Super Fast Full Body Work Out

For those days when you only have a couple minutes to spare give this workout a try.  Don't take a break for more than a few seconds between each exercise to make it most effective. If you have enough time you can go through the entire cycle a couple of times.

1 SET:

50 Crunches

25 Leg Lifts

50 Bicycles

25 Squats

15 Sumo Squats

50 Calf Raises

100 Arm Circles (50 righ and 50 left)

15 Push-ups

50 Jumping Jacks

1 Minute Plank

Ways To Be Healthy On A Roadtrip

There was a great article in Shape magazine this month where Jillian Michae's gave tips to stay healthy when you hit the road.  I know I stress over being on a trip yet still wanting to be health and thought her ideas were great so I just had to share them!

Tip #1: Map It Out.  Before Jillian even begins to pack for a trip she does some research.  She tries to make sure the hotel where she is staying will have a decent gym.  There are also airports that have fitness centers or yoga rooms-a new feature that is starting to pop up.  That way if your flight has a layover or is delayed you can get in a workout for a nominal fee.

Tip #2: HIIT, Then Run. Because of her busy schedule, Jillian's goal is to be in and out in 30 minutes.  Her strategy is to multitask using HIIT, or high-intensity interval training.  "I get up to 85 percent of my maximum heart rate and exercise at least two muscle groups at the same time with a combination of lunges, curls, squats and presses," she explains.  "I achieve my goal quickly so I'm free to enjoy the rest of my day, but I make that half our count."

Tip #3: Build Your Own Gym. On occasions where there isn't an available gym Jillian doesn't panic. " I turn the furniture in my room into my workout equipment," she says. For cardio, she does step-ups on a low coffee table or footstool, while a table or chair can work for triceps dips. Squats, lunges, push-ups, sit-ups, and planks can all be performed on the carpet. 

Tip #4: Go On Location. If you want to take a break from your normal fitness routine while you are on vacation then just stay active on your trip and take cues from your locale. "If  you're going to a place like Hawaii, take a surfing lesson, bike one of the craters, or hike the trails," she says.  "Heading abroad? Pack some cross-trainers and wear them while sightseeing.  You're in an amazing city--don't just sit there like a bump on a log.  Tour the town. You burn a lot of calories when you're walking all day and there's no better way to experience the landscape.

Tip #5: Pack Smart Munchies. To curb the urge to splurge, Jillian always carries along her own healthy snacks. "What I include depends on how long my journey is," she says. "If it's just a day, I bring hard-boiled eggs, organic cheese sticks, and chili-lemon almonds I get from the farmers' market.: On lengthier trips Jillian remembers to grab packets of instant oatmeal that she can make with water from the hotel rooms coffeemaker.  "That way I can avoid the usual breakfast traps like Danish and doughnuts."

Tip #6: Don't Let The Road Kill Your Diet. Not matter how prepared she is, sometimes Jillian has to resort to "unhappy" meals while traveling.  "I try to make the best choices in a bad situation," she says. "Even those roadside mini-marts have healthy food options." In a pinch, she recommend reaching for yogurt or raw or dry-roasted nuts.  And when you stop for a full meal, seek out one of the steakhouse chains.  "I can always get a piece of grilled fish and some vegetables," says Jillian. "Road food doesn't have to be a disaster--and occasionally you'll find some that's pretty good."

Tip #7: Get Back in Gear. If you do bring a few unwanted pounds home don't beat yourself up.  The best thing you can do for your body and your mind is to resume your regular routine immediately, scheduling a workout for the day after you return. "You just had a great time on a vacation," says Jillian. "Now you need to get your butt back in gear and move it. Full throttle."

50 Ways to Burn 100 Calories: Part 1

Every single thing that you do burns calories-breathing, sleeping, standing, and all of the activities and other active pursuits you enjoy.  But what does it take to burn 100 calories?  You might be surprised by how little-or how much- activity you have to do to achieve that goal of the daily calories you want to be burning!  To put it all in perspective read through these 50 ways to burn 100 calories.  From standard exercises at the gym, to everyday chores around the house, you just might be surprised.  Keep in mind that not all movements are created equal.  To classify as a cardio exercise you must be working between your target heart rate and maximum heart rate.  Even though periods of less intense activity don't classify as part of your "workout", they still provide health benefits and burn extra calories.  And all are much better than just sitting around!!

(Values are approximate and are based on a 150 pound person.)

Workouts:

Biking: 23 minutes of casual biking
Cardio dance class: 15 minutes
Elliptical: 8 minutes
Jumping rope: 9 minutes at a moderate intensity
Lifting weights, vigorously: 15 minutes
Pilates: 24 minutes
Rowing machine: 13 minutes
Running stairs: 6 minutes
Running: 9 minutes of running at a 6 mph pace
Swimming: 15 minutes of moderate intensity
Walking stairs: 11 minutes
Walking: 20 minutes of walking at a 3 mph pace
Water aerobics: 23 minutes
Yoga: 20 minutes
Zumba: 11 minutes