Getting sweat at Prevail

Found myself with a morning where not only am I not working, but also don’t have to get anyone, anywhere until 10a.  Having done a couple of decently hard workouts on my own over the weekend I decided to look for class that still challenging but interesting.  On my list of places of check out was Prevail over on 3rd street.  If you have made it through my “very long history” post you know that I LOVE boxing!  This place has great reviews, everyone says how hard the workout is, so I was really excited.

Sign up: 10/10. I signed up on mindbody.com First time students pay $20 online and $25 in studio so just do it beforehand, not only to save $5, but that was also how I made myself wake up and go as I knew it was already paid for! …..I am not a morning person… except for my own clients….

Parking: 8/10. There is free street parking on 3rd street, but hard to find a free spot and currently you are permitted to park in the KFC lot until 9a.  Martel also has free parking.

Front Desk:  10/10. Very friendly and helpful.  Had to sign waiver and was asked if I had boxing experience so an instructor could assist me if necessary.

Towel/water/locker: There were no towels provided and I did not see any water.  No water for sale nor a water fountain.  There were plenty of lockers, you have to bring your own lock, but no one had one.

Bathroom/shower: There was a bathroom, no shower.

Instructor: 7/10, 2/10.  There were 2 instructors.  The main instructor, Pooch, was very friendly and chatted with me briefly before class.  Asked if I had boxing experience, but didn’t inquire if i had any injuries or required any modifications. He explained and briefly demonstrated all of the exercises that were going to be performed in the class and was mildly encouraging during the class.  At the end, during conditioning, he was adorably entertaining to distract from the exhaustion pouring through a majority of the class.  The second instructor, Graham, was completely unfriendly and did not speak to me at all even when we realized we grew up in the same area on the east coast.  There was even a station where we were hitting pads he was holding and he did not speak a word, no “good job,” nothing! I have literally never seen an instructor not speak at all to a student.

Class Design:  7.5/10. Class starts with a descent warm up.  Today’s class focus was footwork, so the warm up was consistent with the theme.  We hopped in and out of our own box in an agility ladder along with some undefined boxing type movements.  The class was broken up into 3 rounds of 6 – 1 minute circuits, some of the stations changed on each round, some were the same.  Half were punching stations and half were strength exercises.  Today’s focus was footwork so that was included in all of the standing movements.  After the 3 rounds, there was about 8 minutes of conditioning. No cooldown or stretching, although people stayed to stretch/roll on their own.

Class Execution: 7/10. During the warm up, not a lot of instruction was provided.  This portion of class was lead by the “no speak” teacher, so I guess no surprise here.  We were then broken into groups, this was a new one for me, I have never been put into a group at a studio.  Not sure what the method for organizing the group was though, if there was one.  We started quickly, there was no defined timing breakdowns (30 seconds left!), there was little to no encouragement other than random “keep going” or similar nondescript global motivator and there were absolutely no corrections, other than during a confusing punch sequence.  Both coaches held pads for one of the stations so they really weren’t available to correct anyone at any other station anyway.  The stations were challenging and “challenges” were provided to increase intensity, if desired.  There were only 7 seconds between stations, which is felt was a little too short just to simply transition from one place to the next.  Following the 3 rounds we were instructed to get heavy weights.  Not knowing what was to follow, I grabbed 8 pound dumbbells.  The weights were for weighted punches… 8 pounds was way too heavy!  If I would have known the exercises, I would have chosen max 3 pound weights for the punches.  My elbow actually started hurting after the 2nd round of punches and I had to drop the weights entirely.  We also did jump squats and overhead shoulder raises in a squatted position, heavier weights were fine for those.  Then class just ended.

Overall workout experience: 7/10

Overall workout challenge: 7/10

Final thoughts: I love circuit training so I enjoyed the class design, but I am not a great morning exerciser so I would have appreciated more encouragement and motivation, especially as class progressed.  Although the main teacher was nice, he really didn’t do a whole lot of “instructing” and as I mentioned earlier, I am not even sure the purpose of the second instructor.  I left sweaty and felt worked but didn’t feel like I did as much boxing as I would have liked.  No offense L.A., but this was  very L.A. boxing class… a little boxing, a little conditioning.  The one thing I can say that was great about this place was there was no judgment, everyone was there for their own workout and as the instructor said, “there are no douchebags.”  I do like that.

The ultimate question – will I go back?? Maybe.  If a friend wants to try it.  Personally, I’d rather go to Lb 4Lb for more of an authentic boxing experience, but this was one of the better classes I have been to lately.

 

Disclaimer!  I am personal trainer and have certain things that I care about when I attend a class, especially when I am recommending it to another person.  If I didn’t cover something that is important to you, let me know and I am happy to add it to this and my future reveiws.

I’m Back!

So, clearly, after a very long time of no posts I am planning on well, posting more!

Bringing all that is interesting and pertinent in the world of food and sweat!

Feeling overwhelmed? Make it simple

February is National Heart Month and 2014 marks it’s 50th anniversary. We wear red to display our support to help improve the strength and focus of improving our heart health. But these concepts shouldn’t be limited to one month a year, right?! Every day of every month should have us engaged in the importance of heart health.
Whether you’re a “health nut” or a “health what?!” there is always room to learn and do more. What amazes me the most about teaching others about health and fitness is how much misinformation or conflicting information is floating around:

Should I eat gluten?
Give up sugar?
Are carbs the enemy?
Is dairy bad for me?

As a subscriber to a number of emails from a variety of sources – popular magazines, trusted news sources as well as research organizations; on any given day I will receive almost half a dozen emails that leave me in a whirlwind of facts, most of which oppose the other. If these so-called “authorities” or disseminators of their words can’t make up their minds, what is the public supposed to do?!

Well, I have a solution! Get a pen and paper & prepare to have your mind blown…

1. Write the date on the top of the paper.
2. Make columns.
3. Now list at the top of those columns life categories – work, housework, kids, workouts, food & any other individual responsibilities.
4. Now the fun part – first, list the areas you feel are your biggest strengths in each of those categories (for example: work – flexible hours. Kids – good napper or in school part of the day. Food – like vegetables.)
5. And now it’s time to list the areas where improvement is needed in all those categories (workouts – few, none, inconsistent. Housework – time consuming. Food – don’t eat enough vegetables).
6. Now congratulate yourself on all your strengths!
7. From the category where you need to improve – Pick 1, just 1, of those behaviors to revamp.
8. Now get another piece of paper and write down that one behavior on top and the date.
9. What are you going to do to make it stronger?! Make it small and easily achievable. (For example: if you don’t eat enough vegetables, decide to eat 1 more serving of vegetables every day. Just 1. And when you go to the store to buy food, buy enough for the week. Or when you order lunch, include a side of vegetables.)
10. Commit to that 1 behavior for a month and if you see improvement, choose another behavior to improve the next month. And if not, examine the reasons why it didn’t work and try again.

Ok, so maybe this didn’t “blow your mind” in that I’ve shared something new and exciting, but when has anyone, in any diet or workout plan said, “just do 1 thing.” It’s all about making a plan and sticking to it. Think about all your friends and family who have been successful In making lifestyle changes… Whether you or I agree with the method, just recognize that it worked because they created a plan and stuck to it. And if they failed it was probably because they stopped following the plan.

Remember moms: you are a role model for everything. These kids watch everything we do and if they see us continuously trying to improve ourselves in a positive way, just think what that can do for their characters.

1 change. 1 month. You can do it.

 

Enough – you can’t manufacture fitness!

As I headed onto my blog to write an entry today I was full of ideas.  Obviously, I don’t make it on here very often so there are a ton of topics on which I want to cover.  But, then I opened up safari and up on my Yahoo pops this scandal on The Biggest Loser.  In all honesty, I don’t really watch this show and I’m not a huge fan from what I have seen and heard.  Having said that, I do think it is great for America to see that plain old exercise and healthy eating habits can lead you and keep you in a healthy and fit lifestyle.  Apparently, that wasn’t good enough for Miss Jillian Michaels, she felt the need to provide caffeine supplements to her team.  Her defense on the matter was that it was better than drinking endless amounts of coffee.  Hey Jillian, why don’t you just advise your clients to limit the coffee!  Explore why they are drinking so much and what else can it be replaced with, either another drink or activity or anything other than a supplement?!  Oh, by the way, major rant on its way…

 

As the title of this post states, I have literally had enough of manufactured fitness.  If you can’t make me sweat, make me healthier, make me stronger or make me better without outside assistance then you don’t know what you’re doing or you’re just not doing a good enough job of what you do know.  All of this for the same reason that numerous supplements are banned from every major sporting event.  Accept your body and use your personal challenges to work harder.

 

Supplements should be used like makeup, they should enhance your natural beauty or help in areas where you may be deficient.  Like wearing blush to enhance your high cheek bones or putting on a little cover up to conceal a pimple.  Similar to taking probiotics to keep your digestive system healthy or a Vitamin D supplement to help improve low levels.  Supplements are not “the shortcut” to healthier and more fit lifestyle.  And they should only be prescribed by a knowledgable and licensed homeopath, naturopathic doctor, or nutritionist.

 

But my rant goes far and beyond this little scandal.  If you have to heat up a room, put your client in a sauna suit, or refuse water then your workouts aren’t enough.  Stop manufacturing sweat and create a better workout.  I am all for ways to inspire people to become fit, but each of these new fitness crazes establish routines that are more dangerous one right after the other.  At the core, I think most of them are positive, but somewhere along the way they each lost their focus…

 

I went to Billy Blanks Jr.’s fitness studio up in North Hollywood a couple months ago at the urging of a friend.  I, who started my love of fitness with cardio kickboxing, was more than excited to attend this class.  My friend forewarned me that it was a little unconventional, but she always leaves with a great sweat and burns tons of calories…  Here we go, the instructor moves around the room doing an exercise and you either have to look for him or find someone who looks like they know what they are doing and watch them.  Not my biggest issue.  The room was crowded and small with barely any room to extend arms and legs, which seems not only uncomfortable but unsafe in a kickboxing class.  There were 2 ceiling fans on either end of the room, moving at the slowest pace possible for any ceiling fan to move.  There was no air flowing through this room, it must have been in the 70’s at the onset, but with body heat, it must have risen an additional 10 degrees.  I have never stopped an indoor workout from being overheated, but here i was in the bathroom adjacent to this cracker jack sized workout room pouring ice cold water on my head in an attempt to lower my body temperature and heart rate.  I returned to the room and had to lower my intensity in order to complete the remainder of the workout.  My  sweaty friend turns to me at the end of the workout and says she burned 700 calories, which was determined by a heart rate monitor throughout the class.  Heat speeds up your heart rate, heat makes you sweat.  Was the class hard? Maybe.  Turn on the air conditioning and make me work for my calories and my sweat!

 

I have never been to soul cycle so I have been waiting to attend a class to give my opinion, however, this posting goes along with everything i have ever heard about these classes.  The room is 74 degrees.  People love going because they leave sweaty and under the presumption that they have burned hundreds of calories.  Heat speeds up your heart rate, heat makes you sweat.  Is the class hard? Maybe.  Turn on the air conditioning and make me work for my calories and my sweat!

 

And last but not least – I train a client at a personal training gym where trainers pay to use the facility.  One night as I am finishing with my session I see another trainer with his clients who are wearing sauna suits.  If you are unfamiliar with these outfits, imagine wearing a trash bag with sleeves.  These are giant plastic bags intended to help you release water, no moving even required, but the more you work, the more you sweat.  As they completed their session the client removed the suit and the trainer commented how sweaty she was.  Of course they are sweaty, they were wearing plastic!  Make your client run down the street or up the stairs or whatever.  Don’t put them in a trash bag, have them do leg lifts for an hour and then jump for joy when they look like they just went swimming in their clothes.

 

All of the aforementioned classes/trainers are trying to give their clients what they want and each of them has created a special community of fitness enthusiasts that keeps them coming back for more and I think that is great.  I just want everyone to be safe and make their clients work for their accomplishments.  It’s like doing your kids homework for them, sure they will get good grades, but are they smarter for it?  Clients deserve the best an instructor/coach can give them, so work for those A’s, don’t accept a cheat sheet.

And if you do workout in the heat, inside or outside, drink more water than you think!

A not-scary Halloween

All year we teach our children to eat healthy, but then Halloween comes around and they get dipped in chocolate and rolled in sugar.  What to do?  Do we say no, and refrain from this childhood pastime or do we embrace the day and return to normal on November 1st?  Well, I’m going with the latter!

But the one thing that drives me crazy as a parent is the “scare” factor that is also associated with Halloween.  I personally don’t like being scared and I certainly don’t want to deal with nightmares or new fears from one these so-called kids Halloween movies.

We had the pleasure of attending a special screening of the The Smurfs – The Legend of Smurfy Hollow this past weekend.  The 8 year old girl inside me appreciated the very exciting combination of old-school animation with CGI. And as a parent I really appreciated how the movie just toed the scary line.  More importantly, the movie displayed team work, importance of family, and ultimately selflessness.  This movie is much more than a Halloween themed short, it’s a great film for the whole year. I should know the whole movie by heart by next Halloween though, my son has watched it about a dozen time in the last 2 days!

 

 

 

Homemade Granola/granola bars

I wake up every morning for some wonderful clients at 5:15am 🙂 I know I need to eat something before we start our session at 6am, but I can’t really stomach eating anything. So every morning I eat some sort of “bar.” For anyone who knows me and especially those who have done grocery tours know that I am not a fan of these bars. Typically, glorified candy bars, the wrappers trick us into believing these chocolate covered mounds of goodness are actually healthy… Solution… Homemade granola bars!
So easy to make and modify:

Prep a big cookie sheet or any flat pan with short edges and cover with parchment paper.
Heat oven to 300 degrees.

Use whatever nuts (almonds, pistachios, walnuts, peanuts, cashews), seeds (sunflower, watermelon, pumpkin), dried fruit, chocolate chips, coconut flakes you like. You can also add flax, sesame, hemp, or chia.

You want about 4 cups of dry Ingredients. You can chop it up if you want. Mix it all together in a big bowl.

The only thing you really need to measure is the honey and butter or oil (olive, coconut, canola) that you use as your base or “glue”. It’s about 1/3 cup of honey and 2 tbsp of the butter or oil. Can also add 1 tbsp of vanilla extract if you want.
You’re going to heat those ingredients in a pan until they are just boiling. Then pour them over the nut mixture.

Then spread the mix into the prepared pan and flatten it out so it’s firm.
Bake 20-25 minutes until its dry, then cut into bars and enjoy!

P.S. I also make this as granola. I don’t press it down after pouring it into the pan, just spread it out and then crumble it once its cooled a little after baking. Add to yogurt or cottage cheese for quick and easy breakfast.

Let me know what combinations you enjoy!

Sent from my iPhone

10 year anniversary!

Last week I celebrated my 10 year anniversary of being a certified personal trainer!!

What an awesome journey it has been! Starting off in an L.A. Fitness, I had no idea where my career would take me… I am so thankful for all the wonderful client I have, who make this not only the best job in the world, but also inspire me to continue to improve my skills to provide them with best workouts!

Since I was 12 years old I’ve had some sort of weight goal, whether it was weight loss or maintenance, I was focused on my food intake and workout schedule because I always felt as though if I didn’t stay focused all the weight would come back.
10 years ago I said I had 2 major goals:
1. To perform 1 full pull up, unassisted.
2. Not to have my upper thighs touch.

So, I got #1 down and I can actually do about 10 pull ups unassisted, so yay!  As for the thighs, well, they have certainly slimmed down considerably in the last 10 years, but I accepted my body many years ago the way that it is… and I have thighs that may always touch no matter what.  But they are strong thighs that have now run hundreds of mile, performed thousands of squats, and walked up countless stairs.  I have a body built for weight lifting and sprinting and I’m good at those activities and I like them, so let’s go thighs (and I guess the rest of my body can come as well 🙂 and we will move on to our next goals!

In the fall of 2012 I realized that I no longer had to work so hard at maintaining my weight and fitness goals.  I had my eating and working out routine and was able to maintain without thinking about it.  Of course, not too long after I had made this realization, I got bored.  I needed a new challenge!

A few months prior my husband got into cycling and very quickly delved right into the racing circuit.  Racing was something I had wanted to do for years, but it always seemed out of my league and too complicated.  But, as silly as this may sound, all you have to do is sign up and you’re done!  Just pick a race, pay, and that’s it you’re doing it.  So, what race to do… I wasn’t a runner back in the fall of 2012, but I had always wanted to do the Camp Pendleton Mud Run.  That race  is only in June so I started researching mud runs and came across the Spartan Mud Run series.  A 5K course with about 20 obstacles testing strength and endurance sounded great to me.  I recruited a couple friends and we were off.  I didn’t think anything of preparing for the race as I felt my workouts would suffice.  However, a friend who had completed  the run recommended commencing hill running as that would be a significant portion of the race.  Um, running?  For more than a minute without stopping?  Fine, I had committed to the race, I would commit to the training.  And off I went…  running outside, which was also a new experience for me.  I was used to controlled treadmill running for short amounts of time.  But to the streets I went and on the first run I went for 20 minutes.  I was just shocked I lasted that long.  I had the attention span of a goldfish when it came to running.  I kept waiting for that “runner’s high” or that existential drift runner ‘s always talk about.  That didn’t come, but I continued with my hilly runs for the next 2 months, running slightly longer on each outing.

About 2 weeks before the mud run, I started getting worried that I was being over confident and that this would be more challenging than I anticipated.  I had never done any sort of race and here I was starting with an obstacle course?!  Based on my running times I realized it would take me about 30 minutes to run a 3 mile course, which was very comforting and inspiriting all at the same time.  If I could run 3 miles in 30 minutes, why not just run a 5K…??  So, I did the mud run in December of 2012 and then ran my first 5k in February 2013, but not alone 🙂  As my personal goals changed, so did my personal training.  I now had multiple clients who were running and who had either run marathons or were interested in heading in that direction and thus I started recruiting my training buddies from my clientele.  I and 2 clients ran our first 5k in February and one has ran another 3 5k’s, increasing her time on each race.  The other runner has completed 3 10k’s and is now training for his first half marathon in the fall.  I have since completed a 10k and the Camp Pendleton Mud Run and am looking forward to my next race, the Foam Fest, in just a few weeks, with my 5K running buddy.

Continuously striving to improve my personal fitness goals has made me a better trainer/coach.  I challenge my clients to work harder to reach goals they didn’t think were possible, whether it’s weight loss, running for 10 uninterrupted minutes, or doing a pull up.  I am only here today because 18 years ago I made the decision to live a healthier lifestyle and change my eating and fitness habits and having the ability to share the joy I gain from this lifestyle is what makes this anniversary so exciting.  Thank you to all my clients, past and present, who have made me better, who have challenged me to work harder and be smarter.  This job is only awesome  because I have the world’s greatest clients who show up to each workout and bring 110% every time, laughing all the way through!

Here is to another amazing 10 years!  I can’t wait to see what will come!

 

Mommy camp

Fun Summer Activities for “Mommy Camp”

In my past motherly life, I was a stay at home mom. One of my favorite memories was enjoying an entire summer with my then 4-year-old daughter and 1-year-old son in the exciting world of “mommy camp.”

With an average of 10 weeks off from school, summer is also a great opportunity to teach kids healthy habits. Here are some ideas for you and your kids to have a fun, active, and healthy summer

• Schedule a regular time throughout the week for physical activity.
o Take turns selecting an activity for the family to do as a group each week.
• Adapt all activities to suit kids of different ages and abilities.
o Help everyone to find something active that makes him or her feel successful.
• Create outdoor play areas where rolling, climbing, jumping, and tumbling are safe.
• Organize and obstacle course with hopping, skipping, and crawling.
o Use spots or paper plates, cones or tie the tops of 3 paper towel rolls together and paint fun colors, tunnels or tie old sheets to trees
o Use chalk to draw circles, hopscotch, and lines for kids to follow along.
• Traditional Kids Games –Ring Around the Rosie, Duck Duck Goose, and the Hokey Pokey
• Water fun
o Go swimming!
o Play sports in the pool, get a basketball hoop or volleyball net
o Run through sprinklers
o Fill water balloons and toss without popping
o Get 2 buckets, 1 filled with water and a big sponge or colander. Kids have to transfer water to the 2nd bucket across the lawn, holding the sponge/colander over their head.
• Traditional Kids board games – Twister, charades, or outburst
• Balloon Decathlon – There’s nothing like a lot of colorful balloons to entertain kids. Fill up a room with an assortment of balloons, and then stage a balloon decathlon. Try these “events” for starters:
o Keep as many balloons in the air as possible by batting or blowing at them.
o “Throw” balloons for distance.
o Have a “slow-motion” basket-shooting competition (a shopping bag can be the “hoop”).
o A “javelin-throwing contest” with long balloons.
o Have the athletes lie down and try to keep the balloons in the air with their feet.
o Use a wooden spoon or paper towel tube to keep the balloons in the air.
o Have the kids walk across the room while balancing balloons on their heads or hands.
• Buy toys or equipment that promote physical activity, such as different shaped balls, hula-hoops, and jump ropes.
• Chase bubbles
• Use physical activity rather than food as a reward (e.g. family goes skating, bike riding or on a hike).
• Include grandparents, other relatives, and friends whenever possible.
• Dance! It’s a great way to teach kids about different types of music too.
o Watch and imitate dance videos
o Play freeze dance
o Have a dance contest
o Share dances from each generation in your family.
o Throw an ethnic/multi-cultural dance party.
• Most importantly… Have fun!! Being physically active helps us find more creative ways to be a happy and healthy family.

Confessions of a personal trainer

Most people assume trainers workout all day & eat ridiculously “clean,” as we call it nowadays… Atleast here in Los Angeles that is the new term used to define healthy eating.

And maybe some have this routine, but I WATCH my clients workout and correct/assess their movement. If I’m working out too, how can I focus on them?? I have to fit in my workouts just like everyone else.

As for eating “clean,” I think I’ve got a good 80/20 (healthy/not as healthy) balance going on, which is what I recommend to my clients as well because I know it’s realistic.

This post is my first in a new series called “Confessions of a Personal Trainer,” which you may have guessed from the title of this entry 🙂

My goal is to let you know that health/wellness/fitness is achievable for everyone and that we all have setbacks/drawbacks/bumps in the road. How we deal with those obstacles is the key to success in achieving lifetime health and fitness and stop the up/down cycle in which many people are caught.

Some trainers will tell you things like, give up sugar, carbs, junk… Are they wrong? Of course not! Is it realistic? Maybe for them, but maybe not for you…

This is my motivation for this series – I am a real person. I was a fat kid who ate to cover up emotions, who ate way more then her body could handle. But for some reason I woke up one day and decided enough was enough and changed my life, yet i still carry those bad habits along with me.

I am a person who loves working out, but sometimes life gets in the way.

I love eating “clean.” I love how my body feels and the energy level I possess when I am focused and prepared. But… I love ice cream and baked goods and salty snacks.

Even though I have lots of suggestions to get out of these cravings, which I employ on a regular basis, I still want the real stuff from time to time and I eat it and I enjoy it!

I am successful in my journey because I always go back to my “normal.” I get in a workout and a nutritious meal. I remember how I got here and why I want to stay here.

Stay tuned for my next confession…

Quick fitness

May is National Physical Fitness and Sports month.

We all have our personal challenges and the best we can do is to wake up every morning and make the most of every day.

This month is designated to raise awareness about the important role physical activity plays in maintaining health. Honestly folks, who doesn’t know why it’s important to be active? Beyond the aesthetics of weight loss and muscle growth, physical activity is necessary for heart and mental health as well as a plethora of other benefits.

Plain and simple you should be getting atleast 150 minutes of activity a week. Here are some tips to overcome some of your obstacles:

“Staying Fit on a Tight Budget and Schedule”

• Make a schedule
o Eating schedule – plan for the week. Where are you going to be throughout the week, will you have time to eat at home or do you need to take food with you? Will you have time to make dinner every night or do you need to cook on Sunday or make a large meal on Monday so there are leftovers or do you need a meal you can make in 20 minutes or less?
o Fitness schedule – plan for the week. Where are you going to be throughout the week, will you have time to go for a 30 minute walk or do you need a 10 minute workout you can do in morning before the kids wake up? Will you have any time for a dedicated workout or will you have to build it into your day by walking to an errand or taking the stairs to an appointment.
• Life happens – learn how to roll with the changes in your day and have backup plans in place.
o If you don’t know if you will have time to come home for lunch, pack some food and hope for the best, but atleast you aren’t left digging for snacks in your diaper bag.
o If a sick kid home from school throws a wrench in attending your daily class, have a workout you can do in your house or if it’s a little one, pop them in the stroller and head out for a jog/walk.
• There is no “good time” – don’t wait for Monday or after a holiday. Today is the day to make a change and right now is the best time to do so!
• Stop making excuses! Find solutions.
• Make time for yourself and don’t feel guilty about it!
• Include your kids – it’s great for kids to participate in your healthy lifestyle so they learn its importance and natural inclusion into daily life.
• Use it to add quality time with your spouse – take a walk after dinner, join a tennis team, perform partner exercises, or take a new class together (dancing, yoga, boxing).
• Bodyweight, bodyweight, bodyweight – remember all you need is your own body to increase cardiovascular (heart health) and muscular strength. And don’t forget to stretch!
• Inexpensive exercise equipment
o Use the environment you have around you:
• At the park – steps, benches, hills, trees
• In your home – steps, railings, tiled floors, couches/chairs
• At work – stairs, long hallways, surrounding neighborhood environment, parking distance
o Jump rope
o Resistance tubing
o Dumbbells/small weighted balls
o Physioball (birthing ball)