Tag Archives: Physical exercise

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

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

 

Workout Wednesday: When NOT to workout

I’m still sick. On day 4 of this wicked flu. I have some awesome coworkers that covered the work I had to do in the office, thank goodness, but there’s no one else who can teach my workout class.

So I taught it in sweats with very little voice. I was much nicer than I normally am but they better not get used to it! I didn’t join them for the workout because my body is already trying so hard to recover that it really doesn’t need any extra strain. For an idea of when NOT to workout, check out this post by a great blog I read: The Guide to Knowing When to Workout or Not While Sick.

Anyway, I figured that I’ve posted enough of a variation of workouts that I could repeat a few every now and then. So this workout is the same as the post on February 13. It was a good one and every person in that room left sweating! I hope you enjoy.

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:

Side Hops

1. side hop (jump fast and high)

GoodMornings

2. good mornings (with or without weights)

LegLift

3. leg lower (lose the ball on this one)

Swimmers

4. swimmers (looks funny but man does it work your core)

DiamondPushup

5. diamond pushup (do this on your feet, knees, or standing against a wall)

SitAndPray

6. sit & pray (get low and put your weight in your heels)

Enjoy your day! Lots of love – Ash

 

Workout Wednesday: Perceived Threshold

People ask me every Tuesday night whether I’m going to take it easy on them or kill them with this workout. My reply is always that I’ll make you feel like you’re dying but you’ll feel amazing afterward. And it’s true!

With these types of workouts, you should be going at such an effort that your muscles stop working, your lungs are burning, and you feel an achy pain in muscles you didn’t even know you had. As long as you are not feeling sharp pain anywhere, and are focusing on correct form, you are doing it right. (If you start to experience sharp pain of any kind, especially in joints, stop that exercise immediately and consult a doc about it.)

So keep going, hard. Work through the pain. The thing that separates you and a higher level of fitness is the ability to push past your perceived threshold. You can always go faster, jump higher, and lunge lower. No excuses!

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:

High Knees

1. high knees (hold your hands at a certain height and bring your knees to touch them)

TriDip

2. tri dips (legs bent in or held straight out)

calfjump

3. calf jumps (too easy? jump higher, jump faster, hold weights in your hands)

crunches

4. crunches (focus on lifting your shoulders, DO NOT pull on your neck; beginner-feet on ground, intermediate-feet at right angle, advanced-feet in air)

plank(better)

5. plank tick tock (beginner-knees or elbows on ground, intermediate-full plank, advanced-lift one leg and, keeping it straight, swing it out to the side, then bring it back to center and do the same with the other leg, in a pendulum-like motion)

Lunge

6. speed lunges (keep feet planted and bounce upper body up and down, switch legs at half-way point)

+ Fit Minute. Choose one of the following exercises. Do it for a full minute at 100% effort. Count how many you do and record it. We’ll be doing these after every workout from now on:

  • Level 1 – side to side steps or jumping jacks
  • Level 2 – push ups
  • Level 3 – burpees

I hope you get all charged up after these workouts like I do. Love and a big smile 🙂 – Ash

Workout Wednesday: Remeasure Time!

This workout capped off an 8-week weight loss challenge for a lot of my patients. At 4 weeks they were doing really well. The goal is to lose 10 pounds and most of them had done it. Then, as the weeks rolled along, they forgot about the changes they had made and a lot of them returned to their previous weight.

There were two people who kept weight off, but I know they slacked towards the end too. The interesting thing is that they all come to me with tips to get back on the healthy track but they already know how! If you’ve done it once before, you can do it again. Humans don’t really learn permanent lessons from doing something for a month. So if and when you fall off the wagon, jump back on! You know how to get back to health. And maybe this time you can make it stick. It’s all up to you.

Anyway, I love my health and the body it has given me. I’m right where I want to be, which I why I love helping people get to that state of mind as well. But I figured I’d participate just to see if there was any change. I measured the largest width from my arm, leg, and belly. My measurements 8 weeks ago and today are:

  • Right arm 8 weeks ago- 12″, today- 11.5″
  • Right leg 8 weeks ago- 24.5″, today- 24.5″
  • Stomach 8 weeks ago-  32.5″, today- 33″

HA! So pretty much exactly the same. I’m happy with that 🙂 And finally the workout you’ve been looking for.

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:

LowJacks2LowJacks1

1) low jacks (keep your upper body level)

PushUp

2) push ups (beginner- on your knees OR on your feet standing and pushing against a wall)

Squat

3) speed squats (lower ab brace is very important here)

Situps

4) sit ups (lift your shoulders first, DO NOT wrench your neck)

Lunge

5) lunges (shoulders over hips, knee over ankle)

burpees

6) 1/2 burpee (without the push up, step 4)

I hope you’re all having awesome days! Love and a big fat smile. – Ash

 

Workout Wednesday: Timing is Everything.

I have three questions for you. Yes, YOU. A lot of people have been falling off the health bandwagon. It’s about that time of year when resolutions crumble and the same people who were enthusiastic 2 months ago are reverting back to the I-don’t-have-time excuse.

So my questions are:

  1. Have you developed a regular workout routine?
  2. What time of day can you absolutely NOT workout?
  3. What time of day does a workout give you the most benefits? (i.e. energy, happy hormones, strength, agility, etc)

Please answer them below. Seriously. Because if you don’t know the answers to these questions, it’s time to figure them out.

My answers:

  1. Yes.
  2. Definitely not anytime after work.
  3. The morning. Waking up and doing something for myself starts my day on the right track.

Now that you’ve thought those through, here’s the workout for this week!

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:

Side Hops

1. side hops- Use a shoe as an obstacle to jump over. Jump high and very fast.

PushUp

2. pushups (beginner- on your knees, intermediate- on your toes with only a slight elbow bend)

RussianTwist

3. russian twist- bend at the waist, lift your chest to the ceiling. (beginner- feet on ground, intermediate- legs at right angle, advanced- legs straight in air)

jumplunge

4. jump switch lunges (jump high, lunge low)

BirdDogs

5. bird dog (beginner- from hands and knees, intermediate- from plank position)

wallsit

6. wall sits (beginner- feet flat on ground, advanced- lift one knees at a time, hold for 3 seconds)

Hope you all have Happy Wednesdays. Love and a big ‘ole smile. – Ash