Problem Area #3...your butt! Here are my top exercises to lift and tone your bum.
1. Shoulder Bridge
Begin by lying supine on the floor with your feet flat on the mat, knees bent, arms long by your sides, palms down. Inhale deeply then on an exhale begin to peel your tailbone off the mat and continue slowly raising your hips up toward the ceiling, one vertebra at a time until you are resting on your shoulder blades. Careful not to push up so far that you are resting on your neck. Squeeze your glutes together at the top and hold 5-10 seconds, then slowly reverse the motion of the spine back down onto the mat and repeat several times. You can also add hip dips--when you are at your peak in the bridge, dip your hips down toward the mat and push back up again.
2. Heel Beats
Begin by lying face down on the mat with your forehead on your hands and your legs extended long behind you, feet glued together. Lift your abdominal muscles away from the mat and feel your spine lengthen. Squeeze your butt together to give yourself an external hip rotation, so your heels will be together. Feel like your legs are lengthening toward the back wall and use that energy to hover your legs above the mat, and begin to quickly beat your heels together. Do about 20 beats, rest, and repeat a few times.
3. Leg Lifts
Begin on your hands and knees with your back flat, creating a "table top" like position. Lift your abdominals in and push your shoulders down your back and away from your ears. Extend your right leg straight out so that it is parallel to the floor (at hip height) , heel up toward the ceiling, toes facing down and lower and raise your leg, tapping your big toe on the floor, raising the leg back to hip height. 10x each leg. You can also quickly pulse the leg while its up at hip height after your reps.
4. "Fire hydrants"
Beginning on all fours (just like in leg lifts). Lift your right knee out to the side so your thigh is parallel to the mat and perpendicular to your torso. Keep a right angle under your knee as you lower your knee onto the mat, and raise it back up again. Repeat 10x each leg. (This one is called fire hydrants because the position you end up in sort of resembles a dog at a fire hydrant, haha. Not a very attractive position, but very effective!)
5. Grasshopper
Begin lying flat on your stomach, forehead on your hands. Bring the bottoms of your feet together, knees apart with your hips in external rotation. Your body position will resemble grasshopper legs when you are in this position. From this position you will squeeze your glutes together and lift your legs up off the mat. They won't get very high--maybe only an inch or two, but you will feel it! Do about 10-15 reps.
Wednesday, October 12, 2011
Monday, October 10, 2011
Paleo Meatballs
Ok you guys these meatballs are so good that I can't believe I actually cooked them! They are 100% paleo and SO easy and quick to make. Enjoy! This recipe makes about 4 servings.
1 lb. ground beef
1/4 c. almond meal/flour
3 cloves garlic, crushed
1 egg
1 tsp. oregano
1 tsp. parsley
1 tsp. cumin
cayenne pepper-->easy does it with the cayenne pepper!
kosher salt-->dash
ground pepper
EVOO (extra virgin olive oil)
~Whisk egg, then add all above ingredients except EVOO and mix it well with your hands.
~Mold mixture into meatballs--I make them about 1.5 in in diameter, but you can make whatever size you want!
~Pour a couple tablespoons of EVOO into frying pan (don't overdo it, you don't need to drown the meat)
~Pan fry meatballs about 10 minutes or so until thoroughly cooked.
~Heat up your favorite marinara sauce (I used Cucina Antica bc it has all natural ingredients and no added sugar) in a saucepan on the stove and add cooked meatballs for a minute on simmer.
~Serve over spaghetti squash
Friday, October 7, 2011
On-The-Go Nutrition
Today I made a delightful discovery. I tried a taste of Steve's Original PaleoKit and was amazed at how delicious it was! (Thanks Jenna for opening that package up!) Since going Paleo I've been looking for some quick grab-n-go items and my CrossFit trainers had mentioned PaleoKits. They had one on display at our gym and frankly it appeared as though it was the offspring of shit and barf. Don't let it's odd look fool you...it's delicious! It's a tasty mix of free-range jerky, nuts, and dried fruit. (These also make for a great, nutritious snack for kids with gluten, dairy, wheat, or soy allergies!) I'm definitely going to be purchasing some of these! Unfortunately at about 5 bucks a pop, these PaleoKits are on the pricey side so I won't be relying on them. It got me thinking about how to put together my own convenient Paleo snack bags. Here are some ideas I've come up with thus far!
1. Turkey slices, cut up veggies, almonds.
2. A banana almond butter sandwich. (Cut the banana in half lengthwise, and spread almond butter in the middle).
3. Baby carrots, dried fruit, walnuts.
4. Beef jerky, macadamia nuts, raisins.
5. Make your own Lara Bars (throw some dates, unsweetened dried apricots/cherries/etc, cashews, almonds in a food processor)--haven't tried this yet, it might need a bit of honey or coconut oil to hold it together.
6. Hardboiled eggs, an apple, unsalted pistachio nuts.
7. Ants on a log! Celery filled with almond butter, topped with a few raisins.
Some items you can mix together and others, like hardboiled eggs and fruit for instance, keep in separate small baggies. All of these options contain protein and fiber to keep you feeling full. I've found that cutting up veggies the night before and putting them in little snack bags makes it really easy to grab the next morning. I used to be very reliant on protein bars, but I'm glad I have transitioned away from that. They are not only expensive, but filled with a bunch of artificial garbage. Real food is always the better choice! And remember, lunchboxes aren't just for little kids! You can even get cooler packs to put in your lunchbox to keep your food cold. Happy snacking :)
1. Turkey slices, cut up veggies, almonds.
2. A banana almond butter sandwich. (Cut the banana in half lengthwise, and spread almond butter in the middle).
3. Baby carrots, dried fruit, walnuts.
4. Beef jerky, macadamia nuts, raisins.
5. Make your own Lara Bars (throw some dates, unsweetened dried apricots/cherries/etc, cashews, almonds in a food processor)--haven't tried this yet, it might need a bit of honey or coconut oil to hold it together.
6. Hardboiled eggs, an apple, unsalted pistachio nuts.
7. Ants on a log! Celery filled with almond butter, topped with a few raisins.
Some items you can mix together and others, like hardboiled eggs and fruit for instance, keep in separate small baggies. All of these options contain protein and fiber to keep you feeling full. I've found that cutting up veggies the night before and putting them in little snack bags makes it really easy to grab the next morning. I used to be very reliant on protein bars, but I'm glad I have transitioned away from that. They are not only expensive, but filled with a bunch of artificial garbage. Real food is always the better choice! And remember, lunchboxes aren't just for little kids! You can even get cooler packs to put in your lunchbox to keep your food cold. Happy snacking :)
Can Pilates Make You Taller?
I've always heard that Pilates can make you taller. I simply assumed this was because it helped improve your posture so you stand taller, but I figured that after adolescence it was pretty much impossible to physically grow. Yesterday I was teaching a female client in her 60's who told me that her doctor assured her she had grown an inch in the past year. As luck would have it, on the Today Show this morning, they did a segment on why women shrink as they age and it got me thinking...can Pilates actually add height? After doing a bit of research I found out that Pilates can indeed add physical height to your frame. There are a few reasons for this. Of course Pilates makes you aware of your posture and you do stand taller, with your shoulders back and neck long which can give the appearance of height. Additionally, as your strengthen your core, the abdominal muscles actually help hold you in place in an improved posture position. Most importantly, Pilates helps create space between the vertebrae by strengthening the muscle tissue, which prevents the vertebrae from compacting the discs. As I've discussed in earlier posts, the stronger your muscles, the stronger your bones. Stronger bones are obviously much less likely to become brittle and develop osteoporosis. Take Pilates and stand taller!
Tuesday, October 4, 2011
Protein Packed Breakfast
As many of you know I have taken on a challenge where I eat strictly Paleo foods for the entire month of October. Being a cereal for breakfast girl since I could eat solid foods, I knew breakfast was going to be one of my biggest challenges. One realization I've made over the past few days is that having protein and healthy fat in the morning means I don't get hungry an hour after I eat breakfast. I really stay satisfied for hours after I eat. Amazing! Anyway, I've been trying to get creative and this breakfast I made yesterday morning was really good, albeit a little messy :) I've also been trying to incorporate egg yolk into my morning eggs. I've always hated the taste but I know the yolk is packed with important vitamins and minerals. So as you can see in the picture below there is a teeny bit of yellow. Slowly but surely!
Paleo Egg "Taco":
~Pan fry 3 egg whites (or whole eggs!) in a drizzle of olive oil or coconut oil in 10 inch pan
~ Slice a mushroom, a few grape tomatoes and 1/4 avocado and place inside the egg after its cooked
~Fold up like a taco and enjoy!
Paleo Egg "Taco":
~Pan fry 3 egg whites (or whole eggs!) in a drizzle of olive oil or coconut oil in 10 inch pan
~ Slice a mushroom, a few grape tomatoes and 1/4 avocado and place inside the egg after its cooked
~Fold up like a taco and enjoy!
Monday, October 3, 2011
Bye Bye Batwings!
Today I'm doing my second installment of "Problem Areas". The first problem area we discussed was the dreaded muffin top. Today we are going to get rid of those batwings. Batwings are essentially untoned triceps, but I believe it's important to train all of the muscles of the arm. Here are 5 options each for working those flabby arms!
Using Free Weights
Investing in a light pair of free weights (anywhere between 3-10 pounds a piece) is a great, cheap idea. These exercises are so convenient you can even do them during TV commercials!
1. Bicep Curls - Keeping your elbows anchored to your sides with your palms facing up, draw your hands toward your shoulders as far as your biceps will allow. You can do these with your forearms parallel or at a 45 degree angle.
2. Tricep Dips - Begin with your arms straight up over head palms facing in, weights touching. Keeping your elbows in a fixed position, lower the weights behind your head carefully, then raise them back up over head. Make sure your shoulders stay down and relaxed.
3. Chest Flys - Standing at a slight angle (I like to do these in a deep lunge position to work my legs at the same time) start with the weights touching and palms facing your chest, arms rounded in a circle like you are hugging a tree. Engage your back muscles and open your arms out, pulling the scapulae together, keeping a microbend in your elbows the whole time.
4. Shoulder Press - Standing upright with your elbows out to the side and forearms up to the ceiling creating a 90 degree bend at the elbows. Straighten your arms up toward the ceiling and return the arms to starting position.
5. Arm Circles - Begin with the arms out to your sides creating a T shape with your body. Keep your shoulders down and relaxed and do ten small, controlled circles to the front and repeat to the back.
Using a Resistance Band
Resistance bands are another inexpensive and convenient arm toning tool. These bands come in different strengths, and oftentimes you can find a three pack with all different resistances. These can be purchased at Target, Walmart, Dicks, even TJ Maxx! Best part--they fold up to the thickness of a pair of socks and are weightless so they are really great on the go.
1. Kneeling Bicep Curls - Begin the with band flat on the ground and bring your knees on top of the band about hip width apart. Squeeze your heels together behind you to engage your glutes and hamstrings while you work your arms. Grab onto the ends of the band (or a little closer in if you want to make it a little more challenging) , glue your elbows into your sides and draw your palms up toward your shoulders as far as your biceps will allow. Again, forearms can be parallel or on a 45 degree angle from your body.
2. Kneeling Shoulder Extension - Beginning in the same position as kneeling bicep curls, grab the ends of the band with straight arms, palms facing behind you, band between thumb and forefinger. Keeping your arms straight the whole time and your shoulders dropped, begin to pull the band up until your hands are at shoulder height (ideally). If you are using a heavy resistence band, be careful with this one...especially if you have shoulders that pop in and out easily (subluxating shoulders).
3. Seated Triceps - Sitting cross-legged, bring the band vertically behind you with one hand holding the bottom of the band, staying anchored to your lower back. The other hand will be holding the band above your head and your elbow will be right behind your head staying in a fixed position. Lift and lower the top arm only.
4. Chest Expansion - Sitting with your legs extended out in front of you bring the band around the balls of both feet and grab onto either end of the band, holding it between thumb and forefinger, palms facing behind you. Pull the band behind your hips and imagine your are opening your heart so your chest stays lifted.
5. Seated Bicep Curls in C-Curve - Sitting with your legs extended out in front of you and the band around the balls of both feet, this time grab the band underhanded and lift your elbows up so they are parallel to the ground. Begin to roll down about halfway so you are resting on your sacrum and bicep curl here. Make sure to keep those elbows nice and high!
Using Your Body Weight (Calisthenics)
This option is great because it's totally free and all these exercises are great on the go! You can do them anytime, anywhere.
1. Push ups - Begin in a plank position, lower yourself ALL the way down to the floor, then push your body back up again. Keep your hips up as you push back up so you don't get that "worm effect". Your hips and shoulders arrive up at the same time.
2. Forearm Plank - Begin in a plank position, then drop down to your forearms. You can interlace your fingers in front of your for a little more support, or take the traditional route by keeping your forearms parallel and fingers facing forwards. Hold for a minute...keep that belly pulled in nice and tight and don't drop your hips!
3. Side Plank - Begin in a plank position then begin to stack your right foot on top of your left and roll over so you are balanced on your left hand and the outside of your left foot. Push your hips up toward the sky. Make sure your left hand is right underneath your left shoulder. Repeat to the right.
4. Tricep Dips - Using a chair or any other stable object (ie coffee table, not smushy couch cushion), begin with your legs extended out straight in front of you, with the base of your palms on the edge of the chair seat, fingers facing toward your back, and hips up. Slowly lower yourself down and push yourself back up.
5. Tricep Push ups - Begin in a downward facing dog position and bring your thumbs and forefingers together to form a triangle in front of your face on the floor. Keep your elbows tracking out to the side as you lower your face toward the floor and push yourself back up.
Using Free Weights
Investing in a light pair of free weights (anywhere between 3-10 pounds a piece) is a great, cheap idea. These exercises are so convenient you can even do them during TV commercials!
1. Bicep Curls - Keeping your elbows anchored to your sides with your palms facing up, draw your hands toward your shoulders as far as your biceps will allow. You can do these with your forearms parallel or at a 45 degree angle.
2. Tricep Dips - Begin with your arms straight up over head palms facing in, weights touching. Keeping your elbows in a fixed position, lower the weights behind your head carefully, then raise them back up over head. Make sure your shoulders stay down and relaxed.
3. Chest Flys - Standing at a slight angle (I like to do these in a deep lunge position to work my legs at the same time) start with the weights touching and palms facing your chest, arms rounded in a circle like you are hugging a tree. Engage your back muscles and open your arms out, pulling the scapulae together, keeping a microbend in your elbows the whole time.
4. Shoulder Press - Standing upright with your elbows out to the side and forearms up to the ceiling creating a 90 degree bend at the elbows. Straighten your arms up toward the ceiling and return the arms to starting position.
5. Arm Circles - Begin with the arms out to your sides creating a T shape with your body. Keep your shoulders down and relaxed and do ten small, controlled circles to the front and repeat to the back.
Using a Resistance Band
Resistance bands are another inexpensive and convenient arm toning tool. These bands come in different strengths, and oftentimes you can find a three pack with all different resistances. These can be purchased at Target, Walmart, Dicks, even TJ Maxx! Best part--they fold up to the thickness of a pair of socks and are weightless so they are really great on the go.
1. Kneeling Bicep Curls - Begin the with band flat on the ground and bring your knees on top of the band about hip width apart. Squeeze your heels together behind you to engage your glutes and hamstrings while you work your arms. Grab onto the ends of the band (or a little closer in if you want to make it a little more challenging) , glue your elbows into your sides and draw your palms up toward your shoulders as far as your biceps will allow. Again, forearms can be parallel or on a 45 degree angle from your body.
2. Kneeling Shoulder Extension - Beginning in the same position as kneeling bicep curls, grab the ends of the band with straight arms, palms facing behind you, band between thumb and forefinger. Keeping your arms straight the whole time and your shoulders dropped, begin to pull the band up until your hands are at shoulder height (ideally). If you are using a heavy resistence band, be careful with this one...especially if you have shoulders that pop in and out easily (subluxating shoulders).
3. Seated Triceps - Sitting cross-legged, bring the band vertically behind you with one hand holding the bottom of the band, staying anchored to your lower back. The other hand will be holding the band above your head and your elbow will be right behind your head staying in a fixed position. Lift and lower the top arm only.
4. Chest Expansion - Sitting with your legs extended out in front of you bring the band around the balls of both feet and grab onto either end of the band, holding it between thumb and forefinger, palms facing behind you. Pull the band behind your hips and imagine your are opening your heart so your chest stays lifted.
5. Seated Bicep Curls in C-Curve - Sitting with your legs extended out in front of you and the band around the balls of both feet, this time grab the band underhanded and lift your elbows up so they are parallel to the ground. Begin to roll down about halfway so you are resting on your sacrum and bicep curl here. Make sure to keep those elbows nice and high!
Using Your Body Weight (Calisthenics)
This option is great because it's totally free and all these exercises are great on the go! You can do them anytime, anywhere.
1. Push ups - Begin in a plank position, lower yourself ALL the way down to the floor, then push your body back up again. Keep your hips up as you push back up so you don't get that "worm effect". Your hips and shoulders arrive up at the same time.
2. Forearm Plank - Begin in a plank position, then drop down to your forearms. You can interlace your fingers in front of your for a little more support, or take the traditional route by keeping your forearms parallel and fingers facing forwards. Hold for a minute...keep that belly pulled in nice and tight and don't drop your hips!
3. Side Plank - Begin in a plank position then begin to stack your right foot on top of your left and roll over so you are balanced on your left hand and the outside of your left foot. Push your hips up toward the sky. Make sure your left hand is right underneath your left shoulder. Repeat to the right.
4. Tricep Dips - Using a chair or any other stable object (ie coffee table, not smushy couch cushion), begin with your legs extended out straight in front of you, with the base of your palms on the edge of the chair seat, fingers facing toward your back, and hips up. Slowly lower yourself down and push yourself back up.
5. Tricep Push ups - Begin in a downward facing dog position and bring your thumbs and forefingers together to form a triangle in front of your face on the floor. Keep your elbows tracking out to the side as you lower your face toward the floor and push yourself back up.
Saturday, October 1, 2011
Workout Playlist
I just discovered the joys of Spotify. LOVE it! Here is a fun, upbeat mix I'll play in my equipment classes next week. Enjoy!
My Body - Young The Giant
Titanium - David Guetta ft. Sia
Til The World Ends (Femme Fatale Remix) - Britney Spears ft. Nicki Minaj + Ke$ha
Ride A White Horse - Goldfrapp
Edge of Seventeen - Stevie Nicks
Combat Baby - Metric
Lisztomania - Phoenix
Turn Me On - David Guetta ft. Nicki Minaj
Blow - Ke$ha
Helena Beat - Foster the People
Super Bass - Nicki Minaj
Give Me Everything - Pitbull ft. Ne-Yo, Afrojack and Nayer
Heartbreaker - Pat Benatar
We Owned the Night - Lady Antebellum
My Body - Young The Giant
Titanium - David Guetta ft. Sia
Til The World Ends (Femme Fatale Remix) - Britney Spears ft. Nicki Minaj + Ke$ha
Ride A White Horse - Goldfrapp
Edge of Seventeen - Stevie Nicks
Combat Baby - Metric
Lisztomania - Phoenix
Turn Me On - David Guetta ft. Nicki Minaj
Blow - Ke$ha
Helena Beat - Foster the People
Super Bass - Nicki Minaj
Give Me Everything - Pitbull ft. Ne-Yo, Afrojack and Nayer
Heartbreaker - Pat Benatar
We Owned the Night - Lady Antebellum
Subscribe to:
Posts (Atom)