Exercises

10 Minute Home Workout

Today, I decided to share with you a simple yet powerful workout. Since I can not lunge, squat or be much on my foot, I decided to do a few hip extensions, hip adductions and glute kick-backs. I added core and upper body strength as a bonus since I must have the upper body strength to keep swinging in crutches. I feel good about my recovery and patiently looking forward to walking again soon. Thank you all for your care and support. Now, please join me for a 10-minute workout at home.

Feel free to modify and/or maximize this workout to your fitness level. Exercises are listed below:

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Heart Rate Monitors to aid in Weight Loss

When approaching a weight loss program, it is very important that you understand your heart rate training zones in order to train properly for accurate results. A Heart Rate Monitor will keep you in a safe yet effective training regimen based on your fitness level and goals. Heart Rate (HR) zone training is also a systematic method of improving your cardiovascular system. Basically, there are two ways to determine your proper training zones. One of the most common ways to estimate your training zones is by using this simple formula: (220 – your age). This method does not take into account your fitness level or genetic background, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.

This formula will determine an average Maximum Heart Rate which will indicate the most challenging training zone for your age. Continue reading

Spin for legs combined with Core and Upper Body Strength

Because I like to use time in a very efficient way, I used today’s spin class as a gateway to strengthen my thighs. I included 15 and 30 second intervals of Hills and Speed to burn more calories for the holidays. I found this bike workout to be pretty challenging… I’m sure my students did too… 

After class, I noticed Esther was teaching an Abs class with the bosu ball and figured I could add some core into my workout. I really enjoy her classes. She tailors them to all fitness levels making the workout fun & challenging. I recommend anyone who is a member of the UM Medical Wellness Center to try out her classes. If you would like to try out our facility for 3 days visit our website Here for more details.
Finally, I focused on strengthening my upper body with alternating DB chest presses, assisted triceps dips, alternating DB shoulder presses and standing tricep extensions. I chose this combination because it challenges the agonist and antagonist group muscles in a dynamic way.

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Hamstring-Glutes and Core Workout

I must confess, I had been practicing a little bit of yoga, cardio and not enough strength training. For me, not enough physical exercise got me feeling some muscle, bone and joint ache. Not to say yoga does not strengthen the body or that some cardio is not good enough, but with all the stress I had been placing on to myself following my move back home, lack of strength training was not helping me in staying strong. I had lost a lot of my motivation in my personal practice and came close to giving up. Through contemplation, meditation and prayers my mind, my spirit and my heart would not allow me to fail. I may have felt weak, fragile, betrayed and may have cried but, deep down in my heart I knew I would pick myself back up because I am stronger than that. I have acknowledged and accepted my weaknesses in order to face my fears and remove all obstacles in my life. Also, I had not been  active with my blog because I have been blessed catching up with new business and lots of work. I finally feel relaxed enough to sit down and journal down all of my exercises and meal intakes.  The good news is, I would push myself two days in the week to practice some yoga and some cardio exercises in order to maintain a healthy lifestyle. Where does this all leave me? That’s right, in a beginner to intermediate level in my fitness practice. But that’s okay. As a fitness enthusiast, I can accept this and blossom once again.

Yesterday, I focused more on hamstrings, glutes and hip abductors since I only had an hour and a half to workout. I enjoyed this routine a lot because it got my heart rate pumping and left me feeling good. I’m a little late posting yesterday’s workout but I feel better posting something than nothing. It is my motivation to share with you and a good way for me to remain accountable with a healthy lifestyle.

So here I am back in the grind building this body back strong. Feel free to try this routine next time you go to the gym. You can always modify the intensity and/or the weight and repetitions to your fitness level. Enjoy 🙂 Continue reading

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