All posts in category Fitness

A Family Affair at CrossFit

This past Friday, Scott and I finally got to our local CrossFit gym- Harbor City CrossFit– and gave it a try. We took the kids and some friends, and had a great time! The kids even had the opportunity to warm up with us. Picture Joel, my 2 and a half year-old, with a 4 ft PVC pipe. This stretching tool suddenly became a lightsaber, but that’s okay because he was having a blast! Scott was a bit apprehensive before going, stating that it was too much work, but when all was said and done, he was the one trying to figure out how we can fit at least one workout a week into our hectic schedule. The Workout of the Day (WOD) was this:

  • 500 m row
  • 200 push-ups
  • 200 pull-ups
  • 200 box jumps
  • 200 knees to elbows
  • 200 walking lunges
  • 500 m row

Since we were newbies, the reps were dropped to 50 per exercise. This was a “team” event so Scott and I split the reps between us. (i.e. 25 box jumps for him, 25 for me). Fifty of each move was a good intro for us- not sure the 200 reps would’ve been doable the first time around! The best thing about CrossFit is that all moves can be modified for your ability level, so there is no need to be frightened by the prospect of completing certain exercises or the prescribed number of reps. Thank you to my friend Danika and her husband, Chad, for introducing us to and instructing us in CrossFit. We are looking forward to next time!

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by M. Terry on June 5, 2012  •  Permalink
Posted in Fitness, Motivation, Uncategorized
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Posted by M. Terry on June 5, 2012

https://wholetothecore.com/2012/06/05/a-family-affair-at-crossfit/

Kettlebells For Me!

While some wives may get offended if their husbands came home bearing a gift suggesting they exercise, I LOVE my workout equipment surprises that Scott brings to me! While out garage saling on Saturday, he came across a brand new, still sealed in the box set of Jillian Michaels kettlebells. This morning was the trial run for these new-to-me weights. I found this kettlebell workout from Women’s Health Magazine, and completed two sets of the 8 moves.  So in 20 minutes, research says it is possible to burn an initial 300 calories and then continue to burn more as the muscles tear down and repair from the workout. Not a bad return for my investment (both the time and the money!)

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by M. Terry on May 7, 2012  •  Permalink
Posted in Fitness, Motivation, Product Review
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Posted by M. Terry on May 7, 2012

https://wholetothecore.com/2012/05/07/kettlebells-for-me/

Bursts of Energy

Here are some helpful tips to increase your energy levels and keep them up throughout the day.

Take a brisk 10 Minute Walk – This elevates your energy levels for 2 hours afterward.

Drink Water– 2/3 of Americans do not drink enough water (I’m guilty!) which can cause dehydration that leads to loss of energy. Drink plenty of water and eat water-based foods such as cucumbers and watermelon.

Eat Nuts– They are loaded with nutrients such as copper, magnesium, selenium and calcium which are needed for balanced energy levels.

Rosemary Spritz– Dr. Oz recommends using a  rosemary energy mist. Place  a sprig of rosemary into a spritzer bottle, fill it with water and let it sit over night. Take it with you, shake it up, and spritz your face for an afternoon energy boost.

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by M. Terry on April 24, 2012  •  Permalink
Posted in Fitness, Health and Beauty, Motivation
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Posted by M. Terry on April 24, 2012

https://wholetothecore.com/2012/04/24/bursts-of-energy/

20 Pounds Heavier

According to Gallup’s Annual Health and Healthcare Survey, today’s average American woman weighs 160 pounds. That is UP 20 POUNDS from the 1990s! This increases the likelihood of the “average” woman experiencing heart disease, diabetes, cancer, and other chronic diseases. How do we combat this epidemic?

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by M. Terry on April 11, 2012  •  Permalink
Posted in Fitness, Health and Beauty, Motivation, Nutrition
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Posted by M. Terry on April 11, 2012

https://wholetothecore.com/2012/04/11/20-pounds-heavier/

Turning 30 Minutes into 12 Hours

12 Hours

Hit the gym, hit the road, or hit the local track for a vigorous workout, and you will turn that short period of time into a 12 hour metabolism jolt. A strenuous sweat session turns your body into a calorie-burning machine for the next half of a day. Use this fact to motivate yourself to schedule and stick to a daily workout.

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by M. Terry on April 9, 2012  •  Permalink
Posted in Fitness, Motivation
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Posted by M. Terry on April 9, 2012

https://wholetothecore.com/2012/04/09/turning-30-minutes-into-12-hours/

Calorie Burning Chart for Your Spring Cleaning

If you are like me, you have taken time recently to do some (or a lot of) deep cleaning around the house. Here are some approximate figures on how many calories are burned when doing certain chores. It’s nice to know that you can kill two birds with one stone!

From Weight-by-date

Task or Chore

120 Lbs

150 Lbs

180 Lbs

210 Lbs

240 Lbs
Chopping Wood – 30 mins

170

212

254

297

339
Farming (Baling Hay) – 30 mins

222

277

332

388

443
Farming (Driving Harvester or Tractor) – 30 mins

70

87

104

122

139
Farming (Feeding Horses or Cattle) – 30 mins

126

157

188

220

251
Farming (Forking Straw, Cleaning Barn) – 30 mins

223

279

335

391

446
Farming (Milking by Hand) – 30 mins

84

105

126

147

168
Farming (Shoveling Grain) – 30 mins

154

192

230

269

307
Gardening – 30 mins

147

184

221

258

294
Grocery Shopping – 30 mins

75

94

113

132

150
Mopping Floor – 30 mins

111

139

167

195

222
Moving Furniture or Carrying Boxes – 30 mins

186

233

280

326

373
Mowing (Push Mower) – 60 mins

270

337

404

472

539
Painting – 60 mins

280

350

420

490

560
Raking Lawn – 30 mins

118

148

178

207

237
Shoveling Snow – 30 mins

171

214

257

300

342
Vacuuming – 30 mins

376

470

564

658

752
Walking Down Stairs – 5 mins

14

17

20

24

27
Walking Up Stairs – 5 mins

34

42

50

59

67
Washing dishes – 30 mins

63

79

95

111

126
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by M. Terry on April 1, 2012  •  Permalink
Posted in Fitness
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Posted by M. Terry on April 1, 2012

https://wholetothecore.com/2012/04/01/calorie-burning-chart-for-your-spring-cleaning/

Hump Day Slump

Whether it’s the Hump Day slump or that afternoon fizzle you feel, a lack of energy can be combated by exercise.

  • According to experiments conducted by Robert Thayer, PhD, at California State University, a brisk, 10 minute walk, can increase energy levels for up to 2 hours. And when the daily 10-minute walks continued for three weeks, overall energy levels stayed elevated.
  • 58% of women feel more energized after they’ve had a workout according to a health.com poll

Yet another reason to motivate us to add exercise to our daily routine! (Oh yeah, and a cup ‘o joe never hurt either!)

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by M. Terry on March 14, 2012  •  Permalink
Posted in Fitness, Health and Beauty, Motivation
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Posted by M. Terry on March 14, 2012

https://wholetothecore.com/2012/03/14/hump-day-slump/

Staying Motivated Once You Get Motivated

Staying Motivated Once You Get Motivated

Yesterday, I blogged about getting motivated to move. Now here is how to stay motivated once you are indeed moving…

  1. Do Something You Enjoy– Find something you want to do and look forward to doing.
  2. Be Friendly– Find a workout buddy. The accountability will ensure that you stick to your workouts.
  3. Rock Out– A recent study in the Journal of Science and Medicine In Sport showed that triathletes who listened to tunes were able to go almost 20% longer than those who trained without music.
  4. Set Attainable Goals– Make sure your goals are realistic and results will be seen fairly quickly. Shoot for losing weight in small increments. Strive to add a 2 minute run to your existing walk, or add 5 minutes of running to  your established route.
  5. Schedule It – Just like you make a date with your spouse/significant other or a friend, make a date with yourself to complete your workout. Then you can be a better spouse, friend, and parent.
  6. Support A Cause– The youth girls and I are participating in Pregnancy Resources Walk-a-thon on March 17th. (Click and pledge your support!) My friend, Sara, just completed a 5 mile race last weekend for “Be Her Freedom“– a ministry that promotes awareness and is counteracting the human trafficking that exists in our world today. Find a cause, make a commitment to walk, run, bike, or whatever it may be, and exercise for a greater purpose!
  7. Reward Yourself– Buy a new workout outfit, get a massage, or treat yourself to a healthy meal- do something to celebrate your successes!
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by M. Terry on March 7, 2012  •  Permalink
Posted in Fitness, Motivation
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Posted by M. Terry on March 7, 2012

https://wholetothecore.com/2012/03/07/staying-motivated-once-you-get-motivated/

Motivation to Move

For most people who are looking to begin an exercise program, their main goal is lose weight and look better. While that can be a motivator in and of itself, sometimes the thought of putting forth the energy to get moving is still enough of a deterrent to keep a person on the couch. But the best motivation to get up and moving is when we know just how much exercise benefits us physically and mentally. If you are having trouble beginning and/or maintaining an exercise program, take a look at all that exercise does for the human body. When you approach physical activity with these benefits in mind, they hopefully will be a catalyst to propel you to get up and move.

Regular exercise can:

  • Reduce the risk of developing heart disease
  • Reduce high blood pressure or the risk of developing high blood pressure
  • Reduce high cholesterol or the risk of developing high cholesterol
  • Reduce the risk of developing various cancers
  • Reduce the risk of developing diabetes or help control existing diabetes
  • Build and maintain healthy muscles, bones, and joints
  • Improve mental well-being by reducing stress, depression and anxiety
  • Enhanced performance in work and recreation
  • Maintain and improve sleep patterns

Exercise is a gift you give your body. Your body was designed to work and move, and once you get in the habit of working out, your body will miss those occasionally skipped sweat sessions and you will notice the difference in the way you feel.

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by M. Terry on March 6, 2012  •  Permalink
Posted in Fitness, Motivation
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Posted by M. Terry on March 6, 2012

https://wholetothecore.com/2012/03/06/motivation-to-move/

Plié Squat with Biceps Curl

Plié Squat with Biceps Curl

This 2-in-1 move targets three main muscles: biceps, adductors (inner thighs), and gluteus maximus. So grab your dumbbells and follow these simple steps to tone and firm…

Stand with feet shoulder-width apart and toes pointed out at a 45 degree angle. Hold a dumbbell in each hand with arms extended down, palms facing out. Squat down by bending knees 90 degrees (do not let knees go over toes) while you curl weights toward your shoulders. Return back to starting position to complete one rep. Do 15-20 reps to complete one set.

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by M. Terry on February 29, 2012  •  Permalink
Posted in Fitness, Health and Beauty
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Posted by M. Terry on February 29, 2012

https://wholetothecore.com/2012/02/29/plie-squat-with-biceps-curl/

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