Healthful Bites

29 Jun 2010

There’s no better lightweight strength tool than the resistance band. As we’ve discussed in the past, the multipurpose rubber band-like tool is a fantastic way to challenge your muscles in a different way than the usual weight routine.

Today, we’re trying some upper body toners with the band so that you’ll feel confident rocking that tank top all summer long! These three moves focus on your shoulders and triceps. Since the muscles working during this strength routine are relatively small, it may be wise to insert these exercises between quick cardio bursts. Doing so will create an interval workout that challenges your heart and your muscles (while burning calories)!

When weight lifting many muscle groups in the same workout, it’s best to challenge your large muscle groups first. So try this program near the end of your sweat session.

Knock out one minute of high knees, then try the bow and arrow.
Do one minute of butt kicks and follow up with the triceps kickback.
Finish off with one minute of butt kicks and the behind the back pull.

Perform this quick routing with about 12-15 reps of each strength exercise, then repeat the series three times. Add this plan to your normal workout two to three times each week for tighter arms and shoulders!

Do you or does your gym own a resistance band? If so, what is your favorite way to utilize the gadget?

2 Mar 2010

Biceps and bloopers! That’s what you’re in for with today’s video :) The good news: I try to squeeze in a new, difficult move in this clip. The bad news: the resistance band I had nearby was actually too “resistant” for me to use during that move, so I do not succeed. View for yourself to see the humorous results!

One of the fantastic things about biceps exercises is that you can usually see the muscle working with your own two eyes. Glance down during a rep or two to see your “guns” in the front of your upper arms contracting (and working)! Concentrating on the body parts being challenged during strength training, instead of just going through the motions, helps you get the most out of each move.

To try these great upper arm toners, you’ll need a mid-weight set of dumbbells and/or a resistance band, as well as a seat or stability ball.

So I had yet to do a biceps video until today—what other body parts or exercises am I forgetting that you would like to see?

In other workout video news, I had my first guest post ever published on Diets In Review.com this Sunday! To learn more about medicine balls and see three of my choice total body medicine ball moves, click here!

10 Nov 2009

I can’t resist a good strength workout these days and hopefully you won’t be able to resist these great resistance band moves! A giant rubberband-like tool, resistance bands are a wonderful addition to your usual workout routine since they work your muscles in a different way than weights.

You can try the moves I suggest or some of these fantastic exercises from Fitness magazine! It’s also fun to combine your weight and band work for an additional challenge (try looping a band around one foot and placing the ends in your hands and around a dumbbell, one end and one weight in each hand. Do a bicep curl with the resistance of the bands and the weights—it’s really tough!)

Sidenote: No matter how much it may sound like it, I don’t own stock in any resistance band companies! The selling mode must just be what happens when I get in front of a camera and talk about something I enjoy. Maybe I should make an infomercial demo reel? ;)

Have you tried bands in your workout? If so, what do you think of them and what are your favorite moves?

22 Sep 2009

Thigh It!

Want to tighten and tone your hips and thighs? Who doesn’t?!? All you need to try this fun move is a light to medium resistance band.

Tie the band around your ankles with the knot near one end of the band (picture 1) so you can pull up and grab the other end while standing. Keep the circled band around your ankles/lower calves (picture 2) while you take four wide side steps (picture 3) one direction (right) then four wide side steps back to where you began (left). This is one rep—try for six.

Next (without taking a break if you can), lower your butt down into a semi-squat position (picture 4) and repeat the moves taking four wide steps to the right while in the squat (picture 5) and four wide steps back to the left. Try for six of these reps too.

Then take a nice stretch because you deserve it!

Did you try this move? What do you think?

(One of these days I’m going to be lucky enough to find someone to model these moves for me! :) )

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