Wednesday Wellness

Heat Things Up @ Home

While you are iced in, heat things up with some in house exercises!

Even though you are not able to hop on a spin bike, throw some kettlebells around, or train as one of Bernard's Beauties today, that doesn't mean you can’t work out your muscles and burn some calories.


The link below contains what A.C.E., The American Council on Exercise, describes at the Top 25 At Home Exercises. They have descriptions and photos on proper form. Here are 5 quick key things to remember:


1). Always warm up for 5 minutes (jumping jacks, walking lunges, treadmill or elliptical, walking up stairs, etc).

2). The better is in the balance for every workout. Meaning for every workout combine strength (push ups), cardio (jump squats), core (planks) & flexibility (yoga).

3). Always practice good form. When training your core, nothing needs to be fast or jerky. Slow and controlled is the best way to engage your muscles.

4). Stretch for 5 minutes at the end of your workout, total body.

5). Although it's easy to get lost in comfort foods and beverages today, don't do it! Watch your portions and your liquid intake. It can too easily sabotage your goals. Sugar tends to sneak in this way. For your coffee go for black, or stevia, all natural honey, soy milk, agave, protein powder or cinnamon. If you have Chai tea heat it up. Also, always have water and alternate drinks. Caffeine can help give you a boost, but it can also dehydrate your system. And keep in mind fat lasts longer than flavor.


Today's challenge: Pick at least 10 of the exercises from the ACE article and perform 10 reps for each, or hold for 1 minute (planks for example). You can also make your own circuit, performing 3 or more circuits for the same 10. And for you rugged maniacs, try all 25!


My favorite 10 from these 25 are: 1, 5, 6, 7, 8, 10, 13, 15, 18 & 22.

“Let food be thy medicine and medicine be thy food.” ― Hippocrates