exercise

Workout Wednesday: Sweat Every Day 10 Minute Workout

We’ve all had those days or even weeks where life gets so hectic that we simply don’t have the time to exercise. We get so consumed in our work, school, chores and social life that we sacrifice our hard work, dedication, and health. But just because you can’t squeeze in an hour workout class doesn’t mean you have to opt out of working out completely.

Just think a short workout is better than no workout.

I am totally guilty of this. I would tell myself “you don’t have time to work out for an hour and a half, you won’t get a good workout in.” But I ended up paying for that in the long run. Trust me setting aside 10 minutes can really make a difference.

If you have time to listen to your three favorite songs then you have time to complete this workout. If this means waking up 10 minutes earlier for going to bed 10 minutes later, either way you’ll end up feeling better. Trust me.

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Keep your head held high, listen to your body, and sweat every day.

Workout Wednesday: With Mother Nature

It’s Wednesday and we are finally half way through the week. The weather lately has been bea-u-ti-ful, but then again it’s California so we are pretty much spoiled. So why not enjoy the sunshine by working out with good old mother nature.

Lately, Kenny and I have been on a hiking frenzy. We seem to not be getting enough of the sweet outdoors. So I am going do this Workout Wednesday a little differently. Instead of providing an actual routine, how about some tips instead? Because you know what they say, hiking is good for the mind, body, and booty….and by they I mean me.

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And isn’t it rewarding to see this after pushing yourself instead of a sweaty old guy at the gym?

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Hiking Tips 101:

1. Don’t go alone: Pretty self-explanatory especially if you are going somewhere that you have never been before. Just use common sense and always go with someone, please. It can be used as a social outing too but be sure to always grab your workout buddy.

2. Know the area and trail: Most nature trails have maps at the beginning of the trail that tell you the distance, plant life and animal life. Don’t be worried about looking like a snooty tourist. Make sure you read these signs to know what you are getting yourself into. You may not realize a trail is 3 miles long one way. So reading and preparing yourself for your own pace is a must for prepping for a hike.

3. Stay hydrated: A person who spends hours at the gym cranking out a strenuous workout may only need one bottle of water, but when taking your workout outside doubling your water intake is extremely necessary. Even if the hike is not as long or intense as a workout at the gym, still consider that you will be in the sun which can be more draining than an extra mile on a treadmill in an air-conditioned room. You could never pack too much water and maybe even keep an extra bottle in your car for after your hike.

4. Know your plants: Unless you are an extreme outdoorsman or woman who can hang with Bear Grylls, be sure to always stay on the designated path. Venturing off the trails can put you in the same situation as the two CSUF students who were lost and luckily found 4 days after they had gone off trail. Plus you can run into very undesirable plants like poison oak. Kenny and his friends brushed though this plant and he never wishes this rash on anyone. It was pretty bad. Stay away from poison oak:

5. Ways to challenge yourself: If you need to make a hike or walk more challenging, hold two water bottles in your hands and pump your arms up and down as you walk. Yeah, you’ll look like an old lady doing aerobics but you will tone your arms at the same time. Also, using phone apps such as Lorna Jane can help you track your pace and distance. Try upping the pace each hike or even running the last quarter-mile of the hike.

I hope these tips are helpful for your next outdoor excursion. Remember to listen to your body and keep your head held high.

Workout Wednesday: 10 Minute Living-Room Cardio

It’s January, so that means everyone is feeling ambitious and heading to the gym to fulfill their New Years Resolutions. So once 5:00 pm rolls around you’ll be lucky to get into your favorite workout class or even few minutes on that broken workout machine. Then you’ll get frustrated, be tempted to throw in the towel and say “screw this I’m going home.” The next day rolls around and you dread going back to the smelly gym that you just opt to have a “rest day”. Before you know it a few days go by and your extra holiday love is back.

I am totally guilty of doing this, but don’t want to let the hustle and bustle of the crowded gym stop me from staying on track. The crowds will slowly disappear by March anyways. But in the mean time, why not squeeze in a little workout you can do in the comfort of your own home. No distracting ballerina man doing pirouettes between weight lifting machines.  Yes, this really happens at the gym I go to.

10 Minute Living-Room Cardio Workout:

00:00 – 00:30 – Run in place

00:30 – 01:00 – High Knees

01:00 – 02:00 – Jumping Jacks

02:00 – 03:00 – Burpees

  • Begin in a standing position
  • Squat down to the floor, bending your knees and placing your hands on the floor
  • Jump your feet back into a plank position
  • Jump back into the squat position and stand up. That’s one burpee

03:00 – 03:30 – Frog Jumps

03:30 – 04:30 – Step Hops

  • Stand facing stairs or a steady platform your can step up on, place your right foot on the step.
  • Jump up, bringing your left knee to your chest and extending your arms above your head. Keep your back straight.
  • Step down into the starting position, both feet off the step. Continue alternating the left and right leg.

04:30 – 05:30 – Army Crawls

05:30 – 06:30 – Rest!

06:30 – 07:00 – Jump Lunges

  • Lunge the right foot back
  • Jump, switching legs in the air so that you land with the right foot forward in a lunge.
  • Alternate to right and left leg lunges. Keep your knees soft and land softly.

07:00 – 08:00 – High Knees

08:00 – 09:00 – Jumping Jacks

09:00 – 10:00 – Jog in place

Only ten minutes, and your heart rate will be up and you’ll be burning some calories. Keep in mind to always listen to your body.

Let’s be strong, happy and healthy this new year. Keep your head held high.

Workout Wednesday: All I Want for Christmas Are Some Rock Hard Abs

….now I know this won’t happen by Christmas but a girl can dream. As I dramatically explained yesterday how the holiday stress is getting to me and there seems not to be enough time in the day, I am forcing myself to not let my health and physical activity be jeopardized for my procrastination. That’s way easier said than done.

I know this time of year is the hardest time to stay focused on exercising and eating right but I figure as long as I do something to get my heart rate up each day, even if it is just for 5 minutes, that’s better than nothing at all, right? So while we are in the kitchen waiting for all the cookies and dessert to bake, why not drop down and do some sits up or pushups right there in the kitchen? That’s at least 15 minutes of free time. Or do one exercise in between each present you wrap. I am determined to make time during the hustle and bustle.

Lately I have been taking a PiYo class with a friend every week and I am absolutely in love with it. I would highly recommend trying this class out at your local gym. It focuses on balance, flexibility, and strength. Some of abs workouts described below are taken from this class.

Army Crawls and Mountain Climbers

Tip: Try to always keep your butt down and back straight

  • Begin in the plank position. Booty down!
  • Bring your right knee to your right elbow. Then back to the plank position.
  • Bring your left knee to you left elbow. Continue alternating same knee to same elbow keeping your back straight. Do 4 reps.
  • Still in the plank position, bring your right knee in between your arms as close to your chest as possible.
  • Then alternate bringing your left knee in between your arms and to your chest. Do 4 reps.
  • Next, remaining in the plank position cross your right knee to your left elbow. Return to the plank
  • Then alternate crossing your left knee to your right elbow. Do 4 reps.
  • Do this entire sequence all together. Rest and repeat all three exercise continuously 3 more times.
  • Make it harder: when doing the last movement of crossing your knee to the opposite elbow, do a triceps push up as you bring your knee to your elbow.

Side Plank Twist

Tip: Squeeze your butt throughout the entire workout

  • Begin in the side plank position by laying on your right side, elbow on the floor in line with your shoulder. Stack your feet on top of each other facing out. Hips should be in line.
  • Squeeze butt and hips lifting your hips off the ground, forming a diagonal line from your shoulder to your feet. Lift left arm up above your shoulder
  • Bring your left arm underneath your body while rotating your body towards the floor.
  • Rotate back out lifting arm over your shoulder to the starting position. Repeat 5 to 10 times keeping abs and butt tight.
  • Try 3 sets.

Reverse Crunches

  • Lay on your back, hands behind your ears and elbows out in a starting sit-up position.
  • Bring your knees up so they are directly above your hips
  • As you crunch up bringing your shoulder blades off the ground, bring your knees towards your head.
  • Relax down to the starting position, still keeping your up and above your hips.
  • Repeat the crunch 10 to 15 times. Rest and try 3 more sets of 10 or 15 crunches.
  • Make it harder: Hold medicine ball under your knees, squeezing it in place as you bring your knees to you for each crunch.

I hope you find these ab workouts as useful as I do. We are already half way through the week, so let’s keep calm, focused, and our heads held high.