Makeover in Minutes Monday

It is a picture perfect Monday following a picture perfect weekend here in New Jersey.  I just took a very brief walk and held up face up to the sun to let it warm me, listened to the birds sing and let myself breath in the moment... ahhh... a micro vacation.  Beautiful!

In between the tornado of activities that is my life lately, I am battling to become more mindful, more intentional and more successful in completing tasks towards my goals.  It really is a fight sometimes, isn't it? 

Even as a personal trainer and health/wellness coach, I struggle to fit in exercise when so many of my activities cram in to fill the gaps.  I know how hard it is and I empathize with you, my wild woman sisters.  When?  When can I fit in an hour of exercise????!??  

Well, sometimes you have to plant seeds of exercise throughout your day.  After a bathroom break I will do 25 pushups against the sink.  Keep weights by your desk, or a kettlebell, and do some lifts on a break, or swings.  Get up and walk around the building/house.  Run in place for five minutes.  Naturally you want to schedule in serious workouts on your calendar and keep those appointments with yourself sacred and untouchable.  But let's face it - there will be times when kids demand your schedule, work requires overtime, or you simply cannot get up early on a given morning.  It happens.  So while I'm not saying design loopholes for excuses not to exercise, I am saying plant those little seeds of of success so you can still exercise in spite of obstacles that come your way.  

Today I found on Pinterest I found a very good quick AB series that you can do in 10 minutes.  You can do ANYTHING for 10 minutes (okay... maybe not hold your breath or stand on hot coals...but seriously) and here's a sweet little series of moves to get that core tight.  

As always, check with your doctor first before starting ANY exercise program and do at your own risk.  The only one I don't personally recommend on this routine is the 20 leg raises, as that can put undue stress on your lower back and the way they show it there is no support for your neck - refrain from this exercise!  I would also put my hands behind me to stabilize myself on the flutter kicks.  Additionally, on the crunches, keep your elbows behind your line of peripheral vision and look straight up at the ceilNever do any exercise that causes you pain.  If you can't do all of these in one set, then do one here, one there during the course of your day.  Use common sense, do what you can, slowly, when you can - no competition.  

Start your week off right - be mindful, be intentional... plant those seeds and before long your body will blossom with health!  And speaking of daily things to do for your health, I am LOVIN' my shakes by Shakeology and HIGHLY recommend them for the best "meal" of your day.  For more info go to: www.shakeology.com/coachlindabush.  Lose weight, feel great, and delish to boot!   

Blessings,

Coach Linda Bush

Mix It Up, Manage It and Make It Happen Monday

Found on theberry.com and posted on Pinterest

It’s Monday.  I’m tired.  I can’t afford a gym membership.  It’s rainy.  I don’t have the time.  I don’t have equipment at home.  It’s too hard and complicated.  Groan.  Whimper. Drone on.

Okay,  are we done of the excuses?  Any more reasons you'd like to argue for staying out of shape and unhealthy and unhappy?  I didn't think so.

Get off your justifications/defenses and go sweat.  NOW!!!  You can find SOMETHING in one of these fantastic workout diagrams that I found on buzzfeed: 

http://www.buzzfeed.com/peggy/fitness-diagrams-that-make-g?sub=2278573_1234125

It’s time to quit complaining and moaning and groaning and make excuses – take that time and energy and turn it into something positive that you can be proud of when you look in the mirror a month from now and when you begin to feel more energy and healthier than you have in a long time.

Remember – you are a wild woman, and wild women get it done. 

It’s that simple… and that hard…

Blessings,

Coach Linda Bush

Found on Pinterest - via backonpointe.tumbler.com

Wild Woman Wednesday

Welcome to our very first Wild Woman Wednesday of 2014!  So far this week we've been investigating ways to get organized this year.  We've looked at journaling, then at general household organizing tips. Today we tackle the big ticket items in 2014 - eating more healthfully, exercising and creating a budget.  A real tripleooza of topics!  I actually found a great article over at Better Homes and Gardens by Jen Jones encompassing all three, so here is the link:  http://www.bhg.com/blogs/better-homes-and-gardens-style-blog/author/jjones/


As we review all of these tips this week, I do want you to remember one key phrase:  BABY STEPS!  80% of all resolutions go down the drain, often because we decide we need to do them all NOW and see IMMEDIATE RESULTS.  Not true.  Begin in one little area... just take a deep breath, set your time for 15 minutes, and start.  That's it... just start.  But do it consistently day after day.

For example, today is Wednesday.  How about you walk for 15 minutes, add two veggies to your meal today and eliminate one carb, and try not to spend any unplanned money for the whole day!  Just for today... give it a try... and you are on your way!  Simple, isn't it?  Then maybe tomorrow you'll take the stairs instead of the elevator, bring your lunch to work, and figure out how to save a few dollars for the rest of the week (like bringing lunch instead of eating out).  Boom - again you have succeeded, and now you're building healthy habits.  Like I said, baby steps...

Go wild and enjoy!

Blessings,
Coach Linda

Foam Rolling Friday

Releasing the glutes on a foam roller

What is foam rolling?  As one writer in the Perform Better link below said, “It’s the poor man’s massage therapy.”  A foam roller is generally a 36-inch long cylindrical piece of foam tubing that is used with your body weight to apply pressure to soft tissues/muscles, not unlike accupressure.  It’s called self-myofascial release “self-massage”.  I tell my clients it’s ironing out your muscles!

I was introduced to foam roller by my own personal trainer about five years ago, and having been using it ever since.  I am a self-taught student of trigger point therapy, massage and myofacial release, which is essentially the soft tissue therapy for the treatment of skeletal muscle immobility and pain.  I have found it to be very beneficial to myself and clients in easing muscle tightness, ridding knots and helping my flexibility. 

As always, I am NOT a physician and you need to ALWAYS check with your doctor before starting any kind of physical/exercise routine!!

Below are some wonderful articles that explain foam rolling and provide methods of usage, including videos.  Exercise (and release) your rolling muscles today, and have a great weekend!

Blessings,

Coach Linda

Read these articles!!!

http://www.huffingtonpost.com/2013/11/06/foam-rolling-exercises-rules_n_4213279.html?ref=topbar

http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&pagename=225

http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

http://www.strengthcoach.com/public/1303.cfm

http://www.artofmanliness.com/2013/06/13/trigger-point-release/

http://www.active.com/running/articles/10-self-myofascial-release-exercises-for-runners

Margin Monday

Time flies if you're having fun or not - learn to build in margin!!

Here we are at the last of our July series of learning more about adding time and balance to our lives.  Yes, this month has flown by and we’re almost in August!!!  How has it been going for you thus far?  Have you begun to implement little seeds of time-planting into your daily life? 

Today we’re going to look at adding exercise time into your life.  As much as we’d all love to have the luxury of spending time at the gym (and as a personal trainer and Pilates Reformer instructor I’m the first to recommend gym time to get your body in shape), sometimes you just can’t get there.  Now… let me preface that by saying that is NOT those lame excuse reasons for not going – I’m tired, it’s raining, it’s a day ending in a Y… I actually (promise, this is true) had a client once not show because her son’s pet hamster died, and her son was 17.  Sorry, that one just didn’t cut the mustard.  

But there are legit reasons on occasion when you just can’t get there – sick child, last minute work, car issues, major league storms (and I do mean major, not a little rain or snow),etc.  Today I’m going to give you an abs exercise that can be done anytime, anywhere… so it will eliminate the guilt for not working out, while eliminating the excuse of not working out – this only takes a few minutes. 

I found this from a Men’s Health email, and while it’s demonstrated by a guy, it’s certainly very applicable to us as well.  As always, consult with your doctor before doing any exercise program.  It’s called a Lateral Wall Run, and if done properly (watch the video closely and listen carefully), its one exercise that I’m going to be adding to my own repertoire. 

http://www.thepostgame.com/blog/training-day/201307/secret-peak-performance

In addition to this, when you practice Pilates you can always do a few of those exercises at home when you can’t get to the gym.  There’s no reason you can’t run up and down your stairs, do some pushups, planks and stretches at home.  While you won’t have the advantages and benefits of being with your trainer or in a group session, you still can keep your routine on target.  And by planting these little exercise “seeds” throughout your day, along with the standard things like parking at a distance in the lot, taking stairs instead of the elevator, walking at lunchtime, etc. you will begin to see and feel the results.  

We reap what we sow in all areas of life, so… sow seeds of balance and exercise for a healthier, calmer and more balanced life. Work those determination and stick-to-it exercise seeds today, wild women!

Blessings,

Coach Linda

linda@coachlindabush.com

609-331-9833

Are you struggling with finding time to go after those goals and dreams you want?  Life coaching can help! Why not target August as the month you will begin - contact me now via phone, email or text and let's start getting you on track TODAY!  

For such a time as this...

Marvelous Mamas Monday

There are soooooo many things we wild women enjoy doing, have done and really want to do.  I obviously am into exercise – it would be a fairly silly thing for me to be a certified personal trainer, Pilates and Pilates Reformer instructor, kettlebells and TRX instructor if I didn’t like exercise!!!  That would be seriously painful.  I also love to cook, and would love to be more organized.

Today I’d like to combine those three passions by introducing you to two terrific sites I just discovered: 

www.peak313.com – this is a great site by Clare, who is a fitness enthusiast and instructor.  She has some great gym workouts and I highly recommend her site and blog!  (She also is listing a yummy Chocolate Almond Butter Popsicle recipe).  She will get you movin’ and a-groovin’, gals! 

When you’re done checking this site out, go to

www.ovenloveblog.com, specifically over to “Adventures in Freezer Cooking” (click the name to link over).  She’s got a bunch of recipes for freezer cooking.  I’ve always thought it would be cool (yes, pun intended) to take a Saturday to make batches and batches of food that could be prepared/frozen for future use.  The concept appeals to me because in the long run, think of the time you would save on those harried evenings when you’re too tired to plan and cook a meal.  It’s right there in your freezer.  You could even make it a fun day with a girlfriend or two – the more the merrier.  Who’s got the biggest kitchen?  Well, gather there and whip up some of these recipes together – now you’ve had a great day with the girls and meals for a couple of weeks.  Gotta love it!

Thank you to these two marvelous mamas for their blog sites and postings.  And wild women, please be sure to email me at linda@coachlindabush.com with suggestions for other websites and blogs that you enjoy – share with the group!

Enjoy this first day of a fabulous new week, my friends!

Blessings,

Coach Linda

Tushy Toning Tuesday

Summer is almost here – it officially arrives this Friday, June 21^st.  

Are all your winter and spring troubles behind you?  And what I mean by that is, when you are facing away from the mirror and turn around and look back, are you discovering that the assets you grew weren’t the financial ones?  

Well don’t fret – we all have trouble spots, and I have a great site that will help you get your rear in gear in more ways than one as you go into your summer with a better bum!  www.fitsugar.com has a terrific tushy workout called “Booty and the Beach: 17 Glute Exercises for Toning Your Backside” (click HERE).  I love the Booty and the Beach phrase, makes me smile!  

Anyway,  what’s great is that the majority of the exercises require no equipment at all – but of course that means you have ZERO (that’s a big fat 0 my dears) excuses not to begin working on that darling derrière!  There’s a great variety of exercises as well.

Start incorporating 5-10 minutes of booty-bustin’ moves each day, and before you know it you’ll have a smooth, round gravity-defying backside so good-lookin’ you may never sit down again! 

So get up off that dupa, dearie, and get those glam glutes going!!!

Blessings,

Coach Linda

Wild Woman Wednesday

Wild women work out!

We find ways to plug “fitness moments” into our days and weeks. We make time for a workout because we’re worth it – and the best way to show your love to family and friends is to TAKE CARE OF YOU!

It’s NOT selfish or sinful to prioritize your health. Face it – if you’re sick, how can you possibility be the best mother, sister, wife, friend, etc.? We all get yanked in a gazillion directions all day long and wear many different hats, but if you’re out of physical commission, you can’t do any of those things or meet any of those commitments.

On prevention.com today I found a very interesting article on “Love Your Lower Body!” which focuses on your belly, thighs and butt. What’s different about this workout plan is that these ballet-inspired moves use only one piece of equipment – any wall in your home!!! There are only five exercises, which can be done quickly anytime – so there goes your excuses right out the window.

Here’s the link: http://www.prevention.com/fitness/strength-training/no-squats-belly-butt-thighs-workout#ixzz22x71qytV

So today, exercise your determination – laser focus on making the commitment TODAY (did I mention TODAY, NOW, AUGUST 8th) to begin moving with this or some other form of exercise program. Get up off your butt and work it out. As always, check with your doctor first!

Blessings,

Coach Linda

www.coachlindabush.com

What are you doing still sitting there reading??? Start movin' & grooving' that thang, sistah!!!!

300 in Thirty Tuesday

Got thirty minutes? Want to burn 300 calories? Got your attention, didn’t I?

Today’s exercise is getting up and moving for 30 minutes. Did you know that one pound equals 3,500 calories? So if you can eliminate 500 calories a day (between burning calories and eating a bit less) in one week math says you can lose one pound. Now please note, I did NOT say eliminate 500 calories from your food intake – that’s not healthy. But let’s say you eliminate 200 calories out of your intake today, then burn 300 calories in 30 minutes, well, there you have it! You’re on your way to losing a pound this week, slow and safe and healthy. What equates 200 calories? Let’s see – half a sesame seed bagel (no butter or cream cheese), half a blueberry muffin, half a fast food cheeseburger, four slices of flax bread, 2 containers of low-fat yogurt, 2 glasses of non-diet soda, two tablespoons of peanut butter, one glazed donut, one Snickers candy bar, 1.4 oz. of Doritos, 1.3 oz. of potato chips, 8 Hershey kisses, 6 slices bacon, 2 oz. cheese, ½ serving of carrot cake, one soft pretzel, one toaster pastry. These are just a few, but you see how little things can add up. So forgo that ½ plain bagel, and you’ve hit the mark for today.

Now, getting back to exercise – on About.com, I found an article by Paige Waehner (certified personal trainer through the American Council on Exercise) about losing 300 calories in 30 minutes, and that’s where I’m getting today’s information. Here are some of her recommendations. Note –you do any of these exercises at your own risk and should ALWAYS check with your physician first before beginning any exercise plan.

For each exercise, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

•Level 1: I'm watching TV and eating bon bons
•Level 2: I'm comfortable and could maintain this pace all day long
•Level 3: I'm still comfortable, but am breathing a bit harder
•Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
•Level 5: I'm just above comfortable, am sweating more and can still talk easily
•Level 6: I can still talk, but am slightly breathless
•Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
•Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
•Level 9: I am probably going to die
•Level 10: I am dead

Use this calorie calculator to determine how many calories you're burning. End with a cool down and stretch.

Treadmill
•Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE) =Level 5 (see Perceived Exertion Scale).
•1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
•1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
•3 Minutes: Walk or jog at a steady pace. PE=5
•Repeat entire cycle for 30 or more minutes
•Approximate calories burned: 320 (based on 140-lb person)

Elliptical Trainer
•Using manual program, enter workout time as 30 minutes and choose appropriate level
•6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
•2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
•If you don't have ramps, set your resistance at the highest level you can manage for 30 seconds
•2 Minutes: Lower ramps and resistance to comfortable level. PE=5
•If you don't have ramps, lower your resistance until you're at a comfortable level.
•6 minutes: Set ramps/resistance to medium and go backwards. PE=5-6
•Repeat entire cycle for remaining time
•Calories Burned: 250-300 (based on 140-lb person)

Bike
•Using the manual program, enter your workout time as 30 minutes and choose appropriate level
•5 Minutes: Cycle at a comfortable pace. PE=5.
•2 Minutes: Raise your resistance 2-3 increments every 30 seconds. PE=6-8
•2 Minutes: Lower your resistance 2-3 increments every 30 seconds. PE=6-8.
•1 Minute: Set resistance at a moderate/high level and cycle as fast as you can. PE=8-9
•Repeat the entire cycle for 30 or more minutes
•Calories Burned: 245 (based on 140 lb person)

Hit the Road
Head outside for a walk/run.

•Warm up with a brisk walk/slow jog for 5-10 minutes.
•Jog/walk briskly for 3 minutes
•Sprint or speed walk as fast as you can for 30 seconds
•Repeat this cycle for 20-30 minutes, keeping PE between 5-9.

Have fun!

Blessings,
Linda