Fitness Tip of the Day: Saturday Stretch and Flexibility -- Benefits of Yoga -- Circulation

Today's routine comes from the Benefits of Yoga series from Dr. Melissa West and Namaste Yoga.  The benefit focused on today is circulation.

From the notes under the video (this is what she reads at the beginning while you are laying on your back with your legs up the wall):

"Another benefit of yoga is good circulation. Good circulation means that blood flows to all the cells and organs of your body. Good circulation includes the flow of lymphatic fluid as well, which helps to keep your body's immune system strong. A healthy circulatory system means increased energy, healthier organs, better digestion and improved immunity. Your overall health is dependent upon optimum function of cells which depend on proper blood supply. 

Your heart pumps blood to your arteries but as your blood gets to the extremities of your body, the blood pressure decreases. Yoga can help to keep your blood pressure normal. The horizontal postures of yoga help to relax your body and reduce blood pressure. Not only does your yoga help to circulate nutrients to your cells, but improved circulation also means improved removal of waste. 

Yoga massages your circulatory vessels in your limbs while you are practicing standing postures for example, thereby improving your circulation. Yoga compresses your internal organs during twists and this helps not only do aid in digestion but also improves the health of your internal organs by improving the blood flow to these organs. Inversions are fantastic for bringing fluids back to your heart for re-circulation. 

Ultimately today's class is all about flow. Energy flows where intention goes, so what is your intention for today's class?"

Fitness Tip of the Day: Friday's Facts and Findings -- My Top 10 Pieces of Home Gym Equipment for Not A lot of Money

Today's post is all my opinion based on my years of teaching fitness classes.

Here's what I think is a great variety of inexpensive pieces of equipment to have for at home workouts:

1.  Resistance Bands  -- one lighter and one heavier resistance  About $8-$10 each

These are great because they are compact and unlike weights you can vary your resistance right as you are doing an exercise by either tightening or loosening the slack.  Plus you can work multiple muscles at the same time--so you save time as well.  They can be placed under your feet, behind your back, hooked onto your foot, attached to a door knob, tied and placed around your ankles or thighs.  There are attachments that allow you to attach them to a door frame.  You can work your entire body with these in numerous ways.

2.  Swiss or Stability Ball --  About $10-$15 each

I know that these take up some space, but they are one of my favorite pieces of equipment.  Just sitting on one forces you to engage or core--otherwise you'd fall off!  You can sit on them while you do resistance work (or even working or just watching TV), lay on them frontward, backward and sideways for great core work, stand against a wall with it behind you while doing squats and lunges ,or put them between your legs for inner thigh work--they are very versatile.  Just make sure you buy the right size ball for you--they generally go by height, but also take the length of your legs into consideration.  Your knees should be bent at a 90 degree angle while sitting on the ball--if it's more than that, the ball is too small, if it's less, the ball is too big.

3.  Jump rope--weighted or a speed rope -- Anywhere from $1.00 (at dollar store) -- $10.00 for a more athletic or weighted rope

Another compact piece of equipment, a jump rope is great for interval cardio work.  Jumping rope fast for just 60 secs can burn 20 calories--that's for just 1 minute!  If you add in some strength training during your rest time and do 10 intervals--you can burn a lot of calories in a short amount of time.  If you are jumping as fast as you can with a weighted rope--you could burn more.  If you don't have a rope, you can pretend, but it's really not quite the same.

4.  A Yoga Mat -- These can run anywhere from $7.00 up to $30.00 depending on what "brand" you get or how thick they are

This type of mat does not provide a lot of cushioning, but it's texture provides a sticky surface for you to do exercises that require balance and gripping of your feet.  When doing Yoga or Pilates, you are generally bare foot.  This allows you to use your feet/toes to grip and feel the ground as you do balance work and poses and other exercises like side planks.  If placed on top of a carpeted area, it makes a comfortable spot to do supine (laying face up on your back) exercises and stretches.

5.  Dumbbells -- One set light, one set heavy -- usually around $1.00 or $2.00 per pound

Another piece of resistance equipment, dumbbells are another favorite of mine.  Again, they don't take up a lot of space and they can be used in so many ways.  I recommend one set of lighter weights and one set of heavier because not all of the muscles in your body are created equal.  When I say one light set and one heavy set--it varies from person to person.  It may mean one set of 3 lbs. and one set of 8, or one set of 5 lbs and one set of 10--generally you want the heavier weights to be double the lighter ones.  While doing squats or chest presses, you'll want to use the heavier set because these are bigger muscles.  During tricep or upper back work, you'd want the lighter weights.  Plus, it's important to train for strength and endurance.  For strength training, the regime is heavier weights, less reps, for endurance training, it's lighter weights, more reps.

6.  The right workout shoes  -- Prices really vary here--go with the right shoe for the activity with the best fit for your foot.

I posted about this a couple of weeks ago.  Please make sure you are using the right shoes for your workout.  They should have the right support.  Just because you are working out at home doesn't mean you are supposed to do your workout in your jammies and slippers!

7.  Kettlebell  -- $10.00 -- $30.00 all depends on the weight

I recently added one of these to my own home gym and I love it!  The one I bought is 10 lbs.  I got it at Menard's for $10.00.  I'd like to get a 15 pounder, but this is good for now.  I do have to say, if these are used incorrectly, you can have some issues--especially with your back.  When you are doing swings, the move needs to come from your legs, glues and momentum same with the jerks and cleans--these are names of specific moves done with the kettlebell.  Fitness Blender has a number of great kettlebell workouts on their website and YouTube channel.  Watch the entire workout first before trying to attempt it.

The next 3 are absolutely free!

8.  Your own bodyweight

This one should actually be higher on the list, but I wanted to put the free ones together.  Using just your own bodyweight, you can work out your entire body.  Squats, lunges, push ups, tricep dips, planks just to name a few are some of the simplest, more effective exercises you can do.

9.  A staircase

If you live in a ranch, well, skip this one.  Just like the jump rope, a set of stairs can be used during an interval training workout.  Whether it's a set of 15 or just 1 step, going up and down as fast as you can for 30-60 secs will rev up your heart rate and help you burn a ton of calories.  The lower stair can also be used to modify planks and push ups if doing them on the floor is too challenging (placing hands on stairs), on the other hand, you can make these moves more challenging by placing your feet on the bottom stair, adding an incline to the exercise.

10.  A sturdy coffee table or chair

These can be used for all kinds of exercises including tricep dips, hip dips, modified push ups, and planks to name a few.  You can also use the chair when doing balance training until you get strong enough to let go and balance on your own.

Well, there you have it, my top 10 pieces of home gym equipment for not a lot of $$$$  The best time to buy these?  Around the holidays and right after--think New Year's resolutions--they are always on sale then.

This piece of equipment is in my future:

 A foam roller about $10-$15-- not really used for working out, but for after to do some deep tissue massage--this just may be a Christmas gift to myself...

Fitness Tip of the Day: Thursday's Total Body/Cardio -- Biggest Loser Last Chance Workout

In honor of the Biggest Loser starting back up again next week, I decided to post this last chance workout video.

I have to say, I've become obsessed with the show.  Not because I believe in the drastic measures they use to take these people through their weight loss journeys, but more for the motivation the show gives people to get up and do something about their own individual lives.  

The funny and more importantly awesome thing about this video--it's nothing like the show.  I don't believe in working out 6 hours a day and limiting your calorie intake to an obscenely low number.  They can do this because they have doctors on staff if something goes wrong.  I don't believe it's good or right to push someone who's never worked out before to the point of vomiting.  Really?  What's up with that?  I also don't believe it's right or safe to push someone who weighs over 350 pounds to "run" on the treadmill--talk about the joint issues....anyway, I'm getting a bit carried away...

The thing that's great about the videos that Biggest Loser puts out is that they are great workouts for all levels, especially beginners.  They offer all kinds of modifications and you can watch the people doing those modifications the entire time.  And, the trainers are actually encouraging and nice--totally unlike the "characters" they portrait on the show to get ratings.

Ok, I'll climb off my soapbox now and let you get into the workout.

Fitness Tip of the Day: Wednesday's Wild/Warrior Workout -- Cardio Kick and Plyo Workout

Today's wild workout comes from Dana Lee at RealFitTv.

It is a 45 minute total body, cardio kickboxing and plyometric workout that will have your heart pounding. You will feel strong and powerful as you master the punches and kicks.  She offers plenty of modifications if you need them.  If it gets too fast for you to control, go slower.

Remember, never snap your elbows or your knees--you want to take it to full extension without locking or snapping the joint.  The power of the punch comes from the upper back and shoulder and the power behind the kicks comes from the thighs and glutes.

No equipment is needed for the workout.  She provides a warm up, cool down and stretch.

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

Today's workout comes from the LivestrongWoman channel on YouTube.  It is from the A-list Look with Valerie Waters series.

This 6 minute workout can be done alone, or along with a cardio or other body strengthening workout.  If you don't have a ball, you can use a small pillow.

If this is the only workout you're doing, it can be done 2-3 times to really fatigue the muscles, but please warm up first, and don't forget to stretch afterward--your abs and your lower back.

One big safety cue--when your hands are behind your head, draw your elbows back behind your ears opening up your chest.  She cues you not to pull on your head--but she kind of does that by drawing her elbows in right next to her head.  Remember, lead with your chest when coming up straight and lead with your shoulder when adding rotation as you lift.  A fist should always be able to fit between your chin and your chest.  All movements should be smooth and controlled.

Remember it's important to muscle balance, she does the bridges at the beginning, but I'd do some additional lower back work as well.

Fitness Tip of the Day: Monday's Muscle Work -- No Equipment Upper Body Workout

This upper body workout consists of all bodyweight exercises.  A sturdy coffee table or chair can be used while performing these exercises.  If you want more of a challenge, take it down to the floor.

The background reminds me of the waterfall hike we did when we were in Hawaii.  Just beautiful!

There are 8 exercises total with various repetitions.  It should take about 10 minutes to complete.

No warm up is provided, please do one on your own.

For the side push ups you'll probably be more comfortable doing this off the side of a couch or padded chair.  If you need more support, you can take your feet farther apart, or put them up against the coffee table if it's nearby.

Remember to keep your head in line with your neck when doing the tip toe planks.

Please finish up with an upper body stretch.

Fitness Tip of the Day: Sunday's Recipe Share -- Pot Roasted Beef with Butternut Squash

As much as I love grilling in the summer, there's nothing quite like the aroma that fills the house when something wonderful is baking or roasting in the oven.

Pot roast was one of my favorite Sunday dinners growing up--the tender beef was so good!  YUM!

So, when I saw a recipe for pot-roasted beef with pumpkin in the Mariano's sales flyer this week I knew I had to try it.  I just tweaked it a bit to fit my tastes and my pantry and the results were delicious.

Here's what I came up with:

Pot-roasted beef with butternut squash

2-1/2 - 3 lb.chuck roast (I used a blade roast--that's what was in my freezer)

salt, pepper and garlic powder to taste

2 Tbls. butter

1-1/2 tsp. olive oil

1 medium onion, halved and sliced thin

3 peeled carrots, 1 chopped and 2 quartered (I actually only had 1 reg. carrot--I used baby carrots for the chopped and halved a few for the rest)

1-2 stalks of celery, chopped

2 small tomatoes, seeded and chopped

I tsp fresh thyme

1 tsp chopped fresh basil

1 tsp chopped fresh parsley

1 12oz beer (I used 312 because that's what was in the fridge--would have preferred Octoberfest--the original recipe called for 1-1/2 cups beef broth)

2 medium sweet potatoes, peeled and cut into chunks (original recipe called for white potatoes)

2 cups of butternut squash peeled and cut into chunks--I used the neck part of a good sized squash

Preheat the oven to 325°F.  Sprinkle the salt, pepper and garlic powder over the roast.  

Heat 1 Tbsp. of the butter and half the oil in a oven proof dutch oven.  Brown the meat on all sides.  Remove meat to a platter.

Add the remaining butter and oil to the pot, add in the onion, cook for 1 minute.  Add the celery, chopped carrot and tomato to the pot, cook for 3 minutes.Sprinkle in the herbs and add the beer.  Heat to boiling.  Add the meat back to the pot nestling it into the vegetables and beer sauce.  Bake covered 2-1/2 hours until the meat is not quite tender.  Add the remaining vegetables, recover  and cook for an additional 45 minutes or until the vegetables are tender.  At this point, I did add a little bit of leftover coffee probably about 1/2 cup--I didn't want to add plain water or more beer, but it needed a bit more moisture.

You can serve it all on one platter or separate the larger vegetables from the meat in a separate bowl.

I served a green salad along side.  This one is definitely a keeper!