Stories and Wellness Support for my clients and interested viewers!

Archive for June, 2013

Seven Minutes Plus!

The following link will take you to the “Scientific 7-Minute Workout” from Well Magazine, as passed along to me by DaC:

You can print the image to make it easy for yourself and read the instructions.  Since I am very specific on alignment I would encourage you to follow my training guidelines on #6 Squat, maybe substitute on #10 Lunge.  Otherwise, modify for your own benefit.

Possible additions to extend the workout (because all of you can do this with ease):

“Sandwich”:  Begin with 5 min warm-up walk, perform 7 Min Series, and follow with a 5 min fast walk or jog.  Stretch!

“Double Up”:  Repeat 7 Min Series with 2 min Easy Movement (march, dance, pretend skate) between and Stretch on end.

“Advanced”:  Extend each exercise time to 45 seconds.  Stretch!

This is fun and different.  It would be best to warm up before beginning and stretch on the end, as I have noted.

I offer this post for motivation to you, my clients while I take time to learn some new moves this week and enjoy playing with a five year old!  Be ready to tell me how you tweaked your fitness when next we meet.  ‘Thinking of you ….


Creative Cardio

While the trainer’s away …. Some ideas for increasing your Cardio Fitness.

At the Gym:

Punctuate a 20 to 30 minute treadmill session with some sprint minutes here and there, and start, at least, at level 1 (street level) and preferably 3.  (Same process for any cardio machine.)  OR

Clock 10 minutes on treadmill, then 10 minutes on a bike, and 10 minutes on an elliptical  OR

Row 500 meters on a rowing machine, and then, 20 minutes on another cardio machine  OR

If your knees are good with it, use the stair step machine for five minutes and start out slowly, extending your body straight up when you step.

When using a recumbent bike particularly, PUSH YOURSELF to a higher level and maintain an RPM that is challenging for a minute at precise intervals.


Play with your WALK.  Add some 20 second sprints here and there.  If there are curbs in your walking path, side-step up and down, then turn around and repeat the other side.  Look for ways to make it unusual.

Pedal faster, if BIKING is your thing – again, little sprints or a new route.

A beach JOG, maybe?  Jog backwards at intervals.  Face the surf line in a strong PLANK for thirty seconds.  Walk in the surf – the ebb and flow of the waves have a massaging effect on the legs.  PADDLE!

Pool or Beach?  SWIM, and change strokes or use a kick board for a lap or two – again, short sprints.

Take a DANCE class or a challenging YOGA class.  In other words, change it up and give your body an active vacation.

More ideas on next post!

No Sessions 6/17 thru 6/19 and 7/1 thru 7/6

Saturday AM sessions available

PS:  I’ll be asking for details on your Creative Cardio!

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