Award-winning arms

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.

• FitSugar's 3 killer-upper body moves
• Gwyneth Paltrow's exercises for shapely shoulders and strong arms
• Show off your shoulders à la Kate Middleton

TIP:
To maximise my arm-shaping workout, I often incorporate lower body exercises such as squats, pliés, and lunges at the same time.  Killer.

Happy Friday, and love the burn!

A little bit 'o cardio

Here is a totally fun, fat-blasting workout inspired by the moves of fitness trainer Tracy Anderson that I came across today and liked a lot.  Tip: you might want to watch the breakdown of the steps first (or you be like me, who didn't notice this until long after doing the routine... Whoops!).

Plus, the dance routine is set to a hip techno-ified Coldplay song (and I am a major fancier of those gents).  What's not to like?

Easy Youtube Workout

Here is one of my quick workout go-tos, featuring Tracy Anderson. Perfect for pulling up when the weather is really cold outside, when you're traveling, or any old time. I recommend watching it through once or twice before beginning yourself (even if you're familiar with Tracy's style), so that you can get the movements down.

Little improvements

With transitioning back into a normal diet of solid foods this week, I've also been easing back into more strenuous workouts. Today, I walked my usual route of nearly 2 miles, and since that already had me warmed up, came home and did some abdominal work (see video below); followed by some back exercises, deep yoga stretching, and a cool down.

I don't know about you, but I just love being able to try new workouts with the sinple click of a button -- YouTube is one of many wonderful (not to mention the best part: FREE) resources!

"You have to do the work. [But] It is possible to become the best you, and achieve perfection." - Tracy Anderson

"No pain, no gain"

 Source: Flickr (user godsemerald)

OK, did you read yesterday's entry? That Tracy Anderson workout you were supposed to look at?  Well, if you haven't yet, please do yourself a favour and go check it out!  I did the exercises yesterday, and my abs are STILL burning.  This, blog world, is a good sign that the exercises are working!  You know that saying, "No pain, no gain"?  It definitely rings true!

Another plus?  It didn't end up raining last night (stayed dry until tonight), so I was able to walk almost 2 more miles with my younger brother, B.  Oh, sweet success!

I will leave you with some fitness and dietary tips from Tracy:

• Watch yourself exercise. “Look at yourself in the mirror and critique yourself and your movements as you would a piece of artwork. Have an opinion about how you are moving.”  (and, I'd like to interject, pay attention to proper form!  You can really hurt yourself, damage future efforts, and completely set yourself back if you are lazy about this.)
• Think high reps, low weights. “For me, fitness is all about high repetitions and low resistance. I mean 60 reps with 10 different exercises using weights of three pounds or below.”
• Don’t just switch off while you’re working out. “I have done research about people who think they’re doing movements and people - like Madonna and professional dancers - who are actually ‘performing’ movements. The people who can connect and perform during their workout get results way above and beyond the people who are just going through the motions.”
• Unless you need to lose weight, eat what you want, but sensibly. “I like for people to be not in their heads about eating [i.e. they should not get stressed about it]. Food restriction can become a real mental game and I’m not a fan.”
• If you do need to lose weight, be strict with yourself, however. “I’m not a fan of dairy for women and I don’t like processed foods. Every day I drink a juice with parsley, kale, ginger and apple. I eat lean proteins like fish and chicken as well as quinoa and brown rice.”

Inspired?  Fantastic!  Now, off to work with you!

Practical abs and yoga exercises

Here are some simple abdominal exercises from Tracy Anderson; another trainer I like to keep up with.  All you need for this workout are a mat, and some sort of stable resistance prop, such as a wall (like me, if you're inside) or tree (which Tracy uses in the video).

With any type of core work, it's really important to make sure you stretch equally the other way by working your back muscles; so, I followed Tracy's exercises up with at least 40+ reps of 'Superman', then did a good amount of stretching (Upward facing dog, into Downward facing dog, into Cat & Cow, and then Child's pose).

Variations of the Superman pose

 

Dhanurasana - Bow pose

Urdhva Mukha Svanasana - Upward Facing Dog pose

 Ushtrasana - Camel/Backbend pose

Urdhvadhanurasana - Upward Bow Pose

Adho Mukha Svanasana - Downward Facing Dog pose

 Source of above B&W images: Flickr (user Loratliff)

and finish with Balasana - Child's pose Source: Flickr (user purlingplans)