Bikini Butt and Leg Workout

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Hi Everyone,

This was my workout for the day! As soon as we were done filming Jesse did a hard run, and I did an easy 35 minute run. It was hot outside! Be sure to stay hydrated with your workouts, especially if you are outdoors.

There were gorgeous butterflies, and a big family of geese to keep us company. I recently read that going outside decreases your body fat percentage. Initial studies indicated that it may be linked to a decrease in stress that occurs when you spend time in nature.

You should feel the burn in your butt, thighs, and legs with this workout. I know I did! Working the muscles in your lower body is important for a variety of reasons. Your lower body houses many large muscles, so working this area increases your calorie burn. Also, it helps stabilize your entire body, while working your lower abs. Being truly fit and healthy should mean finding balance in your body.

I posted a new recipe for grilled eggplant. It’s delicious! So be sure to check that out under the recipes tab above.

I have yoga class tonight, so it’s been a busy and active day for me!

I hope you enjoy the workout!

Melissa

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

Repeat 1-3X.

1. Long Jump Burpees
2. Side Leg Lift (right)
3. Side Leg Lift (left)
4. Squat Kickback (right)
5. Squat Kickback (left)
6. Leg Series (right)
7. Leg Series (left)
8. Runners Lunge Kick (right)
9. Runners Lunge Kick (left)
10. Squat Kick (alternating)
11. Cheek to Cheek Plank
12. Plie Jump
13. Scissor Abs
14. Heel Pulse Squat

Grilled Eggplant Sandwich Recipe

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Hi Everyone!

Last night Jesse and I had a delicious dinner! We had grilled eggplant sandwiches. It was delicious, healthy, and easy to make (my favorite combination!)

I am sharing the recipe below. This is also delicious on it’s own, if you’re not a sandwich fan. If you don’t have a grill you can make this on a george foreman grill, or even bake it in the oven.

Enjoy!

Melissa

Ingredients:

1 Eggplant

Hummus 2-4 tablespoons

bread of your choice

fresh baby spinach leaves

Grapes (optional side item)

Mix Ingredients:

1 1/2 Tablespoon honey

2 Tablespoon extra virgin olive oil

1-2 mashed garlic cloves

4 teaspoons balsamic vinegar

salt

Step 1: Slice eggplant into approximately 1/2 inch rounds, and peel off strips of the skin (to make it easier to eat). Place sliced eggplant onto paper towels and lightly salt. Let sit about 15 minutes to get out excess water. Pat and dry both sides of the eggplant before moving onto the next step.

Note: I have skipped this step before, but this step is supposed to release some bitterness in the eggplant. I didn’t really notice much of a difference and thought it was good either way.

Step 2: Combine all of the other ingredients in a bowl and mix together.

Step 3: Dip the eggplant slices into the mixture, being sure to lightly coat both sides.

Step 4: I placed all of the coated slices into a container until we were ready to grill, and poured the extra mixture over the top. We let it sit for about an hour, but this step isn’t necessary.

Step 5: While Jesse started the grill I got the bread ready. I used a whole wheat sandwich thin, Jesse had his on a thicker whole wheat bun. I lightly spread both sides of the bun with traditional hummus, added some fresh spinach leaves, and put red grapes on the side.

Step 6: Place the eggplant on the grill over medium heat. Cook about 3 minutes, flip, and cook about 2 more minutes. We put down tinfoil to keep it moist, and make clean up easy.

Step 7: Place cooked eggplant on a dish.

Step 8: Pour any remaining mixture over top (you can skip this step if you like it dry).

Step 9: Put eggplant on your sandwich and enjoy! The one in the picture above is mine. The one below is Jesse’s.

We both thought it was delicious! I hope you do to!

Intense Full Body Workout Real Time

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Hi Everyone,

This is the compiled video of my entire workout today. As I mentioned earlier, I posted the individual parts of this workout as well to make it easy for anyone using these videos at home to mix and match, or fit in quick workouts as needed. If you want to do the entire workout with me than this video puts it all together. 🙂

I will be sharing my grilled eggplant recipe tonight, so check back for that. I just haven’t decided how I want to eat it yet! I can have it on it’s own, or as a sandwich. Either way it should be delicious.

Anyway, enjoy the workout. If you do both 8 minute segments, and the pushup challenge you will definitely be getting in a full body workout today!

Melissa

Max reps during each 50 second interval, 10 seconds of rest in between exercises. This portion of the workout will take 16 minutes.

Plus, the 45 pushup challenge (9 different variations of pushups). (time will vary)

1. Heel Touch Squat Jump
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right)
7. Russian Kick Up
8. Lunge Pulse (left)
9. Jumping Jack Plank
10. Heel Tap Abs
11. Toe Touch Situps
12. Hip Twist
13. Frogger
14. Side Plank with Elbow Twist (right)
15. Side Plank with Elbow Twist (left)
16. Pendulum Abs

Pushup Challenge: 5 reps of each style of pushup

1. Spiderman
2. Walking
3. Chatarunga
4. Leg Lift (right)
5. Leg Lift (left)
6. Jumping Jack
7. Rolling
8. Decline
9. Supergirl

Intense 8 Minute Ab Workout Real Time

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Hi Everyone!

This is part 2 of today’s workout. It’s 8 Minutes of Ab and core focused exercise. This one will help work on burning any fat that might be covering your abs, while strengthening and shaping those muscles for nice firm, definition. This workout really hits all sections of the abs including: love handles, lower belly (the tummy pouch area), and your entire mid section.

You probably already know that just strengthening your muscles doesn’t give you a six pack, you also need to be burning fat. Interval style workouts are huge fat burners, plus I incorporated some cardio based ab moves. You should be sweating by the end of this workout!

Enjoy!

Melissa

PS Don’t forget to do part 1! Cardio Fat Stripper and if you’re feeling brave try the Pushup Challenge

1. Jumping Jack Plank
2. Heel Tap Abs
3. Toe Touch Situps
4. Hip Twist
5. Frogger
6. Side Plank with Elbow Twist (right)
7. Side Plank with Elbow Twist (left)
8. Pendulum Abs

Intense 8 Minute Cardio Fat Stripper Real Time

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Hi Everyone,

This is the first part of my workout today. It’s the second part if you count the pushup challenge that I did before this.

This section of the workout is only 8 minutes long, but it’s very intense! I did it interval style, so maximum reps during each 50 second interval, with 10 seconds of rest between exercises. I found the pulsing lunge jump to be especially challenging today. My thighs burned like crazy!

I am posting each section of this workout separately to make it easy to mix and match with other workouts, or for when you’re in a hurry and need a quickie. I will also upload a full length version of this workout.

Good luck!
Melissa

1. Heel Touch Squat Jump
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right)
7. Russian Kick Up
8. Lunge Pulse (left)

Pushup Challenge: 9 pushup variations

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Hi Everyone,

This video is in response to a challenge I posted on facebook. The result of the challenge was that I had to do 45 pushups. You know me, I had to keep it interesting so I did 9 different variations of pushups during the challenge. I also gave a shout out to each of my followers on facebook that I was doing pushups for!

Melissa Bender on Facebook Click that link if you want to “like” my facebook page. 🙂

Melissa

I did 5 pushups of each style listed below:

1. Spiderman pushup
2. Walking pushup
3. Chatarunga pushup
4. Right Leg Lift pushup
5. Left Leg Lift pushup
6. Jumping Jack pushup
7. Rolling pushup
8. Decline Pushup
9. Supergirl Pushup

Shape and Tone Full Body: Melissa Bender

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Hi Everyone,

This was my workout tonight. I also did a 3 mile run earlier this morning with Jesse. I did this workout interval style the first time through, and repetitions the second time.

I also created a post about what I eat/my typical diet: My Diet so check that out if you’re interested.

There will be a new workout tomorrow. I am off to sit outside by the fire pit, and spend some time with friends. Have a great evening!

Melissa

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

Repeat 2-3X

or you can do the workout interval style: Max reps during each 50 second interval, with 10 seconds of rest in between.

1. Single Leg Lunge Jump (right)
2. Single Leg Lunge Jump (left)
3. Mountain Climber Pushups
4. 3 Way Lunge (right)
5. 3 Way Lunge (left)
6. Oblique Drop Side Plank (right)
7. Oblique Drop Side Plank (left)
8. V-Up
9. Heel Press (right)
10. Heel Press (left)
11. Chair Pulse
12. Bicycle
13. Hip Lift
14. Weighted Oblique Drop (right)
15. Weighted Oblique Drop (left)
16. Burpees

Melissa Bender Diet

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Hi Everyone,

Many people have been asking about my diet. I am going to share some pictures to give you an idea of what I eat, and list some foods that I might have on a typical day.

Any of the recipes that I share on my blog are things that I would normally eat.

Breakfast:

A very typical breakfast for me is 1-2 eggs, fresh spinach leaves, and a whole wheat sandwich thin with a little bit of cream cheese. I also have a cup of coffee (a big cup!) with french vanilla creamer. In this picture I had steal cut pumpkin oatmeal. If I am really hungry I might have Peanut Butter Greek Yogurt (but I generally save that for lunch). I also have about 16 ounces of water.

At lunch I generally have a salad. The one in the picture above is pretty typical, but I might have chicken or tuna instead of salmon. Obviously I really like fresh baby spinach, I put in some red grapes, and sun dried tomatoes. Sometimes I add sliced strawberries, and some sliced almonds or sesame seeds. I also have a small green apple, and a cup of yogurt. Sometimes I have vanilla yogurt with some fresh fruit and granola. Other times I have the Peanut Butter Greek yogurt (1 cup) in the recipe link above.

I also bring some nuts or a granola bar, and an extra apple or banana with me for a snack. I am usually hungry before lunch, and on my way home from work, so I make sure I have snacks. I also have another 16 ounces of water, and have generally had a bottle of water with lunch, and another throughout the day. If I am still hungry when I get home from work I have a slice of whole wheat bread with some peanut butter, or a small bowl of cereal.

This is a picture of a dinner I had recently. In this picture I am having salmon and mixed vegetables. We also had some egg rolls with dinner this night. Normally I wouldn’t have salmon for both lunch and dinner. One would be chicken. Some type of whole wheat pasta, or brown rice would be typical additions to our evening meal. Another typical dinner would be whole wheat penne with tomato basil sauce, spinach leaves, and mushrooms. I will also have more water with dinner.

If I am still hungry in the evening I have some more veggies, cereal, yogurt, or frozen banana “ice cream.” I may make that tonight to share some pictures and the recipe. It’s not uncommon for me to snack on some Triscuits or wheat thins at some point during the day.

That’s a pretty typical day for me. I will try to take some more photos of my meals. I listen to my body, and eat when I am hungry. I eat many times throughout the day, and I drink water all day long.

Hopefully this gives you an idea of my diet. I try to eat many veggies, and whole foods. I also like to prepare extra salmon, chicken, or pasta (whatever we have for dinner) so I have some to bring with me to work the next day. Eggplant is another common dinner item at my house.

If you guys have any questions let me know!
Melissa

Body Weight Full Length Workout: Melissa Bender

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Hi Everyone!

It’s beautiful outside today! Right before this workout I did about 40 minutes of walk/running with my friend Amanda, while Jesse was doing a hard tempo run.

I decided it was the perfect day to do my entire workout outside!

So here it is! Enjoy the weather!
Melissa

1. Twisting Sumo Squat (right)
2. Twisting Sumo Squat (left)
3. Spiderman Pushups
4. Heel Tap/Hip Lift Abs
5. Sit-up Pushups
6. Low Jacks
7. Alternating Hip Drop
8. Speed Skater
9. Forward Fold Jump

Repeat 1-3X

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

Full Body Tight and Toned Home Workout

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Hi Everyone!

Tonight’s workout was fun! I especially liked the 1 leg Tricep Squat pictured above. It was a nice way to work my lower abs, arms, glutes and hamstrings all at the same time. Notice in the picture above that even when I lower down my knee stays above my ankle, and never moves forward past my toes. This is key to really working your butt and hamstrings. These areas often get neglected, and you can accidentally create muscle imbalances in your body.

As soon as I was done with this workout I went out for a run. I did 3.6 miles, and it took 30 minutes. It was 94 degrees outside so I made sure to cool down and drink plenty of water afterwards.

I did the same running loop yesterday morning. I hope you’re all enjoying some sunshine wherever you are!

Melissa

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

OR: Interval Style 10 seconds of rest, 50 seconds max reps

Repeat 1-2X + 15-30 minutes of cardio (jump rope, run, walk, or one of the cardio workouts on my blog.)

1. Lunge Jump
2. Dive Bomber/Up-Down Dog
3. Squat Lift
4. Oblique V-Up (right)
5. Oblique V-Up (left)
6. 1 Leg Tricep Squat (right)
7. 1 Leg Tricep Squat (left)
8. Plank Side Jump
9. Plie Jump
10. Plank to Toe Walk

5 Minute Cardio Butt Blast: Melissa Bender Fitness

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Hi Everyone,

This is the cardio portion (part 1) of my 20 Minute Full Body Interval Workout. Click the link if you want to do the entire workout! I broke up the videos so you could mix it up, or break up the workout to suit your needs. With workouts as short as 5 minutes who can’t find the time?

Enjoy the workout! There will be a new one up today!

Melissa

All Levels: Max reps during each 50 second interval

1. In/Out Squat Jump
2. Step Up (right)
3. Step Up (left)
4. Warrior 3 Touch Down
5. Jump Up

Note: You do not have to jump or step onto something this high. Just make sure whatever you are stepping on is sturdy and secured. Safety should always come first.

5 Minute Butt/Leg Workout: Melissa Bender Fitness

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Hi Everyone,

This is part 4 of my 20 Minute Full Body Interval Workout from yesterday. Feel free to mix up the order or match this with other workouts! If you’re in a hurry you can do this on it’s own.

Interval workouts are high intensity, so be sure to push yourself while also listening to your body.

Enjoy!
Melissa

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

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

5 Minute Arm Workout: Melissa Bender Fitness

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Hi Everyone,

This is the arm portion (part 3) of my 20 Minute Full Body Interval Workout If you want to do the entire workout click on the link. Otherwise, feel free to mix and match, or break up your workout. Whatever works for you!

I am a big fan of interval workouts. You get great results, quickly.

Check back later for a new workout!
Melissa

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

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

5 Minute Ab Workout (interval): Melissa Bender Fitness

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Hi Everyone,

This video is part of the 20 Minute Full Body HIIT Workout I am uploading each 5 minute segment separately to make it easy to mix and match workouts. You can add this to any of the cardio workouts, or another ab workout. Or you can do the entire workout at the link above. 🙂

Try it out! There will be a new workout later.

Melissa

10 seconds of rest, 50 seconds max reps

1. 1/2 Get Up (crab reach) with 10 pound kettle bell
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-Up

20 Minute Full Body HIIT (full length video): Melissa Bender Fitness

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Hi Everyone,

Here is the compiled video of my workout today! I am also uploading each 5 minute segment to youtube, for easy mixing/matching for future workouts.

This is a full body, interval workout. There is a cardio section, abs, arms, and butt. I was sweating like crazy! As with all of my interval workouts the point is to do as many reps as you can in each 50 second interval. You get 10 seconds of rest between each exercise.

As always, listen to your body during this, and all workouts. This is a full length video so you can see the number of reps I do. I use a 10 pound kettle bell at one point in the workout, and two 10 pound free weights.

Also, be sure to check out some of the changes I have made to the page. Don’t forget to start using www.benderfitness.com to get here. It will be the permanent domain name soon.

See you tomorrow!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

Round 1: Cardio

1. In/Out Squat Jump
2. Step-up (right)
3. Step-up (left)
4. Warrior 3 Touch Down
5. Jump Up

Round 2: Abs

1. Half Get up/Crab Reach (with 10 lb kettle bell)
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-up

Round 3: Arms

1. Rolling Pushups
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

Round 4: Legs/Butt

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

Healthy Lunch in under 7 Minutes

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Hi Everyone,

I wanted to take a minute to share my lunch with you. Last night I had this as an after dinner snack because I was still hungry. This is a super healthy, quick option. When I bring it to work with me for lunch I usually toss it with some whole wheat pasta, or add some grilled chicken strips or salmon. I am home today so I can eat smaller meals throughout the day. This only has 140 calories. It’s delicious, and it keeps me full.

Plus, look at all those delicious and healthy colors on that plate!

Enjoy!

Melissa

Ingredients:

1 Bag Valley Fresh Stemers Market Blend

1-2 cups fresh spinach

5 sun dried tomato halves (I used Bella St Luci)

Stick the steamer bag in the microwave for about 6 minutes.

While that is heating up put your spinach and sun dried tomatoes on a plate.

I always drain the excess olive oil out of the veggies before emptying the bag over the spinach. You can heat the plate in the microwave for an extra 20-30 seconds if you want your spinach and sun dried tomatoes warm. If you are using chicken, fish or pasta mix it all together and heat it up.

It’s delicious, fast and easy!

Carla is on a Bender! Before and After.

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Hi Everyone,

Meet Carla! She has been following my workouts for quite some time now, and she was nice enough to send me some pictures of her results! She has also shared a delicious recipe: Organic Blueberry Frozen Yogurt

Carla has been getting some phenomenal results! The best part is that her results aren’t just physical. She looks great, but she has also embraced the fit lifestyle.

Carla: “…at first, working out was my strive to look good and healthy again but now it’s taken a whole different level. It’s almost like a spiritual growth because when I fall or can’t do an exercise, I just push myself to do it again and again until I get it. I really needed to teach myself that kind of attitude, and it’s the one thing that no one can teach you or do for you. It has to come from within. Now if i don’t workout one day, I feel incomplete. Sort of like that movie Jerry Mcguire, I say: burpees! you complete me! … and the burpees reply: Carla you had me at 20 reps ! hahahahahaha! … but seriously, exercise is a continuous effort. It should never be stopped.”

” The hardest thing is to keep the discipline every day, especially because i have 2 very physical jobs besides my singing career. I have my own dog walking business which makes me walk up to 9 hours straight out there and i’m a superintendent in a building here in Toronto. But I always, always, always make time for my workouts. No matter what or how tired i am, i always do them and even when i’m really exhausted i will find myself one that isn’t too too challenging but I still do them.”

Carla is a singer. You can hear her music at: Lords of Hera Be sure to check her out!

Pre-Run Workout: Melissa Bender Fitness

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Hi Everyone,

This is the workout I did last night before my run. My run was about 3.5 miles. It took 29.01 minutes, at a comfortable pace.

It has been very hectic for me over the last few weeks. The place that I worked had a major fire last weekend. There was structural damage to the building so it will be several months until they can re-open. In better news I am almost done with fieldwork!

I am off for the next few days, so expect several new workouts! Things should start settling back into a more normal place. I did take photos of some of my meals to share with everyone. I will create a post about it sometime this weekend.

Enjoy the workout!
Melissa

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

1. Burpee
2. Hip Raise/Heel Tap
3. Bridge Reach (right)
4. Bridge Reach (left)
5. Alternating Runners Lunge

Repeat 1-2 times if you are running or doing a cardio workout today.
Repeat 3-4 times if this is your entire workout for the day.

Couch Potato Crunch Time: Melissa Bender Fitness Workout

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Hi Everyone,

I am an avid reader, but I also hate to stay still. Movement helps me to focus. While I read I find myself constantly moving, and doing impromptu exercise moves. Why shouldn’t I relax, and still be fit? With that inspiration I decided to create a couch workout that can be done on commercial breaks, or when you are just loafing around at home.

So here it is. 🙂

Enjoy!
Melissa

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

You can do this as a commercial interval workout, doing 1 exercise as many times as you can during each commercial if you are watching television.

1. Squat
2. Bridge Pulse
3. Leg Lift (right)
4. Leg Lift (left)
5. V-Up
6. 1 Leg Squat (right)
7. 1 Leg Squat (left)
8. Toe Taps
9. Reverse Plank Tricep Dip
10. Decline Pushups
11. Leg Circles (right)
12. Leg Circles (left)
13. Lateral Leg Press (right)
14. Lateral Leg Press (left)

Bonus: Supported Lean

Yoga Body Burn: Melissa Bender Workout

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Hi Everyone,

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

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

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

See you tomorrow!
Melissa