The countdown is on...

 Source: Flickr (user david_dawson)

Wondering how to stay awake for the Royal Wedding (tips #4 and #6 are my picks!)?  Maybe if you're in a different hemisphere, falling asleep won't be a problem (count yourself fortunate)!  Well, if you're like me, and coffee (or anything caffeinated, really) has never never been able to do the trick, you might want to do a bit of cardio to engage your brain and body (e.g. jumping jacks) or this lower body routine (to quote one of my little cousins, "Her needs more clothes..." -- Honestly though, who works out in their skivvies?!):



Oh, and live coverage (plus recaps) can be found via Yahoo! and The Royal Channel on YouTube.  Cheers!

Fitness inspiration: Carrie Underwood

Miss Underwood has been on my radar for a while now.  She is a driven young woman, with a spunky personality, and quite a set of pipes.  Whatever she is doing to keep up her physique is definitely working!

(Oh, and did I mention that she's a petite 5'3"?  This means, we're pretty close in height!)

Set goals for yourself: “Everybody has things they want to look nice for: anniversary, birthday, reunion.  I’ll think to myself, oh, that award show is coming up.  Or, I have a photo shoot in four days!  It’s nice to set goals.”

Wise wisdom from this woman!

The singer admits that she has always struggled with her weight.  “I carry all my stress weight, all my potato chip weight,” she adds,   “Around my mid-section. You’ve got to fight genetics sometimes.”

To tighten your mid-section: "I've told trainers abs are a physical impossibility for me. And every single time, they're like, 'Well, we'll get you abs!' So do I have them? No! But they're as flat as they're probably going to get. Push-ups work out everything. If you do them right, you'll feel it in your abs. I do four sets of 10 to 20."

On the days where she isn't working out with her trainer, Carrie likes to exercise on her own to stay scheduled and motivated.  "I think clearer throughout my day if I get a good workout, and I sleep better at night."

Carrie also keeps a food journal of what she eats throughout the day. “Once you realize, it’s like, ‘No wonder I’ve plateaued! No wonder I’ve been gaining weight!’ Little things really do add up.”

Go-to exercises:
Lots and lots of cardio; everything from kickboxing, jump roping, and swimming, to lengthening yoga stretches.  To maintain her famous gams (which she considers her best assets), she incorporates walking lunges and jumping squats.

For more of a leg workout, do the exercises in How to get Legs like Carrie Underwood.

Isometric resistance moves:
Next, do a series of pull-ups, lunges, and pushups. Reps vary, but start with 3 sets of 15-20 reps and work your way up, or do as many as you can in 60 seconds. 

Strength training:

Step-ups on a bench, step, or similar incline with dumbbells (or swinging kettleballs), lateral pull downs, and leg extension work.   Increase the reps and use light weights.

On eating healthfully:
Carrie keeps nutritious snacks on hand at all times (like protein bars and nuts), and watches what she eats.  She is a long-time vegetarian, and follows the philosophy of "everything in moderation", though she does let herself enjoy treats like pasta, pizza (she loves cheese!), and sweets.  Soup, veggie burgers, and plenty of fresh fruits and vegetables are her staples, and she goes grocery shopping whenever possible while on tour.

“Once you’re enjoying things about your body, you realize how much you want to keep them that way or make them better.”

Dance Choreography Routine: Alejandro

 Are you ready for something a little different?  Today, I was YouTube-ing (egads, I just used that as an adjective!) [music video] dance choreography for my workout, and this the routine I learned today:

Let me say, I'm not a fan of Lady Gaga (for various reasons), but I sure had fun with those steps!  It helps to watch the video all the way through at least once before trying it yourself.  Hopefully, I'll have it all down and be up at this speed in the next couple of weeks...

Are you going to join me in giving the Alejandro dance a shot?

Focus on: Obliques

Here are some great moves that target the oblique region of your abdominals.

Have you heard of the Alternating Heel or Penguin Heel Tap (I was introduced to them by Jackie Warner in her One-On-One-Training DVD)?  They are amazingly effective, and kind of a laugh through the burning because you totally feel like you're doing the penguin walk.

Sped up version here.

Then there are Center Reaches (see the photo above).
Begin flat on your back, in the same position as ‘Alternating Heel Touch’.  With your feet about hip-width apart, open your knees (your legs should not be together at this point).  Place your hands together (pointing, if you like), and put them between your legs.  Keep your shoulders off the ground as you raise up and forward, your abs tucked in tightly.  Go as far as you can towards your toes, hold, and then slowly lower down.  Start with 15 reps, and work your way up to doing 2 or 3 sets if you can.

This one is called the Wood Chopper.  For the weight you'll be holding, you can use a dumbbell, ball, or kettle ball.

Core Training: Woodchopper -- powered by http://www.livestrong.com

There are modifications that you can do with this exercise, such as swinging to the front instead of the site.

I loved the rowing exercise from BodyrockTV in the video below, so be sure to grab your nearest rowing paddle, bar, or even a broom handle, and give it a shot!



You can do these Seated Torso Twists on the floor or sitting in a chair.  Start with a dumbbell or ball in hand, your knees bent, and your abs in.  Rotate arms and torso to the right, back to the center, and then to the left.  Make sure you aren't jerking from side-to-side too quickly.  Squeeze your obliques as you move.

Now, weren't those fun?  Keep them up, and—before you know it—you'll have a lovely V shape in your upper abdominals.

Focusing on oblique muscles is something I enjoy, so look for more exercises to come!

Creative Ways to Exercise

Lately, in addition to my regular exercise regimen, I've spent a good bit of time and energy on home-renovating projects.  Last Saturday and today included texturising the walls of my bedroom (in preparation for painting), and let me tell you, this is a major full-body workout!
Lots of stretching; working my shoulders, arms, legs, and core.

Here are some nice alternatives to popping in a workout DVD:

1. Social Climber
Combine your workout with a girls-night-out.  Make it a date with a tennis match at the local courts (did I mention that these are free?!), go for a walk/jog in the park, or hiking in the hills.

2. Day Tripper
Grab a family member or a friend, and plan weekday/weekend day trips such as a walking tour of a nearby town or city, biking, or hiking in a park or local hills. 

3. Fit In 15
Let's face it: our lives are crazy-busy, rush-rush!  If you have difficulty finding 45 minutes to set aside for workouts, then take just 10 or 15 minute intervals for mini-workouts throughout the day.  Start with a 10 minute series of stretches, jumping jacks, and knee-ups/bum slaps in the morning, a brisk 15 minute walk at the lunch hour, and 15 minutes of squats and weight training in the evening.

4. The Squeeze Challenge
I've said this before, so practice perfect posture at all times!  Long-time fitness expert Denise Austin likes to say, "Pretend you're a puppet on a string".  Whether you're sitting or standing, utilise this time to maintain a straight, neutral spine with your tummy sucked in, and your shoulders pushed back.  Alternate by squeezing and flexing the muscles in your bum as well.

5. Washing Dishes Calf-Raises
Why not multi-task? Squeeze and flex your calves while you're standing at the sink.  Start with three sets of 15 reps, however many you can manage until you're finished washing up, or however many until your calves are killing you.

6. Counter-top push-ups
Anytime you're near a counter-top (e.g. bathroom, kitchen), try these modified push-ups. Stand about a foot away from the counter, and place your hands on its surface.  Keeping your abs sucked in, do three sets of 15 reps, or however many you can work up to.

7. Brushing Teeth Squats
"That’s better than just standing there, staring at yourself."  Since you're already spending two minutes brushing your teeth, why not do some deep squats, lunges, or wall squats?  This'll go by very quickly, and you'll have trim thighs and sparkly whites to show for it.

8. 5-minute Clean Up
Set a timer for 5 minutes, giving yourself just enough time to race around each room and pick-up as much as possible.  This brief allotment of time will cause you to work faster, and burn some calories at the same time!

Source: Flickr (user lululemonathletica)

"Dare to accomplish the things you've only dreamed about doing.  If you can dream it, you can do it."
– Denise Austin