Traveling Fitness

My family decided to take a road trip to visit some family. This was supposed to be a vacation. It still has potential, but is hard to classify as such when the 12-hour journey begins with a 13-month old vomiting all over the place. But we made it, everyone slept through the night, the vomit appears to have ceased, so the vacation can officially begin!

This morning, I did a quick workout in the hotel room, with no equipment. Here's what I did...

Lunges: 2 sets of 50 on each leg

Push-ups: 3 sets of 30

Wall-squats: Hold on wall for 2 minutes. Press arms against wall, and do bicep curl with no weights...the entire time (about 150 reps)

Tricep Dips: 3 sets of 20

Plank: Hold for 90 seconds

Stretch!

Total Workout? 20 minutes! Mood? 1,000,000 times better than when I went to bed last night.

How do you fit in your workout while traveling?

How to separate the leg from the buttox

DAIRY AIR

(photo from here)

I was recently asked the following question:

How do I tone the spot where my leg meets my butt?

You all know the spot, right? The rear end may sort of continue onto this spot. If you're lucky, there is a distinct separation of leg and bottom. We've already established with our workout myth busters that you can't spot reduce, but you can definitely tone specific areas. Here are my three favorite moves for toning this lovely gray area...the one we want to be leg, but that can easily be confused as part of the derrière.

(Sorry...no pictures this time. My 2-year-old photographer just wasn't up to the task.)

MOVE #1

Double and Single Leg Bridges

Starting position: Supine on the floor (lie on back), with your knees bent, feet flat on the floor, arms at your sides.

Action: Squeeze buttox and lift hips towards the ceiling (making sure legs are bent at 90 degrees). Pause, and lower back towards the floor (without returning completely to the floor). Repeat reps.

Variation: Try this move with single legs for added difficulty. Cross right leg over left thigh, or extend right leg out straight. Complete reps, then switch sides.

MOVE #2

Squat

Starting position: Stand up straight, pull in your abs, make sure your feet are hip distance apart.

Action: Slowly lower the body, moving the hips back as if sitting in a chair. Make sure the weight of your body is in your heels (so you don't fall forward), and go as low as you can (aiming for about 90 degrees). Pause, then return to starting position. Repeat.

Variation: Try this on a single leg, add hand weights, or a dumb bell for a challenge.

MOVE #3

Lunges

This is the move I love to hate! It works! And there are soooo many variations, it never stops working!

Starting position: Standing with feet shoulder-width apart.

Action: Take a BIG step backwards (or forward). The weight of your front foot should be in the heel. The back heel is raised, so weight is in the ball of the foot. Both feet are facing forward. Lower to the floor, to about 90 degrees of flexion. Make sure your front knee never extends beyond your toes as you go down and up. Complete reps, then switch sides. See here for a picture of the lunge with my paper plate workout!

Variations: Add weight, put either back or front leg on elevated surface, do walking lunges, etc.



What are your favorite separation-of-the-leg-to-butt moves, or what areas are you looking to define?

Burn a lot more fat in a lot less time! This week's workout: interval training.

How can you burn more fat in less time? INTERVAL TRAINING! This is a super popular training method for long-distance runners (known by the Swedish term: fartlek, which means "speed play"), but is a great way for anyone to burn a lot of fat FAST. And we are nothing if not all for saving time AND energy.

Basically, the idea is to work out at levels of HIGH speed and/or intensity interspersed with short intervals of recovery. So you bring the heart rate WAY up, then down a bit, then WAY up again, then down, etc. During the intense interval, you work out at your own personal maximum level. To the point where you could not possibly continue at that level any longer than the interval. You are breathless, anaerobic, etc. Someday I'll rant about my obsession with heart rate monitors. HIIT (High Intensity Interval Training) workouts are a time when I absolutely adore mine.

Interval training is a great way to boost your metabolism, burn fat, and reach your fitness goals! (Not to mention increase your threshold and VO2 Max). You can read a lot more about interval training here. If you're a cardio finatic, but feel like your workouts are losing their effectiveness, this workout is for you. The length and intensity of each interval can be adjusted to your own fitness level, and PRE (perceived rate of exertion).

Here's one of my favorite kick-my-booty on the treadmill interval workouts. Adjust the speed/incline/interval time to your own level.

0:00-6:00 Warm up, 3.5 mph, 5% incline (RPE: 3-5)
6:00-9:00: RUN! 7.0 mph, 5% incline (RPE: 9-10)
9:00-12:00: Walk 3.5-4.0 mph, 5% incline (RPE: 6-7)
12:00-30:00 Repeat minutes 6:00-12:00 three more times, alternating 3 minutes of sprinting on an incline with 3 minutes of walking on an incline (RPE:9-10 and RPE: 6-7)
30:00-33:00 Cool down, 3.5 mph, 0% (RPE: 3-5)

Music is ESSENTIAL for me during these crazy intervals. Three minutes is a long time to sprint on an incline, so listen to your body, and listen to some heart-pumping music to push you along! This workout can also be transferred to a stair-climber, stationary bike, rowing machine, outdoor running, etc.

Have fun!

Also, if there's anything specific you'd like us to discuss, send us a line at fitmepink@gmail.com, or as always give us a shout out in the comments!

How's this for an affordable at-home workout?

Have any of you heard of the "gliding disc workout"? It was developed by mother of 3, Mindy Mylrea. The discs themselves are lightweight, and glide easily...you can get in shape without a gym membership or bulky equipment. I personally haven't tried the discs, nor have I seen the videos that come along with them. I'm sure they're great! If you don't have the disc, try these moves with a paper plate! How's that for an affordable workout?

1. Side Lunge
Start with your weight on the left foot, and the ball of your right foot on a paper plate. Glide the right foot to the side, keeping your left knee above (or slightly behind) the toes. Glide the plate back to the starting position, and repeat 15 times. Switch sides to complete the set.

2. Back Lunge
Start with feet hip width apart, with the right leg on the paper plate. Slowly glide the right leg back, while bending the left knee into lunge position. Make sure the weight of the left foot is in the heel, and keep the knee behind the toes (in a 90 degree angle). Keep the abs tucked in, the torso upright, and glide the right leg back to starting position. Repeat 15 times, then switch sides to complete the set.

3. Back lunge with a twist
Begin with the same exercise as the back lunge. When you reach the lunge position, twist to the same side as the forward leg. (I'm twisting the wrong way in the picture...oops!) So if your front leg is the right leg, twist to the right. Return to center, and repeat the entire lunge/twist sequence 15 times, then switch sides to complete the set.

4. Push ups

Begin with your hands on the floor, next to your shoulders, with your elbows at a 90 degree angle, with a paper plate under each hand. On your knees or toes, push your body up, keeping your body in a straight line from the crown of your head to your toes. When you reach the top of the movement, glide your hands in towards each other, until they touch directly under your chest. Bend elbows back down into push up, and repeat. Do 15 repetitions to complete a set.5. Abdominal Curls

With both heels on the paper plate (while lying on your back), with your hands lightly touching the back of your head, crunch up as you glide your heels closer towards your butt. Glide heels back out, lower down (without returning to the floor), then repeat 15 times to complete a set.6. Pike Tucks For Core

Begin in a push up position, with both feet on a paper plate. Using your core muscles, glide your feet toward your hands to tuck into a pike position. Bend your knees, or try the advanced option of pulling straight legs in. Lift your hips. Repeat 15 times to complete a set.

Now dust off the paper plate, and go get a snack!

Pilates and a Stronger You!

For years I have spent most of my time exercising either on the treadmill or on the elliptical. I love the way I feel after a good cardio workout. However, I was never able to manage slimming down my waistline (post-childbirth) doing only cardio. That's when I discovered Pilates. Pilates is a conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk.

Since discovering this passion for Pilates, I've combined these exercises with my regular cardio routine. I have experienced much delight from the results and thought I would share a few of my favorite exercises that will trim down your waistline, tighten your abs, increase your flexibility, and shrink your back side. If that doesn't motivate you, I don't know what will!

To make this post more entertaining, in shape magazine fashion, I have added some not-so-beautiful-me pictures to help explain and show these moves in action. These moves are really that great--you'll be begging me for more (well, maybe not. At least they will jazz up your workout). To make this even more entertaining (in case you're not jumping out of your chair yet), I wanted to share with you (once again) my favorite playlist(at the end of the post) to go along with the moves...

Elbow Plank Hip Abduction

Layer 1:
1) Elbow Plank from top of head to knees making sure the elbows are directly underneath the shoulders and the belly button is pulled back toward the spine.
2) Hold for 15-20 seconds.

Layer 2:
1) Elbow Plank from top of head to toes. Again, make sure elbows are directly underneath the shoulders and belly button is pulled back toward the spine.
2) Hold for 15-20 seconds
Layer 3:
1) Maintain Elbow Plank from top of head to toes (keep stomach in tight and elbows under shoulders).
2) Lift right leg up (off floor) move away from the body and bring back in 8 times
3) Lift left leg up (off floor) move away from the body and bring back in 8 times.
Lower and stretch in child's pose, then repeat entire sequence.
Elbow Side Bend
Set yourself up sitting on your side, elbow under shoulder, hips stacked and knees bent.

Layer 1: (no picture)
1) Lift your pelvis up off the floor, upper leg extended, lower leg bent (elbow and lower leg supporting your body)
2) Lower back down
Repeat this sequence 4 times.

Layer 2: Add an arm and leg movement, top leg extends
1) Lift to side plank, arm reaching over head, top leg lifting upward
2) Lower
Repeat 4 times.

Layer 3: Add Hip extension
1) Lift yourself up into side plank
2) Top leg extends forward 8 times.
Lower and stretch and then repeat sequence on the other side. (Do both sides of your body twice).

I promise, these moves will make you sweat and you will see results!

Now that I've shared a few of my favorite exercises...share yours! I am always looking for new exercises to try and would love to know how you stay in shape and what you enjoy doing! (Feel free to email pictures along with the comments!)

On my playlist (to name a few): "Chasing Cars," snow patrol--The Way I Am," Ingrid Michaelson--"Your body is a wonderland," John mayer--"Keep Holding On," Avril Lavigne.

Workout of the Week--BLAST 300-500 CALORIES in 40-50 Min.

***If you haven't yet, check out our healthy recipe contest and submit your recipes!***

I am a total treadmill junkie! Just thinking about running makes my heart skip a beat. There is nothing like listening to your favorite playlist while blasting calories!

For your enjoyment and workout pleasure, here are a few of my favorite songs and favorite workouts to help you get in shape, hit the pavement (or in my case--the treadmill), and blast some serious calories!!

PLAYLIST
Bye Bye--Mariah Carey
Check On It--Beyonce & Slim
Dance Like There's No Tomorrow--Paula Abdul
Girlfriend--Avril Lavigne
Johnny and June--Heidi Newfield
Love Like This--Natasha Bedingfield
No Air--Chris Brown & Jordin Sparks

CALORIE BLAST WORKOUTS!!
These treadmill workouts are designed to blast 300 to 500+ calories in about 40 to 50 minutes. Choose from one of three levels (beginner, intermediate, advanced) and pick either a high-impact run or a low-impact speed walk on an incline. Don't have access to a treadmill? Do the same program outside on flat or hilly terrain. Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes and legs.

Level 1

0:00-5:00: Warm up, 3.5 mph, 0% (RPE: 3)

5:00-7:00: Speed-walk, 4.0 mph, 0% (RPE: 5)

7:00-9:00: Run, jog (5.2-6.0 mph, 0%) or speed-walk (3.8 mph, 6%) (RPE: 6-7)

9:00-33:00: Repeat minutes 5:00-9:00 six more times, alternating 2 minutes of walking with 2 minutes of running or walking on an incline (RPE:7-8)

33:00-38:00: Cool down, 3.5 mph, 0% (RPE: 3)

Level 2

0-5:00: Warm up, 3.5 mph, 0% (RPE: 3)

5:00-7:00: Speed-walk, 4.0 mph, 0% (RPE: 5)

7:00-22:00: Run, jog (5.2-6.0 mph, 0%) or speed-walk (3.8 mph, 6%) (RPE: 6-7)

22:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of walking with 15 minutes of running or walking on an incline (RPE: 7-8)

39:00-45:00: Cool down, 3.5 mph, 0% (RPE: 3)

Level 3

0-5:00: Warm up, 3.5 mph, 0% (RPE: 3)

5:00-10:00: Run, jog (5.2-6-0 mph, 0%) or speed-walk (3.8 mph, 6%) (RPE: 5)

10:00-12:00: Sprint (6.0-7.0 mph, 0%) or speed-walk (3.8 mph, 10%) (RPE: 6-7)

12:00-47:00: Repeat minutes 5:00-12:00 5 more times, alternating 5 minutes of running or walking on an incline (RPE: 7-8)

47:00-52:00: Cool down, 3.5 mph, 0% (RPE: 3)

Have a great workout!

*Note: Always use your own Rate of Perceived Exertion (RPE) to determine how fast you should go. This rate should be used when gauging your intensity in any cardio workout. Here's what the numbers mean.

• RPE 1-2: VERY EASY; you can talk on the phone, converse with no labored breathing or effort.
• RPE 3: EASY; you can converse with almost no effort. Slightly labored breathing, barely noticeable.
• RPE 4: MODERATELY EASY; you can still converse somewhat comfortably with very little effort.
• RPE 5: MODERATE; you can still talk, but with some effort.
• RPE 6: MODERATELY HARD; now talking requires quite a bit of effort.
• RPE 7: HARD; you can probably still talk a bit, but you don't want to...requires too much effort.
• RPE 8: VERY HARD; you probably can't get out a full sentence without gasping for air. Conversing requires maximum effort.
• RPE 9-10: PEAK EFFORT; you can't talk. You are anaerobic. You can only stay in this zone for a few minutes at most!

What are some of your favorite workouts? What music keeps you motivated? Or do you prefer to let your thoughts/TV/books entertain you?

Beautiful arms start with beautiful shoulders

Supposedly summer is pretty much over, but we're in denial!!!! This week, we're going to focus on some shoulder moves to fight off the "winter's coming blues!" You won't want to pull out your sweaters after this! These moves will strengthen your shoulders, prevent injuries, and give you beautiful summer arms (which I am still trying to achieve myself)!

Get out some light to medium hand weights (or some heavy soup cans if you don't have any). Stand with your feet hip width apart, your knees slightly bent, while drawing in your lower abdomen. Perform each of these moves 12 to 15 times, working up to 3 sets.

1. Front Raise
Start with your hands in front of your thighs, knuckles towards your body. Slowly raise both dumbbells (with straight arms), stopping no higher than shoulder height. Lower SLOWLY back to starting position, and repeat.

2. Upright Row:
Raise dumbbells toward your chin, coming straight up the front of your body. Stop when the weights are level with your chest. Your elbows should be slightly higher than your hands. Lower slowly, and repeat.

3. Lateral Raise
Start with the dumbbells in front of your body with your knuckles touching. Raise your arms slowly to the side of your body (with a slight bend in the elbows). Sloooowly return to the starting position, and repeat.
For more of a challenge, keep your arms straight!

4. Rear Deltoid Pressback With straight arms, hold the weights behind your body. Keeping your arms straight, press backward. Press back until you feel the work in the back of your shoulder. (And keep your wrists straighter than mine are in this picture....) Return to the start and repeat.

5. Bent Over Lateral Raise This move is just like #3, but bent forward from the hips. Hold in your abs to support the lower back, and keep your knees slightly bent. Raise arms out to the side. For an added bonus, turn your thumbs to the floor, and your pinky fingers to the ceiling!

Note: I've NEVER posed as an exercise model...I just thought these moves needed pictures. Rather than focusing on proper form, I was focusing on trying not to laugh, deciding whether or not to smile, trying to look away from the camera, keeping my belly in, etc. Hopefully you get the idea. The moves really do work!