Here are some great body weight exercises you can do anytime & anywhere:
1) Squat Reach & Jump: Perform a standard squat and quickly jump up, reaching both arms straight overhead (15 reps x 3 sets).
2) Step-Up: Use a chair, bench or couch- place one foot on the elevated surface and return to start (15 reps x 3 sets each side).
3) Single Leg Deadlift: Start with both feet together and slightly lift one leg as your torso lowers (15 reps x 3 sets each side).
4) Superman: Lying face down with legs and arms extended, raise both arms and both legs simultaneously to reach a slight curve (15 reps x 3 sets).
5) Side Plank: Roll onto one side and lift hips keeping one foot on the other (you can place one foot behind the other for less intensity) (3 sets for 45 seconds each side).
If you think you’ve tried the world’s most delicious cupcake, think again! This amazing recipe was given to me by my friend Ena’s, very health conscious mother, Zumreta. I am not vegan myself, but when you can eat a cupcake this delicious that contains no animal products, why not? Here is the recipe for the worlds yummiest and guilt-free cupcake:
These cupcakes are best kept in the refrigerator because the icing melts fairly quick.
I hope you love them as much as my family did 🙂 Thank you Zumreta & Ena!
I usually prefer to do my own workouts, or partner up with a friend, but when I do want more variety, Les Mills Body Pump (BP) is my go-to class. Depending on your local gym, the classes range from 45 minutes (express), to 60 minutes (full). The class works all the major muscle groups, and you can adjust your weight for each body part. The full 60 minute class includes 10 tracks and is ordered like this:
The 45 minute express class usually leaves out the triceps, biceps and abdominal tracks, but it is still a great workout. What’s great about BP is that you can really use it to measure your strength. As you get more familiar with the routines, and increase your weight, your body will definitely begin changing and you will see results from the increase in intensity. The instructor(s) will guide you as to which tracks you should go heavier for, and the recommended intensity for each body part – you need to feel challenged! You burn a TON of calories, build lean muscle and get that heart rate up. BP is also great for those who are at new to strength training because it teaches you all of the correct techniques to get the most out of your workouts. You can take what you learn and incorporate them into your own workouts.
Choose an exercise and perform it for 8 rounds of 20 second intervals with a 10 second between each round.
Example: For 4 minutes and 8 rounds, do dumbbell lunges with over-head shoulder press. For the next 8 rounds, do jump squats
Repeat this 3 times for an amazing 24 minute burn.
Instead of extended periods on cardio machines or strength machines, try combining the two using dumbbells or stability balls.
Example: 30 second mountain climber, 20 dummbell lunges, 20 chest press, followed by 20 seconds of high knees.
Perform two exercises in a row with no break in between (you can perform two moves working the same body part or two moves working different body parts)
Example: 3 sets of 10 pushups superset with 3 sets of 12 bent-over rows (pushups, rows, rest, pushups, rows, rest, etc).
The purpose of plyos is to combine speed and strength to perform explosive moves and get your heart rate up, giving your body a “shock.” Instead of doing normal lunges or normal squats, try adding a jump lunges or jump squats.
Here’s a great plyos circuit you can try at home:
To increase stability and balance, try combining two moves into one.
Example: Lunge with a lateral raise or a squat with clean and press
My friend Eden and I made 16 of these and they were fine in the fridge for 3 days. You can microwave them or throw them back in the oven for a few minutes to heat them up again. They are delicious with a side of avocado and salsa!
One of summer’s most delicious and enjoyable fruits is PINEAPPLE. In our house, we typically make fruit salad with it or throw it in our smoothies, but recently I’ve been introduced to barbecuing it and absolutely love it.
I made this bowl using random ingredients that were lying in the kitchen, but it turned out so good that I have to share 🙂
For one serving:
Source: Live Love Fruit
Garnish ideas: Pumpkin seeds, hemp seeds, yogurt, cilantro, sliced almonds, sage leaves, sunflower seeds, crispy fried onion
If you have never tried a Tabata style workout before, I highly recommend it. Tabata is the ultimate workout for getting a bang for your buck 🙂 ! Tabata Training is another variation of high intensity interval training. You perform each exercise at the highest intensity for 20 seconds with rest periods of 10 seconds between each set.