Tag Archives: cardio

My Favorite P90x Moves

It took me forever to finally break down and buy the P90x system.  The price was the absolute biggest factor.  I couldn’t get myself to pay $120 dollars for a workout dvd.  Then I realized that most people pay at least that much going to a gym, so I found it to be more of an investment that anything.  Plus, even if I wasn’t the perfect P90x-er, I was still going to get a great workout.  In the end, I went on Amazon.com and found the system for $80 used.  I couldn’t say no to that price!

So I’m going to share with you my favorite moves from the workout dvd’s.  Now you can try these at home or at your gym and see if they work for you.  At the very least, you’ll see what I’ve been doing these past few weeks! I’ll try to explain them as best as possible. I’d much rather demonstrate them, but I supplied pictures to help you see what I am saying in my description of each move.

Here are my Top 5 Exercises

5) Balance Lunges

Balance Lunges

Balance Lunge

This move belongs to the Legs and Back series of exercises.  I love this move and was doing them even before P90x.

Place top of foot (or tiptoes) on chair. Lunge outward with other leg. Be sure to keep knee over ankle.  Dip down without allowing your knee to move past ankle. If necessary, modify by placing top of foot on chair. To intensify: Add light weights and increase range of motion.

4) Dive Bombers

Dive Bomber

Dive Bomber

The dive bomber is awesome.  I can usually only do 8-10 because my arms literally collapse.  This is part of the Chest and Back workout.

Begin in a “downward facing dog”-like position but with wider feet and arms.

Lower your head to the ground as you arch your bad – pretend there is a fence and you are going to go underneath it.  Stay on your toes as you do this move.

Finish by pushing yourself upwards.  Your back will be arched.  Your chest should be up with straight arms – this is like an “upward dog” pose in yoga.  You should still be kind of on your toes, your knees shouldn’t be touching the ground.

To go into the next move, either push back into a downward dog or do the move in reverse by lowering back into the second part of the exercise and again back into the downward facing position.  Either will work, but doing the move in reverse will be harder.

3) Right Angle Pose and Extended Right Angle Pose

 

Extended Right Angle Pose

Extended Right Angle Pose

This one is kind of tricky to explain, but I’ll do my best.  This is my favorite move from the Yoga series.  Begin in a deep lunge, don’t allow your knee to extend over your ankle in the process.  Next, raise your arm over your head.  Your other hand can balance on the ground nearest your front foot for now.

Next, bring your raised arm back behind you.  Use the other arm to reach under your front thigh and grab your wrist.  Hold this pose for 30 seconds or so.  Then do the other side with the opposite leg in front and the opposite arm reaching behind and underneath you.

2) Jump Knee Tuck

 

Jump Knee Tuck

Jump Knee Tuck

This is fairly straight forward.  The jump knee tuck exercise is part of the Plyometrics workout.  Basically, you’ll want comfortable shoes for this one and a cushy mat under you.  You’re going to spring off the ground and tuck your knees into your chest then land on your toes.  Try to make sure you don’t come booming down to the ground – you should land relatively quietly if you’re landing on the balls of your feet.  Do this multiple times for at least 30 seconds.  The last 10 seconds, pick up the pace and do as many as you can very fast.

1) The Push-Up

 

Push Up

Push Up

Surprise!  Anyone who has read through my blog knows I am a stickler for push-ups.  They really are the best exercise that hits all the best places on your body.  You’ll work your chest, butt, arms and abs.  No more saggy anything with this move.  Heck, if it’s good enough for those tough army soldiers, it’s good enough for me!

Now, start in the plank position.  Lower yourself, keeping your back straight (not saggy and don’t allow your butt to stick out in the air).  Keep lowering your body until your arms form a 90 degree angle.

Next push back up onto your hands, keeping proper form and then repeat the exercise.

Your wrists may hurt, so try getting the push up bars as these will keep your wrists from straining and will also extend your range of motion.

So there is just a taste of my daily burn.  I’ll post more exercises as I go.  I hope this helped anyone who was curious as to what the P90x program entails.  Obviously there is a LOT more exercises, these are just my favorites that I look forward to sweating through.

No Room at the Gym: when resolutionaries take over your gym space

Overcrowded Gym

Overcrowded Gym

I’ve heard a lot of people complaining that they are avoiding their gyms like the plague.  Why?  Because they have been usurped by an overwhelming number of people who are working out as a part of their New Years resolutions.  I can’t blame them for not wanting to cram themselves into their gyms.  I hate going when there are a lot of people there and you have to wait for machines.  That’s why I just avoid the gym all together and workout in my home.

But, if you still want to hold on to that gym membership, but need a way to get your workout in without clawing your way to the elliptical – this is for you.

First, try going during the weekday or weekend evenings.  These are the time frames where you’ll find the least amount of people.  If you have a membership to a 24 hour gym, you can go late into the evening on weekdays as well.  This isn’t necessarily convenient, but keep in mind it is only temporary.  The mad rush will die down or smooth itself out.

Second, try taking a fitness class at your gym (or even a different gym).  They’re fun and still allow you to get in your calorie burn.  Plus, this allows you to get out of a workout rut and try something new that you may end up enjoying!  If you’re nervous to show up to a class solo -invite a friend to join you!  Otherwise, don’t sweat it too much because everyone is there just to get in shape and have a good time.

Finally, if all else fails buy a couple of workout dvds, go for a run, par-take in a winter activity like snowshoeing or take a yoga class at a private studio.  There are many options to get you in shape without even stepping into a gym.  YouTube even has workout videos if you don’t feel like paying money for a dvd.

You just have to make it work!

P.S. Also, don’t forget to not look on the new gym goers in a negative light.  Sure you have to wait for the treadmill, but they are probably in need of support and a good gym buddy!  So if you see someone at your gym who looks like they don’t know what they are doing, give them a hand and help them succeed with their fitness goals too!

See below for a sample workout from YouTube and links to more info!

http://www.abc27.com/Global/story.asp?S=13775178

NO MORE CABIN FEVER!!!!!

It seems the older I get, the more I hate winter.  I love snow, but I hate driving in it and it gets dark so freakin early that you miss those happy sunshine-y days.  This winter, I’ve got a game plan and I’m not going to end up stuck inside, bored and munching on a plate of Christmas cookies.
What’s my secret?  I’m going to embrace the cold.  There are so many activities to keep you busy even with snow on the ground, there’s just no excuse to be a winter bum.  The nice thing is that most of these activities end up being a workout in and of themselves, which is great especially if you can’t stomach running on a treadmill all winter long.

 

 

Snowshoeing Workout

Snowshoeing is probably going to be the number one thing I get into this season.  I live around many parks and nature preserves that allow for great hiking, but obviously deep snow can provide numerous challenges.  Snowshoes are the perfect winter hiking accessory.  They allow for more stability while walking in snow and ice, but also they are huge calorie burners!!!  We’re talking 480 calories an hour just going at a walking pace.  Not only that, but they are easy, easy, easy to use!  If you can walk, you can snowshoe.  It is also low impact, so if you have knee problems or other health issues this is a great option!  There is little equipment required.  Snowshoes, boots of any kind and warm clothes!  Just remember to wear layers that you can peel off or put back on as needed.  For those runners who want to trail run in the winter, snowshoes allow for running in the snow as well.  It’s a great activity to get you out in nature and mixes up your typical workout day.

 

 

 

Snowboarding

Snowboarding and skiing are two other winter activities that, although more expensive, are a ton of fun!  The amount of calories you burn depends on how hard you push yourself.  Still, you are strengthening your legs and ab muscles while going down the hill, especially if you are carving down the mounting.  There is equipment involved, boots, skis or board and winter clothing.  Plus you’ll need a lift ticket, which at a lot of places is expensive.  BUT there are ways to keep the expense at a minimum.  Don’t go out and buy this stuff before you’ve at least tried it to see if you like it.  Most ski hills offer rentals for the boots and board/skis so there isn’t a need to purchase these things right away.  Also, find out if your ski hill has discount days.  If you are really ambitious, get a part time job at the ski hill.  My mom did that for my brother and I as kids so that we could get family passes, for free!

 

 

Ice Skate Date

 

 

Ice skating is another fun winter activity.  This is much more economical than snowboarding and skiing because most ice skating rinks offer rentals and are less expensive in terms of fees to get in.  On average, a 150 pound person can burn almost 400 calories ice skating at about 9 mph.  Plus, it’s great for date nights or family activities!  What better way to mix up the winter boredom than to go ice skating?  You get a workout it, you have fun and it doesn’t take long to get the hang of it.  Even if you fall down, you just laugh it off and keep going.  If your town doesn’t have an actual indoor rink, many cities will flood the parks in the winter so that people can ice skate on it.

 

So these are just a few ways to avoid the boredom and monotony that the winter season so often brings.  I’m actually looking forward to winter now that I know I have other options than just sitting inside with the boob tube.

Oh the Weather Outside is Frightful!

30 Day Shred

Getting Fit In Your Living Room

As soon as the cold begins to set in, we immediately dread going out for our morning jog. Some days it’s just so not worth freezing your bazoobies off!

Instead, this year invest in workouts you can do in the comfort of your own warm and cozy home. Workout dvds are a cheap and fantastic way to workout without having to step out into that winter chill.

If you aren’t ready to commit to an expensive dvd program like P90x, but still want an intense workout, try these!

30 Day Shred – Jillian Michaels
I love this video! 3 different levels of intensity and each workout is only 30 minutes. Great if you are short on time, but want an all over workout. You’ll need light handweights and a mat if you want. If you don’t have weights, use two cans of soup. It’s honestly better than nothing!

Jari Love Workout DVD

Jari Love Slim and Lean

Jari Love workouts
I love her dvds! She does a lot of weights with high reps and she doesn’t have an expensive studio or videographer, but her videos provide a great strength workout. The exercises are broken down into sections, so you don’t have to do the full hour long video if you don’t have time. Also, she demonstrates proper form for each exercise as well as modifications. No cardio specific workouts here, but you’ll break a sweat…trust me!

These are just some suggestions. If you want to try before you buy, go to your local library!! If they don’t have what you want, they can get if for you from some other library. And they are free to check out (usually for up to a week)!

No…You Will Not Turn Into Arnold Schwartzenegger

There are so many misconceptions about weight training. Many women stay as far away from dumbbells for fear of developing a body builder physique. Truth is, it takes a lot of hard work and training to become a body builder. I have never heard of anyone who accidentally gained that kind of muscle. Professional weight lifters are actually dedicating their life to getting that body. That’s not going to happen unless that’s what your intending to create.

That said, there are TONS of benefits to pumping iron a couple days a week. First off, you’ll maintain your lean muscle mass which tends to decrease with age. You’ll look toned all over. Your clothes will fit better. Your bones and joints will be stronger. You’ll gain strength and have the ability to push yourself harder.

I love weight training so much! I never used to do anything with weights, or if I did I didn’t use them properly so I never saw results. Now that I incorporate them into my workouts; my arms are super toned, my back is strong (thanks pushups!), and I actually can see my ab muscles.

I highly recommend doing some form of weights a couple days a week along with cardio. You’ll feel strong and look great!

Helpful Hints
Make sure you rest your muscles by not working the same muscle groups ever day. Ex: Doing arms and back one day and legs and chest the next.

Make sure you aren’t lifting too heavy or too light of weight. For women, doing lighter weight with higher reps (12-15 reps 2x) seems to work great. Still, if you are getting to your last rep and it feels too easy, it probably is. Just increase the weight slightly so that your muscles are getting the most from the exercise.

Also, enjoy a glass of chocolate milk post-workout! Makes for a great recovery drink.

Additional Info

http://www.womenfitness.net/programs/strength/exercises.htm

Sample workouts for women (may require you to sign up for username)

http://www.mayoclinic.com/health/weight-training/HQ01627/NSECTIONGROUP=2

Mayo clinic explains health benefits