Yoga for the Holidays

Hello friends! I am sorry for the confusion yesterday and the lack of an actual post. This weekend we were at my uncle's wedding in Miami and I came home on Sunday with a terrible bug. Thankfully, the hubs came home from his film shoot Monday night and promptly took me to the doctor Tuesday morning- you know, since being ill means I am automatically turned into a baby who is capable of doing nothing for herself. Now, I have been on antibiotics for for a day and already feeling better! But, that does mean yesterday was a haze of not caring about anything other than sleep, water, tissues, and food.

Today though, we have two fantastic yoga sequences that I did last week and absolutely loved. The first was completed after a short run and the second was done before bed after the wedding Saturday night. I absolutely loved the sequence before bed. It was the perfect way to finish off the day. After the wedding, my cousin, grandma, and I went back to the hotel and found ourselves tired but not tired enough to fall asleep. To help this, Alicia and I did the evening yoga sequence that was only about 20-minutes long but did the trick. Afterwards we were refreshed and ready for bed. Neither of us remember falling asleep, but we do not remember being awake for long. It was a very good night's rest.

Yoga for Core 30-Minutes

Yoga for Core 20-Minutes

The next morning neither of us wanted to get out of bed, so Alicia asked if there was a good online yoga sequence we could do while still in bed. I found this one by Tara Stiles. It is 4-minutes long and tricks you so good at the end. I would suggest not watching it ahead and doing it tomorrow morning. Tell me what you think of her trickiness!

A Squat-tastic Workout

The July Squat Challenge officially comes to an end today and I have been LOVING IT. Have you noticed a difference in your rear? I have. It seems to be a little less giggly and a little more apt to defying gravity... Which, like the song, will get a standing ovation from fee any day!

There are two things I have been considering since this July Challenge began. The first is to keep it up and start all over in August. Sure, my glutes may be stronger than they were when we began doing six reps of each, but they could always use the reminder. The second thought has been to simply do a massive squat workout that would set fire to the muscles of our bum, thighs, and heck, core. For now, let's go with the second option.

The entire squat workout will take about 15-minutes and leave your legs quaking. Get ready, 15-minutes of squats may not seem like much now, but it is! By minute three I was dripping sweat and convinced this workout was a bit too crazy. Then, it ended and all was right with the world again :)

If you are really feeling good, try doing this on top of the final day of the Squat Challenge. You will have quite a few squats under your belt, my friend. If you are not sure what something is or how to do it, I have linked how-to's for each squat below :)

Jump Squat

Calf Raise Squat

Split Squat

Goblet Squat

Pistol Squat

Narrow Squat

Side Leg Lift Squat

Second Position Plie Squat

Frog Squat

The Original Squat

Narrow to Wide Jump Squat

Wall Squat

The Ultimate Flat Stomach Workout

I recently had someone ask me for a workout to help flatten stomachs. Oh stomachs, why must they be so difficult for us to get flat? In my 27-years of life, I have tried a great many workouts to tone that tum, but the best has to be a combination of cardio and toning. Cardio works great for helping burn that fat away, and the combination of toning improves muscle definition while continuing to burn fat after the workout is complete. 

This workout will get that heart going and should keep your heart rate between 75% and 85% of your maximum heart rate. The best way to do this is to wear a heart rate monitor during the workout.

This workout was made to be an intense, ab toning session. It will be a massive workout, but you can do it, for sure! The entire workout takes about 30-minutes and can be done along with another cardio session, or, all on it's lonesome.

To complete the workout, first do each exercise for 90-seconds with a 30-second break between each set. Then, do each exercise again for 1-minute with no break between sets, or a 10-second break between sets. To really kick it up, finish it off with doing each exercise for 30-seconds with no break.

Set One

Complete each move for 90-seconds, then, take a 30-second break between sets one and two. On the second round, complete each exercises for 1-minute with 10-seconds to no break between sets. 

Knee-Ups

This is a great workout for the lower abs and will help get that heart rate going right away! Run on place making sure to keep knees parallel to the floor our higher. 

Alternating Elbow to Knee

Alternating Elbow to Knee works the oblique and upper abdominals along with that bum! Complete knee ups, but add a twist. Place hands behind the head, keeping elbows up and shoulders down. Alternate touching the right elbow to the left knee and visa versa. Try to do this as fast as possible while still keeping good form! 

Side Plank Rows (kettlebell optional)

I love doing this with a kettlebell since it gives a massive workout to the obliques, intercostals, and trapezius muscles! Start in side plank with feet either stacked (advanced) or with the top foot resting on the floor behind the lower (intermediate). If wrists tend to hurt in plank or side plank, try completing this on the forearm instead.

Place the kettlebell chest level in front of you and slowly lift so the elbow is straight up and the kettlebell is almost above the chest. Be sure to lift from the arm and not from the shoulders. Then, lower the kettlebell slowly and start it all over again! 

This should be 90-seconds or 1-minute per side. 

Mountain Climbers

One of my favorite for the abs! These are like knee ups on steroids. Get into plank position or forearm plank if wrists hurt. Begin by bringing the left, then the right leg up to your chest; alternating legs each time. The goal here is to complete as many as possible in the time allotted while still keeping good form. Be sure to keep the body in line and not let the tummy droop or the bum stick up. 

Scissor Legs

These will work everything from the inner thighs to the upper abs. Sit back on the floor with the forearms supporting you back and legs at 45 degrees off the ground. The lower your legs are to the floor, the greater the results will be. Criss-cross the legs, alternating which leg is on top every time. Legs should extend apart from each other, at least, 2-3 feet and the lower back should be resting on the floor.

Set Two

Plank Jacks

Plank Jacks are another one that is great for all areas of the core, especially that place we tend to get a little extra pooch. Begin by getting into plank position with feet together. Jump feet out so they are 3-4 feet apart, then jump them back to starting. For an extra kick, go from starting to open to legs tucked into the midline. 

Burpees

The one we all love! These burn major calories and get our core and bum in bikini shape! Begin in plank position with hands directly under shoulders and the back straight. Jump legs in so they are tucked under your chest, then jump straight up in the air with arms overhead. For an easier version, step legs to the midline one foot at a time. 

Russian Twists

These are best with a weight, medicine ball, or kettlebell. Russian Twists are sure to work your obliques, back, lower abs, central core, and inner thighs. Begin in boat position with the back straight and lower legs parallel to the ground. There should be no pressure on the lower back here. Bring the kettlebell from the left side to the right by twisting the torso. Hand should only move from one side of the body to the other and arms should barely move at all. 

Knee Tucks/Jackknife

This one is great for that central core area. Begin with your back on the floor and arms and legs outstretched and elevated off the ground. Again, the closer your arms and legs are to the floor without touching, the greater the workout will be. 

Contract your abs and use this force to bring your body in towards the midline. Legs should come up and arms should move overhead and end on either side of the legs. You can either be in boat pose with legs straight (advanced) or legs bent (intermediate). Slowly lower back to starting and do it all again! 

Plank Tucks

These are great for lower abs and obliques! Get into plank position and slowly bring the right leg in towards the left armpit. Continue alternating legs, being sure to keep the bum down and the core activated the entire time. 

Knee-Ups

Alternating Elbow to Knee

Side Plank Twists Part I

Side Plank Twists Part II

Mountain Climbers

Scissor Legs Part I

Scissor Legs Part II

Plank Jacks Part I

Plank Jacks Part II

Burpees Part I

Burpees Part II

Burpees Part III

Russian Twists

Knee Tucks Part I

Knee Tucks Part II

Plank Tucks

The New BMI

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Have you ever wondered how your BMI, or Body Mass index, accounts for changes in height? Well, according to Oxford mathematician, Nick Trefethen, it does not. Trefethen does not believe our current BMI calculator takes into account that we live in a 3D world, saying that our current BMI calculator does not alternate for changes in height. Meaning the calculator does not show that tall people call take up more space without being fat. 

Unfortunately, the BMI calculator is still flawed since it does not take fat percentage into account either. This means that a person who is naturally thin but never works out could be seen as healthy and a performance athlete can still be seen as overweight or obese. 

Current BMI standards say that a healthy range is between 18.5-24.4, overweight is 25-29.9, and 30+ is obese. The main change that Trefethen's new calculator does is make alterations according to height. With the new BMI calculator he created, height is not measured on a linear scale alone. This change is good news for those who are taller since their BMI just might go down; but, shorter people will likely have an increased BMI. 

My BMI went up about 0.5 from it's usually old BMI standard to the new Trefethen alternative. Did yours change?