"A Hip Ab exercise"
November 23, 2009
Abdominal Hip Lift
Lie flat on the ground with your hands four inches from your sides. Lift your legs so the knees are straight and the feet are aiming towards the ceiling. With minimal movement from the feet, tilt and lift your hips off the ground.
Feel the tailbone move off the floor, then return to start position and repeat. There should be no rocking or momentum being created by moving the feet forward and backwards. The movement is small yet very effective.
Perform 3 sets for 20-50 repetitions. You may also try these on a bench. Have your hands grab under the bench above your head for better balance.
"Step Up" for the booty
November 23, 2009
The step up is an excellent movement for the quads, glutes, and hamstrings. It can be done quickly as a plyometric exercise, or slower for a more controlled leg exercise. If you have not done the exercise before, then begin it slowly so you are comfortable and balanced.
The step up should start with the entire foot placed on top of the bench. Have the grounded foot about 6 inches from the bench. This is optimal distance that will allow the legs to perform exercise at a rapid pace.
Press down and extend the right leg so it straightens. The leg should have a slight bend in the knee when standing on top of the bench. On the descent, bend the right leg so the left foot can rebound off the ground immediately springing the body up on top of the bench again.
The exercise is repeated quickly. Keep the left foot close to the bench so the movement is executed safely. Focus on a spot in front of you to keep your eyes on, this will help with balance and allow you to move fast.
Repeat this 10-20 times on each side. Rest for 1-2 minutes in between so the heart rate can return to slightly above normal. Do this for three sets. As you get stronger, you may increase the repetitons to 20-30.
7 Winning Fitness Strategies
November 23, 2009
7 Ways to Keep FITNESS A Priority.
- Book you appointment – write it down in your planner and treat it like an important client meeting.
- Dress for success – I wake up and put my work out clothing on, even if I have to do a few things first, this way, I am ready to go exercise once I finish my tasks.
- Perfect 10 – Give yourself the ten-minute rule. If after ten minutes of exercise you still don’t feel well or like training, then you have the option to leave. I bet 99.9% of the time you won’t leave once you get started!
- Reward system – at the end of the week, give yourself a treat for all your hard work, a massage, a special manicure or pedicure, a new scented lotion, etc…..it can be something small and non food related, just as long as it is special to you.
- 4th and Goal – keep your fitness goals handy. When you are continually reminding yourself why you are exercising, you will stay more motivated.
- Good Friends – Set a time to exercise with a friend. This holds you accountable to not only yourself, but to them as well. Just be sure they are accountable. This works with a personal trainer too.
- Be Fit, Be Smart, Be Happy –Exercise releases endorphins that make you feel good, you can be more creative when you feel good – a better problem solver, and when you feel good you are happier.
So, did you get your workout in today? If not, what are you waiting for? If so, I bet you are already healthier, smarter and happier!!
Mak Attack Florentine Sauce
November 23, 2009
1 jar of your favorite spaghetti sauce
16oz frozen spinach
¾ c mushroom – your choice – Shitake, portobello, or button are good options
1 small onion (optional)
1tsp Oregano
1tsp Basil
2 garlic cloves
Heat sauce up in pot on a low temperature. Add frozen spinach, basil and oregano and stir occasionally. Sauté the mushrooms and onions in a skillet. You can use spray Pam Butter flavor for taste. Add mushrooms and onions in the sauce. Stir occasionally and let warm.
Pour sauce over whole-wheat pasta or brown rice. You can add other vegetables in this dish.
Or, for a low carb variation, put sauce over turkey meatballs. Pair this nutritious entree with a green salad and enjoy this healthy meal. Absolutely delicious!
Cobra Pose
November 23, 2009
Here I have selected to show you a chest opener for this month. Love comes from the heart, so lets open our chest and allow our hearts and love to flow freely.
Bhujangasana, or Cobra Pose is an excellent chest opener. Lying flat on your stomach with your hands placed next to your chest. On an inhalation begin lifting your upper body, from the back and shoulder blades. Then press down into the floor and lift your body higher.
Keep your eyes focused downward, as the head should be the last part that rises. The elbows remain in towards the ribs and the glutes should not be tight. It is common to want to squeeze through the glutes to get a higher lift, but they should be relaxed. All five toes from each foot should be flat and pressing towards the ground.
This pose should not be done if you are pregnant, have headaches, or back injuries. Cobra Pose will help strengthen the spine as well as stretches thru the chest and lungs, shoulders, and abdomen. It can help reduce stress and fatigue.
Namaste.
-
FEATURED IN
