Orriant Intermediate Workout #3

Here is another "Finish In Minutes Workout."

Warm Up

Intermediate Full Body Strength

Cool Down

In case you missed the previous workouts, here they are.

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

Advanced 2

Advanced 3

Orriant Intermediate Workout #2

Here is another intermediate "Finish In Minutes Workout."

Warm Up

Intermediate Full Body Strength

Cool Down

Orriant Beginner Workout #3

Here is the third installment of Orriant's "Finish In Minutes Workout."

Warm Up 

Beginner Cardio Strength

Cool Down

If you missed the others, don't forget to try Beginner Workout #1 and Beginner Workout #2!

Orriant Beginner Workout #2

Here is another Orriant beginner "Finish In Minutes Workout!"

Warm Up

Beginner Plank Workout

Cool Down

If you missed the first beginner workout, click here!

Safe, Healthy, and Stress Free Travel

When it comes to traveling and being on the road, staying healthy isn't always a priority. However, that doesn't mean it shouldn't be important. Whether you are traveling for business or traveling for vacation, here are a few tips for staying healthy:

Traveling out of the Country?

• It is good practice to see your doctor at least 6 weeks prior to your traveling time to make sure you are up-to-date on your vaccinations.
• Ask your doctor if there are any safety precautions that you should be aware of before you leave. For example, a person dealing with heart failure might need to take shorter flights with more stops to prevent sitting for long periods of time. Others might need to take certain medications to prevent contracting an infectious disease.
• You can use the Internet for general health information for places you will be visiting to see if there are any outbreaks of diseases: Centers for Disease Control and Prevention (CDC) has this helpful website resource, www.cdc.gov/travel.
• If you are taking a cruise you can find your ship’s sanitation inspection scores, www.cdc.gov/nceh/vsp.
• WebMD recommends finding out where you can get the best medical care in the region you are visiting. The U.S. State Department's website, www.usembassy.gov, lists every U.S. embassy worldwide and lists some doctors and medical facilities in those countries. Find out if your insurance company will cover you. You may need special travel health insurance.

Stress While Traveling

• Traveling can be stressful, so here are a few tips to keep your stress in check:
• If traveling by air, arrive early before your flight and be sure to check departure times. For domestic flights, it’s recommended to arrive 1 ½ hours early and for international flights, plan to arrive at least 2 hours early.
• Pack security smart. Use a TSA approved lock so your suitcase can be opened as needed without risking damage.
• Dress for security. Remove all metals and stow in your carry-on baggage so you can spend less time in screening.
• Get plenty of rest before traveling, and limit alcohol and caffeine while traveling to help with adjusting to a new time zone.
• Having a patient, happy attitude can also make a difference with keeping stress levels down. Try smiling at those around you to help ease any tension. 

Kickboxing | Spinning | Zumba©

You’ve heard the raves and seen the crowds. Perhaps you’ve wondered what all the fuss is about!? Here are just a handful of reasons group fitness rocks!

STRUCTURE: With few exceptions, each group fitness class includes the three components of a well-rounded workout: warm-up, training (the “workout”), and cool down. You get the whole package! And because group fitness operates on a strict schedule, you’ll have to plan ahead of time to make it happen (hint: The things that get scheduled are the things that get done!).

UNITY: Uniting a group around a common goal brings an energy to your workout that you just can't mimic on the machines. At least for the duration of the class, you’re all in it together!

VARIETY: With offerings ranging from boot camp to hula dancing, there’s something for just about everyone. Even within the same class format, each instructor has his or her own style. If you don’t feel comfortable with a certain instructor, check the schedule for other options before giving up on the class entirely.

FLEXIBILITY: Just like any group setting, you will see all kinds of shapes, sizes and fitness levels around you. Most instructors will demonstrate the same moves at different “levels” or intensities so you can make it your own. Pace yourself. Feel free to opt-out of any move you feel uncomfortable with. Just keep moving!

RESULTS: You'll naturally push yourself a little harder and a little longer in a group fitness class because you'll have more adrenaline—and because someone else is calling the shots! Additionally, most classes follow an interval format, with a few minutes of higher intensity work followed by a recovery phase. As a result, you’ll burn more calories than you would during a typical, steady pace workout. For best results, participate in several different class formats to keep your workouts fresh and avoid adaptation (the dreaded plateau!). 

A New ‘Spin’ on Life

Exercise can be fun when it is something you enjoy and makes you feel good. That is what one employee from South Shore Medical learned after attending a spin class 3 days each week for the last month. She has tried a lot of different exercises and workout options throughout this year, and has now found something that she really enjoys. She said after completing a spin class she feels much better throughout the day and very accomplished knowing she burned more than 600 calories.

A healthy diet and calorie control is also a part of her daily routine. She is getting closer every month to her weight loss goal. After calling her Orriant Health Coach this past month, she got a few extra tips about the importance of weight training. She now plans to add some different weight training exercises to her routine to make sure she stays on track and makes her weight loss goal before her birthday. With her persistence and daily healthy habits, she’s got it made!

Don't forget to check out Orriant's website!

Tips to Lose Weight and Keep it Off

Losing weight is a difficult process that requires focus and dedication.  Follow these tips to help shed the pounds and keep them from coming back.

• Don’t set unreachable goals.  Aim for losing .5 lbs. to 2 pounds a week.  That is a healthy goal that is easier to maintain than rapid weight loss.

• Instead of telling yourself foods are restricted, add more foods to your diet.  Eat more fruits, vegetables and lean meats.  With all the different kinds available, you aren’t going to be depriving yourself at all.

• Get a move on.  Exercise is key to losing weight.  Make it something fun, like a summer bike ride or a friendly game of kickball.  Don’t be afraid to try new activities or sports.  Mixing things up is more likely to help you remain active. 

• When you go out to eat, ask the server to hold the bread and box half your food.  Normally portion sizes are hugely distorted.  This will prevent you from overeating.

Keep a food journal.  Seeing what you are actually eating makes it easier to see what you need to eliminate.

www.orriant.com

Zumba Fitness

Exercise is one of the more efficient ways to improve your physical and mental well-being. To break past the frustrations exercise can sometimes bring, it is important to find ways to make exercise fun. No matter your age, limitations, or fitness levels there are enjoyable ways to fit in physical activity and get you feeling better every day.

Sure, pounding on a treadmill day after day may not be everyone's idea of a good time, so why not try a more low impact yet high yield workout like dancing? Dance is once again becoming a favorite form of exercise across countries, largely due to the new trend called Zumba. It all started in the mid 90's when the founder forgot his music for a traditional aerobics class he was teaching, so he was forced to improvise using the tapes he had in his backpack.  Those tapes consisted of salsa inspired music. Spontaneously he created a new kind of dance-fitness that focused on letting the music move you. The class loved it! That day a new concept was born, Zumba Fitness.  Their slogan is "Ditch the workout, join the party!" The first class  has since evolved over  the years and now incorporates hip-hop, salsa, belly dance moves, squats and lunges to name a few. Zumba classes are being offered in over 140,000 locations around the world in over 150 countries. If you would like to find a class near you, visit their website zumba.com and click the link "Find a class" on the top banner. Need another reason to join the trend?

"Dancing (including Zumba) is great for your heart, improves your balance and joint stability, helps prevent osteoporosis, and burns calories," according to Dr. Sperling of WebMD. “If you danced 60 minutes a day, you could lose an additional 10 to 12 pounds in a year” (WebMD, Fitness Basics). The more intense the dance is, the higher your heart rate will be and the more calories you will burn. The key is to move your whole body.

 If you are not comfortable diving right into a Zumba class, you can purchase Zumba DVD's to follow along to in the comfort of your own home. You could even search online for dances to follow along to, or create a playlist of your favorite tunes and be your own choreographer. If you need a nudge to get to a class, invite a friend or co-worker to join you.

Most importantly remember that exercise doesn't have to be boring! You can make it fun. Look for ways to change up your routine from time to time to keep it exciting. Don't be afraid to let dance be part of that routine.

www.orriant.com

Weight a Minute

Think weight lifting isn’t for you? Reconsider the idea. Strength training has numerous benefits for males and females, and no—you’re not too old for it. There are several misconceptions when it comes to weight lifting.

Myth # 1: “If I want to lose weight or burn fat, I should only do cardio exercises.” While cardio is important for burning fat and losing weight, it isn’t the only component to consider. Strength training helps build and restore muscle.  The more muscle you have, the more calories you will burn in a day. A pound of muscle burns between 10 and 20 calories per day, while fat burns only 2 to 5 calories. Furthermore, strength training builds lean muscle tissue, strengthens bones, and speeds up your metabolism.

Myth # 2: “Lighter weights and more reps should be used to tone muscles.” While using lighter weights and performing more reps will increase your muscle endurance, it is not what creates the lean, defined look. To do this, you have to burn fat by creating an overall caloric deficiency through diet and exercise. This doesn’t mean that you cannot ever use the light weight/high rep method, but for weight loss use a variety of reps and weights. You should use enough weight to feel tired after roughly 12 repetitions.

Myth # 3: “You can reduce fat around specific areas of the body by performing exercises designed for that section of the body.” How we lose fat depends on genetics, hormones, and age. Losing fat around the mid section is most effective when creating a caloric deficiency. Meaning, you should eat less calories than what your body burns. Generally wherever you store excess fat is the place you’ll lose it last. For best results, health experts suggest regular exercise (comprised of both cardio and strength training) at least three times per week, along with a healthy low-calorie diet.  

Myth # 4: “After every workout you should be sore.” It is important to remember that soreness is normal for beginners of new activities. Soreness is due to the muscle fibers tearing and repairing, and the intensity of this process gradually decreases over time. To engage in a good workout, follow these guidelines: warm up, lift weight, work all muscle groups, and cool down. Make sure to change up your routine at least every six weeks.

Myth # 5: “Strength training makes women bulk up like men.” Women, and even some men, do not have enough testosterone necessary to create huge “bodybuilder-like” muscles. Lifting heavier weights can benefit both genders and it is the only way to increase strength and see results. Remember, lifting weights builds muscle and assists in burning fat, helping you look leaner overall.

Myth # 6: “I’m too old to lift weights.” There is absolutely no age limit for strength training. At any age, the benefits for strength training include improved balanced and coordination, greater strength and flexibility, weight management, and decreased risks for falling. Incorporating strength training to your exercise routine one to three days a week will help transform your health and body.

Work Out Tips and Tricks

•          Drink water before, during, and after your workouts.
•      Refuel your body with lean protein after exercising.
•      Stand up when weight lifting as an effective technique.
•      Change your routine every few weeks.
•      Tuck your abs in while exercising to maximize benefits. 

Did you Know?

•   Mariusz Padzianowski of Poland is the world’s strongest man. He can lift a staggering 924 pounds during a deadlift.
• Free weights activate more muscles than machine weights.
• The strongest muscle in the body is the jaw.
• You don’t need to be big to be strong.