"I do yoga a minimum of three times a week. I also do pilates or resistance training three times a week. Even if I can only do half an hour of resistance training—dips and squats—it makes a difference."
– Miranda Kerr
Wondering how much to exercise per week? Here are some helpful links to get you started.
Have you ever done a yoga or pilates session in a heated room? Today, I bring you a little yoga flow from the Moksha Yoga Studio in Los Angeles (with easy-to-follow steps from a yoga instructor and funny commentary from actress Judy Greer).
"Heat naturally calms the body, is therapeutic for joint pain, and oxygenates the blood!"
"In the movements, just be mindful that when you're in the heat, the muscles and ligaments are a bit more elastic, and so when you're not in a heated room, the muscles and those things take time to open up."
"Studies show that quick bursts of activity, even as little as 30 or 60 seconds at a time, have real benefits in terms of calorie burning and cardiovascular conditioning," says Michele Stanten, a certified fitness instructor and author of "Walk Off Weight".
Don't lose your momentum on a holiday weekend! Here are three Monday activity tips to keep you up to speed:
Where will you be watching the opening ceremony from? I know I am wishing wishing more than ever that I could be in London right now, considering events haven't completely sold out and tickets are even being give away for free for tomorrow night!
Is it hot and humid where you live? Then this workout from POP Pilates is just what you need! The best part is how Cassey talks you through the entire video with her funny commentary that distracts you from the burn. Oh, and did I mention she's working out in Australia (one of the countries I've dreamed of visiting since I was little)?!
Here are 8 safety tips from Active.com for exercising in torrid temps:
1. The time of day is important. Unless you are training for
an event that takes place in the daytime heat, avoid exercising from 10
a.m. to 3 p.m. It's the hottest part of day. Generally, the early
morning is the best time to workout, especially if it's going to be
scorcher that day.
2. Wear loose, light-colored. The lighter color will help
reflect heat, and cotton material will help the evaporation of sweat.
You may also want to try specially designed, "hi-tech" running shirts
and shorts. They are often made from material meant to keep you cool.
3. Sunscreen is a must. I use SPF 45 just to be safe. It's
important to protect your skin. You can get burned and suffer sun damage
to your skin even on cloudy days.
4. Stay hydrated. Before you go out, drink a glass or two of
water. Carry a bottle of water or even a hydration pack such as the
CamelBak. Take a drink every 15 minutes, even when you're not thirsty.
When you're done with your workout, have a few more glasses of water.
5. Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.
6. If you can, choose shaded trails or pathways that keep you out of the sun.
7. Check the weather forecast before you start your workout.
If there's a heat advisory, meaning high ozone and air pollution, you
might want to take your workout indoors. These pollutants can damage
your lungs.
8. Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.
Here is an overdose of amazing leg exercises, courtesy of Pop Pilates. If your legs aren't on FIRE by the end, then you'd better just start the video again!
Do you ever work out on holidays? When the weather is perfect outside, it's hard not to get out there and be active!
Here are some tips from FitSugar on creative exercise ideas for the 4th:
1. Start your day right: If you know you'll have a jam-packed schedule of eating, drinking, and lounging tomorrow, make crossing off your workout your top priority in the morning. Take advantage of the holiday and grab some friends to catch up with or wake up early to get in a morning run before the crowds. You'll feel great for the rest of the day knowing that you still accomplished your workout and started off your day of celebrating on the right foot.
2. In the kitchen: Chopping, cooking, and prepping your barbecue fare can be a great workout for your arms, but for even more of a workout, add some lower-body moves to your cooking to burn even more calories. Do one of these basic lower-body exercises (like squats, lunges, and deadlifts) while you're waiting for the water to boil, and finish with these stretches you can do in your kitchen.
3. Schedule it: It's the Fourth, and you've got one thing on your mind — how to get to a beach, stat. Between tanning and gossiping, make sure you schedule in some time to enjoy the sand and surf while being active. A casual swim in the ocean or renting a kayak for an hour or two can break up your day and also make sure you're not sedentary for hours on end. Learn just how many calories you're burning when you do water sports here.
4. Wind down: If you're feeling stuffed after your barbecue, gather your friends and family for a walk around the block or to catch the fireworks, or go on a bike ride before the sun sets. The light exercise will help you feel less bloated and can help you get a good night's sleep so you can wake up ready to continue your workweek.
Do any of you ever go to the library for new fitness inspiration? I was there last week, and picked up Jackie Warner's Crunch-Free Xtreme Abs to try out. This DVD consists of two segments: a standing abdominal workout, and a and floor abdominal workout, in 16 minute-sets. I found the floor segment to be the most effective and felt the burn immediately. Jackie gives tips throughout (make sure to watch your back and pay attention to posture!), and offers two different levels of intensity for each exercise.
One aspect I really appreciated about this workout is that Jackie takes the time to work out your back muscles, as well (particularly in the second part). We spend so much time pulling our core in, that we often forget the need to stretch out the other way. This is vital to avoid injury and muscle strain. It's way too easy to pull your back muscles, and then simply moving around (heck, forget exercising) is all the more difficult!
After doing just the floor workout from Xtreme Abstoday, I transitioned into some Zumba dancing, a couple of videos from Tiffany Rothe's YouTube channel, and this great little 10-minute workout to keep you swimsuit-ready, from FitSugar. Enjoy!
When you're feeling like you can't lift another weight, jog another ten paces, or do one more sumo squat, just think about this. The hard work will pay off, and you'll feel incredible because of it! Push through the pain and the struggle and WIN.
Honestly, it's equal parts habit and feeling simply fabulous (both physically and mentally) from exercising that are what motivate me every time. I'm truly addicted to the fit and healthy life.
“I never worry about diets. The only carrots that interest me are the number of carats in a diamond.”
– Mae West
What do you think... Does Mae have a point here? Whilst I love eating carrots, I can honestly say that in my own life, as well as documentation from countless studies and statistics show that diets don't usually work. Temporarily, yes (maybe), but we ought to be focused on longevity.
I would much rather make wise lifestyle choices that result in a life-long healthful state and well being, than rely on the latest get-thin-quick fads.
Opinions? What have you found to work in your case?
If you watched last weekend's 84th annual Academy Awards show, then you likely noticed two of the night's fittest ladies: Viola Davis and Cameron Diaz. Just look at those toned arms!
Here are some fab upper-body exercises that will sculpt your arms, chest, and shoulders in no time.
Here is a little Pilates Fusion workout for today! This is perfect, because it works different muscles at the same time, and you'll be feeling that wonderful burn almost immediately. Featuring Sarah of The Sarah Fit Show.
Happy New Year, everyone! I hope you're all off to a fresh and cheery start in this year two thousand and twelve. If you enjoyed the Christmas festivities as much as I did, that means a lot of time spent in the kitchen (baking treats, of course...) and indulging in the delights of the season, which also means that I'm still making time for exercise. Amidst the hustle and bustle of December, it feels especially good to keep to that schedule... It's a wonderful boost for both your mental and physical health!
A few days ago, I was making these scrumptious muffins, and today, I found a fantastic lower body workout that is guaranteed to wage war on any "muffin top" bits. PERFECT timing! I can't say enough about this fab little video; its exercises definitely do the trick. Love, love, love the burn!
