Personal Trainer Austin Texas » Stress Relief

3 Minute Yoga Routine

margo-personaltrainer — Tue, 23 Mar 2010 21:15:26 +0000

Relieve stress, improve flexibility, increase muscle tone and strength, by doing what I call my “yoga 10″. It’s ten easy to learn yoga moves that flow. Watch it through first once, then once you do it a few times, you can just listen without looking, since I will call each move and say when to inhale and exhale. Easy easy, with huge results. If you have time, do it more then once in a row!

Take care,
Margo

3 Minute Cardio Workout

margo-personaltrainer — Wed, 10 Feb 2010 22:59:58 +0000

I recommend watching it though once first to see the moves before actually doing it. I move quickly combining low and high impact moves to really get your heart rate up and muscles going!! :-) Modify to low or non impact to suit your level. I’ll do low and non impact versions soon. Have fun doing this!
Warm regards,
Margo

3 Minute Workout from your Desk

margo-personaltrainer — Sun, 31 Jan 2010 17:53:03 +0000

As the title suggests, this video is designed for those of you at a computer monitor who will find 3 minutes the right amount of time (and incentive) to take an exercise break, without leaving your desk. It’s important to still do some cardio and a bit more strength work during the week; however, in the event that isn’t possible, this is a great little workout to make you feel better, that can be done more then once a day, without changing clothes, from your home office or corporate office.

I will publish more ‘desk workouts’ and “quick from your desk cardio” to choose from. This first 3-minute workout is a great start to get you moving when time is tight – I hope you enjoy it.

Take care,
Margo

Relieving Neck Stress & Tension

margo-personaltrainer — Tue, 19 Jan 2010 04:50:55 +0000

Instant Low Back Pain Relief

margo-personaltrainer — Sat, 19 Sep 2009 19:06:35 +0000

I realize many of you experience pain in your lower back on occasion (or more then on occasion) and I have addressed treating your own back in a previous blog entry. Today I’m giving you a visual of the basic relief exercises to do if the book I recommended isn’t handy, but access to the internet is; click on this blog.

Lay down first, as shown here, holding for a few seconds and taking some deep breaths to RELAX removing tension. Turn head to one side; arms beside your body.

Now place your elbows below your shoulders leaning on forearms. Hold this for a couple minutes and take deep breaths to RELAX low back muscles.

Only after these two above, commence by pressing yourself up to straighten your elbows, RELAXING your torso, pelvis and legs allowing yourself to sag. Hold for a second or two, lower and repeat several times. You may maintain the up position longer, if any discomfort starts to wane, and low back starts to relax.

In the event you are unable to lay down where you are, do this standing back extension; although it may not be as effective as laying down, it will absolutely help. It is also effective in the prevention of further low back issues. Keep knees straight, feet slightly apart, maintain backbend for a moment or two then repeat going further to maximum degree.

Take care of your back, and it will take care of you!

Warm regards,

Margo

Treat Your Own Back & Neck

margo-personaltrainer — Fri, 31 Jul 2009 18:02:33 +0000

Activity is a necessity for most of us in this world, yet in our society, backache is the most common musculoskeletal ailment and cause for inactivity. These McKenzie exercises are different than the usual programs focused on muscle strengthening. These exercises are focused at improving the structure and metabolism of the soft tissues, including the discs. This treatment can be done by YOU, and requires very little effort. Over the years I have regularly practiced McKenize exercises for “healing your own neck”. I consider these movements lifelong; part of my lifestyle for soft tissue and spine health.

Since these are not just for curing, but also for maintenance and prevention, I do many of these with several of you already for neck and back health. I am pleased to recommend these books “Treat Your Own Back” and “Treat Your Own Neck” by Robin McKenzie. If you are experiencing pain now, in your lower back and legs and/or neck, these exercises can improve your quality of life dramatically, often without surgery. How many of you have neck and upper shoulder pain? I use to, until I healed my own neck.

Warm regards,

Margo

What’s Your Real Age?

margo-personaltrainer — Thu, 23 Jul 2009 15:09:31 +0000

What is your REAL age, versus your calendar/chronological age? Take this fun test to find out. It’s interesting to see all the things taken into account that you may not even think matter. Some of you have probably seen this before, and as a result made some lifestyle changes (or not?!). :-) No time like the present.

http://www.realage.com/ralong/entry4.aspx?cbr=GGLE806&gclid=CJrHsbqK7JsCFQ7xDAod503d5g

WHAT’S IT GONNA BE????? WHEWY!

Jumping Rope

margo-personaltrainer — Wed, 08 Jul 2009 20:26:00 +0000

You’ve all heard of jumping rope or skipping rope, and probably did it as a kid. Well, we’re all just big kids, so think about incorporating it back into your exercise routine. Right away many of you may think “but my knees”. Jumping two-footed lessens the single leg impact that occurs when running, and is done in short spurts to start. Jumping and/or skipping with the rope strengthens your shoulders and arms, and last but not least, it strengthens your heart. Those few seconds (and that is where you start, a few seconds) will relieve stress immediately, and help build coordination. With practice you can skip rope for longer periods of time, and get a fabulous aerobic workout and burn major calories.

You can do it with your kids as it works for all ages and fitness levels. Jumping rope is perfect when combined with other activities such as walking, strength, and flexibility training.

I prefer the beaded type, shown above, since it’s light, easy to adjust, and is slippery on most any surface.

Okay, I tried to get a shot of me in motion; even smiling!!!!

Warm regards,

Margo

Through Rain, Sleet, Heat, & Snow

margo-personaltrainer — Wed, 01 Jul 2009 18:41:47 +0000

As I’ve said it before, and I’ll say it again: There’s no such thing as bad weather, just bad clothing!

If you like being outdoors, be outdoors. In a bad mood? Go take a walk. Need to de-stress? Go take a walk. Shake it off and take a short (or not so short) walk. It’s the quickest picker upper of body, mind and spirit that’s right outside your door, no matter where you are.

I’ll be the voice of your body for you. Just like a dog cannot speak to you and say “walk me”, nor can your body. So, here and now, I will be the voice of YOUR BODY. If it could talk to you, it would be saying: ”move me, please…walk me…move me !!!!!” :-)

Take care of you, no matter the weather.

Very sincerely,

Margo

Weighted Body Bar

margo-personaltrainer — Tue, 30 Jun 2009 13:16:02 +0000

For those of you looking for an alternative to dumbbells, a weighted body bar can be a nice addition. They vary in weight size from 8 to upwards of 20 lbs. I use them for shoulders, arms, lower back, thighs, tush, upper back and chest. You can do it all with one single bar! Storage is a snap, as it stands up in a corner taking up no space at all. I’ll list just a few of many exercises you can do with this body bar:

Bicep Curls
Tricep Press
Dead lifts for lower back and hamstrings
Squats for thighs and tush
Chest press (laying down, pressing bar upwards)
Rowing for lats
Overhead press for shoulders

These are just a few basics you may recognize; I’m happy to show you other exercises that make for great “muscle confusion”! (Confusion is what your muscles want to keep things fresh and effective.)

Warm regards,

Margo