Stability Ball Exercise Routine

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Hi Everyone!

Today’s workout is fun! This is a full body workout, using a stability (or exercise) ball. The balance required with a stability ball, adds an extra element of challenge to this workout.

If you find it difficult to maintain your balance it’s okay. With practice your core strength will increase, and you will find the different positions easier to maintain.

For me the biggest challenge was holding the balance during mountain climbers on the ball. You can start by holding a plank, and work your way up to the mountain climbers.

As always, focus on form, and utilizing the movement’s full range of motion.

Enjoy the workout!
Melissa

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

Repeat 1-3X

1. Mountain Climber
2. Butt/Hamstring Pull
3. Back Extension
4. Front Leg Lift
5. Back Leg Lift
6. Knee Pull
7. Bridge Press
8. Squat and Reach
9. Pike
10. Ball Pass

Packing Lunch for Healthy Success

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Hi Everyone,

I am giving you a sneak peek into my lunch box for tomorrow. This meal took less than 5 minutes to put together (the chicken was left over from dinner last night).

Planning your lunch, and putting it together the night before can help you successfully make healthy choices even when you are on the go. You are ensuring that you have something healthy that will give you energy for the day, and prevent mindless snacking, or poor meal choices.

For lunch tomorrow I am having Avocado Curry Chicken Salad, fresh spinach, mini cucumbers, cherry tomatoes, and a whole wheat sandwich thin. I will also bring an apple, and plenty of fresh water. You can click on the link above for the recipe. If you’re not a fan of spices, leave out the curry.

A little bit of preparation will save me time and stress tomorrow morning when I am heading out to work. Plus, I know that I have a healthy and delicious meal that will give me energy during the day.

I would love to see what you are packing in your lunch! Post a picture on my facebook page: www.facebook.com/MelissaBenderFitness

See you tomorrow with a new workout!

Melissa

Weighted Weekday Workout

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Hi Everyone!

Tonight’s workout is a full body workout. I used two 20 lb dumbbells, but all of the exercises can also be performed with body weight, or the weight of your choice. It is important to work at your own level. Select a weight that is challenging for you, but allows you to maintain proper form throughout each exercise.

Jesse and I followed this workout with a 3.5 mile run. We took it at a slower pace than normal, because we wanted it to be a recovery run. Tomorrow I am planning a higher intensity workout day and Jesse is doing another trail run.

If you haven’t tried yesterday’s yoga workout yet you can find it here: Yoga Flow Workout: Lean Stretch Fat Burn.

See you tomorrow!
Melissa

This workout can be repeated 1-3X.

1. Man Maker
2. Single Leg Squat (right)
3. Single Leg Squat (left)
4. Down Dog Drag
5. Weighted Crunch
6. Weighted Surfer Burpee
7. Heel Press (right)
8. Heel Press (left)
9. Leg Circle Press (right)
10. Leg Circle Press (left)

Yoga Flow Workout: Lean Stretch Fat Burn

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Hi Everyone!

I asked on my facebook page what everyone wanted to see more of, and many people requested more yoga videos. Jesse and I teach fitness classes, yoga and boot camp, at a college near us, but we are off for the summer. I have missed teaching yoga flows, and it felt great to do a nice 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.

I am a firm believer in the benefits of yoga. I have presented (with three other talented researchers) at the Pennsylvania Occupational Therapy Association conference on the use of yoga to improve self regulation skills in children. Our presentation was also accepted to be presented at the American Occupational Therapy Association conference. I have also presented on the use of yoga to prevent falls, and improve balance in the elderly. Yoga has benefits across the lifespan.

In addition to this yoga flow Jesse and I had a very active day. We went to a trampoline birthday party. We spent an hour jumping on trampolines and playing dodge ball. We finished up our day with a 6.22 mile trail run.

I am planning a new workout for tomorrow, so enjoy the yoga flow and I will see you soon!

Melissa

Training and Supplementation: Choosing the Right Supplements

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Hi Everyone,

Lately I have received a lot of questions about supplements. Anytime I have a supplement questions I turn to Jon Shoop from Total Nutrition Mansfield. I am a Total Nutrition sponsored athlete. You can check out my bio on their page: Melissa Bender Sponsored Athlete. Total Nutrition sent me a fabulous care package.

These are the supplements that Jon recommended for me: BCAAs, Protein and a multi-vitamin.

The protein is Lean Active 7. It has 30 grams of protein from 7 protein sources (Whey Isolate, Whey Concentrate, Whey Peptides, Egg Protein, Casein Protein (calcium and potassium), and Milk Protein. It also has 3 grams of dietary fiber. The flavors are Chocolate Cake and Vanilla, and they are both delicious. It’s great mixed with water, mixed in Greek yogurt, and in smoothies.

Amnio Core BCAAs. Branched Chain Amino Acids help preserve lean muscle, improve muscle endurance, and improve muscle recovery and protein synthesis. This is a pre-workout supplement. Alternately, you can take it during very long workouts to maintain your energy. As an added bonus, the BCAAs have electrolytes to enhance hydration.

Multi-Vitamin: Alkalinity Fuel. This is a water soluble vitamin, that has never been de-natured by the heating process. It is instantly absorbed by your body, and helps improve your energy and immune system. Personally I love this vitamin because I have a sensitive stomach. Most vitamins in pill form make me feel instantly nauseous, but I haven’t had that problem with Alkalinity Fuel.

You should always support any training program with healthy eating and whole foods. Don’t forget that it is possible to meet all of your dietary needs without the use of supplementation by eating a balanced diet. If you chose to use supplementation it should support a healthy lifestyle, not substitute for un-healthy decisions and meal choices.

If you have questions about the right supplementation for your goals send Jon a message on Total Nutrition’s facebook page: www.facebook.com/TNMansfield. He is always willing to help, and he has the education and knowledge to support his recommendations. If you have a disease such as: ALS, kidney problems, high blood pressure, or thyroid conditions among others, use of supplements is something you should discuss with a nutritionist. Tell them any illnesses or concerns that you may have so they can help you make an educated decision regarding whether or not a supplementation program is appropriate for you.

Have a great day! I will see you tonight with a new workout!
Melissa

If you enjoyed this post, other posts you make like:

Abs Are Made in the Kitchen: Meal Prep

Protein Pancakes: Two Recipes (Rolled Oats or Gluten Free)

Apple Omelette Recipe

Green Smoothie

Peanut Butter Greek Yogurt: High Protein Snack

Dancer Body Workout

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Hi Everyone!

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement.

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!

Melissa

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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Belly Fat Burn Workout

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Hi Everyone!

As you can tell from the picture above I definitely got a good workout today! This workout is focused on toning all of the muscles of your stomach/core, while burning fat at the same time.

Let’s uncover those strong ab muscles so we can see all the results of the hard work we’re putting in. 🙂 The combination of strengthening moves, and cardio intervals will help maximize fat burning, while maintaining lean muscle. This results in a boosted metabolism, and increased firmness and tone throughout your body.

I alternated every other exercise with jump roping. You could also substitute high knees, froggers or mountain climbers if you don’t have a jump rope. I was planning on also doing a run, but as I am just recovering from being sick yesterday I decided not to push it. Instead, Jesse and I went on a short leisurely walk, about 1.5 miles.

I hope you all enjoy the workout! See you tomorrow.
Melissa

Beginner: 10 reps, 30 second cardio intervals
Intermediate: 15 reps, 45 seconds cardio
Advanced: 20 reps, 60 seconds cardio

*Timed Cardio Burst between each exercise

1. Situp Crunch
2. Sumo Pushup
3. Heel Tap Leg Lift
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Prone Heel Lift
7. Leg/Hip Lift
8. Knee Drop Plank
9. Bicycle
10. Clockwork Plank

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

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Hi Everyone!

This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn.

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals.

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism.

Enjoy the workout! It made it into my new favorites list!
Melissa

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises.
*HIIT workouts are very intense. Push yourself, but also listen to your body.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Quick Workout

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Hi Everyone!

I had big plans for my workout schedule this week, but allergies got the best of me! As soon as I got home from work yesterday I went to sleep, woke up long enough to have some chicken soup (home cooked by my mom!) and then went back to sleep.

I am feeling a lot better today, but still congested, with lots of sinus pressure. I took a few days off, and although I don’t feel 100% I felt well enough to get in a workout.

I did a 3.5 mile run outside at a comfortable pace, and followed it with this quick workout. This workout is great for runners because it helps strengthen and stabilize the muscles that support running.

I am planning a good workout for tomorrow. 🙂

Melissa

Begginer: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Heel Tap Abs
2. Slow Pushups
3. Oblique Hip Drop, Elbow Tap (right)
4. Oblique Hip Drop, Elbow Tap (left)
5. Step Up (right)
6. Step Up (left)

Repeat 1-3X

At Home Body Tone

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Hi Everyone!

I did this workout last night, but it’s been another busy day so this is the first chance I have had to post the breakdown!

Along with this workout Jesse and I did a long run. We went to a local park and did a 10 mile run. It felt great, and I couldn’t help but think back to when I first started running and I could barely go two blocks without stopping. I have said this before, but I think it’s really important to take time to appreciate how far you have come. This is especially true if you feel like you have plateaued, or you aren’t getting results as quickly as you want to. Instead of being frustrated and unhappy, take a moment to give yourself credit for what you have accomplished so far.

Today I took it easy with my workout. I ran a mile, and walked 2 miles. Tomorrow there will be a new workout. 🙂

See you tomorrow!
Melissa

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

1. Plank Squat
2. Slow Mountain Climber
3. Side Sit-up Twist (right)
4. Side Sit-up Twist (left)
5. Warrior Lunge Lift (right)
6. Warrior Lunge Lift (left)
7. Starfish Can-Can
8. Prone Heel Press
9. Leg Series (right)
10. Leg Series (left)

ABs-olutely Swimsuit Ready Core Workout

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Hi Everyone!

Tonight’s workout is focused on the core. This is a tough 10 minute interval workout.

I love core workouts because a strong core helps you in everything you do. It improves your balance, posture, and helps protect you from injury.

This routine works every aspect of the core. It’s challenging and quick, but if you have more time you can repeat it.

I combined this workout with a 3.5 mile run outside. The weather is in the mid 70s, and the skies were pure blue, so I answered the call of the road and put in some miles. I just can’t resist the sunshine! I did it prior to filming, so if I look a bit wind blown in the video that’s why. 🙂

I am getting the racing bug again. Last summer one of my goals was to improve my 5K time (which I did! Yay!) This year I would like to improve my time again, and start training for a half marathon. Eventually I would like to train for a full marathon, but I am worried that between working and blogging I wouldn’t have enough time to dedicate to the training. Either way I will be sharing my journey with you here.

Enjoy!

Melissa

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

15 Minute Body Weight Interval Workout: Home Fat Burn

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Hi Everyone!

Tonight we changed it up a bit, and Jesse got out from behind the camera and led the workout. 🙂 It’s a high intensity, fat burning workout. This workout uses no equipment, and only takes 15 minutes, but you will feel the burn!

Interval workouts maximize your fat burning capacity, so it is as beneficial as doing steady state cardio for 2-3X as long. Plus, your metabolism remains boosted for hours after the workout. HIIT (high intensity interval training) workouts are on of the best ways to burn fat and maintain lean muscle.

I hope you guys enjoy Jesse and the workout! See you tomorrow!

Melissa

All Levels: Max reps during each 50 second interval. Repeat 1-3X.

1. Frogger
2. Lunge Jump
3. Superman
4. Spiderman Pushup
5. High Knees
6. Heel Tap Squat Jump
7. Hip Lift
8. Leaning Pushup
9. Bicycle Abs
10. Mountain Climbers
11. 1 Leg Hip Thrust (right)
12. 1 Leg Hip Thrust (left)
13. Pendulum Squat
14. Running V-Sit
15. Burpee

Summer Body Fat Burn

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Hi Everyone!

It was gorgeous outside yesterday so we headed up to the State Park near us and took our workout outside. I love sunshine. Jesse and I followed the workout with a run. I did about 3.5 miles at an easy pace. Jesse did about 4 miles and did a fartlek run, incorporating sprints into his workout.

This is a full body, fat burning workout. I incorporated sprints at the beginning and end of the workout. Other options include jump roping, or 30-60 seconds of high knees.

Enjoy!
Melissa

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

*Team Bender’s weekend challenge: add 5 reps to each exercise.

Start: Sprint
1. Walking Lunge
2. Lateral Squat Jump
3. Squat Walk
4. Sumo Pushup
5. Lunge Jump Kick
6. Knee Drop Plank
7. Side Plank Twist (right)
8. Side Plank Twist (left)
9. Surfer
10. Plank Press
Finish: Sprint

Repeat: 1-3X

Low Impact 8 Minute Interval Part 2: Weighted Abs/Core

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Hi Everyone!

This is part two of my Low Impact Workout. This section of the workout is focused on the core. You can find part one here: Low Impact Workout Part 1: Lower Body

This workout can be done with or without weights. I used a 20 lb dumbbell during this workout. It’s a nice challenge, and it’s good for your body to switch up your workout routine.

This workout can be repeated 1-3X on it’s own, or in conjunction with part 1.

Enjoy!
Melissa

All Levels: Max Reps During Each 50 Second Interval.
*Focus on Form.
Repeat 1-3X.

1. Russian Twist
2. Weighted V-Up
3. Right Plank Row
4. Weighted Hip Lift
5. Left Plank Row
6. Weighted Crunch Twist
7. Weight Drag Plank
8. Back Extension or Superman

Low Impact 8 Minute Interval Part 1: Lower Body

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Hi Everyone!

This is a two part, low impact workout. It utilizes several compound movements, and can be done with body weight or dumbbells.

This section of the workout is focused on lower body, and can be repeated up to 3 times. It can also be done alone, or combined with part 2, which focuses on abs.

I will also be posting a video that combines both sections of the workout. The separate videos make it easier to select the amount of time you have for your workout, and how many times you want to repeat each section.

Enjoy!

Melissa

Click here for part 2 of this workout!

All Levels: Max Reps During Each 50 Second Interval
*Do not sacrifice form for speed. Form is number one!
*Weights are optional, and should be selected based on what is challenging for you. My dumbbells weight 20 lbs each.
Repeat 1-3X. Follow with the Low Impact 8 Minute Ab Interval Workout.

1. Heel Lift Squat
2. Dip Kick
3. Squat Row
4. Curtsy Lunge Twist Lift (right)
5. Curtsy Lunge Twist Lift (left)
6. Romanian Deadlift
7. Press and Lift (right)
8. Press and Lift (left)

10 Minute Ab Fat Burn Workout: Plus Round 2 (No Talk, All Work) Bonus

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Hi Everyone!

Today’s workout video is a little bit different. I did one round the way I normally do, going through and explaining the moves as I go. Then I filmed one round of me going through the workout real time, with no talking.

I actually found it to be very awkward to go through the workout without talking. I wasn’t going to post the whole video, but I thought I would try it out and see if you guys find it helpful. You can see me struggling through the workout, and trying to push the whole time.

As you can tell by the outfit change I didn’t do the workouts consecutively. I had extra time in the evening and decided to repeat the workout.

I hope you enjoy the workout. Let’s get ready to be strong, and look great in our summer clothes!
Melissa

PS If you want to see something cute my cat (Gambit) did, scroll to the bottom of the page!

1. Bicycle Abs
2. Wide Burpee
3. Oblique Toe Reach (right)
4. Oblique Toe Reach (left)
5. Super Fly Girl
6. Russian Kicks
7. Heel Tap Abs
8. Walk the Plank
9. 3 Part Abs
10. Mountain Climbers

Bicycle Abs

Wide Leg Burpee

Oblique Toe Reach

Super Fly Girl

Russian Kicks

Heel Tap Abs

Walk the Plank

3 Part Abs

Mountain Climbers

Bonus pictures! Gambit likes to workout!

Veggie Wrap: Fast, Healthy, Delicious

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Hi Everyone!

I have been veggie obsessed lately! Salads, sandwiches, wraps. I just can’t seem to get enough veggies.

In honor of Earth Day I wanted to share some vegetarian recipes. This was my lunch yesterday (and very similar to my lunch and afternoon snack today!)

It’s easy, quick, healthy and filling. You can use any vegetables that you want, and if you leave off the feta it’s vegan.

Ingredients:

-Wrap of Choice (this is also delicious on Ezekial Bread or whole wheat)

-Sliced Tomato

-Baby Bella Mushrooms (sliced)

-Diced Avocado (hummus can be substituted)

-Mini Cucumber (sliced)

-Tomato Basil Feta Cheese (optional)

*I would have added fresh baby spinach, but I was out. Artisan Lettuce is also good.

Add all of the veggies to your wrap, fold up and enjoy.

Today I brought a large salad to work with most of the same ingredients, a whole wheat sandwich thin, and a triangle of spreadable cheese. I ate half of the salad for lunch, and had the rest on a sandwich with the cheese as an after work snack. It was delicious, satisfying, and best of all my stomach felt great after eating it! (As someone with food allergies/sensitivities this is a huge bonus!)

Enjoy!

Melissa

Love Handle Loser: 12 Minute Interval Workout

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Hi Everyone!

Tonight I re-did an older workout: Love Handle Loser, Lower Ab Workout. Originally I did this workout with Cydney, and we filmed the workout as a tutorial. This time I switched it up a bit, and tried it out interval style. The original video has variations for all levels, so be sure to check it out. This is a fat burning core workout.

I have a confession to make. I wasn’t pushing as hard as I could during the intervals. After the workout I realized that if I’m going to truly go high intensity I need to amp up the volume a bit!

That was a good motivator for me as I headed out into the glorious sunshine (as it grows warmer you will continue to hear how much I love the sun. I can’t help it. It truly brings me joy!) I decided to do my run at a comfortable pushing pace. That resulted in me shaving 1 minute and 17 seconds off of my 3.5 mile run (as compared to a few days ago when I completed the same run). My slowest mile was an 8 minute, 39 second mile and totally uphill. The rest of my miles were between 6:56-7:47 pace.

Jesse was doing a hard run today so I was on my own. Even though he’s much faster than I am I find that I go much slower when I run with him. My theory is that it’s because I talk a lot more when I run with Jesse. When I run by myself I just go.

In honor of Earth Day I will be posting a vegetarian recipe. I am also doing some planting again this year (flower and vegetables). What are you doing for Earth Day?

Enjoy the workout!
Melissa

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X

1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee

Pregnancy Progress Pics and Workouts: Meg 10 Weeks After Baby

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By far my favorite part of having my blog is when people share their progress pictures with me! Today I have the pleasure of introducing you to Meg.

Meg is a full time graduate student. She is studying to be a nurse practitioner. She also works as an RN, and is the mom of a beautiful 10 week old baby! She is very busy, and doesn’t have hours per day to spend working out.

Meg said: “Needless to say, I don’t have much time or energy to spare these days. My husband found your page for me, and the short, intense, no-equipment-required workouts get results and fit my schedule. I still have a long way to go on my fitness journey, but your page is a valuable resource that I now recommend to friends and patients alike.”

In picture number one Meg is 9 months pregnant and weighs 145 pounds. In picture two (taken yesterday) she weighs 115 pounds.

Meg and her family are about to embark on an exciting trip, and during it she is going to continue to challenge herself with my workouts. She is going to send in another picture in about a month to show us her progress. I can’t wait to see her continuation of her fitness journey! What better gift can you give yourself, and your family than increased health and energy?

Meg’s Workouts:

“I mostly followed your bikini competition prep month 1 schedule (working at the intermediate rep/time recommendations, usually repeating twice). I also did the fitness transformation workouts because I found if I was cheering for Josh there were fewer thoughts dedicated to my own struggles/discomfort . My favorite workout so far though has been the 10 minute quickie posted this week; I loved the burn from the side step leg lifts!”

Month 1 Bikini Prep Workout Schedule

Fitness Transformation with Josh Workouts

No Excuses! 10 Minute Interval Workout

Congratulations Meg and thank you for sharing your journey! You’re an inspiration. Stay strong, healthy, and fit!

Bender Fitness

Fitness Should Be Free

Stability Ball Exercise Routine

Packing Lunch for Healthy Success

Weighted Weekday Workout

Yoga Flow Workout: Lean Stretch Fat Burn

Training and Supplementation: Choosing the Right Supplements

Dancer Body Workout

Belly Fat Burn Workout

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

Top 10 Bender Fitness Workout Videos

Quick Workout

At Home Body Tone

ABs-olutely Swimsuit Ready Core Workout

15 Minute Body Weight Interval Workout: Home Fat Burn

Summer Body Fat Burn

Low Impact 8 Minute Interval Part 2: Weighted Abs/Core

Low Impact 8 Minute Interval Part 1: Lower Body

10 Minute Ab Fat Burn Workout: Plus Round 2 (No Talk, All Work) Bonus

Veggie Wrap: Fast, Healthy, Delicious

Love Handle Loser: 12 Minute Interval Workout

Pregnancy Progress Pics and Workouts: Meg 10 Weeks After Baby