December Week 4 (M1W4)

Who would have thunk KrispyKreme pics would ever show-up on a fitness blog?!

My friend Stephanie and I had a long talk yesterday about forming long-term healthy habits, resistance to change, and building an accountability community. She and I have been focused and committed on improving our health for the past two to three years. We're both ready to move to the next level, and it's much easier to implement new approaches now that the habits are part of our lifestyle. Staying touch with your mentor or sponsor, and consistent commitment to your workout buddy or trainer, are essential to our your success. But, building an entire community online, through text, email or monthly "tea time" will become your secret weapons when you're slackin' off. My other friend Deborah turned me on to Daily Challenges and Marisa is currently using The 50 Million Pound Challenge for her program . Both are FREE online resources for accountability!

Did you ever hear your Mom say, "Birds of a feather flock together"? Lifestyles you associate with will influence you weather you allow them to or an innocent bystander or bysitter in group settings. Convenient positioning of Krispy Kreme donuts or chocolate-covered cookies in the middle of the meeting room table, doesn't mean you HAVE TO reach in. Trust me, I'm all for honoring gracious hosts, respecting customs, and holiday traditions. But if the consequences mean lethargy for 24 hours after all that high fructose corn syrup...SAY THIS IN YOUR ROOM VOICE: "Thanks, but no thanks."

We're in the home stretch! Keep moving! Tell your muscles who's boss. You can do this! Questions? Post a comment at the bottom of this post. For the next 12 months...build your momentum toward optimal health! Click "Attending" at Facebook event.

~MODERATE TO HIGH INTENSITY/IMPACT~

WEEK4
4 minute of jump rope
4 minute of crunches
4 minute of front lunges

Trainer's Tip: If you must break-up the minutes throughout the day, it's fine. Remember that you must push past your resting heart rate for 20 minutes or more for the MOVEment to positively impact your cardiovascular health.

~LOW TO MODERATE INTENSITY/IMPACT~
For the joint-challenged or sedentarians (beginners):
Park in the furthest parking spot from the front door of your destination (office, grocery/shopping, school, gym, etc.)

~HEALTHY HABITS~
Drink more water all day long in small amounts.

~SELF-TALK. SHOUT IT OUT!~
"Muscle Memory: Give you body something healthy to remember." by Spike Stahl, Athletic Trainer & Track Coach

December Week 3 (M1W3)

Front Lunge: Practicing lunges in front of a mirror will help you to get the
position of your front leg right: knee directly over foot, bent to a right angle

Here we go! Your body will be challenged to do more than whatever you've have been doing for a few weeks, months, or maybe years (heaven forbid)! You can split up the 3 minutes into 1-minute circuits or intervals. For example, jump rope for 1 minute, then crunches for minute 2, last front lunges for your 3 minute. Repeat this three times to get your full 3 minutes per MOVEment. This is a vital stage in lean muscle building. Challenging your body increases lean muscle mass which revs up your metabolism, and burns more fat!

Questions? Post a comment at the bottom of this post. For the next 12 months...build your momentum toward optimal health! Click "Attending" at Facebook event.

~MODERATE TO HIGH INTENSITY/IMPACT~

WEEK3
3 minute of jump rope
3 minute of crunches
3 minute of front lunges

Trainer's Tip: Use the circuit training or interval method to lighten the load per MOVEment.

~LOW TO MODERATE INTENSITY/IMPACT~
For the joint-challenged or sedentarians (beginners):
Park in the furthest parking spot from the front door of your destination (office, grocery/shopping, school, gym, etc.)

~HEALTHY HABITS~
Drink more water all day long in small amounts.

~SELF-TALK. SHOUT IT OUT!~
"Your body, your workout!" by Marisa Mancke

What's your "why"?

The Top 7 Reasons to MOVE!

Summer has come and gone. And now you're planning to rip up the powder this winter season.

Whether you can't wait to bare it all in the tropics, snowboarding, or if you're still working toward a weight loss goal, exercise is the key to looking and feeling great all year long!

Register for an event today! Click here

But why else should you exercise? Here are the top 7 reasons to MOVE this season:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat.

Here's what losing fat feels like:
*Your pants become loose.
*People around you begin to say that you look great!
*A glance at yourself in the mirror makes you smile.
*Your energy levels soar. You feel amazing.

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury.

It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here's the study in a nutshell:

*Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter. Once a telomere gets too short, that cell can no longer divide.

*Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.

*The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging. It was found that the length of telomeres was directly related to that twin's activity level.

"There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."

*People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week. People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn't even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Post on our wall or send email today to info@movetobefit.com for a free consultation.

What are you waiting for? Lace up your shoes and get moving!

Your Reason:
Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

"MOVE December 2010 Challenge"
Click "Attending" on Facebook Event