by Heather | Sep 30, 2019 | challenges, exercise, Uncategorized
Check out some of these stats…
Just 10 weeks of strength training (for as little as TWICE a week!) can boost your resting metabolism by 7%!! That’s because adults who don’t exercise lose between 3 percent and 9 percent of muscle mass each decade – which, in turn lowers their metabolism and boosts their fat mass. Lifting weights helps build muscle.
When it comes to long-term health, strength training can also help people better manage type 2 diabetes by cutting down on the fat around your organs and improving insulin sensitivity.
In addition, strength training has been shown to reduce resting blood pressure, cut LDL (lousy) cholesterol level and triglycerides, and boost HDL (healthy) cholesterol.
Plus, it can help prevent bone loss and has been shown to reduce age-related issues with skeletal muscle.
Not only that but strength training can help you move better, improve your coordination, speed up your walking AND thinking pace, and improve your self esteem.
What’s not to love about that? This week we are going to get serious about strength training.
Your challenge, should you choose to accept it, is to complete TWO total-body strength-training workouts on non-consecutive days (best choice if you haven’t been doing any weight-training!).
If you’re already used to strength training, do 3 to 4 workouts, making sure to hit all your major muscle groups at least once during the week.
by Heather | Sep 24, 2019 | challenges, exercise, wellness
Activity Challenge: Jump Rope
It’s GO TIME! You’ve probably already guessed it, but this week’s challenge is to add some jump-rope back into the mix (if you’re not already doing it, of course!)
If you’re not used to jumping rope, be patient! There’s a definite learning curve.
Here are some tips: start with shorter intervals of jumping until your body gets used to the activity. Try to remain light on your feet and keep your knees soft as you land.
Quality jump ropes can also make a big difference as they allow you more control.
You can pick up a good one at most sporting goods stores as well as places like Walmart and Target. You also can buy ropeless jump ropes, which actually are only weighted handles, so you won’t smack yourself in the shins if you miss a jump!
And… if you want to jump with your “imaginary jump rope” that’s perfectly ok also ☺️
After warming up by briskly walking or doing a little cardio, put on some fun music and try jumping for 30 seconds and then resting for 30 seconds, for a total of 5 minutes.
Voila! You just completed a 5-minute HIIT workout. 🙂
👉The goal this week is to add jump roping into your routine at least twice this week.
Play around with your jump rope skills and have fun with it. Mix up your jumps, from skipping to running in place… and all the way up to double unders if you’re feeling ambitious!
Are you up for it!? Let me know in a comment if you’re in!
by Heather | Aug 24, 2019 | Uncategorized
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by Heather | May 15, 2017 | challenges, exercise, general health
Sun Salutations Challenge
This week, your challenge is all about linking your body, breath and mind with energizing yoga movements called Sun Salutations or Surya Namaskar.
The original Surya Namaskar was not just a sequence of yoga postures, but a line of sacred words honoring the sun as a symbol of the Divine – Namaskar means “to bow”.
Today, it’s a popular practice in yoga and consists of 12 simple but powerful poses. It’s really great for getting the blood flowing in your body, improving flexibility, calming your mind, and can even improve digestion!
Here’s a step-by-step tutorial on how to do your Sun Salutations: www.verywell.com/illustrated-stepbystep-sun-salutation-3567187
It is important to remember to:
1. Let every inhalation and exhalation lead you into a next pose – do not force anything.
2. Practice your movements with gratitude and think about what you’re thankful for in your life.
3. Add mantras such as Om when you breathe out to enhance your level of participation.
4. If you’re able to, practice this outside in the sun whenever you can. Feel the rays of the sun on your body as you perform the movements.
Sun Salutations are a perfect practice to awaken your body, focus your mind, and connect you to a sense of gratitude for the new day.
Your challenge this week is to practice Sun Salutations once every day each morning before you begin your day!
Even if you’re not into yoga, I encourage you to give this a try.
Are you in?!
Let me know in a comment!