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Healthful Bites
When I first began training for my half-marathon, I was worried that after a few weeks, the novelty would wear off and it would get boring, monotonous and no longer fun. But the “Type A” in me loved crossing another run off the calendar and seeing the continual progress as I followed the schedule was extremely motivating! Now that I’ve crossed the finish line, I’ve been brainstorming new fitness challenges to try. Enter #PlankADay!
Started by a couple of friends in Massachusetts in June 2011, the movement asks participants to do one—just one—plank each day for as long as possible. My strength training took a bit of a hit while I was running, so I figured this is the perfect counterbalance! Planks don’t just work your ab muscles, they also improve back, arm and quadriceps strength.
For the month of May, in addition to my regular workouts, I will be completing at least one prone plank daily. When time allows, I’ll toss in some side planks as well! Will you join me?
Photo courtesy of Pinterest user Richard Lipp
Do you like physical challenges or do you prefer to wing it?
On a frigid day, it’s not very pleasant to head outside for a walk or jog or even scamper to and from the car on the way to the gym! That’s why this home workout is awesome—you can stay warm and since it’s so compact, you can also fit it in nearly any time. And since the holiday season is so busy, it’s a good time to go back to basics—like with your ABCs! I call this my “ABC Workout” because the circuit targets your arms, butt and core.
Grab a mat and a pair of medium-weight dumbbells, then begin with a brief cardio warm-up (you can jump in imaginary rope if you prefer). After that, hop right into the total body routine:
- Tricep dips: Sitting on a chair, stair or bench, scoot forward so back is in front of the surface and lower body by bending elbows to nearly 90 degrees. Use arms to lift body back to the raised position and repeat.
- Side-to-side squats: Squat down and propelling off both feet, jump to the left over an imaginary line, landing lightly without jarring knees and lowering into a squat again. Jump back over the imaginary line to return to start and continue jumping to the left and right.
- Plank: Hold body at the top of a push-up position on hands and toes with shoulders over wrists. If it’s too difficult, lower to knees.
- Two-count push-ups: From the plank position on either knees on toes, lower chest nearly to floor, bending elbows slowly while counting to two. Straighten arms to lift back up while counting to two; repeat.
- Four corners lunges: With weight on left leg, lunge forward on right, then lunge to the right, to the back and lastly diagonally behind the left foot to a curtsy lunge. Continue for 30 seconds, switch legs and repeat.
- Reverse crunches: Lie on back with hands behind head and with feet raised and knees bent and raised at 90 degrees. Lift hips up so glutes leave the floor. Lower and repeat.
- Curl and press: Hold a pair of dumbbells at sides with palms forward (water bottles or cans can sub here!) and curl weights up nearly to shoulders. While lifting weights overhead into a shoulder press, rotate wrists so palms again face forward. Reverse the motion and repeat.
- Bridges: Lie on back with hands resting at sides. Lift hips up toward ceiling, lower back to floor and repeat.
- Bicycle crunches: Continue on floor and place hands behind head, elbows pointed to opposite walls. Alternate bringing left elbow and right knee to nearly meet above your stomach, then right elbow and left knee.
- Uppercut punches: While holding a semi-squat, alternate punching in a “U” shape with your right fist toward your left shoulder; then with the left fist toward right shoulder. Turn and drive through your hips to power the punch.
- All-angles kicks: With weight on left leg, kick forward with right, then kick to the back, then to the right side. Continue front, back and side kicks for 30 seconds; switch legs and repeat.
- Knee to elbow plank: Holding plank and keeping body still from hips and above, alternate bringing right knee out toward right elbow, then left knee out toward left elbow.
Where is your favorite workout locale?
A few years ago, it would be hard to get me into the yoga studio. I was one of those people who hadn’t given the zen workout a fair shake and thought it was too boring. But as I’ve gotten older (and wiser ;) ) I’ve realized how relaxing and restorative yoga can be. Just weeks ago, I attended my first hot power yoga class, and on Thursday I’m celebrating National Yoga Month with a free session at Exhale (they’re calling it NamasDAY—get it?).
I have to admit though, I’m still not the best at turning my brain off and just letting it
“flow.” That’s why, on many days, I fuse the practice with strength for some yoga with benefits. Join me for three such moves today, which all begin with the basic downward dog pose! You’ll challenge your core, shoulders, legs and balance without even realizing you’re working.
Are you a yoga fan? Why or why not?
I adore a good lunge. They’re just challenging enough and target your major muscle groups while moving so your heart gets a workout too. Experts agree: One noted in a FITNESS Magazine article named the lunge as one of the top nine most effective toners since it hits your leg and butt muscles at the same time.
You don’t need any fancy equipment for this super-strengthening exercise (so it’s ideal if you’re gym-less and stuck in your house all weekend, thanks to a certain fierce female we shall leave unnamed)! But to try these variations, grab a pair of medium-weight dumbbells and a stability ball.
If you were homebound this past weekend, how did you stay fit? Besides a few lunges, I tried a couple new workout DVDs and relieved my cabin fever a bit with a trip to the treadmill in my apartment building gym.
Can someone please explain how it’s almost September already? It feels like summer just started. Or is it just me?
Like the calendar days, weeks and months; minutes can fly by too. All of a sudden it’s 9 p.m. and you haven’t had a second to think about working out, let alone make a trip to the gym! That’s why a time-efficient workout is crucial. If exercise doesn’t fit in your schedule, there’s no way it’s going to happen! That’s why I’m sharing three double duty moves today so you can challenge your balance, your strength and your heart in a short timespan. You’ll need a pair of light and medium-weight dumbbells.
For some additional multipurpose exercises, click here.
What is your favorite workout for when you’re crunched for time?
Ah, crunches and sit-ups. An exerciser can only do so many before begging for a spiced-up routine! Luckily, all of the group exercise classes and DVDs I try provide great inspiration for a nearly endless supply of ab moves. Just one of today’s exercises is reminiscent of a sit-up, but boredom is banished by using a dumbbell as an anchor and adding a leg extension for an extra challenge. Then try two awesome plank variations to strengthen your core from all angles. (When in the base position for planks, think of keeping your body in a straight line from shoulders to heels.)
Is there a move you dread or are bored with? Let me know and we’ll try to address that in a future post!
A tabletop is more than a place to eat—it’s also a super-effective tush and tummy toner! Today’s workout includes three variations on the reverse tabletop. To get in the base position, sit on the floor with knees bent toward the ceiling, feet on the floor and hands resting on the floor behind shoulders. Then simply lift up your core so that your body forms a straight (or nearly straight) line from shoulders to knees. (Note: In the “up” position, keep hands directly below shoulders and feet directly below knees.)
These exercises will strengthen your core as well as your shoulders, hamstrings and quadriceps. The best part? No equipment is required since your body weight provides all the resistance you need!
What is your favorite body weight exercise?
It’s been fairly well publicized, as of late, that “spot reduction” is a myth. To trim a certain area, you have to 1. watch your diet and 2. burn calories. Then, the muscles that you’ve been working all along (through the calorie burning cardio and strength training you’ve been doing to torch those calories) will become more visible and help you achieve a strong, toned look. But if you’re hoping to start now with an extensive sit-up regimen in hopes of scoring a six-pack before your summer vacation, it may be time to reconsider those plans!
Incorporating exercises like these three medicine ball oblique moves will help bolster your core strength and are an excellent addition to your regular fitness program. But I can’t say that this routine will immediately get you Gwen Stefani abs. I wish! :)
Is there a certain person who inspires you to kick up your workouts?
You can’t bash the brain and body benefits of yoga. In fact, the slower pace is often a welcome respite for me after a week of hard core circuits, spin classes and treadmill time. But with my wandering mind and a wild drive to multitask, I occasionally have a hard time setting aside time for the more mellow forms of the “practice” when I could be pushing my strength and cardio capacity to the limit. Anyone else feel that way?
That’s why today I have two amped up yoga moves (that are a great supplement to the three that I shared nearly one year ago)! Find a carpeted area or snag a mat and prepare to try a couple fun new spins on yoga exercises that will leave you feeling stretched and strengthened.
Can you turn your mind off to meditate, as instructors often recommend during parts of yoga classes?
Yoga with benefits! Take a break from our usual strength moves that often require weights with these yoga-inspired toners. They’ll limber you up while challenging your leg and core muscles. Grab a mat if you have it or slip on a pair of shoes so you won’t slide around the floor, and get ready to try these three fun exercises!
Are you able to dedicate time to yoga and meditation? Or when you attempt to get into it, does your mind wander to every other place, like mine? :)
