Playground WorkOut

For those of you that have kids here is a fun workout idea for you. Today I went to the park with my kids. We raced across the equipment, slid down the slides, went on the swings, played on the monkey bars, and went on the seesaw. It was a great workout. So, next time you go to the playground with your kids, don't just sit on the bench and watch them. Play with them, run with them, set up a race where you work different muscles in your body. It will be a great way for the entire family to get some exercise and have fun!

Harry Potter Work-Out

I found this online and thought it was cute. I may do this next time we watch Harry Potter just to see my husband's reaction. I like doing something similar to this while watching The Biggest Loser. I figure while I am watching other people motivate the nation I can better myself by working out as well. Anyway, here it is. The next time you watch Harry Potter do this. It will apply to all of the movies.

10 Great Foods for Eating Well

The Mayo Foundation came out with a list of great foods to eat. These were foods that meet at least three of the following criteria:

• good or excellent source of fiber, vitamins, minerals, and other nutrients
• high in phytonutrients - a group of components that may help prevent chronic diseases, such as heart diseasem diabetes, and some cancers - and antioxidant compounds, such as Vitamins A and E and beta carotene
• may help reduce the risk of heart disease and other health conditions
• are low in calorie density, meaning you get a larger portion size with a fewer number of calories
• are readily available

Sounds good, right? I think so. So, here is the list:

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet Potatoes

Vegetable Juice

Wheat Germ 

Tips for Healthy Eating

1. Breakfast really is the most important meal of the day. Eat breakfast within an hour of waking up to rev-up your metabolism.

2. Eat small meals throughout the day. In order to prevent your metabolism from slowing down or going into "starvation mode" you'll want to eat every three hours throughout the day.

3. Cut out the midnight snacking. Eat your last meal no later than 7:00 pm, or three hours before bedtime. This prevents the body from storing extra fat while you sleep.

4. Don't eat too few calories. This will put your body in "starvation mode" and slow down your metabolism.
Caloric intake should be at least 1200 calories for women and 1400 calories for men. Do not go below those numbers.

5. Eat three small meals and two snacks daily. Each of your meals should consist of a serving of lean protein, 1-2 servings of high fiber grains/starch, 2 servings of vegetables and/or 1 serving of fruit, and one serving of healthy fat. Snacks should be low in fat, low in sugar, and low in calories (no more than 100).

6. Cut out the fat from your foods, or at least cut it down. You should be eating a low fat diet, with 20-30% of your total calories coming from fat; and no more than 40-50 grams a day should be from fat.

7. Eat a diet high in fiber, at least 25 grams a day. High fiber foods are more filling and clean out the digestive tract. Choose "brown" carbs over "white" carbs.

8. Avoid trans fat and refined sugars and limit alcohol and caffeine to no more than 2/day. These are empty calorie drinks. And, they sure have a lot of calories to them!

9. Have a diet high in fruit and vegetables. Eat at least a total of 5 per day. You do have to watch out for the sugars in fruits, but you can have an endless amount of vegetables.

10. Drink at least 6-8 cups of water daily. It will help to curb hunger and cravings, helps digestion, flushes out impurities, and keeps you hydrated.

11. Eat at your table or a designated eating area when possible. Avoid eating in the car, while watching television, when studying, or while talking on the phone. In all of these places you are not focused on what you're eating, which can lead to overeating.

12. Eat only when you are hungry or at 3-4 hour intervals.

13. When the urge to binge arises, take 10 minutes to write down your feelings. Or try exercising before picking up the utensils. If you can identify your emotional triggers (boredom, stress, sadness) and set up a plan of action to overcome those you will conquer the urge to binge.

14. Eat slowly and chew your bites, at least 20 times. This helps with food digestion and will allow your stomach to identify and communicate fullness.

15. Put your fork down after each bite. This is a sure way of getting you to eat slowly.

16. Eat your vegetables first and then the rest of the meal.

17. Eat until you're satisfied and not full. Excess food that you eat will just be stored as fat.

18. Avoid eating from large bags and containers. Just place one serving in a bowl and enjoy it. This will ensure you do not keep reaching in the bag for more food. 

Resistance Band Tabata Work Out #2

Remember the format of a Tabata workout? It is simple:

• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

While a true Tabata workout is requires you to train at 170% of your VO2 Max during work-out intervals, this format can be applied to many cardiovascular and strength exercises. Therefore, although this workout is mainly a strength workout I am going to use the Tabata format and you will still be working on speed (with proper form, of course) to get your heart rate going while strengthening those muscles.

Here is a Tabata workout where you need some equipment: a resistance band. If you do not have a resistance band feel free to substitute weights. Take a one minute rest in between exercises.


Squat and One Handed Pull

Attach the resistance band to a stable surface. Step backward. Start with feet at least shoulder width apart and toes pointed forward and resistance band in left hand. Go down into a squat, not to exceed 90 degrees and with your knees behind your toes. Push up through your heels. As you stand up pull the resistance band with your left hand until your elbow is at ninety degree. Extend elbow as you squat back down. Repeat throughout the duration of the exercise. Repeat exercise with resistance band in right hand.

Squat Push Step

Attach resistance band to stable surface. Face away from resistance band, step away to add resistance, and grab band in each hand. Start with feet at least shoulder width apart and toes pointed ahead. Go down into a squat, not to exceed 90 degrees and with your knees behind your toes. Push up through your heels. As you stand up push the resistance band forward with both hands, until elbows are extended. Squat down again, bringing your elbows again to 90 degrees at your side. Repeat throughout the duration of the exercise.

Split Stance Bicep Curls 

Place resistance band under one foot, making sure it is securely neat the arch of the foot so as not to slip off. Step back with your other foot. Slightly bend both knees. Start with arms down to your side, each hand gripping the resistance band. Bend your elbow up, feeling the resistance of the band. Slowly lower. Repeat as many as you can throughout the duration of the exercise.

Split Stance Tricep Extensions

Attach resistance band to secure surface. Stand with one foot in front of the other, knees slightly bent. Put arms up over your head, elbows slightly bend. Extend elbows in front while bringing torso slightly forward. Continue bending and extending elbows throughout the duration of the exercise.

Resistance Band Tabata Workout

Remember the format of a Tabata workout? They are simple:

• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

While a true Tabata workout is requires you to train at 170% of your VO2 Max during work-out intervals, this format can be applied to many cardiovascular and strength exercises. Therefore, although this workout is mainly a strength workout I am going to use the Tabata format and you will still be working on speed (with proper form, of course) to get your heart rate going while strengthening those muscles.

Here is a Tabata workout where you need some equipment: a resistance band. If you do not have a resistance band feel free to substitute weights. Take a one minute rest in between exercises. 

Speed Push 

With the resistance band attached to a secure object behind you step away from the band to provide resistance for the exercise. Stand in a split stance, with one foot in front of the other, and your elbows at 90 degrees.. Bend slightly forward at the waist. Keep your back straight and abs engaged as you extend your elbows. Continue bending and extending your elbows as fast as you can throughout the duration of the exercise. 

Speed Pull

Attach the resistance band to a secure object. Step backward to provide resistance. Stand in a split stance with one foot in front of the other, with knees bent. Pull resistance band backwards until elbows are at ninety degrees. Continue to bring arms forward and backwards throughout the duration of the exercise.

Squat Row

Attach the resistance band to a secure object. Step back to provide resistance. Stand with feet shoulder width apart. Go into squat, not to exceed ninety degrees, keeping knees behind toes. Stand up, pushing up through your heels. Repeat squats throughout the duration of the exercise.

Bent Over Row

Place resistance band under your feet, toward the arch of your foot. Do not put under your toes, as you do not want the resistance band to slip out during the exercise. Bend over at the waist, keeping your back flat. Pull up, bending at your elbows, until your arm is at 90 degrees. Lower arms. Continue lifting up and lowering throughout the duration of the exercise.

Torso Twist Left and Right

Attach the resistance band to a secure object. Stand with feet shoulder width apart, knees slightly bent. Grab the resistance band with both hands. Rotate at the waist, while also pivoting your feet. Go back to the starting position. Continue rotating back and forth to one side through the duration of the exercise. Then, turn around and face the other direction to repeat on the other side.

Punch

Place resistance band around your back and grab resistance band further up to provide resistance. Stand with your feet shoulder width apart. As you push your right hand forward into a punch, bend your left knee. Repeat on other side. Continue throughout the duration of the exercise.

Tabata Training

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

It's nice because you can get a good workout in a short amount of time. If you only have ten minutes, just do two sessions with two different exercises. If you have 15 minutes, do 3; 20 minutes do 5. You get the picture. Also, it is high intensity so you do as much as you can in those 20 seconds and even though it is only 4 minutes of exercise - you will feel it.

Here are some examples of exercises to use with Tabata training:

Jump Squat/Jump Lunge Variation

For this exercise you are going to hop forward with your left leg into a lunge position, then kick back and switch legs to hop forward and out (off the the side) into a lunge on the right leg, then kick back and with both legs hop into a squat. Then, hop forward again with your left leg. Repeat.

Forward/Backward Jump Squats

Leap forward into a squat, then push off jumping backward into a squat, repeat jumping forward and backward while squatting.

Alternating Jump Lunges

Begin in a lunge position and jump up, switching feet in the air, landing with the other foot forward in a lunge.

Burpees

Stand with your feet together and squat down with your arms outside your legs and hands on the floor. Next,  kick your feet backwards until you are in the push up position maintaining a straight back. Without pausing, jump your feet back forward between your hands and jump up as high as you can. Repeat.

Jump Rope with High Knees
With or without rope

Squats

With feet shoulder width apart push bottom back and lower down, keeping your knees behind your toes, until thighs are parallel to the floor. Push up through your heels and repeat.

Push-Ups

On toes, lower into a push up as low as you can or until chin touches floor. Extend elbows to push back up and repeat, keeping your body in a straight line. If push-ups on toes are too difficult, go on your knees. If that becomes too difficult as well, move into a wall push-up.

Sit-Ups

Start with your knees bent and the balls of your feet and heels flat on the ground. Cross your hands over your chest or behind your head. keeping your heels and toes flat on the ground lift your head, then your shoulder blades off the ground. Sit all the way up, then lower your torso back to the ground and repeat.

So, pick and choose which exercises you want to do, or do them all. 4 minutes does not seem too long, but you'll feel it!

Circuit Training Workout 4

Knee Lifts with Medicine Ball

Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. Alternate knees and repeat for 60 seconds.

Squats with an Overhead Press

Begin with feet about hip-distance apart and hold medium weights just over the shoulders. Squat as low as you can (not further than 90 degrees), keeping the abs in and the knees behind the toes. Push into the heels to stand up while pushing the weights overhead. Repeat for 60 seconds.

Squat with Medicine Ball Toss

Stand with feet hip-width apart and hold a medicine ball. Squat as low as you can (not further than 90 degrees), keeping the abs contracted and knees behind toes, and touch the ball to the floor, if you can. Stand up and toss the ball overhead. Repeat for 60 seconds. If you do not have a medicine ball, you can use a weight, but for safety reasons do not toss the weight in the air. Instead go up on your toes while extending the weight toward the ceiling.

Lunge with Bicep Curls

Stand in a staggered stance, right foot forward and left foot back. Lower into a lunge, keeping the front knee behind the toe. As you lunge, curl the weights into a bicep curl. Lower the arms, stand up and repeat for 30 seconds before switching sides.

Windmills

Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down toward the foot. Repeat on the other side, lunging from side to side and bringing opposite arm toward the foot. To increase difficulty, increase speed and the depth of your lunge. Repeat for 60 seconds.

Push-ups

On your toes (or knees if needed) lower into a push-up, going as low as you can or until your chin touches the floor. Push up and repeat for 60 seconds.

Squat Circle with Medicine Ball

Stand holding a medicine ball or weight near the right hip. Step out with your left leg into a squat as you circle the ball all the way around until it's next to the left hip. Step back, circling the ball back and repeat for 30 seconds on each side.

Tricep Dips

Sit on a chair or bench and balance on your arms, making sure your backside is in front of the chair with your legs straight. Bend the elbows and lower down, keeping the shoulders down until the elbows are at 90 degrees. Push up and repeat for 30 seconds. Rest briefly and repeat for another 30 seconds. If you can do 60 seconds continuously, then do so. If this exercise is too challenging and needs to be modified, move your feet closer and bend your knees as you go down.

Front Kick with Squat

Stand with feet together. Bring the right knee up and extend the leg in a front kick without locking the knee. Bring the right foot down and lower into a squat. Stand up, kicking with the left foot. Continue alternating squats and kicks for 60 seconds.

Plank

Begin on your forearms or toes and hold that position with your back flat and abs engaged. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for 60 seconds. If you are struggling with this exercise, go on your knees instead of your toes when it gets too difficult to hold correct form.

For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times. 

Circuit Training Workout 3

Squats with Overhead Press

Holding medium to heavy weights just over the shoulders, squat as low as you can (not to exceed 90 degrees) and do 3 slow pulses, only coming halfway up. On the fourth pulse, stand up and push the weights overhead. Repeat for 12 to 16 reps.

Plyo-Jacks

Begin with your feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing into the jumps. Repeat for 30 to 60 seconds.

*this picture does not show arm movement. Remember to add yous arms as in a normal jumping jacks. Also, this is showing a plie squat. For this exercise you want to keep your feet pointing straight ahead, not rotated to the outside.

Wall Sit with Chest Squeeze

Squeezing a medicine ball (or another type of ball if you do not have a medicine ball), slide down the wall until your thighs are parallel to the floor. Hold this position and keep pressure on the ball as you straighten your arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 12 to 16 reps, and then stand up.

Front Kick with Squat

Lower into a squat and, as you press up, kick out with the right leg. Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.

Walking Lunges with Lateral Raises

Step your right foot forward into a lunge and, with elbows bent to 90 degrees, lift your arms up to shoulder level. Step in, lower the arms, and repeat on the left foot. Continue walking lunges and lateral raises for 12 reps on each side.

Plyo-Lunge

Begin in a lunge position and jump up, switching feet in the air, and landing with the other foot forward in a lunge. Repeat for 30 seconds, rest and do 30 again it for 30 seconds more.

Low Lunges

Begin in a split stance, but with your feet closer together than a traditional lunge. Tip from the hips, keeping your back straight, and lunge down, taking the weights toward the floor on either side of the front foot. Keeping weight in the front foot, push halfway up and repeat for 16 reps, keeping the movement small and the weight on the front foot. Switch sides.

Push ups on the Ball

This is a very challenging move, targeting both balance and strength. Hold the ball wherever feels most comfortable for you and lower down until the chest touches the ball. Repeat for 12-16 reps. If you are struggling with balance, prop the ball against a wall. If you do not have a ball, do a regular push-up instead. 

Squat Thrusts

Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, briefly recover, repeat 6 more times.

Plank

Support the body on the elbows and toes, keeping the back straight and abs engaged. Hold this position for 30 to 60 seconds.

For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times. 

Circuit Training Workout 2

Squat with Lateral Raise:

Stand with your feet hip-width apart, abs and torso straight. Slowly bend knees into a squat, keeping knees behind toes. At the same time, raise arms up to shoulder level. Lower arms and stand up. Repeat for 30-60 seconds.

Side to Side Jump:

Jump with both feet together side to side. Make sure you are not staying in the same place. The wider and higher the jumps the more difficult they are. Push yourself.
20-30 seconds

Plank with Leg Extension:

In plank position on ball or on the floor, slowly lift one leg while keeping hips and shoulders square, abs in. Switch legs, alternating for 20-60 seconds. Modify by staying on  knees, if needed.

Jumping Rope (With or Without Rope):
30 seconds to 1 minute

Lunge with Biceps Curl:

In split stance, slowly lower in lunge (front and back legs at 90 degrees), and curl forearms toward shoulders. Perform for 20-30 seconds on each leg.

Back Extensions:

Lie face down on ball or floor with legs extended and hands behind the head or under the chin. Roll down over the ball and then squeeze the lower back to lift the chest off the ball or floor in a straight line. Lower and repeat for 30-60 seconds.

For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times. 

Quick Work-out

30 Jumping Jacks
5 Push-Ups
25 High Knees
7 Burpees
10 Crunches
7 Squats
5 Push-Ups
10 Crunches
5 Push-Ups
7 Squats
30 Jumping Jacks
1 Minute Wall Sit
5 Push-Ups
25 High Knees

Repeat 3-5 Times

Combination Exercise Workout

Here is a work-out that combines strengthening exercises to confuse the body and change up workouts in order to decrease the risk of plateaus.

Warm-Up: 5 minute jump rope (with or without rope)
Lunges with Shoulder Press
Step-Ups with Curl and Press
Squats with Rows
Stability Squat with Lateral and Front Raises

Perform each exercise 25 times. Repeat 2-4 times.

BOSU Work-Out

A BOSU Balance Trainer, or BOSU ball as it is often called, is a fitness training device, invented in 1999 by David Weck, consisting of an inflated rubber hemisphere attached to a rigid platform. It looks like a stability ball cut in half. The name is an acronym which stands for "BOth Sides Up" a reference to the two ways a BOSU ball can be positioned. The device is often used for balance training. When the dome side faces up, the BOSU ball provides an unstable surface while the device remains stable. This combination of stable/unstable allows a wide range of users, from the young, elderly, or injured to the elite level athlete. With the dome side up, the device can be used for athletic drills and aerobic activities. As the name suggests, the device can also be flipped over so that the platform faces up. In this position, the device is highly unstable and can be used for a wide array of exercises as well.

A BOSU trainer can be pricey as a piece of equipment (around $100), but it is a very useful fitness tool. A lot of gyms have BOSU trainers as part of their equipment. If you have access to a BOSU trainer, here is a basic work-out for you.

Bridges on BOSU
Plank on BOSU
Crunches on BOSU
V-Up on BOSU
BOSU Back Extensions
Mountain Climbers with hands on BOSU

Do each exercise for 1-2 minutes with 30-60 second rest between each exercise. Repeat 3-5 times.

Circuit Training Workout 1

Now that I've gone through the body mechanics talk, I am going to go into a very effective work-out: circuit training. Circuit training combines cardiovascular fitness and resistance training. There is only a short rest interval of 30-90 seconds between stations, which gives the cardiovascular fitness component of the work-out. I am going to do several posts on different ideas for circuit training, many that can be done at home.

For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. That is the great thing about circuit training - it is versatile. So, enjoy this beginner circuit training workout.

Ball Wall Squats:

Place an exercise ball behind the back and against the wall with feet hip width apart, abs in, and torso straight. Bend your knees and lower down until your knees are at 90 degrees (or just before point of pain if you have knee problems). Repeat for 1 minute. Hold weights for added intensity.

Jumping Rope (with or without rope):

1 minute

Lunges:

Stand in a split stance, right foot in front. Bend the knees and lower the body into lunge position, keeping the right knee behind the toe, torso upright and abs in for 30 seconds, then switch legs for 30 seconds. Hold weights for added intensity.

Jog or Walk (Up to 5 minutes):

Either outside or inside, walk or jog for 1-2 minutes at a brisk pace. Increase speed and work as hard as you can for 2 minutes. Recover for 1 minute.

Push-Ups (On Knees or Toes):

Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor. Exhale and push yourself away from the floor. Don't lock your elbows, and don't bend your back. Do as many push-ups as you can in 1 minute.

Squats with Front Kick:

Stand with feet together. Bring the right knee up and extend the leg in a front kick without locking the knee. Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat for one minute.

*This work-out for beginners has 1 minute stations (with the exception of the jogging/walking). Do the circuit 3-5 times. To increase difficulty, do 2 minute stations.