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!

Hot topic

With the warm Summer months coming, for many, this means stocking up on supplies that help protect our precious skin from damage.

Supermodel Gisele Bündchen came up at the dinner table tonight because of her recent comments on sunscreen.  Gisele is under fire with major companies and the mainstream media for "Infuriating cancer experts" with her views on sunscreen and skincare.

What is your opinion on sunscreen, be it all-natural or completely chemical-laden?  Do you use it, and if not, what is your alternative?  If yes, what is your favourite brand(s)?  Last year, after seeing a Dr. Mercola's suncare lotion bottle in a friend's home, I decided to try it for myself.  Consensus is that the lotion worked well, except that it would sit better on my skin if it would mix with the raw coconut oil that I use as a daily mosturiser!

Another brand I use (per recommendation) is Alba Botanica.  It is non-greasy (which is a huge plus in my book) and glides on wonderfully -- I just wish it came in a larger bottle!

Before you consider buying anything, read these:

People's Environmental Working Group 2010 Sunscreen Report.  Definitely worth looking over, since EWG researchers recommend only 39 out of 500 beach and sport sunscreens.  That is a mere 8%!

CafeMom's Sun Safety Facts & Sunscreen Guide 2011

Dr. Mercola's Summer Survival Guide

What will your Summer skincare routine be like?  Share your thoughts!

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

Uphill, Downhill

Source: Flickr (user charcoalartist)

Due to second and third day workout soreness, I was planning to take it easy today.  However, the day began so beautifully that when a friend I was visiting suggested going out for a walk, I couldn't resist!

We strode down a long, varying-degrees-of-steep driveway while taking turns pushing her adorable baby in a stroller.  (I'm not entirely decided upon which is more difficult: downhill or uphill.  Probably up.)  Pressing back on up the hill, driving 20+ pound baby and stroller ahead of you is not to be discounted.  It's WORK!

This is where some educating comes in.

(Tip #1: Don't try to carry on a full conversation while walking/running uphill.  Especially with a baby in tow.  It's pretty difficult.)

• FitSugar's 5 Reasons to Run Uphill (Pay special attention to numbers 3-5)
• FitSugar on Running Downhill
• That's Fit's 5 Walking Tips from Fitness Expert Liz Neporent

Action for this weekend?  Find a hill (or even better, maybe you live near a mountain!).  If you can't manage that, don't worry; the nearest set of stairs will do perfectly.

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!

Sometimes you can't make it on your own...

So says the band U2's radio hit, and there is definite truth to the words!

Along those lines, how great is this?  Consider finding a fitness partner (spouse, friend, sibling...) if you don't already have one, and double the benefits of working out; it's a fantastic way to spend more time together, while burning calories and having a whole lot of fun!

The best-laid plans of mice and men often go awry...

Uh oh, it would appear my plans to go walking might not work out tonight... Looking out my window to a Nimbo-Stratus cloud-covered sky that threatens dangerously of a downpour isn't very encouraging!

Maybe the rain will kindly hold off until I'm safely back inside my warm, dry home. What do you think?

Thankfully, I managed to take in some vitamin-D and walk/jog almost 2 miles earlier!

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)

The many benefits of walking

Walking is a fabulous all-around workout, because it uses your whole body!  It's one of my favourite ways to exercise, since: it can be as light or strenuous as you decide, and you have the choice of going solo or with friends, pets, and portable music (although, I sometimes prefer nothing other than street noise so that I can use it for prayer and thinking/quiet time). :)

"Walking, still one of the easiest, most accessible and least expensive forms of exercise in a world of Aqua Zumba, Kangoo jumps and aerial fitness classes. Most people can do it. If you're physically able, all you need are a good pair of shoes and a safe place to go", says The Washington Post.

 Source: Stock.Xchng (user a2td)

"According to studies done by the Centers for Disease Control and Prevention (CDC) and many others, a daily walk can cut your risk of death - from all diseases - in half.

People who walk at a moderate 3-mph pace for at least 3 to 4 hours a week (30 minutes a day) have been shown to dramatically reduce their risk of heart disease, stroke, diabetes, cancer, osteoporosis, hip fractures, glaucoma, depression and much more.

Plus, a recent Harvard study shows that you can get the same extraordinary health benefits from a moderate walk as you can from high-impact jogging or aerobics." - Excerpt from Bella Online

Today, I managed to track roughly 7 miles (walked with my mum earlier on in the day, and just now, with my younger brother).  A few evenings ago, we found ourselves alternately jogging-running in the rain, but tonight was crisp and clear (and much easier to see, I might add!).

Challenge: Even if you can only get out and enjoy the outdoors for 15 minutes, that's a start.  You will be so glad you did!

Workout for a rainy day

Two-time Olympic Beach Volleyball medalist, Kerri Walsh-Jennings, is a regular contributor to one of my favourite daily sites to follow, called FitSugar.  I was pretty excited when she first signed on as one of their columnists, because she always shares great fitness tips, and even though exercise is her life, Kerri has had to work back into shape after recently giving birth to her second child.
She is also a major advocate for KT Tape (Kinesiology Therapeutic Tape), which is a life-saver when you're hurting and you still have to give your all!

Her latest entry is all about ways to work out inside when it's just not going to happen outside.  Go check it out!