Match Maker, Make Me a Match

September 30, 2009

Please check out my new page, per Julia’s request, titled Workout Buddy Finder.  Feel free to use the discussion section of this page to find blog writers/readers in your area who can become your workout buddy!

Showin off the guns!

Showin off the guns!

xoxo

Sarah

Somethin’ is better than Nothin’

September 29, 2009

Well, my guilt trip worked 😉 I now have enough Fit Tip emails to supply you with fascinating posts for the rest of the week!  I even have a request for another tutorial, so stay tuned…

 

Today’s Fit Tip is all about compromise.  Just because you can’t do a full hour in the gym doesn’t mean you should blow off the idea of a work out!  Something is better than nothing!

 

The lovely Mrs. LC sent me this:

I promise to come up with something(s) better later, but right now a good tip that I keep reminding myself is sometimes you just need to start. Sometimes you’re exhausted, frustrated, or just plain don’t feel like working out…whatever. In those moments, just start by doing something. Do some push ups and crunches in your living room to get you in the right mindset. Tell yourself “I’ll just stay at the gym for 20 minutes and after that if it’s really a terrible workout I can go home”. Usually 20 minutes comes and goes and I’m way into my workout zone by then. However, occasionally there will be times where 20 minutes goes by and I’m just as exhausted as I was before. It’s those moments that I can stop and still be ok with knowing I at least did something.

Basically – something is better than nothing! It doesn’t have to always be an all or nothing mentality!

Great Tip!  The FDA recommends 30-60 minutes of moderate aerobic exercise a day for good  cardiovascular health.  But that doesn’t have to be consecutive minutes!  Short bursts of activity will do the trick, too!  For example:

  • First Thing in the Morning: 100 Jumping Jacks to wake you up
  • Mid Morning: Walk for 10 minutes around the office
  • At Lunch: Another quick walk, 10-20 minutes
  • When you get home: 3 sets of 20 pushups, 3 sets of 50 crunches
  • While Watching TV: Jog in place during every commercial break

The minutes of activity will add up in no time!

I found an article here that I think is very worthwhile!  It goes along with the “something-is-better-than-nothing” theme!  Check it out! Here is a little preview:

“People in today’s society are accustomed to taking pills for a variety of health problems. Think of exercise as your “daily pill” to prevent illness and maintain good fitness.”

 

Leave a Comment:  What do you think…Is something better than nothing??

Please, Please, Please!

September 28, 2009
Hi Bloggies!

I’m sad: 

:(

😦

 

I’m sad because my original idea for this blog hasn’t really happened…

My concept for this blog was centered around the idea of reader participation.  I hoped that readers (I know you’re there, WordPress tells me so :)) would send me in their fitness tips so that I could post them for everyone else to read and enjoy.  Well, so far, it’s only happened twice. 

This makes me very sad 😦  But I’m very easy to make happy…

:)

…all you have to do is email me some of your best fitness tips at fittipexchange@hotmail.com.  That’s it!  I can guarantee that all (appropriate) fit tips WILL be featured on the blog!  If that is too difficult, you can even just post your tips in the comment section and I  will copy and paste them into a post 😉

 

So please…I’m begging, pleading…send me your fitness tips!  I know that all you lovely, fit, fantastic ladies have a plethora of fitness knowledge just waiting to be shared!

 

Leave a Comment:  Who is sending me a Fit Tip?? Holla!

New Technology

September 27, 2009

Hola Peeps!

I’m blogging from my new Blackberry…no big deal or anything 🙂 I’ve literally had my old school Nextel beep beep phone for years! And, for the past month, every time I closed my phone it would turn off, so I’m in technology heaven!!

Leave a Comment: What piece of technology have you been the most excited to get?

Get Outside, and Stay Local

September 24, 2009

Good Morning Everyone,

 

I’m using my workout tip from yesterday and blogging first thing so I can focus on school work and work work for the rest of the day 🙂

 

My Fit Tip today is inspired by one of my favorite things to do in the Orlando area.  City, County, and State Parks are a great way to get outdoors and get some exercise that doesn’t feel like exercise.  They usually have fun nature trails, hiking, swimming, and more.  One of my favorite state parks from my home town is Wakulla Springs.  So I was thrilled to discover a great substitute while I’m in Orlando. 

De Leon Springs is a beautiful state park about an hour outside of Orlando.  I’ll be honest with you, the first time I went, I went for the all you can eat, whole grain, pancakes for 5 dollars at the Sugar Mill restaurant!  They were awesome, and you can get tons of different toppings from fruit to chocolate chips 🙂  The best part: you get to cook the pancakes on a griddle at your table!

 

Best Pancakes Ever!

Best Pancakes Ever!

 

After stuffing our faces with this:

Mickey Pancake

Mickey Pancake

…we took advantage of the many outdoor activities…

 

We rented a canoe:

 

Safety first...I have my wistle!

Safety first...I have my wistle!

We hiked (accidentally) 6 miles:

 sugar mill 036

We posed for goofy pictures:

 

Yes, Spencer thinks it is perfectly acceptable to wear board shorts with polo shirts :/

Yes, Spencer thinks it is perfectly acceptable to wear board shorts with polo shirts :/

Some things we didn’t do:

  • swim-it was too cold that day, but I’ve been back and gone swimming a different time…it’s cold, but FUN!
  • play beach volleyball-only two people

All in all, it was a great time!!

 

Leave a Comment: What/Where is your favorite state park ever?  Mine is Whiteside Mountain in North Carolina 🙂

Up to Here in School Work…

September 23, 2009
Hey Guys!

 

I’m up to my ears in school work right now…hence the lack of postings.  I am, however, taking a study break tonight to go rock climbing with some awesome blog friends! 

 

All of this school work and stress got me thinking about a Fit Tip: how do you stay healthy when you are hella busy and stressed?  I know for me, when I’m studying, I must have something crunchy to eat.  To solve that problem and control my calories, I munch on air popped popcorn.  Also, to not feel guilty about working out instead of studying, I woke up extra early to get a run in.  I rationalized  that I would be sleeping anyways, so it wasn’t missed study time.

 

I decided to include for you a post that I wrote this summer for my academic class blog (an assignment for my Capstone class-I had to write a blog to mentor lower level students in my major).  The post is about stress/time management, and I think it is extremely applicable to maintaining your fitness!  Enjoy:

 

From: http://discoveryourniche.blogspot.com

Musings on Time Management:

 

Since a lot of the comments last week reflected that ya’ll are short on time and long on things to do, I thought I would include some of my tips for time management.

1. Make a To-Do list every day! I usually keep a weekly list, and then make a daily list every night for the following day. I write mine on paper, but if you are an online list type, here is a great site that I have used in the past: http://todoist.com/

2. Make your list in order of importanceand complete tasks in that order. I sometimes use the Urgent/Important Time Management matrix explained here: http://www.srds.co.uk/cedtraining/handouts/hand09.htm

3. Schedule “me time” everyday. Whether it is for your daily workout, spending time with friends or family, watching your favorite TV show, etc., I think it is really important to schedule time for your self every day. In my experience, when I don’t specify time for myself, I will find that I get so distracted and burnt out, that I will end up wasting time anyways, but my doings mindless things like surfing Facebook when I should be typing an essay.

4. Set a bedtime/end work time for your self and stick to it. The work will still be there in the morning. And if you followed your Urgent/Important Matrix list, you should be ok with your deadlines. Besides, work done in the morning after a good nights sleep with most likely be of better quality that work done on an all nighter.

5. Start projects early! When you find out about something that’s due, even if it’s not for months, knock it out ahead of time, especially if you have down time from other work. For things like research papers, get the research done, read, and organized right when you get the assignment and complete a Works Cited (based on the assumption that you will use every source you found). Then, even if you wait for the last minute to write the paper, you have a big chunk already completed.

These are just some tips that help me, but everyone is different…I hope they help you!

 

Oh the Joys of Being a Student:

My hat was too big and it was crooked the whole time...no one told me!

  My hat was too big and it was crooked the whole time…no one told me!

 

 

I had to be at graduation at 7am...I was happy ;)

  I had to be at graduation at 7am…I was happy 😉

 

Leave a Comment:  How do you stay healthy when you have a lot of work to do?  How do you fit in exercise and eat healthy (when you really just want to shovel chips into your mouth :))

This Week’s Spin Playlist

September 20, 2009

Hey Ya’ll!

Since tomorrow is my insanely busy day…

7am: Training Run

10 am: Spin Class

12-4pm: Work

4-5:30pm: SHAC Liason Meeting

6-9pm: Class–Healthcare Human Resources

 

…I decided to post tomorrow’s spin playlist today (since I just made it, and I don’t think any of my students read my blog 🙂 )

 

This class starts with endurance and ends with a crazy hard, heavy climb with lots of sprints:

 

Peace, Love and Happiness: G Love (Stretch)

The Underdog: Spoon (Warm UP)

Funhouse: Pink (Resistence Loading)

Take it to Da House: Trick Daddy (Jumps)

Run: Gnarls Barkley (Sprint)

Magic Carpet Ride (The remix from the Go Soundtrack): Steppenwolf (Fast Running, Low Resistance)

The Suffering: Coheed and Cambria (More Running)

Build it Up, Tear it Down: Fat Boy Slim (Sprints)

Another One Bites the Dust: Queen (Start Climb)

Uprising: Muse (Climb)

Til I Collapse: Eminem (Climb)

Dirt Off Your Shoulder/Lying From You: Jay Z/Linkin Park (Last Song!  All out!)

Maggie May: Rod Stewart (Cool Down)

 

Enjoy!

 

Leave a Comment:  On Mondays I have to pack breakfast, lunch, AND dinner to take with me to campus.  Do ya’ll have days like this?  What do you pack to take with you?

Push Up Tutorial

September 18, 2009

Hey Everyone!

As promised, here it is…my Push Up Tutorial!

Push ups are my favorite exercise…EVER!  I love ’em!  They give you a strong, sexy, tone upper body, plus, they are just cool!  I do have a “controversial” philosophy, however, when it comes to push ups…I HATE “girl”/modified push ups!  HATE them!  Before anyone gets defensive, let me explain:

First of all, most people do modified push ups incorrectly, i.e. ass in the air/not doing any bit of good:

see how my butt is up in the air?  that's incorrect!

see how my butt is up in the air? that's incorrect!

The proper form to do a modified push up is:

body stays flat

body stays flat

And for modified, you still need to go ALL the way down to the floor…like so close, you could kiss it 🙂

The second reason why I don’t like girl/modified push ups is because I think they are a cop out.  I think that everyone can do military style push ups if they work hard and practice.  When I teach my kickboxing classes, everyone has to do at least 2 military style  push ups each set before they are allowed to drop down to modified.  Then I encourage them to come back up to military whenever they feel like they can during the set.  The goal is to eventually increase the number of military style in the set and decrease the number of modified until they are eventually doing all military.

 

Proper form for a military style push up:

Up: body stays flat, neck stays neutral

Up: body stays flat, neck stays neutral

Down: body is flat, neck is neutral, ALL the way down to the floor (about 2 inches above the ground)

Down: body is flat, neck is neutral, ALL the way down to the floor (about 2 inches above the ground)

 

Once you get comfortable doing military style push ups, you can do some fun, challenging variations (these variations can also be done in the modified position):

Half Way and Hold Push Ups:

Start in a regular push up position

Start in a regular push up position

come half way down and hold for 5 seconds

come half way down and hold for 5 seconds

come all the way down and hold for 5 seconds...then back to half way, then all the way up.  this is one rep

come all the way down and hold for 5 seconds...then back to half way, then all the way up. this is one rep

 

Push up to Side Plank:

Start with a regular push up

Start with a regular push up

 

then on the way up go past start and up into a side plank.  hold for 5-10 seconds, then do the other side.

then on the way up go past start and up into a side plank. hold for 5-10 seconds, then do the other side.

 

Staggered Push Ups:

Start with one arm 6-12 inches in front of the other...

Start with one arm 6-12 inches in front of the other...

...then go down just like a regular push up.  Do a few reps, then switch sides.

...then go down just like a regular push up. Do a few reps, then switch sides.

 

 

Tricep  Push Ups:

Same as regular, but you keep your elbows in by your rib cage.

Same as regular, but you keep your elbows in by your rib cage.

 

Diamond Push Ups:

Same as regular, but hands are in a diamond shape.

Same as regular, but hands are in a diamond shape.

 

Incline Push Ups:

Use a step or a chair to elevate your feet...

Use a step or a chair to elevate your feet...

 

...go all the way down, just like a regular push up.

...go all the way down, just like a regular push up.

 

Bozu Push Ups: 

Same as regular, but you use your stabilizer muscles more

Same as regular, but you use your stabilizer muscles more

 

if you pause at the bottom, you will work your core a lot!

if you pause at the bottom, you will work your core a lot!

 

Spidermans:

 

Start in a regular position...

Start in a regular position...

 

...as you come down, bring your knee up to your elbow.  Repeat on the other side.

...as you come down, bring your knee up to your elbow. Repeat on the other side.

 

 

All of these different variations work slightly different muscles.  I would suggest doing a few variations at a time.  Do 2-3 sets of each variation with 5-20 reps each, depending on your level.  The more you do push ups, the more improvement you will see!  Every week in my kickboxing class, I test my students progress to make sure they are doing their push ups.  I will time them for one minute, and their goal is to see how many push ups they can do in that minute.  If they are practicing, the number should go up!  Also, once a month, we will do a push up  contest.  You may be surprised to hear that a girl won twice in a row once 😉

 

I hope you guys like my push up tutorial!  Let me know if you have any questions…and START DOING YOUR PUSH UPS TODAY!!

 

Leave a Comment: Push Ups…Love ’em or hate ’em?

Segue to Pushups

September 17, 2009

Hey Everyone!

I had an awesome time at a Trampoline Workout class last night!  Since I didn’t bring a camera, you can read about it here, here, and here.

 

No post for now, but there will be an extensive tutorial post coming either tonight or tomorrow morning on my favorite thing in the world: PushUps!!

 

See You Soon!

 

Grr...You will LOVE PushUps!

Grr...You will LOVE PushUps!

 

 

Leave a Comment:  Do you like a tough love, drill sergeant approach to fitness or a more mellow, laid back approach?

Short and Sweet

September 14, 2009

Hey Guys? and Gals!

Short and sweet today…lots of stuff going on…but I wanted to post my playlist from spin class this morning.  Class was AWESOME!  Maybe one of the best I’ve ever taught!  Definitely download some of these jams!

 

This is How we Do It:  Montel Jordan (Stretch)

No Sunlight: Death Cab for Cutie (Warm UP/Endurance)

Sex on Fire: Kings of Leon (Endurance)

I’ll be Here for a While: 311 (Endurance)

Bootylicious: Destiny’s Child (Jumps)

New: No Doubt (Sprints)

Jump Around: House of Pain (Jumps)

All Over You: Live (Sprints)

Another Way to Die: Alicia Keys & Jack White (Climb)

Rock Star: NERD (Climb/Sprint when music’s fast)

Points of Authority/99 Problems/One Step Closer: Jay Z & Linkin Park (All out!)

Rocket Man: Billy Joel (Cooldown)

 

Hope you guys like it!

 

Leave a Comment:  I know there are people reading…wordpress tells me so!  Let me know who you are…Introduce Yourselves!!