Tag Archives | Medicine Balls

Fitness Friday: Workout Round-Up

I’ve shared some of my favorite workouts and gym exercises in the past so today I’m doing a quick round-up to get you fired up for a healthy weekend.

Everything from my favorite gym equipment & killer workouts to how to keep yourself excited to reach your fitness goals!

Fitness Friday Beginners Fitness Workout Round-Up San Francisco Fitness Blogger Fashion Food Fitness Lorna Jane Workout Gear

{Fitness Friday: Rolling & Stretching}

Bodyweight moves like plank and quadrupeds are a great way to fire up your core, get a good burn going, and are equipment-free so that you can do them anywhere – On vacation, at home, while you’re traveling… In other words – No excuses!

Fitness Friday: Beginners Fitness

Fitness Friday: Rolling & Stretching

Fitness Friday Beginners Fitness Workout Round-Up San Francisco Fitness Blogger Fashion Food Fitness Lorna Jane Workout Gear

{Fitness Friday: Inspiration}

Staying motivated to maintain your new fitness routine can be a challenge – Here are some posts to get you excited for your workouts and inspired to make healthy changes in your life.

Fitness Friday: Inspiration

Motivation

What time of day do you like to workout? Any moving is good for you, whether you’re walking to work, or spending 5 minutes doing plank between conference calls.

Midday Workouts

Fitness Friday Beginners Fitness Workout Round-Up San Francisco Fitness Blogger Fashion Food Fitness Lorna Jane Workout Gear

{Fitness Friday: Beginners Fitness}

Want to keep things interesting and keep challenging your body? Check out these calorie torching workouts featuring some of my favorite equipment at the gym.

Beginners Fitness: Kettlebells

Beginners Fitness: Medicine Balls

Happy Fitness Friday and here’s to a healthy, happy weekend!

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Beginners Fitness: Medicine Balls

Welcome to the third week of the Spring 2013 Beginners Fitness Series!

You can catch up on Beginners Fitness & Beginners Fitness: Kettlebells, or some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.

Another one of my favorite pieces of equipment at the gym are medicine balls – They’re versatile and since they can be used to work so many different muscle groups you can put together an entire workout using them.

MedicineBalls

{Inspiration Pinterest Board}

Workouts:

If you’re starting a workout regime for the first time and consider yourself to be a beginner than you need to be sure to ease into a new exercise routine – Start with one workout a week plus walking, then two, and so forth.

Choosing your weight is one of the most important parts of a medicine ball workout – You want to be tired by the end of each set so don’t start with the heaviest weight you can pick up. You can also change weights for different moves – For example using a heavier ball for squats and a lighter one for core exercises.

[1.] Day One:

Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

Warm Down: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

*Reading Materials – Medicine Ball Workout from Mark’s Daily Apple

MedicineBallInspiration

{Inspiration Pinterest Board}

[2.] Day Two: Core Core Core!

Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

*Reading Materials – Increase Your Strength and Athleticism with Medicine Ball Training

Nutrition:

In the past two posts we’ve talked about healthy eating, how to replace unhealthy snacks with more nutrition options, and I suggested cooking as an alternative to eating out. Today I want to talk a little about fueling your workout – What you eat before a workout gives you energy and keeps your body hydrated & nourished while you put stress on it.

These are interesting articles and while they both highlight the importance of properly fueling your workouts they aren’t identical in their recommendations. Each body is different and it’s going to take some trial and error to find the perfect workout fuel for your body!

WorkoutFuel

Homework:

Rest days and stretching and/or foam rolling are an important part of working out. If you have the stamina to workout 7 days a week that’s admirable – But don’t! By not giving your body time to heal and rest you’re undoing all of your hard work. Check out The No Meat Athlete’s rolling tutorial to get you started – Foam Rolling.

Having a busy Spring? That’s no excuse to skip your workouts! You can easily do body weight circuits featuring moves like push-ups, squats, and sit-ups from a hotel room or utilize the hotel pool or drop-in deals for gyms & studios. Bonus? Getting in a workout  after a flight can help you fight jetlag! Read Mod City Mag’s Working Out While Traveling to give you some tips & suggestions for your next trip.

Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.

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Best of 2011

As I was doing my daily blog reading this morning I stumbled upon quite a few 2011 recap & “best of” type of posts. I found that they were really fun to read because it let me get the author’s opinion on things I may have missed over the course of the last year – which was especially fun when it came to the blogs that I only recently discovered.

So in that spirit I thought it would be fun to share some of my favorites from 2011:

Fashion

  • Best Red Carpet StyleZoe Saldana & Diane Kruger. Sorry, can’t narrow it down further, it goes against nature to pick between these two.
  • Favorite NewcomerAmber Heard & Rosie Huntington-Whiteley. They share a certain poise and both favor glamorous, ladylike gowns on the red carpet, which I love. (And I am not at all upset or jealous that Rosie is dating Jason Statham. I swear.)
  • Go-to Fashion Blog – I hate to narrow this down to a single site since I’ve discovered some really great ones this year, but I’d have to say that the most entertaining one I read is Tom & Lorenzo: Fabulous & Opinionated. I’ve had to outlaw it at work because I can’t stop laughing at their commentary.
  • Best Trend – Bright, minimalist Calvin Klein gowns
  • Favorite Collaboration – Karl Lagerfeld for Macy’s Impulse

Fitness

  • Favorite Blog –  The Fitnessista is a great website with motivating posts & booty busting workouts, I’ve cited it a lot in my Gym Goddess series.
  • Favorite ApparatusMedicine balls! There are an endless number of great workouts that you can do to emphasize different muscle groups and you can even do them with limited space which is great if you don’t want an expensive gym membership or if you travel a lot.
  • Best New Workout You Tried – I’m going to have to go with CrossFit. My boyfriend is an instructor so with some not-so-gentle urging I gave CrossFit a try, and  I have to admit that I was pleasantly surprised. If you haven’t taken an intro class I highly recommend it. It can be intimidating at first, but it’s challenging, intense and a great atmosphere if you’re competitive and like to push yourself.
  • Best Magazine – I adore Women’s Health. They have creative ideas for workouts, pick great, inspirational women to feature and I love the fun little facts & cute workout gear they include every month.

Food

  • Favorite Recipe – Vegan Mac n’ Cheese made from butternut squash & ANY of Evan’s desserts over at The Wannabe Chef. Seriously, check out his site, he has any type of recipe you could want – vegan, paleo, gluten-free…
  • Best New Ingredient – 2011 was the year of coconut milk! Not only is it high in phosphorus, potassium and iron, its delicious in everything from smoothies to veggies to curries. Yum. (Yes Sean, you were right)
  • New FindLollihop (which I promise you a full post on in the next week or so!)
  • Favorite BlogHungry Hungry Hippie & Oh She Glows
  • Best Books – I can’t pick just one! The Kind Diet, Peas & Thank You, I Am Grateful and Clean were some of the bests though.

What are you favorite new finds of 2011?

I don’t know about you, but I’m ready for more new and exciting in 2012! 🙂

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