Exercise – how to begin...

"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.

How Much Should You Exercise to Lose Weight? (FitSugar)

How Much Do You Work Out? (SarahFit)

How Much Exercise You REALLY Need (Self Magazine)

Exercise tips, including stretches (FamilyDoctor)

Labour Day Links

Source: Flickr (user sportscrazephotos)

"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:

FitSugar's Learn Your Burn -- Labour Day Activities

Fit Bottomed Girls' Labour Day Workout and BBQ tips

Lifting Revolution's Quick Calorie Burning Workout & Fun Facts

Self Magazine's Easy Labour Day Fitness Fixes

Have a beautiful day!

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.

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!

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 to Ballet Beautiful

Here are some basic ballet moves for your Monday afternoon workout.  Feel free to repeat the video twice!

10 Minute Ballerina Beauty, Long Legs, Tight Booty Workout by Tiffany Rothe

(For some reason, the video below can't be embedded, however, I do encourage you to click the link and do the workout for yourself!)

If you prefer to do Tiffany's moves to different music--like me--you might want to play these:





Or, search YouTube for "ballet hip hop music/songs"... 'Seemed like a nice fit!

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!

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!

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!

Lower back pain relief

About once a year, I have to make a visit to a chiropractor because of lower back (Lumbar & Sacral regions) pain.  Despite proper nutrition and daily physical exercise, this is a common problem for women (hips and lower back). Usually, mine becomes mis-aligned due to an irregular activity such as bowling (which I have been doing once a week with family & friends this Summer), or if I have not doing weekly back exercises (combined with too much sitting at a desk...).

Esther of Yogatic has some nice, easy stretches and exercises that not only stretch out your back muscles and spine, but relieve any pain.  She also has a wonderfully soothing voice and simple-to-follow instructions!



I happened to be at the beach yesterday (not recommended when your back is hurting, even after a chiro adjustment!), and did yoga stretching on the sand.  I DO whole-heartedly recommend the following exercises, which all help to loosen up and strengthen your back: Eagle pose, Tree pose (also, the Palm Tree pose), Locust pose, Cobra pose, Crane pose, Dancer's pose (which can be done on hands & knees, as well) , Warrior III pose ("Balancing Stick"), Triangle pose, and Upward Plank pose.

Tabata Protocol

This post is especially for one of my dear friends.  She asked me what a "Tabata workout" was, and I told her I would dedicate some time to blogging about this approach to exercising.

Tabata is particularly popular in the professional sports world, where you have athletes that are in peak physical condition, and accustomed to serious workouts (and therefore able to handle the intensity).

Some call the Tabata Protocol "The ultimate cardio workout", or "The world's greatest fat burning workout".  For those looking to magically shed pounds, this isn't a cure-in-just-four-minutes; however, pair working your hardest in that short amount of time, combined with a proper diet, and you definitely will see results.  Judge for yourself!

The idea behind Tabata is to burn fat in a very brief amount of time, with high-intensity interval training.  Research indicated that the optimal ratio of intense work to rest was 2:1.

Start with a proper warm up, proceed to 20 seconds on (full-swing!), 10 seconds off (rest period), back into a burst of 20 more seconds at full-intensity, then another 10 seconds rest.  Repeat 8 times.  There are many different exercise variations you can do in those 4 minutes of hell.  Body weight exercises are fantastic (think Squat Thrust/Burpees, which are tough!), and also using free weights (such as a kettle bell).

Here is a Tabata-inspired workout with modified timing (hence the "inspired").  It takes a little easier pace, and is great for beginners.



Be sure to check out more 4 Minute Tabata workouts from Bex; she has at least 10 different videos that I've tried out in this series!  I like all of the different variations.

I originally learned about Tabata workouts a few years ago.  Basically, the exercises are to be so gruelling that you can barely finish.  It's four minutes of major pain, to gain (or complete HELL... but you make it through)!
I will confess, though, that I did my first Tabata exercises under the absolute worst of conditions.  I was in my second or third week of recovering from quite possibly the scariest illness I've ever had (combination of "the Swine flu"/Pneumonia), and in my delirium, had the not-at-all-brilliant idea to do a series like the one below.



Please don't EVER do what I did, unless you want to seriously injure yourself!  Only consider a Tabata workout if you are in really good shape.  I felt like I was going to die... Go figure!

What do you think of the Tabata Protocol?  Are you inspired to increase the intensity of your workouts by incorporating this kind of exercise into your weekly regimen?

"Fat burn is greater when exercise intensity is high."

Just that kind of week

Do you ever have "one of those days" or weeks where there is no end in sight?  Well, you are not alone.  Since being sick earlier in the week, I've been struggling to regain my usual energy, which has been frustrating.

What kind of things (distractions, diversions) do you use or do to pull yourself out of a bad day?  I often turn to exercise.  It brings the energy and rejuvenation needed to make the day a bit brighter!

Bring on the burn, thanks to these fab exercises from Sarah Dussault of Sarah Fit.



Really concentrate on getting the most out of each repetition!



There now, things are looking 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!

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!