Do you want a better looking behind? Start working on your rear view now and you’ll have great buns for spring and summer.
Lie on your back with your knees bent and your feet flat on the floor, arms at your sides.
Lift your booty 3 to 6 inches off the floor by tilting your pelvis up, squeezing your glutes (buttocks), and tightening your abdominals (stomach). Do the movement slowly and with control, focusing on the muscles.
Hold that position for a few seconds, and then slowly lower down one vertebrae at a time.
Go for 2 sets of 12 repetitions each.
Got the basic move mastered? Increase the challenge by balancing one ankle on top of the other knee or by extending one leg out straight during the lift (alternate sets from one side to the other).
We’ve all had those days when other people want to control us. We come home from work or school, or we walk out of a meeting or away from a partner, feeling less than ourselves.
When we’re feeling pulled in too many directions, or dragged against our will, there are things we can do… besides shout “you’re not the boss of me!” (You know you’ve wanted to do that…)
We can stick to the routine that makes us feel the healthiest – that makes us feel empowered.
Eat foods that make your body stronger – vegetables, whole grains, legumes, fruits, and lean proteins.
Exercise every day – get your heart muscle in shape and get fresh air into your lungs.
Go to bed at a reasonable hour and get enough sleep.
Skip the chemicals, caffeine, and alcohol. Stay hydrated with water..
Your mind and your body will be able to deal with life’s difficult situations when you take care of yourself. It’s the best way to take control of your life.
Now get up and get moving – this song is all about empowerment.
If you’re new to climbing, call your local rock climbing gym or club and ask about lessons. Make sure you can also rent the necessary equipment. Grab a friend or two – remember how people used to do things together (besides eat)? Have a climbing wall party and invite a bunch of people to try it with you. Even if you don’t fall in love with it, you’ll be introducing the idea of “activity as fun” and one or more of your friends may fall in love with it.
Climbing is a great workout for your legs and your upper body. Plus, you’ll end up – on top of the world!
Several years ago, one of our coaches set a really extraordinary goal for herself. She wanted to become a bodybuilder. That’s a goal that takes a lot of dedication – time, effort, money, and serious commitment. In her case, it also involved child care (yes, she had very young children, and moms know what that means about how your body feels).
Her first step was to make a public declaration. She said, “I AM AN ATHLETE.”
It made all the difference in the world to her. It was not just a fitness goal, it was the definition of Shelagh as a person. Just four words changed her life.
It made all of us at Marilu.com look at her differently, too. As one of her support networks, her words gave us an image of her. We supported her image and her goal based on those four words.
Use your words wisely. You are who you think you are.
What words do you use to describe yourself?
Are you the person you describe yourself to be?
Is it time to find some new words that fit your goals?
It takes a lot of practice to become an Olympic athlete, and maybe some inborn talent. But you can always work to improve your personal best in whatever activity you choose for fitness.
Do you play basketball? See how many freethrows can you shoot in a minute – then challenge yourself to increase that number.
Do you like to run? Can you add another block or 1/10th of a mile in the same time?
Do you swim? Challenge yourself in your favorite stroke, and your least favorite stroke.
Hula hoop? Add five minutes.
Lift weights? Try adding 10% to the weight, or adding another set.
Keep a record of your fitness accomplishments – just a note on your calendar will remind you that you are an athlete!
In honor of Valentine’s Day, we have a very important exercise and calorie chart. The first two entries are for reference. Although they’re good activities for Valentine’s Day, too – just not as thematic.
Activity * Calories Burned/Hour
Aerobic class * 422
Running * 363
Dancing * 320
Dirty dancing * 640
Sex * 258
Great sex * 516
Proposing * 302
Seeing an old boy/girlfriend while looking good * 192
Seeing an old boy/girlfriend while looking bad * 292
Waiting for a first date * 182
Waiting for a blind date * 232
Stolen kisses in a broom closet * 202
Stolen kisses in a broom closet while your date is knocking on the door * 404
Fighting with your soon-to-be ex * 346
Makeup sex * 516
During this year’s Super Bowl extravaganza (it’s not just a football game anymore), plan to be a bit more active. Spend the pregame time playing touch football outside.
Divide into two evenly matched teams. Have one person “hike” the ball to someone who can throw it to another team member. The defending team tries to catch the ball, or tags the receiver to end the play. It’s not very complicated, but it moves fast – and that’s the point! Break a sweat with some touch football before the game.
Snow and rain are not an excuse – wear appropriate clothing and enjoy the fresh air. (Seriously, there’s nothing like touch football in a couple of feet of snow – exercise plus fun!)
Having guests for the game? Invite them to dress for touch football. Don’t think you like football? Pretend you’re a Kennedy, and play with heart.
It doesn’t take hundreds of crunches to get rock-hard abs. By standing up straight (and sitting up straight) and pulling your abs in tight, you’ll give them a workout all day long. And we all know that 16 hours of holding your abs in is a lot more of a workout than 5 minutes of crunches.
The best solution is to do the crunches AND pull your abs in all day. Try it like this: When you sit and stand, imagine there’s a string attached to the top of your head pulling your whole body up. See how your hips automatically tuck under and your tummy sucks in? For comparison, slump down and see how your stomach pooches out. Lovely, eh? You know what to do – sit up straight! Use those abs!
It will take a while to train your body how to sit and stand correctly. But keep it up and soon it will become second nature. You’ll look younger, thinner, and have great abs!
If you’ve been gaining weight each year and blaming it all on getting older, well, sorry, but that’s not a very good excuse.
Yes, it’s true that as we age, changes in our hormones make gaining weight easier. In women, they can contribute to decreased muscle mass and energy, and increased belly fat and insulin resistance. But, ummm, those things are all within your control, just like they’ve always been.
The more we eat clean, live clean, and work out, the better our hormone balance will be, and the healthier our metabolisms will remain. Yep. That weight gain is still related to our lifestyle choices.
Keep exercising. Whether you like doing it is not the question here. You need to do it for your health. You know, so you can continue to enjoy your career, travel, kids and grandkids, hobbies, friends… life. Your body needs exercise like it needs air and water.
Eat whole foods, preferably foods that are not loaded with pesticides, herbicides, and chemicals. Whole foods (”the way they grow” as opposed to processed or packaged) help fight disease and balance hormone levels.
Stay vigilant about your health for as long as you live, and you’ll live longer to enjoy it!
There’s a certain elegance to the foxtrot and the waltz, and there’s nothing sexier than a good tango!
Besides the social benefits, ballroom dancing is a great workout. Just look at the contestants on Dancing With The Stars – they all get more fit and more lean through the season. You may want to take lessons first. It’s a fun way to reconnect with your partner (just think – dinner and dance lessons every week!), as well as get some exercise.
Besides, when you go out, you get to dress up! And when you get home, you get the extra payoff from that tango!
