Love it, or hate it, anyone who includes the plank in their regular strength training routine can't deny that it's one of the most beneficial exercises with actual results you can see! You could even say that it's the perfect workout for anyone because it takes only 4 minutes, revs your heart rate (and, thus, your metabolism!), and you can see (and feel!) the results within a matter of just a few days!!
Starting on your stomach (on a rug or yoga mat to prevent slipping), prop yourself up on your forearms and toes, with elbows directly beneath your shoulders, feet shoulder -width apart, with fists shoulder-width apart as well. With your body in a straight line from head to toe (butt tucked down, not sticking up) tighten your abs to hold correct posture, and squeeze your butt and legs to support the pose. (You may consider performing the pose sideways in front of a mirror to self-correct at first). Hold this pose for as long as you can, or at least thirty seconds at a time. Once you've mastered this basic plank pose, move to the advanced pose modifications of maintaining the straight line while raising your right arm out in front and left leg off of the floor slightly with pointed toes (maintaining straight lines!). Alternate to lifting the left arm and right leg (maintaining straight lines), and then return to basic plank.
I can guarantee that adding this plank and modifications with one minute in each position (basic, right arm and left leg, left arm and right leg, basic again) for a total of four minutes, you'll see and feel results in no time!
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Tuesday, April 30, 2013
Thursday, February 14, 2013
Is Your Birth Control Making You Fat?
I recently had the pleasure (total sarcasm!) of "trying out" a new birth control that came highly recommended by my OB/GYN. Having been pregnant three times in the past seven years and nursing each baby for a year minimum each, I hadn't been on birth control for any consistent period of time in quite a while. With my youngest reaching a year and a half, I had stopped nursing and was hoping to return to normal hormone levels naturally. I was informed by my gyno at my recent annual appointment that period regularity and PMS symptoms become very different and intense after each child and after the age of thirty. With three kids, and approaching 30, he was nice enough to suggest a birth control pill containing low levels of both estrogen and progestin (the synthetic form of the naturally produced hormone progesterone) to keep my periods regular, as well as reduce the negative effects of PMS like bloating, fatigue, nausea, etc. Since I trust my doctor, I filled the prescription and started taking the new pill before even researching it (very unlike me...and it will NEVER happen again!).
To all ladies out there taking a birth control pill containing progestin, I highly recommend weighing your options and making a decision that best suits your needs. Following some research into the effects of progestin, I discovered that my new symptoms that included excessive weight gain (10 pounds in 10 days...all of whom were extremely stubborn and took two painful weeks to go away after I stopped taking the pill), intense cravings and insatiable appetite, extreme fatigue, short-tempered and extreme crankiness (due to the pill or the excessive weight gain?), are completely "normal" and to be expected when taking synthetic progesterone.
While I normally write these posts for fitness and nutrition purposes, I sincerely hope that this information (that is supposedly widely known, but unknown to some or even most) will help someone (even just one woman!) who is trying to figure out why her body and mind are out of whack. If you think your clothes aren't fitting anymore or your appetitie is out of control, don't jump to the conclusion that you're the one to blame, that you're not determined or strong enough to a commish your fitness goals or adhere to your diet plan...you may simply be a victim of that seemingly harmless little pill you pop everyday.
To all ladies out there taking a birth control pill containing progestin, I highly recommend weighing your options and making a decision that best suits your needs. Following some research into the effects of progestin, I discovered that my new symptoms that included excessive weight gain (10 pounds in 10 days...all of whom were extremely stubborn and took two painful weeks to go away after I stopped taking the pill), intense cravings and insatiable appetite, extreme fatigue, short-tempered and extreme crankiness (due to the pill or the excessive weight gain?), are completely "normal" and to be expected when taking synthetic progesterone.
While I normally write these posts for fitness and nutrition purposes, I sincerely hope that this information (that is supposedly widely known, but unknown to some or even most) will help someone (even just one woman!) who is trying to figure out why her body and mind are out of whack. If you think your clothes aren't fitting anymore or your appetitie is out of control, don't jump to the conclusion that you're the one to blame, that you're not determined or strong enough to a commish your fitness goals or adhere to your diet plan...you may simply be a victim of that seemingly harmless little pill you pop everyday.
Wednesday, February 6, 2013
Are Your Social Relationships Harmful to Your Health?!
We all have that friend who brings us down a little bit. Maybe she's a little passive aggressive, does or says things that hurt your feelings, or doesn't support you when you really need the support of a friend. You're "friends", though, because you work together, grew up together, or have social ties that make the relationship hard to break. A recent study has shed light (blinding light!) into some major reasons why that toxic relationship may be more than just exhausting...it can be downright harmful to your health!
A Harvard study just released new findings that state that people in unsupportive social relationships "tend to consume more alcohol, eat foods higher in fat, and get less exercise than their social peers in positive, supportive relationships." While the study was intended to focus on those who are lonely, the statistics started to take researchers on a different path...one into the effects of a negative social relationship instead of the lack of social relationships.
While most women have endured the experience of dealing with their female peers who don't always follow "the golden rule", many never imagined the profound impact these particular relationships can have on your health, not just self-esteem.
The bottom line is this: life is too short to surround yourself with negative people, people who don't support you when you need it, or people who create feelings that can stand in the way between you and success. Focus your friendships on people who make you feel good, people who share your interests, and women you feel comfortable sharing your ideas, hopes, and goals with! Now that these new studies show the impact of positive social relationships on our health, you have even more reason to focus your time and energy on those who make your life better!!... Because now you know (for a fact!) that they actually do!
Thursday, January 31, 2013
You're Never Too Busy To Fit In Exercise
If you're one of the many women who believe that your day is so busy that you simply don't have time to fit in exercise, you can start implementing a simke new strategy that will help you get your 30 minutes of body-transforming fitness into even the craziest of days.
Whether you work at home or in the office, travel, stay home with kids, or work in another time-restricting job that limits the time you have to dedicate to crunching in some crunches, lifting weights, or going for a run, you'll be happy to know that studies have shown that your body's beautifying benefits don't diminish if your daily workout doesn't fit into a single workout period; on the contrary, you can actually help boost your health-benefits and speed up your results if you break your workout up into short bouts of vigorous activity at multiple points throughout the day. In simple terms, if you take your thirty minute strength-training routine that focuses on three body parts (abs, arms, and butt, for example), you could break your workout up into three ten-minute intervals with each interval focusing on a single body part. By doing this, you're not only going to benefit from less stress about the time you need to exercise, you'll find that you have no excuse to forego your exercise routines. As added benefits, you'll boost your metabolism (resulting in higher calorie- and fat-burning potential even when you're at rest), have a higher energy level throughout the day...AND you'll be checking your exercise off the top of your list each, and every, day!
Whether you work at home or in the office, travel, stay home with kids, or work in another time-restricting job that limits the time you have to dedicate to crunching in some crunches, lifting weights, or going for a run, you'll be happy to know that studies have shown that your body's beautifying benefits don't diminish if your daily workout doesn't fit into a single workout period; on the contrary, you can actually help boost your health-benefits and speed up your results if you break your workout up into short bouts of vigorous activity at multiple points throughout the day. In simple terms, if you take your thirty minute strength-training routine that focuses on three body parts (abs, arms, and butt, for example), you could break your workout up into three ten-minute intervals with each interval focusing on a single body part. By doing this, you're not only going to benefit from less stress about the time you need to exercise, you'll find that you have no excuse to forego your exercise routines. As added benefits, you'll boost your metabolism (resulting in higher calorie- and fat-burning potential even when you're at rest), have a higher energy level throughout the day...AND you'll be checking your exercise off the top of your list each, and every, day!
Sunday, January 27, 2013
"Nothing Worth Having Is Ever Easy to Attain"
I heard this quote the other day, and to say it stuck with me would be an understatement. How true is this: "Nothing worth having is ever easy to attain." Pretty deep, yet, it applies to even the simplest aspects of our lives! Everything in life has its up's and down's, but the true test we face every day is a simple question we have to answer time and time again, "How bad do you really want this?"
If you think about the things like your new diet, your new exercise routine, your goal to have certain numbers (of whichever kind) written on your chart at your next physical exam, or the cute little dress you'll do anything to fit into, all of these things are challenges. That's it! Asking yourself the quick and simple question, "How bad do I want to _____?" can help you find the determination and drive you need over and over again... until you finally achieve that goal!
With determination and perseverance, nothing is impossible and everything is possible!
There will always be the unexpected setbacks that pop up at the worst possible time, but change your mindset and consider those "setbacks" new tests set in place to make you want your goal that much more, try that much harder to achieve it, and appreciate it that much more once its yours!!!
So, the next time you dread getting on the scale, lacing up your running shoes, or reaching for your all-fruit smoothie instead of a danish, keep in mind that all of your hard work will pay off...and how sweet it will be when it does!!!
If you think about the things like your new diet, your new exercise routine, your goal to have certain numbers (of whichever kind) written on your chart at your next physical exam, or the cute little dress you'll do anything to fit into, all of these things are challenges. That's it! Asking yourself the quick and simple question, "How bad do I want to _____?" can help you find the determination and drive you need over and over again... until you finally achieve that goal!
With determination and perseverance, nothing is impossible and everything is possible!
There will always be the unexpected setbacks that pop up at the worst possible time, but change your mindset and consider those "setbacks" new tests set in place to make you want your goal that much more, try that much harder to achieve it, and appreciate it that much more once its yours!!!
So, the next time you dread getting on the scale, lacing up your running shoes, or reaching for your all-fruit smoothie instead of a danish, keep in mind that all of your hard work will pay off...and how sweet it will be when it does!!!
Wednesday, December 5, 2012
The Holiday Health Challenge!!!
With the holidays upon us, I wanted to pose a "Holiday Health Challenge" where we spend these stressful, chaotic last weeks of the year helping ourselves get fit, fabulous, and focused for the upcoming new year! If you're intrigued, read on for my favorite tips and info on getting in gear with the first element of this 3-part plan: physical activity.
The Ultimate Fit Mom knows that exercise is an important element of overall fitness, and is imperative to looking, feeling, and living great! If you're not already working out, don't worry, there's a solution that WILL work for you! If you're already working out, that's great, and we'll get you moving even more and in different ways. And, if you're an experienced athlete who's looking for some refreshing tips and reminders, you're in good hands, too!
Cardiovascular activity is of the utmost importance to anyone of any age, level of fitness, or lifestyle. There's no way around it, this form of exercise does wonders for your body and your mind. If you're looking for an improvement in how you look and feel, you'll LOVE cardio because it strengthens your body and releases feel good chemicals in the brain that last. Great examples are walking, swimming, running, biking, etc.
The recommendation for the Holiday Health Challenge is to increase the amount of time you perform cardio, and step up the intensity. If you don't work out now, start out at 20-30 minutes twice a week and start to increase the amount of total time by 25% every week or two... and remember to push yourself! If you're working out already, GREAT! All you'll have to do is increase the amount of time by 20-25%; if you're working out for a total of 2 hours per week, add an extra 30 minute session. Increasing the intensity is a great way to improve caloric burn, too;
** make sure that you're working out at a level that would make it difficult to hold a conversation.
**The key to any great cardio routine to ensure that you'll do it, you'll enjoy it, and you'll benefit from it: you have to make it enjoyable. If you hate running, swim; if you despise chlorine, get in the ocean; if you like to ride your bike, do it...faster. The point is that you should be doing activities you enjoy so you'll look forward to it and benefit from it!
Strength training is another form of exercise that is very important to maintaining health and vitality... not to mention it gives you tone and definition! By performing light strength training using weights, machines, or your own body weight for 20-30 minutes 2-3 times/week, you can improve your cardiovascular function, develop muscle, and burn some serious fat!
**Strength training actually has lasting benefits that burn calories for 24-48 hours following your workout, as opposed to the 2 hour post workout calorie burn with cardio.
For the Holiday Health Challenge, if you're a beginner and perform no strength training at all right now, its recommended that you start at 20 minutes twice a week; this should be increased by 20 minutes every week or two depending upon improvement. For those more experienced in strength training, increase your current amount by 20-25%, include a type you've never tried out before, and remember:
**keep your intensity hard enough where the last rep is difficult enough that you have to try extremely hard to perform it correctly.
Keep in mind to keep track of the type of exercise you're performing, the intensity, duration, and how it made you feel. Your logs should now include your nutrition information, and your exercise habits!
The Ultimate Fit Mom knows that exercise is an important element of overall fitness, and is imperative to looking, feeling, and living great! If you're not already working out, don't worry, there's a solution that WILL work for you! If you're already working out, that's great, and we'll get you moving even more and in different ways. And, if you're an experienced athlete who's looking for some refreshing tips and reminders, you're in good hands, too!
Cardiovascular activity is of the utmost importance to anyone of any age, level of fitness, or lifestyle. There's no way around it, this form of exercise does wonders for your body and your mind. If you're looking for an improvement in how you look and feel, you'll LOVE cardio because it strengthens your body and releases feel good chemicals in the brain that last. Great examples are walking, swimming, running, biking, etc.
The recommendation for the Holiday Health Challenge is to increase the amount of time you perform cardio, and step up the intensity. If you don't work out now, start out at 20-30 minutes twice a week and start to increase the amount of total time by 25% every week or two... and remember to push yourself! If you're working out already, GREAT! All you'll have to do is increase the amount of time by 20-25%; if you're working out for a total of 2 hours per week, add an extra 30 minute session. Increasing the intensity is a great way to improve caloric burn, too;
** make sure that you're working out at a level that would make it difficult to hold a conversation.
**The key to any great cardio routine to ensure that you'll do it, you'll enjoy it, and you'll benefit from it: you have to make it enjoyable. If you hate running, swim; if you despise chlorine, get in the ocean; if you like to ride your bike, do it...faster. The point is that you should be doing activities you enjoy so you'll look forward to it and benefit from it!
Strength training is another form of exercise that is very important to maintaining health and vitality... not to mention it gives you tone and definition! By performing light strength training using weights, machines, or your own body weight for 20-30 minutes 2-3 times/week, you can improve your cardiovascular function, develop muscle, and burn some serious fat!
**Strength training actually has lasting benefits that burn calories for 24-48 hours following your workout, as opposed to the 2 hour post workout calorie burn with cardio.
For the Holiday Health Challenge, if you're a beginner and perform no strength training at all right now, its recommended that you start at 20 minutes twice a week; this should be increased by 20 minutes every week or two depending upon improvement. For those more experienced in strength training, increase your current amount by 20-25%, include a type you've never tried out before, and remember:
**keep your intensity hard enough where the last rep is difficult enough that you have to try extremely hard to perform it correctly.
Keep in mind to keep track of the type of exercise you're performing, the intensity, duration, and how it made you feel. Your logs should now include your nutrition information, and your exercise habits!
You're doing great!!! Keep up the good work!!!
Monday, November 26, 2012
Take Advantage of Holiday Incentives
Whether you're regretting the Thanksgiving indulgences, or fretting about upcoming holiday events, find peace in knowing that the anxiety you're experiencing can actually help you achieve your goals.
Everyone wants to look and feel their best for the holiday season, and you can take advantage of everyday between now and your goal date (whether it's December 1st or January 1st) and take positive steps that will undue "damage" and create great changes. Keep in mind: every little step counts and matters, so celebrate your successes and learn from your not-so-successful moments.
-Drink water!!! - if you want to get rid of those toxins you consumed over the holiday, beat the bloat, or clear your body, mind, and skin, make sure you're drinking at least eight 8oz. Glasses of water each day...and more to compensate for water loss during exercise.
-Move! - "everything you shake, you lose!" is my motto when it comes to tightening up those jiggly areas. Whether you like to walk, jog, swim, or bike, get moving to see and feel the difference in your skin andmuscle of your tummy, legs, arms, and "what-not's".
-Eat "clean" for a day -Rather than setting yourself up on a diet that feels stressful or intimidating that ends up setting you up for failure rather than success, try to focus on the "one day at a time" approach, and focus on eating clean just for one day. After that day, do the same for the next, and the same after that; you'll find that feeling successful about the previous day will give you incentive to keep it going, and you won't have the stress ful thoughts of weeks of dieting ahead...or the intense regret from blowing your ideal diet for just a day.
-Avoid sugar at all costs! - keep in mind that refined sugar = belly fat...and if your body has fat stores you're already looking to lose, don't give your body any reason to get distracted with new stores in the forms of baked goods, sugary drinks, and sweetened etcetera's.
-And,...be kind to yourself! - beyond the healthy anxiety that reminds you of your goals, keeps you focused, and maintains motivation, go easy on yourself. Studies have shown that women who obsess about their mishaps in dieting tend to overeat and overindulge. So, keep your thoughts positive and know that you can and will achieve whatever it is you focus on most!!!
Good luck to everyone!!! And Happy Holidays!!!!
"
Everyone wants to look and feel their best for the holiday season, and you can take advantage of everyday between now and your goal date (whether it's December 1st or January 1st) and take positive steps that will undue "damage" and create great changes. Keep in mind: every little step counts and matters, so celebrate your successes and learn from your not-so-successful moments.
-Drink water!!! - if you want to get rid of those toxins you consumed over the holiday, beat the bloat, or clear your body, mind, and skin, make sure you're drinking at least eight 8oz. Glasses of water each day...and more to compensate for water loss during exercise.
-Move! - "everything you shake, you lose!" is my motto when it comes to tightening up those jiggly areas. Whether you like to walk, jog, swim, or bike, get moving to see and feel the difference in your skin andmuscle of your tummy, legs, arms, and "what-not's".
-Eat "clean" for a day -Rather than setting yourself up on a diet that feels stressful or intimidating that ends up setting you up for failure rather than success, try to focus on the "one day at a time" approach, and focus on eating clean just for one day. After that day, do the same for the next, and the same after that; you'll find that feeling successful about the previous day will give you incentive to keep it going, and you won't have the stress ful thoughts of weeks of dieting ahead...or the intense regret from blowing your ideal diet for just a day.
-Avoid sugar at all costs! - keep in mind that refined sugar = belly fat...and if your body has fat stores you're already looking to lose, don't give your body any reason to get distracted with new stores in the forms of baked goods, sugary drinks, and sweetened etcetera's.
-And,...be kind to yourself! - beyond the healthy anxiety that reminds you of your goals, keeps you focused, and maintains motivation, go easy on yourself. Studies have shown that women who obsess about their mishaps in dieting tend to overeat and overindulge. So, keep your thoughts positive and know that you can and will achieve whatever it is you focus on most!!!
Good luck to everyone!!! And Happy Holidays!!!!
"
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