Green Smoothie: She Hulk Style!

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Hi Everyone,

Jesse and I just had a delicious, healthy smoothie for a snack. It’s green so I called mine the She Hulk Smoothie, and Jesse got a Green Lantern Smoothie (as you can see by his cup below).

So does it have enough nutrients for a superhero?

Per Serving (recipe makes 2):

Calories: 186

Carbs: 26 g.

Fat: 7 g.

Protein: 10 g.

Fiber: 5 g.

If you are really thirsty you can drink the entire thing by yourself, and get double the protein and nutrients.

Ingredients:

1 Whole Peeled/Sliced Frozen Banana

4 Cups of Raw Fresh Baby Spinach

1 Tablespoon Smucker’s Natural Peanut Butter (I used Creamy)

1/2 cup 0% Plain Greek Yogurt

1 Cup Almond Milk (I used the 40 calorie unsweetened original, vanilla would be good too)

1 Kiwi Peeled and Sliced

I added one packet of Stevia in the Raw to Jesse’s smoothie, but I liked mine without the extra sweetener. To make it a bit sweeter you can use Vanilla yogurt and/or vanilla almond milk.

Add all of the ingredients in a blender, blend until smooth, and enjoy!

Melissa

Beginner Full Body Toning

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Hi Everyone,

Marie joined me for a workout today. This is a beginner workout, that will work your entire body. Marie is going to do a run this evening to add some cardio to this workout.

I also included some pictures of Marie’s progression. These are her before and after photos.

The photo in the black shirt is from December (about 10 days after she had her baby), the photo with the baby is from February when she did a workout with me, and the photo in the pink is from today. Marie has gotten much stronger.

This is actually the fourth video Marie has done with me. To see some more beginner workouts with Marie you can check out the “Guest Star” tab above, or click on these links:

Full Body Beginner Workout

Beginners Workout: Building Strength

All Over Fat Burn (more advanced)

I hope you all enjoy the workout, and seeing Marie’s progress!

Melissa

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

1. Mountain Climbers (timed)
2. Warrior 3 Squat
3. Pendulum Plank (right) (timed or reps)
4. Pendulum Plank (left) (timed or reps)
5. High Knees (timed)
6. Spiderman Pushup
7. Bridge Squeeze (timed)
8. Plie Jump
9. Side Plank (right)
10. Side Plank (left)

Repeat

Dripping with Sweat Full Body Workout Real Time: Melissa Bender

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Hi Everyone,

Tonight’s workout is finally up! It was a tough one (as I am sure you can tell by how sweaty I am in the photo and the video!) Jesse went through the workout as soon as I was done. He’s an endurance athlete and the muscles of his abs and butt were quivering after this workout.

Prior to this workout I had yoga class, which made some of the exercises focusing on my thighs a little extra difficult.

This workout combines interval training, and repetitions. It took me about 23 minutes to complete the entire workout. This one is definitely full body, with plenty of cardio. It’s a fat burning, body shaping workout, and one of my tougher ones.

As with all workouts (but especially interval style workouts) form is incredibly important. Using correct form, and modifying movements as necessary for your current level is the key to maintaining your health and strength.

I hope everyone has a great night!

See you tomorrow,

Melissa

Interval: max reps during each 60 second interval, with 10 seconds of rest between exercises.

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

Exercises 1-5: Timed Intervals

1. High Knees
2. Ninja Jump
3. Side Squat Hop
4. Frog Jump
5. Mountain Jump

Exercises 6-10: Reps

6. V-Up
7. Side Crunch (right)
8. Side Crunch (left)
9. Superman
10. Leg Lift with Heel Taps

Exercises 11-15: Timed Interval

11. Jumping Jacks
12. Burpees
13. Lunge Jumps
14. Romanian Deadlift (form is the number one focus!)
15. Elevated Jump Ups

Exercises 16-20: Reps

16. Angel Abs
17. Side Plank Hip Drop with Elbow Tap (right)
18. Side Plank Hip Drop with Elbow Tap (left)
19. Down Dog Leg Lift (right)
20. Down Dog Leg Lift (left)

Plank Your Way to Sexy Abs in 13 Minutes Real Time

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Hi Everyone!

This is my workout for the day. I created this workout to focus on building core strength, but it’s still a full body workout. It was challenging! If you’re up to it you can repeat it a second time thorough.

The great thing about plank poses is that they utilize your entire core, strengthening you abs, obliques (love handles), and back. At the same time you are strengthening your arms, wrists and shoulders, as well as the muscles that support your vertebrae. If you have carpal tunnel syndrome you should avoid plank pose and any variations of plank. In addition, the variations that I included work your butt!

If you are just starting out with plank pose start out slowly and work your way up to the full minute. 20-30 seconds is a great starting point for plank pose. In yoga, plank pose also prepares you for more advanced poses that require arm strength and balance.

I hope you guys enjoy today’s workout. Jesse is creating a running schedule for me so I will be sharing that on my blog as well.

See you soon!

Melissa

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees

5 Minute Fitness Challenge

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Hi Everyone,

This workout video is actually from last night. Yesterday morning I did a treadmill workout. I did a treadmill 5K in 23 minutes and 29 seconds, and then alternated walking and running as a cool down for 11 1/2 minutes. My total distance was 4.81 miles, and I kept moving for 45 minutes.

In the evening I decided to do an exercise challenge. I like exercise challenges because they give you an idea of your fitness level, and you can re-do them later to see how much you’re improved.

This challenge is only 5 minutes long, but you want to do the maximum number of reps in each 5 minute time period. In a couple of weeks, or a month, it’s a good idea to complete this challenge again and compare your results. So be sure to write down the number of reps you did!

See you all later,

Melissa

1. Chair Squat Leg Swing
2. Plank Pose
3. Leg Lift/Hip Lift
4. Dive Bomber
5. Lunge Jump

Tone it Up! Melissa Bender

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Hi Everyone!

Today was a busy and productive day! Jesse and I started out bright and early with a 5K. I haven’t been doing as much running lately as I would like so I was a little bit nervous about how I would do. This was only my third 5K, but I did my first ever race on this course last year. My goal wasn’t to beat my Personal Record (PR), but to beat my time from last year. I finished the course in 23 minutes and 55 seconds. That time put me 7th in the 20-29 age bracket (out of 81). There were 559 total runners in the race.

Last August I was able to take 4th place for women overall in a 5K, so I have some work to do and some mileage to build back up if I want to increase my time. Of course Jesse placed, there’s a picture of him wearing his medal below. He always finishes the race, rests (he has plenty of time!), and then runs back to cheer me on and get me to kick up my pace at the end of my race.

It rained on us for a while before the race, but during the race it stayed dry. Overall, it was a lot of fun, and a great motivator! I can run long distances, but I never do anything to work on my speed, so it’s an area that I want to improve. That means some more full length high intensity interval workouts will be coming soon. 🙂

Tonight’s workout is fun. I focused on some overall body shaping moves, with a focus on abs and booty. I also shared a great recipe from my mom so check that out too! Mama’s Healthy Vegetable Medley Pasta

See you guys tomorrow!
Melissa

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

1. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Mama’s Healthy Vegetable Pasta Medley Recipe

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This recipe comes from my Mom. She is a phenomenal cook, and raised us eating delicious and healthy meals. I don’t know if there is a vegetable my sisters and I don’t like. I am sure this is in large part due to my mother’s kitchen skills. This delicious recipe can be served with whole wheat pasta or vegetable pasta.

Ingredients:

Olive oil

2 Cloves of Garlic

Half medium Onion

Red/Green/Yellow Peppers

sprinkle Adobo seasoning and Red Pepper Flakes

Baby Spinach- two handfuls ripped

Cherry Tomatoes sliced in half

2 oz spaghetti sauce

Basil

Oregano

Mix all of the ingredients and simmer in a pan as pictured above.

Mix with either vegetable pasta or whole wheat pasta. Delicious. Healthy. Enjoy. The cayenne red pepper gives it a kick…add to taste.

Melissa Bender’s Grocery List

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Hi Everyone,

I was recently asked if I could share my grocery list. I have mentioned before that I try to keep healthy foods on hand at my house, because it makes eating well much easier! As graduate students Jesse and I have also had to keep foods that are both easy/quick to make, and affordable.

Eating healthy on a budget can be a challenge, but I think Jesse and I manage to do pretty well. Of course I switch things up sometimes, but I am going to share the basic items I try to keep my house stocked with.

I do want to say that eating organic and fresh is an excellent option, but as of right now that’s not always realistic or affordable for us. I am sharing the foods that have gotten us through school, on a budget.

I used to have a vegetable garden that I miss dearly (eggplant, tomatoes, zucchini, watermelon, fresh deliciousness!) Now that we are finished with grad school I look forward to planting again, and eating more fresh foods (Hello Farmer’s Markets!!!)

Always in Our House:

Fresh Baby Spinach leaves

Small Granny Smith Apples

Red or Purple Grapes

Bananas

Broccoli (fresh or frozen steamable)

Frozen Mixed Veggies (I like the Healthy Colors Market Blend Veggies)

Frozen Boneless Skinless Chicken Breasts and/or Chicken Tenders

Frozen Salmon (we also get Tilapia sometimes)

Frozen Shrimp

Eggs

Cooked Grilled Chicken Breast Strips

Vanilla Soy Milk

Vanilla Unsweetened Almond Milk (35-40 calories)

Coconut Almond Milk Unsweetened

French Vanilla Coffee Creamer (I know, not the healthiest, but I love it)

0% Plain Greek Yogurt

Lowfat Vanilla Yogurt

Hummus

Tuna Fish (I ussually get the pouches because they are easy to pack/bring along for lunch in a sandwich or salad)

Coffee

Organic Natural Peanut Butter

Organic Almond Butter

Whole Wheat Bread (Loving Ezekial Bread lately!)

Whole Wheat Sandwich Thins

Cereal (Shredded Wheat, Raisin Bran, Fiber One cereals, many kinds)

Instant Brown Rice

Whole Wheat Pasta (rotini, penne, and thin spaghetti)

Marinara Sauce or Tomato Basil Sauce

Canned Sliced Mushrooms

Protein Bars (Fit and Active)

Wheat Thins

Oatmeal (Steel Cut, and Quick Cook)

Stevia in the Raw

Various Green Teas

Cocoa Powder

Dark Chocolate Chips

Extra Virgin Olive Oil

Balsamic Vinegar

Honey

Chicken Broth

Nuts (almond, cashew, peanuts, pistachios)

Frequently In Our House

Fresh and Frozen Strawberries

Frozen Blueberries

Various Fresh Fruits (depending on sales, pineapple, blueberries, raspberries, etc)

Avocado

Eggplant

Zuchinni

Squash (various types: acorn, spaghetti, butternut)

Asparagus

Feta Cheese

Sun Dried Tomatoes

Bagel Thins (whole wheat)

Celery

Cherry Tomatoes

Whole Tomatoes

Baby Carrots

Black Olives

Various Frozen Veggies (brussel sprouts, asparagus, green beans, mixed veg: good things to keep on hand so you have quick options and don’t have to resort to fast food when you’re in a hurry!)

Cheese (Brie, brick cheese, light spreadable cheese wedges, whipped cream cheese)

Almonds (used to always be in the house, but Jesse got sick after eating too many!)

Quick Cook Meals (IE frozen veggie stir-fries that we can add whatever we want to)

Canned Coconut Milk (I like to make fresh green curry stir-fries with this)

Artichoke Hearts

Whole Grain Tortilla Chips

Whole Wheat Wraps

Salsa

Unsweetened Apple Sauce

We do buy other things, but these are the things that can be found most frequently in my kitchen. I try to keep healthy options on hand. Below are pictures of very typical meals in our home. We also do a lot of snacking. Cereal, peanut butter bread (with a touch of honey if I am craving sweets), and peanut butter greek yogurt (in my recipes section) are typical snacks for me. I do enjoy baking, and I try to make healthier versions of traditional baked goods like Fat Free Whole Wheat Blueberry Muffins (made with greek yogurt and applesauce). All of the recipes that I have shared are things we would typically eat at home.

If you guys have any delicious recipes or ideas that you use at home, please feel free to share!

Melissa

PS I do most of my shopping at Aldi’s because they have really great prices, and lots of options.

Plain Tuna with Cheese Spread, and fresh Spinach on a Whole Wheat Sandwich Thin with a side of Fresh Pineapple

Balsamic and Honey Grilled Eggplant with fresh Spinach and Hummus on a Whole Wheat Sandwich Thin with Red Grapes

Grilled Chicken with Steamed Broccoli, and homemade green tea with a frozen fresh fruit skewer (pineapple, blueberries, and red grapes)

Grilled or Baked Salmon over fresh Spinach with red Grapes and Sun Dried Tomatoes

Fresh Spinach with Market Fresh Steamed Veggies and Sun Dried Tomatos (Listed in my recipes, and super quick/easy)

Grilled Salmon with Mixed Veggies and Extra Virgin Olive Oil

Baked Chicken with Steamed Broccoli

Baked Eggplant with fresh Spinach and Tomato Basil Sauce

Salmon with Brie Cheese, fresh Spinach and Green beans (seasoned with some old bay and lemon pepper)

Green Curry Shrimp and Vegetable Stir-fry over Brown Rice

Veggie Stuffed Omelette with 1 egg and 3 egg whites. Stuffed with Spinach, Mushrooms, diced Tomatoes, and Veggie Slice Pepper Jack Cheese.

I really LOVE sushi. This is a mixed plate (Salmon, Tuna, Shrimp, California Roll)

Fresh Spinach, avocado, red grapes, sliced chicken. (I didn’t use dressing, but if I did it would be plain balsamic vinegar or freshly squeezed lemon)

Whole Wheat Wrap, Spinach, Feta, and Chicken

Whole Wheat Wrap, Spinach, Chicken, Avocado and Red Grapes

Quick Calorie Cut: Full Body Workout Real Time

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Hi Everyone,

This was my workout for the day! It was a tough one! Right after competing this workout I went out for a 3.5 mile run. I am doing a 5K on Saturday, so I am trying to get in some running mileage. We were under a heat advisory all weekend, so my running schedule was impacted quite a bit.

If anyone wants to donate to the cause click here The run benefits the Cure Sarcoma organization. Jesse and I did this run last year. We’re actually in the main picture on the website.

I did some more hula hooping as a pre-workout warm up today. I had a lot of fun doing yesterday’s video.

Okay everyone, have a great night! I will see you tomorrow!

Melissa

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

Note: On the last exercise (Side Plank Double Lift) I only completed 10 reps. They were really tough for me today. Of course that means I will be doing them again soon. 🙂

1. High Knees (60 seconds)
2. Burpee
3. Temple Tap Abs
4. Heel Cross/Side Scissor Abs
5. Full Sumo Pushup
6. Surfer Jump
7. Warrior 3 Heel Pulse (right)
8. Warrior 3 Heel Pulse (left)
9. Side Plank Double Lift (right)
10. Side Plank Double Lift (left)

Benefits of Hula Hooping: Hula Hoop Calorie Burn for Fitness

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Hi Everyone!

I bet you can tell by the picture what I did for my workout today! I have mentioned in recent posts how much I have been enjoying hula hooping. I decided to do a fun video for you guys, showing some of the moves that I do while I hula hoop. Generally when I am hooping I put on some music and go crazy with the hip shaking. I kept it a bit tamer for the video. I mix in all of these moves and a few more, while I am going. You can even do arm exercises, and jump with your hoop like you would with a jump rope.

I decided to do some research, and it turns out that hooping has quite a few health benefits. It helps strengthen your abs, back. legs, and glutes (butt!) In addition, it has some great calorie burning benefits. Hula Hooping can burn as many calories as Boot Camp workouts, or Step Aerobics! One study (click here to read it!) found that hooping burns about 7 calories per minute, or 210 calories for half an hour.

I know I worked up a sweat! Hula Hooping also has the added benefit of being fun! Weighted hula hoops move more slowly and stay up easier. Lighter hoops require faster movement. Hooping even works your brain and has been shown to have some meditative benefits due to the repetitive movements.

So what do you think? Are you going to try it?

Melissa

I did each movement for 1 minute, and then reversed the direction of the hula hoop (counter-clockwise to clockwise) and repeated.

1. Hula Hoop
2. Goddess Pose/Squat
3. Right Lunge
4. Left Lunge
5. Right Leg Lift
6. Left Leg Lift
7. March

Reverse and Repeat as desired.

Benefits of Hula Hooping: Hula Hoop Calorie Burn Workout

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Hi Everyone!

So what do you think? Are you going to try it?

Melissa

Calorie Torching Home Workout Real Time: Melissa Bender Fitness

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Hi Everyone,

This was my full body workout for today. I went through this workout twice. This evening I will either go for a run, jump rope, or go through this workout one more time. I haven’t decided which one appeals to me most yet.

It took me 14 minutes and 30 seconds to get through this workout one time. I tried out some new ab exercises, and found them to be a nice challenge.

I have been having so much fun hula hooping lately that I am thinking of doing a bonus video of a hula hooping workout routine. 🙂

I hope everyone has a good night. I will see you tomorrow with a brand new workout.

Melissa

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

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Fitness…Not Just For the Ladies

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Hi Everyone!

I hope you all had a great weekend! The Bender household was very busy (in a good way!), but we are back to our regular schedule now.

I wanted to take a minute to say that my workouts aren’t just for the ladies out there. Men can get really great results with these workouts. Jesse is a runner, but he does my workouts for his strength training, to increase his VO2 Max and fast twitch muscles, and to get the definition that he wants. The lean muscle mass that he gains through these workouts doesn’t slow him down, but provides postural strength and muscle endurance for long distance running. Plus he looks darn good!

The video below is an older workout, but it is one of my favorites. My friend Tony is a body builder and he found this workout very challenging. At the end of the video you can see Tony and Jesse having a grand old time during the workout.

There will be a brand new video today so be sure to check back!

Melissa

1. 1 leg jumping pushups: every pushup = 1 rep.
Beginner: 15
Intermediate: 20
Advanced: 25

2. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

3. Squat jumps
Beginner: 15
Intermediate: 20
Advanced: 25

4. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

5. 1 leg squat right
Beginner: 5
Intermediate: 10
Advanced: 15

6. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

7. 1 leg squat left
Beginner: 5
Intermediate: 10
Advanced: 15

8. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

9. Sumo pushups: 1 pushup=1rep
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

10. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

11. Bow pose kicks
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

12. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

13. Leg Lift/Hip Lift/Toe Reach combo (3 part abs)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

14. High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

15. Side plank drop leg lift (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

16. Mountain climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

17. Side plank drop leg lift (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

18. Burpees
Beginner: 5
Intermediate: 10
Advanced: 15

Full Body Workout for Beginners

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Hi Everyone,

I created this workout to focus on form, and to give anyone who is a beginner a starting point. I do many different variations of exercises in my videos, but for the most part they stem from these basic movements.

In any exercise the most important aspect is good form. You can do 100s of exercises with poor form and only get a fraction of the benefits. If you are new to exercise or aren’t sure on form try practicing it in front of a mirror, or getting an outside opinion. In the video I go over the form for each movement.

Also, these basic movements can be substituted for any of the more advanced versions of these exercises in my other videos. This is a full body, body weight, home workout. You can do this routine anywhere. This should still be a challenging workout. The important part isn’t being perfect at the right away, it’s about building up. Remember, if it doesn’t challenge you, it doesn’t change you.

Enjoy!

Melissa

Beginner: up to 10 reps of each exercise
Intermediate: 15 reps
Advanced: 20 reps

1. Squat
2. Plank
3. Bicycle
4. Pushup
5. Superman
6. Side Plank (right)
7. Side Plank (left)
8. Leg Lift
9. Hip Lift
10. 3 Way Lunge (right)
11. 3 Way Lunge (left)

Fountain of Youth: The 5 Tibetans

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Hi Everyone,

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

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

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

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

Melissa

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

1. Spin Clockwise: left to right.

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

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

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

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

Basic Home Workout with Weights: Melissa Bender

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Hi Everyone,

I mixed it up a bit, and used some weights in my workout today. It’s a very basic workout, and I tried to focus on having really good form for everything, instead of just speed.

I also ended up hula hooping for an hour this evening! I forgot how much I love hula hooping. I put my ipod on shuffle and just kept going. Jesse was out doing a hard run, and I had no idea how long I was going for until he got back!

We went out to lunch with Justin LaBar (Twitter: @JustinLaBar) and we took a bicep photo. Did you guys know I have a whole wardrobe of clothes that aren’t made for working out in? 🙂

Anyway, enjoy the workout and have a great 4th of July!

Melissa

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

1. Kettlebell Swing (right)
2. Kettlebell Swing (left)
3. Curls
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Rows
7. Squat
8. Good Morning
9. Squat Jump
10. Tricep Drop

Full Body Real Time Workout 19 minutes: Melissa Bender

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Hi Everyone,

Today I did a full body workout. Jesse and I also did a 3.5 mile run outside this morning. After Jesse filmed me he did the 10 Minute Standing Ab Workout so I decided to join in and go through that once. We did it for repetitions, instead of interval style. It was a nice addition to my workout today.

If you follow me on Facebook you might have heard that my kitty Gambit (the gray and white cat that loves to make appearances in my videos) was really sick. He has made a miraculous recovery and is 100% better now! The vet was shocked that his condition could change so much overnight. 🙂

I am going to start putting together some before and after photos. If you’ve experienced any changes following along to my workouts at home please send me pics! I love to see people’s progress. It’s so motivating, and inspiring! Plus I like to support people who are making positive changes in their lives!

See you later!
Melissa

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

Repeat 1-2X

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

Standing Workout Thighs, Hamstrings, and Glutes (Real Time)

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Hi Everyone,

This was my second workout today! First was: 10 Minute Standing Ab Workout

This workout really focuses on your thighs, hamstrings, and glutes. It helps keep everything tight, toned, and gives your butt a nice round shape. You can see in the picture at the bottom of the page (and in the video) that I got super sweaty during this workout! It’s quick but it’s tough.

You can pair this workout with any of my other videos, or repeat it several times if you want it to be your only workout of the day. I would recommend adding one of the cardio videos if you are looking for a longer, full rounded workout today.

It’s going to be a fun week so be sure to check back for plenty of new posts, and workouts!

Melissa

Max reps during each 50 second interval, 10 seconds of rest in between each exercise.

Repeat 1-3X.

1. Paw Backs (right)
2. Paw Backs (left)
3. Sit to Stand (right)
4. Sit to Stand (left)
5. Heel Raise (right)
6. Heel Raise (left)
7. Chair Squat to Traditional Squat
8. Butt Kick with Resistance Band (right)
9. Butt Kick with Resistance Band (left)
10. Seated Toe Taps

Standing 10 Minute Ab Workout Real Time: Melissa Bender

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Hi Everyone,

I filmed two new workouts today. The first workout is a 10 minute standing ab routine. The video is below. This is a nice workout that doesn’t require you to get on the floor, and has no traditional crunches. It will get you really sweaty, and workout your entire core without straining your neck.

The second workout I am uploading is a 10 minute hamstring, thigh, and butt workout. These tend to be the major areas people worry about as summer approaches. Both of these workouts still hit all of the major areas of your body, but they focus on strengthening and toning the muscles in the areas I specified.

I got to wear my new workout pants from bodyrock sport today! They are aptly called the “Melissa” pants. They are really comfortable, and very cute!

I hope you enjoy today’s workout!
Melissa

10 seconds of rest, 50 seconds max reps

Repeat 1-3X.

1. Squat Twist
2. Oblique Drop (right)
3. Oblique Drop (left)
4. Rotating Lunge (right)
5. Rotating Lunge (left)
6. Side Angle Reach (right)
7. Side Angle Reach (left)
8. Dancing Goddess Pose
9. Standing Leg Lift (right)
10. Standing Leg Lift (left)

Vitality Salad: Rose’s Healthy Recipe

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Hi Everyone,

This delicious recipe comes from Rose, on the West Coast of the USA. She call’s it a Vitality Salad, and she sent me an amazing breakdown of the health benefits of each of the ingredients. Rose is on a fitness, lifestyle and health bender. She is changing her life for the better, and will soon be documenting that in her very own blog. Currently you can follow her at: Blossoming Rose

Rose credits meals like this for her glowing skin, and youthful appearance. When you check out her picture below I think you’ll agree there is something to what she is saying!

Rose recommends her favorite dressing below. If you’re up for trying something new, try squeezing a bit of fresh lemon juice over your salad. It’s delicious and refreshing! I’m also a big fan of plain balsamic vinegar. Often I eat salads “plain” I put so many delicious things in my salad that dressing becomes unnecessary.

The recipe is below!

Melissa

PS Beets are one of the only vegetables that I don’t like. I would replace that ingredient with some red grapes, or possibly some mushrooms. However, if you’re a fan of beets they do have some really great health benefits you will read about below!

Rose

What you will need:

FRESH SPINACH LEAVES:

Spinach is extremely healthy and high in Potassium and Vitamin A among other minerals and vitamins. The high amount of vitamin A helps promote healthy skin by allowing proper moisture retention to the skin and even helps fight wrinkles. The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.

ROMAINE LEAVES:

Packed with protein,calcium, potassium, fiber, B vitamins, omega 3’s, and more vitamin C than an orange. I eat Romaine daily.

THREE ROMA TOMATOES:

Loaded with potassium, vitamin C,vitamin E, vitamin A. An anti-inflammatory food with carotenoids and bioflavonoids. Vegetables with beta carotene help add the natural glow to your skin as well as keeping your body healthy from the inside out.

1 RED ONION:

Red onions have a higher concentration of flavonoids in the outer layers, which, according to a Cornell study, can help reduce the risk of cancer, heart disease, and diabetes. Red onions also contain the brain-boosting flavonol quercetin, keeping your memory in tact.

1 CAN LOW SODIUM GARBANZO BEANS OR RINSE BEFORE SERVING:

Protein, soluble and insoluble fiber,manganese,folate, iron. Need I say more?

FOUR BEETS SLICED, I PREFER TRADER JOE’S:

Beets are one of the most highly nutritious and “heart health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects.

*Keep in mind in you have gallbladder or kidney problems you may wish to speak to your doctor before making beets an integral part of your diet. Beets (notably beet greens) are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems.

1 AVOCADO:

Very high fiber, potassium, 18 essential amino acids, cartenoids, omega 3’s. Helps reduce the bad cholesterol in your blood. Do not avoid this gem of a fruit, or is it a vegetable? Either way it is a nutrition grand slam.

Whatever protein you like, my husband adds grilled chicken to his salad. You may add grilled salmon, tuna or soy. The options are endless.

EXTRA’S

A good all natural balsamic dressing, I prefer Trader Joe’s

Balsamic Vinegar

Sliced almonds

You can always indulge with just a hint of high quality cheese. I love gorgonzola cheese or feta in small amounts. Keep in mind the portion control with cheese if you decide to add it in. A little goes a long way and cheese is high fat/sodium.

DIRECTIONS:

This salad is very simple. Just take equal parts spinach and romaine and toss in a large salad bowl. Add the diced roma tomatoes and red onions to the salad. Then add a full can of the garbanzo beans, or less if you prefer. At this point I take the balsamic dressing and dilute half of it with balsamic vinegar. This reduces the fat and the sodium content. You can also make your own with extra virgin olive oil and balsamic vinegar if you like. I just love the flavor of Trader Joe’s Balsamic Dressing so that is my choice. Then I add the sliced almonds and toss again. I do not add the avocado or beets until the very end. Beets are delicious but will overpower the salad if you toss them in. At the very end you may add your choice of protein and cheese. My husband loves this salad. Sometimes I roast a few red or purple potatoes and toss them in as well. Warm some whole grain pita and you have a well rounded meal.

They say to have natural glowing skin you should eat a variety of colorful fruits and vegetables. I believe this works, and I think my skin is a prime example of health. I eat about 9 servings of produce a day. Don’t forget to drink tons of water. I also love to drink a natural coconut water after yoga class, so refreshing.

Buon Appetito! 😉

Rose Bruno Bailey