No Time to Work out—Let’s bust that excuse right now. First, I am a super busy single mom working 2 full time jobs, plus I have osteoarthritis in both knees. Here is a workout I use which takes about 10 minutes and burns lots and lots of fat and calories.
25 jumping jacks
25 push up—knees or regular
25 mountain climbers
25 split lunges
Repeat 4 times. This work out will work multiply muscles groups and provides a killer cardio work out in less than 10 minutes. Try it out and tell me how you did...No Excuses!
P.S. Thanks to Troy Anderson at Kettlebell Fat Loss Training for this lovely gem.
Saturday, August 8, 2009
Saturday, August 1, 2009
How To Sleep Like A Baby
Sleep is crucial for your health, well being and quality of life.
Yet, if you're like so many millions of Americans, you're simply not getting enough... That's dangerous because it effects your mood, health and day to day performance.
With that in mind, here's how to sleep like a baby every single night - boosting your energy, health and quality of life...
Go to the bed and get up at the same time every day - Your biological clock likes routine, and is very sensitive to change. So make sure you pick times and stick to them. Now the only catch is you can't sleep in on the weekends... But what's the point in sleeping in and missing half of the weekend you've looked so forward to all week anyway? Get up early on Saturday for a change and enjoy the best part of the day.
Be more active, workout - Instead of lying in your bed for an hour every night trying to sleep, wasting time, spend that hour working out during the day instead. You'll burn away all that excess energy that keeps you awake, get in great shape and not have to spend the night tossing and turning anymore. Warning: Don't work out close to bed time though, because you can wake your body up even more.
Don't take sleeping pills - It scares me how drugged up the nation can be sometimes. I strongly disagree with taking sleeping pills. The key is to learn how to fall into a relaxing, natural sleep. With pills your body never learns that, and becomes drug dependent. Making it even harder to fall a sleep when you come off the pills.
Avoid coffee, tea or soft drinks in the evening - Anything with caffeine in it is going to keep you awake longer than you need to be. Cut consumption AT LEAST 3 hours before bedtime.
Keep your bedroom temperature cool and consistent - I think everyone can relate to long, sweaty, summer nights... The warmer it is the harder it is for your body to "shut down" and get into sleep mode. There's no exact temperature I can recommend, just try experimenting and find what?s best for you.
That's 5 solid tips right there. Sleeping really is a health essential so USE these and make sure you're getting enough.
Yet, if you're like so many millions of Americans, you're simply not getting enough... That's dangerous because it effects your mood, health and day to day performance.
With that in mind, here's how to sleep like a baby every single night - boosting your energy, health and quality of life...
Go to the bed and get up at the same time every day - Your biological clock likes routine, and is very sensitive to change. So make sure you pick times and stick to them. Now the only catch is you can't sleep in on the weekends... But what's the point in sleeping in and missing half of the weekend you've looked so forward to all week anyway? Get up early on Saturday for a change and enjoy the best part of the day.
Be more active, workout - Instead of lying in your bed for an hour every night trying to sleep, wasting time, spend that hour working out during the day instead. You'll burn away all that excess energy that keeps you awake, get in great shape and not have to spend the night tossing and turning anymore. Warning: Don't work out close to bed time though, because you can wake your body up even more.
Don't take sleeping pills - It scares me how drugged up the nation can be sometimes. I strongly disagree with taking sleeping pills. The key is to learn how to fall into a relaxing, natural sleep. With pills your body never learns that, and becomes drug dependent. Making it even harder to fall a sleep when you come off the pills.
Avoid coffee, tea or soft drinks in the evening - Anything with caffeine in it is going to keep you awake longer than you need to be. Cut consumption AT LEAST 3 hours before bedtime.
Keep your bedroom temperature cool and consistent - I think everyone can relate to long, sweaty, summer nights... The warmer it is the harder it is for your body to "shut down" and get into sleep mode. There's no exact temperature I can recommend, just try experimenting and find what?s best for you.
That's 5 solid tips right there. Sleeping really is a health essential so USE these and make sure you're getting enough.
Saturday, June 13, 2009
Decide. Commit. Succeed.
Beachbody has been creating the nation's most popular in-home fitness and weight loss solutions since 1998. With incredibly effective workout programs and superior nutritional supplements, you can get in the best shape of your life!
Sunday, May 10, 2009
Swtiching things up & Happy Mother's Day
Hello everyone,
Happy Mother’s Day to every mother ever where…I got up this morning at 6:00am because I received an invite from a Beach Body member to work out with them online. Since I don’t have to work today and I know the importance of support and accountability and having someone there to help support the journey I said yes.
Well, when the alarm went off at 5:45am I thought heck today is my day to rest why did I say yes. I sat in front of my computer and thought don’t be a jerk let’s do this. So I logged in, pulled out P90X’s KenpoX and got busy. I was so glad I did.
I haven’t done KenpoX in so long, I forgot what a wonderful workout it is. I was sweating and breathing hard and loving every minute of it. One of the things that struck me as I continued to work out was Tony’s comment about getting his second wind. With today being Mother’s Day, I thought (as I’m punching and kicking) how many times a day do moms have to get their second wind?
Switching up my workout today was my second wind. Pulling out my P90X tapes was my second wind and fun. I haven’t done them in a while and it was a welcomed change. It felt invigorating and rejuvenating.
That’s why I tell people that I work with – you need to make changes to your workout and diet every 2-4 months to keep your body guessing. With that being said, don’t be afraid to switch up your routine.
Ever have a salad for breakfast or breakfast for lunch? Why not replace one meal with a homemade smoothie to switch things up. Do you workout every morning or evening? Try switching those around too. Variety can be that spice in your fitness life.
Well before I continue to prattle on Happy Mother’s!
Live Actively. Eat Well. Be Healthy.
Pamela Kirkland
Neighborhood-Fit.com
Happy Mother’s Day to every mother ever where…I got up this morning at 6:00am because I received an invite from a Beach Body member to work out with them online. Since I don’t have to work today and I know the importance of support and accountability and having someone there to help support the journey I said yes.
Well, when the alarm went off at 5:45am I thought heck today is my day to rest why did I say yes. I sat in front of my computer and thought don’t be a jerk let’s do this. So I logged in, pulled out P90X’s KenpoX and got busy. I was so glad I did.
I haven’t done KenpoX in so long, I forgot what a wonderful workout it is. I was sweating and breathing hard and loving every minute of it. One of the things that struck me as I continued to work out was Tony’s comment about getting his second wind. With today being Mother’s Day, I thought (as I’m punching and kicking) how many times a day do moms have to get their second wind?
Switching up my workout today was my second wind. Pulling out my P90X tapes was my second wind and fun. I haven’t done them in a while and it was a welcomed change. It felt invigorating and rejuvenating.
That’s why I tell people that I work with – you need to make changes to your workout and diet every 2-4 months to keep your body guessing. With that being said, don’t be afraid to switch up your routine.
Ever have a salad for breakfast or breakfast for lunch? Why not replace one meal with a homemade smoothie to switch things up. Do you workout every morning or evening? Try switching those around too. Variety can be that spice in your fitness life.
Well before I continue to prattle on Happy Mother’s!
Live Actively. Eat Well. Be Healthy.
Pamela Kirkland
Neighborhood-Fit.com
Friday, May 8, 2009
Reality check - quick weight loss = sagging skin
When it comes to being healthy, you have to want it. One of the most frustrating things about getting in shape and improving your health is that it takes time and patience.
Not just patience, but patience to continue with the journey because there is no end. Once you start you can't stop. If you do, you'll end up where you started from. I read and watch and listen to many things involving health and fitness.
There is so much out there - but not much that gets to the heart of the matter. If you've been obese for a long time the possibility of you getting back to the body you had when you were 18 is going take a shit load of work.
Even with that there may be some residual side effects like sagging skin you'll have to deal with. I watch many a infomerical and not one addresses the fact that if you've been very big for a long period of time and you lose weight quickly, you're gonna sag.
If the truth be told how many of those people who've been over weight for a long period of time and lost a lot of weight in a short period of time didn't have sagging skin?
Reality check!
Until next time...
Live Actively. Eat Well. Be Healthy
Pamela K.
Not just patience, but patience to continue with the journey because there is no end. Once you start you can't stop. If you do, you'll end up where you started from. I read and watch and listen to many things involving health and fitness.
There is so much out there - but not much that gets to the heart of the matter. If you've been obese for a long time the possibility of you getting back to the body you had when you were 18 is going take a shit load of work.
Even with that there may be some residual side effects like sagging skin you'll have to deal with. I watch many a infomerical and not one addresses the fact that if you've been very big for a long period of time and you lose weight quickly, you're gonna sag.
If the truth be told how many of those people who've been over weight for a long period of time and lost a lot of weight in a short period of time didn't have sagging skin?
Reality check!
Until next time...
Live Actively. Eat Well. Be Healthy
Pamela K.
Friday, January 9, 2009
This is so sad, but true
As a fitness professional, I can tell you from experience that most people just do not give their health a second thought until it's gone.
It's very sad, but very true.
Now I know you've heard this before. And I know that this message typically falls on deaf ears.
But today I want you to do some soul searching.
First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.
Next, I want you to think about the old saying "you are what you eat."
Truer words were never spoken, you know. So now give me another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.
So if you are what you eat, what is YOUR body made of right now?
Have I struck a nerve yet?
You and I both know there's nothing better than filling up on nature's finest whole foods.
If you are what you eat doesn't it make sense to build your body with nature's finest?
By now I'm guessing I have your full attention.
Good.
Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.
Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.
They even have specific formulas for men and women.
It's an incredibly convenient way to build your body with better materials, so to speak.
And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.
Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.
In fact, their products are so in demand they are now shipping to theUK , Ireland , Australia and New Zealand
It's very sad, but very true.
Now I know you've heard this before. And I know that this message typically falls on deaf ears.
But today I want you to do some soul searching.
First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.
Next, I want you to think about the old saying "you are what you eat."
Truer words were never spoken, you know. So now give me another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.
So if you are what you eat, what is YOUR body made of right now?
Have I struck a nerve yet?
You and I both know there's nothing better than filling up on nature's finest whole foods.
If you are what you eat doesn't it make sense to build your body with nature's finest?
By now I'm guessing I have your full attention.
Good.
Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.
Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.
They even have specific formulas for men and women.
It's an incredibly convenient way to build your body with better materials, so to speak.
And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.
Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.
In fact, their products are so in demand they are now shipping to the
Yes, ALL their products are that good and they are that much in demand.
So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.
Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is: 012009
- The website is tinyurl.com/8dzens
- If you want to check out the VGF25+ I've been telling you about go here: http://tinyurl.com/76r8ae/vgf
Yours in health,
Pamela Kirkland
Neighborhood Fit
PS - Do some soul searching today. Do you really want to be one of those people that think about their health AFTER they've lost it?
PPS - If your nutritional plan needs a boost be sure to check out Prograde's 10.9% off sale at tinyurl.com/8dzens
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