Batman Push ups

Happy Friday everyone! I am beyond excited that it is the weekend! Today I wanted to share a push up sequence that really pushes me so hard. I am calling them batman push ups because:

1. You need to be batman to actually get through the whole thing more than once
2. I feel like my hands look like bats in the pictures

So the sequence goes like this:



• Regular push up position (do a push up)
• Turn Hands In (do a push up)
• Turn Hands Out (do a push up)

Now do the same three push up positions with the right hand slightly in front of left!

And again with the same three push up positions with the left hand slightly in front of right!

Now repeat EVERYTHING with your hands in a wider position.

Now repeat EVERYTHING again with hands in a narrow position.

Just follow along with the pictures and you will do great. I would suggest to start out with one push up in each position and you will have done 27 by the end! Beast mode :)




regular

-------


wide

-------

narrow

Exercise for the busy employee

A few weeks ago I was a guest blogger for a company blog for WellnessRebates and I talked about how to fit exercise into a busy work schedule. You can see the full post here but here are just some of the few tips that I shared. Also, don't forget to get your last minute entries in for the Beth Bender Beauty Giveaway :)

----------------

How can you make exercise fit into your everyday lifestyle?:

• Split 30 minutes into 10 minute intervals. If you have an hour-long lunch break at work spend half of the break on a brisk walk outside or use an on-site gym for 30 minutes.
• Wake up 10 minutes earlier in the morning and fit in a 10-minute workout (YouTube has plenty).
• During your lunch break go on a brisk walk around your building for 10 minutes.
• Use 10 minutes of your evening TV time to workout in front of your favorite shows.
• Everytime you walk up the stairs, walk back down, and then up again whether at work or at home.
• Purchase a Fitbit or another pedometer and start a competition with a co-worker to compete for the most steps in a day or a week’s time (every step counts, just like every minute counts)!
• If you have a scheduled meeting with a co-worker, you can spend the meeting time walking and talking together rather than sitting and chatting.

Spending more time with your family can better your family life and increase physical activity! If  you have children at home you can: 

• Play catch with them.
• Go outside and roller blade or go on a bike ride.
• Find a sport that the majority of your family enjoys playing.

Increase strength while doing chores around the house:

• Do calf raises while brushing your teeth or while washing the dishes.
• Impatiently waiting for dinner to be ready? Do push-ups while you wait for food in the oven to cook, or water on the stove to boil
• Be creative!

How do you define healthy?

It can be rather frustrating to hear so many different opinions and so much conflicting research on different health related topics. 

One day we are told to make half our grains whole, the next day we are learning about wheat belly and gluten free living. One day we are told that pasteurized milk is a public health phenomenon and the next day we are supposed to drink raw milk. Oh but forget milk altogether! Drink soy milk, almond milk, etc. because cows milk is bad for us now.

MY HEAD JUST SPINS. 

I have come to the conclusion that I need to come up with my definition of "healthy" and progress with it.

My health philosophy: 

• no one is perfect at being healthy, even the "healthiest" of people have room for progress and improvement
• everyone defines health differently 
• paleo
• gluten free
• "real food"
• counting calories
• sports for exercise
• runner
• cross fit enthusiast 
• essential oils
• vaccinations 
• vegetarian
• yoga
• neighborhood walker
• herbal remedies
• ------> however you define healthy, live it and keep progressing
• if you are going to invest time and money into being healthy, know why you are doing it, and do your research
• don't just go gluten free because it's the cool thing to do, know how it may affect your body and know your research
• EVERYTHING IN MODERATION
• don't judge anyone else's healthy habits
• don't be hard on yourself when you make a mistake or when something doesn't go your way
• set and achieve your health goals 

Just a few things I currently live by:

• snack on vegetables and fruits through out the day & eat them with your meals
• drink, drink, and drink more water
• find some sort of exercise that you love and can be consistent with
• plan meals weekly/biweekly/monthly, whatever works best for you, just make sure that the planning gets done
• listen to hunger and satiety cues, intuitive eating
• try to sleep at least 7 hours every night

Things that I want to start doing to help me progress:

• start buying grass fed organic meats, hormone free chicken, free range eggs etc.
• start weight lifting again
• essential oils

--Stepping off soapbox now--

I want to hear from you! How do you define healthy? 

First Fitness Video- High Intensity

I am super excited/ embarrassed to post my first fitness video. I say excited because I have been wanting to do these workout videos for a while. However, I'm slightly embarrassed because the quality of the video is terrible (gotta love iPhone cameras) and who likes themselves on camera?

I am going to metaphorically rip the band-aid off and just post my first workout video without anymore hesitation. The more I think about it the longer I will wait to post it.

I wish I would have talked louder in the video because you can hardly hear me but this is a work and progress folks so your patience is greatly appreciated! Also, I apologize that my head is cut off a lot of the time.

This video is just a quick four minute workout. I will be adding more hopefully in the next few weeks here.

The workout is a high intensity routine and it is just the right amount of time to break a sweat but get a quick break in during your day to spend some time exercising.

Enjoy! Please leave your comments below :) Love y'all.

Linked up: Urban Naturale, Food Faith Fitness and More, Hunters of Happiness