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"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God?  You are not your own; you were bought at a price.  Therefore honor God with your body." 
I Corinthians 6:19,20
StrengthHealthy Living 
New Workout Plan 

Workout Plan - Lower Body with Aerobic Ball

"How do I get rid of this flabby stomach?!? These love handles are driving me crazy! I have a muffin top!" This is what I hear first when people talk about changing their body. It's on everyone's minds. No one is ever happy with their midsection. Unfortunately it isn't AS easy to trim and tone as other parts of the body and it does require a little more discipline than most want to give it. (Plus some of us are genetically disposed to gain weight there first) HOWEVER--the following exercises will definitely help in tightening the muscles beneath the fat. Remember--to get the ripped abs that most of you are looking for requires diligence in your cardio workouts (2-3 times per week), overall strength routine, and in your eating. Steering clear of things loaded with sugars (candy, pies, cookies, bread) and replacing them with things filled with whole grains or proteins will help whittle the waistline. Finally, remember that we aren't 16 years old anymore. Most of us have had children which will cause major change in our body. Our lifestyles are such that it's hard to dedicate the time to have that waistline you remember having 10 years ago. Take heart--doing something is better than nothing.  Be sure to stick to these (or other abdominal) exercises 2-3 times per week with consistency. You'll see results--I promise!  Click here to go to the Ab Workout Plan...
 

Have you always wondered - what is it that a fitness instructor eats?  This site's Fitness Guru - Clare - journaled all her eating for an entire week - along with her workouts.  Check out her Food Journal Here!  (**She journaled this previously to her knowing she was pregnant.)

Workout Plan For a Strong Core 
5 things I've learned from Denise Austin
 
5.) Eat an Idaho baked potato. And while you are at it, try out Simply Smuckers. (her new sponsors)
 
4.) Find a physical outlet that YOU enjoy. It doesn't have to be what your friends are doing.(i.e. aerobics, pilates, running) Try new activities and have fun with it! Maybe you would enjoy tennis, lacrosse or dancing. The important thing is to stay moving.
 
3.) The key to life is MODERATION. Eat right, stay active and enjoy life and family! (note that the first two things will make the third thing much easier) Denise's family (2 daughters and husband) are an integral part of her life.
 
2.) Be true to yourself and you'll always be successful. Not everyone enjoys Denise's style of teaching and some find her annoying (ahem, the author), however she is who she is and people flock to her energy and passion for life...a good lesson for us all.
 
1.) You don't have to be a size 0 to be healthy and beautiful! She truly is a picture of health and vibrance. While we were waiting in line to get a picture, people kept commenting on how wonderful she looked. The first thing I thought when I walked away was that if you aren't working out to be "skinny", then workout to look so vibrant. When I'm 52, I hope I look as good as her! (check out her family pictures http://www.deniseaustin.com/meet-denise/photo-gallery.aspx)
 
- Clare
Gearing up for your New Year's Resolution.....
I'm pretty sure most of you have a resolution that is in regards to losing weight or getting healthy. Watching the attendance pike in January during my 5 years of teaching classes and 10 years of attending gyms have confirmed this for me!
 
I thought I'd give you some ideas of some workout gear you could ask for for Christmas--some are great stocking stuffers too...(hint hint to husband!!) These are all items I have at home. There are quite a few items so don't try and purchase them all at once. Think of it as an investment and keep your eyes open for clearance items and store deals---these things can get pricey!!!
 
General items needed for working out:
- Supportive workout shoes: Look for those labeled "cross-trainer". You may choose a "running" shoe if you'd like, but note that it may not have all the support you need.
 
- Comfortable workout attire: I could spend tons and tons of money on workout clothes!! There are so many cute outfits out there nowadays and clothing which covers (or doesn't cover) you how you see fit. Be sure to always have clothing that "breathes" and a supportive sports bra!!
 
- Hair Ties/Hair Bands: Nothing is worse than working out when you have sweaty bangs in your face! Invest in some cute, strong hair accessories.
 
- Athletic Socks: This may be a no brainer, but choose socks that are slightly supportive and has breathable fabric.
 
- Water Bottle: You must stay hydrated before, during and after your workout so if Aquafina bottles don't do it for you, purchase a water bottle to take with you!
 
- Ipod/CD Player/Radio: I should state this one first because I don't go anywhere to workout without my music! If you are at home, feel free to let the music blast without headphones. Those of you at the gym--purchase some comfortable headphones. And oh yeah--don't forget the heart pumping music!! (Hint...If you have an iPod--ask for an iTunes gift card for Christmas!! :))
 
If you work out at home:
- Aerobic Ball: Size does matter...55 cm ball for those of you 5'4" and shorter 65 cm ball for those of you taller than that
 
- Resistance Band: They come in many resistance levels and lengths. Choose one you can stand on and raise to your hips
 
- Medicine Ball:  Comes in many different weights--I have an 8 pounder that works just fine
 
- An assortment of fitness DVD's: We easily get into a rut if we do the same workout day in and day out. I recommend popping in a DVD (or use your local television cable channels) every once in a while to keep things interesting! Make sure your DVD library has variety---pilates, weight training, aerobics, dance..the possibilities are endless!
 
Starting in January, I will be having workouts on the website using some of the items above--so if you are not sure about how to implement them in your workout--no fear! The possibilities are endless and will be right at your fingertips!  If you have any questions about where you can purchase these items, or just in general, please shoot me an email! (see below)
-Clare

Pump Up the Music and Get Moving!

 

Are you listening to music when you workout?  If not, you should! If you've ever been to any of my workout classes you know that music is a HUGE part of the routine. There is no way that I could teach and motivate without the strong rhythm of upbeat music. When I workout on my own, I always bring my iPod to keep me motivated and focused throughout my workout.  We all know that music can motivate us towards many emotions---emotions of love, excitement, sadness, and thankfulness.  However, many of us underestimate the positive effect music can have on our workouts.

 

One study shows that exercising to music boosts brain power. Participants of this study reported feeling better emotionally and mentally after working out regardless of whether or not they listened to music. But the improvement in verbal fluency test performance after listening to music was more than double that of the non-music condition.*  Yet another study shows that people who listened to music during their workout increased their endurance by 15%!

 

When creating your playlist, consider some of these things:

  • Keep music at a higher beat---120-140 beats per minute (BPM) Most of you have NO clue what that means, but you want to have a strong beat---think basketball game warm-up music.
  • While worship music is very motivating to many of us, reserve that towards the end of your workout for a cool down. It's a great way to focus on God while stretching out and cooling down.
  • Add 1 to 2 additional songs to your playlist to burn more calories. You can increase your calorie burn anywhere from 30-80 calories just by jamming a little longer.
  • The songs you rock out to in your car MAY not be the best songs to jam to on the treadmill. I get a lot of requests in my aerobics classes for specific songs, but in reality when the song plays, it really isn't the BEST speed for a workout
  • Go old school! Think back to some of the songs you used to dance to in high school?for some of us, that means New Kids on the Block, and for others it means The Temptations, but either way?have a fun time reliving your past!

What are you waiting for? Pump up the music and get moving!!

by Clare Smith

 

* http://researchnews.osu.edu/archive/hartsong.htm

Baked goods giving you the belly blahs?

The arrival of fall brings the smells of sweet breads, candy apples, and cookies of all kinds! I love the fall and one of the main reasons is because I love to bake!!  Unfortunately all those goodies don't fare well with our bodies so I'll offer a few tips and guidelines I use during this season!

 

  • Make your goodies in smaller batches. Half or even quarter the batch. That should be sufficient for that evening's dessert with the family.
  • Incorporate ingredients which give your goodies more substance - things like nuts, dates, oatmeal and whole wheat flour. These things will give you a fuller feeling after you eat. 
  • Don't keep goodies around! What?!?! Clare, you've lost your mind. For those of you desperate, this may be the route to go.
  • If your passion is baking then I don't want to take that away from you. Instead of keeping the goodies for you, share with someone!! Think of an elderly person, neighbor or someone in need of a pick me up. Invite your kids into the kitchen as you make the goodies, then bring them along as you give them away. (the goodies, not the kids!) Feel free to keep a few things back for your family - A reward for a job well done!

Clare

To contact Clare with thoughts, questions,
ideas you'd like to hear:
Email her at Clare@womenlivingwell.org