Healthful Bites

Jump up out of a rut or spice up your traditional workout with this new concept I am launching today on Healthful Bites: Mashup Moves! Simply assign a different exercise to each song sampled in the mashup, and you will keep your body guessing, your mind working and you will have a great time. :)

To begin, I’m displaying the concept with one of the more diverse mashup songs I know of. This way you can see how fun this can be when the exercises constantly keep you on your toes! Another reason this song is great to start with: you can all download the entire album free by clicking here.

So here’s the plan: I have music playing in the background for most of the video. Follow along with me—no equipment is required—and you’ll get your heart pumping in three minutes! I recommend adding this in during a walk, after a workout DVD, or between sets of weight lifting exercises. If you are brave enough, add this song to your iPod playlist and insert this as an interval during a treadmill workout. Simply step to the side of your machine or into an open space and whip out your hot moves. I dare you! (You know I have no shame and would be right there with you if I was on the next machine).

Here’s the key, listed in the order that the songs are introduced in the mashup “Circus of Heartbreakin’ Divas” by Titus Jones.

• “Diva” by Beyonce: jumping jacks
• “Starstrukk” by 3Oh!3 (ft. Katy Perry): jumping lunges
• “Circus” by Britney Spears: knee repeats (four per leg, then switch legs)
• “Heartbreaker” by Pat Benatar: high knees
• “Keeps Getting Better” by Christina Aguilera: front kicks
• “Paper Airplanes” by M.I.A.: air jump rope

Lace up your shoes, stand up and hit play. Join in the Mashup Moves fun! 

(Then please leave your feedback in the comments. What do you think of the new concept? Would you like to see more similar videos in the future or should I stick with the traditional format?)

Back in November, I introduced some of my favorite plyometrics moves that you can include in your workout. Today, I have three more exercises that require no equipment, but get your heart pumping and your muscles (legs especially!) burning. A few tips: make sure that your knees don’t go past your toes during the plyo plies or the lunge and kicks. Feel free to do straight tuck jumps, rather than inserting small bounces in between, if you’re up for the challenge! You can also switch it up by bringing your heels to your glutes rather than your knees to your chest if you prefer.

Get ready to move vertically and horizontally to sculpt, tone and sweat :)

And now it’s time for the moment I know you’ve all been waiting for: the winner of the Thriv NP shirt! Thank you so much to all who entered. You had some great and hilarious comments!! After including the amount of entrants in a Random.org drawing (a number was assigned to each based on the order of entry), the winning number is: 10. Congratulations are in order for SimplifiedSaving (AKA @LisaAboutLife)! I’ll be in touch to gather your address and desired shirt size to pass along to the Thriv team! For those who weren’t selected this time, please stick around Healthful Bites—I’ll have more giveaways soon! You can also sign up for the Thriv1st newsletter for a chance to get free gear as well.   

You can actually get a great workout without standing up. I know, this sounds like a bad infomercial claim, but don’t be confused: you will be working and you will sweat! 

This video shows you four different exercises on your hands and toes. After getting your heart pumping, you’ll work your shoulders and entire upper body, tone your glutes and outer thighs and finish off with some oblique moves. Don’t forget: holding this plank pose will strengthen your transverse ab muscles and back the entire time! Try to keep your body in a straight line (tush not sagging or raised in a mountain pose). I’ll work on improving that next time myself!

Does a workout that takes you off your feet—at least somewhat, such as yoga, Pilates or floor work—seem more or less appealing to you than standing exercise?

Let’s call this the “Next Level Circuit” since we’re taking the circuit concept we’ve had fun with before to elevated areas with a step bench! After about five minutes of warming up, try these cardio, strength and core moves and finish off with a five minute cooldown. Complete this routine in addition to your regular workout once or twice each week (or in place of a regular workout, if you repeat the exercises several times to get sweating)!

Focus on keeping your weight in your heels during the side squats—act as if you’re sitting in an invisible chair so that you keep your glutes back and knees in line with your toes when in the “seated” position. Get ready to feel the burn, especially in the lower body. You should be breathing pretty good during this circuit…but only work at a level that feels appropriate for you. Aim for a seven or eight on a one (sleeping) to 10 (gasping) exertion scale. And most importantly, have fun!

As I mentioned in the video, I’m a huge step aerobics fan: a true child of the ’80s ;) Do you have any favorite workout class/DVD genres?

Let’s face it, some days we just can’t make it to the gym or through a full at-home workout. You aren’t resigned to sitting all day, however…and I explain how you can keep moving with the help of a stairwell!

(Image from Fitness Spotlight)

Skipping the escalator on the way to the gym is a good start ;)

So take a look at some ideas I have for quick tips to help you get fit with the help of a few stairs—no other equipment required!

Do you ever need a midday break from your desk? If so, how do you get a bit of activity in?

(Edited to add: As you can tell, I have absolutely no ups. I’m working on that, and so can you with these step moves!)

With the new Biggest Loser season launching last week, Jillian Michaels is all over the news lately. She’s on the cover of the most recent LHJ, has a new Biggest Loser DVD and is hitting up the talk show circuit as often as she lets her contestants have it during their last chance workouts.

But Miss Michaels is nothing new online; she has been a web sensation for quite a while with her hit workout DVD the 30 Day Shred. Several bloggers and tweeters have taken Jillian’s challenge, completing level one for ten days, level two for the following ten days and level three for the final ten—for a total 30 day plan. Jillian promises that this program will leave your body “shredded” (AKA ripped and toned).

Of course, buying the DVD and giving the program a shot yourself is a great idea. But if you want an at-home, no equipment required, shortcut version of a shred workout, try my segment above!

Warmup with 3 minutes of light cardio such as jumping jacks, jogging in place or air jumping rope, then complete the circuit above three times. Try to brace your core tightly throughout the moves and keep your knee in line with your toes for the lunges. Finish off with some static stretching for a full, well-balanced workout!

(Thank goodness workout moves can’t be copyrighted: shout out to Cathe Friedrich for some inspiration on this post as well!)

“Plyometrics: a type of exercise using explosive movements to develop muscular power, especially bounding, hopping or jumping” (dictionary.com)

I’ve been a fan of plyometric exercises for quite some time: they add amazing intensity to a workout, plus it’s a fun way to switch up a usual gym routine. I was reminded of the fun of plyometrics this weekend, when I did my first plyometric leg workout in the Cathe Friedrich STS system. In this DVD, we completed one dynamic, weighted strength exercise with weights, rested for 30 seconds, performed a plyometric exercise for 30 seconds and rested for another half-minute before repeating the same concept with different exercises for 45 minutes. It was a great challenge and a fun way to test my limits! (Click here for some great plyometric-related tips).

Grab some open space and bring your endurance for these moves. I wouldn’t plan on doing plyometrics more than once or twice each week to avoid overtaxing your joints and muscles.

Are you a fan of jumping moves or do you prefer low-impact?