Josh Kilmer-Purcell's Blog, page 63

Have Your Cake and Eat it Too! Day 7

Friday, November 15th

As we complete our second full week on the program, you should have a sense of satisfaction. Sticking to a new exercise program isn’t always easy. I’m doing the program with you and I know I feel really good about sticking to it!

If you find you need a little more motivation, try keeping track of your workout success. Keeping an exercise journal is a great way to track your progress. Keeping a journal can also serve as an extremely effective motivational tool.

Today’s workout is a challenging one! If you’ve never done burpees before, just do your best. Perform as many reps as you can while maintaining good form. Don’t worry if you can’t get to the max 15 reps—just do as many as you can.  This workout will definitely have you ending the week on a positive note!

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: Burpees (Perform to failure or max 15 reps)

Exercise 2: Crunches (Perform to Failure or max 50 reps)

Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per side)

Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)

Exercise 5: Standard Push Ups (Perform to failure or max 30 reps)

A detailed description and accompanying photo is provided for each exercise below.

 

Exercise 1: 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 2: Crunches (Perform to Failure or max 50 reps)

How to do it: Lie on your back. Place your arms behind your head. Bend your knees and plant your feet on the floor. Tighten your core. Exhale as you slowly curl your head and shoulders off the floor. Your lower back should remain on the floor. Inhale and slowly bring your head and shoulders back down to the floor. Note: do not pull on your neck with your arms. Allow your abdominal muscles to raise and lower your head and shoulders.

Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per 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 4: Split Jump Squats (Perform to failure or max 20 reps each side)

How to do it: Stand with your right foot out in front of you with thigh parallel to the ground. Your back leg should be bent and your knee should be a few inches off the ground. Jump up and quickly switch legs in mid air so that your left leg is now in front and your right leg is now in back. Bend your legs as you land so that your back knee nearly touches the ground. Continue to quickly alternate legs. Note: keep your back straight throughout the exercise.

Exercise 5: 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.

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

5 Beautiful Things

Anthropologie’s Holiday Windows

When you think of Anthropologie stores, one of the first images that likely comes to mind is their imaginative window displays. Every season, the visual team at Anthropologie’s home office in Philadelphia challenges itself to come up with an exciting new front-of-store concept that will leave store patrons feeling gobsmacked and delighted. The designs have won countless awards and Anthropologie has become a leader in window display concept and construction.

Since 2009, Brent and Josh have had an ongoing relationship with Anthropologie; the Beekman 1802 soaps, books and candles have all been sold at the company’s hundreds of locations around the United States, Canada and the United Kingdom. This year, they are bringing an exclusive line of holiday treats to the stores in the U.S., including a trio of cake mixes, a trio of hot-cocoa mixes and a trio of holiday coffee blends. (Good things come in threes!) Click here to view them.

Because of Brent and Josh’s association with Anthropologie, and because it’s where I also happen to work (at the company’s Canadian flagship store in Toronto) I had to share this year’s amazing holiday window display concepts with you. Based on Russian architecture and the romantic, wintry feelings it inspires, the holiday displays this year are highly geometric in deep, rich jewel tones, conjuring up images of a snowy night in Red Square. No two stores will have the exact same design, which gives the visual team at each store the ability to interpret the concept and execute it based on the layout and window structure at their respective stores.

Be sure to pop by an Anthropologie store to see these great designs for yourself – and then come inside to experience more holiday magic!

 

 

Have Your Cake and Eat it Too! Day 6

Wednesday, November 13th

Today’s “Have Your Cake and Eat it Too!” workout has two of my favorite exercises: Plié Squats and Mason Twists. Plié Squats not only work the glutes but also the inner thighs—an area that’s often neglected. Mason Twists are an incredible core exercise—engaging your abdominals throughout the entire exercise. 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

Have Your Cake and Eat it Too! Day 5

Monday, November 11th

Week Two!  If you’re like me, the first week of anything new is always the most difficult. Adhering to the “Have Your Cake and Eat It Too!” workout sessions should just get easier from here. Give yourself a pat on the back and get ready for another great workout.

Here’s to a great start to week 2! Enjoy today’s workout and continue to join me every Monday, Wednesday and Friday from now until the New Year.

Each 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 Plank (Perform to failure or max 2 minutes each side)

Exercise 2: Squat Jumps (Perform to Failure or max 50 reps)

Exercise 3: Pulse Ups (Perform to failure or max 100 reps)

Exercise 4: Arm Pulses (Perform to failure or max 100 reps)

Exercise 5: Side Kick Squats (Perform to failure or max 30 reps each leg)

A detailed description and accompanying photo is provided for each exercise below.

 

Exercise 1: Side Plank (Perform to failure or max 2 minutes each side)

How to do it: Lie on your right side. Place one foot on top of the other. Prop yourself up onto your right arm and raise your hips until your body is in a straight line from your ankles to your head. Extend your left arm toward the ceiling. Gaze slightly up toward your raised hand and hold. Repeat on opposite side. Note: for a slightly easier exercise, rest on your forearm.

Exercise 2: 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 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: Arm Pulses (Perform to failure or max 100 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. Face your palms up. Quickly pulse your arms up and down – raising and lowering no more than a few inches. Do 50 reps or until you can’t do any more. Turn your palms facing down and do 50 more reps. Repeat palms up and palms down for 50 more reps each for a total of 100 reps with palms up and 100 reps with palms down.

Exercise 5: Side Kick Squats (Perform to failure or max 30 reps each leg)

How to do it: Stand with legs hip width apart. Lower to squat position. Thighs parallel to the ground. Extend your right leg as you stand up. Lower your leg back down as you return to the squat position. Repeat on the same leg for entire series of reps. Switch legs 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 (http://amzn.to/19zDjd1) 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

Thanksgivukkah

You may have heard a new term being thrown around lately, a combination of the words “Thanksgiving” and “Hannukah”.  In other word, Thanksgivukkah.  This neologism was created by marketer Karen Coleman and first appeared on a greeting card.

Hanukkah, known as the Festival of Lights, commemorates the victory of Maccabee warriors against Greek rulers who had outlawed Jewish worship in ancient Israel; the re-dedication of the Jews’ holy Temple in Jerusalem; and the miracle of one day’s ration of oil burning for eight days.

Because the Jewish calendar is lunar-based and about two weeks shorter than the commonly used solar calendar, Jewish holidays fall slightly differently every year.  This year, the first day of Hanukkah falls on Thanksgiving Day.

The last time this happened was in 1888, and it’s believed that the convergence won’t happen again for another 70 millenia.

We thought that was cause for celebration, so we sat down with our B. 1802 blacksmith and created a commemorative menorah.

Normal menorahs have 7 candles for each day of the week.  Hanukkah Menorahs have 9 because of the miracle when there was enough oil to last 8 days (the 9th candle is to light the rest of them).

Always thinking practically, we designed a modular menorah so that each component could be used individually as a candle holder, a bud vase, bookends or even a salt cellar.   Forged out of solid iron, they’ll probably last another 70,000 (years when the next Thanksgivukkah rolls around)

 

Click here to see the B. 1802 Menorah in our Holiday Mercantile

Have Your Cake and Eat it Too! Day 4

Friday, November 8th

The main premise of the “Have Your Cake and Eat It Too!” workout series is to give you an intense calorie-burning workout in just 30 minutes so you can ward off holiday weight gain and still indulge in your favorite desserts – especially the hard-to-resists ones in the new Beekman Heirloom Desserts cookbook. But the program has other benefits. Did you know that according to John Ratey, Harvard Medical School psychiatrist, “exercise is the single best thing you can do for your brain in terms of mood, memory and learning.” So let’s burn some calories and at the same time do something positive for our mind!

Please enjoy today’s workout and continue to join me every Monday, Wednesday and Friday from now until the New Year.

Each 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: Plié 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: 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 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 (http://amzn.to/19zDjd1) 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

5 Beautiful Things

 

The Revolutionary

To look at his designs today, one would never guess that Christopher Dresser was of the Victorian Age, working and living in London during the 1870s. His stripped-down housewares are the very antithesis of Victorian ornament: stark and clean, like functional sculptures. Dresser worked for the firm James Dixon & Sons and produced silver-plated tea pots, toast racks, claret jugs, kettles, creamers and sugar bowls. He also worked in wood and ceramics and produced a variety of wallpaper and textile designs. A great believer in the machine and its advantages to the process of artistic production, Dresser was far ahead of his time, both in terms of his modernist style and his design philosophies. Finding his pieces today can be quite challenging since he was not terribly prolific. But he almost always stamped his work with his name, making forgeries easier to identify. If you’re interested in reading more about him, I suggest the book “Shock of the Old: Christopher Dresser’s Design Revolution” by Michael Whiteway. I just love his work and wanted to share some of his pieces with you. It is still so difficult to believe that they were created more than 130 years ago.

 

 

Check out the new Vintage section of the Beekman 1802 Mercantile

Have Your Cake and Eat it Too! Day 3

Have That Cake!

Wednesday, November 6th

You did it! You’ve made it to your third “Have Your Cake and Eat It Too!” workout. Congratulations! You may start to see the effects of your efforts on the scale.  We don’t call this a calorie-burning workout for nothing!

As we mentioned in our last post, the average person will gain 5 to 10 pounds from Thanksgiving to Christmas but if you keep up the good work, you don’t have to be one of them.

I hope you enjoy today’s workout and continue to join me every Monday, Wednesday and Friday from now until the New Year. When you finish today’s workout, you should feel extremely good about yourself!

Today’s full-body routine has a little more emphasis on cardio than the prior two sessions. The push-ups, clap jacks and side-to-side jumps will help you burn even more calories.

Each 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: Single Let Squats (Perform to Failure or max 20 reps each side)

Exercise 2: Standard Push-Ups (Perform to failure or max 30 reps)

Exercise 3: Clap Jacks (Perform to failure or max 100 quick reps)

Exercise 4: Side-to-Side Jumps (Perform to failure or max 30 reps)

Exercise 5: Crunches (Perform to failure or max 50 reps)

A detailed description and accompanying photo is provided for each exercise below.

 

Exercise 1: Single Leg Squats (Perform to Failure or max 20 reps each side)

How to do it: Stand with feet hip width apart. Raise your arms out in front of you so they are parallel with the floor. Slowly lift your right leg straight out in front of you as high as you can. With all your weight on your left leg, slowly squat down. Push back up and repeat without bringing your raised leg to the floor.  Do all reps on one leg and then repeat with the opposite leg. Note: How low you can go will depend not only on strength but also on balance. If you can squat down so your thigh is parallel to the ground, do so. For most of us this will be difficult. Squat as far as you can while still maintaining your balance. If you still find the exercise you can hold onto a chair for extra balance.

Exercise 2: 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 3: 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 4: 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 5: Crunches (Perform to failure or max 50 reps)

How to do it: Lie on your back. Place your arms behind your head. Bend your knees and plant your feet on the floor. Tighten your core. Exhale as you slowly curl your head and shoulders off the floor. Your lower back should remain on the floor. Inhale and slowly bring your head and shoulders back down to the floor. Note: do not pull on your neck with your arms. Allow your abdominal muscles to raise and lower your head and shoulders.

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 (http://amzn.to/19zDjd1) 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

Have Your Cake and Eat it Too! Day 2

Have That Cake!

Monday, November 4th

Congratulations for making it to day 2 of our “Have Your Cake and Eat it Too” calorie-burning workout!

The average person will gain 5 to 10 pounds from Thanksgiving to Christmas. You don’t have to be one of them. This series of easy-to-follow 30-min calorie-burning workouts can help you enjoy your favorite holiday treats without packing on those additional pounds.

I hope you’ll continue to join me every Monday, Wednesday and Friday from now until the New Year. Not only can a consistent 30 minute workout help you burn extra calories and tone your body, it can help elevate some of the guilt we often feel when indulging over the holidays.

Today’s full-body routine consisting of 5 exercises that can help you avoid holiday weight gain while still allowing you to enjoy your favorite holiday fare.

Each 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: Hand Touch Plank (Perform to Failure or max 30 reps)

Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)

Exercise 3: Arm Pulses (Perform to failure or max 100 reps)

Exercise 4: Scissors (Perform to failure or max 50 reps)

Exercise 5: Squat Jumps (Perform to failure or max 50 reps)

A detailed description and accompanying photo is provided for each exercise below.

 

Exercise 1: 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 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: Arm Pulses (Perform to failure or max 100 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. Face your palms up. Quickly pulse your arms up and down – raising and lowering no more than a few inches. Do 50 reps or until you can’t do any more. Turn your palms facing down and do 50 more reps. Repeat palms up and palms down for 50 more reps each for a total of 100 reps with palms up and 100 reps with palms down.

Exercise 4: 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 5: 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.

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 (http://amzn.to/19zDjd1) 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

 

Our ‘Mix it Up’ Contest!

This Holiday Season, Mix It Up!!!

At Beekman 1802, we believe in heirlooms and family traditions. We also believe in creating NEW heirlooms and family traditions…and sharing the ideas!

This is the inspiration for our Mix It Up contest!

We fell in love with our Vitamix mixer when Josh got one for his last birthday.

Did you know that you can make soups and hot chocolate right in the blender and the force of the blending actually heats every thing up so it pours out ready to eat or drink?!

And clean up is easy, too.  Just pour in a bit of soap and water and hit the button and the blender virtually cleans itself!

We love ours so much that we want YOU to have one, too.

Here’s what you have to do:

In the COMMENTS section below, share one idea (cooking, decor, entertaining) that you plan to use this holiday season to mix things up a bit.

You can enter more than once, (up to three times each day,) but each entry has to be a new idea.

The winner will be chosen at random and will receive their very own Vitamix to use by Thanksgiving Day!

The rest of us are winners for getting to read through all the great ideas!