Hot Definition: Melissa Bender Fitness Workout

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Hi Everyone,

Happy (early!) Valentine’s Day! J

Hopefully tonight’s workout will leave you feeling strong and sexy, and that feeling will last until tomorrow.

It’s a quick intense workout tonight. After I finished this one I hopped on the treadmill and did 2 miles in 14 minutes and 40 seconds. It was a nice working pace, but I know I could have been going faster. The point was to get about 15 minutes of fairly intense cardio after the workout. If you don’t have a treadmill, or don’t want to run outside some other options include: jump rope, mountain climbers, high knees, or the cardio portion of any of my other workouts. Bombshell Butt Cardio

This workout was tough, but I felt great as soon as it was over! Enjoy your Valentine’s Day, and be sure to take a moment and make someone feel special. To me this day isn’t about gifts or candy, it’s about love and appreciation. So let someone know how much you appreciate them, and I hope someone makes you feel that way too.

Have a good night,

Melissa

Hot Definition Workout

Beginner: 10 reps, 20 reps of scissor abs (you can start with 5 Burpees)

Intermediate: 15 reps, 35 reps of scissor abs

Advanced: 20 reps, 50 reps of scissor abs

Note: Everyone does 10 Burpees in-between exercises. To modify do them from your knees. For a lower impact modification instead of jumping step your feet forward one at a time, stand and drive your knees toward your chest one at a time.

1. 10 Burpee

2. Forward/Back Lunges Right (forward and backward=1 rep)

3. 10 Burpee

4. Forward/Back Lunges Left (forward and backward=1 rep)

5. 10 Burpee

6. Scissor Abs (increased reps)

7. 10 Burpee

8. 3 Way Abs

9. 10 Burpee

10. Tricep Leg Lift/Extended Plank Knee to Elbow (right and left leg lift, and right and left knee to elbow=1 rep)

Fantastic Butt Shaper: Melissa Bender Fitness

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Hi Everyone,

Tonight’s workout focuses on your glutes, and thighs. There will be a brand new workout tomorrow. I am going to try to make up for lost time this week. I had to miss a couple of workouts because I wasn’t feeling well. I’m all better now though!

In tonight’s workout I use weights and a stability ball, but I show bodyweight variations for all of the exercises as well. So you can work out at your level and build up when you repeat this workout in the future.

Have a great night,

Melissa

Fantastic Butt Shaper

Beginner: 15 reps, 30 for bicycle and hip lift

Intermediate: 20 reps, 40 for bicycle and hip lift

Advanced: 25 reps, 50 for bicycle and hip lift

1. Good Mornings

2. Mountain Climber

3. Ball Tuck (butt)

4. Ball Pull-in (abs)

5. Leg Circles (with or without ball) Right

6. Leg Circles Left

7. Single Leg Deadlift (Weighted Warrior) (right)

8. Single Leg Deadlift (Weighted Warrior) (left)

9. Squat

10. Bicycle

11. Hip Lift

12. Side Lying Leg Lift (left)

13. L Leg Lift (left)

14. Side Lying Leg Lift (right)

15. L Leg Lift (right)

Wake Up With a Delicious Fruit Smoothie!

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I wanted to make an omlette for breakfast this morning, but found that I was out of eggs. I was not in the mood for cereal, but I had plenty of fresh fruit in the house so I decided to make a smoothie. Healthy, delicious, and nutritious! I often mix up my smoothie ingredients, but here was my recipe for this morning.

Smoothie Ingredients (makes 2 smoothies):

1 Banana

8 Strawberries (medium)

8 Blueberries

1/2 cup greek yogurt

3/4 cup vanilla soy milk

Optional: 1 Tablespoon of honey

Garnish:

3 Blueberries

1 Strawberry

sprinkle of Sliced Almonds

1. Slice the banana and strawberries into the blender.

2. Add all of the other ingredients.

3. Blend until it reaches the desired consistency.

4. Put into a cup

5. Put the Garnish fruit on a toothpick, and slice the bottom of the strawberry so it can rest on the lip of the cup.

6. Enjoy!

7 Moves to a Sexier Body

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Hi Everyone,

Today’s workout is short, but effective. It works your legs, especially your hamstrings and glutes, your entire core, and your arms.

Confession time, I am sick today. I have a fever, and am feeling pretty weak. I probably shouldn’t have worked out at all, but I was feeling better for a little while. I only went through the workout once because I could tell that was all my body could take. I probably should have just taken the day off and rested. The reason I am sharing this is because it’s a “what not to do” story. If you aren’t feeling good don’t push it! It was dumb of me to do, and I’m not feeling so hot now as a result.

Anyway, even though the workout is short, it should still be challenging. Have a great night!

Melissa

7 Moves to a Sexier Body

Beginner: 10 reps, repeat 2X

Intermediate: 15 reps, repeat 2X

Advanced: 20 reps, repeat 3X

1. Weighted Warrior (left)

2. Weighted Warrior (right)

3. Butt Walker

4. Heel Tap Abs

5. Hip Lift

6. Ab Wringer

7. Walking Pushups

Physical Fat Blast: Melissa Bender Workout

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Hi Everyone!

We are mid-way through the week! Yay! J

I just finished my workout, and I am feeling fantastic! In addition to today’s workout I did 15 minutes of cardio. I ran on the treadmill and did 2 miles in 14 minutes and 25 seconds. I am trying to re-incorporate more running into my workouts not only to increase my cardiovascular endurance, but because I want to do some more racing this year. Jesse is training for marathons, and we have been having fun running together (on his slow days!) I can’t run fast enough (yet!) to keep up with him on his fast days.

I am going to make a cardio tab for my blog so anyone trying out these workouts at home has options if they don’t have a treadmill or elliptical, or don’t like running outside. Jump roping is also a fantastic way to get your cardio in.

I hope everyone is having a fantastic day! Remember, if you’re just starting out you can do these workouts. Just build slowly, and feel free to comment below if you need modifications for any exercises.

See you tomorrow with a new workout!

Melissa

Physical Fat Blast

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

The first 10 exercises are timed, 10 seconds of rest, and 20 seconds max reps.

Note: If you aren’t going to do 15 minutes of cardio on top of this repeat the workout for some additional fat burning, and body shaping. J

1. High Knees

2. Jump Squat

3. Right Lunge Jump

4. Left Lunge Jump

5. Mountain Climber Cross

6. Lunge Kick (right)

7. Lunge Kick (left)

8. Double Mountain Climber (3 way)

9. Side Jump (right)

10. Side Jump (left)

11. Sumo Pushup

12. Side Plank Low Leg Lift (right)

13. Side Plank Low Lef Lift (left)

14. Extended Situp with weight

15. Get-up with weight

16. Triangle Twist (right)

17. Triangle Twist (left)

18. Reach Through Abs with hip lift (left)

19. Reach Through Abs with hip lift (right)

20. Double Kick Back (left)

21. Double Kick Back (right)

End with 15 minutes of cardio, or repeat the workout.

Proper Pushup Form and Variations

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Time and time again I have had women tell me that they “can’t” do a pushup. My answer is always the same, “Yes you can! You just have to build up to it!”

The biggest issue I come across is poor form. As you build your strength it is not a problem to start out on your knees. 10 pushups from your knees are doing more for you than 10 pushups with poor form. However, the goal is to start working your way to doing pushups from your toes. If you can even do 1-2 pushups from your toes and the rest from your knees that is fine!

Why do pushups? It is one of the best and most dynamic core exercises out there (think about it, you just made plank even harder, and the whole world has been raving about the benefits of plank pose!) It simultaneously works your chest, shoulders and triceps. Depending on the variation you can also activate different back muscles, and your glutes (pictures below).

Proper Form:

1. Keep your hands in the same plane as your shoulders. They can be out to the side, or directly below your shoulders depending on the variation, but they shouldn’t be above your shoulders.

2. Your back should be straight. Your butt should not lift or drop.

3. Your head should be in the same plane as your body.

4. Lift and lower yourself as far as possible. I ussually go down until my chest or nose touch the ground depending on the variation.

5. Keep a nice even pace. Move slowly if you can. It’s more challenging!

6. The only thing that should be moving is your elbows!

Pushups can be done anywhere, and mixed up to keep them interesting. You will really reap the benefits of doing this exercise correctly!

The picture below is 1 leg pushups. This really activates your glutes, and works your core and upper body a bit differently. If you want to try a harder variation this is one of my favorites. Note that my form stays the same. Only my arms are moving, and I lower until my chest touches the ground before returning to the starting position.

The picture below is a Monkey Pushup. In this exercise your legs remain straight and you bend from the hips. Again, only your arms are moving, and you lower until your nose touches the floor. Don’t be afraid to try new things! If you’re starting out remember to build slowly until you are ready to try the more difficult variations!

Rock Hard Body Workout

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Hi Everyone,

Today’s workout is called “Rock Hard Body” because it works on strengthening the muscles of your core, butt, thighs, legs, and arms. Make sure you warm up before today’s workout, and get in some cardio after the workout. As usual the workout breakdown is below.

I am planning on doing a full length workout with reps, and timed exercises soon, so stay tuned for that! Also, I will be posting articles on the benefits of interval training, and working out with exercise induced asthma. If there is something health/fitness related that you really want to know about post in the comments below!

Melissa

Rock Hard Body Workout

Beginner: 10 reps, 10 minutes of cardio, repeat entire workout 1-2 times

Intermediate: 15 reps, 15 minutes of cardio, repeat workout 2-3 times

Advanced: 20 reps, 20 minutes cardio, repeat workout 3-4 times

Note: When you are deciding how many times to go through the workout listen to your body, but make sure you are also pushing yourself.

1. Left Lunge Jump

2. Right Lunge Jump

3. Squat Kickbacks

4. Sumo Squats

5. Tricep Plank Leg Cross Over

6. Plank Leg Lift

7. Side Plank Series (left)

8. Side Plank Series (right)

9. Dive Bomber

10. Staff Pose Reach (right)

11. Staff Pose Reach (left)

Strong Core and Back: Great for Runners: Melissa Bender Fitness

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Hi Everyone,

I hope you’re enjoying the Super Bowl (and all of the wacky commercials!)

It was beautiful outside again, so I went for a run in the sunshine. It was about 7 miles, with plenty of hills thrown in to keep it interesting. If you don’t want to run consider jump roping, high knees, the Bombshell Fat Burn (10 minute workout), stationary bike, or elliptical. I read today that the average American consumes 4500 calories during the Super Bowl. That’s insane! Even if you’re indulging be sure to work out and keep on track!

Today’s workout is focused on the abs and back. Whether you are a runner or not core strength is incredibly important! Having a strong core is the foundation of your entire body, and your posture. If you’re a runner core and back strength is necessary if you want to perform optimally. It is the most important cross training a runner can do.

Anyway, enjoy the game, and the workout!
Melissa

PS I thought Madonna’s half time performance was fantastic! What did you think?

Strong Core and Back Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

REPEAT the Entire Workout Twice!

1. Situp Reach (left)

2. Situp Reach (right)

3. Alternate Leg Lift Cross

4. Bicycle

5. Superman

6. Ab Wringer

7. Supergirl (with or without stability ball)

8. Leg Series (with or without ball) (right)

9. Leg Series (left)

Bonus: L-Sit

How to Get Enough Protein

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Hi Everyone,

Someone posted a very interesting question on my facebook page. What are the best ways to get enough protein as a vegetarian? When many people are trying to put on muscle they eat a lot of chicken breast, and tuna. So what if that’s not an option in your diet?

The good news is you still have a lot of other high protein choices!

According to the CDC women need at least 46 grams of protein and men need at least 56 grams. Generally when you are trying to put on muscle you want about 1 gram of protein per pound of your goal bodyweight. The only known danger of a high protein diet is for those with kidney disease. New evidence is showing that diets that are high in protein may be useful in treating obesity and preventing osteoporosis (Carter, et al. 2006).

So what are some good protein sources? Here are some good options for vegetarians, vegans, and carnivores. This list is not comprehensive, but is meant to give you some ideas.

Vegan:

Tofu: ½ cup has 20 g (Faux Beef Stew Recipe)

Soy Milk: 6-10 g

Beans: 7-10 g per ½ cup

Soy Beans: 14 g per ½ cup

Split Peas: 8 g per ½ cup

Peanut Butter: 8 g per 2 tablespoons (Healthy Chocolate Peanut Butter Cupcake Recipe)

Almonds (1/4 cup): 8 g

Peanuts (1/4 cup): 9 g

Cashews( ¼ c): 5 g

Pecans (1/4 c): 2.5 g

Sunflower seeds (1/4 c): 6 g

Pumpkin seeds: 8g

Flax Seed: 8g

Oatmeal (1 c): 6 g

Bagel: 9 g

Broccoli: (1 c) 4 g

Brown Rice: 5 g

Soy Yogurt: 6 g

Veggie Burger: 13 g

Spaghetti: 8 g

Spinach (1 c): 5 g

Lacto-ovo vegetarians: (no meat, fish or poultry, but eggs and dairy are allowed).

Egg (large): 6 grams of protein per egg (Egg “Muffins”)

Milk: 1 cup, 8 g

Cottage Cheese: 15 g

Yogurt: 8-12 g

Greek Yogurt: 23 g (Try my Peanut Butter Greek Yogurt recipe)

Cheese: 6-10 g

Carnivores:

Chicken Breast: (3.5 ounces) 30 g. (Healthy Feta Stuffed Chicken Recipe or Chicken Vegetable Soup Recipe or Multi-Grain Chicken Wrap)

Tuna: (6 oz can) 40 g

Most Fish Fillet: (3 ½ ounces) 22 g

Hamburger: (4 oz) 28 g

Steak: 6 oz 42 g

Pork Chop: 22g

Ham (3 oz): 19 g

There are many sources of protein out there. Hopefully this has given you some ideas. This is another great resource: http://www.highproteinfoods.net/

Enjoy, and make sure you get enough protein today!

Melissa

Some Resources:

Carter, J., Vasey, F. Valeriano, J. (2006). http://www.ncbi.nlm.nih.gov/pubmed/16718399?dopt=Abstract

http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

All Over Fat Burn: Melissa Bender Fitness Workout

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Hi Everyone,

Marie is back for today’s workout. It was very challenging for her, but she did a great job! I also went through this workout with my friend, Beth. She also did a fantastic job, and I look forward to having her in some of our videos in the future!

Marie has been doing Fitness Bender workouts, as well as cardio on the stationary bike and elliptical this week. She is really sticking to it, and is getting stronger already!

I will be writing about a few different health related topics this weekend as well, so be sure to check back for that.

Melissa

All Over Fat Burn

Beginner: 10 reps, 30 second intervals, 5 Burpees. Do exercises 1-15.

Intermediate: 15 reps, 45 second intervals, 10 Burpees

Advanced: 20 reps, 60 second intervals, 15 Burpees

Note: For intervals I use my interval timer and do 50 seconds of exercise with only 10 seconds of rest in between.

1. Burpees

2. High Knees (timed)

3. Jumping Jacks (timed)

4. Cross Mountain Climbers (timed)

5. Jump Squats (timed)

6. High Knees (timed)

7. Leg Lift/Hip Lift

8. Back Lunge Pulse (left)

9. Back Lunge Pulse (right)

10. Bicycle

11. Scissor

12. Side Plank (left)

13. Side Plank (right)

14. Standing Kick Back (left)

15. Standing Kick Back (right)

Advanced and Intermediate Levels continue with a second cardio burst:

16. High Knees (timed)

17. Jumping Jacks (timed)

18. Cross Mountain Climber (timed)

19. Jump Squat (timed)

20. High Knees (timed)

21. Burpee

No More Trouble Spots!

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Hi Everyone!

It’s almost the weekend! J What are you doing this weekend that fits into a healthy lifestyle? February marks the time of year when swimsuits miraculously start turning up in department stores. It’s the first reminder that spring and summer are on their way once again (at least here in the States!)

I believe that fitness shouldn’t just be a technique you use to hit a goal, it should be a lifestyle change. However, I also believe that whatever motivates you to be healthier is a good thing! So if bikini season is a motivator for you I want you to grab that motivation and run with it (literally!)

Today’s workout will really work those trouble spot areas that people find traditionally difficult to tone. Of course you can’t “spot treat” in the sense of selecting a body part to lose weight from, however, you can strengthen and tone muscles in your more troublesome areas. This workout will target your abs, love handles, saddle bags, arms, and butt.

Also, try to fit in some cardio today to increase your fat burning and boost your metabolism.

Enjoy the workout,

Melissa

No More Trouble Spots

Beginner (B): 15 reps unless otherwise noted

Intermediate (I): 25 reps unless otherwise noted

Advanced (A): 30 reps unless otherwise noted

1. Burpees (B: 10, I: 15, A: 20)

2. Cross Jack

3. Heel Tap Abs

4. Right Situps

5. Left Situps

6. Mountain Climber Cross

7. Spiderman Pushups (B: 10, I: 15, A: 20)

8. Butterfly Situps

9. Right Leg Lifts

10. Left Leg Lifts

11. Ceiling Press Situps with Leg Extension

Quick Tummy & Butt Toner: Melissa Bender Fitness Workout

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Hi Everyone,

As you can see in the video I started off my workout today with a run. It’s not often that we get 60 degree days in February so I wanted to take advantage of it, and get in a nice run in the sunshine. Along with your workout today I recommend getting in some cardio. It can be running, biking (stationary or outdoor), elliptical, jump roping, high knees, or any of the cardio blast series from my other workouts.

The other thing you can do is: 1 minute of high knees, 20 Burpees, 1 minute of high knees, 20 Lunge Jumps, and 1 minute of high knees, both before and after your workout.

I did 30 minutes of cardio today, and as usual you want to work from your starting level. If you are just starting out 10 minutes may be enough. Listen to your body, and do between 10-30 minutes of cardio in addition to today’s ab and butt toning workout.

Have a great night,

Melissa

Quick Ab & Butt Toner

1. Low Leg Raise

2. Ab Reach Through (left)

3. Ab Reach Through (right)

4. The Rocker

5. Leg Extension situps

6. Supergirl

7. Warrior Switch

8. Standing Leg Series (right)

9. Standing Leg Series (left)

10. 5 Plié Pulse/Plié Jump

Ab-Tastic! Melissa Bender Fitness Workout

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Hi Everyone,

Let’s work on losing belly fat and love handles today! I used some light weights in today’s workout, but I give modifications for doing it as a bodyweight routine as well. J Also, the very last exercise may look crazy, but do what you can. If you are looking for a lower impact movement do tap, tap, plank, step up, and drive your knees up one at a time while standing (like high knees in slow motion).

If you have any questions about the routine feel free to post them below!

After I completed this workout I ran on the treadmill for 20 minutes. If you are a beginner: ad 5-10 minutes of cardio (jump rope, high knees, running, burpees, mountain climbers, or any of the cardio blast sections from my other workouts.) Intermediate: 15 minutes of cardio. Advanced: 20 minutes of cardio.

While I was on the treadmill the song “Watch Me Shine” by Joanna Pacitti came on, and I thought the lyrics were pretty fitting for anyone starting their own fitness bender. “Bet you don’t think I can take it, but my mind and body are strong, bet you don’t think I can make it, but it won’t take long.”

Have a great night, and enjoy the workout!
Melissa

Abtastic Workout

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

1. Sumo Squat

2. Weighted Warrior 3 (right)

3. Weighted Warrior 3 (left)

4. Ball Pull-in Abs

5. Bridge Pull on the Ball

6. Weighted Situp with Ball

7. Side Plank Series (left)

8. Side Plank Series (right)

9. Standing Pendulum Abs

10. Taps Jumps

Make Me Sweat: Melissa Bender Fitness Workout

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Hi Everyone,

This workout was fantastic! It is a bit different. I couldn’t go through the actual workout on video because I used my treadmill for the cardio bursts. The breakdown for this workout is a bit different, and the entire workout takes 40 minutes to complete. The picture below the workout breakdown is of me when I finished the workout. You can tell I worked up a serious sweat!

Enjoy the workout! It’s a tough one!

Melissa

This workout is made up of 8 5-minute intervals. After each strength training interval you will spend 5 minutes engaged in cardio. I ran on my treadmill for each cardio set. Other options include jump roping, high knees, or you can split up the cardio burst from the Cardio Blast: Bombshell workout It is 10 minutes long, but uses the interval timer so just split it up, and repeat.

For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below.

Round 1: 5 minutes (10 seconds rest, 50 seconds max reps)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 2:
5 minutes of cardio. You should be sweating the whole time.

Round 3:
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

Round 4:
5 minutes of cardio.

Round 6: (repeat round 1)

1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 7:
5 Minutes of Cardio.

Round 8: (repeat round 2)

1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

This is me after the workout. Very sweaty! My reps are below. Feel free to share your reps below, or at least keep track of them at home.

Round 1:

31 Squats

19 Lunges Alternating Legs

70 Forward Leg Pulse (right)

70 (Left)

20 Side Lunges

Round 3:

15 Hip Lifts

43 Bicycles

20 Rock the Boat

29 Cheek to Cheek Plank

38 Superman

Round 5:

32 Squats

22 Lunges

71 Forward Pulse (right)

71 Forward Pulse (left)

35 Side Lunges

Round 7:

18 Hip Lifts

41 Bicycle

27 Rock the Boat

41 Cheek to Cheek

57 Supermans

I ran 2.85 miles total in the 4 5-minute cardio segments.

Enjoy!

Beginners Workout: Building Strength

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Hi Everyone,

Marie has made her workout video debut! I can’t wait to see the progression she makes as she starts her Bender. 🙂 Marie has three sons, her youngest was born at the end of November. She is excited to be cleared to workout!

This workout is created to help build strength, and create a foundation for more advanced workouts. In addition to this workout spend 15 minutes engaged in some type of cardiovascular activity, this can be running, elliptical, high knees, jump roping, or the cardio blast from the Bombshell Body workout. Enjoy!

Melissa

Beginner: 10 reps, 30 seconds for high knees and mountain climbers

Intermediate: 15 reps, 45 seconds (repeat twice)

Advanced: 20 reps, 60 seconds (repeat 3-4 times)

1. Jump Squat

2. Elbow Tap Abs

3. High Knees

4. Hydrant Kick Backs (right)

5. Hydrant Kick Backs (left)

6. Mountain Climbers

7. Pushups

8. Side Plank (right)

9. Side Plank (left)

10. Engage in 15 minutes of cardio today!

Healthy Pumpkin Muffins with Cream Cheese Frosting: 128 calories

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Hi Everyone!

I found another great recipe, and tweaked it a bit. It is both healthy and delicious. Try it out! It was easy, and relatively fast to make! I modified the recipe from the one I found on the blog Sunday Baker. She did a pumpkin bread with a more traditional cream cheese filling. I created muffins with a healthy cream cheese frosting.

Melissa

Ingredients for the muffins: Makes 12 Muffins. Pre-heat oven to 350.

1-1/2 c. pureed pumpkin

1/2 c. unsweetened applesauce

1 whole egg

3 egg whites

1 c. all-purpose flour

2/3 c. whole wheat flour

1/2 c. Stevia Cup For Cup sweetener or 24 packets of Stevia in the Raw

1/2 c. granulated sugar

1 t. baking soda

1/2 t. ground cinnamon

Ingredients for healthy cream cheese frosting:

2 heaping tablespoons of 0% Greek yogurt

2 heaping tablespoons of whipped cream cheese

1 teaspoon of vanilla extract

1 packet of stevia in the raw

Step 1:

Start your batter. Stir all of the dry batter ingredients (both flours, stevia, baking soda, sugar, cinammon) in one bowl, and mix all of the wet ingredients in a second bowl (pumpkin, apple sauce, egg and egg whites). The wet ingredients can be mixed with an electric mixer on low to medium speed.

Step 2:

Slowly mix the dry mixture into the wet mixture.

Step 3:

Scoop the mixture into muffin pans. Bake 20-25 minutes or until a toothpick comes out clean when inserted in the middle.

Step 4:

The muffins are delicious plain so you can eat them now or continue and make the frosting!

Step 5: Mix the Greek yogurt, whipped cream cheese, vanilla extract, and stevia in a bowl.

Step 6:

Spread the mixture on your muffins. Top with a drizzle of honey if you want to. (There is no honey on the one pictured). Try it out on one muffin to be sure you like it!

Step 7:

Enjoy!

Beginners Workout: Mommy Makeover Melissa Bender Fitness

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Hi Everyone,

I created this workout for my friend, Marie. She just had a baby at the end of November, and she is now cleared to workout. Before we did the workout in the video below Marie did a fitness test. I will make a separate video of the fitness test so anyone who wants to check on their fitness level, and measure their progress that way can.

For the fitness test Marie did the maximum number of reps of each exercise that she could for 60 seconds. Her results were as follows:

Pushups: 2 full on toes, 6 on her knees (This was fantastic! She didn’t think she could even do one).
Jumping Jacks: 58
Situps: 14
Plank: She held it for the entire 60 seconds!
High Knees: 25 seconds, rested, was able to do 10 additional seconds before the timer finished (35 seconds total)
Squats with proper form: 19
Lunges with proper form: 11

Marie has committed 4 days per week to getting in shape, so expect to see her in some future videos as she completes the Fitness Bender Mommy Makeover.

After the fitness test we did the workout listed below. I have provided a breakdown, and recommended reps for all fitness levels so no one feels left out. Enjoy!

Melissa

Beginners Workout: Mommy Makeover

Beginner: 10 reps, 30 seconds for timed exercises (feel free to break up the reps. Marie did the hip lifts in sets of 3.)
Intermediate: 15 reps, 45 seconds for timed exercises (repeat the sequence twice)
Advanced: 20 reps, 60 seconds for timed exercises (repeat the sequence 3-4 times)

1. High Knees (timed)
2. Hip Lift
3. Leg Series (right)
4. Leg Series (left)
5. Mountain Climber (timed)
6. Side Plank (right): there are variations for this in the video, Marie held the side plank on an extended arm.
7. Side Plank (left)
8. Superman

Remember, if you are just starting out these exercises are going to be hard, but you can do it! Don’t be afraid to take breaks while you are doing your reps. When you start out the first thing you need to do is build your muscle strength and muscle tone. Congratulations on getting started!

20 Minute Full Length HIIT: How To

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Hi Everyone,

Here is the “how to” video for our interval workout today. Jesse is teaching the workout today. I will be posting the full length video of Jesse and I doing the workout tonight. It’s a 20 minute video so it takes a lot longer to upload. In the meantime if you have an interval timer, or want to do this workout in reps instead here’s the breakdown.

Have a great day! Don’t forget, Saturday is my intense workout day so there will be a great new workout tomorrow!

Melissa

PS did you try my new chicken soup recipe? It only has 177 calories and it’s delicious!

All Levels: 20 intervals: 10 seconds of rest, 50 seconds maximum number of reps you can complete in the time period. The workout will take 20 minutes.

or

Beginner: 10 reps, 30 seconds for high knees and mountain climbers
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. Burpees
2. Leg Scissor Abs
3. Chair Taps
4. Supermans
5. High Knees
6. Walking Pushups
7. Jumping Jacks
8. Side Plank Abs (left)
9. Surfer Jumps
10. Side Plank Abs (right)
11. Forearm Plank Leg Jumps
12. Double Kick-Backs with Chair (left)
13. Lunge Jumps
14. Double Kick-Backs with Chair (right)
15. Mountain Climbers
16. Down Dog Pushups
17. Rope Jump Overs (left)
18. Pendulum Leg Swings with Chair
19. Rope Jump Overs (right)
20. Pump-Handle Abs

Healthy Chicken, Vegetable Rice Soup: Under 200 Calories QUICK!

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Ingredients:

2 14 oz cans of reduced sodium chicken broth

1 1/2 cups of water

1/4 teaspoon dried crushed rosemary

1/4 teaspoon fresh ground black pepper

1/2 cup thinly sliced carrots (I used baby carrots)

1/3 cup chopped onion

1 cup quick cook or instant brown rice

3/4 cup loose-pack frozen cut green beans

2 cups of chopped cooked chicken (or turkey if you prefer)

1 14-oz can of diced tomatoes with jalapenos un-drained (if you don’t like it spicy just use plain diced tomatoes!)

1/4 cup fresh sliced zucchini

2 cups of fresh spinach

(you can add more veggies if you want!)

Step One: In a large saucepan combine broth, water, rosemary, pepper, carrots, onion, and zucchini. Bring to a Boil.

Step Two: Stir in uncooked rice, and green beans. Bring to a boil; reduce heat.

Step Three: Cover and simmer for 10-12 minutes until vegetables are tender.

Step Four: Stir in chicken, spinach, and un-drained tomatoes. Heat through.

Step Five: Enjoy!

Flab Free Arms and Abs! Melissa Bender Fitness Workout

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Hi Everyone,

Cydney was back with us for today’s workout! She has improved SO MUCH since the first time she worked out with me! She is now able to do full pushups, and burpees without going to her knees! Also, she hung in there for today’s workout, which is pretty darn tough. I love watching her progression, because it shows how much you can improve in a relatively short time.

Today we are focusing on tightening and strengthening our arms, and abs. We are also engaging in cardio throughout to burn off any fat that is hiding our muscle definition.

Check out the workout breakdown below, and have a great night!

Melissa

PS I am planning on sharing some more healthy recipes this weekend, so keep checking the site! A new workout will be up tomorrow!

Flab Free Arms and Abs

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

Burpees
Triceps Pushups (right)
Triceps Pushups (left)
Chatarunga Hold
High Knees (timed)
Hip Lift/1 Leg Drop
Bicycle
Rock the Boat
Jump Squat
Down Dog Pushups
Triceps Drop (with chair)
Plank with Light Weight (right) (we used 5 pound weights)
Plank with Light Weight (left)
Lunge Jump
Oblique Twist (timed)
Temple Tap Abs
In/Out Pulse (right)
In/Out Pulse (left)
Burpees