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More Than Just Medicine

Coral Gables Counseling Center - Wednesday, October 16, 2019
By Gabriela Reyes, MFT
& Jenny Munne, CPT

This month is dedicated to Women’s Health. YAY!
 
When we think about Women’s Health, we often times correlate that to things such as checking your breasts for lumps and making sure you see your doctor for a yearly check up – both of which are extremely important.

With that being said, we tend to neglect all other aspects of our health.  We forget to check up on our mental health, the health of our relationships, how healthy our inner dialog is, and how often we’re incorporating healthy movement. I invite you to not only do a quick #BoobCheck and schedule your yearly doctor visit, but to also check on the rest of you!

In celebration of Women’s Health, I teamed up with my friend and personal trainer, Jenny Munne, to give all you women a little gift!



Below please find a quick HIIT (High Intensity Interval Training) at home workout. This workout should take no more than 20-30 minutes and is a great way to keep it moving when you don’t have time to make it to the gym. A #SweatCheck, if you will ;)
 
The following workouts can be done at home without any equipment. If you are at all familiar with working out, these should be some pretty basic movements. If you are unfamiliar and don’t feel comfortable, please seek professional help prior to trying any of these. Please be cautious of any injuries you may have. If something feels wrong, don’t do it.
 
Prior to the workout make sure to get your body warm by doing some stretching. 
 
If possible, do all of the following without taking a break BUT listen to your body. If a resting period is needed, take a 30 second breather:

- 25 jumping jacks

  • Jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.
- 10 calf raises

  • Stand straight and in a controlled motion, slowly lift your heel as high off the ground as possible while your toes remain on the floor (go on your tippy-toes), then lower yourself back to the ground completely and repeat.
- 10 pulse jump-squats

  • Stand with your feet shoulder-width apart and in a controlled motion, lower into a partial squat where your knees don’t make it to a 90 degree angle, jump up and when you land, lower back into the partial squat and repeat.
Take a minute break in between and repeat the following 2 more times for a total of 3 full sets.
 
Again, if possible, do all of the following without taking a break BUT listen to your body. If a resting period is needed, take a 30 second breather:
 
- 8 to 10 kneeled push-ups

  • Start in a traditional plank position and let your knees lower to the ground. With your hands on the ground, shoulder width apart, in a controlled motion bring your chest as close to the ground as possible by bending your elbows and then push away from the ground and repeat. Make sure you keep your elbows as close to the side of your body as possible for support.
- 8 bear crawl to planks

  • Starting in a standing position, bring your hands to the ground close to your feet and crawl forward until you end up in a planking position then crawl backwards until you are standing up again, and repeat.
- 20 mountain climbers (abs)

  • Start in a traditional plank position and with your core engaged; bring your right knee forward towards your chest with your toes just off the ground, return to your basic plank and switch to your left leg bringing it towards your chest. Continue switching between your left and right leg and begin to pick up the pace until it feels like you’re running in place in a plank position. 
Take a minute break in between and repeat the following 2 more times for a total of 3 full sets.
 
One more time! If possible, do all of the following without taking a break BUT listen to your body. If a resting period is needed, take a 30 second breather:
 
- 20 second high knees followed by a 10 second rest

  • Staring at a standing position, run in place bringing the knees high. Repeat 5 times.
- 10 plank jacks

  • Starting in a traditional plank position, like the motion of a jumping jack, jump your legs wide and then back together.
- 15 donkey kicks (each leg)

  • Get on all fours (hands under shoulders, knees under hips), keeping your right knee bent at a 90-degree angle, flex right foot and lift knee to hip level. Lower knee without touching the floor and repeat. Once you finish all 15, repeat with the left leg. 
Take a minute break in between and repeat the following 2 more times for a total of 3 full sets.
 
There you have it! We hope this makes it a little easier to get in a quick workout at home. Make sure you have a water bottle handy!
 
XOXO
Gabi & Jenny



OVER TO YOU:

Is this a quick workout you can incorporate?
What would hold you back from doing so?
Leave your comments here.

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