Cindy

Hello everyone!  Monday workouts can be the best of the week.  You may have rested yesterday and/or just done some fun recreational playing around.  All good stuff!  Now it’s Monday, and you’ve got energy for a great workout, right??!!  Today, I spent an hour supersetting legs and shoulders, with very little rest between sets.  I want to work hard and fast to get the best calorie burn.  I am going to Tucson next week for vacation and would like to trim up a bit.  I finished legs and shoulders with obliques and upper abs.  It was great!    What is your workout today?  Let me know!

Prepare ahead of time what you will eat for the day.  In this day and age of ‘quickie’ everything, it’s just too easy to make fast, haphazard and in this case, non-nutritional choices.  Look in your frig, and plan ahead what you will eat today.  Be sure to include lots of fruits and vegetables (they are your nutrition powerhouses), and get adequate protein from lean sources, like low fat dairy, chicken, turkey and lean cuts of beef.  LImit consumption of fats and concentrate on the omega 3s in avocados,  nuts and olive oil.  These fats clean your arteries, not clog them!  Avoid refined white sugar; I personally believe it is ‘devil’ food!  It kills, steals and destroys!!!  Also avoid packaged products with all the added chemical words no one can pronounce and added sodium.  Satisfy your hunger today with food that builds your body up.  Do not starve or stuff!

Today I woke up with a bit of a headache.  I might be acquiring some allergies as I get older, or it may have been that I slept funny and my neck is slightly tense.  But yes, I am going to workout!  Although I am very seldom ever really sick, there are times when I have to ask myself…..should I exercise today?  Normally, with a headache, I will always exercise.  The increased blood flow and the movement actually reduces the tension and brings oxygen to my head which seems to cause the headache to subside.  This morning I will do a shorter workout.   I am going to ride my stationary bike as hard as I can (completely breathless) for 2 miles, then drop down and do 50 ball ab crunches, and 25 ball back extensions.  I’ll repeat that 3 times.   Then I’ll do some floor stretches before getting ready to see my clients for the day.  How are you feeling today and what exercise will you do?

Good Monday Morning!  As we get older, joints can stiffen.  Movement is the key to staying mobile!!  Also, remember to do some sort of stretching routine to keep the joint range of motion in tact.  I have recently joined a yoga class and it’s wonderful!  It actually combines strength with flexibility, so as you are activating muscles for improved strength, you are also stretching for improved joint flexibility.  It is also a great complement to weight training.  You might want to try it.  If you are a beginner, be sure to search out a teacher who really knows the body and will consider your limitations.

When it comes to exercise, it’s important to have rest time.  I choose Sundays, but you just choose the day that fits your schedule best.  Take a day to relax and enjoy your loved ones.   There is nothing fabulous about constant ‘busy-ness’.  Rest is necessary, take some!

I get up, drink my 16 oz of water, then begin to  plan my day ensuring I get some activity in.  Looking at my schedule, I realize I must do something right away this morning and potentially later this evening.  After  breakfast, I will do some intervals on the stationary bike, then work on the abdominals.  It’s good to target the abs from different angles.  Today, I think I’ll primarily work the upper abs, doing ball crunches.  That will provide a short 20-30 minute intense workout and ensure I”ve got some exercise in right at the start of the day.  Off to training after that!  What are you going to do?

Jump roping is one of the easiest and inexpensive ways to workout, especially if you are a traveler.  Just throw a jump rope in your suitcase and go for it.  Takes just a few mins each day.  Check out this video!