Dippin' and Raisin'

Fit Day Friday

Are you able to set aside just 5 minutes a day for a quick workout? Even the busiest people can find time to squeeze in an exercise session in that amount of time, so no excuses ;) 

This is an exercise I often use to warm up my abs for a good workout, but if in a time crunch can ABS-olutely (see what I did there?) be something to do as its own exercise. You only need 1 weight, so make it one that is heavier than what you would use if you had 1 weight in each hand. 

1. Stand straight holding that one weight in both hands, one on each of the round parts, with your arms extended down so they are comfortably hanging holding the weight. 
2. Bend your knees about 45 degrees and dip the weight to your right creating a small twisting motion. 
3. Stand back up straight and raise the weight all the way up above your head and to your left side creating a small twisting motion. 
*Your arms should always be straight and extended whether the weight is going down or up. 

Steps 2 and 3 make one rep which should take no longer than 4 seconds. Do ten reps one way, and then switch so that you are dipping and raising in the opposite direction for another 10 reps to give each side of your body an equal amount of attention. 3 sets of this exercise will work out every part of your core considering its twisting motion. Just think, in 5 minutes of time a few days a week, you could start to see some serious changes in your midsection.

*ALWAYS STRETCH BEFORE DOING EXERCISES LIKE THIS
*BE CAREFUL NOT TO DROP THE WEIGHT WITH ALL OF THE DIPPING AND RAISING

Fitness Tips from the Experts

Fit Day Friday

With fitness being a passion of mine, I am always seeking out new techniques from experts in the field. Time is precious, and I want to make sure that the time I am spending on exercising is providing optimal results so my time is spent efficiently. I recently started following a Fitness Rules on Twitter (@Fit_Rules) and have learned so many new exercises already. One strategy in particular applies to my love for running and how to ensure that my morning runs are providing the best cardio workout. They recently spoke with the Director of the Running Injury Clinic who said that changing the type of terrain you run on can really make a difference in muscle toning and strengthening. I usually run on concrete, so they suggest slowing incorporating a grass, sand, or clay trail into a portion of that run. A very important note to include is that adequate stretching before and after these new runs must be done to get those new muscles prepared and taken care of so as not to get injured. Check out the full article in Fitness Magazine here. Thanks Fitness Rules! 

Opposites Attract

Fit Day Friday

Running is fun for me, but strength training is a bit more of a chore. Because of that, I am always looking for new ways to tone my muscles while keep things fun. I decided to turn to fitness guru Kelsey Coljohn for some tips. Aside from being a certified fitness trainer, she recently competed in her first bikini contest after months of strict dieting and exercise. All of her hard work paid off, and she had gotten her body into tip-top condition, her muscles tight and toned as ever. It was very inspirational to watch her journey. When I asked her personally for some advice on how to keep things fresh, she suggested pairing different muscle groups together in the same workout. I usually only focus one one muscle group per workout, so this thought caught me off guard. I trusted very deeply in her advice, so I gave it a shot. Holding a 10-pound weight in each hand with my arms by their respective sides and standing with my feet shoulder width apart, I sat back into a squat, returned to standing up straight, then extended both of my hands up into a press over my head, and returned my arms back to dangling at their respective sides. During the squat portion, it is important that you allow your spine to stay in its natural curve and not hyperextend it. This will ensure that you are using the right muscles for this exercise. During the arm press, it is important to start your arms out in 90 degree angles with your fists up, raise each fist toward the other above your head, and return to that 90 degree angle. 1 squat-press rep should take about 8 seconds. I did 3 sets of 10 reps of this squat-press combination for an excellent legs, booty, and back, and arms workout. Can we change that saying to "kill FOUR birds with one stone" after this multitasking exercise? 

*A special shoutout to my dear cousin Kelsey Coljohn for providing this edition of Fit Day Friday! Love you girl!

Fall for Fitness

Fit Day Friday

Autumn is a great time to start a new fitness hobby. Gyms usually have special deals and usually have new activities to offer, dance facilities are usually starting up again after a summer hiatus, and other unique experiences are advertising more. Why does this all happen in the Fall? The kids are back in school, so children's activities are vamping up again. It only makes sense for a business to keep their activities on the same schedule, so all of their activities are vamping up also. A lot of smaller recreational activities take a summer hiatus so their employees can enjoy some vacation time with their family and friends, but that is all over now! If you have children, you might be finding yourself with some more free time as they are in school all day and then have extracurricular activities. What better to do with your free time than check out a new fitness hobby?

Now, keep in mind that a new fitness activity takes about 30 days to get comfortable with, so be patient while you learn whatever you choose to get involved in. You will see the weight shed little by little once you get the technicalities down, so just have fun in the meantime!

I Got Your Back

Fit Day Friday

"I wish I could get rid of my back fat." If I had a nickel for every time I heard that,,, Why do we neglect our backs when it comes to working out? Is it because we really don't see it much? Is it because it is always covered? Whatever the reason is, we need to remember to show our backs some lovin'. A quick back exercise you can do in the comfort of your own home (my favorite kinds of exercises!) will show your body that you "have your back". Holding free weights in each hand standing up with your legs shoulder width apart and arms dangling at their respective sides, alternate extending your arms out in front of you until parallel with the floor and returning them to by your side. It should take about 2 seconds to lift up and 2 seconds to return to your side. Do 3 sets of 10 reps on each arm resting for about 15 seconds in between reps. To ensure that your arms are not being overdone, put your weights down between each set and do a short stretch. Focusing on your shoulders and upper back, this exercise will have you getting rid of that back fat and feeling sculpted in no time!

Like Riding a Bike

Fit Day Friday

I love trying new exercises and introducing my muscles to different feelings and movements, but sometimes I feel the urge to do the classics that are tried and true. They have been around for quite some time for good reason- because they work! One of my favorite abs workouts that everyone knows about is the bicycle. Because it works so many muscles at the same time, it proves itself as one of the best ways to tone your midsection. The moving from side to side engages all of the muscles in your abdomen and sides, and the bicycle motions of your legs also tightens your thighs. I am all about efficiency when partaking in toning exercises! 

Lay flat on a yoga mat or towel. Place both of the palms of your hands on the back of your head with your elbows extended out so that they are out of your peripheral vision. (This is the same pose you keep your arms in for a classic crunch.) Slightly lift both of your legs and head from the mat. Touch your right elbow to your left knee and then your left elbow to your right knee alternately giving you the feeling that you are riding a bicycle upside-down. Be sure to extend your legs straight out when switching knee to knee. Perform 5 sets of 30 reps, hugging your legs and stretching your body flat for 15 seconds in between each set. It gets difficult, and you feel the burn, but stick with it through the end to see your desired results!

Lift and Swing

Fit Day Friday

I always used to think, since I ran every day, my legs must be as strong as they could be, but I was very wrong. Although I definitely had gained strength in my legs from running, the act alone doesn't tone your leg muscles as much as it does contribute to shaving off excess fat on your legs (and other parts of your body, of course). That is why it is so important to combine cardio exercise with strengthening exercise so that you get trimmed and toned at the same time. Both types of workouts compliment the other and actually can work faster with your body in regards to seeing and feeling results. This leg exercise is great to do pre- or post-running and only takes about 5 minutes. Use a yoga mat or towel as it involves laying on the floor. Lay extended  on your left side with your head propped up with your left hand and right hand on your hip. Lift your right leg straight up and back down 10 times at a pace of about 2 seconds for each lift. Then raise your right leg so it just hovers above your left leg, and swing it side to side while extended straight out 10 times at a pace of about 2 seconds for each swing. Repeat this 3 times on your left side before switching to repeat the entire exercise on your right side. Keep one of my favorite sayings in mind as you push through to the end- "The burn says it's working!"

*Remember to keep your legs straight for the entire workout! You will want to bend it a bit as you start to get tired, but resist the urge and stay strong. Your toned legs will thank you later.
*Do this first thing in the morning when you wake up and/or right before you go to bed! It's so quick that it will be a great start and/or end to your busy day.

Heave-Ho!

Fit Day Friday

I am all about making exercise fun. I know there is an exercise or physical activity out there for everyone, something that they can enjoy or at least not mind doing regularly. Exercise is so important to our health and can sustain a happy life for years beyond what it would be without exercise. Within the next couple of months, the weather will start getting cooler, so take advantage of some of the outdoor activities that might not be available soon. We have tentative plans with friends to go canoeing at the local springs in the next coming weeks. I absolutely love this sport! It is so peaceful being out on the water, there are so many beautiful things to look at in the clear water and on the banks, and you get an awesome arms/shoulders/back workout while having fun. A lot of teamwork is involved in canoeing as the size of the canoes are usually too big for one person to row on both sides while controlling the direction at the same time, so it's a great activity for families, co-workers, schools, and other organization to do as a team-building activity. You'll be having so much fun on the water that you won't even realize that you are also getting in a great exercise. Just don't be surprised if you are a bit sore the next day! 

I challenge YOU to get out and enjoy the outdoors before the weather changes and those activities get put on hold for the winter months. What is your favorite outdoor summer sport?

*In the central Florida area? Click here for a great location to row the day away- Wekiva Springs! I can't wait to try it out.

Post-Workout Effects

Fit Day Friday

Want to see even more of an effect on your body from working out? Make sure you are eating the right things after exercising. It is very important that your body has the nutrients it needs to recover regardless of what kind of exercise you were doing. In fact, what you eat up to 2 hours after exercising is critical in seeing and feeling results. Whole wheat and fruits are great post-workout carbohydrates to eat as your body is still working hard to repairs your muscles. Protein is essential for building lean muscle and burning fat. Giving your body these 2 key things within a couple of hours of working out gives it the energy and fat-burning nutrients it needs to make your hard work with exercising really pay off!

Sample meals
-Breakfast
1. Whole wheat toast (carbohydrate) with 1 tbsp peanut butter (protein), glass of milk (protein), and an pear (carbohydrate).
2. Oatmeal (carbohydrate) made with milk (protein) sprinkled with blueberries (carbohydrate) and dashed with cinnamon (healthy sweetener).
3. An egg (protein) omelet with spinach, tomatoes, and olives, feta cheese (protein), whole wheat toast (carbohydrate), and a glass of orange juice (carbohydrate).
-Lunch/Dinner
1. Grilled chicken breast (protein) tossed in whole wheat pasta (carbohydrate) with peppers and tomatoes.
2. Baked salmon (protein), asparagus, and brown rice (carbohydrate).
3. Pork tenderloin (protein) with grilled apples (carbohydrate) and green beans.

Come On Let's Twist Again

Fit Day Friday

Belly fat can be very hard to get rid of. A key factor in shedding it quickly is targeting more than just your ab muscles which are right where that lovely "pouch" seems to sit. You also want to target your obliques which are on the sides of your belly. Sit on the floor so that the only part of your body touching the floor is your bum. Your thighs and torso should be raised to form a "V", and your calves and feet should be crossed and lifted. Make a fist with one hand and cup that fist with your other hand. Hover your cupped fist a few inches above your belly, then dip them side to side touch touching each hip. Keep that "V" shape tight and find a focal point on the wall to stare directly at. The twisting motion of this core workout also contributes to the efficiency of toning up your midsection. Do 3 sets of 20 reps each and start to watch that belly fat disappear!

*Kick this toning exercise up a notch by holding a weight while twisting! *Be patient! Seeing toned muscles takes time and commitment, so stay dedicated to see those results!
*A nutritious diet is also a huge contributing factor to seeing toned muscles!

From Flab to Fab

Fit Day Friday

You know that flap of skin that has a reputation of hanging and jiggling when we lift our arms up? Jennifer Lawrence made it famous by purposefully shaking it on the red carpet once. It definitely seems to be a place where those extra pounds run to, but not to worry... There's an exercise for that! Toning your triceps will tighten up that area in no time and leave your arms looking sculpted. Watch out, Mrs. Obama, because all the ladies are going to have arms as perfect as yours soon enough! To perform Tricep Extensions, take one weight in each hand (I use 5lbs) and place your arms over your head allowing your weights to dangle behind your neck while your elbows point to the sky. Extend both of your arms up so that your weights are now pointing to the sky, and then return to the starting position.  Do 3 sets of 15 reps. To enhance this workout even more, pulse your arms for 10 reps immediately following each set. These pulses will bring your weights from the Tricep Extension starting position (place your arms over your head allowing your weights to dangle behind your neck while our elbows point to the sky) to the top of your head creating a 90 degree angle with your arms should be quick motions up and down. Work through the burn on each set knowing that those muscles are tightening up with every effort you put into it. Allow your arms to dangle by your sides for 30 seconds in between each set. Do this exercise a few times a week to see and feel immediate results!

To see the hilarious Jennifer Lawrence shaking that extra flab on her triceps, click here! 

Later, Love Handles!

Fit Day Friday

Love Handles. Muffin Top. What sweet sounding names for something we want gone, right? Our hips tend to be a spot where extra fat flocks to. Our shorts don't fit right, our shirts don't sit well, and it can definitely make us feel self conscious. Not to worry, though, because I have one of the best workouts that targets that exact area. You will definitely feel the burn the next day, but what do I always say? "The burn says it's working!" Assume the position of doing a sit-up, but extend your arms by your side. Slightly lift your shoulders up and alternate touching your fingertips to their respective ankles in a side-to-side motion. To set the pace, each touch-to-the-ankle should be 1 second. Do this for 1 minute with a 20 second break. Between 3 and 5 sets of this will definitely tighten up the muscles in your abs and sides, and the only "muffin top" you'll have to worry about is the best part of a deliciously baked pastry!

Just Row With It

Fit Day Friday

Summer is here! Are you a bit self-conscious about wearing your tank tops and halter tops? Well, don't let that keep you inside on these beautiful summer days! Here is an awesome workout for your back and shoulders that will tighten things up in just about 10 minutes. Do this every few days, and you'll see results that will have you enjoying those summer activities outside with confidence.

1. Stand with legs shoulder width apart holding a weight in each hand.
2. Bend forward about 45 degrees and allow your arms to dangle where they naturally want to, thumbs nearly touching each other.
3. Perform an upright row by pulling the weights up to their respective armpits (should take 2 seconds) squeezing your shoulder blades together, then return arms to dangling position (should take another 2 seconds). 
4. Do 5 sets of 10 reps each resting for about 30 seconds in between.

*Be sure to stretch before and after!

Another Day at the Office

Fit Day Friday

Work has demanded more time at the office lately, and that means less time of being active which is definitely a struggle for me. I discovered an excellent leg-toning workout that you can do while sitting at your desk, though, and no one will even know you are doing something differently than just sitting there! If you have a chair that can raise and lower, lower it down so that your feet are planted touching the floor (ok, so maybe your chair always allows you to be like this, but for my 5' tall stature, some chairs make that a challenge!). Extend one leg out so that your toe is pointed and touching the floor, then lift up as far as you can under your desk, then lower it so it is hovering above the floor. Do this at a slow pace so that it takes 3 seconds to lift and 3 seconds to lower. Do this 10 times, then repeat with the other leg. Repeat that whole sequence 3 times, and do it multiple times a day if you'd like!

Bored?

Fit Day Friday

Varying your daily workout is so important for both your mind and body so they do not fall victim of boredom. Your mind needs to stay stimulated, and your body needs to stay challenged. Although some people alternate days they do strength training and days they do cardio exercise, I have created a weekly routine that incorporates cardio exercise into every day but in a smaller doses with different strength training focuses every few days. From start to finish (stretch, strength exercise, cardio exercise, stretch), my daily lasts for about 1 hour.

Sunday: 20 minute run, abs strength training
Monday: 20 minute run, arms strength training
Tuesday: 20 minute run, legs strength training
Wednesday: 20 minute run, abs strength training
Thursday: 20 minute run, arms strength training
Friday: 20 minute run, legs strength training
Saturday: 20 minute run, yoga

20 minutes is the shortest recommended length of time to do cardio exercise based on sustaining your target heart rate. By focusing on the same muscle group twice per week, it gives each muscle group a good amount of time to rest while you focus on another muscle. You do not want to give your muscles too much unwarranted rest by only working them out once per week, but you also do not want to put too much stress on your muscles by not resting enough. I find that the above routine gives the ideal balance between strengthening and resting which will give you the results you want and prevent injury. Not only am I keeping boredom out of the equation by changing the muscle focus every few days, but there are SO many different workouts for each muscle that getting bored does not seem possible. 

Bye-Bye Thunder Thigh

Fit Day Friday

We all have that lovely spot on our bodies where all of the extra chocolate, bacon grease, and slices of pizza go the next day, right? For me, it's my thighs. I recently discovered an amazing strengthening exercise that targets the inner and outer thighs, though! I felt the burn only a few short hours after the exercise and even more the next day (I hope people didn't catch me walking funny!). The best part about this exercise is it took only 5 minutes to do from stretching to stretching! Give it a shot a few times a week to see some beautifully toned thighs. So, the next time that extra scoop of frosting decides to land on my thighs, I will say, "BRING IT ON!".

1. Place a yoga mat (or towel) flat on the floor, and lay down with your arms by your side.
2. Lift both legs straight up so your toes are pointing to the ceiling. 
3. Open your legs into a center straddle bringing your legs down as far as they can go, then bring them back together.
4. When your legs have nearly made it back to the top, criss-cross your ankles (AKA scissor).

Do 3 sets of 20 reps allowing your legs to rest for no more than 30 seconds in between. 

C.A.B.S. Workout

Fit Day Friday

As you may know by now, I am all about maximizing my workouts in as little time as possible. What can I say? I'm a multitasker. Pull-ups and chin-ups are, by far, the hardest strengthening exercises I have ever done. They work out your core, arms, back, and shoulders, otherwise known as C.A.B.S., all at the same time. Talk about efficiency! What's the difference between the two? Hand placement. Pull-ups are when your palms are facing away from you, and chin-ups are when your palms are facing toward you. Chin-ups are a bit easier than pull-ups and a great place to start building up strength in all of those muscle groups. It does take a bit of time and lots of repetition to be able to complete a single pull-up or chin-up which makes them not only physically difficult but mentally difficult as well. Because of this, we invested in an over-the-door pull-up/chin-up bar so I didn't have to live at the gym all day, and every time I passed by it (which was very frequently considering its location) I would try to do just one chin-up. Before I could even complete just one, I felt the muscles tightening and soreness setting in and knew that, just as the saying goes, "the burn says it's working"! Technique has a lot to do with this exercise, and it is important that you stick to that technique so you do not get hurt. Hands should be slightly more than shoulder width apart, knees should be slightly bent, feet should be crossed, and head should look up toward where you are pulling yourself. Just be patient and keep trying. Nothing good comes easily, right? If I'm going to be working so hard, I better see some big-time results, and these exercises do just that. What other exercise is an intense workout for four major muscle groups?

Who’s Your Buddy?

Fit Day Friday

Remember when you were growing up and adults told you to always use the “buddy system”? “Never go anywhere by yourself”, “Always bring a buddy with you”, and “Does everyone have their buddy?” were common things I heard from my family, friends’ families, and teachers. I always felt secure and that someone had my back. It also gave me someone to talk to at all times because, as buddies, we had to stick together. Being the little social butterfly that I was (and still am), I loved the buddy system!

Have you ever thought of using the good ol' “buddy system” with your workouts? In the strenuous exercises that we partake in, wouldn’t it be great knowing that someone was going to be able to help you if you were in need? Think of the fun you would have while working out because you would have someone to socialize with the entire time! My friend, Liz, and I ran together today, and the app on my phone was telling us that our workout was done sooner than we both expected. We were so lost in conversation that we hadn’t even realize the mileage adding up as we pounded the pavement. We kept each other motivated and at a great pace. Remember that concept of “killing 2 birds with 1 stone” I talked about here? Exercising (bird #1) and socializing (bird #2) while running (1 stone). It works for this too. Try combining your friend time with exercise time to optimize your mental and physical health!

Toning Time

Fit Day Friday

I decided I want to really start defining my muscles but didn't know where to begin. My workouts used to only consist of running, and as great as running is for aerobic activity and for your heart, I was forgetting that weight training is key to toning and getting lean muscle. My loving husband got me a new set of home weights for my birthday (thanks babe!), but I didn't really know where to begin. I started following Karena and Katrina of Tone It Up and found lots of great toning exercises for whatever body part you want to focus on. My first one was a butt and leg workout that I am still feeling 3 days later. Take weights (I used 3 pounders) in each hand standing straight with your feet shoulder width apart. Extend your right leg one large step out to the right so that you are in a sideways lunge allowing each arm to remain on either side of that extended leg, and then return to the starting position. I did 10 reps on each leg for 3 sets. You definitely feel the burn when you are done, but remember, the burn says it's working!

Check out Tone It Up with Karena and Katrina!

Tooshie Toning

Fit Day Friday

Running is one of the greatest, most efficient cardio workouts, but did you know you could tweak your style of running to tighten other muscles in your body too? If you are looking to tone your booty, try lifting your feet up as if you are kicking your bum with every step you take. You will feel it instantly and find your self getting tired quicker because you are working harder to lift those feet up. Do not feel like you have to do this during your entire workout, though, to get results. I do this derriere-tightening running technique when the chorus of the song I'm listening to comes on which ends up being about every 45 seconds or so for about 15 seconds. If you wanted to use a timer to be more exact, feel free, but I like using the chorus and verses to distinguish reps because it is one less thing to think about. When that chorus comes on is usually when I want to jam out, and what better way to jam out than by kicking your butt?