Beach Yoga: Riviera Maya, Mexico

Hi Everyone,

This is a really short yoga flow that I did on the beach. I was walking on the board walk with Jesse, and I just felt the urge to do some yoga. 🙂 I have hours of footage from our trip. I forgot to bring the battery charger for our camera, but I did remember the charger for the video camera.

I actually love that I get to re-live so much of our trip through video.

I hope you guys enjoy this yoga flow. It’s very short, but the location just called to me. I also took a yoga class that was offered by the resort on the beach while I was there. I didn’t film it because I didn’t want to make any of the other class members uncomfortable. That would definitely impact their experience negatively.

Enjoy,
Melissa

23 Minute Yoga Fitness Flow

Hi Everyone,

This was my workout for the evening. I did a slow long run with Jesse this morning (six miles). If you haven’t read about my running progression yet check it out: Running Made Me Cry…How I Became a Runner In that post I also shared my running schedule from last week.

I also posted a new recipe for Summer Squash Whole Wheat Pasta which I have been completely obsessed with lately! It’s so delicious, and full of veggies.

Tonight’s video is a quick yoga flow that will stretch and work your whole body. I paid a bit of extra attention to hip flexor stretches in this video. Tight hip flexors can cause a whole host of problems, including improper alignment of your back, which leads to that lower tummy pouch so many women are fighting against.

Problems related to tight hip flexors aren’t just cosmetic. It can cause low back pain and hip injuries.

Enjoy the video and the yoga flow. I will see you tomorrow with a new video.

Melissa

Fountain of Youth: The 5 Tibetans

Hi Everyone,

This is a very brief video of the routine I did in my yoga class yesterday. This series of movements is known as the Five Tibetan Rites. It is also called the Fountain of Youth because it is supposed to help stop and reverse the aging process. Some believe that this series of movements actually predates yoga. The benefits of this workout extend beyond the physical, to include decreased stress and increased clarity of mind. In addition it helps strengthen and detox the entire body, and increases flexibility of the spine.

Traditionally each movement is done up to 21 times (but not more than that, to increase the intensity you can speed up, but don’t add extra repetitions). In this video I did 7 of each movement, so I would repeat the entire routine 3 times. Many people start with just 3 of each movement, and add two more each time they go through.

It is recommended that you do at least 3 of each movement 6-7X per week for maximum benefits. You can listen to your favorite music, and go through the movements. I always feel incredibly energized after completing the Five Tibetans.

Enjoy! I am also uploading a Full Body Workout that is great for all levels, but focuses on form for beginners.

Melissa

Listen to your body. Perform 3-21 of each exercise depending on your level of fitness. Yesterday I was doing 21 of each. In today’s video I did 7 of each, and completed 3 rounds total. Feel free to take breathes in between each exercise.

1. Spin Clockwise: left to right.

2. Leg Lift: You can bring your legs straight up to the ceiling, or further back toward your head as I do in the video, but keep them straight.

3. Camel: Bend forward at your waist, and then backwards. Keep your hands at your side through the entire movement.

4. Table Top: Start in a seated position with both legs straight out in front of you, and hands planted on the floor at your side. Lift your hips until you are on your hands and feet, and the top of your body forms a flat “table” surface.

5. Up Dog/Down Dog: Start in Down Dog Position, bend your arms, and come into Up Dog position. Be sure to come onto the top of your toes in Up Dog.

Yoga Body Burn: Melissa Bender Workout

Hi Everyone,

Tonight I did a yoga workout, as you will see in the video below. I intended on doing a much longer yoga flow, and sharing it with everyone. However, my camera battery decided to give up! So, it’s a short yoga flow, but hopefully you will enjoy it anyway. It still manages to target your entire body in only 16 minutes. It will work your entire body. If you feel like it wasn’t a hard enough workout, feel free to double up!

I lose my balance a few times in the workout. I make sure I leave moments like that in my videos because these are my actual workouts. I don’t do them because they are easy. I do them to challenge myself and so I can get better. I want to grow into a stronger, more balanced, and healthier person.

I hope you enjoy the yoga flow. 🙂 Don’t forget to try out the eggplant recipe I posted earlier. I am going to try out a crockpot version of pumpkin steel cut oats. If it turns out well I will share the recipe. 🙂

See you tomorrow!
Melissa

Home Yoga Flow: Melissa Bender Fitness

Hi Everyone,

Today I filmed a yoga workout. It’s a basic, full body routine. Yoga is amazing (for a multitude of reasons!) but one of my favorite things about it is that it helps correct any imbalances in your body. You work your entire body, and strengthen areas that you didn’t know were weak. It also helps keep your muscles long and supple.

In addition to this yoga flow I also ran two miles today. So I did about 15 minutes of cardio, plus the 25 minute yoga workout.

Enjoy and have a great night.

Melissa

How to do Warrior 3 Pose/Single Leg Deadlifts with Modifications from A…

How to video for Warrior 3 Pose/Single Leg Deadlifts. Variations from beginner to advanced.

Yoga Fusion Fat Burn: Melissa Bender Fitness

Hi Everyone,

Today’s workout is a bit different. It combines high intensity cardio with full body yoga, and some strength training moves. It’s a very dynamic workout that will help you burn fat and get all-over toning.

I’m going to tell you a little secret. I didn’t feel like working out today! I actually found today’s workout to be more challenging than normal. Jesse and I completed it in 21 minutes. I added clips to today’s video of Jesse and I doing today’s workout together. I was very tired today, but I pushed it, motivated myself to workout, and I am glad I did. J

I found a recipe online for a healthy version of chocolate peanut butter cupcakes. I am going to try it out (hopefully tomorrow!) and if it’s good I will share the recipe.

Motivate yourself to do this workout. It’s really great for you, and I promise you will work every inch of your body.

Melissa

Yoga Fitness Fat Burn Workout

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds for timed exercises

Advanced: 20 reps, 60 second for timed exercises

Note: You go through the entire sun salutations series one time each for exercises: 1, 4 and 7. The way it is demonstrated in the video is one rep. This series works every muscle in your body and you will feel it.

1. Sun salutation

2. High knees (timed)

3. Tap and twist abs

4. Sun salutation

5. Jump kicks (timed)

6. Burpees

7. Sun salutation

8. Surfer (timed)

9. superman

Seated Office Yoga to Sustain Health

Hi Everyone,

The video I am sharing today is a seated yoga routine that is great to use at the office. I created this video for a project at school, because it is something people from any walk of life can benefit from. My group’s project was called “Fit to Engage in Occupation.” What this means is staying fit throughout your life so you can continue to do all the things you want and need to do. Yoga and exercise are two great preventative tools. They prevent you from getting a lot of injuries and illnesses that result from unhealthy lifestyles.

If you’ve already suffered health problems it’s even more important to take steps to improve your health.

This routine is great for your back, neck and shoulders. It will help your posture, alignment, blood flow, and even assist in preventing tension headaches. It is a great tool to help relieve back pain. Enjoy, and remember, there is a lot more to fitness than just exercise. The healthy choices you make throughout your day, whether they be nutrition, using good body mechanics, or taking time to de-stress will all help create the healthy lifestyle we are seeking.

Good luck,

Melissa