06.22.06
Breathing Exercise
Following is a wonderful breathing exercise to promote energy and vitality. It directs your breath into every part of your body while helping to release stress and muscle tension, and it further expands your body’s energy field through the use of color. This gem comes from DrLark.com and it is one I do everyday first thing in the morning as it starts out my day on an excellent note. It also works wonders as a pick me up as the day progresses. Just take some time for yourself and:
- Sit or lie in a comfortable position. Take a deep breath. Imagine that you are opening energy centers on the bottoms of your feet. As you inhale, visualize a clear blue color (the color of the sky) filling up your feet. Draw this color up your legs and into your pelvic area and lower back.
- As you exhale, see this color flow out of your body and fill the air around you. Release any negative energy or emotions as you exhale, leaving the lower part of your body feeling clear and bright.
- Now, inhale the clear blue color up into your abdomen, chest, shoulders, and arms. See it filling your neck and head. As you exhale, see the blue color flow out through your lungs and fill the air around you. Release any negative energy or thoughts or feelings until you feel bright and energized.
03.04.06
10 Minute Workout!
| Those of you who get my free newsletter “Life’s Expressions” know I think of March as “thinking Bikini time!” (or maybe it’s thinking Speedo for you guys?) Well whatever, it seems to me anyway, that it is time to shed a pound or two for the upcoming warm weather. If you aren’t getting my FREE Newsletter, visit www.wilori.com right away and sign up! This month there is even a contest which is described in the newsletter! It’s fun and we would be tickled to count you as one of our family! Meanwhile, I found this great little 10 minute workout. Just thought I would share for those folks looking for something quick and easy to fit into their busy schedule. The Amazing 10-Minute Workout! |
By Scot Dawson
eFitness Guest Columnist
This is a five-day-a-week workout designed for people on the run. It takes between 10 and 15 minutes. This will kick start your metabolism and introduce you to working out. The best part is that it can be done in the comfort of your own home with a minimal amount of equipment (you just need an exercise ball and some light dumbbells).
You can learn the basics of exercise and get started on building the body you have always wanted. However, to get the results you are really looking for, you also need to add cardiovascular exercise as well as have a balanced diet. For more information on weight training, cardiovascular exercise and nutrition please feel free to email me and ask any questions.
Day 1 — Legs
Warm up: two minutes — jumping jacks, skipping rope, or up and down 2 or 3 stairs.
Ball squats 2 x 10-15
Ball curls 2 x 10-15
Ball crunches 2 x 10-15
Single knee ups on ball 2 x 10-15
Quad stretch 2 x 20 sec
Hamstring stretch 2 x 20 sec
Cat and horse stretch 2 x 20 sec
Day 2 — Bicep and Triceps
Warm up two minutes — jumping jacks, skipping rope, or up and down 2 or 3 stairs.
Ball push ups 2 x 10-15
Dumbbell bent over row 2 x 10-15
Bicep curls (dumbbell) 2 x 10-15
Dumbbell triceps extensions on ball 2 x 10-15
Chest Stretch 2 x 20sec
Back Stretch 2 x 20sec
Triceps Stretch 2 x 20sec
Bicep Stretch 2 x 20sec
Day 3 — Abs
Warm up two minutes — jumping jacks, skipping rope, or up and down 2 or 3 stairs.
Free squats 2 x 10-15
Bum ups 2 x 10-15
Oblique crunches 2 x 10-15
L crunches 2 x 15 -20
Cat and horse stretch 2 x 20 sec
Quad stretch 2 x 20 sec
Hamstring stretch 2 x 20 sec
Day 4 — Chest and Back
Warm up two minutes — jumping jacks, skipping rope, or up and down 2 or 3 stairs.
Dumbbell bench press on ball 2 x 10-15
Dumbbell bent over row 2 x 10-15
Side arm rises 2 x 10-15
Supermans 2 x 15-20
Chest stretch 2 x 20 sec
Back stretch 2 x 20 sec
Shoulder stretch 2 x 20sec
Lower back stretch 2 x 20sec
Day 5 — Legs
Warm up two minutes — jumping jacks, skipping rope, or up and down 2 or 3 stairs.
Reverse lunge 2 x 10-15
Ball curls 2 x 10-15
Adductor ball squeeze 2 x 10-15
Reverse crunch 2 x 15-20
Quad stretch 2 x 20 sec
Hamstring Stretch 2 x 20 sec
Adductor stretch 2 x 20 sec
Workout Instructions
Do the warm up for as long as it takes to get a little bit of sweat built up. Super set the first two exercises, then the next two exercises. The remaining exercises are done as a circuit.
Super Set: A super set is two exercises done at the same time. Perform the first set of the first exercise then right away do the first set of the second exercise. With no rest go back to the first exercise for the second set and then to the second exercise for the second set. Follow the same procedure for the third and fourth exercises.
For the remaining exercises on each day complete as a circuit. Just follow the same pattern as a superset. Just complete one set of each of the remaining exercises and then start back at the top.
Director and Head trainer for Apollo Fitness. Scot has been working in the fitness industry since 1998. He has experience in every aspect of fitness from training athletes, sports teams, and body builders. He is a certified personal trainer and fitness consultant, C.P.T., C.F.C. You can learn more by visiting his website www.apollofitness.ca.
