What are the latest and greatest health-related products? How can I spice up my ho-hum workout? Are the new nutritious food products and health-focused restaurants worth my money? If you're asking any of these questions you've found the right spot!Note: While I'm a journalist with a Bachelor's degree in kinesiology and am a Certified Health Education Specialist, I don't replace the guidance/counseling that comes from a good chat with your doctor or dietitian. For more information, feel free to contact me at karlaswalsh@gmail.com!
Healthful Bites
With race day less than one week away, thoughts turn to recovery and preparation. Hopefully, the training that I’ve been able to fit in with my injury-altered schedule has been enough to cross the finish line on Sunday! No matter how much running, cross training and strength training I’ve been able to finish, beating myself to the ground this week won’t help me finish any faster. :)
So this week, I have a few short runs on the agenda and am aiming to get plenty of sleep, eat nutritious meals and kick the last bit of this cold I’ve been fighting. Also on part of the game plan? Stretching!
I’ll be the first to admit that early on during this half-marathon project, I would pat myself on the back for finishing my run and rush off to the shower. Quickly (and stiffly), I was reminded why stretching is so important. From that day on, I vowed to pop in a workout DVD to follow the cooldown/stretch segment or at least complete these stretches (holding for about 30 seconds per stretch or side) after each workout.
- Pigeon
- Hip Flexor Stretch
- Leaning Quadriceps Stretch
- Lying Hamstring with Ankle Circles and Trunk Twist
- Figure 4
- Downward Dog and Three-Legged Dog
- Child’s Pose with Angled Reach
This routine, along with some post-run dates with The Stick, really helped decrease next-day tightness…which likely helped consecutive runs go more successfully. It’s worth it to invest 10 minutes to feel better later!
I’ll be back on Friday to talk half-marathon gear and final pre-race reflections. Who wants to help me pick an outfit? :)
Quote to consider this week:
“Success is the result of perfection, hard work, learning from failure, loyalty and persistence.” — Colin Powell
Do you find it hard to invest the time, after already squeezing in a workout, to stretch properly? What are your favorite cooldown moves?
Do you remember all the hubbub about Pippa Middleton’s behind after the royal wedding? The much talked about body part currently has nearly a quarter million “likes” on Facebook and has become one of the most requested “butt models” in recent months, plastic surgeons say. But I think that anyone can have an awesome bum, especially if they include consistent cardio and some targeted toners in their exercise regimen.
Pippa loves Pilates, but there’s more than one way to sculpt a tight tush. Grab a resistance band and a step bench and join me for today’s workout! It includes three lower body exercises—two of which will also get your heart pumping for a bit of a cardio challenge too. Try them as a circuit, repeating each exercise again once or twice more, after you get comfortable.
It’s great to use fit celebrities and friends as motivation, but I know you have a feature that you wouldn’t trade with anyone else! What is that trait?
Who doesn’t desire a tighter back side—especially around swimsuit season? Today I have three moves that are spin-offs of the basic squat, which is a surefire tush toner.
The first exercise incorporates balance while dynamically stretching and is a great warm-up move before any cardio or strength routine. And the following two offer additional sculpting powers due to time-saving compound movements (expect to feel it in your triceps, shoulders and outer thighs)! Grab just one medium-weight dumbbell or a medicine ball and a bit of open space, and get ready to boost your buns :)
Do you prefer to focus on one muscle group at once or work several simultaneously?
There are some times—in fact many times—in which you’re without a pair of dumbbells, but still want or need to get in a strength session. That’s exactly why I’m sharing these three butt-blasting moves today! And don’t you worry, toning your booty can come in more forms than the simple (yet super-effective) squat.
Simply find a bit of free space, a stair or small step and bring your balance. You’ll need it for the first exercise! And get ready to work your core while we’re at it. Might as well multitask, right?
This workout is ideal for when you’re traveling too—like I was this past weekend for Fitbloggin (haha, have to love that transition there :) ). But what an amazing event! I met dozens of new pals, heard amazing stories of success and overcoming hardships and was even serenaded for my birthday (thanks, Jenn!). I also hit the stage with some wonderful ladies to discuss taking your blogging skills from a hobby to a career. If you’re interested in learning more, you can read the live blog of the panel here!
Along the Fitbloggin line, what healthy living blog are you a dedicated reader of at the moment and why? Give your pals a shout-out!
I often focus on a particular body part or piece of equipment, but for the next few videos, we’re trying something new by going shapely. Today, I’m sharing three moves that are circular. Grab a light- or medium-weight pair of dumbbells and get ready to stretch, tone your core and shoulders and strengthen your lower body. Keep those dumbbells in hand for the lunges when you’re feeling strong, and pick a heavier pair when these get too easy.
Talk about a well-rounded workout :) (Permission granted to tease my puns at any time!)
Now that we stretched out those hips, let’s strengthen them! Today I have four exercises that challenge the hips, thighs, glutes and even involve a little oblique action. You don’t even need any equipment! Just lace up your shoes and join in the lower body toning fun.
By the way, the dance-based move is an attitude not an arabesque. Oops! (Told you it was a while since ballet class! The closest I’ve been lately is several barre DVDs.)
Do you prefer graceful toning methods, like dance moves, or more athletic exercises, like the curtsy lunge?
P.S.: Don’t forget to enter the giveaway by Friday for a chance to win six workout DVDs, a fancy jar of P.B. and an extra surprise or two!
Today’s video is pretty self-explanatory and highlights my favorite hip flexor stretches. These three feel divine after too much desk work or post-workout soreness! [Changing gears…]
Can you believe this is the 200th post on Healthful Bites? Well it is! To honor the occasion—and thank you all for being awesome readers and sticking with me with my sporadic posts—I’m hosting a giveaway. The winner will receive a fun six-pack of workout DVDs! There are two ways to enter:
- Tweet me @karla522 about what you want to see on Healthful Bites in the future.
- Leave a comment on this post sharing your favorite book or a book that has changed your life in some way. These comments may come into play in an upcoming post!
You’re more than welcome to enter both ways if you like. To give you plenty of time to enter, the winner will be selected at 6 p.m. next Friday, March 11 and will be announced that weekend. Good luck to all and, as always, thank you for reading! :)
Whether you’re an apple or a pear (or neither) these three exercises for your hips and thighs will be a great addition to your routine. Simply grab a mat if you’re on a hard surface and a stability ball, and get ready to feel the burn! If you’re looking for an even greater challenge, strap on a set of ankle weights—as long as you can keep good form.
Did you know that strengthening your hips can help alleviate knee pain? So these moves will not only tone your muscles, but may also decrease cardio-sabataging (and overall ouchy) joint soreness. Neat!
Do you ever suffer from knee pain? Have you found any way to ease this ailment?
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!
