PSA’s: Heart-Healthy 30 Minute Full Body Workout + Shovel Safety

Good morning

Wow, I can’t believe today’s the last day of February! Did you know that every year I proclaim that February is my least favorite month of the year? It’s the shortest month, but it feels the longest because the sun hides the entire month and it sleets, and it’s freezing.

At least in Illinois. Here in Colorado, it got above 60 at least two days, and was sunny 90% of the month. I can dig that. I dug that. And it flew by!

A pic from yesterday’s walk with Niko – not 60’s, but not bad either. Every afternoon, Niko and I go on a 45 minute loop around the area alongside a creek that runs through town. She loves it, plus we both get a little exercise.

Although this month hasn’t been too shabby, I think I’ll like March weather better, and April better than that, and then May and June. What can I say? I love warmer weather…makes for great morning hikes!

However, it’s still February for another 18 or so hours, and I’d be remiss if I didn’t take a beat to talk about heart health.

Heart disease is the # 1 cause for men and women. That’s more than breast cancer. More than colon cancer. More than lung cancer.

But enough doom and gloom. There are ways to improve your lifestyle to decrease your risk, three of which are to eat a healthy diet, maintain a healthy weight, and exercise regularly. According to the CDC, the Surgeon General recommends that adults get at least 30 minutes of moderate-intensity exercise most days of the week.

I am a firm believer that you really can get in a good, quality workout in 30 minutes, save 5-10 minutes for a proper warm up and stretching. Every day I lead a small group through a 30 minute training session. They warm up first, and then we go through a full body workout, and then they stretch on their own afterward. Here’s one from yesterday:

disclaimer: please check with your doctor before beginning any new diet or exercise program

And in the spirit of health PSA’s, here’s another one:

source

Winter Storm Rocky (seriously…why are they naming winter storms?) has trampled across the US and left mounds of snow in its path. This week I’ve had two clients come in with  a hurt back from shoveling snow with improper form. Even though you’re not in a gym lifting weights, you’re still moving your body in a way – and lifting heavy snow – that requires proper form. Some tips:

• Warm up first – it’s cold. Your muscles are cold. Walk up and down the stairs a few times to warm up a little bit.
• Keep your abs braced
• Bend at the hips and knees and keep the spine neutral
• Don’t fully extend your arms while lifting a shovel full of snow – keep shorter levers (bent arms)
• Avoid twisting at the spine with a shovel full of snow – move to your dumping grounds
• Pace yourself

Time to get to the grind! I’ve got a class to teach at one gym this morning, and then I’m headed over to the other one to train a couple clients and lead a small group session. Should be a good day

Did storm Rocky affect you? Have you had to shovel snow yet this year?