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Let the Beauty of Fall Inspire You!

10/24/2017

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During this time of year, it's hard to look around without witnessing something that only happens during the fall.
Trees have begun spreading their seeds, leaves are changing color and falling to the ground, and the weather is cooling down. 

As the days get shorter, certain sports are drawing to a close while others are just getting started. Students have gone back-to-school, birds are migrating south, and animals are preparing for winter.

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All of this is a reminder of the constant change around us. As simple and necessary as this sounds, we are predominantly averse to changing ourselves. 

Why? 
  • Fear of the unknown;
  • Fear of failure;
  • Fear of _________________ (you fill in the blank here)!
Inspirational author, Roy T. Bennett reminds us that,
“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”
Changing the focus of your exercise routine every few months is a great way to maintain core strength and functional ability, and continue meeting your goals. Below are a few more ways you can make a change in order to grow and feel more confident.

Has your doctor told you to start exercising? Quit putting if off; now is the time to take action!
 
Are you active but still want to be healthier or feel better?  Take a look at your diet and come up with a list of changes to incorporate slowly over the next few months.

Have you stopped seeing results from your workout routine? Change it up; try a new class, hit the weights, add some yoga/stretching, or recruit a friend to workout with you.
 
Do you lift weights but aren’t getting stronger?  Give yourself more time to recover or play around with your sets and reps.



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Fall always brings to the forefront of my mind how essential it is to break out of old habits and try something new. 
 
Why not let fall inspire you to make a change for the better?

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Air Quality Got You Down? Beat the smoke with an indoor Bodyweight Cardio Routine!

9/6/2017

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Wildfire season is in full swing and we are feeling the effects right here in the Treasure Valley.   If outdoor activity is your go-to for cardio, you may want to consider skipping it until our air quality improves.  Smoke is billowing in from all around; and the entire state of Idaho has reached the red (Unhealthy) category. Experts recommend limiting prolonged or heavy exercise.

To check the daily air quality reports and forecasts, visit  the Idaho Department of Environmental Quality website at:
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http://www.deq.idaho.gov/air-quality/monitoring/daily-reports-and-forecasts.aspx
Afraid you’ll go stir crazy if you don’t go running, climbing, biking, or skating outside?  Here’s a fun workout you can do at home with no equipment and limited space that is sure to get your heart pumping!

Bodyweight Cardio Routine

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After warming up, complete each of the following moves circuit-style; no rest between exercises; with up to 2:00 rest in between circuits.

Modified Burpee - 12 reps
Feet Elevated Hamstring Bridge - 15 reps
Squat Thrusts - 12 reps
Plie Hold with Arm Circles at Shoulder Level - 1:00
Power Skips - :30
Walk-out Narrow Grip Push-ups - 10 reps

Complete the circuit 3 - 5 times
Cool-down with 5 - 10 minutes of stretching

Modified Burpees: From standing, squat, place your hands on the floor, and then hop or step your feet back so you end in straight arm plank.  Hop or step feet back toward hands, return to squat, and then hop straight up and reach straight arms overhead toward the ceiling. (Decrease the difficulty by omitting the hop at the end; stand up and reach as high overhead as possible.)
Feet Elevated Hamstring Bridge: With your feet propped up on a sturdy surface 12 - 18 inches tall, contract your hamstrings and glutes to lift your pelvis so you are in a straight line from knees to shoulders.  Hold at the top for 2 seconds, lower slowly, and as soon as you just graze the floor with your buttocks, immediately lift to begin the next rep.
Squat Thrusts: From straight arm plank, hop your feet up close to your hands to be in a crouched position; immediately hop your feet back to the start position.
Plie Hold w/Arm Circles at Shoulder Level: With feet wider than shoulder width and toes pointed outward, lower into a plie with your thighs parallel to the floor.  Don't allow your knees to come out over your toes, draw your abs in tight and raise arms out to the sides at shoulder height.  Keeping your core tight (not allowing an arch in the low back), make small circles with your arms.
Power Skips: Skip in place; driving your knee as high as possible. Simultaneously pump your opposite arm up
Walk-out Narrow Grip Push-ups: From standing, bend forward and place you hands on the floor while keeping your legs as straight as possible. Walk your hands out until you reach straight-arm plank.  With your wrists directly under your shoulders, keep your elbows tucked in close to your body as you complete a push-up. (Decrease the difficulty by lowering your knees to the floor for the push-up portion of the exercise.)

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Spring Into Exercise (Outdoors)

5/1/2017

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Having fun in the sun as the weather starts to warm up? Spring has finally arrived in the Treasure Valley! With it, many people are starting to get active after a winter of hibernation indoors.  Follow these tips to make the most of your outdoor exercise program and stay safe as you enjoy nature's gym.
  • Exercise is not "One Size Fits All." You'll be much more likely to commit to an exercise program if it's fun and challenging. Hate running? You're not alone; but you don't have to force yourself to get out there and pound the pavement.  Find an activity you enjoy: basketball, hike, tennis, bike riding, rowing, stand-up paddleboard, bodyweight strength exercises, etc.  Recruiting a friend to workout with you can make your exercise time more enjoyable as well.
  • Stay Safe: Always be aware of your surroundings and potential dangers. Dress for quickly changing weather; spring in Idaho can be very unpredictable. If you choose to wear headphones, keep the volume at a level that still allows you to hear what's going on around you. Consult your physician before implementing an exercise program.
  • Hydrate: Even if you drink the recommended amount of water per day, make sure you re-hydrate after exercise to replace lost fluids.  The National Academy of Sports Medicine recommends consuming 14 to 22 ounces of fluid two hours before exercise, and another 6 to 12 ounces for every 20 minutes of exercise.
  • Work in intervals: If it's been a few months (or longer) since you last worked out it's better to start slow.  After warming up, work your body at a medium intensity for 20 - 45 seconds, and then slow it down to fully recover (1-2 minutes of low intensity) before you start your next interval.
  • Don't skip your warm-up and cool-down: Often over-looked; they are both very important to your workout!
    • The warm-up prepares you mentally and physically for exercise; it increases your heart rate and blood flow to your muscles.
    • Conversely, the cool-down transitions your body back to its state of rest by gradually lowering your heart rate and cooling your body temperature.
  • Rest and Recovery are important: Try to consume high-quality protein and carbohydrates within 90 minutes of exercise.  Also, rest days are important to avoid over-training, injury, and burnout.  This time period allows your body to recuperate and come back for your next workout even stronger.
Exercising outdoors has been shown to lower stress, improve mood, improve concentration and increase energy levels.  This guide should prepare you for a season of great outdoor workouts this spring.  So what are you waiting for?  Get out there and start reaching those goals.  I know you're going to be glad you did!
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Motivation!

2/16/2017

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Motivation!  How do you deal with a lack of motivation?  When I’m struggling to get my workout started, I think about why I workout in the first place.  This helps me get up and get going!
 

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One of the first steps toward becoming a regular exerciser is realizing exactly why you want to work out.  Losing weight and looking better in the mirror are added bonuses to exercise, but if they are your only motivation, you may find it impossible to stick to a routine. 

I recommend that you find a deeper reason.  For example, I HAVE to be a good role model for my clients. How can I succeed if I skip my workout just because I don’t feel like exercising? 
Here are some other suggestions to get you started on finding your own reason to workout:
  • more energy
  • lower disease risk
  • increase mobility or range-of-motion
  • better balance – physically and mentally
  • for your kids – to show them healthy habits, have the ability to play with them, or simply be around long enough to watch them grow up
 
Keep in mind these are simply suggested in order to guide you toward determining YOUR reason to commit to an exercise program.

The next time you are having trouble working up the motivation to exercise, think back on your own personal reason for wanting to maintain a healthy lifestyle.  I wish you the best on your fitness journey!
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    Author

    Amelia holds a NASM-CPT credential and is on a journey to spread her love of health and fitness with others.

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"Amelia is an amazing fitness instructor.  You will not regret working with her." - Judy S.

"Best trainer ever. She is dedicated and gives it 110%." - Kelly B.

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Boise, ID
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