Weekend Workout #1

I will be providing simple workouts each weekend that you can even if you don;t have access to a gym.  These workouts will be built around using your own body weight.   However, if you have some dumbbells or bands you can certainly add them to the workout to increase the intensity.  If the weather is nice, head down to your local park and soak in the fresh air.

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:

5 forward lunges (each leg)
5 side lunges (each side)
10 shoulder circles (each direction)
10 jumping jacks
20 sec. run in place (High Knees)
20 sec. run in place (Butt Kicks)
10 straight-leg kicks (reach opposite arm to opposite leg)

Workout  
Perform each exercise without any rest between.  Rest 1 minute between each round.  Aim for 2-3 rounds.  When finished with all exercises, do 10 x 25 yard sprints...rest time is by walking back to the start.


Beginner
20 Bodyweight Squats (hands behind head)
10 Pushups (on knees)
40 Jumping Jacks
20 Mountain Climbers
10 Close Grip Pushups (on knees)

Intermediate
30 Bodyweight Squats
15 Pushups (plank position)
50 Jumping Jacks
25 Mountain Climbers
15 Close Grip Pushups

Advanced
50 Bodyweight Squats
25 Pushups (plank position)
50 Jumping Jacks
50 Mountain Climbers
25 Close Grip Pushups

Cool Down  5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.) 

Weekly Wednesday Quotavation

This quote is to get you thinking positively about yourself.  You are an amazing person with lots of talent and potential.  I like to have my clients right down a mantra (positive word or phrase) and keep it at their desk at work or on the fridge at home.

"Clear your mind of can't" - Samuel Johnson

Memory Function - Part 2

In my last post about improving memory function, I listed a few simple suggestions that you could do on a daily basis.

photo from:  http://www.lumosity.com/the-science 

Now I want to share with you an even greater (or more fun) method to help improve your brain health.  While I was working on the website, FitDay.com, entering all of my foods, activities, etc (I highly recommend this site to anyone looking to track daily calories or lose weight) I stumbled across something that attracted my attention.  It was a link to a website called Lumosity.   This was the perfect 2nd piece to my "3-Part memory function posts".  Lumosity offers brain training programs designed to help improve your memory, attention, and processing speed.  

According to scientists, our brain needs challenging and adaptive activities in order to get smarter.  By exposing our brain to constant, fresh stimulation, we'll create new neural pathways and change existing ones.  This is part of a process called neuroplasticity.

How Lumosity works is that you select areas of your memory that you want to improve; Memory, Attention, Speed, Flexibility, and Problem Solving.  Then once you have completed all sections, the website will customize a training program for you to work on.  It will even give you an estimated improvement % based on your age group, and will even track your progress.  Upon completing each game (tests), it will provide you with a BPI (Brain Performance Index); a measure of your cognitive memory.  Sound interesting???


So far, I have taken the first 2 "tests" (Speed Match -information processing, and Memory Matrix - spacial recall) and already can see that I need some work. Try it yourself and let me know what you think   

Memory Function - Part 1

I've been reading lots of articles lately that talk about improving our memory function.  I know, this is really nothing new, however, it is an important topic just like improving our fitness...which is in the news every day.

Do you every feel like you are not using your brain some days?  Are you bored at work, or do you not feel challenged?  Well you're probably not alone.  Many Americans report that they feel they are NOT using their brains enough.  Our brain is a muscle, and just like other muscles (quads, biceps, etc), if we don't use them they will eventually begin to atrophy (reduce in size); or in the case of our brain it will begin to lose it's memory function.

Here are just a few simple suggestions from Jackie Keller, certified professional wellness coach and founder of NutriFit, to help keep your brain working and improve it's memory function.

1.  Keep a journal - write about things you enjoy or that come to your mind
2.  Practice math - instead of using a calculator, use the skill s you learned in grade school
3.  Take classes - go back to school and learn something new
4.  Relax - relaxation helps clear the mind...take a yoga or meditation class
5.  Use the map/atlas - instead of printing out a mapquest profile or a GPS for directions, use the map
6.  Turn off the TV/phone - remove distractions and avoid interruptions by working on your concentration

One of my favorite exercises for the brain, and one my father-in-law shared with me, is to move certain things in the house to different locations.  For example, I'm sure all of us know where the kitchen garbage can is and could probably find it with our eyes closed.  Try moving it to a new location in the kitchen.  You'll be surprised how many times you will go to the "old" location out of habit.

Other factors that can help boost our brain power include exercise, staying hydrated, and eating healthy.  Including 30 minutes of daily exercise has been shown to reduce age-related brain decline, Archives of Internal Medicine.  Drinking water will help prevent the brain from becoming groggy, or having poor concentration.  As a general rule, aim for 6-8 glasses of water a day and adjust as needed based on the color of your urine.  If your urine is dark yellow/brown, you need to consume more water, and it it is clear you are drinking too much.  When you get up in the morning, try to get in a habit of drinking 1-2 glasses of water immediately.  Finally, eating healthy fats, lean proteins, whole grains and vegetables will help keep the brain healthy.  Consuming some supplements can also help improve memory.  I would advice checking with your Dr. before starting to add or increase your supplement intake.  One such supplement that is very important is Fish Oil.  Fish oil is an essential fatty acid and contains docohexaernoic acid (DHA), which makes up the majority of our brain, and helps to improve cognitive function.  

Weekly Wednesday Quotavation

Do you set goals?  Do you have dreams?
What is the one thing that separates these two from reality.  The answer is simpler than you might think, and this next states it perfectly.


"The difference between a goal and a dream is a deadline". - Steve Smith

I think it is very important for all of us to have goals; whether it be at work, with family, or in competition.  I have found that when people have goals (write them down and post on the fridge), they are more likely to accomplish that particular task.  When we set a goal for ourselves, it helps to keep us on track and stay focused on the big picture.  Of course, the goal/s have to be realistic.  If for instance you set a goal of losing 30 lbs in 2 months, you most likely will have a very hard time accomplishing that goal, and will only set yourself up for failure...you are most likely dreaming.  However, if the goal was to lose 15 lbs in 2 months, the goal is more realistic and is an attainable goal.


Don't be a dreamer, be a goal setter.