Tag Archives: Physical exercise

Killer Abs – Day 4

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Got an exercise ball? Start bouncing while toning your abs at the same time! This workout plan is straight from Fitness Magazine and thus I do not take any credit for this routine. Check out their website! It has great information about fitness, weight loss, beauty, etc! 

KILLER ABS WORKOUT

Day 4

 

Go Hard Core – Fitness Magazine

 

Ball Crunch

Ball Crunch

Lie faceup on a stability ball, knees bent 90 degrees, feet on floor. Put hands behind head with elbows out to sides and crunchup, then lower.


 
Hip Raise

Hip Raise

Lie faceup on floor with heels on ball, legs extended, arms by sides. Lift hips, forming a diagonal line from heels to shoulders. Hold for 1 count; lower.

 
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Back Extension

Lie facedown on ball, knees bent and feet on wall behind you, toes on floor. Bend elbows by sides, bringing fists in front of shoulders. Lift upper body; lower.

 
Arm/Leg Reach

Arm/Leg Reach

Start on all fours. Slowly extend left arm and right leg at the same time until both are parallel to floor; hold for 1 second. Return to start. Switch sides and repeat to complete 1 rep.

 
Russian Twist

Russian Twist

Lie faceup on ball, knees bent, feet on floor. Extend arms toward ceiling and clasp hands. Keeping hips still, rotate upper body to right, then left, to complete 1 rep.

Originally published in FITNESS magazine, July/August 2009.

 

Love,

Michelle! 


 
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Killer Abs – Day 3

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KILLER ABS WORKOUT

Day 3

Killer Cardio – 5 Min On Spot

20 sec – High Knees

20 sec -Jumping Jacks

20 sec – Jogging On Spot

30 sec – Burpees

30 sec – Jogging on Spot

30 sec – Push Ups

30 sec – Fast Paced Shuffle

30 sec  - Sit Ups

30 sec – Lounges

1 min – Jogging On Spot / Catch Breath

*No breaks in between. Best if you set up a timer*

.

Killer Abs – On Yoga/ Exercise Mat

30 reps – Alternating Crunches

30 reps – Alternating Legs

30 reps – Regular Sit Ups

1 min – Plank

Repeat this routine 3 times!

Stay fit and beautiful from the inside out!

Love,

Michelle!

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Don’t Be Hangry

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HANGRY = HUNGRY + ANGRY

Dieting. We’ve all either seen our friends do it or have done it ourselves. Like a disease, it plagues our minds with this unending need to be skinny and look desirable by the standards of media. The words, ‘I’m on a diet’ or ‘I want to be skinny’, replays like a broken record in our minds, and most girls have a hard time trying to pull themselves out of the ‘skinny cycle’. Some try losing weight by keeping a strict no-carb or fat-free diet. Others take it to the extreme by eating as little as possible, sticking to only low-calorie foods, and cutting their calorie-intake by half. While these extreme tactics to losing weight may show immediate, short-term results towards that ideal number on the scale, your energy level can hit an all-time low and your mood can be in line for one hell of a roller coaster ride.

So why is it that low-calorie and fat-free diets never work the way we want it to, and dieting/ restricting in general, affects not only the physical body, but energy level and state of mind as well? Well there are several reasons to why.

Brain Chemistry Goes Kookoo

The secret to losing weight is obviously to eat less and exercise more right? Wrong! In fact, when you restrict your diet or make sudden changes in your calorie intake, it can actually stimulate changes in your brain chemistry that can affect your mood.When you’re hungry, the brain chemical levels fluctuate and make it hard for you to control your anger. You are much more likely to be irritable and grouchy, and it’s no fun to be the hangry (hungry and angry) one.

To Eat Or Not To Eat?

Did you know that exerting self-control drops your blood glucose level? If you feel a little cranky or act aggressive after having seen your friends or family indulge themselves in a delicious white chocolate drizzled cake in front of your face, it’s probably because your act of self-control made a significant drop in your blood glucose level. Low blood glucose level can ultimately affect your mood and can lead to symptoms that can leave you feeling crabby.

Fats Make A Comeback

Fat. The evil word we all try to get away from when dieting. But in fact, healthy fats are essential to our body’s well-being and can actually promote weight loss. You should never try a fat-free diet (those always go terribly wrong…guaranteed), or try to stay limit yourself to only low-fat foods. Healthy fats from fish (salmon, mackerel, sardines) and nuts (walnuts, soybean, flaxseeds) are essential for proper neuron functions and can also improve your mood! So next time you think of fat as your enemy, think again.

Don’t be hangry! :)

Love,

Michelle!

Quickie Workouts

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Once again, most of us are on the go and busy with other things in our lives. But that doesn’t mean you can’t squeeze in a quick, simple workout to start your day with your heart pumping and ready to take on the world.

Quickie Workout 1

+ Exercise Mat

30 reps – High Knees

20 reps – Burpees

20 reps – Lounges

20 reps – Push Ups

20-30 sec – Bridge Hold

*Repeat all for a second time*

Quickie Workout 2

+ Flights of Stairs

Bottom of the stairs:

30 reps – Jumping Jacks

20 reps – Squats

*Sprint up 3-4 flights of stairs*

Top of the stairs: 

20 sec – Fast Paced Shuffle

30 reps – Toe Touch Jumps

*Sprint down flights of stairs and repeat all for a second time*

Quickie Workout 3

+ Jump Rope

Without jump rope (line jump rope straight on the ground):

30 reps – Side to Side Jumps

20 reps – Side to Side Pushups

30 sec – Face Paced Weave Shuffle

With jump rope: 

1 min – Regular Pace Single Jumps

30 sec – One Foot Jumps (Right leg)

30 sec – One Foot Jumps (Left leg)

1 min – Fast Pace Single Jumps

*Repeat all for a second time*

Happy working out! :)

Love,

Michelle!

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Kick Your Butt This Summer

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So…it’s been a while. I mean I can probably come up with a million excuses why I have completely switched off from my everyday exercise routines and became lazy, unmotivated and unfit for the past three weeks or so, but I don’t want to give any excuses and instead, jump right back on track of feeling fit, healthy and balanced!

 

Today, being Monday and the first day of the week, is a new start. Although the weather may be a couple of steps ahead of me (since it’s looking to be bright and sunny for the entire week and summer really seems to be coming to Montreal!), I want to push myself to make up for all those weeks of unhealthy eating and not exercising, and get back my current non-existent abs…sigh.

 

Speaking of abs, most girls, when talking about their body, tell me that the feature they want to change the most is their abdomen area aka their flabby belly or muffin top. However, for a flat stomach, it’s not only your exercise activities that will need some changes but also your typical college diet of pizza, chips, pops and ice cream. We need to replace those junk food with a hell a lot more bright coloured veggies, greens and low-fat proteins!

 

Now losing weight and maintaining/ toning your body are I find two different things. To lose weight, you need major diet changes and your intake of calories must obviously be slightly lower than the amount of calories you expend per day. But many girls think that the fastest way to lose weight is to just not eat at all and starve themselves. I mean, it’s common sense that when you don’t eat, you will get skinner, end of story. However, I can guarantee you that your body will more or less look unhealthy, limp and bony, instead of looking healthy, fit and toned. Besides, the first thing that most girls notice they lose when dieting/ eating very little are their curves, boobs and butt. Of course, different bodies have different cases of weight gain and loss. For example, when I lose weight, I seem to lose it mostly in my stomach area, then arms and legs, then boobs, then face. But a friend of mine, when she diets, the first thing she loses is her hooters and booty, which is probably the last thing we want to sacrifice when losing weight.

 

 

For my entire first year, I don’t think I have gained nor lost any weight since I’ve kept a pretty well-balanced lifestyle throughout the two semesters. But with the new bikinis coming out on rack and boys playing shirtless football out on the field, I think it’s time for me to step it up a notch and get that super toned body ready for the beach!

 

More daily blogs to come for this month with new tips and pointers on how you can feel good, healthy and fit in your body!

 

Love,

Michelle!

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The Perfect Workout

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Sometimes, having access to too much information can be a confusing, misleading roller coaster ride. And when it comes to fitness and healthy eating, with today’s limitless knowledge from the Internet and brainwashing ads from the Media, it can become this super complicated and untouchable goal, as we set out to discover the ‘perfect‘ workout routine and the ‘best’ eating habits out there. We spend hours searching on the web, only to become more perplexed by this overload of contradicting information that throw us off the hook. When we turn to magazines such as “Women’s Health“, we are bombarded by money-sucking weight loss companies who claim their products or services can help ‘lose 15 lbs in 2 weeks’ the healthy way. Although its obvious that certain workouts or eating habits are better designed and organized, surely your fitness results won’t come from finding the ultimate, quick weight loss program or pinpointing the untold secret of gaining a six-pack in 3 weeks.  Fitness is a mix of commitment, discipline, and hard work. There is no one, single answer or regime that will magically transform your body into your dream physique in ‘one or two weeks’ that most weight loss or supplement companies claim to. As a matter of fact, it’s never about discovering that one ‘ground-breaking’ secret, but about finding a workout and eating routine and sticking to it, even though it won’t give you the fastest and easiest results. Consistency along with the 3 factors of fitness — commitment, discipline, and hard work — will not only guarantee you with actual results, but it can also help to change your lifestyle around in a complete 360 towards a healthier and fitter you.

My dad always used the cliche expression ‘no pain, no gain’ ever since I was little and wanted me to employ this simple meaning of how achievements require hard work to my everyday life. Looking back, I’ve realized nothing in life came in a nicely wrapped gift delivered to your doorstep. You need to work hard to earn your successes, and the key to attaining your fitness goals, I quickly realized, came back to core message of this trite expression that you really can’t ‘gain‘ any results, if you don’t undergo the ‘pain‘ of keeping yourself committed, disciplined and hard working.

Bottom line, there are no easy short cuts towards getting that dream body you’ve always wanted as in almost all aspects of life, you need to work hard to accomplish your goals. In many ways, fitness can apply and relate to how you manage and react to the more significant things in your life such as your education, your employment, and your future ambitions. In fact, how you discipline and commit yourself to keep your body fit and healthy can actually play an important role in shaping your attitude and habits towards your life and vice versa.

Love,

Michelle!

KILLER ABS WORKOUTS! Check out my posts on how to get those sexy, toned and sculpted abs!

Killer Abs – Day 2

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Here’s day 2 of the killer abs workout routine! This workout plan is straight from Fitness Magazine and thus I do not take any credit for this routine. Get them abs toned and fit!  

 

KILLER ABS WORKOUT

Day 2

 

Firm, Flat Abs Fast! – Fitness Magazine 

 
Crunch Beat

Crunch Beat

Targets: Abs and legs

 

  • Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.
  • Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.
  • Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start. Do 8 reps.

 

 
Single Bridge

Single Bridge

Targets: Abs, obliques, hips, and butt

 

  • Lie faceup on mat with knees bent, feet hip-width apart on floor, arms by sides.
  • Extend right leg straight up toward ceiling, engage abs, and lift hips off floor, forming a straight line from left knee to shoulder.
  • Raise arms straight over shoulders. Make 8 small circles with right leg. Switch direction of circles; repeat. Lower.
  • Switch legs and repeat.

 

 
Victory Lunge A

Victory Lunge

Targets: Back, arms, abs, and legs

 

  • Stand with feet hip-width apart, arms overhead, palms in.
  • Lunge forward with left leg, knee bent 90 degrees, keeping right leg straight and leaning forward slightly from hips as you lower arms behind you.

 

 
Curtsy Lift A

Curtsy Lift

Targets: Shoulders, back, abs, obliques, hips, and legs

 

  • Stand with feet hip-width apart.
  • Step right leg behind and to left of left leg, bending both knees 90 degrees (to curtsy) as you lift arms overhead, palms in.

 

 
Plie Pose

Plie Pose

Targets: Back, arms, abs,butt, and legs

 

  • Stand with legs more than shoulder-width apart, feet turned out 45 degrees.
  • Squat, keeping knees above ankles, as you bring both hands below waist in front of you, elbows slightly bent, palms up.
  • Push off right leg as you straighten left leg, lifting right foot to place it on inside of left thigh, and sweep arms overhead (elbows slightly bent, palms in). Return to squat.
  • Do 15 reps; switch legs and repeat.
 
Victory Lunge B

Victory Lunge

 

  • Push off left foot to stand upright, then extend left leg in front of you and lift arms overhead.
  • Return to lunge.
  • Do 15 reps; switch legs and repeat.
Originally published in FITNESS magazine, May 2009.
 .
Cheers to abs! :)
Love,
Michelle!

 

 

 

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Get Killer Abs

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Reading break is here at last! And what better way to spend your one week vacation during the cold winters of Montreal than to finally develop those sculpted, toned abs you’ve been wanting and dreaming of ever since! While most of my friends are either suntanning in Cuba or spending quality time with their loved ones in their hometowns, I will be breathing fitness (and of course the nightlife) here in Montreal. Everyday, I will be posting a new core abs workout routine, and by the end of the reading week while everyone else comes back with their tans and beer bellies, you’ll have somewhat of a ‘more defined’ abs (it’s better than nothing right?!). After a weekend of clubbing, partying and drinking, I know I’m pretty damn ready to get my feet back on the treadmill and start shedding off some of that extra calories from all that booze. To learn the secrets of how to stay fit while having a good time drinking on weekends (or weekdays if you’re tank!), click on my post ‘Stay Drunk…Stay Thin?’

KILLER ABS WORKOUT

Day 1

Killer Cardio – On Treadmill

5 min @ 4.5 mph – Power Walking

10 min @ 7.0 mph – Running

2 min @ 3.5 mph – Walking

2 min @ 8.0 mph – Sprinting

1 min @ 3.5 mph – Walking/ Catching Breath

.

Killer Abs – On Yoga/ Exercise Mat

30 reps – Leg Up Sit ups

30 reps – Alternating Legs

10 reps - Wind Shield Wipers

20 reps – Butt lifts

Repeat this routine 3 times!

Additional Info:

Alternating Legs – get in a push up position with your right leg bent towards your chest then drive your left leg towards your chest while kicking out your right leg, alternate as fast as possible

Wind Shield Wipers – lie faceup with legs extended over hips, arms extended at shoulders, then moves your legs without bending your knees from side to side, like a wind shield wiper
No abs…no mercy! :)  

Stay fit and beautiful from the inside out!
Love,
Michelle!
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Stretch It Out!

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I’ve realized that I never stretch before going for a run or doing a work out. I just jump straight into the panting and sweating then after I feel my heart beating like crazy, I stretch my entire body for around 10-15 min or so. But while surfing on the web, I found an article that highlights the importance of pre-exercise stretching and I realized that the reason why my muscles felt super tense after some workouts was because I didn’t stretch out my body before my exercise. Anyways here’s the article below…enjoy! :)

 

The Importance of Stretching

Is there really good reasoning for all of the endorsements of pre and post exercise muscle stretching? Or is it another form of torture as the seriously out of shape person just beginning a regular exercise program might think? Stretching your muscles before beginning to exercise and afterwards, will actually result in your body feeling less tortured as it is moved and pushed in ways it is not used to because of your previously sedentary habits. Whether you are just starting out or you are a fitness buff, stretching your muscles before and after engaging in an exercise program or fitness training regimen is important.

Taking a few minutes to stretch and warm up your muscles before beginning exercise releases a lubricating substance from the cartilage within the joints, which aids the fluid motion of muscles and also keeps bones from scraping against one another at connection points in the body. Lubricated and fluid moving muscles have more flexibility which reduces your chances of injuring them. Helping your muscles to become more flexible by stretching is not only beneficial for preventing injury during exercising, flexible muscles are able to distribute strength better which helps you in doing a variety of physical activities with more balance, using less energy, especially while lifting and bending.

During an exercise routine you tense and stretch muscles, tensing and stretching muscles strengthens them and increases the mass of muscles. The circulation of blood throughout the body is also increased by stretching your muscles. You know whether your muscles are getting a workout or not because when they are, an area of your brain receives a message of muscle tightening from them. The brain then relays this message to another part of the brain which is responsible for allowing us to experience physical responses to such messages, and you then feel your muscles get tighter. Most of us do not usually think about these processes of the brain that happening while we are exercising.

What we do become aware of is the feeling of our muscles tightening. After a good workout muscles and joints are heated up and tight and can stiffen and become sore a few hours later if you do not take a few minutes to cool them down with some post exercise stretching. This is opposite from warming up muscles and joints before exercising by slowly increasing the intensity and number of stretches. Instead you want to slow things down and gently stretch to relieve the tightness in muscles and joints that have built up during your workout. One note you should keep in mind about post exercise stretching is that you should not do this if you strained or sprained a muscle while exercising, as this can exasperate the injury.

Whether you are doing warming up or cooling down stretching you should avoid bouncing while stretching because bouncing while stretching can cause injury to muscle tissue. Stretching muscle groups such as the neck, shoulders, back, hips, thighs and calves for at least thirty seconds each pre and post exercising, usually gets the job done. You can stretch them for longer if they still feel extra tight. So consider the benefits of stretching before skipping it in the future.

http://www.personalpowertraining.net/Articles/the_importance_of_stretching.htm

Happy stretching!

Love,

Michelle!

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Follow Michelle!

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   Today I challenge all of you to follow me in this week’s daily workout routine! Clear away all those excuses that continue to pop into your mind – school, homework, extra-curriculars, work. Just focus your thoughts to some of your fitness goals for the month (if you don’t have one, create one!) and keep encouraging yourself with positive self talk and positive reinforcements.

Positive self talk is a key component in fitness as it motivates you to push yourself beyond your boundaries and stay disciplined within a routine. However, positive self talk need not to be always verbal, but it can be communicated through writing as well. For me, writing this blog on a daily basis serves as my own positive self talk. In a way it acts like an online fitness journal which constantly motivates me to push through and keep disciplined.

Positive reinforcements are also a great way to keep you on track of your workouts. Sometimes it’s hard to do ‘all work no play’. Sure the award of looking toned, lean and fit will come further down the line as a long time reinforcement, but what do we get in the short run? This is when you can get creative with what rewards you believe will further drive your fitness ambitions. For example, when I follow through my daily weekday workouts, I award myself with the weekend as my ‘recovery days’ by treating myself out to dinner with some friends or indulging in the delicious chocolate molten lava brownie and cinnamon sprinkled white chocolate latte I’ve been saving for a cozy movie night in. It can also be as simple as splashing into the bathtub for a relaxing, aromatic bath after an intense cardio workout or telling yourself that after following through the workout routines for a month, you’ll reward yourself by getting that sexy, new halter top you’ve been wanting ever since you first laid eyes on it. Whatever your positive reinforcement may be, be sure it’s doesn’t interfere or detriment your workouts!

 

Anyways here’s the snap shot of this week’s complete workout routine!

Monday

Sexy Abs Workout 

Cardio:

30 reps – High Knees

30 reps – Burpees

30 reps – Side to Side Jumps

30 reps – Towel Swipes

*1 min – Rest and Drink Water

Abs:

30 reps – Alternating Crunches

1 min – Leg Hold

30 reps – Leg Up Sit Ups

1 min – Plank

30 reps – Butt Lifts

Tuesday

Intensive Cardio

On Treadmill:

2 min @ 4.0 mph – Walking

10 min @ 7.0 mph – Running

3 min @ 4.5 mph- Speed Walking

5 min @ 5.0 mph – Jogging

*10 min – Stretch and Drink Water

Wednesday

Tight Booty Workout 

Cardio:

30 reps – Jumping Jacks

30 reps – Reverse Leg Kicks

30 reps – Lunges

30 sec – Fast Pace Shuffle

*1 min – Rest and Drink Water

Booty:

30 reps – Alternating Legs

20 reps – One Leg Squats

30 reps – Jumping Plank

30 sec – Chair Hold

20 reps – High Knee Jumps

Thursday

Intensive Cardio

On Treadmill:

2 min @ 4.0 mph – Walking

10 min @ 7.0 mph – Running

3 min @ 4.5 mph- Speed Walking

5 min @ 5.0 mph – Jogging

*10 min – Stretch and Drink Water

Friday

Bigger Bust Workout

Cardio:

Bust:

20 reps – Body Rolls

20 reps – Double Pushups

20 reps – Pushup Side Jumps

30 sec – One Hand Hold (Right hand)

30 sec – One Hand Hold (Left hand)

Saturday & Sunday 

Rest and Recovery

Stay fit and beautiful from the inside out!

PS. More workout routines to come!

Love,

Michelle!

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ABCs of Weight Loss

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As Easy as ABC 

“Skinny Chicks Don’t Eat Salads” – Christine Avanti



Amount:

Many people think that dieting means eating less. But the truth is, slashing calories alone will not help you lose weight. When you skip breakfast or any other meal, you slow your resting metabolic rate – the number of calories your body burns at rest. Metabolism is the process whereby the body converts food into energy, uses it for repairs, or stores it as fat for future use. In simpler terms, a faster metabolism burns calories more efficiently and stores less fat. A slower metabolism burns calories less efficiently and therefore causes more calories to be stored as fat.

Balance:

Eating to keep your blood sugar stable is not about starving; just the opposite. The key to success is having it all at once by combining the three leading macronutrients found in the foods you eat: protein, high-fiber carbs, and healthy fats. If you want to give your body optimum fuel while burning fat, you’ve got to balance your blood sugar levels. Too high or too low and you’re storing fat or losing muscle tissue.

Clock:

Symptoms such as headaches, sugar cravings, caffeine cravings, dizziness, mood swings/ irritability, lethary/ lack of energy, lack of concentration, or extreme hunger most often appear when you’ve waited too long between meals. Eating every 4 hours is perfect because your brain and nervous system can store enough glucose to fuel them for about 4 hours. If you go too long without food, your body thinks there is a food shortage and your metabolism tends to slow down. Meals eaten too far apart promote fat storage, low energy, headaches, and sugar cravings.

Stay fit and beautiful from the inside out!

Love,

Michelle!

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Bigger Bust Workout

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Day 3 – Bigger Bust Workout

What You Need: 

- yoga or exercise mat

Cardio:

(See the cardio section from my past recent blogs and mix and match!)

Tight Booty Workout 

Sexy Abs Workout 

Bust:

20 reps – Body Rolls

20 reps – Double Pushups

20 reps – Pushup Side Jumps

30 sec – One Hand Hold (Right hand)

30 sec – One Hand Hold (Left hand)

Additional Info: 

Body Rolls – go in a table position, with your hands and knees on the ground, then dip your chest towards the ground and swoop up in a semi circle motion with your neck extended and your eyes looking towards the ceiling, try to keep your elbows in as much as possible and repeat

Double Pushup – go in a pushup position with your legs apart, lining them up with your arms, then lower yourself into a proper push and come back up, then bring your right hand together with your left hand while bringing your right leg together with your left leg, then immediately extend your left hand and left leg into the first position then lower yourself for another push up, repeat (for beginners, you can start on your knees)

Pushup Side Jumps – go in a pushup position with your legs together, then bend your knees and jump into the middle and jump back into original position, then with your legs still together, jump to the right as far out as possible and jump back, jump into the middle and jump back, then jump to the left and jump back, repeat in a middle-right-middle-left-middle order

One Hand Hold – go in a push up position, then extend your left or right arm to the sky and balance on one hand and one foot

PS. These exercises won’t actually ‘enlargen‘ your boobs, but it will definitely make them more perkier while also toning your arms!

Stay fit and beautiful from the inside out!

Love,

Michelle!

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