Staying off my feet: A Tough Routine

School starts Monday, I'm super excited! But I'm also trying to stay off my feet so that I can dance in my classes. I've been fighting an infection in my toe and my hope is that it will be well enough to dance for my next performance and for classes this semester! Just because I'm off my feet doesn't mean I can't workout, though. In my frustration I created an intense, 20 minute routine done almost completely on the floor. Check it out if you are looking to sweat!

Happy Training! à bientôt!

12 Days of Calorie Burning & Self Improvement

Between the holidays and the new year approaching I feel like I am always on the look out for something to keep me in shape. If you are like me, eggnog or some other delicious treat is a large part of your holiday season. There are a multitude of motivating programs and calendars out there to get you going the way that you respond best, but here's an idea. Each day, for the next twelve days I will be posting what I am adding to my daily routine to keep the eggnog from sticking! I'll be focusing on variation throughout the week. If you work the same muscle group too often then the muscles become less efficient in their function, and you are at higher risk for overuse injuries. At the same time if you want to see improvement in anything then the exercise should be done 3-5x a week (the same principle applies to stretching and gaining flexibility). If you are looking to maintain your happy place then only 3x a week is perfect. In every conditioning program there is also a day of rest. You can choose what day that is for you, but my schedule and personal feelings align with keeping Sunday as that day of rest.

The best time to do anything fitness related is before you get busy. This is why I prefer the 6am yoga classes over the 5pm yoga classes. By the end of the day you will be tired and just want to rest, so make a goal to workout when you have the motivation!  Below I've laid out a general schedule that I'm going to follow.

1. Dec. 13 Abs (See Workout)

2. Dec. 14 Legs (See Workout)

3. Dec. 15 Back (See Workout)

4. Dec. 16 Rest Day (See Blurb)

5. Dec. 17 Arms (See Workout)

6. Dec. 18 Back (See Workout)

7. Dec. 19 Legs (See Workout)

8. Dec. 20 Abs (See Workout)

9. Dec. 21 Legs (See Workout)

10. Dec. 22 Back (See Workout)

11. Dec. 23 Rest Day

12. Dec. 24 Abs (See Workout)

I'll be posting these workouts on my website, but I will use this post to add links in case that is easier for you to navigate to the workouts from here. If you have an awesome workouts to share during this holiday please feel free to email me using the contact page on my website.

One extra note, while I will be enjoying more treats than normal, I am also making the goal to stay hydrated (by drinking water), and to control my portion sizes when it comes to the desserts. There will always be another pie to consume, or eggnog to drink, so why eat yourself sick?

Happy Training, and Happy Holidays! à bientôt!

Pre-Thanksgiving Core Blast!

What kind of fitness blogger would I be if I didn’t give you something to do in preparation for Thanksgiving feasting? So here it is, one of my favorite core workouts, ever. I put this together one day before ballet when I really wanted to increase my core awareness during class. I hope you feel the burn as much as I do, and enjoy your Thanksgiving feast guilt-free!

 

This core workout isn't limited to just Thanksgiving Day! ;) Below is a video that takes you through this workout! Or click here to view it on YouTube.com

Happy Training! à bientôt!

PILATES: Intermediate Mat Workout with Ana Caban

You will see me reviewing a few different DVDs instructed by Ana Caban. She has danced all of her life and was introduced to Pilates while recovering from a back injury. Ana was certified through the New York Pilates studio. There are several different DVD covers for this DVD so as long as it is the same title with Ana Caban it should be the same workout. To the left I have posted the three different covers that I am aware of, the top being the DVD that I own (which also has a bonus 12 min. workout).

Ana has an incredibly lean and toned body, which is very motivating when it gets hard. Ana focuses on concentration, precision and coordination between the body and mind. Engaging and lifting the core and abdominals throughout the workout is an important key to getting the most out of it!

This is a great workout for your abdominals, lower back muscles, and legs. I feel warm (and sweaty), and ready to face the day! The workout lasts about 30 minutes, but she uses the time efficiently so that it is a beneficial workout! Make sure that you do warm up before you participate in DVD work-outs unless a warm-up is included. Warming up will help prevent pulled muscles or strains. Cooling down afterwards is also a good idea with some stretching and meditation.

I particularly like her smooth transitions and that she states the name of each exercise (and it is printed on the screen) which is so helpful in learning this movement vocabulary. For those of you who don't know what Pilates stance is, it is a slightly turned-out position of the legs, like a natural first position in ballet.

This is an intermediate Pilates workout, so that it keeps moving with minimal pauses for explanation. She does have a beginners DVD out if you are interested.

I recommend this workout to anyone looking to trim their waist, strengthen their lower back, tone their body or strengthen their core. 

If you are interested in purchasing this workout DVD click here.

If you are interested in learning more about Ana Caban click here to visit her website!

Happy Training! à bientôt!

MTV: Power Yoga with Kristin McGee

I hope everyone has had a good day! I know that I'm having a hard time focusing on my homework so this post was a nice outlet while awaiting the final votes for the Presidential Election. I actually saw this DVD while looking for some Pilates for my back, and was interested in seeing what MTV has produced. Unlike traditional yoga, this yoga is done to the music of Blue Six, which is like a pulsing mild techno or house style music. Kristin McGee takes you though a routine focusing on gaining flexibility mostly through dynamic stretching with some static stretching. 

Filmed in Arizona, I think at a Hilton hotel or resort, the scenery is lovely with rolling hills (or short mountains) in the background, and a beautiful stone patio. While I was doing research for a paper I turned in yesterday I decided to look into where Power yoga came from. In summary it is a popularized form of yoga that draws mostly from Ashtanga and Vinyasa yoga methodologies. Power yoga, however, has the flexibility of being a different style per instructor, and customizable routines. This is often the yoga that you will see in gyms or conditioning programs. I was pleased to find out that Bryan Kest (one of my favorite Power yoga DVDs is his) is one of the "founders" of Power yoga. If you want to read more about where Power yoga came from click here for a good place to start looking.

This is a great program for flexibility that begins with a chest and shoulder opener. The routine starts moving right away and the instructor talks you through every movement like, "exhale, press to downward dog". The instructor demonstrates the routine along with three others all facing a different direction, and one of which is a man (proving to the world that yoga is for both genders). I like that you get to warm up before stretching your spine to the side or moving into the spine-twisting poses. 

I really like the transitions and postures that the instructor has chosen. They really focus on warming the entire body, increasing flexibility and building strength at the same time. After the spine-twists there are a series of balancing poses that then move into seated stretching poses. The routine finishes with corpse pose, and a comfortable cross-legged position.

Something I didn't know about this DVD is that there are a few minutes of ab-work pilates tagged onto the end of the yoga routine. This is awesome, it is like the cherry on a cupcake! Creating a core awareness and stability for the rest of the day!

I would recommend this DVD to any level of home yogi, although the level it is taught at is probably an Intermediate/advanced. If you have basic yoga experience or knowledge of some of the basic terminology and poses you will be able to work at it and perfect the routine. Kristin advises using the DVD about 3x a week or more to see results. I would have to agree with this.

If you are interested in purchasing this DVD on Amazon click here.

Happy Training! à bientôt!

CRUNCH: Pick Your Spot Pilates with Ellen Barrett

I have enjoyed the pilates exercises used in dance class warm-ups or conditioning-days in ballet, but in general I hadn't ever been tempted to try a pilates workout DVD until now. So I looked for some DVDs that matched what I was looking for and the first one that I will be reviewing is Pick Your Spot Pilates with Ellen Barrett. This DVD includes three, 10 minute workouts, plus a bonus 10 minute workout. 

The Workouts are split into sections:

• Belly (10 min.) -Mild core work to help you with the breathing and engaging your "powerhouse".
• Butt (10 min.) -The bridge at the end was my favorite and where I started to feel the burn.
• Thighs (10 min.) -My favorite workout on this DVD! I really focused on lengthening and straightening my legs during the appropriate exercises, which increased the burn factor for me.
• +Bonus Total Body Pilates (10 min.) -My second favorite workout continuing the burn after the thighs section.

This DVD is great for beginners and true beginners. You can do one or all of the segments on the DVD. I did all of them back-to-back, and found that my two favorites (where I felt a burn) were the last two, thighs and the bonus routine. I still felt that it was worth doing the belly and butt sections since they were a good warm-up and introduction to breathing techniques for pilates.

This is not a shredding workout DVD but it is a good workout to get your blood flowing and get you breathing. I might supplement other routines I do with the thighs or bonus workouts. If you are new to core work this could be a great start for you! The only thing that I would change is adding a few more stretches. So make sure that after your workout you stretch appropriately the muscles that you worked. This will restore the muscles to their length and prevent "bulking".

If you are interested in purchasing this DVD see below:

Purchase on Amazon

If you are interested in learning more about Ellen Barrett see her website:

ellenbarrett.com

Happy Training! à bientôt!

BALLET BOOT CAMP: 2 with Jessica Sherwood

I have done a post already on Ballet Boot Camp: Stretch, I enjoyed this one because it warmed the muscles and prepared your body to stretch during the workout or even any extra stretching after the workout. Ballet Boot Camp: 2 was what I was next interested in trying. Someday I may try Ballet Boot Camp: 1, but for now let's focus on 2.

The warm-up is great, it consists of some core warming movements that roll through the spine and lengthen from your tail bone to the top of your neck. The second portion of the warm-up breaks down balancés (a weight shifting step in ballet). I love balancés and was pleased to find this was part of the warm-up! If this movement is new for you, don't get discouraged, place your hands on your hips until you get the feet, or go at a slower pace that you are comfortable with. With practice you will find it easier.

Her arms segment I felt in my upper back, which is a good thing since I know that I need to strengthen my back, but someone else might feel it elsewhere like the deltoids or triceps. I'm liking how Jessica is breaking down the exercises and alignment before each section in order to help you get the most out of the workout and prevent injury. Abdominal exercises include more than crunches but also include crunches. She is great at reminding you about your alignment! If I didn't have her talking me through these things I don't think I would be motivated to work so hard. After the glute section Jessica moves into more ballet.

The ballet section includes center barre consisting of plies, tendus, degages, rond de jambe, leg swings. She then has 5 choreography phrases all done to the same music because at the end she puts them in a pattern and you then have this long sequence to practice.

If you have never had ballet experience there are still exercises that you can do, mainly the first half to three quarters of the DVD. If you have ballet experience then you  may look forward to the second half of the DVD, which is titled "ballet basics" and "choreography." Although the combinations are simple, she teaches them quickly (picking it up quickly is a great skill for auditions), if you need to repeat the break down of the phrase, or pause then go ahead! If you have been doing ballet for a while then you may find it just good practice for technique rather than challenging.

This is definitely a great workout DVD, and I was sweating long before the end! My three favorite things about this DVD: works on toning, and strengthening lean muscle; stretches are included between exercises to prevent any bulking of the muscle; and it includes actual ballet technique.

If you are interested in purchasing this DVD from amazon see the link below:
Purchase from Amazon

 Happy Training! à bientôt!

BIKRAM YOGA: Hot Yoga 26 Postures

This post is about my first experience with hot yoga, or Bikram Yoga. First, this is my experience, and it may not be what everyone else experiences. Second, I am no doctor and my personal opinions are expressed below.

For those of you not familiar with hot yoga, it is a different method of yoga that is done in both heat and humidity. You can see this link to wikipedia for more information on Bikram Yoga. The breathing techniques are different than for example ashtanga yoga or vinyasa yoga. The temperature is approx. 105* F and about 40% humidity. Because of the heat I would recommend wearing something light on top (or no shirts for men) and shorts. I wore my yoga/running tank with some yoga shorts. We also put a towel over our mat and had a water liter water bottle by our side during the entire thing. This is also a form of yoga that you do not want to wear sweats during! The throaty breathing done during ashtanga is in order to warm your body. In bikram you are warming the body from the outside and therefore we only used that breathing technique for maybe the first five minutes. The rest is done quietly and for the most part in and out through your nose.

At first I was a little concerned at whether or not I could make it through the class--I'm on the tale end of a nasty cold, and my lower back/upper leg on my right side has been giving me fits. However I didn't need a single cough drop, and it cleared my sinuses enough that I could participate in the correct breathing techniques for most of class. I did not feel any pain in my lower back or leg where it usually is very painful just walking around campus (again this is my experience and may not be the same for everyone). Even now that it has been almost two hours since the end of the class my back still feels better than it did before I went in.

Triangle Pose

I feel energized, ready to take on the day, and my mind is clear. I can focus now, and relax. I feel like it was good for stress relief, and even meditation (if you are familiar with the sequence). I was also talking with my yoga buddy, and we decided this must be a really good form of yoga for runners or dancers recovering from injuries because of the heat which loosens up your muscles.

A note on nutrition and hydration: I did feel nauseous the last 10-15 min. of class, and from what I understand that is normal to feel nauseous (differing degrees for everyone-one guy said he gets nauseous at the beginning of class). If you do feel nauseous the teachers seem to be understanding, and our instructor advised that you not move until the nausea goes away. If you are on a diet that restricts your nutrient intake (which I don't necessarily approve of) then I can imagine hot yoga being dangerous and possibly some passing out or worse. Make sure you eat a healthy balanced diet the day before. We went to the 6 AM class and some people can keep a light breakfast down and others can't, just be aware of what your body can handle and be healthy! Most of all stay hydrated!

We were totally going to take a picture doing a pose after the class just to document the moment and include in this post. However, we forgot. So my husband was kind enough to take a picture or two of the two poses that I felt I learned the most. One that I didn't get a picture of but was one of my favorites was Garudasana or eagle pose, which I have done before with one of the Tara Stiles routines. I like to refer to it as "pretzel pose." :)

Toe Stand Pose

Triangle Pose- Different from the ashtanga warrior series, you do not place the hand on the floor and you want a triangle of negative space between the side of the torso and the thigh. You only go until the elbow is lined up with the knee.

Padangustasana (toe stand pose)- It was definitely challenging! I'm going to have to work at this one since it is pretty new to my movement vocabulary.

If you are interested in how to prepare for a class click here to see what the Brick Canvas studio advises.

If you are interested in the studio that we attended see the link below:

Bikram Yoga at Brick Canvas

Bikram yoga studios are more difficult to find than other yoga studios, but if you look for one in your area hopefully there is one close by.

 Happy Training! à bientôt!

BALLET BEAUTIFUL: Total Body Workout

I love the Ballet Beautiful Foundation, this is evidenced by my previous posts on Mary Helen Bowers' other DVDs Classic 60-Minute Workout and Ballet Beautiful Blast Series. Mary Helen Bowers trained Natalie Portman for her role in Black Swan. I haven't seen this movie but I have seen pictures and I certainly have felt and seen the results of using the Ballet Beautiful program in my life! This DVD is the same workout as the Classic 60-Minute Workout, just marketed to those outside of the dance realm rather than dancers only. I realized this after recognizing all of the workouts. A fantastic DVD but you'll probably want to avoid owning both the Total Body Workout and the Classic 60-Minute Workout since they are basically the same thing. :)

This DVD is updated to have the matrix menu option that allows you to choose what segments you do and what order you do them in! It's fantastic! Anyone can do these workouts! They are not classical ballet, they are to help condition and form your muscles like a ballet body. She does move quickly, but speed will come over time, as long as you are doing the exercises you will definitely get a workout! Also I would recommend pausing the DVD (if you have time) whenever she stretches and take a little longer on some of the stretches or get a drink of water.

The workouts target specific areas and muscles! One of my sisters joined me for this workout and made the observation halfway through, "Wow, this is really targeting all the areas I need!" When working out on our own we so often don't push ourselves through the areas that need the most work in strengthening, toning, or stretching. Mary Helen Bowers helps you through those areas and doesn't go easy! All of the segments are short, and all of them burn! Below is a list of the workout segments included on this DVD.

• Bridge Series
• Abs
• Inner Thigh
• Outer Thigh
• Arms
• Standing

If you are interested in purchasing this updated version on Amazon see below:
Purchase Total Body Workout on Amazon

Happy Training! à bientôt!

PURE BARRE: Lose Inches, Sculpt Muscles, See Results Fast

Carrie Rezabek leads you through a fitness routine that will focuses on isolations. It's filmed in a studio, but isn't awe-inspiring film quality. But that shouldn't effect whether or not the workout is effective. Carrie totally makes me think of a buff Jennifer Love Hewitt! The music isn't the most interesting but it has a beat to keep you going.

This is a workout that anyone can do. If you don't have a mat then a rug would work great to pad the knees. If you don't have a barre you can use a chair, table or something else that is stable. If you don't have weights you could lift water bottles and cans. You might get bored with the small isolations, but they are effective and will do the job!

This is the first out of her Pure Barre Series, and her later ones may have more variation, or be very different. I plan on trying one of them too to see what Pure Barre turned into!

What you'll need:

• a mat
• two set of weights (a light set and a heavy set)
• stable support (table, chair, barre, etc)

Below is an outline of the workout:

• Warm Up (11 min.)
• You'll begin with weights, move to plank poses and other upper-body exercises.
• To the Barre (7  min.)
• She begins with a plié inspired exercise, that really isn't anything like a ballet plié sequence but it sure burns! I think the purpose of the barre in this workout isn't to make you a graceful dancer, but to use it as a tool to workout.
• To the Mat (3 min.)
• Begins by stretching out your thighs, and other muscle groups.
• To the Barre (8 min.)
• More muscle isolations. The first muscles isolated are behind the knee (popliteus) and the "seat" muscles. 
• To the Mat (6 min.)
• This time you are doing toning exercises at the mat.
• Stretch on the Mat (1 min.)
• Staying on the mat you move into some stretches which feel glorious after all of the reps.
• Abdominals (5 min.)
• She does things so slowly that it is difficult to stay focused sometimes, but you will likely be feeling an intense burn by the end of the ab section. My muscles were already tired so I was shaking! This section consists of 3 abdominal exercises.
• Stretching & Toning (2 min.)
• stretch on your back, then move into an up-dog position, continuing into various stretches.

If you are interested in purchasing this DVD view the link below:
Purchase on Amazon

If you want more information on Carrie Rezabek then check out her website:
PureBarre Website

Happy Training! à bientôt!

BALLET BEAUTIFUL: Classic 60-minute Workout

This is my first review that I did the workout for in my new studio space!!

I really admire Mary Helen Bowers, she always comes up with the most amazing workouts! If you are not familiar with her, you can also read my previous post on her Ballet Beautiful: Blast Series, which is also amazing! These workouts are always a low-impact series of movements that include ballet inspired movements. They seem little, but I promise they will burn before you are half way through with each one. As a professional ballerina she is very good at hiding her effort, don't let this discourage you! Instead try smiling or going to your happy place, if you can control that, then it will help you make it through any workout!

Ballet Beautiful: Classic 60-minute Workout is just what the title says. An entire hour of targeted workouts that will improve muscle tone and strength. Mary Helen Bowers always splits her DVDs up into different segments based on the area your are targeting. Below is a list of what is included in this 60-minute workout (times are approx. The entire workout might be just shy of 60 min. but you should be stretching afterwards anyway):

• Bridge Series (15 min.)-A killer sequence that you will feel in your legs and butt for sure!
• Abs (6 min.)- A short series of ballet crunches holding your arms in first position, but she also gives variations so that if you aren't comfortable there you can hold your arms elsewhere. The twisting crunches are my favorite, and she ends with pulsing.
• Inner Thigh (7 min.)-Simple exercises that will definitely burn! I felt it not only in my inner thigh but a portion of my hamstrings and quads as well. She give reminders to lengthen the knee, this just means to straighten all the way.
• Outer Thigh (10 min.)-A ridiculously good amount of burning! The great thing about this one is that you are fatiguing the muscles-which I've heard is good for increasing flexibility- the hard part is to get your outer thigh to relax after the sets in order to stretch!! :) I sat in butterfly position (knees open feet together) until they released then went into the stretch that she shows on the DVD.
• Arms (10 min.)-Different than her Swan Arms from the Blast Series DVD, she has you do dips and some other ballet inspired movements with the arms that will definitely tone!
• Standing (4 min.)-Great to finish off the workout. Not as intense, so it acts more like a cool down. Make sure that you stretch everything after the entire workout!

Since this is a customizable workout, you can do one or all series! You can also choose the order in which you do them. This is great for if you need a quick workout in the mornings, or before Thanksgiving dinner, etc.  I completed this workout starting with Arms, then Bridge Series, Outer Thigh, Abs, Inner Thigh, and last Standing.

I love the music on her DVDs, but if you don't like the classical feel then there is an option to turn off the music and you can play your own motivating music! Her voice is soft and precise, and very encouraging. She give regular reminders about alignment and lifting the abdominals. The cinematography is also amazing. She performs this DVD on a yoga mat and keeps a water bottle nearby. The mat or a rug would provide excellent padding for any of the sections. I definitely recommend this one to anyone that wants to develop toned, lean muscles. If you are looking for some conditioning to do outside of your dance classes, this is also a great option! Anyone can do it!

If you are more interested in the Ballet Beautiful Program you can check out her website:

Ballet Beautiful Foundation

If you are interested in purchasing this DVD see below:

Purchase Classic 60-minute workout

Happy Training! à bientôt!

THE BOLLYWOOD DANCE WORKOUT: With Hemalayaa

I was a TA for the Indian Dance class at my university this summer, and I miss being able to work on my Bharatanatyam, Bhangra and Bollywood! So of course this DVD was very tempting, and I hoped that it would not only be a workout, but that it would include actual dance steps.

 

Below is a break down of the workout:

1. Warming (6 min.)

 -My shoulders were so tired after this warm-up! And it wasn't that it was all shoulder or arm movements, but because a segment of it is spent doing shoulder shrugs at a slow, medium then a fast speed. 

-I also feel like sometimes Bollywood is similar to ballroom in that you have facial expressions involved in your movements. This is a very Indian characteristic, especially in Classical or Bharatanatyam. So don't be afraid to just do what she says, let go, use your face! You do use one basic mudra(s) where the index finger touches the thumb (pictured on the cover).

2. Playtime Begins (7 min.)

-You begin to work with the hips and pelvis more, you also add two basic turns. Something I found helpful since she just goes for it and doesn't break the movements down is to think for one of them instead of 4 steps, 1 2 3 together or 1 2 3 switch. This might help in the transition. This section felt really good, and even though I was doing the workout in a 6'x3' space I was able to loosen up my arms and torso and just have fun!

3. Footwork (6 min.)

-I liked this one a lot! The foot work is pretty basic at first, and she does break it down for this one. She will show you slow then speed it up. You can either keep doing it slow or you can try to do it at a faster pace. Throughout the DVD you'll notice the girls in the back will sometimes do variations, if you feel more comfortable with something they are doing, go for it! There was one part that I felt like she got off from the music but I think that was because it was a difficult transition from slow to fast with the music.  My absolute favorite step in this sequence was the gorilla walk! So fun, and anything similar to it is usually my favorite part in bhangra or bollywood dances.

4. Now We're Hot! (8 min.)

-This was also a fun sequence to do. The Hare Krishna step was one of my favorites. I am definitely sweating by this point. So while it isn't as demanding as running it is definitely a good calorie burner.

5. Ground Play (6 min.)

-This one involves moves that may hurt your knees. I'm used to the full bhangra  bounce and don't have an issue with it, but if you aren't then please don't stress your knees! You will then transition to the floor where you do some abdominal work, which was great! and then a step that I categorize as a "sexy move". If you don't feel comfortable you can do something else, like another set of ab work or fast-forward. My favorite part of this sequence was the ab work, for sure! 

6. Playful Dance (5 min.)

- This one was fun for me! Some of the movements were a little fast if you aren't familiar with the weight placement, but as long as you are working at it then it would be a great addition to your workout! My heart-rate went up during this one, which brought me into even more of a sweat!

7. Cool It Now! (9 min.)

- By far the best part of the workout! ;) After the aerobic steps it was nice to be able to relax and stretch out everything. The first stretch feels fabulous, especially when she moves into the circles with the upper body.

After completing the workout I would say that it was worth it! I might even be interested in looking at her other DVDs. The music was fun and had a great beat, and the backdrop was gorgeous as well! I would recommend it to anyone that just wants to have fun, and for the most part a low-impact workout! All of the jumps/hops are done with flat feet and you cushion the impact with the knees. 

If you are interested in other Hemalayaa DVDs see the link below:

Hemalayaa Website

If you are interested in purchasing the DVD you can find it on her website or on Amazon.com:

Purchase DVD on Amazon

Happy Training! à bientôt!

FAT FREE YOGA: Lose Weight & Feel Great

Fat Free Yoga with Ravi Singh & Ana Brett was one of my first introductions to yoga. This was before I knew that there were different kinds. Kundalini Yoga is great for the spine and flexibility; also for detox, toning and weight loss. I have never had natural flexibility, especially in my lower back, and this DVD has helped me to gain some of that flexibility. I like the movement during the first three exercises on the DVD, and the occasional breaks for meditation or relaxation during each segment is also welcome. 

If you have never been introduced to other types of yoga this one may come as a shock to you, or you may not feel like it is yoga. If you need to think of it as something entirely different in order to enjoy it, then that’s totally fine. Even though I’m comfortable with this exercise routine I still prefer to do this in a quiet room where I can clear my thoughts and relax. You may want to do the same.

I definitely feel energized, have broken a sweat, and have more clarity of thought after using this DVD. I like that feeling and enjoy using this DVD when I need a light workout, or something to relieve my stress. I also feel like I can conquer my cravings for chocolate or ice cream after completing just the first of the workouts! That is why I find this one helpful.

*Ana Brett doesn’t wear the most modest outfits while demonstrating in her DVDs so if you are sensitive to that you may not be comfortable with this purchase. For this reason it is probably not child friendly. On the other hand I find her slim figure to be motivating and encouraging.

**Breath of fire can take a while to acclimate your body to. You have to breathe evenly in and out in order to prevent getting dizzy or sick. When I first did this I stuck with my deep yoga breath then worked my way into breath of fire later. I also only use the first 3, segments, sometimes the fourth. I’ve listed the names of the other segments on the DVD so that you may see what is included in the purchase.

• Start Your Engines (14 min.): Good for anyone, all of the seated poses can be modified to sitting on the couch, and you can go at your own speed during both standing and seated exercises.
• 2 standing, meditation, 2 seated, meditation, 1 seated, meditation.
• Fight Fire with Fire (21 min.): focuses on the “fire in the belly” and all of the poses have something to do with your core.
• 2 lying down, meditation, 1 on stomach, meditation, 1 on back, 1 on stomach, meditation, 1 on back, meditation, 1 seated, 1 on stomach, meditation.
• No Impact Aerobics (14 min.):  focuses on getting your heart rate up and burning calories while doing low-impact cardio exercises.
• 1 standing, 1 difficult, 1 kneeling, meditation, 2 sets of modified push-ups meditation, 2 on back, 1 seated, meditation
• Your Life is in Your Own Glands (14 min.): This section is focusing on stimulating your glands through poses and breath. Most of it is about the breath (breath of fire, snippets, etc) and is difficult for most people. I typically won’t do this one unless I feel up to it.
• 1 cow pose breath of fire, 1 cat pose breath of fire, 1 child’s pose, seated meditation, seated snippet breath, seated meditation, 1 on back, 1 seated, meditation.
• Deep Relaxation
• Breath Meditation with Hands like a Teapot
• Meditation for Emotional Healing
• Closing Prayer

If you are interested in purchasing this DVD see the link below:

amazon.com

Happy Training! à bientôt!

10 Minute Solution: Slim & Sculpt Pilates

If you've been reading my blog, you already know that I prefer customizable workouts. This is another one of those where you can select which routines you want to do and in what order. You can do one, or all.

This is a great low-impact workout that you can squeeze into any down-time you have in your day!

Pilates for Abs (10 min.)- This section goes by pretty quickly. I'm glad because I don't enjoy ab work, even though it is so good for me! My favorite exercise involves a twisting motion and that is where I really broke a sweat, and I was sad when we moved on to the next exercise! Done on the floor, a yoga mat or rug would be helpful.

Upper Body Pilates(10 min.)- Probably the most difficult section for me to do. My shoulders and arms were burning, definitely a fast and great workout for your upper body! No special poses required, the entire thing is done standing.

Lower Body Pilates(10 min.)-not as difficult as the upper body section for me, but that may be that my legs are just stronger than my arms. All of the exercises are done while on the floor. a yoga mat or rug would be helpful.

Total Body Pilates (10 min.)-This is a great segment to do if you only have 10 minutes to workout but want a total body workout. She moves through the different sections of the body, each sections gets two or 3 exercises. A fantastic and quick way to break a sweat.

Pilates for Flexibility (10 min.)- Begins standing then moves to the floor. A series of gentle stretches to help calm your body after a workout. If you have more flexibility you can always take it further.

*For those of you who purchase the DVD without the band included, please note that you will want an extra long Pilates band (theraband). If it snaps while using it you need a stronger one that will provide better resistance. 

If you want to see the trailer to this DVD see the link below:

Slim & Sculpt Trailer

If you are interested in purchasing this DVD please see the link below, note that you will want one that is new and comes with the Pilates band.

Amazon.com

Happy Training! à bientôt!

YOGAWORKS, BODY SLIM: Sculpt Lean Muscle, Increase Energy, Burn Fat

This is a great DVD for feeling the burn while doing yoga! The instructor speaks more like an aerobics instructor (which I know some people like better than the relaxing voice), and she pushes your strength!

The only thing that bugged me was her time management, I felt like she could talk less or demonstrate while talking a little more. I just played the DVD at 2x speed for those parts until we started moving. However, if you are not familiar with the poses then you might find what she is saying helpful.

She uses a pattern of slow movement, then fast movement at the top of the mat, then moves to the middle of the mat for hip opener poses. I love the burn that I feel during this workout, and I'm already sore! I'm feeling the soreness in my shoulders and obliques, so this is a great one for your core and your arms. :)

If you are interested in purchasing this DVD see the link below:

amazon.com

Happy Training! à bientôt!

DANCING WITH THE STARS: Latin Cardio Dance

 A few years ago I took some International Latin Ballroom dance classes and recently realized how much I missed it! I love the attitude and the process of learning coordination that isn't natural to me.

I was pleasantly surprised with this DVD because it did use the basic dance steps used in latin ballroom, and it was fairly easy to follow along throughout most of the workouts. Even though the dance steps are adjusted into a non-partner routine I enjoyed it thoroughly and will be using it again soon!

A lot of the technique is better with a ballroom shoe, but it isn't necessary if you are just looking for some latin fun. I did this without shoes just to make sure. I also found that dancing with this DVD helped me develop a slightly more natural circular movement for my arms that I had a hard time with previously. I feel a lot more comfortable with the latin movement thanks to this DVD. :)

• Warm Up (4 min.)
• works on warming the joints, lengthening and isolation.
• Merengue (10 min.)
•  If you are used to graceful and flowing movements then this may be difficult for you, and I had a few moments that I wished she would explain the weight change and directions a little better. But for a quick workout that teaches you some basic moves it was good! If you have even basic latin ballroom experience then you may find this easier than I did.

• Cha Cha (10 min.)
• I absolutely loved this one! I feel like it is easier to follow and because of that I found myself sweating more than during the Merengue section. 

• Samba (10 min.)
• I also love Samba, so this one was fun for me to do! The only step that I found might be a little fast is the "side cross side touch" in the last few minutes of this workout. By this point my arms are getting more natural and used to the circular movements of latin ballroom. There is also some shimmy-ing in there, that I found fun.

• Mambo (10 min.)
• This routine was so fun! I love his teaching style and I definitely got a good workout. 

• Toning Workout (14 min.)
• The instructors demonstrate the exercises they do or have their students do to stay toned, strong and able to perform.

If you are interested in purchasing this DVD see the link below:

amazon.com

If you are interested in more Dancing with the Stars workout DVDs then check out the links below:

Dancing With the Stars: Fat Burning Cardio Dance

Dancing With the Stars: Ballroom Buns and Abs

Happy Training! à bientôt!

BETTER BELLY YOGA: With Desiree Bartlett

This DVD provides three great ab routines. The sequences are broken into 10 minutes each, and it has a great look! 

This is a nice gentle workout. If you are very active and crave the burning sensation of a killer workout, this is not for you. If you want something gentle and relaxing that has modifications for beginner and intermediate yoga poses, then this is for you! 

Even though I am very active, there were parts of series two and three that I felt a burn and worked up a light sweat.

Desiree Bartlett apparently also has some other workout DVDs as well as some dance DVDs that you may be interested in if you like her style of instruction. I liked how positive and encouraging she was throughout the entire DVD. She points out alignment and feelings you should have during modifications, and even includes a modification for down-dog that most yoga DVDs don't present as a modification. The music was calming and unique. When she stops to talk about either the beginner or intermediate version she expects you to keep going and do it with that instruction.

Below I've broken up the different options on the DVD, and written my thoughts down right after doing each one.

• Warm-Up (5 min.)
•  Begin working with your breath and gentle lengthening of the spine to warm up your core.
• Series One (10 min.)
• Very gentle, and a little slow. If you are intermediate you might be bored. If you are new to yoga this is perfect!
• Series Two (10 min.)
• Still gentle, but faster paced and a little more difficult.
• Series Three (10 min.)
• Also gentle, but a step up from series two in difficulty. There are two poses that she calls sunrise and sunset, that you move between. For me that was a great strengthening moment because we don't usually use our muscles in that way, even if you do yoga a lot.

If you are interested in purchasing this DVD then see this link:

Amazon.com

If you are interested in learning more about Desiree Bartlett then visit her website:

http://www.desibartlett.com/

Have a request? Just send me an email and let me know!

Dance Body Fitness

Happy Training! à bientôt!

EXTREME MAKEOVER: Weight Loss Edition, The Workout

My husband and I enjoy watching Extreme Makeover: Weight Loss Edition on ABC. I love the trainer (Chris Powell) and his ridiculously positive demeanor! When I saw this DVD I had to see what it was all about. Chris Powell takes you through three low-impact workouts that are designed for weight loss and strengthening your muscles. The only equipment needed would be a thick yoga mat, tennis shoes and a place to do this in. No weights required! If you have lost the motivation to workout over the years, or if you don't know where to start, this is a great place to look. :) I also am very pleased Chris Powell's approach to weight loss. In order to transform your body you must "transform your mind," "eat real food," and "move your body," as is visible on his blog (see the link below).

Chris has designed this to be a progression of simple and quick workouts that you can do in the comfort of your home. They are meant to be done over time as you build strength and lose weight!  A fun thought about Chris Powell-- my husband and I think that he sounds and looks a lot like the Shrek version of Rumpelstiltskin. Keeps me smiling whenever he talks!

• Level I-the first step in your journey to weight loss (15 min.)
• A fast and light workout that is a perfect transition into moving your body. You can go the speed that they are going or go at your own pace.
• Level II- when level I is getting easy move on to level II (25 min.)
• a slightly longer circuit that challenges you a little more than level I. Again, you can go at your own pace if you need to, as long as you are doing the movement you will get the workout! If you have bad knees I would wear a knee brace and use the yoga mat because there are more exercises on the floor in this one. My favorite exercises from this section are the different punches. This workout can be modified for when you first transition from level I, and it is demonstrated by one of the girls in the video. Chris Powell also shows you how to do the modifications once you want to add a challenge.
• Level III-the final stage of this workout DVD (30 min.)
• More strengthening exercises than cardio in this one, just stepping up the challenge and keeping you moving! Again, there are modifications to help you transition into this circuit.

If you have mastered all three workouts then try them back-to-back to increase your endurance!

If you are interested in purchasing this DVD and getting started on your journey to a more functional body then check out the link below:

Amazon.com

If you are interested in learning more about Chris Powell check out his website:

Chris Powell

Happy Training! à bientôt!

AIM TRUE YOGA: Calorie Burning, Flexibility & Toning

Kathryn Budig is a great yoga instructor! I love this DVD because she moves through progressions that help you and your body perform more advanced poses. She is very cheerful, and encourages a smile during the routines. Her imagery and analogies are unique, and the workout leaves you feeling motivated and satisfied. Because she includes the more complicated poses in her workout, it takes more energy but it is so worth it! She gives you something to work towards. 

The DVD comes with two different workouts plus a killer downloadable workout for your core!


Here are the different routines included on the DVD:

• Beginner’s Practice (Mid Beginning/Intermediate) 25 min.  
•  Kathryn takes you through plank, down-dog, Introduces you to cobra and up-dog and uses a series of warrior poses as well. She takes you through some great preparations for poses that are in Authentic Flow and prepares you to do jumps in and out of plank.
• Authentic Flow (intermediate/advanced) 45 min.  
• You should probably have some basic Yoga experience in order to complete this section. It is more difficult and some of the twisting warrior poses get a little confusing. Dancers, you would LOVE this! Backbends, handstand/headstand prep, standing split, etc.  

• Power Up Your Core 6 min. 
• This is the downloadable workout for your core that comes with the DVD! Awesome to quickly blast your core anytime! 
• Yoga Poses Demystified
• This section of the DVD is a great resource for yogi's of all experience! Kathryn goes through basic poses and movements and demonstrates while explaining the alignment and feelings needed for each one. You can just watch or do it with her and feel what she is explaining.

If you are more interested in Kathryn Budig then you could check out her website:

kathrynbudig.com

*Just be cautious when it comes to her "Press" section because of some of the advertisements she has been in, and her lack of clothes in them. I personally avoid that section.

Since Amazon.com is an awesome place for DVDs I've included the link below:

Amazon.com

Happy Training! à bientôt!

*second image pulled from her website, and is not a pose included on this DVD.

ALL OVER BODY BOOST

This is a basic outline of the workout that my sister does before bed. She took her favorite exercises and put them together into a routine to receive an all over body boost. The amount of reps for each section change each day according to how she feels or what her goal is for that day. I inserted links to youtube videos demonstrating what her names for the exercises mean, as what we call  the exercises may be different than what others call them.

My sister talked me through what she does and even doing a small amount of reps I was "glistening" by the halfway point.

The workout is split up into segments based on the target area:

ARMS

• Backwards Push-ups (Go to just after 2 min on the link)
• Side Plank Right/Left
• Girly Push-ups

LEGS

• Side Leg Lifts Right/Left
• Inner-thigh Leg Lift Right/Left
• Singular Leg Lifts Right/Left

BUTT

• Donkey Kick Right/Left
• Like a Dog Right/Left
• Prone Leg Lifts Right/Left

ABS

• Crunches (regular)
• Bicycle Crunches
• Oblique Crunches (Method 1, Method 2, Method 3)
• Long-Arm Crunches
• Forearm Plank 

You're done!!!  Remember, you can adjust it to whatever level you want. If you want more of a challenge, do more reps. My sister does 10-30 of each exercise.

Happy Training! à bientôt!