Raising your heart in more than one way. Last week, I shared with you my theory on the dual benefit you can give your heart when using dance for fitness. First, cardiovascular health for your heart muscle, and second, the natural by-product, the Happy Factor you’ll get when you . . . → Read More: Movement Monday! Fitness Tips: Heart Benefits]]>

Raise your heart vibration with dance

Raising your heart in more than one way. Last week, I shared with you my theory on the dual benefit you can give your heart when using dance for fitness. First, cardiovascular health for your heart muscle, and second, the natural by-product, the Happy Factor you’ll get when you dance in a way that you love – that frees you from all stress and pressure, even if only for a few moments.

Many of my clients are entrepreneurs working diligently on their computers, meetings, webinars, skyping, but, not getting up to move! Here’s today’s homework, if you so chose to take the challenge.

Raise your heart rate with Mini Workouts.

• Each night before you go to sleep, chose three to five songs that you will use for your dance fitness the next day. You can even create a playlist if you had the extra energy.
• Each day schedule in three times that you will take a break from life to move, play your music and dance!
• It’s best if you can break a sweat, by making your dance intense enough to raise your heart rate.
• Then, chime in here with a comment letting me know what you did.

I hope to hold you accountable. I want to support you – Dance your way to happy, healthy heart!

Dance, Move, Live!

Patty Rose

I’m creating customized movement plans for my members over at Step Away From The Desk ~ Discover Your Best Self Through Movement. Click here to come check by out what we’re doing!

How does one increase cardiovascular heath? There are many ways to exercise your heart muscle. Primarily, you want to do aerobic activities that raise your heart rate. While there are so many options, and each have significant benefits, one that I find it the most effective is dance. Here’s why: I feel that . . . → Read More: Movement Monday! Fitness Tips: Cardiovascular Health]]>

Dance Fitness

How does one increase cardiovascular heath? There are many ways to exercise your heart muscle. Primarily, you want to do aerobic activities that raise your heart rate. While there are so many options, and each have significant benefits, one that I find it the most effective is dance. Here’s why: I feel that if you enjoy music, if you love the feeling of relaxing your mind and moving your body in a way that make you happy, you are improving your heart functionally, as well as lovingly. Do an aerobic activity that makes you feel good, one that makes you smile, my theory is that you have a happier stronger heart.

So this month, for out Movement Monday! We’ll explore different ways you can use dance for fitness, cardiovascular health, and for a path to the Happy Factor.

Today’s lesson:

Put on your tunes, move your body freely, feel the music, smile, and come back and share your experience. I truly hope it will be as heart warming for you as it always is for me!

Dance, Move, Live.

Patty Rose

Become Part of my Movement for Movement! Step Away From the Desk is now open

To brush up on proper form for each resistance band exercise you can click on the names to see the blog posts here, or . . . → Read More: Movement Monday! Fitness Tips: Back and Bicep Workout]]>

We’ve spent the past few weeks learning a few exercises you can do with resistance bands. Today’s Movement Monday! Fitness Tip we will put them all together to create one routine.

To brush up on proper form for each resistance band exercise you can click on the names to see the blog posts here, or simply click on the photo to enlarge and see the demonstration:

Lat Pull Downs

Standing Rows

Bicep Curls

Scapular Addiction

(Photos: Talia Castro-Pozo)

Here’s the routine:

Start with a warm up. I like to pick an upbeat song that I like and dance, dance, dance. Warm up generally takes 3 – 5 minutes so using a song fits right in.

Do one set of Lat Pull Downs (15)

do one set of Standing Rows (15)

Do one set of Bicep Curls (15)

Do one set of Scapular Adduction

Rest 2 minutes.

Repeat. (total three sets)

 Remember: studies show that you get the same benefits if you do your sets back to back or if you space them out through the day. Mini workouts can add years to your life! Isn’t it exciting to have a solution that is realistic, tangible and sustainable?

This back and bicep workout is a great outdoor, indoor, anywhere routine you can do with your resistance band!  Did you like it? Did you break a sweat? How did you feel? Come back and share a comment. Let’s have a conversation!

For a full body, comprehensive workout plan, check out my 7 Day Workout Plan. It is comprised of realistic mini workouts that progress and build on one another to create a full week workout.

Dance. Move. Live!

Patty Rose

One way to support the back is with Scapular Adduction. Don’t let the name scare you. It’s a basic move that strengthens several of the back muscles. You can think of it like you are squeezing your shoulder blades together. This exercise will assist in maintaining and improving posture. It’s an . . . → Read More: Movement Monday! Fitness Tips: Sexy Strong]]>

Sexy Strong Posture.

One way to support the back is with Scapular Adduction. Don’t let the name scare you. It’s a basic move that strengthens several of the back muscles. You can think of it like you are squeezing your shoulder blades together. This exercise will assist in maintaining and improving posture. It’s an important addition to any workout routine. I highly recommend you try it.

Here’s How:

Step one: Hold the band with both hands. Elbows bend, at your sides, palms facing the ceiling.

Step two: Think of squeezing your shoulder blades together as you pull your hands and the band away from the center

Repeat: Recommended to do a full set of 15.

(Photos: Talia Castro-Pozo)

Dance, Move, Live!

Patty Rose

Leave a comment below and share your experience with this. Is it new to you? How did it make you feel?

Step one: Put the band securely . . . → Read More: Movement Monday! Fitness Tips: Bicep Curls]]>

Oh, those summer tops! Are you wondering how to get your arms toned and looking good for the tanks and short sleeves? Here’s a basic bicep curl you can do with a resistance band. This exercise will help build lean muscle in your arms and your bicep.

Step one: Put the band securely under one foot.

Step two: Hold the band with both hands, palms facing forward.

Step three: Pull Up on the bands by bending your elbows and bringing your hands toward your shoulders. Keep the arms close to the body, stop before your hand go beyond or above the shoulders.

Repeat. (Recommended to do a full set of 15.)

(Photos: Talia Castro-Pozo)

Dance, Move, Live!

Patty Rose

Questions? Leave a comment  below or send a message here and I’m happy to assist you in reaching your goals!

Using an exercise band or resistance band is a convenient way to do Lat Pull downs no matter where you are!

Photo thanks to Talia Castro-Pozo

You can pick one up at the local sports store or click here for many choices from Amazon.

Not sure what to do with it? Well, all of next month I’ll be sharing exercise you can with bands, on the go. For . . . → Read More: Movement Monday! Fitness Tips: Exercise Bands]]>

Pop a band in your bag!

Photo thanks to Talia Castro-Pozo

You can pick one up at the local sports store or click here for many choices from Amazon.

Not sure what to do with it? Well, all of next month I’ll be sharing exercise you can with bands, on the go. For now – be sure to get yours handy for all the good info coming your way!

Dance, Move, Live!!

Patty Rose

Check out DanceFitnessProducts.com

With my new Step Away From the Desk Programs I am talking a great deal about using what you have available to you at any given moment to enhance your life. I believe whole hardheartedly that by taking  fitness, flexibility and wellness in tangible, realistic ways, you will . . . → Read More: Stretch Break]]>

It’s Time For A Stretch Break

With my new Step Away From the Desk Programs I am talking a great deal about using what you have available to you at any given moment to enhance your life. I believe whole hardheartedly that by taking  fitness, flexibility and wellness in tangible, realistic ways, you will feel more energy, less pain and be more creative and productive. That is why I want to share the following information with you. I am rather excited about it and hope you find it helpful!

I was recently introduced to the creator of a software product called Stretch Break.

First and foremost, for me to feel comfortable doing business with anyone, I have to feel as though they are ethical, real people – not just scammy sales.

So, after talking with the owner of Paratec Technologies abut the software he developed and how it can help people, I was totally on board to give it a try. I’ve been using this software for a few months now. I always like to give something a good trial before I recommend it. At first use, I was impressed. Then, as I made it part of my daily work habits, I could see the intrinsic value for so many of the people in my life – family, friends, colleagues, and clients. Stretch Break is a natural fit for what I teach.

Here’s what I think of Stretch Break Software, and the why behind it:

First – I have to say – I LOVE this product!

Here’s Why:

Stretch Break reminds you to take stretch breaks to avoid Repetitive Strain Injuries (RSIs) such as carpal tunnel, tendonitis, neck pain and shoulder pain. Reduce stress, muscle, and joint aches. It also includes ErgoHints workstation setup guide and eye exercises.

Easy to Use – This desktop solution for maintaining flexibility in your crazy work day is very user-friendly option that you won’t want to miss out on.

Customizable – With the click of a button, user controls allow you to chose the time between stretch sessions and how many stretches per session.

Music Options – It’s your choice if you want to have music while you stretch. You can even chose from a variety of music types. You know how I love music so this was a very special extra in my opinion.

Simple and Effective: Animated figures show you how to do these extremely effective yet very simple stretches.

Short Duration – Each stretch lasts 15 to 25 seconds so you are back to work in one or two minutes.

Sound and Safe – Stretch Break was developed by a team of health care professionals.

Fairly Priced - To add to your daily activity in such a positive way is invaluable. Haveing such  a fair price for what it provides makes this a simple decision to do something good for yourself.

Increased blood flow and oxygen from stretching will make you feel good. In my experience with thus far, stretch break has continually lead to getting back to work feeling more energized and ready to get back to productivity.

I highly recommended it. Flexibility is a key component to our health and well being. Click here to take a look at Stretch Break Now.

Stretch Break has a PC version and a MAC version.

Dance, Move, Live!

Patty Rose