SAMM2.0 (Super Amazing moveBALL™ Moves, 2nd edition)
Welcome to the second edition of SAMM! Our first SAMM series was so well received, we've decided to do it again. Why? Because so many people now own a moveBALL™, they are always looking for fun and innovative ways to use it!
You'll love this basic moveBALL™ chop + alternating knee raise. It's a great way to begin any workout - very whole body and will get your heart pumping quickly. Perform 12-15 knees each side (or 50-second interval) a few times during your workout!
Need a moveBALL™? It comes as part of your TRANSFORM by moveBALL™ kit, which is really a home gym in a box. Learn more and get yours here.
Check out the entire SAMM and SAMM2.0 series here. Looking for more exercise ideas? Check out our YouTube Channel!
Safety notes: Receive clearance from your healthcare provider before beginning this or any other exercise program. Stay within the limits of your current fitness level and abilities.
By Tanja Shaw
Last week during a coaching session, a client told me, "If I measured my success solely on this past week, I'd feel discouraged. But since we're shifting focus to making lifestyle changes, I feel successful. Overall, I've made a lot of improvements."
That statement alone was a big win for the week.
So often we get hard on ourselves when we slip up or 'fail', or can't follow a plan perfectly. We commit to a diet plan, or at least we vow to start to be more mindful of our eating. Yet, despite our best intensions, we slip up.
For many of us, a single 'slip up' is a catalyst for complete derailment. Instead of getting back on track, we let things go. We start feeling guilty, deciding to no longer care at all (letting a single stress donut escalate to an all night binge), or ditching the plan altogether, feeling like a failure, losing hope of ever being successful. We may punish ourselves by overeating or vowing to pay penance with extra minutes of cardio training the next day.
Eat. Fail. Berate. Repent. Repeat. The yo-yo, on-again-off-again rollercoaster ride continues.
Sound familiar? If this sounds like you, you're not alone. The problem isn't that you 'fail', the problem lies in the way you view slip-ups. Here are three ways to shift your lens on 'failure':
Expect slip ups. They're going to happen. You are human. For some reason, when it comes to diet, we have this need to be perfect. Perhaps it's because we don't have full control over any other part of our life, so we want to have control over our eating habits. Or we think we should be able to stick to a diet plan, and if we don't, we are fundamentally flawed.
So, when we do make a mistake, it becomes a really big deal. We think that if we can't be perfect, what's the point in trying at all.
In every other situation in life, we don't expect that we're going to 'get it' right away, or sometimes ever at all. Imagine if you expected to golf a perfect round every time you go out and play? Or imagine if you expected to play the piano perfectly after the first few lessons!
Look at healthy eating as a practice, just like everything else in life. Aim to make progress; don't aim for perfection. Slip-ups will have a lot less power if you look at eating this way.
See 'failures' as an opportunity to learn more about yourself so that you can improve. Last week I spoke at a conference in Alberta. Before and after my talk, I spent my time interacting with people in the audience as well as the other speakers. After the talk, I went out for drinks and dinner, and then immediately to another person's house. That's when my own eating habits fell off the rails. There were snacks, drinks, and despite not being hungry, or really even enjoying the food, I let myself go with no breaks.
In the past, I would have felt guilty and like a failure, then I would spend an hour or so creating a new neat and perfect diet plan that I could start the next day. But this time was different.
First, it was one night- and definitely not worth getting worked up over. And secondly, I took the opportunity to learn from the situation.
I'm an introverted person, and spending an entire day without any time on my own to regroup and recharge is exhausting. I used the food to zone out. Next time, I can arm myself with what I really needed: a break.
You cannot actually fail unless you choose to fail. And that means choosing to stop trying altogether. Everything else is simply learning another way that doesn't work. Shift your focus to long-term measures of success, which allow for a lot more wiggle room. Ups and downs are a natural part of the process, but when you zoom out to the big picture, you'll see that the curve trends upward, as long as you keep trying.
Tanja Shaw is a supportive health and fitness coach, Rotarian, mom, runner, host of the Fit and Vibrant You Podcast and owner of Ascend Fitness Inc. Tanja and her team of expert coaches inspire and educate Chilliwack residents to make positive and power changes. Visit Tanja and her team at http://www.ascendfitnesscoaching.com
Fitness Matters loves following Jamie-Dee's regular posting of heathy snacks and meal ideas at her Facebook page, All About You Fitness with Jamie-Dee. Here are seven recent favorites...
1. Chocolate oatmeal no-bake bars
Seriously, two words: (1) chocolate; and (2) no-bake. Read the recipe here.
2. Perfect post-workout smoothie
This smoothie is packed with everything your body needs after a hefty workout - the perfect combination of carbohydrates and protein to replace your muscle glycogen stores. Also, Maca is a herb from Peru touted for its benefits with hormone imbalance, menstrual issues, increased energy and more. It has become one of those must-haves in your smoothie-making toolbox, and is easily found at any health food store.
3. Steel cut oats with superfood add-ins
Keep your pantry and fridge stocked with healthy breakfast items, and chances are you'll begin your day with a healthy breakfast! Steel cut oats are lower in calories, sugar and saturated fat than regular rolled oats. Check out this infographic from Prevention Magazine that compares the two.
4. Pink waffles
We featured these at our blog earlier this year. Read the recipe here. The pink color comes from crystallized beets, another pantry staple that can find its way into baking, smoothies, sauces, soups and stews.
5. Not sure what this is
Place a bunch of healthy things on the counter and let your kids come up with their bedtime snack! No recipe required. This strategy would work at breakfast as well, let kids be the creators of their own healthy whatever.
6. Not all smoothies have to be green
This smoothie is full of beta-carotene and vitamin C, important for healthy skin, eyes, and everything immunity. Pair your afternoon smoothie with some nuts, and you're set until dinnertime. Cashews are full of minerals, including magnesium, which can be tough to get into our diet.
7. Granola not from a store
Save money, save your body from unpronounceable ingredient lists, and feel good about your family's breakfast with this easy, oven-baked granola that will satisfy even the most suspicious healthy-eating critic. Read the recipe here.
So, tell us... what is your favorite snack, smoothie and/or breakfast idea? What superfood items are in your pantry and fridge?
It's not good enough to have a moveBALL™ if it is going to collect dust in some corner in your house. The same applies with any piece of fitness equipment - it is only an awesome as you make it! (Need a moveBALL™? Get yours here.) Here at Fitness Matters, well, fitness matters. So we are continually finding ways for you to be active. Here's our latest instalment...
Got 18 minutes?
Recently we recently had encounters with talented fitness instructors at two facilities. Turns out, these movements make a great workout when combined together! Let's call this workout "moveBALL™18", because it will be the best 18 minutes of your day.
First, watch these two video clips
Check out these instructors in action for nine great moveBALL™ moves. Practice them a few times. Then, we'll tell you how to put them together to create a quick n' effective 18-minute full-body workout.
The above video with instructors from the Racquet Club in Yellowknife, NT shows you five movements:
1. Balancing press
2. Tick tock
3. Burpee 180
4. Lateral flye
5. Upright row
The above video from instructors at the Aqua-Fit Centre in Beaumont, AB shows you four movements:
6. Switch lunge plank
7. Burpee press
8. High jabs
Now let's create a full-body workout
First, set your moveBALL™ Interval Timer (available at the App Store and Google Play) for 50 seconds work and 10 seconds transition, 18 rounds.
Then, perform this circuit of 9 exercises twice through:
*For movements that isolate one side of the body, use one lead leg/arm for an entire interval the first time through the circuit, and then the other lead leg/arm the second time through the circuit.
Guess what? The next instructor moveBALL™ training course is October 24. We'll see what fun, challenging an innovative things happen there! Stay tuned, because we'll turn it into a Facebook and blog post as well. Happy moveBALL™-ing!
Remember to begin your workout with a warm-up, and finish with a cooldown & stretch. Stay within the limits of your abilities and fitness level. Consult your healthcare provider prior to beginning this or any other exercise program.
Hey! Anita and Jamie-Dee here. As fitness leaders for more than 20 years, we know the challenges of beginning and sticking to a regular exercise program.
That’s why we created Transform by moveBALL™ – to reach beyond the walls of our brick n’ mortar teaching studios and bring fun, high-quality workouts to anyone willing to carve an extra 30 minutes into their day. Already own a Transform kit? Check out the moveBALL™ exercise library for ideas.
When your Transform by moveBALL™ challenge kit arrives on your doorstep, you have instantly shattered four huge barriers to exercise:
Huge exercise barrier #1: I don't know what to do
Ta da! Our Transform workout guide and videos take you through each whole-body workout, including options make the exercises more or less intense. There are so many pictures, descriptions and helpful tidbits, you’ll know EXACTLY what to do.
Huge exercise barrier #2: Exercise equipment is too expensive
Possibly for some pieces of equipment. However, Transform is literally a home-gym in a box that costs about the same as a one-month membership at a facility, or two sessions with a personal trainer. Plus, once you own a challenge kit, it’s yours for a lifetime.
Huge exercise barrier #3: I don't have enough space in my home
Oh yes, you do! You can do your Transform workouts almost anywhere. A 3ft x 6ft floor space anywhere in your home is sufficient, carpet, cement, whatever. Check out Nicole M. using her Transform kit in a very small space in her home!
And finally, huge exercise barrier #4: I don't have time to exercise
Check out a previous blog post on this topic: No time for exercise? This might help... It’s true, everyone is busy with their family, careers, and other commitments. Here are five easy ways to carve an extra 30 minutes into your day:
Easy time-finder #1: Set your alarm 30 minutes early
If you’re cranky in the morning, an extra 30 minutes doesn’t make any difference. With Transform, you can literally roll out of bed and begin to exercise (remembering to warm-up, of course). Pajamas make excellent workout gear.
Easy time-finder #2: Wrap up your day 30 minutes earlier
You know that point in your day when you must throw up your arms, stop everything and brush your teeth? Well, stop everything 30 minutes earlier. The day is done. Leave everything for tomorrow, except your workout. A workout at 9:00 p.m. is better than no workout at all. The toughest part of any workout is simply deciding to do it, and within five minutes you feel like a zillion bucks.
Easy time-finder #3: Dig out your slow cooker and casserole dish
A small amount of planning ahead means that your appliances cook supper for you, which frees up an enormous chunk of time around 5:30 p.m. to lace up and enjoy a pre-meal, metabolism-boosting workout. Seek other creative ways to reduce the time of daily tasks, such as prepping weekly lunchbox items on Sunday. And delegating – get your kids to vacuum their rooms and put their laundry in the washing machine, because why should you?
Easy time-finder #4: Change your television watching habits
Exercising instead of watching TV is an excellent choice; however, Transform workouts can easily be done while catching up on the 6 o’clock news or enjoying the latest episode of whatever you’re watching on Netflix. Get rid of your sofa, because now you’re not sitting while the TV is on, and you’ve also solved the “I don’t have space” problem.
And finally, easy time-finder #5: Change your technology habits
Let’s expose how much time we squander with our devices, which is time that can be better spent exercising...
Bottom line: You can SMASH those barriers (excuses) and FIND TIME for exercise!
So, tell us... how do YOU squeeze a workout into your busy day?
Thanks for stopping by!
We are Anita Parker & Jamie-Dee Marshall - busy moms, fitness trainers, and founders of Fitness Matters.