10 Reasons You Need to Workout Today

MD fitness Giveaway ~ There's Still Time to Enter!

Dear MD Fit Friends~ I am looking for recipe suggestions from you!  Each recipe submission will qualify for a chance to win a set of my favorite kitchen tools!  They are of course decked out in the MD Fitness colors… sorry couldn’t help myself!

Here is the deal~ Send me your favorite recipe that you would like to see made over to a “lighter” version.  Pick one of your most sinful and decadent recipes and Anne’s Kitchen will work to make them into something you can enjoy guilt free! I promise they will still be delicious!   We will choose one submission at random to win my kitchen goodies.   Then keep watching us on Facebook and at http://mdfitnessrecipes.blogspot.com/ to see if your recipe has been featured.

PRIZE~

                                                        

           

• Cuisinart Chef's Classis 5qt Enameled Cast Iron Pot
• Kitchen Pro Mitt & Pot Holder set
• Set of 2 Dish Towels
• Bamboo Kitchen Spoon
• Colavita~Extra Virgin Olive Oil

TO ENTER~

Email one of your favorite recipes to giveaways@thedoctorsworkout.com

THE RULES~

One entry per person, please. However feel free to share this post with all your friends so they can enter too!

Winner will be selected at random and announced on Jan 31^st, 2014.

Giveaway sponsored by MD Fitness.

Tired?

Sweaty?

Out of breath?

Good...

It's working!

www.TheDoctorsWorkout.com

When you think about skipping your workout... Think about why you started!

How To Stick With Your New Year's Fitness Resolution!

Two weeks have passed since we’ve made those ever-important New year’s resolutions. For many of us, we resolved to “get in better shape this year”. Often, that resolve fades and people lapse into their old habits within just a few weeks. Here are some simple tips to keep you on track and help you achieve your fitness goals once and for all!

1. Start out slowly… we often think we have to make extreme changes to reap any benefit. However you will be amazed at how effective small changes can be. Yes, you do have to be patient, however small changes are easier to make and will mean you are more likely to stick with them and see better long-term results! You are also less likely to stop due to an injury or pain from being too “gung-ho” in the beginning. 
2. Plan your work outs into your schedule. Make it your goal to work out 150 minutes each week. The reason many people give for not working out regularly is TIME but working out can be done in small increments if that is all you have. Studies have shown that individuals who schedule their workouts are more likely to stick with it. Once you fit them in your schedule, treat them as you would any meeting or appointment. Some days you may need to do a short morning workout, or other days take a walk on your lunch break. The point is to make the time and then treat them as a priority. On days when you just don’t “feel” like working out, allow yourself to do a set of your favorite exercise. Chances are once you’ve started you won’t stop. However if you do decide after you get started that you want to give yourself a “pass,” then you at least did something! 
3. Set realistic goals and believe that you can achieve them. First off, are you setting a realistic fitness goal? If you’ve been sedentary for years then maybe an extreme workout isn’t for you right now. Maybe starting a walking program or a graded program is more realistic. Next, remember that if the promises seem too good to be true, then they probably are. Secondly, believe that you CAN do it and WILL DO it. Fitness is not magic. It is plain old work. However when you do make it a habit then you reap the rewards and won’t want to stop! 
4. Use positive PEER pressure. Talk to your family and friends about your goals and solicit their encouragement to stick with it. The last thing you need when you intend to work out one evening is your best pal telling you to skip it and go out for a drink. Let them know how important it is to you and in fact suggest they join you!
5. Keep track of your progress. This might mean tracking your measurements, weight, stamina or your overall health. For example, ask your Dr. to test your cholesterol and keep track of the results. Repeat the test in 60-90 days and see how far you’ve come in lowering your risk for heart disease. Once you see the impact your fitness routine can have on your well-being… you are sure to stick with it once and for all! 

Exercise and Treatment of Cancer

I survived cancer. Then I had to survive the treatment. For me, the way to accomplish that was simple: exercise. And that was the beginning of the journey that lead to The Doctor's Workout.

Read more: http://mdfitnesshealthwatch.blogspot.com/2014/01/exercise-and-treatment-of-cancer.html

If not now... Then when?

#MotivationMonday

MDfitness Giveaway ~ Jan 5,2014

Dear MD Fit Friends~ I am looking for recipe suggestions from you!  Each recipe submission will qualify for a chance to win a set of my favorite kitchen tools!  They are of course decked out in the MD Fitness colors… sorry couldn’t help myself!

Here is the deal~ Send me your favorite recipe that you would like to see made over to a “lighter” version.  Pick one of your most sinful and decadent recipes and Anne’s Kitchen will work to make them into something you can enjoy guilt free! I promise they will still be delicious!   We will choose one submission at random to win my kitchen goodies.   Then keep watching us on Facebook and at http://mdfitnessrecipes.blogspot.com/ to see if your recipe has been featured.

PRIZE~

                                                        

           

• Cuisinart Chef's Classis 5qt Enameled Cast Iron Pot
• Kitchen Pro Mitt & Pot Holder set
• Set of 2 Dish Towels
• Bamboo Kitchen Spoon
• Colavita~Extra Virgin Olive Oil

TO ENTER~

Email one of your favorite recipes to giveaways@thedoctorsworkout.com

THE RULES~

One entry per person, please. However feel free to share this post with all your friends so they can enter too!

Winner will be selected at random and announced on Jan 31^st, 2014.

Giveaway sponsored by MD Fitness.

Get started today building a strong and lean body with SIMPLE Static Strength moves!

Static Strength moves (or Isometrics) are one of our favorite ways to strengthen and tone muscles. They are especially valuable in first time exercisers or people with joint pain. These moves are an excellent way to work key muscle groups to build strength, endurance and joint mobility. Static moves also help you learn proper technique without added stress or strain on your joints. The best part, you really can do them anywhere, anytime and no equipment or gym membership is required!

All it takes is 5 simple moves to work all the major muscle groups:

The plank or elbow plank is a classic move that targets your abs, back, arms and legs. Start face down on the floor resting on your forearms and knees. Push off the floor, raising onto your toes. Contract your abs and keep your butt level with your chest. Hold for 10 seconds and aim to increase to 20 seconds and then 30 seconds as you get stronger. Repeat.

The side plank is another terrific core exercise that targets your abs, low back and hip muscles. Lie on your side with your knees straight. Prop yourself up on your elbow and forearm. Tighten your core by contracting your abs. Form a straight line from your feet to your shoulders. Keep your head in line with your body. Hold the position for 10 seconds to start and then increase to 20 and then 30 seconds. Turn and repeat on your other side.

The Superman is a great move to strengthen your lower back and tone your glutes. Lie face down on your stomach with your arms and legs extended. Keep your neck in a neural position. Simultaneously raise your straight arms and legs off the floor in the air. You will arch your back and lift both arms and legs a few inches off the floor. Exhale as you lift. Hold for 5 seconds and then lower down while inhaling and repeat 5 times. If lifting both arms and legs at the same time is too difficult, then begin with lifting one arm and the opposite leg in the same fashion and then switch sides.

The Bridge exercise is a great way to work your glutes (butt) muscles, hamstrings (back of your legs) and core muscles. Lie on your back with your hands by your sides, knees bent and feet on the floor. Your feet should be just below your knees. Tighten your abs and butt muscles. Raise your hips up to create a straight line from your knees to your shoulders and hold. Begin with 10 seconds and increase to 20 and then 30 seconds as you are able. Repeat. 

The static lunge is so named because you don't move your feet during the movement. Start in a split stance with the working leg in front of the non-working leg. Keep your front foot flat on the floor; lift onto the toes of your back foot. Drop down, bringing your back knee within a few inches of the floor, if you can. Your front knee forms a 90-degree angle, and your thigh is parallel to the ground.. Maintain an upright torso, and keep most of your weight on the heel of the front leg; the back leg is mostly for balance. Hold for 10 seconds, and increase to 20 and eventually 30 seconds. Repeat on the other side.

Get started today…. and you will see a difference almost immediately. To learn how to incorporate static moves into a complete workout routine, go to www.thedoctorsworkout.com

You are only ONE workout away from a good mood!

It is easy to fall into the post-holiday blues. Do you need an emotional boost? Or need to blow off some steam after a stressful day? A workout with MDfitness or even a brisk walk really can help! Physical activity stimulates many brain chemicals that can leave you feeling happier and more relaxed. So, what have you got to lose… besides a bad mood and few hundred calories?

Are you ready to transform your life and get MDFIT?

Getting FIT is a challenge for most of us. It takes dedication, a willingness to change old habits and the affirmative belief that you can be fit. While I hate to use the word “work” when relating to physical fitness, I understand that it feels like work to most people. So perhaps viewing your fitness program as a side job may not be so far off! It might just be the only part-time job that pays benefits! By becoming MDFit you’ll gain increased energy, a better mood, and improved appearance…just to name a few things. Here are some questions to help assess whether YOU are ready to transform your health.

Are you willing to….

1. CHANGE YOUR EATING HABITS by eating out less and cooking healthy meals at home to include plenty of vegetables and fruits, whole grains, fish, low-fat dairy products and drinking plenty of water daily?
2. SCHEDULE REGULAR EXERCISE minimally for 150 minutes each week? This is vital to your overall wellness to include some form of physical exercise in your daily routine. Doing so will help you maintain your fitness goal.
3. BE PATIENT? As the saying goes “good things take time” remember that losing weight and maintaining a fitness program is a lifelong process. Reflecting on the immediate benefits like the ones mentioned above will surely compliment your weight loss and improved muscle tone that will be taking place as you progress through your fitness program.
4. HANDLE LIFE'S LEMONS? We all face distractions in our lives that can sabotage our efforts ~ if we let them! Eating healthy and exercising regularly will help you get a handle on life’s challenges.
5. FORGIVE YOURSELF? So you didn’t workout today or you ate more than your share of the cake. Forgive and get back on track. We all need our share of forgiveness every now and again. It is only when we forget what our objective is that we fall off track.
6. STAY FOCUSED on the "why" behind your fitness goal? Reflecting on WHY you want to be healthy will serve as a constant reminder. Place pictures or quotes that represent your motivational goal where you will see them often. I want to feel better, I want to look better, etc.
7. BE REALISTIC WITH YOUR GOALS? Don’t expect six pack abs or to have lost an extreme amount of weight in two weeks. It is best to shoot for one to two pounds of weight loss per week. Then after sticking with a fitness program for 4-6 weeks, the increased muscle definition will become more noticeable. 
8. SHARE YOUR VICTORIES with others? Spread the word about what you are trying to achieve. Maybe enlist a workout buddy. Teaming up with another individual might just be the support that you or another needs to forge ahead.
9. REWARD YOURSELF? Recognize your achievements. Taking control of your wellness is commendable and deserves a pat on the back... or a new purse, shoes, watch... easy now.
10. COMMIT FOR A LIFETIME? That’s what wellness is about. Not extreme workouts or fads that come and go. It’s a sustainable way of life that includes a program that supports your fitness and nutritional goals. 

Commit to yourself today and join us at MDfitness ~ The Doctors Workout. We have the prescription to transform your life!