Wellness Wednesday - Rise and Shine, It's Cardio Time!

Ok ladies! It's time to get busy! Even though it's winter, we can always make time for a little cardio! I must admit that I have a love/hate relationship with cardio! I hate the burn, shortness of breath, and the sweat pouring down my face! But I love the energy it gives me and how it leaves me feeling accomplished!

Try to do some cardio at least 3-4 days a week. Cardio is anything that will get your heart rate up!  Cardio can help us live better, have happier lives, and is very important to our health! 

Here's why:

• It's one way to burn calories and help you lose weight all over your body
• It makes your heart strong so that it doesn't have to work as hard to pump blood
• It increases your lung capacity
• It helps reduce risk of heart attack, high cholesterol, high blood pressure, and diabetes
• It makes you feel good :-)
• It helps you sleep better
• It helps reduce stress

A few ways to incorporate cardio into our life:

At the Gym: Zumba, Cycling, Swimming, Treadmill, Elliptical, Kick Boxing, Aerobics or Boot Camp. Take a class, go with a friend or ride solo. But do at least 30 minutes of one of these and you will feel like a new person! I love 24 hour fitness, its worth every penny! They have a kids club and lots of classes. I go to cycling class on Sundays, and do cardio and weights on Tuesdays and Wednesdays. If anyone wants to join me one evening let me know ;-)

At Home: Jogging in Place, Jumping Jacks, Jump Rope, Jump Squats, Burpees, High Knee Lifts, and Butt Kicks. Trust me, do 2 sets of each for 30 seconds in your living room and you will break a sweat!!

Outdoors: Running, Walking, Power Walking (there is a difference!) Biking, Skating, or Skiing (Weather permitting). Running, to me, is the best form of cardio because it not only moves every single part of your body, but it tones everything as well. Start first walking, then graduate to running. Once the weather is nicer, the air gets fresher and outdoor workouts become the best! 

Choose what works best for you and your lifestyle. Put in your Cardio time!!!

For more Wellness Topics, Click HERE!

This post is courtesy of Mocha Tiffany.

Wellness - Fall Fitness Goals

It's Fall, the beginning of a new season and its time for our Fall Fitness Check-in!!! 

Your homework was to start calendaring your workouts or fitness activities...lets hear it! 
We will be inspired and happy to hear from anyone who is willing to share what they do or have started doing to keep fit, exercise, and stay active!!! Your words may have a positive effect on some one else! 

So ladies, lets spill some fitness tea ;-) What have you done? What's on your calendar?? 

I'll start with a few, you are free to share a couple or just as much, up to YOU!

Tiffany's Fall Fitness:
1. Morning Yoga & Mediation
2. Gym Cardio & Weights on Mondays & Tuesdays 
3. Zumba Class on Saturdays!!! 
4. Dance stretches with Erin :-/ (She forces me!)
5. Walking around the mall (J/K!) hey that can be a workout too!
6. Apple Picking!
7. Wood-Ridge 5k on October 12th!

This post is Courtesy of Tiffany K.

Wellness - Meditation

Can you think about the last time you sat still? When was the last time you meditated? Do you remember the last time you did both? Sat still and meditated? 

Meditation has always been helpful for me with my patience and positive energy as a mother and a wife. During stressful times or the anxiety of beginning something new, some of us pray for strength, clarity, and wisdom. Meditation is a form of prayer. But just like prayer, should we only pray when we need something? Or should we pray everyday? This is meditation. 

Take the time daily to sit still in the mornings and at night to meditate, think positive thoughts so that you feel happy and refreshed, clear your mind so that you are able to focus and be alert during the day, and find your balance so that you are always in control emotionally, physically, and mentally. You are confident in yourself, at peace with the world, accepting the things that you cannot change, relaxed and calm in every enjoyable moment that presents itself to you! 

Be still....and meditate.......
 
Check out this video on YouTube:

http://youtu.be/ZwIiV1StWow

Post Courtesy of Mocha Tiffany

Wellness - What's your Motivation

What's your Motivation??

Are you motivated to workout? Does your family motivate you? Does your job demand that you be active? Does what you see on tv or read in books or magazines motivate you to look better or take better care of yourself? Do you have an event coming up that you want to get in shape for?? (Hint, Hint!!! Our holiday party is exactly 6 weeks away!!! What are you wearing?!) 

In the fitness world, this is called "Extrinsic Motivation." The extrinsically motivated exerciser is in it for the rewards. The excitement of what's ahead. The positive feeling you look forward to once you achieve that goal. We workout to reap the benefits of loosing weight, feeling fit, preventing heart disease, to tone our muscles, and to look and feel sexy! Some people workout to get in shape for a marathon, get a better job, or for social reasons. Something outside motivates us to get in shape. A friend, a dress, a pair of jeans, vacation, or an event. 

Other people workout for the pure fun of it. Children provide the best example of whats called "Intrinsic Motivation." They hop, skip, jump and run around the room simply for the fun of it. Intrinsic motivation helps adults adhere to their fitness programs. They exercise for the sheer joy of pumping blood into their heart and muscles, and circulating mood-enhancing endorphins, those "happiness hormones."

Both are perfect motivators to workout! But you must recognize the type of fitness motivator you are and challenge yourself, set goals for yourself, and be aware of what it takes for you to make exercise a regular habit. I am a little bit of both! I have the intrinsic motivation to workout to stay healthy just because, but I also LOVE a great reason to workout and look my best!!

If you need a "reason" to start working out, keep working out, or to elevate your workout, go in your closet or search online for that outfit you plan to wear to the holiday party and get at it!!!

Post Courtesy of Mocha Tiffany