Monthly Archives: March 2013

ABS, PUSHUPS, BOX JUMPS, PLANKS

Do you ever get bored with the same exercises? Well, it is always a good idea to shake up your routine. Have you ever heard the saying “muscle confusion”? Our bodies are very adaptable. After doing a certain exercise for a period of time and in the same way, our bodies tend to adapt to it which will produce less results or changes. I think it is always a good idea to confuse your muscles with a wide variety of exercises. This could also be referred to as cross training. Everyone wants to see results from their workouts but also, we all need a good balance of exercises which will help decrease repetitive use injuries as well as boredom. So shake things up and cause a little confusion in your next workout. That is what I have been doing and it is working for me.

Here are a few exercises I have been doing lately.

For my abs I tried this ab slide exercise. I used a towel on a hard surface. I lined my shoulders over my wrists, engaging my core, I slide out to where my shoulders, hips, and knees are in a line. I then slide back to the start. I do as many as I can with good form.UAabslide

The next exercise I have been doing are DownDog Pushups. I get into my downdog position. I bend through the elbows as I gaze toward my hands or I could point the crown of my head toward the ground. I do as many as I can with good form.

UAdowndogpushups

The next exercise is one that is out of my comfort zone but I do it on a low step and I am getting better. It strengthens the lower body as well as increases my cardiovascular endurance. I have a sturdy box as I squat and jump up onto the box with both feet landing in a squat position. I then step down and repeat. Tough one!

UAboxjumps

The last exercise is a variation for plank. I love to plank but this adds just the challenge I needed. It of course works the core but also kicks up my shoulder strength by adding front (or side) raises with a dumbell. I get in plank position but with a wider stance for my legs so my hips will face the floor. I alternate front raises with the dumbells. I do as many as I can with quality form. Remember, never sacrifice form just to do more. More is not always better.

UAplankfrontraise

How do you shake up your routines? Let me know 🙂

This blog is written by me and it describes my own experiences and opinions. Consult your own doctor before beginning a new exercise, new exercise program or new nutrition program.

Yoga, Turkey Tacos, and Yoga Journal

scorpionmar13turkeytacosalad

Yoga Journal – Revolved Triangle Pose.

Hi, if you are interested in yoga and eating a healthy, easy to cook lunch, you might like this post. If not, don’t read it 🙂 The first photo is a personal yoga goal I have been working on. It is a version of Scorpion. I use the wall for support, and because I am scared to death not to. The other day I balanced without my feet on the wall for like 5 seconds (as shown in the picture), excited!  I am still working on it, I know I can do better. Do you have a yoga pose you have been dreaming of mastering?

The second photo is lunch today! Easy to prepare and healthy to eat. I used lean ground turkey (browned before put in the crock pot), 1 can black beans (drained), 1 can diced tomatoes with green chiles (<3) and 1 packet of taco seasoning mix. I dumped everything in the crock pot and mixed together. I cooked it on high for 3 hours. The husband made tacos with a hard whole grain shell. I am having mine over a fresh bed of nutrient rich spinach with a little taco sauce and a tiny bit of cheese on top. Looking forward to lunch today. Try a taco salad without the shell to save some calories 🙂

Click on the link above and you will see one of my favorite poses that I include in my classes. It has many benefits. It strengthens and stretches the legs, stretches the hips and spine, opens the chest to improve breathing, relieves mild back pain, stimulates the abdominal organs and improves sense of balance. I love the Yoga Journal website. I click around on it often finding interesting articles and new information all the time. I am always learning new things about yoga and fitness. There is always something and someone else I can learn from. Have you done yoga recently? What is your favorite pose to stretch the legs? I look forward to my class tonight which will include revolved triangle pose.

This blog is written by me and it expresses my opinions and experiences. Consult your own physician before beginning a new exercise or nutrition program.

Under Armour WhatsBeautiful SweatEveryDay Is What I Do

Well, this is what I have been doing lately. I began the www.whatsbeautiful.ua.com challenge last year while it was well into the 2nd round.  This is an awesome challenge that is inspiring and so motivating. All the women on the website support and encourage each other to do their best and to reach their goals and dreams. This challenge is a community for all women who want to work hard, sweat, conquer goals, encourage others, and take the journey to show the world What’s Beautiful. I just got back into the challenge and I am ready to #sweateveryday to reach my goals and to support others in reaching theirs. Part of my goal is to inspire as many women as I can to join the What’s Beautiful Challenge with me. If you are looking for a positive change in your life, this is it. It is for ALL women. Let’s #sweateveryday together. That’s What’sBeautiful!!

Photos of a couple of challenges I have posted at What’sBeautiful 🙂

squat rotationUAplankwalkupsWho is with me? Let’s Bring It!

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