Monday Motivation: A Quick Shoulder and Back Workout

I don't always like to workout but there is a quick shoulder and back workout that I like to do. It's the Resistance Band Pull-Apart. I do this move using a light band twice a week doing three sets of 15 reps. I make sure to rest for about a minute in between each set. As it becomes easier to do this move, I'll switch from the light to medium band to make it more challenging.

To do the move:

1. Hold the band in front of you at arm's length. Then pull your arms apart to form a straight line.
2. Hold for one count. Then return the band back at arm's length.

Below is a illustration showing how to do this simple yet effective move. (As always please consult with a doctor before starting any type of exercise.)

(photo credit: SPOTEBI spotebi.com)

Three Hairstyles that are Perfect for Working Out

If you have medium-to-long hair, what are your go-to hairstyles when your exercising? For me the three styles that work the best are: ponytails, buns and braids. There are so many different ways to wear these styles but I like the ones that are simple and easy to do. Just make sure it's secure so you won't get distracted by your hair coming undone. Also, don't make the style too tight so you won't feel uncomfortable.

Whatever style you choose should be able to withstand yoga, cardio, dance, weight training and everything in between.


Ponytail

Rihanna and Diana Prince (Wonder Woman TV series)

Fitness Monday: 10 Minutes of Nature to Reduce Stress

I've seen countless times where it's been stated that studies have shown that being outside for at least 10 minutes three times a week can significantly reduce stress levels. Some days when I'm stressing out or exhausted, I've been trying to make sure I go outside even if I'm just sitting there taking a few deep breaths.

I guess those studies are right because after dealing with everyday stresses and life in general, it really does feel good being outside. It's like meditation but without actually having to do it. So if you can, try to go outside for a few minutes whenever possible.

(Photo Credit: Aja Naomi King            Instagram: ajanaomi_king)

Fitspiration: Katie Cassidy

I'm in awe of how intense Katie Cassidy trained when her character Dinah Laurel Lance was finally going to become Black Canary in the third season of Arrow. Since, Katie had a slim and willowy build, I'm sure she could have easily opted not to work out and instead got a costume that gave her a more muscular appearance.

But no, she trained hard sculpting her body with weightlifting, spinning, boxing, yoga (which she was already doing), HIIT (high-intensity interval training) and more to give her that superhero look. That's some dedication to the role because she got to the point where she was deadlifting 160lbs as shown in the clip below.

I was so inspired that I thought she would be great for a Fitspiration post and below are two things I noticed about her workouts.


Bodyweight Exercises

These types of exercises strengthen the body and build muscle through the use of your own body weight. Two exercises that Katie seemed to excel at were the pull-up and triceps dips which are both great for defining the upper body.

Fitness Friday: Meditation

I have decided to try meditation again. When I tried it before, it was hard trying to sit still (I started to become restless) as well as I had a bunch of things running through my mind. But I want to try it again because even meditating for at least five minutes a day has many health benefits such as reducing stress levels.

I was thinking of meditating either in the morning before I start my day or at night before I go to bed. Either way, as long as I focus on my breathing (or even a mantra), it should make for a relaxing experience, well at least I hope it will.

I was wondering if any of you meditate and if it helps you to relax?

Fitness Friday: Watching TV is a Great Time to Exercise

Full Disclosure sometimes I don't want to workout and I make excuses not to do it. But making excuses really won't get you anywhere near your fitness goals and on days when I'm feeling rather unmotivated I make sure to squeeze in a little exercise while I'm watching TV. During commercial breaks or with shows without them, I like to do squats, jumping jacks, lunges, stretches or other exercises whiles sometime using weights or resistance bands.

It doesn't take much to get in an workout, 10-15 minute is good enough. Unless there is a medical issues there is no excuse why you can't workout. So instead of lounging around binge watching your favorite shows use some of that time to get in a little exercise.

Fitspiration: Halle Berry

Being healthy is very important to me and even though I try to make sure I eat healthy and exercise I know one of my bad habits is eating too many snacks including healthy ones. However, I do try my best to achieve my healthy and fitness goals but sometimes I need a bit of inspiration. And I found that in actress Halle Berry's Instagram account where she post a lot of health and fitness tips, and challenges.

Halle exercises regularly and likes to do a variety of exercises and workouts such as yoga, cardio, strength training, stretching, boxing, kettlebell exercises, martial arts and more. Which is a great thing because doing different types of exercises keeps you from getting bored with working out.

One of the things I like is that she's into meditation and slowing down to enjoy life. She also post pictures of herself reading books or enjoying a warm cup of coffee or tea which as tea drinking book lover I fully support.

I'm inspired by Halle Berry because she promotes a healthy lifestyle that focus on the body and mind.

(Photo Source: Halle Berry   Instagram: halleberry)

Fitness Friday: What I Do to Prevent Eye Strain and Dry Eyes

To keep my eyes from being strained and tired after hours of reading (physical or digital books) or looking at computer, TV, phone or tablet screens. I make sure throughout the day to take breaks away from the screens and from reading and I also make sure to blink. I know it might seem weird to say it but sometime when we are concentrating on something we don't blink as often as we should which can dry out our eyes. Something else I think helps is to use a humidifier to keep the air (and my eyes) from drying out.

The last thing I do which is maybe a half hour before I go to bed, is to place a cool wet washcloth (or a paper towel) over my eyes for a few seconds or minutes as a way to help ease my tired eyes.

What I really want to do is to buy one of those gel eye mask that you can place in either the freezer or refrigerator. It would be so much easier and I would save myself from using so many washcloths or wasting paper towels. So, I'm going to look into getting one but until then I will keep doing what I'm doing to keep my eyes healthy.

Fitness Friday: Changing My Unhealthy Snack Habit

There is no substitute for putting in the effort to be healthy. Getting healthy is not something that happens overnight it takes time to change some of our unhealthy habits and one of mine is eating unhealthy snacks. Sometimes during the day, I get a little hungry in between meals and want a snack. But I notice that when I do grab a snack it's something unhealthy like candy, chips or cookies instead of picking something a little more healthier.

So, I decided to make a change and I'm going to stock up on celery sticks, pistachios, oranges, sunflower seeds, pears, cucumbers, apples and other fruit, veggies, seeds and nuts. I'm also going to not buy any candy, chips and cookies for a while to see how I do without them. Changing habits takes time and this is one habit that I'm determine to change because I want to be more conscious of what I'm eating.

Fitness Friday: A Little Motivation For Working Out

In need a of a little motivation to continue working out especially if your muscles are sore, here is something that might help. According to a Brigham Young University study our bodies learn to adapt after every workout. The more we exercise the less painful and more stronger our bodies will become. Okay, someone really didn't need to study something that's beyond obvious but it is helpful nonetheless.

I recently started doing this total body exercise that has left my body aching from my shoulders to my calves. But the fact that my body is actually sore means that I'm using muscles I generally don't moves as much as I think I do. Despite a little soreness (okay a lot) I'm going to keep doing the exercises because that means my body is going to get stronger.

So if your motivation to workout is starting to wane especially if your experiencing muscle aches, don't give up. But do give yourself a break (as in a day or two) in between workouts as a way to alleviate your muscles.

Fitspiration: Supergirl

Summer is not the only top motivator for getting healthy, surprisingly superheroes are as well. Supergirl is my current inspiration and although it's been noted that the super suit may perhaps be padded in the shoulders and arms to enhance muscle definition, I'm still inspired.

Kara's physique is slim and muscular with the look of someone who exercises regularly but doesn't over do it. What stands out the most are her sculpted arms and toned stomach. As a Super she doesn't really need to do anything to be healthy and in shape. However, we non-Supers need to eat healthy and find time to workout and be active.

To get in Supergirl shape, it would definitely require cardio, total body and weight training and not to mention some form of stretching for flexibility. The goal is to tone up and build strength and if you work out at home (such as myself) investing in a pair of weights and resistance bands would be helpful. However, any move you make is a step in the right direction to getting healthy.

If you're new to working out and getting in shape, start out slow you don't want to risk an injury or a sprain especially since we're not Supergirl.

Fitness Fashion: Inspiration Sarah Michelle Gellar

As soon as I saw this "Slay All Day" shirt that Sarah Michelle Gellar was wearing in this picture I immediately thought of Buffy the Vampire Slayer. I really like this shirt and thought it would make a great Fitness Fashion post.

(Photo Credit: Sarah Michelle Gellar           Twitter: @SarahMGellar)

It's not the same but it's similar and equally cute and not to mention affordable. This graphic tank is something that's fun and trendy and not something you want to spend a lot of money on.

C9 Champion Graphic Muscle Tank Top                             $16.99                      Target (target.com)

Fitness Monday: Why I Started Working Out After Work

(Image from the movie Bridget Jones's Diary)

As a morning person, I enjoy waking up early and getting my day started. As far as exercising goes, I usually like to workout either during the morning or afternoon. However for the past week and a day, I changed it up by working out after I get out of work.

Despite being a chipper person, by the end of the day, I'm a little tired and coupled with the day's stress the last thing I want to do is workout. But that's why I made the decision to start working out at that time. Exercise is a great way to reduce stress and lately as I found myself a little more stressed out than usual the health benefits from working out have been most appreciative.

Last week when I started working out in the evening, I didn't think much about it but I have noticed that there is a difference in how I feel. I found myself more relaxed, energized and able to sit back and unwind instead of being tense and stressed out.

What I learned so far from doing this is that for me there is no magic time to work out. But I do think you have to know when it will give you the most health benefits. Since I already start out my day with plenty of energy, I'm not getting much of the stress reducing and energizing benefits from working out in the morning. However by changing to working out in the evening, that's exactly what I get.

I can't tell anyone what's the best time for them to workout that's something everyone has to figure out for themselves. I'm only pointing out what is working for me.

Fitness Monday: A Tip for Beginners: Take the Stairs

(photo credit: oprah.com)

I've found that it's the little things that I do that wind up giving me the biggest results. For beginners who are new to health and fitness, a relatively easy way to tone your legs, burn calories and to improve your cardio is to take the stairs. You could even turn it into a workout by taking the stairs two at a time to make it more difficult.

If health problems and accessibility are not a concern for you, use the stairs as much as possible. Instead of taking the elevator or escalator, hit the stairs. Fitness beginners, it's important to know what your body can handle. Make sure to start out slow and try not to over exert your self.

Fitness Monday: Two Simple Tips that Helped Me Lose Weight and Stay Healthy

To me getting healthy and staying in shape doesn't have to be difficult or time consuming. It's the little things that make a difference and two that have worked for me are: Walking and Drinking Water.


1) Walking

Walking is one of the easiest forms of exercise, plus it's a great way for me to get in shape and unwind. I love to walk around looking at nature and a lot of the buildings. It completely takes me out of my head and allows me to relax. However, I'm always aware of my surroundings, it's always good to remember safety which is why I don't listen to music while I walk.

I try to walk as much as possible including taking a quick stroll during my lunch break which helps with dealing with some of my midday restless energy. I also make sure I take my dog for walks, he looks forward to the walks just as much as I do.




2) Drinking Water

We all know that drinking water is important and I thought I was doing great drinking a good amount of it. However, it turns out that I wasn't and unknowingly I was a little dehydrated which was causing my body to think it's hungry when it's really thirsty. And that would ultimately lead to me snacking midday.

That is until I started drinking water out of my Star Wars tumbler that I bought a while back. It holds 16 ounces and I drink out of it throughout the day. By drinking enough water I've cut my snack cravings down. I still have a snack from time to time but I'm certainly not snacking like I used to.


These tips may seems simple but that doesn't mean they are ineffective. As the title states they have helped me lose weight and stay healthy.

Fitness Monday: 9 Ways I Stay Healthy and Fit on a Budget

Yeah, gym memberships are great if it's in your budget but what if it's not? Getting healthy should not require you to spend a lot of money. As someone who is on a budget, I try not to let saving money be a reason for not getting healthy.

Some things that I have been doing to be healthy are:

(As always please consult with a doctor before starting any type of exercise.)


1.  Walk

It's a great workout and is relatively free and plus I'm getting fresh air. I walk as much as I can which also includes taking my dog for walks. Just make sure you have a good quality pair of gym shoes (I've seen a variety of shoes that are not expensive).


2.  Dance.

It's a great form of cardio and all I have to do is put on some of my favorite music and let loose.


3.  Look for Sales on Healthy Food.

I check the weekly sales papers to see what fruits and veggies (fresh or frozen) and other healthy options are on sale at my local grocery store and big box stores (like Meijer). And don't forget the local farmers' market if one is available. I find it ridiculous that the healthy food cost more than the not so healthy ones.


4. Invest in Basic Equipment

I use affordable and basic fitness equipment such as weights, a jump rope, a yoga mat and resistance bands. Check with big box or sports equipment stores to see if there's a sale.


5. Fitness DVDs and On Demand

On days where I don't feel like walking, I make use of my cable's On Demand Fitness section. There are a lot of different Free workouts that I can do. I also have two Fitness DVDs that I like to occasionally use. I rotate them out so I don't get bored. One of the DVDs is a Jillian Michaels one and I like to use that one whenever I'm looking for a tougher workout.


6. I take the stairs whenever possible.


7. Drink Water.

I drink tap water 99% of the time. Depending on your city's water system this maybe a good option.


8. I use my Wii to play interactive games and for Wii Fit.

If you still have your Wii system, dust it off and start using it. It's a wonderful way of getting in a workout without realizing it.


9. Limit Junk Food

I still indulge in a candy bar or cookies from time to time but most of the time I'm eating healthy snacks such as fruit or veggies.


Two Bonus Tips:

1.  Now that fitness clothes or athleisure wear is the latest trend, it's easy to find something affordable. Check stores like: JCPenney, Target, Old Navy, Gap, etc. for some affordable finds.

2.  I schedule when I workout in my planner so that I don't weasel my way out it and it help keeps me accountable.

Fitness Monday: Exercising While Watching TV

(photo credit: SELF magazine)

I admit it, I love watching TV and after a long day, I love to sit down, relax and watch some of my favorite shows. But I know all those hours of watching TV are not good for me especially when you include all the hours of sitting at work, reading, driving, etc. Those hours really do add up.

We all know that sitting too much can be bad for our health and I've been trying to add more movement throughout the day so as not to become too sedentary. I do exercise and try to walk more often but I realize that I still sit an awful lot.

Which is why I was so surprised last night when I got the bright idea to workout while I watch TV. By doing this I could easily squeeze in 15mins to an hour of exercise depending on how I feel. That will give me plenty of time to do stretches, cardio or strength training.

Exercising while I watch TV doesn't mean I'm going to give up sitting down to watch TV this will just be another way to be a little more active.

When I was younger my mother always used to tell me if it's something you really want to do, you will make the time for it. And that's so true and since staying healthy is important to me, I'm going to make the time and effort for it and use some of my TV time to do it.

Fitness Monday: Housework = Workout

It's been a while since I've posted a Fitness Monday post because honestly, I've fallen a bit behind in the health and fitness department. You know the tried and true excuse, "I'm too busy to workout". Well, there is some truth to that, I have been very busy but I'm going to make sure I have time to exercise.

However yesterday I did manage to squeeze in an unexpected workout. In what should have been a lazy Sunday catching up on my TV shows the day quickly turned into a Sunday Spring Cleaning Workout. From moving furniture around and lifting boxes coupled with vacuuming, dusting and general bouts of cleaning I got in a total body workout. I still have more cleaning and rearranging to do including finding space for several boxes of books I recently ordered. I now have a corner that could double as a small warehouse with all of those boxes.

I'm writing this post because something that I never really realized is that cleaning is a good work out. According to Shape magazine "doing chores burns calories, strengthen muscles and stretches the body and is just as beneficial as a regular workout". My muscles still ache a little bit from cleaning and yesterday evening I was so tired that I nearly fell asleep while watching TV.

Although I'm certainly not going to give up exercising in favor of just doing chores however, I'm not going to disregard my daily (and weekly) chores either. Because even if I'm short on time I can at least count them as a way of staying healthy.

Maybe I'll start looking at chores in different way. Perhaps I won't dread doing them as much if I can see the health benefits.

Fitness Monday: Body Shaming Is Something No One Needs

I wanted to take a different approach for this Fitness Monday post, I wanted to talk about Body Shaming. Which is to judge someone based on their appearance and feeling as if they are not "healthy" or "attractive" enough. How do we know if someone is healthy or not just by looking at them? I don't understand it. We are all different shapes and sizes, why is that not accepted or appreciated?

The latest celebrity to be affected by Body Shaming is actress/singer Zendaya. She has been accused of being a bad role model because she is too thin. I guess she can now join the many that have been shamed including model Ashley Graham, athlete Serena Williams, actresses Selena Gomez, Tia Mowry-Hardrict, Rebel Wilson, Melissa McCarthy, Alyssa Milano, Daisy Ridley, Gabourey Sidibe and Gal Gadot. And it's not just us ladies being shamed, it's also the guys such as with actors Vin Diesel and Grant Gustin. Body Shaming makes no sense.

Ladies are even being judged for how much weight is gained during pregnancy. I may not be a fan of Kim Kardashian, but I remember when I saw all of the posts and articles of when she was pregnant. I didn't think it was right that she was being criticized and made fun of for the weight she put on.

What makes someone say or post mean things about someone's appearance? It makes me wonder if they dislike their own appearance so much that they have to pass the criticism along to someone else. Body Shaming makes me mad because everything about a person is disregarded except for their weight or what they look like. Who got to decide what the ideal body type should be?

I'm glad that body acceptance is starting to gain more leeway and I like that Barbie has joined the movement with their new Barbie Fashionistas dolls that are available in various shapes and sizes. I hope this will make it easier for people to see the beauty in all people.

Body Shaming does no one any good. Empowering oneself should not have to come at the expense of someone else. There is no such thing as the perfect body, why not love the body that we have and not judge others for theirs.

Fitness Monday: Fitspiration: Sam Witwicky

Sam Witwicky is not exactly who you would think of for a fitness inspiration. But do you remember the scene in the first Transformers movie, it was near the end when Sam was tasked with getting the Allspark to the roof of the building, so that the military could retrieve it.

During that scene Sam ran nonstop to get to the building and not to mention he ran up numerous flights of stairs. Granted he did have alien robots trying to kill him. Regardless, that was some endurance.

Which leads me to today's Fitspiration post, I was inspired by Sam to start running. Over the last few years, I've attempted it but never stuck with it. But after recently watching Transformers for the umpteenth time, I was inspired to give it another try.

From my research, the best method I found for a beginner such as myself, is to start with walking for 10-30 minutes before trying a one minute or less run. Eventually over time I should be able to increase my run time and gradually build up my endurance. The main thing is to start out slow otherwise I could risk an injury. And aside from running, I have a mini rowing machine that I can use as another form of endurance training.

Interested in running, the only things required are: a good pair of running shoes (they certainly don't need to be expensive) and for the ladies a sports bra (it's very necessary).

Running doesn't require a giant robot chasing you but it was a great motivator for Sam. As with any exercise or workout, please consult your doctor before attempting.