If you haven’t downloaded this yet, WHAT THE HELL ARE YOU WAITING FOR?
For the first time ever, I don’t have a gym membership. Well, since I moved to Florida I haven’t had one, but I did have the luxury of living in a building with a gym. Now, I live in a fantastic apartment, but it’s a small 4-unit building. Soooo, no fancy gym. But that’s ok! I live right by a park where I run the trails and use the field to do my other exercise [enter Nike Training Club]. It’s like the coolest app ever, and I’m pretty sure I’ve mentioned it on here before. It literally has dozens of workouts for you to choose from (depending on what you want to target). And best of all…it’s FREEEEEE!
I’ve been trying to compliment my evening run with one of these sessions, and let me tell you, my butt is still sore from last night’s “butt buster” workout. It’s like having a personal trainer (without the hefty pricetag).
I’ve always had dreams of a bigger, firm butt and better posture. Along with toned arms and a flat tummy and….the list goes on. But don’t we all have that list?!
Until I met my new trainer Cederick, I never thought an ass, let alone a tight one, was possible. Thankfully I was wrong! My gluts are getting stronger and tighter by the day.
This exercise - a row combined with a squat - is just one of the many that go into his back and butt regimen. It’s one I believe you will enjoy because it works EVERYTHING with an emphasis on the gluts and rear delts. Below is a breakdown of how to do it. It’s easy to execute once you get to the machine.
- Lower the pulley on the weighted column to the ground (you can see the machine in the top picture). Attach the rope handle you would normally use for tricep pulls. Start with light weight (about 2 plates) so you can test out the movement first, then go back and add more if you need it.
- Step back away from the column.
- Spread your feet a little farther than hips distance apart. Take a deep breath and exhale with your core. Stand tall maintaining that firm core.
- Let the weight pull your arms and shoulders forward then rotate your shoulders back.
- Keeping your abs engaged and the weight in your heels, squat down to a 90 degree angle. (I could have gotten lower.)
- Using your rear delts, begin to pull the ropes back keeping your elbows high. Squeeze your shoulder blades together.
- Release your arms forward ALL THE WAY so they are fully extended.
- UPDATED INSTRUCTION: Pushing through your heels, stand up tall. Now you’ve completed one rep.
DO 20 REPS.
More from Cederick in the upcoming weeks. It’s hard to get him on video because his schedule is so packed!
You’ll appreciate his philosophy on toning. Like most, he uses light weight and many reps, but then adds in multiple angles that have proven to be very effective.
DAYUM. I want Mary’s shoulders and arms.
There are two things I look forward to on Christmas when it comes to indulging. My mother’s coffee cake for breakfast and grasshopper pie for dessert. Both are tradition and both are far from being healthy. Since I attempt to eat clean most days, it seems like I always eat too much. I never learn my lesson. However, I do know how to get back on track. Here is my Post Holiday Guide.
A must. NO SERIOUSLY, I MUST DO THIS.
So, in an attempt to kickstart a regular workout regimen, I’ve decided to take a different approach. Since moving to a townhouse-like apartment, I have lost the luxury of having a gym in my building. But truth be told, you can do plenty of working out without a gym.
My brother (who is also my roommate) is good motivation. He and I signed up to do a 5K in September (yes, more of those!). So we’ve taken to running the trails in the park (three times this week so far!). Being that I’m only running a little over a mile at a time right now, I’ve decided to take advantage of my Nike Training Club app on my phone. It’s like a pocket trainer with various 30-60 minute workouts designed to target your goals (getting lean, getting strong, toning up, etc). I have to admit, I’ve only made it about half way through these workouts so far, but babysteps, right? Anyway, if you’re stuck in a workout rut, I definitely recommend the app…as well as some fresh air, outdoor running.
Hellllooooooooo Congressman! If more congressmen had abs like Representative Aaron Schock of Illinois, our nation’s obesity problem would be solved. Deeply committed to health and fitness, Schock bares his six-pack abs on the June cover of Men’s Health magazine. And if the cover isn’t enough for you, there are more shirtless shots of “America’s fittest congressman” inside. Reason behind the peep show? Schock is challenging America to shape up.
Saw Matt Lauer interview him on the Today Show. And ladieeeees, he IS single.
MADD Dash 5k, Pre-race (Taken with Instagram at Huizenga Park)
After a long week at work, I wasn’t sure I was going to make it out of bed this morning for the 5K. Not to mention the fact that because I’ve been so busy, I haven’t exactly had (or made) time to go running lately. But when my alarm went off this morning, I pushed through and got my ass to the park. And for lack of a better word, it sucked at moments throughout the race. But, I kept seeing kids and octogenarians alike that were running beside me that kept me inspired all the way to the finish line. Although, truth be told, this might be my last race for a while. Summer is around the corner and it doesn’t matter how early these races start…bottom line, the Florida sun heats things up pretty fast.
Check out your secret weapon to a tighter tummy this summer!
I learned the “yoga block crunch” in Kate’s power Vinyasa class at Cura the other day. A day later, I felt like I lost a whole inch off my waist! As I’ve reignited my yoga practice, my abs and leg have both become so much firmer and stronger. Then this movement came along…It’s a killer, but in a good way.
The crunch is pretty technical, so pay attention. It won’t work unless you meticulously perform it properly every time.
- Lie flat on the floor and put your hands behind your head.
- Raise your legs straight up so they are perpendicular to the floor.
- Flex your feet and push towards the ceiling with the balls of your feet, not your heels.
- If this is too challenging, bend your knees at a 90 degree angle.
- Take a yoga block or rolled up towel and place it between your upper thighs.
- Squeeze. Hard!
The set up is challenging on it’s own. So if your core is weak, start off by seeing how long you can hold this position.
- Continue to squeeze the block; don’t let up on it as you move.
- Inhale deeply as you lift you tailbone off the ground barely an inch.
- Pull your elbows in around your face.
- Exhale using your core to push the air out as you raise your shoulder blades as far as you can off the ground.
- Hold at the top until you have exhaled all of the air and contracted your abs completely.
- Lower down to your starting position and repeat 15 times.
The key points to remember: squeeze the block, lift your shoulders up all the way, and pull your navel in as far as it will go.
Worked like a charm for my pooch, and I’m sure it will for yours too!
(Cura Yoga has two studios in Houston that have tons of great power yoga classes!)
Oooh, new ab exercises! Also, if you want a good yoga workout and live in Broward County, I am LOVING Bombay Room Yoga Studio in Fort Lauderdale. I personally love Dags’ Wednesday evening class and Erika’s Thursday evening class (she will make you SWEAT!).
Top of the world (Taken with Instagram at Runyon Canyon County Park)
I took this photo along the trail of Runyon Canyon. As many times I’ve visited LA, including that summer that I lived there in ‘01, I never went to this particular park. So when my friend G (who was hosting me for the weekend) asked me what I wanted to do, I asked if we could go hiking and she happily obliged. Not only did we manage to get some healthy exercise in, but we got in some good girl talk and bonding time.
Runyon Canyon Park is located at 2000 N. Fuller Ave, Los Angeles, CA 90046
Hours of Operation: Dawn to Dusk
In my ongoing effort to try new things and get healthy, I bought a Groupon a few weeks ago for a month of unlimited yoga class. Ironically, Mary wrote a post about yoga today which I wholeheartedly agree with. I WANT to do yoga, but a whole hour and a half? Then again, most of my workouts last an hour anyway, so what’s another 30 minutes?
So last night, I began my month of unlimited classes at Bombay Room Yoga. I’m definitely not an experienced yogi. Sure I’ve taken the occasional class before, but I never stuck with it. So when I attended the 6pm vinyasa class last night, I wasn’t sure what to expect. But Erika (who was subbing for the regular instructor) was AMAZING. I know people sweat their asses off during bikram, but everyone in that room left a vinyasa sweaty mess after. Even the floors were wet from sweat and humidity in the room. Today I feel sore, but not in a way where I can’t move. Although it’s tough to think of committing to an hour and a half a few times a week, I’m gonna try and get my money’s worth and attend as much as I can over the next 4 weeks.
Bombay Room Yoga is located at 2737 E. Oakland Park Blvd, Ste 103H in Fort Lauderdale. The entrance is in the back courtyard of the plaza.
About a week or so ago, I bought a Living Social coupon for Sobekick. I ended up purchasing the 5 classes for $25 (80% off regular pricing). I decided that this would be the week I kick back into high gear and start a regular fitness routine again. So I braved the apocalyptic rain last night (anyone who lives in South Florida knows what I mean) and drove the 30 miles from my house to Miami Beach and attend my first class.
Sobekick offers an array of classe including abs & butt and power boxing, but I opted for the kickboxing conditioning class. Now it’s been a while since I’ve had a trainer-led workout and let me tell you that it was INTENSE. We started out with about 15 minutes of warming up doing various cardio exercises, then quickly worked in exercises with the medicine balls and the boxing gloves.
I made the mistake of having a sandwich before the class (do yourself a favor and wait until afterward), so I felt a little nauseous at one point, but I sucked it up and kept on going. You can do the exercises at your own pace for the most part, but just remember, to get in a good workout you have to make the effort before you see results. I’m hoping that with this class, in addition to my regular exercise and running regimen, along with the yoga classes I signed up for, my body will see some results in the next coming weeks and months.
And if you’re in the South Florida area, I would most DEFINITELY recommend the classes at Sobekick. The staff was friendly and helpful. Just some tips, be sure to take $1 for hand wrap rentals (unless you have your own) or they have them available for purchase at around $8. Also, although there is ample street parking, be sure to bring change for the meters. Lastly, be sure to bring a towel for the mat exercises and plenty of water!
Sobekick is located at 1860 West Ave, 2nd Flr., Miami Beach, FL
In attempt to get back on the exercise wagon, I ran up and down the lower level bleachers of this ENTIRE STADIUM. When I told my mom, she said “why would you do that?”
(side note: I looked into my future tomorrow and saw I will have VERY sore leg muscles)
One of my goals in life is to run a half marathon. I’d say a full one, but at this point in my life I can’t fathom running 26.2 miles. SOOOO, I dream of the day I run a half marathon. I’ve been eyeing the Disney Half Marathon on Saturday, January 8th, but I haven’t gotten the guts to sign up yet. As of now, it’s at 77% capacity, so I still have time.
Then I got an e-mail about this half marathon in Miami Beach next month:
IF ONLY I thought I could get my butt into 13 mile shape in a month! I’d do it just for the medal (and to see people race in costume).