Category Archives: Fitness

Thriving Thursday: Pain Threshold

There is one major difference between athletes (people who exercise as a lifestyle and sometimes to meet goals) and people who will forever struggle to stay in shape. Continue reading

Workout Wednesday: Spring Shape Up

Last night, at our workout class, we started the Spring Shape Up. Loads of patients are trying to get in shape for summer so to encourage them we issued a challenge: lose (at least) 5 pounds in 4 weeks and do it together. We have 30+ people doing it and it makes such a difference! Continue reading

Workout Wednesday: Remember Why?

Why do you workout? What type of workouts to do you? What’s the science behind them and are they effective? Do you know?

These 16-minute workouts have changed my body completely. I feel strong and capable and I don’t hate the thought of doing it every day. Here’s why: Continue reading

Workout Wednesday: Keep on Keepin’ On

There’s a lot going on in the US right now. To think of a few things: Boston Marathon bombings, Texas explosion, Peoria flooding … Lots of sadness, but also, lots of kindness. Check out this awesome quote I found from Mr.Rogers.

ScaryMrRogers Continue reading

Mindful Monday: Track Attack!

I have a friend. She’s a triathlete and a blogger. And no, I don’t mean my kind of triathlete who does Sprint triathlons every couple of years and calls it a day. No. She’s an Iron Woman. She has the kind of desire and blind ambition it takes to wake up several hours early to ride 50 miles before work. Or to train outside in the frigid Boston winters.

Screen Shot 2013-04-15 at 7.23.37 AM Continue reading

Wednesday Workout: Change of Pace

The weather is turning here in Peoria. It’s was gorgeous yesterday and now we’re getting some spring rain. I love being outside this time of year. Through the winter, all my workouts were indoors and I was fine with it. In fact, I loved it. But now I’m pining to get outside. So it’s time to switch it up.

Part of a lifelong commitment to working out is recognizing when you need a change. I am starting to get burnt out and need to start some new activities. So I will continue the 16-minute workout at least once a twice a week but maybe I’ll do it outside on the grass! I’ll also factor in some walks/runs and bike riding. It’s time to produce some Vitamin D!

And now … the workout!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Squat Jump

1. squat jumps

PushUp

2. push ups

SquatSideKick

3. squat sidekick

crunches

4. crunches (feet on ground, legs at right angle, or legs straight in air. LIFT YOUR CHEST and SHOULDERS, not your head and neck)

PlieSquat

5. plie squat

plank(better)

6. plank (on hand and knees if too hard, with swimmer kicks if it’s too easy)

If you’re legs don’t burn, you didn’t work hard enough. I hope you’re having a fantastic day! Love and a big smile – Ash

 

Workout Wednesday: Get Out What You Put In

My life is turned a little bit upside down right now. The future is very uncertain and, as an anxious person with a planning mind, that does not bode well for me. Because I don’t have any idea what the future holds, I find myself kind of just floating around. I’ve stopped trying in everything because I don’t know which aspect of my life will send me in the direction I’m trying to go.

I have goals, big one and little ones. I’m doing pretty well with the little ones, just taking things day by day. But man, those big goals are eating away at me. How the heck do I find my path??

Anyway, I know this relates to quite a few of you when it comes to getting healthy, for life. Where do you start? You start right here. With something manageable. Something that doesn’t consume several hours of your day and makes you feel worlds better. So join me for the workout, take the baby step towards your bigger goal 🙂 I’ll let you know when I find my first baby step to my bigger goals.

And let me know if you have any questions!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

LowJacks1LowJacks2

1. low jacks (beginner-side step with a your torso isolated at the same height)

PikePushup

2. pike pushup (looks funny but it works!)

Lunge

3. lunges (quickly, without or without weight)

MountainClimber

4. mountain climbers

RussianTwist

5. russian twist

FrogSquat2 FrogSquat1

6. frog squats