Tag Archives: exercise

The joys of running

I’ve been running lately, thanks to that group of dear friends you know who you are, who are challenging me to Fitbit challenges. I’ve got a love/hate relationship with running, I hate it in every which way but loves the happiness it gives me, how it makes me feel about myself and I love how my body responds to the work.


Here are 5 joys running has given me this month:

  1. It makes my sleep AMAZZZINGGG… I dream well, I sleep soundly and I fall asleep fast! Sometimes, as soon as my head hits the pillow, I’m out. A massage therapist once told me once about the pineal gland, and how if you clean it out with a short juice fast you begin to dream better.. which leads me to my next point …
  2. My dreams are as interesting and vivid as good movies. Perhaps the fact that I’m running and pushing my body to metabolize quickly; push blood through my body faster, process oxygen quicker, make my heart step out of its box, etc. is in a way cleansing my body, battling against dull/slow/groggy movement of blood? Maybe my pineal gland, some say responsible for vivid dreams, is getting cleaned out in the process? I don’t know, but I like it.
  3. It reminds me I’m strong. The strength the body feels when it’s pushing to the limits reminds me of my inner strength. It reminds me I can do anything I put my mind to.
  4. It makes me very sharp. My brain, my eyesight, my speed .. all is quicker, it’s “revving” like an engine of a sports car or something. I feel as though I can do something quickly, with a good quality, I’m “all there” .. as opposed to groggy or slow … which brings me to my last point …
  5. It keeps me in the moment. Running forces me to stay in the present moment. I’m focused on the step of that very second, so even though thoughts can come into my mind during my run, I practice, successfully, how to stay in the moment, and enjoy the health I have today.


Do you run? What’s been your experiences with running?

 

xxSerena

Strengthen and save your shouldersย 

Shoulders are so important. They help to create good posture and as the anterior front body muscles get strong fast this isn’t necessarily true for our backs. Strong shoulders can prevent back pain. 


Do you workout or exercise your shoulders? 

xxSerena 

Flat abs in 5!ย 

I like this sequence since it’s short and effective. But remember โ€“ consistency is key. So this is not a workout to do one time for five minutes.

Try adding this onto your regular work out every day or do this every day for five minutes and feel yourself get stronger as you move through the week!


Will you be trying this today?

xxSerena 

How to lose your love handles fast!

There’s no such thing a spot training-training one part of your body to lose fat in a particular area. But you can strengthen certain muscles. 

So in addition to regular cardio exercise and flexibility training, here are some great muscle conditioning exercises to target your midsection, namely your love handles!


Have you tried these exercises before ? 

xxSerena 

Flat belly work out

It’s combination of strength training, flexibility and cardio that will flatten your belly.
That’s why I like this workout. It combines strength and cardio with flexibility movements.

  
Have you done any of these exercises? Which ones are your favorite or least favorite?

xxSerena 

ViPR exercises for your abdominal muscles

The ViPR portable equipment uses principles of loaded movement, nose to toes training and functional mobility moves to make you stronger and burn more calories than other types of training.

Sometimes, at the end of my class, before the cool down I’ll do ViPR for abs moves.

Here are examples of some:

ViPR for abs

They may look easy but they’re challenging and definitely make your abdominal muscles stronger. Benefits of this include supporting your back muscles and reducing belly fat.

Do you do exercises for your abdominal muscles?

xxSerena

Warm-up exercises for functional mobility

Warming up your muscles and creating mobility slowly in your muscles prepares your body for a strenuous workout. 

Warming up prepares the body for exercise and helps to prevent injury.

But what are some good exercises to do? There are so many options. Choose what is right for you and your body today. Remember to listen to your body. What was good for you yesterday may not necessarily be correct for you today.

Here are some ideas:

   
   
Do you warm up before you workout?

xxSerena 

Easy to follow yoga poses for moms and kids

Yoga is for everybody. Little ones can be as inspirational as a yoga master. This is something that I learned when teaching very young children yoga in a class over 10 years ago.

Children have supple relaxed bodies. They also don’t worry about the past or the future as much as adults might. Remaining in the present helps person stay in the pose and experience all the benefits of that pose.

Here are some great poses for moms and kids to do together:

  
Do you practice yoga? What are the benefits that you experience?

xxSerena 

15 minute standing abs workout you can do with dumbbells

I did one of these for a portion of my hiit class last Sunday. I like these exercises because they are simple and build total body strength. 

Remember to mind your posture throughout all of these exercises. Ground your feet equally on left and right, roll your shoulders into the back of your body, keep your chest open and keep your core strong.

 

 In class, I chose to bring in number three, the bow extension exercise.
Have you done these exercises before? How many minutes a week do you dedicate to building your strength with strength training exercises?

xxSerena 

Total body strength workout exercises

These are total body exercises that focus on strength training. You can choose to do your cardio before or after these. Train now so that you are ready for swimsuit season!

  
These are some of the strength training exercises I do in my Sunday morning tried and shred class at the gym.

Do you do muscle conditioning exercises at home or at the gym or at all?

xxSerena