Abs | Dr. Mom Online

The Best Strategy for Losing Stubborn Abdominal Fat

June 3, 2010 By Dr. Mom Online Leave a Comment

images abs

Here’s another little article I recently wrote for a publication that describes a simple, yet extremely effective, strategy for permanently shedding toxic fat and inches around our mid-sections.

It’s not “hard”, but consistency is definitely the key!

Click Here to read the article.

We can do sit-ups and crunches ’til we’re blue in the face… BUT, if we’re missing parts of this strategy, our chances of permanent success are less likely.

If you’d like more info about this type of fat-burning, health-enhancing strategy, you can find several chapters worth in “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”!!

Fat-Burning, Brain-Building Hawaiin Dancing!

March 6, 2010 By Dr. Mom Online 1 Comment

I always talk about the importance of moving your spine and all its surrounding tissues in order to fuel up your brain for health and happiness.

Sheesh! Just imagine how healthy and happy these young ladies must be! Lol!!

(Not to mention the nice abs, core strength and overall sleek physiques they have! Hula on, baby!)

Motion is Life ~ A Variety of Work Outs and Movement

February 24, 2010 By Dr. Mom Online Leave a Comment

As 2010 clicks along, I’m continuing with my plan to MOVE in a purposeful way every single day. What I mean by that is not just doing normal daily activities, like work, errands, household chores, etc. I mean intentionally moving in a way that meets my body’s requirements – providing an overall variety of movement like, endurance, strength, power, balance, flexibility, speed, and so on.

No, I don’t do each of those every day, silly… I DO have a job and a family to take care of! I do some combination of spinal hygiene (stretching, proprioceptive moves and postural exercises) each morning, and the rest is sprinkled all over the place!

I’ve had a narrowed focus for the past couple of weeks – I’m doing a bit more of the high-intensity interval training right now. It’s a two-fold purpose. 1) My body just feels like it right now! And, 2) I very recently was informed that we’re blessed enough to be heading someplace very warm next week. Not much else can motivate you to step it up another notch than finding out you’ll be living in a bathing suit (in public) for a week… and that you won’t be able to totally escape being caught in a family photo or two!

Here’s what the last week has looked like:

Wednesday

This was sort of a “cardio intervals” work out. I couldn’t get away for a running/sprinting work out with the kids off school last week, so I modified the plan.

1 minute of Bosu ball “scoots” – kind of side skipping over the Bosu ball at a quick pace, going from side lunge to side lunge

1 minute straddle jumps onto Bosu, landing in wide squats when down on the floor, popping up onto the ball

30 seconds of reverse lunges off the Bosu ball

30 two-foot bench jump-ups

1 minute of alternating side bench jump-ups – same type of move as the Bosu scoot!

Abs: 30 recumbent straight leg raises off bench

30 two-foot bench jump-overs – *warning* – these can be dangerous little buggers! I had two more jumps to go, and was needing a little extra oomph, so I used my arms a little bit too much. I ended up gouging a dent out of my forehead with own thumb nail!! Duh! Tip – when you get tired, don’t use your arms for assistance tooooo much!

30 side-to-side parallel bench jump-overs

30 alternating swivel chair kicks – great for abs! Swivel kicks over a high-back chair. It’s surprising how heavy our legs are!

(I think this was about a 20 – 25 minute work out… forgot to write it down as I tended to an silly bleeding forehead before going in to the office!)

Thursday

25 squats on flat side of Bosu ball with 2 x 25 lb. dumbbells on shoulders

20 chin-ups

20 decline push-ups onto flat side of Bosu ball

alternating squats/front kicks for 1 minute

15 wide biceps curls with 2 x 15 lb. db’s

30 dips with feet on flat side of Bosu, ankles crossed

15 lateral shoulder raises with 2 x 15 lb. db’s

25 (each side) lunges with rear foot on chair, front foot on round side of Bosu ball – 2 x 25 lb. db’s

15 (each side) 1-arm rowing with 50 lb. Bowflex cable

20 chest presses with 80 lbs. Bowflex cables

18 biceps curls (ea.) with 30 lb. BF cables – held #20 for 30 seconds

20 overhead triceps French press with 30 lb. BF cable

20 dead lifts off the bench, 2 x 35 lb. db’s

20 side-to-side lunges, over the top of Bosu, 2 x 25 lb. db’s

30 alternating bench step-ups with 2 x 25 lb. db’s

25 jack knives on exercise ball

1 minute mountain climbers

Took Guinness for a long walk.

Friday

(usual morning routine)

Ran 3.5 miles. “Normal” run for the first 1.5-2 miles. 45-60 seconds intervals of sprinting/2 minutes of jogging/walking for the last 1.5+ miles.

Took Guinney-Bopper for a walk.

Saturday

Usual morning routine of stretching, proprioceptive moves + more abs work, calisthenics and yoga. Approx. 25 – 30 minutes.

Sunday

(morning routine – short one)

Ran 5 miles – normal run for first 2.5; intervals for the last 2.5. Did 6 or 7 intervals of 80-100% effort for 45 – 60 seconds, with recovery periods of 2-3 minutes for most of them… some longer if they included going back down to normal running pace.

Abs: two sets of 30 pelvic/leg lifts with medicine ball between knees, two sets of crunch variations with 35 lb. db on chest – 12 & 16 reps, 25 oblique crunches on Bosu ball (each side) with medicine ball on chest

Walked dog-breath, too.

Monday

This work out was supposed to be a high-intensity fat-burning work out, but I kind of ran out of steam by the time I got around to it! The kids were off school and we had been playing out in the NEW deep snow for a l-o-n-g time… my legs were whooped! The work out was still really good, just not as high-intensity as I had originally planned.

I’ve misplaced the details of the work out, but I can tell you the basic exercises I did…

squats on the flat side of Bosu ball

2-arm rows on ball

chest flyes with dumbbells while lying on ball

dead lifts

alternating lunges

biceps curls and reverse grip triceps kickbacks on Bowflex

lateral shoulder raises while kneeling on Bosu ball

a couple 1 minute “intervals” of kneeling on exercise ball

wall squats and wide squats

hamstring/glute curls with exercise ball

Abs: ab vacuums, plank poses – front and side, bent and straight arm

Tuesday

(morning routine)

45 minutes of Tae Bo

Abs: pretty much the same as what I did on Sunday, just added stwo sets of straight leg raises (15 each) with medicine ball between feet

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Filed Under: Exercise Tagged With: abs, cardio, core strength, Exercise, fitness, interval training, resistance training, running, work out

Motion is Life ~ Cardio Work Outs

December 7, 2009 By Dr. Mom Online Leave a Comment

The last few days have been filled with an assortment of exercise… none of it my “usual”.

Friday

I got up and did my usual “Posture & Proprioception” exercises, and then decided to add about 10 miutes of high intensity calisthenics, and then a few yoga poses. Strange combination! Then I took dog breath out for a 30 minute walk.

Saturday

Same start to the day as yesterday – some P & P exercises, then a few minutes of calisthenics. I also threw in some abs work. I didn’t plan on doing other exercise on this day since I knew I had to be in the practice early, then to Pee Wee Sports Camp with my son, then back to the practice, then to lunch, then to the Christmas Parade to see daughter in it, then to the car dealership to turn in leased vehicle, then home to finish the Christmas decorations…!

Ha! Apparently, other plans were in store for me. It was floor hockey day at sports camp, and coach ended up needing me to play/help/chase balls with the kids. Holy cow! Fun AND a great work out!

Then, at the parade drop-off, in an attempt to find the float that my daugher was supposed to be on that we couldn’t find, she and I ended up running back and forth across a giant field several times while searching frantically! Once I got her where she was supposed to be, I ran full-out back to my car… almost 1/2 mile away! Parade people now think “that mom” is completely nuts!!

By the time I found my husband and son along the parade route, I was cookin’! Guess that’s why I usually end up wearing sneakers! You never know…

So much for a “no work out day”!

Sunday

Took dog breath for a 20 minute walk in the morning. Headed out for a run in the afternoon… BUT, by the time I coordinated my schedule with my husband’s in order to make this happen, I had lost a lot of my exercise mojo. By that time, the temperature had really dropped, the cold wind had picked up, and I was thinking more about my warm jammies than going out for a long run!

So, I started out as usual, but about 5 minutes into the run I “pulled over” down a side road and changed plans. I decided that I could mentally get behind the idea of doing sprints, since the road I do sprints on is protected by trees and is much less windy, AND a sprinting work out takes less time than one of my usual runs… so I could get home to a hot shower and fuzzy jammies sooner!

Yep, it was one of those days!

So, I did 10 wind sprints each 150 – 175 meters long (at approximately 80-85% speed), with rest periods in between each sprint ranging from 10 seconds (first few!) to 60 seconds (last few!). Then I did an easy run – with a little walking – for another 1.5 miles.

It was just one of those days – not the greatest run ever, but feels good to do it anyway.

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Motion is Life ~ Full Body Work Out and Stuff…

December 1, 2009 By Dr. Mom Online Leave a Comment

sword-fighting

Today was time for another full body work out. Unfortunately, I didn’t get to power my way through a super focused and super high-intensity work out because I was also on a “date” with my 4 year old son at the time!

He joined me for part of the work out, and then switched gears to a little role playing -first, attacking me with a sword (I had a measly little shield), then attempting to “poison” me with an imaginary concoction made with high fructose corn syrup!! Hilarious!

(He had the same enthusiasm as the attacker in the photo!)

I figured HE was more important today… so the work out wasn’t an award winning one! Plus, I was obviously injured AND poisoned… sheesh!

The work out:

25 squats with 2 x 35 lb. dumbbells on shoulders

14 “zig-zag” pull-ups (alternating coming up with chin to the right hand, then left, etc.)

15 chest presses with 2 x 25 lb. db’s, lying supine on exercise ball, feet on Bosu ball

25 Romanian dead lifts with 2 x 35 lb. db’s

12 overhead shoulder presses with 2 x 25 lb. db’s

30 one-leg squats (non-weight-bearing balancing leg up on couch) with 2 x 35 lb. db’s on shoulders

30 on the other side

16 reverse grip triceps kickbacks (ea. side) with 30 lb. cable on Bowflex

16 wide chest flyes with 60 lb. cables on Bowflex

15 biceps curls (ea. side) with 30 lb. cables on Bowflex

50 reverse crunches (abs)

20 standing rows with 80 lb. Bowflex cables

30 alternating lunges with 2 x 25 lb. db’s

90 seconds plank pose

Total time: sorry… distracted by the sneaky person trying to attack me throughout the work out! I believe it was in the 25-30 minute neighborhood.

Then, we hit the road for a power walk/run, followed by a crazy game of soccer and then some more rowdy “sword fighting” with garden stakes! The neighbors seriously wonder about me.

Good, active day.

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Motion is Life ~ Quick Work Out

November 12, 2009 By Dr. Mom Online Leave a Comment

images stevie

The other night, I got home later than expected after a very full day. Working out was not on my schedule for earlier in the day (I had gone out for a 40 minute “power walk” with dog breath instead), so I needed to squeeze one in before dinner.

The challenge was that my all-time favorite Stevie Yzerman was being inducted into the Hockey Hall of Fame that night, and there was no way I was going to miss that for a gazillion dollars!!

Time to strap on my turbo, high-intensity work out boots again!

I had 12 minutes of available work out time, so this is what I did:

15 squats on flat side of Bosu ball with 2 x 25 lb. dumbbells on shoulders

15 one-arm rows on each side with 25 lb. db’s

15 dead lifts on balance board with 2 x 35 lb. db’s

25 decline push-ups with feet on exercise ball

35 “scissor kicks” Pilates-ish abs move

(REPEAT)

I followed that up with some heart-pumping activity… just by seeing so many close-ups of Stevie Y. on my television screen! lol!! (It’s ok, my hubby was sitting right there… and he completely understands!!)

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Motion is Life ~ An Active Lifestyle is a Requirement for Health

October 27, 2009 By Dr. Mom Online 1 Comment

Yesterday was just a good, all around active day. I love those kinds of days.

Although I spent a fair amount of time working on the computer in the morning, I balanced it out with LOTS of movement throughout the afternoon.

Have I mentioned here before that MOTION is a requirement for health?! It’s not something we do primarily to lose weight, or drop a size or two, or lower our blood pressure or cholesterol… it’s something we do in order to get healthier.

The great news is that healthIER comes with a list of positive side effects. Things like: ideal body weight and body composition, ideal blood pressure, ideal cholesterol, not to mention optimally balanced moods and mental function, as well as drastic decreases in all risk factors for chronic illness. Nice side effects!

So, yesterday, our little familia took off for a long hike at the local park. We hiked for a couple hours. Hubby and I took turns pushing the stroller on the trails – lots of hills and LOTS of mud. Made for some really funny moments!

Then, the kids played at the playground for quite awhile after the hike. Then we all ran for awhile. Then we went home. Then we jumped on the trampoline. Then I did some abs exercises. Then I made dinner and scarfed it down lickity split!! I think I earned it!

Motion is life, for sure! I LOVE seeing my kids running wild and free in an open field or alongside me on a trail. Makes my heart happy!

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Motion is Life ~ The “Blech” Work Out!

October 25, 2009 By Dr. Mom Online Leave a Comment

It’s the “blech” work out because that’s how I felt about working out that day! This is Friday’s work out. I was having a lower energy day, physically… too much going on, etc.

I put off working out until really late in the day (not a good idea)… but I had a lot of demands to meet earlier in the day.

So be it.

Anyhow, as I was about to pour myself a little glass of red wine and sit down on the couch to play the role of “I’m too stressed and too tired”, I gave myself an attitude adjustment (I’m a Doctor of Chiropractic – I can safely do those sorts of things, you know!). I skipped the wine, skipped the pithy-ness, put on some work out clothes and headed upstairs.

Sorry mi familia… dinner must wait ’til mama moves her gluteal region!

This wasn’t an intense work out. This was a “it’s better than sitting on the couch work out”. Some days are like that. It’s good to embrace them all!

The work out:

150 alternating lunges onto Bosu ball while holding medicine ball – 25 with a twist, 25 with ball held straight overhead, 25 with a twist, 25 overhead… you get the idea

25 decline push-ups with feet up on exercise ball – * held the 26th in full contraction position for about 10-12 seconds

15 chin-ups with knees up – * held 16th for about 10 seconds

25 squats on round side of Bosu ball with medicine ball held straight overhead

25 wide stance squats, toes out, with 2 x 35 lb. dumbbells on shoulders – * held 26th in full squat for about 30 seconds

90 seconds straight-armed plank pose

1 minute (each side) one-arm side plank

2 minutes wall squat, medicine ball on lap

1 minute straight-arm plank pose, hands on medicine ball

Abs: on round side of Bosu, 100 crunch variations to the front, 50 to each side

Total time… good question. Not long!

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Motion is Life ~ Resistance Training Work Out… and Stuff

October 21, 2009 By Dr. Mom Online Leave a Comment

images

Yesterday was a great day for movement. I love days like that… feels so good to moooove!

The resistance training work out was a high-intensity, quick-paced one with very short rest periods between sets.

30 alternating lunges with 2 x 25 lb. dumbbells

30 Romanian dead lifts with 2 x 35 lb. db’s

20 chest presses with 2 x 25 lb. db’s while lying supine on exercise ball, feet balanced on Bosu ball

15 one-arm rows (each side) with 35 lb. db’s

20 squats with 35 lb. db’s on shoulders, feet staggered

15 biceps curls with elbows tucked and hands out, 15 lb. db’s

20 staggered squats in opposite stance

20 overhead triceps French press (each side) with 15 lb. db’s

15 lateral shoulder raises with 2 x 15 lb. db’s

— then kinda’ sorta’ repeated a lot of what I just did —

30 alternating lunges with 2 x 25 lb. db’s

20 Romanian dead lifts with 2 x 35 lb. db’s

20 chest presses 2 x 25 lb. db’s

15 (ea.) one-arm rows with 35 lb. db’s

30 squats (straight) with 2 x 35 lb. db’s on shoulders

Total time: 18 minutes

Later in the day, I went for a 50 minute walk/jog/run cardio combination! I pushed my son in the stroller for the first 15 minutes of walking, then ran with him in the stroller for about 10, then he joined me and we jogged and raced for most of the remaining 25 minutes or so… when we weren’t examining dead mice and having a leaf fight, that is!

He kept cracking me up… he’d turn to me as we were running along and say things like, “Mommy, isn’t it so much fun being healthy?!” Glad the programming is showing signs of working!

I did about 10 minutes of abs work last night – plank poses.

15 biceps curls (elbows tucked) 2 x 15 lb. db’s

20 (ea. side) triceps press with 15 lb. db’s

Motion is Life ~ Resistance Training Work Out

October 7, 2009 By Dr. Mom Online Leave a Comment

Yesterday’s work out… another quickie:

60 walking lunges with 2 x 25 lb. db’s

20 dead lifts on balance board with 2 x 35 lb. db’s

12 overhead presses with 2 x 25 lb. db’s

15 push-ups on medicine ball

30 wide squats with 2 x 35 lb. db’s on shoulders

15 chin-ups with knees tucked

24 alternating biceps curls with 2 x 25 lb. db’s

20 overhead triceps presses with 60 lb. Bowflex cables

20 chest flyes with 60 lb. Bowflex cables

15 reverse grip triceps kickbacks with 30 lb. Bowflex cables each side

30 bench step-ups with 2 x 25 lb. db’s

30 pike position leg raises on bench

20 decline push-ups, feet on bench

100 Pilates scissors, in pike on bench

Total time: 15 minutes

Motion is Life ~ Fat-Burning, Calorie-Burning Resistance Training Work Out

September 27, 2009 By Dr. Mom Online Leave a Comment

Motion is Life!

I had a good work out today. Imagine this – I (re)discovered that I get a much more intense and focused work out when I’m not trying to simultaneously teach a math lesson or help with Spanish translation!! Go figure!

Today, I made sure that my off spring were happily preoccupied with other activities (a.k.a. the neighbor kids!).

The work out:

100 alternating ‘overhead’ lunges onto Bosu ball – holding medicine ball straight overhead for 50 lunges, and holding 2 x 15 lb. db’s straight overhead for the other 50 reps

30 Romanian dead lifts with 2x 25 lb. db’s

15 wide-elbow bent over two-arm rows with 2 x 25 lb. db’s

15 incline chest presses (on incline bench) with 2 x 25 lb. db’s

15 incline biceps curls with 2 x 15 lb. db’s

15 (ea. side) triceps extensions with 15 lb. db’s, lying over exercise ball

12 incline biceps curls again

25 quick-paced squats with 2 x 35 lb. db’s

(repeat squats)

12 lateral shoulder raises with 2 x 15 lb. db’s

20 Romanian dead lifts with 2 x 35 lb. db’s

25 decline push-ups with feet on exercise ball

… followed immediately by 25 jacknife knee tucks (abs)

15 chin-ups

25 bench step-ups (on each leg) with 2 x 25 lb. db’s

triceps kickback extensions with 30 lb’s Bowflex cables – 10 reverse grip, 10 regular grip (each side)

35 leg raises, in pike position on bench

24 alternating biceps curls with 2 x 25 lb. db’s

60 seconds plank position

Total time: approx. 30 minutes (excess time taken up by not being able to find the “right” song on the radio a couple times… yes, I know there’s such a thing as an iPod!!)

Total sweat: a lot!! Makes me feel like I worked nice and hard.

Motion is Life ~ Fat-Burning Resistance Training Work Outs

September 13, 2009 By Dr. Mom Online Leave a Comment

Yesterday’s work out was another high-intensity, calorie-burning, fat-burning resistance training routine. Each set is somewhere between 20 – 30 seconds, with very shorts rests between sets – about 10 seconds, or at least that’s what I’m aiming for!

I think I’ll do these types of work outs for at least another week or two before I see about changing it up again.

Yesterday’s work out:

20 alternating lunges with 2 x 25 lb. db’s

20 alternating biceps curls with 2 x 25 lb. db’s

25 one-leg squats with one leg up on couch 2 x 35 lb. db’s on shoulders

25 Romanian dead lifts with 2 x 35 lb. db’s

25 one-leg squats on other side

25 two-arm rows with 2 x 25 lb. db’s, while standing on Bosu ball

20 chest presses with 2 x 25 lb. db’s, lying supine on exercise ball

20 squats on round side of Bosu ball with 2 x 25 lb. db’s on shoulders

25 triceps dips with feet on exercise ball

20 decline push-ups with feet on exercise ball

(This was 10 minutes in to the work out. Quick.)

50 alternating lunges onto round side of Bosu ball while twisting with medicine ball (approx. 1 minute of lunges)

20 (each side) reverse grip triceps kickbacks with 30 lbs. on Bowflex

25 two-arm biceps curls with 60 lbs. on Bowflex

40 high-back chair swivel kick overs

30 squat jumps with medicine ball

Total time: 17 minutes

Motion is Life ~ Fat-Burning Resistance Training Work Out

September 13, 2009 By Dr. Mom Online Leave a Comment

In search of Science!

I’m loving these high-intensity work outs… sort of!

I love that they’re SO quick and there’s no wasted time whatsoever. That being said, it’s a big challenge to keep the rest periods so short (ha! If you can call 10 seconds a “rest” period!). Each set is usually somewhere between 20 and 30 seconds.

These work outs are hopefully as close as I’ll ever come to having a real cardiac arrest… holy cow!!

Here’s one from a few days ago – again, super fast, with continued focus on good technique and full range of motion. I had to get outta’ Dodge to get to a field trip with the kids on time. Added motivation!

It’s truly amazing what you can accomplish in so little time. Focus, intensity and intention.

The work out:

16 alternating lunges with 2 x 25 lb. dumbbells

15 shoulder presses with 2 x 25 lb. db’s

20 Romanian dead lifts with 2 x 35 lb. db’s

20 alternating biceps curls with 2 x 25 lb. db’s

22 wide stance squats with 2 x 35 lb. db’s

22 triceps French press extensions (ea. side) with 15 lb. db

15 lateral shoulder raises with 2 x 15 lb. db’s

25 squat jumps with medicine ball

35 seconds of alternating lunges onto the Bosu ball while ‘twisting’ with the medicine ball in hand (26 lunges)

15 chin-ups

15 squats on round side of Bosu ball with 2 x 25 lb. db’s on shoulders

25 decline push-ups with feet on exercise ball

(Took a quick break to review daughter’s daily journal and spelling!! Gotta’ do whatcha’ gotta’ do!)

25 bench jump-ups

Abs: 25 recumbent straight leg raises into pike position, on bench

Total time: 14 minutes

(pant, pant, pant, pant…)

It was a really nice, active day – the kids’ field trip involved about 90 minutes of bike riding around Belle Isle after the presentation at the Nature Zoo. Fun day!

Motion is Life ~ Serious Fat-Burning Resistance Training Work Out

September 4, 2009 By Dr. Mom Online Leave a Comment

Yesterday, I did an AWESOME work out… totally intense, quick and focused. And I’m feeling it in the “right” places quite a bit today! Always good feedback!

A good friend had reminded me of a particular type of work out that is centered around 20 seconds of super high intensity exercise, followed by 10 seconds of rest, repeated for a total of four minutes. So, essentially it’s 8 sets of exercise plus rest. The official name of the exercise is the Tabata work out. You can check it out online… lots of information out there about it. There are many other work outs based on a similar approach.

A four minute work out doesn’t sound like much, but it is when you do it this way. If it’s high intensity with ultra short rest periods, and centered around full body movements as the core exercises… whew!

(It’s recommended that the work out begins and ends with 5 minutes of running, cycling, jump rope, etc., making it 14 minutes total.)

I didn’t stick to the 20 seconds so much… some of the exercises took longer. Nor did I stick to doing only 8 exercises. But, I did stick to the very short rest periods and the very high intensity.

Yowza. Awesome!

Here’s what it looked like:

30 alternating lunges with 2 x 25 lb. db’s

20 chin-ups

25 squats with 2 x 35 lb. db’s

25 decline push-ups with feet up on the ball

20 dead lifts with 2 x 35 lb. db’s

8 biceps curls/shoulder press combination move with 2 x 25 lb. db’s (too heavy for my shoulder boo boo right now)

(At the end of this set, I was 5 minutes in to the work out. It was FAST, but I focused on maintaining good technique, good form and full range-of-motion.)

25 squats on the round side of Bosu ball with medicine ball held out in front

25 dips with feet up on exercise ball

25 squat jumps holding the medicine ball

Abs: 35 leg raises while sitting on edge of bench in recumbent/pike position

30 bench jump-ups

30 bench jump-overs

Total time: 15 minutes

Awesome! I’d highly recommend giving this type of serious fat-burning, calorie-burning work out a try some time… especially on those days when you think you “don’t have time for a work out!”

This one kicked my gluteus maximus!

Motion is Life ~ Fat-Burning Resistance Work Out

September 2, 2009 By Dr. Mom Online Leave a Comment

Yesterday was resistance training day.

I procrastinated for quite awhile over this one because it was finally a gorgeous sunny day at the same time I was home to enjoy it! BUT, I felt fantastic once I finally convinced myself to get inside and get it done!

The work out:

25 squats on flat side of Bosu ball with 2 x 25 lb. db’s on shoulders

15 one-arm rows (ea. side) with 35 lb. db.

15 chest presses with 2 x 25 lb. db’s, lying on exercise ball, feet on Bosu ball

16 triceps presses (ea. side) with 15 lb. db, while lying over exercise ball

25 squats on round side of Bosu ball with 2 x 25 lb. db’s (20 w/ db’s on shoulders, 5 with db’s down at sides)

15 biceps curls (ea. side) with 25 lb. db’s

25 Romanian dead lifts with 2 x 35 lb. db’s

20 two-arm rows with 2 x 25 lb. db’s (10 ‘real’ rows, 10 more like reverse flyes)

90 seconds front plank on medicine ball

25 wide squats with 2 x 35 lb. db’s on shoulders, held rep #25 for 30 seconds peak contraction

Abs: 30 pelvic/leg lifts with medicine ball between knees, 30 leg raises with weighted ball between feet

40 alternating bench step-ups with 2 x 25 lb. db’s held at sides

15 reverse grip triceps kick backs (ea. side) using 30 lb. cables on Bowflex

16 biceps curls (ea. side) using 30 lb. cables on Bowflex

15 shoulder presses using 60 lbs. total on Bowflex

20 wide chest flyes using 60 lb. cables on Bowflex

Total time: 33 minutes

It felt like a great work out… especially when I was done! I topped it off with 1/2 hour of jumping and playing on the trampoline with my munchkins! Good, active afternoon.

Motion is Life ~ Daily Work Out Logs (Resistance Training)

August 31, 2009 By Dr. Mom Online Leave a Comment

I have a couple of work outs to update from the last few days.

Thursday:

25 lunges with front foot on round side of Bosu ball, rear foot up on couch, holding 2 x 25 lb. db’s

Abs on Bosu ball: 50 front crunches (with varying feet/leg positions) and 25 obliques crunches each side

25 2-arm seated rows using 100lbs. on Bowflex

16 squats on round side of Bosu with 2 x 25 lb. db’s on shoulders

15 external rotation presses (ea. side) with 25 lbs. on Bowflex

20 squats on flat side of Bosu ball with 2 x 25 lb. db’s held down at my sides

20 external rotation presses (ea. side) on Bowflex with 25 lbs.

25 Romanian dead lifts off edge of bench with 2 x 35 lbs.

15 lateral shoulder raises with 2 x 15 lb. db’s

30 triceps dips with feet on exercise ball

60 seconds plank pose balancing on medicine ball

Total time: I have NO idea! I was in that room FOREVER! The work out had no flow at all… I stopped to help my daughter with a Spanish lesson for awhile, then to read a little book to my son at another point… then, I even went downstairs and fixed them a snack! Weird work out!

Sunday:

Quick and to-the-point work out!

30 squats on flat side of Bosu holding medicine ball straight out in front

15 chin-ups

25 Romanian dead lifts with 2 x 35 lb. db’s

25 decline push-ups with feet up on exercise ball

30 squats on flat side of Bosu ball while holding medicine ball straight overhead

10 pull-ups

120 alternating lunges with a twist onto round side of Bosu ball while holding medicine ball

Total time: 15 minutes!! MUCH better length of a work out for me! : )

Motion is Life ~ Daily Work Out Log

August 27, 2009 By Dr. Mom Online Leave a Comment

Fun uses for the Bosu ball!

It has been a few days since I’ve posted these, so here’s the quick update of what type of regular movement I’m doing:

Yesterday: Did lots of stretching, some yoga poses and jumped on the trampoline.

Tuesday: Took the kids & the one with dog-breath for a walk in the morning, then did a nice, quick, focused, intense full body work out in about 24-25 minutes. It looked like this:

120 alternating lunges with a twist onto the BOSU ball, holding medicine ball (makes me walk funny a day and two later!)

25 squats on the round side of BOSU ball with medicine ball held out in front

10 chin-ups (FULL extension of arms this time, for those of you who watched the “David Cook/chin-ups” video post here on DrMomOnline.com or Facebook!)

16 two-arm rows with 2 x 25 lb. db’s while standing on round side of BOSU

25 wide-legged squats with 2 x 35 lb. db’s

16 reverse-grip triceps kickback extension with 30 lbs. on Bowflex cables

20 biceps curls (ea. side) with 30 lbs. Bowflex cables

20 wide chest flyes with 60 lbs. combined Bowflex cables

20 overhead triceps press with 60 lbs. combined Bowflex cables

25 Romanian dead lifts with 2 x 35 lb. db’s

Abs:

25 “front throw” crunches.
On the exercise ball, holding medicine ball – lying back over the ball with arms extended up and back overhead, fairly quickly/powerfully come up into a fully upright seated position bringing the medicine ball up and overhead to the front, like a powerful overhead throw. Contract (lower) abs to accomplish this quick movement. This is the “front throw crunch”.

20 “front throw crunches with a twist”
The difference is instead of facing straight ahead upon sitting upright, twist to the side once you come up. Alternate sides.

I enjoyed the pace of this work out. A nice change from the work outs with all the isometric/peak contraction exercises.

Monday: I jumped on the trampoline with the kids for about 1/2 hour and did just a few abs exercises – some Pilates-ish leg raises and abs vacuums.

Sunday: 5 mile run

Today is a full body work out day, but I’d also like to squeeze in some cardio if possible… maybe some sprints. We’ll see. Lots on the to-do list already!

Motion is Life ~ Daily Work Out Log (Fat-Burning Resistance Training)

August 24, 2009 By Dr. Mom Online Leave a Comment

Funny fitness fans!

(Click above link to watch video)

My kids have grown up understanding that regular exercise is part of being healthy. I love it now that they’re both big enough to join me in my routine. Well… sort of!

Their work outs usually end up looking more like the one in the video!! Good for a laugh, anyhow!

My work out the other day (after the shenanigans) ended up like this:

25 squats on the flat side of the BOSU ball with 2 x 25 lb. db’s on shoulders (see previous post for video demonstration)

15 one-arm rows each side with 35 lb. db

16 push-ups on medicine ball (tougher for me than other push-up variations)

30 alternating lunges with 2 x 25 lb. db’s

12 chin-ups (see the David Cook post!)

25 decline push-ups with feet up on exercise ball

20 lunges (each leg) with front foot on BOSU ball and rear foot up on couch holding 2 x 25 lb. db’s

Abs: overhead ‘throw’ type crunch bringing medicine ball up and over, while on exercise ball. (I’ll post a video clip). 30 front crunches. 20 with a twist.

25 one-leg squats (each leg) on bench

90 seconds front plank position on medicine ball
45 seconds each side on medicine ball (I still stink at this one!)

30 alternating biceps curls with 2 x 25 lb. db’s

20 two-arm overhead triceps press with 35 lb. db

Felt like a good, challenging work out at the time. I also pulled the kids in the “Chariot” behind my bike to the playground afterward (see future post)… holy cow… for little people, they weigh a TON!!

Two days later, I still feel it in all the “right” places!! ; )

Exercise Tip ~ Squats on the BOSU Ball

August 24, 2009 By Dr. Mom Online Leave a Comment

Squats on the BOSU ball

Here’s a little video clip of the exercise you see me refer to so often: squats on the flat side of the BOSU ball. My little model is holding some light weight balls up on her shoulders.

You can do the same with any light object (soup cans, etc.), or you can hold them down by your sides. I like to put whatever weight I’m using up on my shoulders (and occasionally overhead, if they’re a bit lighter) because it forces me to really contract my core muscles for good balance.

When doing squats on the BOSU ball, you can use the flat side (as shown) or the round side. It’s just a different feel and uses different combinations of muscles. You can use dumbbells, a resistance band, a barbell, a weighted bar, a medicine ball… or just your good ‘ol body weight!

If you don’t have a BOSU ball, get one. (Just kidding!) Personally, I think they’re terrific… but you can also use other tools for a similar effect. Balance boards and discs are very good, as well.

Give it a try!

The Sigh of Relief Heard ‘Round the World (by Women, anyway!)

August 21, 2009 By Dr. Mom Online Leave a Comment

The picture women everywhere are talking about!

This is a photo in the September issue of Glamour magazine. Whatcha’ think?

Should we all feel “relieved” that this beautiful young woman isn’t “perfect” in the way our society thinks a woman should look? (I understand this point of view!)

Or, should we be a little uncomfortable with the ‘fact’ that size 12 is considered normal? (I understand this point of view, too… from an optimal health perspective.)

The article by Glamour talks about how many women have written with their MASS approval!

It also talks about how the 20-year old model, Lizzie Miller, is an active soft ball player and belly dancer. Sounds healthy to me, at least from an exercise perspective.

Either way, she’s completely gorgeous!

Here’s the link to the article:

http://www.glamour.com/health-fitness/blogs/vitamin-g/2009/08/on-the-cl-the-picture-you-cant.html

What are your thoughts?

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Filed Under: General Health and Well Being, News to Know Tagged With: 6 pack abs, abs, fitness, flat abs, lose weight, model, tone

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