when was the last time you skipped

I woke up today full of energy and feeling great. I went for my walk and wore my heart rate monitor. I try to take different walking paths otherwise it gets really boring. Today I went on one of my regular paths but I had too much energy for just fast walking. I had some great music on and I felt like a kid. I remembered how much fun I used to have when I was skipping. I tried it. WOW!!!!! It felt great and my heart rate shot right up there. I went back to walking and did that through out my walk today. Yes I did get some strange stares but I had a great smile on my face and had a blast.

I highly recommend you try skipping to break up your walking routine. Do not skip if you have bad ankles or knees. If you are not sure just try a few skipping steps and see how you feel. I was able to get in several intervals. Let me tell you that the IsoBreathing helped me tremendously. You will get out of breath very quickly but then slow down to your fast walk and when your heart rate feels almost back to normal that is when it is time to take it up again.

Do Not Forget To Stretch afterwards. You will need to rotate your ankles, stretch your shins by pointing your toes toward the ground, get in a calf stretch and dont forget to stretch your hip flex ors. That is a calf stretch with a pelvic tilt.
Till next time just keep on moving.
Ellen

Tighten your bottom in less than 2 minutes per day

Wouldn't it be great to tighten your bottom in less than 2 minutes a day. Well you can. You can even do this while brushing your teeth in the morning. Your stance will be one hand on the counter for balance and the other hand brushing your teeth. Your feet are hip distance apart and toes are facing forward. You are going to get into an extremely modified squat position. Your backside is back and your knees are over your ankles. Keep your ribcage elevated.Do not bend the knees a lot. I am talking about extremely modified. You are going to raise your body up and down very slightly. The emphasis is in the heals of your feet. You will now be working your hamstring muscles and your backside. The movement is a maximum of 1 inch. I am going to place a segment on you tube of this so you will have a visual. Look up isobreathing-tighten your bottom in less than 2 minutes a day. Don't forget to breathe but dont choke if you are brushing your teeth.

It has been awhile

Like everyone else it has been awhile since I entered anything. Working 2 jobs takes it toll. I am back and hope to post as least once a week.

The weather is getting warmer and this is the time of year for gardening and wanting to be outside. In Mays newsletter I talk about a hand full of stretches for gardeners. (so dont forget to sign up for the free newsletter)

Try and get some walking in this month. If you dont already have a pedometer I suggest getting one. They are inexpensive and come in real handy to see how much movement you are really getting in. The next blog will be about your 10,000 steps and how to achieve them. For now just keep on moving.

I received an e-mail from and individual who has a walking partner and is frustrated because her partner walks too slow. I told her to do what I did. Get your walk in first and then join her and consider that your cool down. this happened to me and a very good friend. I did enjoy our walks together but I needed more. Remember as a female you have that tendency to be a care giver BUT... you come first. You have to take care of yourself first before you can take care of everyone else.

You can challenge your friend to walk faster but in this case this individual told me that she didnt want to walk faster.

As far as time goes- time is very precious to everyone. If you have only 10 minutes use those 10 minutes for your faster walk then meet up with your friend. If you dont have the time then choose 1-2 days per week for you to walk by yourself. Have come fun music to get you moving and use the other days to walk with your friend.

If you are looking to lose weight then you need to change up your walking routine to a faster pace. The other alternative is to walk fast for 30 seconds and then take Three minutes at your regular pace. Then go back to 30 seconds at the faster pace. see if you can do that through out your walk( If you just walk faster your shins will become sore) take it slowly and and soon enough your will be able to add an additional 15 seconds of faster walking every time you walk.

Over time your entire walk will be faster paced. BE CAREFUL... I always see individuals over striding which takes its toll on your lower back and knees. Start with your normal stride and as you pick up your pace your step stride should be shortened not lengthened. Your hips should be swaying side to side. Your arms should be relaxed by your sides but slightly bent at your elbows. Your body will automatically have your arms slightly swinging.

If you hold on to hand weights make sure that the weights are very light. I have seen and heard of lots of shoulder and neck problems from using heavier weights and trying to speed walk.

Well get your sneakers on and start moving if you dont already do so and if you already walk well... keep on moving.
Till next time
Ellen

Helpful Hints and exercise of the day

A few simple tips:
1. think of where you want to be (realistically)
2. write it down. If it is written it sends a message to the brain that it is real
3. imagine yourself at your goal weight or size
4 write a positive statement including your goal. I look fabulous at size -
5 If you truly imagine yourself at your goal it will send a message to your brain and this is what will eventually happen
A. you will start to think - I am at my goal weight what would I eat at my goal weight. You will then start to watch what you put into your mouth and how much of it will you eat.
B. I never believed in DIET just healthier and smarter choices
C. I am at my goal weight so how much aerobic activity do I need to stay here
D. I am at my goal weight so how many times a week should I be strength training and and for how long.
E. How much water should I be drinking to stay hydrated and to keep that fuller feeling in my belly.

These are just a few of the things that I go over with my clients and this seems to help them out quite a bit.
Personally I do this every day and it does help me to maintain what I have achieved. Minus 65 pounds and keeping it off for over 25 years.

Yes at one point I had weight to lose also. Yes I set my mind to what I wanted and Yes I had my ups and downs. To this day it is still the few 2-5 pounds but I wont let it get over the 5 pounds.

I do eat lots of salads, fruit, dairy and fish. There is actually lots that you can do to eat well and stay healthy.

EXERCISE OF THE DAY:
Are you in the car often and stuck in traffic or lots of traffic lights? Well if your wheels are not turning (car in motion) place your hands on either side of the steering wheel and relax your shoulders. Sit up tall and place gentle pressure on the steering wheel. If you slightly round your upper back you will feel your front shoulders and chest muscles coming into play. Once you are able to feel that then increase your intensity by pushing harder. (REMEMBER TO BE SMART AND DO NOT DO THIS IF YOUR CAR IS IN MOTION!!!!!)

If you are not in a car take the back of a chair and place your hands on either side of the chair. Same motion- sitting tall and slightly rounding your shoulders press on either side of the chair and you will feel your front shoulders and chest muscles working.

Let me know what I can do to help you out.
Ellen

I DID IT- CHECK IT OUT!!!!!

I was able to get my camera to work and get all the hookups working. I was able do place 2 clips onto youtube under isobreathing-abdominals and isobreathing-snippets.
Check them out and let me know your thoughts.
I did ask for suggestions on various muscle groups that you would like to see worked without having to go to the gym.
looking forward to hearing from you.
Ellen

on and on

I did get the new connections for the camera and my computer. The one end did fit my camera and I was so excited. I tried to fit it to my computer and it did not fit. Talk about frustration.

I went back to circut city to return the camera because nothing was fitting. I told the same girl how frustrated I was because I was first able to read all the directions in the booklet and understand them. (remember I stated before that my son would read the instructions and then teach me how do use varied items) Well I did it on my own and was very proud of myself.

BUT... I did return the camera and went home feeling frustrated. Later that evening my husband spoke to my son and found out that somewhere in his room he had a connection that would fit into my computer and this connection had a plug that would fit into the camera. I went and tried the computer first and the plug did fit.

I took it with me back to circuit city and of course through all of this the same girl was behind the counter. I tried to go different times so I would not run into the same individuals. She smiled and laughed and said your back.

I had the new plug with me and said that I needed to try the camera one more time because my son said that this connection would fit. OH MY GOSH it did fit the camera. The expression on both of our faces was pure joy.

I did repurchase the camera and I am a happy camper. Now all I need to do is figure out how to put what I filmed onto the computer. As soon as I do I will let you know.

Ellen

Another Exciting Day- and -Stretch of the day

I wanted to let you know that I went back to Circuit City and returned the connector that did not fit my computer. I went prepared with my computer and the new camera. I get to the counter and the same girl was there from last night. luckily next to her one of the managers. I returned the connector and he chimed in and stated that I had to go through the company to get the proper connections. I did thank him and went home to order the proper connector. Now if they told me this from the beginning my life would have been so much easier.

Last night I spoke to my daughter who has been involved on myspace for a few years now helped me to revise my pages. Wow what a difference. I am glad that she knows what she is doing. Thanks Rebecca.

I decided that I needed to write a few articles so I am getting to work on that. There are a few magazines that I have contacted and they said yes so all I need to do now is put the pen to work. I will let you know what magazines will publish what articles and post them here.

I have been on the computer for quite a while each day now and can truly understand those that are behind a desk all day. FOR TODAY I am going to post the STRETCH of the day:

This is for those behind a computer or desk for hours on end. Sit comfortably in your chair. Your legs are uncrossed. allow your lower back to sink into your chair or another words perform a pelvic tilt. Reach your arms out front and round your upper back. Relax your chin to your chest and try to reach your fingers across the room. You will feel a stretching in your upper back, lower back, and neck. this should all be very comfortable. Hold this position for a few slow deep breaths and you will find your tight muscles relaxing.
This stretch can be performed a number of times during the day.

Have an IsoBreathing Day.
Ellen