Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Your homework assignment

Do like Dr. Oz does!

People ask me all the time for “homework” or an exercise routine they can do on their own. If you read Motion Starved often you will have seen short, home workouts I’ve posted in the past. This time after pondering for hours I decided to simply steal the workout Dr. Oz does. It’s a good one as it wakes up all your muscles, promotes strength, balance and flexibility.  Do it in the morning, according to the good doctor you’ll be ready and raring to start your day. I will warn you, this routine contains quite a few push ups. Do them on your knees or against the wall if you must, but make the effort.

Watch the video and work out along with Dr. Oz a few times to get it down. The list of the exercises below is for your traveling pleasure. You’ll need to watch the video for a better direction however.

Give it a try; what do you have to lose? It’s only 7 minutes of your time.

Dr. Oz’s Morning Workout 2011

Head Rolls
Forward Bend (soft bend)
Forward Bend with twist
Push ups (10)
Down dog (cross ankle, both legs)
Crocodile Lunge (both sides)
Wide Grip push ups (10)
Down Dog
Spade Push ups (10)
Up Dog/Down Dog
Crocodile Lunge
Lunge Twist (both sides)
Push ups (10)
Up Dog/Down Dog
Crocodile Lunge
Push ups (10)
Up Dog/Down Dog
Lunge (both legs)
Pushups (10)
Lunge (both legs)
Butterfly, open feet
Crunches (25)
Full body stretch

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Very interesting

I can help you with that!

Well, it’s Friday. I hope you’ve had a fruitful week. I must say I’m very disappointed that only one person responded to last Fridays post. Remember, “Put the hurt on Kelley?” I asked you to help me get out of my comfort zone and challenge me to a little friendly competition. My friend Dawn came through, but the rest of you seem a bit shy. It’s not too late. You can still play.

In my travels this week I’ve learned a few things that I’m quite impressed with. I hope you find them interesting and useful as well.

Endive — According to Dr. Oz, if you eat ½ cup of endive two times per week you can reduce the risk of getting ovarian cancer by 75%. I say, what the heck, eat up! All you have to do it put it in your salad. Super easy and either way, good for you. Click here for additional info on endive.

Muscle Pain Relief — I read this on Basic Training SF’s blog, and then did a little checking on my own. It’s true! Peppermint oil can be used externally for providing relief from pain. It’s believed that the presence of calcium antagonism in peppermint oil aids in removing pain. It also improves blood circulation, which aids in soothing sore muscles.

Basic Training says, “Dilute peppermint oil with water (or body oil) and give your back, shoulders, hamstrings, or IT band a rub down. Instant gratification.” Check out their site for other good ideas.

Write an “ignore list” — Most of us have to-do lists but they never seem to end. Cross one thing off and another few seem to appear. Real Simple Magazine suggests, in order to succeed in today’s distraction-prone world, you should ask yourself: What is not worth doing? Write down what you’re willing to disregard, emails you don’t really need to respond to, posting things on Facebook, the guilt of not doing the things on your to-do list. Make the list and get those things out of your head. Review the list from time to time just to be sure they aren’t getting your undeserved attention.

Okey-dokey, that’s it for me till Monday. Do something to talk about this weekend!