Hello New Year! How are those resolutions coming? Are you staying on top of your nutrition and fitness goals? Statistics say by the third week in January, a vast majority of people have thrown in the town on their new-year goals.
If you set fitness goals for yourself this year, I want to give you a new boost of motivation. So I’m writing a new, revamped version of one of the most popular posts I’ve ever written, The Best 10 Workouts You Can Do At Home to give you yet ANOTHER 10 awesome home-based workouts.
No excuses. No gym membership needed. Minimal gear required for some of these.
Here are the BEST 10 Workouts you can do from home (or anywhere!) for 2016
1. Beach Babe Booty. Here is another great booty workout from Lita, a dancer who blogs on Tumblr as Back on Pointe. This girl is truly ON POINT at shaping your booty.
A 100% at-home without a single piece of equipment required. Let’s get it!
2. 3-Minute Workout – ARMS. Who cares about arms in January? You do! Summer bodies are made in the winter! NYC-based fitness trainer Anna Altman designed this no-equipment arm workout to get you ready for tank tops in no time.
3. SELF Magazine’s 6 Moves That’ll Work Your Abs, Butt, And Thighs In The Best Way.
This total-body workout was designed Tracy Carlinsky, founder of Brooklyn BodyBurn to give you a total body burn. Some of these moves are done against a wall, so make sure you have a sturdy spot with plenty of room to move.
Do the routine two times, switching sides for moves 3, 4 and 5. For best results, do 3-4 times per week. You can watch the workout here to learn the moves.
4. 6 Minute Sexy Thighs Workout. Cassie Ho (aka Blogilates) is my go-to girl for sculpted thighs. Everyone LOVED her Inner Thigh Workout that I included in the original Best 10 Workouts post.
Grab a mat, and try this workout 3-4 times a week for sexy thighs!
Need a mat? Check out this one on Amazon:yoga mat
5. At-Home Barre Workout. Unless you’ve been hiding under a rock, you’ve heard about the ballet-inspired barre workout. I finally tried a barre class just a few weeks ago, and although I’ve been doing Pilates for about four years I still felt sore in places that I’ve never felt the next day.
This video from SkinnyMom.com will guide you through an at-home barre workout. And don’t worry if you don’t have a ballet barre at home … you can use a sturdy chair or even your countertop to do these moves. A squishy ball is used for some of the moves. If you don’t have one, you can find one for under $10 on Amazon.
6. The Foam Roller Workout. I have super tight hamstrings and hips, and the foam roller is my favorite way to stretch and relax after a workout. If you are a runner, maybe you already have one that you use to roll out muscles. I love the idea that this prop can also be used to sculpt lean muscles!
You can view step-by-step instructions for all of the moves on the Women’s Health magazine website here.
7. Total Abs Workout. Dying to have those abs of steel? I like this workout called “Total Abs,” which is one of twenty from Neila Ray at trimmedandtoned.com. You can browse all twenty if you’d like OR start sculpting your abs NOW and hit the floor.
8. 7-Minute Workout. This one is a favorite from @workouts_daily. You don’t want to miss this 7 minutes workout. Yep, I said 7 minutes. You can’t tell me you don’t have SEVEN minutes! And if you have more time, perform another set or two.
9. The Bra Bulge Workout. Say goodbye to “bra bulge” and annoying back fat with this great little workout from TheScienceofEating.com.
Complete the listed number of reps for each of these moves (this is called a circuit.) Then perform the circuit 1-2 more times.
“Pin” this pic to make it easy to find next time. Say “Good Riddance!” to back fat.
10. 5 Minutes to Leaner Legs workout. Got 5 minutes? Then you’ve got time to sculpt long, lean legs.
Perform 12-15 reps on each move (on each side, as applicable). Five minutes, and you’re done! For more detailed instructions of these moves, check out this link.
I hope you found some must-do workouts in this updated list! Don’t forget to warmup for about 5 minutes before starting your workout, and stretch when you are done.
Happy Friday, peeps! I’m linking up again with the DC Trifecta (Eat Pray Run DC, Mar on the Run, and You Signed up for What?!!) and their Friday Five Linkup! This week is a fun theme — 5 Ways To Beat The Heat — and very timely! Yesterday, as I went on my walk at The Stanford Dish the sun was intense! And I didn’t leave the house until 5:45 pm!
But it was a clear day — I mean, look at this view!
So, here are a few ways to stay COOL this summer when the days heat up!
1) Exercise indoors – I know, this can be boring. And you won’t catch me running on a treadmill unless it is a last resort. I like to keep things interesting, so I included 10 pretty awesome workouts in this post — The Best 10 Workouts You Can Do At Home. Try these for awesome arms & abs, sculpted legs, and killer cardio!
Check out these 13.1 Smoothie Recipes for 13.1 Miles if you are training for a half-marathon this summer! You’ll find some tasty treats here chock full of nutrients to fuel your run. Did I mention they are also yummy? Which one is your favorite?
3) Get Outta That Kitchen!
Ok, not out entirely … but don’t turn that oven on when its scorching outside! Try a few light summer salads, like this Summer Coleslaw when temps are soaring. It’s a great chance to go meatless for a day if you haven’t tried it! Mucho benefits!
4) Take a Dip
Remember how you used to swim when you were a kid? Not just dipping your toes in or tip-toeing around so you don’t get your hair wet. Throw caution to the wind, hold your nose, and go under water! Its a lot more fun than you may remember. You’ll have FUN!!!! I have a new suit that I am dying to wear. Now I have to track down a pool!! 🙂
5) Drink Up!
Yes, I mean hydrate! It is especially important to drink more water when temps rise, especially if you are exercising. I bought one of those pitchers that has a fruit infuser in the middle a while back to add a little zest to my plain water. I used it religiously for a few weeks, then I put it away when I was tidying up the kitchen one night. Time to pull that thing out and make some cucumber lemon water!!
SO TELL ME …
What are your tips for beating the heat? Any fun weekend plans to kickoff the summer?
Wow, Friday came along FAST this week! I’m linking up again this week with the DC Trifecta (Eat Pray Run DC, Mar on the Run, and You Signed up for What?!!) and their Friday Five Linkup! It looks like EVERYONE was busy this week!
Today is “Free Friday” with the Friday Five, so I’m sharing a little fitness update & randomness with you.
First, I’m happy to say that since I listed a summer goal of kicking up my fitness a notch that I actually did some kind of exercise EVERY DAY this week! The weather has been SO nice this week for running/hiking/walking. I even logged a 2nd Pilates session this week. And, I’ll be taking my VERY FIRST class at Soulcycle in Palo Alto on Sunday! When I put my goals on paper, I really take them seriously! 🙂
Yesterday was a REALLY good day! I don’t know if it is because the past couple of weeks haven’t been that great, but all sorts of good things happened yesterday and I am GRATEFUL!
In addition to getting several new writing assignments (yay!!) I found out that I was chosen to be a new Sparkly Soul Ambassador! I’m so excited to be representing this awesome brand. Every girl deserves a little bling, right?
Ok, were you one of the 10,000,000 people who saw the “Dear Kitten” video on YouTube this week? If you haven’t seen it, I am SO JEALOUS! You get to see it for the first time now! If you have cats, have ever had cats, or just like cats, you will CRACK up when you watch this video. Seriously, watch it now. If you are like me, you will watch it at least 20 more times. And still laugh. Every time. Seriously.
June is the month for peonies, and I LOVE PEONIES!!! If you follow me on Instagram, you will have seen the beaucoup photos that I have posted of my peonies. I love the way they look, the way they smell! I can’t get enough!
Happy Father’s Day weekend to everyone, especially to my Daddy! Wish I could be there to spend it with you, but I will see you in August — Love you!!
Happy Friday, y’all!
Share your Friday Randomness below!!
I was recently nominated for a Liebster Award by fellow blogger and Sweat Pink Ambassador sister Susan at Simply Modern Dance! Thanks, Susan!
I hadn’t heard of the Liebster Award until just a few months ago. For those of you who need a little background, the Liebster Award is an award passed around the blogging community. It is simply a way of getting to know each other & share new/great blogs with your friends & fellow bloggers.
First, you answer 10 questions asked by the person who nominated you. Then, you nominate 10 bloggers and create your OWN List of 10 Questions for them to answer. Sounds like fun!
Here are my answers to Susan’s questions (great questions, Susan!):
How long have you been blogging? 3 years this month!
What was your first blog post about? Work-Life Balance. The post was called The Balancing Act: Take Inventory. It was a series of reflective questions to ask yourself to figure out if you were spending the bulk of your time doing what you love with the people you care about the most vs. on other things. It is still one of my favorite posts, and I go back & re-read it/answer the questions frequently myself just to check in.
What do you do for work outside of your blog? I’m a Freelance Writer who writes about health, nutrition, and beauty for a variety of health and wellness publications including MAX Sports & Fitness magazine, Z-LIFE, Clean Eating, YouBeauty.com, and others.
What is your favorite recipe? My Spicy Veggie Frittata, which is easily my most frequently pinned recipe! I love it because it is super tasty & easy to make. I can whip it up for dinner and have leftovers in the morning for breakfast. LOVE that!
Why do you like fitness? I like seeing the progress I am making over time. I feel strong when I can hold a plank longer than the last time, run a faster mile, etc. Plus, it keeps me healthy by managing my weight, keeping my cholesterol levels in check (a problem for me because I am predisposed to high cholesterol genetically) I also love going for hikes & runs with friends.
Do you exercise alone or with friends? Both. I actually prefer doing cardio outdoors, which for me is hiking near my home at the Stanford Dish Trail or running on one of the nearby trails usually around Stanford’s campus. I find that I’m much more motivated to go for longer runs/hikes when I’m exercising & chatting with a friend.
Where is your favorite place to work out? Outdoors, near my home for cardio. I have a 1:1 Pilates session once a week, but otherwise I do strength training at home either using videos or workouts from the Nike Training Club app. I just don’t like going to a gym and standing in line to use machines. I feel like I can get a very effective workout at home. I’ve featured some GREAT & effective 15-minute workouts courtesy of Nike Training Club on the blog previously. Those are my go-to workouts.
What is your favorite way to relax? Kicking back with friends having a glass of champagne or a margarita, just chatting and laughing about our lives.
Where is your favorite place to travel? Hawaii! I’ve been to both Maui and Kauai, and I love the southernmost beach areas of both islands. I love visiting Wailea on Maui, specifically waking up & doing a little jog along the beach to get the day started.
How many countries have you been to? A few countries in Europe: France, Germany, Sweden, Italy, as well as England. I’ve also been to Japan, Thailand, and Malaysia. I’d like to visit Australia & New Zealand, as well as explore other parts of Europe, such as Greece.
Diatta at FemmeFitale Fit Club
Jody at Truth 2 Being Fit
Alyssa & Carla at Alyssa & Carla
Jessica at Jessica Gets Fit
Becky at Run Be Run
Caity Jane at Slim and Savvy
Paige at A Paige Full of Glitter
Amy Pope Fitzgerald at Twingles Mom
Mandy at The Running Besties
Jess at Just Call Me Janks
Please let me know when you have posted your answers so I can check them out!
Here are my QUESTIONS FOR YOU:
1. What is your fondest memory?
2. What is the best advice you’ve ever received?
3. What was the best trip you’ve ever taken & why?
4. What is your favorite song to listen to while exercising?
5. What are your 3 must have beauty products?
6. What is the best book you’ve ever read?
7. What is your biggest pet peeve?
8. How far away do you live from the place you were born?
9. Who is your Fashion Icon?
10. If you could live anywhere in the world, where would it be?
Happy Friday! I have been absent for a couple of weeks, but not because I wanted to be! I was moving to a new hosting provider, and the migration was not as easy as I had hoped it would be. I’m thinking some of you fellow Bloggers can feel my pain, right?
The really bad part is that I lost ALL of my Blog subscribers! The number of subscribers I had using the plugin from Jetpack is now a big fat zero, and I don’t have all of the email addresses to get in touch & let people know 🙁 So here I go again with an attempt to grow traffic from scratch. SIGH…
The theme this week is “Five Places I’d Like To Run.” I’m excited to join this link-up for the FIRST TIME!
Without further delay, here are the Five Places I’d Like to Run!!
This Half Marathon sounds AMAZING! I saw pics from runners who ran this last year, and the views were incredible. As if the scenery weren’t inspiring enough, there is pre-run yoga & an after-run festival. This run is most definitely on my bucket list. Has anyone run this half? Does anyone want to??? 🙂
2) The Napa to Sonoma Wine Country Half-Marathon
13.1 miles of running through vineyards and then wine at the end? I’m SOLD! But so are a lot of other folks … this race sells out FAST! Haven’t been quick enough to get a spot yet, but I’m going to keep trying.
3. Patagonia, Argentina
I’m a sucker for gorgeous views, lemme tell you. Nothing puts a smile on my face like a run while taking in something amazing! Patagonia, Argentina is #7 on the list of 100 Places to See Before You Die. It’s on my list too! Just … WOW!
4. Springtime in Tokyo, when the Cherry Blossoms are in Bloom
My husband took this photo, and though I have visited Tokyo a few times I have not had the pleasure of being there during that precious week when the Cherry Blossoms or sakura are at their finest. Peak season is mid-March, though you can find a more precise schedule from year-to-year posted by the Japan Weather Association! These are my FAVORITE flowers — such a delicate pink. I can’t imagine a better backdrop for a run!
AND LAST BUT NOT LEAST
5) Zakynthos Island, Greece
And once again, that gorgeous turquoise water has caught my eye!! Though the rugged terrain may make for a tough run, what a prize at the end when you get to relax and enjoy the view from this beautiful beach! I think I’ll just close my eyes and pretend I’m there for a few minutes now 😉
SO TELL ME …
Have you ever run in one of the places? Make me jealous & tell me ALL about it in the comments, please!!
What are some of the places you dream of running? And if you aren’t in to running, how about beautiful places on your Bucket List to see someday?
Have a great weekend, everyone!
Hey everyone! Happy Friday. I took a few days off last week for some much needed R&R, but I’m back to give you another great option for fitting a workout into your work day as part of the Workouts You Can Do Anywhere series.
Let’s talk about the work day…
Some of you have a desk job that leaves you kind of folded in half & hunched over for the majority of the day, (been there!) while others may do work requiring standing on your feet for most of the day. Whatever your current situation, I’ve got some ideas for how you can squeeze in a workout while you’re at work!
I’m sure one concern is getting sweaty and not the having time or facility to shower in the middle of day. Lucky for us, there are several AWESOME No-Rinse Bathing Wipes on the market that you can throw in to your handbag that will nip that problem in the bud!
The Desk Job Workout
I love this infographic from NanoWorkout.com that gives you several ideas you can do while still parked at your desk. You can try these while you are on a conference call or during a break.
Time to get out of your chair too? Even better! Walk around the block to warm up & cool down before & after doing one set of these exercises.
Now, for those of you who are standing most of the day at work …
The good news is, you are already burning an average of 50 calories more per hour that people who sit during the day. And if you are doing a job with extra activity while standing (cooking, styling hair, giving facials) then you are burning that many more calories!!!!
While you’ve got the advantage here, you still need to crank up the intensity a bit to get that cardiovascular workout you need.
Take advantage of adding a little pep to your step on the way to work. Park farther away than you do now & try and get a 5-10 minute walk from your car both before & after work. Got lots of stuff to haul with you? Great! That’s extra resistance — but make sure you are balanced! You don’t want to injure yourself by carrying 25 pounds on one shoulder!
Park in a parking garage? Take the stairs instead of the elevator when going to and from your car. Three flights of stairs three times per day burns off about 45 calories. Doesn’t sound like much, but over time it can make a huge difference!
On your break, try walking to pick up lunch vs. ordering in. Go for a quick walk around the block to push through that afternoon slump instead of grabbing a coffee that might lead to poor quality sleep later that night.
Hope these tips for How To Squeeze a Workout Into your Work Day were helpful!
SO TELL ME …
Is there a special part of your commute or daily routine that you thought of that can be changed to help you burn a few extra calories? Share it with me below!
I put out some feelers this week to find out where you really need help and how I can best provide that help and support to you. One of the most requested topics was How To Fit In a Workout. I’ve previously given you posts featuring 15-minute workouts, workouts focused on specific trouble zones, and workouts you can do from home.
I’m taking it down to an even MORE PRACTICAL level & hoping that you find this new series called “Workouts You Can Do Anywhere” easy-to-implement & do-able in almost every situation.
Today is the first post in the series, and we’re starting in a room in your house where you likely spend a great deal of your time — THE KITCHEN.
You’ve heard the expression “Abs are made in the kitchen?” Well today, we’re not just making abs by eating a clean diet. We are literally sculpting abs (and other muscle groups) from the convenience of your kitchen! Each move takes only about 30 seconds to complete. Try these moves while you’re: waiting for the coffee maker to do it’s thing or the tea kettle to boil, while your toast is in the toaster, or ANY time you have a minute or two while going about your normal routine in the kitchen.
Let’s get started…
1) The first move is Leg Swings. Stand perpendicular to the counter and place the hand closest to the counter on top of the counter for support. Swing your outer leg frontwards & backwards (like a pendulum). One complete forward & backward swing is considered one rep. Keep your glutes in tight and leg muscles engaged.
Aim for 15 reps, then turn around & switch to the opposite hand for support & opposite leg for swinging performing 15 reps on that side. If time allows, do one more set (15 more reps on each side).
When I do this exercise, I feel both my glutes and hamstrings engage.
2) Second is Wall Pushups. This is a type of supported push-up that allows you to build upper body strength. The movement is exactly what it sounds like. Facing a wall, (or again, using the edge of the counter if there isn’t a free wall in your kitchen) start on your tiptoes with arms and elbows straight and palms against the wall. Bend elbows to come in towards the wall, then push away until your arms & elbows are fully extended. Try and squeeze in 10-12 reps. Trust me, you will feel this after a few reps if you are doing it correctly and keeping those elbows close to your body. If time allows, perform another set.
3) Bicep curls (with cans or water bottles). Grab a couple of 28-ounce cans from the pantry (these are usually canned tomatoes in my kitchen!). If you don’t have any, grab a couple of filled water bottles to complete this exercise. If you have a set of handweights, you can use these too! Just trying to keep this geared towards you using your few spare minutes to squeeze in some exercise! Really focus on those bicep muscles and curl those cans up at the same time to complete one rep. Do 15 reps. Again, if you have time, go for a second set!
Give yourself a good stretch when you finish these three moves. Stand facing the counter with straight arms, both hands resting on the counter’s edge. Slowly lean forward with a straight back (you can bend your needs slightly if you need to in order to keep a straight back). Hold for 20-30 seconds. I feel this stretch in my back, hamstrings, and in both arms.
BONUS MOVE: Before you stretch & if time allows, drop down and plank it out!! Start with holding a 30-second plank. Each time you do this, try and hold for a couple more seconds. You will definitely feel your abs shaking as well as your arms as you hold a strong blank.
What did you think of The Kitchen Workout? I’d love it if you’d leave a comment below & let me know how you felt after trying one or all of these moves!
Hope you enjoyed this first post in the Workouts You Can Do Anywhere series! Next week, we’ll be doing simple moves for just a few minutes in another place you already spend a lot of your time.
SUBSCRIBE below so you don’t miss a single post! 🙂
Happy Friday everyone! I wanted to try something a little different for today’s #FitnessFriday post.
Until recently, I was one of the only people in my extended family that was really in to health & fitness. A little while back, my cousin Jill started kicking butt & taking names by ramping up her fitness & dropping a significant amount of weight (good job, girl!!) My “cousin-in-law” Beth also joined the party and despite having four young kids and a full-time job, she is up at 4:30 a.m. to hit the gym before the kids are up getting ready for school.
Then LOTS of other cousins and my sister started the 21-day Advocare challenge. My sister lost a whopping 40 pounds in 40 days!!! My cousins have all posted great results of their own on Facebook & continue to drop pounds each week.
We are all what I call First Generation Fitness Enthusiasts. By that, I mean we didn’t grow up with moms and dads who did Jane Fonda or mall-walking (at least as far as I know!!!)
At some point, we each came to the conclusion that we wanted it enough to BRING IT, despite the time, energy, effort it took or the fear of making a change.
Because change can be scary, right? Change brings up feelings from the past, maybe when we tried something that didn’t go so well. The image below says it all: If You Change Nothing, Nothing Will Change!
Question: Are You a First Generation Fitness Enthusiast? What prompted you to embrace change and opt for a healthier lifestyle? Also, what motivates you to KEEP GOING when something comes up?
If you have a blog or Facebook page where you talk about your own fitness challenge & journey, I invite you to share your link below! It helps us all stay motivated when we realize how much we have in common with one another!
Have a great weekend!!
Happy Friday! So many people LOVED my previous post, The Best 10 Workouts You Can Do at Home … especially the Kill Those Calves workout. That workout alone received more than 1400 repins on Pinterest!
If its lower body you want, then that’s what you’ll get!! 🙂
I’m working on more lower body toning myself, and I have reviewed TONS of lower body workout pins on Pinterest, YouTube videos, as well as my print magazine archives.
Today I’m going to share one of the BEST lower body workouts that I found.
This was a segment from one of Jillian Michael’s videos that I discovered on YouTube. I’m having you repeat each move three times to get that lower body burn that will equal GREAT RESULTS.
I’m calling this workout the Lower Body Blast. I did this 2 days ago, and I can still feel the burn (in a good way!)
Tack on this 20-minute session after 30 minutes of cardio or do on its own to create shapely glutes & thighs. To watch each of these moves performed, check out Jillian’s demo here.
WORK HARDER THAN YOU THINK YOU DID YESTERDAY!
Some of the best post-run stretch routines I’ve ever done include some basic yoga poses for hip flexors, quads, and hamstrings.
Today’s #FitnessFriday post is an awesome Yoga For Runners Infographic developed by Michigan-based sports & fitness apparel store, Gazelle Sports. I think you’ll agree this picture is worth a thousand words!
Runners: What are your favorite pre & post-run stretches?