Hello Everyone, we are now on week 6 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

• endurance
• increased bone density
• reduced body fat
• weight loss
• reduced rate of injury
• improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
2. Try to increase your weights as you continue through your program.
3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
4. As with any exercise program, warm up before, including stretching.

This week’s focus is Lunges

1. With a dumbbell in each hand, stand with your arms at your sides
2. Making sure your head is up and back in straight, step back with your left foot, a little wider than a normal step, while lowering your left kneed to the ground (your right knee should also bend as you dip down)
3. Bring the left leg forward and repeat with the right leg
4. Repeat all steps

The thigh and glute muscles are worked with this resistance training.

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try

Stay tuned for next week’s focus which will be Squats!

-Jocelyn

Hello Everyone, we are now on week 5 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

• endurance
• increased bone density
• reduced body fat
• weight loss
• reduced rate of injury
• improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
2. Try to increase your weights as you continue through your program.
3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
4. As with any exercise program, warm up before, including stretching.

This week’s focus is Seated Biceps Curls

1. Hold one dumbbell in each hand with your palms facing inward, elbows close to your body while sitting on a bench (or exercise ball)
2. Rotate (slowly) your palms up as you lift the dumbbells toward your shoulders, make sure to contract your biceps at the top
3. Then slowly lower the dumbbells back to your sides while rotating your palms inward
4. Repeat all steps

The biceps (front of upper arms) muscles are worked with this resistance training.

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try

Stay tuned for next week’s focus which will be Lunges!

-Jocelyn

Hello Everyone, we are now on week 4 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

• endurance
• increased bone density
• reduced body fat
• weight loss
• reduced rate of injury
• improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
2. Try to increase your weights as you continue through your program.
3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
4. As with any exercise program, warm up before, including stretching.

This week’s focus is Triceps Kickbacks

1. With your right knee and your right hand on a bench (or sturdy chair), pick up a dumbbell in your left hand, palm facing in
2. Keeping your left foot flat on the floor, hold your left arm close to your rib cage
3. Extend the dumbbell back and away until your arm is parallel with the floor
4. Tighten your triceps at the top, slowly lower your arm to the starting position
5. Repeat on the other side
6. Repeat all steps

The triceps (backs of upper arms) muscles are worked with this resistance training.

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try

Stay tuned for next week’s focus which will be Seated Biceps Curls!

-Jocelyn

Hello Everyone, we are now on week 3 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

• endurance
• increased bone density
• reduced body fat
• weight loss
• reduced rate of injury
• improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
2. Try to increase your weights as you continue through your program.
3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
4. As with any exercise program, warm up before, including stretching.

This week’s focus is the Seated Overhead Press

1. Sit on a bench or an exercise ball, making sure your abs are tight
2. With a dumbbell in each hand, check that your elbows are at shoulder level, and bent to 90 degrees
3. Have your palms face forward as you slowly press the dumbbells up and together; keeping a slight bend in your elbows at the top
4. Then slowly lower your arms until your upper arms are slightly below parallel to the floor
5. Repeat

The shoulder muscles are worked with this resistance training.

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try

Stay tuned for next week’s focus which will be Triceps Kickbacks!

-Jocelyn

Hello Everyone, we are now on week 2 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

• endurance
• increased bone density
• reduced body fat
• weight loss
• reduced rate of injury
• improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
2. Try to increase your weights as you continue through your program.
3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
4. As with any exercise program, warm up before, including stretching.

This week’s focus is One-Arm Rows

1. Start by placing your right hand and knee on a flat bench, with your left foot on the floor with the knee slightly bent (see diagram)
2. Grip the dumbbell in your left hand, make sure to keep your back flat and your head in a neutral position
3. Pull the dumbbell up toward the side of your waist (remembering the two second rule).  Make sure to keep your elbow pointed to the ceiling and to pull your shoulder blade toward the center of your back (hold for one second)
4. Bring down the dumbbell to its original position and hold for one second
5. Repeat on the other side
6. Repeat all steps

The upper and middle back muscles are worked with this resistance training.

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try

Stay tuned for next week’s focus which will be the Seated Overhead Press!

-Jocelyn

As a full time working mom, who is also VERY involved in the community, and active in her children’s activities, I never thought I could fit exercise in to my schedule… but I always found the time.  We are all busy, so you probably already know that you should “sneak” exercise into your busy day, like walking or jogging with the stroller, or just making a point to walk the stairs and not take the elevator or escalator.

How much exercise?

You believe you need serious exercise, like an hour (or more) in the gym, and with time constraints, serious exercise falls off the list and you settle for something less demanding, or not at all.

Well, effective exercise does NOT require hours in the gym! The fact is that you can become healthier with full-body, vigorous exercise in about 15 minutes, and it’s simpler than you think.

I follow three guidelines:

1. Choose exercises that move your entire body
2. Keep the exercises simple so that there is minimal learning curve
3. Perform the exercises at a vigorous pace

When you choose exercises that move your entire body, you are moving more muscles concurrently and will get a higher caloric expenditure.  By keeping the exercises simple, you’ll sooner be able to challenge yourself to again get a higher caloric expenditure.  The more challenged, the more vigorous the pace, which results in a greater fat burn and metabolic health.

Fat Burn

Increased concentrations of lactic acid is a result of more physical work done in less time, where lactic acid triggers growth hormone.  It’s growth hormone that triggers fat burn.

Home or Gym?

Some full-body exercises include squats and push-ups, along with many others. You can also invest in some light weights like a pair of dumbbells, which can be used for the resistance training blog articles that we’ve started as well. There are many online videos of exercises utilizing this equipment.  You don’t have to have a gym membership to do these exercises.

There is this arbitrary belief that you must exercise for hours in the gym for you to look healthy and fit.  You’ll either abandon the exercises all together, or it’ll prevent you from enjoying more important things in life.

You can still have the time you need with your very full schedule and at the same time get super fit and healthy. I am very involved with my children even though I work full-time, and still find the time to squeeze in exercising.  I can’t imagine not doing it now, its part of my schedule, and I feel great afterwards.  You can do it too!  You can still spend the time you want hugging and being with your children—as a healthy, fit, and fabulous-looking mom!