Now that the turkey, mashed potatoes with extra gravy, and every assortment of Grandma's pies is behind you there is one thing that remains...extra body weight. Last week I wrote about the ever classic January theme of new year's resolutions (NYR). It must have been somewhat compelling because Kelly in my office is now a week into her new exercise routine and my husband Sean made his very first NYR in the 23 years I have known him. Excellent job Kelly, remember my typical follow through is less than 4 days.
Well back to more weighty items, extra pounds. Many NYR's involve some sort of personal exercise goals. Women struggle in 3 areas of what I term body shape control: Thighs, Belly and Upper Arms.
Here are some routines to help get you started:
SKINNY JEAN WORKOUT
Stand with you arms at your sides and squat until your thighs are parallel to the ground. Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground. Push up onto your left leg and immediately curl your right heel toward your glutes. Return to start, that's one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.
Grab a 5 to 10 pound weight (medicine ball or dumbell). Lying face up on a stability ball with your upper back and head pressed against the ball and your feet together on the floor, hold the weight against your chest. Brace your abs and crunch up until your shoulders are off the ball. Then extend your arms with the wight towards the ceiling. Lower it and return to the starting position. Do 12 to 15 reps.
Hold a dumbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the wights diagonally in front of you so that your arms form a 'V' shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.
Thank you Women's Health Magazine for the 15 Minute Workouts. (click). Check it out if you are looking for details on exercises for women only.
WARNINGS & CALORIES:
1. No side-bend crunches, your waistline will match that of your little brother's. Thanks Jerry Johnson (Personal Trainer, Los Gatos Fitness, click link) for this one. You may want to consider a personal trainer to ensure you do not injure yourself.
2. Use NO resistance training for thigh workouts, you know that word "thunder", as in thighs.
3. One hour on a level treadmill at a very fast walking pace (4mph) will burn 456 calories. One Starbucks Grande Peppermint White Chocolate Mocha is 440 calories, not even Venti-size. ONE WHOLE HOUR and you have not even had lunch yet.
To begin to lose a bit of weight you need to burn more than you eat, watch your food intake.
PREVIOUS ARTICLE UPDATE
To my fellow women I promised you on my LIFE-Style ME article published July 31, 2011 (click) that I would be on the hunt for how to shop for the perfect fitting bra. I found this to be a comprehensive website on the subject. Linda Becker, "The Bra Lady" (click) is a professional bra-fitter located in Brooklyn, New York. Not only can you read all about what you need to know before shopping, but also log-in and and chat online with an expert with your questions. When you find the perfect bra, BUY 9 of them, white, black, brown, nude to suit your skin tone.
ARTICLE UPDATE: Exercise Motivator-Get paid for going to the gym, charged when you don't: http://www.kob.com/article/stories/s2439253.shtml
Share your comments with your most successful exercise routine(s)