Month: March 2012

Sisters Home Workout

Standard



Hi Everyone,

Today’s workout has a very special guest, my sister Kristen. I really enjoyed having her for my workout today, and she did a great job! I think the next workout she joins me for will need to be a bit more challenging, because she handled this one like a pro. 

This is a full body workout, we did some cardio, abs, legs, and arms. In addition to today’s workout I would like to do a 30 minute run, or some walking on the treadmill. I will have to update you later on what I decide to do. 

Enjoy the video. Now you have met two of my siblings (Jessica was in the Lovehandle Loser Part 2 Workout video). 

Have a great day!
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees
2. Warrior Lift (right)
3. Warrior Lift (left)
4. Jump Squat
5. Temple Tap Abs
6. Frog Jump
7. Ball Pull
8. Mountain Climber
9. Side Drop (with or without ball)
10. Oblique Drop (right)
11. Oblique Drop (left)
12. Superman
13. Chair Pulse
14. High Knees

Head to Toe Home Workout

Standard
Hi Everyone,

Tonight’s workout took me just over 20 minutes. It has been an extremely busy night so I needed to get my workout done quickly. That doesn’t mean it was easy. I struggled at a few points, which you will see in the full-length video. Focus on form, and controlled movements, and always listen to your body. 

I am going to be making some exciting changes to my website soon. The first change is with a new facebook page where you can get the fastest updates to my blog posts. You can find that at: www.facebook.com/melissabenderfitness

Enjoy the workout!
Melissa

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees
2. Oblique V-Up (left)
3. Jumping Plank
4. Oblique V-Up (right)
5. Burpee
6. V-Up with Ball
7. Jumping Pushup
8. Starfish Crunch
9. Squat Jump
10. Crossing Lunge Reach
11. Mountain Climber
12. Curtsy Squat
13. Surfer
14. Rotating Plank Crunch
15. High Knees

19 Minute Fat Burn Home Workout

Standard

Hi Everyone,

I have another full length workout for you! In addition to this workout I walked for 45 minutes on the treadmill. I was going to walk for 20-30 minutes, but ended up finishing the book I was reading while I walked. 

This workout has plenty of body shaping, toning moves, along with cardio to really optimize fat burning. 

I really wanted to take the day off because I was exhausted. I rallied, and did the workout anyway.   I am so glad that I did! I ended up having a lot of energy after my workout, and I felt so much better. Does anyone else experience that? Sometimes I really have to remind myself that exercise gives me energy. I feel like a new person after a good workout. 

See you tonight with a new workout!
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)

Dip Station Bonus Round

Standard
Hi Everyone,

This is the bonus round I mentioned when I posted the workout earlier today. 🙂 For those of you who asked me for a dip station workout here it is! This one had me sweating quickly! It was a different kind of challenge than my normal workouts. I am especially partial to the core exercises you can do with this piece of equipment.

I am off to bed. I need my eight hours of sleep! Have a great night, and check back for a new workout tomorrow. I will be back with an equipment free body weight routine. 

Melissa

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

1. Kick Lift (right)
2. Kick Lift (left)
3. Tick Tock Lift
4. Reverse Pushup with Kick
5. V-Lift
6. L-Sit Pullups
7. Straight Leg Lift

Strong Body Home Workout

Standard

Hi Everyone,

This is my workout of the day. It is a full body workout with plenty of cardio. The entire workout took me 22 minutes and 3 seconds to complete. There are some new variations of exercises in here so be sure to check out the video for some directions on how to do them. 

I hope everyone had an excellent weekend! Jesse and I saw the Hunger Games yesterday, and we both loved the movie. It made me want to re-read the books. 🙂 

There will be another short workout video tonight. I have had some requests for a video using the dip station so I will be filming that this evening. 

Enjoy your day!
Melissa

Beginner: 10 reps, 30 seconds high knees, 3 minutes jump rope
Intermediate: 15 reps, 45 seconds high knees, 5 minutes jump rope
Advanced: 20 reps, 60 seconds high knees, 5 minutes jump rope

1. Jumpe Rope 
2. High Knees
3. Side Lunge Lift (right)
4. Side Lunge Lift (left)
5. Jump Kick (right)
6. Jump Kick (left)
7. Spiderman Pushup to Down Dog
8. Side Lying Situps (right)
9. Side Lying Situps (left)
10. V-up Toe Touch
11. High Knees
12. Jump Rope

Birthday Workout

Standard

Hi Everyone,

This is my workout from last night. I was too tired to wait for it to upload so I am posting while I eat breakfast. Yesterday was my birthday, and it really made me think about how I want to stay just as healthy every year as I am now. If you want some inspiration for staying fit as you age look up Ernestine Shepherd. She is 75. 🙂 

To me exercise isn’t just something you do to look a certain way. It is a marker of your health and fitness. It’s a way to take control of your future and improve your chances of being healthy and happy. It’s a natural mood enhancer and energizer. 

So enjoy the workout, and keep up your dedication to staying fit and healthy. 

Have a great day,
Melissa

PS Nadia asked on my facebook page if I had my cake and ate it too. I had some cherry pie and ice cream. It was delicious! We went out for Mexican food to celebrate. 

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

1. Jumping Pushup
2. Forward Fold Leg Lift (right)
3. Forward Fold Leg LIft (left)
4. Mountain Climber (timed)
5. Forward Backward Lunge Hop (right)
6. Forward Backward Lunge Hop (left)
7. Burpee
8. Angel Abs
9. Chair to Chair II
10. Chair Taps



Tighten Up: Full Length workout

Standard

Hi Everyone,

This is tonight’s workout. It’s aimed at toning and tightening your entire body, with a special emphasis on the core. Before doing this workout I did an outdoor run for 5.53 miles. It was so gorgeous that I had to get outside. I’ve said it before, but great weather really motivates me. 

Also, a lot of people have asked me if I supplement my workouts with visits to the gym. I don’t. All of the workouts that I do I film and/or write about on my blog. If I do extra running, walking or jump roping, I always share it here. Otherwise I do the workouts in my videos. If I hadn’t run today I would have repeated this workout twice, and started/finished with 5-10 minutes of jump roping. 

I hope you enjoy the workout. 😀 Have a great evening. 

Melissa

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

Be sure to warm up and cool down! Sun salutations or jump roping are great for both. 

1. Side Plank Pushup
2. Leg Series (right)
3. Leg Series (left)
4. Tricep Leg Lift
5. Forward V-Up (right)
6. Forward V-Up (left)
7. Heel Tap Abs
8. Temple Tap Abs
9. Side Plank Hip Lift (right)
10. Side Plank Hip Lift (left)

Full Body Sweat Session

Standard

Hi Everyone!

Cydney is back, and she stuck it out for a super tough workout! She is doing an amazing job, and her fitness level has been increasing by leaps and bounds. 

I kept this video full length so everyone can see how challenging this workout was for both of us. The pulsing lunge jumps were really tough for me. Going straight into them after jump squats added an extra challenge to an already tough workout move. 

In addition to this workout I work up early and ran two miles before I went to work. I also did some walking and reading on the treadmill as a cool down after the workout. 

I am looking forward to tonight’s workout. I am feeling energized and ready to go! Also, tomorrow is my birthday so I am going to have to come up with something fun for a birthday workout. 

I tried out a recipe for super low calorie healthy chocolate muffins, and it turned out pretty delicious so I will share that with you this evening. I sent Cydney home with some of the muffins so she wouldn’t hate me for putting her through such a kick-butt workout. 🙂 Luckily she felt great afterwards (but she still took some muffins.)

Have a great day!
Melissa

Exercises 1-5 and 11-15 are timed. Go for the maximum number of reps that you can in each 50 second interval. Exercises 6-10 are repetitions. Cyd did the intermediate level reps, and I did the advanced. 

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

(max reps during each interval)
1. High Knees
2. Jump Squat
3. Lunge Pulse Jump (right)
4. Lunge Pulse Jump (left)
5. Crab Touch

(reps)
6. Side Plank Leg Lift (right)
7. Side Plank Leg Lift (left)
8. Leg Extensions on Forearms (right)
9. Leg Extensions on Forearms (left)
10. Windmill Abs

(max reps/interval)
11. Racer Warrior (right)
12. Racer Warrior (left)
13. Bicycle
14. Pistol Lunge (right)
15. Pistol Lunge (left)

Tight Arms and Abs

Standard



Hi Everyone!

Tonight’s workout focuses on Arms and Abs. In addition to the workout in the video I ran 3.5 miles outside. It was another gorgeous day. You can do one of the cardio videos from the cardio tab above, you can jump rope, or you can go out for a run if you want to add on to this workout. These exercises help tighten, tone, and shape the muscles, and the cardio helps burn off any fat that is hiding those muscles. 

Tomorrow Cydney is back, and we are going to do an intense full body workout. She has really been working hard, and increasing her fitness level. I have been so impressed with her commitment and dedication. So check back tomorrow for a brand new workout!

Melissa

Beginner: 10 reps
Intermediate: 20 reps
Advanced: 25 reps

1. Burpee
2. Rock the Boat
3. Tricep Pushup (right)
4. Tricep Pushup (left)
5. 3-Part Abs
6. Plank Arm Extensions
7. Zombie Situps (with or without weight)
8. Tricep Dips
9. Ab Twist (with or without weight)
10. Up/Down Dog/Dive Bomber

Body Sculpt Workout

Standard

Hi Everyone,

I have been having technical difficulties uploading my video to youtube for the last two days, so this is my first time uploading a video directly onto my blog.

I love the new shirt I am wearing in my video. I bought it on etsy from Nutrition Snob. She did a great job, and customized the order so it was made the way I wanted it. Click on her name if you want to check out her other products.

Yesterday was a busy day for me. I woke up, and walked 5 miles while reading on the treadmill. I lost track of time while waiting for Jesse to wake up. When Jesse woke up we went for a 3.5 mile run at a nice light pace. We also went down near the river and filmed the workout video below. Then, in the evening Marie asked me to do a light run with her. I would put that run right around 2 miles.

I feel great today, not sore at all so I didn’t push myself to hard. There will be a new workout up later today so check back. In the mean time, enjoy this full body workout!

Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed
Equipment I use: Jump Rope (but you can substitute high knees)
1. Jump Rope (timed)
2. Surfer Burpee
3. Plie Heel Pulse (timed)
4. Round Kick (right)
5. Round Kick (left)
6. Jump Rope (timed)
7. Frog Jump
8. Chair Pulse (timed)
9. Squat Crunch (right)
10. Squat Crunch (left)
11. Jump Rope (timed)
12. Oblique Reach (left)
13. Oblique Reach (right)
14. Jump Ups or Jump Squat
15. Supergirl Pushups

Tighter Tush and Abs: Full Length

Standard

Hi Everyone,

This workout just did not want to upload! I finally got it. 😀

As the title shows, this one is all about shaping your butt and abs. It helps keep everything tight, toned and shapely. Also, the interval style of the workout really increases the intensity. Pair it with cardio and you have a really nicely rounded workout.

I ran a mile in between the two 5 minute rep portions of the workout. It took me 6 minutes and 58 seconds, so it was a nice hard working pace for me.

I went through the repetitions twice.

I will have new workouts for you this weekend, so be sure to check back!

Melissa

All Levels: As many reps as possible for each minute of exercise. The numbers in parenthesis are the number of reps I managed for each exercise my first time through. I was talking the second time, so I didn’t count for that round.

1. Plank Lift (I did 28)
2. Plank Leg Lift (alternating legs) (48)
3. Heel Pulse (86)
4. Bridge Pulse (67)
5. Bicycle (107)

CARDIO: I ran a mile, other alternatives are 10 minutes of jump roping, or one of the cardio workouts in the cardio tab above. Riding on a stationary bike, high knees, and jumping jacks are other great options.

1. Rib Push (46)
2. Leg Lift/Hip Lift (20)
3. Oblique V-up (right) (27)
4. Oblique V-up (left) (26)
5. Butterfly sit-up (14)

10 Step Body Blast: Full Length

Standard

Hi Everyone!

It was a great workout day! It actually hit 80 degrees, which is heavenly to me. That meant that I filmed a workout and then I went for a run. I just can’t resist the call out the outdoors when it is sunny. 

The workout in the video I did today was tough! It’s full body, and you will really feel it. It’s only 10 exercises, but don’t let that fool you. Your body gets stronger when you challenge it. 

After the workout Jesse and I ran 5.66 miles. The initial plan was to repeat the workout after the run, but when I got back I decided that I had hit the perfect level of challenge. Doing more would have been to much. Like I always say, listen to your body. Your personal fitness bender should be based on your level, and the goal should always be health. Find the “just right challenge.” That means you are really challenging yourself, but not pushing yourself into injury. 

Have a wonderful night! Thanks for joining my fitness bender. 
Melissa

Beginner: 10 reps, 30 seconds of mountain climbers
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

  1. Pushup to Reverse Plank Pushup
  2. Pendulum Squat
  3. Cross Mountain Climber
  4. Superman
  5. 1 Leg Hop (right)
  6. 1 Leg Hop (left)
  7. Plank Abs (right)
  8. Plank Abs (left)
  9. Open Hip Leg Extension (right)
  10. Open Hip Leg Extension (left)

Fit to Sweat: Bender Fitness Workout

Standard

Hi Everyone,


This is tonight’s workout. There are a few tough moves in this one, but it felt great to get through it. I will let you judge for yourself which move is the hardest. 😀 Feel free to let me know in the comments below!


I am off to bed now. Still trying to make up for the sleep I lost in the time change! There will be a new workout tomorrow so be sure to come back and check it out!


Have a great night!
Melissa

Beginner: 10 reps
Intermediate: 20 reps
Advanced: 30 reps
(If you’re feeling super repeat 2X)

  1. High Knees
  2. Close Foot Squat
  3. Wide Leg Squat
  4. Double Ninja Jump
  5. V-Ups with Ball 
  6. Speed Skater
  7. Jump Lunge Kick
  8. 3-part Ab Series (Rollup, hip lift, v-up)
  9. Oblique Drop right
  10. Oblique Drop left
  11. Runners Warrior right
  12. Runners Warrior left
  13. High Knees

Pictures For Thought

Standard
Push Your Limits. 

Find Strength in Grace.

Be Strong.

Try New Things.

Find Your Inner Warrior.

Exist in the Moment.

Push…

Further than you think you can go.

Take Time to Be Grateful.


Abs in a Hurry 10 minute workout: Melissa Bender (full length)

Standard

Hi Everyone!


Tonight’s workout is a quickly! It focuses on strengthening, and toning your entire core. It hits all of the major muscles of your abdomen, while still incorporating some full body moves.


I had a super busy day today, so I was able to get in some additional exercise. While I was at work I got to go swimming with the kids for an hour. I also turned the incline on my treadmill all the way up, and walked for 20 minutes while reading on my kindle. Jesse was out running in the rain.


Jesse cooked us a delicious and healthy meal tonight. He made salmon fajita wraps, with spinach (I got plain greek yogurt on mine, and he used sour cream), and a bit of hot sauce on a flat out wrap. It was delicious, and a fun and different way to eat salmon. 


Have a wonderful evening, and enjoy the workout! There will be a new one up tomorrow!


Melissa

All Levels: As many reps as you can in each interval. 10 seconds of rest in between each exercise. 

  1. High Knees
  2. Supergirl
  3. Crossed Leg Lift (right)
  4. Crossed Leg Lift (left)
  5. Plank Leg Lift
  6. Ab Kick Out
  7. Side Plank Lift (right)
  8. Side Plank Lift (left)
  9. Hip Lift
  10. High Knees
I am going to have to watch the video and count my reps! I was talking a lot, and forgot to count. 🙂

River Front Workout: Bender Fitness

Standard

Hi Everyone! 


It was a gorgeous day today, and there was no chance that I was doing an indoor workout and wasting the sunshine! Good weather and sunlight motivate me, and energize me. Jesse and I walked around, filming the workout, and take tons of great pictures, which I will share in another blog post. 


The great thing about body weight workouts is you can take them anywhere! I used to be a flight attendant, and I quickly learned that if I wanted to stay fit it was up to me to figure out a way to workout on the fly. Not having a gym membership will never be an excuse for me, and I like it that way. It makes me responsible for my fitness. 


Be sure to stretch before and after this workout. I stretched throughout, and did a bit of yoga (I was feeling inspired by all of the natural beauty around me). I even did a bit of meditation. 


In addition to the workout video I decided to join Jesse on his light run today. I ran 6.5 miles, and I am happy to say that I got significantly faster on the last three miles instead of getting more tired. Okay, I’ll admit it, the first three miles were uphill, which may have had something to do with the speed difference. 😉 The whole run took 58 minutes exactly. 


Anyway, enjoy the workout. I hope it’s a great start to your week!


Melissa

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


Repeat 2X


1. Step Ups (right)
2. Step Ups (left)
3. Jump Ups (only do this if you have something sturdy to land on. If not substitute jump squats)
4. Lunge Lift Off
5. Burpees
6. Tricep Dips
7. Sumo Squats
8. 1 Leg Reach
9. Temple Abs
10. Heel Tap Abs

3 Sets to Fitness: Melissa Bender (full length workout)

Standard

Hi Everyone,


This was my workout today. I actually did it twice, one in the morning, and once in the evening. The video is from my second time through. My total time for the workout the first time was 22 minutes and 51 seconds. I think I actually got through it a little bit faster the second time. 


When doing an interval workout is is important to warm up and cool down afterward. Walking, jump roping, sun salutations and stretching are all good ways to warm up or cool down. Prior to doing this workout I jump roped for about 2 minutes. I did 2 full sun salutations, and some walking as a cool down. 


Also, push yourself, but be sure to listen to your body. Go for your personal best, but if you need to rest you can. 


I hope you enjoy today’s workout. I have been getting a lot of requests for more full length videos, so here is another one. 🙂 


Melissa

Burpee
1.       Oblique v up right
2.       Oblique v up left
3.       Rollup, hip lift, v up
4.       Half situp twist with weight
5.       Backward toe touch
Burpee
6.       Back lunge right
7.       Back lunge left
8.       Low jack
9.       Forward lunge right
10.   Forward lunge left
Burpee
11.   Plank Forward Jump
12.   Plank Side Jump
13.   Tricep pushup right
14.   Tricep pusup left
15.   Shoulder tap pushups

strong IS the new skinny: normal weight obesity is on the rise

Standard
More and more research supports the fact that skinny and healthy are not necessarily simultaneous occurrences. The term “skinny-fat” is being used to describe people who are within the healthy range for BMI, but actually have an unhealthy body fat to muscle ratio.
Research shows that you can be at a healthy weight and appear thin, while having enough body fat to actually fall into the category of obese. Normal weight obesity is becoming more and more prevalent, and is fed by diets that promote extreme weight loss without exercise or other positive lifestyle changes.
The risks of normal weight obesity are the same as those of obesity as it is traditionally defined: inflammation throughout the body, increased risk of heart disease and type 2 diabetes, and more. You may look healthy on the outside, and be unhealthy on the inside. 30 Million Americans are in the normal weight obesity category. To see what skinny fat looks like check out this video: Today Show: Skinny Fat In this video they show two women who look fantastic! However, once is obese based on her body fat percentage, and the other is incredibly healthy.
How can you tell if you are “skinny-fat?” The skin fold test is a more accurate measure than BMI calculations. Most gyms can do this test for you. Also, scales that measure your body fat percentage can be useful. There is some margin of error with these devices (sometimes up to 4%), however, the important thing to note is change in that % over time. You can be aware of both increases and decreases in your body fat over time. This can lead to positive changes in your health.
Underwater weighing is one of the best methods of measuring body fat.
Remember, your weight is not an accurate measure of your health! Take into account your physical fitness, the way your clothes fit, your muscle tone, and the way you look naked. Look into getting a body fat measurement.
The last time I went to the doctor he looked at the weight recorded on my chart, did a double take, and asked if I was sure that was right. I told him that I was sure, the nurse had just weighed me, and he said “You look really tiny to weight that much!” My response was a smile and “I’m really muscular.”

400 Rep Exercise Challenge: Melissa Bender Fitness

Standard
Hi Everyone,

Tonight I did this exercise challenge and a run. It was absolutely gorgeous outside so I took advantage of it and ran 3.49 miles. Something about warmth and sunshine just energizes me!

It seems like every day closer to spring brings me more energy. Today I had some extra time, so I worked out hard. The challenge was tough. For me the hardest exercise was the ball pull, but I am glad that I got through it. 

I made a delicious vegetable and shrimp curry stir fry for dinner to top of my healthy day. I will post pictures of it later tonight. It was delicious, and full of spice and flavor (a good combination for both food and life!)

Anyway, enjoy your evening! May something motivate and inspire you today!
Melissa

1. Squats
2. Warrior 2 Lift (right)
3. Warrior 2 Lift (left)
4. Ball Pull


Repeat 4X

Shape and Tone Workout: Melissa Bender

Standard

Hi Everyone!


This was my workout tonight. On top of this I ended up walking hills on the treadmill for 20 minutes.  I was waiting for Jesse to finish his run, so I did some reading on my kindle while I walked. 


Changing up my workouts every day keeps them interesting and challenging for me. I get bored, and my body adjusts quickly if I do the same workout all the time. This doesn’t mean that I never repeat a workout, but it’s fun to keep the challenges fresh. 


I am also creating some new fitness goals for myself this year, which I will be sharing in a blogpost soon. If you have any goals you’d like to share, post them in the comments below. I also like to hear what other people do to keep their workouts fresh. 


Have a great night!
Melissa


Beginner: 10 reps, 30 second timed
Intermediate: 15 reps, 45 timed
Advanced: 20 reps, 60 timed


(My total time was 24:20 on the advanced level). 

  1. Jump Rope (high knees) (timed)
  2. Mountain Climbers (timed)
  3. Side Plank Reach/Knee (right)
  4. Side Plank Reach/Knee (left)
  5. Decline Pushup with Ball Pull
  6. Ninja Jumps
  7. Jump Rope (regular)(timed)
  8. Tick Tock Abs
  9. Weighted Jump Squat
  10. Ball Leg Series (right)
  11. Ball Leg Series (left)
  12. Runners Lunge to Warrior 3 (right)
  13. Runners Lunge to Warrior 3 (left)
  14. V Pulse Abs (timed)
  15. Jump Rope (timed)