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Posts Tagged ‘exercise’

Fitness: Exercises You Can Do At Home to Lose Weight

Posted by Catherine Morgan on September 3, 2013

 

Exercises You Can Do At Home and That Don’t Really Feel Like Exercising — by Catherine Morgan

DanceIt’s as easy as turning on the music and just doing it.  Jump around and have fun, if you have kids, they will love doing this with you.  Some of my favorite memories with my kids were us dancing around the living room to Alanis Morrissette (inappropriate lyrics and all).

Avoid the close parking spotsWe all do it, we drive up and down parking lots looking for the closest spot, and feel like we’ve hit the lottery when we get the best one.  But you can really burn a lot of extra calories by just parking a little further away.

Take the steps instead of the elevatorIf you work in a building or shop at a mall that has an elevator, try taking the steps instead.  Steps are not the enemy; they can actually be our calorie burning friends.

Exercise while watching televisionFor the most part, watching television is a sure fire way to become a couch-potato.  Aside from not watching television at all, the best way to avoid becoming a couch-potato is to do some exercises while you watch.  Here are six easy exercises that you can do while you are watching television:

Exercise while watching televisionFor the most part, watching television is a sure fire way to become a couch-potato.  Aside from not watching television at all, the best way to avoid becoming a couch-potato is to do some exercises while you watch.  Here are six easy exercises that you can do while you are watching television:

A) With your feet hip-width apart, take a large step forward with your left foot. Plant the foot, then slowly bend the left knee to a 90-degree angle with your back knee lightly touching the ground.
(B) Push up with your front leg to return to the starting position, and then repeat on the other side.
Do 10-20 reps on each side.

A) Lie on your back, knees bent at a 90-degree angle and feet flat on the ground. Place your hands behind your head to support your neck.
(B) Without pushing your head with your hands, contract your abdominal muscles to lift your right shoulder from the ground and bring it to your center.
Do 10-20 reps each side.

A) Lie face up on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees.
(B) Pause. Then slowly lower back to the starting position.
Do 10-25 reps.

A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Take a breath in.
(B) With your hips square and abs tight, let the breath out and slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10-20 reps.

Hold your arms straight out to the sides with palms facing up. Circle forward 10 times, then backward 10 times. Flip your palms so they are facing the floor, and repeat the sequence.
Do this 10-20 times.

(A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.
(B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on left side.
Do each side 10-20 times.

*Illustrations by Nicole Petro

Find more fitness information in Love the Diet…Lose the Fat

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The Health Benefits of Yoga

Posted by Catherine Morgan on April 5, 2009

When you hear the word “yoga” what do you think of? You may think you know all there is to know about yoga, but there is a good chance that you don’t. Let’s take a look at some of what women are blogging on the topic of yoga.

Have you heard of Hot Yoga?

From Fat Fighter TV – Hot Yoga

Benefits of Bikram Yoga are said to include:

  • toning, strengthening, and lengthening your muscles
  • strengthening your spine
  • increasing flexibility
  • improving circulation
  • flushing toxins from your body
  • improving digestion
  • reducing stress
  • improving cardiovascular health
  • helping with weight management

READ FULL POST AT CATHERINE-MORGAN.COM

Posted in body image, Coaching, daily life, health, Health & Wellness, healthy living, life, lose weight, meditation, motivation, Positive Thinking, weight loss, women, women's issues | Tagged: , , , , , , , | 12 Comments »

Link Wrap-Up of BlogHer Good Health-A-Thon

Posted by Catherine Morgan on March 24, 2009

The BlogHer 2009 Good Health-A-Thon is coming to an end, but your good health choices can still continue. I hope we’ve been able to help you get on the right track to better health in 2009, I would love to hear how you’ve been doing in comments.

I thought I would take this opportunity to do a little wrap-up of our Good Health-A-Thon…

We started off talking about setting goals. Did you set any? Have you stuck to any of them?

Read the rest of this entry »

Posted in blogging, BlogHer, chronic illness, Coaching, daily life, dieting, family, goals, health, Health & Wellness, healthy living, life, lose weight, motivation, nutrition, parenting, self help, weight loss, women, women's health, women's issues | Tagged: , , , , , , | 7 Comments »

Get Motivated To Diet and Exercise With SkinnySongs

Posted by Catherine Morgan on April 5, 2008

Get Motivated With SkinnySongs — by Catherine Morgan (cross-posted at BlogHer)

heidi3.jpgMotivation is the number one thing we all need if we are going to be successful at losing weight. But, it’s also the number one thing that tends to slip through our fingers and land us back in the cookie jar. Now, thanks to venture capitalist Heidi Roizen, staying motivated is as easy as popping a disk into our CD player. That’s because, when Heidi couldn’t find music to help her stay excited about dieting and getting back into her skinny jeans, she decided to write her own. She began to write motivational lyrics on losing weight and getting in shape…And that is when the idea for “SkinnySongs” was born.

Last week I was lucky enough to have the opportunity to ask Heidi a couple of questions about SkinnySongs…

1. How did you come up with the idea for SkinnySongs? What was your inspiration?

I got on the scale one morning, after a big night out, and much to my horror I had hit an all time high — at 190 pounds I was 45 pounds more than I was when I got married, and I weighed more than my husband, who is a pretty big guy! I was facing my 50th birthday a few months off, and knew I did not want to enter the ‘back 50’ feeling or looking like that. Unfortunately, I knew I would be facing a challenge ( a plate of freshly baked chocolate chip cookies, to be exact) at the first meeting I was going to. I got in my car to head to the meeting, mentally steeling myself for resisting the cookies, and the CD player came on. It was then I thought, that there must be great music to pump you up about taking care of yourself and sticking to a plan, like “I will Survive” by Gloria Gaynor got me through a few breakups, or more recently, “18 Wheeler” by Pink got me through a few tough work situations. So I went looking for it… But I couldn’t find what I wanted. I found weight loss meditation, podcasts, audio books — but what I wanted was fun, upbeat, current music, that sounds just like what I listen to on the radio — but with lyrics that would speak to me and reinforce my goals. I didn’t find it, so got inspired to do it myself!

2. How long did it take you to get from idea to realization?

I thought of the idea in May and we had the CD mastered just two weeks before the end of the year. For the first few months, I was experimenting with writing lyrics (I ended up writing over 40 songs to get to the 10 on the CD) and of course doing the most important thing, pitching the idea to the peole whose involvement was critical — the producers George Daly and David Malloy. I knew that in order for the music to work, it had to be just as good as top quality hits, or people would chose to listen to other things instead. Both George and David are longtime music industry execs, leaders in their fields, with tons of music awards, gold and platinum records, and hits to their names as both producers and songwriters. They were the ones who took my lyrics and worked with me to turn the ideas into reality.

3. Were shirts part of your original plan?

Actually, I had made up the ‘do not feed’ shirt years before this, as well as one that says ‘kick my a**’ (not in the lineup!) that I wear when I work out with a trainer. So the shirts seemed a natural extension once I got going. Just like it surprised me there is no music for this topic, it surprised me that there is so little choice for shirts to wear when exercising that reinforce the message you’re trying to stick with. All the shirts in the SkinnySongs lineup are intended to be fun reminders of what you are doing and why, and in the case of “Do Not Feed”, it usually gets a laugh from your friends, but maybe also, they won’t try to force that second piece of pie in your direction.

4. You created Skinnysongs as a motivator for your weight-loss. Have you met your goals?

It has been a great motivator for me. I have lost over thirty pounds as well as increasing my muscle mass. It took me six months to reach my goal, but I went from a size 14 to a size 8 and am back in my skinny jeans. I really do listen to the music every day, it puts me in a great mood and gives me the positive reinforcement about sticking to the plan and not letting food control my life.

5. What advice do you have for other women who are looking to begin a weight-loss plan?

I wish all you had to do was listen to SkinnySongs and you’d reach your goals, but sadly that isn’t the case! It is, of course, all about diet and exercise. For me, it was also about making a series of small but important, permanent lifestyle changes — I didn’t gain 40+ pounds because I had a bad week, and I wouldn’t have taken it off either (nor kept it off) by just ‘going on a diet.’ I committed to getting control over my emotional eating by following a schedule of eating five small meals a day, three hours apart, and not touching food in between, just because it smelled good or I was having an emotional moment. I incorporated strength training and walking into my DAILY routine, I do at least one of these things every single day. I keep myself motivated through celebrating my successes with a nice clothing item here or there, that I couldn’t have worn a year ago. And I read about other success stories as well as listen to SkinnySongs to keep the motivation up, since this is not something you do and then be done with, rather it is a part of how you live your life going forward from here on. I’m happy to say I turned 50 a few weeks ago and I look better and feel better than I did at my 40th birthday!

Heidi also has a great website for SkinnySongs. Where you can listen to samples of each of the songs, learn about the artists involved in the making of SkinnySongs, and even get some really cool shirts to workout in. There is also a clip of Heidi’s appearance on the Martha Stewart show. It’s a great site, you should really check it out.

Anyway, the music on this CD is great, and just what the motivation doctor ordered. I imagine the only thing missing, would be subliminal messages telling us that cookies taste like cardboard and dieting is fun. But, if you’re not having any fun with your current weight-loss and workout plan, or you just need more motivation to stay on track, then you might want to give SkinnySongs a try…Because, Doesn’t music always make everything a little better?

Also see posts from…

Jacki at That’s Fit

Amy at Diabetes Mine

Heather at The Well Mom

Posted in body image, dieting, health, inspirational, life, lose weight, weight loss, women, women's health | Tagged: , , | 8 Comments »

 
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