Exercise of the Week - Week 8

Week 8 Already!!! 

How do you feel? Are you ready for this weeks exercise? I know I'm hyped and ready to "get it". This exercise feels oh so great and gives notice to what some call their love handles (Oblique Muscles).  

 Upper Body Twists with Frankensteins (High Knees).

Have fun this week and follow the step by step instructions.  The picture only demonstrates the lower body movement without correct hand placement  (place hands behind the head)... read the instructions below for clarity.

 Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward or turned slightly

outwards, with finger tips behind the head and elbows wide .
Engage your abdominal muscles ("brace") to stabilize your spine.
Keep your chest lifted; chin parallel to the floor, and weight resting over your heels.

Step 2

Shift your weight to your left leg and lift your right knee up toward your chest.
Twist the upper body toward the right with left elbow over the right knee (elbow and knee does not have to touch).
Keep your left leg and hip stable.
The right toes may point slightly.

Step 3

Continuing the sequence, bring your right leg back down to floor.
Return to starting position.
Continue to the left side. Shift your weight to your right leg and lift your left knee up toward your chest.
Twist the upper body toward the left with right elbow over the left knee (elbow and knee does not have to touch).

Step 4

Perform repetitions on each side.
Keep the abdominals engaged to help stabilize the pelvis and maintain balance.


Bring It!

Mrs. Nez

Exercise of the Week - Week 2

 I hope you found time to plank over the past week.  I'm sure your abs thanked you for it.
Well here we are at week 2 ready and excited about what's next - RIGHT?  I found the perfect exercise for us :). This exercise will really get you up and moving. It's sure to leave you breathless. It might just require you to keep a glass of water nearby. What is it you say?... Mountain Climbers.

I have listed a few precautions below for your safety.

Pre-cautions:

• Work at you own pace and intensity (between somewhat hard and hard).
• If you begin to feel dizzy, light headed, or short of breath STOP.
• Avoid flopping back on the couch after you finish the exercise. Walk in place for a few moments to slow down your heart rate a bit.
• I suggest using the arm of the couch to raise the upper body.

Steps provided by www.acefitness.org

Step 1 Starting Position:  Come to a hands and knees position on the floor (arm of couch) with your toes pointed toward the floor, abdominals engaged, and shoulders strong. Your hands should be slightly ahead of your shoulders and your fingers pointing forward.  Bring your left foot forward and place it on the floor under your chest.  Your knee and hip are bent and your thigh is in toward your chest.  Lift your right knee off the ground, making your right leg straight and strong.  Your right toes are tucked under, heel up.  Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.

Step 2

Keeping your hands firmly on the ground (arm of couch). Jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back.  Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor. Step 3 Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform. Keep your weight evenly distributed on both legs. Do not shift all your weight forward into your front foot. Mrs. Nez

The Workout Creation

 It's January, the beginning of a new year and the perfect time to get into the mind set of improving your well-being. Despite all you have heard, there are some good workout routines out there and flopping on the couch is not one of them. Finding a workout you enjoy and one that helps you reach your fitness goals seems be the toughest part for many. In previous years I'm sure you've made some interesting attempts at finding what’s right for you.  Have you thought about doing a different form of planning this year? Would you consider planning your exercise/fitness routine here with us at Live N Life Well?

 How will we do that you ask? It's simple. We will use the team approach. You, Me, and the entire blog community will give input to create or suggest workouts that's fun and challenging. Plus you may actually stick with it knowing you have a group of friends cheering you on. This is your chance to give your advice or input to help benefit the well-being of others .... I'm sure you will resist it a little, but there are some that would love to give their 2 cents about weight loss and exercise. My only request is if you participate you must be all in - be willing to give a little and receive a little.  I do reserve the right to inform readers of comments or advice that appear to be potentially harmful to their well-being.

Here we go... In the sections below list workouts/exercises that you enjoy doing or those that gave you the best results. It could be workouts from DVD's, classes, individual exercises that include strength training, flexibility, or cardiovascular exercises. You could also list specific exercises like push-ups, planks, and crunchers, etc. Lets design the most exciting work out program that anyone of any fitness level could benefit from.

I will go first: I am at the gym 3-4 days a week for 1 hour. I try to alternate exercises each of the days (although they may target some of the same muscle groups). My most favorite is doing interval (running/walking) training on the treadmill as well as free & machine weights.

Early fall I enjoyed a few weeks of Zumba class with co-workers. If you like to dance or dance to Latino music, this is the class for you. This class is high energy and exciting ... loved this class.

Remember - Thinking about what you plan to do before you actually do it is the first phase of change called PRE-CONTEMPLATION! Pre-Contemplation is one the most important phases of change - WELL at least until you move on to the next phase (I discussed these phases in one of my earlier blogs called 'Ready - Set- Here Comes Change').

The Ultimate Exercise Prescription:
Warm up (3-5 min)
Cardiovascular Exercise (20-40 min)
Strength Exercise (6-8 exercises)
Cool Down/Flexibility (3-5 min)

Feel free to comment on all or a few of these areas. Don't be shy...give your 2 cents worth. We are all in need of something new to keep us excited about working out.

We do life better together
Mrs. Nez