Individualized Nutrition, Pharmacy and Healthy Living

Exercise

  • April Showers Brings… Fat-Blasting Workouts You Can Do Indoors!

    by Debi Silber, The Mojo Coach | April 27, 2015

    push-up-with-catThe weather is finally warming up for those of us on the east coast and we may be eager to take our workout outdoors. But, we all know that saying, "April showers brings May flowers." What can you do when rain dampens your workout plans? Here are seven ways to blast fat fast indoors, using no more than your own body weight as equipment. Of course, check with your doctor before starting any fitness program if you have any health issues. By the way, these fat-blasting workouts can be done anywhere, so no excuse for not being able to work out while traveling!

    Stair Workout: Got stairs? This one will get your heart rate up and work every muscle you have in minutes. Starting at the bottom of your stairs, sprint up, sprint back down and do 10 push-ups when you get to the bottom of the stairs (regular or modified depending on your fitness level). Get up, sprint up, back down and do 9 push-ups at the bottom. Another sprint up and down, then 8 push-ups at the bottom, then 7, then 6, etc. until you've done your last push-up at the bottom of the stairs. Read more

  • 7 Spring Cleaning Strategies to Feel Healthier, More Energetic and Happier

    by Debi Silber, The Mojo Coach | April 6, 2015

    spring-clean-your-lifeWe've all heard of "spring cleaning," which is a time to get rid of what you no longer need, declutter, change over your closets, and get ready for longer days, more sunshine and more opportunities to enjoy the great outdoors. While spring cleaning can be a great way to get your home in shape, it's also a great time to tune up your life to feel healthier, more energetic and happier. Here are seven areas that may need your attention after a long winter:

    1. Your eating plan: Short days, holidays, vacations and travel over the last few months may have left you with winter weight gain, raging sugar cravings and some unhealthy eating habits that need to go. Want to look and feel better ASAP? Ditch the sugar and refined foods and instead opt for whole, real, nutrient-dense foods. Skip "frankenfoods" that come from a factory for foods that come from the earth. Your body will respond by happily shedding those extra pounds while giving you tons of energy, better sleep, clarity, a greater ability to focus, fewer cravings and so much more. Read more

  • Why Exercise is Important for Kids

    by Paula Gallagher | November 11, 2014

    IMGP9293My kids can't sit still for a minute. And although it's exhausting just watching them, I am also envious at their seemingly endless amount of energy. Whether it's playing hockey or running and jumping through leaves, exercise is important for kids to have strong bones, a healthy heart, and a lower risk of the many diseases associated with excess weight.

    However, exercise can benefit more than just their growing bodies. Kids who get the recommended one hour of physical activity each day reap a list of benefits that can help them both inside and outside of the classroom. Parents of active kids may even be more likely to find that their kids:

    • Earn higher grades in the classroom
    • Are better at concentrating
    • Have stronger conflict resolution and problem-solving skills
    • Are more confident
    • Exhibit more creativity
    • Sleep better

    While there’s something to be said for a little downtime, many American kids just don’t get enough exercise. Research done by the YMCA, which surveyed more than 1,600 American parents with children between the ages of 5 and 10, showed that 58% of children spend less than 4 days a week playing outside because parents find it more convenient for them to spend time in front of a television or computer. And for teenagers the percent was even less.

    So as parents, it is our job to help. Organized sports are fantastic, but there are plenty of other activities that can get the heart pumping.  Read more

  • How to Change Up Your Boring Fitness Routine, Get Noticeable Results

    by Paula Gallagher | October 13, 2014

    reading-at-gym-aIf you find that you have a boring fitness routine, here’s how you can easily change things up – and get noticeable results!

    Your Boring Running Routine

    If your running has become routine and boring – try changing the route you take. Something as simple as a change of scenery can be so inspiring! Throw in some sprints, run with a fitness friend or even use different music from your playlists for different days of the week. It’s all about keeping it interesting, and with just a few changes, your workout can be a lot more fun and motivating.

    The Chip Clip Trick

    You can even change up the experience by taking your running routine indoors. Use the time to watch your favorite shows or movies – even read using the “chip clip trick.” To use the chip clip trick, just put your book or magazine on the reading rack of your cardio machine (you can also get Lucite reading racks that fit right over the front of your machine). Next, put a chip clip (you know, those big plastic clips made for keeping chip bags closed, or binder clips that you can find in an office supply store) on the left and right pages of your book. Read more

  • 6 Tips for Consistency - The Key to Exercise Success

    by Debi Silber, The Mojo Coach | September 8, 2014

    walking-challengeIf you’re not seeing the kind of results you want from your workouts and you’re frustrated over trying to find the right fitness routine, the following six tips are just for you!

    First, you should know that the problem may not be with your fitness program. You may be doing all of the right exercises – just not consistently – and consistency is the key to:

    - Exercise success
    - Making exercise a lifelong habit
    - Getting noticeable results

    Here are six tips for consistency and seeing a real difference in your workouts.

    1. Exercise in the morning. Otherwise, tasks, chores, responsibilities and fatigue can knock the plan to exercise right off your list of priorities. If you commit to exercising in the morning, you’ll have fewer distractions and will be more consistent at getting your workout in for the day.

    Not a morning person? Many of us aren’t. Try making your bedtime earlier (so you’re not skimping on your sleep) and just set the alarm to get up 15-30 minutes earlier the first day. Then exercise a “no snooze button” rule, slowly get out of bed and before you leave your bedroom, put on your workout clothes. This can be a great “mental push” to get your workout in and chances are better that you won’t change your mind or get sidetracked.

    2. Have a plan to prevent boredom. You know how you can get bored with the same old routine? Well, so does your body. If you stay with the same exercise routine, your body doesn’t have to work as hard to get through it – so you won’t see the results you’re hoping for. Here’s how to be consistent, not boring:  Read more

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