m-mAPShWjSB6v5iG7Qa99r4wMygd9CBm1ww8pdMfCQPz5dwnxZFjZG7p775DrVzFZMg1P2mU92AJQd1W42ogvo27EiM7O7xuu0D-Plsdd6uwAT8OMARJeRmhvNxSmiioQbnPNMMOV4/s320/fall-trees.jpg" width="320" /></a><span style="font-family: Calibri;">Happy October!</span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">October always brings the feel of Fall, promising perfect-weather days
and crisp, refreshing nights.<span style="mso-spacerun: yes;"> </span>It’s a
time of year that beckons for long walks, time spent on the patio, and games to
be played outside.<span style="mso-spacerun: yes;"> </span>I recently saw a
segment on the Fox4KC website with the title: “Do your kids suffer from nature
deficiency disorder?”<span style="mso-spacerun: yes;"> </span>Obviously, this is
not a real disorder but there has definitely been a change in what children and
families do for entertainment, even since I was growing up.<span style="mso-spacerun: yes;"> </span>Even though technology is the wave of the
future, spending time outside not only creates a sense of grounding but also
develops a respect for where we live and the environment.<span style="mso-spacerun: yes;"> </span>In addition, spending time outside encourages
all of us to live a healthy and active lifestyle, something that is desperately
needed as rates for obesity, diabetes, etc. soar in our country.</span></div>
<o:p><span style="font-family: Calibri;"> </span></o:p><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<o:p></o:p><span style="font-family: Calibri;">So, I implore you: Go Outside!<span style="mso-spacerun: yes;">
</span>Play!<span style="mso-spacerun: yes;"> </span>There is so much to do
right now; here are some ideas:</span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-family: Calibri;">22 Fun Things To Do This Fall and Stay Active<o:p></o:p></span></u></i></b></div>
<br />
<div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Go for a walk or bike ride with your loved ones
(or by yourself for some “me” time)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Have fun at a pumpkin patch</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivXDXXAn_81pPKSQP_2-FOAqMLkAYNieClbmU5IiOpc6u2ydslmAnb_gBgOZSMK1Mt5IAZXnUbmPXDS3uYY81I3bzqjnVSlTk3xNz2xeyI8qnw4EN2YBCsnIm0oj-gMh6GN-5JW-0pDXs/s1600/Pumpkin-Patch.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivXDXXAn_81pPKSQP_2-FOAqMLkAYNieClbmU5IiOpc6u2ydslmAnb_gBgOZSMK1Mt5IAZXnUbmPXDS3uYY81I3bzqjnVSlTk3xNz2xeyI8qnw4EN2YBCsnIm0oj-gMh6GN-5JW-0pDXs/s200/Pumpkin-Patch.jpg" width="200" /></a><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">See if there is a Fall festival nearby you can
go to</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Run through a corn maze</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Plant bulbs in your garden for pretty Spring
flowers</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Try geocaching and find some treasures (do
nearby or take have an adventure and go to a near-by state park)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Put up Halloween decorations</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Jump in the leaves (or just run through them,
enjoying their crisp, crunching sound)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Play hopscotch</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">10.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Throw a Frisbee (you could even try a game of Frisbee
golf)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">11.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Build something (we are going to build a fort
for my son…very exciting!)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">12.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Go for a hike in nature (need ideas of where to
go?<span style="mso-spacerun: yes;"> </span>Just google search “hike (<u>your
state</u>)”)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">13.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Carve a pumpkin </span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">14.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Rake leaves and use them to make cute (or scary)
ghosts to hang in your trees</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">15.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Fly a kite</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">16.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Go to an apple orchard to pick apples and then
make applesauce and caramel apples</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">17.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">See how many colors of Fall leaves you can
collect and then make “stained glass” with them (iron the leaves between two
sheet of max paper)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">18.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Enjoy doing an exercise circuit in the cool,
brisk air (jumping jacks, squats, pushups, side knees, lunges, etc.)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">19.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Play a game of touch football or a game of
baseball (you can even use trees or other markers in your yard as the bases (my
son and I run around the tree after he hits the ball)</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">20.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Get your friends and family to do a run/walk</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">21.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Visit the zoo (it will be less crowded)</span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">22.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Pick out your favorite, yummy Fall fruits and
vegetables at the City Market (or another farmer’s market near you)</span></div>
<o:p><span style="font-family: Calibri;"> </span></o:p><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Take some time to enjoy the beautiful weather of Fall; I promise if you
go outside, and take a deep breath, you will relax and feel more grounded.<span style="mso-spacerun: yes;"> </span>Then it’s time to go out and have some fun!</span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Want other ideas?<span style="mso-spacerun: yes;"> </span>Check out
these links:</span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<a href="http://www.kcparent.com/KC-Parent-Blogs/Kansas-Citys-Fall-Bucket-List/Fall-Winter-2013/KCs-Fall-Festivals-2013/"><span style="color: blue; font-family: Calibri;">http://www.kcparent.com/KC-Parent-Blogs/Kansas-Citys-Fall-Bucket-List/Fall-Winter-2013/KCs-Fall-Festivals-2013/</span></a><span style="font-family: Calibri;">
</span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<a href="http://www.realsimple.com/work-life/entertainment/fall-activities-00100000084199/index.html"><span style="color: blue; font-family: Calibri;">http://www.realsimple.com/work-life/entertainment/fall-activities-00100000084199/index.html</span></a></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<a href="http://www.visitkc.com/things-to-do/attractions/fall-in-kc/index.aspx"><span style="color: blue; font-family: Calibri;">http://www.visitkc.com/things-to-do/attractions/fall-in-kc/index.aspx</span></a></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<br />
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-48944443812916799762013-09-25T12:46:00.000-05:002013-09-25T12:46:25.972-05:00Lots Fun on Fox4 News This Week! Defend against a surprise side attackThis week my time on Fox4 KC News was filled with lots of laughs; I think it's because prior to recording we were talking about how great the Renaissance Festival in Kansas City is (I love it!). But this light-hearted mood led to a segment filled with jokes, talk of using a turkey leg as a weapon, and lots of "sound effects". Apparently, the sounds effects were quite entertaining although I didn't even realize I was doing them! Ha! Fun times...<br />
<br />
Check out this week's segment at: <a href="http://fox4kc.com/2013/09/22/self-defense-sunday-protect-yourself-from-a-side-attack/">http://fox4kc.com/2013/09/22/self-defense-sunday-protect-yourself-from-a-side-attack/</a><br />
<br />
Remember to click on the "Recommend" and "Share" buttons!<br />
<br />
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-72876787025932112572013-09-20T18:18:00.001-05:002013-09-25T12:50:06.195-05:00A Blessed Life...<span style="font-family: Calibri;">My grandfather passed away this week.<span style="mso-spacerun: yes;"> </span>Luckily,<span style="mso-spacerun: yes;"> I
</span>took my kids down to see him and my grandmother last weekend so we were
able to see him during his last days; something I feel very blessed for.<span style="mso-spacerun: yes;"> </span>Seeing him in that state, and seeing my
grandmother with him, has left me with a few images that will forever be
imprinted in my mind.<span style="mso-spacerun: yes;"> </span>Although his
consciousness was fleeting, in the brief moments we did have, you could tell how
much it meant to him to see his family and his great grandchildren.<span style="mso-spacerun: yes;"> </span>In one moment, his reached out and held my 4
month old daughter's foot and he smiled with joy.<span style="mso-spacerun: yes;"> </span>Another time, he just stared into my son’s
eyes, almost in awe, finally saying: “he looks like you”.<span style="mso-spacerun: yes;"> </span>And after each time we leaned over to tell
him “we love you”, we got a “love you” in return.<span style="mso-spacerun: yes;"> </span>These were some of the last words my
grandfather spoke.<span style="mso-spacerun: yes;"> </span>Wow.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">But one of the images that has impacted me the most was from
the last time we went in to see him.<span style="mso-spacerun: yes;"> </span>He
was not really conscious at the time so we went over to see my
grandmother.<span style="mso-spacerun: yes;"> </span>Soon after, she got up,
walked over to his room (they were in a rehabilitation center together), saw his
state, and just leaned over to give him a kiss, kiss, kiss, kiss, kiss on
the lips; even from across the room you could feel how much she loves him; my
heart ached for her.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">They celebrated their 70<sup><span style="font-size: x-small;">th</span></sup> wedding anniversary
this year.<span style="mso-spacerun: yes;"> </span>Actually, both sets of my
grandparents celebrated their 70<sup><span style="font-size: x-small;">th</span></sup> wedding anniversary this
year.<span style="mso-spacerun: yes;"> </span>Amazing.<span style="mso-spacerun: yes;"> </span>I told each of them that they are an
inspiration.<span style="mso-spacerun: yes;"> </span>Although I am so saddened
to think of my grandmother’s love passing on, I am moved to my core by how much
they stood by each other, loving and supporting each other as one unit.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">As my husband says, “that is a blessed life”.<span style="mso-spacerun: yes;"> </span>I am reminded how important it is to tell and
show your loved ones how much they mean to you.<span style="mso-spacerun: yes;">
</span>And I am reminded how important it is to believe in them and support
them.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I think of my husband and how much we love and support each
other; I would say we do an amazing job of that.<span style="mso-spacerun: yes;"> </span>And I hope that we can be as blessed as my
grandparents, with at least 70 great years together.</span><br />
</div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">So, my test for my next black belt is tonight; I will let
you know how it goes.</span></div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-90441289278802741272013-09-12T23:58:00.000-05:002013-09-12T23:58:19.537-05:00Tone Your Triceps with the Tricep-Punch Combo
<span style="font-family: Calibri;">I’m down to a week for my next black belt test; wow.<span style="mso-spacerun: yes;"> </span>There really is no way to cram years of
training into a week of prep so all I can do now is walk through (mentally and
physically) my material as much as possible and then trust in myself.<span style="mso-spacerun: yes;"> </span>So, I have a whole week to combat any jitters
that pop up with a mental pep talk of: “come on, I can do this!<span style="mso-spacerun: yes;"> </span>I’ve got this!<span style="mso-spacerun: yes;"> </span>I will get through it and I will do great!”
etc. But to be honest, once you have the training and the practice, it’s your
confidence and faith in yourself that is one of the biggest determining factors
for how you will perform.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Today is a lovely dare-I-say (almost) Fall weather day.<span style="mso-spacerun: yes;"> </span>I’m sitting here enjoying a bowl of freshly
cut peaches, kiwi, and purple grapes (so sweet and satisfying who could need
candy!) with a spaghetti squash in the oven to eat with my fresh picked tomato,
zucchini, and pepper meat sauce.<span style="mso-spacerun: yes;"> </span>Yum,
yum, yum!<span style="mso-spacerun: yes;"> </span>It’s an ultra healthy food day
that makes me really appreciate the warm weather and the delicious foods we can
grow.<span style="mso-spacerun: yes;"> </span>I have a small garden in the
back and although it’s my first year with it, and I definitely could have done
a better job, there is still something so special and rewarding about going out
to pick my own fruits and vegetables (especially with my son).</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">If you haven’t jumped into gardening, there is still time to
jump in and try it out.<span style="mso-spacerun: yes;"> </span>Broccoli and
kale are two super green foods that love the cooler Fall weather.<span style="mso-spacerun: yes;"> </span>Although we are past the prime time to plant,
head to your local nursery to find matured vegetables you can still plant and
harvest.<span style="mso-spacerun: yes;"> </span>Plus, they can fill you in on
what you need to do to help them thrive.<span style="mso-spacerun: yes;">
</span>Later this Fall I will write up some of my favorite broccoli and kale
recipes so we can all savor the bounty of our efforts together!<span style="mso-spacerun: yes;"> </span>Live here in Kansas City?<span style="mso-spacerun: yes;"> </span>I love going in to Soil Service Nursery
Center on 71<sup><span style="font-size: x-small;">st</span></sup> and Troost; I always find them to be knowledgeable,
helpful, and with quality plants.</span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVoAYGnKSIbd_uu1UKwgRpz67-fbURN9uzpmeLFDJFzsDMhNNSV4c4K-y-XH_CM8hMCiDtdx6r0aQFAYM3jst_LqlBU3N0QYHJJRGuTiBAteTgV0J6Um_3bCrc8aosoFrBICAEgjg4BEc/s1600/arms+-+tricep+curl-punch+with+weight2+-+9.12.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVoAYGnKSIbd_uu1UKwgRpz67-fbURN9uzpmeLFDJFzsDMhNNSV4c4K-y-XH_CM8hMCiDtdx6r0aQFAYM3jst_LqlBU3N0QYHJJRGuTiBAteTgV0J6Um_3bCrc8aosoFrBICAEgjg4BEc/s320/arms+-+tricep+curl-punch+with+weight2+-+9.12.13.JPG" width="240" /></a><span style="font-family: Calibri;">This week we are going to focus on the arms with the:</span><br />
<br />
<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Tricep-Punch Combo</span></span></u></b></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Note:<span style="mso-spacerun: yes;"> </span>You will want
to use a hand weight to kick up the volume on this exercise.<span style="mso-spacerun: yes;"> </span>Don’t have a hand weight?<span style="mso-spacerun: yes;"> </span>Grab a can of soup, a bottle of water, or any
other weighted item you can hold onto.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIVgIa9qoOOfATdPa98RiulfFJyWXulY6ojJH0grXUFVaX1ml6lj48tLSmi4GVrPY7TCXscnB17F0NYhCfpV5RbGDGY5s_vuQVqhW98LYmOUM1AYjDUo5Q-Nfp9JQEpoEQncA2OPUGJFk/s1600/arms+-+tricep+curl-punch+with+weight1+-+9.12.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIVgIa9qoOOfATdPa98RiulfFJyWXulY6ojJH0grXUFVaX1ml6lj48tLSmi4GVrPY7TCXscnB17F0NYhCfpV5RbGDGY5s_vuQVqhW98LYmOUM1AYjDUo5Q-Nfp9JQEpoEQncA2OPUGJFk/s320/arms+-+tricep+curl-punch+with+weight1+-+9.12.13.JPG" width="240" /></a><span style="font-family: Calibri;">Start in a mini lunge position with your left foot in
front.<span style="mso-spacerun: yes;"> </span>Pull your belly in, open and lift
your chest, and relax your shoulders.<span style="mso-spacerun: yes;"> </span>In
addition, activate your thigh muscles and feel as though everything is pulling
into your middle.<span style="mso-spacerun: yes;"> </span>Hold the weight in
your right hand and bring your hand up to your armpit (consider this your
starting position).<span style="mso-spacerun: yes;"> </span>From here, extend
your hand out behind you, lifting up until your feel your tricep muscle
activate; reset to your starting position.<span style="mso-spacerun: yes;">
</span>Now punch out in front of you, pressing out with your tricep and pulling
back in with your bicep.<span style="mso-spacerun: yes;"> </span>This is one repetition.<span style="mso-spacerun: yes;"> </span>Do 10-20 reps on each side for 2-3 rounds.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Have a great week and good luck with the veggies!</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaVad9uW3mwjEGXjLe2Ekt5jQFgjukMxaSsQtjQm4OZ4SsMwdkK-12-9HTHqCJ01gOSZDTpY77ZaeBa-E1I5IOGbmR71J0wDca4XLgqA6G_bMnaDqhKdKADClg5vTek9kq6gmVAOqc9qI/s1600/arms+-+tricep+curl-punch+with+weight3+-+9.12.13.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaVad9uW3mwjEGXjLe2Ekt5jQFgjukMxaSsQtjQm4OZ4SsMwdkK-12-9HTHqCJ01gOSZDTpY77ZaeBa-E1I5IOGbmR71J0wDca4XLgqA6G_bMnaDqhKdKADClg5vTek9kq6gmVAOqc9qI/s320/arms+-+tricep+curl-punch+with+weight3+-+9.12.13.JPG" width="240" /></a></div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-80875966375236110852013-09-06T16:49:00.001-05:002013-09-06T16:49:52.643-05:00Active Breathing -- Calm the mind and center yourself
<span style="font-family: Calibri;">The importance of silence…</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">It has been quite a week, make that a month.<span style="mso-spacerun: yes;"> </span>Like I’ve said before, I am an optimist.<span style="mso-spacerun: yes;"> </span>An optimist and what I have dubbed: a solution
finder.<span style="mso-spacerun: yes;"> </span>Basically that means I always
try to see the best in the world and when an issue comes up, rather than getting
all worked up or wrapped up in drama, I simply go to finding “solutions” to
take care of the issue…rework the path for merely a slight detour instead of
getting stopped in a construction zone.<span style="mso-spacerun: yes;"> </span>However,
sometimes things build up so much that even my optimistic nature and solution
finding abilities start to crumble a bit; I have found myself in a situation this
week.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I think my limit happened last Thursday evening when we had
to rush my son to the ER to get stitches.<span style="mso-spacerun: yes;">
</span>Man, the look in his eye when they held him down to put 5 stitches
between his eyes…I think that scene (and his face when he initially got hurt)
will haunt me for quite awhile.<span style="mso-spacerun: yes;"> </span>But in
the end, it’s not just this one event that has taken it’s toll on me, but
rather all of the recent events that seem to have put a vice on my heart and a
weight on my shoulders.<span style="mso-spacerun: yes;"> </span>So what to do…</span></div>
<span style="font-family: Calibri;">The answer came yesterday evening when I went out to sit on
my front steps for a few minutes, all by myself:<span style="mso-spacerun: yes;"> </span>I need some time alone to just<i style="mso-bidi-font-style: normal;"> be</i>.<span style="mso-spacerun: yes;">
</span>Being out in nature with nothing going on around me except the wind
blowing in the trees allowed me to just sit and <i style="mso-bidi-font-style: normal;">breathe</i>; breathe in calm and peace and exhale out the tension and
stress I was holding onto. <span style="mso-spacerun: yes;"> </span>I finally
felt some of the weight being lifted off my shoulders and as though I could
re-center myself.<span style="mso-spacerun: yes;"> </span>The 5 minutes I had
definitely wasn’t enough so in the evening, after my tennis lesson (I picked up
tennis lessons after my daughter was born for something fun to do), I went for “a
drive”.<span style="mso-spacerun: yes;"> </span>I had the windows down and drove
through all the pretty streets in my area.<span style="mso-spacerun: yes;">
</span>No music.<span style="mso-spacerun: yes;"> </span>No phone.<span style="mso-spacerun: yes;"> </span>Just the gentle breeze and warm night air
coming in through the windows.<span style="mso-spacerun: yes;"> </span>And I
realized here how easy it is to get caught up in the chaos of life; to always
have something going on to distract us from just <i style="mso-bidi-font-style: normal;">being</i>, centering, and connecting with ourselves.<span style="mso-spacerun: yes;"> </span>In this day and age we are constantly
bombarded with information, noise, activity, technology, etc. that even when we
have a few moments with “nothing to do” we fill it up!<span style="mso-spacerun: yes;"> </span>But, the thing is, sometimes it’s in the simplicity
of the silence that we can find peace.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">This week, I encourage all of you to give yourself a few
minutes to just sit and <i style="mso-bidi-font-style: normal;">be</i>.<span style="mso-spacerun: yes;"> </span>Sit outside or sit inside, it really doesn’t
matter (although outside adds in the meditative component of watching the
breeze in the trees, the birds chirping, etc.); the key is to put away all of
your distractions and just breathe.<span style="mso-spacerun: yes;">
</span>Breathe in the silence, the calm, and all the potential life holds; and
breathe out whatever is running you frazzled or weighting you down.</span><div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Calibri;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV7OQRpNrScAKsAXbFhBHC6YIEgJFwA95vCkjaRtaw6TOtO5nkIdklRcGqHYLcCJH_LQPTGPjdkAg78zb3_rgo6Xn9fuZzrPpVjYOl4Brvoog0V75vJWfEa2tl17SruN9_g0N50iCYyhs/s1600/flowering+tree.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV7OQRpNrScAKsAXbFhBHC6YIEgJFwA95vCkjaRtaw6TOtO5nkIdklRcGqHYLcCJH_LQPTGPjdkAg78zb3_rgo6Xn9fuZzrPpVjYOl4Brvoog0V75vJWfEa2tl17SruN9_g0N50iCYyhs/s320/flowering+tree.png" width="281" /></a></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><strong><u><em>Active Breathing</em></u></strong></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">This will be our exercise of the week. Although it doesn't seem like much, learning how to breathe properly takes effort and dedication, just like toning your arms or your backside. We will do this exercise standing but you can do it just as easily from a seated position. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Start with your feet about hip width apart; roll you pelvis forward slightly feeling the lengthening in your lower back. Pull your belly in, open and lift your chest, and relax your shoulders. Feel your feet grounding you to the Earth and the crown of your head lifting up to the heavens. Maintaining this position, inhale thru your nose, breathing all the way down into your lower lungs; this means your shoulders should stay stationary while your floating ribs (bottom ones) expand out. Pause at the peak of the inhale, feeling the expansion in your body. Now, slowly exhale from your belly, sighing out any tension or stress, centering your body and mind (your exhale should be audible). Continue this breathing, in and out. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Now, as you inhale, reach your arms out to the sides and up overhead, opening your chest as you go. Again, pause at the peak of the inhale, lengthening your spine. Exhale, slowly bringing your arms back down by your sides. Inhale, lengthen; exhale, relax. Repeat for 5-10 breaths. Then, just stand or sit, continuing to fill up your body with good and center back in to yourself. With proper breathing, you should feel at peace and yet invigorated at the end.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Cheers to all of us having a calming and centering week.</span></div>
</div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-42712589112818874222013-08-28T21:20:00.000-05:002013-08-28T21:20:19.333-05:00Strong Legs and Great Cardio with "Speedy Steps"
<span style="font-family: Calibri;">As you know,
I am getting myself ready to test for my next rank in the martial arts; in it’s
essence, this is a goal, just like any other you might set for yourself.<span style="mso-spacerun: yes;"> </span>And just like all good goals, there is a
deadline attached to it.<span style="mso-spacerun: yes;"> </span>And, like all the
paths taken to achieve a goal, sometimes it gets a bit bumpy.<span style="mso-spacerun: yes;"> </span>This week, I was tired and lacking enthusiasm
to workout and practice my material.<span style="mso-spacerun: yes;"> </span>But
alas, I have this big deadline looming over my head, demanding that I not give
in and “rest on my laurels”.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Although it
was my deadline that got me started in the workout last night, it was one of my
students that helped me do just the little bit extra I talked about in my last
blog.<span style="mso-spacerun: yes;"> </span>During class we were doing the following
exercise of the week.<span style="mso-spacerun: yes;"> </span>I came up next to
this student (I’ll call him “Awesome D”) and started doing it alongside him,
going a bit faster than he was.<span style="mso-spacerun: yes;"> </span>The
result of this went as follows:</span></div>
<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; text-indent: 0.5in;">
<span style="font-family: Calibri;">Awesome D: “Awe! You’re making me look bad!” (said jokingly)</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; text-indent: 0.5in;">
<span style="font-family: Calibri;">Me:<span style="mso-spacerun: yes;"> </span>“Come on!<span style="mso-spacerun: yes;"> </span>Get it!” (chuckling along with him)</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">To which he
responded by speeding up even faster than I was going…challenging me with a
friendly:</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; text-indent: 0.5in;">
<span style="font-family: Calibri;">Awesome D: “Where you at???”</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">This of
course “forced” me to step it up and match this new, top-speed pace!<span style="mso-spacerun: yes;"> </span>It was this friendly competition that got
both of us to go that extra bit <i style="mso-bidi-font-style: normal;">and</i>
have fun along the way.<span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Sometimes it’s
hard to stay on track, but having a deadline and some friendly competition
might be just what you need to keep on going and get you to achieve your
goal.<span style="mso-spacerun: yes;"> </span>If you are trying to reach a goal,
set a deadline; this gives you an endpoint to strive toward (when you reach
your deadline, reevaluate and repeat the process).<span style="mso-spacerun: yes;"> </span>You also want to develop a relationship with
your instructors; they will help you set realistic goals and keep you
accountable (at my martial arts/fitness studio we call our students when they
don’t show up and follow up on their progress at least every week).<span style="mso-spacerun: yes;"> </span>Lastly, get to know your classmates; you can
razz each other, encourage each other, and overall keep the process a bit more
fun.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-family: Calibri;">Speedy
Steps<o:p></o:p></span></u></i></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Note:<span style="mso-spacerun: yes;"> </span>You can use any height of step for this
exercise.<span style="mso-spacerun: yes;"> </span>(I like to use 12”-18” step.)</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Start in
front of the step, belly in, chest open and lifted, and head up.<span style="mso-spacerun: yes;"> </span>Step up with your left foot, followed with
your right foot; then step down with your left, followed with your right
foot.<span style="mso-spacerun: yes;"> </span>That’s it!<span style="mso-spacerun: yes;"> </span>Go as fast as you can for 30 seconds,
starting with your left; repeat on the right side for 30 seconds.<span style="mso-spacerun: yes;"> </span>If you aren’t huffing and puffing (with your
legs burning), speed it up!<span style="mso-spacerun: yes;"> </span>If you still
need more of a challenge, increase the time and the height of your step.</span></div>
Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-55565505034804938262013-08-15T17:35:00.001-05:002013-08-15T17:35:09.266-05:00How to: Get-Into-Shape-ImmediatelyIt's official. I just found out I'm testing for my 3rd degree black belt in a month. As you know, I just had my baby girl 3 months ago so instead of excitement, I'm filled with nerves. So, I have now started the "must-get-back-into-shape-immediately" game plan. Now, here's the great thing about this plan: I'm not doing anything crazy to get back into shape. Come on, I have to be realistic! I am still taking care of 2 kiddos all day and having to provide the exclusive sustenance for 1 of them (nursing); I have to take in enough calories and have enough energy to do both of those things. <br />
<br />
This is important because it makes what I'm going to do to get back into shape is something all of you can do. Yes, we all want to look and feel great in as little time as possible, but who wants to do some crazy workout-2-hours-every-day plan to get there? Very few people. And you know what? Only very, very, very few people will maintain the results they get from doing it that way; it's just not sustainable. Instead, overall good health and fitness <em>is</em> something you have to work at every day and every week. Sorry! But, if you want (or in my case <em>need</em>) to step it up for a bit, you can do it by simply making the most out of the time you have to workout.<br />
<br />
I'm going to be doing at least a little bit each day to help tone my muscles, build endurance, and remembering my material (since for me I am working toward attaining that 3rd degree). And the times that I have a scheduled workout planned, I am going to push myself as hard as I can. Yes, that means I expect to be dripping sweat at the end of my workouts, and to be sore, but that's what I need to do to get results. When I do squats (or a horse stance in martial arts), I'm going to push my limits and get my legs burn. When I punch, I'm going to punch with gusto and put my whole body into it, and when I do my "break" exercises (like jogging in place), I'm going to try and go just that little bit faster than my normal pace. And that last bit is what is key: just do that little bit extra....that little bit more effort....that little bit lower or harder...<strong>that</strong> is what is going to get me into shape and ready for my test.<br />
<br />
For all of you out there, if you are trying to reach a goal, start with something you can do. <br />
1. Give yourself an "end date" that is in the near future (for me, that's my test). This way you know that you need to do that little bit extra for just ____ weeks; then you can re-evaluate at that time.<br />
2. Do a little something each day to bring you closer to your goal. It can be as simple as taking the stairs instead of the elevator, going up and down the stairs twice instead of once, parking farther away from the store entrance, and walking briskly. <br />
3. In all of your scheduled workouts, do just that little bit extra.<br />
4. Lastly, if you really want to get in shape, you need to workout (and by workout I mean get yourself sweating) at least 3 days a week (ideally 4).<br />
<br />
All of you can do those 4 steps, just like I am.<br />
<br />
<br />
Only have a few minutes? Try this quick workout to get your blood pumping and tone your body.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihEtBmFWJhHb9iKMNrMXDf8yhsi1dfBu8vL1PaFjABM8LaTILWBzFxuFejpuw8v5_Yy-y0jnBH-6td5akrJCyaAY3N23TYZA6Q-u8SPmriKw2vwQ7jtHBqyVU8lfUXMnoJiQdRa6256Qs/s1600/Core+-+rising+knee-front+kick3+-+1.28.13.jpg" imageanchor="1" style="clear: right; float: right; height: 178px; margin-bottom: 1em; margin-left: 1em; width: 338px;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihEtBmFWJhHb9iKMNrMXDf8yhsi1dfBu8vL1PaFjABM8LaTILWBzFxuFejpuw8v5_Yy-y0jnBH-6td5akrJCyaAY3N23TYZA6Q-u8SPmriKw2vwQ7jtHBqyVU8lfUXMnoJiQdRa6256Qs/s320/Core+-+rising+knee-front+kick3+-+1.28.13.jpg" width="240" /></a>20 Jumping Jacks<br />
20 sets of Front Two-Knuckle Punches<br />
10 Squat Front-ball Kicks<br />
5 Push-ups<br />
15 Mountain Climbers<br />
<br />
Repeat 2-4 more times.<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_mzEjEh0F7QCzBDPyYw0yem_e5Uvk3SJKbltvA63L-vK7Ub_H359n3JVEsEdhe8WJ8ZXlRJK87pzS8yREqEpwSgMxOVTgF6x7CHU_qqAAuRUDFNyDdjE40BB1cDJBoq5a9JAwsR5YGo/s1600/mountain+climbers1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_mzEjEh0F7QCzBDPyYw0yem_e5Uvk3SJKbltvA63L-vK7Ub_H359n3JVEsEdhe8WJ8ZXlRJK87pzS8yREqEpwSgMxOVTgF6x7CHU_qqAAuRUDFNyDdjE40BB1cDJBoq5a9JAwsR5YGo/s320/mountain+climbers1.JPG" width="320" /></a></div>
<img height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihEtBmFWJhHb9iKMNrMXDf8yhsi1dfBu8vL1PaFjABM8LaTILWBzFxuFejpuw8v5_Yy-y0jnBH-6td5akrJCyaAY3N23TYZA6Q-u8SPmriKw2vwQ7jtHBqyVU8lfUXMnoJiQdRa6256Qs/s320/Core+-+rising+knee-front+kick3+-+1.28.13.jpg" style="left: 620px; opacity: 0.3; position: absolute; top: 1034px;" width="72" />Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0tag:blogger.com,1999:blog-7262970057459357414.post-39398394172034228362013-08-10T09:24:00.000-05:002013-08-13T13:58:36.246-05:00Fast Feet! Easy to do and great for your legsThis is a great week. It's not that anything really special has happened, it's just one of those weeks where everything seems beautiful and good: the weather (even when it's raining), my kids (even when the are crying, my hubby (even though he was out of town). I am definitely an optimist by nature, but I still enjoy weeks like this where I seem to be able to find happiness and pleasure in everything.<br />
<br />
My little girl just turned 3 months old (and my son 2 years old); it's amazing how fast that time has gone. I am finally feeling like my body will let me do most of my martial arts moves again so now it's just working back up my endurance and strength. The great thing is that I know I can do it (just like you can), I just have to keep working on it, one workout at a time.<br />
<br />
This week is about your legs. I use this exercise in every class as part of our warmup (and sometimes mixed into some agility training). So get ready for:<br />
<br />
<u><b>Fast Feet<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin_OvrZJa907UqK32bD2LapRIBklRfXlwNgQtbVEq34CdNfZTMKXHk9ewNkRG6d1Zv0dGI9oGjpR3OhLa2ZDJYx3iDMET7zngV6sCW62zzyCFFC-8m3J7MqcHq7-EsJk8FPGail068EKE/s1600/Legs+-+fast+feet+-+8.10.13.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin_OvrZJa907UqK32bD2LapRIBklRfXlwNgQtbVEq34CdNfZTMKXHk9ewNkRG6d1Zv0dGI9oGjpR3OhLa2ZDJYx3iDMET7zngV6sCW62zzyCFFC-8m3J7MqcHq7-EsJk8FPGail068EKE/s320/Legs+-+fast+feet+-+8.10.13.JPG" width="214" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is me, 3 months after having my beautiful baby girl</td></tr>
</tbody></table>
</b></u><br />
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Think of this exercise as jogging in place really fast and with really small movements. Start with your feet together, belly in, head up. For your "fast feet", stay on the balls of your feet and only lift each foot up about an inch. Bend down into your legs making sure to not lift back up as you lift your feet up (don't bounce, stay low and steady). Next, you want to make sure to not waddle from side to side as you pick up your feet; think of your upper body staying totally stationary the entire time. This will isolate into your quads, inner thighs, and hip flexors. If you don't feel in working these areas, make sure your knees are bent, you're staying low, and you're not tipping side to side; from the top up you should hardly tell that you are moving your body at all. If you are having a hard time keeping still, try doing this in front of a mirror so you can watch your shoulders and keep them flat.<br />
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That's it! Go for at least 30 seconds - 1 minute, building up to longer. To mix it up, try going out wide with your feet, keeping your movement the same as with your feet together.<br />
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Have fun with it! Make "smoke" come off those feet from moving so fast!Anonymoushttp://www.blogger.com/profile/10607489964691710803noreply@blogger.com0