Exercise with Household Items
Your intentions are good, you want to exercise but you have no equipment look no further than your own home.
Take out your broom, find a kids sport ball, reach for 2 cans of soup, pull out a bridge chair, get a towel and your favorite music. These are only a few of the many things in your house that will keep you in shape.
10-30 minutes
30 sec each
throw ball up towards ceiling
next , take ball and put through your legs and lift
last, squeeze ball in between your upper thighs
20 secs each
hold cans palm up arms down and curl arms up towards shoulder; Bicept Curl
hold cans at sides and stretch side to side;Abs
30 sec
hold broom with each hand wide and lift over head and then bend down into a squat towards the floor; total body
15x
sit and stand; Squats
10 sec hold:
hold towel shoulder level and pull open to taut and hold
Machines vs. Free Weights ~Elyse
Whether you are a beginner to exercise or an exercise enthusiast, at one point or another you have asked yourself; what is the difference between exercise machines and free weights? Is one better than the other.
Plan a Healthy Year
As part of “2014 NO EXCUSES” we want you to do something really healthy this January. Schedule all of your Doctor Appts for this coming year. Depending on your age and sex – you should look to have the following tests every year. Full Physical (with blood work & urine) in addition to regular blood work ask to check thyroid and sugar; Have your yearly Mammogram & Sonogram; Gynocologist (pap & uterine); Colonoscopy (every 5yrs except when family history- yearly); Cardiologist (Heart & Stress test).
We are very fortunate to live in a world where we have access to so much preventative measures and medicine. But they cannot help you if you don’t go and get checked. Way too many lives have been shortened due to disease and illness. We should no longer depend on family history alone as studies have shown environment also plays a large role in our well being. Fortunately, we know that if we catch something early our chances for survival can double and triple. So why wait? If you make your appointments every January you will always remember to do it and you will always start your year off right. Consistency is key in finding early diagnosis and better recovery.
We are all busy and it’s easy to put off important appointments, especially when we feel great. But you don’t want to wait to have a test because you don’t feel well or because you are already showing symptoms. I often compare it to hydrating. When you are thirsty your body is telling you that you are dehydrating. If you wait to drink water until you are thirsty – you are most likely already dehydrated. You should be drinking enough water throughout the day so you are never thirsty. Same goes for testing. If you wait until you have symptoms it’s most likely something is there and then its just a matter of what it is, and how bad, and how far its spread. If you go before the symptoms start and something is there- you most likely caught it in plenty of time for a complete recovery.
Looking good and feeling great are important – but only when our inside is as healthy as the outside. Make your appointments today and start your “2014 NO EXCUSES” on a healthy path to a long healthy life.
Innovation Weight Loss and Fitness
8031 Jericho Tpke, Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
“NO EXCUSES” 2014!
Innovation has a new MOTTO for 2014 – “NO EXCUSES” –There will be no more excuses for you to not treat yourself good. No Excuse not to exercise and eat healthy/clean. The time it takes you to make an EXCUSE not to do it – is the same amount of time you could have had it almost completed. Wake up and start your day with warm lemon water to cleanse your body. Incorporate your exercise and eat clean and healthy throughout the day. Come Spring -don’t be that person who thinks “I shouldn’t have made all those excuses – I should have just did it”
Is it hard to lose weight? Of course it is. It’s like taking on a second job. To incorporate eating healthy/ clean and exercise into your already hectic life is challenging. Is it worth it? ABSOLUTELY!! It’s more important than most of the things your spend your time on. Why? Because when you lose weight you feel good. In fact, you feel great! You have confidence and it shows. — When you are happy and confident, everyone around you is happy and confident. Give yourself a couple of weeks to make “No Excuses” and just do it. After a couple of weeks of eating clean/healthy and exercise – it will no longer be hard…. it will become a way of life. A healthy way of life that will not only change who you are but also add years onto your life. So come and join INNOVATION 2014 NO EXCUSES CHALLENGE and JUST DO IT.
Mind to Muscle ~Elyse
I’m sweating , my muscles are sore, I had a great workout , but why am I not seeing results!!!!
Sound familiar??? It could be as simple as putting your mind into your muscle.
Some people run through their workouts happy just to be finished but have no mind connection to what exercises they performed or why. This leaves the person at risk for injury, transfers and not seeing the results they thought they would. Frustrating!
There is an answer to this problem…..its mind to muscle. When you put your mind into your muscle(s) your workout will be more proficient and lower the risk of injury. Your reward will be in the RESULTS. When your mind knows which muscle(s) to contract and release you will feel the mind connection. You will have a safer workout a better understanding of the exercises with no transfers (injury) to joints , neck or back.
Start thinking from within, feel the muscle(s), and get connected.
An example of mind to muscle would be :
Bicep Curl: we’ve all done this move time and time again but this time ask the trainer what muscle(s) you are working, know where it is located on your body. Let your mind feel the muscle(s) contract and release. Isolate the muscle in your mind and send a command to contract it and release it with or without weights.
Mind to Muscle can be applied to any style of exercise, ex1: a Pilate’s plank– apply a squeeze to your abs….. Ex2: a strength squat –apply a contract into the quads & hamstrings (front& back of thigh), and release the muscle(s) involved.
Too complicated? Just start with practicing the bicep curl ,let your mind feel it, control the squeeze and release of your muscle(s).
Have more questions? Ask us, we are happy to answer any of your questions to help you obtain your fitness goal.
We are now on UBER EATS 7 days a week for your convenience