Beginners Fitness: Medicine Balls
Welcome to the third week of the Spring 2013 Beginners Fitness series!
You can catch up on Beginners Fitness & Beginners Fitness: All About Kettlebells, or some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.
Another one of my favorite pieces of equipment at the gym are medicine balls – They’re versatile and since they can be used to work so many different muscle groups you can put together an entire workout using them.
Workouts:
If you’re starting a workout regime for the first time and consider yourself to be a beginner than you need to be sure to ease into a new exercise routine – Start with one workout a week plus walking, then two, and so forth.
Choosing your weight is one of the most important parts of a medicine ball workout – You want to be tired by the end of each set so don’t start with the heaviest weight you can pick up. You can also change weights for different moves – For example using a heavier ball for squats and a lighter one for core exercises.
[1.] Day One:
Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
- Squats {ShapeFit’s Medicine Ball Squats} Three rounds of 10-12 squats
- Sit n’ Reach {Pumps & Iron’s Sit n’ Reach – Halfway down the page} Three rounds of 10-12
- Medicine Ball Slam {Women’s Health’s Medicine Ball Slam} Three rounds of 10-12 rounds
Warm Down: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
*Reading Materials – Medicine Ball Workout from Mark’s Daily Apple
[2.] Day Two: Core Core Core!
Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
- Lunge With Rotation {Sport Medicine’s Core Exercise – Lunge With Medicine Ball} 10 per side
- Russian Twists {Workout Box’s Medicine Ball Russian Twists} 10 per side
- Wall Sit Twists {Women Health’s Wall Sit With Rotation} 10 per side
Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
*Reading Materials – Increase Your Strength and Athleticism with Medicine Ball Training
Nutrition:
In the past two posts we’ve talked about healthy eating, how to replace unhealthy snacks with more nutrition options, and I suggested cooking as an alternative to eating out. Today I want to talk a little about fueling your workout – What you eat before a workout gives you energy and keeps your body hydrated & nourished while you put stress on it.
- Shape’s What to Eat Before Working Out and When to Eat It
- Prevention’s What to Eat Before and After Workouts
These are interesting articles and while they both highlight the importance of properly fueling your workouts they aren’t identical in their recommendations. Each body is different and it’s going to take some trial and error to find the perfect workout fuel for your body!
Homework:
Rest days and stretching and/or foam rolling are an important part of working out. If you have the stamina to workout 7 days a week that’s admirable – But don’t! By not giving your body time to heal and rest you’re undoing all of your hard work. Check out The No Meat Athlete’s rolling tutorial to get you started – Foam Rolling.
Having a busy Spring? That’s no excuse to skip your workouts! You can easily do body weight circuits featuring moves like push-ups, squats, and sit-ups from a hotel room or utilize the hotel pool or drop-in deals for gyms & studios. Bonus? Getting in a workout after a flight can help you fight jetlag! Read Mod City Mag’s Working Out While Traveling to give you some tips & suggestions for your next trip.
Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.
If you want more MCLV you can find me on these platforms:
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- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Links You’ll Love
Fashion:
Whether you’re watching the US Open or America’s Cup, a stylish spectator outfit is a must – US Open 2012 from Net-A-Porter.
Are you starting to prepare your wardrobe for Fall? A great skirt with tights & killer boots is always a fabulous option so check out WhoWhatWear’s suggestions for Fall 2012 – Market Watch: Fall Skirts.
One thing that I always look forward to when Fashion Month rolls around are the Garance Dore and Net-A-Porter Fashion Week video collaborations Pardon My French. She talks to fashion greats, reviews the collections, meets designers, interviews fashion insiders, and just generally gives you a great behind-the-scenes look at all of the Fashion Month madness.
- Pardon My French/Anna Dello Russo Dancing
- Pardon My French/Amanda de Cadenet
- Pardon My French/Lunch at Miss Lily’s
You know how much I adore a versatile piece in my wardrobe – especially when it comes to packing for a trip. Refinery 29 clearly agrees – Oxford Shirt Styling Tips: 1 Oxford Shirt, 3 Easy Ways To Style It.
One of the fun Fall trends this year will be finding pieces that have your favorite artwork translated onto them – Whether you’re a fan of the Renaissance Masters or Graphic novels, there are pieces out there for everyone! This Time Tomorrow – Wearing Your Art On Your Sleeve.
Health/Fitness:
Don’t have time for a run? Not interested in the membership fees at your local gym? Why not head online to find the perfect workout for yourself – Fit Club: The Country’s Best Virtual Workouts.
Are you looking for some healthy meals to feed your family to ensure that they’re getting all the vitamins, minerals, and nutrients that they need? Here are some great recipes to try:
-
The Wannabe Chef’s Grain-Free Muffins
No matter how much time you spend in the kitchen familiarizing yourself with new tools – or re-familiarizing yourself with tools you haven’t used in a while – is an important part of staying on top of things so check out The Blissful Chef’s Cooking Tool of the Month Series.
Medicine and bosu balls are two of my favorite gym toys – If you use them right they can keep your workouts both challenging and fun. Don’t believe me? Check out FitSugar’s Don’t Let the Medicine Ball Intimidate You — 5 Easy Moves!
Links You’ll Love
Health & Nutrition:
Sometimes going to the gym sounds like the worst thing in the world. Sometimes the weather is awful when you were dying to go for a run. Well if you have a set of dumbbells (or you could easily use a kettlebell or weighted bosu ball) you can tackle this rainy day workout!
I’m always on the lookout for new and exciting smoothie recipes so when I was browsing Organice Your Life and saw this Raw Green Coconut Shake recipe I was thrilled.
Don’t think you have time for a full workout? Why not try this Women’s Health Get Fit In Only 15 Minutes: Skinny Jeans Workout which includes the very important squats & lunges or FitSugar’s BOSU Circuit Workout.
In the mood for something sweet? Or do you want a treat for family or friends that’s healthy as well as tasty? Check out the super healthy and oh-so-simple Zucchini Chocolate Chip Cookies over at Peas And Thank You or
I always get excited when I can add a fun new recipe to my rotation of favorites. Something quick, easy, and delicious. Well, if you’re like me, you’ll want to try Choosing Raw’s Curried Quinoa & Aduki Bean Patties – They’re savory and filling, and easily adapted based on the ingredients you have on hand, a home run in my book.
Fashion:
Whenever I want a dose of inspiration one of my go-to websites is WhoWhatWear – From Style Stalker posts to reviews of new collections to street style breakdowns, they’ve always got you covered – Styling Tips For September.
Street style is a fun and evolving part of fashion and fashion blogging and I’ve been enjoying the pictures online for ages – From bloggers to fashion insiders to models to celebrities. It’s a great way to get inspired or to see what’s trendy and hot right now. And with four Fashion Weeks coming up, it’s time to give it a closer look – A Street-Style Primer For The September Shows. Or check out one of my favorite model street style blogs out there for up to date shots from the shows – Altamira: Models Off Duty.
The accessories are probably my favorite part about dressing for Fall and Winter. Scarves, gloves, hats, outerwear… Swoon! FabSugar agrees – Best Fall Scarves 2012: It’s a Wrap — Shop the Best Layering Scarves For Early Fall.
I love vintage-inspired styles and loved this post on finding some great pieces that are perfect for Fall and fabulously retro – Finding the perfect 1970s shoulder bag.
I’m a bun girl through and through so I was excited by all of the buns on the runways for Fall. If you’re of a similar mind, check out Harper’s Bazaar’s The Return Of The Bun or Best Celebrity Top Knots: The Fun Bun Hall of Fame.
Links You’ll Love
Fashion:
Who knows more about traveling in style than a model who spends her life hoping on planes to new destinations for short periods of time? So check this out – Jessica Stam Shares Her Best Travel Tips with Modelinia.
If you’re decorating like The Glamourai than you’re probably in the market for new and exciting wall art. Next to rugs and furniture, art is one of the most expensive parts of decorating a home, so why not make a piece yourself? { DIY } Tumbling Block Art.
Do you have Olympic fever? Why not admire these fantastic athletes for more than just their athlete prowess – 6 Stylish Olympians Who Have Amazing Off-Duty Style!
Sometimes you need to turn to the experts for tips and ideas – 5 Style Tips Stolen From Our Favorite Bloggers.
As you know I’m quite dedicated Zara fan, so why not indulge ourselves in some fabulous fashion courtesy of the much-loved Spanish retailer – Lace & Leather, Florals & Frills: 12 Fabulously Femme Zara Finds.
Health & Fitness:
One of my favorite apparatuses in the gym is the medicine ball, it’s versatile and always gives me a great workout. Don’t believe me? Ab Exercises Using a Ball – 3 Core-Strengthening Moves Using a Medicine Ball.
If you want to be healthy one of the most important factors is getting enough sleep. From hectic schedules to stressful lives to poor diets, there are many ways that your sleeping habits can be affected for the worse. Gala Darling has you covered – Hey, Tired Girl… Here’s How To Get The Happiest, Dreamiest Sleep Ever!
If you’re interested in a vegetarian or vegan diet but are worried about your protein intake – Don’t! Read my Plant-Based Protein post or The No Meat Athlete’s Protein for Vegetarians — A Simple Guide to Getting What You Need.
Dessert time! Check out these delicious, raw, nut-based vegan bars from FitSugar (Forget the Oven! Nutty Vegan No-Bake Treats) or try mom, baking genius, and author of Peas and Thank You: Simple Meatless Meals the Whole Family Will Love Sarah Matheny of Peas and Thank You’s Triple Chocolate Zucchini Cake.
My number one suggestion to people who ask for dieting and healthy lifestyle tips is to keep track of what you’re eating. Mindless snacking and eating multiple servings in a sitting are the biggest threats to a healthy diet, so check out these apps and start keeping track of what you put in your mouth – Food Journal iPhone Apps to Lose Weight on the Go.
Gym Goddess – Part V
Welcome to How to be a Gym Goddess Part V, if you’re new to this series feel free to check out Part I, II, III & IV at your leisure.
The goal of Week V was to increase Liz’s endurance further with longer cardio bursts, more HIIT and additional rounds & repetitions to lengthen the workouts.
*Note: Discuss changes to your fitness regime with a doctor in advance to avoid injuries.
Day 1: All HIIT, all the time.
10 minute cardio warm up
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
Repeat for 15 minutes of intervals
Change machines and do an additional 15 minutes of intervals (if possible you should use three different machines for the warm up, first 15 minutes and second 15 minutes, or you can jog in place or outdoors).
This ended up being the perfect start to the week, we were both suffering from a severe case of the Mondays and battling through headaches and knew that as awful as the gym sounded we’d be more well-adjusted individuals if we went. And we were!
Day 2: Play time! This workout was inspired by two articles that I read in Men’s Health (15 Minute Ski & Snowboard Workout and The Immortal Workout). What? My boyfriend just left it lying around… Couldn’t let it go to waste!
10 minute cardio warm-up
3 Rounds:
- Bosu medicine-ball twists – 10 (one twist left + one twist right = 1 rep)
- Bosu 180 jump – 10
- Lateral medicine-ball hop – 10 (one left + one right = 1 rep)
- Bosu Medicine-ball goblet squat – 10
- Bosu medicine-ball swings – 10
10 minute cardio warm-down
This workout was really fun once Liz got the hang of the individual moves — I suggest that you take some time to play around with them after you check out the Men’s Health descriptions, it’s a perfect little warm up.
Day 3: Mini workout – The goal with these smaller workouts is to get your heart rate up, so head down to the gym even if you only have 20 extra minutes. You’ll thank me afterwards. Promise. (And if you have more holiday traveling to do, why not try airplane yoga?)
10 minute cardio warm up
5 Rounds:
- 250M row
- 15 squat jumps
- 30 mountain climbers
10 minute cardio warm down
Stretching
Day 4: Shorter HIIT workout
5 minute warm up
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
Repeat for 15 minutes of intervals, change machines and do an additional 15 minutes of intervals
5 minute cool down (i.e. walking on a treadmill etc)
Weekend Goal: Before the weather gets too cold, get outside for some exercise. Go for a jog, take a long walk after dinner, walk to run your errands instead of driving, go for a hike. Do something outside and aim for at least an hour’s worth of exercise.
Looking for some new ways to spice up your workouts? Why not take a look at The Fitnessista’s Favorite Workouts of 2011 – From Bodyrock to fitness DVDs to dance classes, there’s something for everyone!
Need a little inspiration and entertainment before hitting the treadmill? Check out Modelinia’s Cardio Boot Camp with model Julie Henderson and trainer David Kirsch.
Happy almost Friday!
Gym Goddess – Part IV
Welcome to the next installment of the How to Become a Gym Goddess series (if you’d like to catch up, here are Week 1, Week 2 & Week 3).
Week IV ended up being particularly busy so it was the perfect example of how to squeeze workouts in whenever and wherever you can. Whether you’re trying to get in shape, working on changes in your life to make yourself healthier or trying to maintain your existing fitness regime, you need to make a committment to your health. You need to prioritize yourself – your body, your health, your sanity – over other things in your life. I’m not saying that you should miss deadlines to log a little gym time, but you need to make an effort to put yourself first. There will always be something that comes up, a work assignment, a dentist appointment, an illness in the family… But you’re better equipped to handle what life throws at you if you’re healthy & well nourished.
Note: Check with a doctor before you begin a new fitness routine.
Day 1:
10 minute cardio warm up – moderate speed on stationary
3 Rounds
- Plank arm raises – lift each arm 10 times
- Bench step ups – 10 each leg, knee up
- Back lunge w/ medicine ball twist – step back into a lunge & twist holding a weighted medicine ball out w/ straight arms, twist to each side 10 times
15 minute cardio warm down
Stretching
Day 2: Medicine ball workout! Grab a 4, 6 or 8 pound ball and let’s go! This is inspired by the workouts featured in the November Women’s Health – Body By Anna (in the magazine only) & Get Fit in Only 15 Minutes. And if you’d like a little more motivation check out model Julie Henderson w/ fitness guru David Kirsch using medicine balls over at Modelinia. Even models aren’t perfect!
10 minute cardio warm up
3 Rounds:
- 20 Wall sits w/ rotation
- 20 High-Low chop
- 20 squats w/ overhead ball raise
- 20 Russian twists
- 20 bicycles
10 minute cardio warm down
Day 3: A quickie inspired by The Fitnessista. Even if your schedule is as crazy as Liz’s has been there’s no excuse for slacking off, in the long run you’ll be glad you took a few minutes for yourself.
- 5 minutes cardio of choice
- 30 seconds of jumping jacks
- 30 seconds of high knees
- 30 seconds of plie squats (plie low, jump & bring legs together and arms straight up)
- 30 seconds mountain climbers
- 30 seconds push ups
- 30 seconds burpees
Day 4: HIIT
5 minute warm up
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
Repeat for 15 minutes of intervals
5 minute cool down (i.e. walking on a treadmill etc)
Results: This fourth week was really a testament to Liz’s dedication, with work and family issues popping up all almost daily she put forth a lot of effort to make sure that her workouts came together. Once you get into a routine and start to reap the benefits of regular exercise, it’s a great motivator to keep things going. So don’t let yourself get led off course by your busy life – if you make the time, you’ll see the results.
Joining a fitness program or hiring a trainer can be a great way to go if you’re interested in changing your fitness regime and aren’t quite sure where to start. Finding the right program or trainer is important though, not all gyms and trainers are created equal. Check out these suggestions from some of the experts for how to find the perfect fit: PrecisionNutrition, FitSugar, The Fitnessista and The Huffington Post. Also, when to break up with your personal trainer, something else you should definitely keep in mind if you decide to go for one-on-one sessions.
Gym Goddess – Part II
Welcome to Week II of How to Become a Gym Goddess (you can check out Week 1 here). To recap, this is the journey of an individual who has taken some time off from the gym, is in the process of making some big changes to her diet and would like to start getting back into shape.
Week I was primarily about measuring her abilities and testing her boundaries in a safe, controlled manner. In week two we increased the amount of cardio and worked on her core so that she has a good base to start doing weight in another few weeks.
*Note: Please talk to your physician prior to attempting a new fitness routine.
Day 1:
10 minute cardio warm up – moderate intensity
5 rounds – As quickly as possible w/out sacrificing form
- 15 box jumps
- 10 push-ups (on knees if necessary)
- 20 sit-ups (chin up to the ceiling)
- 20 squats
10 minute cardio warm down
Day 2: HIIT (High Intensity Interval Training) – Pick a machine and go-go-go
5 minute warm up – moderate intensity, you want to get your heart rate up
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
Repeat for 15 minutes of intervals
5 minute cool down
Stretching
Day 3: Stability ball play time! (See The Fitnessista’s Focus On Medicine Balls for inspiration & safety tips)
10 minute cardio warm up – moderate intensity
Using a medicine/bosu ball, complete the following as quickly as possible:
- 30 push ups w/ feet on ball
- 30 crunchies (chin to the ceiling)
- 30 hamstring curls (laying on back)
- 30 seconds plank w/ feet on the ball
10 minute cardio warm down
Stretching
Weekend Mini Workout: To be completed at any point Saturday or Sunday (***Bonus points if you get a workout buddy to join you and race!)
Sprint the length of the street, walk back to your starting point, 5 burpees (how to) – Repeat 10x
Starting w/ your feet together, jump as far as you can & repeat for the length of the street. To the end of the street and back to your starting point = 1, complete 5x
Results: After finishing her second week of regular workouts Liz was even more motivated and enthusiastic than before. The number one thing that she noticed? Even if she was dreading a workout and was exhausted by the time the last rep finished, she ended every workout more excited to start the next. Endorphins at their best!
* Trick To Try: Set an alarm on your cell or an Outlook calendar reminder for multiple times a day and spend a few minutes thinking about your core and your posture – especially important if you’re sitting in front of a computer or in class room for hours a day. Flex your stomach muscles and concentrate on your abdominal wall for 30 seconds, take a few deep breaths and repeat a handful of times, until you begin to feel fatigued. By staying in touch with your body over the course of the day you’ll be less likely to hunch or maintain harmful posture for extended period of time.
And in a fortuitous turn of events, The Fitnessista also recently did a post on getting back into shape, if you want to check out her expert advice here it is!
Moi Contre La Vie 