Mini-Workout---Used by Audrina Patridge, Reality Star.

Today is the start of another stressful week.  I have stress at work and my sister and I have had a recent falling out, hopefully things will work out but right now I just can't deal with any more negativity!  One thing that helped me overcome my stress was a quick workout.  Just four moves from Jarett DelBene, who's client's include Lauren Conrad and Audrina Patridge.

It is quick and intense.  Jarett suggests doing it two or three times a week. First shadow box or jump rope for 3 minutes.  Then do 20 reps of each of the following moves:

1. "Cat Raise"  Get in plank position with elbows and forearms on mat. Then pull in adominals and lift your hips up into a cat like position and then hold for 2 counts and return to plank position and repeat. Great for a stronger core.  Also, works shoulders and chest.

2."Cross-Legged Lift"  Lie faceup with legs extended over hips. Bend right knee, crossing right foot over left thigh.  Keeping left leg straight.  Slowly take legs down to 45 degrees or even lower if you can. Repeat and switch legs. Great for abs.

3. "Compound Crunch" lie faceup with hands behind head" Bring head and knees into a curl, elbows touching knees.  Slowly extend legs and upper body back down and repeat. Great for abdominals.

4. "Offset Bridge" lie faceup with right knee bent, right foot on the ground and then bring left leg up in the air.  Lift your hips up into bridge position with left leg up and pulse.  Repeat and then switch legs. Great for abs, legs and butt.

This mini-workout helps relieve stress and helps you to achieve that toned body you always wanted!

Steph

Source: Shape Magazine

Family Fun! That's Healthy!

With our busy lives it's not always easy to find time to exercise.  It is important for the whole family to exercise and it can be fun!  In most families, spending time together means watching movies, T.V., having dinner together, playing board games etc..but not enough time exercising.  Here are some ways to incorporate exercise into family fun:

               --Take a karate class together
               --Take yoga class together
               --Play Wii fit together
               --Play tennis together
               --Go for family hike
               --Play catch
               --Play kickball
               -- Ski together
                --Take a swim class together
                --Go for a family bike ride
                --Skate together

These are just a few of the many fun activites that you can do together as a family. It is important to make exercise fun!  Although I have my family spend time cleaning the house as one of our family exercises.  It is sometimes fun!  We compete on who can do the best job in the quickest amount of time.

We all should be exercising at least 30 minutes a day, suprisingly many of us don't exercise that much and that's the bare minimum. Start by doing at least 2 family activities together a week.  This way you know your family is getting some activity in, and it is a great time for you to bond together as a family.  My husband never does any form of cardio exercise and it is a great health benefit for him.  I feel better knowing my whole family is getting healthy!

Steph

Push-Ups Made Easy

My daughter recieved her report card today, she did really well!  Straight A's!  Her teacher wrote that she was an excellent student and surpasses requirements!  I am so proud of her!  I had to take her out to dinner tonight to celebrate.  Her Martial Arts teacher was so proud of her he gave her a shirt!  She is academically strong but trying to get her to do a normal push-up with proper form is impossible.  That is why we are starting her off slow, getting her strength in her chest, arms and core gradually. 

The best way to start is to do a "girl push-up" where you start in a push-up position, hands under shoulders and keeping abs and core tight and instead of keeping legs straight, bend the knees and do a push-up from knees up instead of feet.  Making sure butt is not up in the air! Make sure to keep your body straight.

Another one that I found in SELF magazine was called a "superwomen slide.  It works the chest, shoulders, back and abs.  Start in a push-up position, hands directly under shoulders.  On bare floor, use washcloths as gliders, keeping arms straight, slowly slide them out in front of you in a V shape to lower chest toward floor.  Hover above floor if possible, then rest on floor. Bend arms to slide hands under shoulders and push up to start."

Do eight reps at least three times a week for 8 weeks. You will be able to do a regular push-up by the end of the 8th week!

Feel free to email stephandjanblog@gmail.com if you have any questions or would like more good tips on fitness.

Steph

New Moon - New Intentions - Small Goals will Lead to Bigger Goals

Sleep-o-meter: managed to get 8 hours of sleep last night. Finally!

Friday night was the new moon and every new moon I use as my day to keep myself in check with my goals. I review my previous month goals and create new goals. Some goals are the same month to month. New goals, generally smaller goals, I create based on what's going on, what I want to accomplish.

One of my new goals is getting my daughter's birthday party set up. I still have not planned it or sent the invitations. I'm going to try and keep it small with just a few good friends which will make it much easier and then in May or June throw a beach party with all her friends.

It's not too late to create some goals for the month. Jot down some things that you want to do or have to do this month. It's better to start small because then you'll have better success. Try to be specific. Instead of saying I'm going to work out 3 days a week. Try I will take a five minute walk three days a week. It's more specific and not that hard to achieve. Try I will do five crunches every morning. Five is easy and when you form the habit of five crunches every morning, you'll probably do a few extra by the end of the month and next month you can bump it up to 10. This is manageable and will ensure success so you'll keep your goals. And accomplishing small goals is rewarding and will lead to bigger goals. Taxes are coming up so don't forget to add getting your tax papers and receipts together and call your accountant.

Good luck.
Jan

Great abs

I am looking foward to my energetic spin class tomorrow morning!  I just downloaded the new Pink song, number one on the charts.  Great song to spin to.  It will be a great start to my full day, my 3 year old will be home from pre-school and I was going to take her to Earth Place, never been there, hope we like it.  Then later in the afternoon I am subbing for an exercise class for an over 50 group.  They hate doing ab exercises on the mat so I found one they can do standing up!  It is an exercise that Marisa Miller, a Victoria Secret model does for her abs!  It couldn't hurt to try it. I don't know if  our abs will come close to looking like hers, but it will definately help!  Here is how to get her great abs:

                 Grab 2 medium size weights 2 to 5lbs. each
                 Standing with legs hip distance apart, slightly bent knees
                 twist torso to right, center, then left and repeat
                 Do 8 reps 3X's
                 Repeat this exercise at least 3X's a week.

Start to see great abs in approximately 8 weeks! Good Luck!

Steph