Take Your Workout Outdoors

The proverb says, “April showers brings May flowers.”  As the weather improves, we all get the outdoor itch.  Sitting at an outdoor patio is not the only way to enjoy the sunshine and fresh air.

Here’s a good workout you can do outdoors with minimum fitness equipment.  Head out to your backyard, neighborhood park, or your deck and give this workout a try.

The Workout in Brief…

Warm up first with a brisk walk/run looping the park/yard or do a few arm circles, toe touches, and trunk twists.

We used a kettlebell, resistance bands, and dumbbells but you can do most of this workout strictly with resistance bands and some with your own bodyweight.

Do 2 to 3 Sets with 6 to 12 repetitions of the following:

  1. Lateral Arm Raises/Lifts
  2. Front Arm Raises/Lifts
  3. Squats
  4. Shoulder Presses
  5. Stiff-legged Deadlifts
  6. Biceps Curls
  7. Static Lunges (each leg)
  8. Bent-over Rows
  9. Sumo Squats
  10. Triceps Dips
  11. Calf Raises
  12. Hamstring Curls

Cool Down with some static stretches like toe touch, down dog, zipper stretch.

Our dear friend, Rhonda, was visiting recently, and several mornings we worked out together in the park across the street.  She kindly agreed to be our fitness model for this workout.  Mahalo, Rhonda!

For a PDF version of this workout, please click on Outdoor Workout.

Enjoy the beautiful weather and work up a sweat!

 

 

 

 

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Healing Foods for Fitness Recovery

food

© Nadezda Ermakova | Dreamstime Stock Photos

After your workout, repair, rebuild, and replenish your body the smart way. Nourish it with a combination of healthy carbohydrates (carbs), proteins, and good fats.

Exercise creates stress on our bodies, which is essential for increasing physical capability and growing muscles. Immediately following exercise, our body looks for materials to repair tissues; therefore, equally important during the recovery phase is replacing glycogen energy stores and repairing micro tears in muscles with proper nutrition. Strenuous exercise also causes inflammation, which can be alleviated by eating inflammation-fighting foods.

Post Workout Recovery Ideas

After your workout, reach for the following wholesome snacks:

  • Apple or pear slices with almond butter or seed butters such as sunflower, pumpkin, sesame as an alternative for those with nut allergies.
  • Hard boiled egg with carrots sticks.
  • Homemade trail mix (mixture of almonds, brazil nuts, walnuts, pecans, raisins, shredded or sliced unsweetened coconut, cocoa nibs).
  • Protein Shake with a banana or blueberries.
  • Lemony Spinach Hummus with celery sticks.
  • Beans dressed with lemon juice or vinegar and herbs.
  • Small portion of your leftover dinner (balanced dinner containing complex carbs like quinoa or brown rice, and lean protein like chicken, turkey).
  • Simple Kale Salad with salmon (high in omega-3s to help with inflammation).
  • Artichoke hearts with tuna and a squeeze of lemon.
  • Small sweet potato with chicken.
  • Whole oats with blueberries or cherries.

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A ratio of 4:1 carbs to proteins combination is typically recommended with a dash of healthy fats. For example, a fistful of carbs and about 2 thumbs-worth of protein.

Keep in mind that the size of the snack varies depending on the intensity and duration of the workout you’ve had, your body weight, and nutrition goals.

Recover wisely to reap exercise benefits, instead of indulging in high fat, empty calorie foods. Try our homemade Lemony Spinach Hummus and Simple Kale Salad recipes featured in this article, making your recovery easy and nutritious.

 

Note: This post previously published on EthicalDeal.com
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