Family Friendly Activity

So, you had a bad day at work, and you're completely stressed out. Does this ring a bell? It sure does for me! You come home to chaos and you aren't sure how you're going to handle it. For the Modern Women who have families, this activity is perfect and most of you will remember this as your favorite childhood activity: bike riding!

Not a motorcycle, but the good old fashion bicycle! 

It's such a great leg work out and it gives you the chance to take in the scenery, breathe the fresh air, and even visit with the person(s) you're riding your bike with.

 

A simple bike ride can be the perfect family ending to any day! Take your kids with you after dinner so they too can have a chance to get out of the house and exercise! 

If you have a significant other, this would be the perfect opportunity to spend time together while exercising! 

Not only is bike riding a great leg workout, but you can socialize during this activity as well. Plus, depending upon the time of day, I'm sure you could even get a tan! It definitely helps to switch up your workout routine a bit, and make sure to include your family, if you don't do so already.

Pilates: Take Control Of Your Health

For some people, lifting weights just doesn't fulfill their need for exercising. There are many techniques out there to strengthen your muscles, but there is one particular form of exercise has really stood out to me after doing some research: Pilates. The form in which the body and the mind are connected.

Sure we've all heard about Pilates, but how well do you know about this form of exercise? Having a healthy body is just as important as having a healthy mind and Pilates works on both! It is an exercise that can help you heal your ailments without taking drugs to temporarily fix them.

Think about it! Why on earth would you pay a bunch of money to take medicine when you can help yourself heal AND become fit all in one! Plus, your health insurance may even reimburse you for joining the gym and taking some Pilates classes! 






Pilates has a variety of forms of exercise, from Yoga techniques, to Martial Art exercises, and even Boxing!







Check out this short video on the History of Pilates. It is a perfect explanation of the origin of Pilates as well as a brief overview of the potential it may have for you!

Why Pilates?

• Help you heal minor ailments
• Help strengthen your mind and body for a healthier, more energetic life
• Do you sit at a desk all day? Correct your posture!
• Get your 6 pack you always wanted
• OVERALL, BE HEALTHY, LIVE LONGER, AND LIVE HAPPIER!

If you would rather workout at home, Amazon has some pretty inexpensive DVDs teaching Pilates. 

Check it out: 

More Abdominal Workout Tips

A Healthy Body=A Healthy Mind


Alright! Here are some Abdominal workout ideas I came up with and so far, I have seen awesome results. (Don't forget everyone has different body types! The important thing is to feel healthier). I wanted to focus on my lower back and abs because I noticed I wasn't having lower back issues from sitting at my desk so much at work. Plus, having a strong back and core will help prevent injuries in the future. Let me know how these work out for you!

Materials Needed:

Exercise Ball
Yoga Mat
Positive Mindset!

Beginning Exercise #1

Begin by warming up your abs! I always do this before any exercise! For beginners, try doing crunches: 3 sets of 20. Start by doing a regular crunch upward 20 times. Then switch the the left and do 20 more crunches and then crunch the the right (or vise versa). For the more advanced ladies, I started out with 30 crunches each set and I am now at 40 crunches for each set.

Exercise #2

After warming up, I take a few seconds for a break and I transition myself into something more intense. Depending upon what you are trying to accomplish, you can do these exercises in an order! Then I usually begin to work on my lower abs. 

Beginners: 30 reverse crunches (leg lifts)

Intermediate: 40 reverse crunches (lef lifts)

Advanced: 50 or more reverse crunches (leg lifts)

Reverse crunches or leg lifts, I've heard of this exercise in many different ways, consists of you pulling your legs into your chest and pushing them back out in the most straight of a line as you can get. You should really feel the burn on your lower abs. I always put my hands behind my head for balance, but putting your hands underneath your bottom might be easier.

Exercise #3

Scissors Crunches! These will totally make you feel the burn, in both your abs and your legs! (Hurts so good).

Beginners: 20 

Intermediate - Advanced 30 and over

To perform scissor crunches you simply lie flat on the ground, I typically use a yoga mat or blanket to lie down on because my back/tail bone is pretty prominent, then you lift your legs 30% or 40% off the ground in a straight angle, and your move your left leg over your right and then switch to moving the right over the leg in a scissor-like motion.

Exercise # 3

Then I'll get some cardio mixed in there and I will do mountain climbers. All you do is get in the push-up position and bring one leg into your chest at a time and bring it up and down in a running motion to get your heart rate up!

Do this for 1-3 minutes depending upon how your body feels. Don't forget to get out of your comfort zone and really push!!

To work on your balance, try using an exercise ball! (See picture below).

Exercise # 4

Planks! Planks are good to build the strength of your back muscles which will prevent back injuries down the road! I always have to use a yoga mat or blanket of some sort to my elbows when doing this exercise. 

I typically begin my planks with both arms on the ground. Try placing a mirror beside you so you can see your form! Don't put your bottom up in the air and don't sag either. Try to be as straight as possible.

Hold the plank for 45 seconds and complete 2 repetitions. If you need to, only do 30 seconds until you have built up more of a resistance to the exercise.

Take about 2 minutes for a break and then complete the left and right side planks with the same 45 second hold with 2 repetitions.

These are just a few ideas to help you get healthy and feel amazing! I noticed, the more I workout, the clearer my mind is while at work. A healthy body= A healthy mind! Keep pushing and strive to be the best you can be. Don't give up! Just keep telling yourself over and over again, "I can do it! Keep going!"

I hope these tips help you!

Motivational Tips To Keep Striving

Lately, motivation has been hard to come by. I really have had to dig deep to keep myself going and I know I'm not the only woman out there who has found herself in the same rut! Our busy schedules and lives are becoming more hectic! We must keep pushing forward and making sure we are staying motivated because one specific time of the year is here and almost all women dread it: swimsuit shopping! This is when we, as women, stare at ourselves in the mirror while trying on, God knows how many, swimsuits and we criticize every single thing on our bodies! Why do we do that to ourselves?! Every one of us is beautiful!

Recently, I have found myself looking at pins on Pinterest and I catch myself thinking, "I remember when I used to have that toned of a body," or I think, "I wish I still looked like that." WELL ENOUGH IS ENOUGH. I have found a new motivation to keep me trucking along and I think you will benefit from it too!


It's time to get our butts in gear! When you try on your swimsuits and look in the mirror, tell yourself, " Man. I'm going to look great in this swimsuit after I finish my workout program (or diet)!" 

If you're surfing the internet or magazines and see women you would like to strive to look like, then keep saying to yourself, "I WILL LOOK LIKE THAT IN 3 WEEKS!" 



Make sure you give yourself a time frame so you can hold yourself accountable! It will make the goal more realistic and attainable. Tell your friends and/or significant other(s) about your new goal so you will feel the pressure to complete and reach your goal! Make sure you write it down for yourself. You can even put it on a post-it note and hang it on the mirror you use to get ready in the morning!


KEEP STRIVING AND PUSHING! HARD WORK AND DETERMINATION ALWAYS PAYS OFF!

Easy and Quick Leg Exercises for Hot Summer Legs #1

I was sitting watching The Walking Dead, when I realized, it's April!  Spring is basically here, which means swimsuit season! So I decided I want to work on my legs and abs for my bikini body! I'll go over some leg exercises to try that will give you a nice, defined looked! Depending upon your body type and diet, you should see some results within 2-3 weeks! :)

(Optional)Materials Needed:      

Yoga Mat

Dumbbells

Sturdy Chair

Try This:

1. Start with lunges. I do these when I get off of work while I watch TV. Stand in place and do 10 lunges (5 per leg). Make sure you don't bend your knee over your toes.
2. With no break in between, do in-place squats, either with or without dumbbells.
3. Then do 10 backward lunges (5 per leg). If you don't have very good balance, use a table or chair to help you balance.
4. If you have stairs in your home, run up and down them 3 times without stopping. If you don't have stairs, simply take a chair and do 50 step-ups. Make sure to drive your knee up towards the ceiling.
5. Take a break if you need to! Next are mountain climbers. Begin in the push-up position and bring your knee up towards your chest. (See picture below). I usually perform the mountain climbers in a running motion to get my cardio up, but if you cannot do this yet, by all means, take your time.
6. Repeat as necessary. Do not take a break between 1, 2, or 3. If you need rest, do so after step 3 and 4!

I usually mix it up and do side lunges as well in between Step 1 and 2! If you need more of a challenge, totally add the side lunges in there! Let me know how this works out for you!

SWIMSUIT LEGS HERE WE COME!

Lunges

Side Lunges

Squats

Step Ups

Mountain Climbers

Eating Habits: What You Deserve and Need!

If you exercise then you're in the clear to eat whatever you want! After all, you work so hard to stay motivated, what will your diet have anything to do with your exercising, right?? WRONG! Your eating habits have EVERYTHING to do with exercising! What you put in your body is what you get out of it. Whether you are trying to lose weight, tone your body, or just stay healthy, you need to feed your body what it deserves and needs!

I often preach eating organically because, let's face it, why on earth would you want to put chemicals in your body? 

Why YOU should eat healthy and organic:     

1. No horrible chemicals that will harm you
2. Humane conditions for the animals
3. Tastes and cooks 100% better!
4. Your mind and body will feel much better within a few days of eating healthier and organically
5. You'll see quicker and better results with exercising

How can you eat healthier? Isn't it more expensive? No. It's easy! When you create and/or modify a budget you can make room for almost anything! I always purchase organic foods including meats, milk, cheese, and vegetables. How have I made room in my budget to afford it? I buy off-brand toiletries, dish soap, and basically any non-food items you need at the grocery store. You won't believe how much money you have left over for your perishables. Here's a site that gives some other ideas to budget and save money while eating right:

Eat Right.

Also, eating out at fast food joints costs a lot over time! I did an experiment with eating out for 2 weeks as opposed to going to the grocery store and eating at home. I spent $100 more eating out (with a family of 2) at fast food places, than going to the grocery store and cooking for 2 weeks.

What exactly do I mean eating healthier? I mean stay away from processed foods! That includes boxed dinners, helper dinners, pizza rolls, etc. I'm not saying never eat them, because we all need a quick dinner once in a while especially if you're a working mom! I also am referring to eating healthier by watching what kinds of foods you eat the most. Try to serve at least 2 vegetables with each meal. I usually have my main meat dish served with 2 different types of vegetables.

It is said the Mediterranean diet is the best for you. It is rich in fruit, vegetables, poultry, beans, and fish. Here is a great site I found that explains the diet. 

Mediterranean Diet

This diet claims to be extremely good for your heart, brain development, weight loss, and overall healthiness. I try to keep this in mind when I'm cooking.

Here's an example of their food pyramid:

Make eating healthy a priority for you and your family!

As always,

stay motivated ladies and you will see results! Keep yourself healthy because you deserve it!

Quick Arm Workout

With everyone settling back into their routines after the holidays, it is super important to keep making room for your workouts! Revisit the blog on scheduling workouts if you need to. Keep motivated! Just remember, spring is right around the corner!

Here are some quick arm workout ideas for when you only have 10-20 minutes to spare for a quick workout! Perhaps before getting ready for the day.

Materials Needed:

Dumbbells (any weight)
Medicine Ball


Exercise 1:

This exercise is 2-in-1. It's  bicep curl with shoulder press.
Take the dumbbells in your hands and put them at your sides with your palms facing outward. Lift the dumbbells up bending at your elbow. Then continue to lift the dumbbells up over your head and this counts as 1. Complete 3 sets of 10.

Exercise 2:

Tricep Extentions. You can do this with either both your hands on the dumbbell or just one. Bring the dumbbell up over your head and slowly lower the dumbbell behind your head and back up above your head and that counts as 1. Again, do 3 sets of 10.

Exercise 3:

Chest Fly. You can do this exercise on your medicine ball or sitting up on a chair. You're basically opening your arms up. Start with your dumbbells in front of you placed together in each hand. Then open each arm up to the outside as if you are opening up for a hug. Complete 3 sets of 10 as well.

I typically do these 3 workouts right before I get ready to jump in the shower! Why not start your day in the right direction! You'll feel so much better!