http://youtu.be/6E2uvQ7a-8E
I am loving this ab shredding video. This workout will help you get rid of any post-winter muffin top and boost your summer swim suit confidence! Do this everyday and you will be the hottest mom at Raging Waters;)
Wednesday, May 25, 2011
Monday, May 16, 2011
You have 2 things to do today: breathe in, breathe out.
Breathing. 4 out of 5 of us is doing it wrong. The following breathing techniques can help reduce your stress and immediately bring down your cortisol levels, not to mention rev up your metabolism. If you ever feel yourself losing it, try this:
Exercise #1: Standing up, breathe in circling your arms like a snow angel out to the sides and up overhead filling your lungs like a giant balloon. Exhale out releasing your arms back down in the same sweeping motion completely emptying your lungs. Repeat this 10 times.
Exercise #2: Lying on your back, try lateral breathing. This is great to learn to not only expand your lungs out fully, but for exercise so that you can maintain an abdominal contraction and still breathe properly. If you have one, use a resistance band around your rib cage, if not use your hands. Place your hands lightly around your ribs and on inhale, breathe only into the right side, moving your ribs into your hand and back together. Next breath into the left side only. Now breath both sides moving your ribs out into your hands on inhale, back together on exhale. Try a couple more times until you get the hang of it.
Exercise #3: Belly breathing. Most of us breathe shallowly, only using the top part of our lungs. It's impossible to relax and breathe this way! Try laying on your back, place one hand on your chest one on your belly and as you breathe in, only let the hand on your belly rise and fall. Keep the hand on your chest still. Again, picture your lungs like a giant balloon filling up completely and emptying completely.
Great job! By now you should feel ready to deal with that spilled red Koolaid on your new sofa;)
Exercise #1: Standing up, breathe in circling your arms like a snow angel out to the sides and up overhead filling your lungs like a giant balloon. Exhale out releasing your arms back down in the same sweeping motion completely emptying your lungs. Repeat this 10 times.
Exercise #2: Lying on your back, try lateral breathing. This is great to learn to not only expand your lungs out fully, but for exercise so that you can maintain an abdominal contraction and still breathe properly. If you have one, use a resistance band around your rib cage, if not use your hands. Place your hands lightly around your ribs and on inhale, breathe only into the right side, moving your ribs into your hand and back together. Next breath into the left side only. Now breath both sides moving your ribs out into your hands on inhale, back together on exhale. Try a couple more times until you get the hang of it.
Exercise #3: Belly breathing. Most of us breathe shallowly, only using the top part of our lungs. It's impossible to relax and breathe this way! Try laying on your back, place one hand on your chest one on your belly and as you breathe in, only let the hand on your belly rise and fall. Keep the hand on your chest still. Again, picture your lungs like a giant balloon filling up completely and emptying completely.
Great job! By now you should feel ready to deal with that spilled red Koolaid on your new sofa;)
Tuesday, May 10, 2011
5 Minute Energy Boost Workout
Sometimes you are in such a rush in the mornings with so much ahead of you, you'd like to fit in a workout but just don't have time to spare. Follow this 5 minute workout and you will rev up your engines and feel a lot better for the rest of the day:)
Exercise #1: 20 jumping jacks
Exercise #2: Drop & give me 20 push ups
Exercise #3: Lunge forward and back on each leg four times
Repeat if your 5 minutes aren't up yet and then breathe to the full capacity of your lungs in and out several times and out the door you go! Bring it!
Exercise #1: 20 jumping jacks
Exercise #2: Drop & give me 20 push ups
Exercise #3: Lunge forward and back on each leg four times
Repeat if your 5 minutes aren't up yet and then breathe to the full capacity of your lungs in and out several times and out the door you go! Bring it!
Thursday, May 5, 2011
Playground Workouts #2
Warm up: Swift walk or jog around playground area 5 times.
Exercise #1: Walking lunges. Going around the playground twice lunging with knees at right angles, keeping your front knee over your ankle and your posture tall and lifted.
Exercise #2: 10 burpees. To perform a burpee, put your hands on the ground next to your feet, jump your feet back into a plank position, perform one push up and jump back up.
Exercise #3: 12 triceps dips with hands on the park bench, feet on the ground. Lift left leg off the ground for 6 reps, then the right foot off the ground for 6 reps. (Doing these dips will ensure you never have jello arms, and you can wave confidently, knowing nothing is flapping!)
Run through this routine one more time if you have the time for it and/ or want to burn more calories and get that endorphin rush big time:) Keep it up! Maybe your kids will join you and you will feel even better knowing what a great example you are setting!
Exercise #1: Walking lunges. Going around the playground twice lunging with knees at right angles, keeping your front knee over your ankle and your posture tall and lifted.
Exercise #2: 10 burpees. To perform a burpee, put your hands on the ground next to your feet, jump your feet back into a plank position, perform one push up and jump back up.
Exercise #3: 12 triceps dips with hands on the park bench, feet on the ground. Lift left leg off the ground for 6 reps, then the right foot off the ground for 6 reps. (Doing these dips will ensure you never have jello arms, and you can wave confidently, knowing nothing is flapping!)
Run through this routine one more time if you have the time for it and/ or want to burn more calories and get that endorphin rush big time:) Keep it up! Maybe your kids will join you and you will feel even better knowing what a great example you are setting!
Monday, April 25, 2011
So long tummy pooch!
Easily the most complained about area of a mom's body is her belly pooch. It's a hard area to completely get rid of because remember, it's not just belly fat- that's extra skin. The only way to get rid of extra skin is to have a tummy tuck (this is what celebrities do- not recommended). I recommend following these exercises at home, combined with cutting out the junk food (i.e. fast food, sugar) from your diet to get your bod swim suit ready for summer!
Exercise #1: Marches- begin with legs at table top, tap one toe to the floor and raise back up, alternate right and left for 20 repetitions.
Exercise #2: Bicycle Crunches, lift and rotate your body bringing your shoulder toward your hip. 3 sets of 8 reps
Exercise #3: Plank- try to hold this for 30 seconds straight!
Work up to 1 minute.
Exercise #4: All 4's arm and leg extensions. This will build core strength and help your posture, which in turn makes you look slimmer and more confident! Alternate opposite leg/ arms and bring back to all 4's for 20 reps.
Keep up the good work friend! Do these exercises at least three times per week for best results:)
Exercise #1: Marches- begin with legs at table top, tap one toe to the floor and raise back up, alternate right and left for 20 repetitions.
Exercise #2: Bicycle Crunches, lift and rotate your body bringing your shoulder toward your hip. 3 sets of 8 reps
Exercise #3: Plank- try to hold this for 30 seconds straight!
Work up to 1 minute.
Exercise #4: All 4's arm and leg extensions. This will build core strength and help your posture, which in turn makes you look slimmer and more confident! Alternate opposite leg/ arms and bring back to all 4's for 20 reps.
Keep up the good work friend! Do these exercises at least three times per week for best results:)
Sunday, April 24, 2011
Playground Workout- Everybody Wins!
The most common reason I hear from other moms why they don't exercise is because they can't find time and assume to get in a good sweat session they need to be kid-free. I am going to be posting several playground workouts you can do with just sneakers and a water bottle. The best part is not only is it free, but effective and you will be able to keep an eye on those little monkeys the entire time:)
**Program 1**
Warm-up: Start by chasing your kids out to the playground, followed by 2-3 laps jogging or walking around the circumference of the playground area.
Exercise #1: 10 triceps dips using a park bench. Lower your body close to the bench, keeping your elbows close to your body and straight back. Bend the knees to make it easier, or straighten the legs to increase difficulty. Inhale to lower, exhale to push up.
Exercise #2: 20 jumping jacks and/or 20 jump ropes in place
Exercise #3: 10 incline push ups with hands on the park bench, feet on the ground.
-repeat this pattern starting with 2-3 laps around the playground at least once- try to push through it a couple times! You can do it!
Cool back down by walking in place, followed by some deep breathing and, if time and conditions permit...
Exercise #4: 20 squats using the park bench. Start with legs shoulder-width apart, then lower your gluts down to one inch away from the bench and press back up.
Exercise #5: 20 bicycle crunches on the grass. Start with knees bent at table top, elbows wide, then bring your elbow to your knee and switch while pumping legs in and out.
*Remember to stretch it out, stretching is the relaxation and reward of exercise. It reduces the risk of injury and helps your flexibility. Don't skip it, treat yourself to some deep breathing while sitting on the park bench. You will be ready to take on the rest of your day! Remember that when mom is healthy and happy, everyone benefits. You can't take care of others without taking good care of yourself, and hey, you deserve it!
**Program 1**
Warm-up: Start by chasing your kids out to the playground, followed by 2-3 laps jogging or walking around the circumference of the playground area.
Exercise #1: 10 triceps dips using a park bench. Lower your body close to the bench, keeping your elbows close to your body and straight back. Bend the knees to make it easier, or straighten the legs to increase difficulty. Inhale to lower, exhale to push up.
Exercise #2: 20 jumping jacks and/or 20 jump ropes in place
Exercise #3: 10 incline push ups with hands on the park bench, feet on the ground.
-repeat this pattern starting with 2-3 laps around the playground at least once- try to push through it a couple times! You can do it!
Cool back down by walking in place, followed by some deep breathing and, if time and conditions permit...
Exercise #4: 20 squats using the park bench. Start with legs shoulder-width apart, then lower your gluts down to one inch away from the bench and press back up.
Exercise #5: 20 bicycle crunches on the grass. Start with knees bent at table top, elbows wide, then bring your elbow to your knee and switch while pumping legs in and out.
*Remember to stretch it out, stretching is the relaxation and reward of exercise. It reduces the risk of injury and helps your flexibility. Don't skip it, treat yourself to some deep breathing while sitting on the park bench. You will be ready to take on the rest of your day! Remember that when mom is healthy and happy, everyone benefits. You can't take care of others without taking good care of yourself, and hey, you deserve it!
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