Killer Curves: Melissa Bender Fitness Workout

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Hi Everyone!

If you’re looking for high intensity, fat burning, and body shaping all in one this is the workout for you! It definitely had my heart rate up! This is definitely a full body workout.

I also posted a delicious, healthy recipe a little while ago, so be sure to check that out too!

I also wanted to share this quote with you: “Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity”. -Louis Pasteur (1822 – 1895)

I love this because tenacity and commitment are two of the best qualities you can develop in your life. This applies to your workouts, and your life. If you want to get somewhere, you find a way to make it happen, and you don’t give up when it gets hard. Bring this mentality to your workout today, and try to apply it to some aspect of your life this week.

Have a great night, and enjoy the workout,

Melissa

PS Body Rock Sport had a great sale, so I am rocking their Cher bra for tonight’s workout.

Killer Curves Workout

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

1. High Knees (timed)

2. Jumping Jacks (timed)

3. High Knees (timed)

4. Sufer (timed)

5. High Knees (timed)

6. Forward Leg Pulse (right)

7. Forward Leg Pulse (left)

8. Lunge Jump

9. Warrior Balance (right)

10. Warrior Balance (left)

11. Jump Squat

12. Leg Sweep Plank (right)

13. Leg Sweep Plank (left)

14. Floor Tap Abs

15. Burpees

16. High Knees (timed)

17. Jumping Jacks (timed)

18. High Knees (timed)

19. Surfer (timed)

20. High Knees

Make sure you hydrate and stretch after your workout!

Egg “Muffin” Recipe: Delicious, Healthy, and high in Protein!

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These Egg Muffins are delicious, and super easy to make! Someone shared this recipe with me today, and I didn’t have all of the ingredients to make it, so I improvised with a few ingredients and the results were AMAZING! Also, these can be made in bulk and frozen! Pop them in the microwave for a minute, and you have a healthy snack or meal on the go!

Also, I added the veggies that I had on hand, but feel free to experiment! I made a dozen egg muffins.

Pre-heat the oven to 350.

Ingredients:

I used 7 eggs, but for a larger batch use a dozen

Original Almond Milk (about 1/4 cup)

Cheese: I used a little less than 1/4 cup of tomato basil feta

Sliced fit and active Turkey Breast (4-5 slices, hand shredded)

About 4 cups of fresh baby spinach

Zucchini: fresh grated, I didn’t measure, but aprox. 1/4 cup

a dash of fresh ground pepper, and fresh ground sea salt

Mix all of your ingredients together in a large bowl.

Spray a muffin pan lightly with Pam Olive Oil cooking spray.

Scoop the ingredients into the muffin pan until the cups are about 3/4 full.

Bake in the oven 15-20 minutes, until a fork goes in and comes out clean, or until the tops are lightly browned.

Take them out and enjoy! Freeze the extras so you have healthy options to go!

In the future I am going to add mushrooms and broccoli, and serve it with a couple of fresh tomato slices. I may also try it out with veggie “cheese” slices instead of the feta, although the feta added an amazing flavor.

Easy, delicious, and healthy! What a great combo!

10 Minute Total Core Toner: Full Length

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Hi Everyone,

Today’s workout is a quickie! I call it the “10 Minute Total Core Toner.” Ideally you should do this workout with a cardio workout. That way you are burning off any fat that is covering up your six pack. Below I am posting a link to the cardio portion of the Bombshell workout. It is also only 10 minutes long, but guaranteed to get your metabolism going!

You could also choose to do jump roping, running, or high knees.

The intervals for this workout are shorter, but you will definitely get a workout. I was nice and sweaty by the time I was done with this one. Yesterday’s workout (Jiggle Proof Thighs and Butt) actually made my butt a bit sore today, so it was a relief to focus on my abs. J

I will have a full body fat burning workout for you tomorrow so be sure to check back! We will have Cydney back with us. I love working out with her because I find her progress inspiring! Also, she makes me laugh during every workout. Laughing during these exercises definitely makes it harder!

See you tomorrow. I hope you enjoy this workout and have a great night!

Melissa

Total Core Toner: 10 Minute Ab Workout (full length)

All Levels: Max reps during each 20 second interval, with 10 seconds of rest in between each exercise.

Plank Knee (right)
Plank Knee (left)
Leg Scissors
Bicycle
Leg Lift
Hip Lift
Push Through
Hip Twist
Pushups
Mountain Climbers

REPEAT

Don’t forget the cardio burst! The link is below!
Bombshell Body Fat Burn

Jiggle Proof Thighs and Butt

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Hi Everyone,

Today’s workout is a doozy! Saturday is when I have a bit more time to create a more intense, longer workout. This one took me 36 minutes and 40 seconds. There were a few exercises in here today that I found really tough! On the last set of Burpees I really wanted to quit half way through, but I am so glad I pushed through and did all of my reps! I feel so wonderfully energized now.

Tonight I am going to add on 15 minutes of jump roping before I take my shower, just to get in a bit more cardio.

I hope everyone is having a great weekend!
Melissa

Jiggle Proof Thighs and Butt
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Note: I used my interval timer for both cardio burst portions of the workout. I did 50 seconds of each timed exercise, with 10 seconds of rest in between. If you don’t have one use a stopwatch, over timer, cell phone timer, or you can guesstimate. I am putting the number of reps I fit in for each timed portion below). You can time your entire workout so you can see improvement as you repeat this one over time.
My total time: 36:40
Starter: Burpees
1. High Knees (timed)
2. Lunge Jump (timed)(I did 25 in 50 seconds)
3. High Knees (timed)
4. Plie Jumps (timed) (25 in 50 seconds)
5. High Knees (timed)
6. Runners Lunge to Balance (Warrior 3)(right)
7. Runners Lunge to Balance (Warrior 3) (left)
8. Side Plank Series (right)
9. Side Plank Series (left)
10. Diagonal Lunge Reach (alternate sides)
11. Standing Leg Lift (right)
12. Standing Leg Lift (left)
13. Prone Hamstring Curl (keep your knees up the whole time!)
14. High Knees (timed)
15. Jump Squat (timed) (I did 27 in 50 seconds)
16. Russian Kicks (timed)(I did 30. Right/Left=1)
17. Pendulum Squat (I did 20)
18. Jumping Jacks (I did 50)
Amp it Up Ending: Burpees!

This evening I will jump rope for 15 minutes, alternating between high knees jumping, and regular fast jumping. That’s it for today! Check back for tomorrow’s new workout!

Brick House: Melissa Bender Fitness Workout

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Hi Everyone,

Here is the workout I did today. J I did 15 minutes of jump roping to start out the workout.

Lately I have noticed how much stronger and more energized I feel now than when I first started this blog. For me exercise is much more effective than a cup of coffee. If I am feeling down, and I work out, I always feel a lot better afterwards. This is part of the reason that I think creating a consistent workout routine is so important. Your body starts to really learn how good exercise makes you feel, and you begin to crave it. It’s much healthier than most of the things that probably give you cravings!

The second thing I wanted to say today is please don’t think you can’t do these workouts. I have gotten a lot of messages from people who want to try them, but think they are too hard. Even if you can do 1-2 reps of each exercise it’s a great starting point! The number of reps that I list are just a guideline. You can do pushups from your knees until you build up to a full pushup. If you have questions about a specific exercise leave a comment! Life is too short to sit around and wait until. Listen to your body, especially when you are starting out and learning your limits, but don’t be afraid to try!

Enjoy the workout,

Melissa

Brick House Workout

Cardio: 15 minutes of jump rope, running, high knees, or jumping jacks

Beginner: 10 reps of each exercise

Intermediate: 15 reps

Advanced: 20 reps

NOTE: For the Leg Series Beginners will do 5 of each movement, Intermediate: 7, Advanced: 10.

On the ball leg series beginners: 20 of each exercise, intermediate: 35, advanced: 50.

Sumo Pushup
Leg Series (right): Leg lift, butt drop, combo, thigh squeeze
Leg Series (left)
Scissor Situp
Tricep Leg Lift
Warrior 3 Switch
Up/Down Dog (Dive Bombers)
Hip Lift Twist
Tricep Pushup (right)
Tricep Pushup (left)
Leg Series on the Ball or Mat (swim kicks, heel taps, double leg lift)

Quick Kick in the Calories! Melissa Bender Fitness Workout

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Hi Everyone,

Today’s workout is all about the lower body! Of course we are still doing core work, because I think a strong core (stomach, obliques, and back) is imperative to optimizing your health and strength, but as you go through the workout you will definitely feel the burn in your lower body. There are lots of dynamic power movements.

Since starting this blog I feel much stronger, and healthier. It is really a wonderful feeling to know that you are dedicating time to your health, and to creating a stronger future. I hope some of these workouts are doing the same for you.

Remember: “Take care of your body. It’s the only place you have to live.” -Jim Rohn

Have a great night,

Melissa

Beginner: 10 reps, 30 seconds timed

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

Note: Do the first 5 exercises as quickly as you can, with a 10 second break in between. Your heart should be pumping the entire time to maximize your cardio burn. I did the first 5 as timed exercises using my interval timer, but you can also do them as reps.

High Knees (timed)
Lunge Jump (timed or reps)
Side Squat Jump (timed or reps)
Speed Skater (timed or reps)
Scissor Jump Plie (timed or reps)
Double Leg Extension (right)
Double Leg Extension (left)
Double Kick (alternating legs)
Swaying Bridge/Pulse (5 pulses, 5 back and forth sways=1 rep or you can do this exercise for time)
Temple Pose Pulse (Every 5 pulses=1 rep. I alternated 5 pulses flat feet/5 pulses on toes)
Superman
Back Elbow Twist
Elbow Twist Abs
Frog in the Boat
Oblique Plank Switch
End with 5 minutes of cardio. You can repeat the first 5 exercises, or do 5 minutes of jump rope, running, or high knees.

All About ABs: Melissa Bender Fitness Workout

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Hi Everyone,

Cydney is back with us after a two week hiatus! Her work schedule, and the evil stomach flu I got last week kept us from working out together, but she has still been going strong with Fitness Bender workouts! She did great, and was still right on pace. I have been very impressed with both her progress and her dedication. She did all of today’s exercises on the intermediate level.

As always the workout breakdown is below!

Melissa

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

1. Jumping Jacks (timed)
2. Plank (knee to elbow) Left
3. High Knees
4. Plank (knee to elbow) Right
5. Angel Abs
6. Get Ups
7. Leg Circles
8. Cheek to Cheek Plank (you can time these if you want a bit of an extra challenge for your obliques.
9. Jumping Jacks (timed)
10. High Knees (timed)

Bombshell Body: Bombshell Abs. Part 3 of 3

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Hi Everyone,

Here is part 3 of today’s workout! After you do all three parts you should be feeling like you’re worked every inch of your bombshell body. J

So go for it, do the Bombshell Abs portion of the workout, and get a tight little waist!

Afterwards, try the high protein snack I posted earlier today. If you’re ever having trouble finding one of my older posts, the blog archive is at the bottom of the page, and all of my workouts/recipes are listed by date/month. Check them out!

Melissa

Start with: Bombshell Fat Burn
Then: Bombshell Butt

Bombshell Body: Part 3

Bombshell Abs

Beginner: 10 reps, 30 seconds timed

Intermediate: 15 reps, 45 seconds timed

Advanced: 20 reps, 60 seconds timed

Burpee
Ab Pull-In (with or without ball)
Boat Pose
Heel Scissors (timed)
Side Plank Drop (left)
Side Plank Drop (right)
Leg Lift/Hip Lift
Zombie Twist Situps

Bombshell Body: Part 2 of 3. Bombshell Butt: Melissa Bender Fitness

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Hi Everyone,

Here is part 2 of the Bombshell Body workout: Bombshell Butt. This one is focused on your glutes, and uses some of the best body weight exercises out there to shape and tone your bottom. This routine will help you get a nice, firm, shapely bum.

Don’t forget to do the Bombshell Fat Burn first and finish with Bombshell Abs!

Melissa

Bombshell Body Workout

Part 2: Bombshell Glutes

Beginner: 10 reps, 30 seconds timed exercise

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

1 Leg Squat Pulse (left): Timed
1 Leg Squat Pulse (right): Timed
Hydrant/Kick Back (left)
Hydrant/Kick Back (right)
Jump Lunge
Elevated Hip Lift
Stability Ball Hamstring Curl

Bombshell Body: Part 1 of 3. Bombshell Fat Burn: Melissa Bender Fitness

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Hi Everyone,

I have a three part workout for you today! I broke it up so that you can chose to do the whole thing, or mix and match the parts as you want to. You can use the cardio video to increase fat burning/cardiovascular fitness with any of my other workouts. It’s a full length video so that you can hear my interval timer go off (in case you don’t have your own!)

Bombshells are known for their hour glass figures, and this workout focuses on all of those areas, fat burning, giving you a round tight tush, and a tight toned mid-section.

Enjoy the workout, and be sure to check out parts 2 and 3.

Melissa

Bombshell Body Workout

Part 1: Cardio Fat Burn

Length: 10 minutes

All levels: max reps during 50 second intervals, 10 seconds of rest in between.

High Knees
Mountain Climbers
Low Jacks
Russian Kicks
Squat Jumps

REPEAT

Part 2: Bombshell Butt
Part 3: Bombshell Abs

Healthy High Protein Snack: Peanut Butter Greek Yogurt

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When you’re working out and building muscle it’s really important to get enough protein. Generally you want to eat 1 gram of protein for every pound of your goal body weight.

Also, protein keeps you full and satisfied throughout the day, which decreases cravings for lower quality foods.

This is one of my favorite high protein, healthy snacks. It takes less than a minute to prepare.

Take 1 cup of 0% plain Greek yogurt, mix it with 1 tablespoon of peanut butter (you can use 2 tablespoons if you want more PB), add 1 packet of Stevia in the Raw or sweeten to taste. Mix it all together and you have a delicious high protein snack!

If I am craving sweets I add a teaspoon of Hershey’s special dark chocolate chips, and then it’s like having a healthy dessert. It’s so filling that it kills my cravings for anything else!

Enjoy!

Calories: 225
Carbs: 13 g.
Fat: 8 g.
Protein: 27 g.
Fiber: 1 g.
Calcium: 25 g.

Strong, Lean, Tight: Melissa Bender Fitness Workout

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Hi Everyone,

I was in the mood for something a little bit different today so I used weights in today’s workout. It’s a short workout, but you will definitely feel this one. J

If you don’t have weights just go through the entire workout doing body weight exercises.

Tomorrow I am going to have a serious workout session. I am off of work, and I plan to utilize my day.

See you in the morning!

Melissa

Note: In the video and description below I called Romanian Deadlifts Rows by mistake. Not sure what I was thinking! I am leaving it the same in the description for consistency to anyone new to the exercise. Sorry for the error!

Strong, Lean and Tight Workout

Beginner: 10 reps of each exercise

Intermediate: 15 reps

Advanced: 25 reps

If you are doing body weight exercises go through all 6 exercises 4 times. If you are using weights go through this 1-2 times.

Weighted Squat
Lunge Kick with Weight (right)
Lunge Kick with Weight (left)
Barbell Curl
Rows
Turkish Get-up

Intensity Workout

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Hi Everyone,

I hope you’re feeling as energetic as I was today! I have a nice full body workout for you. Hopefully everyone is sticking to their new year’s resolutions. I am going to head over to www.blossomingrose2012.blogspot.com to see if Rose is sticking to her resolutions!

I read a great quote today: “Over the years your bodies become walking autobiographies, telling friends and strangers alike of the minor and major stresses of your lives.” Marilyn Ferguson.

I liked it because it reminded me that you can chose to workout and keep your body strong, you can chose to eat healthy nda tell the world a great story about your lifestyle. Bodies change, and it’s a visible reflection of the changes and decisions you make. Things can happen to change our bodies, but that’s okay. It’s part of our story. Each individual’s story is what makes them unique. So take a minute today, and look in the mirror. What kind of story is your body telling you? J

Have a wonderful day, and enjoy the workout!

Melissa

Intensity Workout

Beginner: 10 reps, 30 seconds timed. 2-3 1-leg squats per leg.

Intermediate: 15 reps, 45 seconds timed. 5 1-leg squats per leg.

Advanced: 20 reps, 60 seconds timed. 10 1-leg squats per leg.

High Knees (timed)
Mountain Climbers (timed)
Jumping Jacks (timed)
1 leg squat (right)
1 leg squat (left)
Plie Jumps
The Hundred (abs with arm pump) (timed)
Twist Crunch (right) (timed)
Twist Crunch (left) (timed)
Side Plank reach (right)
Side Plank reach (left)
Aquaman (like Superman’s but you swim!) (timed)
Up/Down Dog (Dive Bombers)
Standing Leg sires (back, side, front) (right)
Standing Leg series (back, side, front) (left)
3 part abs
Mountain Climber Pushups
Hip Twist (timed)
Forward Back Lunge hop (right)
Forward Back Lunge hop (left)

Hot and Hard: Melissa Bender Fitness Workout

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Hi Everyone,

I have a new workout for you! It’s a tough one, and I am giving you two options on how to do it. You can do it interval style (10 seconds of rest, 50 seconds doing the max reps you can of each exercise) or you can do it based on the reps listed below. I went for the 16 minute interval workout tonight because I have a lot to do and I needed a high intensity workout in a short period of time. If you don’t have an interval timer it is one tool I highly recommend you invest in. There is a tool bar to the right of the page that has a link to the interval timer I use. It’s a big help to me in my workouts, but I am also listing reps because I think everyone should be able to workout, whether they own equipment or not. Either way you are going to get a fantastic full body workout! J

Fit tip of the day: Don’t live and die by the scale! If you aren’t working out you can use the scale to keep track of weight gain. However, if you are working out and gaining muscle the numbers on the scale are not going to be an accurate reflection of how much fat you are losing. If you want a reminder of the visual difference between 5 pounds of muscle and fat check out my post: “Why the Number on the Scale isn’t Everything.”

See you tomorrow!

Melissa

“All we actually have is our body and its muscles that allow us to be under our own power.” Allegra Kent.

Hot and Hard Workout

Interval: 10 seconds rest, 50 seconds max reps for each exercise (the workout will take 16 minutes).

Beginner: 10 reps each, 30 seconds timed exercises

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

Jumping Jacks (timed)
Back Lift
Burpee
Butt Lift
High Knees (timed)
Oblique Lift (right)
Oblique Lift (left)
Mountain Climbers (timed)
Hip Lift/Plough Pose/Leg Lift
Jump Squat with heel tap
Walking pushups
Knee tuck
Staff Pose Leg Lifts
Jump Lunge
Jump Kick (right)
Jump Kick (left)

Metabolism Boosting Exercise Challenge

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Hi Everyone,

I hope you all had a good rest day yesterday. I ended up getting really sick on Saturday night with a stomach virus. I think that was part of the reason Saturday’s workout was such a challenge for me. I’m better now, but I definitely needed yesterday to rest.

Today’s workout works all of your major muscle groups, and is designed to keep your metabolism boosted. The breakdown is below.

I will also be posting some healthy snack tips. I love finding healthy snacks that are high in protein and taste delicious. If you have any ideas to share with me please comment below!

Melissa

Inspiring Quote of the Day: “Always bear in mind that your own resolution to succeed is more important than any other one thing.”-Abraham Lincoln

Metabolism Boosting Exercise Challenge

Scissor abs
Russian kicks
Leg Series (right)
Leg Series (left)
Burpees

Beginner: 10 reps, repeat cycle 1-2 times

Intermediate: 15 reps, repeat 3 times

Advanced: 20 reps, repeat 4 times

Max reps for 50 second intervals with 10 seconds of rest between each exercise.

15 Minute High Intensity: Full Length Melissa Bender Workout

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Hi Everyone,

Today’s workout video is a little bit different. It’s a full length interval workout. We spend 50 seconds on each exercise with only 10 seconds of rest in between. I was really tired from the other workouts this week so this one was pretty rough on me! I look forward to trying it again in a few weeks to compare my reps.

Your goal is to hit the maximum number of reps you can on each exercise. It doesn’t matter what that number is as long as you are pushing yourself the entire time. Keep your heart rate up and you will get the benefits of this workout.

After this workout I still had some energy (after I caught my breath!) so I jump roped for 12 minutes. If you feel up to the extra cardio go for it!

See you soon!

Melissa

15 Minute High Intensity Workout

All Levels: Do the maximum number of reps you can for each exercise in 50 seconds. You get 10 seconds to rest in between each exercise.

High Knees
Pushup with knee
Jumping jacks
Boat with scissor
Burpees
Heel tap abs
Squat jump
Elbow tap abs
Warrior 3 squat switch
Ab with hip lift
Jump Kick (right)
Jump Kick (left)
Mountain Climber
Cross Boat Reach
Surfer

Sweat it Off: Melissa Bender Fitness Workout

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Hi Everyone,

Today’s workout will definitely make you sweat! If you want a more intense burn go through the entire routine twice.

I can’t believe the first week of 2012 is drawing to a close. We have done lots of fat burning and body shaping this week that should be a great kick start to any fitness related new year’s resolutions. Any time someone sets a goal to get healthier they are making a choice that will help them in every area of their life.

Also, be sure to check out the stretching video I posted earlier. The Blog archive is at the bottom of the page. It is important to keep your muscles supple and flexible.

Enjoy the workout!

Melissa

Sweat it Off Workout

Beginner: 10 reps, 30 seconds for timed exercises

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 second

Burpee
Plank knee
High knees (timed)
Tricep lift
Jump squat
Lunge Kick (right)
Lunge kick (left)
Table kick (right)
Table kick (left)
Mountain climbers (timed)
Side plank elbow (left)
Side plank elbow (right)

Body Rock Sport: My New Favorite Fit Fashion

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Hi Everyone,

I have to admit that I have a weakness when it comes to fashionable fitness clothes. I LOVE them! Finding a great new sports bra that is comfortable, functional and fashionable can be quite a trial. Anytime I find a brand that meets all three of these criterion it’s a cause for celebration.

My new favorite fitness brand is Body Rock Sport by Kelly Dooley. Their website is: www.bodyrocksport.com

They have a ton of different styles to choose from. They range from low impact to high impact, sexy to functional, and they are all fashionable.

I tried out the Durga Bra and Booty shorts from the yoganista collection last night. The bra made me look a little bit bustier than I expected so if you want more coverage go a size up from what you think you need. I wasn’t sure how the shorts and top would stay in place while I worked out, but I was pleasantly surprised. Everything fit comfortably, and stayed where it should while I worked out!

I pretty much want everything on the site, but the sports bras that are currently topping my wishlist are: Cher, Pam, Annie, Diana, and Elena. They also have great bottoms, and tops. So be sure to check them out!

Do you have any favorite fitness brands?

Melissa

PS The pictures below are of me trying out the Durga bra and shorts in gold burnout.
The blue bra I am rocking in my profile picture is the Kelsey bra from their collection.

Full Body Stretching (Great for Runners): Melissa Bender Fitness

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Hi Everyone,

I hope that you have been enjoying this week’s workouts. When I woke up this morning I felt all of the work that we have been doing on our glutes. I decided to work some of the lactic acid out of my muscles by going for a nice long run outside. It was in the upper 30s today, so it’s a lot warmer (relatively speaking!) than it has been. I ran 5.65 miles on a VERY hilly route.

According to our GPS watch the total ascent for this run was 1138 feet. That’s a lot of uphill! For today’s workout I recommend getting in 30-45 minutes of cardio. That can be running, jump rope, dancing, or anything that gets your heart rate up for the duration of the exercise. J

For today’s video Jesse and I filmed a full body stretching routine. This routine is great for runners, or anyone, who wants to increase their flexibility. There are a lot of stretches in this video for areas that are difficult to get with traditional stretching. We spend a lot of time stretching the IT band, back, and quads.

Many people ask me why stretching is important. Think of a piece of leather. It starts out supple and soft, but if you leave it out in the sun to dry it shrinks and hardens, until it is stiff, tough, and inflexible. This is what happens to your muscles when you don’t stretch. It leaves them much more vulnerable to injury. The good news is that your muscles can be slowly re-lubricated and stretched out over time. You can regain your flexibility through practice. This will help keep you healthy and able bodied throughout your life.

I don’t want there to be a day when I can no longer do these stretches or workouts. I firmly believe that the best medicine is prevention. It is much easier to maintain your health and fitness through life than it is to regain it (although that is possible too!) I hope you enjoy this video, and find it useful to your practice.

Melissa

Hard Butt, Tight Abs: Melissa Bender Fitness Workout

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Hi Everyone,

I wanted to take a moment and share with you some information I learned about how to boost your metabolism. I read an article in Fitness Magazine (www.fitnessmagazine.com) about how workouts boost your metabolism both during, and after a workout. I had heard this before, however, what was really interesting was the amount of calories burned after your workout.

For 50 minutes of weight lifting you increase your calorie burn afterward by 14 calories. For a 19 minute session that combines resistance exercises and cardio bursts (sound familiar????) you burn an additional 25 calories afterward. Those extra calories burned add up throughout the day.

In addition, each pound of fat you have in your body burns 3 calories per pound, per day. Each pound of muscle burns 14 calories per pound, per day. So I did the math to find out exactly what that means in the real world. J

Two women who both weight 135 pounds may look very similar but have very different body compositions and metabolisms.

If a 135 pound woman has 21% body fat (which is in the healthy range) they are burning a total of 1578.05 calories per day from their muscle and fat.

A woman who weighs 135 pounds and has 40% body fat will only burn 1296 calories per day from muscle and fat. Many women who look skinny fall in this range. Although they are thin they are at increased risk of diabetes, heart disease, and other health issues that are linked to higher percentages of body fat.

This also explains why the more muscular person seems to be able to eat whatever they want without gaining a pound, and the less muscular individual may need to watch what they eat to prevent weight gain.

I hope this information was interesting and helpful! Today’s workout focuses on your glutes and core. Tomorrow is going to be a more intensive cardio day. J

Melissa

Hard Butt, Tight Abs Workout

Beginner: 10 reps, 30 seconds timed

Intermediate: 15 reps, 45 seconds timed

Advanced: 20 reps, 60 seconds timed

1. Plank twist (timed)

2. Side Lunge (alternating sides)

3. Boat (timed: alternate holding the pose and scissoring the feet while holding the pose)

4. Forward/Backward Lunge (right)

5. Bicycle (timed)

6. Forward/Backward Lunge (left)

7. Leg Circles (full reps on the right and left leg respectively)

8. Chair pose (timed: alternate pulses on feet and balls of feet)

9. Angel Abs

10. Hydrant Lift (right and left side, full reps for each)

11. Side Plank Lift with Knee (right and left)

12. L Lift (right and left)

13. Seated Twist

14. Kick Backs (right and left)

15. Single Leg Lift (right and left)