Arm Pilates

Whether it’s in line at the grocery store or in the doctor’s waiting room, we are surrounded by fitness inspiration. Magazines are great for ad-busting moves and tips to intensify those booty-sculpting squats. But, throwing the magazine into a bag almost never occurs until we’ve already left to workout.

It’s frustrating and ends up leaving us with the same old routine. It’s of course better than no exercise at all, but changing our exercising patterns can confuse our muscles into working harder and getting the most from our workout.

Next time you leave the magazine at home and are looking for something more than the pushups and plank, try out my favorite arm Pilates routine. Passed down by my cross-country coach, this routine is a hard-hitting and easy to remember workout for your deltoid and trapezius muscles. You’ll have shoulders like Mrs. O in no time.

Begin:

Sit Indian-style anywhere.

Maintain good posture.

Repeat each movement for any consistent length of time.

(30 seconds is a good starting point)

NO stopping in between moves!

Part 1: Arms straight out to your sides

• With flat palms make tight circular motions forward.
• Repeat backward this time.
• Cup your hands as if you were holding a glass. Then “pour” out the glass, keeping your entire arm straight.
• Repeat “pouring” the glass backward this time.
• With flat palms make large circular motions forward.
• Repeat backward this time.

 Part 2: Arm tightly at you sides, hands behind your back

• With your palms facing up raise your arms up repeatedly.
• Repeat with palms facing down.

 Part 3: Arms straight out to your sides

• With flat palms facing the ceiling, push upward repeatedly.
• With flat palms facing the floor, push down repeatedly.
• Repeat with palms forward.
• Repeat with palms backward.
• This time, bend your arms in and out as it you were pushing two elevator doors out of your way.

Now you’re on your way to sculpted shoulders and a tone upper-back all in under 10 minutes!

Being Healthy and Busy: Incorporating Healthy Habits into a Busy Routine

In those long springs days when summer is just around the corner, a slew of familiar images are conjured up. From long days in the sun to nights sitting around the fire with family, these cliché and dreamy images are always what my spring self imagines my summer will be.

Well it’s officially summer and since being in college it seems that those days spent on the beach have become more of a memory than an awaited routine. Between internships, jobs, and summer classes it’s hard to make time to relax, much less work out. Not to mention, that summer makes being in your best shape a must rather than a goal.

So how are we supposed to keep those tummies tight and buns toned? Here are a few of my methods for working exercise into a busy schedule.

Take the Stairs- It seems like something small, and to be truthful it is. But why waste the opportunity to get your gluts engaged and your heart pumping. Even if it’s only for a flight or two, you’re still doing better for your body than the 25 people who just stepped onto the escalator.

Drink Water- When we get really thirsty it’s often more appealing to drink something with flavor. Resist the urge! You’re just drinking unnecessary calories without ever really quenching your thirst. Plus water helps you feel full, moisturizes and clears skin, and detoxifies the body.

Back to Basics- You don’t need an elaborate workout routine every day of the week. If you’re cramped for time, get down and do 20 pushups, 100 crunches, and 20 squats. It might not be the most intense workout, but you’re still building strength in only ten minutes.

Walk- It seems obvious, but there are many opportunities to walk where we use transit instead. Next time skip the expensive subway monthly pass and resolve to walk on days with good weather. You'll save money and feel better walking into work with your mind alert. 

Bring Lunch- Yes, we're in kindergarden again. It might seem silly but packing your lunch ahead of time forces portion control and saves money. Plus there are a ton of adult-looking lunch boxes out there these days. 

The key takeaway is that we can’t let ourselves get defeated when there just isn’t enough time in the day. Work to incorporate as much exercise as possible, eat with consciousness, and most importantly remember that all we can do is try our best. 

Kreativ Blogger Award Nomination

Summer is officially in full swing and so are the lives of my fellow bloggers! With all of the moving, vacation planning, and new jobs in the works I think we’re all –bloggers or not—busier than ever.

I was both surprised and excited when my fellow blogger and classmate Allie, of All Dressed Up, Everywhere to Go, took the time to nominate me for the Kreativ Blogger Award!

Since 2008 bloggers have been nominating each other for their unique and inspiring content. I am so grateful to be amongst those who are recognized. Whether it’s a blog post, an encouraging friend, or the personal satisfaction of reaching a new goal, it’s always great to feel accomplished.

Thanks Allie for the nomination and motivation! 

Menu Myths Busted

For most of us college-goers, summer has begun. Along with it’s beginning comes fun nights out, weekends at the beach, and any other combinations of sun, water, and friends. But what we often don’t think about is how much of our activities are based around food. Sometimes it seems like the only logical thing to do, is to meet up for a meal.

Now, I’m not saying we should avoid this. Going out to eat is a great way to relax and even to explore. But, when it comes to healthy choices, there are some serious myths that need busting.

Here are a few of the foods that, at first, had me fooled…

FROYO: There is no believe it or not, the facts are clear; frozen yogurt is not all that healthy for you. It’s definitely an alternative to ice cream, but it’s nowhere near as healthy as we might think. On average, half a cup of vanilla soft serve froyo has 117 calories. That might not seem like a lot, but when have we ever opted just half a cup? Not to mention, that those 117 calories come from the almost 20 grams of sugar and carbohydrates that ultimately turn right to fat. Then there are the endless toppings and before you know it, you’ve got yourself one bikini-busting snack.

SALAD: Often the first thing diet-conscious patrons look for on a menu is the salads section. However, this is almost never the healthiest menu option. Don’t get me wrong; I am a huge proponent of great salads. My family might even argue I’m salad obsessed. But restaurants often load these delicious meals with creamy dressings and serve huge portions, which we eat because we think, “Oh, it’s just a salad.” Our better option is almost always to choose a grilled chicken or fish with a veggie side. Then you can leave full, satisfied, and guilt-free. Plus you don’t have to be the odd one out who orders the salad.

SNACK BARS: Whether it’s Clif’s, NutriGrain, or Special K, we all have our go to snack bar for a day at the beach. Sure they look healthy, and probably hold a mere 110 calories, but we have without a doubt been tricked. Those low calories don’t mean a thing because they come almost entirely from sugar and won’t keep us full for very long at all. Even protein-heavy bars will have a negative impact if you’re not on an intensive exercise routine. The best option is to back up a banana and some mixed nuts. Or check out a few snack tips here. They’ll provide lasting energy without the guilt. 

There are plenty of healthy options, no matter where you're headed this summer. Look out for the not so healthy options, and you'll keep up that beach body without a problem! 

Becoming the Next Jane Fonda

When you hear the words “workout video” there is a certain image that comes to mind. Whether it’s Jane Fonda in her hot pink leotard doing knee lifts like a madwoman or Tony Horton shedding his abs in P90X, there is an unmistakable sense of corniness.

Then when you combine the perfect hard wood floors and gym-like vaulted ceilings, you really begin to question just how reasonable any part of that workout would be.

Well, I decided that despite the painfully resilient smiles and the fake tans, I was going to trust the instructors of a workout video and see just how bad it could be. As it turns out, working out to a video is kind of awesome!

Firstly, you never have a chance to think about how many more reps you really feel like doing or for how much longer you want to hold that plank. Instead, you’re completely engrossed in keeping up with the fast tempo, so reps are just a requirement and you’re following right along. 

Secondly, the bizarre moves actually work. At first it seems completely unnatural to be on the floor with one arm behind you and one leg up in the air trying to crunch. But once you get your mind past the idea that you’re twisting yourself into a pretzel, you start to really feel the burn! That’s because the moves are designed to shock your muscles into learning a new movement. It not only improves your coordination, it also wakes up your muscles and challenges them to react to the new exercise, making you more toned.

Third you have a personal trainer anywhere you go. You may not be able to pack all of the equipment, but throwing a DVD into your suitcase is easy. You don’t have to feel like your sacrificing a quality workout for a weekend trip. Plus, some videos can be as short as twenty minutes. It really becomes easy to get a great workout with little time or space.

You don’t have to go out and buy a whole DVD collection or make a pack to follow a routine for the next six months. But, a workout DVD really is a great way to squeeze in a quick and demanding exercise, without having to hit the gym or the studio.