Healthful Bites

    11 Oct 2011

    The “Why Didn’t I Think of That?” Treadmill Workout

    The title refers to what your fellow gym-goers will be saying when they see you completing this unique, fun routine! Alternating side shuffles with walking intervals is a fantastic way to bust boredom and target your leg muscles from different angles. We all spend so much time moving on a forward plane that we sometimes forget to go side-to-side—like back in grade school when we would gallop! Plus, shaking up your routine may be just what you’re looking for if you’re struggling with a plateau.

    This description is based on a treadmill workout, but you can also try this outdoors. (Note: Alter the speed and interval length to suit your fitness level.)

    You may get a few extra looks, but it’s well worth it! What’s the strangest workout you’ve seen someone do at the gym? Have you ever stolen those ideas after the fact?

    29 Mar 2011

    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? :)

    24 Jan 2011

    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!

    18 Jan 2011

    We’ll keep it short and sweet with today’s post and let the moves do the talking!

    Grab one medium-weight dumbbell, a chair (or something sturdy to lean on) and a little free space for these three exercises that will strengthen your legs, glutes and calves. They’re fun new spins on the classic lunges and calf raises that will bring variety to your lower body toning routine. Special focus: Inner and outer thighs. Who doesn’t want to challenge them?

    Begin with 12 repetitions of each exercise per leg, and increase the weight you’re holding (or add some, in the case of the side lunge) to add intensity!

    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?

    16 Mar 2010

    For the next edition of Lower Body Burn (try part 1 here!), grab a set of ankle weights if you have them. If not, feel free to give the moves a shot with no equipment—you’ll still feel the burn :) Target your hips, glutes, quads and hamstrings with these fantastic moves done on all fours!

    This video is a bit longer, but completely worth it for a toned lower half. It’s important to keep your core tight and braced to protect your lower back and ensure good form.

    So hit the floor and get ready to challenge your large muscle groups!

    9 Mar 2010

    Introducing Lower Body Burn, Part 1!

    One of my YouTube video viewers requested more lower body strength moves, so I decided to create a month-long series dedicated to just that—the legs and glutes. It’s like a lower body strength DVD for free! Hey Acacia, Lionsgate, Anchor Bay…I’m free if you’re looking for new fitness DVD hosts ;)

    Let’s get to work on the first segment! Grab a stability ball or a chair/step/bench and get ready to tackle week one’s Lower Body Burn moves. If you don’t have a stability ball, try using a towel on a hard floor or a couple paper plates on a carpeted floor during the roll-in move.

    Try these exercises out and don’t forget to come back next week for the next edition with added resistance!