Summer vacation is over, September is already here and the back-to-school fever is in full swing. That means only one thing - it's time to get back into fitness again. And what better way to do that than with a fun fitness challenge!
So starting tomorrow, September 9th, 2013, I want you to join me in a 21-Day Plank Challenge (but feel free to start anytime you find this post). Why 21 days? Well they say that's how long it takes to create a habit and we want to create the habit of moving our bodies every day.
Why the plank? Because it's one of the best exercises for strengthening your core AND is one of the easiest to implement - no equipment or space ...
YOU DID IT!! The end of the year is here and the holiday celebrations are coming to an end. If you survived the holidays, then the rest of the year should be a breeze for you.
During this time of year, you'll see articles online, in magazines and newspapers, telling you how to stick to your New Year's resolutions once and for all. You know... like write down your goals, make sure they're measurable, be specific, be realistic, be accountable, etc. And every year, it's the same old story. People start off with good intentions, but they rarely follow-through.
If I can offer some advice, it would be to write down all of your goals and dreams no matter how big or ...
Regardless of what anyone says, the end of the year is always an exciting time. It brings with it a sense of closure and the feeling of a brand new start with new hopes and dreams.
I usually never make New Year's resolutions, but I do regularly sit down and write down my goals, dreams and aspirations and I revisit them frequently whenever I feel like I'm off track or wasting time. This year flew by so fast and I anticipate the same for 2013. Tomorrow is too late. Live in the moment, don't worry about what you can't control in the future, and be the best that you can be every single day.
Tomorrow is the last workout in my "B-Fit in 4-Minutes" series. I hope ...
There are only two days left until the New Year and you should be really proud of yourselves for taking charge of your health NOW. The holiday season is the perfect excuse for people to wait until the New Year to start making a difference, but in reality, small efforts every day can make significant changes over time without feeling restricted or overwhelmed.
It begins by loving yourself, respecting your body, and making conscious decisions about the way you treat it. We all know that cake isn't healthy for us, but as long as the decision to eat that cake is made consciously and from a place of love for yourself, then yes, by all means enjoy a small piece of cake. So ...
It's the weekend again and it's time to relax and unwind with today's 4-minute stretch routine.
If your muscles aren't warm, you might find it difficult to perform static stretches (i.e. hold a stretch for some time) so I recommend you do a few dynamic movements like big leg swings, big arm circles, or even a few jumping jacks to get the muscles warm before performing today's routine. It will make stretching easier and more effective.
Tomorrow's workout is a full body & cardio workout so stay tuned!
Enjoy your stretch... Be positive!
Neither Bernadette nor anyone associated with BernaciseMe.com will be ......
I can't believe it's already been 12 days! If you've been following along every day, you should notice yourself having more energy and wanting to do more than just the 4-minute workouts. That's perfectly fine. Use the workout as a warm-up, combine 2 or more workout routines or just add more rounds to increase the duration.
Today's workout is another intense workout with 2 simple exercises. The frog squats work the legs, glutes, shoulders, and get the heart racing, as does the speed bag exercise.
Get in a quick warm-up (i.e. jumping jacks, running on the spot, big arm circles, etc.) before starting and make sure to stretch after you'...
We've made it past the first holiday hurdle and now New Years is just around the corner! I'm sure everyone is feeling stuffed from all the festive lunches and dinners so I've "upped" the intensity of today's workout. :)
Day 11 works the full body with only 2 exercises. The roll back tuck jumps work the lower body, core and cardio, while the Santana push-ups work the upper body.
Tomorrow is another intense workout, so strap on your shoes tight and get ready to push hard! It's only 4 minutes so really make it count!
Don't forget to do a quick warm-up (i.e. jumping jacks, running on the spot, big arm circles, etc.) and ......
If you celebrate, I hope you enjoyed your Christmas-Eve dinners and festivities. In our household, gifts are opened first thing in the morning and then we enjoy a family brunch, which is why I'm slowing down the pace for todays' workout... too much food & not enough sleep! :)
Day 10 is an easy core workout that focuses on the muscles of the lower back and the abdominals.
We'll pick up the pace again tomorrow, but until then enjoy this blessed day and as always... Be positive!
Neither Bernadette nor anyone associated with BernaciseMe.com will be held responsible or liable for any injury sustained while performing these exercises.......
First of all, I'd like to wish you all a very merry Christmas Eve. I know we're all very busy getting ready with last minute preparations, so when I'm pressed for time, I turn to the most effective exercise - the Burpee Push-Up.
It is probably the most dreaded exercise by almost everyone I know, but that's because it works and that's exactly what we're doing today! :)
Follow along with me and let's get in 8 rounds of 20 seconds. When it starts to get really difficult, modify the exercise by eliminating the jump, walking the feet in and out of the plank position, and performing the push-up from your knees. Remember that change happens when ...
I hope you're feeling refreshed after the weekend and ready to face another week of work and/or holiday vacations.
Today's workout is a full body routine that targets many of the major muscle groups, which makes it really effective. The 1-arm press-ups to downward dog really work the upper body, while the wide to ski squat jumps work the lower legs & glutes - and not to mention get the heart racing!
Although it's only 4 minutes long, you will feel like you got in a great workout nonetheless.
Make sure you get in a quick warm-up (i.e. jump rope, jog in place, big arm circles & leg swings, etc.) and stretch when you're done.