Fitness Tip of the Day: Saturday's Stretch and Flexibility -- Yoga Solutions with Tara Stiles

Today's video comes from LivestrongWoman--Yoga Solutions with Tara Stiles.  Similar to the video from Melissa West, it focuses on flexibility of the body as well as the mind.  But, unlike the workout from Melissa West, this is more of a flow routine--one pose moving right into another--making it more advanced.  Don't be afraid to hit pause or replay parts if it gets too fast for you.

As usual with any yoga routine, take it only as far as your body wants you to go. She is incredibly flexible--don't force any poses.  For the balance work--have a chair nearby to hold onto if necessary.

Fitness Tip of the Day: Friday's Facts and Findings -- Self Massage Techniques

We all get sore muscles.  I'm sure if we could afford it and had the time, we'd all get weekly massages.  Although, some people are uncomfortable with having someone else touch them.  Well, here's a solution either way...I found some videos from expertvillage on YouTube that demonstrate different self massage techniques that I thought would be helpful.

Self  massage for neck and shoulders

Self massage for lower back

Self massage for upper back

Self massage for calves and upper arms before and after exercising

Self massage for those who wear heels

Self massage for your feet

How to make a hot sock for a heated self massage

And finally, from Psychetruth, a self massage for your back, legs and butt using a tennis ball

There are more videos from expert village, here's the link to all of them:  Self Massage Videos

Fitness Tip of the Day: Thursday's Total Body/Cardio-- 40 Minute Full Body Workout

Today's total body workout comes from PopSugar.  It is a 40 minute workout made up of bodyweight only moves that work the muscles in your entire body.

The first section is done standing and is more cardio, the second section has a core focus, the third section is basic strength training--using your bodyweight, isometric contractions and gravity only.  Moves are done one after another to keep your heart rate elevated.  The last section consists of some nice stretches.

No warm up is provided, please do one on your own.  Follow the modifications she provides when needed.

Fitness Tip of the Day: Wednesday's Wild/Warrior Workout -- Extreme Total Body Fat Burning Level 3

I'm exhausted just watching today's wild workout!  This is a level 3 fat burning workout from the BeFit in 30 Extreme series.

The workout consists of 3 circuits with 4 exercises each.  Each exercise is performed for 60 seconds with 15 seconds of  rest in between.  Each circuit is done once for a total body fat burning workout.  The exercises are advanced and intense.  Do them at your own highest level.  These are highly conditioned athletes doing these exercises, so don't feel you have to match their intensity.  I do want you to maintain perfect form throughout the workout--that should be your focus.

The warm up is pretty intense and short--I highly recommend doing the warm up video first.

One thing before you start--I don't agree with doing plyometric (jumping) exercises while holding a weight in your hand(s).  I believe that the risks outweigh the benefits here.  If you want to use weight, keep the moves low impact.  If you choose to jump with the weights, do so at your own risk.

The cool down and stretch is pretty short.  I suggest you pause it here and walk around until your heart rate comes down to a comfortable level, you can then do the stretches provided, but I'd recommend doing the full body stretch video.  I can't stress enough how important this is.

And remember, this isn't a live class, you can always hit "pause" if you need to.

Fitness Tip of the Day: Tuesday's Trunk and Core -- Pilates

I teach four Pilates classes a week.  When someone asks me what they should do to tighten their core muscles, my response is always "Pilates."  I like it because it's very effective without having to do tons of reps.  It's all about control and proper form--quality over quantity.

Again, though, to see any significant changes in your body, you also need to be following a healthy eating plan, doing some cardio and strength training and doing these or other Pilates core exercises at least 3-4 times per week, taking a day off in between (depending on what your other workouts consist of).

Today's core workout is part 3 of a 4 part Pilates series from efit30.  If you are new to Pilates, I'd suggest doing Part 1 first.  Here's the link:  Part 1

Even though Pilates isn't a sweat fest type of workout, it's important to warm up.  A Pilates warm up is different from a cardio warm up.  You want to focus on warming up your back, your neck and your shoulders.

Start with some shoulder rolls getting bigger until you are also rolling your arms as well.  Then go from arm circles to shoulder rolls--do this a couple of times.  Next, take your neck through some range of motion exercises--take your chin to chest, then back to center, look to the right and left and then take your right ear toward your right shoulder and repeat to the left.  Do this several times.  Finally, warm up your back--start in squat position--sinking down hands on your thighs--tuck your chin, round your back and roll up one vertebra at a time from your tailbone to your neck to straighten back up.  Repeat this several times.  Now you're ready to go.

I'd also suggest starting off with your knees bent on the first exercise.  This will help protect your back.  If you want to try straightening your legs, be mindful of your form.  Your lower back should stay on the mat the whole time.  Also, when placing your hands behind your head it is very important that you keep your elbows drawn back behind your ears.  This will protect your neck.  Your head should just be gently cradled in your hands.  The lift needs to come from your abdominal muscles.

Fitness Tip of the Day: Monday's Muscle Work -- Booty Barre

Today's workout comes from the Lionsgate BeFit channel.  It is called the Booty Barre workout instructed by Tracy Mallet.  If you have OnDemand--you may have seen Tracy there.

This is a short workout--only about 6 minutes long, but your glutes, abs, and arms will feel it.  Doing one exercise right after another without rest also makes it a cardio workout (especially the plank runs (mountain climbers)).  You could easily perform the exercises 2 or 3 more times to make it a 10 to 15 minute interval/circuit training type of workout.  You don't need a bar to perform the exercises, a high back chair or counter will work just as well.

No warm up is provided, please do one on your own first, finish off with full body stretch.  Now shake your hips like no one is watching!

Fitness Tip of the Day: Sunday's Recipe Share -- Hawaiian Chicken Skewers

I've been researching the Paleo way of eating and came across this recipe on The Food Lover's Kitchen.  I just happened to have all the ingredients (except the ginger root--I subbed ground), so i made them Thursday night.  They were delicious!  ( I will post more on Paleo as I learn more).

The recipe doesn't say how much of the pineapple to use for the sauce, so I threaded the skewers first and then made the sauce with what was left.  I also added green pepper pieces in between.  I ended up with 5 skewers that were about 4 -5 inches long--3 pieces of meat, pineapple and green pepper each.

I also made sauteed asparagus with green beans and added some of the sauce to those as well,  YUM!

Here's a link to the recipe:  Hawaiian Chicken Skewers

I'm making these next, they look so good!

Dark Chocolate Mocha Truffles