Tomorrow will make the 30th day of my 10-minutes per day challenge... I will keep doing it. I have felt so many benefits from this program and don't want to stop feeling them. The biggest thing I've noticed is more mental clarity, positivity and focus. I also start the day with more energy.
I hope you all are doing well with the program and finding the same benefits as I am! Let us know how you are doing. Send us an email at 1lifechiropractic@gmail.com
Have a healthy day!
Sunday, February 28, 2010
Friday, February 12, 2010
Day 13
I managed to get out of bed today and do my 10 minutes plus crunches. I'll be honest, I was really tired and didn't want to do it. But I did it anyway and I felt better afterward.
I know sometimes you just don't FEEL like it but if you can set that aside and do it anyway you'll feel better.
Keep it up!
Cari
I know sometimes you just don't FEEL like it but if you can set that aside and do it anyway you'll feel better.
Keep it up!
Cari
Wednesday, February 10, 2010
10 Minute Challenge
Hi everybody!
Im so proud of those of you who are joining us in our challenge. It will begin to change your life and stimulate your nervous system to balance out stress. After all we can not live without physical stimulation to the body. Let's get out there and live.
Quote of the day, "If you always do what you've always done, you'll always get what you've always got."
Have fun and be creative.
Love,
Dr. John
Im so proud of those of you who are joining us in our challenge. It will begin to change your life and stimulate your nervous system to balance out stress. After all we can not live without physical stimulation to the body. Let's get out there and live.
Quote of the day, "If you always do what you've always done, you'll always get what you've always got."
Have fun and be creative.
Love,
Dr. John
Monday, February 8, 2010
Cari's Perspective, 10-Minute/30-day Challenge
In planning out the 10-minute, 30-day challenge with Dr. John, I got started on Jan. 31 so I'm on day 9 and I can tell you I feel so much better! The first thing I noticed was an increase in energy both physically and emotionally. I have so much more energy throughout the day and I feel better about myself.
I generally get up in the morning before the rest of my family and work out for 10 minutes on my elliptical. (Up until now it had been a very expensive clothes rack!) I also recently purchased a few exercise DVDs that claim to have 10-20 minute workouts on them. I haven't tried them yet but I will let you know how they go.
When I work out on the elliptical, I try to go as hard as I can but still be able to finish the ten minutes. I've been gauging myself as far as distance to be sure I haven't dropped down in speed and I try to go 1/10th of a mile farther each day as a personal challenge. Some days I make it and some I don't but I've always managed to do the 10 minutes.
I have also been doing about 5-6 different variations of abdominal crunches in sets of 10 each day. I'll tell you, my sides were angry at me after the first few days but they aren't sore now. And I did 2 more sets this morning, bringing a total of 8 sets of 10 crunches!
I feel so much stronger, more energetic and more capable of doing things. I know you can find 10 minutes in your day to do a workout. I encourage you to do it and feel so much better! Let us know how you are doing.
I generally get up in the morning before the rest of my family and work out for 10 minutes on my elliptical. (Up until now it had been a very expensive clothes rack!) I also recently purchased a few exercise DVDs that claim to have 10-20 minute workouts on them. I haven't tried them yet but I will let you know how they go.
When I work out on the elliptical, I try to go as hard as I can but still be able to finish the ten minutes. I've been gauging myself as far as distance to be sure I haven't dropped down in speed and I try to go 1/10th of a mile farther each day as a personal challenge. Some days I make it and some I don't but I've always managed to do the 10 minutes.
I have also been doing about 5-6 different variations of abdominal crunches in sets of 10 each day. I'll tell you, my sides were angry at me after the first few days but they aren't sore now. And I did 2 more sets this morning, bringing a total of 8 sets of 10 crunches!
I feel so much stronger, more energetic and more capable of doing things. I know you can find 10 minutes in your day to do a workout. I encourage you to do it and feel so much better! Let us know how you are doing.
Monday, February 1, 2010
30 Day, 10 Minute Challenge
Everyone can find 10 minutes in their day. You spend that long or longer getting a latte or watching TV. I'd like to challenge everyone to get in one 10-minute moderate to intense workout per day for 30 days and see how it changes your life.
Some ideas for quick workouts: jumping jacks, jump rope, running, eliptical, etc. or utilize an exercise video. How about using all those cable channels and tune in to a fitness program? They are free, you can stay home, there are many options, usually equipment-free. If weights are needed simply get out a large can of soup (organic and salt free of course). If we get some responses, maybe I will get motivated to make exercise videos!
This is my workout for today which took me about 20 minutes:
60 squats (one legged), maybe advanced for some.
Leg press machine 60x's, just another form of a squat.
60 step ups onto a bench, with weights.
Hamstring curls, leg extensions, and calve raises
Full leg extensions (AKA donkey kick), Hip adductors, Hip abductors
Ending the workout with the most intensity--
Deep squats with a medicine ball onto a swiss ball, then standing and tossing the medicine ball 9' up catching squating then standing and tossing. 100x's
Followed by 100 mini hops (calf).
Then 50 medicine balls squats, 50 mini hops, 25 medicine ball squats, 25 mini hops
I realize this is advanced. I have been working out for 20 years. For all those who haven't been as active. Start SLOW! Simply walk 10 minutes everyday, increase speed or add inclination. Perhaps climb some stairs for added intesity.
This challenge is for everyone to join in. With increased cadio function we see less fatigue, less stress, and most importantly, more JOY. Lets start changing our course of health and life and really enjoy what OUR LIFE POTENTIAL can be.
More to come so stay tuned. We will be kicking off this officially the day after Valentines Day, Monday February 15th. Email us at 1lifechiropractic@gmail.com for more information or tips to start you off on the right foot.
by Dr. John Wendt
Some ideas for quick workouts: jumping jacks, jump rope, running, eliptical, etc. or utilize an exercise video. How about using all those cable channels and tune in to a fitness program? They are free, you can stay home, there are many options, usually equipment-free. If weights are needed simply get out a large can of soup (organic and salt free of course). If we get some responses, maybe I will get motivated to make exercise videos!
This is my workout for today which took me about 20 minutes:
60 squats (one legged), maybe advanced for some.
Leg press machine 60x's, just another form of a squat.
60 step ups onto a bench, with weights.
Hamstring curls, leg extensions, and calve raises
Full leg extensions (AKA donkey kick), Hip adductors, Hip abductors
Ending the workout with the most intensity--
Deep squats with a medicine ball onto a swiss ball, then standing and tossing the medicine ball 9' up catching squating then standing and tossing. 100x's
Followed by 100 mini hops (calf).
Then 50 medicine balls squats, 50 mini hops, 25 medicine ball squats, 25 mini hops
I realize this is advanced. I have been working out for 20 years. For all those who haven't been as active. Start SLOW! Simply walk 10 minutes everyday, increase speed or add inclination. Perhaps climb some stairs for added intesity.
This challenge is for everyone to join in. With increased cadio function we see less fatigue, less stress, and most importantly, more JOY. Lets start changing our course of health and life and really enjoy what OUR LIFE POTENTIAL can be.
More to come so stay tuned. We will be kicking off this officially the day after Valentines Day, Monday February 15th. Email us at 1lifechiropractic@gmail.com for more information or tips to start you off on the right foot.
by Dr. John Wendt
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