Let's Get Physio

Have a Ball

Another year is coming to a close and while I believe that you don't need a monumental date or event in order to begin a new challenge or resolve to make changes, I do think this is the perfect time to reflect on what the previous year has had to offer and decide what to take away from it to make the next even better.  In the meantime, if improving your health and fitness level is on your list of goals, give this workout a try:

This one features another one of my favorite, affordable pieces of equipment...The Physioball!

Complete the exercises listed below:

After completing the curcuit, go through this 3 minute cardio series:

45 seconds of high knees-15 seconds of rest

45 seconds of skater lunges-15 seconds of rest

45 seconds of burpees-15 seconds of rest

Then go back to the original curcuit.  Complete all of that 3 times.  If you are unfamiliar with any of these exercises, just comment below and I will add an image with proper form.  Good luck!

Are you tired of crunches? 

 Here is a new spin on a classic exercise.  Check out the video below featuring some of our dedicated Infinity Fitness ladies doing "dizzy bugs".  These crunches are great for targeting the entire abdominal wall and the obliques:

Another Favorite

After blogging about my favorite pieces of exercise equipment, I thought of another favorite that should definitely be on the list.  Gliders are AH-MAZ-ING little devises that you can also use for killer body leveraging workouts.  The best thing about gliders...it's so easy to create a makeshift glider out of supplies that you already have around the house.  Gliders are little plates or pads that are often used for sliding furniture.  They look like frisbees.  You could actually use frisbees, paper plates, upside-down mouse pad, etc. if you don't have official 'gliders'.   I will provide you with a variety of things you can do with gliders on a future blog, but today I want to give you a little preview of my friend and client, Cynthia, performing an inchworm with her feet on the gliders:

To execute an inchworm, you start with your hands in a high pushup position and your feet on the gliders.  Keeping your legs as straight as possible, pull the gliders toward your hands.  Walk your hands back out to the high push up position and continue with that pattern.  

When we talk about reflecting on the past year, Cynthia (pictured above) has A LOT to be proud of in 2012.  She has been committed to training 3-4 times per week since January and all of her hard work has produced major results.  Her waist has shrunk by a whopping...wait for it...6 1/2 inches!!!! Those inchworms may feel like torture at first, but I bet she doesn't regret doing a single one!!  She has accomplished much more than a smaller waistline, but it sure is nice to be able to measure that kind of progress!  Congratulations Cynthia!!!  I can't wait to see what you achieve in 2013! 

Testing 1-2-3

 Testing 1-2-3

It's the Friday before Thanksgiving!  I am hosting Thanksgiving for the first time in my life this year.  I've been trying new recipes this week so that I can do a test run before I serve these dishes on the big day.  I've been on a delicata squash kick lately, so yesterday I tried a simple roasted squash recipe.

I just chopped these into half moons and topped them with himalayan salt and pepper.  I roasted them at 425° and it only took about 20-25 minutes.  Note: I recently discovered that you can...EAT THE SKIN!  The skin of this type of squash is very thin.  I just read that it was edible, so I tried it yesterday, and indeed, it is.  

I also had some great tilapia with the squash:

This was topped with turmeric, chili powder, mustard seed and pepper. It is such a great combination of flavor, but ultimately, the health properties are significant.  Turmeric is known for it's natural antiseptic properties.  It is used in Chinese medicine as an anti-depressant and it is also known for boosting metabolism.  Chili powder includes trace vitamins and minerals like calcium, iron, potassium, vitamin A and vitamin C.  To find out more about the benefits of mustard seeds, check out this link.  Dr. Oz has also mentioned that this combination of seasonings is great for setting your metabolism on fire (which is a good thing ;).  Here is a link to a cauliflower recipe that incorporates these spices.  In this article, it states that combining cauliflower combined with turmeric can help prevent prostate cancer.  

We just listed several ways that you can use food as medicine.  Now let's talk about a different type of medicine..my FAVORITE kind...the MEDICINE BALL!

I told you earlier this week that it is my favorite piece of equipment.  Now, let me show you a great workout that you can do with a medicine ball.  No other equipment is needed.

You'll start with the series of exercises that are shown in the video below:

Once you've completed 30 seconds of each of those exercises, complete 15 reps of the following exercises:

Once you've completed these 5 exercises, repeat the 30 second interval workout.  Go through this entire series 3 times...more if you'd like ;).  Let me know what you think!

Your Workout Back-Up Plan

There is no place like home

I'm often asked for suggestions on what type of equipment is needed for a solid 'at home' workout.  I love working out in a gym because I feel like I am more focused and I have great tools readily available, but sometimes life gets in the way and you need a back-up plan.  If you workout with me at the gym, you know that the big equipment is great, but it's not even what we utilize most often.  So, before you go out and spend thousands on a home gym, let me tell you what my top five, favorite pieces of exercise equipment are (in reverse order, to build anticipation):

5. Dumbbells:

Yes, dumbbells are on the list, but not at the top.  When it comes to adding weight to a movement, they are king.  The only reason they don't make the top of the list, is because it is ideal to have a variety of dumbbells so that you can increase or decrease the weight depending on the body part being worked.  This can make dumbbells a more expensive option.  With that being said, if you do invest in dumbbells, I find the 10-20 lb range to be most versatile for the general population.  Of course,  I'm happy to consult with you personally to see what is most suitable for you.

4. Resistance Bands:

These bands are great for all fitness levels and you can use to work every muscle group.  They are easy to travel with.  They come in a variety of resistance levels and they are inexpensive.  They typically range in price from $6-$20.

3. Physio ball:

Physio balls are great because they can be used to make an exercise safer, or to make it more challenging.  For instance, you can put it against a wall at the small of your back for added support while you squat or you can put your feet on the ball and your hands on the floor to make a push up more challenging.  You can find these for as little as $20 and up to $100 or more, based on the brand and quality of the ball.

2. Suspension Band:

A common brand you've probably heard of is TRX Band.  I like this one which is sold on Amazon.  It has grips for hanging it over the door.  This makes it great for at home use because you don't need a bar to suspend it from.  Suspension bands allow you to use your own body weight to build muscle, strength, balance and flexibility.  The have handles that you can grip with your hands or rest your feet in for versatility.

1. Medicine Ball:

Are you surprised that this is my favorite?  It's in first place primarily because of it's cost effectiveness as well as it's durability.  You can use it for strength, endurance, agility and balance.  You can create and endless number of exercises with it.  If you have a partner at home that wants to workout with you, there are tons of great ways to use the ball with a partner.

Over the next few weeks I will provide a total body workout using each of these items.  Get ready!

Dinner in 10 minutes

I was so ready for dinner when I walked in the door this evening.  I was able to throw something together at lightening speed & it was delicious!  I had some arctic char from Trader Joe's in the fridge. I seasoned it with a few of my favorites:

That's turmeric, garlic powder, salt & pepper.  Artic char tastes very similar to salmon in my opinion.  I think it had a great flavor on it's own, so I don't go too heavy with the seasoning.

Even though this dinner took no time at all to put together, I'm not going to lie, I had a few of these while I was waiting for it to cook:

I also tossed together a brussel sprout side salad.  This was a 'hut find' at Trader Joe's.  Every once in a while the recipes that you can sample at the hut at Trader Joe's really suck me in.  This one was so simple.  It's made with finely chopped raw brussel sprouts, dried cranberries and pecans.  Just toss them together with about 1/4 cup of the light champagne vinaigrette from Trader Joe's (or a little olive oil and cider vinegar if you don't like bottled dressing) and it's done!  

It was quick and easy AND I have leftovers!  I love when I have enough leftover for lunch the next day.  

Do you have 'go to' dinners that you make when you want something healthy and fast?  Do tell!