10 Minutes is All it Takes!

This past weekend I attended the 12th Annual Women’s Health and Fitness Expo (Theme: Weight Loss for Wellness: Lose Weight, Feel Great) at Miller Middle School in Lake Katrine, NY., headed by Dr. Debra Karnasciewicz, founder and director of the not-for-profit Women’s Health and Fitness Foundation and the Expo.

The event focused on lifestyle changes we need to put into practice in order to get healthy and maintain good health.  There were booths with everything from health care, health screenings, fitness demos, spa services make up and foods to complimentary healing sessions.  There were also many sample stations for healthy type snack foods.

There were presentations offered throughout the day on subjects such as benefits of maintaining your ideal weight for health and wellness, heart and brain health, 10 minute solutions and many many other subjects relating to weight loss and wellness.

Two of the “At Home Biggest Losers” were there; Jennifer Rumple who discussed losing 145 lbs and Bernie Salazar who is now committed to and discussed helping combat obesity in children.

I really enjoyed the lecture by Jessica Smith, a nationally-recognized fitness and lifestyle expert and promoter of the “10-Minute Solution” and author of Thin in 10. She discussed how by exercising and following other 10-minute ideas each day you can improve your overall health and well being while doing it in very little time. Jessica has various fitness DVDs and has also been featured on over 40 million boxes of Special K products. She has written articles and tips/ideas for well known magazines such as Shape and Redbook.

Jessica had some great tips I feel anyone can incorporate into their every day lives.  She pointed out some great 10 minute solutions such as 10 minute workouts, 10 minute meal preparation, 10 minute meditating or breathing, 10 minute fidgeting, 10 minute cleaning, going to bed 10 minutes earlier for 10 extra minutes sleep, 10 minute playing and there were a few more I can’t remember at the moment. She shared great ideas for each of the 10 minute solutions however the one I enjoyed most was when she had us all get up and do a 10 minute workout.

She had everyone in the auditorium get up and work out. In 10 minutes we worked every part of our body without weights or any kind of resistance except body weight. I feel like this is one of the most effective ways to get movement while working every muscle group.  If you can’t get to a gym or if it’s raining, snowing or just too cold out you can always find time to do a 10 minute workout.  In the auditorium, we used our own body weight by doing squats, leg lifts, knee lifts, tricep dips and many other fun yet effective exercises to work every muscle group to help create weight loss as well as a healthier lifestyle.

At her lecture she also spoke about fidgeting and I was intrigued because I just read an article/study about this last week.  I remember thinking I should be a toothpick if this one is true.  She said by incorporating fidgeting throughout your day or even just standing every once in a while if you work at a desk job you will burn a significant amount of calories per day.  I do tend to fidget every now and then so I liked hearing this one.  When I’m alone I will do my best to fidget more.  I never thought those words would come out of my mouth.  All my childhood years and even some adult years people would hold my knee to stop me from fidgeting.  If that ever happens again I’ll remind the person I am purposely burning extra calories. Hee hee!  I love that one.  Fidgeting now has a new meaning for me and I like it.

As she shared the other 10 minute solutions it really made sense.  We can change our lifestyle just by adding short bursts of exercise or wellness into our regimen.  The term “you have to make this a lifestyle change” is sometimes scary to my clients, friends and family but she put it in a way that makes it seem easier and fun.  So I suggest you do something new for 10 minutes today whether it’s taking 10 minutes to be totally alone, meditating, cleaning, playing, exercising, or preparing a meal for the day.  Whatever you do, have fun with it and know you are working towards a healthier you and a lifestyle change won’t seem so challenging anymore.

Go and add something into your routine for just 10 minutes today.  Come on! Anyone can find 10 minutes even if it’s just going to bed 10 minutes earlier to be more rested to start your day tomorrow.

News Release 12th Annual Women’s Health and Fitness Expo

Saturday, May 19th at Miller Middle School in Lake Katrine, NY

 

The 12th Annual Women’s Health and Fitness Expo
Weight Loss for Wellness: Lose Weight, Feel Great

The twelfth annual Women's Health and Fitness Expo, scheduled this year for Saturday, May 19 from 8:30 a.m. to 5 p.m. at the M. Clifford Miller School, 65 Fording Place Road, Lake Katrine, will focus on weight loss, the lifestyle changes that need to be put in place to maintain it, and the impact a healthy lifestyle can have on preventing and eliminating illnesses like diabetes and heart disease.

In addition to presentations by several nationally recognized authorities on weight control, the main stage speakers will address the benefits of maintaining an ideal weight for overall health and wellness. Two top Harvard Medical School physicians and noted authors, Dr. Marie Pasinski (neurologist) and Dr. Malissa Wood (cardiologist), will discuss the importance of a healthy lifestyle, including weight control, on heart and brain health. Experts will be available throughout the event for Q&A. This year's Expo will also spotlight events geared to men and children. Raffle prizes will include a NordicTrack AudioStrider 990 PRO valued at $1499 and a spin bike. 

The annual Expo attracts well over 5,000 visitors, offering more than 20 free health screenings and over 75 interactive attractions, including expert speakers, workshops, fitness demos, chef demos, spa services, and a healthy food court. Around 125 exhibitor booths and informational tables related to health and well-being participate. Visitors receive complimentary bags filled with health and wellness products and information.

The 2012 Expo theme "Weight Loss for Wellness: Lose Weight, Feel Great," was developed with our nation's — and our region's — ever-alarming obesity rates in mind. (The New York State Health Department's most recent statistics indicate that 59.6 percent of Ulster County adults and 62.6 percent of Dutchess County adults are obese or overweight.) Obesity is often accompanied by chronic diseases such as diabetes and heart disease. Lifestyle changes required to achieve and maintain weight loss can be challenging. At any point in time, one in three women and one in five men in the United States are on some kind of diet, according to registered dietician and nationally recognized nutrition expert Mary Hartley, one of this year's main stage speakers. "These diets produce short-term weight loss but two or three years later 95 percent of traditional dieters regain the weight," she says. 

This year's main stage speakers will include:  

• Mary Hartley, a registered dietitian, writer and leader in the nutrition field, will discuss the concept of "Intuitive Eating," a non-diet approach to weight-loss that "shifts the paradigm from weight-loss to wellness, from food fear to food pleasure and from body dissatisfaction to body trust." Hartley is the former Director of Nutrition for CalorieCount.com, a diet website owned by The New York Times. Hartley helped develop the website, which aids members in managing their diets and weight, and wrote the popular Ask Mary, your personal nutritionist column;
  
  
• Dr. Marie Pasinski, a staff neurologist at Massachusetts General Hospital and a faculty member at Harvard Medical School, is the author of Boost Your Brain Power and Beautiful Brain, Beautiful You - 7 Steps to a Better, Smarter Younger You. She believes the key to changing our lives for the better involves improving our brains. Pasinski will present a program for keeping our brains in peak condition, training them with the same intent as elite athletes train their bodies;
  
  
• Jessica Smith, a nationally-recognized fitness and lifestyle expert and promoter of the "10-Minute Solution" and author of Thin in 10, will discuss how exercising in short clips can improve our health and wellbeing and also fit into our lifestyle. The featured fitness expert on over 40 million boxes of Special K products, Smith has starred in 13 best-selling fitness DVD's since 2005;
  
  
• Dr. Malissa Wood, a clinical cardiologist and staff physician in the Cardiac Ultrasound Laboratory at Massachusetts General Hospital in Boston, will present her new book, Smart at Heart: A Holistic 10-Step Approach to Preventing and Healing Heart Disease. Her approach bridges the gap between the physical, emotional and spiritual needs of a healthy heart and delivers a toolbox of new scientific findings on what women at risk of heart disease can do to improve their own health;
  
  
• Diane Carbonell, one of the nation's top weight-loss bloggers, is a formerly obese 300-pound mom who lost 150 pounds and has kept it off for 14 years. Carbonell will share her "Fit to the Finish" plan for weight loss that focuses on the percentage of fat in our diets, exercise and portion size;
  
  
• Jennifer Rumple, the Biggest Loser At Home Winner from "Biggest Loser Season Twelve," will discuss losing 145 pounds while battling a serious knee injury on The Ranch. Jennifer weighed her heaviest at 365 pounds on her 39th birthday. Now 40 and 180 pounds lighter, she feels her new, healthy lifestyle and physical body finally match who she is on the inside. She's dedicated to inspiring others to make smart choices about nutrition and fitness and to live the most healthy, happy and amazing life possible;
  
  
• Bernie Salazar, the Biggest Loser At Home Winner from "Biggest Loser Season Five", is now committed to helping combat the childhood obesity epidemic that is literally weighing down our nation's kids. His book Monstercise focuses on getting kids up and active by encouraging them to use their imagination as they participate in a series of fun and exciting movements with the help of an imaginary little monster named Frank;
  
  
• Michael Tischler, DDS, a dentist with a private practice in Woodstock, will discuss gum disease and overall health, eating disorders and oral issues for women, pregnancy and oral health, and healthy dental self-esteem;
  
  
• Liz Neporent, a health and fitness expert, writer and social media consultant, will also moderate a panel of the main stage speakers in the afternoon, giving the audience additional time to ask questions. Neporent is a regular contributor to ABC News where her influential online Reporter’s Notebook series covers a diversity of health topics such as the psychology of barefoot running and obesity in fruit flies. She is author and coauthor of more than 15 health books including Fitness for Dummies, now in its 4th edition and Weight Training for Dummies, now in its 3rd edition.
  
  

In addition to the main stage speakers, workshops on a variety of topics will be offered during the day, including: Management of Infertility and da Vinci Robotics, Myths and Facts of the Supplement Industry, Living Well in Spite of Endometriosis, and You Have The Power to Heal Yourself. Eight fitness demonstrations will also take place throughout the Expo, among them: Body Flow, Zumba and Zumba Gold for Seniors, Smart Bells, MMAXOUT Kickboxing, along with others in cooperation with the YMCA and MAC Fitness. More than half a dozen chefs will offer cooking demonstrations.

Held at Tech City in previous years, this year's Expo is moving to its new location at the M. Clifford Miller School because the increased space and layout there are better suited to main stage needs, cooking facilities, weight and fitness rooms and the ever-growing number of health and fitness professionals and exhibitors who will be participating, according to Dr. Debra Karnasciewicz, founder and director of the not-for-profit Women's Health and Fitness Foundation and the Expo.  

Event details including online tickets and up-to-the-minute schedules can be found at www.womenshealthexpo.com. 

This DVD is really good for anyone looking to save time while getting a really good workout.  I say this because it's overall body workout.  When you take part in this training you are using compound moves and you are working two and three muscle groups at once.  This is highly effective training.  By engaging more than one muscle at the same time you are also in a cardio type zone so you are burning more calories.

If you don't have time to go to the gym and you want a  good workout pop in this DVD. If you have time to go to the gym and you want an extra workout - pop in this DVD.   FYI: to start you can do it without weights or soup cans, whatever -  but after a few times or if you already work with weights 5 & 8 pounders close by would be great.  If you are just starting out 3 lbs is even good.  Also, be aware there are lunges and squats and if you have any knee issues you can modify by kicking or walking in place or jogging in place...whatever works for you.

As with any exercise regimen, be sure to check with a doctor first.  

Like with all DVD's it can be purchased on Amazon.com.  I do not get anything for previewing these dvd's or reviewing them so this isn't to sell it for anyone...it's all about my opinion in finding dvd's I think you may or may not like. 

Below some info from a press release...

Get a Better Body in Half the Time With Jackie Warner’s New

“PERSONAL TRAINING WITH JACKIE:
XTREME TIMESAVER TRAINING” DVD

BEVERLY HILLS, CA – When celebrities have to get ‘red carpet ready’ they work hard at it; often spending several hours a day, at great expense, with personal trainers. For the rest of us, we’re lucky when we can work any exercise into our day. With Jackie Warner’s newest DVD, “Personal Training with Jackie: Xtreme Timesaver Training,” anyone can get an A-list workout in just 30 minutes.

Jackie designed it to be like two workouts in one. By using compound moves to train multiple muscle groups at one time, Jackie cuts your workout time in half.

As Jackie often tells her clients, “Hate me now, love me later.” You can get results by working out this way just 30 minutes a day, three times a week if you’re prepared to push yourself hard and sweat, just as any celebrity would. All that’s needed here are hand weights and a mat or carpeted area the size of a beach towel. “Xtreme Timesaver Training” is about Xtreme efficiency! Jackie’s 60-second sets of compound moves drive your body straight into the fat-burning zone so you get total body toning and calorie-torching cardio all at once. If you’re really pressed for time, menu options allow you to pick and choose the muscle groups you want to work most. Modifications are offered to cut the intensity to make this workout appropriate for all fitness levels.

Jackie Warner is known for sculpting some of Hollywood’s best bodies. A self-made millionaire in the cellular phone industry by age 22, Warner followed her bliss and turned to a career in fitness.  At age 30, she got her fitness certification and has since dedicated her life to transforming the health of others through fitness and nutrition. She was the first in the fitness industry to offer medical treatments within her multi-discipline wellness center in Beverly Hills called Lift. She also pioneered the concept of incorporating exercise therapy into traditional medical insurance plans. In 2002, she founded Sky Sport & Spa, a sports medicine and fitness club in Beverly Hills. There, Jackie gave members personal training, nutritional counseling, chiropractic care, exercise classes and physical therapy – all within a glass-enclosed penthouse space featuring a 360° view of Los Angeles.  Jackie recently authored the NY Times Best-seller “This Is Why You’re Fat (And How to Get Thin Forever),”is currently the face of a national health and wellness program called Fit In Your Skin, and is executive producing and starring in her second television series.  Her most recent DVD, “Personal Training with Jackie: Power Circuit Training” continues to be a best-seller.