When you mind your business, life is less stressful. 3,2,1…OM! #dailyinspiration
Track your dog’s activity with the Whistle heath monitor.
Whistle is an activity monitor that measures a dog’s activities, including walks, play and rest.Like a BodyBugg or Fitbit, for your dog!
Whistle uses information including weight, age, breed, and location to provide insights about each dog, highlighting the details that matter. A timeline provides a summary of the dog’s day, divided into easy-to-understand insights and events. Owners can set daily goals, track progress, and create healthy habits along the way. They can also share photos and special moments with family and friends in the app and across social networks.
Pretty cool! Learn more here.
“I HEART GUTS.”
Love is possible.
SALUTE THE SUN!
I am delighted to be hitting my mat today for a 108 Sun Salutation Benefit: ONE LOVE CHICAGO!
The practice is benefits Off the Mat, Into The World’s Global Seva Challenge. By practicing today, I am helping raise funds and awareness to support grassroots organizations that protect the Ecuadorian Amazon and its people from the devastation of deforestation and oil production. WAY COOL!
Learn more about OTM and donate to One Love Chicago, via this link.
Namaste.
What's Your Goal - by Mike Robertson, MS, CSCS,... | ReebokONE Community
A great article about goal setting. ENJOY!
Fitness instructors, yoga teachers, personal trainers, CrossFit coaches:
Get access to this and other great industry-related articles on the ReebokONE Network. Create your free profile on ReebokONE and get 25% off all gear. This is a great site and fantastic way to network and promote yourself (and your work). Please use my name (Melissa diLeonardo) in the referral field and message me with any questions.
http://www.reebok.com/en-US/reebokonehome/
Researchers from Ohio State University (Columbus) wanted to examine the impact of CrossFit on VO2 max and body composition. They recruited approximately 20 men and 20 women of varying fitness levels and body composition for 10 weeks of CrossFit training.
At the end of the 10-week training period, ALL study participants showed marked improvements in BOTH VO2 max and body composition. Men averaged a 3% decrease in body fat and women, 4%.
BOO YEAH!
Exercise Improves Sleep.
The National Sleep Foundation (yup, there is a foundation for sleep), recently conducted a poll about exercise levels and sleep quality. Participants ranged in age from 26-60 years old and activity level.
RESULTS.
- More than 75% of participants who regularly exercised reported experiencing “good sleep.” Of the non-exercisers, only 55% reported good sleep.
- The majority of participants who participated in vigorous activity reported they rarely experience insomnia.
- 50% of the non-exercisers reported waking during the night and 24% reported they had difficulty falling asleep. This group also reported they felt “sleepy” more often and experienced more symptoms of sleep apnea.
Move your body. Recover. Smile. Repeat.
JUGGERNAUT TRAINING SYSTEMS SEMINAR.
This weekend, I had the privilege of hanging out and working on my powerlifts (squat, deadlift, and bench press) with Team Juggernaut.
The coaching staff is comprised of HYOOG names (and some HYOOG guys). Brandon Lily, Caityn Trout, Ernie Lilibridge Sr. (& sons), Chad Wesley Smith…and Powerlifting great, ED COAN. Look ‘em up. Badass.
I learned a lot about my lifts…but was also really impressed with the positive mental attitude that the team emphasized. Whether you lift, run, dance, or practice yoga, these ideas apply to how you approach your sport.
1) Be a part of the bigger picture. Support others in your sport.
2) Love your sport. Always be learning. When and if it is no longer fun, ask yourself: What has changed? Learn to adapt and stay positive.
3) Be patient. Goals take time. If you are not working toward your goal, do not be upset if you do not attain it. Work leads to success.
4) Take care of your body. Eat clean, sleep, and manage stress.
5) Have fun! Fo’ reals. WHY would you do something that you don’t enjoy.
Sound advice and a great weekend. Namaste.
Get it!
Bon Voyage: Travel Fitness How-To’s.
Check out this article and more on on Career Girl Network.
It’s almost officially summertime! For many of us, June marks the start of vacation season and although vacations are fabulous, they often disrupt our day-to-day healthy routines. Long flights/drives, indulgent food and drink, and more downtime can cause you to bring home a few extra pounds…not the ideal trip souvenir.
The key is to find balance. Design and implement easy ways to stay moving while away from home. Create a simple plan and set reasonable goals about what you can (and will) accomplish while on vacation. Exercise will give you more energy to enjoy your destination and you will find returning to your regular routine post-vaca becomes less difficult.
Make time to move. While away from home, consider using the hotel fitness room. Set aside 20-30 minutes and get started: Use cardio machines, free weights, etc. to create a simple regime that will get your heart rate elevated and allow you to break a sweat. Try swimming in the hotel pool. There are ample online resources to assist you in creating a quick routine. Hotel websites may provide you with advanced knowledge of fitness facility equipment, self-guided workouts, or offer personal training services to guests. If you are presently working with a personal trainer, consult with them about on-the-road fitness options.
If you are not staying in a hotel or want to enjoy your surroundings, take your workout outdoors. Shore side locales typically offer water recreation such as kayaking, surfing, or stand up paddle boarding (SUP). These and similar activities are great ways to get strong and have fun. Want to stay dry? The beach is a great environment for all types of exercise. Walking, running, or renting a bike will get your blood flowing while effectively toning the body. Soft sand is very forgiving. Use it to perform a variety of body weight exercises: squats, push ups, sit ups, etc.
Body weight movements are feasible almost anywhere. Perform them in campsites, playgrounds, and parks. Begin with a basic plan and rep scheme.
For example: Warm up with (30) Jumping Jacks, then perform (5) movements, for (15) repetitions, for (5) rounds. Finish each round with a 10-30 second plank hold.
- Body-weight Air Squats
- Push Ups (modified on knees, inclined with hands on a bench, or on a wall)
- Sit Ups
- Walking Lunges
- Reclined Hip Extensions (double or single leg)
Another option: Perform (10) movements, each for (30-50) repetitions.
- Jumping Jacks
- Body-weight Air Squats
- Push Ups (modified on knees, inclined with hand on a bench, or on a wall)
- Sit Ups
- Mountain Climbers
- Walking Lunges
- Bicycle Crunches
- Reclined Hip Extension (double or single leg)
- Burpees
- Prone Back Extensions/ “Superman” lifts
Internet resources can help you figure out safe moves that are good for your body. Most exercises are easily modified to fit any fitness level. Remember, doing something is always better than nothing, so even if you don’t plan to work out every day, schedule 1-2 vacation fit sessions and make them a part of your trip. Take long walks. Boast about what you do on Facebook and other social media. Your friends will be impressed by your commitment and you will feel amazing!
Staying active can be an addition to your vacation, but also a deliberate part of your trip. Adventure travel or day excursions feel invigorating on many levels. Kayaking, hiking, snorkeling, and climbing permit you to move and completely take in your surroundings. You burn calories while conquering new territory and creating unique memories that last a lifetime. This is another fantastic opportunity to share your prowess (and photos) with your friends and loved ones.
We lead busy lives and we all need a break. Honor your vacation (and yourself) with time to enjoy life. Rest, relax, and find ways to stay active and balanced. Your body will thank you.
Love is worth fighting for.
Simple advice to get your healthy routine back on track.
