Stronger Core and More Workout

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Hi Everyone!

This was my workout from last night. It’s only six moves, but it’s not easy. This routine combines dynamic movements, and body sculpting exercises that will help burn fat and shape your muscles.

This workout can be repeated between 1-5 times. Remember to focus on form for the best results.

I followed this workout with 30 minutes on the treadmill. I am two weeks away from my first NPC bikini competition, so I am planning on continuing to focus on getting my cardio in along with my workouts.

If you have been following along with my Bikini Prep workouts I will be posting the breakdown of Month 2 today.

Month 1 Progress Pics: Goal NPC Bikini Competition: Month 1 Progress Pics

Month 1 Workouts: My First Bikini Competition Prep Workouts

For any of you yogis out there I also posted a “How To” video for Crane/Crow Pose, and Side Crow. You can check that out here: Yoga Arm Balance: Bakasana (Crane/Crow, Side Crow, Extended Side Crow)

I hope that you all enjoy the workout! There will be a new one posted today. 🙂

Melissa

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

1. Lunge Jump Kick
2. Stability Ball Pike
3. Squat Jump Kick
4. Plank Walk Out
5. V-Up Twist
6. Prone Heel Press

Yoga Arm Balance: Bakasana (Crane, Crow, Side Crow) How To

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Hi Everyone!

Yesterday I realized that it has been a while since I practiced any yoga arm balances. A lot of people want to achieve crow/crane pose, or side crane. I made this video to show you some ways to get into these poses.

If you are first starting out it is a really good idea to place a pillow or rolled up mat on the floor in front of you. I don’t want anyone falling on their head! You can even start building to this pose by starting in headstand position, and balancing on your elbows. As you gain strength in your arms and core, and confidence in your ability to support yourself you can move onto the harder variations.

Bakasana, the Sanskrit word for Crane/Crow (this pose is called both depending on where you take yoga), is the most important arm balance, because it provides a foundation for all other yogic arm balances. It will help strengthen your wrists, arms, core, and back. As you grow stronger and more balanced you will find that you are able to lift yourself higher, and straighten your arms.
Once you are comfortable with Crane pose you can start experimenting with variations of the pose. To warm up your body you can start with a yoga flow or Sun Salutations.

I hope that you all find this video useful! There is a new workout that will be posted soon, so be sure to check back!

Melissa

Extended Side Crane Pose

Side Crane/Crow Pose

Walk Like An Paleolithic Ancestor Or Stay Away from Ho Hoe’s

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Photo and Article by Giles Augustine:

Paleo is quite the buzz word nowadays, but what is the origin of this strange and foreign idea. Derogatory words have been tossed around like gluetards. So many modern weight loss diets are focused on low-sugar, low-fat, ready-made smoothies, microwave dinners, that amount to highly processed chemical sludge. No wonder Jenny Craig Patrons get fatter even though they are consuming less calories.

80% of the food in our grocery store today did not exist 100 years ago. Industry is engineering Salmon with eels to grow to the size of rolled yoga mats. Modern Food Industry sounds more like a 1980s b-rated sci fi movie. Starbucks and other chains are using the red pigment from beetle poop in coffees. Western and Eastern society has genetically selected animals and cross bread thousands of plants for millennia. Nothing is the way as it once was. But we are essentially unevolved from our prehistoric ancestor in regards to diet. Yes; nowadays we are Homo Sapien Sapien, a new species of humans. Some of us have genetically evolved to process another animal’s milk.

We are hunters and gathers. We are not meant to eat food made from petro-chemicals or beetle poop or made in laboratory like a rat lab. Open your eyes to the world around you. We are living in the movie “Wall-E.” People are getting heart disease, diabetes, cancer, and hypertension. The common thread is the sedentary lifestyle with our industrial processed diets. Our ancestors were trim and healthy with evidence of longevity to the centurion mark. All the while living off a hunter/gatherer diet. The name implies the diet. We fished and hunted wild game, and we gathered wild vegetables and fruits. We were a non-agricultural society. We worked very little and played very hard.

How does this diet translate to the grocery store?

Grocery store meat is not the meat that we hunted in Africa. Even the store bought salmon (which previously to 2012 hadn’t changed for 10,000’s of years) is now genetically engineered, with coming FDA approval. Monsanto and its cohorts fill animals with pharmaceuticals, growth hormones and an array of strange and random chemicals. At all levels of the production, industry is putting chemicals in the food. Chemicals to keep fruit and vegetables ripening after being picked,. Pesticides engineered into the plants and soil.

The USDA organic label has thousands of acceptable pesticides, not to mention the industrial pollution that is already present in the air, water, and soil. If you think you can buy healthy toxic-free food out of the grocery store, you are drinking the kool-aid.
The only true way to have a diet akin to our original ancestral diet, would be to grow or gather your own food and hunt your own game, which is realistically impossible in an urban setting.

Don’t get glum. Our bodies are biologically prepared for the toxic jungle. With proper diet and regular exercise, our bodies can adapt to every day industrial contamination. For instance, a new study mapping the human genome discovered a gene previously thought to be useless, was found to actively fight cancer cells, if certain foods were apart of the diet (apples, broccoli). My advice for you, simply do not eat anything but fruit, vegetables and unprocessed meats. It’s not easy to switch to a Paleolithic diet, industry has put addictive substances in food and drink. There is also inherent addictive properties to certain foods like the opiate qualities of wheat.

Try to live a simpler life. Bicycle to work. Quit cigarettes and drugs and alcohol if you do them. Drink tea and coffee instead. Get comfortable shoes. Learn how to hunt and hunt your own game, help the eco system by eliminating invasive species. Also start a little garden on your roof or rejuvenate an empty lot with guerilla gardening.

I live in Jackson Wyoming, and I have the opportunity to hunt deer, elk, moose, and I have my own green house. But the majority of my food comes from the grocery store. I boycott Monsanto and all the other companies that paid millions of dollars in lobbying against GMO labeling in California. I bought a farm share this summer. I hope to have all my own food grown or hunted by myself by 2017. I eat the same thing every morning, Kale, Eggs, and Bacon. Then I make a dish in the oven with all sorts of vegetables; brochilli, cauliflower, carrots, beets, celery, turnips, etc. With some random meats like beef heart, steak, lamb chop, salmon, really anything as long as it is not processed. I use a lot of spice like peppar, tumeric, garlic, etc. I only stay away from salt. I use any plant based oils and butter regularly. I eat as much fish and seafood as possible, whilst walking a delicate balance of not overloading on mercury. I buy canned vegetables because it is sometimes cheaper than fresh vegetables. I spend less than $200 a month on food for myself.

Bio: Giles Augustine

20 something Ski Bum. Lives in Jackson hole. Spent last 5 years ski mountaineering in Utah, Alaska, New Zealand, Wyoming, Washington, etc. Bicycle from Seattle to San Diego. Hiked over 5000 miles around world. Activist. High Risk Specialist. Filmmaker.

You can find Giles at:

500snowdays.tumblr.com

instagram.com/500snowdays

Bubble Butt Cardio Burn

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Hi Everyone!

Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well.

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique.

It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights.

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge.

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today.

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

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

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps

Eat Like Bender! A Typical Day of Meals

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Hi Everyone,

By popular request on my facebook page, I am writing about my diet. I have given you a glimpse into my meal prep with photos in my post: Abs Are Made in the Kitchen. I have shared my grocery list: Melissa Bender’s Grocery List, which also has pictures of some typical meals. You can also see meal pictures on my Instagram page.

Whatever I meal prep on Sundays I tend to eat for lunch during the week. Below is a sample day of eating. It is pretty typical. The veggies may change. (I love vegetables)! Sometimes I crave a bowl full of broccoli or mixed veggies with a touch of marinara sauce.

I average between 1900-2000 calories per day. I eat/snack all day long. I am hungry every few hours, so I bring a lot of food to work with me. I have chicken and salmon salads pre-packed in my fridge right now. I have one for lunch Mon-Friday and some weekends. I always keep a granny smith apple in my lunch (which I may have as a morning snack, with lunch, or afternoon snack. I listen to my bodies hunger signals). I also drink 10-12 glasses of water per day.

There is no trick or crazy diet technique. I try to eat primarily foods that are unprocessed. I cook/prepare almost all of my meals at home. I eat when I am hungry, and try to make healthy choices. I incorporate all of the food groups into my diet. I am super busy so I don’t spend a lot of time in the kitchen. I try to keep meal prep simple.

Here’s a glimpse into what I eat.
Melissa

Breakfast

-Whole Wheat Sandwich Thin or Ezekial Low Sodium Bread
1 Egg
Fresh Baby Spinach
Hummus

-Or Oatmeal with Maple Brown Sugar and Fresh Walnuts. (If I have oatmeal, I have my breakfast sandwich as my 10 AM snack).

-Coffee with Coconut Almond Milk (unsweetened) or Unsweetened Vanilla Almond Milk

Snack
-Apple, Orange or Banana
-or Trail Mix, Granola, or Triscuits
-or Breakfast Sandwich

Lunch

-Chicken or Salmon
-Fresh Baby Spinach Leaves
-3-4 Cherry or Grape Tomatoes
-Peanut Butter Greek Yogurt
-Veggies (whatever I have prepped for the week)
-4 oz Sweet Potato (sometimes)

Snack

-Banana sliced in half with Organic Peanut Butter
-or PB Greek Yogurt (if I didn’t have it for lunch)
-or PB Bread
-or Green Smoothie

Dinner
-Salmon or Chicken
-Broccoli

Snack
-Cereal (Raisin Bran or Shredded Wheat) (about 1 cup)
-Coconut Almond Milk
-or Bowl of Veggies, plain or with red sauce.

Note: These are not the only foods that I eat. This is an example of a typical day of eating. Over the next few days I will try to remember to take pictures of my food to share with you. I will try to share a week’s worth of meals.

Below are two pictures of alternate dinners I have had recently:

Tilapia or Salmon Soft Tacos

Protein Pancakes

Static/Dynamic Body Sculpt: Abs and Arms

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Hi Everyone,

Tonight’s workout uses a combination of static and dynamic exercises that will focus on toning and sculpting your arms and abs. The combination of isotonic and isometric exercises provides a versatile challenge for your body that will help increase muscle endurance and strength. You may find that you are surprised by which exercises you find the most challenging!

I enjoy switching my workouts, and seeing how my body adjusts to the new demands. Not only does this keep workouts fresh and interesting, but it allows your body to develop a new skill set. Every challenge you present yourself teaches your body something new.

After this workout Jesse and I went outside for a run. The weather was in the 60s again, but the forecast is calling for it to drop back into the 30s. We took advantage of the weather and got in 3.5 miles at a comfortable pace.

I hope that you all enjoy the workout! I will see you tomorrow with a new one. 🙂 I am teaching yoga tomorrow evening, so I will try to get it posted before class. If I don’t I will post a link to one of my older workouts on my facebook page: www.facebook.com/MelissaBenderFitness

Have a great night!

Melissa

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

1. Burpees
2. 1 Minute Plank
3. Angel Abs
4. Reverse Plank
5. Tricep Dips
6. Extended Supine Stretch
7. V-Up with Hip Lift
8. Left Side Oblique Plank
9. Left Hip Drop
10. Right Oblique Plank
11. Right Hip Drop
12. Up Dog
13. Dive Bombers
14. Flat Back
15. Prone Heel Taps
16. Burpees

Building Up to a Pull-up/Increasing My Pull-Up Reps

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Hi Everyone!

There will be a new workout tonight. In the meantime I wanted to share with you my pull-up routine. One of my New Year’s resolutions was to increase the number of pull-ups I can do consecutively.

The video explains my routine, and also shows how you can build up to a pull-up.

I accidentally deleted my first version of this video, so I immediately had to re-film. My arms were a bit tired for the second time through, but it was a nice challenge.

You can also use an assisted pull-up machine at the gym, have a friend boost your legs, or place one foot on a chair to give yourself some additional support as you gain the strength necessary to do pull-ups.

For years I thought it was impossible for me to do a pull-up. From the time I turned 12 until just a few years ago I would hang from the bar writhing, and struggling to pull myself up to no avail. With effort and training you can do it! Being able to lift your own body weight is an important and functional skill. Just think of all the action movies where people find themselves hanging on the edges of cliffs or buildings. Hopefully you won’t find yourself in that position, but if you do you want to be able to pull yourself up! 😉

Have a great day! See you tonight with a new workout!
Melissa

PS Pull-ups are also great for ab development!

Strength, Fitness, and Stereotypes about Femininity

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Hi Everyone,

Yesterday was International Women’s Day. As someone who runs a blog about Health and Fitness I am often confronted with body image, stereotypes, and confidence issues. I have also had the pleasure of receiving messages from women about how much stronger and more capable they feel after doing my workouts.

Inevitably (but is it really inevitable?), I have also had the whole spectrum of comments written about my body. These are some actual comments I have seen: No curves. Not lean enough. Surprised you don’t have abs. Ewww, manly arms. I could never be with a woman stronger than me. Looks like a man. Boobs are to big. Boobs are to small and you would get more viewers it they were bigger and you showed them off more. You were much leaner in this video, maybe you should go back to doing whatever you did then.

I share this with you for two reasons. My first reason is to show that no one person has a “perfect” body that will appeal to everyone. Second, every time I see comments like these I realize that many people don’t understand what I am doing with my blog. It’s not all about how you look. My muscles are a result of the physical strength and endurance I have developed through my workouts. They are a result of the mental strength and consistency that are required to develop and stick to a workout plan. My confidence does not come from the comments people leave me (be they positive or negative). It comes from knowing that I am mentally, and physically prepared for any challenges life will throw my way. It comes from knowing I am capable.

People, women in particular, have been trained to think of the mind and body as separate entities. You can have one at the exclusion of the other. Either you must not care about how you look, or you’re prideful/boastful if you do care. Smart and Pretty are not mutually exclusive. Your body, your mind, and your spirit are all a part of you. They are all important. You should not fixate on one at the cost of the others.

My lifelong friend, n.e.cloud wrote this and I LOVE it:

Because I was steered toward the arts and away from the sciences.
Because the women in my classes are always the quietest.
Because when I stand beside a male colleague he is addressed first.
Because when someone sees me for the first time in a while, the first thing they comment on is how I look. [Because part of me appreciates that validation.]
Because when I get asked, “when are you getting married?,” and I reply with “I have no intention of doing so,” I’m so often met with incredulity or hostility and am asked to explain myself to someone who isn’t really listening.
Because if people thought I wanted to marry a woman, they probably wouldn’t ask me that question.
Because when I get asked, “when are you having children?,” and I say ” I do not want children,” I typically have to hear “you’ll change your mind.”
Because my mother still tells me I should find a man to take care of me. [Because part of me likes the idea of being taken care of, from time to time.]
Because if my body is subjected to unwanted attention, I probably invited it with what I was wearing, where I was, the way I moved, or anything I did or didn’t say or did or didn’t do.
Because my number of sexual partners somehow suggests something about my character.
Because I have been told to my face that I am too fat, too skinny, my boobs are too small, my thighs are too big, my legs would look okay if I didn’t have cankles, my nose is too big, my ass is too big, my hands are too big, I’d be prettier if I had clear skin, I shouldn’t wear makeup, I should wear heels, I should buy a gel bra, I should go to the gym, I’d be hot if I had green eyes, it’s a good thing I don’t have more freckles, I should eat less, and countless other things in a tone that suggested that I should care. [Because sometimes, in those moments and after, I did care.]

For these reasons, and so many more, I need feminism. What are your reasons? Celebrate International Women’s Day.

So, my question is how do you define being a woman? How has a stereotype affected your workouts or self image? You can respond in the comments section below or on my facebook page: www.facebook.com/MelissaBenderFitness

I love the messages on these shirts:
Strength is Feminine Tank Top from Nutrition Snob
I’m Not Strong for a Girl. I’m Just Strong Sweatshirt

Melissa

PS My thesis paper in undergrad was on “The Lived Female Gender Experience.” I studied the prevalence of traditional gender roles and how they affected the gender image of each individual in my study. I am really interested in hearing your opinions.

Ultimate Body Weight Workout: Full Length

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Hi Everyone!

This is the full length version of my Ultimate Body Weight Workout. A full length version of this video was requested on my facebook page. It is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass.

The workout was tough on me! It took me about 30 minutes to complete. I definitely have to work on my one leg squats, they used to be a lot easier for me. It’s a good motivation to start putting them back into my workouts.

I was able to go through this workout almost 2 minutes faster than my original time. I also added a twist to the oblique drops this time, so I could have gone through it faster if I stuck to the original variation. I was happy with my time. It shows that my level of fitness has progressed (even though the workout is still tough!)

At the very end of the video, the camera went into “stand-by” mode, so you miss about two reps of the workout before it kicks back in for the last exercise. Technical difficulties are unavoidable sometimes.

This is a more advanced workout. It can be modified based on your level of fitness. I wrote down my recommended number of reps below the video. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself.

Have a great day! I hope you enjoy the workout!
Melissa

PS Fit Fashion today is from www.Affitnity.com. If you like it, remember to use the code BenderFitness at checkout to receive 15% off.

Ultimate Body Weight Workout
Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
*Unless otherwise noted

1. Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
3. High Knees (timed)
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
6. Lunge Jump (timed)
7. Mountain Climber (timed)
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps)
9. Jump Squats (timed)
10. Runners Lunge to Balance/Warrior 3 (right)
11. Runners Lunge to Balance/Warrior 3 (left)
12. Pendulum Squat
13. Oblique Drop (right)
14. Oblique Drop (left)
15. Plie Jumps (timed)
16. Side Plank with Leg Lift (right)
17. Side Plank with Leg Lift (left)
18. 3 Part Abs
19. High Knees
20. Diagonal Lunge Reach
21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

This is the original tutorial:

Bikini Ready Arms and Abs

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Hi Everyone!

Tonight’s workout is all about Arms and Abs. This workout targets the key muscle groups from a variety of angles to maximize the benefits. I am often asked for workouts targeting the arms and abs. It becomes more common as warm weather nears, and people want to wear bikinis and tank tops. It’s never to early to get started!

I am now less than 4 weeks away from my first NPC bikini competition. I will be sharing more about my diet with everyone this week. I have been meaning to take photos of my meals, but work has been keeping me super busy. I will be making time to get some photos to share.

I will also be sharing my recipe for tilapia soft tacos. I hope you all enjoy your night, and the workout!

See you tomorrow!

Melissa

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

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

Tight Booty, Toned Abs Workout

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Hi Everyone!

It has been a productive Sunday for me! I filmed this workout, and then went outside for a run with Jesse. We got in 5.55 miles. It’s about 25 degrees outside, so it was pretty cold, but I still managed to work up a good sweat.

For this workout you will need dumbbells, something to step up onto and a yoga mat. When selecting a weight, pick something that is challenging for you. However, you should be able to make it through the reps while maintaining good form. If the last two repetitions feel challenging, but you can still make it through your weights are heavy enough. For the stepping surface, you can vary the height based on your own needs. Lower surfaces will work too (so if you have a staircase handy you can use a step). Higher surfaces will increase the intensity and the range of motion.

You will find my full 12-Week NPC Bikini Competition Prep Workout Series Here.

It’s also a Sunday food prep day, so I will be taking pictures to show you guys what I am cooking. I will also be sharing a breakdown of a typical day of eating for me. My bikini competition is 4 weeks away (as of yesterday) so I will be updating your on my progress, and posting links to Month 2 of my contest prep workouts. People have been asking me if it is possible to prepare for a bikini competition solely with home workouts. I will keep you all posted, and we will see how it works out for me. 🙂

Update: If you want a sneak peek into my results you can find them here: NPC Bikini Competition Results. I will give you a hint and say that Yes, it is possible to prepare for a bikini competition with home workouts. This was a very fun workout series for me to film, and I hope you all find it as useful and effective as I did. Home workouts are an amazing resource and you can get results without ever stepping into a gym. Plus, they are versatile, so if you like getting out of the house and into a gym setting, you can always take these workouts with you wherever you go.

I hope you all enjoy today’s workout! So far I have gone through it once (right before my run). If I have time after my cooking is done I will repeat it 1 more time.

Have a great day!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

Repeat 1-2X. Optional: Pair with cardio. I paired this routine with a run.

TADA 10/10 Protein Muffins

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Hi Everyone,

If you’re like me you love muffins. Home baked goods are my weakness in the world of sweets. That is why I was so excited to try out 10/10 Protein Muffin Mix. The product creator, Dana Gran, was nice enough to send me a sample of her product. I think I’m hooked!

Dana sent me two flavors of muffin mix: Chocolate Chip and Raisin Walnut. I started out with the Chocolate Chip. Sunday is my food prep day, so I will probably bake the Raisin Walnut today. The muffins were moist, delicious, and tasty. I was able to make 12 small muffins, which gave me something sweet to add to my lunch or start my day off with some protein. It was also a great way to satisfy my sweet tooth, while eating something healthy. One muffin is 1 Point on Weight Watcher’s.

Ingredients: Muffin Mix, 2 Eggs, 2 Heaping Tablespoons of Greek Yogurt, 2 Heaping Tablespoons of Pumpkin Puree, 1 Heaping Tablespoon Nut Butter (I used Almond Butter). Mix all ingredients, bake at 375 degrees for 11-12 minutes, and enjoy! I added some unsweetened coconut to the top of 4 of the muffins before I baked them, and it was a delicious addition.

You can find the muffin mix at amazon.com at this link:

Or you can check out Dana’s website: www.tadamuffinmix.com

Quick Fit Cardio

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Hi Everyone!

Tonight’s workout is a quick fat burner. Of course it is repeatable, so you can increase the rounds to increase the intensity and fat burning. It’s also an easy one to fit in if you are crunched for time! One round takes less than 8 minutes.

I love short, intense workouts. I am going to be filming an intense workout tomorrow, so prepare to be a weekend warrior!

Enjoy,
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
-High Knees 30 second intervals

1. High Knees
2. Toe Touch Plank
3. High Knees
4. Squat Press
5. High Knees
6. Lunge Jump
7. High Knees
8. Elevator Knee Plank (right)
9. High Knees
10. Elevator Knee Plank (left)

Get a Tight Body at Home: Workout

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Hi Everyone!

This was my workout last night. It is a full body workout. I worked my arms, legs, abs and back, while incorporating some moves to increase heart rate for the cardiovascular benefits.

Decline Spiderman Plank

Tonight I am teaching a yoga class, so I won’t be able to post a new workout. There will definitely be a new workout tomorrow. I will also be posting another recipe, and my review of the protein muffin mix I tried out this week. So plenty of things will be up for all of you weekend warriors out there! Is there a recipe that you would love to find a healthy version of? If so, please take a moment to post in the comments section below, or tell me on facebook. I love trying out new recipes, and substituting things to create a healthier alternative.

I hope that you all enjoy the workout! Have a great night!

Melissa

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

1. High Knees (timed)
2. Plie Squat Stretch
3. Mountain Climber (timed)
4. Tick Tock Abs
5. Frog Hopper
6. Angel Abs
7. Decline Spiderman
8. Russian Kicks (timed)
9. Reverse Crunch Lift
10. Bridge Rock

Repeat 1-3X

*I went through this once, and followed it with 30 minutes of walking at a moderate pace (no incline) on the treadmill.

Thigh and Tummy Trimmer

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Hi Everyone!

Today’s workout is focused on toning and tightening the thighs and tummy. As always, when working these muscles it’s important to work them from every angle. This workout incorporates moves to work the inner and outer things, quads and hamstrings, and the entire core.

I followed this workout by walking 30 minutes of incline intervals on the treadmill. If you want some more cardio ideas check out: Spice Up Your Cardio Routine.

The workout breakdown is posted below. Have a great night!

Melissa

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

Repeat 1-3X

1. Lunge Lift (right)
2. Lunge Lift (left)
3. Threaded Needle Pulse (right)
4. Threaded Needle Pulse (left)
5. Russian Twist
6. Double Leg Circles
7. Side Plank Squeeze (right)
8. Side Plank Squeeze (left)
9. Leg Series
10. Twisting Knee Drop Plank

Spice Up Your Cardio Routine

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Hi Everyone,

You may have noticed that I like variety in my workouts, which is why I have shared over 300 different workouts with you in the past 16 months. The same is true of my cardio. I don’t repeat the same cardio routine day after day (boring!).

Many people swear by fasted cardio, and do their running or walking in the morning before having breakfast. I always eat something before working out. This is an individual decision, and you should take into account how your stomach reacts, and what your energy level is like during your workout. If I don’t eat something I feel like I have no energy.

A typical pre-workout snack for me is a banana cut in half with some organic peanut butter spread over it, or a whole wheat sandwich thin or slice of Ezekiel bread with peanut butter. Sometimes I combine the two, and make a small PB Banana sandwich. If I am feeling particularly tired I also have a small cup of coffee with some coconut milk. This is also my normal pre-race meal.

When deciding what type of cardio to do each day I take into account any additional workout that I have done, how my body feels, and what I did the day before. For example, if my workout of the day is a high intensity interval workout (HIIT) I will most likely walk, or do steady state cardio at an easy pace on the treadmill. If the HIIT workout was particularly intense or consists of multiple rounds I count that as my cardio, and don’t add anything additional.

Walking:

When walking on the treadmill I love to use the incline function to increase the intensity of the workout. Walking on an incline is a great way to increase your heart rate and cardiovascular function. You can also double the amount of calories you burn, as compared to walking on a flat surface.

I generally start with 1-2 minutes with no incline for all walking to warm up, and I keep the pace around 4.0-4.2.

Walk 1 (Total Time 35-45 Minutes):

-Minutes 1-2: No Incline.

-Minutes 2-10: Select a challenging incline that makes you sweat, increases your heart rate, and breathing.

-Minutes 10-12: No Incline.

-Minutes 12-20: Increase the incline challenge by 1-2%.

-Minutes 20-22: No Incline or very low incline (1.5-2.5%).

-Minutes 22-30: Moderate Incline.

Cool Down: 5 minutes at no incline, decreasing to a comfortable pace.

Walk 2: Incline Intervals (Total Time 30-45 Minutes):

-Minutes 1-2: Warm Up, no incline comfortable pace.

-Minutes 2-30: Alternate incline every two minutes, varying between very challenging, and easy paces.

-Cool Down: 5 minutes walking at a comfortable pace, allowing your heart rate to return to normal.

Walk 3: Incline Challenge (Total Time 20-35 Minutes):

-Minutes 1-2: Warm Up, no incline, comfortable pace.

-Minutes 2-15 (or 30): Maximum incline that you can maintain for an extended period of time.

-Minutes 15-20 (or 30-35 for longer workouts): Cool Down, no incline, comfortable pace.

Running:

For the purposes of this post I will stick to describing indoor running on the treadmill. In the warmer months I do 99% of my running outdoors.

Run 1: Steady State Cardio (30 Minutes):

-Warm Up.

-Minutes 1-30: Run at a comfortably challenging pace. You should be sweating, but should be able to carry on a conversation.

-Cool Down: 5 Minutes

Run 2: 3 Mile Pace Climber (Time varies depending on your mile pace):

-Warm Up.

-Mile 1: Comfortably Challenging/Conversation Pace.

-Mile 2: Increase the speed to a pace where you can still talk, but it is challenging.

-Mile 3: Race Pace speed.

-Cool Down: 5 minutes

Run 3: Treadmill 5K (Time varies depending on mile pace):

-Warm Up

-Select a pace that is reflective of your 5K (3.1 mile) race pace, or slightly faster. If you are training to increase your 5K speed you can decide based on your goal pace and progress from there. Complete 3.1 Miles at this pace.

-Cool Down: 5 minutes.

-Run 4: 3 Mile Interval (Time Varies):

-Warm Up.

-Mile 1: Comfortable Pace.

-Mile 2: Race Pace.

-Mile 3: Comfortable Pace

-Cool Down: 5 Minutes.

Run 5: 30 Minute Interval Variation (30 Minutes):

-Warm Up.

-Vary Interval every 1-2 minutes, alternating between easy, and challenging paces.

-Cool Down.

Run 5: Long Run:

*I typically do my long runs outside, even in the cold months, but they can be done on a treadmill.

-Run at a comfortable pace for desired distance or length of time. This can vary from 45-60 minutes for me on the treadmill. Outside I focus on miles and will do 8-13 miles.

Need Motivation:

-Sign Up for a 5K, 10K, or a Half Marathon in your area! Every time you run or walk you will know that you are training for something. It can be a great motivator to train and stay consistent with your cardio!

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Bender Boot Camp

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Hi Everyone,

I mentioned on my facebook page that Jesse and I taught a Boot Camp Class last night. Several people wanted to know what we did in the class. I filmed a version of the workout we did last night. The moves are the same, but the format is different. During the class we showed plenty of modifications so that the class was accessible, and challenging for people at a variety of fitness levels. In Boot Camp we did this workout in an interval format, so all of the exercises were timed. Everyone went for maximum reps, which allowed everyone to work at their own pace.

It is always important to build from your current fitness level. You need to learn how hard you can push yourself, while still listening to your body. Keep track of your reps, or the total length of time it takes you to get through your workout, and aim to improve that the next time you go through it. You may surprise yourself at how quickly you are able to make improvements. You will also learn more about what your body is capable of, and improve your confidence in a variety of situations.

I hope you all enjoy the workout and have a great night!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

Two Protein Pancake Recipes: Rolled Oats and Gluten Free

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Hi Everyone!

Although pancakes are traditionally a breakfast item, Jesse and I had them for dinner last night. We made delicious protein pancakes. They were easy and quick, and had over 28 grams of protein per serving.

Jesse said that if I hadn’t told him he wouldn’t have noticed a difference from this recipe, and traditional pancakes. Normally I like my pancakes with some peanut butter, but these had such a delicious flavor that I didn’t need to add anything!

I am posting two recipe options. One option uses cottage cheese and oatmeal, and the other option is Gluten Free and uses protein powder. My protein powder of choice is Nutracore Lean Active 7 Vanilla Protein. (I get it from Total Nutrition Mansfield). Both options are delicious. This recipe is worth repeating so you can always try it both ways, and decide which you like better!

Cottage Cheese Pancake Ingredients:
-1 Cup Dry Rolled Oats (Last night I ran out of traditional oats so I used two packets of Maple Brown Sugar Oatmeal).
-6 Egg Whites
-1 Cup Cottage Cheese
-1 teaspoon cinnamon
-1 teaspoon vanilla extract

Directions:
Put all ingredients in blender. Blend until smooth.

Heat pan over medium low heat, and lightly spray or coat pan to avoid pancakes sticking. I measured out 1/4 cup of batter per pancake. When pancakes start to bubble they are ready to be flipped. Cook until golden brown.

When you flip your pancakes they will look just like traditional pancakes! I thought they tasted even better! I didn’t even need to add syrup to my pancakes. Jesse had his pancakes with Maple Syrup.

This recipe makes about 10 pancakes. It makes two to three servings.

Gluten Free Protein Powder Pancakes:

-1/2 medium banana

-1/4 cup egg whites

-1 Scoop Vanilla Protein Powder (I use Nutracore Lean 7 Vanilla, it would probably be delicious with the chocolate as well)

-1 tablespoon ground flaxseed

-1 teaspoon cinnamon

-1 teaspoon vanilla extract

Blend all ingredients in a blender, and cook the same way as the cottage cheese pancakes. Enjoy!

Fitness Transformation: Workout 7

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Hi Everyone!

Josh is back for another Fitness Transformation workout! He is doing great, and is noticing changes physically and in his endurance.

Josh went through this workout one time tonight, and followed it by running 1 mile on the treadmill. We increased the intensity of his workout by alternating the incline. Josh did 1 minute with no incline, and 30 seconds at an incline. He also alternated his speed during the run. As of his last doctor’s visit Josh has already lost 17 pounds, and today he had to tighten his belt another notch.

While Josh was on the treadmill I went through the workout a second time, and increased the reps to 20 per exercise. For the front squat I did 15, because I felt like that was the maximum that I could do while maintaining form and safety without having a spotter. Remember, good form maximizes your results, and significantly reduces your risk of injury.

For dinner Jesse and I tried out a recipe for protein pancakes that I found on pinterest. They were delicious! I modified the recipe a little bit, and I will be sharing it here tomorrow.

I was feeling super motivated tonight, so I followed my workout with a treadmill 5K.

Have a great night!
Melissa

Protein Pancakes

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

Repeat 1-3X

1. Front Squat
2. Russian Twist
3. Romanian Deadlift
4. Weighted Single Leg Bridge (right)
5. Weighted Single Leg Bridge (left)
6. Situp Press (right)
7. Situp Press (left)
8. Weighted Lunge (right)
9. Weighted Lunge (left)

Peanut Butter Oat Stuffed Baked Apples

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Hi Everyone!

I was craving something delicious and sweet this weekend. This recipe satisfied my craving, and was a healthy option for dessert (or a snack). It is very easy to make, and tastes good with red or green apples. Just make sure you use an apple appropriate for baking!

Enjoy! The recipe is below!
Melissa

Ingredients:

-2 Large Apples cored and cut vertically

-1/2 cup Raw Oats

-1/4 cup Stevia (minus one tablespoon)

-1 tablespoon brown sugar

-1/4 teaspoon sea salt

-2 Tablespoons plus 1 teaspoon creamy peanut butter

Preheat Over to 400 degrees.

Mix all dry ingredients in a large bowl. Pinch in the peanut butter until the mixture is evenly spread.

Spoon the filling into the center of the apples.

Cover with tinfoil and bake for 45 minutes, or until desired firmness is achieved. Remove tinfoil and cook 5 additional minutes to ensure the oats reach a slightly crispy “crumble” consistency.

Remove and allow to cool for 5 minutes.

Jesse had his apple with whipped cream, and I had mine with cottage cheese sprinkled with cinnamon. Remember, the longer you cook it the softer it gets. You can check your apple by piercing it with a fork.

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Get a Tight Body at Home: Workout

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Two Protein Pancake Recipes: Rolled Oats and Gluten Free

Fitness Transformation: Workout 7

Peanut Butter Oat Stuffed Baked Apples