Fun was had by all at Desert Fitness Group's first Tennis Fitness Class. There was a warm up followed by footwork drills, and speed work, using ladders and cones. Once we had everyone breathing hard we tapered down to core strengthening. I made a lot of use of the plank exercise and included work on intercostal muscles (muscles inbetween the ribs), shoulders, knees and hips. The weather wasn't actually too hot as we found a shady court to have our fun. Look for some video and pictures from class next week!
Wednesday, September 21, 2011
Saturday, September 10, 2011
Just get MOVING!!!!
You know those moments. Moments when you FEEL like working out, but you don't. You think I'll do it later and it never happens. Don't feel badly, it happens to all of us. But, remember this - you'll most likely NEVER get to it - so instead, do what I do, drop and give yourself 10. Do 10 reps of anything: push ups, squats, dips, etc. This small act will change your mood and mindset, as well as build the momentum to continue. While you may not have time for a full workout, allow yourself to lace in more exercises throughout the day.
Motivate: Commit to a simple goal and you're more likely to follow through. Give yourself something concrete to follow, like say, "By the end of the day, I'll have completed 10 different exercises, x15 reps."
Tip 2 - Go slow to go fast!
Admit it: Warm-ups can be a bit tedious. But, here's the thing, skip your warm up and your workout WILL be harder to get into and harder to DO. Why? A warm up prepares your body and mind for the exercise to come. It gives your mind, muscles, joints, heart and lungs, the opportunity to rehearse for the activity ahead. And we all know, practice make everything easier.
Motivate: A warm up will enhance circulation, initiate carbohydrate and fat enzymes for consumption, as well as increase levels of epinephrine, the hormone that helps you burn fat. Skip your 8-to-10 minute warm-up and you'll skip the process.
Motivate: Commit to a simple goal and you're more likely to follow through. Give yourself something concrete to follow, like say, "By the end of the day, I'll have completed 10 different exercises, x15 reps."
Tip 2 - Go slow to go fast!
Admit it: Warm-ups can be a bit tedious. But, here's the thing, skip your warm up and your workout WILL be harder to get into and harder to DO. Why? A warm up prepares your body and mind for the exercise to come. It gives your mind, muscles, joints, heart and lungs, the opportunity to rehearse for the activity ahead. And we all know, practice make everything easier.
Motivate: A warm up will enhance circulation, initiate carbohydrate and fat enzymes for consumption, as well as increase levels of epinephrine, the hormone that helps you burn fat. Skip your 8-to-10 minute warm-up and you'll skip the process.
Sunday, June 19, 2011
Great tennis workout! Followed by a great tournament finish.
Last Monday evening I, along with a friend (client, Jen) and my husband, had an invigorating heart pounding, leg wobbling work out with our local tennis coach, Sasha. Running around various formations of cones, duck walks leading into explosive approach shots nearly finished off my legs. It had been 12 years since I had done duck walks seriously. I was on an endorphin high for hours ..maybe even the next day. This weekend I had the final match of the SCTA tournament in the 4.5 division and won easily 6-2, 6-3. I felt fresh even at the end. I look forward to another great workout tomorrow evening.
Saturday, April 9, 2011
The latest hapenings
My tennis team won our match today which clinched a trip to the play offs for us and we were short 3 of our better players and I was hobbled with my ankle. I now have to take 3 weeks off to get rid of the inflamation, but that's OK. We won today and I'm happy about it! http://youtu.be/1fouvwilGWc This is my tennis team's latest workout routine. watch it and weep! GOOOOO TEAM!
Tuesday, January 25, 2011
The Champion Within
"The (person) intoxicated with his admiration of a hero, fails to see that it is only a projection of his own soul, which he admires."
I love this quote because so many of us look to other people to emmulate and achieve for us, when in actuality we would feel so much more fulfilled if we recognized and moved toward the champion/hero within ourselves. How is it we are not taught how to find ourselves? We are taught how to get by, to tow the line, pay the bills, hold a job, have a family...all so mainstream... for what? The sake of an "orderly" society? Perhaps if there were more effort in teaching people how to find themselves, where to look, what it means... from the beginning of school... perhaps there wouldn't be so much depression, depravity, and misfortune? I hope I can give my son a strong sense of self and the ability to pass this along to others!
I love this quote because so many of us look to other people to emmulate and achieve for us, when in actuality we would feel so much more fulfilled if we recognized and moved toward the champion/hero within ourselves. How is it we are not taught how to find ourselves? We are taught how to get by, to tow the line, pay the bills, hold a job, have a family...all so mainstream... for what? The sake of an "orderly" society? Perhaps if there were more effort in teaching people how to find themselves, where to look, what it means... from the beginning of school... perhaps there wouldn't be so much depression, depravity, and misfortune? I hope I can give my son a strong sense of self and the ability to pass this along to others!
Wednesday, December 8, 2010
Reinvigorate your 2011!
Make 2011 the year you reinvigorate your body and mind. Every year billions of people make getting in shape and losing weight a “New Year’s Resolution". I hope the following information will help you stick to those goals this year and every year after! First, let me remove any ambitious ideas about the latest fad diets. Losing weight and getting in shape requires three main components, without which success is not possible.
The first component is modifying your behavior. This is simply (not to be confused with simple!) changing some behavior that is adding unnecessary calories to your daily diet, or walking the mile to the club house instead of driving, not using milk in your coffee, cutting out sugary foods or desserts not forever, but most of the time.
The second component is nutrition. Use the hunger scale of 1 - 10. 1) is a level so hungry you could eat your golf shoe. 10) is so full you might be sick! (we’ve all been there!) You want to spend your life in the 3 - 6 range. At 3 you EAT, when you have finished half your meal you pause. That does mean being mindful while you are eating. If you are not quite at 6 take another bite and check in with yourself again. The key here is to SLOW DOWN while you are eating.
The third component is exercise. A balanced routine includes both resistance training and aerobic conditioning, hopefully combining with those activities you already enjoy. Perhaps you will discover a new activity you enjoy by trying other exercise options too? Within this third piece of getting in shape and losing weight there are a few things to keep in mind. The first is to dispel the notion of “The Fat Burning Zone”. Yes, you will get most of the calories burned during exercise at this low level from the fat cells, but you won't burn that many calories at that low a level. The bottom line is that you want to burn as many calories as you are in shape and emotionally ready to burn, and eat fewer calories. This means the harder you workout the more calories you burn. Sadly, we (me included!) aren’t all in shape to max out sweaty, heart pumping workouts, day in and day out without risking injury . Also, even if you were physically capable of pushing yourself daily, mentally it would take its toll and eventually start to resist the workouts and quit the program.
The way to avoid this is to vary the program. Include 1 - 2 days of a harder aerobic session for 10 - 50 minutes; 2 -3 days of resistance training; and the other enjoyable activities you do throughout the week. Include one day of complete rest so that you recover mentally and physically to keep up your motivation. For more help in designing a total healthy lifestyle work with a trainer to help you organize and commit to your chosen activities.
The first component is modifying your behavior. This is simply (not to be confused with simple!) changing some behavior that is adding unnecessary calories to your daily diet, or walking the mile to the club house instead of driving, not using milk in your coffee, cutting out sugary foods or desserts not forever, but most of the time.
The second component is nutrition. Use the hunger scale of 1 - 10. 1) is a level so hungry you could eat your golf shoe. 10) is so full you might be sick! (we’ve all been there!) You want to spend your life in the 3 - 6 range. At 3 you EAT, when you have finished half your meal you pause. That does mean being mindful while you are eating. If you are not quite at 6 take another bite and check in with yourself again. The key here is to SLOW DOWN while you are eating.
The third component is exercise. A balanced routine includes both resistance training and aerobic conditioning, hopefully combining with those activities you already enjoy. Perhaps you will discover a new activity you enjoy by trying other exercise options too? Within this third piece of getting in shape and losing weight there are a few things to keep in mind. The first is to dispel the notion of “The Fat Burning Zone”. Yes, you will get most of the calories burned during exercise at this low level from the fat cells, but you won't burn that many calories at that low a level. The bottom line is that you want to burn as many calories as you are in shape and emotionally ready to burn, and eat fewer calories. This means the harder you workout the more calories you burn. Sadly, we (me included!) aren’t all in shape to max out sweaty, heart pumping workouts, day in and day out without risking injury . Also, even if you were physically capable of pushing yourself daily, mentally it would take its toll and eventually start to resist the workouts and quit the program.
The way to avoid this is to vary the program. Include 1 - 2 days of a harder aerobic session for 10 - 50 minutes; 2 -3 days of resistance training; and the other enjoyable activities you do throughout the week. Include one day of complete rest so that you recover mentally and physically to keep up your motivation. For more help in designing a total healthy lifestyle work with a trainer to help you organize and commit to your chosen activities.
Tuesday, October 12, 2010
Making the change in yourself, helps motive others
While texting with one of my past clients recently, we touched on a common theme. He has a teenage daughter with so much potential, yet is influenced by a coach, and yes self admittedly the father (my old client) with negative eating patterns. The coach of her team has a 200 pound 13 yr old son, (a form of child abuse if you ask me!) gives the kids chips, chocolates, chex mix.....BEFORE their games. His daughter is quite talented but gets injured frequently and "runs out of gas" in the middle of a weekend long match. Of course my suggestion was conditioning, general conditioning and diet changes.
He mentions how his daughter is "unmotivated for fitness" and "hates healthy food, and I hate the complaining. She scrounges around after healthy meals too". Then he concludes with "Apple doesn't fall far from the tree."
To which I replied, "As for apples and trees...sometimes when you do something for someone else....a cause bigger than just your sorry asses... The food or action loses its hold on you. I found this with my own tennis...helping to keep me motivated to stay in shape and eat healthy. Plus I like to be a good example for my clients...a realistic example. I eat my share of ice cream and candy..I have my trigger foods like everyone else. I just find other things I value MORE. Early in my rowing career, I ran to it to get me out of the college party - every- night- syndrom. I valued doing well in my practices and my races more than getting drunk and feeling gross the next day. CAN YOU IMAGINE?! I FELT I COULDN'T QUIT THE ROWING UNTIL I WAS SURE I COULD NOT REVERT BACK TO MY OLD PARTY WAYS.
Well, it took ten years of dedication to that sport, to be able to leave it and carry on attempting to inspire others. I have even extended this to living happier, and more productively for the sake of OTHERS. I still require to sports aspect to keep me on track, but that is ok. I found a way to stay true to what I believe in, and help others in the process. My friend and client comes from a background that utilizes similar principles. He got the message, and I am sending out my hopes to him that he runs with the message and hellps himslef and his daughter in the process.
Much luck to you both if you get a chance to read this!
He mentions how his daughter is "unmotivated for fitness" and "hates healthy food, and I hate the complaining. She scrounges around after healthy meals too". Then he concludes with "Apple doesn't fall far from the tree."
To which I replied, "As for apples and trees...sometimes when you do something for someone else....a cause bigger than just your sorry asses... The food or action loses its hold on you. I found this with my own tennis...helping to keep me motivated to stay in shape and eat healthy. Plus I like to be a good example for my clients...a realistic example. I eat my share of ice cream and candy..I have my trigger foods like everyone else. I just find other things I value MORE. Early in my rowing career, I ran to it to get me out of the college party - every- night- syndrom. I valued doing well in my practices and my races more than getting drunk and feeling gross the next day. CAN YOU IMAGINE?! I FELT I COULDN'T QUIT THE ROWING UNTIL I WAS SURE I COULD NOT REVERT BACK TO MY OLD PARTY WAYS.
Well, it took ten years of dedication to that sport, to be able to leave it and carry on attempting to inspire others. I have even extended this to living happier, and more productively for the sake of OTHERS. I still require to sports aspect to keep me on track, but that is ok. I found a way to stay true to what I believe in, and help others in the process. My friend and client comes from a background that utilizes similar principles. He got the message, and I am sending out my hopes to him that he runs with the message and hellps himslef and his daughter in the process.
Much luck to you both if you get a chance to read this!
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