Bringing the Gym Home

There are days I don't feel like going to the gym and would rather exercise from the comforts of my home. When I do, I choose an interval workout incorporating aerobics and strength training. Here's what I do in my home gym:

Shoulder press, Google images

• 5 minute - warm up on the treadmill
• 15 each - bicep curls and shoulder presses, hold/suck abdominal muscles (abs) in tight. During the shoulder press, keep your knees soft (don't lock them) and keep your elbows at the shoulder level. ARMS 
• 5 minute - walk, jog, or run on the treadmill (increase the incline if you're walking)
• 15 squats: visualize sitting in a chair, keep your weight in your heels so that when you squat, your toes lift a bit, make sure your knees stay behind your toes. Hold abs in tight. LEGS 
• Repeat step 3
• 16 alternating lunges - stand up nice and tall, abs tight, step forward with the left leg and extend the right leg as far back as you can. Lower the right leg just until your knee almost touches the floor. Your left leg should be parallel to the floor. LEGS
• Repeat step 3
• 15 - 25 Push-ups; full or modified on your knees. Hold abs in tight. CHEST
• Repeat step 3
• 15 - Bent over flys; bend over at the waist, flat back, tuck your tail bone in so that your butt is under not up; keep your head down looking diagonal in front of you, lift the arms to the side like you're going to fly like a bird and squeeze your shoulder blades together. Hold abs in tight. BACK
• Repeat step 3
• Planks: 15-60 seconds; in a push-up position, bend elbows and rest on the forearms. Your weight should be on your forearms and the balls of your feet, keep your back flat and hold your abs in tight. Make sure you continue to breath. People unknowingly hold their breath during the plank. ABS
• 5 minute cool down - walk at a lower speed 

Squat, Google images

This is a great workout and I break a sweat. I use a pair of ten pound weights when I do the arm, back, and leg exercises but these can be done without weights. I run on the treadmill between 4.5 and 5MPH. If I'm feeling very strong, I'll run at 6/6.5 MPH but I take it easy because I'm still recovering from the bulging disk situation in my lower back. If I chose to walk, I increase the incline between 4.5 and 10. For safety reasons, the higher the incline, the slower the speed. For instance, if I have the incline at 10, I'll walk between 3 and 3.5MPH. Breath throughout all the exercises.

There are many strength training exercises I can do besides what's listed. For instance, I'll do a front kick then lunge, mountain climbers or alternate leg lifts while in a plank position. My goal is to get a total body workout and have fun. Here's to your health.  

Oatmeal for Heart Health

I like oatmeal and lately I've been eating more of it. Why? So that I can get the benefits of reducing cholesterol. I recently found out that my LDL (LOUSY) is high even though my HDL (HAPPY) is also high. My total cholesterol is slightly high and I want to focus on bringing the numbers down within six months.

According to WebMD, many variables that increase ones cholesterol such as weight gain, diet, genetics, or smoking. As for me, I unscientifically think the increase is due to weight gain. I didn't workout for about three months due to major lower back pain. Weight gain may increase triglycerides as well. 

I eat very little meat but since cholesterol are in foods that come from animals, I'm thinking of becoming a vegetarian. There is no cholesterol in plant foods but foods that come from animals such as egg yolk (guilty), butter, cheese, or meats have cholesterol. 

Seeing the numbers from my yearly physical reminded me to really be careful and be mindful of what I consume. Thankfully, I'm able to workout again and I know I can drop the weight and the lousy cholesterol numbers will drop. I'm back to exercising at least five days a week.

Oatmeal to the rescue! Oatmeal has soluble fibers and healthy carbohydrates and reduces cholesterol. I'm also eating less foods such as cookies. I developed a habit of eating about two/three cookies a week from Panera. There's nothing wrong with their baked goods but too much of everything isn't good for you. Baked goods, packaged items and fried foods have trans fat which isn't good for the body as well. 

No matter how healthy your lifestyle, there's always room to improve. Here's to your health! 

I Spin Around

Pearl Izumi shoes. Photo by Mrs. O

I've been testing out my first pair of cycling shoes and I LIKE them. I've been cycling for over a year wearing my cross trainers and using cycling shoes make a huge difference. Fitness experts say that there's no need to buy a pair of shoes for every exercise but if you're going to do a type of exercise or sport for a long time, I recommend that you do.

Photo by Mrs. O

I bought the Pearl Izumi brand from REI in my neighborhood. There are several brands for men and women but if you were a large shoe size like me, you'll probably have to select a pair in mens. They are also in European sizes. For instance, if you were a women's size 11 like me, you'll be a size 43 in women or 45 in men. I tried on about five pair of shoes before I found a comfortable one.

Photo by Mrs. O

Once I made my selection, the associate mounted a pair of cleats at the sole of the shoes. The cleats clip on the top of the bike pedal. Wearing cycling shoes, I feel that I'm working more efficiently and that my muscles are working harder. I feel many muscles working compared to wearing my cross trainers. I'm still getting use to the feel of riding on air. Here's to your health and discovering new ways to enjoy exercises more and more.