A quick workout

Here’s my quick ~25 minute workout -download the Tabata Pro timer app, set at 1 minute of work, 20 seconds of rest for 3rounds:

  • Push ups
  • Squat to alternating side leg raise
  • Overhead dumbbell crunch to triceps extension
  • Alternating step back lunge with kickthru
  • Chest fly
  • Burpee
  • Reverse fly
  • Wide leg squat to front row

(Ask your doc of exercising is right for you & stop /seek medical attention immediately if you feel at all unwell, dizzy, etc)

Increased activity later in life can reduce mortality rates

https://www.popsci.com/older-adults-start-exercising

It’s never too late to get started & reap the benefits of exercise!

From this article: “Those who upped their activity in their 30s, 40s, and 50s had mortality rates 32 to 35 percent lower than the control group – just as much as those who exercised from adolescence straight through their 60s. That was true even after researchers factored in whether people smoked, their educational level, race, alcohol consumption, diet, and several other confounders that would influence mortality and could correlate with physical activity level”.

Balance

No, not work/home life balance, muscle balance/imbalance…

Per the NASM blog, “efficient human movement and function requires a balance of muscle length and muscle strength around a joint”.

Causes of muscle imbalances can include stress, bad posture (especially with technology – mouse, keyboard, phone), chronic sitting, repetitive movement patterns or prior injury.

Consequences of muscle imbalances can include increased risk for falls, injury, and muscle strain.

When you work with a trainer, pre-existing muscle imbalances can be identified and corrected which may  allow for reduced risk of falling, reduced risk of injury, improved efficiency and results from a personalized exercise program.

Goal:Fit Method training starts with a thorough assessment and is followed by a personalized, tailored plan of corrective exercise targeting increased flexibility, balance, strength and endurance to maximize quality of life.

Squeeze it in

Don’t let the perfect be the enemy of the good…

Crazy day get the best of you? No time to hit the gym or yoga studio?

Just because you don’t have time for a full workout, there are likely plenty of opportunities to squeeze a few minutes of movement into your day:

  • Do a few 60-second wall-squats while on a call
  • Planks are a great position for reading – set up your stopwatch and alternate planking on forearms/elbows followed by a rest then a plank from the top of a push-up position – repeat 5 times for 30-seconds each interval
  • Double stairs: if you need to go up or downstairs, go twice (e.g. go upstairs, back down, then back  up)
  • Do a 10 or 15 minute yoga sequence via YouTube (Yoga With Adriene has a ton of free, easy options that you can do at work without getting sweaty)
  • Stand up & sit down from chair or couch while scrolling social media

Try it today -be intentional about adding small bursts of activity throughout the day

Pre workout

People ask me all the time about pre and post workout supplements.  I prefer to stick to whole foods, so a processed or packaged ‘supplement’ is just not for me.  I do find a good beet juice to be a great pre-workout, though.

Beets are rich in nitrates and can convert in the body to nitric oxide which can relax blood vessels, which may increase blood flow to working muscles.  A fairly recent study in The American Journal of Physiology found that consuming beet juice can increase blood plasma nitric oxide levels and may result in vasodilation of blood vessels while resting and working out, which may translate to decreased stress on the heart during intense workouts, allowing for a longer workout and greater blood flow which may mean more nutrients hitting your hard-trained muscles .

I’ll either juice my own organic beets before a strength training session or hit The Weekly Juicery for either their Sweet Beet Punch or Debo’s Remedy.