So You Don't Think You Are Flexible??

First of all, I would like say, that I know I have been MIA recently.  My family is in the process of moving and it is testing my time management skills.  I have found there are some things I can not control and others that I can.  Some things need to take the back seat while others need to have a little extra TLC.  Those "extra things" have been my boys.  Moving is so hard on little ones, especially ones that like consistency and are creatures of habit, like mine are.  So between trips to the school to have lunch, 2 birthdays, trick or treating, class parties, extra stories at bedtime, and lots of love.... I have had to take a break from my blogging.  I promise I will be back soon, and just in time for TURKEY DAY and CHRISTMAS PARTIES!!  I have LOTS to talk about and words of encouragement for those who think THEY JUST CAN'T DO IT!....

Now...about stretching.  I am not a naturally flexible person.  Yes, I did gymnastics for many years, and YES that doesn't seem to fit the guidelines for one that is suppose to bend on command, but in the last year I have taken on the flexibility challenge.  I started stretching for 10-15 minutes every single day.  Really Really trying to push past the uncomfortable pull from the back of my legs.  I am happy to report it has increased SO MUCH.  I can tell a difference in my Posture, in my exercise ability, and in my performance. 

Stretching helps blood flow and circulation.  Stretching helps decrease the chance of injury.  Stretching helps you FEEL better. 

So HOW is it done???  The best time to get a deep stretch is after a great work out.  Your muscles are very warm and much easier to really get that deeper pull.  As your heart begins to slow down and you are cooling down begin with your arms and shoulders because you can do that while you are walking to cool down.  Before you sit down take the time to stretch your calf muscles by standing against a curb or wall and pressing your foot into the wall.  Follow up with floor stretches.  Allow yourself to take deep breaths and hold each stretch for a minimum of 10-20 seconds a few times each.

Stretch often... Do it while you watch TV or a Movie.  You will FEEL GREAT, and maybe a little sore when you start, but that's okay, and ALWAYS A GOOD SIGN!!!

Once I get situated in my new home I will start doing pictures of these things and make videos of exercises and my stretching routines.  That will be my new year's resolution.... TAKING THE FITMOMMY BLOG TO THE NEXT LEVEL FOR YOU!!! :)

SOMETIMES YOU MAY MAKE THIS FACE WHEN YOU ARE STRETCHING.... BUT IF YOU STICK WITH IT-- YOUR MUSCLES WILL START TO FEEL LIKE THIS....

Changing it Up!!

I am not a "stay put" kind of person.  I prefer change, even though I am a creature of habit and routine.  If I did the same exercise day in and out it would drive me insane, or more importantly, it wouldn't get done!  If you are expected to push forward and to do hard things you have to find what works for you.  After all, you know yourself better than anyone!  I have done almost everything the last 2 yrs that the fitness community offers for exercise.  I get pulled aside almost daily by 2-3 people that ask what I did to change my weight and if it's because I'm a fitness instructor.  To be honest, there was a time where I was teaching 4-6x a week, which meant that the fitness HAD to get done, and while I would say that there are some things that were more effective than others.... I wouldn't blame my loss on any one type of exercise.  

The body is an amazing machine.  It's a SMART machine.  When you do the same thing day in and day out your body will know what to expect, your body will begin to think... "OK, today we are going to eat xx amount of calories and to curl 5 lbs weights 10x- and do 20 sit ups- and 5 push ups- and walk 2 miles."  When you do the same thing your body will begin to prep itself for it, and loss may become more difficult.  This isn't saying that you won't lose weight, but it could take much longer and depending on the intensity of the exercise, it may not be as effective.  Each day try something different, OR, change the way you do that form of exercise.... For Example... have the weight vary each time you go to class, make the step higher in step class, change the position of your feet when you squat, do high reps light weight or heavy weight low reps, try pilates, if you usually do machines-- try the free weights and vice versa.  If you are a treadmill person, never stay put on one speed or change the incline.  Try these things every few minutes.  Your body won't know what to expect from day to day... It will be forced to burn more calories while trying to keep up!  

If you ever watch someone with a trainer, you'll notice that they don't do the same thing each time they meet... it changes up all the time.  The same concept works with your food.  Don't get stuck eating the exact same thing every single day.  Try to be creative.  This will help you to not get bored and go back to old habits. 

If you don't like it, chances are YOU WON'T STICK TO IT!  If you are someone who likes competition (even if it's competition with yourself) look for something that you need to work toward like a 5k, half marathon or triathlon.  Sign up and pay your fee to enter.  This will make you even more accountable.  Tell others what you are doing.  (They may tell you that you are CRAZY or that you won't do it!--And that's okay too!  Prove them wrong when you cross the finish line)

*This morning I found this little guy at the counter helping himself to a sandwich for breakfast.  Cutting a sandwich with a pizza cutter????.... I say Genius!!! BROVO  MR 3 YR OLD!!!

Cardio vs. Resistance

Let's say it's been a busy day.  Everything is being thrown at you and you only have 30 minutes to get exercise in for that day.  Do you do Cardio Training or Resistance Training???? Hmmm....

A very common misconception is that it should be cardio.  While cardio is important, studies have shown time and time again that Resistance is what will help you fight to burn that fat.  The more muscle tissue you build through resistance training the more fat your body will burn.  While resistance training you are IN FACT building that muscle AND burning calories because of the energy you are exerting.  Your heart rate will rise during that exercise. 

RESISTANCE TRAINING: is when your body is working against an opposing force. 

There are many ways you can do this type of training.  You may use your own body weight (example: push-ups)  You may use tightening bands or free weights, or you can use machines at a gym.  All forms are very effective, and it doesn't take very much time in a day.  It can be as simple as incorporating it in while watching a 30 minute sitcom on TV each day. 

Once you have completed your resistance training for the day your body will continue to burn fat and your metabolism will stay at a higher level.  Do your homework and see for yourself.  Studies have shown resistance training is key to getting in better shape.

*Another Important Resistance is learning how to RESIST against sweet treats!!