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Musings: Workout…

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Exercise is the chief source of improvement in our faculties.” Hugh Blair

Musings: Workout... walking

Musings: Workout... Exercise Zones

   J ColeWork Out *New 2011*

Once of the major decisions I made last fall was to whip myself back into shape and to do it in a focused way. (Read: exercise zones) I’ve mentioned in another post how Spinning, Zumba, Yoga, Weight Training and Walking have been lifesaver exercises for me. I am amazed at the results which included some serious yet safe core workouts. One thing we know is that exercise can change our life and make us healthier; even a tad happier. 😉 Since we are in a new year and headed to spring and soon summer, I scouted around the internet to find some workouts that cover  key body parts we need to shape up. Typically, at least for us ladies, we like to work our derriere, our abs, and of course, our arms. I found a few great exercises, see block quotes, worth exploring.

The Moves: For the Derriere
1. Curtsey Lunge (a.k.a. Skater Lunge): Stand with your feet together, then take a large lunge backward with your left leg, moving your leg diagonally behind you as you lunge. Repeat with your right leg, and continue to rapidly alternate between legs until you finish your set. If you’d like to modify this exercise, try a stationary reverse lunge, continuing to alternate your legs.
2. Step-Ups: Using a chair or a bench, step up with your left leg, simply bringing your right leg along with you, and then lead with your left leg on the way back down. Do all your reps on the left side, then switch to the right and start again.
3. Step-Across: Stand to the side of your bench or chair. Step on using your right foot from the right side. Bring your left leg up, and then step down with your right foot on the left side of the bench. Continue alternating sides for 20 to 25 repetitions.
4. Stiff Leg Deadlift: Stand with your feet shoulder-width apart and a weight on the floor in front of you: either dumbbells, a barbell or a Harley bar. Lean over, pick up the weight and slowly come up to standing, sliding your hips back and keeping your hamstrings tight. Return the weight to the ground slowly, then repeat. HuffPost

According to one of Rihanna‘s personal trainers, Harley Pasternak, he focuses on specific moves to get that famous derrière in shape. He advices us to do three sets of 20 to 25 repetitions of each exercise above, and always mix up our workouts to achieve results. More below 😉

“I have never taken any exercise except sleeping and resting.” Mark Twain

Musings: Workout... abs fitness

Musings: Workout... Running

Jennifer LopezOn The Floor ft. Pitbull

If, like Twain, sleeping and resting is all the exercise we do, it’s time to get on the floor. Whenever we get back to taking our workout routines seriously, we  must know that safety is imperative. Because I’ve always loved dance and see myself as a bit of  an exercise buff,  I’ve had my share of pain. Over the years, I had some injuries from exercising hard. I’m older and wiser now, and I don’t care what anyone says about this – no pain, no gain is baloney. Some muscle fatigue comes with rigorous exercise but if it’s painful; especially sharp excruciating pain, blow it off. Stop the routine.

The Moves: For the Abs; Exercise mat, hot tunes
Full-Range Sit-Up: Start with your back on the floor with your heels secure, shoulder width apart. Leading with your chest up towards the ceiling, use the spine as it is in neutral position. Drive all the way up with your chest and once you reach your knees, extend your arms up and straight overhead. Your shoulders should be directly over your hips. Complete 32 reps.
Sit-Ups with Torso Rotations: Lie on your back with your right ankle resting on your left knee. Your right arm is placed on the floor out to the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs. Complete 32 reps on each side.
Holding Plank: Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor.
Hold this position for 32 seconds, repeat 3 times.
Active Plank: From plank position, take your right hand, lift it from the floor and drive it into yourself (forward and back) like you’re tapping the floor. Think about the elbow striking something behind you.
Complete 32 reps on each side. Believe us, you will be exhausted.
Roman Rotator: Stand in a horse straddle, with your feet parallel in a wide squat position with your back flat. Take your arms and lift your elbows to shoulder height. Rotate left to right, right to left. Shape Magazine

Inspirational fitness expert Ary Nuñez has worked with Rihanna for four years and uses several approaches to training her, including martial arts, calisthenics and dance. Above is her kick ass abs workout to get you looking like a professional dance queen or king.

“Exercise is done against one’s wishes and maintained only because the alternative is worse.” George Sheehan

Musings: Workout... Yoga

Musings: Workout... Step Aerobics

RihannaWe Found Love ft. Calvin Harris

Rihanna – Hard ft. Jeezy

I don’t know about you, but ensuring the upper body is strong matters to me. I used to carry huge, heavy bags and developed a painful twinge on my right shoulder. If you have this bad habit, stop. No longer do that because not only does it not help make your arms strong, but you can develop shoulder and neck problems too. Upper body strength is key for women and with the right set of exercises, our arms can look great like Michelle Obama‘s and a bunch of other shapely ladies.

The Moves: For the Arms.
1. Dumbbell Extension: Lie on your back with arms extended up toward the ceiling with dumbbells in your hands. Slowly lower them, bending your elbows, down to your ears, says Pasternak.
2. Triceps Extension: Sit on a chair or a bench, arms overhead, cup the top head of a dumbbell and create a “V” with your arms. Lower the dumbbell behind your head down. “Make sure to use both arms at once,” he advises.
3. Hammer Dumbbell Bicep Curl: Hold a pair of dumbbells facing forward, with your palms facing toward your body. Bring the dumbbells up toward your shoulders and back down. “Your fists should look like a hammer, which is how it gets the name,” he says. HuffPost

Celebrity trainer Harley Pasternak has Lady Gaga, Jennifer Hudson, Kanye West and Rihanna as clients, and to get buff arms, he offered the workout above. He suggests we do a 5 minute cardio warmup, then three sets of each exercise, completing 20-25 reps in each set. Add more weight or reps each week. If you already workout, share a tip below… If not, it is never too late to start at any age… Age is not a factor. Enjoy your new body!
♥What are your thoughts? Do you have a workout routine? What do you do to stay fit? Are you ready for some serious get fit workouts? When do you think you’ll start if you haven’t moved your body? Do share! ♥Happy ♥Get ♥Fit ♥To ♥You! 🙂 Thank you. 😉

*Please bear with me as I catch up on your blogs and commenting… Thank you all for your patience! 🙂

This post was inspired by a prompt from Plinky: Name one thing, big or small, that you could change about your life to be happier.

Positive Motivation Tip: Keep body and mind in shape; skip the donuts and start your workout now. Even 5 minutes is a great start.

PHOTO CREDITS/ATTRIBUTIONS: All Photos  ladies walkingexercise zone, men with fitness ballsrunner, yoga, step aerobics, via Wikipedia Or via Flickr

Until Next Time…
Ask. Believe. Receive. ©
Elizabeth Obih-Frank
Mirth and Motivation
Positive Kismet

34 Comments leave one →
  1. 17/02/2012 12:05 am

    thanks for your links to youtube!

  2. 17/02/2012 12:06 am

    … but all (!!!) videos are blocked for German users for some copyright reasons …

    • 18/02/2012 11:58 am

      I’ve never understood that. There are videos I can’t watch for the same reasons 😉

  3. 17/02/2012 12:09 am

    congrats to your sport body!
    I have to follow Mark Twain:
    “I have never taken any exercise
    except sleeping and resting.”

    • 18/02/2012 11:59 am

      😆 You are funny… I’m a work in progress honey. 🙂

  4. 17/02/2012 1:05 am

    I am a lazy vagabond … I really like reading who has so much energy to give to your body. Nice to be in good shape, especially with yourself.
    I will try to build on some things I read!
    a kiss and see you soon.
    I saw the other post … you’re a sweet person … nice character!

    • 18/02/2012 12:00 pm

      Oh TY dear heart! We all get lazy… Not to worry, we can only do the best we can and leave the rest. 🙂

  5. 17/02/2012 6:34 am

    When a woman reaches a certain age–for me it was my mid-40’s–the body starts to sag, muscle tone decreases and the dreaded love handles appear. I started working out with free weights–usually 3-4 days a week–about 4 years ago. My upper body is stronger now than ever (warning though–my bra size has gone up–not cup–but across the back by two sizes). I also walked every day. But it wasn’t until I added running into my walking routine that I actually started seeing a difference in my waistline and hips (and the scale). I need to pump it up all the way around, though. I am still not where I want to be. (I detest running, but like the results. It’s HARD)
    Great post.
    Great post!

    • 18/02/2012 12:02 pm

      TY Freedom. I can relate as it take more now to achieve what I could achieve on less in the past. I used to run daily in college but prefer power walking now and the other exercises. Dance remains a top favorite of mine. TY! 🙂

  6. 17/02/2012 6:38 am

    Wahhh! No, please, not the donuts!

    • 18/02/2012 12:04 pm

      Alright ! Keep the donuts… just skip the other stuff… whatever they are. 😆

      • 18/02/2012 5:17 pm

        Yay!! Happy now! 🙂 A bite of a donut, one jumping jack, another bite of donut and it’s time to sit down! I’m resting now . . . whew! that was hard work!!

  7. 17/02/2012 7:14 am

    All of you firm bodies you posted on here, make me want to go join a gym. You did a great job on this post, very informative and INSPIRING.

    • 18/02/2012 12:05 pm

      TY dear one… Just trying to help myself and others along. It’s not easy to stay on top of it; especially in cooler temps. 😉

  8. 17/02/2012 2:30 pm

    This post inspires me to focus more on flexibility. I am getting plenty of cardiovascular fitness workouts and sufficient upperbody strenthening work for my age. I just need to get back to more stretching and yoga! Thank you!

    • 18/02/2012 12:06 pm

      Same here Granbee! I need to do more of my yoga and stretches… It gets harder for sure. TY!

  9. 17/02/2012 6:48 pm

    If I had a trainer, my body’d look like theirs too!
    Been walking but it’s not enough cardio to get me where I want to be. Thinking of taking up cycling. Will have to bookmark this post, Elizabeth. Some great exercises here, Girl! Thank you!!

    • 18/02/2012 12:08 pm

      I will encourage you to try Spinning. It has done wonders for me… It is an amazing total workout. I still love to walk and dance… Mixing it up helps too. 😉

  10. 17/02/2012 8:56 pm

    I give my person exercise all the time. I take her out for walks on my trails.

    • 18/02/2012 12:09 pm

      Good job… Nothing like an active partner to help keep us on our toes. Kudos! 🙂

  11. 17/02/2012 9:36 pm

    i practice yoga, which is excellent for so many reasons…but I NEED more true calorie-burning exercise. And I think about it all the time 🙂 I’d like to think you’ve inspired me…hmmmm. Debra

    • 18/02/2012 12:11 pm

      Yes, I love yoga too but always have to add other exercises to keep that fire burning. There are yoga forms that are heat inducing like Bikram yoga, but I love Iyengar and prefer to stick to that classical form. 🙂

  12. 17/02/2012 10:34 pm

    Great post. Definitely as I’ve aged I have to work harder to maintain any semblance of fitness. Hate it hate it hate it….but it makes me feel so good.

    • 18/02/2012 12:13 pm

      Same here Angeline… Takes longer and I work out harder but won’t give it up at all… The end result is worth it. TY! 🙂

  13. 18/02/2012 6:58 pm

    Another wonderful post from you Eliz! 🙂

  14. 18/02/2012 8:38 pm

    Yes, we have to keep fit whatever way we can – the chap with the bionic false leg is a case in point

  15. 18/02/2012 10:43 pm

    Inspiring. Now I realized I have to do something about my tummy 😀

  16. 19/02/2012 1:40 pm

    As soon as my back heals I am going to start working on my core muscles…hoping this will make my back stronger and no more injuries.

  17. 19/02/2012 7:24 pm

    thank you for the encouragement! I am 65 and swim 2.5 kms 3x a week without stopping (100 lengths), and have lost 30 lbs and reduced my cholesterol reading from 5.7 to 4.1 (Canadian measurements). For me it is swimming. I don’t really enjoy other forms of exercise–but at least I have found the one that works for me. thank you again for your assistance.

    • 19/02/2012 7:35 pm

      Swimming is excellent as it helps avoid muscle damage and fatigue… Good for you and thanks for your comment! 🙂

  18. 21/02/2012 9:52 pm

    You just gave me new ideas on what to incorporate in my workout. That workout by Michelle Obama looks pretty awesome. I’m gonna do some of the moves tomorrow.

  19. 21/02/2012 9:53 pm

    Thank you!


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