6 Exercises You Should Be Doing Over 60

And even if you’re not over 60–these exercises help everyone. I work a lot with the older population and it’s never too early to make sure you age gracefully. Even as we get older, more stiff, and less agile, it’s still–no, MORE–important to exercise and keep active. The more we move, the better we feel.

The body strongly dislikes being inactive and has a way of turning on the body. Whether that means weight gain, arthritis, stiffness, and/or loss of flexibility. Just to name a few. Another big loss as we get older is balance. Falls are one of the biggest problems for seniors, and it’s never too early to start practicing. Try at least 3 of these each day:

1. Calf raises. Stand up straight. If you’re unsure of your balance, make sure you stand near something to hold onto (a chair, wall, anything sturdy). Rise forward onto your toes, leaving your heels off the ground. Slowly come down. Do 12 repetitions for 3 sets. 

2. Rotator cuff stretch. This one requires a resistance band or tube. As we get older, we notice our shoulders deteriorating faster and getting injuries easier. Use this exercise to make sure you don’t hurt your rotator cuff. Tie the resistance band around a pole or bed post. Stand a few feet away and grab the other end. Rotate your elbow like a door hinge towards you and slowly back out. Control is the key here. Nice and slow, really use those muscles. Switch on other side. 12 repetitions for 3 sets.

rotatorcuffImage Source

3. Single-leg balance. It’s as simple as it sounds. Make sure you have something nearby to hold onto and lift up one leg, so that you’re standing just on one. Hold it for 20 seconds. Switch. Do 2 sets.

4. Laying twists. This is a great stretch for flexibility and stretching out your muscles–especially in your back. Start by laying down and spreading your arms into a T. Now drape your right leg over your left and look towards the right. You want to make sure your hips are twisting. If both shoulder blades are not on the ground, you’re moving your leg a little too far for your body. Hold for 10 seconds. Repeat on other side. Do 2 sets.

5. Opposite lifts. This is a core-strengthener. Lay down flat on a mat, arms by your side. Lift up the right arm and left leg at the same time. Now, you only want to lift the leg about 6 inches maximum from the ground. This is the point where your tummy really has to work to keep it up. Contract your abdominals. Lower both extremities, and perform on the other side. 12 repetitions for 3 sets. 

6. Cat/cow rotation. This is taken from yoga. Go onto all fours. When you inhale, lift your head up and invert your spine. When you exhale, move your head down and arch your back. Do about 10 rotations, 2 sets. 

Again, these are good for ANYONE. But especially if you’re over 60, put this into your routine. Either when you get up in the morning, during a commercial on TV, or before bed–make time for it. After all, it is your health. If you’re having trouble coming up with a routine and sticking to it, a personal trainer will probably be able to help. And we can always answer questions here.

Cheers! And as always…stay hungry and fit!

Hungry’s Movie Reviews: Pain & Gain (A Michael Bay Film)

This was one of my most anticipated films of the year and although I didn’t expect it to be in the same league as Oz, Gatsby, Star Trek, Iron Man, or anything else that might actually be a “good movie” I figured that I would enjoy it. I thought it would be one of those stupid funny movies making fun of bodybuilding with some slapstick comedy antics thrown into the mix. The trailer made me think it was about a bunch of stupid bodybuilders that wanted to get rich so they decide to kidnap someone or rob a bank to get a big pay day. I never expected it to be based of real events or to just be so dark in its comedy. Do I have a problem with darker comedy? No, not generally… but I think (and so did everyone else in our theater) that the advertising was misleading. Here’s how it went, play by play.

Alana and I were planning on seeing it Saturday morning until we found out how nice the weather would be, so at that point we made a last minute decision to see it opening night at a theater farther away at premium ticket pricing. What a mistake. We got there early and were the first ones in the theater. I’d like to add that AMC Flatirons Crossing is a beautiful and clean place where I recommend families and individuals to see their movies at that location. As we took our normal seats (the last row of the bottom section) despite having full freedom for choice, we saw a diverse selection of groups and individuals walk in and sit down.

AMC first look was boring enough (talked about some new shows called The Dome and Longmire, etc.) and the previews were so-so. It was mostly movies we already decided to see or not see so there was little excitement value. And then there was the movie.

Michael Bay provided us with lots of pain and almost no gain. The cast was excellent but it did not work. Ed Harris, Tony Shaloub and Rebel Wilson delivered and kept smiles on our faces. The Rock is always one of my favorites and maintained great balance in his role but I wanted something simpler and with less darkness. There was some controversy over the film because it felt like it was made to make you sympathize with the criminals, while family of the victims expressed that they do not want people to feel that way. It was not what we expected and it felt like it was four hours long… not two. That is a bad sign for me when it comes to movies. The Lord of the Rings extended cuts feel like a TV show because they’re so good.

I wanted a stupid version of Pumping Iron with some highway slapstick robbery thrown into it. It felt like a total waste of time and money and failed in finding its niche as a blockbuster cast not-quite-mockumentary.  The fake Sun Gym Gang and Michael Bay do not deliver and I do not recommend this movie to anyone. His attempt to satirically provoke thought in achieving goals and the American dream are lost in the puddles of blood he creates.

Scrumptious Whole-Wheat Banana Date Muffins

We had dates and bananas that needed to be used. Okay maybe the dates didn’t need to be used since they last forever, but I’ve been wanting to try this. Like my other muffin recipe (which this one is actually based on), it’s super simple and quick to do. I threw this together late last night after a leg workout. It’s very healthy, estimated at about 167 calories with 3 grams of protein and fiber! Not too shabby.

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  • Prep Time: 7 minutes
  • Bake Time: 15-20 minutes

Ingredients

  • 1 3/4 cups whole wheat flour
  • 10 dates
  • 1 tsp baking soda
  • 1/2 teaspoon salt
  • 1/3 cup olive oil
  • 3/8 cup honey [a little more than 1/3]
  • 2 eggs
  • 2 bananas mashed
  • 1/4 cup hot water

Directions

  • In a small bowl, mix together dry ingredients: whole-wheat flour, salt, and baking soda

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  • Chop up your dates, 5 into little pieces, 5 into long quarters

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  • Put dry ingredients to the side and get a bigger mixing bowl. Put the olive oil and honey into big bowl and whisk!

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  • Crack both eggs and drop them in. Whisk away!
  • Now, mash your bananas so they are nice and smooth. Scrape the bananas into the wet mixture
  • Add the finely chopped dates (don’t put in the long date quarters)

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  • Slowly stir in the dry ingredients into the wet ingredients, alternating with pouring in hot water

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  • Grease your muffin tin and pour them in. Make sure they don’t overflow, but you want them high enough so they puff over the top when baked.

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  • Top each muffin with the quarter slivers of dates we cut ahead of time as a garnish!

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  • Bake for 15-20 minutes. Mine took about 17 minutes

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And enjoy! Oh they are SO good warm right out of the oven. And of course, before I brought them into work, I had to taste test them. And…I approve! Another fail-proof recipe to enjoy and not feel the slightest guilt eating them.

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BONUS KITTY PIC 

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Nymeria cuddling Chris

Bibimbap: Korea’s Perfect Meal

Let me start off by saying I’m pretty proud of myself for creating this dish tonight after a day’s worth of work and a workout. It took a good bit of work and time, but it was so worth it. Most of you are probably wondering…what in the heck is bibimbap? Well thanks to my Korean-obsessed partner, I am now blessed to the amazingness that is Korean food (and yes amazingness is a word). Bibimbap is basically mixed rice with vegetables, but is so much more. It really proves why and how Koreans are so healthy and why the obesity rate is so low there. I can’t wait to move to South Korea one day where this will be a regular meal.

photo 3 (1)

You can really make it your own, using a variety of vegetables and proteins. I used this recipe and this one as well, deciding from each what I wanted to do. Chris had a so-so day so I wanted to surprise him with a Korean dinner that he would really enjoy. Now that I know how to do it from heart, I believe I will be doing this on the regular (I know that makes Chris happy).

  • Prep Time (for n00bs like me): 20-40 minutes
  • Cook Time: 20 minutes
  • Serves: 2.5 normal people (Chris isn’t normal)

It may seem like a lot of ingredients, but it really is a simple dish once you get the hang of it. Let’s first start off with a special sauce that is for non-spice people (Chris unfortunately can’t have spice). It’s easy and delicious.

Ingredients

  • 4 green onions
  • 1/4 cup soy sauce
  • 1 tbsp sesame seeds
  • 2 tsp brown sugar
  • 1 tsp sesame teriyaki 
  • 1 clove minced garlic 

Directions

  • Chop up the green onions and put into small bowl
  • Pour in the soy sauce
  • Mix in the rest of the ingredients. Stir well

photo 4

Now onto the good stuff– the bibimbap!

Ingredients

  • red cabbage
  • 2 small zucchini
  • bag of bean sprouts
  • spinach
  • 1 cup (uncooked) rice
  • 5 mushrooms (any kind)
  • 4 baby carrots (you can use regular)
  • 2 eggs
  • 1 Korean radish
  • sesame seeds
  • soy sauce
  • sesame sauce
  • garlic
  • salt and pepper

Directions

  • First off, I didn’t include cooking time of the rice. I did a running and core workout, so before I started that, I put the rice on ahead of time. DO THIS
  • Rinse your bean sprouts and cook them in hot water for 20 minutes. Drain them and season them with your special sauce and some salt

photo 1

  • Bring a pot of water to a boil (doesn’t need to be much water). Grab your spinach (whether it be a bunch or separate leaves) and put into boiling water for 1 minute. Take out and drain, run cold water over it, wring it out, then season with salt and sauce.

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  • Cut all your veggies into thin slices and sprinkle salt over  

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  • Separately, saute each veggie one by one [except for carrots] in pan over medium-high heat. You can use oil and garlic, or use the special sauce we created earlier to season and wet them. You only need to cook them for a few minutes to heat them up and infuse them with flavor.
  • You can either put them back on the cutting board OR have the rice ready in a wide bowl. Place the veggies in a circular fashion on the rice, leaving the middle open
Waiting for a few more ingredients..

Waiting for a few more ingredients..

  • For the carrots, just throw them in the hot pan for 30 seconds, so that they’re still crisp
  • For the last ingredient, throw your egg (or eggs if you’re making for two or more people) in the pan on medium heat. You want to cook it sunny side up (over easy). Put the egg in the middle
Ready to be eaten

Ready to be eaten

Pour the special sauce over the top for extra flavor. And that’s it! Not so hard, is it? It looks like a long list of ingredients, but once you get the hang of it, it can be done quickly (as I found out the next night–yes, I made this two nights in a row…red cabbage goes forever!). You can cycle a ton of different ingredients into this. Whatever you have or whatever is fresh at the market. Last night, I used green pepper, beets, and tofu as well as some from the night before.

A traditional way to do this is to serve it in a hot stone bowl, so that the rice gets crispy on the bottom. I did this style for Chris, but it was less attractive as it was a little too big. But that same fresh delicious FILLING flavor.

Chris' "plate"

Chris’ “plate”

It didn’t last long as we both dug in and watched Chopped All-Stars. I, of course, couldn’t finish it all so Chris ate his huge serving AND the rest of mine. Big surprise.

After we tore into it

After we tore into it

Enjoy! And use this recipe to…stay hungry and fit!

photo 3 (1)

The Best of Best of Boulder County 2012

This is a review of a review. Every year the readers of Boulder Weekly vote on the Best of Boulder County and while it is all opinion, local businesses love to hang their awards throughout their shops and eateries. Although we haven’t even lived here for a year, we have tried to eat and venture to as many places that our busy lives allow. We are also very opinionated, especially when it comes to food. People can claim they love food as much as me but I would challenge you to put your money where your mouth is if you doubt our hunger. So I’m essentially going to flip from page to page and rant when I feel necessary so hang in there.

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The cover features a picture of Naoto Kanda, the owner of Sushi Zanmai. His restaurant won Best Japanese Restaurant. Despite recommendations from my boss, Ryan, and our family/friend, Fred, we have yet to try this location because every time we walk by it is closed. Despite mediocre Yelp reviews, we’re going ASAP so look for an upcoming review.

Before I move on, since I have already gone through the whole magazine, I would like to say that this isn’t really a fair judge of the Best of Boulder County. I would venture to estimate that 90% of the votes received are from people living in Boulder like ourselves. Other towns in Boulder County, with lower populations and population density, most likely are not fairly represented but it is a poll for readers and everyone acknowledges that truth.

Best American Bistro who cares. I don’t eat bistro sized or priced portions typically so I can’t say much about the top five here. Best Appetizers went to The Med and the one time we went we did enjoy the multitude of appetizers that our large group got so fair enough. Who cares about best brunch? Not me. I want more meals so I break them down… not combine them.

Megan's Graduation...and Chris has Bell's Palsy here so no judging!

Megan’s Graduation at The Med…and Chris has Bell’s Palsy here so no judging!

Here is the first crime. Best Asian Fusion Restaurant. Chez Thuy won with Japango coming in fourth place. Chez Thuy was one of our worst dining experiences yet. We ordered a lot of variety and nearly everything we had was bad. Not decent, but bad. The pad thai was awful. Second worst I’ve ever had to Pong Sri in New York City. Japango was also a bad meal and the menu did not represent many Asian cultures. You want good Asian Fusion… go to Kho’s Asian Bistro in Longmont. It’s New York or L.A. quality.

Kho’s

I’d have to give Best Bakery to Spruce Confections. Their pies and croissants made our family from across the country and world very happy on Thanksgiving. Breadworks serves “fresh” bread at the Farmer’s Market and by fresh I mean stale. Dot’s Diner rightfully wins best breakfast for the bucks. Don’t sleep on The Buff or Turley’s for best breakfast even though they place third and not on the top five. And please try the Panaderia on 28th Street. It has a museum’s worth of delicious Mexican and Latin American baked choices. That should definitely be on the top five for best bakery now that we think about it.

Our latest trip to Spruce

Our latest trip to Spruce

Alana's typical house breakfast

Dot’s Diner breakfast

Us at the Buff! (that's my brother on the left)

Us at the Buff! (that’s Alana’s brother on the left)

Racks of delicious baked goods at Panaderia

Racks of delicious baked goods at Panaderia

Larkburger winning best burger is a sham. It was the worst burger I’ve had in town yet. Expensive, slow, small, and worthless. Mountain Sun takes the cake for me, and Mustard’s Last Stand is the best burger for the buck. Moe’s bagels and service has been awful every time that I have gone and we have Einstein’s in Pennsylvania so it wins by default for having locations near New Jersey and New York.

Tempeh burger at Mustard's (basically what Alana gets)

Tempeh burger at Mustard’s (basically what Alana gets)

Las Palmeras in Longmont has the best burritos along with some Taqueria on Lashley Street. Seriously, if Boulder locations win best burrito with the population of Mexican Americans that exist in Longmont, it’s obvious where people have eaten. Not in the right place. China Gourmet and Tsing Tao are the best Chinese restaurants. China Gourmet is one of the best Chinese food places I have ever eaten in my life. If you want a good restaurant dessert, you need to go back to Kho’s Asian Bistro or Pasta Vino in Boulder. They have a tower of puff pastry and fresh fruit greatness that tops anything I had at The Med.

YUMM

Pasta Vino awesome dessert

I have no quarrels with Best Fine Dining because we’ve only been to John’s Restaurant and The Cork. Ripple and Glacier win as they should for frozen yogurt and ice cream. Tibet Kitchen should win best Indian/Nepali Restaurant or whatever category it fits best into. We haven’t been happy with any Italian yet so that’s that.

Tibet Kitchen...heaven

Tibet Kitchen…heaven

Snarf’s sandwiches are the best. Sun Deli has some good sandwiches as well, definitely better than Deli Zone. Best overall restaurants are Kho’s Asian Bistro and Korea House. Tibet Kitchen and Mediterranean Market are best non restaurant style eateries. Abo’s is the best slice and pizzeria… the makers of this poll don’t know what a pizzeria is. The best gyro is Med Market and not Falafel King. Kho’s and Korea house have the highest quality fish for sushi we’ve had so far. Much higher than Tora and Japango. Tibet Kitchen is the most vegetarian friendly so says Alana the veggie. It also gets the best chai drink. You can tell where we like to eat right? Well that’s enough of my ranting. I’ll stop there before we get into gyms and grocery stores and useless things. We’ll try more restaurants and have a better input for next year. Stay hungry and fit!

Alana's choice...Tuna Melt with everything from tomatoes to lettuce to hot peppers

Snarf’s

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Mediterranean Market platter

Biscuits, Tofu, and Vegetarian Gravy

So this is a twist on the traditional biscuits and gravy. First of all, the biscuits are pretty healthy. Second of all, the gravy is vegetarian. So those are two big upsets there. And if you’re a constant reader on this blog, you know that we do tofu and we do it well. This idea came from a friend of ours from Bali. She made it for us a few weeks ago, and I know how much Chris loves biscuits and gravy, so I gave it a try and it turned out wonderfully. I took the recipe from several different places and made my own. Let’s start with the gravy first.

Vegetarian Gravy

  • Prep Time: 15 minutes
  • Cook Time20-45 minutes 

Ingredients

  • 3 tbsp olive oil
  • 3 tbsp flour
  • 2.5 cups vegetable stock
  • 1 tbsp dried sage
  • 1 tbsp fresh thyme
  • 1 onion [I only used 3/4 one]
  • 1 clove garlic

Directions

  • Chop up the onion and garlic
  • In a medium pot, heat the oil and then add the onion and garlic. Only cook until soft (not brown)

photo 1 (6)

  • Add the sage and thyme
  • Slowly add in the flour and cook until the mixture is a golden brown
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Now to brown…
  • Pour in the vegetable stock and continue to whisk and/or stir to prevent clumping. You want the mixture to simmer as long as it needs to until it thickens 

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  • Once thick, put the gravy through a strainer in order to discard the garlic and onions and let the rest go into a pot for serving.
  • photo 4 (6)Your gravy is ready to go! Just put on low heat until everything else is ready.

photo 1 (7)Now as you were letting the gravy thicken, you should start the biscuits. Let’s try these out, it’s a very easy recipe!

Biscuits

  • Prep Time: 5 minutes
  • Cook Time: 12 minutes

Ingredients

  • 2 cups flour
  • 2 tbsp honey
  • 2 tsp baking powder
  • 2/3 cup buttermilk
  • 3 1/3 tbsp olive oil 
  • 1/4 tsp baking soda
  • 1/4 tsp salt

Directions

  • Pre-heat oven to 450 degrees
  • Mix together the flour, baking powdersalt, and baking soda in a medium-sized bowl
  • In a smaller bowl, combine the buttermilkolive oil and honey

photo 4 (5)

  • Pour wet mixture into dry mixture and stir until it is well-mixed and dough-y.
  • photo 1 (8)On a lightly-floured surface or cutting board, knead the dough for about 12 strokes and then roll to a thickness of 3/4 inch. Mine were all different because that’s how I…roll.

photo 2 (8)

  • Cut into pieces and place on an non-greased baking sheet
  • photo 3 (7)Put into oven for 12 minutes or until golden brown [this is when you start working on the tofu…]
  • Make sure to serve warm!

While that’s baking, quick let’s do the tofu!

Tofu

  • Prep Time2 minutes
  • Cooking Time: 7 minutes

Ingredients

  • 1/2 box firm tofu
  • nutritional yeast flakes
  • olive oil

Directions

  • Drain the tofu juice out of the box and place the tofu on cutting board. Cut long-ways first, into thin 1/2 inch pieces
  • Cut short-ways, making little squares
  • Have a pan hot with a very light amount of olive oil and carefully place tofu on the pan, letting each have enough room to cook. I put the temperature on a little less than high (medium-high)
  • Takes about 5-10 minutes to cook, I use a fork to turn them over. Keep an eye on them so they don’t burn on the outside, but get cooked on the inside. Turn them over one by one when the first side is done.
  • After both sides are ready, pop them onto a plate. Sprinkle the nutritional yeast flakes on top of each piece

Tastes like fried chicken!

Okay, so all of our dishes are ready to be put together! Let’s do this

Directions

  • Open the biscuits and lay the tofu on top of one half
  • IMG_4827Once the biscuits are ready, go ahead and SMOTHER THEM with gravy!

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It may look like a mess, but boy is it delicious! We ate all of it up (somehow), and I was incredibly full after but it was well-worth it. We ended up burning it off while trying to sled down a hill after 13 inches of snowfall last weekend. That was a blast.

You could try this with regular gravy or store-bought biscuits, but I always prefer to make my own. I actually bought a Pillsbury can of biscuits just in case I screwed up (I obviously have incredible faith in my biscuit-baking ability), but never used it. It looks like a lot of work but, boy, is it worth it!

Cheers! And as always…stay hungry and fit!

Ridiculously Easy and Healthy Oat Chocolate Chip Raisin Drops

This one has no sugar or flour…OR EGGS. Wait, what? How is this possible? You got me, but it worked and here they are…delicious, warm, and gooey. I got it from this awesome blog, and added a little bit to it. I’m amazed at A) How healthy these are (just choc chips + raisins for sweetness), B) How easy it is (took me 5 minutes to assemble), and C) How good they are! You can play around with the recipe, add or subtract, have fun with it! And you don’t have to feel guilty eating them. A healthy, nutritious (delicious) snack awaiting your baking:

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  • Prep Time5 minutes
  • Baking Time12-16 minutes

Ingredients

  • 2 large bananas
  • 1 tsp cinnamon
  • 1 cup oats
  • handful of raisins
  • small handful chocolate chips [optional]

Directions

  • Pre-heat oven to 350 degrees F
  • Mash up the bananas til they’re smooth and gooey

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  • Mix bananas with oats in a medium-sized bowl
  • Pour in the cinnamon and then fold in raisins and chocolate chips

photo 3 (4)

  • Place little rounds on a greased cookie sheet and place in oven for 12-16 minutes

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Deeeeelicious!

Deeeeelicious!

And that’s it. What’s an easier baked good than that? PLUS with it being so healthy! I’m very happy I found this recipe and I have a feeling I will be frequenting it. Cheers! And stay hungry and fit!

BONUS KITTY PIC

Sleepy Sajah

Sleepy Sajah

Hungry Reviews… Snarf’s (Boulder, CO)

It’s safe to say that I haven’t tried every sandwich in Boulder. We’ve only been here so long and there are lots of places to eat so it’s hard. I have had a fair share of sandwiches from Deli Zone, Cafe Food, and Snarf’s and only one place knows how to put together a sandwich.

Cubano sandwich (Snarf's)

Cubano sandwich (Snarf’s)

Cafe Food is oversimplified to the degree that I can’t distinguish the egg from the mayo in their egg salad, which the owner claims is the best in Boulder. He claims everything is the best there but after the tuna salad and egg salad a few times, I decided there’s no need to return… ever. Deli Zone offers the best bang for your buck as there are plenty of large sandwiches at very reasonable prices. However, they fail to execute on more complicated orders than your basic sandwiches. I’m not talking about gastronomical creations either, just basic stuff like the reuben. Still, it’s on par with Cafe Food food-wise but the customer service puts it slightly ahead.

Then there is Snarf’s. I frequent the one on Pearl, at least once a week.  I’ve had it as many as four times a week… and I’m a sandwich snob from the melting pot of great heroes, subs, and hoagies. Sure, Snarf’s is the most expensive of the three but it’s well worth the extra that you pay.

Menu

Menu

Stack of awesome chips

Stack of awesome chips

They offer simple dishes and complicated pieces as well. I usually get the French Dip at least once a week because it is extremely filling and because the au jus is delicious. I recommend not getting many toppings on your order because it distorts the natural flavors of their creations. My typical trip involves a bag of Zappo’s Voodoo Style Potato Chips, a 12″ Pro French Dip with no topping on white bread, and a black and white milkshake.

Amazing milkshake

Amazing milkshake

Zappo's Voodoo chips

Zappo’s Voodoo chips

Snarf's sandwich

Snarf’s sandwich

It costs a bit but fills me up, makes me feel good, and tastes great. I rarely have been given anything bad there, especially for the amount of times I have been. You have to get used to the crew that works there, and some can get on your nerves, but most of them are great. Snarf’s on Pearl gets Hungry’s seal of approval. Go there and you can stay hungry and fit.

Alana's choice...Tuna Melt with everything from tomatoes to lettuce to hot peppers

Alana’s choice…Tuna Melt with everything from tomatoes to lettuce to hot peppers

Another tuna melt from another time

Another tuna melt from another time

Note from Alana (and shout out to Santa Monicans): If it were a competition, Snarf’s could rival my favorite sandwich place from home, Bay Cities. Different vibe, but delicious sandwiches.

Home Workout Thursday: Push Muscle Group

Sometimes we neither have the time nor drive to get ourselves to the gym. That’s when you do a home workout. No matter what, you can always get a workout in! This workout will focus on our push muscle group: shoulders, chest, and triceps. For best results, do 3 sets. But hey, one is better than nothing! So if that’s all you have time for, that’s fine. Cardio exercises are 1 minute each. Strength exercises are until failure. NO REST IN BETWEEN EXERCISES.

  • Equipment Needed:  Dumbbells, a floor (…)

Ready, set, go!

  • Jumping jacks – 1 minute
  • Chest press – Until failure

  • Triceps extension – Until failure

  • Mountain climbers – 1 minute

  • Arnold press – Until failure

  • Side triceps extension – Until failure

  • Boxing (with weight) – 1 minute
  • Pec flies – Until failure

Again–NO REST IN BETWEEN EXERCISES. You can, however, rest after each set. Let’s shoot for 3 sets. Use the heaviest dumbbells you can manage, really get your muscles tired and worked out. Let us know if you have any questions in the comment section below! You can always get a workout in, even if you don’t have a gym! And remember…stay hungry and fit! 

Timed Abs: You Have 3 Minutes to Spare

I don’t want to hear that you don’t have 3 minutes to spare for a little exercise. Because you do. So let’s sit down and get it over with. “Timed abs” is one of my favorite abs routine. It’s different every time, but the technique is the same–no resting between the exercises. I first picked it up during high school track and saw its effectiveness. So, I brought to my own workouts as I grew up and also to my clients as I train them.

English: Another common form of calisthenics u...

. (Photo credit: Wikipedia)

How many exercises and/or how many sets you do is up to how much time you can spare for your health. Here’s an example routine that you can try out. Either do 30 reps or 30 seconds of each:

  • Crunches
  • Toe touches (lift your legs up and reach for them over and over)
  • Slow bicycles (the slower you do them, the harder they are)
  • In n outs (I call them rows)
  • Side crunches
  • Reverse crunches

And that’s it! It would be even better if you could do more than one set, but one set will definitely set your core on fire if you do it right. If you have the time, go for three sets. If not, do as much as you can. Put your 100% effort and work into it. The best way to show dedication is hard work into yourself.

Abdomen

Abdomen (Photo credit: Wikipedia)

By doing this set of exercises, you are hitting each part of your abdominal muscles. Here’s a list of more exercises for each abdominal section. Let us know if you have any questions. Cheers! And stay hungry and fit!