The Fab 15 total body workout

I did this workout on Sunday. And it was great!

It was quick (I only did it once haha) but really effective. 

All you need are some dumbbells or if you don't have those... try soup cans!

Just Go

"I don't have time to exercise"

A recent survey by participACTION shows that the reason most Canadians say they don't exercise is because they Don't Have Time.  

Yet 90% have time have time for facebook and other personal activities during their workday.

Only 1 in 5 Canadians find time in the day for physical activity.

And "find the time" is the key phrase here.

Instead of thinking about it as "I don't have time" reword it to 

"I don't exercise because my health is not a priority".....

 hopefully that doesn't sit well with you and it will help motivate you to change.

You need 150 minutes of physical activity a week for health and fitness benefits

And did you know that you can break that 150 minutes into 10 minute burst of activity?!

If you have time for facebook or a coffee break.... You have time to exercise.

if you don't think you do, its because its not a priority. 

Tone it up Bikini Body pyramid

This looks pretty tough but I am going to give it a go this week!

Do it with me!

Tone it up Arm Pyramid

I did this arm pyramid yesterday and it was tough but my arms weren't too tired afterwards

I am going to do it twice tomorrow!

"Lower half blast"

Add these exercises into 1-2 days of strength to target your legs and glutes.
Try 2-3 sets of 20 for move, on each leg.

Single Leg Lifts

Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.

Clam Shell

Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position.

Hip Raises

Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That's one rep.

Cross Body Mountain Climbers

Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start.

source: womenshealthmag.com 

Move of the Day

Dead Lift to High Pull

targets: Shoulders, Chest, Upper back, Hamstrings and Glutes

Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent. Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it's almost parallel to the floor. 

Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms. 

Return to the starting position. 

That's one rep. Do 15. 

Its a fairly simple exercise but very effective.

Add it to your workout today, or try and do one set during each commercial break during your favourite show tonight.

5 reasons to go Skating

1. Skating uses a lot of small stabilizer muscles that sometimes don't get activated with other activities

2. It also tones big muscle groups like your quads, hamstrings, hip flexors, and core

3. It is good cross training and can help in other activities such as running and yoga

4. For a 155lbs woman it can burn between 380-630 calories an hour

5. Its fun! 

Bonus: If you can skate outside in the winter you get the added benefit of exercise outdoors including a positive influence on your mood and stress levels!

[more ideas for activities outside here]

Learn more about skating HERE including: safety tips, and getting the proper fit

One Song Workouts

Try a couple today!

Im going to do it!

5-4-3-2-1 Workout

A workout you can do anytime and almost anywhere.

Get Moving

7 Days to Skinnies Day 2

Yesterday was the first day of the plan
and I did about halfway good..


So today, Sunday Jan 8 - I would like to do better but I have a dinner date...
Anyway, here is what I did do/eat

9:00AM - Oatmeal with sliced banana, glass of milk,
12:00PM - gym: 5min step machine, 15min bike = 20min cardio, leg and ab strength
2:00PM - Pita and 1/2C grapes 2 cups of water

6:00PM - OOPS cheating already - I have a sushi date :)


All in all I think I did pretty good.  What did you do today?

New Years Goals

Are you setting any health or fitness related New Years Resolutions??

Heres a few tips to ensure you succeed!!

Set reasonable goals...

To lose 1lbs a week is a reasonable amount, 7lbs a week isn't..

Goals should be specific, have numbers, times, and strategies included.

i.e.

my goal is to do 20 minutes of cardio 5 days a week.

Write your goal down - and put it somewhere you will see it every day: On the fridge, on your mirror ect..

Share it with someone (post it in comments!!) - that way you are held accountable

Don't be too hard on yourself!!

And make sure to reward yourself

-rewards can be done at certain milestones and when you reach your goal.

Don't give up.

Good luck and take a minute to read this..

 If you’ve lost one pound. If you’ve lost a hundred pounds. If you’ve kicked your junk-food habit. If you’ve eaten a vegetable today. If you walked a block today. If you ran a mile. If you put down a glass of Coke. If you drank five glasses of water. If you’ve cut 1000 calories or if you’ve cut 100, take a second to marvel at how far you’ve come and how far you’re able to go.

30 minute work out

After the holidays it can be hard to be motivated to get back to the routine of eating normally and exercising.

Follow this link to Tone It Up for a 30 minute workout to jump start your exercise routine!

CLICK HERE TO SEE IT

Here is preview of some of the exercises

GOOD LUCK!!

Don't Listen to Her

15 minute full Body

Real Simple has a 15 minute full body Exercise Ball workout.


Do it.

You have a spare 15 minutes, I know you do - you're surfing the internet!

CLICK HERE
Click the link to find out how many reps, sets or how long to hold each move.
Let me know what you think!

Girl's Got Legs

Did you ever notice that Carrie Underwood has killer legs??

Well besides eating a very strict vegetarian diet, eating 1500 calories a day

and Doing cardio such as running and kickboxing 3 times a week...

Here are some of the very same leg exercises she does.

Back Lunges with a Bicep Curl
From a standing position, step backwards into a deep lunge, then come back into a standing position, while also doing a bicep curl with free weights. Do 15 for each leg for two or three sets.

Front Lunges with a Torso Twist
Holding a medicine ball in front on you, step forward into a front lunge, then twist sideways in the direction of the lunge (if you lunge with your right leg, twist towards the right). Do 15 for each leg for two or three sets.

Jump Squats
From the squat position, jump into the air as high as you can, landing back into the squat position. Repeat for 20-25 reps.

Prone Bridge on a stability ball
As you’re lying face down, place your bent elbows on the stability ball with your body completely straight behind you, belly down, feet on the floor, balanced on your toes. Once balanced, hold the position for as long as you can. Build up your reps as you get stronger.

[source]

10-10-10 arm circuit

I found this on the website ittybitsofbalance.com

I love this site - she combines workouts with meal ideas.

here is the 10-10-10 arm circuit

10-10-10 Arm Circuit Workout

Duration: 25-30 minutes

Warm Up:

• 5 Minutes: Easy treadmill walk: Incline 3, Speed 3

Part 1:

• 1 Min: Sprint: Incline 1, Speed 6.5
• First 10-10-10 Series
  • 10 Standing Dumbbell bicep curls
  • 10 Standing Dumbbell overhead tricep extension
  • 10 Forward Lateral Raises (per arm)
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat the  first 10-10-10 series*
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat the first 10-10-10 series*

Part 2:

• Second 10-10-10 Series
  • 10 Standing Dumbbell Reverse Flyes
  • 10 Dumbbell Bench Presses
  • 10 Side Lateral Raises
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat second 10-10-10 series*
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat second 10-10-10 series*

Cool Down:

• 5 Min: Walking Cool Down: Speed 3.5

click here to see the full post

Take your power back

[source]

Happy Healthy Weekend

It's Friday! The weekend is here again. 

I hope you have a fun and relaxing weekend 

with a little time to do something for your self and your health!

Here are some health and fitness related links from around the web

The scary truth of what it would take to look like Barbie

10 simple tips for living healthier

Anitoxidants are good for you 

Another reason not to take diet pills

Public Washrooms are gross

8 Motivating at home exercise DVDs

5 Tips for Beginning a New Healthy Life

Inspiration to do those arm exercises 

Have a happy and healthy weekend!