By: Lina Midla
Well it's Monday all over again and you fire up your computer and are greeted with an onslaught of emails, your to-do list multiplies and deadlines begin to loom. All of a sudden heaps of anxiety overwhelm you, you're having a hard time remembering to breathe and you've now got a full-blown case of the Mondays! So since you feel like jumping out of your skin, let’s do it together, and lets make it productive!
I wrote out a quick and challenging workout to help you physically work through some of that mental and emotional stress and provide you with a healthy rush of feel-good endorphins. So go ahead, take a 10 minute break, try this quick workout, and get back to work with a clearer head and better attitude — at least that’s how I felt after doing it!
10 Minute Stress-Busting Workout
- 30 seconds of Burpees. Full chest-to-ground-move explosively, power through your hips. Find a cadence and try to keep it or speed up every few burpees. Make sure your feet leave the ground and clap and celebrate at the top! If full burpees are not your jam, walk or jump the feet back to a high plank jump or walk them back up and jump to celebrate at the top. Physically this movement is great to work the muscles and get the heart-rate up, and mentally/emotionally it's a great reminder to get back up when ever you find yourself down.
- 30 seconds of Jumping Jacks. Throw as many “A” Jacks in there as you can (that means jumping off the ground with both feet opening the legs in the air and landing with the legs closed again – like a midair snow angel). For this movement focus on the precision. It feels really good to move the body all at once in lines and rhythmically, it will help you begin to feel like everything is in order.
- 30 seconds of Hand-release Push-Ups. Get that chest all the way down to the ground release the hands from the ground squeezing your shoulder blades together, then press back down and exhale as you come up. For each repetition envision pushing your worries and stress further and further away from you.
- 30 seconds of Butterfly Sit-Ups. Bring your feet into a butterfly position, sit all the way up and lay all the way back arms overhead. Move explosively through the hips each repetition and get as many reps as you can. When performing these sit-ups, feel the strength that your belly generates and embrace it. Your strength lies in your gut, so challenge it so you can get back to work feeling grounded and strong from the center of your being.
[REPEAT this circuit 4 times for a grand total of 8 minutes]
Then, finish the workout with:
- 1 minute Plank hold. To make it more challenging, make it a forearm plank hold, or an extended full arm plank with the arms extended long in front of you. Find your peace and calm in the burn, feel your strength in the stillness.
- 20 seconds of Squat Jumps 10 seconds. Rest. Repeat. As you jump feel yourself taking your mood, your day, and your career to the next level!
For more Exercise tips, click here.
Meals in the LIfe of a Health and Wellness Coach
By Debbie Stevenson,Certified Health & Wellness coach
As a Certified Health & Wellness coach, I often get asked, "What do you eat on a daily basis?".
To help you start 2016 off right, here is a sample day of my meal plans which are healthy and balanced. Every day includes 2 snacks and 3 meals. They are easy, quick and balanced meal plans that are made with every day ingredients that you can usually find in your pantry.
By: Debbie Stevenson
Most exercisers can get away with gulping water after a workout, but endurance athletes–anyone training for a marathon or playing hours of tennis in the hot sun, like Roger Federer (tennis is my passion!)--needs to put extra effort into replenishing the minerals flushed out by sweat.
By: Susan Berman Hammer
Exclusive Access to Our Very Own Video by Personal Trainer Star
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Although we all may not want to admit it, most women - of all ages - are continually looking for ways to be healthier and perhaps lose that 5lbs (especially in time for summer!
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You’ve waited for it, dreamt about it, shopped for it...running season is here! You have powered through those freezing winter months and countless hours in the gym to be able to break free and use the outdoors as your gym.
By: Lina Midia
Are you ready for a fast, efficient workout that will leave you panting, sweating, and jello-legged?
I've got just the workout for you! The “Tabata Be Kidding Me” workout uses a style of High Intensity Interval Training (HIIT) called Tabata that helps you get more out of your workouts in less time.
Spring has sprung! The flowers will be peeking their little heads out of the earth. The buds will appear on the trees and I will once again be taking my hour-long morning walks with Orchid, working out in the park with my trainer, Jeffrey, walking on my treadmill with the windows open in our apartment and walking to restaurants at night with my husband, Shelly, instead of “cabbing” it!
By: Lina Midla
Well it's Monday all over again and you fire up your computer and are greeted with an onslaught of emails, your to-do list multiplies and deadlines begin to loom. All of a sudden heaps of anxiety overwhelm you, you're having a hard time remembering to breathe and you've now got a full-blown case of the Mondays!
By: Clare Harriman
While Pilates has been around since the 1920s and became well-known in the 1960s, it really took off in popularity closer to 2000. Some of its most devoted followers are A-list Hollywood celebrities, who have found the exercise a tried-and-true method for shedding pounds and maintaining bodies that have become objets d’art.
By: Clare Harriman
Foam rolling is basically at-home deep tissue massage therapy as it relaxes and stretches muscles. By doing so it helps with correcting postural imbalances, improving faulty movement patterns, taking pressure off joints, easing muscle soreness, and keeping muscles at their original length. Foam rolling is just as important as stretching to keep you exercising many more years without injuries.