Have you made the decision to reach your goal weight but aren’t sure how to make it happen? Then watch my video and learn 7 safe and effective nutrition tips that you can start doing today to help you lose weight fast and keep it off.
Don’t have a gym membership? Don’t have any fitness equipment at home? No worries. You can still workout and get results. Watch my video and try these “No Gym Equipment Exercises” for all fitness levels.
I was recently asked to post one or more videos demonstrating exercises that you can do at home with no gym or fitness equipment. Here are 10 awesome lower body exercises for you to try. Enjoy!
It’s 75 degrees F today, the windows are open and there’s a nice cool breeze blowing. Unfortunately, tree and grass pollen are blowing in too. Yup, it’s pollen time here in Wisconsin. If I look outside I can see the grass starting to go to seed. Our lilacs are also blooming, changing from purple to white. They smell nice, but they give me a sneezing fit. Ever since I started lifting weights in gyms (36 years ago), I’ve paid close attention to indoor air quality. One gym where I worked out was unbelievably stuffy, relying on just two small windows for the entire space. It made it difficult to breathe, and I remember getting headaches halfway through my workouts. Another gym was overly humid with an inadequate HVAC (Heating, Ventilation, and Air Conditioning) system. I saw moisture actually dripping from the ductwork onto the treadmills. It was so gross. Another fitness club had absolutely filthy HVAC registers on the ceiling in the free weights and machines area. In the same gym, the HVAC register in the men’s locker room looked like some kind of science experiment gone wrong. Ick!
In April, I purchased a Honeywell HPA 300 HEPA Filter since I was only running my furnace occasionally (I’d open the windows just a crack during the day and close them up at night). What is a HEPA filter? It stands for High-Efficiency Particulate Absorbing filter and High-Efficiency Particulate Arrestance filter. The Honeywell HPA 300 HEPA Filter is a large, lightweight and portable filter that helps capture particles like pet dander, pollen, dust and smoke. It reduces up to 99.9% of certain airborne viruses, bacteria and mold spores, odors. It uses 3 HEPA filters and 1 pre-filter. I recently checked the HEPA filters and noticed they were no longer bright white but a light grey. That tells me it’s doing its job.
Here’s the million dollar question. Have I noticed a difference in air quality with the HEPA Filter running in my workout studio? The answer is YES. Not only does the air smell cleaner but I observe less dust on surfaces that require dusting. Also some of my clients own pets, and I often react with a runny nose within minutes of their arrival. I’m happy to report the nose is less runny. Lastly, the HEPA filter circulates the air very well without being too noisy.
If you know me, you know that I am particular about my fitness studio. Safety, cleanliness and good air quality are top priorities. I take pride in the fact that I clean all surfaces with disinfectant cleaning products in between client appointments. If the weather is being reasonable, I open a window, sliding patio door or a screen door to air out my studio. Using the Honeywell HPA 300 HEPA Filter gives me peace of mind. It’s an extra level of protection for my clients and me.
* One more thing. Heather reminded me that house plants like Peace Lily, Spider Plant, Snake Plant and Devil’s Ivy all help to improve air quality too.
My feet are important to me, and they are involved in every activity that I do: training clients, lifting weights, going for walks, hiking, playing basketball and doing yard work. Sometimes it can be difficult to know why my feet or legs or back are sore after a particular activity. Is it the shoe? Is it overuse? Or both? Some people say that it’s age catching up to me. That’s not very nice :-)
A close friend and I have talked about shoes, shoe inserts, socks, and general footwear for many years. We’ve had long discussions on the subject. Given that my friend, Dave, who works as a postal carrier, walks 10+ miles a day and is an avid runner, I feel that he is an expert on the matter. What conclusions did we come up with? What are some solutions? First of all, we need to understand that shoes get compressed over time just by standing in them. I’ve had 6-month old shoes that outwardly look new with no visible signs of wear, but they feel like bedroom slippers when I put them on. And that’s not a good thing if you need a supportive shoe for certain exercises. Another thing Dave and I agreed on is that I am a sensitive person. Like Hans Christian Andersen’s “The Princess and the Pea”, I fortunately or unfortunately notice small changes in the performance of my socks and shoes. These changes can result in foot and calf soreness. If I continue wearing those same shoes and socks, sometimes the discomfort will move up to my hip, back or even neck.
I’ve been told by long distance runners and have even read on shoe manufacturer’s websites that running shoes have a preset mileage built into them. Usually 400 to 500 miles. Is that just marketing so you buy next years’ model? Hmm. Whether it’s 400, 500 or 1000 miles, eventually the synthetic leather, plastic, knit polyester, foam and rubber will degrade with each footfall. Be watchful. Depending on how you walk or run, your shoes may wear unevenly. And that “unevenness” and imbalance may further contribute to foot, ankle, knee, hip or back soreness or injury.
Eric, are you saying that I need to buy a new pair of shoes every 4 or 6 months? That depends on what activities you’re doing, your budget and how your body is feeling. I have a client who has worn the same athletic shoes for 13+ years and feels that they are supportive. He says that he only wears them to train with me, but I’m sure they are waaaaaay overdo.
The same is true with socks. Socks can help wick away moisture (which reduces rubbing and blisters), add support to your foot and ankle, provide cushion under your heel and the ball of your foot and help regulate temperature. All this with a sock? Yes. As a matter of fact, I have almost entirely replaced all of my socks with Darn Tough Hiker 1/4 socks. I’m wearing them right now, and I can’t say enough about them.
What are some ideas to add longevity to your shoes and socks?
The triceps bar was one of the first pieces of exercise equipment that my brothers and I used 36+ years ago. When we first started weightlifting, we focused on the fundamentals, and we saw results quickly. Over the years, I made adjustments to my different workout routines. It seems, however, like I have come full circle and arrived back at the beginning. Basic movements. The fundamentals.
With the triceps bar there are many exercises that you can do. Here are three of my favorites. Enjoy!
How did I celebrate my 48th birthday today? With 48 push-ups of course. Watch the video.
If you ever feel uptight, anxious or stressed, you might notice a headache coming on, an upset stomach or muscles tightening in your face, neck or back. The solution? You rub your temples with your fingers, drink some ginger tea, and stretch your shoulders. Another way to increase relaxation is by doing some deep breathing. Watch my video and learn a breathing technique to reduce stress in seconds.
Looking to reduce your chances of injury? Want to strengthen your non-dominant side? Trying to add creativity to your workouts? Then watch my video about Asymmetrical Training.
For the first time ever, we made sushi the other night. We used smoked salmon and cooked shrimp, and it turned out delicious. The rolls didn’t look as perfect as the ones at Restaurant Muramoto, but I was pleased nonetheless. For guidance, we followed the directions on the back of the Organic Pacific Sushi Nori (edible seaweed) package. It was a fun family activity and definitely a learning experience. Give it a try and let me know how it turns out.
Ingredients
10 sheets Emerald Cove Organic Sushi Nori
2 cups sushi rice (we used white long grain rice and it didn’t work very well)
2 1/4 cups water
1/4 cup brown rice vinegar (we used regular rice vinegar)
1/2 tbsp sugar
1/2 tbsp salt (we used 1/2 tsp)
a bamboo mat or thick cloth napkin (We used a cloth napkin, and I feel that the rigidity of a bamboo mat would be preferable. I will pick one up the next time we make sushi.)
Rice Preparation
Rinse and drain rice in water three times or until rinse water is clear. Allow the rice to rest for about 30 minutes. Add 2 1/4 cups water and a pinch of salt to a pot, then bring to boil. Cover, lower heat, and simmer for about 10 minutes, or until rice has absorbed almost all the water. Turn off heat and let sit for 10 minutes before removing cover. Mix sugar, salt and vinegar and pour over rice. Stir rice thoroughly but gently with wooden fork or bamboo rice paddle. Rice is ready to use when it has cooled to room temperature. (Do not refrigerate, as this will harden rice, making it impossible to roll.)
* Since I used regular long grain white rice, I used 2 cups of rice and 3 cups of water. Simmering time was double almost triple the time.
Fillings
Any combination of long, thin slices of avocado, cucumber, carrot, daikon, cooked burdock root, tofu, raw sashimi-style fish, cooked shrimp, egg, chicken . . .whatever you wish. Garnish with umeboshi paste, pickled ginger, wasabi, toasted sesame seeds or your own favorite.
* We used avocado, cooked shrimp, smoked salmon, cucumber, carrot and wasabi. I really wish we had some pickled ginger.
Rolling the Sushi
Place nori sheet on bamboo mat or napkin. Wet hands in cold, salted water to prevent rice from sticking to them. Spread rice evenly over the nori about 3/8 inch thick, covering all but a two inch strip along the farthest edge from you. (Be careful that you don’t spread rice too close along side edges.)
Lay first choice of fillings in a row at the near edge and add garnish.
Moisten the far edge of the nori with fingers dipped in water, and roll the mat firmly. Remove the mat as you go, and press the moistened end edge against the roll to seal.
Place the roll seam side down, moisten knife to prevent sticking, and carefully slice roll into 6 to 8 pieces. (Make sure you are using a sharp knife.) To serve, pour shoyu or tamari in a shallow bowl to dip sushi slices in.