8 Band Exercises in 8 Minutes

Many of us spend endless hours on a computer or stuck behind a desk each day, but our bodies are meant to move! Exercise bands (especially the ones with handles) are a great way to take a break and do a whole body workout in 10-20 minutes. Twice a week is all it takes to build and maintain muscular strength, balance, and endurance. You can throw a resistance band in your suitcase when you travel so there is no excuse for not working out. Here are 10 easy band exercises to get a whole-body workout no matter where you are:

1. Warm-Up 

Fold your band in half and stand with your feet hip width apart, knees slightly bent. Hold the band at each end, and take a deep breath in as you lift the band to the ceiling. REPEAT deep breathing 3 times before holding the band overhead and pulse-stretch the band 8 times. REPEAT 3 times.

2. Bow and Arrow 

Hold the folded band at each end. Extend one arm straight out, and stretch the band out with the other hand from the shoulder. Bring the extended arm down to the thigh 8 times, keeping the other hand overhead. Repeat on the other side. This exercise works the entire upper body focusing on the deltoids, triceps, and shoulders. 

3. Balance 

Stand in the middle of the band with your feet hip width apart. Take one foot out and bring the band together to the opposite side at your waist. Flex the un-banded foot, and lift the leg out to the side 8 times while you lift to the back corner 8 times. Squeeze the hip and glute muscles during each repetition. Pull up through the core and stand tall.

4. Bicep Curls

Stand in the middle of the band with your heels together and your feet turned out. Hold each end of the band with your elbows glued to your waist, and lift up to the corner 12 times. Take it a little further by holding your arms out to the corners with elbows slightly bent, and lift 12 times with elbows away from the body.

5. Overhead Tricep Press 

Standing in the middle of the band with knees slightly bent, bring the ends of the bands overhead, keeping the elbows close to the head. Press the handles up to the ceiling 12 times.

6. Roll-Ups 

Sit on the floor with legs extended in front of you with the band wrapped around the bottom of your feet. Sit up tall, pulling the abdominal muscles in towards your spine as you hold the bands together in front of your chest. Tuck your chin into your chest, and roll down to the floor in a slow count of 4. Tuck in again, and roll back up to sitting position. REPEAT 4 times.

7. Teasers 

Lie on your back with your band around your feet. Tuck your chin in to your chest. Bring your knees into your chest, and sit up to a teaser position with your feet extended at a 45-degree angle from your hips. Roll back down and repeat 6 times. 

8. Side Leg Lifts 

Wrap your band around one foot, and lie down on your side with the banded leg facing the ceiling. Make a fist as you hold on to the band handles, and place on the floor in front of your chest as you lie on your side. Lift your leg 3 times, going a little further with each lift and lower. Repeat 10 times as you squeeze the leg muscles with each lift. Switch legs.

Give the band workout a chance - it will challenge every muscle in your body and takes a short time. Doing some sort of workout is better than doing nothing at all. To your good health!

Weight Loss Plateaus: How to Get Over the Hump

You've put in the hard work. You've overhauled your diet. You've put in countless hours at the gym, sticking to those grueling workouts time and time again. You've been rewarded with continuously-dropping numbers on the scale. And then it happens: you hit a weight-loss plateau. Hitting a plateau can be more than just frustrating, it can be downright dispiriting. But you're not alone--this eventually happens to nearly everybody who has tried to lose weight, and it's perfectly normal for your weight loss to gradually slow down and even come to a complete halt. Don't let this discourage you to the point that you revert back to old habits.

Reasons for Weight-Loss Plateaus

The main reason people experience weight-loss plateaus is that their new, svelte bodies require fewer calories to maintain their weight when compared to their previous calorie needs at a heavier weight. When you initially reduce your caloric intake, through a reduced-calorie diet, exercise or both, you drop weight quickly.

Another reason people experience plateaus is that they are losing muscle, which we know torches calories. This is especially true if they lose a lot of weight in a very short amount of time. The more muscle you lose, the more your metabolism slows down. This translates to fewer calories burned performing the same activities you had at a heavier weight.

With continued weight loss, you need to exercise more or consume less in order to continue to create a calorie deficit that will lead to further weight loss.

Tips for Overcoming Weight-Loss Roadblocks

• Step up the exercise. Even adding an extra 15 minutes to your exercise regimen can produce huge results. Consider adding an extra mile to your walk/jog or extending your warm-up routine and cool down routine.
• Cut calories with small tweaks to your diet. Consider cutting a reasonable, small amount of calories from your daily intake. Cutting just 150-200 calories per day, the typical amount in a snack, can result in a couple pounds lost per month.
• Track your food intake and exercise. Make sure you're not becoming more lax by increasing portions or slacking off at the gym.
• Switch up your exercise routine. Unfortunately, as you become more physically fit, your body becomes accustomed to the same old gym routine. Your body actually becomes more efficient at performing the same activities. Take up a completely new type of exercise to keep challenging your muscles.Add resistance training to your workout. Start lifting--weights, that is. Weight-lifting adds calorie-incinerating muscle to your downsized frame, which helps you burn more calories all day long, even while your body is at rest.
  

Try not to lose sight of what is important when it comes to weight loss: your health. Studies have shown that people whose motivating factor for weight loss is improved health, rather than achieving a certain body size or shape, have more success with losing weight and maintaining that weight loss over a long period of time.

Ready? Set! 5 Exercises For Spring

Understanding how your body responds to exercise is like how it feels when you press on the gas pedal in your car and you get up to 55 mph in a heart beat. Spring is here and it is time for a tune-up by making sure you body is ready for a great workout that yields results.
Here are 5 must-do exercises that really drive your body to increase metabolic rate and reduce body fat:

1. Step-Ups - use a step or platform that is about 4-6 inches high. Stand with your feet hip-width apart and jump onto the step or platform at least 15 times. Repeat after walking around the platform in a complete circle.
2. Squats - stand with your feet hip-width apart and place your arms to your side. Pretend there is a chair behind you and almost sit bringing your arms out in front keeping your back flat and abdominal muscles pulled in.
3. Push-ups - begin on your knees or feet and place your hands shoulder-width apart on the step or platform. Inhale as you lower your body to the step and exhale as you push yourself up. Repeat for 15 repetitions.
4. Tricep Dips - sit with your back to the step and place your hands behind you on the step. Lift and lower your body using your tricep muscles to do the work keeping your elbows in line with your wrists. Repeat 12 times.
5. Lunges - stand with one foot on the step and place your other foot behind you so that your front knee is over your heel. Lower your body keeping your shoulders in line with your hips at least 12 times for each leg. Repeat on the other leg.

The key to getting results with this quick workout is doing all the moves back to back without any rest. It will spike your metabolism, burn fat and help you to continue to burn calories even hours after your workout. Aim for doing this workout at least twice a week. On the other days, go for a walk, take a yoga class or chase your dog around the yard. Light activity is a great way to incorporate some sort of exercise every single day.
Support your body nutritionally after your workout by getting some good quality protein in either in a smoothie with protein, organic berries and cold water or perhaps a mixed green salad with chicken or fish. It is important to avoid low blood sugar levels, especially after a hard workout so plan a healthy meal post workout.

Planning for Successful Weight Loss

Achieving a long-term goal typically requires careful planning. Weight loss is no different. While there are numerous "quickie" diets that promise fast results, they do not prove to be healthy, realistic or sustainable. In order to lose weight, a new lifestyle must be formed to keep the weight off and live healthfully. Changing a lifetime of habits takes time, effort and dedication. Here are some tips to help you plan your way to successful weight loss: Daily Eat Breakfast Everyday - Research suggests that skipping breakfast leads to increased fat intake during the day, impulsive snacking and eating larger portions at the end of the day. Stay Hydrated - Be sure to drink plenty of water. Thirst cues are often mistaken for hunger cues. Eat on a Regular Schedule - Aim to eat every 4-5 hours. Eat your regular meals, but if going more than 4-5 hours in between a meal have a snack, this will keep your blood sugar steady and metabolism revved. Waiting too long between meals can lead to extreme hunger and poor food choices. Exercise - Exercise should be part of your daily routine. If you do not have time to go for routine exercise, break it up during the day or find a creative way to get your heart rate up: park far away, take the stairs to use the bathroom on another floor, jump rope or do jumping jacks during commercials on TV. If motivation is difficult, invest in a trainer or a DVD or find a workout buddy. Eat Enough Calories - The body is constantly working to do various tasks like making new cells, breathing, maintaining body temperature, breaking down food, etc. All of these things require energy. If you do not eat enough, these processes slow down to conserve energy and the body uses muscle instead of fat to fuel the body. Eat Fruits and Vegetables - If you cannot fit fruits or vegetables into breakfast or snacks, be sure to include them in both lunch and dinner every day. Fruits and vegetables are full of nutrition, antioxidants and fiber. Be Ready for Tomorrow- Pack your lunch and snacks the night before. You do not have to do extra work, it can be as easy as making extra food at dinner to take the next day or putting together a low fat frozen meal, yogurt and fruit. Put a note on the door to remind you to take them if needed. Get Adequate Sleep -Sleep is a powerful regulator of appetite, energy use and weight control. Aim to get at least 7 hours of sleep a night. Research shows that the less people sleep, the more likely they are to be overweight or obese and prefer eating higher calorie foods. Weekly Set Goals - Make 1-2 goals for the week. They should be simple like eating fruit at snacks daily, increasing your workout by 5 minutes or reducing the amount of salad dressing you use. Map Out Your Meals - Before going to the grocery store, figure out what you will eat for the week - breakfast, lunch, dinner and snacks. Be detailed. This will not only help you better plan your week, but it will save you money by reducing waste.For tips on meal planning and meal ideas, check out Meal Planning Made Simple. Prep Your Foods - If you are short on time during the week, spend a little time on Sunday making a large batch of something like vegetable soup or low-fat lasagna, portion it out and freeze it. Address Roadblocks - If you foresee any issues coming up in the week ahead (travel, hectic schedule, etc), plan for it in advance. If you think you may forget to eat meals or snacks, set up reminders on your phone or email. If you think you'll have less time to exercise, try waking up 10 minutes early to do some vigorous activity before the day begins.