Free Workout Friday: Core and Arms

Today's workout is Core and Arms.  By now, you know that I like to work the core and here's why:

• A strong core can absorb up to 20% of the fatigue from the rest of your body, maybe even more, depending on your strength and fitness.
• A strong core supports your vertebrae, which in turn, supports your central nervous system.
• A strong core supports your skeletal muscles, which in turn, make your body move.
• A strong core improves your posture, making you taller, which in turn, makes you look thinner (do we care about that?)
• A strong core makes you more injury resistant, able to withstand slips, falls and other injuries.

I also like to work the arms a little more than the legs, because for the most part, if you are active, your legs tend to take care of themselves, whether you walk, run or ride your bike.  Our arms (and shoulder joints) need strength for every day lifting.  On the other hand, if you are not regularly active or participate in sports and want performance, then we should add additional leg strength.  Be sure to stay tuned to Free Workout Friday for an upcoming great leg workout.

This workout is not big on cardio, but I use cardio in 5 minute increments for several reasons. 

• First, to warm-up the body.  A good warm-up is critical to moving blood supply to working muscles.  
• Second, I use 5 minute cardio sets, either easy or moderate, in between the main core and arm sets.  This gives your core and your arms a break and a chance to recover from immediate fatigue and gets you ready for the second round.  
• Third, I use cardio at the end as a cool-down, which helps circulate the blood throughout the entire body and return heart rate to lower levels.

If you're not sure what any of the moves are in either the core or arm set, please don't hesitate to ask.   Happy workout!

Look What I Found On The Web: ME!

So, I'm surfin' the web, checking myself and 365fitt out to see where we populate in the google search engine, etc...and I came across this link.  Now...how did that happen?  Check out the video.  I'm finding out lots of other things and I'm learning that it has a lot to do with "tags".  For instance a weight loss supplement had a link to Change Your Lifestyle:  Change Your Weight program.  Well, you can be sure that I do not endorse supplements at all.  Guess I'm still learning!

Change Your Lifestyle: Change Your Weight

So this was a big week for 365fitt, launching my website, and the first program promotion,  Change Your Lifestyle:  Change Your Weight.  For so many people, the goal is weight loss.  In reality, the result is weight loss, when the goal is changing your lifestyle.  By simply refocusing our attention on the correct goal, our lifestyle, the weight seems to simply melt away.  A healthy lifestyle for most people involves moving your body with regular amounts of various physical activities.  A healthy lifestyle involves eating nutritious, satisfying meals with a focus on eating to live, not living to eat.  A healthy lifestyle involves daily meditation to reduce stress and improve emotional well-being. Integrating changeAll of this takes time, which is why we do this together over 8 weeks. 

In this 8 week email/video program, you will receive 3 emails/videos a week focusing on physical, nutritional and emotional awareness and habits.  These emails/videos are content rich and full of learning, tips and motivation to get you refocused on a healthy lifestyle. In addition, you have double the opportunity for personalization.  I offer phone coaching in 15 minute increments or in packages to fit your budget and schedule.  (Phone coaching has actually been studied and individuals who were in contact via phone with a coach on a regular basis lost more weight and kept it off than individuals without a phone coach!)  Secondly, any questions you might have on a week to week basis, or about any one of our emails, can be answered through the blog so that everyone can learn from each other.  I will post answers and video demonstrations here.  (For instance, you say you don't know what a plank is?  I'll demonstrate it and post it here!)

What have you got to lose?  Umm...5 pounds, maybe?  Whatever you need to lose, give it a try!  If you pre-order now through September 1, you will receive 50% off, regularly $29.95, now just $15.  Check it out here! 

Questions?  Let me know!

People Really are Moving and Living 365fitt

I'm going to start showing pictures of what I see. People in Chicago today are moving. These 3 women were joined by a man today for their daily routine. I see them there every Monday at 7:45 stretching and moving their bodies and talking to each other. In a study of cultures of people who lived the longest lives the common traits included low intensity aerobic exercise, meditation, social network/family, gardening, and a vegetable driven diet, among a couple other things.

Another woman, jogging down the path looks great and I'll bet she feels wonderful for her effort.

What do you see everyday? Take a good look especially at those around you (family and friends). Are those people 365fitt? Healthy? Happy? Having fun living life?

I wish everyone more activity for yourself and those around you. Offer to help those that need a motivational boost. Of course if they need more help just give me a call or send me an email. Let's do it!

My Feet Hurt

In June 2010 i noticed my feet hurt. I was thinking it was arthritis. Stiff first thing in the morning but better as the day went on. I ignored it because, after all, if it was arthritis there really wasn't anything I could do.

Then in December 2010 I decided to see the podiatrist. I thought that X-rays would for sure show arthritis. Boy was I wrong. The diagnosis was plantar fasciitis: an inflammation of the fascia that runs along the bottom of the foot from pad to heel. The prescription was orthotics, stretching and rest. So I got a pair of custom orthotics and did my exercises. I taught lots of yoga and Pilates in my job so thought that was good for my feet with all the extra stretching and strengthening. By the way I did no running no swimming and only limited cycling. I was taking walks to maintain my fitness.

I then tried physical therapy. Taping, ultrasound, graston. Everything Thinking my stretching was too aggressive we (my podiatrist and I) went with no stretching no strengthening and lots of rest. I taught classes w shoes on and didn't do the exercises with the classes. I went through 3 rounds of cortisone shots in my feet over the course of the next year in connection with the physical therapy but the pain always returned.

I finally talked to my podiatrist and said that my last chance before surgery was to do the exact opposite of everything I had tried to this point. Join the barefoot revolution! I figured that my feet were healthy when I was logging the miles for my marathons and ironman competitions ten years ago. What I needed to do was to get back to running hardcore again. But my feet just hurt too much to actually run again so I just opted for minimus shoes.

Fast forward another 8 months. It's been over 2 years and my feet are killing me. Every morning and every minute of every day they hurt. They hurt a lot. I'm seeing another specialist tomorrow. Surgery or shock wave therapy? I'm not optimistic.

However my point is not to whine about my feet but to say that you just have to move on. I'm swimming as regularly as possible. I'm gardening, taking long (and short) walks. I'm getting back on my bike. I can't (and dont) let this hold me back from enjoying life and or maintaining my fitness.

My hope for anyone out there with chronic pain or plantar fasciitis or anything else is to accept it for what it is. I'm not saying give up on a medical solution and I'm not saying not to listen to your doctor but I am saying that there are always creative solutions for everything. Got a broken foot? Pedal a stationary bike with one leg or do a core and arms workout. Have a shoulder issue? Do a legs and core workout. You get the point. Never give up! Stay active. Stay moving. Stay 365fitt!

Kathy Kent Sent from my iPhonee up I