Tip
#1: The *Brazilian move*
The
good thing about this move is that you don't
need to go a gym to do it, you don't even
need to find time in your day. Why? Because
you will do this move while you brush your
teeth! How does it work: Standing straight
in your bathroom, bend your knees slightly.
Tilt your hips forward while contracting them,
then pull them back. Remember to make a very
strong squeeze when you finish the forward
move. As you brush your teeth a minimum of
twice a day, that's 6 minutes a day of Brazilian
move. Along with a healthy eating, this will
guarantee you will get a nice rear for this
summer, yeah!
Tip
#2: Use your Hands!
There
are some chores you would be better off doing
by hand! For instance, washing dishes by hand
will burn 78 calories per half hour..... Knowing
that a pound is about 3,500 calories, and
assuming you will wash dishes half an hour
over 45 days, you will have lost 1 pound without
knowing it....(translated on a year, this
amounts to about 8 pounds!)
Tip
#3: How to get your 60 minutes of accumulated
exercise a day..
The
General Surgeon's orders are to get 60 minutes
of accumulated exercise per day (this can
be sliced up into 6 small walks without any
problem). Beside burning calories, when you
walk you will build the big muscles of your
lower body. Muscle tissue uses up more calories
to maintain than fat, even at rest. Again,
you don't have to go for a 60 minute walk
if you don't fee like it. You can slice it
up into 4x15 minute walk: -1- one at home
when you wake up (will also help wake up even
more :o) -2- two at lunch time to go to your
lunch place and to come back (just select
a place that's 15 minutes away from your office)
-3- one in the middle of the afternoon to
help you remain focus until the end of the
day.
Tip
#4: Manage your food cravings by being proactive!!!
Your
body produces endorphins when you do aerobic
exercise -- which means getting your heart
rate up for at least 20 mn. Aerobic exercise
produces endorphins, body chemicals that induce
euphoric and pleasurable feelings. These are
the same chemicals produced in response to
eating fat/sweet foods.
Tip
#5: Improve your posture
This
is a great exercise to improve your posture
hereby making you look great when you walk,
when you are on the beach, when you enter
a business meeting room. On a yoga mat, stand
straight. Breath a few times: inhale, exhale,
inhale, exhale slowly. Tuck your toes under
and push back into a low squat, with fingertips
lightly touching the floor. Drop your chin
so it's relaxed toward the chest. Slowly rise
from the squat position by pushing your heels
toward the floor until your torso hangs froward
and down. Keep the knees slightly bent and
aligned over the center of each foot. Breathe,
relax the upper body, and hang like a rag
dool. Inhale in that position. Exhale as you
engage your powerhouse and slowly roll up
to a standing position. When you are standing,
straighten your knees with your arms relaxed
at your sides. Inhale once again, and as you
exhale, rise slowly to balance on the balls
of your feet. Breathe, relax the shoulders,
and maintain this balance for several seconds.
You can do this exercise 3 times each time
you finish a work out. It may sound complicated
by reading this text; I suggest you print
this tip, take it with you wherever you do
your workouts, do it once with the paper and
once you have understood the move, re-do it
without reading.
Tip
#6: Easy 6-pack abs
I
have been doing 100 abs a day since I was
a teenager. As a result I have a 6-pack without
having to sweat over abs sessions at the gym.
Those who know my approach to body strengthening
know I am a *lazy* person when it comes to
getting in shape. How long do 100 abs take
to perform? Depending on the move and the
speed with which you do them, it will take
you anywhere between 90 seconds to 3 mn. Hardly
un-squeezable! You don't really need to warm
up before such a short session therefore you
can decide when to do them without having
to re-arrange your day around this very very
short session. Suggestions per day: 20 straight
crunches (your hand supporting your head,
not lifting it). 20 straight crunches with
a stop of one second at mid- raise. 40 bicycle
moves alternating right elbow/left knee and
left elbow/right knee. 20 seconds in the V-Pilates
position: you rest on your bottom in a balanced
position with your legs straightened out and
your arms reaching out straight and parallel
to your legs. This sequence allows for deep
abs (V-Pilates), superficial abs (crunches)
and obliques (bicycle) to be worked on every
single day.
Tip
#7: Short is good!
As
part of My Private Coach weight loss approach,
mini- workouts (or MetaBoost as I call them)
can do wonders for those who don't feel like
sweating for hours in a gym. "Something
is really better than nothing. If I come in
and I can work out vigorously for 30 minutes,
I would consider giving it a try," said
Dr. William L. Haskell, an exercise researcher
and professor of medicine at Stanford University.
The express workouts typically require only
one set of 8 to 12 repetitions instead of
the 2 or 3 sets of 8 to 16 repetitions that
physiologists recommend for an optimum workout.
" (Copyright the Associate Press - 12/15/2003)
Still, these MetaBoost workouts should come
in addition to the daily 60 recommended minutes
of accumulated exercise. Write to info@myprivatecoach.com
if you wish to receive FREE MetaBoost cards.
Tip
#8 : 10,000 steps a day keep the doctor away!
Invest
in a pedometer and make sure you are getting
these famous 10,000 steps I have been brainwashing
you for the past weeks! 10,000 steps start
when you wake up. Wear your pedometer on your
waist a all times. 10,000 = 3 miles = 300
calories approx (a little bit less than a
bagel). Take advantage of all opportunities
to walk: choose your lunch place 10 mn further,
get off the bus 1 stop before, take a 5 mn
break every hour or so and go a *around the
block walk*. Everything counts towards this
daily goal. You will not lose weight (this
is not enough really) but you will prevent
new pounds from accumulating and you will
improve your general health. No sweating required!
Tip
#9: Invisible chair day
Each
time you get to be by yourself, sit against
a wall without a chair and hold the position
for 1 minute. Try to do this 3 times a day.
This count as a strength exercise and will
help shape nice thighs. Feel free to apply
this tip on other days as well!
Tip
#10: How to get a really flat stomach with
no abs work
Each
time you walk, think about sucking in your
stomack (lower and upper part). This will
work deep abominal muscles that NO crunch
work can reach. This will help you get a REALLY
flat stomach. No sweating required!
About
the author: Valerie Vauthey is the founder
of http://www.myprivatecoach.com
and the president of the Silicon Valley Coachville
Chapter. She brings long years of successful
experience in the areas of Personal Coaching,
Weight Loss, Financial Coaching, Time Management,
Motivational Techniques and Behavioral Science.
