Summit Rock Workout

Looking for a simple, effective, kick-ass workout today?

You don't need any equipment for this routine, and you can do it indoors or out. Go for it! 

Summit Rock Boot-Camp Routine 

FIRST: Warm up with a light jog/jogging in place for several minutes. Take a few moments to stretch.

One Minute Intervals Each: (perform each for one minute, take about 30 seconds recovery between each exercise.)

1. Jog in place ---(about 20 seconds each -- Easy--Medium- Harder (knees up) 

1. Jumping Jacks 

1. Side to Side Shuffles (shuffle side to side about 4 paces, touch ground, shuffle back) 

1. AXE Chop - (With legs wide, imagine holding an axe overhead and chopping a piece of wood right down on the ground in front of you. Keep knees a little loose and engage core as you raise your "axe" up and down.) 

1. Jabs (don’t snap out elbows) 

1. Touch toes- - - JUMP with arms in the air 

 STRENGTH: 

• 20 Alternating Lunges 
• 20 Push-ups 
• 20 Squats 
• 20 Triceps Dips 
• 50-100 crunches 

REPEAT ABOVE INTERVALS ONE TO TWO MORE TIMES Make sure to stay hydrated and rest when needed. Take a moment to cool down and stretch muscles. Take a few deep breaths, inhale, exhale.

5 Steps To Flatter Abs

If you’re like a lot of people you’ve worked hard for years to attain a leaner, flatter, toned stomach. Have you been on crazy diets and done tons of crunches, or maybe even considered lipo?  All for the sake of that glorious, flatter, toned and tight tummy?

Here are just a few of the reasons for a flabby tummy:

• Pregnancy - Having gone through three pregnancies and gaining a significant amount of weight each time, this has always been one of my biggest obstacles.
• Age - Starting in our 30‘s our metabolism slows down. 
• Stress - Stress and lack of sleep elevate cortisol levels which leads to excess fat around the middle. (Check, this applies to me, also).
• Hormones - For both men and women this can be an issue.
• Not enough exercise - You’ve got to stoke that metabolism to burn that belly fat.
• Poor nutrition - Eating too much junk and not enough healthy, whole foods.

5 Steps to Help Flatten That Belly:

1. Cardio Exercise - Warm up for several minutes then move into at least 30-45 minutes of cardio (biking, hiking, power walking, jogging, running, aerobics class, etc.) Start at a comfortable pace but when you’re ready push yourself past your comfort zone. This means you’ve got to break a sweat, get your heart-rate up, release those feel-good endorphins, dig deeper! Once you’re able to do 30 minutes without feeling overwhelmed, up the intensity. On a scale of 1-10 (1 sitting watching tv and 10 being ready to pass out from exhaustion) you want to be around 7-8. To shed fat you've got to step up your game!

My personal favorite Cardio:  

Kickboxing! This is popular with both men and women and has the added benefits of improving power, balance and coordination.  Kickboxing helps work out stresses and frustration, enhances confidence and burns a ton of calories. The moves also target multiple muscle groups, especially the core.  

Create Healthy Habits

Healthy habits are learned in the same way as unhealthy ones - - - through practice.

By creating and implementing healthy habits, you can begin to make and sustain major changes for the rest of your life.  The good news is it’s NEVER too late to make changes, even little changes like learning to slow down and relax can add quality and years to your life. Here are 6 easy suggestions to get you going:

Simple Morning Stretch:

When you rise in the morning, take a few precious moments to slowly and gently stretch out your body. Think about cats and dogs, when they wake from slumber they move and bend and stretch.  This will wake up the muscles and get blood and oxygen flowing throughout your body, better preparing you mentally and physically for the day ahead of you.

Eat a Little Less: 

Use a smaller plate, a smaller fork or spoon, even chopsticks. Prepare a simple table setting and sit down to eat. Chew slowly and take little breaks by putting your utensils down for a few seconds. Enjoy your meal and of course make it healthy. A good rule of thumb is fill your plate with 3/4‘s whole grains, fresh colorful vegetables and fruits, and the rest lean protein.

Drink Plenty of Water:

It doesn’t have to be super-expensive fancy bottled water, in fact I urge you to carry a reusable water container with you to stay hydrated, save a few bucks and do the planet a favor. Add some fresh squeezed lemon or doTerra DoTERRA ESSENTIAL OILS Lemon/grapefruit/lime oil. The citrus will help rid petrochemicals in your system, cleanse and detox. 

Exercise:

However you do it, you need to get your body moving on a regular basis. Incorporate some type of fitness into your day, whether it’s one longer session at your local gym, a class you can attend, a brisk walk on your lunch break, or a fitness dvd.  Take your kids to the playground and play with them, take the dog for a long walk, call a friend and meet up for a power-walk/jog.

If you live an apartment building like me, you can go up and down 2-3 flights of stairs for 20-30 minutes for a great calorie burning cardio workout. Just MOVE...it all counts and it should become one of your top habits!

Do Something for You:

Most of us tend to do, do, do for others in our lives.  We work hard, take care of the home, run errands, and do chores. Be selfish a few times a week and take a few minutes to do something you enjoy! Read a book or magazine, get a manicure or 10 minute massage, go to a movie, or call and catch up with a friend or family member. Nurturing and pampering yourself a bit is good for everyone in your life, because if your happy and feeling good, so is the rest of the gang.

Meditate:

This one can be difficult, yet it’s simple to do.  Taking 5-10 minutes to sit/lie still, calming your body and mind is very healing and rejuvenating. Allow yourself this gift as often as you can. Find a quiet spot, turn off the gadgets, dim the lights, put on some soothing music, light a candle, use some essential oils DoTERRA ESSENTIAL OILS and let your mind and body relax. Lie or sit comfortably, close your eyes and take slow, deep breaths in and out. You deserve a moment of serenity. 

Any of these suggestions above will ease you into healthier habits and when you create healthier habits, you create a healthier life.

Pump Up Your Power Walk!

Get Focused, Get A Plan, Let it Happen

Sometimes we just want it too much. If losing weight is the most important thing to you and all you can think about...care less.  Of course eating health, organic, clean foods, exercising and developing your inner life are truly important, but becoming obsessed with what you weigh, what you need to lose, what you look like, can be a dangerous thing.  It’s a no brainer that you want to work towards your goals of being healthier, trimmer, fitter, happier, but usually the more we focus and obsess on something the bigger the problem becomes.

Believe me, I know it's not easy finding that healthy balance of wanting and desiring something, versus becoming a stalker of your own obsessions.

If you want something too desperately, a relationship, a dream job, squeezing into your favorite jeans, or the winning lottery ticket you might find that this desperation can actually keep the very thing you want, the very thing you desire, out of reach. 

A little of my story:

I had about 50 pounds to lose after each one of my 3 pregnancies. It was overwhelming, taking care of a newborn, a toddler, a home, a dog, and then getting back into the working world. I knew I wanted to lose the weight and I wanted to lose it NOW, but I also was aware that it took me 9 months to gain that weight, and to take it off properly I had to be patient. I developed my plan, started exercising, then relaxed and let it happen. Yes, I was focused, but I had no choice but to live each day in the moment. I didn’t have time to get crazy obsessed. Don’t get me wrong, I kept my eye on the prize, but I didn’t beat myself up or throw in the towel if I wasn’t losing the weight as quickly as I would have liked. And guess what? It happened!  I was steadily dropping the extra pounds, eating better, feeling better and living my life.

One of the best ways to care less about something, is to care more about something else.  Find a new interest or hobby (or resurrect an old one.)  Go out and try something different, put yourself in a new circumstance, get the focus off of your body.

Also, when you’re busy with something you enjoy, you’re less likely to be worrying about what you should and shouldn’t be eating.

Take a class, pottery, writing, belly dancing, etc. Go to a local production of a play, a museum, get together with friends and go for a hike. Get out of your head and gain some knowledge on a new subject. I love people who have many interests - they're inspiring to be around, and that’s because what they have to offer comes from within.

Shift your focus, take a deep breath and care less about what you should look like- work realistically and patiently at eating better, greener, healthier foods, drinking plenty of water, stay away from sugar and processed foods and get moving. Let it happen, be in the moment and it will all fall into place.

Make It Happen Workout

M-I-H  

MAKE IT HAPPEN

WORKOUT

This is one of my simple, go to workouts. That's not to say it isn't intense, but it's very doable and you don't need a gym or any special equipment. I've designed it to be quick, effective and target all the major muscle groups with an added core-blaster. As always, check with your doctor before beginning any new exercise routine, drink plenty of water, take time to warm-up and stretch, take breaks if you need them and stop if you're experiencing any pain or dizziness.

Warm-up/Stretch for about 5 minutes (jog in place, walk, skip rope, etc.)

Complete a MINIMUM of 30 minutes cardio activity. (Biking, jogging, kick-boxing, power-walking, etc.) Put in one minute cardio interval "bursts"---this is how you up the intensity and push yourself harder. Do this every 4-5 minutes to really burn some serious calories and get your heart rate up.

500 Crunches ---- Yes, this sounds daunting but if you break it up into sections of 100 at a time it'll go by in a flash. Change 'em up---traditional, full sit-ups, leg drops, etc.

6 Yinyasas ---- Do this six times in a row, great for upper body, core and your mind! 
a) begin in down dog b) flow through to plank c) lower to chatarunga d) flow through to up dog e) return to down dog. Make sure you inhale and exhale through the moves, and don't rush it!

30 Squats

30 Triceps Dips

30 Alternating Lunges

Take a break, stretch, drink some more water. I'd love to know how you feel after your workout today, what was the hardest part? The best part? Your feedback is important to me! Thanks for taking the time to check out my site.

Healthy Best, Laura McDonald

Building a Home Budget Gym

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5 Fun (and productive) Ways to Burn 200 Calories!

Massage Your Partner

Set the mood, grab some oils (even olive oil will do) and get to work massaging your partner.  You’ll burn calories, create a deeper bond, and you never know what other calorie inducing activity may occur!

Here's my Sex & Exercise book on Kindle: Exercise & Sex

Get Into Your Garden

Gardening is great exercise, burning calories, strengthening and stretching muscles, and it’s great for your brain, too! Weed, hoe, plant, rake, it all adds up to exercise and a more beautiful patch of nature.

Spring Clean

Get the grime off those dirty windows and let the sun shine in! Move the sofa and other heavy furniture and dust underneath. Get outside and wash the car, clean the patio, scrub the deck! Heavy cleaning burns upwards of 200 calories in just 45 minutes!

Turn the Tube Off and Turn the Music On

Shut down the gadgets and fire up your favorite dance songs. Get moving, dance a jig, cut the rug, and burn tons of calories, release stress, and have some fun! The whole family can join in on this one.

Head to the Park with the Kids or Friends

Pack a nice, light lunch, some healthy drinks, a blanket, a football, bad mitten gear, or a frisbee! Run, move, play, have fun while you burn calories in the fresh outdoors. 30 to 45 minutes can burn at least 200 calories!

On the road? No problem! Hotel Workout Video

CLICK HERE:

ON THE ROAD--HOTEL WORKOUT

Ten Each Workout

Ten Each

• Perform each exercise 10 times with as little rest as possible until you complete one full cycle.  

• Take a 2:00 minute break and repeat full cycle 2 more times.

• Always check with you doctor before performing any new exercise routine. Warm up a few minutes before starting, take a break if you need it and always stop if experiencing any pain.  This is an INTENSE routine, and fairly advanced.  Modify wherever needed.

1. Burpees:  Standing, lean over and place both hands on the floor in front of your feet, then hop back on toes, hop feet back up to hands, stand/jump up.  Modified:  Step back one leg at a time, and forward one leg at a time.
2. Squat Jumps:  Squat and jump!
3. Push-Ups:  On toes or on knees.
4. Toe-Touch Sit Ups:  Lie on floor, legs extended, roll up touch toes, roll back down.
5. Triceps Dips:  Sit on edge of bench or coffee table, place palms close to your sides, fingers pointed forward and dip down and up (keep chest lifted and shoulders down)
6. Plank Jacks:  Assume forearm plank position, on toes, jack in and out.
7. Tuck Jumps:  Standing, squat down a bit and jump up, tucking knees up towards your chest and slap thighs. Land lightly back on the floor.
8. Split Lunges:  Assume stationary lunge position, explode and switch legs.  Modified: Step back and lunge one leg at a time, alternating.
9. Leg Drops:  On back, place hands under butt and extend legs up to ceiling, lower as close to floor as possible then raise back up. 
10. Down Dog to Up Dog:  Assume down dog position, take a few deep breaths then flow through to up dog, engage abs move back to down dog.

My Afternoon Of Yoga

I was excited when I woke up this morning because I knew I could finally get to one of my favorite yoga classes taught by one of my favorite teachers, Nancy Hsu.

I first took one of her classes about a year ago, and between my busy schedule and Nancy’s schedule teaching all over Manhattan, it’s rare when our stars align and I can get to this particular vinyasa class.  Nancy only teaches a handful of classes at my local gym, so it’s always a treat!

Brief History of Yoga:  Yoga originated from India over five thousand years ago. Yoga is probably the oldest defined practice of self development. The Indian sage Pantajali, in his Yoga sutras, defines yoga as the control of activities of ones minds. Yoga is founded on the belief of the progress of self awareness. It is also the connection of mind, body and soul.  Yoga shows us that we are multi-layered beings – with interconnected physical, mental, emotional and spiritual dimensions.

It’s Good For You:  Most of the health benefits of yoga, especially in the beginning, are experienced at the physical level.  You can start practicing yoga at any age, and at virtually any fitness level.  

Just a few Health Benefits:

• Boosts immune system
• Improves circulation
• Helps normalize blood pressure and improves cardiovascular efficiency
• Improves digestion and excretory functions
• Increased energy levels
• Relieves muscle tension 
• Improves flexibility
• Promotes relaxation and healthy sleep
• Strengthens and tones the nervous system
• Increases physical strength and stamina
• Yoga benefits spinal health and improves posture
• Strengthens, lubricates and rehabilitates the joints, improving function and range of motion
• Many postures massage the internal organs, stimulate the glands and enhance endocrine functions
• Improves skin tone and complexion
• Increases lung capacity and Improves breathing
• Provides great conditioning for weight loss

What do I love about yoga?    In a nutshell, it makes me feel good! Yoga calms me, centers me, and helps me connect my mind with my body. I also find yoga can be an awesome workout.  I’m not getting any younger and yet I have gained more flexibility over the last few years by practicing yoga.

20 Minute TOTAL Workout

This routine is broken into “one minute” segments you can do anywhere.

All you need is a watch/timer, water. Pace yourself and keep good form. Perform each exercise for a minute, stay hydrated and take short breaks/stretch if/when needed. Add on extra 10-30 minutes 

cardio of your choice for extra calorie burn.

1. Jog in place 
2. “Pretend” jump rope 
3. Jumping Jacks
4. STRETCH (take your time, stretch out your muscles, this should feel good.)
5. Push-ups (military or on knees)
6. Abs (any style you like, just engage abs and breathe)
7. Squats
8. Triceps dips (edge of coffee table, chair, bench)
9. Run in place/jog/high knees
10. Alternating Lunges
11. Jumping Jacks
12. Push-ups
13. Abs
14. Squats
15. Triceps dips
16. Run/jog/high knees
17. Alternating Lunges
18. Jumping Jacks
19. “Pretend” Jump Rope
20. Cool down/stretch

Anywhere Workout

It’s not about WHERE you work out, but HOW you work out.

Good for you if you belong to a fancy gym, a decent gym, or have some dusty weights under your bed.  But, whatever you have or don’t have doesn’t really matter, what matters is that you get off your butt and MOVE.

This routine is simple, kicks-ass, burns calories, strengthens major muscles groups and will pump up endorphins so you’ll feel energized all day. You’ll also boost your metabolism so your inner fire will be cooking that body fat as fuel for 24 hours!

Don’t be a wuss--sweating, grunting and groaning are allowed!

Make sure you hydrate, and always check with your doctor before beginning any new routine.

Note:   No fancy workout wear required--whatever is comfortable. A clock or timer is helpful, otherwise you can count one potato, two potato up to 60.)

Important:  Good sneakers and a supportive sports bra (or jock thingy if you’re a dude.)

This workout should take about 30-40 minutes total. You can adjust duration by how many times you repeat sequences. If you don’t have much time, blast through it once and do another round later on.

WARM-UP FOR 5-10 Minutes:  (walk, power walk, march in place, skip, jog, shadow box, jump rope, bike, etc.)

STRETCH:  Take a few moments to stretch out your muscles. This should feel good after your warm-up.

Aim to repeat both Strength and Cardio sections at least 3 times for maximum butt-kicking benefits.

STRENGTH SECTION:

15 Push-ups:   (Military style on toes, easier style on knees, or use the back of a bench, sofa, kitchen counter, etc.--keep your hips down and keep your core tight.)

15 Squats:    (Nice and slow up and down, engage your glutes, keep your head up and chest lifted.)

1 Minute Forearm Plank:  (On forearms, elbows under shoulders, on toes, body in one long straight line, suck in those abs and breath.)

20 Triceps Dips:  (On the edge of a bench, coffee table, side of the tub, etc.)

20 Walking Lunges:  (If you don’t have the space, 20 stationary lunges each leg.)

100 Crunches:  (Get creative, challenge yourself, tighten those abs!)

1 Minute Wall Sit:  (Back against a wall, slide down until your thighs are parallel to the floor, knees over your ankles...hold it and breath.)

***6 One Minute Cardio Intervals:  (Go for performing these intervals back to back---don’t even stop the clock unless you really need a quick break.)

1st Minute:  Jumping Jacks (Modify if needed by jacking one leg to the side, then the other.)

2nd Minute:  Shadow Jabs (Stand with knees soft, hips tucked in and alternate punches across your body, make sure you don’t snap out your elbow. Think Ali!)

3rd Minute:   Alternating Front Kicks (Just like it sounds, right leg kick forward, left leg kick forward, don’t snap out the knees, keep your core tight and kick like a Rockette!)

4th Minute:  Hoops (Pretend you're on the court, reach behind you to take the ball, run up a few steps, jump and dunk your ball, alternate grabbing the ball from the other side from time to time.)

5th Minute:  Axe Chops  (Grab your “AXE”, raise it over your head and chop that piece of wood towards the outside of your right ankle, then raise it up again and chop to the left. Engage your core as you chop up and down.)

6th Minute:   180 degree Hop Squat  (Soften knees, squat down a bit then hop to the right 180 degrees landing in a soft squat, hop back to start, do this 30 seconds to the right, then 30 seconds to the left. Keep those knees soft, land light, keep your head up and chest lifted.)

Repeat the above Strength and Cardio Intervals 2 more times for a great workout!

Remember to always take a break if you need it and stop if you’re experiencing any pain. LISTEN to your body. Learn to know when you’re pushing yourself or need to slow down. Stay hydrated and have fun!

Central Park Workout

Central Park Workout

Looking for a quick, effective total body workout today? Here it is!

       Warm-Up/Stretch 5-10 minutes

1.   30 Jacks
2.   15 Push-Ups
3.   30 High Knees
4.   15 Squats
5.   20 Alternate Kick-Backs/Donkey Kicks
6.   15 Triceps Dips
7.   15 Lunges Each Leg
8.   20 Biceps With Bands/Weights
9.   1 Minute Wall Sit/Squat Hold
10.   50 Crunches
11.   1 Minute Plank
12.   3 sets 8 Each Leg Side Wall Taps/Leg Lifts.

Cardio Burst--jog, jump rope, shadow box, etc. 2 minutes

Repeat Above Sequence 1-2 more times, ebay

Gardening is Good Exercise!

Turn Your Garden Into a Natural Gym-Gardening is Good Exercise!

Gardening is fabulous exercise because it incorporates many of the components of a moderate to intense fitness routine, such as stretching, repetition moves and even the resistance principles similar to lifting weights. As you cultivate your garden you’re also reducing stress, lowering blood pressure and cholesterol and burning calories.
You’ll also be improving your balance and flexibility, keeping your mind sharp, increasing your energy, stamina and strengthening your heart---overall improving your quality of life!

A person who weighs about 150 pounds and spends at least 30 minutes a day performing moderate to intense gardening can burn 150-200 calories. Of course this isn’t just standing there watering the flowers, but weeding, digging, hoeing, raking, etc. As you garden many different muscle groups are being used. Squatting, bending and lifting works your glutes, hamstrings, thighs, core and back muscles. Lifting and reaching, pushing and pulling works your upper body, some lower body muscle groups and your mid-section. Being outdoors preparing the soil, weeding and planting in your garden help you achieve a meditative state which is good for the brain, helps sharpen memory and relaxes the mind while you forget about the normal stresses and anxiety of everyday life.

Gardening Exercise Tips:

• Begin with a simple warm up exercise (stroll around your garden a few times.)
• Stretch a few minutes and take breaks to stretch between heavy gardening tasks.
• Focus on breathing deeply and make sure you don’t hold your breath during strenuous activities.
• Alternate limbs (ex: when raking put your left foot forward and use left hand on the lower part of the handle, switch foot/hand periodically.)
• When lifting bend your knees and keep your back straight.
• Vary your gardening duties, don’t overdo any specific task.
• Listen to your body, avoid any activity that is painful.
• Take breaks whenever needed and stay hydrated.
• Aim for at least 30 minutes of gardening in the beginning. This can be broken up into smaller 10 or 15 minute sessions.
• Take some time to smell the roses!

Typical Calories Burned During 30 Minutes of Gardening:
(based on 150 pound person)

• Mowing the lawn with a push-mower --250
• Planting trees--200
• Weeding--200
• Watering the lawn--70
• Raking --165
• Clearing land--235
• Bagging leaves--170
• Chopping wood--275
• Digging, tilling--220

And by comparison:
*Watching TV--35
*Sleeping--36