WE
WE COULD
WE COULD SEE A FEW STRAY FLURRIES WORK THEIR WAY IN.
ELLEN?
ELLEN?
ELLEN? >>
ELLEN? >> YOU KNOW, IT WAS NOT THE
COLD 20s I WAS FEARING.
>> WE CAN HANDLE IT.
>>> AS WE CONTINUE OUR FOCUS ON
HEART HEALTH TODAY, BODYWEIGHT
EXERCISES ARE A GREAT STARTING
POINT FOR CARDIOVASCULAR
ACTIVITY, BECAUSE IT CHALLENGES
YOUR BODY TO MAINTAIN CORRECT
POSTURE, CORE STRENGTH, AND
BUILD ENDURANCE.
BUILD ENDURANCE. I GOT SOME FITNESS TIPS FROM
TRAINER KELLY JANE.
WE ARE JOINED BY KELLY.
THANKS FOR BEING HERE ON "GREAT
DAY WASHINGTON."
DAY WASHINGTON." HOW CAN WE GET OUR HEARTS BACK
PUMPING AGAIN AFTER IT HAS BEEN
SEDENTARY FROM THE PANDEMIC?
HAVE YOU BEEN SEEING THAT?
>> YES, A LOT.
I HAVE CLIENTS COMING TO ME 15,
10 POUNDS HEAVIER.
WE ARE WORKING TO GET THE
PANDEMIC WEIGHT OFF.
DEFINITELY, WE WANT TO KEEP
MOVING, EVEN WHEN WE ARE
INDOORS.
INDOORS.
INDOORS. IT IS SO IMPORTANT TO YOUR
HEART.
HEART.
HEART. AND FINALLY, IT IS GO RED.
WE'VE GOT TO THINK ABOUT OUR
HEARTS.
HEARTS.
HEARTS. >> YES, THAT'S WHY I WORE RED
TODAY.
TODAY.
TODAY. I'M READY TO DO EXERCISES.
WHAT DO YOU RECOMMEND?
WHERE DO WE START TO GET BACK
IN SHAPE AGAIN?
>> THE VERY FIRST STEP IS, GET
YOUR NUTRITION ON POINT.
AS YOU ALL KNOW, NUTRITION IS
80% EXERCISE, 20%.
GO TO THE GROCERY STORE AND
MAKE SURE YOU HAVE HEART
FRIENDLY FOODS.
FRIENDLY FOODS. MAKE SURE THAT YOU HAVE THOSE
OMEGA-3 FATTY ACIDS WHICH ARE
GREAT FOR INFLAMMATION.
MAKE SURE THAT YOU HAVE YOUR
GREEN LEAFY FOODS SUCH AS
SPINACH, KALE, COLLARD GREENS.
THEY LOWER YOUR BLOOD PRESSURE,
REGULATE FUNCTIONING IN YOUR
ARTERIES.
ARTERIES.
ARTERIES. YOU DEFINITELY WANT TO INCLUDE
NUTS AND BEANS.
THEY HAVE LOADS OF VITAMINS AND
FIBER WHICH IS GREAT FOR YOUR
DIGESTIVE TRACT.
DIGESTIVE TRACT. AND YOU GET TO INCLUDE TWO
SWEET THINGS, WHICH ARE
STRAWBERRIES, RASPBERRIES,
STRAWBERRIES, RASPBERRIES, BERRIES, AND CHOCOLATE.
AND THAT HELPS WITH REGULATING
YOUR ARTERIES SO THAT YOU DON'T
HAVE BLOOD CLOTS.
THEY HAVE LOTS OF ANTIOXIDANTS
WHICH HELP SLOW DOWN THE AGING
PROCESS.
PROCESS.
PROCESS. SO YOU GET TO HAVE YUMMY IN YOUR
BASKET ALONG WITH SOME
ESSENTIALS.
ESSENTIALS. >> STRAWBERRIES AND CHOCOLATE.
I COULD DO THAT.
MOVEMENT THAT WE SHOULD BE
DOING AFTER WE CHANGE OUR DIET?
>> YES.
>> YES.
>> YES. SO, I WANTED TO TOUCH ON SOME
BODYWEIGHT EXERCISES.
BODYWEIGHT EXERCISES. YOU CAN DO THEM IN THE COMFORT
OF YOUR HOME.
YOU DON'T NEED ANY EQUIPMENT.
YOU HAVE THE BEST EQUIPMENT,
YOUR BODY.
YOUR BODY. YOU CAN DO BURPEES WHICH IS A
FULL BODY EXERCISE.
IT STRETCHES THE CORE,
CHALLENGES YOUR CHEST AS WELL.
THERE ARE TWO BURPEES YOU CAN
DO.
DO.
DO. ONE
DO. ONE WHERE YOU DO CHEST TO THE
GROUND, ALL THE WAY DOWN, DO A
SUPERMAN AND STRENGTHEN THE
UPPER AND LOWER LUMBAR TO
TIGHTEN THAT CORE, OR YOU COULD
DO A MODIFIED WHERE YOU DON'T
TOUCH THE GROUND, HOP BACK UP
AND BRING IT BACK IN.
ANOTHER THING YOU CAN DO THAT
IS COMPARABLE IS INCHWORM'S.
YOU KIND OF WANT TO THINK,
LIKE, YOU ARE AN INCH WORM
INCHING OUT.
INCHING OUT. PUT YOUR HANDS IN FRONT OF YOUR
BODY, KEEP YOUR CORE TIGHT.
THE THING IS, AS YOU WORK YOUR
WAY BACK, TRY TO KEEP YOUR LEGS
STRAIGHT.
STRAIGHT.
STRAIGHT. ALSO, DO YOU LIKE DOING JUMPING
JACKS?
JACKS?
JACKS? >>
JACKS? >> I'M OKAY.
IF THEY ARE GOOD FOR ME, I'LL
DO THEM.
DO THEM.
DO THEM. >> WELL, NO, ACTUALLY, PUT YOUR
HANDS IN FRONT OF YOU.
BASICALLY, YOU WANT TO MAKE
YOUR SHOULDER BLADE TIP BECAUSE
THAT'S GOING TO MAKE THE
CURVATURE IN YOUR BACK AND
STRENGTHEN YOUR UPPER BACK.
AND ALSO IF YOU DON'T WANT TO
DO JUMPING JACKS, YOU COULD DO
A SHOULDER PRESS WITH WEIGHT.
THAT MAKES THE COLLARBONE LOOK
VERY PRETTY WHEN WE ARE WEARING
LITTLE TOPS.
LITTLE TOPS. YOU KNOW?
YOU KNOW?
YOU KNOW? >> YES, THERE IS SOMETHING
ABOUT HAVING THAT SHOWING.
RIGHT?
RIGHT?
RIGHT? LIKE THE TOP THAT YOU HAVE ON.
ANY LAST-MINUTE TIPS FOR US
BEFORE WE LET YOU GO?
>> LAST-MINUTE TIPS.
YOU WANT TO MAKE SURE THAT YOU
TRACK YOUR HEART RATE.
YOU KNOW?
YOU KNOW?
YOU KNOW? KNOWING YOUR HEART RATE NUMBER
IS VERY IMPORTANT.
YOU KNOW YOUR PIN NUMBER, YOUR
SOCIAL SECURITY NUMBER, DO YOU
KNOW YOUR HEART RATE?
>> I DO.
>> I DO.
>> I DO. I HAVE AN APPLE WATCH ON.
>> YOU WANT TO HAVE A FITNESS
TRACKER, NORMAL HEART RATE IS
BETWEEN 60 AND 100 BEATS PER
MINUTE.
MINUTE.
MINUTE. THE LOWER THE NUMBER, THE
BETTER.
BETTER.
BETTER. 60 TO 100, TRACK YOUR HEART
RATE.
RATE.
RATE. MAKE SURE THAT YOU CHECK IT ON
A WEEKLY BASIS, MAYBE BIWEEKLY,
AND JUST, YOU KNOW, TAKE CARE
OF YOU.
OF YOU.
OF YOU. WE ARE IN TRYING TIMES.
AS LONG AS YOU MAKE A COMMITMENT
TO DO 30 MINUTES, THREE TO FOUR
TIMES A WEEK, YOU'LL BE IN
BETTER SHAPE THAN SITTING ON
THE COUCH.
THE COUCH. >> AND YOU'LL FEEL BETTER, TOO.
THANK YOU FOR GETTING ME OFF