Treadmill: Let's Climb Again!

For all you treadmill lovers out there (who don't exactly like to run), here is a 30 minute--make you legs burn--climbing exercise! Remember, adjust the speeds to what works best for you, but

do NOT be afraid to push yourself!

Enjoy!

Anyone down for a challenge?!

After being housebound for 2 days because of a random blizzard, I've revisited some of the funnier moves I've pinned on Pinterest. Here is one of my favorites. At first glance you think, huh, but then you try it and WOW! I actually feel it every time. The bonus: it takes a whopping 5 minutes and claims to thin your thighs in 10 days! (added bonus: it works your abs while you are doing it as well!) Anyone want to try it with me?! Start by taking your leg measurements:

(This is totally a picture to measure boot measurements, but I thought it worked!)

I like doing upper ((L2)), mid ((right in the middle)) and lower ((L3)) thigh on both legs.  Redo these measurements throughout the challenge. I'm thinking day 1, day 5, then day 10! Keep doing your regular exercises and add this to your daily workout (or even on your off days!).

Let's take the 10 day challenge! 

Round One:

Start by lying on your back, feet straight in the air and toes pointed as hard as you can. Bring legs down one at a time, slowly counting to 2 as you keep the leg tight.

Repeat for 8 times on each leg.






Round  Two:

This time, flex the feet as hard as you can while still holding the legs straight up. Slowly bring legs down, one at a time, counting to 2 as you keep the leg tight.

Repeat 8 times on each leg.

Round Three:

Keeping the legs straight up and toes pointed, cross your ankles three times then keep them tight as you bring them down (shown) and back up.

Repeat this 8 time.

Round Four:

Repeat round 1-3 two more times!

For full explanations, and more pictures, go HERE!

Let me know if it works for you!

Enjoy!

Stretches

People generally forget that stretching is just as important as cardio and strength training in the 

scheme of getting in shape. It's vitally important to stretch out your muscles at the end of your workout, when the muscles are warm. I should give you a heads up, a lot of these stretches are used in Yoga. 

If you haven't tried yoga yet, it really is a great form of exercise to incorporate in your routine even once a week! I've noticed a difference in just once a week for a month now! 

If you are just focusing on stretching (and not right after working out) start out with some sun salutations (remember this post) to warm up. 

Today we are primarily hitting the lower body to work on flexibility and ease muscle pain.

 We will do upper body later!

-Back-

Torso Twist

Keep you upper body on the floor as you bring your knee across the body, twisting the spine.

Cat/Cow

On all fours, round your back up, and then arch your back, driving your belly down.

I loved this stretch when I was pregnant!

Child's Pose

Lower back stretch. Push those hips back.

Plow

You can keep your knees up, or drive them to the floor for a deeper stretch.

Upward Dog

Arch your back as you stretch your back and abs.

-Inner Thigh-

Butterfly

With the bottom of your feet together, open up the knees to the floor.

 Gently lean your body forward for a deeper stretch.

Deep Lunge

Make sure your knee stays stacked over your ankle. Keep the back knee on the floor

and push the hips forward for a deeper stretch. Hold for 30 seconds and switch sides.

Pigeon

(I think this picture explains the positioning better than I can!)

Variations: You can hold your body up, bend the back knee and grab the foot, or lean

forward-resting your head on the floor. I LOVE this stretch! Hold for awhile and switch sides.

-Glutes-

Cowface Pose

Stack your knees and lean forward to deepen the stretch. Switch sides.

(I like to swing the upper leg back and take this stretch to the pigeon stretch ((above))).

Reverse Pigeon

Ankle across the knee, and pull the bottom leg towards your body. If you want to

deepen this stretch, grab the bottom foot. Hold for awhile and switch sides.

-Hamstrings-

Runners Stretch

Bring one foot in, and extend one leg. Lean towards the extended foot. Sit up tall and

take a deep breath in and as you exhale, try to lean even further forward.

Switch sides.

Standing or Seated Forward Fold

This move can really be done standing or seated. With each exhale, focus on sinking

deeper into the stretch, feeling the pull in the back of the legs.

 

Standing or Seated Straddle

Another move that can be done either standing or seated. Focus on stretching both sides and the center.

With each exhale try to get deeper into the stretch.

Enjoy!

Running: Get 5K Ready in 6 weeks!

It's no mystery that I hate running, but it's the one type of exercise that I REALLY would love to 

get into. Runners are gorgeous! Their muscles are amazing! Who wouldn't want a piece of that! 

So why should we start running? Here are some of the great benefits:

   Heathy heart and lungs

   Reduced body fat

   Reduced stress levels

   Better bones and joints

   Improved mental health

   Better gut health

   Improved muscle tone

So are we ready to get started?! I'm one who does better signing up for events to force me into doing something like running! Now is the time! My first race is less than a month away! 

Here is a 6-week plan of running/walking to get you ready for a 5k (that's 3.1 miles). 

I got this routine from this fantastic book I borrowed from the library.

The running section was by far the best, and it included lots of plans for 5K's, 10K's, half marathons, and marathons. If you are thinking of training for a major event, this is a good resource to check out!

Top 10: Resistance Bands

Resistance Bands are inexpensive, light, and can be used everywhere! They are a great tool

for at-home workouts or stroller groups! I use them occasionally in my sculpting classes

too because they are a great way to make your muscles work differently!

Here are 10 great moves you can do anywhere to attack your body!

(I conveniently used a bunch of these moves in my class last night, so I added my thoughts! Yay!)

-one-

Front Extensions

Keep your back foot on the center of the band and tighten your core as you lift your

arms straight up to shoulder height. Control the arms back down to start.
(Kat's note: two thumbs way up!)

-two- 

Flutter Kicks

(this picture is no help)

Put your feet in the handles, and hold the band in the center. Scissor your legs, so when the right

one is down, the left is up and switch. Play with the tempo to see what works your legs the best!

(Kat's note: Just eh. If you play with the resistance you can get it to really work your glutes!)

-three-

Standing Row

I like this variation of the row because with the balance challenge you are engaging your core!

Lift one leg up-band under foot-and pull those elbows back, squeezing your shoulder-blades as you do.

Repeat 8-16 times and switch sides.

(Kat's note: I ended up wrapping my band around my foot once to add resistance and holy moly this was hard and a great balance challenge!)

-four-

Lat Pull Downs

I really don't think I could explain this better than the picture. Enjoy!

(Kat's note: I felt this in my upright arm. It's a goody!)

-five-

Triceps Press Up

Keep your arms straight by your sides as you press them to the back, keeping your spine nice and

straight. Press as high as you can and slowly bring back to the start. Can add pulses.

(Kat's note: HARD!)

-six-

Basic Row

Sit tall with the band around your feet and crossed creating an X. Pull the elbows back to perform

the row. Palms in and elbows back or palms down and elbows out and high.

-seven-

X-Raise

Stand with feet hip-width apart, the end of a band under each foot. Hold the other end in the opposite hand so bands crisscross in front of you, hands at sides. Bend knees and squat, extending arms out slightly to sides. As you straighten legs to stand, simultaneously reach up and out (as shown). Return to squat for one rep. Do 12 reps.

-eight-

Outer Thigh Press

Band under feet, band crossed. Open your legs, keeping the resistance on the outer edges of the 

feet, and return to start. Works those forgotten hip flexors and outer thighs.

(Kat's note: BIG fan of this one! I will definitely be using it more often!)

-nine-

 Basic Shoulder Press

Once again, I think the pictures speak for themselves!

-ten-

Biceps Curl

You can change the intensity of this move depending on where you stand on the band.

The closer it is to the other handle, the easier this will be. Repeat 8-16 times on one side then switch.

Thanks for joining me the past 10 days for the Top 10!

Top 10: Music

I asked around for people's favorite songs, and the best part, I got a lot of random responses!

 Some LOVE techno, where others love pop, and then even rap got thrown in there! Love it!

 Music has the power to move you and get you MOVING! Find what you love, and make it work! Here's the top 10(ish) and none of the choices I would have ever thought of, but I now love 

(and sorry about the songs with language! I couldn't find the cleaner version)!

 Enjoy!

(And I'm so excited to figure out Spotify! Guess who will be adding music more often!)

Top 10: Exercise Ball

The exercise ball. So versatile and an effective tool to strengthen your core and the rest of you!

-one-

Back Flies

With the ball at your hips, and weights in each hand, squeeze your shoulder blades together 

as you lift your arms. This will work your total back!

-two-

Bicep Curls

Use the ball to stabilize your arms as you perform the curl.

-three-

Chest Press

Keep the ball at your upper back, hips pressed up. Bring the arms down across the chest and 

press back up. You will feel this in your chest, and your glutes!

-four-

Stretching

The ball can be used in stretching tool as well as a sculpting tool. My favorite is a simple back

bend. The ball supports your body as you stretch it out!

-five-

Basic Crunch

On the ball, this crunch takes on a whole new dimension making it hurt! (in a good way, I swear!)

-six-

Hamstring Roll-ins

Misery. Keep those hips up, feet on the ball, and as you roll in the feet towards you, 

prepare to hate me.

-seven-

Hip Press

Feet planted on the ball, press the hips straight up and return to start.

Great for the glutes.

-eight-

Pendulum Abs

Pass the ball from your feet, to your hands, keeping the lower back down the whole time.

-nine-

Leg Lifts

This is an advanced move. Start in plank position. If you feel like you have the balance down-

lift one leg at a time, squeezing the glutes as you do. Repeat 8-16 times and switch legs.

-ten-

Wall Squat w/Front Extension

Start with the ball at your lower back, pressed against the wall. Squat down to a seated

position and back to standing. Can make it a one-legged squat or add a front arm 

extension, biceps curls, or t-raise to the squat.

More great moves here and here.

Top 10: Barbells

Today's top 10 is another tool found in most garages, basements, and spare bedrooms because it's

 the one tool most guys want in their home gym! BARBELLS! Great sculpting tool for both

men and women. General reminder, make sure you have a spotter, just for the safety aspect!

-one-

Deadlifts

Keep your back straight, knees soft, arms about shoulder width apart. 

This is a move you will be able to add quite a bit of weight to (I would do 20 lbs) and handle it!

-two-

Back Squats

Hold the bar just behind your head, on the top of your shoulders. Squat down, like you are 

sitting in a chair, and come back up to standing.

-three-

Plie Squat-Elvis Style

I LOVE this move! Start in a plie squat, slowly pivot on one toe and turn to a lunge position.

Slowly return back to the plie squat, and back up to standing. Repeat on the other side.

-four-

Bicep Curls

Hands about shoulder width apart. Hands up or hands down, elbows stay in tight as you do the curl.

-five-

Front Squat

Hold the bar in front of your chest as you squat down into a seated position.

-six-

Row

Lean forward in a slight squat position, back straight, hands shoulder width apart. 

Drive your elbows back as you squeeze your shoulder blades together.

-seven-

Shoulder Press

Start with the bar on your shoulders, hands slightly wider than shoulder-width apart. 

Press straight up, and back to start.

-eight-

Shoulder Shrugs

Hold the bar shoulder-width apart. Keeping the bar down, shrug your shoulders up, squeezing

then at the top, then release back down.

-nine-

Upright Row

With a narrow grip, bring the bar up-leading with the elbows, bringing the hands up to the chin.

Release back to the start, controlling the movement down.

-ten-

Chest Press

This move can be done on a straight bench, incline, or decline to work the muscles.

Hold the bar with hands about shoulder-width apart, and arms straight up.

Carefully bring the bar down, aligned with the chest, and then press it back up.