Wednesday, November 9, 2016

The Gym

I finally grabbed some pictures of the gym. It looks pretty cluttered but the cool thing is that I can set up any of the equipment shown in less than two minutes - and I frequently do. :)

The blinds aren't normally closed except on really cold nights.

Thursday, September 1, 2016

New, improved space

It's still a work in progress and this isn't the best video but it gives you an idea. I'll try to post another with more light later.

Friday, July 1, 2016

Nice Free Meal Planning Site

It's called Lighter and you can find it HERE. There are pay versions but I chose to test run the free version.

There are several things that I really like. You are able to choose your appetite size. You're able to choose the number of people you're feeding and their appetite sizes. You may choose which meals you want recipes for and which foods you do not want included, for example meat alternatives or soy. You can even choose people, athletes, health gurus, etc. and follow the the way that they eat. (Drs. Neil Barnard and Michael Greger are included.) It provides you with a grocery list. You may trade out recipes. Best of all you may choose the amount of time you have for prepping and cooking each meal!

Definitely a site worth checking out. It is plant based eating but if nothing else you can use it to plan meatless Mondays! :) 

Saturday, April 30, 2016

LiveFit Revolution Update

Yes, I'm still swinging kettlebells (KBs) and enjoying it. I've wanted to write an update  but haven't had time until this morning.

So here it is:

The workouts start at a beginner's level but can be amped up by using heavier KBS. I'm using the videos along with the paper often taking shorter breaks than the participants.

You are told that you'll make fast strength gains and I appear to have done so though perhaps it's more a function of learning better form than real strength. As of today I'm halfway through week 3. I started Week 1 with a 10# KB and am now using 20# for most moves. I'm flirting with moving up to 26# - at least for swings - next week. (The full warm up, which we built up to as of yesterday consists of a total of 120 swings) This sounds like it would be hard to accomplish but it was done so systematically that you hardly notice it.

If you have a question about form you can post and Jason comes in and answers - I needed guidance with snatches. No sign of Alysia so far.

I think for me having a progressive program where each workout was filmed live and is different is the ticket. I also don't feel the need to do the hardest workouts out there so that helps.

For the first 6 weeks you do four KB WOs a week with daily cardio (30 minutes) and one Cardio Challenge. So far I've used my Bellicon for daily cardio and did a Cathe Step DVD in place of a stair climbing challenge. I've also snuck in some T-Tapp. I'm no KB expert - not even close - but it feels as though we're simultaneously building up a repertoire of moves while perfecting form and building base strength.

After 6 weeks you do two planned KB WOs, add another type of WO and are supposed to choose a previous KB WO from the site. If I make it that long - taking this a week at a time - I may try pulling out some of my older KB DVDs to see how they feel. The daily cardio and weekly cardio challenge continues.

There are a total of 30 weeks of workouts on the site. I do not know if there is repetition in later weeks.

Anyway a shout out to Bee! Thanks so much for introducing me to this site!

Monday, April 18, 2016

LiveFit Revolution KB Workouts 1&2

Yesterday I tried the Week 1 Day 1 LiveFit Revolution KB Workout. It's a streaming workout which usually don't work for me but for some reason it was fine. The workout lasts approximately 41 minutes and is aimed at beginners but by using a heavier KB a more advanced person could use the workout.

The workout is set in a large room. Participants stand and work out in a circle. They each have an exercise mat and a KB. The instructor, Alysia Gadon, is both ACE and RKC Certified and holds multiple additional Certifications.

The class is a live class. There is no music. Despite this I found this workout more helpful than any of the other KB dvds I've tried. The reason for this is that Alysia is skilled at keeping the class moving while correcting the participants in a way that helped me better understand KB form. Her corrections do no slow down the workout.

Alysia assumes we are new to KBs and teaches each move before we do it. I didn't mind this because I need a form review. The website also has a printout of the exercises, sets and reps for each workout. I found this helpful on day 2. The workout ends with a thorough and actually, for me, relaxing stretch. I can't say I totally enjoyed this workout but I did feel engaged and energized once we were finished.

Today I did the Week 1 Day 2 workout. I didn't expect to want to do it but when I looked at the printout it seemed like a big jump from Day1 and I was curious about the back to back workouts. Alysia explains that the two workouts are different because they are being done two days in a row. Day 2 did feel easier. It actually felt as though it built upon day 1.

The workout "hung" on my computer twice and I was happy to have the printout each time it did. I didn't need as much recovery as was built in - I probably need a heavier KB. I was shocked to find that I actually enjoyed this workout! The workout clocked at around 49 minutes and again ended with the stretch sequence from day 1. Alysia only takes the time to stop and introduce the new exercises though she does a great job with form review as we move through the moves we had on day 1 .

I almost forgot...we are encouraged to perform some self bring blood into our muscles after our shower.

We are encouraged to walk 30 minutes a day in addition to the KB training. I had a previous appointment with my Bellicon so I rebounded for 30 minutes each day.

Day three of the program is cardio (walking) only.

I'm not sure if I'll try Day 4 or not. If I do, I'll definitely review the workout. I'm definitely curious about whether or not they do two more KB sessions back to back again.

I definitely think this program has real value, especially given the fact that it's free.

I have some thoughts on the eating plan but that'll have to wait until tomorrow.

Editing this workout review to say that I definitely used the word definitely too many times. I definitely won't do that on my next review. ;)

Sunday, April 17, 2016

A Free, 100% FREE "Soup to Nuts" Fitness Program

I recently came upon a link to LiveFit Revolution and was blown away by the amount of information and support that they provide - and it's all FREE!

I signed up and began to poke around sure that at any minute I'd find the "catch." Maybe a link that announced that after the first week the program would cost $X.XX. I found nothing, not so much as an affiliate link.

What I found was an eating plan that while based upon animal foods does provide plenty of vegetables, limited fruit servings, limited whole grains, daily flax seed and nuts and NO processed food, not even processed  "health" food. The menu contains limited vegetarian/vegan protein choices and it's suggested that vegetarians/vegans should consult a dietician to be certain that their needs are met. It's also stated that the first 6 weeks of the plan is quite limited but it opens up with additional choices after that 6 weeks. I'm not encouraging anyone who follows a healthy plant based meal plan to jump ship. I'm making note that for someone who frequently eats take out, fast food, restaurant food or processed "ready to eat" food this plan is a big step up. The clip above is one of the recipe videos you can find on the website.

There is also a very complete exercise program. It consists of walking, a weekly cardio challenge, some flexibility and strength training in the form of a progressive KettleBell Program.  The Exercise program is extremely well presented. There are tutorials on getting started, how to choose a Kettlebell and instructional videos on each of the KB movements that the program uses. There are also separate streaming KB workouts - four of them for week 1 alone and a weekly video that describes the cardio challenge of the week. The only thing left to your imagination is the 30 minute daily walk you are instructed to take.

In addition to all this there is motivation! Motivational videos (tons of them), success pictures and stories, a community forums section and even a personal blog should you want it.

They have an very robust YouTube channel. 

I'd love to say that I'm going to follow the program and review every video but I know that's not going to happen. If time allows (and my wonky internet connection cooperates) I may do the first video and review it. I must disclose that I've tried to love KB training multiple times in multiple ways and it never seems to "take" for me. I don't want my personal bias to stop me from giving this Free program the kudos it deserves.

Friday, April 1, 2016

Yoga Practice for Hip and Save in Stability

I found this delicious practice today. The icing on the cake was realizing that she has 40  more free for our enjoyment!

Sunday, February 28, 2016

I could NEVER _______!

As someone who helps people achieve their lifestyle change goals I hear those three words quite often. 

I could never give up _______!
I could never eat ______!
I could never be ______!
I could never do ______!

...and on and on.

Quess what? You're right! You could NEVER! And you won't EVER!

Well then....did you expect me to correct you? Talk you into believing that you could? If I did talk you into it, you might be able to do the thing you thought impossible......for a while....but chances of you achieving long term success wouldn't be great. Why? Because my belief that you can do it isn't as powerful as your belief that you could NEVER.

So here's the challenge. Next time you find yourself saying or thinking some variation of those three words turn the conversation on its head.

Stop in your tracks and ask yourself what you could do.  What are you 100% sure as sure that you could do. No slips or cheats allowed. Then commit to doing it for a week.

If you're successful then at the end of the week ask yourself the question again and set out to do what you know you can do - nothing more, nothing less.

And if you slipped up? Ask your self the question again and listen to the answer carefully. I promise that over time you'll get better at listening to yourself. 

Friday, January 29, 2016

Are bigger and smaller Barbies a positive step forward?

You can read the article HERE.

  I have to admit that, as a child, I never owned or even played with a Barbie. I saw them on TV, in the Sears Christmas Catalog, and in stores but can't remember ever caring if I looked like her.

I do like the idea of a more realistic range of body types. I wonder how young girls will like these dolls?

If there's someone out there that felt pressured to be more Barbie-like as a child or pre-teen I'd love to hear your story.

Tuesday, January 26, 2016

Vegan for a day?

I saw this on Facebook. It shows the incredible impact of being a vegan. As I've said again and again, I'm not trying to convert vegans. But just think for a minute. If you chose to go vegan for a day or two a week you'd be giving the Earth and your body an amazing gift.

Every day a vegan saves:
1,100 gallons of water
45 pounds of grain
30 square feet of forested land
20 pounds of Co2 equivalent
One animal's life

Monday, January 4, 2016

Dr. Greger's Daily Dozen to Print

Dr. Greger's Daily Dozen

Beans ___  ___  ___  Serving = 1/4cup hummus or bean dip or 1/2 cup cooked beans, split peas, lentils, tofu, or tempeh or 1 cup fresh peas or sprouted lentils

Berries ___ Serving = 1/2 cup

Other Fruit ___ ___ ___ Serving = 1 medium fruit or 1cup cut up fruit or 1/4 dried fruit
Cruciferous Vegetables ___ ___ ___  Serving = 1/2 cup chopped or 1/4 cup Brussels or broccoli sprouts or 1 tablespoon horseradish (broccoli, cauliflower, cabbage, Brussels sprouts, kale, collards, etc.)

Greens ___ ___ Serving = 1 cup raw, 1/2 cup cooked (kale, collards, romaine, leaf lettuce, etc.)

Other Vegetables ___ ___ Serving = 1 cup raw leafy veg, 1/2 cup raw cooked nonleafy, 1/2 cup vegetable juice or 1/4 cup dried mushrooms

Flaxseeds ___ Serving = 1 tablespoon ground

Nuts ___ Serving = 1/4 cup nuts or seeds, 2 tablespoons nut or seed butter (raw unsalted)

Spices - 1/4 tsp turmeric along other salt free herbs and spices

Whole Grains ___ ___ ___ Serving = 1/2 cup hot cereal, cooked grains, pasta, or corn kernals or, 1 cup cold cereal or 1 tortilla or slice of bread or 1/2 a bagel or English muffin or 3 cups popped popcorn (remember the label must say 100% whole wheat or 100% whole grain)

Beverages ___ ___ ___ ___ ___ Serving = 12 ounces (water, tea, etc.)

Exercise ___ Serving = 90 minutes moderate activities or 40 minutes vigorous activities

Check off your servings after each meal.
Note: You need not eat every food listed under every category. I listed them to provide ideas.

You can cut and paste this into a word document and print it. I couldn't figure out how to attach it. The app is easier but for folks authorised phones this works.

If you want to know why these foods are so healthy you can read Dr. Greger's book,  HOW NOT TO DIE.

Friday, January 1, 2016

You Need This App!

Dr. Greger put out an awesome, simple and free phone app. 

This thing makes nourishing your body foolproof! It's Dr. Greger's 12 daily go to foods and provides portions. You check them off as you eat them. We're making it a game to see how many we can get into a single meal. Our morning smoothie allowed us to check off four.

If you're not sure you want to totally change the way you eat just try for as many of the 12 foods as possible and eat them before you chow down on your normal fare or better yet add them to your recipes or as sides that you eat first. You will not believe how much better you'll be feeling a month from now!