Plank Workout

This workout is great for the core and upper body. It is quick- only takes about 10 minutes to complete- but effective. I find that the best time to do this is after jogging or cycling. It works the upper body muscles that were not touched on as much as the legs, and gives the core a bit more isolated of a work out. I suggest doing down dog for about 20-30 seconds between each move, especially if your muscles are warm and legs could use a stretch.

Lowered Plank

Start in plank position and bend arms so elbows are tucked in and at a 45 degree angle. Make sure to keep shoulders down and torso tight, no slumped back here! Hold for 10-20 seconds then rest in a full plank for another 10 seconds. Complete three before going to down dog.

Three Way Plank

Lower your body so you are in plank position with your fore-arms on the ground. Hold here for at least ten seconds, then rotate so your body is perpendicular with the floor and only the left arm is on the ground. Keep feet stacked and hips up- this should really work your sides. Go back to the fore-arm plank starting position for another ten seconds, then rotate to the right arm. Complete ten before going to down dog, then complete ten more starting with the right side.

Down Dog Leg Extensions

Start in down dog with back and legs straight. Tuck your left leg in towards your torso while also bringing your head in. Your back should be rounded and your forehead and knee should touch. Hold, then straighten neck and extend leg upward so it is at a 90 degree angle with the opposing leg. Hold, then tuck leg and head in again. Complete ten per side.

Plank Tucks

Start in plank on fore-arms. Tuck leg under and rotate towards opposing arm. Torso should twist here. Hold, then extend leg straight. Complete ten per side making sure to keep your back straight. Note: This is great for abs and upper thighs!

Push-ups

They are like planks, but at three different levels done faster! Complete at least 10 push-ups before resting in down dog. Do three sets and make sure to keep arms tucked in to your sides and torso strong. If needed, you can do the cheater kind, but only if really needed.

Lowered Plank

Hold for 10-20 seconds, then rest in an extended arm (traditional) plank position.

Three Way Plank

Start in plank position on fore-arms. Hold each plank for ten seconds

Three Way Plank

Rotate your body to the left arm. Keep hips up and feet stacked. Hold for ten seconds before rotating to starting

Three Way Plank

Rotate from starting plank to the right arm. Hold for ten seconds. Complete ten full rotations before going to down dog, then start on the right side and do ten more.

Down Dog Leg Extension

Start in Down dog

Down Dog Leg Extension

Tuck leg and head inward so back is curled and forehead touches knee. Hold

Down Dog Leg Extensions

Extend leg upward and straighten neck. Legs should be at 90 degrees with one another. Hips should be even. Hold and complete 10 per side.

Plank Tucks

Start in plank on fore-arms. Tuck leg under and rotate towards opposing arm. Torso should twist here. Hold, then extend leg straight. Complete ten per side

Push-ups

Complete ten push-ups before resting in down dog. Do three sets, making sure to keep elbows tucked and torso active. Only do cheaters if needed

Five Reasons to Keep Working Out Over the Holidays

Life is hectic. The holiday's come upon us and that is  just one more thing to add to the plate. Sometimes, it seems easier to take our health off the priority list when these busy times come around. So, to keep us remembering why we workout and why it is important to continue over the holidays, I have made the list of top five reasons to stay fit during this yuletide season. 

Energy

When we work out on a regular basis, our metabolism gets kicked up and our bodies will actually produce more energy. Best to work out in the morning before your day starts... You will have enough energy (and time) to workout, and your workout will give back in the form of more energy!

Happiness

Scientists have proven that when we work out (having a heart rate between 65-85 bpm for at least 30 minutes) our brains increase production of endorphins, dopamine and serotonin. Serotonin and dopamine increase pleasure receptors and endorphins decrease pain receptors. When we work out, we are, actually, helping fight depression and anxiety... Both of which increase during the holidays.

Food

During this time of year I eat, a lot. And what I eat is not all celery and ginger root. Cookies, pie, and more cookies are on my menu. Working out regularly keeps our minds more in check of what we are eating. Meaning, we will not have to starve ourselves from that fifth cookie, we will just not want it. Just remember that this door swings both ways- Over exercising has a direct correlation with over-eating. Don't do it! Keep exercises to between 30 minutes and 1 hour and you should be set!

Goals

January is coming and so are all those new year's goals. Get the upper hand on them by continuing to work out. Instead of leaving the holiday season at our biggest weight yet, we can start the new year just as happy and healthy as we were the Wednesday before Thanksgiving.

Health

No one wants to go to a holiday party with the sniffles or have to stay in bed during gift opening. Continual moderate exercise increases the production of macrophages (white blood cells produced inside live tissue) and has a direct link to people getting fewer colds. Skip the Day Quill this season and hit the gym instead... A little extra vitamin C never hurts either.

Gifts for the at Home Gymmer

I do love working out in the comfort of my own home. No peeping eyes to see my treadmill speed, driving to the gym, or having any concern for how I look- and with all those reasons, you may love your at home gym too! Here are my top picks for at home gymmers... Add it to your Christmas list or get for that other person you never see at the gym.

Yes, this is one of the pricier things on the gift lists so far, but it is worth it. If you want to kick your at home gym experience and results to the next level, get this. The DVD collection comes with a 90 day nutrition plan, exercise guide that shows how to the exercises and helps you determine what P90x-er you are (yes, there are different levels), and more workout DVD's than you will know what to do with. This workout plan will get your muscles in gear for bikini season a bit early and will add a whole new level of fun to your at home gym experience. I still go back to these DVD's when my workout is a bit boring, even after finishing the series. The Cardio X workout is my absolute favorite! 

If you have ever been interested in resistance training or would like some great new options for bands, these are for you. They are easy to keep together and have clips on the ends so you can use them for different workout out. Mmmm, I love them. These bands range in resistance from 5-202 pounds. No, that is not a typo. So, even if you are some crazy strong Hulk-like at home gymmer, you can still get a good workout with these!

Don't let the title fool you. This kit is not just for beginners. The mat is pretty thick and sticks to the ground better than your feet, and the belt that comes with it is wonderful. Whether you love yoga or have never tried before, this kit will suite you well. Plus, it can all be easily stored in some small and unsean shelf!

Gifts for the Runner

There are so many wonderful gifts out there for the runner in your life. The hard part is finding the thing that will fit their style and running level. Running levels range from the 1 miler to the ultra marathoner. This list covers the "average" runner who will run somewhere around 1 and 7 miles per day. But, there is no reason that a more (or less) experienced runner will like these goodies just as much!

The Polar RS300X SD heart rate monitor has been featured on the site before, and with good reason. This is a great gift for the runner who has already had a heart rate monitor and is ready to take it a little more serious. Most introductory monitors will show up to 10 workouts and include calories, time, and time your heart rate was "in the zone". This monitor goes a little father and is able to show the distance of a run, smart coaching for better results, Mac and PC compatibility, and fitness tests to show progress. Best of all, it is well priced at $122.

This is a great stocking stuffer for both genders! There are few things worse than sticky, wet hair getting stuck to your face while running. These bands will make sure that does not happen and make you look like a seasoned runner too! They have a rubber lining to fight the uber annoying slide off issues, and come in multiple colors. Hairbands range in price from $4.99 to $14.99... Just a little extra "stuff" for your stalking!

I have been eye-ing these super cute shorts for quite some time. They come in multiple colors and look good on, pretty much, any shape. Then, comes the wonderful fact that the fabric decreases that oh-so annoying ride up factor. Enter the perfect gift idea! This is a wonderful gift for the person you know who enjoys running in comfort and looking good doing it... Pretty much everyone, I think!