Weight Loss

You burn a meaningful amount of calories by taking several 5 minute breaks throughout the day.  During a minute of exercise you will burn between 6-10 calories depending on your body type.  So consider that by even taking the minimum of 6 calories for 5 minutes is 30 calories and by doing this three times per day you c0uld burn 90 calories and every day each week would mean 630 calories! If you aren’t all about the numbers there are many other benefits to getting bursts of exercise in throughout your day.   It helps relieve stress and clear the mind in order to focus on the task at hand.  It naturally (without sugar or caffeine) helps boost your mood and/or energy level.   There is “magic” happening inside your body when you exercise.  You...

1) Dig up an old workout you haven’t done in a while so you can see how much you’ve improved. If the workout is done with ease then you have done a great job advancing yourself. Try finding ways to make the same workout a little harder by adding weights/tubing, changing the plane of motion, changing tempo, or change the environment to add a step or disc pillow. If it is not easier to do the workout then you should set a goal to be able to perform the workout the way you want. 2) Timing yourself during challenges can also be a great way to stay motivated. See how many squats or lunges you can do in one minute and then add five or ten to it for next time. Another great test is to do jump ups onto a step. How many can you do in 30 seconds? Then...

Many of us use the start of the New Year to set goals to make major changes in our life. We want to lose weight, quit smoking, start exercising, achieve a pain free lifestyle, spend more time with loved ones, complete a home project, etc. Unfortunately, even as we set these high expectations and lofty goals we probably know that we won’t follow thru because we do the same thing every year without success. It is a good thing to set high and lofty goals. The big secret is knowing how to achieve them. When we set out to achieve a big thing or “climb that mountain” we don’t just leap to the top in one fell swoop, we accomplish this one step at a time. We can also compare this to climbing a ladder one rung at a time. As with any goal, we need a plan to...

We are excited to bring a 12-week fitness and nutrition program to our office. Our personal trainer and Weight Management Consultant, Lisa Moellering is presenting her successful LEAN (Living Everyday Actively & Nutritiously) program to our patients and friends. The 12-week LEAN program gives you motivation, direction, and guidance you need to live everyday actively and nutritiously. This educative and progressive program will: Provide you with weekly support and tools that will help with your success when planning for lasting health and fitness. Understand the necessary, but often confusing, nutrition information so you can apply it to your daily life. Demonstrations at meetings to enhance your learning experience. Join us for a grocery store tour to...

Do you have a plan? Do you go to the mall for gifts without knowing who is on your list? Do you wrap presents without having all your supplies first? Do you celebrate at your in-laws unexpectedly? Probably not. Just as you need some sort of plan for all of these things, you need a plan to keep you from over indulging in food and drinks. Here are some reminders to help keep you from going over board this holiday season: - grab a child’s plate to load up instead of an oversized adult plate. - Drink a large glass of water before dinner to feel full. - Use portion control! 5-6 oz of turkey is enough. - Choose a variety of food groups but most of your plate should contain vegetables and salad. - Don’t sit on the couch after your meal. Get up, move...

There are many exercises you can do at home with minimal or even no equipment. Here are a few examples you can do on your ottoman or bench, kitchen chair and couch. This is a side plank with a leg lift. You will be using your obliques to hold you up. While in the side plank, lift and lower your top leg. If this move is too difficult you can lower your knee to the ground and perform the move from that position. Try to do it for 30 seconds on each side and repeat. The tricep dip can be done on any sturdy chair or the steps. The closer you bring your feet to the chair the less difficult the move will be. Try to get 20 of these done or do it for 30 seconds right after you do your side planks! This picture shows hip bridges. You place your feet on the edge...