High Intensity Bosu Ball Workout

This cardio-focused workout is sure to get you sweating and burning calories by using superset exercises (two exercises back-to-back).  Incorporating a bosu ball adds variety to a workout by creating an unstable surface, which forces you to brace your core to stabilize yourself during the exercises.  This workout contains two bonus cardio sessions to get your heart rate up even more!  Exercises target full body (quadriceps, hamstrings, glutes, shoulders, biceps, triceps, and core).

Equipment needed:  Treadmill, bosu ball, and a lightweight body bar (between 12-18 pounds).

WARM UP:  Walk for 10 minutes on an incline on a treadmill between levels 5-6 at 3.0 mph for 10 minutes.

SUPERSET 1:  Repeat the entire superset three times.

--Squat with lightweight body bar (leave bosu ball to the side):  Complete 15 repetitions.

--Bicep curl with body bar while standing on the bosu ball:  Complete 15 repetitions.  Embrace your core while standing on the bosu ball!

CARDIO:  Complete two 30-second intervals of mountain climbers by supporting yourself on the bosu ball in plank position.

SUPERSET 2:  Repeat the entire superset three times.

--Static lunge with back foot on the bosu ball behind you (aim to place the back foot on the middle of the ball).  Place the body bar vertically on the floor and hold it out in front of you for stability (beginner or intermediate levels), or place it on the soft part of your upper back to add resistance (more advanced).  Don't forget to alternate legs!  Each set should include 15 repetitions on both legs.

--Upright row standing on bosu ball:  Complete 15 repetitions.

CARDIO:  Alternate feet by doing fast foot taps on the bosu ball for two 30-second intervals.

SUPERSET 3:  Repeat the entire superset three times.

--Hip bridge with feet on bosu ball with body bar across lap to add resistance:  Complete 15 repetitions.

--While still in hip bridge position, tricep press (keep your glutes lifted the entire time):  Complete 15 repetitions.

COOLDOWN:  Walk for 5-10 minutes to bring your heart rate back down.

© 2016 Melanie Glover. All rights reserved.

 First image above:  Shutterstock.

Summer Reflections: Giving and Receiving Life

A friend once asked me, “What is life giving for you?”

I know she didn’t expect me to answer right there and then, and she told me that the answer didn’t matter to her.  The question she had asked was to prompt me to engage in the mental exercise of determining for myself what is life giving – what breathes life into my face, heart, spirit, body, etc.

What fills me has always been connecting with people, and my life experiences have been about how to make those connections.

On a cool night in June, I had invited my father to a community fundraiser for a non-profit where I volunteer.  He could not figure out why, with my busy schedule and full-time job, I would take on another responsibility. 

I wanted to show him.

After the fundraiser where he saw art auctioned off to support the organization, met my fellow volunteers, and listened to an explanation of what our organization does, he was even more curious about how I spend my time. 

On our way to his home, I took him by the non-profit, deep in the heart of a community in desperate need of attention from businesses, government, healthcare professionals, investors, and community activists. 

I showed him the area that housed our non-profit as well as the building itself.  I explained to him the services it provides to those in need living within that community.  Once he could see the building, its sign, and its parking lot, and after listening to my explanation, he understood.

“So you do this because you want to?” he asked.

I nodded, and I explained that it fed me to know that I could help other people with the gifts I’ve been given. 

“Like the artists said, dad,” I replied, “you’ve got to use your gifts to help others.  It’s then you know you’re on the right path.”

He understood.

“It’s the same reason why I do the free fitness classes in the same community, to help people see themselves in a different, better light, and to show them their own healing and potential.” 

He got it.

As we neared his home so I could drop him off, I realized that perhaps my explanation wasn’t so much a teaching lesson for my father as it was for me.  It was the first time I had verbalized the feeling of “life giving” to myself.  It was the first time I had acknowledged what I need out of this life to feel purposeful.  I realized, perhaps more importantly, that I had already given myself permission to seek and live these connections.  The non-profit building, the community, the rows of businesses in disrepair, and the conversation with my father all reminded me that I was already living a life giving life. 

Giving yourself permission to seek out what you want is one thing.  But taking a step back and realizing you’ve done it – to me, I cannot think of anything more life giving than that.

© 2016 Melanie Glover. All rights reserved.

 First image above:  Shutterstock.

Recipe: Super Simple Chocolate Mousse

This easy and efficient recipe balances protein, carbohydrates, and healthy fats to provide you with quick energy at any time of the day.

Ingredients:

--¼ cup almond milk

--1 teaspoon of raw honey

--1 teaspoon of vanilla extract

--1 large (or 2 medium-sized) avocados

--2 scoops organic chocolate protein powder

Instructions:

Combine all ingredients in a blender, and puree until smooth.  Add the milk in slowly and as needed to smooth out the texture.

Serves:  2 people

Season of consumption:  All

© 2016 Melanie Glover. All rights reserved.

 First image above:  Shutterstock.

Low-Impact, At-Home Workout for Beginners: Upper- and Lower-Body Exercises

This post includes low-impact, at-home exercises for the beginner with a full-body focus (upper and lower).  Complete weighted exercises in three sets of 10-12 repetitions each with light dumbbell weights (2-5 pounds).  Be sure to keep the head above the heart!

 Warm-up options

Option 1 warm-up:  march in place for 30 seconds, and don’t forget to use your arms in addition to your legs.  Rest 30 seconds.  Repeat as desired.  Targets:  full body.

Option 2 warm-up:  practice sitting down and standing up from a chair.  Do the movement slowly to avoid standing up too fast and causing dizziness.  Try not to use furniture for support, but use it for support at first and as needed to avoid falling.  Repeat this exercise a few times.  Rest 30 seconds.  Repeat as desired.  Targets:  full body.

 Upper body seated exercises

Lateral side raises.  Targets:  shoulders, upper back.
Sitting isolated bicep curls.  Targets:  biceps.
Overhead tricep extension.  Targets:  triceps, shoulders.
Single-arm tricep “kickbacks.”  Do one arm at a time, and use a piece of furniture in front of you for support if needed.  Targets:  triceps, shoulders.
Bent-over back row.  Targets:  Upper and mid back, shoulders.
Arm circles.  Targets:  Shoulders, upper back.
Overhead press.  Targets:  shoulders.

Lower body standing exercises

Standing calf raise.  Targets:  Calves.
Modified jumping jack.  Targets:  Full body.

Instructions:  Start with your feet together about hip-width apart.  Move one foot out to the side, and bring it back in to the starting point.  Repeat on the other side with the other foot.  Try to move as quickly as you can while taking deep breaths.  Repeat for about 30 seconds, then rest 30 seconds.  Repeat as desired.

© 2016 Melanie Glover. All rights reserved.

 First image above:  Shutterstock.

Reminder to the Young Professional: It’s a Marathon, Not a Sprint

You didn’t train for a sprint; we are here for the long haul.  This professional marathon is a constant battle toward balance and wellness – and you CAN do it.

So you’ve done it.  You’ve graduated from school, secured a new job, and begun paying off those student loans.  Congratulations!  Despite the adrenaline rush with which you might initially attack your new, post-student life, ensuring a sustainable rhythm of work and life is critical to achieving and maintaining overall homeostasis in the body.  Many of us new professionals may be young and healthy, but we should not underestimate the toll that stress can take on our bodies over time under continued stress.  Instead, focus your energy on making intentional commitments toward wellness in your everyday life.

Nutrition

While you may have more cash flow now to explore healthier food options, the temptation is to eat out or invest this money in the convenience of food prepared for you.  But cooking for yourself can save money and encourage healthier choices, and it can even be therapeutic!  Check out a cooking class near you for ideas, pick up a cookbook at your local bookstore, or browse the web for numerous food blogs or e-books on healthy, easy meal ideas.  Mealtimes do not have to be heavy, either.  Consider eating more frequently, and contemplate consuming lighter food throughout the day to sustain energy levels and keep your metabolism burning calories while sitting at a desk or in client meetings.  Include balanced meals of protein, healthy fats, vegetables, fruits, and complex carbohydrates to avoid sugar peaks and cravings toward the end of the day.

Spice up a chicken dish with cilantro for a burst of flavor.

Exercise

Exercise can be a substantial stress reliever, and it is important for long-term health to avoid cardiovascular disease.  Consider aerobic as well as anaerobic activities to help you maintain a healthy weight, build muscle mass, and reduce stress.

1. Walking: This activity can be very therapeutic.  Even if you cannot fit in a 30-minute walk, consider getting up from your desk for even five- or 10-minute bouts of walking it out.
2. Resistance training:  If you are looking to lose weight, resistance training is a great way to build muscle mass to increase your overall metabolic rate and burn more calories over a sustained period.  Consider an organized circuit routine at your local gym to become acquainted with exercise equipment if you are not familiar with resistance training.
3. At-home exercises:  Focus on a particular muscle group, or simply choose your lower body or upper body to make at-home exercises more mentally engaging.  Sample exercises may include quick bursts of cardio such as jumping jacks, jump squats, lunges, and high knees mixed with resistance training with dumbbells, resistance bands, or kettle bells (this equipment makes for easy storage at home).
4. Group fitness activities:  Find a colleague to accompany you on a walk and hold a walking meeting during work hours, or sign up for a group-fitness class at your local gym.  This is a great opportunity to be social and get moving!

Stress-Management Techniques

The following list includes a few tips worth exploring to maintain a healthy frame of mind:

• Adequate rest and sleep
• Vitamins and hydration
• Mindfulness, meditation, breathing practices, yoga, and stretching
• Music therapy
• Hobbies: reading/book clubs, cooking, sports, etc.
• Support: Personal relationships, professional development, community involvement/volunteer work

Rest by conserving your energy as you simply perceive what is in front of you.

While we want to make the best use of our time by scheduling every moment of our day, make sure to leave some time for yourself to relax in your personal space, enjoy a cup of coffee or tea, or read a chapter in that new book.  The thought of not having to do anything at all is somehow especially relaxing in our daily lives that are oftentimes quantified by billing or invoicing instead of being and perceiving the moment before us.

© 2016 Melanie Glover. All rights reserved.