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.  

Become The Healthiest Person You Know!

Are you ready to ROCK your world and CHANGE your life? I can honestly tell you IIN has changed mine (and the life of my family) in so many positive ways, I feel SO good and want to share this with you! Whether you're interested in taking this course to create or expand a business, or to dig deeper into what really makes you happy and healthy, why not join me on my journey! 

The course is organized and laid out so well and completely mobile. Even with my busy life I have found I look forward to making the time to listen and learn from fascinating speakers and motivators in the blooming Holistic field. 
This is so much more than FOOD--It's about how we LIVE our best, heatlhiest, happiest life and how THAT is the connection for curing many aches and pains, weight gain and the fog you may be walking in. FIND your passion, your energy, your healthiest life EVER! You will not regret going on this journey. It is worth EVERY dime and then some. PLEASE message me here if you have any questions.

See what YOU can gain personally and professionally with an Integrative Nutrition education.

CLICK BELOW FOR MORE INFO:

 

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.

10 Simple And Free Ways To Make More Of Your Day

If your life is anything like mine, you're crazy busy. Stress and anxiety have a way of paralyzing us. Sometimes taking a few moments to enjoy your day, doing something for YOU can actually help you be more productive in the long run. So go ahead, take a little time for you. Here are 10 simple and free ways you can make more out of your day and show yourself  (and others) a little love.

1. Spend a few moments of quiet gratitude in the morning before you plug into your day
2. Turn off the gadgets and curl up with a good book
3. Smile at the lady down the street that always has a frown 
4. Do something physical
5. Look up and absorb the brilliant colors in the sky
6. Lie on the ground, close your eyes and listen to the sounds around you
7. Eat clean and drink plenty of herbal teas and water
8. Call someone you’ve been meaning to see and make that date to get together
9. Write a love note to yourself or your partner
10. Light a candle and pamper yourself while you relax in a long hot bath 

There is only one today. Make the most of it and take care of you.

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

Visit msnbc.com for breaking news, world news, and news about the economy

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

Why Does My Weight Fluctuate?

I was asked this question a few weeks ago by a follower and friend on the 7 DAY SLIM DOWN plan.

Marianne asked:  

“Why does my weight fluctuate so much? I seem to go up and down 2 or 3 pounds a week. I know fluctuating is sort of normal, but it seems to be happening to me more frequently.”

Well, let me tell you, Marianne, the number on the scale can change from day to day and even hour to hour for many reasons that have nothing to do with losing or gaining body fat.

Your weight can go up:

• After eating or drinking --- because you just added the weight of the food and liquids to your body.

• Salt, salt, salt! --- after eating foods high in sodium our bodies retain more water.

• Bloated or constipated.

• Changes in hormone levels.

• Just before your period.

• Sometimes your digestive system takes longer to process floods, fluids and the sodium you consume, in some cases causing your weight to fluctuate up to 5 lbs!

• Using two different scales, or different floor surfaces under the scale.

Your weight can go down:

• After exercise because your body losses water when you sweat.

• If you’re sick and dehydrated (not the best way to lose weight.)

• After a big bowel movement.

• After restricting carbohydrates because your body loses fluids (this is usually just temporary and way super restrictive diets aren’t the best way to lose weight.)

The main thing to realize is weight fluctuations are normal, so don’t get hung up on it!

Here’s what you can do:

• Weigh yourself once a week.

• Weigh the same day, same time every week.

• Weigh in the morning, naked, after going to the bathroom and before you eat or drink anything.

• Cut back on the salt.

• Stay away from soda and diet sodas.

• Drink lots of water and green tea.

• Eat only whole grain carbs.

• Keep up your food and fitness plans!

Check out my plan!   7 DAY SLIM DOWN

I’ve got all the tools laid out for you---

• Healthy food plan
• Menus
• Healthy shopping list
• Recipes
• Exercise routines
• Tips 
• Videos
• Support
• Motivation

We even have an exclusive FaceBook Group 7 DAY SLIM DOWN FACEBOOK just waiting for you to join so you’ll have a place to get some love, guidance, feedback, support and take this journey with a like-minded community.

Come join us!

Laura McDonald’s mission is to help women and men of any age create a healthier lifestyle.

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

Fitness After 40! My Favorite Place--The Beach!

My daughter just got the film developed on a couple of disposable cameras she took to camp the last few years.  It's so rare to see and hold an actual photograph these days! (We've vowed to take more "real" pictures and have them developed.)
Anyway, mixed in with the camp photos were a few others...This is one of them.  Even my daughter said, "looking good, mom."
And it just re-enforces my philosophy:
You can be fit after 40!   Of course I see things I don't like, things I'd like to look different on my body, but this is what a women over 40, after 3 pregnancies (gaining lots of weight!) really looks like if you make fitness and healthy nutrition a part of your lifestyle.  I don't go super crazy working out, and honestly the most important joy of working out for me is how it makes me feel...empowered, strong, more confident, and I love the endorphin rush. I eat well, but I have my sweets now and then and treat myself to my biggest weakness once in a while...french fries.
The moral here is don't give up.  Sure our bodies change, time marches forward and gravity pulls us down---but if you embrace who you are, and if you stay physically active and eat healthy, life can just keep getting better.

5 Simple Stress Busters

5 Simple Stress Busters:

Tackle stress head on! Learning to manage stress better will help you live a healthier and happier life; feel younger and have more energy; enjoy your job, family and friends more; and focus your attention on the things in your life that are truly important.

1. Get moving. This is a no brainer but you have to do it! Regular exercise is one of the best ways to manage stress, lose weight, elevate your mood and feel good. Walking is a great way to get started. If you’re exercising now boost up your routine and challenge yourself for even more stress busting benefits!

2. Clean up your plate. Eat healthier, fresher, cleaner food. Just making a few simple adjustments can make all the difference in how you feel throughout the
day. Eat less packaged foods and more fresh foods and cut down the sugar. This will give you more energy, help regulate your mood and you’ll feel lighter!

3. Get more restful sleep. Good sleep is key to helping reduce stress. Proper sleep can boost your cognition and memory. A nice slumber also helps reduce hormones that cause us to retain belly fat and bad or insufficient sleep can make you cranky and want to overeat!

4. Create balance. Is your day is jammed packed with errands, chores, work, and no downtime? Take a few minutes to examine your daily routine and modify it for better stress control. Making time to do something you enjoy can help you relax!

5. Chill out. Meditation, deep breathing, guided imagery and yoga are all relaxation techniques that encourage you to relax and decrease stress levels. Once you've learned these techniques you can do them on your own at any time throughout your day.

Have a Healthy day,

Laura