These are easy and these are quick! The best part? It gets the job done! You work your quadriceps, hamstrings, glutes, calves, and core in these basic leg moves. It takes 10 minutes tops!
I recently read Michael Pollan’s book, “Food Rules: an Eater’s Manual.” This short book keeps nutrition simple by offering 64 principals for eating wisely like, “Don’t eat breakfast cereals that change the color of your milk,” “Avoid food products that contain more than five ingredients,” and “Avoid food products containing ingredients no ordinary human would keep in the pantry.” The principals are outlined in three parts: Continue reading
Nothing is better than having lots of strength and definition in my muscles, but at the same time, having those muscles look long and lean! Welcome to the world of Pilates, Fit Pea moms!!!
As a Pilates guru and Pilates professional, I am a little biassed, BUT I swear Pilates helps keep me stay strong, trim, durable and a little longer (even though I am barely 5 feet tall). Here is an 8-10 minute at-home Pilates workout that features moves to lengthen your body! Keep in mind, this is just a small taste of some Pilates moves and these particular exercises may be on the easier side for some, but regardless, great to do for your body and at the very least, gives you an idea of some of the Pilates work.
- Lay on your back on a yoga mat with your legs long and glued together. Then, peel your spine off the mat one vertebra at a time as you reach your hands towards your toes. Then roll right back down on the mat one vertebrae at a time. This is called the ROLL UP. Do 10.
- Lying on your back, bring your legs straight up to the ceiling. Then roll your low back and mid back off the mat by bringing your legs over your chest. Reach your feet to the wall behind you and flex your feet. Then roll down slowly till you are back in your start position. This is called the ROLL OVER. Do 6.
- Sit up tall with your legs straight out in front of you and glued together. Take your arms to a T position and rotate your torso to the right without your hips or legs moving. Come back to the center and feel your spine grow longer. Then go to the other side. Alternate each direction for 10 total. This is called the SPINE TWIST.
- Lie on your side and stack your legs to a 45 degree angle. Lift top leg and kick it forward and then backward without your hips or torso moving. Do 10. Then move your leg in a bicycle motion 10 times in each direction, again, no movement in your hips and torso. Last, turn your top leg in external rotation and make 10 small circles in each direction. Switch sides. This is part of the SIDE LEGS SERIES.
- Flip on your belly and bring your arms straight by your ears. Lift upper and lower body off the mat about 1” and flutter kick your arms and legs. Try to keep the torso and head very stable. Count to 60 as you do this moved called SWIMMING.
- Stretch your back by sitting back in childs pose. All you do is bring your glutes to your heels and let your head and neck relax on the mat.
- Lay on your back one more time. Legs are long on the mat and your arms are out to the T shape. Using your core, peel your spine off the mat at the same time your legs lift to a V shape. Hold the balance on your tailbone for a few seconds and then roll back down. These are called TEASERS. Do 10.
- Last, sit up on mat and spread legs as wide as the mat. Round through the spine and pretend to be reaching over a beach ball as you scoop through your belly and feel your entire spine round. Then re-stack your spine and grow tall. Do 5 times. This is called SPINE STRETCH.
Try to add it to your routine several times a week for some extra length and if you find you like it, get online and check out a studio near you!!! It may change your life like it did mine…or it may just be a fun, new activity to keep you in shape!
Did you know that dandelion has been used as a healing and preventative herb for centuries? Dandelion is a natural diuretic that removes excess water and toxins from your body and cleanses the liver and gall bladder. It has been used to treat diabetes, acne, cancer, anemia, urinary disorders, bloating, gas and water weight. Continue reading
Ladies, it is time we love our upper body! The BEST part about working out the upper body in the convenience of your own home is that you can do SIMPLE, and I mean SIMPLE exercises!!! All you need is your own body weight, a little floor space and you are good to go. Continue reading
I love cooking healthy, but I dread meal planning. Usually I spend hours surfing the Internet to find the perfect recipes, so when I saw that my favorite magazine “Real Simple” was offering a $10 year subscription of weeknight meals and grocery lists, you better believed I signed up! Continue reading
Why is it that us women are always criticizing our own bodies? We are generally quick to compliment our workout partner and tell your friend “she is crazy” when she starts to talk about how flabby her abs are. However, when it comes to our own bodies, we dissect and analyze. I am talking about deep levels of analyzing, down to the cellulite dimple on the left hamstring that is barely visible. Although I could go on and on about how we need to learn to love our bodies a little more, instead, I am going the whole other direction. You see, one area of my body that I “analyze” is my upper hamstring and glute area! Being that I am not too fond of this area, I am incorporating this super quick exercise routine every morning. If you think your glutes could use a little lift, try this out with me. Continue reading
Wheat berries are whole, unprocessed wheat kernels in their most natural state. One serving (1/4 cup dry, approximately 1/2 cup cooked) contains 6 grams of fiber, 6 grams of protein and 8% of your daily value for iron! Wheat berries are extremely nutritious, very filling, low in calories and their delicious nutty flavor and chewy texture makes it popular for the whole family! Continue reading
Being that I am a Pilates instructor, one of my favorite CORE series is the Series of 5! It targets the inner most part of our core (the transverse abdominals), the top layer of our core (the rectus abdominals…AKA the six pack muscles) and the side obliques. It only takes a few minutes, so go ahead, add it to your routine for the month of January. You may find you start February with some definition in that core of yours! Continue reading
It has been five months. Five of the best months ever. Five of the most life-changing months ever. Five months of being the least active I have probably ever been. New year. Fresh start. Continue reading