>I started out this week on the right foot:
putting one foot in front of the other. We went snow shoeing today for our xo-expedition at Barkhausen Waterfowl Preserve. The short loop (1 1/2 miles) because we had the kids with us.

Snow conditions were a bit slushy, but it was a great day to be outside and enjoy the sunshine. Hope you had a chance to do the same!

Thanks for again for coming along, Anne!

xo-Karin

>We’re half way through the week and I’m half way done with my workouts!

How are you doing?

xo-Karin

>Starting tomorrow you will get a HEART sticker next to your name on the HEART CHART everytime you finish a workout at the studio or bring in your exercise log to report your independent workouts!

>
Dear RDC participants,

I am hoping this blog to help inspire each of you to reach your weekly exercise goals.

Believe it or not, the Red Dress Challenge is going to be a challenge me personally. It may seem to you that since I am a personal trainer and I spend most of my days at the studio I get plenty of exercise. The truth is, I typically average 2 cardio workouts per week and it’s time for me to step it up a notch!

I started TODAY by going skiing AND scheduling my workouts for the rest of the week. Just like I tell all my clients, if it isn’t on the schedule it probably won’t happen.

I encourage all of you to chime in with what your are doing, how you are feeling, and maybe you will inspire someone else to squeeze in that one extra workout!

xo-Karin

>A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough. Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more. Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it. Now, let’s turn it into a SMART goal: S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January. M=Measureable: I will eat at least 3 servings daily is measurable. A=Attainable: You CAN do this, just stay focused. R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!) T=Time-framed: I will focus on doing this during the month of January. By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!

>Alot of people skip this part, but don’t you deserve it?

Here are some ideas:

• Clothes
• Shoes
• Massage
• Facial
• Pedicure

FYI:
All our clients can take advantage of “Just For You” cards available at our front desk.
Here’s what you can get:

• $10 off a massage at Essential to Wellness
• 20% off a facial or pedicure at Tonic Salon

>If you are a client, we can help you with all of these assessments and more!

For those of you who like to DIY:

Keep track of inches lost with a tape measure.
Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button?

Measuring too complicated?
Instead pay attention to how your clothes fit. Take note of how a particular pair of pants fits (maybe a little snug) and try it again in a month.

The scale.
Most people feel they MUST weigh themselves, however don’t base everything on what the scale says. Muscle weighs more than fat, so your weight may not change a lot as you lose fat and gain muscle. Your body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.

Test your fitness level. Record how many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long it takes you to walk/run a specific distance such as one mile (works best on a track). Re-test every eight to twelve weeks and you will be impressed with yourself!

>This move is great for improving posture, strengthening upper back and shoulders. To begin, stand with your back and heels against a wall. Bring your elbows up level with your shoulders and hands up against the wall. Keep the backs of hands in contact with the wall as you “reach for the stars”. If this is too challenging, try one arm at a time or step your heels slightly away from the wall. Start with 10 in a row and work up to 15. (These are way harder than they look!!)

>Pushups are great for strengthening your upper body and core. If you can’t do a push-up you’re not alone. Fortunately there are many ways to do a pushup.

Here’s a progression from easiest to hardest:

1. Wall Push-ups: hands on wall, feet 2-3 feet from wall.
2. Counter-top push-ups: hands on edge of counter; feet far enough away that you are in a straight line from your head to your heels.
3. Couch or Bed push-ups: hands on edge of couch or bed
4. Floor push-ups on knees
5. Floor push-ups on one knee…these are harder than with both knees on the floor; try it!
6. Floor push-ups on toes

If you can do 10 reps with good form try the next one on the list.

Speaking of good form, try to maintain a straight line from your shoulders to your heels (or knees). Be sure no matter which push-up you are doing that you are in a “plank” position and NOT bending at the waist to get your face where you think it should be. Tighten up your stomach muscles to help support your back. Be careful not to arch your back. Exhale during the “push” and it will seem easier.

>These are a great for improving lower body strength and all you need is a stair or stable step stool. Facing the stairs place one foot on bottom step. Slowly lift yourself up and lower yourself down. Try not to push-off with the bottom foot. Perform 10 in a row and work up to 15. Take a break and repeat with other foot up on step.

Similar to the squat, you can do Speed Step-ups: Do as many as you can in 30 seconds; rest 30 seconds and do it again. Work up to 3 sets per leg.