Healthful Bites

Too often, we—or at least I— focus on cranking out reps, working hard and getting the job done during exercise. So to add a little more fun in to process, try these three rolling-based moves. A couple even give a nod to egg rolls (the gym class kind, not the Chinese food!).

For this well-balanced routine, you’ll just need a stability ball and a bit of open space… And the ability to ignore whatever craziness is going on with my hair in this video :)

What was your favorite elementary school gym class activity? How do you make your workouts fun these days?

PS: How about them Packers? No better excuse to hit the treadmill for some incline walking than an apartment with no TV and a big game on :) (That was my cagey plan yesterday so that I wouldn’t miss the game.) Hopefully the Packers will roll (*groan*) on through the Steelers in a couple of weeks!

Who doesn’t want a more toned core? I know that I’m always looking for new ways to challenge my abs to shake up my routine and keep ‘em guessing. To fill that bill, today I have a video that builds on one move and makes it progressively more challenging. Keep moving fluidly through the exercises to work your core in a whole new way!

As I say in the video, try to stick with each mini-routine until you can’t complete any more reps—working your muscles to failure every so often surely brings the burn. Plus, you can track how many reps/how long you go this time, and try to beat it the next time you try!

For one last ab attack (in the best way!) add on a one-minute plank hold to each of your workouts this week, and I’ll do the same. Then come back and report how that feels for you! :)

Anyone who works out with me knows that I adore a good plank! Heck, I do them so often, it’s a surprise I’m not stuck in the position :) For past Healthful Bites evidence, see: here (a classic), here (more fun) and here (cardio!)

So today, I’ve added even more variations to our plank repertoire. One is straight strength, another is Pilates-reminiscent and the last is yoga-based. And besides the variety in style, this series of exercises challenges your body from all angles, since you perform a reverse, prone and side plank. Give them a shot!

If you’ve been hanging around Healthful Bites for a while, you know that I adore planks. An effective, crunchless core move? Sign me up. So today I have three new exercises that are spinoffs on the traditional plank. 

If you’re interested in tacking on more of a cardio challenge to the plank walk-outs, add a jump once you return to standing. (Ready to kick it up another notch? Do the jump while reaching your arms to the sky!)

During the elbow-to-knee planks, try to keep your body in a straight diagonal line from your shoulders to your heels. After examining the video, it looks like I need to focus a little more on keeping my rear in line! And during all of the moves, be sure to keep your ab and back muscles engaged throughout the range of motion to keep your lower back in control.

What is your go-to core strengthener?

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!

Last week, we aimed the spotlight on the lower body with the help of Bosu. Today, I’ll use the same piece of equipment to share some of my favorite moves to tone your core and upper body. Focus on keeping your ab and back muscles tight throughout all of these exerciss—that will help make balance and full range of motion easier (at least a bit). And to mix it up, you can complete all of these moves with the flat side on the floor or the round side. It’s up to you! (And if a Bosu is not conveniently available, you can even do these on the floor.)

I have plenty more moves where those came from! Would you like to see more Bosu exercises in the future, or stick with more traditional strength options?

Join me in my new gym today with a new piece of equipment! You’ve probably seen the Bosu (both sides utilized) around the gym or on shows like The Biggest Loser. Have you tried it out yourself yet?

It’s a fantastic tool for both strength training and cardio. Back in school, I took a cardio class based on knee-ups, hopping and kickboxing-style moves on the Bosu. Today, we’re employing the tool in our lower body toning exercises. A lunge, squat or well, pretty much any strength move, racks up added benefits when performed on the Bosu because the core has to stabilize your body while you work through the range of motion. Bonus!

Spy around your gym for a Bosu next time you’re there. No need to be intimidated! Of course you can perform all of these moves simply on the floor or substitute a balance disk or similar item in your own home.

Is there a wacky fitness item you’d love to try but have been afraid to?

Today’s video is proof that you can boost your balance and tone your legs without any fancy equipment! The plan: build off the yoga tree pose and add in a riff on the quadricep extension. Try to hold tree pose for 30 seconds to one minute, then flow into the toe grab/kick move. Complete about 10 to 12 reps, and quickly follow up with about 15 tiny pulses. Your core will be working overtime to stabilize you during the exercises, and your legs should feel the burn after the pulses! Bonus: your shoulders may even feel it a bit after holding arms vertically in tree pose. A total body toner!

Do you prefer to keep different exercise styles (yoga, Pilates, kickboxing, dance, strength, etc.) separate, or mix it up by tossing them together blender-style?