Feel Good Exercises You Can Do In Bed

Since starting a new full time job in New York City and beginning my career as a personal trainer at Equinox Gym , I don't have much time for my own workouts. I recently invested in a pair of weights and a Bosu ball so that I can do a little something while I am home at night watching TV. Unfortunately, most people- including myself who is physically active- don't do enough to improve their muscle tone, flexibility and strength. To help people incorporate a simple workout regimen into their daily routine, I came up with some exercises that can be performed in a comfortable setting you are bound to visit every day- your bed. These exercises can increase strength, flexibility and endurance. I personally think you should do these exercises at nig ht, leaving you calm and relaxed and able to sleep better.

The following exercises are designed for everyone! Especially those unable to find time during the day to exercise. Here are my helpful hints to make you feel great and even look great!

ALTERNATE LEG LENGTHENER

Purpose: Tones and stretches the spine and pelvis, which bears much of the upper body's weight.

What to do: While lying on your back with your body centered on the bed and your hips and legs flat on the bed, stretch your right leg forward by pushing with the heel of your right foot. Return your leg to the starting position. Do the same stretch with your left leg. Repeat five times with each leg.

HIP SIDE TO SIDE

Purpose: Tones and stretches the hips and low back.

What to do: While lying on your back with your hips flat on the bed, rock your hips gently -- as far as comfortable -- to the right and then to the left. Keep your upper body stable. Repeat five times in each direction.

ELBOW-KNEE PISTON

Purpose: Strengthens your abdominal muscles while increasing your heart rate (improves heart muscle strength and endurance).

What to do: While lying on your back, raise your knees and, using your stomach muscles, lift your upper body toward them. Bend your arms so that your elbows are pointing at your knees. Bring your left elbow toward your right knee, then return to the starting position. Then bring your right elbow toward your left knee, maintaining a continuous pumping motion. Repeat six times.

SWIMMING IN BED

Purpose: Strengthens the arms and legs, while increasing heart rate and stimulating blood flow throughout the body.

What to do: While lying on your stomach, move one arm forward, then move it back while moving the other arm forward, simultaneously kicking your legs. Repeat 20 times, counting each arm movement as one repetition.

Important: When performing each movement, breathe in slowly for a count of four... hold for a count of one... then exhale through pursed lips for a count of four.

#1 REASON TO WORKOUT

Just a little something that caught my eyewhile reading the latest issue of Shape Magazine...

THE #1 REASON TO EXERCISE

No. It's not to fit into a curve- hugging dress or to look fabulous naked (although those are nice perks). The top reason according to a recent survey co-sponsored by the American Council Of Exercise, is to stay healthy. Nearly 80 percent said that even if there was a magic pill to keep fit, they'd still exercise because they love the mood boost it gives them. Like we keep saying breaking a sweat is a win-win situation.

When I read this mini article/quote, I couldn't help but think THIS IS SO TRUE! I love the way I feel after a good workout. I guess I also work out to fit into those tight new j brand skinny jeans or mini skirt, but that isn't always the case. Working out doesn't always help you squeeze into those certain pieces of clothing but it does make you feel INCREDIBLE afterwards. Even if I had great genes and was in great shape, I still would never take a magic pill instead of hitting the gym!

So grab yourself some HOT new Nikes and a cute Lululemon outfit and you'll be turning heads at the gym!

Live Healthy!

I know it has been a while...but living in New York City makes time fly by. I am always looking for ways to reduce my every day stress level. My mind is constantly running even when I am trying to fall asleep. Living in a busy city like New York, it is very important for me to make time for myself and leave the city behind me. Here are some helpful hints to reduce stress in your everyday work life...

" Avoiding A Work Hangover"

All work and no play....not a healthy lifestyle. This can make your head throb when the weekend rolls around. When you're under pressure, your body pumps out more stress hormones, like adrenaline and cortisol. By the time people figure out their body needs to relax, they plummet back to their normal levels, and this can cause a headache. To reduce these stress related headaches, take at least 20 minutes a day for yourself.

Relaxation Tips:

Soak in the tub

Hit the gym or go for a run outside

Kick back and read a book

Taking your dog for a walk

Make some popcorn and watch your favorite love story

Bake cookies

Go for a walk in the park

Check out the newest exhibit at a museum

Meet a friend at the movies

I promise to write again soon, but for now, keep these tips in mind!

Family Fitness Ideas

Since the 4th of July is approaching...here are some great outdoor activities for families to enjoy together. 

Walking is easy and something the whole family can enjoy together. It's low impact , but can still be challenging by going uphill, pumping your arms and picking up your pace, these things make it highly effective. Whether you circle the block or the beach, you will be sure to bond with your family and share many heart-to-hearts. 

Going to the park and throwing around a frisbee not only gets your heart rate up quickly, but it is a great work out for your arms. 

Hiking is a great outdoor summer activity because it consists of walking in natural environments. Walking outdoor on beautiful trails is known to find good health. HIking uphill is proved to be a great workout and provided measurable health benefits. Studies show that walking downhill is twice as effective as uphill hiking at removing blood sugars and improving glucose tolerance. 

Things to make for your day trip on the trails: 

Good insulating hiking socks 

Camera

Water Bottle

Map of the area

Extra hiking clothes that dry quickly

Sunscreen 

Hat

Yummy healthy snacks 

Riddles and old songs make great past time entertainment

ALWAYS REMEMBER THAT HIKING IS A PHYSICAL CHALLENGE AND DEPENDING ON YOUR PERSONAL HEALTH, ONLY CHALLENGE YOURSELF AS MUCH AS YOU CAN. YOU SET THE LIMITS! ALWAYS STOP FOR WATER BREAKS AND ENJOY YOURSELF! 

PUT A STOP TO MUFFIN TOP

ARE YOU SICK AND TIRED OF HANGING OVER YOUR JEANS....HERE ARE A FEW TIPS TO STOP THE MUFFIN TOP.

All you need is something that is unstable..such as a bosu ball, balance pods or even a folded hand towel works if you don't own the others. If you are in the market for some balance pods (which i prefer) you can purchase them on SPRI.COM

Try these at home...

1. Lunges on the pod- start with whichever foot you prefer on the pod and other on the ground. Lower into lunge, knee over ankle, thigh parallel to the ground with hands on hip. As you straighten your bent leg, rise up slowly while balancing on the pod. By balancing on the pod, this works your core twice as much. Do 12 reps, switch legs and repeat. 

2. Leg Lifts- Stand with feet hip width apart with hands at your side. Put right foot on the pod then slowly extend left leg to the side as high as you can. Keep your abs engaged. Do 12 reps, switch legs and repeat. 

3. Dreadful Plank- Start in plank position with your forearms rested on the pod. Planks are hard to begin with, so by placing your arms on the pod, it engages your core more making it harder to stay in place. Make sure your hips are lifted and you are parallel to the ground. Hold the pose as long as you can, try 60 seconds. Repeat 2-3 times. 

4. Squats- Stand on the pod with both feet hip width apart. Bend knees and keep arms in front of you. Slowly lower into a squat position and stand. Return to standing position, and repeat 12 times. 

5. Ab Twist- This full body exercise works your abs, obliques, shoulders, chest, back, butt, thighs and even ankles (not so important). Begin in push up position with your hands under your shoulders, put left foot on the pod and right leg in line with your hips. Engage abs, bringing the right knee towars your left elbow. Return to start, do 12 reps and switch sides. 

FLAT BELLY TIPS: 

• Heart pumping cardio helps trigger your body to convert abdominal fat to fuel. Try doing at least 30 minutes or more most days of the week for waist management. 
• Bananas help limit belly-swelling sodium in your body. Go bananas instead of apples! 

What Inspires me...

These two fitness buffs are the ones who inspire me daily at Equinox Greenwich Ave to push myself and that every second counts...

30/60/90 by Kristi Molinarno is a high intensity interval training class. She is so dedicated to teaching people more about their body and concentrating on every movement you are working on. I like that there is no bullshit (excuse my french), no girly moves, no uptight princess', no awkward dance/aerobic moves that are impossible to follow, just pure sweat!! I'm the girl at the gym who has a hard time changing up my routine, until i came across this amazing class that I am going to discuss. Kristi does a Interval training class which is a combination of cardio intervals, plyometrics, TONS of planks and "recover time" using weights. She is downright amazing and I hope to one day be able to teach and be loved so much like Kristi is! 

Check out Kristi's website by clicking above on 30/60/90.

I go to bed thinking about spinning and wake up to spinning. It is my life all of a sudden! I love the rush when you are trying to climb up to the top of the hill with not another care in the world! It is you and the bike and i totally get in the mindset where I don't care if mascara is running down my face or my hair is out of place or anything. It is me and the bike. Lacey Stone is an unbelievable instructor at Equinox. She is a former Division Basketball player, and a state ranked tennis player. She is the ultimate athlete! Lacey was also the three point shooting guard for the University of Maine's Women's Basketball team. One quote I love from her is "Choose to be a champion." She makes me want to bust my ass in the gym and put all my energy into every class. Her classes really bring out the athlete in everyone. Lacey's goal is to motivate and educate members to reach their full potential. 

Check out Lacey's website by clicking above on Lacey Stone. 

" As we let our own light shine, we unconsciously give other people permission to do the same." - Lacey Stone 

Apply these to your everyday life!

Apply these strategies to your everyday life to drop pounds and feel great! 

1. If you can't grow it, don't eat it. A potato comes from the ground, an egg comes from a hen. Where does a pop-tart come from? My guess is that it came from "Aisle 5." Unprocessed foods will give you the most benefits. 

2. Read the back of the box first. The front of the box is all advertising to catch your eye. Bright colors, pictures, 35% less fat stickers etc. Flip it around for the real story. 

3. The crunchier, the better. Snacks (such as apples) that offer a big crunch when you take that big bite are best. Keep your mouth busy while crunching on something such as celery, carrots, nuts or snap peas. The longer you chew- he slower you eat and your body is satisfied in a shorter amount of time. 

4. This isn't your last meal. A food storage is not imminent. Once you've reached the point where you are so full, anything you put in your mouth afterwards doesn't seem to taste as good. 

5. If you have a craving once in a while- you should satisfy it. Frozen Yogurt doesn't replace the "Real Deal" in my mind. When you're craving Chocolate Chip Cookie Dough, no amount of fat-free ice cream will make up for it. Diet foods tend to leave you feeling unsatisfied and cheated. If you splurge once in a while, you'll be satisfied physically and psychologically. 

6. If it's not around, you don't need it. You know you have a problem WHEN you are curled up on your couch watching Greys Anatomy when you actually get up , get dressed, put shoes on, and leave your apartment to satisfy that craving for Cool Ranch Doritos. Laziness will triumph. 

7. Judge food by it's cover. When you have to peal through layers of plastic and paper to get to your food, it's likely to be unhealthy. 

8. Work for your dinner. When it comes to meal time, most people are usually so hungry that they inhale the chicken straight from the bucket. But for a healthy meal, you should invest a little time into chopping or even rinsing vegetables. Obviously as we all know, when you prepare dishes yourself, you know exactly what's in it. 

9. Fuel up in the morning. To most people dinner is their biggest meal of the day. Why eat the most when you are sitting on your couch at home being lazy? Doesn't it make more sense to fuel up in the morning while you have all day to burn it off? Aim for a 550 calorie breakfast, a 500 calorie lunch , a 100 calorie snack and a 400 calorie dinner. 

10. Drink lots of water!! Don't drink your calories away. I know those colorful drinks look great on the shelves, but really they are just full of unnecessary sugar. Don't let labels fool you.