"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 

2011 Top Health Tips

Women's Health Magazine has put out what they have deemed the Top Health Tips of 2011


You can check out  the article and all the links to the information HERE

Some of the tips include::

Eat Protein for an energy boost 

QUIT SMOKING

"Bad for you" foods - like eggs and peanut butter aren't actually that bad for you or your diet, just eat them in moderation


Click over to the article to learn about these things that can help you live healthier.

Santa Baby Workout

 

I am off to do this workout right now.

I probably wont be able to walk tomorrow.

For a printable version Click Here

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!

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

Healthy is the New Skinny

  

This video is the message behind what is probably my new favorite website...

Healthy is the New Skinny.

Its about helping girls and women accept their bodies

to change the perception that skinny is better, skinny is beautiful

and to help everyone realize that healthy is beautiful

being healthy, happy, and confident it what we need to strive for.

Please watch the video, share it with your little girl, your teen-age daughters

someone you know who is struggling with their body image.

Being skinny doesn't equal being healthy

and not falling into the fashion industry's narrow definition of beauty doesn't make you ugly or undesirable.

Women everyone need to come together and teach each other, friends and children that it is our health... emotion, physical, social, spiritual health that really matters. 

Not the number on the scale.

I hope to help people to learn to live a more healthy, active, and happy life.

Every body is loved and celebrated here

Every step you take to being more healthy is a step in the right direction.

<3 

Choose Your Body Part

Have you seen the Exercise Finder on Divine.ca ???

It is GENIUS

Have you ever sat around wondering

How do I work my hips/shoulder/inner thighs...

Well, Now you can just hop over to this website, 

click on the body part

and find a whole list of exercises.

AMAZING. Check it out Now!!

20 minute fat burning work out

From Women's Health Magazine here is a couple of moves from their

20 Minute Fat Burning Workout

the key to short but effective workouts is intensity.  You need to be working at 80-100% for the entire 20 minutes in order to see results.

So these moves are tough.

Leapfrog

Stand facing a 12- to 18-inch step. With your feet hip-width apart, bend slightly at your knees and jump up onto the step (A). Land quietly, letting your heels hit first and bending your knees as you land (B). Push off with your heels and jump back down, landing softly, heel to toe (C). Continue for 1 minute.

Bosu Burpie Pushup

Place a Bosu on the floor, dome side down, and stand facing it. With your feet hip-width apart, squat, lean forward, and grab the sides of the Bosu (A). Jump your feet back into plank position and straighten your arms. Brace your abs and do a pushup (B). Jump back into a squat, then stand. That’s one rep.  (do 12-15 reps)

Power Knee Tap N Touch

Stand alongside a 12-inch-high bench. Step up with your left foot; then, swinging your left arm to help propel your body, jump up and bring your right thigh to hip height (A). Land so both feet are on the bench, knees slightly bent. Immediately step your right foot down to the floor, and with your left foot, take a giant step behind you and sink into a lunge. Place your left hand next to your right foot (B). Do the sequence for 30 seconds, then repeat on the other side. That’s one set.

On-Guard Lunges

Grab a pair of 5- to 10-pound dumbbells; lunge forward with your left foot. Place your right hand on your hip and raise your left arm in front of you at shoulder height, pointing the weight like a sword (A). Step back to center. Lunge out to the left, place your right hand on your hip, and raise your left arm out to the side at shoulder height (B). That’s one rep. Do 8 to 10 reps and then do the moves on the opposite side. That’s one set. 

To see the rest of the work out (3 more exercises) Click HERE

http://www.womenshealthmag.com/fitness/fat-burning-workout-0 

Fit for Life Challenge

I just signed up for the

Fit For Life Summer Challenge

from Women's Health and Men's Health mag.

When you sign up you have access to tons of nutritional information

Workout information

And a support community.

You can upload your before and after pictures, and track your weight.

You could even be featured in the magazine!

I am looking forward to trying  some of the workouts and getting all kinds of inspiration for my summer workouts!

If you want to sign up too

Click Here

Fight the Flu Part 4

Sick of hot water with lemon?

Drink hot water with 1-2 Tbsp of Brewers Yeast

It might be pretty gross and bitter BUT it can help fight off the flu, diarrhea, and respiratory illness.

It is packed full of B vitamins - B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), and H or B7 (biotin).  (but no Vit.B12 -which is found in meat products)

It can also help support the nervous system, help maintain the muscles used for digestion, and keep skin, hair,(it may even prevent the graying of hair) eyes, mouth, and liver healthy.

If you are taking any medications though, make sure to talk to your doctor before you start taking brewers yeast because it can interact with a lot of medications.

It also has not been tested on children - so maybe still with the hot lemon for the kids!

{source}

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source for the past four tips

{vitamin G}

and the Secrets of People Who Never Get Sick

Take the 100 Push Up Challenge

This is a 6 week program designed to help you be able to do 100 pushups. 
Why would would want to do 100 pushups?  Because they are one of the most effective exercises ever! Yet are often over looked.
Push ups work you arms/triceps, chest, shoulders, back, and torso (core strength with increase right along with your arms!)
Imagine what you New Years Eve dress will look like with newly tones arms, shoulders and back.  - and imagine how good you will feel!

click the link http://hundredpushups.com/index.html to get started with a test, and a week by week program.
Keep me posted on your progress.

Fight Colds and Flu

{image via http://www.topnews.in/ }

Warming spices can help fight off colds and the flu.  Since fall is just around the corner I thought I would share this link with you.
It is from http://www.wholeliving.com/ and it gives a little insite into warming spices such as curry, cinnamon and ginger and also has links to recipes using these spices.

click the link below to read:
http://www.wholeliving.com/article/warming-spices