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Author: Meredith Mitchell

Warm up…does it really matter?

Warm up…does it really matter?

I have been really excited to read about how some of you are doing with the Challenge, keep it up!!!  For some of you exercise has been a part of your routine for a while and others of you are just starting to experience how AWESOME working out is ;).  Whether you’re a beginner to exercise or not, I wanted to make sure everyone is a pro when it comes to a warm-up.  Even if you’re running late and trying to make it to a class, DON’T SKIP YOUR WARM UP!!!  Walk on the treadmill, ride the bike or hop on the elliptical for 5 min and then go take your class.  Here’s why:

1. Increase blood flow throughout your muscles, ligaments and tendons will reduce stiffness and increase flexibility
2. Warm muscles = MUCH less risk for injury
3. Mental preparation, especially if you’re about to do a heavy lift or endure an advanced class.  You NEED to mentally prepare yourself so you won’t quit when it gets too hard…your mind will quit on you way before your body does…remember that!

What you do for your warm up will be personal preference but keep in mind it should be no shorter then 5min and no longer than 10min.  When you’re lifting weights you should always do a warm up set of 15-20reps on top of your cardio warm up.  If you still feel stiff after your warm-up you can do a series of dynamic stretches to help you loosen up a bit more.  This weeks workout video will include a dynamic stretching routine :).

So tonight, warm up really good and have a great workout!!!  Let me know if you have any questions 🙂

Workout #16

Workout #16

1 Gallon Workout:

Here is the 1 Gallon workout.  No matter what fitness level you’re at, you can do this workout and feel successful!  There are 4 exercises: Push-ups, front lunges, crunches and squat with a shoulder press.  The push-ups are a big part of the workout because you will be doing 4 of them in between every set of the other exercises.  Below is the video you can watch to see what the exercises look like.  First, write down the number of reps and sets you need to complete.  Next, walk or jog in place or go for a 5 min walk to warm up and then you can begin the workout!  Here are the reps and sets:

Lunges = 20 (10 on each leg)
Push-ups = 4
Crunches = 15  Ab twist = 20
Push-ups = 4
Squat w/ shoulder press = 15
Push-ups = 4

Complete 3-6 sets through the whole circuit.  Have a great workout :)

http://www.youtube.com/watch?v=L9IWbo08exQ&feature=plcp

Get your daily dose!

Get your daily dose!

There are so many great benefits that come from exercise but my personal favorite is the endorphin rush!  It’s a natural high that can’t be beat.   Endorphins are produced by the pituitary gland and hypothalamus most commonly during strenuous exercise.  Aside from the sense of euphoria you feel, endorphins also help relieve pain, boost your immune system and slow down the aging process.

Click the link below to learn about some of the psychological benefits you can experience and then go workout so you can get your daily dose of endorphins!!!!

http://kcossaboon.hubpages.com/hub/ExerciseandTheEndorphinRush

Workout #15

Workout #15

Paint Can Workout:

Here is the “Paint Can Workout”!  I was inspired by some of the maintenance staff to create a quick and simple workout that could be done at lunch using resources that were already available like a paint can.  I realize not everyone will have the opportunity to workout at lunch, so for those who can not, you can do this at home before or after work.

There are 4 exercises.  Do each exercise one after the other like a circuit.  Complete 10 reps of each exercise and go through the circuit at least 3x.  If your feeling strong, push yourself to go through the circuit 3 MORE time for a total of 6.  These are the moves:
1. Push-ups
2. Squat with Bicep curl
3. Squat with front raise
4. Tricep Dips

Click the link below to watch all 4 exercises :)

http://www.youtube.com/watch?v=6-qdjEVcOjw&feature=youtu.be