Deep breathing—10 minutes daily

Walk 30 minutes daily.

MONDAY 20 minute endurance

TUESDAY 10 minute strength

WEDNESDAY 20 minute endurance

THURSDAY 10 minute strength

FRIDAY 20 minute endurance

SATURDAY Add 30 minute extra walk—Do Am and PM

Yoga for Weight-Loss: The Effective 4-Week Slimming Plan for Body, Mind and Spirit

Celia Hawe

ISBN 0-7607-5454-3

Amazon link

In the introduction, Celia Hawe writes this short overview of the book:

“My Yoga for Weight-Loss program will help you to lose fat effortlessly and permanently.

All you have to do is:

1) Learn a few easy postures

2) Challenge your present thinking

3) Follow an easy detox eating plan

It works because:

1) It alters your way of thinking

2) It identifies areas of your life that needs to “lose weight”

3) The eating plan is practical, easy-to-follow, and guarantees results”

She has the following chapter topics:

1) What is Yoga?

2) Guidelines for successful practice

3) Let’s begin: the essential warm-up

4) Success: the choice is yours

5) Think big!

6) Learning to love and forgive

7) Believe in yourself

Positive communication

9) Feeling fulfilled

10) Letting go

11) Eat to energize

12) The 28-day detox and eating plan

Power-boosting tips

Frequently asked questions

Points to ponder

Resources

The postures: a quick-reference guide

]]> http://highenergygoals.com/2008/09/yoga-for-weight-loss-4/feed/ 0 http://highenergygoals.com/2008/09/yoga-three-in-one-three-complete-home-workout-programs/ http://highenergygoals.com/2008/09/yoga-three-in-one-three-complete-home-workout-programs/#comments Mon, 22 Sep 2008 14:15:01 +0000 admin http://highenergygoals.com/?p=379

Yoga: Three in One: Three Complete Home Workout Programs

Hinkler Books

ISBN 1-7415-7416-1

Amazon link

The three home workout programs in this book are: (1) Simply Yoga, (2) Yoga Class, and (3) Yoga: One Partner-Sharing and One Individual Yoga Class. All the poses are illustrated.

The first workout program, Simply Yoga, introduces yoga breathing, corpse pose (opening exercise), limbering, hero’s pose, cat stretch, child’s pose, downward facing dog, the cobra, standing forward bend, shoulder rotations, mountain pose, chair pose, triangle pose, warrior pose, dancer’s pose, bound angle, half bridge, shoulder stand, fish pose, twisting pose, twisting II, hand to foot pose, corpse pose (closing pose), sun salutation, meditation, and a word on diet.

The second workout program, Yoga Class, includes the benefits of yoga, when and where to practice, the natural breath, peaceful pose, mountain pose, and limbering up exercises. The main central energy has the diamond pose, cat pose, hare pose, lizard pose and child’s pose. The standing postures are eagle folding its wings, tortoise series, monkey poses and palm tree. The floor postures are downward dog, crescent moon, vine pose, diamond pose with shoulder extension, tiger pose, staff pose, sitting forward bend, sitting twist, crocodile twist, knee to chest pose, lever pose, half bridge, womb pose and birth pose.

The third workout program, Yoga: One Partner Sharing and One Individual Yoga Class, contains about partner-sharing and individual yoga, yoga philosophy, yoga and breathing, and individual yoga. The limbering exercises are rotating twist. Roll shoulders, loosen neck, ski, roll knees, roll hips, circle of joy, bend and straighten legs, and supported side stretch. The standing poses are triangle pose, warrior pose, archer pose and intense forward stretch (bliss fix). Balance is the tree pose. The floor poses are cat pose, dog pose and child pose. The prone poses are back bends-sphinx pose, cobra pose and crocodile pose. The reclining poses are roll on the back, air walk, hands around the knees, swaying twist, floating bridge, legs up the wall, half shoulder stand and the corpse pose. A short meditation is included. The partner-sharing yoga has an introduction, Namaste, back-to-back side stretch, suspension bridge, lean back, squat, warrior pose, hero pose, side stretch, tree pose, dog pose, cobra pose, child pose, seated back-to-back twist, side stretch and facing twist.

The World’s Fittest You: Harness the Power of Interval Training-and Get On the Road to Fitness in Just One Month

Joe Decker

ISBN 0-451-21401-3

Amazon link

Joe Decker’s The World’s Fittest You is my favorite guide for weight loss/exercise. He includes the following ten steps to healthy eating:

(1) Follow a schedule for eating, (5 times daily),

(2) Downsize everything and follow the allotted portions,

(3) Drink water–don’t substitute water for food,

(4) Read the label for all foods (especially pay attention to the size of the portion that is chosen to list the calories, etc.),

(5) Give your refrigerator a make-over,

(6) Substitute the good for the bad,

(7) Keep track of your emotion triggers (food is often used to comfort and ease our emotional pains–Joe recommends keeping an eating log),

(8) Take control of all your eating–think before every time you
eat to make the right choices,

(9) Plan ahead–”A kitchen without food is a fattening one”,

(10) Reward yourself–he suggests Sundays for little treats.

The largest part of the book is devoted to his FIT equation. He doesn’t like the word “exercise” so he calls them activities. These routines fight the biggest reason that we quit working out–sheer boredom. FIT is included in many other exercise books and stands for F (frequency), I (intensity) and T (time). The three types of activities are cardio exercises, strength training and stretching (flexibility).

One of the workouts he includes is a workout at the playground which includes warm up, strength, and cardio which is varied and fun to do. He includes recipes and activities–all types–for 30 days and recommends doing an activity log as well as food log.

Workouts for Dummies

Tamilee Webb

ISBN 0-7645-5124-8

Amazon link

From How This Book is Organized:

1) Part I: Getting Started—is about getting motivated to begin exercise on a regular basis.

2) Part II: My Body Type’s Best Workout

Choose your body type from the diagrams for mesomorph,

ectomorph or endomorph.

3) Part III: Upper-Body Workouts

Pick and choose your favorite exercises to put in your personal

workout program.

4) Part IV: Lower-Body Workouts

She includes exercises to tone and tighten your lower body

5) Special Workouts at Home, on the Road, in the Office, or at the Gym

Also included are specialty workouts with bands and tubes, plus

programs for seniors and moms-to-be

6) Part VI: The Part of Tens

This chapter is a resource center for information on health and

fitness. She lists her Top 10 videos plus her 10 favorite books

and her favorite exercises.

7) Part VII: Appendixes

the final chapter contains an exercise program chart and lists of

great Web sites.

Cardiovascular exercise:

• Always warm up and cool down when you are finished.
• Perform 20 minutes of exercise, 3-5 times per week.
• Keep your exercise at a low to moderate intensity, approximately 35-65% of your maximum heart rate.
• Choose low-impact exercises such as walking, swimming, bicycling, using a stair climber, low-impact dance aerobics, and chair aerobics.

Muscle-conditioning exercise:

• Perform 20-30 minutes of resistance training exercises, a minimum of 2 times per week.
• Perform one exercise for each muscle group with at least one set of 8-10 repetitions.
• Choose 8-10 different muscle groups to exercise for each workout.
• Use relatively light weights or bands, and try to gradually increase the number of repetitions of each exercise to increase your muscle endurance.
• Flexibility is important at every age and can help prevent injury, so aim for a goal of stretching after your workout to keep yourself limber.

The Senior Band Workout: the following exercises are to be done with an exercise band. The bands provide a variable resistance so the resistance changes throughout the motion of your exercise.

• Seated front-thigh extension
• Seated outer-thigh extension
• Seated inner-thigh leg lift
• Standing back-thigh curl
• Chess presses
• Seated upright row
• Upper-back pullback
• Upper-arm press back
• Seated arm curl
• Upper-back strengthener
• Abdominal curl

Healthy Woman: Walk Off the Weight

Prevention/Rodale

ISBN—none listed—call 1-800-848-4735 for Rodale products

The following information is from “Smart Walking Strategies” to help you not give up walking. Most importantly, plan your walk and follow your plan. Remember, failing to plan is planning to fail.

Use Time Wisely

Make the commitment—remember the benefits—get rid of the “All or nothing” mindset—stop negative thoughts—go with the flow.

Create More Time

Pencil in your walks—go first thing in the morning—ease into it—use small chunks of time—divvy it up—seize every opportunity—make time with commercials—grab a pal—turn rush hour into walk time—let the gym be your babysitter

This section is from “Walking as a Spiritual Exercise”:

Plan a walking retreat—

1) Choose a date on your calendar and mark it as your “retreat day”,

2) Identify a place that you want to explore on foot,

3) Tailor the length of your route to your personal limits,

4) The night before your excursion, pack yourself a lunch,

5) Make sure that your favorite walking socks are clean,

6) On the day of your journey, plan to get up early , so you can spend a few minutes relaxing and stretching,

7) If you have a book of poetry (or the Psalms), read from it before you leave home,

Remember, this is a retreat, not a race.

WORKOUTS

30-point stress-reduction workout pg.25

walking- 5 min.-5 pts

brisk pace-4 min-8 pts

very fast-2 min-6 pts

brisk-3 min-6 pts

cool down-3 min-3 pts

stretch-2 min-2 pts.

Stress-busting workout pg. 25.

55 points

Live-longer workout pg.26

65 point heart boost

easy 10 min 10 pts

walk brisk 4 min 8 pts

power walk 1 min- 3pts

Repeat 3 times—33 points total

Cool down-8 minutes-8 pts

Stretch 3 min-3 pts.

Fat-shrinker workout pg.28

40 points

March in place 5 min.-5 pts.

1 min each:

push-ups 2 pts

jumping jacks 3 pts

ab crunches 2 pts

vigorous marching 1.5 pts

squats 2 pts

jumping jacks 3 pts

plies (squat with feet wide, toes facing out) 2 pts

march easy-2 mins-2 pts

stretch-2 mins-2 pts

Belly-blasting workout-90 pts

Aerobic exercise helps you to lose twice as much belly fat

Walk up and down 5 flights of steps-5 pts

Lunch-walk easy 5 min-5 pts

Brisk-10 min-20 points

Fast -2 mins-6 pts

Brisk-5 min-10 pts

Repeat 2 min fast and 5 min brisk—16 pts

Top speed-1 min-3 pts

Cool down-5 min-5 pts

15 stroll-after dinner-15 pts

5 min-stretching-5 pts

Energy booster workout-12 points

Stretch-1 min-1 pt

Walk easy, deep breathe-8 min-8 pts

Stop-step on and off curb-24 times-2 pts

Stretch-1 min-1 pt

Shape Walking: Six Easy Steps to Your Best Body

Marilyn L. Bach and Lorie Schleck

ISBN 1-56731-647-6

Buy this book

Step One-Are you ready to shape up with Shapewalking?

Step Two-Getting Started with Fitness Walking

Step Three-Fitness Walking Plus

Step Four-Strength Training

Step Five-Target Toning

Step Six-A Week in the Life of a ShapeWalker

Overview of the Exercises

Heart Rate

Blank Worksheets

]]> http://highenergygoals.com/2008/09/shape-walking-six-easy-steps-to-your-best-body/feed/ 0 http://highenergygoals.com/2008/09/essential-stetch/ http://highenergygoals.com/2008/09/essential-stetch/#comments Mon, 22 Sep 2008 13:49:10 +0000 admin http://highenergygoals.com/?p=353

Essential Stretch: Gentle Movements for Stress Relief, Flexability and Overall Well-Being

Michelle LeMay

ISBN 0-300-52893-8

Amazon link

Essential Stretch by Michelle LeMay with the ISBN 0-399-52893-8 is featured in this post. Michelle has spent years developing and teaching her stretch techniques. The table of contacts includes the basics, the blessings, the techniques (oscillations, breath, heart activation, meditation and centering), the stretches (full body, lower body and upper body), and five different routines depending on the user’s skill level.

The five routines are: (1) full body routine for getting started, (2) full body routine for the seasoned stretcher, (3) short and sweet routines, (4) daily stretches, and (5) mind your mind.

Her centering process includes several helpful techniques. Centering is the ability to “tune out” inner and external stress and get in touch with your quietness inside you. We each have this center but this technique needs to be strengthened in order to lower our stress level. Remember it is our reaction to stress that uses the most useless energy. We want to bombard our stressor. But the centering process helps to use our energy the only place that we can make a difference—on ourselves.

The techniques for centering that she includes are: (1) increase your self-awareness, (2) quiet your mind, (3) focus inward, and (4) create a positive shift. The positive shift uses clarity, letting go of burdens, self-love, peace, mind/body connection, and being happy statements to be included with your stretch.

Excerpt from the book:

“Essential Stretch is a simple movement technique. Anyone can do it—no matter what your age or fitness level—and everyone can benefit from it, even super-fit athletes and dancers. Unfortunately, when it comes to exercise programs, stretch has been placed on the back burner, or related to the category of exercise for the elderly. But research reveals that stretching is often the missing link in successful exercise programs, As you will see, it is becoming apparent that it may be the missing link in our lives.”

Escape Your Shape: How to Work Out Smarter, Not Harder

Edward Jackowski

ISBN 0-7432-1144-8

Amazon link

In Escape Your Shape, Edward Jackowski, the author, uses the following profiles for each of the four body types. The types are:

1) The hourglass body type means that you tend to carry weight in both upper and lower body with a slender spot around the waist. Your measurements will be different for all three areas of your body.

2) The spoon body type tends to carry most of the body weight in hips, thighs, and buttocks. The top of the body is more slender than the bottom.

3) The ruler body type is more straight up and down with little difference in the measurements of the chest, waist, and hips which weight centered in the midsection.

4) The cone body type tends to carry most of the weight in the back, chest, arms, and stomach being more slender from the hips down.

Jackowski includes exercises for each of the four body types. He is the owner of Exude Fitness, in New York City, which is the largest one-on-one motivational fitness in the United States.

The exercise tools that he recommends are: (1) one piece of aerobic equipment, preferably a stationary bike; (2) a jump robe; (3) a firm exercise mat; (4) a folding 4-pound aerobic bar; and (5) a 10, 15, or 20 pound curl or straight bar.

He recommends using his fitness workout program for your body type 3 times per week that should take you 60 minutes to complete. The ISBN number for this book is 0-7432-1144-8.

8 Minutes in the Morning

Jorge Cruise

ISBN 0-06-050538-9

Amazon link

Jorge Cruise tells how his weight loss plan works:

“Follow my 8 minutes in the Morning program and you will see amazing weight-loss results in just 28 days. But it doesn’t stop there. I will also give you the tools you need to stay lean for the rest of your life. You will be working on three things every day:”

“Your emotional fitness. Before 8 minutes in the morning routine, I will help you build your own motivation with my daily Wake-Up Talk. It will give you the emotional advantage you need to move beyond self-sabotaging thinking and motivate yourself to love your new fit lifestyle.”

“Your physical fitness. My proven”two superquick moves” are the center of the program. They take 8 minutes a day, but the results are tremendous. Each day, I will give you two new strength-training moves specifically designed to help you speed up your metabolism, get firm, and burn fat as effeciently as possible.”

“Your eating habits. My Eat Fat to Get Fit nutrition program is simple to follow and will never leave you feeling deprived. You won’t have to count calories or cut out your favorite foods.”

“Finally, 8 minutes in the Morning connects you to a community of your peers. I invite you to visit my web site at www.jorgecruise.com

to get more advice from me and to chat with the millions of others who, like me, are well on their way to achieving new health and happiness.”

I visited the above site on July 28, 2007 and found ads for Jorge and contact for him. He started a blog in June, 2007, but I found no efidence of a community online. There are several really good weight loss communities which we have listed on a separate post.

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