Have you heard of the Trick or Treat Fairy? It's just like the Tooth Fairy! Instead of collecting teeth, though, the Trick or Treat Fairy collects candy in exchange for something else!
What a great way to get the excess candy out of your house! Let the children have all of the fun collecting candy. After you've come home from a busy night of trick or treating spread the candy out and have your child pick his or her favorite treats. When you've determined what is enough for your little goblin to have then bundle the remaining candy. Help your child determine a place where the Trick or Treat Fairy can find the bag of extra goodies. You probably know the rest but I'll keep going! After bedtime, replace the bag of candy with toys, books or money!
This is a great way to get the extra junk food out of your home this Halloween!
Happy Trick or Treating!
Marie
p.s. Are you wondering what to do with the left-over candy? If you said "hide it so the kids can't find it" you are wrong! First, they will find it. Second, and more importantly, why on earth do you need to eat it? You don't need it either. Dump it in the garbage!
p.s.s. If you have any other ideas on what to do with excess candy or any special traditions you'd like to share please post a comment.
Friday, October 30, 2009
Wednesday, October 21, 2009
Exercising in a group can be more effective by making things easier
The Sept 17, 2009 issue of the Economist discusses reasearch which indicates exercising in groups increases your pain threshold. That's good news if you're working out with a friend or two or even if you are taking a group class. The harder you work, the more calories you burn!
The study examined 12 collegiate rowers and measured their endorphin levels after using a rowing machine in isolation or with a group of six. The researchers showed that after rowing with buddies, tolerence for pain was much greater than when rowing alone. This was despite nearly identical power outputs in all tests (4 tests).
One more reason to join Boot Camp!
Marie
p.s. I've been working on a new website/blog and will share it very soon!
The study examined 12 collegiate rowers and measured their endorphin levels after using a rowing machine in isolation or with a group of six. The researchers showed that after rowing with buddies, tolerence for pain was much greater than when rowing alone. This was despite nearly identical power outputs in all tests (4 tests).
One more reason to join Boot Camp!
Marie
p.s. I've been working on a new website/blog and will share it very soon!
Push-Up Variations. Try Today!
Watch out Boot Campers and clients......
Although I haven't quite finished "Do More Push-Ups" series, I saw this video by Craig Ballantyne, auther of Turbulance Training. These challenging push-up varitions are fun and also put a new spin on an old theme.
Try this work out and check out the video below to see what a spider man push-up is!
A1 Spider Man Push-Up
A2 "Y"Squat
A3 Mt. Climber
A4 Bridges
Do as many as you can for one minute each. Go through the rotation 3 times.
Craig will also be a speaker at Transformation Domination! A really cool event that takes place in January in Florida...just when we all need a little sun! There will be 15 speakers all discussing techniques and stratagies that will help you Transform your body! Check it out at www.TransformationDomination.com .
Although I haven't quite finished "Do More Push-Ups" series, I saw this video by Craig Ballantyne, auther of Turbulance Training. These challenging push-up varitions are fun and also put a new spin on an old theme.
Try this work out and check out the video below to see what a spider man push-up is!
A1 Spider Man Push-Up
A2 "Y"Squat
A3 Mt. Climber
A4 Bridges
Do as many as you can for one minute each. Go through the rotation 3 times.
Craig will also be a speaker at Transformation Domination! A really cool event that takes place in January in Florida...just when we all need a little sun! There will be 15 speakers all discussing techniques and stratagies that will help you Transform your body! Check it out at www.TransformationDomination.com .
Wednesday, October 14, 2009
WORK IT, BABY!
I watch Audrey all day to see what new thing she will do. What milestone she will reach and , of course, how fast she moves! Her crawling is not full belly off the floor on hands and knees. It's more like GI Jane, commando style where she pulls with her hands and elbows and pushes with her legs. It's really cute and you'd probably think so too if you were her mom! Audrey is practicing her standing and pulling herself up to anything she can grab hold of.
As I think about this, all I can think is "WOW!" She sure is strong. She's persistent and consistent. Think about it. All day long, if Audrey isn't eating or sleeping, she is on the move! Getting stronger and stronger. Low and behold it pays off. All of her "exercise" gets her to the next step.
Audrey doesn't give up and guess what? Her hard work and perseverance pays off. First she was able to roll over, then crawl and sit up, next pulling herself up to stand and soon enough she will be taking her first unsupported walking steps. By the way, my friend, Jen (she has twin toddlers), insists it actually gets easier when they walk and I choose to believe her.
So what's the point of this (besides showing off Audrey)? Easy...keep at it...day by day. It gets easier the more you do it and your workouts only pay off with consistency. So follow Audrey's lead and WORK IT, BABY! and have a little fun, too!
Signing off from the Radio Flyer,
Marie & Audrey!
Tuesday, October 13, 2009
Boot Campers
Boot Campers hard at work!
Join the new FOUNDATIONS class starting
NOV 2
9:00 a.m.
Monday/Wednesday/Friday
Fast, Fun, Results Driven Class
Takes place INDOORS for the Fall and Winter
To Register: e-mail me at Mariecscs@aol.com
Friday, October 9, 2009
Do This One Thing...
Have you tried over and over to start and exercise regimen and healthy eating plan? You're "good" for a couple days/weeks/months and then you fall off the wagon. Guilt sets in because you aren't doing what you are "suppose" to be doing. Instead of the scale going down, it's going up. Finally, you just give up completely and now you don't even feel bad about missing your morning workout!
What is ONE thing you can do to get back on track and STAY on track? It's easier than you think. If you surround yourself with people who want what you want your chance of continued success is much greater. The old saying "Birds of a Feather Flock Together" is so true in all aspects of life and this includes leading a healthy lifestyle.
Imagine how much easier it would be if someone else in your household was interested in staying fit just like you! The support is great on days when you are having second thoughts about lifting heavy weights or doing sprints when its raining outside.
When you surround yourself with others who want what you want consistency becomes more likely. Consistency with exercise and healthy eating is one key to successful fat loss.
Some of you are making excuses and saying "But no one in my family is into exercise and healthy eating." "How do I surround myself when no one in my family is into exercising like I am?"
Here are 5 ways to surround yourself with others who want what you want:
1. Go to a gym. Seeing others, even if you don't know them, is motivating. When you watch other people working hard it really can push you to do more. Get to know some of the regulars or even the staff. It's always great to see a familiar face when you walk through the door!
2. Hire a personal trainer. This person will teach you exercise and healthy habits and you will be surrounded by someone who understands the challenges and the joys of what you are trying to accomplish.
3. Get a subscription to a health and fitness magazine or e-zine (an on-line magazine) or read your local fitness expert's blog on a regular basis . Whatever it is, read something on a daily basis to keep your motivation up.
4. Join a Boot Camp Class! Maybe it's Tues/Thurs at 6:15 in the morning at Flemington Sports Plex starting Oct. 20 OR maybe it's Monday/Wednesday/Friday at 9:00 a.m. for Foundations Boot Camp at Flemington Sports Plex starting November 2. Either way you will surround yourself with people who have the same goals!
5. Join a club. Hiking, skiing, kayaking, softball,walking, etc. Whatever activity is of interest. I see these clubs listed in the local newspaper all the time.
Okay, so I gave myself a few plugs! But really, being around others who want a healthy lifestyle truly makes it easier to maintain your own exercise and healthy eating habits.
If your household isn't exactly The Brady Bunch and doing everything together with a smile, that's okay, just go out and find your own "Bunch" somewhere else and spend a couple hours a week with them!
Always strive for your Personal Best.
Marie
What is ONE thing you can do to get back on track and STAY on track? It's easier than you think. If you surround yourself with people who want what you want your chance of continued success is much greater. The old saying "Birds of a Feather Flock Together" is so true in all aspects of life and this includes leading a healthy lifestyle.
Imagine how much easier it would be if someone else in your household was interested in staying fit just like you! The support is great on days when you are having second thoughts about lifting heavy weights or doing sprints when its raining outside.
When you surround yourself with others who want what you want consistency becomes more likely. Consistency with exercise and healthy eating is one key to successful fat loss.
Some of you are making excuses and saying "But no one in my family is into exercise and healthy eating." "How do I surround myself when no one in my family is into exercising like I am?"
Here are 5 ways to surround yourself with others who want what you want:
1. Go to a gym. Seeing others, even if you don't know them, is motivating. When you watch other people working hard it really can push you to do more. Get to know some of the regulars or even the staff. It's always great to see a familiar face when you walk through the door!
2. Hire a personal trainer. This person will teach you exercise and healthy habits and you will be surrounded by someone who understands the challenges and the joys of what you are trying to accomplish.
3. Get a subscription to a health and fitness magazine or e-zine (an on-line magazine) or read your local fitness expert's blog on a regular basis . Whatever it is, read something on a daily basis to keep your motivation up.
4. Join a Boot Camp Class! Maybe it's Tues/Thurs at 6:15 in the morning at Flemington Sports Plex starting Oct. 20 OR maybe it's Monday/Wednesday/Friday at 9:00 a.m. for Foundations Boot Camp at Flemington Sports Plex starting November 2. Either way you will surround yourself with people who have the same goals!
5. Join a club. Hiking, skiing, kayaking, softball,walking, etc. Whatever activity is of interest. I see these clubs listed in the local newspaper all the time.
Okay, so I gave myself a few plugs! But really, being around others who want a healthy lifestyle truly makes it easier to maintain your own exercise and healthy eating habits.
If your household isn't exactly The Brady Bunch and doing everything together with a smile, that's okay, just go out and find your own "Bunch" somewhere else and spend a couple hours a week with them!
Always strive for your Personal Best.
Marie
Friday, October 2, 2009
Do More Push-Ups Part II
So here we are back to the push-ups again. In the first Push-Up blog post I wrote about strengthening your core because the middle of your body is the start of every single movement. It has to be strong for efficient and effective movement. In this post I'll discuss increasing the strength of supportive musculature like your shoulders.
In any movement you are only as strong as the weakest muscle. Now that your core is strong and no longer the weakest link or you did the plank to push-up test and you know it's your shoulders and chest let's discuss what exercises you can do to improve the strength of your shoulder muscles.
Your shoulder muscles are more than your deltoids. It is very mobile joint i.e. you can make big circles with your arms, and it is also unstable. Small muscles are in place to help support this joint and help create a more stable shoulder joint. However, these smaller muscles need special attention to keep them strong enough to support the joint.
The small muscles are better known as your rotator cuff (RC). The RC is a group of four muscles that work together to hold the humerus (upper arm) bone in its socket. Since there is not much of a socket, it's more like a golf ball on a tee, the muscles are required to do the heavy work of holding this joint together.
It is estimated that 67% of the population will have trouble with their RC at some point during their lifetime (1) so even if you are not interested in doing push-ups, these are beneficial exercises. Here are two exercises you can do to improve the strength and endurance of your external rotators (commonly weak RC muscles) which will help you DO MORE (or one) PUSH-UPs.
External Shoulder Rotation:
Start with your elbow at 90degrees and, ideally, a towel under the arm. Hold a band and rotate the arm out. Don't allow the elbow to "wing". If you drop the towel you know you are winging rather than rotating. Go as far as your shoulder allows you to rotate without losing posture and without pain.
This is the basically the same exercise except in side lying and using a light dumbbell. Most people only need a 1-3# dumbbell. Notice the towel under the arm again. Elbow is still bent at 90 degrees and keeping the wrist rigid, rotate the arm up as shown in the picture.
These exercises should be done three times per week and do 3 x 15-20. That is 3 sets of 15 - 20 repetitions.
Good Luck with theses exercises.
Marie
p.s. The next part I'll show you variations of the push-up!
1. Implications for Specific Shoulder Positioning During External Rotator Strengthening
Kolber, Morey J; Beekhuizen, Kristina S; Santore, Todd; Fiers, Hunter
Strength & Conditioning Journal. 30(4):12-16, August 2008.
doi: 10.1519/SSC.0b013e31817764ae
In any movement you are only as strong as the weakest muscle. Now that your core is strong and no longer the weakest link or you did the plank to push-up test and you know it's your shoulders and chest let's discuss what exercises you can do to improve the strength of your shoulder muscles.
Your shoulder muscles are more than your deltoids. It is very mobile joint i.e. you can make big circles with your arms, and it is also unstable. Small muscles are in place to help support this joint and help create a more stable shoulder joint. However, these smaller muscles need special attention to keep them strong enough to support the joint.
The small muscles are better known as your rotator cuff (RC). The RC is a group of four muscles that work together to hold the humerus (upper arm) bone in its socket. Since there is not much of a socket, it's more like a golf ball on a tee, the muscles are required to do the heavy work of holding this joint together.
It is estimated that 67% of the population will have trouble with their RC at some point during their lifetime (1) so even if you are not interested in doing push-ups, these are beneficial exercises. Here are two exercises you can do to improve the strength and endurance of your external rotators (commonly weak RC muscles) which will help you DO MORE (or one) PUSH-UPs.
External Shoulder Rotation:
Start with your elbow at 90degrees and, ideally, a towel under the arm. Hold a band and rotate the arm out. Don't allow the elbow to "wing". If you drop the towel you know you are winging rather than rotating. Go as far as your shoulder allows you to rotate without losing posture and without pain.
This is the basically the same exercise except in side lying and using a light dumbbell. Most people only need a 1-3# dumbbell. Notice the towel under the arm again. Elbow is still bent at 90 degrees and keeping the wrist rigid, rotate the arm up as shown in the picture.
These exercises should be done three times per week and do 3 x 15-20. That is 3 sets of 15 - 20 repetitions.
Good Luck with theses exercises.
Marie
p.s. The next part I'll show you variations of the push-up!
1. Implications for Specific Shoulder Positioning During External Rotator Strengthening
Kolber, Morey J; Beekhuizen, Kristina S; Santore, Todd; Fiers, Hunter
Strength & Conditioning Journal. 30(4):12-16, August 2008.
doi: 10.1519/SSC.0b013e31817764ae
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