WEEKLY FITNESS TIP: Ab Exercises (work your core in 10 mins)

I remember when I first started working out, I thought I would never get my stomach down. I looked a little bit like a post-pregnant woman. The only problem is that I've never been pregnant. It was quite sad and discouraging for me to look at myself and see how I let my body go. 

Finally I decided to target my abs...shortly after I realized I just wasn't "into" crunches. I mean I hated them! I know its someone out there saying, "well do them any way"...well that's easier said than done. My problem is that I am the type of person that has to actually "like" the exercises I'm doing. I realized right away that if I don't like doing something, whether its good for you or not, I won't make it a consistent habit. I knew I NEEDED to find an abdominal workout that would really be fun, different and that I could actually do on a consistent level.

My first introduction to working out my abdominals was not on purpose. I inadvertently learned how to do this while doing yoga. Yes Yoga! Yoga was a great introduction to targeting those abs. Those standard planking, side planking, and boat pose positions...all target your midsection. Those positions are great for the entire core! However, they also target the midsection, which is the strongest part of your core. It's just an added bonus that your arms and legs gain strength while performing those positions too. Doing yoga, really showed me that working out can be relaxing and not so "hard core" and strenuous all the time.

I also discovered a few other exercises, simply from watching men at basketball practice. I was out walking/running on a bike path at the beach, one day. Ironically, at a certain point on the path it leads to a basketball court. So as I was catching my breath and taking a break, while sitting on a bench...I watched some guys prepare for their basketball game. I thought the exercises they did were awesome. I immediately noticed how similar some of those core planking moves looked to the ones I learned in yoga. But there were a couple of other moves that were new to me. I literally got up right from where I was sitting and tried them. I felt them in my abdomen immediately and knew those exercises were keepers!

Now I know its difficult to do these exercises without specific examples of what I'm talking about. So here are a few youtube videos, just to show you how these exercises are performed. Try them with the videos. You'll be surprised at how you can work your abdominals and your entire core in about 10 mins!

Happy Ab (Core) Exercising!

 

*The youtube videos posted within this article is for the intent and purposes of showing various ways of targeting the abdominal section with a variation of exercises. Veg Vivaciously is not affiliated with the people and/or organizations represented in the videos.* 

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PLEASE NOTE! This site (including but not limited to: all food, hair and skin care recipes; tips; tutorials; writings; and, downloads) are absolutely free to the public! Because it's free, I ask one simple favor in return, as your token of appreciation for my humanitarian effort...I realize you may want to share and maybe even use Veg Vivaciously's content in your business (including but not limited to: blog(s), e-zine(s), website(s), free publication(s), etc). You can, as long as you (1) do not charge a fee; (2) cite the direct link of the Veg Vivaciously content used; and, (3) include the verbiage below with the Veg Vivaciously content used:

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This content was originally from Veg Vivaciously, a website that teaches healthier alternatives one veggie at a time. You can get your FREE (food, hair and skin care) recipes, tutorials and other writings and tips directly at www.vegvivaciously.org. PLUS you can stay connected and join the Veg Vivaciously community on Facebook, Twitter and/or even download the Veg Vivaciously Toolbar and/or Phone App to stay in the know!

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WEEKLY FITNESS TIP: Making Time in a Hectic Schedule to Exercise

When I first started working out, my number one excuse was "making time" for working out. I really didn't have the time. I've never been a morning person so getting up earlier than I need to begin my day was out of the question. To fit exercise into my already crazy schedule when I was already praying for at least 6 more hours in a day, was next to impossible, or so I thought. 

I learned rather quickly to break up my workout in intervals. I know this sounds crazy, but I would break my exercise routine up into three 20 minute workouts. Sometimes even four 15 minute workouts. Who said the hour workout had to be all at once?

• In the morning, I would get to my office, shut the office door and I would stretch and do some maneuvers while sitting in my seat at my desk! Afterwards, I would sip on a cup of green tea.

• For lunch, I would walk, then eat. At this time I was a beginner, so I would only walk a half mile or so, strolling, not speed walking. My point was to move, do something, even if it was just a stroll through the park. Then I would come back to work and eat my lunch at my desk. (walking tips here)

• In the evening, I would stretch again, or try to do wall pushups, crunches on the edge of my bed...something right before bed. I would even bend over or lunge while sweeping and vacuuming...again, whatever it took to get my exercise in. Sometimes, I would even do stress yoga stretches, which helped me sleep like a baby.

As silly as it sounds, these little things really got me into working out. While I didn't see fast physical results, I noticed the difference in my temperament, attitude, behavior, I was able to sleep much sounder than before, and I would even wake up a little more rejuvenated than previously too. 

After doing this for about 6 months, I eventually bought a pedometer and started monitoring my walking. When I realized how far I've come by evaluating myself, it just made me want to kick it up a notch. I started walking to work, the store, taking the stairs...just doing what little bit I can to get my work out in. The next thing I know, I was uping my half mile to a mile then to a mile and half, then to two now I can walk at the very least 7 miles without it being a chore.

If I can do it, you can to! Just remember, DO NOT compare yourself to other people. Compare yourself to you! Think about where you were yesterday, last week, last month, last year and where you are today, where you want to be...and compare that. Here's a link from Womens Health Magazine and Fitness Magazine with a series 20 minute workout routines to help get you started. 

There will never be another you, so remember, no matter how hectic your life...make yourself a priority. This is you loving yourself.

PLEASE NOTE! This site (including but not limited to: all food, hair and skin care recipes; tips; tutorials; writings; and, downloads) are absolutely free to the public! Because it's free, I ask one simple favor in return, as your token of appreciation for my humanitarian effort...I realize you may want to share and maybe even use Veg Vivaciously's content in your business (including but not limited to: blog(s), e-zine(s), website(s), free publication(s), etc). You can, as long as you (1) do not charge a fee; (2) cite the direct link of the Veg Vivaciously content used; and, (3) include the verbiage below with the Veg Vivaciously content used:

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This content was originally from Veg Vivaciously, a website that teaches healthier alternatives one veggie at a time. You can get your FREE (food, hair and skin care) recipes, tutorials and other writings and tips directly at www.vegvivaciously.org. PLUS you can stay connected and join the Veg Vivaciously community on Facebook, Twitter and/or even download the Veg Vivaciously Toolbar and/or Phone App to stay in the know!

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Copyright © 2011 Veg Vivaciously All Rights Reserved.

 
 

WEEKLY FITNESS TIP: Should I Exercise While I'm Sick?

With the winter months slowly creeping upon us, we are faced to endure the cold and flu season. I don't know about you, but I always hear a plethora of remedies that will help make a sick person better. I've heard: "feed a cold...eat all day..its ok to eat as much junk as you crave while you're sick...it will make you feel better", "sweat it out...get on the treadmill and make yourself sweat", "get in cold water it will reverse that fever"... Needless to say, this list can go on and on. The best thing I can tell anyone who catches a bug, cold or flu...is to listen to your body and rest.

When you are sick, your body is at it's weakest. Take this time out to listen to your body. As great as exercising is, it will just tire you out more, making you weaker. This is the time to take a well needed "time out" and focus on getting stronger. Utilize this time to take a mental health break and focus on the inner you. Clean out your mind, body and spirit. Keep positive thoughts and focus on how you can make yourself better and prevent this from happening again. This is a time of focusing on mental clarity, health and temperance.

Eat! Yes, we need to eat while we are sick, but this is not the time to poison ourselves with cakes, cookies, chips, etc. We've all done it, I'm certainly guilty of getting sick and having a well pronounced pity party with all the trimmings. However, I noticed when I did that, it took much longer for me to get well. Why? Because, I wasn't putting positive life force back into my body to help move the toxins out. Unfortunately, binging on junk food only put more toxins into my body. So if you eat, try to load up on Vitamin C foods and green leafy vegetables. Make a big pot of veggie soup and eat that until your hearts content. You'll find you'll get fuller faster, and you'll get better faster too! And try to stay away from dairy...understand that if you have a cold and/or flu, you're trying to get the mucus out of your body, so don't put more in.

Fighting that fever? This is a big no-no! If you have a fever, don't fight against that fever by making yourself sweat. This is where common sense comes into play...uum you have a fever, so you're going to sweat anyway...just allow that to happen on its own!  This may sound crazy to many of you, but embrace the fever. It's much wiser to work WITH a fever and NOT against it. To work against a fever is unwise and against the body's intelligence. One thing to always remember is that you have a fever because your body is now defending itself against whatever is ailing you. Think about it: when you exercise you sweat, right? And we're told that sweating releases toxins from our bodies, right? Well, a fever does the same thing, except on auto pilot. Having a fever simply means your body is releasing toxins. So embrace it. This isn't a bad thing, unless you agitate it by fighting it.  There are only two things that can help cure a fever, thats rest and liquids. Drink plenty of liquids (while staying away from caffeine, it will provide a temporary high only to have you come down from it weak, tired and dehydrated). Don't forget water is a liquid. Its great to get your antioxidants through tea's and juices; but, we must not forget to drink plenty of water during this time.

Last but certainly not least...Don't exercise! I mentioned earlier to listen to your body. Well...while you're sick your body is shutting down. Allow it to do that. Let your body rejuvenate itself and go through the motions. You ever go to the doctor for a cold or the flu and they send you home with no medicine, telling you to get some vitamin c and rest? That's probably the only time you'll go to the hospital and the pharmaceutical companies don't make a killing. Even the doctors know there's nothing they can do for you. You have to allow your body to go through the motions and not force and try to strategically plan a get well scheme. Now if you just have the sniffles or light sinus issues and you can function, this is different. Exercising may clear up some of that light weight congestion and move the toxins out before it turns into something worse. But, if you have a cold and/or flu like symptoms and are weak, tired and feverish. Please, by all means, stay in bed. You have to take care of you.  Sometimes, getting proper rest is just what your body needs.

PLEASE NOTE! This site (including but not limited to: all food, hair and skin care recipes; tips; tutorials; writings; and, downloads) are absolutely free to the public! Because it's free, I ask one simple favor in return, as your token of appreciation for my humanitarian effort...I realize you may want to share and maybe even use Veg Vivaciously's content in your business (including but not limited to: blog(s), e-zine(s), website(s), free publication(s), etc). You can, as long as you (1) do not charge a fee; (2) cite the direct link of the Veg Vivaciously content used; and, (3) include the verbiage below with the Veg Vivaciously content used:

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This content was originally from Veg Vivaciously, a website that teaches healthier alternatives one veggie at a time. You can get your FREE (food, hair and skin care) recipes, tutorials and other writings and tips directly at www.vegvivaciously.org. PLUS you can stay connected and join the Veg Vivaciously community on Facebook, Twitter and/or even download the Veg Vivaciously Toolbar and/or Phone App to stay in the know!

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Copyright © 2011 Veg Vivaciously All Rights Reserved.