Working out in heat & humidity

Source: SheKnows Magazine

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.

6 minutes to firmer glutes

Short on time for a complete workout?  After your warm up, why not target a specific area?  Today, it's the Gluteus Maximus, in a brief 6 minutes.  These moves aren't so much strenuous as they are focused and concentrated ("really small movements").



I just have to say, how much I enjoy listening to Tracy Campoli explain these exercises!  She enunciates beautifully, and her voice is so incredibly soothing that it almost puts you to sleep.

All right, make sure to do plenty of repetitions of these moves, since they're not difficult!

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!

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.