Remember she is very flexible. Only take the stretches as far as your body wants you to go.
The 50's are a sandwich generation of fitness; we don't want to work out like we did 15, 10 or even 5 years ago, yet we aren't ready for the "senior" classes either. I'm revamping this blog to be a blend of health and fitness tips that I hope all of you "fiftysomethings" will find helpful. ***I am not a doctor or nutritionist. Please consult your physician before performing any exercises or following any tips shown on this blog.
Saturday, January 18, 2014
Saturday's Stretch/Flexibility -- Easy Strala Stretch
Today's stretch video comes from Tara Stiles. She calls this an easy 5 minute stretch routine that can be done anywhere, however, some of the poses are advanced. If you have back or neck issues, please skip doing plow pose (feet up and over your head).
Remember she is very flexible. Only take the stretches as far as your body wants you to go.
Remember she is very flexible. Only take the stretches as far as your body wants you to go.
Friday, January 17, 2014
Thursday, January 16, 2014
Thursday's Total Body/Cardio -- BeFit GO 30 Minute Total Body Burner
Today's workout comes from BeFit. It is part of the mobile "GO" series. These exercises can up uploaded to a mobile device so you can take your workout with you. It is a 30 minute high intensity interval training (HIIT) workout. The exercises are performed for 30-60 seconds with no rest between. They are done in 4 blocks of 5-7 exercises (some exercises are two sided) with a 60 second rest between each block.
You will need the following equipment: a set of dumb bells, a kettlebell (or one heavier weight--or you can use a milk jug filled with water--completely full is around 8 pounds), a medicine ball--if you don't have one, do the exercises without, and a mat or carpeted area.
The first two exercises are meant to be your warm-up. I recommend doing your own warm up first and then using these two exercises as part of the workout.
I have several form/safety cues before you begin.
For the Bulgarian Split Lunge (she says squat--it's a lunge), you can use a coffee table, step or just do them with both feet on the floor. Make sure to keep that front knee at 90 degrees--your knee should stay in line with your ankle.
You can modify the plank rows and regular planks by coming to your knees. Only do this when you absolutely have to. Remember to keep your bottom down--your alignment is the same as with a full plank, only your knees are now on the floor.
While performing the Sumo Deadlift with High Pull, as you lift keep your elbows in line with your shoulders.
For the Single Leg Deadlift, remember to keep your back flat, chest up, shoulders down and back from your ears.
While doing the Froggers--go only as deep as you can--keeping your chest up. Do not round your back!
If doing the plank row with rotation is too difficult--do it without the weights. You can also modify further by going down to knees--coming up to 1 knee on the side rotation.
Only come up as far as you can for the Weighted Sit-ups. You can also do these without the weight.
If jumping is an issue for you, perform the plyometric moves without jumping. Take big steps and make big movements even if you go slower than she does.
They provide a couple of stretches at the end. In addition to those, I'd recommend doing the full body stretch video.
For more mobile workouts from BeFit, follow this link: Mobile Workouts
You will need the following equipment: a set of dumb bells, a kettlebell (or one heavier weight--or you can use a milk jug filled with water--completely full is around 8 pounds), a medicine ball--if you don't have one, do the exercises without, and a mat or carpeted area.
The first two exercises are meant to be your warm-up. I recommend doing your own warm up first and then using these two exercises as part of the workout.
I have several form/safety cues before you begin.
For the Bulgarian Split Lunge (she says squat--it's a lunge), you can use a coffee table, step or just do them with both feet on the floor. Make sure to keep that front knee at 90 degrees--your knee should stay in line with your ankle.
You can modify the plank rows and regular planks by coming to your knees. Only do this when you absolutely have to. Remember to keep your bottom down--your alignment is the same as with a full plank, only your knees are now on the floor.
While performing the Sumo Deadlift with High Pull, as you lift keep your elbows in line with your shoulders.
For the Single Leg Deadlift, remember to keep your back flat, chest up, shoulders down and back from your ears.
While doing the Froggers--go only as deep as you can--keeping your chest up. Do not round your back!
If doing the plank row with rotation is too difficult--do it without the weights. You can also modify further by going down to knees--coming up to 1 knee on the side rotation.
Only come up as far as you can for the Weighted Sit-ups. You can also do these without the weight.
If jumping is an issue for you, perform the plyometric moves without jumping. Take big steps and make big movements even if you go slower than she does.
They provide a couple of stretches at the end. In addition to those, I'd recommend doing the full body stretch video.
For more mobile workouts from BeFit, follow this link: Mobile Workouts
Wednesday, January 15, 2014
Wednesday's Wild/Warrior Workout -- Catching Fire Workout
I finally saw this movie a couple of weeks ago. I had to wait until I saw the movie to share this workout.
It comes from blogilates. I think it is quite clever, fun, but intense. Criss Cross Jabberjays, Force Field Flyers, Poisonous Fog Crawl, Tick Tock Abs, Sprint or High Knees and Monkey Butt Knockout, these are the names of the exercises you'll be doing.
Do a warm up first. She takes you through the exercises once and you are to repeat the entire thing again on your own as many times as you'd like
While I was looking for this workout, I found another one. The workout starts about halfway through the video. It consists of 4 moves: burpees, power jumps, switch kicks and jabs. Just like above she takes you through the circuit once and then you are to repeat it again 2 more times on your own. Enjoy!
It comes from blogilates. I think it is quite clever, fun, but intense. Criss Cross Jabberjays, Force Field Flyers, Poisonous Fog Crawl, Tick Tock Abs, Sprint or High Knees and Monkey Butt Knockout, these are the names of the exercises you'll be doing.
Do a warm up first. She takes you through the exercises once and you are to repeat the entire thing again on your own as many times as you'd like
While I was looking for this workout, I found another one. The workout starts about halfway through the video. It consists of 4 moves: burpees, power jumps, switch kicks and jabs. Just like above she takes you through the circuit once and then you are to repeat it again 2 more times on your own. Enjoy!
Don't forget to cool down and stretch!
Tuesday, January 14, 2014
Tuesday's Trunk and Core -- Rock Hard Abs
Today's workout comes from BeFit. It is a 10 minute abdominal workout led by Denise Austin.
No warm up is provided. Please do that on your own. She does several levels for each exercise, pick the one that's right for you.
No warm up is provided. Please do that on your own. She does several levels for each exercise, pick the one that's right for you.
Monday, January 13, 2014
Monday's Muscle work -- Beginner Inner Thighs
Today's muscle work video focuses on the inner thighs. It comes from blogilates and is about 10 minutes long. There is no warm up. Please do that on your own.
Make sure when you are on your side you keep your body upright. You don't want to slouch into that shoulder. If it starts to get too challenging to maintain, you can come down and cradle your head in your hand. (like in the above picture).
You'll want to do a quick inner thigh stretch afterward. Follow the pictures below:
Make sure when you are on your side you keep your body upright. You don't want to slouch into that shoulder. If it starts to get too challenging to maintain, you can come down and cradle your head in your hand. (like in the above picture).
You'll want to do a quick inner thigh stretch afterward. Follow the pictures below:
Sunday, January 12, 2014
Sunday Recipe Share -- Gluten Free, Grain Free Chocolate Coconut Cake
I made this cake for Christmas Day so that I could have a yummy treat like everyone else!
The recipe is from Civilized Caveman Cooking Creations and man is it good! This site is dedicated to sharing Paleo/Primal recipes. The "caveman's" name is George. He also has a facebook page and can be followed on Twitter and Pinterest as well.
It's moist and chocolatey and coconutty and just delicious! I will be making this many, many more times!
The recipe is from Civilized Caveman Cooking Creations and man is it good! This site is dedicated to sharing Paleo/Primal recipes. The "caveman's" name is George. He also has a facebook page and can be followed on Twitter and Pinterest as well.
It's moist and chocolatey and coconutty and just delicious! I will be making this many, many more times!
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