12 Minutes with the Band

Yo. Hi. I did a super fun workout recently that I thought would be a good one to share here because it looks like you all like my quick-hit workouts. I get it. The day is only so long and working out shouldn’t take up a significant portion of it. So here it is!

Warm-Up:

Foam roll those legs. Get the quads, glutes, calves, IT bands, and hammies. Hurts so good, don’t it?

12 Minutes with the Band: Start off by pulling the resistance band around your mid-thigh. You can move it up or down to increase or decrease resistance. Note that you do not NEED a resistance band for this, but it will significantly increase the quality of the workout. Here is a good, cheap pack of bands available through Amazon Prime.

  • Hip Lifts (x30) – Lie on your back with your knees bent. Squeeze your glutes to lift your hips up as high as you can go. Activate your core as well, for stability.
  • Lateral squat walk (x30) – Stand with your feet roughly shoulder-width apart and drop down into a squat (keep your weight in your heels). Holding this form, walk laterally. Again activate your core as you move.
  • Plank w/ twist (x30/side) – Get into proper plank position,
    on your elbows. While keeping a tight core (and continuing to breath) twist from your mid section, bringing your hip almost to the ground before slowly returning. If you start to feel fatigued and your form is struggling, you should stop. You can seriously injure your back or shoulders with sloppy form.
  • Side leg raise with oblique crunch (x30/leg) – Lay on your side with your arm supporting your head. Simultaneously lift your top leg while crunching up to the side. As you’re doing this, try to focus on keeping your quad and glutes engaged, as well as your obliques.

Repeat the entire thing three times through. Aim to focus on form, not speed. Then, move on with your day. Hooray. Good job. You did it. Yay. Go you.
loveB

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12-Minute Workout: Whole Body

Today, my alarm went off for my run. Last night, I stayed up way too late. Today, I hit snooze roughly 2,347,834 times. Today, I missed my run.jM2LoC8FitV4c

But never fear! I was able to get my booty outta bed and into my makeshift home gym (in reality it’s a dining room that currently hosts my bike, an extra couch, my desk and all of my workout equipment but zero dining room furniture). I was very short on time and didn’t really want to focus on any one muscle group. So, on-the-fly, I came up with a fun little workout that I found to be just tough enough! Check it out:

Warm-Up:

A brisk walk with my dog followed by some quality time with my foam roller.

Now I’m Ready:

  • Single-arm bicep curl with balance (15/arm) – Stand on one leg and use a dumbbell (or a bottle of wine, a candle, whatever) to do bicep curls with the opposite arm. Tip: To isolate your biceps, keep your shoulders down and pulled back, keep your elbow locked to your side.
  • Hip lifts with a band (1:00) – Lie on your back and pull a resistance band up around your quads. With knees bent, squeeze your glutes to raise your core off the ground. Tip: Make sure the lifting is coming from your glutes, you don’t want to hyper-extend your back.
  • Leg raises with weight (30) – Lie on your back, holding a weighted object (in my case an Ugi ball) above your head. Raise your legs and your arms to meet in the middle, directly over your face. Tip: Focus on keeping your back flat on the ground, don’t let it arch. Also never forget to breath!
  • Back hypers (1:00) – Lie on your stomach with feet spread about hip-width apart, bend your arms and hold your hands just to the side of your head (face down). Now squeeze your glutes and back muscles to raise your shoulders and quads off the ground at the same time. Tip: Squeeze to raise up smoothly, then release slowly back down.

Repeat the above exercises three times through. This may not be the savior of a workout that will shape your beach bod like no other, but it was a very quick, hard-hitting, enjoyable full body routine. Give it a try and shoot me a note if you want better explanations for certain activities!

loveB

All the Small Things

Ok, so not everybody has time to work out, and not everybody has the drive to workout. That’s cool. But that doesn’t mean that there aren’t extremely simple things you can do each day to help with overall health. Here are just a few things to consider as you go about your day:

  • Stairs, Stairs, Stairs: While you’re young enough and you don’t have seriously achey knees, take the stairs every single chance you get. I got into this habit because I like to cruise through the airport, so instead of waiting for crowded elevators or escalators, I started taking the stairs. Honestly, give me one reason this isn’t a good idea?
  • Walk This Way: Try to make the time to walk either aimlessly or as a method of transportation. After I adopted my dog, I saw a noticeable difference in my body just from walking her a handful of times a day. We were given two legs with an incredibly complex structure of bones, muscles, ligaments and tendons that we should probably put to use, if we can, no?
  • Clean(er) Eating: I am not one for denying myself the things that I love. No fad diets for this chick. However, if there are things in your diet that are terrible for you that you could totally live without, drop ’em. One day, I decided to stop drinking Coke, and for the most part, I don’t miss it, and neither does my body. Coke, bye.
  • Water, Water, Everywhere:  Our body is 60% water (the heart and brain are about 73% water and the lungs are 83%!!!). I don’t have time to type it all, nor do you have time to read it all, but water does a gazillion things for you. Drink up, thirsty warriors.
  • Down to the Core: The jury is still out on standing desks vs. Swiss balls as chairs. But nobody believes that slouching all day long is any good for you. As you sit (for hours and hours and hours and hours) at work, activate your core in order to hold your shoulders up and your stomach in. This will actually be hard at first, but good posture leads to a stronger core and vice versa. It’s really a win-win.
  • Zzzzzzz: Get the sleep your body needs and deserves. Treating yourself right isn’t just about exercise and diet, it’s about allowing your body to relax and recover. It’s likely talking to you and you’re just not listening, yo.

Side note: If you’re young and just entering the workforce and you are at a company that glorifies a “work hard play hard” lifestyle, remember that it’s fun. Super fun, actually. But it’s not healthy or sustainable. Remember to put your FOMO aside once in a while to get a good night sleep.
loveB

 

 

Planks Planks Planks

Y’all, planks are the shit. They’re so so so great for your core. They require no equipment, and can be done almost anywhere. To top it off, you don’t ever have to get bored with them because there are a million variations.

Despite being a simple exercise, most people actually do not plank correctly. Improper form is a problem because, at best, you are not toning the muscles you desire, and at worst, you could get hurt.

Common Mistakes:

  • The Arch: Many people arch their shoulders and upper back as this helps distribute weight to your arms. With this improper form, you’re not getting the workout you desire. Instead you’re allowing your shoulders and neck to hold the majority of your weight as opposed to your core.
  • The Dip: Don’t let those hips sag! Tighten things up by squeezing your abs, glutes and hamstrings. This mishap could seriously injure your lower back.
  • The Vanity Strain: You’d be surprised how many people I see at the gym holding plank while looking up at themselves in a mirror. If you need to check your form, steal a glance, but then put that head back down. Keep your gaze down at the ground, keep your neck and spine in a straight line. Correct neck alignment will prevent injury to your neck and shoulders.
  • Hips in the Air like You Just Don’t Care: Just as you don’t want your hips to sag, it’s easy to get lazy and stick that booty up in the air. This, my friends, is not accomplishing anything except a weird hybrid of plank and down dog. No bueno.

Proper Form Checklist::

  • Keep your whole body tight. Flex everything.
  • Focus on pulling your shoulder blades together to prevent arching in your back.
  • Tuck your booty, but don’t sag your hips.
  • Suck in your stomach while you’re flexing.
  • Play around with the distance between your feet. You may find positions that are more difficult than others.
  • If you start shaking, you’re probably doing it right. Keep going. You rock!

loveB

 

 

 

Biz Trip Health Tips

Hi. I’ve missed you all! Work took me on an awesome, but exhausting trip to the Super Bowl. My business trips are usually jam-packed, high-stress and complete with a lot of fun, late nights. In order to keep up (both mentally and physically), I’ve learned a few routines that I stick to diligently. Check /em out, and let me know what you do to stay sane on business travel.

Pace Yourself: I’m lucky that many of my work trips are complete with cool parties and late-night events. But if I am going on a four-day trip, I know that I can’t stay up until 2 a.m. every night. I’m not 23 anymore. Pick and choose when to stay up late. Maybe go to the evening event, but skip the lobby party later.

Hydrate!: Hydration is always important and I am the WORST at it. But I drink water on the plane, and if there is not a big bottle of water in my hotel room, I’ll make sure to buy one first thing. Drink water throughout the day, the evening and then a TON before bed. When you change timezones, temperatures, schedules, etc. it is easy to get sick. Water is like a miracle drug, acting to both prevent and cure.

Keep Your Routine: Packing is easier when you don’t have to consider workout clothes. But if daily workouts are part of your regular routine, DO NOT STOP when you’re on the road. Making time for myself is the best way to handle stress. I wake up by 6 a.m. each day and by the time I’m done with my workout and coffee, everyone else is just rising. Here are some of my favorite parts about working out on the road:

  • Exploration: Running around a new city is a great way to learn your way, scope out restaurants, or have yourself a fun adventure. Be careful though. If you don’t know the city at all, ask the concierge. I typically look at Google Maps to locate a nearby park or river running trail. Some of my favorite cities to run in are places I went for work, like Austin, TX and Columbus, OH.
  • Creativity: Some hotels have incredible gyms. Others offer a very limited selection of machines and weights. But get creative in there. No matter what they have, you can figure out a kick-ass workout that will leave you feeling energized for the day.
  • Resourcefulness: If your hotel doesn’t have a gym and you aren’t into running, no problem. Find a nearby park with open space and maybe some benches and do a quick bodyweight workout (see below for a list of things you can do with no equipment). No time to leave the room? Move some furniture aside and do something to get the blood flowing and your heart rate up.

No gym, limited space, no problem! Here are some of my favorite activities that require no equipment:

Legs:

  • Squats
  • Lunges (many variations)
  • Single-leg deadlift
  • Hip lifts
  • Leg lifts

Arms:

  • Push-ups (a few variations)
  • Bear crawl (a few variations)
  • Tricep dips
  • Inchworm (also stretches your hammies!)
  • Plank jacks

Core:

  • Crunches
  • Plank (many variations)
  • Side plank
  • Russian twists
  • Toe touches
  • Bicycles
  • Dead bug
  • Crazy Ivans

I hope you get a little more out of your next business trip, and feel healthier when it’s all over. Thanks for reading. Love you all!

loveB

 

 

 

I’m Back + I’ve Missed You

Hello everyone! Some of you have been following this blog for over a year. Others may be here for the first time. But regardless… WELCOME!
What’s New
I have become increasingly interested in, and challenged by, capturing my own imagery while working out. It’s a challenge that marries two of my favorite hobbies… fitness and photography. So I’ve re-named this blog FITSPECTIVES because I want the visuals to be as important as the words.

As I embark on the journey I’m calling Blogging 2.0, I really want this to be valuable to those reading along. So, let me know what you want to hear more about. Workouts? Training while traveling? Fitness fashion?

Enjoy + please share your thoughts!
loveB

Gear Review: Nike Epic Lux Tights

ryan-goslingYou’ve all heard the jokes about women and their “yoga pants as real pants.” Well, I am a culprit of wearing my running tights even when I am not running. Currently, I am sitting in the middle seat of a four-hour flight, and the one thing that isn’t driving me completely insane…my running tights.

So I figured this was a good time to write a quick review about a new line of Nike tights that I found in the past year. The Nike Epic Lux are miracle pants in more ways than one:

  • Muffin top, be gone! – Because of the thick waistband, these pants never cause any muffin top.
  • Nobody needs to see your ASSets! – The thick and quality material means that these pants are never see-through.
  • So many options! – The pants come in tights, crops and capris. In addition to three lengths, they also come out with TONS of awesome designs and colors (see pic below) to spruce up your workout wardrobe.
  • One size always fits! – One of my biggest pet peeves is when you buy multiple colors of the same article of clothing and each fits different. I’ve got 2 capris, 1 crop and 2 full-length tights in the Epic Lux and each fits PERFECTLY.
  • You move, they don’t! – No matter what activity I am doing, running, lunges, planks, dead lifts. These tights stay in place. They don’t twist, or droop down. I’m never at risk for plumber crack or even worse, the ol’ camel toe.

EpicLuxLeapAs with all Nike products, the Epic Lux can be a bit pricey. They range from $95 to $110. Nike’s running tight range is $50 to $150. Although, if you’re a savvy bargain shopper, they’re occasionally on sale at places like Nordstrom Rack, TJ Maxx and even right on nike.com. But let’s compare them to a few other pricey alternatives:

  • Lululemon Running Tights – $98 to $298. $298?!?! You kidding me??
  • Under Armour Running Tights – $45 to $180.
  • Brooks Running Tights – $85 and $165
  • Pearl Izumi Running Tights – $65 and $145.
  • CW-X Running Tights – $65 to $200.

What it comes down to is loving what you’re wearing. The comfort, the performance and of course, the way it hugs your curves. Happy shopping, y’all!

loveB