Josh Kilmer-Purcell's Blog, page 59
December 24, 2013
Have Your Cake and Eat it Too! Day 24
Wednesday, December 25th
Merry Christmas! I know many of you will find it difficult to perform today’s workout. I have two small kids at home and they always wake me up at the crack of dawn on Christmas morning. At four-years-old and six-years-old, they just can’t wait to open their stockings and see what Santa left them.
Try and fit in today’s workout if possible. If it’s absolutely impossible to do so, then do it tomorrow—don’t skip it all together. You’re almost done!
Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed. For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise. If you can complete all 50 with good form, do so and then move to the next exercise.
If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.
Please note: Before adopting any new exercise routine, you should consult your physician.
Today’s full-body, calorie-burning workout:
Exercise 1: Arms Above Head Sit Ups (Perform to Failure or max 50 reps)
Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
Exercise 3: Diamond Push Ups (Perform to failure or max 30 reps)
Exercise 4: Flutter Kicks (Perform to failure or max 100 reps)
Exercise 5: Tuck Jumps (Perform to failure or max 40 reps)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Arms Above Head Sit Ups (Perform to Failure or max 50 reps)
How to do it: Lie on your back. Place your arms straight above your head. Bend your knees and plant your feet on the floor. Tighten your core. Slowly raise your head, shoulders and arms off the floor until you are in a seated position. Slowly bring your head, shoulders and arms back to the floor.
Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right. Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.
Exercise 3: Diamond Push Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Get in push up position. Place your palms flat on the floor in a diamond shape directly under your chest. Your thumbs and first fingers should touch to form the diamond shape. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest hovers over the diamond. Push yourself back up by fully extending your arms. Note: you can make the exercise slightly easier by coming to your knees and performing the diamond push up.
Exercise 4: Flutter Kicks (Perform to failure or max 100 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift your feet 6 to 8 inches off the floor. Quickly kick (flutter) your legs up and down, raising and lowering your feet only a few inches. Note: to make the exercise easier, raise your legs up higher than the 6 to 8 inches. To make the exercise more difficult, keep your feet closer to the ground.
Exercise 5: Tuck Jumps (Perform to failure or max 40 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest. While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat Note: Do not lock your knees on landing.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
About the Author:
Dawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com
An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2013 by Dawna Stone
December 22, 2013
Have Your Cake and Eat it Too! Day 23
Monday, December 23rd
I’m so proud of everyone who has made it to Day 23! I realize the last five workouts in the series will be difficult due to the holidays. Try to find 30 minutes in your day to stick to the program. The finish line is right around the corner!
Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed. For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise. If you can complete all 50 with good form, do so and then move to the next exercise.
If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.
Please note: Before adopting any new exercise routine, you should consult your physician.
Today’s full-body, calorie-burning workout:
Exercise 1: Standard Push Ups (Perform to failure or max 30 reps)
Exercise 2: Burpees (Perform to Failure or max 15 reps)
Exercise 3: Pulse Ups (Perform to failure or max 100 reps)
Exercise 4: Hand Touch Plank (Perform to failure or max 30 reps)
Exercise 5: Squats (Perform to failure or max 50 reps)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Standard Push Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.
Exercise 2: Burpees (Perform to Failure or max 15 reps)
How to do it: Squat with your hands on the ground in front of you. Jump your feet back to plank (or push up) position. Jump your feet back under you to the squat position. Immediately jump up as high as you can with your hands straight over your head. Repeat. Note: if you want to make the move even more difficult, you can perform a push up when you are in the plank position.
Exercise 3: Pulse Ups (Perform to failure or max 100 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Bring your legs up to form a 90-degree angle as if you’re trying to put the soles of your feet on the ceiling. Pulse you hips directly upward without rocking your legs. (Your legs should remain at a 90-degree angle.) Bring your hips back down and immediately repeat.
Exercise 4: Hand Touch Plank (Perform to failure or max 30 reps)
How to do it: Start in pushup position. Place your hands directly under your shoulders and feet hip-width apart. Keep your core/abdominals tights. Lift your right hand slightly off the ground and place it on top of your left hand. Quickly return the hand to its starting position. Repeat with the left hand. Lift your left hand slightly off the ground and place it on top of your right hand. Quickly return the hand to its starting position. Repeat.
Exercise 5: Squats (Perform to failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms straight out in front of you. Squat down until knees are parallel to the floor. Don’t bend below parallel. Return to the starting position and repeat.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
About the Author:
Dawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com
An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2013 by Dawna Stone
December 21, 2013
5 Beautiful Things
That’s a Wrap!
I think wrapping gifts is one of my favorite things about the holidays. I like wrapping presents almost as much as I like unwrapping them! I think it is the idea of self-expression that appeals to me – putting that special seal of uniqueness that lets the recipient know they are receiving a gift from YOU. Wrapping can be a very thoughtful and expressive way to show your appreciation for a friend or loved one and it’s really your chance to be creative and play around with interesting ideas that are personal and fun. Below are five wrapping ideas: unexpected colour palettes, DIY wrapping paper and hand-crafted gift toppers. Click here to see where each of these ideas came from and to see a few more ideas you might find inspiring. Leave a comment below telling us how will be wrapping your gifts this year.
Also, this marks the last Five Most Beautiful Things In The World This Week column of 2013. I want to wish everyone a very Merry Christmas, a festive Holiday season and all the best for the New Year! It has been a pleasure sharing beautiful ideas and imagery with you each week and I hope the column has inspired you to let your eye travel and to find beauty where ever it may be hiding! See you in 2014!
December 20, 2013
Nature Inspired Holiday Gift Wrapping
Nature inspires us in our daily lives from the foods we eat to the art we surround ourselves with, and everything in between. This holiday season use that inspiration to decorate another important part of your life, your holiday packages! Not only will your gifts look amazing under the tree but they’ll save you some money too and that’s always a good thing this time of year.
Start with a roll of contractor’s paper which can be found at your local hardware or paint store and will run you about $10 for a roll 35″ wide by 140 feet long. Compare that to a roll of craft paper from the art supply store and you’ll save about half the cost. Next, collect things from holidays past like bits of ribbon, bows, tags, and twine and then grab your coat for the fun part. Wait for a nice sunny day between autumn rain storms or early winter snow falls and get collecting!
Take a walk and look for plants that have naturally dried on the stems like the eye of a Black Eyed Susan, or dried leaves. Collect twigs from the ground, pine cones, a strip of birch bark, or rose hips . Looking for something a little more colorful? Then look for greens like pine branches or clippings from a boxwood.
Simply wrap the gifts in the contractor’s paper, tie some ribbon on, and begin experimenting. The simple route can be the most beautiful so tuck in a piece of holly, a dried leaf, or a bundle of birch twigs. A branch of Magnolia blossoms or a sprig of dried Rose of Sharon seed pods spray painted silver take on a minimalist sculptural look. Or grab a roll of decorative tape and your finds take on the air of a naturalists specimen collection.
Or get a little more hands on by using a strip of birch bark as a name tag and gluing it over a simple silver ribbon and a piece of myrtle. All you need is some acrylic craft paint, a small paint brush, and a glue gun to hold the bark in place.
Everyday items we may look past like a branch of cedar become magical tokens from a winter wonderland with simple silver spray paint, silky ribbon, and a yummy candy cane.
Things can of course take a much more intricate turn and become works of art in and of themselves. For this special gift I cut a Styrofoam ball in half, spray painted it silver, and then stuck the tips of Black Eyed Susans into the ball to create this rosette. Finish it off with some cedar clippings and it becomes the perfect winter flower.
The possibilities are endless so get outside, explore, collect, and get creative!
Lucy Blaire has written for countless craft magazines including Sew News, Stitch, Simply Handmade, and ReadyMade; she has appeared
on PBS’s Sew It All TV; writes for her blog, East Camp Home; and runs her
Etsy shop, Lucy Blaire Handmade.
With what little time is left Lucy can be found living quietly in Catskill, NY with her husband Ben and baby Marian in their little house with the red tin roof.
December 19, 2013
Have Your Cake and Eat it Too! Day 22
Friday, December 20th
With Christmas right around the corner, you may be indulging a little more than normal. This time of year, holiday treats pop up everywhere from the office break room to the reception desk at your doctor’s office. I hope the “Have Your Cake and Eat it Too” workout series has helped you to indulge (in moderation) without the guilt.
Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed. For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise. If you can complete all 50 with good form, do so and then move to the next exercise.
If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.
Please note: Before adopting any new exercise routine, you should consult your physician.
Today’s full-body, calorie-burning workout:
Exercise 1: Clap Jacks (Perform to failure or max 100 quick reps)
Exercise 2: Plank (Hold to failure or max 3 minutes)
Exercise 3: Plies Squats (Perform to failure or max 50 reps)
Exercise 4: Mountain Climbers (Perform to failure or max 30 reps each leg)
Exercise 5: Dips (Perform to failure or max 30 reps)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Clap Jacks (Perform to failure or max 100 quick reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Jump your feet out wide while clapping your hands in front of you. Jump feet back to shoulder and return arms out to the side. Repeat.
Exercise 2: Plank (Hold to failure or max 3 minutes)
How to do it: Start in push up position. Bring your body down to rest on your forearms. Your elbows should be directly under your shoulders. Keep your back flat and engage your core as you hold the position. Note: keep your body in a straight line – do not allow your butt to raise or lower.
Exercise 3: Plie Squats (Perform to failure or max 50 reps)
How to do it: Stand straight with you feet slightly wider than shoulder width apart. Toes pointed out. Lower yourself until your thighs are parallel to the floor. Squeeze your glutes as you push yourself back up to the starting position. Repeat.
Exercise 4: Mountain Climbers (Perform to failure or max 30 reps each leg)
How to do it: Start in plank position—Lie on your stomach. Place your palms flat on the floor slightly wider than shoulder width. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. Pull your right knee forward and under your body while your left leg remains extended. Then quickly switch legs bringing our left leg under your body while your right leg extends back to the floor behind you. Quickly alternate legs. The faster you switch legs, the more intense the exercise becomes.
Exercise 5: Dips (Perform to failure or max 30 reps)
How to do it: Sit on the floor with your knees bent. Keep your feet hip width apart. Place the palms of your hands on the floor directly behind your hips. Fingers forward. Straighten your arms and lift your hips off the floor. Slowly bend your elbows as you lower your hips an inch off the ground. Push your hips back up by straightening your arms again. Continue to straighten and then bend your elbows as your hips raise and lower.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
About the Author:
Dawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com
An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2013 by Dawna Stone
Holiday Bar Essentials
Essentials for your Holiday Bar
This list of essentials is what every holiday bar needs for your home.
Scotch Whiskey: I would offer a higher quality blended whiskey rather than inexpensive single malt, especially if it’s going to be mixed into soda. Call me old fashioned but I don’t usually mix single malts with sugary soda or juices.
Bourbon Whiskey: I love bourbon because its just as home on the rocks as it is mixed with things like ginger beer or even in a milk punch!
Gin: Make sure you have both the London Dry style (nearly no juniper flavor) and the new Botanical Style (Hendrick’s is a great example) for Martinis. No, vodka martinis are not martinis according to Klaus the Soused Gnome.
Vodka: I will never have flavored vodka in my bar. You shouldn’t either. This is not distilled but manufactured in a chemical lab. If you want the whisper soft taste of vodka I’d recommend something from Russia. If you are interested in a more assertive taste from your vodka try something from France. If you want candy flavors I won’t be able to help you.
Port: A bottle of Late Bottled Vintage Port is a great way of introducing this historic dessert wine to your friends. And since it doesn’t need decanting, the bottle is useable from top to bottom with that pesky sediment getting stuck in your teeth.
Sherry: There is nothing more elegant than a dry Fino Sherry iced with your appetizers. The Sherry acts as an aperitif, stimulating your taste buds.
Campari: Have you ever enjoyed a Negroni? That is equal parts Campari, Gin and Sweet Vermouth. Have more than two and BAM….
Tequila: Casa Noble Reposado is my choice
Dry Vermouth: Dolin. Dry…. Dry…. Dry…..
Sweet Vermouth: Try Carpano Antica or Punt e Mes.
Liqueurs: I like Baily’s Irish Cream of course and Godiva Chocolate Liqueur. These are the classics. You can’t go wrong with them.
Grand Marnier is also nice to have. It works with good Tequila in a margarita instead of that horrible factory made triple sec swill.
Cognac, sure, but what about Laird’s Apple Brandy? It’s as American as Apple Pie! (and what makes the Beekman 1802 Generous Fruitcake so delicious!)
I’d also have a nice selection of artisan soda. Nothing with corn syrup. Tonic water, ginger beer, cola, NO DIET SODA… awful stuff really, serve seltzer instead or Polar flavored seltzer. Perrier makes some gorgeous infused seltzers too.
Syrups and Bitters… use your imagination—and don’t be afraid to be creative!
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HOLIDAY CHEERS!
December 17, 2013
Have Your Cake and Eat it Too! Day 21
Wednesday, December 18th
Oprah Winfrey once said, “Where there is no struggle, there is no strength.” You’ve made it through 20 workout sessions to date! I know this workout series has been a challenging one, but that is what makes it worth doing. I hope you are feeling proud and I hope you are sharing your success with others.
Keep up the great job and enjoy today’s workout!
Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed. For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise. If you can complete all 50 with good form, do so and then move to the next exercise.
If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.
Please note: Before adopting any new exercise routine, you should consult your physician.
Today’s full-body, calorie-burning workout:
Exercise 1: Side-to-Side Jumps (Perform to failure or max 30 reps)
Exercise 2: Clapping Push Ups (Perform to Failure or max 15 reps)
Exercise 3: Squat Jumps (Perform to failure or max 50 reps)
Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)
Exercise 5: V-Ups (Perform to failure or max 20 reps)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Side-to-Side Jumps (Perform to failure or max 30 reps)
How to do it: Stand with your feet hip width apart. Bend your knees and jump to the side landing with soft knees and on both feet at the same time. Alternate sides as quickly as possible while still maintaining good form. Note: Pretending you are jumping over an object will make the exercise easier and often makes you jump higher.
Exercise 2: Clapping Push Ups (Perform to Failure or max 15 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Explode back up by fully extending your arms and allowing your hands to come up off the floor. As you hands leave the floor clap them together before you land. Note: If you cannot clap your hands in between pushups, just complete the push up without a clap. The clapping will come in time. You can also but your knees on the ground to make the pushup easier to complete.
Exercise 3: Squat Jumps (Perform to failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.
Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)
How to do it: Lie on your right side with your right arm at a 90-degree angle supporting your head. Place your left palm on the floor in front of you. Bend your bottom leg slightly. Lift your top leg to 45-degrees and then lower just before you touch your bottom leg. Lift and lower your top leg for the entire series of reps. Repeat on your left side.
Exercise 5: V-Ups (Perform to failure or max 20 reps)
How to do it: Lie on your back with your legs straight and your hands above your head with palms facing up. Simultaneously raise your upper body and legs and reach for your toes Keeps your arms and legs straight and your core tight as you move into the “V” position. Slowly lower yourself back down and repeat.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
About the Author:
Dawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com
An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2013 by Dawna Stone
December 15, 2013
Have Your Cake and Eat it Too! Day 20
Monday, December 16th
Today’s “Have Your Cake and Eat it Too!” workout focuses on building a strong core. If you’re looking to tighten your abdominal muscles, this is the workout! I hope you enjoy all of today’s exercises and please let me know which ones have been your favorites so far!
Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed. For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise. If you can complete all 50 with good form, do so and then move to the next exercise.
If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.
Please note: Before adopting any new exercise routine, you should consult your physician.
Today’s full-body, calorie-burning workout:
Exercise 1: Plank Punch (Perform to failure or max 20 punches each side)
Exercise 2: Plié Squats (Perform to Failure or max 50 reps)
Exercise 3: Scissors (Perform to failure or max 50 reps)
Exercise 4: Mason Twists (Perform to failure or max 25 reps each side)
Exercise 5: Tuck Jumps (Perform to failure or max 40 reps)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Plank Punch (Perform to failure or max 20 punches each side)
How to do it: Lie on your stomach. Place your palms flat on the floor slightly wider than shoulder width. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While in plank position, lift your right arm so that all your weight is resting on your left arm. Make a fist with your right hand and punch your first out in front of you. Lower your right arm back to the starting position. Repeat with your left arm. Alternate right and left punches.
Exercise 2: Plié Squats (Perform to Failure or max 50 reps)
How to do it: Stand straight with you feet slightly wider than shoulder width apart. Toes pointed out. Lower yourself until your thighs are parallel to the floor. Squeeze your glutes as you push yourself back up to the starting position. Repeat.
Exercise 3: Scissors (Perform to failure or max 50 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift both legs off the ground so they are 6 to 8 inches off the ground. Slowly lift your right leg up until it is at a 45-degree angle while keeping your left leg a few inches off the floor. Switch legs: Slowly lift your left leg up until it is at a 45-degree angle and lower your right leg until it is a few inches off the floor. Continue to alternate legs.
Exercise 4: Mason Twists (Perform to failure or max 25 reps each side)
How to do it: Sit on the floor. Bend your knees so that your feet are planted on the floor in front of you. Bend your elbows and clasp your hands together in front of you. Lean back slightly so you’re your core engages. Lift your feet slightly off the floor. Rotate first to the right and try to touch your clasped hands to the floor near your hip. Rotate to the left and try and touch your clasped hands to the floor near your hip. Repeat. As you rotate from side to side, try and keep your core engaged and your feet stable.
Exercise 5: Tuck Jumps (Perform to failure or max 30 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest. While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat Note: Do not lock your knees on landing.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
About the Author:
Dawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com
An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2013 by Dawna Stone
December 12, 2013
Have Your Cake and Eat it Too! Day 19
Friday, December 13th
Today’s workout is going to be a blast and burn a ton of calories!
As always, today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed. For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise. If you can complete all 50 with good form, do so and then move to the next exercise.
If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.
Please note: Before adopting any new exercise routine, you should consult your physician.
Today’s full-body, calorie-burning workout:
Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)
Exercise 2: Mason Twist (Perform to failure or max 25 reps each side)
Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
Exercise 5: Wide Push Ups (Perform to failure or max 30 reps)
A detailed description and accompanying photo is provided for each exercise below.
Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.
Exercise 2: Mason Twist (Perform to failure or max 25 reps each side)
How to do it: Sit on the floor. Bend your knees so that your feet are planted on the floor in front of you. Bend your elbows and clasp your hands together in front of you. Lean back slightly so you’re your core engages. Lift your feet slightly off the floor. Rotate first to the right and try to touch your clasped hands to the floor near your hip. Rotate to the left and try and touch your clasped hands to the floor near your hip. Repeat. As you rotate from side to side, try and keep your core engaged and your feet stable.
Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
How to do it: Stand with your feet hip width apart, back straight and arms at your side or on your hips. Step forward with your right foot making sure your toes are facing forward and that your knee is at a 90 degree angel – which will ensure that your thigh is parallel with the ground. Push up with your right foot as you return to your starting position. Repeat with your left leg. Note: make sure you don’t extend your front knee over your toes, as this will place more pressure on your knee.
Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest. While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat. Note: Do not lock your knees on landing.
Exercise 5: Wide Push Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor wider than shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.
I hope you enjoy today’s workout. Please share your feedback with me by commenting below.
About the Author:
Dawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com
An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.
Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2013 by Dawna Stone
O Canada!
To purchase the “Year-in-the-Country Soap Gift Set” as seen on the Marilyn Denis Show, click here.
As entrepreneurs, we always love to share how our business is growing–the good stories and the bad, the successes and the failures–because when you are an entrepreneur, your business is your life and your livelihood. We founded Beekman 1802 in 2008 and our first product was the Original Goat Milk Soap.
It wasn’t long before people started asking us to create a version with fragrance. We wanted to keep our promise of creating skin care products that did not use synthetics of any sort, and this was severely limiting when it came to developing scents. We came up with idea of developing a line called “A Year in the Country”. We sat down and made a list of each month of the year at Beekman Farm and what we were growing, harvesting or using during that particular month. We then sat down at a table with about 200 different essential oils and started blending them together until we captured what thought was the essence of each month. This is how the “Months” soaps were born.
Someone at Anthropologie saw them and asked if we would design a gift set of the soaps, and that is how the Year in the Country gift box was created. As it turns out, someone from The Oprah Winfrey Show saw the gift set in Anthropologie and called us. They wanted to use the gift set as one of the items in Oprah’s Favorite Things. When the Oprah show was at its peak, being on the “Favorite Things” episode was akin to being touched by Midas. At the time, we were living apart trying to make ends meet and grow the company, so this phone call seemed like the answer to our prayers. We were naive. When we had the follow-up call with the producer and they explained how many of the product we needed to have ready in terms of the audience giveaway and then the anticipated consumer dash, we panicked. We literally needed to have thousands of sets ready. We had an emergency conference with our Chief Soapmaking Officer, Deb, and no matter how we tried to manipulate the few weeks we had to prepare, it was evident that there was just no way to make the amount of soap we would need. We had to call the producer back and explain that we could not take advantage of the opportunity. We were heart-broken!
This year a new television network called Cottage Life launched in Canada (based on one of the most popular magazines in Canada). It was the first time that The Fabulous Beekman Boys had been aired in that country. And a few months ago, we got an email from a producer from The Marilyn Denis Show. Marilyn is often referred to as “Canada’s Oprah” and this year she chose the Year in the Country gift set as one of HER favorite things! And this time we’re ready!
Thanks, Marilyn! Thanks, Canada!
