A to Z Challenge: K is for Kickboxing

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It’s Wednesday and time for the letter K. For me, this has to mean kickboxing. Β I wanted to introduce you to something that you may not have thought about, to give you a new activity to try. After all, isn’t trying something new one of the ways to keep our mental acuity sharp as we age?

I take a one hour class every Wednesday, and I look forward to it each week. If I enjoy it so much, you might wonder why I don’t do it more than just once a week. Well, I also am committed to my rock climbing training program, which has specific workouts three times a week for 2 hours per session, plus I climb on the off days. Add in yoga and hiking and this old body needs a break from time to time πŸ˜ƒ I also love the trainer that teaches only the Wednesday class!

Kickboxing or boxing, may seem intimidating but here are some reasons to consider adding in a class either at a gym, or a home workout.

The calorie burn πŸ”₯Β kb2

This is an intense, one hour workout that combines balance, coordination, flexibility, endurance, power and strength. You will be jumping rope, shadow boxing, circuit training and performing conditioning drills. The average 125lbΒ  person will burn anywhere from 750-900 calories!

It’s a total body workout πŸ‹πŸ»β€β™€οΈΒ images

The movements necessary to punch, jab, kick and slip a punch require a coordinated effort from several muscle groups, all Β working in unison. You will work your arms, core, legs, glutes and back. Working muscles from different angels is the most efficient way to build strength. And no ladies, you will not bulk up! You will tone and lengthen the muscle fibers.

This is also a cardio workoutπŸƒβ€β™€οΈ2932-01P_MMY_RBG_JUMPROPE-hpr-2_u99ynl

The intensity level is high, as you raise your heart rate and maintain that throughout the entire workout. Of course, you will need to start slowly and build that endurance, just like any other sport. Eventually, you will be able to keep moving during the complete hour. Cardio, not only torches calories, it will also help to remove stubborn abdomninal fat that has been linked to so many health complications.

Kickboxing can improve your overall mood😁

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Kickboxing is an excellent stress reliever. Participants report better quality of sleep, better mental clarity and lower stress levels throughout the day. Both men and women often site learning basic defense skills as a source of self confidence, and better self esteem.

You don’t have to join a pricey gym

I do love my gym and I appreciate my trainer and fellow students. You really get to know someone when trying to kick them in the head!😜 But, I will only have access to this gym when I am in Tucson. When I am in Seattle, I will be doing the Core de Force program from Beachbody on Demand. There are several levels and skill sets to choose from. I also recommend this for anyone who would like to start slower, or learn some basics before making the monetary commitment. core-de-force2

Is there a sport or activity you have always wanted to try, but just haven’t pulled the trigger? Go for it 😊

References:

http://www.besthealthmag.ca/best-you/fitness/benefits-of-kickboxing-for-women/view-all/

https://www.webmd.com/fitness-exercise/a-z/kickboxing-benefits

https://www.livestrong.com/article/155221-kickboxing-belts-gradings/

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A to Z Challenge: I is for Industry Trends

I

Every year the new β€œit” workouts take the nation by storm. Some are so “different” that they just don’t interest me, like naked yoga-Ya, not gunna happen here!

I was curious as to what was making the rounds in 2018. Some of these predictions rolled out back in January, when most people are thinking about those dreaded resolutions. But it’s April now, and most have fallen by the wayside already. Which trends and workouts are popular now?

I am excited about where the industry is headed, some really great trends are happening. I took a look at a few more lists, just like my H is for healthy habits post, I tried to breakdown those trends that appeared more than just a few times.

Here we go!

 

  1. Functional training. This sounds odd but makes perfect sense. These exercises are centered around the movements that our body performs in our daily lives. Think gardening, grocery shopping and running kids all over town. Your body needs to bend, lunge, squat, push, pull, twist and walk. These motions specifically involve all your core muscles. How many times have you heard β€œlift with your legs, not you back”? Strengthening these muscles will help prevent injuries as you go about your daily activities. The goal with this training is to perform relatively easy movements with a strong emphasis on having the correct form.
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Twisting exercises are a great example of functional movement

2. Boxing and kickboxing workouts will increase in popularity. I can say this one works for me! I love my kickboxing class. I work every muscle and get an amazing cardio workout all in 60 minutes.Β  There is a reason boxers are in such amazing shape!πŸ˜‰ It also fits well with the next trend.

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3. Team coaching and group classes will increase. There will still be one-on-one training available, of course. However, there has been a greater demand for small group work. Many people prefer a strong social component to their exercise programs, not to mention the personal training cost is lower for more participants. Group sizes are often capped at 8 to 10 which provides plenty of interaction with the trainer. And, team coaching often includes nutritional advice, which most people need in addition to exercise information.

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4. At home workout options will expand. I know I subscribed to Beach Body on Demand, because there are days when I only have 30 minutes or an hour, and it’s really convenient to be able to turn on my computer, and fit in a good sweat session. Additionally , online coaching works extremely well in this setting. A quick email or text to a coach with a question or two, and you have your answers in real time!

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5. Mindfulness will be incorporated into all types of workouts, not just yoga! πŸ§˜β€β™€οΈ Taking a moment, at the beginning or end (or both) of a workout to still the mind, and slow your heart rate, are great ways to incorporate biofeedback.

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Of course, there are more than just 5 trends right now. The links below provide information about training with 3D technology, Cryogenics for muscle recovery and low intensity training, which is a great alternative to HIIT,Β  and using exercise to enhance cognitive functioning as we age.

I do hope you find this helpful and informative! I have to go workout now!Β πŸ‹πŸ»β€β™€οΈπŸ˜Š

 

References:

https://www.self.com/story/biggest-fitness-trends-of-2018

http://ffmag.com/fitness-trends-2018/

https://dailyburn.com/life/fitness/top-fitness-trends-2018/

https://www.acefitness.org/education-and-resources/professional/expert-articles/6892/8-fitness-trends-for-2018

A to Z Challenge: E is for Excuses

E

 

“There isn’t enough time in the day to workout”

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“Organic food cost too much”

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“I will take my dream trip when I loose some weight”

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“I am too old to workout”

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“lifting weights is boring”

 

 

 

 

 

“I don’t like to work out alone, but I can’t afford a gym membership”

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Do you see your favorite excuse on this list? Perhaps you have more than one “goto” reason that keeps you from getting started on your fitness goals? Maybe you love to start a new health/fitness program, but find that you loose your motivation quickly thereafter.

You may have heard that it takes 21 days (or three weeks) for a lifestyle change to take root. And that timeline may be true for a committed individual who is making a modest change (let’s say, drinking a glass of water before a meal). However, when the change is more complicated, like adding in walking for 30 minutes a day, the time frame shifts dramatically. Study participants took anywhere from 50 to 84 days to incorporate just a simple 10 minute walk after breakfast! Clearly exercise habits are tough for people to add into their already hardwired routine.

The study I am referring to was published in The European Journal of Social Psychology. Study participants were given modest exercise goals, such as 50 sit ups after dinner, or a 10 minute walk after a meal. The subjects reported their success at maintaining the task. The results were quite varied, and it took anywhere from 18 to 254 days to create the new habit. 254 days! That is almost 1 year 😳.  This study puts that average closer to 66 days, nowhere near the 21 days that we have all heard about!

If you had been expecting that your new goals would get easier in just 21 days, and after 5 weeks you still have to struggle to accomplish the task, you might be thinking that this just will not work for you. It will work! It will get easier! Persistence is the key. We just need to understand that this is a lifestyle change and not a quick fix!

If you are interested in stopping the excuses, I would like to direct you to a blog that I find really helpful.

Beachbody On Demand has articles, recipes and simple, healthy food swaps to get you going in a healthier direction. The link below will take you to a discussion on breaking those excuses!

 

12 Top Weight-Loss Excuses and How to Stop Making Them

 

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References:

https://health.usnews.com/health-news/diet-fitness/fitness/slideshows/fitness-excuses?slide=5

Good habits

https://fee.org/articles/how-long-does-it-take-to-form-good-habits/

Breaking a habit

https://www.blackmores.com.au/everyday-health/how-long-does-it-really-take-to-break-a-habit