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Thursday, December 9, 2010
Wednesday, December 1, 2010
Do this now!
It's time to whittle away your waist! Especially after the Thanksgiving holiday. This side plank will have you working your obliques, hips, arms, all while challenging your balance and building a stronger core.
Lie on your side, stack your feet on top of each other. Place your elbow under your shoulder and press into the elbow making sure to lift up and out of your shoulder. (no sinking).Your body should be in a long diagonal line. Also make sure your booty isn't sticking out behind you, think of drawing your tail bone down toward your heels.
Lower your hips down about 3-5 inches, but stay hovering over the mat. (don't touch the ground).
Use your waist & the power of your hips/torso to press back into the diagonal line.
Perform this 25 times on the right and then do the left side. Once you get stonger, increase your reps up to 40. Your waist will thank you :)
Lie on your side, stack your feet on top of each other. Place your elbow under your shoulder and press into the elbow making sure to lift up and out of your shoulder. (no sinking).Your body should be in a long diagonal line. Also make sure your booty isn't sticking out behind you, think of drawing your tail bone down toward your heels.
Lower your hips down about 3-5 inches, but stay hovering over the mat. (don't touch the ground).
Use your waist & the power of your hips/torso to press back into the diagonal line.
Perform this 25 times on the right and then do the left side. Once you get stonger, increase your reps up to 40. Your waist will thank you :)
Wednesday, November 17, 2010
let's get to know joe!
Joseph Pilates
Age 57 Age 82
""I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." -Joseph Pilates
Tuesday, October 19, 2010
Bride to Be Workout Tip
The Pilates Roll-up
Let's hit the Mat and learn the Pilates Roll Up Exercise.
Lie down on the mat with your arms and legs extended.
Reach your finger tips to the ceiling and prepare with an inhale.
On your exhale, look at your toes and bring your chin toward your chest as your hands come down in front of you.
Roll all the way up, moving and articulating one vertebrae at a time off the mat. (If you have trouble, bend your knees and plant your feet firm into the ground, or hold behind your thighs to help you in the beginning.)
Stack your spine up tall at the top as you sit, (practicing good posture)
Then roll all the way back down. Keep energy reaching out your legs (if they are extended) in opposition of your roll down. Try to get each vertebrae to move into the mat. Move slowly and don't use momentum. (that's cheating!)
Notice which places you feel stuck, or have difficulty moving through. This is where there is a weakness in your core. To overcome it, move back and forth and hold for three full breaths pulling your navel in deeper. This will help strengthen that particular spot and then the next time you try this exercise, it will be easier.
Complete 8-10 full roll up and downs. Too Easy? Increase the reps to 12-16
Let's hit the Mat and learn the Pilates Roll Up Exercise.
Lie down on the mat with your arms and legs extended.
Reach your finger tips to the ceiling and prepare with an inhale.
On your exhale, look at your toes and bring your chin toward your chest as your hands come down in front of you.
Roll all the way up, moving and articulating one vertebrae at a time off the mat. (If you have trouble, bend your knees and plant your feet firm into the ground, or hold behind your thighs to help you in the beginning.)
Stack your spine up tall at the top as you sit, (practicing good posture)
Then roll all the way back down. Keep energy reaching out your legs (if they are extended) in opposition of your roll down. Try to get each vertebrae to move into the mat. Move slowly and don't use momentum. (that's cheating!)
Notice which places you feel stuck, or have difficulty moving through. This is where there is a weakness in your core. To overcome it, move back and forth and hold for three full breaths pulling your navel in deeper. This will help strengthen that particular spot and then the next time you try this exercise, it will be easier.
Complete 8-10 full roll up and downs. Too Easy? Increase the reps to 12-16
Wednesday, October 13, 2010
Bride to Be Tip
So you are trying to be on your very best eating behavior to fit into that gorgeous wedding dress. I get it! But we all crave something sweet every now and then after our meal. Here is a great idea for a little dessert that will be a hit with you and your honey, and best of all it's guilt free!
"If you deprive yourself of all the things you crave, you will eventually splurge and be worse off than if you had just given in for a small taste here and there."
"If you deprive yourself of all the things you crave, you will eventually splurge and be worse off than if you had just given in for a small taste here and there."
(Via theAbsDiet)
Yep, it's still a diet. The ice cream gives you calcium and protein with only a modest amount of fat and refined sugar. Indulge and enjoy
1/2 cup reduced-fat chocolate or vanilla ice cream
1/4 cup berries of your choice, slightly crushed
1 tablespoon chopped nuts of your choice
Starting with the ice cream, layer the ingredients in a small bowl.
Makes 1 serving, Double the recipe for your sweetie!
Need a few ideas to curb that sweet tooth during the day?
Try these little ideas that won't throw you off the healthy eating track. Everything in moderation!
1 chocolate pudding cup
3 mini York Peppermint Patties
3 bite-size Snickers
½ cup reduced-fat ice cream
3 mini York Peppermint Patties
3 bite-size Snickers
½ cup reduced-fat ice cream
Tuesday, October 5, 2010
Bride To Be
ah hum... Friendly reminder... don't forget to take time and enjoy each other's company.
Where and when? Easy... Make the everyday things more meaningful and exciting!
These simple things will have you spending more quality time together and may even spark some deep intimate conversations.
What do you enjoy doing together? Do you make date nights to stay connected?
Where and when? Easy... Make the everyday things more meaningful and exciting!
- Get sudsy and take a shower together ;)
- Go for a brisk walk together after work
- Cook dinner together once a week and enjoy a glass of wine while sharing the highs and lows of your day
- Go on a picnic this weekend! Surprise him and pack some sandwiches
These simple things will have you spending more quality time together and may even spark some deep intimate conversations.
What do you enjoy doing together? Do you make date nights to stay connected?
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