yoga

Yoga Flow: 50-Min – Full Body Mobility, Strength, Stretch & Release

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Hello Everyone!

I hope you are ready for a lovely full body yoga flow. We are combining strength, mobility and stretching in this yoga sequence. I’ve been teaching yoga for more than a decade now, and it still gives me such a wonderful sense of happiness and calm.

During today’s flow, try to remain focused on the present moment. If you find your mind wandering to other things try to direct yourself back to the breath or the physical sensations you are feeling in the body. Practicing our focus during yoga, also extends to the ability to focus off the mat.

Yoga is best done with bare feet. It helps you ground yourself, but also decreases how much you slide on the mat. I often wear socks, because my toes get very cold. I have a condition called Raynaud’s that can decrease blood flow to the extremities, so I often wear socks during yoga to avoid those symptoms.

Wearing socks during yoga to keep my feet warm.

I filmed this flow as a Live video for member’s of MelissaBenderFitness.com. It was a trial run for incorporating more live workouts. It went well, so it’s definitely something I will be repeating in the future. It’s also Day 5 in the Fit At Home workout series. Today’s workout is a 20-Minute Full Body HIIT with Jesse.

Food Intolerances and the Anti-Inflammatory Diet:

Lately, I have been struggling with a lot of swelling and bloating. I believe that I am suffering with some food intolerances. My plan to address this is to cut out dairy products and keep a small journal recording how I am feeling physically. I think that keeping a log that shows a direct link between inflammation, pain and bloating will help me break that pattern. When you’re not really sure what’s causing the issue it’s easier to play loosey-goosey with eating things that don’t make you feel well. The swelling that I am dealing with isn’t just abdominal, but also extends to my hands, legs and feet.

Dairy allergies can cause edema, and so can too much salt in the diet (too little salt is also a problem, it’s about balance). I know that I can’t drink milk, and that whey proteins cause swelling in my body, so I believe that continuing to have other forms of dairy is my issue. I also have a preference for savory foods, so sodium may also be a contributing factor that I need to pay attention to.

When I dealt with this in the past, shortly after having my son and dealing with gallbladder issues, I started incorporating techniques from the Anti-Inflammatory Diet and noticed all of the swelling and weight fluctuations basically disappeared.

Moderation:

This week, I am working with my yoga students on moderation and right use of energy. We are focused on becoming aware of the ways in which we use our energy, and if we are directing too much or too little energy to specific areas of our lives. I invite you to do some self reflection on how you are using your energy.

I hope that you enjoy today’s flow and find it useful. I felt amazing when I completed this sequence.

Have fun today,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
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The Yoga Flow:

10-Minute Daily Mobility: Stretching Routine

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Hi Everyone,

Today I am sharing a 10-Minute Mobility Stretching Routine with you. I’ve been incorporating daily stretching into my morning routine, but this can be done at any time of day. As always, you will find the video below.

I plan to also share a longer stretching routine for those days when you have more time to commit to your mobility.

Having a daily mobility routine can help keep your body functioning, keep your range of motion optimal and decrease pain and stiffness. It’s also helpful for all of your functional tasks (lifting, walking, running, etc) because having appropriate mobility can help you to maintain good posture and alignment during your daily activities.

Over my years of teaching I have worked with many students who started my classes with pain or injuries and I have seen them improve their mobility and reduce their pain. Everyone is different, but movement and exercise is one of the best things you can do for your body.

Tips for improving your mobility:

There are a few things to keep in mind whenever you start a stretching routine.

  1. Listen to your body. There is a difference between a stretch and feeling tightness and pain. Don’t force any movement.
  2. Adjust the positions as needed. Your mobility will improve with time and practice. If you need to modify any of the movements, please do. Every person is different, but knowing when to modify is an important life skill.
  3. Flexibility fluctuates. What workout you have done recently, how hydrated you are, how much sleep you got: all of these things impact your flexibility and the pliability of your muscles. Some days you will feel more mobile than others and that is totally normal. Just listen to your body each day and move within your accepted range of motion on that day.
  4. Practice consistently. Keep coming back to your stretching routine and you will notice great improvements in your flexibility and mobility. Don’t let normal changes in mobility throw you off your routine. If you are consistent you will notice results over time.

I plan to film a longer mobility and stretching routine for those days when you have more than 10-minutes to commit to your mobility practice. If this was useful to you please let me know. I absolutely love to hear about your progress and what is helping you.

If there is a specific video length that you would like to see for my next mobility routine (15-20 minutes, longer?) please let me know. I have yoga flow videos ranging from 20-60 minutes, which are a great option if you have more time in your day.

Have fun! I hope that you find this video useful and that it helps you on your health and fitness journey.

See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Yoga Mat. A towel or blanket can be substituted if you don’t have a mat.

20-Minute Yoga Stretch & Mobility Flow

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Hello Everyone!

Welcome to a new week! This week we are starting with a simple yoga flow for stretch and mobility. This 20-Minute flow can be done on its own or used to warm-up or cool down after a more intense workout.

Some things to keep in mind during your flow:

-Don’t force anything. One of the most important things to learn in yoga is how to listen to your body.
-Flexibility fluctuates. Some days you will be more flexible and others you will feel tighter. Hydration, rest, food, stress, previous workouts or soreness, all of these things can impact your flexibility.

If you like this flow (or you are looking for a longer flow) you might like these routines: Yoga Flows.

This flow is a little bit more gentle and focused on hip mobility and releasing areas of tightness or tension. My shy cat, Buffy, made a visit to our photo session before we filmed this routine.

This weekend, I also did Jesse’s 21 and Done workout followed by a 1-mile run on the treadmill. It has been wonderful to get back to a consistent workout routine and filming routine.

Workout and run photo

I encourage you to practice self compassion during this routine. If you aren’t familiar with yoga (or even if you are) some of the movements may feel difficult. You are capable of doing difficult things. Typically when we find something uncomfortable it’s because it is taking us outside of our comfort zone and we are learning or trying something new.

If you are new to yoga give yourself grace and don’t tell yourself things like “I’m so bad at this” or “I’m not flexible enough.” You can change that narrative and say, “I practiced mobility,” “I tried something new and challenging today and didn’t give up because it was outside of my normal experience.”

I hope that you enjoy this flow and find it a useful part of your practice.


I am planning to make some updates to my website soon. I would love to hear which functions/tabs on my website you consistently use to navigate and find what you are looking for. I don’t want to take away tools that you are regularly using. I would also love to hear your thoughts on this flow. Did you like it, was it a good challenge, too easy or hard? Let me know!

I will see you soon with a new workout. We have lots of fun things coming your way! If you have any video requests post them in the comments.

Enjoy!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Yoga Flow:

Gentle twist
Yoga pose
Side Plank Variation
Yoga down dog with bent knees
Down Dog with Bent Knees
Side Bend

60-Minute Yoga Flow for Strength, Mobility, Balance and Flexibility

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Hello Everyone!

Today’s workout is a wonderful yoga flow that focuses on building strength, mobility, balance and flexibility. We will be using a variety of poses to move our bodies through a range of motion for each joint. You will find the full length yoga flow video below.

As always, its important to listen to your body during your yoga flow. Go where your body allows. Challenge yourself without forcing anything. Every human has different areas of tightness or mobility and flexibility improves with practice and time. If a particular pose feels difficult or easy thats okay. Yoga moves our bodies in ways we aren’t used to and it can increase our awareness of areas that might be tight or stiff.

Yoga chair pose with heels lifted
Chair pose with heels lifted.

Meditation:

Meditation is a powerful tool for improving focus, calm and mental clarity. My yoga students usually tell me that they get as much (or more!) out of the meditation practice as they do the physical postures of each yoga flow.

If you are just starting out with a beginner meditation practice its not uncommon to have monkey brain. That means your thoughts jump from place to place and your are just following them around. Through practice you realize that you don’t have to engage with every thought that pops into your mind. This is a powerful tool for focus, but it does take consistent practice to develop.

I recommend ending this flow with a meditation. You can meditate on your own or with this free meditation from Insight Timer: https://insig.ht/Q5jEbOFHyub

Sitting on the yoga mat getting ready to meditate

I hope that you enjoy today’s yoga flow. I have more new workouts headed your way. Let me know in the comments what type of workout you are most excited to see next. If you haven’t tried my newest 12-minute Dumbbell Workout be sure to checkit out here: https://www.benderfitness.com/2022/10/12-minute-dumbbell-workout-fun-effective-exercises-for-stronger-more-defined-shoulders-arms-legs-glutes.html

I would love to hear how today’s yoga flow went for you, so feel free to comment with your thoughts. The best way to help keep BenderFitness going is to like, comment, share and subscribe. So if yiu can do any of those things we greatly appreciate it.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Yoga Flow:

Full Body Yoga Stretch: 45-Minutes

yoga workout stretch dancer's pose
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Hello Everyone!

Welcome to today’s workout. We have a full body yoga stretch on the agenda today.

This routine was a bit of a necessity for me. I planned on filming an intense Tabata workout, but I wasn’t well hydrated and had intense cramping in my quadriceps when I started filming.

My body was sending me a very clear message that it needed some stretching and hydration, so I switched my plan and filmed a yoga flow instead.

I am a firm believer that one of the most important tools you have in managing your health is learning how to listen to your body. Some days that means pushing hard and other days it means slowing down.

I know a lot of people skip yoga day when I post weekly workout schedules. The statistics on my blog dont lie. 😉 I also know that a lot of the people who skip yoga are the ones who can most benefit from the stretching and mobility. So don’t skip this routine! Give it a chance and see how your body feels.

Some helpful yoga hints: Don’t force anything. Listen to your body. Flexibility and balance are impacted by everything from how hydrated you are to how well rested you have been. Any pose can be modified, and you can take child’s pose is a resting option at any time.

Flexibility will improve over time, just like strength. Yoga is a practice. Keep showing up and you will notice a difference in how you feel both on and off the mat. When I finish a yoga flow it gives me a warm, calm, glowing feeling. It’s both energizing and relaxing. Maybe you will feel the same or maybe you will have an entirely different reaction. I would love to know how you feel when you finish.

Let me know what you think of today’s flow and finishing up with a full body relaxation/meditation. I also want to hear from you about what type of workout you would most like to see next. Let me know in the comments.

Melissa 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Ultimate Lower Body Burn: Melissa Bender & Sean Vigue Workout Fusion

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Hi Everyone!

I have a fantastic throwback workout on the agenda for you today. This workout is all about the Lower Body. First you get in an interval workout with me, and then you move onto a yoga flow with Sean Vigue. I really love this workout combination and the unique physical challenge that it presents. When you give it a try please let me know what you think about the combination. As always, the full length workout video and photo tutorial is below. You don’t need any equipment to complete this workout.

Sean and I have done several collaborations, and he has his own YouTube channel full of fantastic yoga and Pilates workouts: https://www.youtube.com/SeanVigueFitness

Working on Filming New Workouts! This move is a Low Hop Sumo Twist.

I am working on filming brand new workouts, but ran into some technical glitches. I filmed a Total Body Workout today (twice!) and when I went to add interval timers and captions to the video the whole thing glitched. I realized there was an issue at the end of the first round because the camera froze, so we immediately reshot the whole thing, but the playback on the second video stuttered and froze as well.

I am not sure what the camera issue is, or if we need to replace our filming equipment and software, but we are actively working on the problem. I’m feeling strong, happy and ready to film and I will not let this derail me. I might end up hoping on Facebook Live to share this workout, so keep an eye out there: www.facebook.com/MelissaBenderFitness

In the meantime, thanks for bearing with me as I share some throwback workouts and get back into the groove of filming regularly.

I have so many fun workouts planned. I can’t wait to share them with you!

Behind the scenes, I am still progressing with Martial Arts, teaching a Yoga kinesiology course at the University I teach for, and will be starting a jogging course in a few weeks. Jesse and I recently tested for our Yellow belts and are progressing with our training. I’m really enjoying the process and learning new skills.

If I had the time and money I would spend my days learning so many new things: ballroom dancing, foreign languages, guitar, piano, take an adult gymnastics class and continue my private ballet lessons (my instructor started law school so I stopped that a couple years ago)….my imagination goes wild as I think about all of the amazing things out there to learn. Time is absolutely precious my friends. If there is something you want to learn or try go for it.

Tang Soo!

If you could try something new what would it be? Let me know in the comments!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

  1. In/Out Squat
  2. Pendulum: Right
  3. Pendulum: Left
  4. Double Curtsy: Right
  5. Double Curtsy: Left
  6. Modified Pistol Squat: Right
  7. Modified Pistol Squat: Left
  8. Half Moon Pulse: Right
  9. Half Moon Pulse: Left
  10. Warrior III: Right
  11. Warrior III: Left
  12. Hydrant Extension and Tap: Right
  13. Hydrant Extension and Tap: Left
  14. Leg Series: Right
  15. Leg Series: Left

Finish with Yoga with Sean Vigue

Cardio Core HIIT + Power Yoga Total Body Workout with Special Guest: Sean Vigue

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Hi Everyone!

We have a very special workout collaboration for you today.

I joined up with the wonderfully talented Sean Vigue to create an amazing Total Body Workout. This routine combines Core focused Cardio HIIT and Power Yoga.

That means you are going to be getting a FABULOUS workout in today.

I have had the pleasure of collaborating with Sean Vigue on several occasions, and I am always proud of the workouts we create together. You will find the workout video, and HIIT breakdown below.

Let me know what you think of this workout, and if you would like to see more Bender/Vigue workout combos in the future.

You can find Sean Vigue on Youtube: https://www.youtube.com/user/motleyfitness or on his Website: www.SeanVigueFitness.com

His workouts are definitely worth checking out. Feel free to tag us both on Instagram or Facebook with your workout check-in.


Have fun, and work up a sweat today!

In the Bender household, we are on week three of eating all home cooked meals. Okay, almost all home cooked. We’ve eaten out twice for Family dinner with extended family.

We are really noticing a difference in our energy levels, feeling healthier and stronger.

Eating all home cooked meals is so much more satisfying. It does take longer to shop, prep, cook, and clean all of the dishes. Somehow, despite the increased time and effort going into these tasks, with my increased energy levels it seems like I am able to get more done throughout the day.

Tasty Lunch! Tex Mex Black Bean Wraps.

We have been focusing on eating a wide variety of vegetables, and incorporating more meatless meals into our food rotation. We still eat seafood and poultry, but re-focusing on vegetables has us feeling great.

I hope you enjoy today’s workout! Please leave us a comment and let us know what you thought. Kind words of thanks to Coach Vigue for joining us are always welcome and appreciated.

Have fun and don’t be afraid to work up a great sweat! If we took you out of your comfort zone today, that’s a great thing. You never know how much you are capable of, until you try something new.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout Breakdown:

First 20-Minute HIIT: Interval Timer Set for 15 Rounds of 30/50

1. Plié Twist and Tap-Right

2. Plié Twist and Tap-Left

3. Warrior III Pulse & Squeeze-Right

4. Warrior III Pulse & Squeeze-Left

5. Goddess Tap

6. Rock the Boat

7. Russian Twist

8. Plank Jack

9. Rotating Push-up

10. Heel Lift Plank

11. Temple Tap Abs

12. Reverse Plank Step

13. Side Plank Reach-Right

14. Side Plank Reach-Left

15. Angel Abs

Continue with Power Yoga by Sean Vigue. 

Enjoy!

Always consult a doctor before starting any exercise program. 

35-Minute Yoga Flow: Lean Strength and Stretch

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Hi Everyone!

I have a new Yoga Flow to share with you today. With Yoga it’s important to focus on your body and your breathing. I encourage you to focus on being present in the moment, and with the movement.

One of my favorite things about yoga is the mind/body connection. It is an amazing way to center yourself, and practice letting go of life’s stressors. Concentrate on each pose, how your body feels, and what you are doing. We are used to multi-tasking- I multi-task so often that the word multi doesn’t seem extensive enough. During exercise it’s a great time to bring yourself back into what you are doing. We have to practice being alert to the present moment.

Remember, don’t ever push to the point of pain. You should feel a stretch, and maybe even muscle burn, but not pain. Learn to respect your body’s current limitations. With practice you will find that you can expand your stretch, and incorporate new poses into your practice.

I end this flow in Savasana. It is an amazing pose for relaxation. When I teach my group yoga classes I always end with Savasana and a guided relaxation. Let me know in the comments if you would like me to include the guided relaxation at the end of my next yoga flow (or even in a video on it’s own).

If you need suggestions for modifications please let me know in the comments below. Do not be hard on yourself during your practice. Flexibility can vary from day to day. Certain poses may be difficult, and then suddenly you “get it.” Try to focus on being grateful for what your body is capable. Don’t worry about comparisons (even with yourself), and just honor what your body is capable of today.

I hope that you enjoy today’s yoga flow. I have more new workouts headed your way!

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Some of the poses you will find in this workout. There are several more in this flow:

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Yoga, Pilates, Bender Fitness: Workout Fusion

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Hi Everyone!

Are you ready to work on your strength and flexibility today? Today’s workout is a combination of Yoga, Pilates and Fitness based exercises. These movements will help you sculpt your body, while focusing on flexibility, range of motion, and injury prevention.

People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. As my Anatomy teacher always said in graduate school: more flexibility equals less stability, more stability means less flexibility. People who focus only on strength often do so at the expense of flexibility and lost range of motion. For optimal health it is best to have a combination of both strength and flexibility. 

As with any workout, feel free to modify based on your own personal needs. Yoga based flows often recruit muscles you aren’t used to using, because the movement patterns are different than those you use in every day life.

Table Pose: Chest/Shoulder/Hip opening pose. Strengthens the core, glutes, and thighs. Promotes strength and flexibility in the joints, especially the wrists and shoulders. Sanskrit Name: Ardha Purvottanasana

One of the main things to focus on during any yoga flow is being present in your body. What does that mean? Aren’t I always present in my body? What I mean is, don’t use distractions to get you through the exercise. Focus on using both sides of your body during each exercise. Reach, stretch, and let the physical and mental aspects of yourself work together.

Often with exercise, we try to distract ourselves to make it through. We may be getting in a run, but thinking about our to do list, or doing jump squats, but thinking of anything we can to get our minds off of our burning muscles. Science has shown that focusing on the exercises, and the body parts engaged in the exercise actually makes the exercise more beneficial. I’m serious! Just by paying attention to what you are doing you can improve the benefits of your workout.

Dancer Pose at Nohoch Mul, Coba, Mexico

This will help you to focus in other areas of your life as well. When I find my mind wandering and I need to re-focus I concentrate on my breathing. Breathing in, and breathing out. It usually takes just a few breaths before I can hone in on what needs to be done.

Meditation is a really great way to learn how to be present in your body. If you are a multi-tasker (I am multi-tasking crazy) it can be especially hard to take time away and focus on just existing. It does wonders for your body, stress levels, and mental health. Even a relatively short period of time spent meditating can make a big difference.

Schools and prisons are incorporating meditation to decrease problem behaviors, and the results are amazing. It helps people to self-regulate their own behavior. Instead of reacting to a situation, people are able to choose how to respond.

I hope you enjoy today’s workout. It’s important to challenge your body in different ways. If you are used to doing HIIT, don’t be afraid to incorporate something different!

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Maverick on Instagram: MaverickBender

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

 

 

Yoga Stretch and Recovery Workout

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Good Morning!

You made it to Day 17 of the Original #30DayWorkoutChallenge! That’s fantastic! I am sure you are ready for a yoga stretch & recovery day (I know I am!)

We had a few really intense workouts in a row. It’s important to alternate intense workouts with recovery days and workouts. Our muscles recover and grow stronger when we rest. Stretching will help to prevent shortening of the muscles, which helps you maintain proper range of motion, prevents injury, and helps you maintain appropriate biomechanics and alignment.

I really needed a yoga stretch last night! I have been battling low back soreness on and off for a month or two now. Maverick is about 20-pounds now, and I constantly have to correct my posture when I am holding him. I find that I am constantly in an anterior pelvic tilt position (see the photo below). This means that my hips tilt forward, belly presses forward, low back is shortened and my pelvic position is way off. I believe this is a big part of the reason why I have lost so much flexibility since having him.

Stretching, glute strengthening, and pelvic tilts are all a part of what I need to do to prevent further pain, and get my biomechanics back on track. I taught a 60-minute yoga class last night, and after the class my back felt fantastic.

I hope that you guys are doing great with the challenge! Don’t forget, I have a new challenge starting February 1st! A new DietBet Weight Loss Challenge with all new workouts! If one of your goals is to lose weight, you can sign up for the challenge here: www.dietbet.com/BenderFitness for a chance to win money while losing weight.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

40 Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender

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Hi Everyone!

Today’s workout is a brand new 40-minute yoga flow. I am joined in the workout by Sean Vigue. Sean is no stranger two my channel. This is our third workout collaboration, plus he filmed a Full Body Pilates Core Workout for BenderFitness just a few days before I had my son.

It is always fun to collaborate with other people in the fitness industry because everyone brings their own unique style to their workouts. Which means more versatility for you! During this workout we included a warm-up and cool down, a Power Yoga Fat Burn, and a Core Burn section.

You can find Sean:

On YouTube: www.youtube.com/motleyfitness
On his Website: www.seanviguefitness.com

I definitely recommend subscribing to his channel. He has a wide variety of workouts, and a fun personality. Plus, he is an accomplished author of several fitness books. I have his Power Yoga for Athletes Book and I really like it. It makes Yoga accessible to more people.

vigue-yoga-collab

You can find our other workout collaborations here: 

Full Body Pilates Core Workout

20-Minute Plyometric Pilates Fitness Fusion

20-Minute Cardio Core Workout

This month has been challenging for me. I feel like I have been starting & stopping, and halting before I am really able to achieve a good workout rhythm again. I will be writing about it today, and maybe doing a live video on Facebook.

I am really trying to hone in on my diet choices as well. When I get in my workouts my diet is more on track because I have less cravings. When I don’t work out my appetite can get totally crazy, and I don’t feel as satisfied. It can be a vicious cycle of bad habits! I know what I need to do to get on track, and I 100% know that I am capable of it, but it has been a struggle lately.

I hope you guys enjoy today’s workout and work up a fantastic sweat! Please comment, click Like on the youtube video and let us know what you thought of the workout, and if you want to see more collaborations in the future.

Have fun today!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Sean is on Social Media: @SeanVigueFitness

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Daily Yoga Challenge: 10 Sun Salutations

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Hi Everyone!

I mentioned in my video the other day that I am challenging myself to do 10-Sun Salutations every day for the rest of the month. If you want to do it along with me you can use this video. The entire video takes about 25-Minutes, so if you need to split it up throughout the day you can do that. I try to do mine continuously, but sometimes the baby needs me before I am done with the series.

I consider Sun Salutations to be a foundational yoga exercise. Many practitioners recommend that new students do Sun Salutations exclusively for the first few years of their practice before moving onto other posture variations. It is a great full body exercise that focus on strength and flexibility.

My very first video on youtube & BenderFitness was actually Sun Salutations. I was so nervous in front of the camera, and I felt awkward. It’s amazing how much more natural it feels talking to everyone after 5-years of practice!

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If you didn’t see my announcement video the other day you can check it out here: 5 Years of BenderFitness & Upcoming Changes to BenderFitness. We are still filming on our iPhones since our camera broke, so if you want to help support BenderFitness so we can get a new camera we would greatly appreciate your donation here: https://www.patreon.com/BenderFitness.

Thank you all for your continued support and for sharing this fitness journey with us!

Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Yoga Stretch & Recovery

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Hi Everyone!

It’s workout time! Yesterday we had an intense workout combo: Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo. Today’s workout is a Yoga Stretch and Recovery. Stretching actually helps you make strength gains, improves alignment and flexibility, and can help reduce your risk of injury.

Even if you aren’t sure about yoga (I hear that a lot) don’t be afraid to give it a try! It is so good for you! I did an outdoor yoga class offered in my area on Sunday, and it was such a great way to start my day. Being 36-weeks pregnant I had to do some modifications, but the class was great for all levels, and a lot of fun.

Great Yoga Class in Downtown Pittsburgh with Nicole. We also ran into my friend Ali!

Great Yoga Class in Downtown Pittsburgh with Nicole. We also ran into my friend Ali!

I hope you enjoy today’s stretch! If you were looking for something more intense you can use the search bar to the left, or click on any of the Tabs on the left hand side of the page for another workout.

Enjoy!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Yoga Stretch & Recovery Workout Flow

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Hi Everyone!

I hope you are ready for a good stretch and strength yoga flow today. If you have been following along with this week’s workouts your body is probably ready for a more low impact workout today!

Below I have included links to the workouts I have posted so far this week:

Sunday: No Equipment: Full Body Workout: 20 Minutes Per Round

Monday: No Equipment Home Cardio Fat Burn: Full Body HIIT

Tuesday: Tight Stomach & Sculpted Booty Workout

Wednesday: Weighted Sweat & Sculpt Workout: Home Body Shaping & Cardio

Rest and strength go hand in hand. Your muscles grow stronger during the recovery and re-building process. Stretching, rest days, and active rest days help improve the speed of your physical results. You should incorporate 1-2 rest days per week into your workout routine.

I hope you enjoy today’s workout!
Melissa

PS My #MarchMovement #BenderFitnessChallenge is still going strong. I am posting 1 Challenge Move per day on Instagram: @BenderFitness I posted the video below for today’s challenge move.

 

Fit & Healthy Workout Challenge: Day 12: 30-Minute Yoga Flow

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Hi Everyone!

Welcome to Day 12 of my 4-Week Workout Challenge! Today is a Yoga Flow Day. You can also choose to take an active rest day, but the stretch will feel great after some of the workouts we have done this week.

Tonight I teach a 60-Minute Yoga group class. You can go through this flow once, repeat it, or pair it with another Yoga Workout. I love yoga because it is soothing and energizing at the same time. When I finish a yoga flow I feel amazing.

I do one inversion in this video, Crow Pose, but you don’t have to go upside down if you aren’t comfortable with it yet. Listen to your body and practice safety first. During the stretches never force any movements. Go to where your body allows. Flexibility improves with consistency and practice.

Have fun with today’s workout and let me know how you are doing with the challenge! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Enjoy!
Melissa

crow pose

Fit & Healthy DietBet Challenge: Workout 5: 30-Minute Yoga Flow & Stretch with Bonus Split Stretch Workout

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Hi Everyone!

Welcome to Day 5 of my Fit & Healthy New Year & DietBet Challenge! I hope that you are feeling great. We had an intense workout yesterday, 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment-200 Calories Per Round.

If you still want to join the DietBet Challenge it’s not to late. There is over $7000 in the Jackpot right now, and the money will be split by all of the winners who hit their weight loss goal. You can join until 14-Days into the challenge, however, the earlier you join the easier it is to hit your goal! You can join here: www.dietbet.com/BenderFitness

Today we are slowing it down and stretching out our muscles. Fitness requires strength and flexibility. It will help prevent injury, maintain proper biomechanics and improve your overall level of fitness. I have two videos below, a 30-Minute Yoga Flow & Stretch and my Stretches to Improve Flexibility for Splits video. Working on flexibility for splits can help relieve back and sciatic pain. Remember, with Yoga and Stretching, you don’t want to bounce into any of the movements, or force any of the poses. Wherever your body is today is perfect. With practice you will become more flexible.

These workouts can be paired with 30-Minutes of gentle cardio. The goal is to move, but also take some active rest and recovery today. Have fun! We have a good workout for you tomorrow!

Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings
Forward Fold
Runners Lunge with Stretch Back
Nose to Knee
Pigeon
Pigeon Fold
Pigeon Stretch
Down Dog
Cow Pose
Cat Pose
Leg Wall Stretch (right)
Saddle Wall Stretch
Split
Center Split

 

Yoga Flow Workout: Lean Stretch Fat Burn

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Hi Everyone!

It’s been a busy week, with some tough workouts. It’s time to stretch it out with a Yoga Flow. So far this week our workout schedule has been:

Sunday: I did an 8-Mile Run Outside.

Monday: 15 Minute Flab-u-less Arm Workout with Cardio Fat Burn

Tuesday: 15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Wednesday: 15 Minute Sculpted Body Home Workout with Dumbbells

Thursday: Today is a Yoga Flow.

This flow is short, about 20 minutes, but it can be repeated. Yoga is all about balance, so this workout helps tone and strengthen your entire body. Maintaining flexibility in your muscles and joints helps relieve pain and prevent injury.

yoga flow pic

Here are some other Yoga Flows you might enjoy: Yoga Flows. Have fun with today’s workout! Yesterday we had a celebration dinner for my sister finishing her last ever college course, and tonight we are going to the newest Star Wars movie premiere. Friday is Jesse’s birthday, but we are planning on filming this weekend. It has been crazy hectic lately, which I will be writing more about, but there ARE new workouts headed your way! We just haven’t had time to film them yet!

As always, you can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

See you soon!
Melissa

 

 

 

Yoga Stretch & Strength: 20 Minute Yoga Flow

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Hi Everyone!

I teach a yoga class this evening, so today’s workout is a Yoga Flow. One Round of this flow takes 20 Minutes, but you can repeat it, or choose to pair it with another Yoga Workout. It’s been a busy workout week, so I am sure your body is ready to stretch and do a low intensity routine.

Yoga flows are wonderful because they work every muscle of the body, while simultaneously stretching and improving flexibility and blood flow. It can help improve your physical and psychological well being.

Sunday: 10-Minute Standing Workout: Abs, Thighs & Butt

Monday: 20 Minute HIIT Boot Camp: Core & More Fat Burn

Tuesday: Better Booty Home Workout

Wednesday: Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout.

Thursday: Yoga Stretch or Rest Day.

One of the most important aspects of yoga (which also applies to all other exercise as well) is improving your mind & body awareness. Keep yourself focused on each aspect of the pose/movement. Not only does this improve the physical benefits that you achieve during exercise, but it helps you to free your mind from worrying about the past or the future. Learning the ability to focus on just the present moment helps reduce stress and improve your ability to handle unexpected events.

side angle pose

I hope you enjoy today’s workout flow. Let me know how you are feeling on Instagram or Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness

Melissa

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.

 

Arms & Back: Quick Home Workout & Power Yoga Sun Salutation Fitness Fusion

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Hi Everyone!

I hope you’ve been enjoying the workout week so far! If you need a rest day, you can take one today, and pick up with today’s workouts tomorrow. If you are still feeling good and ready to get in another workout I have a good combo for you today!

This is our week’s workouts so far:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: Jump & Tone Boot Camp
Wednesday: That’s today! Arms & Back/Power Yoga Fitness Fusion

Today’s combo includes an arm/back workout. I also posted a link to my Building to a Pull-up video. Pull-ups are one of the best exercises you can do for your back. If you have access to a pull-up bar I definitely recommend trying it.

The second workout today is a Yoga Fitness Fusion. It is a variation of regular Sun Salutations that incorporates dumbbells for an added full body challenge. It’s different from our regular workouts, but I think you will like it!

 

I filmed a new quick Thigh & Butt Workout last night. I will work on getting that posted this evening. For all my US friends I hope you have a fantastic Thanksgiving tomorrow!

Have fun with today’s workouts! Let me know what you think!

Melissa

PS I am on Instagram & Twitter as @BenderFitness
I am on Facebook at: www.facebook.com/MelissaBenderFitness

 

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

How to Build to a Pull-Up Article

 

 

 

 

20-Minute Yoga Flow & Stretch

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Hi Everyone!

Today’s workout is a yoga flow and stretch. It’s quick (20 Minutes), but your body will thank you for taking the time to stretch & challenge yourself in a different way. I also posted my Stretches to Improve Flexibility for Splits video.

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. :)

I am teaching a 60-Minute yoga class this evening.

Enjoy the workout!
Melissa

yoga-and-foam-roller-004

Stretches to Improve Flexibility for Splits

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings
Forward Fold
Runners Lunge with Stretch Back
Nose to Knee
Pigeon
Pigeon Fold
Pigeon Stretch
Down Dog
Cow Pose
Cat Pose
Leg Wall Stretch (right)
Saddle Wall Stretch
Split
Center Split