Well, I have been out of town for several weeks and just beginning to get my feet back on the ground to get back into the daily routine. Schools about to start and I’m ready for some structure, day –in and day-out again!
It’s been so hot here that going outside to run/walk is just not an option, even early in the morning. I have found myself looking for ways to workout inside. Magazines are a great resource for me- so many ideas! I thought I might share some of these ideas with you.
No matter what your exercise choice is, the three “DO’S “;
Train Smart
Get Motivated
Stay Injury-Free
Sometimes as a women I can be hard- headed about making sure I do the exercise I had planned, so I can mark it off my long list of responsibilities and things to do. Always remember to think about your workout, if you’re ill, find alternatives to do, injuries will only prolong the results you want, so always “think” through.
Is it too hot outside, perhaps you could purchase an exercise ball, there are many easy exercises you can do using the exercise ball. I find ab workouts are much easier on my lower back, on the ball, and because of the balancing you have to do while exercising you are working your core muscles.
If your home has stairs, you have your own stair master built in, no need for a gym! Use your homes stairs to workout, no need to run the stairs, just do multiple trips up and down. I use these techniques when bringing my clothes upstairs, set my goal. How many trips? Also, I like to count the steps I take up and down the stairs, again set your goal, how many. If you complete your goal with no trouble, push beyond.
If you do have a gym you can workout in, remember to cross train. Sometimes we tend to get bogged down in the same workout, again, we feel good when we complete the task set out to do, but don’t get too comfortable in your workout routine. If you like using machine in the gym, cross train yourself. Start with 10 minutes on the treadmill (Hill mode), move to stair master 10 minutes (speed intervals), and elliptical machine 10 minutes (Hill or intervals if you can) then 15 minutes doing some upper body weights. You will be surprised what a workout you can get without spending long periods of time on the machines.
Lastly, I always use mind over my workout! Keep your thoughts good, happy, remove your self mentally from what your body I doing. Amazingly enough “auto pilot” takes over and you can go further than you think you can.
Have a great week! Stay cool!!
And – KEEP ON MOVIN’, MOVIN”!!
Posts
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
My total chol. is 184
HDL is 46
LDL is 106
Trig. is 184
I have been on a low fat, low carb diet since Sept (NutriSystem). Should I be concerm about my Trig?
Comment by on February 12, 2008 2:54 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PM
Comments
Aug 20 | Vernita said …
Thanks for those WONDERFUL tips, Ruann.
~Vernita
Aug 21 | Melanie said …
Hey Ruann, great to hear from you ... I know what you mean about the Texas heat. But let's keep movin!
~Melanie
Aug 26 | Dorothy said …
Hi Ruann,
Your comments are very helpful to me. I fancy myself a self-starter, really don't like gyms (even though i was a PE teacher in the "dark Ages"!), so enjoy your alternative suggestions........keep on, girl!
Thanks, Dorothy
Sep 04 | Charolet said …
Today is my first day of choosing to move. To be honest, I hate to exercise but am willing to give it a go. Thanks for the tips.
Sep 04 | Charolet said …
Today is my first day of choosing to move. Thanks for the tips.
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