Category: Kevins Picks

Body Weight Training:

There is a common misconception that a gym membership is required for you to obtain a great workout.  Although special gym equipment can be beneficial to an exercise session, you can still sweat and work hard by utilizing just your bodyweight.   These exercises can be done anywhere, anytime, and have been shown to achieve gains in strength, flexibility and overall health.   Plus, it doesn’t cost a thing!

Below are 4 exercises which will keep you thriving throughout the day. 

Squats

• Stand with your feet shoulder width apart and toes slightly pointed out
• Inhale and push your hips back and bend the knees as if you are sitting in a chair  
• Keep your feet flat on the ground and lower until your thighs are parallel to the ground
• Exhale and stand up tall.  Repeat for 10 repetitions
• Modification Options: Push the hips back and lower to a quarter squat
• Benefits: Squats are also great for toning and strengthening leg muscles

Lunges

• Place your right foot in front and left foot behind you  
• Your front foot should be flat on the ground and your back foot should be on its toes  
• Inhale and lower your back knee to the ground and bend the front knee
• Both knees should form a 90-degree angle  
• Exhale and return to starting position
• Repeat for 10 repetitions and switch to the other side
• Modification Option: Bend the back knee and lower halfway to the ground or using a chair or wall to support you  
• Benefits: Lunges can improve balance and strengthen your lower body

Wall Push Ups

• Stand close to a wall and place your hands wider than shoulder width apart
• Stand up tall and engage the hips and core
• Inhale and slowly lower your body to the wall and bend your elbows
• Exhale and push your body away from the wall and straighten your elbows
• Repeat for 10 repetitions
• Modification Option: A modified push-up is lowering down halfway  
• Benefit: Wall-push-ups develop upper body strength and improve core stability

Planks

• Place your forearms on a chair or ground with your knees bent on the floor
• On an inhale, lift your knees off the ground and engage the core and hips  
• Your body should be in a straight and neutral position from the head to the feet  
• Hold for 20 seconds and slower lower down  
• Modification Option: A modified plank is performing this exercise on your knees  
• Benefits: Planks help strengthen and tone your abdominal and back muscles

Choosing a New Year’s Resolution:

With the New Year upon us, chances are you’ve made a resolution in the past to change and then broken it. This year keep your resolution by following the tips below. You will be much more successful in your behavior change by strategically planning and implementing your goal. 

Be Realistic

One of the most common reasons why resolutions fail is that people aim too high. Sure, losing weight and looking good is important. Everyone wants to look and feel their best, But, is it realistic to weigh as you did in high school or compare your body to someone on television?

In order to reach your goal, think of something that is attainable. Setting a goal to walk for 15 minutes a day or to meditate in the mornings for 5 minutes is much more realistic than to lose 30 pounds in 2 weeks. Keep it simple and short in the beginning and add on as you start changing. 

Recruit Support 

Don’t keep your resolution a secret. Instead, tell your friends and family members. Having a close social support network is essential to keeping you on track and motivated. Research shows that you’re much more likely to keep your goal with your loved ones having your back. 

Let the people close to you know how much your goal means to you and to hold you accountable when you start to veer off course. Moreover, when you’re feeling frustrated recruit their support. They’ll know how to give you that extra push so you can stay on track. 

Keep Going

There will be times when you fall off the wagon and forget your goal. Instead of looking at this as a failure, think of it as a reminder to why you chose your goal in the first place. What is important to you and why? How would you feel if you met this goal? 

When difficult times arise, draw on your self-belief and inner strength to carry you across. Believe that you are fully capable and feel proud of your current and past achievements. Let go of that need to be perfect and tell yourself “Yes I Can!”

Keeping your resolutions may appear challenging. It will require work, but remember persistence is key. It’s not how many times you get knocked down, but how many times you pick yourself back up.