Category Archives: Fitness Motivation

Exercise of the Day!! Squat Jumps!!

squatjumps

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Do two to three sets of 10 reps.

Make sure to use your whole foot to jump, not just your toes. Be sure to have your weight in your heels during the squat and transfer your weight to the toes during your jump, returning to the heels during the landing. Also, try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.

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Exercise of the Day!! Side Plank with a Twist!!

sideplankwithtwist

This plank is a great way to work your obliques, arms and back!  Come up into a side plank, being sure that the elbow you are posted up on is directly underneath of your shoulder and that you are pushing your hips up as high as you can.  Place your non posted arm on the back of your head, twist down, squeezing your obliques and try to bring your elbow down to meet your hand that is on the ground.  Try doing 2 sets of 30 seconds on each side! 

Exercise of the Day!! The Inchworm!

inchworm

Remember, this is a full body exercise. Even though it doesn’t look too hard, it will definitely engage every muscle group in your body! Always hinge at your hips and focus on NEVER letting your knees bend! It’s going to give you a great hamstring stretch too! Begin with both your hands and feet on the floor in an “A”, with your legs straight. Walk your hands out in front of you until you are in a plank, then take tiny steps to walk your feet back up to the original position. Keep “inchworming” along for 10 of these, then take a break! Want to make it a bit harder? Add in a push up or side plank while you’re extended out in the plank position!

How to Eat Healthy and Maintain Your Budget

healthyeatingonabudget

Healthy eating on a budget is possible, it just takes a game plan and a bit of creativity.  In this article i’m going to discuss some tips on how to keep your meals healthy, nutritious and budget friendly.  

Tip #1: Go in with a Plan 

When you’re doing your food shopping go to the store with a plan of action and stick to it! Never go to the store hungry, this will make you more susceptible to the lure of the snack foods that will take money away from your healthy eating options.  Check the circulars before you head to the store, look for discounts on fruits and veggies and then build your meal plans around what you can get the best offer on.  

Tip #2: Buy Seasonal and Avoid the Exotic

If you buy fruits and vegetables that are in season they are likely to be more budget friendly than their non-seasonal friends.  In the winter, squash, broccoli, endive, sweet potatoes and cabbage are are in season, to name a few.  Winter fruits include pears, clementines and grapefruit.  Save the exotic fruits for special occasions, as these are usually much higher in price since they are shipped in from where they are grown.  

Tip #3: Meatless Mondays

Lean meat, such as chicken, is a fantastic protein, but can also be on the expensive side especially if you are buying organic.  Legumes and grains can be a fantastic source of protein and will leave you with some extra cash in your wallet.  Quinoa is a complete protein, is easy to make, and matches well with a vegetable stirfry.  A three bean chili is a great winter warmer that is delicious meatless, and will satisfy even the biggest carnivore.  

Tip #4: Leftovers Are Your Friends

When you’re cooking, think about what you can make that will allow enough for leftovers for lunches for the week.  If your craving soup, make a large batch.  Put the remaining into individual containers and take it to work for lunch.  Try  and overnight crockpot oatmeal.  Steel cut oats are cheap, healthy and in hardly any time at all you have made yourself breakfast for the entire week.  

Tip #5: Stock Your Freezer While Your Favorite Fruits and Veggies are in Season

Going back to tip #2, if you see a great deal on fresh berries during the summer, buy in bulk! Place them into freezer bags and save them for the winter.   Same rule goes for vegetables.  Before you freeze your veggies, blanche them first (submerge in boiling water for a brief interval, then place in an ice bath to stop the cooking process).  Be sure to dry them thoroughly and then store in a freezer bag.  Some vegetables that freeze well are broccoli, brussel sprouts, carrots, peppers and peas.  

With a little pre-planning, you can be a healthier eater on a budget.  You can enjoy a greater variety, avoid deprivation, and gain a hipping strategy that is both easy on your waistline and  your wallet.

Exercise of the Day!! Spiderman Pushups!!

This exercise is going to challenge you and push you to that next level.  Be sure to squeeze your oblique as you crunch your leg up and in towards your arm, and make sure your core is engaged during the entirety of the exercise. 

spiderman-pushup

How to do it: Get in standard push up position. While you’re pushing up, bring your left knee to your left elbow. Return your left leg to the floor as you lower yourself. Repeat with your right leg.  Try for a set of 10 reps, five with each leg!! 

Exercise of the Day! Stability Ball Pass Through!

Stability Ball Pass Through

stability ball pass through

This is a fantastic exercise to target your core.  To increase the difficulty, try to keep your legs and arms from touching the floor on your way back down.  Go as low as you can with your arms and legs without allowing your lower back to leave the ground.  

Lie faceup on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a). In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b). Squeeze the ball with your legs and lower your arms and legs back to the floor (c). Repeat, passing the ball back to your hands. That’s one rep. Do eight to 10, and try for 3 sets. 

Exercise of the Day! Glute Bridge March!

glutebridge

This is a fantastic exercise to target your glutes, hamstrings, legs and core. Remember to squeeze your glute at the top of your bridge and to always keep your core engaged.  Start by lying on your back with your knees bent, feet together, arms out with palms facing up.  Press up out of your heels and squeeze your glute as you bridge up bringing your hips up as high as possible.  Raise one leg up off of the ground, bringing it up to a 90 degree angle, then lower and return to your start position, repeat on alternate side.  Go for 3 sets of 60 seconds alternating legs.   

Exercise of the Day! Plank Knee Twist!

plank_twists

Here’s a great ab exercise that you can complete anywhere, even if you’re watching tv, get your reps in during commercial breaks!! Here’s how to do it: Start in high plank position, with your fingers spread wide and your hands directly underneath your shoulders.  From here bring your knee in and across to your opposite elbow. Alternate sides quickly for about 30 seconds.  Keep your core engaged and make sure that your hips don’t drop, but that your butt isn’t up in the air either.  Try and keep your spine in line with your neck and back of your calves.  Go for 3 sets and don’t forget to push yourself!

Exercise of the Day!! Bosu Swimmers!

Firstly, a little about the bosu.  The fantastic thing about Bosu Balance Trainer’s ability to simultaneously train every muscle in your body lies in the fact that it provides your muscles with an extreme amount of imbalance against which they must work.  This imbalance forces all the muscles in your body to contract, in order to balance the body.

bosu swimmers

Though it may seem a bit silly, this exercise is a great way to tone, strengthen and elongate all of the major muscle groups in your body.  Position your body with your midsection across the rounded top of the bosu.  Lift both arms and legs up off of the ground so that you are supporting yourself with only your midsection on the bosu.  Flutter your arms and legs, as if you were swimming.  Shoot for 90 seconds of fluttering!

Exercise of the Day! Skater Plyos!

Plyometrics (also known as plyos) is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.  Skater Plyos are a fantastic exercise to help you build core strength, balance, increase your speed and get your heart rate up.  Here’s how to perform this exercise:

plyometrics2

Set two markers four feet apart (for beginners, I find using the width of a yoga mat works well).  Start with your right leg in front and your left foot behind you.  EXPLODE to the left and land on your left foot, bending your left knee to cushion your landing.  Immediately jump back onto your right foot, like a speed skater.  Try to get in 2 sets of 10.