Healthy Living

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THE COFFEE BREAT WORKOUT

As a personal trainer I’ve always felt a little inadequate. The reason being is that I don’t like to exercise a whole lot. Many trainers work out with their clients and then do their own 5 hour routine. Believe me, in a lot of cases I’m not exaggerating. I’m happy with the way my body looks when I work out 3-4 times a week. I would love to look like a female body builder, however I am not willing to spend the time that it takes to achieve that look. We are all very different, we have different responsibilities in life, we all have out likes and dislikes, hence different workouts for different people.

As a mom of three boys, ages 16, 10, and 4, each childs needs are very different from the other. I have truly accepted the fact that my family needs me to be available as much as I want to be available for them. However, getting my toning exercises in 3 times a week is almost as important to me as watching Nate play racquetball, Zachary’s karate class or Jeremy’s t-ball game.

I am very busy and quite active, therefore, cardio is not a big concern for me. However, it is for some of my clients so I recommend parking in the farthest parking spot at the grocery store or mall, taking the stairs instead of the elevator, dancing to your favorite music while you’re cleaning your house or cooking dinner. Beware, your family will think you’ve lost it. In all seriousness and most importantly, I recommend you enjoy whatever it is you are doing.

Ask yourself the following questions. Be realistic and honest. If you’re not, you will only set yourself up for failure. Don’t make this another exercise program that won’t work. There are no right and wrong answers here. Only YOUR answers.

1. When I think of exercising 3 times a week it:
a) makes me nauseous
b) doesn’t sound too bad
c) can hardly wait to get started.

2. How much time can I afford or can I realistically fit in during a week?
How many times a week _______
Approximate duration _______

3. What exercise equipment do I already have to work with?

4. What sports do I like to do, or what are hobbies I’ve had in the past that I’ve given up?

5. I’m looking to make healthy changes in my life because I want to
a) look drop dead gorgeous
b) get rid of 10-20 lbs and tone up
c) be healthy on the inside, I don’t care what I look like on the outside, just as long as I’ve got a healthy ticker.

It is imperative that you answer these questions honestly in order to begin an exercise program and be successful at it. There’s no sense saying that you’re going to do a 1 hour step class 5 times a week when you have four children, work full time and have a husband who works shifts. Remember we don’t want to set ourselves up for failure.

The following exercises can be done in 10-15 minutes. I have found that these exercises target the most muscle groups while taking the least amount of time.

Modified Push-up -
On your hands and knees.
Hands under shoulders, fingers facing forward.
Buttocks in air, pelvis tucked.
Lower chest toward floor, come back up.


To work triceps, same procedure excepts hands a little closer to each other.
Always keep elbows bent slightly.
12 repititions.


Elbow to knee Ab Crunch -
Lie with one knee bent and one leg straight out, knee slightly bent, leg slightly off the floor.
Hands behind head, raise shoulders off the floor.
Right elbow and left knee meet over stomach.
Return to starting position.
12 repititions each side.


Squat -
Standing, feet hip width apart, knees bent, leaning upper body forward.
Lower yourself, legs supporting weight.
Do not allow knees to over extend toes.
Back to starting position, always keeping knees slightly bent when in standing position.
12 repititions.

Stretch between repititions to eventually reach a total of 100 repititions of each exercise.

I call this “The Coffee Break Workout”. You can do these toning exercises during your first coffee break without working up too much of a sweat but I personally do them while my coffee is brewing in the morning. When my coffee is done, my toning exercises are done too. Once my coffee is ready, I enjoy a cup of coffee and a quiet time.

Please keep in mind that when doing any type of new exercise;

✓ Consult you Doctor

✓ Keep knees and elbows slightly bent at all times to avoid injury to your joints

✓stretch in between sets

✓ most importantly again, ENJOY!

It is my opinion that most take exercise far too seriously. Look at exercise as a privilege. Be thankful you have the body parts to tone. Don’t feel deprived because of what you can’t eat, instead ENJOY what you can. Start that hobby or sport that you’ve been longing to take up. Take your mind off of eating by doing something you enjoy.

I do not believe in diets. The following are healthy eating tips that I recommend to all my clients and that I have been quite faithful with over the past 10-12 years. Be fairly strict with yourself when you’re home or at work, but if you do have the opportunity to go out for dinner, again ENJOY. Don’t deprive yourself the pleasure of being out for the evening.


TIPS FOR WEIGHT LOSS (HEALTHY EATING HABITS)

1. Incorporate whole grains, vegetables into meals, trying to eat smaller portions of meat.

2. Switch to 1% or skim milk.

3. Drink plenty of water.

4. At mealtime, stop eating as soon as you feel full.

5. Incorporate fruit or vegetables for a snack between meals and after supper.



TIPS FOR TONING
1. Concentrate (focus) on specific muscle you are working.

2. If feeling fatigued, mix stretches in with exercises.

3. Inter-mingling exercises is also a good way to avoid fatigue. ie: do one set of bicep work on both arms, then switch to a leg workout, then back to bicep work.

4. If knees or elbows are popping, reposition yourself.

5. If it hurts, don’t do it.

6. Remember your breathing.

7. ENJOY!!

By eating in this manner, you will re-adjust the amount of food your body is satisfied with in one sitting. This is the easiest way to change your eating habits however, it does come with its challenges. Give yourself three months to get used to it. You’ll soon find that the desire to eat between meals and after supper decreases tremendously. I began eating this way twelve years ago. My downfall was a huge bowl of BBQ chips and a big glass of milk every evening after supper. I started eating this way around Christmas time 12 years ago. It took about 8 clemitine oranges to remotely satisfy me as my bowl of chips and my milk once did. But I stuck with it. My 8 clemintines went to 6 clemintines every evening, down to 4, down to 2, down to not feeling the desire to eat at all in the evenings. Now, 12 years later, eating after dinner is not a problem for me, sometimes I have a snack, sometimes I don’t and my afternoon snack is still non existant. By toning my muscles on a regular basis, I have increased my metabolism to the point where I am burning calories even while I am sitting and sleeping.


My hope for you is to ENJOY this life you’ve been given. Focus more on life and fit in “The Coffee Break Workout” and my healthy living tips. Just remember, don’t take them too seriously, ENJOY.

I would love to hear from you if you have any questions and of coarse I want to hear about your results. Check out my website at http://www.yakattack.myeweb.net/ to find out more about me and to ask me any question.

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