LAKE EFFECT SNOW STORM “KNIFE” HOMEBOUND SOLUTIONS

SOUTH BUFFALO, NEW YORK HAS CERTAINLY MADE THE NATIONAL NEWS RECENTLY WITH LAKE EFFECT SNOW STORM “KNIFE”.  I AM IN THE HEART OF THIS STORM AND HAVE BEEN “STUCK” INSIDE FOR THE LAST 4 1/2 DAYS.  THE ROADS REMAIN IMPASSABLE AND PEOPLE ARE REALLY BEGINNING TO GET CABIN FEVER. 

BOTH OF OUR SNOW BLOWERS WERE UNABLE TO HANDLE THE SHEER VOLUME OF SNOW DUMPED IN OUR DRIVEWAY SO WE HAVE GOTTEN OUTSIDE AND HAD PLENTY OF EXERCISE SHOVELING (ABOUT 6 HOURS EACH DAY)!  STILL HAVEN’T SEEN A PLOW DURING THE ENTIRE EVENT.

WHILE I DON’T FEEL THE NEED TO DO ANY EXTRA WORK OUT (I FEEL IT IN MY ABS, BICEPS, DELTS, PECS, GLUTES, HAMSTRINGS, QUADS AND EVEN MY FINGERS!), THERE ARE SOME PEOPLE WHO DON’T HAVE TO SHOVEL – THEY HAVE A PLOW SERVICE OR LIVE IN AN APARTMENT OR CONDO OR COMMUNITY THAT DOES MAINTENANCE.  IN ANY EVENT, THERE ARE ALWAYS TIMES WHEN YOU CAN’T HIT THE GYM AND NEED A WORKOUT AT HOME OR IN THE OFFICE.

HAD SOME TIME ON MY HANDS TO LOOK AROUND FLIP BOARD WHILE STRANDED.  IT WAS PERFECT TIMING THAT USA TODAY POSTED THIS ARTICLE The Best Free Workout Videos on YouTube

youtubeworkouts_banner_0

THERE ARE 21 VIDEOS FROM 7 MINUTES TO ABOUT AND HOUR FROM A VARIETY OF GENRES: YOGA, KICKBOXING, MARTIAL ARTS, PILATES, DANCING, ZUMBA.  WHILE I HAVEN’T HAD A CHANCE TO TRY THEM ALL I WILL DEFINITELY WORK THROUGH THEM OVER THESE WINTER MONTHS AND LET YOU KNOW HOW I LIKE THEM.  I LIKE VARIETY SO THIS IS A GREAT FIND FOR ME.

I HOPE YOU LIKE THESE VIDEOS  AND WILL LET ME KNOW YOUR FEEDBACK AS YOU TRY THEM!  PLEASE LEAVE COMMENTS AND SUGGESTIONS!

Advertisements

SPRING CLEANING – IDEAL WORKOUT REGIMEN!

SPRING CLEANING

The calories burned while you’re doing household chores can really add up. In fact, many household chores burn just as many calories as workouts do. Here’s how some of your household chores stack up in terms of calories burned.

Indoor Chores

Chores you do inside the house also help to burn calories. Here’s how many calories are burned in the course of performing your daily tasks:

  • Scrubbing the bath for 30 minutes burns 200 calories. Removing that stubborn soap scum from your tiles is a great way  to tone the muscles of your arms and shoulders.
  • Carrying shopping bags for 30 minutes burns 190 calories, and maybe more if the bags are particularly heavy. Distribute the weight evenly on each hand, or swap back and forth at regular intervals. Carrying too much weight on one side won’t just overdevelop those muscles, it could injure your spine.
  • Making beds for 30 minutes burns 130 calories, the same number you’d use if you jogged on a treadmill or on flat terrain for 15 minutes.
  • Cleaning windows for 30 minutes burns 125 calories, the same number used in 20 minutes of power yoga (about one-third the length of a typical power yoga class).
  • Loading the dishwasher for 30 minutes burns 105 calories, which is less than the 160 calories burned when washing them by hand.
  • Vacuuming for 30 minutes burns about 90 calories, the same amount you’d burn in 15 minutes of kick boxing.
  • Dusting for 30 minutes burns about 50 calories.
  • Ironing for 30 minutes burns about 70 calories and tones the muscles of the upper body. Stand up straight at the ironing board and press down firmly. Switch hands periodically so you don’t overdevelop one arm.

Yard Work

Yard work offers some of the most labor intensive household chores. Tasks like digging and raking the leaves not only burn a lot of calories but can help tone muscles in your arms and legs. Here are some statistics:

  • 30 minutes of digging in your yard will burn about 315 calories, the same amount burned by 45 minutes of bicycling on flat terrain. Digging tones the muscles of your calves, thighs, arms and shoulders. If you do it vigorously enough and continue the activity for 20 minutes or more, you can raise your heart rate and strengthen your cardiovascular system.
  • Washing your car works your arms and abdominals. For every 30 minutes of car washing, you’ll burn 143 calories.
  • Weeding for 30 minutes burns 115 calories, the same amount you’d burn in 15 minutes of weight training. Weeding tones your thighs and buttocks. Just be careful to bend with your legs while keeping your spine straight, or you could hurt your back.
  • Raking leaves for 30 minutes burns 225 calories. The resistance offered by the leaves makes this chore a type of weight training. Raking leaves tones all the major muscle groups in your body.

Other Calorie Burners

Here are some other activities that burn surprising amounts of calories:

  • Climbing stairs for 30 minutes burns about 285 calories.
  • Painting and decorating your home burns about 160 calories.
  • Showering and toweling off for 30 minutes burns about 70 calories.  (WOW, that’s a long shower!)

REMEMBER EVERYONE BURNS CALORIES AT A DIFFERENT RATE BASED UPON BODY SIZE.  YOU MAY WANT TO TRY THIS CLEANING HOUSE CALORIES BURNED CALCULATOR FOR MORE ACCURATE MEASURES!

NOT ONLY WILL YOU FEEL ACCOMPLISHED WITH YOUR CLEANING EFFORTS YOU’LL GET MORE FIT ON TOP OF IT – WHAT I CALL A TWOFER!!

MEXICAN TUNA MELT ON CIABATTA – JUST IN TIME FOR LENT

mexican Tuna Melt 007 (570x428) (3)
3 (5oz) cans chunk light tuna drained
1 (15 oz) can pinto beans, drained and rinsed
1/2 c sunflower kernels
1/2 c finely chopped red onion
1 tsp lime juice
1 hot pepper finely chopped and seeded (I’ve used Anaheim and Poblano)
1/4 c mayonnaise (I mixed in a little plain yogurt to cut the fat)
1 c shredded pepper jack cheese

Fold together. Serve toasted on half a Ciabatta Roll or Whole Grain Roll with sliced tomato and a big salad!

GOOD FOR ASH WEDNESDAY AND ALL THE FRIDAYS IN LENT – FEEL LIKE YOU’RE EATING OUT AT A FANCY RESTAURANT!

SERVE WITH A BIG DILL PICKLE AND ENJOY!

YOGA WORKOUT: LIKE GOING TO CHURCH

MY YOGA WORKOUTS WERE STARTING TO MAKE ME FEEL LIKE I WAS IN CHURCH!  SOMEWHAT MEDITATIVE BUT STANDING, KNEELING, SITTING, GETTING ON MY BELLY.  Maybe that is all part of the workout but it just didn’t seem to flow for me.  This prompted me to create my own workout that flows from Mountain Pose all the way down to the Child’s Pose.  The whole routine takes about 45-60 minutes depending upon how many reps you choose to do (I usually do 7-10) or how long you stay in your static stretches (I usually stay static for 7-10 breaths).

Start with the Sun Salutation:

Reverse to Mountain pose.  You can do more than once as a nice warm-up.

Next:

Tree Pose 7-10 breaths then straight into next exercise each 7-10 reps. Repeat on other leg.

Triangle Pose

Triangle Pose

Repeat on other side.  Do more than once if desired.

For Rising Lunge, rise from one bent knee and raise arms. Lower back down and lower arms.  Repeat on other leg.

Chair with twist

Chair with twist

Alternate stretching to each side 7-10 times.

Crow Pose

Crow Pose

Can do more than once!

Half Push-Up

Half Push-Up

On hands and knees with hands slightly in front of your shoulders, bend and lower your elbows to almost touch the floor.  Then rise back up. 7-10 reps.

Begin in full push-up position, palms aligned with shoulders.  Place left knee on floor near shoulder and left heal by right hip.  Lower down to forearms.  7-10 reps.  Repeat on other leg.

Tuck and Extend

Tuck and Extend

Bring knee to chest and extend for 7-10 reps.  Repeat on other leg.

Seated Twist

Seated Twist

Repeat stretch on other side. Can do more than once!

Bridge Pose

Bridge Pose

Do several times.

Leg Pull Front

Leg Pull Front

7-10 reps and repeat on other leg.

Child's Pose

Child’s Pose

If you are not familiar with any of these poses and need explanation it is easy to “google” it (or send me a note!) – I probably don’t know or do all the poses perfectly, but at least I’m trying and it works for me.  I’ve seen some of the exercises done with light weights (1-3#) in hand as your strength improves but the beauty of this type of workout is that you need no special equipment.  You just use your body and its own resistance!  Plus, I don’t really count.  I just do what feels right and push a little bit to build strength.

WORK OUT AND ENJOY! No more sit, stand, kneel, stand!

YOGA 101 – POSES FOR BEGINNERS

New to yoga? Try these basic yoga poses to get stronger and more flexible.

Once again a yoga mat rolls up nicely and fits behind your office door.  My mat also came with a handy shoulder strap if I were traveling on business.

Mountain Pose

MOUNTAIN POSE

  • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Downward Dog

DOWNWARD DOG

  • Start on all fours with hands directly under shoulders, knees under hips.
  • Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
  • Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
  • Hold for 3 full breaths.

Warrior

WARRIOR

  • Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
  • Switch sides and repeat.

Tree Pose

TREE POSE

  • Stand with arms at sides.
  • Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.
  • Once balanced, bring hands in front of you in prayer position, palms together.
  • On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
  • Lower and repeat on opposite side.
  • Make it easier: Bring your right foot to the inside of your left ankle, keeping your toes on the floor for balance. As you get stronger and develop better balance, move your foot to the inside of your left calf.

Bridge Pose

BRIDGE POSE

Stretches chest and thighs; extends spine

  • Lie on floor with knees bent and directly over heels.
  • Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
  • Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
  • Make it easier: Place a stack of pillows underneath your tailbone.

Triangle Pose

TRIANGLE POSE

  • Extend arms out to sides, then bend over your right leg.
  • Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
  • Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.
  • Turn your gaze toward the ceiling, and hold for 5 breaths.
  • Stand and repeat on opposite side.

Seated Twist

SEATED TWIST

This stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliques

  • Sit on the floor with your legs extended.
  • Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
  • Place left elbow to the outside of right knee and right hand on the floor behind you.
  • Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
  • Switch sides and repeat.
  • Make it easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket.

Cobra

COBRA

  • Lie face down on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
  • Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
  • Press shoulders down and away from ears.
  • Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
  • Relax and repeat.

Pigeon Pose

PIGEON POSE

Targets the piriformis (a deep gluteal muscle)

  • Begin in a full push-up position, palms aligned under shoulders.
  • Place left knee on the floor near shoulder with left heel by right hip.
  • Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).
  • Keep chest lifted to the wall in front of you, gazing down.
  • If you’re more flexible, bring chest down to floor and extend arms in front of you.
  • Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.
  • Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
  • Bend knee to floor and release; do 5 reps total, then switch sides and repeat.

Crow Pose

CROW POSE

  • Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.
  • Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms. Keep toes on floor, abs engaged and legs pressed against arms. Hold for 5 to 10 breaths.

Child’s Pose

CHILDS POSE

  • Sit up comfortably on your heels.
  • Roll your torso forward, bringing your forehead to rest on the bed in front of you.
  • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
  • Hold the pose and breathe.

10 minute ab & oblique workout

I tend to get bored with the same workout every day so here is another 10 minute workout for your abdominal & oblique muscles.  Both these muscles love to roll over the waistline of your pants thus, the phrase “mushroom top” was coined.  You don’t want to be among the “growing” population of mushroom tops so try this out.

I do change up my workouts often and my physical activity from day-to-day.  You’d be surprised what new muscles you use when you garden for a few hours, or climb the ladder up and down cleaning gutters, push the lawn mower, rake leaves, shovel snow.   Think about all the different muscles you use playing tennis, biking, swimming, walking or jogging, roller blading,  SUP boarding, downhill skiing, cross-country skiing, water skiing, doing yoga, ice skating and snow shoeing.  The key is to find the activities you enjoy and do them OFTEN!  Changing up your activities will work a wider variety of muscles for an overall toned and beautiful body!

5 EXERCISES TO LOOK LEAN AND TONED

Strength Training Is So Important:

When you gain muscle, you gain a lot — more benefits, that is.

  • Fend off flab
  • Protect against a variety of diseases, like heart disease and osteoporosis
  • Decrease the risk of diabetes
  • Decrease blood pressure
  • Improve sleep
  • Enhance balance and coordination

More muscle mass also translates into a faster resting metabolism (the baseline number of calories you burn throughout the day). So even at rest, you’re incinerating extra fat.

The following basic, effective routine is simple and easy to learn. Plus, it only takes 20 to 30 minutes from start to finish. Look forward to looking toned and lean.

The Workout

Warm up for a few minutes by jogging in place or walking at a moderate pace.  Then do 10 to 12 reps of each exercise. Rest for 30 seconds, and repeat for a second set. Aim to do the workout at least two or three times a week.

Use 5- to 8-pound dumbbells. (If that’s too hard, use just your body weight to start.) Reach for heavier weights as you get stronger.

1. Step Up

step up
 Start: With dumbbells in hand and arms at the side of your body, face a bench or step.

Movement: Lift your right knee and place your foot on the bench. Push your body up. Your left leg will hang straight behind you and won’t touch the bench. Pause at the top while squeezing your glutes. Lower down to starting position. Finish your reps before switching to your left leg.

2. Forward Lunge

forward lunge
Start:
With dumbbells in hand and arms at the side of your body, stand with feet hip-width apart.

Movement: Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Be careful not to let your right knee extend past your toes. Push back to starting. Complete all reps and then repeat with the left leg.

3. Dumbbell Row

dumbbell row
Start: Hold dumbbells with your arms in front of your body, palms facing toward you. With feet hip-width apart and knees slightly bent, bend forward at your hips and lower your torso until it’s nearly parallel to the floor. Allow your arms to hang from your shoulders, palms facing your legs.

Movement: Bend your elbows and pull the weights up toward the sides of your torso. Pause and pull your shoulder blades together. Lower the weights back to start and repeat for all reps.

4. Dumbbell Chest Press

dumbbell chest press

Start: Lie on a bench with your feet flat on the floor (or on the bench if you can’t reach). Hold a dumbbell in each hand on either side of your chest. Keep your elbows out to the side and upper arms parallel to the floor.

Movement: Push the weight up till arms are extended. Pause and lower back to start.

5. Plank

plank
Start:
Starting from a pushup position, bend your elbows and lower down until you are resting on your forearms. Your body should form a straight line.

Movement: Engage your abs (think of pulling your belly button towards the ceiling) and hold your body in a straight line for 30 to 60 seconds. Don’t allow your hips to drop or your butt to rise up. Rest and then repeat for a second set.

GET READY TO LOOK AND FEEL GREAT!

8-MINUTE PILATES WORKOUT

Tone your core and improve your posture with this express PILATES WORKOUT.

The Daily Routine

PILATES does more than just tone and FIRM your core. By initiating all movements from your center, you’ll improve your posture and look leaner in just a few WORKOUTS. To maximize results, keep your BELLY BUTTON drawn in and up, your neck and back long, and your SHOULDERS relaxed. Do this routine daily to keep your body looking its best.

Swan

Minutes 0:00-1:00:

SWAN

Targets: Back, Abdominals, Inner Thighs

  • Lie face down on the floor, legs together, palms on floor by shoulders, elbows at sides.
  • Press hands into floor and inhale, lifting head, shoulders, and chest.
  • Arch upper back slightly, keeping abs drawn in.
  • Take 2 or 3 breaths.
  • Slowly return head and chest to floor.
  • Repeat.

Double-Leg Stretch

Minutes 1:00-2:00

DOUBLE LEG STRETCH

Targets: Abdominals, Inner thighs

  • Lie on back, hugging knees into chest.
  • Curl head, neck, and shoulders off floor.
  • Extend arms overhead next to ears; simultaneously lift legs 45 degrees.
  • Hold for 1 count, then bend knees, circling arms out to sides to return hands to shins.
  • Repeat, keeping upper body lifted and inner thighs pressed together.

Spine Stretch Forward

Minutes 2:00-4:00

SPINE STRETCH FORWARD

Targets: Back, Abdominals

  • Sit with arms and legs extended.
  • Inhale and sit up tall; exhale and reach forward over legs.
  • Curl head, neck, and shoulders forward, scooping navel toward spine. (Think of bending over a beach ball, not bending at the waist.)
  • Inhale; hold for 1 count.
  • Exhale; deepen abdominal scoop.
  • Inhale, rolling up to sit.
  • Repeat.

Seated Spine Twist

Minutes 4:00-6:00

SEATED SPINE TWIST

Targets: Obliques

  • Sit with legs extended, feet flexed, arms extended at sides at shoulder level.
  • Inhale and sit up tall, then exhale and draw your abs in, twisting at the waist to the right.
  • Rotate rib cage, arms, and head, keeping hips square.
  • Inhale and return to face front.
  • Repeat to the left, then continue to alternate sides.

Leg Pull Front

Minutes 6:00-7:00

LEG PULL FRONT

Targets: Abdominals, Back, Quads

  • Sit with legs extended, hands on floor, fingers pointing toward body.
  • Lift hips off floor to bring body into a straight line.
  • Raise left leg as high as you can without shifting hips.
  • Hold for 3 seconds, then slowly lower leg to floor.
  • Alternate sides.

Leg Pull Back

Minutes 7:00-8:00

Targets:Abdominals,Glutes, Hamstrings, Chest (not shown)

  • Start out in a full push-up position with your abdominals engaged, hands in line with shoulders.
  • Lift left leg 2 to 5 inches off the floor.
  • Point toes and hold for 3 full seconds before slowly lowering your leg.
  • Repeat with right leg; continue to alternate sides.

COME ON!  YOU’VE GOT 8 MINUTES A DAY TO GET TONED!!

10 MINUTE AB WORKOUT

OK, this might be more painful than my SUP Board core workout but I have to give everyone options. This can be done on a yoga mat in your office at work or at home or even if you’re traveling and staying in a hotel room Obviously, you should shoot for a more lengthy workout when you have the time but some days are just so busy!!