Healthful Bites

    22 Nov 2011

    Timesaving Treadmill Workout (Just in Time for the Holidays!)

    This time of year more than ever, many of us are searching for ways to carve out a few extra minutes in each day. One way to do so? Condensing your workouts by ramping up the intensity so you can get the same sweat in less time. This week’s treadmill workout requires you to pick up the speed a bit more than past plans, but that means you’ll be done sooner—more time for shopping, schmoozing or snoozing, right? If you need a little extra talking into it, simply tell yourself that you just need to make it through five sprints.

    Please adjust the pace so that it’s a challenge for you, but at a speed where you don’t have to worry about flying off the back of the machine!

    Now that we squeezed in that speedy workout, I’m off to use that extra time to celebrate Thanksgiving with family and friends. Hope you’re all doing the same! I’ll be unplugging for a bit (meaning a posting hiatus), but will look forward to checking back in with you all after the holiday! By the way, one thing I’m thankful for? All of you!

    23 Aug 2011

    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?

    12 Apr 2011

    We all know the benefits of a well-balanced, square meal. So today, I have a workout that’s based on the quadrilateral! Grab a medium-heavy set of dumbbells, a jump rope if you have one and want to use it and a bit of open space and get ready to sweat and sculpt. The first two moves will also challenge your most important muscle: your heart!

    While performing the lateral raises, keep your core muscles tight and your belly button sucked in—this will help you avoid using momentum and tweaking your back while swaying. Try to keep your trunk still throughout the motion and let your shoulders do the work.

    Do your workout routines ever get, well, too routine? If so, how do you spice them up? 

    18 Dec 2010

    With little black dress season in full swing—happy holidays, by the way!—it’s a perfect time to remember to tighten and tone your sides! Plus, it’s never too early to keep your sights on warmer weather clothing seasons :)

    This workout focuses on fighting bra bulge and love handles by strengthening your lats and obliques. While you can’t really spot tone, you can challenge the underlying muscles and include cardio in your routine to let these strong parts shine through!

    You’ll need a pair of medium to heavy dumbbells and a stability ball, weight bench or chair. Try completing each move 10 to 12 times (with up to three sets if you have time!), and add this routine into your regular workout three times each week. 

    What are your favorite body areas to strength train (upper, lower body or core)?

    5 Oct 2010

    Had a rough day in the classroom, office or in front of the computer? No better way to let off a little stress than to sweat it out! And another reason to try these moves on a hectic day: They incorporate chops, which are almost as good as punches to knockout stress :)

    Grab a medicine ball or dumbbell for the side chop rotations—and for the rest all you need is a good pair of sneakers. But if you have a pair of weighted gloves, they would be perfect to wear during all three! Be sure to keep your knees in line with your toes (not jutting to the outside or in front of your toes) during the plies and lunges.

    So what has been stressing you out lately? Vent here. Better out than in, studies have found!

    13 Jul 2010

    It’s about time to pick up the pace a bit, don’t you think? After a week off from videos and several videos of strength-based moves in a row, let’s get our hearts pumping! (Maybe that will distract us from the slightly shaky video? It’s OK Mom ;) )

    Today we have four exercises that will give your leg—not to mention cardiac—muscles a workout. These plyometric moves are best with a step, but a stair can be an excellent stand-in for the lunges and you can do most of the squat moves simply on the floor. If you’re without a step, simply focus on the jumping motions and sinking low into the squat. For the straddle move, jump your legs from a standing position to a plie squat and back together if you’re performing this move on the floor.

    Do you prefer to strengthen your muscles with stationary weight-based exercises or more functional workouts?

    8 Jun 2010

    Last week we worked the upper portion of our legs…why not focus on the lower legs this week? The calves get tight from aerobic exercises such as running, jumping and step machines, but focusing on strengthening and stretching them can make many types of cardiovascular and strength exercises more comfortable.

    Calves likely get a good workout in high heels (if you are female), but toning them before donning a pair of stilettos may possibly ease post-wear soreness. Plus, males don’t get the “benefit” of a high heel workout :) 

    So grab a medium weight dumbbell or two (optional) and a step or stair. Then join me to carve out some strong calves!

    The lower legs are often overlooked in strength training regimens. What areas do you feel are most overlooked in your weight routine?

    1 Jun 2010

    Lunges are one of my top toning choices for the lower body. Whether they’re jumping, static, walking or even with plates, you feel the burn soon after you start the exercise! Love them or hate them, lunges are fabulous for toning your glutes, quadriceps, hamstrings, hip flexors and calves.

    Some people dread repeating the traditional lunge ad nauseum…so today I’m introducing three new ways to spice up your lunges! Grab a pair of medium-heavy dumbbells, a chair/step/weight bench and a large open space for these moves. Remember to keep your bent knee right above your heel when lowered in the lunge. To add an additional challenge to the one legged lunge, balance your back toe on a stability ball! 

    By the way, did anyone else notice the visual tricks that make it look like I have one leg during those balancing lunges? Crazy camera angles ;)

    What are the exercises that you love to hate (meaning, a move that is difficult, but you know is effective)? Mine: a squat with an overhead press. Those get me breathing and my muscles burning!

    11 May 2010

    When springtime rolls around, nature occasionally calls me to soak up the lovely weather by exercising outdoors. (Case in point: last week, I was sitting inside with the windows open after working out earlier in the day. I was struck with the feeling that I had to go on a bike path cycling ride which I hadn’t done in a year! So I hit the pedals for a marvelous 15 miler. What a great idea!)

    But besides walking, running and biking, what can you do al fresco? In this video, I share tips to incorporate strength and fun heart-pumping moves into your family trip to the park, neighborhood stroll or interval run/walk routine. All you need to complete this workout is a bench or staircase and a bit of open space. 

    Plus, moving around outside for just five minutes can boost self esteem and mood in all kinds of people!

    What are your favorite ways to work up a sweat outside?