Pilates Fusion

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.

“Muffin Tops are for Muffins Only”

Source: Flickr (user kokkaing)

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!

10 minutes of core moves

Here are some basic, but intense core Pilates moves for today's workout.  Be prepared to sweat it out!

All-natural cramping remedies

Ladies, if you've ever felt discomfort from that oh-so-lovely time of the month, then you're probably quick to want to find relief.  Here are some wonderful natural solutions to lessen the cramps and improve your physical and mental well-being!

First, let's hit the mat for some "restorative yoga" poses to ease the pain.  These poses, from Self Magazine, will be all about gentle stretching and relaxing the troubled areas.

Seated Twist -
Sit with legs extended. Cross left leg over right, left foot flat next to right knee. Bring right heel near left hip. Put left hand on floor by left hip. Inhale, wrap right arm around left knee and twist torso to left (as shown). Hold for 10 to 15 deep breaths. Return to start. Switch sides; repeat.

Bow Pose (this is one of my favourites -- it feels amazing!) -
Lie facedown, arms at sides. Bend knees, reaching heels toward butt. Grab one foot or ankle with each hand, palms facing in. Inhale, lifting rib cage and thighs toward ceiling (as shown). Hold for five to seven deep breaths. Lower chest and knees to floor. Repeat two or three times.

Bridge Pose (I like this one too -- it's a sneaky little abs workout!) -
Lie faceup, knees bent, with feet flat and hip-width apart. Slowly press hips toward ceiling, forming a line from shoulders to knees. Keeping neck relaxed, clasp hands on floor beneath torso (as shown). Hold for 5 deep breaths, working up to 10 or 15. Release hands and lower torso to floor one vertebra at a time. Repeat three times.

Reclining Angle Pose -
Lie faceup with legs together, knees bent and feet flat on floor. Inhale, bringing soles of feet together as you lower knees to floor as far as you can. Place hands on inner thighs for help with stretch (as shown). Hold for five to seven deep breaths. Exhale, returning to start. Repeat three times.

Modified Cobra Pose (excellent for the entire back, especially the lower lumbar region after doing abdominal work!) -
Lie facedown with elbows bent and close to body, palms down. Inhale, simultaneously lifting chest and left leg until left foot is about 12 inches off floor (as shown). Exhale, lowering chest and leg to start position. Repeat with right leg for one rep. Do three to five reps.

Crocodile Pose -
Lie facedown with forehead resting on stacked hands. Keeping upper body and butt relaxed, exhale as you pull belly button in and up off floor (as shown). Hold for two counts; inhale as you release belly back to floor and repeat for one rep. (If you experience discomfort in your lower back, place a rolled-up towel or pillow under ankles.) Do three reps.

Child's Pose -
Start on all fours, knees under hips, hands under shoulders. Exhale, slowly sitting back on heels as you bend at hips and round back to rest chest on thighs and forehead on floor. Draw arms back along floor to side of thighs, palms up (as shown). Hold for 20 slow, deep breaths.

Next, let's check out the following items that just might already be in your kitchen:

• Herbal tea.  Fill a generous cuppa with Chamomile, Cinnamon, Ginger, Lemon Balm, or Sweet Fennel!  Yogi Tea's Healing Formula: Woman's Moon Cycle Tea receives high ratings for alleviating PMS.
• Vitamins.  Calcium, Magnesium, Vitamin B1, and Omega-3 Fatty Acids such as Vitamin E and Fish Oil.

Lastly, a couple more relief-providing sources:

• Heat.  Apply a heating pad to your abdomen or lower back for 15-20 minutes.  Heat will relax the muscles and sooth the lower abdominal region (if applied on your abdomen), or even aching lower back muscles and any tension (if applied to your back).
• Swimming.  I know, you're thinking, swimming?!  A dip in a pool can actually lighten menstrual flow, as well as cramps.  Taking a nice, warm bath will also have the same effects.

Hope you've found this post helpful and informative.  Try these exercises and tips, and here's to your day improving from here on out!

Ab work

We all of us have what my brother-in-law calls "muscle potential".  I can't guarantee washboard-flat abs, but these basic core moves from trainer Jackie Warner will definitely give you results. Do these regularly, and you should see your skin tightening up!

Brasilian Beautiful

Ever heard of Capoeira?  I hadn't until recently.  This particular martial-arts-meets-dance form comes from Brasil.  Brasilians are well-known for their svelte, statuesque bodies and love of exercise.

The following Capoeira-inspired workouts target multiple areas of your body all at once, while also challenging your balance!



If I lived anywhere near a beach as beautiful as the one in the video above, you can bet that's where I would be working out every day!  More from Self Magazine in the article Look Divine From Behind.

Capoeira can be done at different stages in your life, as seen below with moves demonstrated by Supermodel and Mum, Veronica Webb.



Are you feeling inspired?!  I gave those exercises a shot yesterday, and my body honestly feels absolutely fantastic today (despite being very sore... but it's the "good kind" of sore!)!

Have you tried Capoeira before?  Do you plan to in the future?  Please do share your thoughts below!

Easy exercises that work your midsection

Here are three fantastic exercises that target the external oblique muscles (abs) and hips.  Whether this is a problem area for you or not, the idea is to keep everything tight and avoid any obnoxious extra pounds which seem to gravitate to the sides of the hips.



Let's work those "love handles"!

Fitness inspiration: Kelly Ripa

Has anyone noticed how petite and trim Kelly Ripa looks (borderline too thin at times, but I think she clearly has good genetics and works her bum off!)?  She is one busy mama (with 3 children and multiple jobs), but she manages to stay disciplined and dedicated to maintaining a strong, lean figure.  I hope I look like her in my forties!

Kelly admits that she didn't really take exercising seriously until she was in her thirties.  After being exhausted every day, she began walking on a treadmill, and soon after, turned to running outdoors.

"I try to do something physical every day, something that's a little bit physically grueling."

On exercising:

"I like what it does for my mind. If I've had a bad day, if I'm feeling stressed out, if I'm feeling overwhelmed — it takes it all away. It's my antidote for everything. If I feel any sort of emotional upheaval, I go for a jog and I feel better."

"I work out every day, and I make sure do something different every day," said Ripa. "I like to do SoulCycle, Physique 57, and I even like the Tracy Anderson Method. Throw them together, and there you go -- I mix them all up."
Kelly's workouts are usually high-intensity cardio sessions which she claims helps her focus on fitness when she's at the gym.  She uses a resistance bands, a medicine ball, a pair of 3- to 5-pound dumbbells, a stability ball, and a jump rope.

Here are some typical exercises you can find Kelly doing:

1. Squat and Rotation Row –
Works butt, legs, back, and biceps. Anchor a handled resistance tube to a sturdy object close to the ground and grasp one handle with left hand, arm straight, and rotate arm clockwise until palm faces out.
Lower into a deep squat, feet shoulder-width apart, knees aligned over toes, right hand resting on hip. Rise up and rotate arm inward until palm faces up, as you pull handle toward ribs. Return to starting position and repeat Do 2 sets of 12 to 15 reps on each side.

2. Deep Squat Plié –
"There's one where you get into a deep plié, rise up on the ball of one foot, then switch to the ball of the other foot and back.  Eventually you rise up on the balls of both feet while staying in plié.  You go down an inch, up an inch, down an inch, up an inch.  Your legs are literally shaking.  The burn is significant.  But boy, it really sculpts my legs!"

3. 20-minute cardio Rx –
Alternate jumping rope with 30 seconds of jumping jacks. Start with 20 jump rope revolutions and increase by 20 after each round of jacks until you reach 100. Then reduce by 20 until you’re back down to 20. Repeat twice.

To maintain her beautifully-toned arms (sequence of moves should be done three times per week in addition to a cardio regimen):


1. Straight curl –
To tone biceps, stand up holding two dumbbells, palms up. Beginners should only hold 5-lb. weights, or 10 pounds total, and add more weight as you go. The current weight should always be challenging but not impossible to complete. Curl the barbell toward your chest and back down for one rep. Do three sets of 12 to 15 reps, resting for 30 to 60 seconds between each set.

2. The 21s –
Stand straight. Hold 5-lb. dumbbells in each hand in starting position, which is with arms down. Start with a basic curl from starting position, lifting the dumbbells halfway up, so arms are parallel with the floor. Do 7 reps of this. Then do 7 reps from the half-way position to the top of the straight bicep curl movement. Then, do 7 full reps following the entire range of motion from the starting position to the end of the bicep curl. This is a total of 21 reps. Do two sets.

3. Triceps kickback –
Hold a 3-lb. dumbbell in one hand and place opposite knee on a bench with other foot flexed on the floor. Pull the arm holding the dumbbell straight back and up to your side. Lower to starting position. Repeat 15 reps for one set. Do 3 sets.

Also, lots of push ups!

Wondering about Kelly's diet?

"I don't diet because I feel moderation is the key to what I eat," she said. "So if you were to ask me what my guilty pleasure was, I will tell you it is French fries and white wine, and no, I don't feel remorseful about eating them."
Kelly, who enjoys fruit, nuts and yogurt as snacks, says portion control is the key for staying lean. "I'll have an apple or carrot sticks in my purse so I'm not reaching for potato chips.  As long as you are healthy and sensible about what you eat, and healthy and sensible about your physical fitness, you can kind of have it all."

Hope you enjoyed today's workout!

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.”

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

P90X: 6 Total-Body-Toning Moves

Here are 6 exercises that add a fresh bit of perspective to the usual format.  It's nice to have something a little different, don't you think?



If you'd like to see step-by-step visual instructions, visit Self.com's P90X: 6 Total-Body-Toning Moves.

Note:
If you have wrist problems, take care when doing The Dive-Bomber and The Side Tri-Ups.  You want to maximize the effectiveness of each rep, while avoiding muscle strain.

Does anyone else feel like a ragdoll trying those The Wacky Jacks?  What a laugh!

Tighten and tone your abs with circuit training

Here's a terrific set of very effective (and completely fun!) circuit training exercises.  I have to mention how much I love the fact that the video is done outside with a beachy backdrop; being a native Californian who lives in a moderate Mediterranean climate myself, I truly appreciate the luxury of being able to work out of doors in all kinds of weather (as opposed to other parts of the country and the entire world).  It's hard to believe we get to do that in Winter, huh?!



Hope you enjoy the video from the ladies of ToneItUp as much as I did!

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)