$30 Treadmill Workout
This is a very simple and effective 30 min cardio / full body workout that can be done in about 8 square feet with one piece of equipment - the Valslide - this little gadget can reshape your whole body and I highly recomment it - If you don't already have a pair you can purchase at the following link.
https://valeriewaters.infusionsoft.com/go/vs/leeanne/
Take a few minutes to warm up, and then get ready to SWEAT:
Squats - 20 reps
Skater Jumps - 20 reps
Valslide Reverse Lunge - 20 reps (each leg)
Valslide Side Lunge - 20 reps (each leg)
Valslide Tricep Push-Up - 10 reps
Valslide Mountain Climber - 20 reps
Valslide Belly Robbers - 20 reps
Valslide Sliding Crunch - 20 reps
Do this circuit 3-4 times, with 1-2 minutes rest in between each circuit
Friday, December 25, 2009
Friday, December 11, 2009
The Green Smoothie!! Or Blue!!
I’m still hearing some folks are not getting their snacks in during the day.
Found a great snack option, doesn’t sound good –but try it first. The Green Smoothie!! Or Blue!!
A snack will control your blood sugar. You want to avoid low blood sugar. Don’t go more than 3.5 hours without food. If you get too low your body will crave the “bad” stuff. Keep it level for sustained energy during the day. Small meals spaced apart during your day are the way to go.
A snack is not a “big” meal. Its 100 – 200 calories. Ideally you try to get 1-2 ounces of lean protein and ½ cup – 1 cup of carbs that are low to moderate on the glycemic scale. Fruit by itself doesn’t work – add some almonds or 1 tbsl of natural peanut butter.
Be prepared – don’t go places hungry, if you do you’re asking for trouble!! A low-sugar protein bar will work if you’re on the road. 10-13 Almonds mixed with raisins in a baggy is ideal.
Remember the keys to getting lean.
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
Other snack ideas.
Low fat yogurt and mixed berries
Celery and almond butter
Tablespoon of hummus with baby carrots
Leftovers from the night before make great snacks
I never thought my wife would like a protein shake –this one she loves!!!!
The Green Smoothie!! Or Blue!!
So – yes, the green smoothie... Who knew I could possibly like this? Finally after 6+ months of my RCR girls telling me how good it was, I decided to bite the bullet and try it, and I love it!! This little blend of protein, fruit and spinach is now a staple in my daily diet. I personally am not a fan of fruit, so this helps me get at least two servings in.... I know you want to know how to make it – well here are the directions!! Enjoy!!
In a blender –
1 handful of spinach – best to make sure this is always on bottom, it blends better.
1 scoop of Chocolate, Vanilla, Strawberry or Unflavored Whey Protein
1 cup of fresh or frozen berries or fruit
6 oz of water
And blend – that’s it….
If you are a strawberry banana person – add a fresh banana and frozen strawberries – here you could use the strawberry protein
If you are a Mocha type gal – you can use the Chocolate Whey, with a tsp of dry non caffeinated coffee. If you don’t want fruit you can add some ice to thicken it up
My favorite is chocolate blueberry cherry – so I use the chocolate whey, with ½ cup of frozen blueberries and ½ cup of cherries….
Be creative, have a different smoothie each day, use it for your AM or PM snack -
Found a great snack option, doesn’t sound good –but try it first. The Green Smoothie!! Or Blue!!
A snack will control your blood sugar. You want to avoid low blood sugar. Don’t go more than 3.5 hours without food. If you get too low your body will crave the “bad” stuff. Keep it level for sustained energy during the day. Small meals spaced apart during your day are the way to go.
A snack is not a “big” meal. Its 100 – 200 calories. Ideally you try to get 1-2 ounces of lean protein and ½ cup – 1 cup of carbs that are low to moderate on the glycemic scale. Fruit by itself doesn’t work – add some almonds or 1 tbsl of natural peanut butter.
Be prepared – don’t go places hungry, if you do you’re asking for trouble!! A low-sugar protein bar will work if you’re on the road. 10-13 Almonds mixed with raisins in a baggy is ideal.
Remember the keys to getting lean.
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
Other snack ideas.
Low fat yogurt and mixed berries
Celery and almond butter
Tablespoon of hummus with baby carrots
Leftovers from the night before make great snacks
I never thought my wife would like a protein shake –this one she loves!!!!
The Green Smoothie!! Or Blue!!
So – yes, the green smoothie... Who knew I could possibly like this? Finally after 6+ months of my RCR girls telling me how good it was, I decided to bite the bullet and try it, and I love it!! This little blend of protein, fruit and spinach is now a staple in my daily diet. I personally am not a fan of fruit, so this helps me get at least two servings in.... I know you want to know how to make it – well here are the directions!! Enjoy!!
In a blender –
1 handful of spinach – best to make sure this is always on bottom, it blends better.
1 scoop of Chocolate, Vanilla, Strawberry or Unflavored Whey Protein
1 cup of fresh or frozen berries or fruit
6 oz of water
And blend – that’s it….
If you are a strawberry banana person – add a fresh banana and frozen strawberries – here you could use the strawberry protein
If you are a Mocha type gal – you can use the Chocolate Whey, with a tsp of dry non caffeinated coffee. If you don’t want fruit you can add some ice to thicken it up
My favorite is chocolate blueberry cherry – so I use the chocolate whey, with ½ cup of frozen blueberries and ½ cup of cherries….
Be creative, have a different smoothie each day, use it for your AM or PM snack -
Sunday, December 6, 2009
MarkOne Fitness Outdoor Bootcamp
Well folks, finally have some of my outdoor stuff up and running. This past spring and summer were awful for outdoor bootcamps here in New England. I have to admit I'm a wuss when it comes to the elements - I'm not the postal service, if it's rain, sleet or snow I'm home:)
Here's some basic stuff -LeeAnne was kind enough to come out on a Saturday morning and workout. Thanks sweetie
Here's some basic stuff -LeeAnne was kind enough to come out on a Saturday morning and workout. Thanks sweetie
Wednesday, December 2, 2009
Give the Gift of Fitness This Holiday Season!
Give the Gift of Fitness This Holiday Season!
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
2. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! http://www.valslide.com
3. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer www.spriproducts.com.
4. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. http://www.performbetter.com
5. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible. If you’re in the Westford MA area - http://markoneworkout.blogspot.com/
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
2. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! http://www.valslide.com
3. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer www.spriproducts.com.
4. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. http://www.performbetter.com
5. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible. If you’re in the Westford MA area - http://markoneworkout.blogspot.com/
Friday, November 27, 2009
Stability Balls -sizing.
What started as a physical therapy tool and ended up being part of everyone’s workout program, the ball is here to stay. By now I think most of us have seen them and hopefully used this great tool. Surprising some of us haven’t – yes there are a few.
Finding the Size That’s Right For You
This table summarizes the general ball size appropriate for your height and how tall it is (the diameter) when it’s fully inflated.
Please keep in mind that this is only a guideline it really depends on the individual and your leg length. I’m 5’11” and I feel more comfortable with the 55 cm. A better way to get the fit that’s best is that when you are sitting on the ball, your legs should be at a 90-degree angle with your thighs parallel to the floor and your hips at the same height as your knees. However, there are some exercises you may do where a smaller ball might work better; if this applies to you, then you might want to consider having two balls of different size.
For balance, a firmer ball will be more difficult to balance on, so seniors or beginners should consider using a larger, softer ball. And no the ball is not going to explode; it holds me so you’re safe. Actually it supports over 600 pounds.
Typically, the stability balls you will find in most stores are 65 cm; however sometimes you can find a 55 cm ball. If the store nearest you does not have the proper size, try going to a sporting goods store or performbetter.com; they are likely to have a wider variety of sizes.
Most folks assume a SB is only used for core. Yes it’s great for core exercises but don’t limit yourself, its full body. It’s great for most exercises for a change of pace.
If you’re a beginner be careful. Start off with just lying on the ball and getting on and off. Start off with basic crunches and chest presses before you progress to the advanced stuff.
Should you use them? Yes. Sitting or lying on a stability ball helps strengthen your core--no matter which muscle groups you're working.
Crunch
Start by sitting on the exercise ball as if you were sitting on a chair. Slowly lean back and walk your feet forward until the ball is positioned on your lower back region and you are looking toward the ceiling. The top your legs should be parallel to the floor.
Cross your hands on your chest and keep your head in a neutral position looking forward (toward the ceiling). Your chin should not touch your chest at any point
Here are a few great examples for advanced folks:
Pike
Begin in a push-up position with your shins on top of the exercise ball.
Keeping your legs as stiff as possible, use your abs to roll the ball forward, lifting your hips toward the ceiling.
Hold this position for a three count while flexing your abdominal muscles.
Slowly return to the beginning position.
Note: To make easier place the ball closer to your knees.
Push Up with Hands on the Floor
Start by positioning yourself in the standard push-up position, with your hands slightly wider than shoulder width. Place your feet on top of your exercise ball.
Slowly lower yourself to the ground until your chest nearly contacts the floor.
Perform a push-up by pressing yourself from the floor back to the position number 1 (the starting position).
Note: If you are a beginner, place the ball under your thighs in step 1. The closer the ball is placed to your feet, the harder it is to complete the exercise.
Back Extension
Begin by kneeling on the floor in front of stability ball and lie face down so that the ball is at your upper abdominal region. Your head should be facing the floor.
Cross your hands over your chest, and raise your torso approximately six inches.
Hold for a count, then slowly and under control, lower your torso to the starting position.
Note: The further the ball is placed toward your hips, the harder the exercise is to perform.
Note: You can add further resistance by holding weights in your arms as you perform this exercise.
Finding the Size That’s Right For You
This table summarizes the general ball size appropriate for your height and how tall it is (the diameter) when it’s fully inflated.
Please keep in mind that this is only a guideline it really depends on the individual and your leg length. I’m 5’11” and I feel more comfortable with the 55 cm. A better way to get the fit that’s best is that when you are sitting on the ball, your legs should be at a 90-degree angle with your thighs parallel to the floor and your hips at the same height as your knees. However, there are some exercises you may do where a smaller ball might work better; if this applies to you, then you might want to consider having two balls of different size.
For balance, a firmer ball will be more difficult to balance on, so seniors or beginners should consider using a larger, softer ball. And no the ball is not going to explode; it holds me so you’re safe. Actually it supports over 600 pounds.
Typically, the stability balls you will find in most stores are 65 cm; however sometimes you can find a 55 cm ball. If the store nearest you does not have the proper size, try going to a sporting goods store or performbetter.com; they are likely to have a wider variety of sizes.
Most folks assume a SB is only used for core. Yes it’s great for core exercises but don’t limit yourself, its full body. It’s great for most exercises for a change of pace.
If you’re a beginner be careful. Start off with just lying on the ball and getting on and off. Start off with basic crunches and chest presses before you progress to the advanced stuff.
Should you use them? Yes. Sitting or lying on a stability ball helps strengthen your core--no matter which muscle groups you're working.
Crunch
Start by sitting on the exercise ball as if you were sitting on a chair. Slowly lean back and walk your feet forward until the ball is positioned on your lower back region and you are looking toward the ceiling. The top your legs should be parallel to the floor.
Cross your hands on your chest and keep your head in a neutral position looking forward (toward the ceiling). Your chin should not touch your chest at any point
Here are a few great examples for advanced folks:
Pike
Begin in a push-up position with your shins on top of the exercise ball.
Keeping your legs as stiff as possible, use your abs to roll the ball forward, lifting your hips toward the ceiling.
Hold this position for a three count while flexing your abdominal muscles.
Slowly return to the beginning position.
Note: To make easier place the ball closer to your knees.
Push Up with Hands on the Floor
Start by positioning yourself in the standard push-up position, with your hands slightly wider than shoulder width. Place your feet on top of your exercise ball.
Slowly lower yourself to the ground until your chest nearly contacts the floor.
Perform a push-up by pressing yourself from the floor back to the position number 1 (the starting position).
Note: If you are a beginner, place the ball under your thighs in step 1. The closer the ball is placed to your feet, the harder it is to complete the exercise.
Back Extension
Begin by kneeling on the floor in front of stability ball and lie face down so that the ball is at your upper abdominal region. Your head should be facing the floor.
Cross your hands over your chest, and raise your torso approximately six inches.
Hold for a count, then slowly and under control, lower your torso to the starting position.
Note: The further the ball is placed toward your hips, the harder the exercise is to perform.
Note: You can add further resistance by holding weights in your arms as you perform this exercise.
Tuesday, November 3, 2009
Tis the season... Flu Season that is!
It's only November but Flu season is already hitting this area hard. For all you Germaphobes out there what's the best defense?
Seriously, let's stay healthy this year.
Which hand sanitizers kill stomach flu viruses?
Seriously, let's stay healthy this year.
Which hand sanitizers kill stomach flu viruses?
Answer: Germstar®Noro
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
you can only purchase here:
http://www.germstar.com/us/index.php?pg=sanitizers&sub=2
Annie Pryor has created a great site with Q & A and hard facts:
http://www.germstar.com/us/index.php?pg=sanitizers&sub=2
Annie Pryor has created a great site with Q & A and hard facts:
Learn the facts of this Virus:
http://sites.google.com/site/stopthestomachflu/Home
http://sites.google.com/site/stopthestomachflu/Home
How long is a person contagious after having the stomach flu?
Answer: A person is still contagious for at least 3 days after symptoms have stopped. A person is contagious starting from the moment they start to feel sick and possibly even a little bit before that. In one study, Noroviruses were detected in the stool individuals 15 hours after they ingested norovirus1. Usually symptoms don't start until 24-48 hours after ingestion. So, if people don't wash their hands well after using the bathroom, they can spread the germs to others before they even know they are going to get sick. People are contagious for at least 3 days after all stomach flu (viral gastroenteritis) symptoms have completely stopped and they feel perfectly fine. That means that even when they feel fine they still have the virus in their stool for at least 3 days. Studies have shown that the viruses are present in the stool for two weeks and sometimes longer so a person can be contagious even longer. If your child suffered from Rotavirus, they are definitely contagious for 2 weeks or more. This is why it is so important to wash your hands well after you go to the bathroom and keep you bathroom clean.
The other nasty virus H1N1:
H1N1 TIPS
Dr. Vinay Goyal is an MBBS, DRM, DNB (Intensist and Thryoid Specialist) who shares the following insights as to how to prevent or mitigate H1N1 and other flus. He states: While you are still healthy and not showing any symptoms of H1N1 infection in order to prevent proliferation, aggravation of symptoms and development of secondary infections some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu).1. Frequent hand washing (well highlighted in all official communications).2. “Hands-off-the-face” approach. Resist all temptations to touch any part of the face (other than eating, bathing)3. Gargle twice a day with warm salt water (Listerine is fine if you don’t like salt). H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to proliferate (grow) and show characteristic symptoms. Simple gargling prevents proliferation. Gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don’t underestimate the effectiveness of this method.4. Clean your nostrils at least once every day using Q-tips dipped in warm salt water. You can also use a Netti Pot.5. Boost natural immunity with foods loaded with vitamin C.6. Drink many warm liquids including tea, coffee and hot water with lemon. Doing so helps clear viral populations by sweeping them down into the stomach where they are not able to survive.
H1N1 TIPS
Dr. Vinay Goyal is an MBBS, DRM, DNB (Intensist and Thryoid Specialist) who shares the following insights as to how to prevent or mitigate H1N1 and other flus. He states: While you are still healthy and not showing any symptoms of H1N1 infection in order to prevent proliferation, aggravation of symptoms and development of secondary infections some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu).1. Frequent hand washing (well highlighted in all official communications).2. “Hands-off-the-face” approach. Resist all temptations to touch any part of the face (other than eating, bathing)3. Gargle twice a day with warm salt water (Listerine is fine if you don’t like salt). H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to proliferate (grow) and show characteristic symptoms. Simple gargling prevents proliferation. Gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don’t underestimate the effectiveness of this method.4. Clean your nostrils at least once every day using Q-tips dipped in warm salt water. You can also use a Netti Pot.5. Boost natural immunity with foods loaded with vitamin C.6. Drink many warm liquids including tea, coffee and hot water with lemon. Doing so helps clear viral populations by sweeping them down into the stomach where they are not able to survive.
Stay Healthy!!
Sunday, November 1, 2009
JC Leg Cranks
Great Leg Finisher from JC Santana.
Here’s LeeAnne demonstrating the advanced version (no recovery) workout after working Legs.
2 sets
No rest between exercises
BW Squats 24 reps
Alternate Lunges 12 reps (each leg)
Alternate Split Jump 12 reps (each leg)
Squat Jumps 24 reps
Be careful if you have knee issues. Progressions start with a rest recovery.
Here’s LeeAnne demonstrating the advanced version (no recovery) workout after working Legs.
2 sets
No rest between exercises
BW Squats 24 reps
Alternate Lunges 12 reps (each leg)
Alternate Split Jump 12 reps (each leg)
Squat Jumps 24 reps
Be careful if you have knee issues. Progressions start with a rest recovery.
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