Holiday Homework Part Three: Butt and Thighs

Today's final part of the Holiday Homework series shows you how to tone your butt and thighs. These exercises may seem simple but don't be fooled - they are extremely effective!

SIDE-KNEELING LEGS

1. Kneel on the mat with hip creases open and shoulders, hips, and knees aligned.
2. Reach the right leg out to the side, and take your left arm out to the opposite side, with the right hand behind your head.
3. Tip over until your right leg is not touching the mat and you are relying on your left hand and left knee/shin to balance.
4. First Set – Back and Forth: Inhale, flex your foot and bring right leg forward, exhale and point your foot as your leg goes back. Make sure to keep hips still. Repeat 8-10 times.
5. Second Set – Circles: Bend the right knee to 90 degrees and draw little circles with your knee going forward. Keep the knee at hip-height or higher. Repeat 8-10 times then switch directions
6. Third Set – Up and Down: Straighten right leg out to the side and pulse up towards the ceiling slowly. Repeat 8-10 times.
7. Repeat on the opposite leg.

*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

Holiday Homework Part Two: Arms and Shoulders

In today's post, part two of the Holiday Homework Series, I will teach you how to strengthen and tone your arms and shoulders (so they will look like Eva's! :). These simple exercises not only build strength in your upper body, but also in your core muscles. Enjoy and feel free to ask any questions by leaving a comment!

Regular Plank

Position hands shoulder width apart and feet shoulder width apart in a plank position. Remember to dome between the shoulder blades, tuck your tailbone between your legs, and send your bellow button up to your spine. Hold for 30 seconds. Repeat 3 times.

Single Arm Plank

Same as above but take hands narrower and feet wider (like a tripod). Lift one arm up at a time switching. You can take your arm straight in front of you, to the side, or bend your elbow and bring your hand (plan down) to your chest. Keep hips level. Repeat 8-10 times on each side.

Single Leg Plank

Legs and hands in regular plank position. Lift one leg up at a time, maintaining alignment throughout body. Repeat 10 times on each side

Plank Knee-In

Set up in the regular plank position. Take one knee into to chest at a time, maintaining square hips and shoulders, using the abdominals to draw the knee in. Repeat 10 times on each side, alternating sides. 

*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

Move Of the Day: Couch Decline Push-Up

Targets: Chest, arms, and abs

1. Get into full push-up position with palms on floor, arms extended, balls of feet resting on couch cushion and hips lifted to that the body forms a straight line from head to heels. Make it easier: place knees on cushion or do an incline push-up with feet on floor and palms on cushion.

2. Bend elbows to lower chest toward floor, then return to start. Do 15 reps. Make it harder: keep your elbows narrow, skimming the sides of your body when you bend.

Earphone Designs That Stay Put

I have the hardest time running without music. In fact, once when I arrived at the gym and realized I had forgotten my earphones, I swiftly turned around and left (something I am not proud of). Something else that gets to me is when my earphones pop out of my years mid-run. So, I did a little research and found some earphones that are supposed to stay put throughout your workout.

1. Philips Earhooks

For earhooks that hook around your ear, these flexible earphones by Philips come highly recommended. They provide decent sound quality, stay snug and secure in your eats, and come with a 1.2 meter-long cable so you can pop your iPod in your jacket or pant-pocket. And they only cost $7!

2. Sony Spiral Neck-Band Headphones

If you're a fan of the wraparound-style headphones, check out Sony's lightweight Spiral Neck-Band headphones ($30) that come with a cord adjuster so you can get the exact length you want. They offer an excellent deep bass sound quality, too. The headphones are also protected in a moisture guard so now worries about heavy sweating. 

3. Shure Sound Isolating Earphones

These earphones from Shure ($100) are for runners who are adamant about exceptional audio output. With balanced armature speakers and sound isolation technology, you're guaranteed to hear the music the way it was intended. Shure also includes multiple earlobe attachments so you can get the perfect fit.

4. Innovelis Budfis

Inexpensive and functional, Innovelis created these Budfits earphone attachments ($9) for all iPod and iPhone earbuds. If you have a few pairs of Apple earphones lying around but don't use them because they fall out while running, these flexible add-ons will keep your earphones safe and secure. 

5. Sennheiser Twist-to-Fit Earbuds

Both sweat and water resistant, these twist-to-fit earphones ($65) ensure you are getting the most comfortable fit. Sound quality is stellar with neodymium magnets for detailed sound, and each pair comes with an ear adapter set, a cable clip, and a carrying case. 

Does Your Hair Keep You Out of the Gym?

When it comes to excuses to miss a workout, I've heard them all. But here's a reason every woman has used at least one - skipping the gym so you don't mess up your hair. Sound familiar?

I recently asked my hairdresser for some advice and here's what she said: You actually don't have to wash your hair after working up a sweat. It's not oil that your body releases from working out, it's actually salt water. Yes, this "salt water" may mess out a perfect blowout, but it doesn't mean your hair is dirty to the point where you must wash it. Her solution? If you're pressed for time and won't have time to wash and dry your hair, skip the wash and just use a hairdryer and round brush to fix the roots of your hair.

Have curly hair? Flip your head upside down and give the roots a blast of cold air from the hairdryer. Yes, for those of us (like me) who lean toward the germophobic side, his may seem out of the question, but my hairdresser guaranteed me there is no reason to wash after every workout. Fascinating, don't you think? So, I am curious: How many of you would try this method and skip washing after a sweaty workout?

How To Get Flat Abs

The Huffington Post has a great article out today that I think everyone should read about abs. So often my clients ask me about how to get a flat tummy and want to know what is more important: diet or exercise. Well, the answer is that both are very important. Strong, firm, and flat abs are made in the gym (or Pilates studio :) and revealed in the kitchen! That means that just because you do a lot of ab work and work out a lot doesn't necessarily mean you're going to have killer abs. Downing fried food and sugary desserts after a hard workout only sets you back by contributing to your body fat percentage. So, even if you have rock hard abs they won't be visible if covered by a layer of fat. Interested in learning more about abs? Read more about this topic here.

The Harry Potter Workout

Have you heard of the guy who lost 60 pounds by listening to Harry Potter in audiobook format while he ran on the treadmill? RunHundred just recently wrote an article on this and I found it fascinating. Such a good idea, don't you think? Read more about it here.

Move of the Day: Double Ballerina Leg Lift

Targets: Abs (especially obliques), Legs

1. Sit on mat, with legs extended, thighs together, toes pointed, and abs engaged.
2. Lean back, placing forearms on mat, palms flat, fingers forward.
3. Leaving left forearm on mat, raise right arm overhead.
4. As you twist torso to left, lift both legs 45 degrees.
5. Return to center, then lower and repeat to right.

Do 20 alternating reps; 3 sets.


Source: FitnessMagazine.com

Get the Most Out of Your Elliptical Workout

The elliptical is definitely a joint-friendly machine, but it can get a bit monotonous. This workout is pretty straightforward, but it's full of quick speed changes to beat cardio boredom. Plus, intervals are great for burning extra calories and boosting metabolism.

*SPM = Strides Per Minute

If you have trouble slowing down in the recovery periods after sprinting, try going hands free. It will force you to slow down and challenge your core. Choose an incline and resistance that feels challenging but doable. Have fun! 

Move of the Day: Crab Dip

Targets: Shoulders and triceps

1. Sip on the floor and place your hands on the floor on either side of your hips, fingers forward; position your feet hip-width apart in front of you, knees bent 90 degrees, feet flexed, heels on the floor.

2. Press through the palms of your hands to lift your hips about 4 inches off the floor, balancing your body between your hands and feet.

3. Bend your elbows and lower your hips toward the floor until your butt barely touches, then straighten your arms to return to start. Do 15 reps. Rest 30 seconds. Repeat.

Source: fitnessmagazine.com

Move of the Day: Quadruped Booty Toner

Targets: Shoulders, arms, abs, and butt

1. Start on all fours, hands under shoulders and back flat

2. Step left foot forward on floor by left hand, left knee bent 90 degrees

3. Extend left leg behind you, raising it as high as you can, toes pointed

4. Quickly return left foot to floor by left hand.

5. Do 15-30 reps. Switch sides and repeat. De 2 sets.

Source: Fitness.com

How to Breathe When Running

This weekend, 20,000 women hit the streets of San Francisco to take part in the annual Nike Women's Marathon. The race is going on its eight year, with benefits going toward the Lukemia and Lymphoma Society.

This got me thinking about running... Ever wonder why some days you feel like you could run forever while on others your legs feel like lead and every minute just seems to crawl by? Certainly the amount of sleep you got the night before, stress levels, and diet play a role in how you perform during your runs, but how you regulate your breath also plays a major role in your energy levels during your runs. Here's how to power your muscles with fresh oxygen on each stride.

1. Learn how to breathe deeply: Your lungs are just a bit smaller than your ribcage, but we all tend to use just the top third of the lung. One reason being that, like all muscles, the intercostals, which run between the ribs, can get tight and inflexible, limiting the expansiveness of your lungs. When you take a deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. Learning to breathe deeply helps you take in lots of oxygen while running, preventing dizziness and nausea. With a little training and some stretching you can breathe to your full potential to increase endurance. Cross-training with workouts like Pilates and yoga can also help you learn to use your entire lungs when breathing.

2. Match your breathing to your steps: For an easy-paced run, inhale for three to four steps then exhale for the same amount. Count the steps in your head while you adjust to breathing on tempo. If you are running more intensely, your breathing tempo will increase to support your increased energy output and become faster - a breath in for one to two steps and out for one to two steps. If you can't match your steps to your breathing tempo then you are trying to run too fast; slow down, and get back into your rhythm. Rhythm is key!

3. Breathing in the cooler temps: It's important to breathe through your nose while running in chillier weather because cold air is dry and breathing through your mouth increases the dryness while decreasing  the temperature of the air. Since your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when breathing cold air in through your mouth. Breathing through your nose not only filters out air impurities, but also warms cool air to body temperature, creating less shock for the lungs and decreasing those asthma-like symptoms.

4. How to breathe through your nose: If nose breathing is difficult for you, start experimenting with the technique now before the temperature drops drastically. Breathing through the nose helps you breathe more deeply and efficiently, which will ultimately help your running no matter what the temperature is. If you plan to run in cold temps and have yet to master nose breathing, you can try wearing a bandana (or a shirt that can be pulled up far) over your nose and mouth to help trap the moisture of your breath and humidify the air before it reaches your lungs.

Source: Fitsugar.com

The 10 Fastest Fat Burners

AT THE GYM

1. Catch the running bug. You'll continue to burn fat after you jog. People who run for at least four hours a week melt more calories than non-runners, even when they're not running, a Yale University School of Medicine study reports.

2. Crank it up early. Working out harder during the first half of your workout and taking it easier in the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.

3. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.

4. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.

IN THE KITCHEN

5. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

6. Stay above 1,200 calories. "The average person's body goes into starvation mode if she eats fewer than 1,200 calories a day," says Eric Berg, author of "The 7 Principles of Fat Burning." "That's stress, and stress creates more belly fat."

7. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.

IN YOUR LIFE

8. Get Vitamin C and D. Vitamin C can help you burn more fat, and Vitamin D may help you lose fat. Aim for 400 to 500 mg of Vitamin C, and 800 mg of Vitamin D a day.

9. Eat a smaller dinner. Your body may not digest food (and burn fat) as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep.

10. Jump-start your morning. Wake up your metabolism (and get fat-burning started) by doing some sort of exercise within the first few hours of being awake.

Playlist: The Best Workout Songs for October 2011

Woohoo! RunHundred.com just released their top 10 songs for October! Here they are. Enjoy!

1. We Found Love, Rihanna & Calvin Harris, 128 BPM 
2. In The Dark, Dev, 125 BPM 
3. Take Over Control, Afrojack & Eva Simons, 128 BPM 
4. Sexy and I know It, LMFAO, 129 BPM 
5. Beautiful People, Chris Brown & Benny Benassi, 129 BPM 
6. Friday Night SPecial, Shortee & Faust, 133 BPM 
7. Motivation (Rebel Rock Remix), Kelly Rowland & Lil Wayne, 130 BPM 
8. I Wanna Go (Oliver Remix), Britney Spears, 129 BPM 
9. My Body, Young The Giant, 130 BPM 
10. Without You, David Guetta & Usher, 128 BPM 

Move of the Day: Shake Your Booty Side Plank

This is a great bottom-toning exercise, and it also tones up the arms and abs.

Hold side plank position on the left side, right arm extended toward ceiling and right knee bent with foot on floor 12 inches in front of left thigh (as shown). Pushing into the heel of the right foot, lift and lower hips. Do 10-12 reps. Switch sides and repeat.

Works: butt, thighs, abs, shoulders

Playlist: Top Workout Songs of the Week

Here are RunHundred's top workout songs for the week. I love that Rhythm is A Dancer is on there. Such a 90's classic. Enjoy! XO

Fonzerelli – Spirit (Wanna Stay Here Forever) – 132 BPM

Snap – Rhythm Is A Dancer (Armand Van Helden Remix) – 128 BPM

Beyonce – Single Ladies (Dave Aude Remix) – 127 BPM

Pink – Please Don’t Leave Me (Digital Dog Remix) – 128 BPM

Joachim Gerraud & CB Lyon – The Answer – 130 BPM

Swedish House Mafia & Pharrell – One (Your Name) – 125 BPM

Abs Workout: Belly Fat Burning Moves

Clients and friends often ask me what is the best way to lose belly fat and tone abdominal muscles. Here are some of my favorite abs exercises. They will sculpt your abdominal muscles, help you burn more fat, and improve your posture:

Side Plank

Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it: 

A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your right hip. 

B. Engage your abs, sending your belly button to your spine, as you lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can't hold that long, stay up as long as you can and then repeat until you've held for 30 seconds total. Switch sides and repeat. 

Make it harder: Balance on your hand instead of your forearm.  

Walkout from Push-Up Position

Why it works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.

How to do it: 

A. Start in push-up position with hands two inches wider than your shoulders.

B. Walk hands out as far as possible, then walk back. Do 10-12 reps.

Make it harder: Lift one leg before you walk your hands out and back (as shown).

Alligator Drag

Why it works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.

How to do it: 

A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags might work on a carpeted floor, while towels might work on wood or tile.

B. Start in push-up position with your feet on the slides, towels, or plates.

C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That's one set. Repeat 2-3 times more. 

Photos: Shape.com

Strength Comes in All Shapes and Sizes

Each one of these women is an Olympian athlete. All different shapes and sizes, all strong and beautiful; with the willpower and discipline to push themselves to the limit. I just find this picture so moving and inspirational. Happy Tuesday!

Photo: f**kyeahfeminists.com

Antigravity Yoga

Have you heard of Antigravity Yoga? I had heard about it before from a couple of people but never thought to try it until I watched this video. Doesn't it just look so relaxing and fun? I love the idea of being all cocooned up, drifting through the air. I think I may go try it out sometime next week. If you live in the San Francisco Bay Area, you can take Antigravity Yoga at Crunch Gyms at different locations throughout the city. 

Core Strength and Why it Matters

What is the core? 
There is a lot of buzz about "core strength" these days but most people think of the abs when referring to their core. The truth is, there is a lot more to one's core than just the abdominal muscles. The core muscles are comprised of the pelvic floor muscles (that support your organs), the abdominal muscles (transversus abdominis, internal obliques, external obliques, and rectus abdominis), and the erector spinae (lower back muscles). These muscles, making up the core, are responsible for balance, flowing motion, and posture. Many people with lower back pain, shoulder pain, and chronic headaches find that once their cores are strengthened the pain subsides and eventually disappears. A strong core also gives you a flat stomach, a cinched in waist, and defined back muscles, which doesn't sound too shabby to me :).

So, how do I strengthen my core?

Pilates is widely accepted as the most efficient and safe way to strengthen the core. Try some of these exercises featured in Le Petit Atelier Pilates Blog for simple and effective exercises that will give you results fast:

Single Leg Stretch
Double Leg Stretch
A Triple Threat Ab Blaster
Push Ups and Planks
Side Plank Twist

The Huffington Post had a really interesting and informative article a couple of days ago about core strength and its importance. Check it out here. Have a wonderful Tuesday afternoon! XO

Photo: Shape.com