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Entries Tagged as 'Fantastic workouts'

WOD of the Week

April 10th, 2014 · No Comments

Add home workouts are a necessity sometimes.  Not everyone has the time or money to join a gym.

But everyone can find some stairs (if you don’t already have some in your house) :)

 

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15 minute staircase workout

-for a quick warm up walk up and down the stairs three times

-take the stairs 3-4 at a time (which ever one makes you do a deep lunge), repeat three times

-sit at the bottom of the stairs and place your hands 3-4 steps up, facing away from the stairs.  Bend your elbows to do 20 tricep dips.

-Now skater steps. Place your right foot two steps up, and the jump up with your left foot (climbing two steps at time).  So you are jumping right foot left foot.

-Mountain climbers: at the bottom, facing the stairs place your hands 2-3 stairs up.  Then run in place making sure to bring your knee as far to your chest as  possible

-walk up and down the stairs three more times for a cool down

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Tags: Fantastic workouts · health and fitness · WOD of the Week

WOD of the Week

March 13th, 2014 · No Comments

So how did everyone do last week with the Crossfit Open!

I seriously learned how to a do a double under last Saturday and then completed the WOD on Sunday.

I will just be excited to not have to take a zero in anything!

This weeks Crossfit Open WOD is:

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

I got 1!  Yes, just one!  A 65 pound over head squat is no joke.

Good luck everyone and you can find out more info here.

 

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Tags: Cross Fit · Fantastic workouts · WOD of the Week

WOD of the Week

February 13th, 2014 · No Comments

Welcome to the WOD of the Week!

Today we have another variation on walking.

Quick, easy, and simple.  Anyone can do it.

For lunch today at work or home, call in your order (something healthy please!) for somewhere about 10 minutes away from where you are.

Then put on your walking shoes and walk to go get it!

Try and do this 3-4 times a week.

Have fun!

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Tags: Fantastic workouts

Walking? Part 3

February 12th, 2014 · 3 Comments

So, now we know how beneficial walking can be for your health and overall well being, lets talk about some workouts shall we?

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The Heart-Health Walk

1. Walk at a normal pace for 5 minutes.

2.Then walk at a brisk pace for 5 minutes.

3. For 30 seconds walk as fast as possible, then return to a brisk pace for 2 minutes.  Repeat this cycle 10 times.

4. Cool down by walking at a normal pace for 5 minutes.

The Weight Loss Walk

1. Warm up by walking at a brisk pace for 2 minutes.  Then every 30 seconds start walking faster, until you are at a very fast walk.

2. Walk for 10 minutes as fast as you can without jogging.

3. Stop walking, and get on the ground.  Hold a plank for one minute. Then do 10 pushups followed by 20 forward leg lunges on each leg.

4. Walk for another 10 minutes as fast as you can without jogging.

5. Stop walking, and do 10 push ups. Then do 40 crunches.

6. Walk for 10 minutes as fast as you can without jogging.

7. Find a bench, and do 10 triceps dips. Then do 10 forward lunges on each leg, then hold a plank for 1 minute.

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The Whole Family Walk

1. Get outside with the family and go for a walk!

2. Notice how your body feels.

3. Talk about the tress around you, the birds chirping, how pretty the sky looks. Anything! Just enjoy your time as a family!

(All information taken from Real Simple’s February Issue. Real Simple has not compensated me for this review.  I just thought it was a great article and wanted to share!)

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Tags: Article Review · Fantastic workouts

WOD of the Week

February 6th, 2014 · 1 Comment

Welcome to the WOD of the Week!

For this week:

Do 4 round for time:

Row 400 meters

10 pull ups

10 abmat sit ups

abmat-situp

10 air squats

air-squat

Good luck!

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Tags: Cross Fit · Fantastic workouts · WOD of the Week

Walking? Part 2

February 5th, 2014 · No Comments

There are many advantages of walking.  The most basic one-it’s good for you. Walking regularly can do wonders for your health.

Men and Women walking_cropped

It lowers the rate of weight gain. 

Slow and steady will always trump fast and furious.  Remember the story of the turtle and the hare?  Same concept.  A study done in Australia in 2013 proves this.  Over the course of four years the weight of 822 participants was tracked.  The average person gained three and half pounds over the four years, but the ones that walked to work only gained two pounds over the four years.

It helps stabilize blood sugar. 

A study published by Diabetes Care in 2013 found that three 15 minute post meal walks each day were more effective at regulating blood sugar levels than one 45 minute walk.

It lifts your spirits. 

Just 10 minutes of walking can boost your mood for 2 hours! Robert Thayer, author of Calm Energy: How People Regulate Mood with Food and Exercise, published a landmark study on walking and mood in 1984.  He asked people to assess the severity of a personal problem (marital, financial, or otherwise), and then sent them on a 10 minute walk.  After the walk Thayer again asked the study participants to assess the severity of their personal problem, and they always found the severity of the problem lower than before the walk!

It strengthens memory. 

According to a study published in Proceeding of the National Academy of Sciences, elderly subjects that walked for forty minutes three times a week for a year saw a 2 percent increase (on average) in the size of their hippocampus.  That is part of the brain that controls memory and emotion.

It protects you from heart disease. 

Any form of activity that gradually increases your heart rate is good for your cardiovascular health, and that is exactly what walking does. A 2013 study published in Arteriosclerosis, Thrombosis, and Vascular Bi0logy found that daily walkers lowered their blood pressure by a least 4.2 percent and their risk of hear disease by 4.5 percent.

It may decrease your risk of some cancers. 

A study done by the American Cancer Society found that an hour of daily walking may reduce a woman’s likelihood of breast cancer diagnosis by 14 percent!  That is huge and done by something as simple as walking.

walking

My grandpa just turned 85 and about 25 years ago he had quadruple heart bypass surgery. His doctor advised him to start walking.  So every morning since then him and my grandma go walking.  And you know what?  He has not had any heart problems since.

(All information taken from Real Simple’s February Issue. Real Simple has not compensated me for this review.  I just thought it was a great article and wanted to share!)

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Tags: Article Review · Fantastic workouts

Get Fit with Ballroom Dancing

February 4th, 2014 · 2 Comments

This is guest post by Leon Turetsky.  He is a professional ballroom dancer and is helping people get fit thru dance.  His online videos are awesome and really get your heart pumping! 

Get fit with Ballroom dancing

Ballroom dancing is one of the best extra-curricular activities for exercising and getting in shape. Whether you are practicing the Cha Cha, Samba, Foxtrot, Swing, Salsa, Tango or the Waltz your muscles get a great workout. The best thing about dancing is that it doesn’t feel like exercise. Because you are so wrapped up in getting the moves down, you forget how hard you are working. Thus it is a lot more fun than lifting weights while staring at a blank wall. Wouldn’t you like to look forward to your workouts?

With dancing all you need is 30 min – 1 hour a day to burn some serious calories:

“According to a survey published by the American Council on Exercise, health and fitness specialists see dance-based workouts as a growing trend. Plus, you burn about 200 to 400 calories per hour dancing – similar to the calories you burn swimming, cycling or walking.”

(Source: http://www.sheknows.com/health-and-wellness/articles/806422/dance-workouts-that-help-you-lose-weight)

Over my years of teaching I have personally witnessed incredible results with students losing up to 60 pounds in just a few months. All you need to do is stick with a consistent class schedule and you should see results. Alternatively, If you are too busy to attend a local dance class, check out my ballroom lessons online.

So why is Ballroom dancing so great for exercise? Here are 3 reasons:

1. Build muscles

When you dance you are constantly using your arm, leg, stomach, and chest muscles. For example, holding the frame properly requires good posture that engages a lot of big and small muscles around the arms, shoulders and neck area. The body must be lifted at all time with the arms up and shoulders down. During the Swing and quickstep you will engage your abs when doing kicks and leg lifts. And what about all the leg lunges you do from foot foot? Some dances like the Waltz and Samba require you to go up and down on every single step – resulting in strong leg muscles. In other dances you will be lifting or supporting your partner. You can be sure that every single muscle will get stronger from Ballroom dancing.

 2. Aerobic exercise

Dancing is a great form of aerobic exercise because you are constantly moving. You have steps that go forward, back, side and diagonal. You have techniques that require bending legs, straightening legs, pointing toes and lots of twisting and turning. All these movements are performed continuously, without stops. Even when you hold a certain position, your body still works in some way to keep the balance and support your partner. In addition, many of the dances are done with fast paced music. For example, the Cha Cha is danced at 31 bpm (beats per minute) and the Samba is danced at 50 bpm which will get your heart rate up.

3. Increase Endurance

Since dancing will strengthen your muscles and increase your stamina, your muscles will be able to keep working for longer without getting tired or getting injured. Ballroom dancing is done in partners so you may sometimes have to pick up your partner’s slack (for lack of a better word) and even “carry” them through the dance. This puts double the strain on you and this gives you great work out. Also, some dances are slower and some dances are faster. Your body will get used to shifting gears and performing at various speeds. This will translate to other parts of life, giving you the extra energy and strength to do house chores and other activities.

 

As you can see, Ballroom dancing is one of the best exercises out there. If you do it on a regular basis you will build muscle, get a great aerobic workout and increase your endurance. It is also a lot more fun and enjoyable than the gym.

About author:

Leon Turetsky is a professional Latin and Ballroom dance teacher in Boston MA. He also teaches people how to dance online with videos. Check out his dance lessons online to start learning right away!

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Tags: Fantastic workouts · Guest Post

WOD of the Week

January 30th, 2014 · No Comments

Welcome to the WOD of the week!

You’ve guessed it: WALKING!!!

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Get outside and talk a 15-20 minute walk at a brisk pace.  (If you have a ponytail you should walk fast enough to make it bounce)

When you are finished complete 30 reps of each of the following exercises:

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Standing side crunch; with your legs in squat position, hold a squat while you bring each elbow to your knee.

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Leg lift; while standing lift each leg up behind your body as high as you can squeezing your butt tight.

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Sumo squats; in squat position turn your feet outward to target the inner thigh. Ouch!

(Workout and pictures from Fitnesses Magazine.)

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Tags: Fantastic workouts

Walking?

January 29th, 2014 · No Comments

walking photo

Welcome to a three part series on walking for fitness. In February’s issue of Real Simple Magazine, they have a whole feature on walking for fitness.  It got me thinking about how easy that is and it is something the whole family could do. Nothing to buy, just get outside and start moving.  It doesn’t get simpler than that.

Walking is truly has no downsides.  It might seem like something the just elderly do, but it can have as many health benefits as other seemly “cooler” workout regimes.

Paul T. Williams, Ph.D., a staff scientist at Lawrence Berkley National University Laboratory calls walkings “a wonder drug, except you that you don’t need a prescription and you don’t have to pay for it”.

Walking is great for health and everyone can do it.  It needs no instructions (for most of us anyways).

Here are a few helpful tips:

~do go outdoors

~don’t dress for a jog; running shoes can be stiff and make the natural rolling action of walking harder

~don’t use weights; your own body weight and the fact that you are moving will be enough

~use a pedometer; the more you see you have walked the more motivated you will be to walk more :)

~don’t go too slow; the brisker the pace the better

~keep your spine straight with your arms bent at 90 degrees and swing them back and forth (not across your body)

~your feet should land heel first and then roll forward to push off with your toes

walkwithfamily

 

Whats the real deal on 10,000 steps?

I’m sure you all have heard that magic number: walk 10,000 steps a day to get fit. That number is a bit outdated now, but the reasoning behind it is still solid.  Its better to count your steps than counting the minutes you have walked.  Just because you were out of the house for an hour “walking”, doesn’t mean you were moving the whole time.  You could have stopped to chat with the neighbor, paused to admire a flower, stretch, you get the picture.  By counting your steps you know exactly how long you have been moving.  10,000 steps is good goal, but more is always better.

A good rule of thumb:  Walk as much as you can, whenever you can!

It’s such a simple thing to do, why not just do it?

(All information taken from Real Simple’s February Issue. Real Simple has not compensated me for this review.  I just thought it was a great article and wanted to share!) 

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Tags: Article Review · Fantastic workouts · Fitness for Kids and Family · health and fitness

Top 1st Post

January 21st, 2014 · 3 Comments

Welcome to the top 10 posts of all time on Fitness for Mommies!

This is the top post of all time, originally posted on July 25, 2013. 

Well, if I was really vain, I’d show you pictures of my abs. They are not cut up or anything. There is fat in my mid section. Maybe, I eat too much chocolate, sleep too little, eat too many sweet potato fries on the weekends, carry my stress in my middle and it’s causing me to hold onto fat – cortisol. At my leanest, my abs never really showed. But, am I a fit mommy? Yes! Absolutely.

Arm my arms cut and have definition, yes?

How many pull-ups can I do strict, 7, maybe 8. Am I a fit mom. Yes.

But, that really isn’t the point, is it? Are you a mom who does Zumba five days a week and is happy and healthy with that kind of fitness? Then, yes, you are a fit mom, too. Are you a marathon runner who runs 20+ miles a week and regularly participates in running events? Yes, you too are a fit mom.
The point I’m trying to make is that if YOU are participating in a sport or events that keeps you healthy and fit, then, you are a Fit Mom. Most of us aren’t going to look the part of a super lean super cut mom. We just aren’t. We might get lean and look and feel empowered by our strengths, but, the standards of how lean we are based on computer generated/contortioned-out {magazines cut off/lean out body parts for the sake of a photo} women just isn’t realistic.

We need to A) Be happy in our skin B) Be proud of our accomplishments C) recruit help when you need it D) Pay for a trainer if it helps get you going E) Pay a CrossFit coach to teach you the most beneficial movements that you could do at home with kids.

That’s it. What do you do to keep fit and healthy?

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Tags: Cross Fit · Fitness for Kids and Family