I always welcome questions about exercise. If you have a specific question you'd like me to answer, comment below.
Desk jobs often come with a bummer of side effects – including a flat bum (gluteus maximus). A flat bum is a result of muscle atrophy, or a reduction in size of that muscle from inactivity. Here are some great exercises you can do every day right in your office to get your rear-end, literally, in shape:
1. Kick backs: Stand straight with feet staggered – one foot in front and one behind. Perform a shallow to deep lunge, depending on your fitness level, and as you rise up, kick the back leg straight back, taking the heel up toward the ceiling. Return to starting position . Repeat 10 times, then switch legs and do the same with the other leg. Perform two sets per leg.
2. Bum Squeezes: While sitting, purposefully squeeze but cheeks together for a count of 5. Release and rest for a count of 5. Repeat 10 times, and perform 10 squeeze-sets every hour, daily.
3. Chair squats: Stand tall with a chair behind you. Lower yourself until your bum just barely touches the chair without actually sitting. Stand back up, pushing through your heels. Repeat up to 20 times. Keep the movement slow and controlled. Do two sets.
4. One legged pick-ups: Place an object in front of you, like a water bottle. Lift one leg behind you and bend over to pick up object. Return to upright position, but try not to let the lifted foot touch the ground. Bend down, and put the object back on the floor and return to standing. That counts as one repetition. Perform 10 repetitions for each leg. Repeat with each leg.
I can already feel the energy behind 2013, can't you? I believe it's going to be one of those years where you will be in awe over all the amazing-ness it holds. I know that there are a few awesome things happening in my realm that I'm super-excited about. And, I also hope that some of these projects affect you in a positive way.
One objective I've set for 2013 is to further the efforts of those around me in everything I do. My first 2013 endeavor, Soapstone Fitness, is hopefully going to do just that. www.SoapstoneFitness.com, an online fitness web-store for women, will be a hub of activity and energy around helping each other stay healthy through exercise and healthful eating. Posts, contests, challenges will keep the Soapstone community laughing, communicating, and staying fit.
We launched 10 days ago and already have 175 "Likes" on our Facebook Page www.facebook.com/SoapstoneFitness. I hope you visit us, and add your feedback and enjoy the energy! This business gives back 15% of sales to the community and supports national health efforts that relate to women, such as breast cancer and women's heart disease.
Putting on another hat, my Worksite Wellness hat, (which has been my career for quite some years), I'm going to offer a workshop called Fundamentals of Worksite Wellness at Laramie County Community College on January 29, 2013, from 10-12pm. The cost is $29, and you can register by calling 307-778-4381.
As I continue to work as the Wellness Department Manager at Wyoming/Wellness Health Fairs, I am inspired by my staff who make a difference in people's lives through wellness coaching, challenges, presentations, blood screenings, and all hat is encompassed in a Worksite Wellness program. For more information visit www.wyominghealthfairs.com.
Changing gears yet again, I'm hoping to make huge leaps and strides as co-chair of the Wyoming Governor's Council on Physcical Fitness and Sports. Check out our website to see what we're up to at www.wyomingfitnesscouncil.org. We hope to engage 5000 third graders this year, and reach out to even more cities throughout Wyoming with our Health and Fitness Day Events. We're crossing fingers that Lander and Laramie will join us this year.
The Council has created an award process for those in Wyoming who make a difference in their community by encouraging fitness and nutrition in either children or adults. We have our first award recipient, The Wyoming Tribune Eagle, who sponsors the Step Up Cheyenne Biggest Loser and Maintain Don't Gain Challenges in the Laramie County community. People can apply for this award on the Council's website.
Personally, I've just received my Certified Wellness Coach (CWC) certification through the Catalyst Coaching Institute. It has already made me a better personal trainer, and I hope to do more wellness coaching this year. It's an amazing service, and I'm thrilled to be a coach!
Stress As Trigger, Your Body As Target, a book co-authored by me and and two others, was released in November, 2012, and is doing very well. Stress continues to be a hot-button topic and I have had many requests for presentations and books. I, and my co-authors, hope to help people make sense of stress and equip them to take action. Contact us for presentations, book sales, or articles at email@example.com.
Look for a quote or two from me in the article New Year New You in Prevention Magazine in January, 2013. I hope 2013 is the best year yet for you!
Following the roadmap for success together,
Stress has been headlining health news as much as the uncertain economy is headlining the newspapers and many believe it is the underlying cause of many of our nation’s health problems. It’s true—stress affects all of us, but it’s an individual concern, not necessarily translating to a national one since each of us handles stressful situations differently: some stressors are tolerated better by some than others. Moreover what may be stressful to you may be just a minor annoyance to someone else.
Stress is not the only health-sabotaging culprit out there, and it’s necessary and timely to put it in its proper place once and for all. Consider that from stressful situations we can often think more clearly and respond more quickly, which can then allow us to accomplish things we may not otherwise accomplish—such as performing in front of an audience, or rescuing someone from a fire. And, many times continued stress for a finite period of time can bring about resilience and increased ability to handle stress later on.
But when stress starts to get in the way of performance, often exhibiting itself in worry, free-floating anxiety, and physical symptoms, it’s time to take control of the situation with some stress-managing and coping techniques. No matter what our situation is, each of us can control many of our life’s threats, but haven’t done so because of time, fear, or uncertainty of what to do next.
Over time, chronic stress can exacerbate and speed along the onset of existing genetic physical ailment tendencies, which then may reach the point of no return. For example, many experience rashes, eczema or hair loss after an extremely stressful event. But like a hinge that wears out over time, exposure to the physical and emotional stress can wear down the body’s natural healing mechanisms, slowing them down or rendering them ineffective. External symptoms may end up being the least of the problem, as the body combats the internal impact of the stressor as well.
There are very simple and effective strategies that can affect our mood immediately, such as evaluating and making appropriate changes to the environment around us. Then there are more complex strategies, such as learning to deal with difficult people, which can change the way we behave in stressful situations, and help us avoid further stress.
Because, by far, the most frustrating and prevalent emotional stressors revolves around people, it should require considerable attention in the strategy to managing stress. Creating a response plan that addresses people problems can bring clarity to people confusion by providing a clear final objective and a plan to get there.
Take the time this holiday season to create your own plan to handle stress by taking control of the areas you can control, and using stress to further you positively in your life journey.
Alice Burron and co-author Dr. Arnold Burron will be presenting a free workshop called Handling Stress on November 28 at 6pm at the Laramie County Library. Books will be for sale for $10.00 for Step Up Cheyenne Maintain Don’t Gain participants, and is also for sale at SoapstoneFitness.com. Don't let stress get the best of you this holiday season!
I admire those who don't want to begin the journey to fitness, weight loss, or any wellness effort, yet they start anyway. I'm talking about those who struggle with the day-to-day routine. I'm talking about those who, despite the crazy environment around them, still choose to make the right choices, one choice at a time. I'm talking about you.
Making the best choices for your health must come from a perfect storm of determination, a supportive environment, and emotional and physical readiness. To help people to get to this place, we offer you Soapstone Fitness.
Soapstone Fitness is an onilne store that brings together products that support fitness, healthy lifestyles, articles and information, motivation and humor. At this site you can learn about just what to do with your fitness bands, how to eat for healthy weight, and find uncommonly healthy products of all kinds. It's unique in that it brings together all of the elements needed for fitness success. Soapstone Fitness is here to advance your wellness journey.
Come visit our new store at www.SoapstoneFitness.com, and take advantage of our introductory free shipping for orders over $100. Please contact us at any time with your ideas for products, topics, and product reviews. While you're there, purchase my latest book, Stress As Trigger, Your Body As Target, available exclusively online at Soapstone Fitness through the next month. Each week there will be new items in the store, so come back often.
In the meanwhile, I'll still continue to blog away on my new and improved www.2BFIT.net site, where you'll get even more information about the latest health topics and news. Thanks for visiting! ~Alice
You hear it every day–advice from friends and coworkers about what eat, how to lose weight, and what plan has worked for them. Although well-meaning, this advice can sometimes be without solid evidence, opinionated, and get stale like old bread. What best health-related advice would you share if someone asked you? Comment below.
What if there was a way to double your chances of success for weight loss, fitness or personal goals–would you consider it? What if you could take back full control of a behavior you’ve been wanting to change, or find an easier way of getting through a tough time?
I have discovered a tool that will help you do all of that and more–wellness coaching. Wellness coaching, also called health or lifestyle coaching, has gained it’s foothold in the corporate wellness industry for a decade or more (and is currently considered a key strategy for companies to control health costs), but is now making it’s way to the individual and communities.
Even though many companies are offering coaching (WHF at wellnesshealthfairs.com offers highly successful personal and telephonic health coaching for companies), many individuals still haven’t either picked up on it, or been aware on this amazing opportunity. Let me explain what you can expect, and why you should give it a try.
Imagine having time to think through a problem without interruptions, giving you an opportunity to formulate a plan, and leave knowing exactly what to do next–all in 30 minutes. Wellness coaches are trained to ask the right questions so that you, the client, can get right to the main focus and be able to sift brain clutter noise from priorities and true intentions, and end up with a solid next step to further progress and make headway.
After being coached for over a year, and then becoming one, I found that the elements of quality time and guided thoughts leading to focused plans have made coaching one of the most successful tools to get through life. My recent years have been full of many, many projects and tasks, and have included many other people’s projects and tasks, and I rarely take time for myself to just think and plan. Coaching is the one time I find that I can re-group, make a plan, and get past the places were I feel stuck. Maybe you’re like me–you just need a little encouragement, planning and structure to get past the clutter of life.
Coaching is not just about fitness, nutrition, and weight loss–it’s about wellness. And wellness includes all areas in your life. Which area/s do you feel are needing your attention? Many times it isn’t fitness, but stress, or family issues, or financial issues–coaching can help in all of these areas and more.
If you haven’t been coached before, give it a try! What do you have to lose? Send me an email at the email address below, and let’s get you started on your journey to feeling stronger physically, mentally, and in all areas of your life.
Summer offers the perfect recipe for fitness success: warm temperatures, long days, beautiful weather, and time off.Maybe you’ve taken advantage of summer to create an activity routine that works perfectly for you and you’re feeling the benefits of your new, healthier lifestyle. How can you bottle up summer fitness and carry it with you into the fall and winter months? Take advantage of your summer momentum now and try these five suggestions to help you stay in great shape all year long.
Make a list. This isn’t a gift list for Santa, but a list of winter indoor and outdoor activities that sound appealing, fun and perhaps challenging to you. You may even want to start scheduling your winter calendar with possible dates for trips that involve those activities. Can’t think of an appealing winter activity? Here are some possibilities: cross country skiing, snow shoeing, downhill skiing, snowboarding, ice skating, indoor hockey—you get the idea.
Hire a personal trainer. Get in sport-specific shape for your upcoming winter activity by meeting with a personal trainer. Just one session with a trainer can give you a solid exercise plan that will also keep you injury-free.
Keep your options open. Choose several indoor and outdoor fitness options to keep your interest and just in case life throws you a curve-ball and you’re not able to follow your Plan A. Fall and winter are the perfect times of year to try new activities such as dancing, swimming, aqua aerobics, indoor tennis and spinning classes. Mention your fitness ideas to your friends and family and see if they might want to join you in your new activity adventure. The more the merrier and they may keep you motivated throughout the winter to keep participating.
Keep your eye on the goal. Know the “why” behind your commitment to stay active this winter. Whether your goal is to compete in a race next spring, maintain your weight, fit in a favorite swimsuit during vacation or stay healthy, if you clearly define your goal, either in writing or verbally to someone, you’ll able to use that goal to keep yourself motivated when times get challenging.
Make an at-home fall-back plan. When life gets busy and you can’t get to your fitness class or gym, have some options at home to work with such as fitness equipment, exercise videos, or a predetermined walking route. The key to keeping fit throughout the winter will be your ability to be creative and determined in the face of adversity. Remember how good fitness feels during the summer months and make it your priority to carry that feeling through the winter months.
This article was written by Alice Burron for the Cheyenne Regional Medical Center Foundation’s Advancement Fall 2011 Issue.
Looking for the next greatest fitness gadget, program, diet or pill that will bring you the results you desire? Alice’s top 8 effective, yet fun, and crazy picks are…
1. 5ks and 10ks that get crazy and sometimes dirty (the Warrior Dash, Muddy Buddy Run, Color Run, Disney Princess 5k, Wild West Relay, Go Dirty Girl).
2. A good quality juicer gets the nutrition you need into your day (but remember; you get what you pay for). Go to www.consumersearch.com/juicers for reviews.
3. Experience Life Magazine (seriously, in my opinion one of the best resources for all-around wellness).
4. FitBit (a great pedometer and more!) www.fitbit.com.
5. Wellness/Health Coaching (well worth your time and money!) Contact me for more information.
6. Logging in your distance on MapMyWalk.
7. Water walking belt. Inexpensive, these buoyant belts can give you a heck of a workout in the deep end of the pool. Your hair doesn’t even have to get wet! This is a great choice for those recovering from leg/knee/foot injuries.
8. Let others inspire you through daily health and motivational information emailed to you directly. (Find your favorite workout celebrity, magazine, fitness organization, inspirational site, or book and sign-up for their newsletters. Daily motivation never hurts and always puts your thoughts on the right track!
My favorites: Tufts Health & Nutrition Letter, Everyday Health (several to choose from), Harvard Healthbeat, WebMD Fitness, RealAge, Denise Austin’s Morning Stretch, Greg Laurie Harvest Daily Devotions, and God’s Daily Promises. If you have a e-newsletter that fills you, please share here!
Is your exercise program working for you at all? Is it you, or is it the program? Are you motivated? Have you given it your best shot?
Let’s get down to the reality of your situation. If you’re in great shape–you didn’t just get there, you worked at it. And if you’re not, it’s because you let yourself get there. No beating around the bush here, you did it to yourself. No one, no circumstance, no event–it’s all because of you.
So what are you going to do about it? If you’re content, then read no further. If you’re not, then make a plan! Get out the calendar, figure it out! Take 30 minutes out of your life, line it up, and get going.
Sound too simple? Maybe. But maybe not. It’s always easy to choose the path of least resistance. Now choose the path of success. Because the path of least resistance is seldom the path to success.
If you succeed, don’t forget to acknowledge those who helped you, too. Sometimes it takes a team behind to make it happen.
I’m on your team. I can help. Drop me an email. I’d love to be a part–even if it’s a small part–of your story.
So much going on–two challenges at once! Are you a participating?
It has been a crazy first two weeks of our Step Up Cheyenne Challenge, and I’m pleased to say that Cheyenne has lost over 1400 pounds so far! Over 1000 are registered and logging their weight weekly! Go to www.StepUpCheyenne.com to see what’s happening, and be sure to follow us on Facebook!
And for you NurseTogether 4 Weeks to Fabulous Challengers, your challenge begins May 1st! We have over 90 nurses from all over the country registered–how cool is that?
No matter if you’re trying to lose weight or just get in shape, you are not alone and there are resources everywhere to help you. For those of you who bought my book, be sure to get your baseline measurements on Page 34, and use the chart on Page 13 to find out how many calories you need a day to lose weight.
And, of course, physical activity is a great way to control your weight. If you haven’t been active already, discover your barriers to exercise, and make a plan to work towards a solution. I can’t wait to hear what tactics you come up with that helped make your challenge a success!
Challenges are beautiful things because they create opportunities for success!