Diet Bet Challenge: Day 5: Yoga Stretch and Recover

Hi Everyone!

Welcome to Day 5 of the DietBet Challenge! It’s a yoga day! Time to stretch out all of those muscles and get rid of any soreness and lactic acid build up in your body.

It’s been a great week of workouts so far. Stretching can actually improve your body’s ability to recover and build lean muscle. Yoga has also been shown to improve your awareness of your bodies hunger signals, and is linked to decreased appetite and more mindful eating.

Yoga also lowers your stress and cortisol production. Higher Cortisol levels have been linked to increased belly fat, and difficulty losing weight.

Don’t forget to check-in on Facebook, Instagram or Twitter once you have completed your workout! If you still want to join the challenge it’s not to late: www.dietbet.com/BenderFitness

I hope you enjoy the workout today!

Melissa

Traditional Sun Salutation (Surya Namaskar) and Fitness Fusion Variation: How-To

Hi Everyone!

For tonight’s workout I kept it very simple and did 10 Sun Salutations.

Sun Salutations are composed of 9 basic yoga postures.

Mountain Pose (Tadasana)
Upward Salute (Urdhva Hastasana)
Standing Forward bend (Uttanasana)
Warrior I/Lunge
Plank Pose
Chaturanga Dandasana (Four-Limbed Staff Pose)
Upward Facing Dog (Urdhva Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana)
Chair Pose (Utkatasna)

These poses will give you a full body workout. You will bring your body and spine through a full range of motion that will help improve your flexibility, circulation, and even digestion.

Anytime you are practicing yoga (or any exercise) you will reap the most benefits by focusing on each pose you engage in. Improving your mind body connection actually improves the physical and mental benefits you get from exercise.

The video below is the first video I ever posted on my blog. As you can see the website has actually changed names since then!

For those of you looking for an extra challenge I also posted my Sun Salutation/Fitness Fusion workout, which combines Sun Salutations with weighted exercises. (I stuck to the traditional version tonight).

I am planning on posting new workouts all week. I am filming a new workout tomorrow evening as soon as I get home. I am re-focusing on my health and fitness, and getting my energy level back up to where it used to be. 🙂

I started out this weekend by running a 5K on Saturday, Yoga tonight (Sunday), and getting back to sharing more workouts this week.

Enjoy! I will see you tomorrow!
Melissa

PS You can also find me on Facebook, Instagram or Twitter.

Traditional Sun Salutation:

Sun Salutation: Fitness Fusion: Power Yoga

Yoga Stretch and Strength (20 Minutes)

Hi Everyone!

Today’s workout is a yoga flow. The video is below.

This flow is designed to build strength while sculpting long, lean, and flexible muscle.

My lower back was bother me for a few days from maintaining a seated position in a non-ergonomic, non-cushioned, wooden chair while I was working on my blog. (If you sit at a desk all day check out: Seated Office Yoga).

Extended Side Angle Pose

Prior to starting this workout I did some gentle yoga stretching for my back to make sure I hadn’t tweaked anything. Learning to tell the difference between injury, soreness and tightness is an important part of living a healthy lifestyle. Scientific studies have shown that people who practice yoga regularly are more likely to increase awareness of their physical health and even hunger signals!

If you’re interested in learning more about some of the benefits of yoga you might like this article from the International Journal of Yoga: Exploring the Therapeutic Effects of Yoga and It’s Ability to Increase Quality of Life.

I also included a few pictures below with the benefits/focus of some of the poses I used in this video.

I felt 100% better after my stretching, and fantastic after doing this yoga flow! I felt so good that I finished my workout with a 40 minute run outside.

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. 🙂

Click the link to get your own Gymboss Interval Timer!

Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation.

This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen.

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose:

Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture.

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:

Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting.

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels.

Yoga Flow: Strength and Stretch: 20 Minute Sequence

Hi Everyone!

Today’s workout is a Yoga Flow (the video is below). This is a great one to help improve your flexibility and build strength in your body at the same time.

Several studies have shown that people who practice yoga regularly are more aware of their bodies hunger signals and are less likely to overeat. Also, yoga helps increase awareness of the body which improves execution of exercises and physical movements.

I hope you guys enjoy this flow. I had fun filming it and it felt great to stretch. I really need to work on getting my flexibility back. I am going to create a basic flexibility stretch routine that can be done daily.

I will be sharing my progress and Jesse’s progress with the stretching. Of course you are welcome to join us. 🙂

Flexibility can help prevent biomechanics imbalances that cause injury, and it can help protect your muscles. Make a little bit of time to fit it into your schedule!

See you later with a new workout!
Melissa

PS I haven’t tried Flying Pigeon Pose in a long time so I decided to give it a whirl. It wasn’t the prettiest because I haven’t practiced in a long time, and my hip flexors have lost some flexibility. Here is the starting picture. Hopefully after I incorporate my stretching routine I will be able to flatten out my back, hold through the core, and lift the leg a little bit higher.

30 Day Challenge: Day 27: Yoga Flow and Stretch

Hi Everyone!

Welcome to Day 27 of the 30 Day Workout Challenge! It’s a yoga flow and stretch. It’s quick (20 Minutes), but it will feel great to do some yoga. Stretching has been scientifically proven to improve muscle gains. Making yoga and stretching a normal part of your routine can help prevent injury and promote faster healing. I filmed this routine a few months ago, but I will be going through it again today.

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.

Health is more important than attempting to do a yoga pose or exercise. 🙂

Enjoy the workout!
Melissa

PS Don’t forget to check in after your workout: Facebook, Instagram or Twitter.

30 Day Challenge: Day 5: Yoga Stretch and Recover

Hi Everyone!

Welcome to Day 5 of the 30 Day Challenge! It’s a yoga day! Time to stretch out all of those muscles and get rid of any soreness and lactic acid build up in your body.

In addition to this workout I taught a longer variation of my Day 2 Cardio HIIT workout. We added 30 seconds of jump roping or high knees in place of the 10 seconds of rest, and we repeated the workout twice (for a total of 40 minutes) plus warm-up and cool-down. I definitely needed the yoga after that!

Don’t forget to check-in on Facebook, Instagram or Twitter once you have completed your workout!

I hope you enjoy the workout today!

Melissa

Bikini Prep/Body Sculpt Challenge: Workout 9: Back Strength and Stretch

Hi Everyone!

Today’s workout has two sections: Strengthening and Stretching. This is a workout for your back. It is important to maintain back strength as a balance to your abdominal strength. It will also help you maintain form for all exercises that you perform. It is equally important to maintain back flexibility.

In this video I demonstrate some basic back strengthening exercises with dumbbells. I have also included my pull up video. Exercise number one in this workout is pull ups. Pull ups are my favorite exercise for back strengthening. If you are reading this and thinking “I will never be able to do that” think again. From the time I turned 12 I believed that I couldn’t do a pull up. I started doing Bender Fitness workouts, and my friend’s husband challenged me to try a pull up. I told him that I couldn’t do it, but I tried anyway. Much to my own shock I succeeded.

You will get there with consistency and practice.

Enjoy the workout!
Melissa

Facebook, Instagram, Twitter

Repeat 1-4X

1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift

Stretch:
1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

Building to a Pull-Up: http://youtu.be/VlF60C6TbXI

30 Day Challenge: Day 17: Yoga Stretch and Recovery

Hi Everyone!

This is Day 17 of the 30 Day Workout Challenge. 🙂

This is an active recovery workout to stretch out the entire body, get the blood flowing to any tight muscles, and help remove any lactic acid build up from your body. This yoga flow takes 20 minutes.

Yoga is amazing, because when you finish a yoga flow your body has a different kind of energy than it does when you finish a high intensity workout. If you are trying both today compare how you feel after each one. Additionally, research has shown that yoga increases your body awareness and decreases over eating. The theory is that as you raise awareness of your body you are able to more accurately interpret hunger signals vs boredom.

I also got in a 3 mile run, so I am attaching a HIIT Cardio Workout video as well.

I hope you all enjoy the Day 17 workout! I am late getting this posted, so Day 18 will be posted this afternoon. 🙂

Melissa

PS Keep Checking In! Facebook, Instagram, Twitter.

15 Minute High Intensity Home Cardio Workout

How to Use a Foam Roller to Decrease Post Workout Soreness

Hi Everyone!

In this video I demonstrate how to use a foam roller to decrease pain in your shins, hamstring, calves, quads and shoulders.

Foam rolling is a great way to give yourself a deep tissue massage. Foam rolling can breakdown scar tissue and adhesion’s that build up within your muscles, increasing blood flow and improving muscle flexibility. Foam rolling immediately after a workout, and following it up with static stretching can help prevent the build-up of scar tissue in your body.

Improving your blood flow does more than speed up the healing process, it also increases your bodies abilities to provide oxygen and nutrients to your body. It helps prevent shortening of muscles which can lead to bio-mechanical issues and repetitive strain injuries.

This simple tool can improve the speed at which you heal, and help prevent injury, and you can reap the benefits with as little as 5-10 minutes of foam rolling.

The first time you try it it might feel painful. Try to pause on areas that feel tight. These are the areas that need your attention most.

The benefits of taking care of your body are plentiful, so take a little time for yourself and foam roll. 🙂

Melissa

20 Minute Yoga Flow and Stretch

Hi Everyone!

This was my workout last night. It’s a yoga flow and stretch. It’s quick (20 Minutes), but it felt great to do some yoga.

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.

Health is more important than attempting to do a yoga pose or exercise. 🙂

Enjoy the workout!
Melissa

Strength and Stretch Yoga: 20 Minutes

Hi Everyone!

Last night was a yoga night (the video of the flow is below). I have just over a week until my first half marathon, so I also got in some easy (comfortable pace) running miles. It is super hilly where I live so it can be challenging to get in an easy effort workout. Sometimes it’s just as important to slow down as it is to push hard.

I really enjoyed this workout. It’s a great combination of stretching and strengthening. As with all workouts it’s important to push at your own pace/level of flexibility. It doesn’t matter if you can’t touch your toes (yet), what matters is that every time you do these exercises you recognize what your body is capable of and you respect that. If you respect your body it will return the favor and grow stronger and more capable. 🙂

Stretches and yoga poses should not hurt. They should challenge you, and you should feel your muscles working, but never bounce in a pose or push a stretch further than you are able to. Flexibility comes with time and practice. It’s something that I really need to work on because I am not as flexible as I used to be, and it helps keep you safe and injury free.

Enjoy the yoga flow!
Melissa

Stretching for Runners: IT Band, Shin Splints, Hip Flexors & Back

1. Side Plank Hip Stretch (right)
2. Side Plank Hip Stretch (left)
3. Pigeon (right)
4. Pigeon (left)
5. 1 Leg Forward Fold (right)
6. 1 Leg Forward Fold (left)
7. Down Dog
8. King Arthur Pose (right)
9. King Arthur Pose (left)
10. Hip Opener
11. Runners Lunge (flexed to extended knee) (right)
12. Runners Lunge (left)
13. Back Stretch
14. Back Twist (right)
15. Back Twist (left)

Hi Everyone,

This is a yoga based stretching video for the lower body and low back. I created this stretch series to target areas that become tight with running and repetitive movements. It’s important to keep your muscles limber to prevent injury and speed recovery.

With running, or any repetitive exercise movements, imbalances can occur in the body. When this happen your alignment is impacted (often in the form of an anterior or posterior pelvic tilt). This change in alignment can cause increased pressure on the knees and joints.

There is a rumor out there that running will damage your knees and joints. This is not true. Running strengthens your bones and joints. However, if you are running with improper bio-mechanics and alignment you are repetitively using your joints and muscles incorrectly, and over time this can cause damage.

Stretching, along with strengthening the antagonist muscle pairs can help prevent injury and keep you strong and safe.

I had a tough workout planned for tonight, but the arch of my foot is feeling tender. I am taking tonight off to let it rest, and keep it from becoming an injury. I shared the Love HIIT: 10 Minute Dumbbell Workout on my facebook page today. It’s a good one! If you are looking for a challenging workout to try, check it out.

See you tomorrow with a new workout!
Melissa

30 Minute Yoga Flow

Hi Everyone,

Last night I wanted to get back to basics, and do a yoga flow. My body loved it! I worked up a great sweat, and challenged the muscles throughout my body.

I incorporated movements with a lot of positive health benefits. The twisting movements enhance intestinal/digestive healthy and spinal suppleness/flexibility. Increased flexibility of the spine, and alignment means that your brain is able to transmit signals to your body more accurately.

I also incorporated Plow pose which is linked to thyroid health and reduction of cellulite. It also improves drainage of the lymphatic system.

Those are just a few of the benefits of this particular yoga flow. 🙂

I hope you enjoy it as much as I did! Gambit makes a guest appearance in the end of the video.

Melissa

30 Minute Yoga Flow

Hi Everyone,

Last night I needed to get in a nice soothing stretch/workout, so I did this yoga flow. It felt great to stretch out and do some yoga. 🙂

I love the glow I feel after a yoga workout. It’s a combination of calm and energy. Studies have shown that people who practice yoga tend to be more in tune with their body. They recognize their bodies signals such as hunger and sickness more accurately than those who don’t practice yoga.

When performing a yoga flow it’s important to focus on all aspects of the movement. Try to be present in the moment, and in tune with what you are experiencing. The practice of yoga can be very similar to meditation in that you learn to focus on what you are experiencing.

Enjoy,
Melissa

Running: Warm-Up, Cool-Down, and Strengthening

Hi Everyone!

Today Jesse is taking us through his pre-run warm up routine. He demonstrates the different movements that he uses with the cross country team he helps coach. He also shares some post run stretches, and core exercises to improve your running form/speed.

Gambit didn’t want to miss a photo op. 🙂

This is really great information to help keep you injury free. Jesse is my running inspiration. He is incredibly talented and knowledgeable about the sport, yet despite his athletic prowess he remains humble. He helped coach me to a love of running. Check out: Running Made Me Cry…How I Became a Runner.

If you have running questions let us know! Post them in the comments below or on facebook.

Enjoy!
Melissa

Power Yoga Sun Salutation: Yoga Fitness Fusion

Hi Everyone!

This workout was short, but I definitely maxed out my endurance during it! One round of my Power Yoga Sun Salutations and my arms were quivering so much I didn’t think I was going to be able to make it through the chatarunga push ups!

This yoga flow combines Sun Salutations with traditional fitness movements (lunges, rows, romanian deadlifts). I used two twenty pound dumbbells, but you can select any weight you would like, or complete the exercises with body weight only. For traditional sun salutations check out this link: https://www.benderfitness.com/2011/10/warm-upcool-down-sun-salutations/

After completing this workout Jesse did his ab challenge and we headed out for a run. We ran 5.28 miles at a comfortable talking pace.

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram or Twitter.

Full Body Sculpt

Hi Everyone,

This was my workout last night! I was a sweaty mess, but it was a fun workout with some new moves.

This full body routine will help tone your legs, thighs, butt, core, shoulders and arms. These movements also promote increased flexibility. Always remember to go at your own pace, and during any movements that require a stretch don’t bounce. Stretch as far as you comfortably can.

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Up/Down Dog Flow
2. 3 Part Abs (Extend, In, Up)
3. 1 Leg Stand (right)
4. 1 Leg Stand (left)
5. Boat Abductions
6. Warrior III to Crane (right, half reps)
7. Warrior III to Crane (left, half reps)
8. Spiderman Cross Plank
9. Head to Knee (right, half reps)
10. Head to Knee (left, half reps)

25 Minute Home Yoga Flow

Hi Everyone!

This was my workout last night. It’s a 25 minute home yoga flow. It felt great to stretch and work my muscles at the same time.

As with any workout, be sure to listen to your body. Move purposefully through each movement. Do not overstretch. Go to your limit. No bouncing during stretches. Stretch and hold the position, after a few seconds if you can move more deeply into the stretch go for it.

Enjoy the workout, there will be a new one later!
Melissa

Stretch and Lean Yoga Flow

Hi Everyone,

My calves were very sore from my workout yesterday and Sunday. I also ran with the girls from the cross country team today, so I desperately needed some stretching and yoga. At some point I really want to film a good yoga flow workout and share it on here. It is very difficult because of the upload time associated with longer videos. I’m not saying this is a bad video, it is just short for a yoga flow (this 18 minute video took 2 1/2 hours to upload).

This flow did feel great, and it really helped stretch some of the areas that have been tight from my runs lately. If you have time I would definitely recommend going through it two to three times.

It is so important to maintain your flexibility, and to maximize your strength gains through proper stretching.

I hope you guys enjoyed the stretch, and I will see you tomorrow with a new workout.

Melissa

Full Body Yoga Stretch

Good Morning Everyone,

Last night I filmed this full body stretching routine. The moves in this video are all part of my normal stretching. As I mention in the video, I have been feeling that my hip flexors are getting a bit tight so I have been doing more stretching.

Stretching has a plethora of benefits. It helps keep your muscles strong, and allows blood and oxygen to flow more easily to your muscles. Flexibility helps prevent injuries, and maintain alignment and balance throughout your body.

Think of your muscles like leather. When leather is left out in the sun it shortens, and becomes dry and brittle. The same thing can happen to your muscles if you don’t stretch. The good news is that even if your muscles have already shortened, with dedicated stretching you can re-lubricate them and increase your range of motion.

Also, tight muscles cause many problems. Back and knee pain are two of the leading problems that can be directly related the shortened muscles. Tight hamstrings, and tightness of the IT band can be very painful.

So have I convinced you of the importance of stretching yet? If you don’t stretch already try adding it into your routine. If none of the reasons above have motivated you, maybe knowing that stretching can increase muscle gains when you workout will do it. 🙂 Whatever your reason, be sure to stretch!

Melissa