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04:45

The MOOSE Beach Workout

 

24 July 2013

 

You’ve worked hard all year.  You’re exhausted!  Basking in the sun on a sandy beach with glittering blue water sounds pretty perfect….until you get there.  And then you’re bored.  Right?  Here are 10 simple exercises to get you feeling fit and looking fab… and entertained.  Come on now, earn that ice cold beer you are craving for lunch.

 

1. Warm Up Run:  Start with a 25 minute run along the water’s edge where the sand is more compact. This is not easy, so cut it down to 10 minutes if you’ve reached your limit.  And, remember to stay hydrated!

 

Run on the Sand



2. Sumo Squats: 
Standing up straight, head up, shoulders back, legs wide apart, slowly squat down until your knees are just over your big toe. At this point slowly come up to starting position. 14 reps.

 

Sumo Squats

 

3. Press-ups: Feet on the ground with your hands on the second step. Keeping your abs tight and head down, slowly bend your elbows until you are two inches from the ground. Then slowly pressup into starting position. 14 reps.  

 

Press Ups on Steps

 

4. Step-ups: Find a bench. Place your left foot on the bench while your head is held up and shoulders are back. While you are lifting your body up to the forward (left) leg, the back (right) leg will lift up into a knee raise. Slowly lower your right foot back to the ground, switch and repeat on the opposite leg. 10 reps on each leg.

Step Ups

 

5. Walking Lunges: Take a long stride forward with your left leg; at the same time slowly bend your right leg until the right knee is about to overtake the left knee. At this point take a long stride forward with your right leg and repeat the exercise (in a walking motion). 10 strides.


Tricep Dips

 

6. Triceps Dips: Hands are placed on the bench, shoulder width apart, legs are placed forward with the knee bent. Lower yourself down, keeping your elbows tucked in until your glutes are five inches from the ground. At this point slowly lift yourself back up into starting position. 12 reps.



Triceps dips

 

7. Plank: Facing face down, keeping your elbows under the shoulder joint, lift your body up from the elbow to the tip of your toes. Every other part of your body is off the floor, keeping the abs tucked in nice and tight and your head in a neutral position. Hold this position for 45 seconds and slowly relax back to flat floor position. 45 seconds.


Plank

 

8. V Sit Up: Laying back down with your whole body flat, slowly lift your legs off the floor and then the upper body until you form a V-shape in this position. Slowly lower your body back to flat position. PLEASE NOTE: if you have a weak lower back, please miss this out. 12 reps.


V Sits

 

9. Crunch: Laying flat down on your back, with your knees bent and feet on the floor, place your hands crossed over your chest and slowly lift up five inches from the ground. Slowly lower your body back to the floor. 20 reps.


Crunch

 

10. Rest and repeat all exercises again.

 

Do all the exercises in a circuit format; so you do one set of each exercise, then repeat two more times. Try it three to four times per week, always warm up before you start and stretch after each workout. Just think how you’ll be the envy of all of your friends when you return to work – relaxed, tanned, AND trim!


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04:40

The “French Diet” is good. Getting exercise is better.

cheese

17 July 2013

 

For several years, the diet conscious have been intrigued by the "French Paradox": How is it that the French can indulge in cheeses, pastries, and all those rich sauces and yet stay so thin? Yes indeed, the French are gastronomy lovers! They love their food… buying it, preparing it, and most of all, eating it, particularly with friends and family… with the perfect accompaniment of wine of course.  And, in spite of all of this eating and drinking, the French still manage to be slim and to look great.  Is this all too good to be true? 

 

Well, perhaps it is.  You see, we often forget that the French practice moderation.  It may seem like they eat fat laden foods endlessly, but they only have a little bit at a time.  Portion sizes are small.  Whereas many of us may consider chips, cakes, and chocolate a treat, or worse as a means to indulge or as a source of comfort, the French rarely do so.  They eat for the right reason; they eat to satiate hunger.  And, because the food is delicious, it is also satisfying. In turn, they rarely overeat; they are not gluttons. 

 

Furthermore, the French are also keen sportsmen.  While gyms are less ubiquitous in France than in the UK, the French still manage to incorporate a lot of exercise into their daily lives, whether it be playing a game of tennis, going for a bike ride, joining a football match, or just walking from place to place.  To exercise, casually or competitively, is to be healthy.  It is the best way to achieve the body that you want and to feel good in it, not to mention to enjoy the icing on the cake, ie the endorphin highs that exercise yields.  Best of all, you can eat what you want…in moderation…and not feel guilty about it. 

 

So, yes, you can have your cake and eat it too…but just one slice… and don’t forget to throw in some fitness for good measure too!

 


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