Hiking Ensign Peak

Hiking Ensign Peak
My cute exercising family!

Wednesday, September 14, 2011

So, we all understand that exercise is cumulative, correct? Do we understand what that means? ACSM (American College of Sports Medicine) guidelines suggest that 30 min each and every day will give you sustained good health. However, if fat loss is your goal, then you need 40-60 min at least 5 times per week.

How the heck do I fit that kind of time in my busy life you wonder!

Well, you can...and this is how... break it up into smaller chunks. In fact by exercising in

2-20 min segments each day, you can actually burn more calories by increasing your Metabolism, or the rate at which your body burns calories.

Exercising increases your metabolic rate, during and after exercise Post Exercise Calorie Burn, (EPOC-excess-post exercise oxygen consumption.) Thus by exercising twice in one day, you will increase that EPOC and burn more calories!

Here's some ideas besides going to a gym...not everyone has that $luxury right!

10-15 min - quick walk to drop off kids at school, good for them too!
15 min- brisk walk before breakfast
15 min - walk to buy groceries then carry them home in a backpack
10 min - up and down stairs
15 min - dance around your living room, put on radio and shake it, (close those curtains!)
20 min - swim at your local pool
15 min - vigorous housework, put that elbow grease to work
10 min - jog
20 min - playing at the park, catch football, play frisbee, play on the equipment
15-20 min - home exercise DVD or Wii game like Zumba
20 min- bike ride to run your errands

NOW, please don't blow it by eating McDonalds afterwards! UGH! Drink tons of water, at least 60 oz, and then try and increase that each day. Lay off soda, and remember this.....

80% of your results is WHAT YOU EAT! only 20% comes from exercise...

...so be mindful of what goes in your boca!!!

Good health to you, Ruthann

Tuesday, September 13, 2011


Tosca has put out her latest book, so what are you waiting for...GO GET IT! Here is the link to her website.
Wow it has been a long time since I posted on my blog! Sorry! I spent the summer getting my son ready to go and serve an LDS Mission, he left last week. I have also spent almost the whole year trying to recover from what I thought was a permanent knee injury.

I am thrilled to announce that I was able to recover, and strengthen my knee myself without any kind of medical intervention! WOOT! Today, I ran a 10 min mile and then continued on to run 2.2 miles running at a 10min mile pace every other min...sprint/walking...it was super rewarding!

So, I guess my post today is don't give up. Even if you think you have reached the end of your training, and can't do anymore. Think positive! If you need help, get it! I asked so many people for advice, and took it. I wasn't willing to let this be the end.

You can do this.

Ruthann :)