Tag Archives: cardio

Muscle Memory Moves

Posted on 30. May, 2011 in Exercises

Scientists have discovered that you can train your body to retain a fitness blueprint, which makes getting back into shape after a slump a whole lot easier. Learn how to jog your muscles’ memory. (more…)

Weekly Tips for March 7, 2011

Posted on 06. Mar, 2011 in Uncategorized

How is March treating you? Like a lion or a lamb? March can be a very stressful, mundane and trying month, so take some time break out of your routine and mix things up a bit.  Instead of drinking coffee, try herbal tea or a tea latte.  Tired of the same cardio routine, mix it up with a jump rope, hula-hoop and some head banging rock music.  Work those legs, while doing dishes or checking out at the store, do calf raises.  Instead of plopping down at the computer, stand and Facebook, instead.  This week’s tips are Nice, Green, (more…)

Weekly Tips for January 31, 2011

Posted on 30. Jan, 2011 in Uncategorized

Did you make any New Year’s resolutions, other than health, fitness or nutrition? How about trying to be a gentler and kinder person? To stop yelling at other drivers? Stop shopping when frustrated?  Or making yourself genuinely happy? 

In the process of cleaning out aka Forced Spring Cleaning, 10 year old boxes were found and organized.  In such boxes a lot of self-help books, guess I was looking for something in the late 90′s? Found – 52 nice things to do to make someone happy by Jeri-Lynn Johnson.  In reviewing this book, I thought I would add these sharing ideas to our weekly tips. (more…)

Weekly Tip for January 1, 2011 ~ Welcoming the New Year

Posted on 01. Jan, 2011 in Uncategorized

There is so much information to share when jumping into the New Year.  What do you want to achieve? Did you make a resolution?  Do you want to tackle that closet that you can’t even open the door because it won’t close again? (In our space station, we have a closet we are “afraid” of, so like all pink elephants, we ignore it!) Is there a “bucket list” item you must accomplish? How about your health, nutrition and  fitness?

Take this first month of 2011 and LIGHTEN UP! (more…)

Plyometerics are back with a new twist.

Posted on 19. Sep, 2010 in Exercises

Plyometrics: Jump on It!

This explosive plyometrics workout will get you a fierce physique–fast!  Here’s some news to make you kick up your heels: A smokin’ hot bod may be just a hop, skip, and a jump away. Some of the best workouts for women incorporate superfast explosive movements to fire up your fitness level by improving your coordination and agility. And one University of Nebraska study found that participants who improved their vertical jump also logged significantly faster 10-K running times. Even better: All that bounding and leaping builds lean muscle mass, your express ticket to a sleeker shape. (more…)

Exercise of the Week: Beach Workouts

Posted on 29. Jun, 2010 in Exercises

Popular Beach Exercises

Planning a day-out during the summer might steal some precious time from exercising. However there’s nothing more soothing and healthy than to fuse fun and workout with the most popular beach exercises. Being at the beach and enjoying the sunlight as well as the smooth sand doesn’t mean you should skip your regular exercise program. Instead skim through the various groovy ideas on how to keep your body in a spotless shape even when on the beach. Professional trainers will help you spend the day in a fruitful and silhouette improving manner.

When we decide to spend our holidays at the beach it might seem hard to adjust it to our workout plan. However exercise gurus found the perfect solution to combine a healthy workout routine with fun beach games. These besides making you feel fabulous would also keep you in the groove in order to train your muscles and lose weight in a healthy way. Gyms might have all the necessary equipments, still outdoor training leads the top of sought-after exercise plans due to the natural and healthier conditions and fresh air. Take advantage of the good weather and invite your friends to a soothing beach outing and have fun with the popular beach exercises that include group activities as paddle ball, volley ball as well as Frisbee. Leave the house with all the necessary equipments to make your day more active and dynamic. These are some of the groovy exercises you can embed in your beach holiday.


•Those who are fond of this easy-to-handle and fun game can opt for Frisbee as one of the remedies to improve our body shape. A beach holiday can help you lose weight with fun activities that keep you active for a few hours per day. Frisbee is a well-known beach activity that can help you tone the muscles in the abs, legs as well as back area.

•In this case all you have to do is keep the proper distance and use your muscles to catch the Frisbee. As one of the popular Cardio exercises it will keep your heart rate on the proper level to burn calories. Choose a low or high intensity Frisbee session and make sure you include your friends too in this fun workout.


•There’s no doubt about the fact that the worth-admiring silhouette of volleyball player girls is the direct result of the muscle toning ability of this sport. Indeed some might be eager to play it just for fun, still this beach game can also have a miraculous effect on our weight loss.

•According to professionals playing volleyball at least 1 hour at the beach can burn no less than 9 kcal every minute. Besdies the arms it will train your legs as well as back muscles. Moreover you’ll also have the flat belly you always dreamed about especially if you keep up with this routine for at least a few weeks.


•Swimming is among the most relaxing and at the same time muscle training activities that feature in the top of popular workouts set by trainers. As one of the exercises that tackles all muscle groups and improves the condition of our bones and joints, swimming is highly recommended both for those who are eager to adopt a healthy lifestyle as well as lose weight.

•Without doubt regular swimming for at least 30 minutes t0 1 hour per day will help you burn 500-600 calories per session. Make sure you proceed from the simple to complex swimming patterns in order to get your body into the groove and also spare yourself from injuries and joint pain.

Tai Chi and Yoga

•Both of these relaxing and stress-relieving exercises are popular and practiced individually or in large groups on the beach. Enjoying the warm sunlight as well as the fresh air are some of the main benefits of doing Yoga or other breathing and stretching exercises on the sand.

•Choose the best time of the day as well as apparel in order to prevent your skin from burning and deterioration.

•Work on your abs, legs and shoulder to have a well-defined and flawless beach body. Keep in mind the importance of breathing and make sure you release the tension from your muscles with a daily 30 minutes Yoga or Tai Chi session.

Surfing (RockIt Mom’s favorite beach time activity)

•Surfer guys and girls have the most polished beach bodies due to the fabulous effect of this sport and exercise plan on their body. As a workout that would require balance, flexibility and above all muscles it is advisable for those who are keen to experiment with new things. Start with the easy and smaller waves then proceed to the next level when ready for some challenge. Surfing will target the upper body as well as buttocks and legs. Therefore engage into a similar whole-body workout plan and learn from professionals to have the desired effect.

Turn your summer holiday on the beach into a cool and soothing silhouette makeover. Work on your critical sections to have the most stunning beach body and make an impression with your toned muscles. Take special care also of your skin in order to prevent it from the damaging effect of the sun.

Thanks www.becomegorgeous.com.

Exercise for June 21, 2010 — Squat Thrust

Posted on 20. Jun, 2010 in Exercises

How to Do a Squat Thrust Calisthenics Exercise.

Fortify your muscle endurance by doing squat thrusts. This calisthenics movement works your lower limbs and core. Add squat thrusts to your daily exercise repertoire for a true whole body workout. The following steps will take you through a squat thrust repetition and get your heart pumping.


Step 1

Start from a standing position with your shoulders squared and your chest up and out. Hold your arms straight and at your sides, feet together.

Step 2

Place your hands shoulder width apart on the floor while bending your knees a little. You should be in a crouched position taking care not to drop your backside to your heels.

Step 3

Extend your legs behind you to a basic pushup position. This should be done as a fast squatting and thrusting backward motion.

Step 4

Bring your legs in front of you, under your torso, while bending your knees. This should be done as a fast, forward thrusting motion.

Step 5

Jump up to a standing position. Squat thrusts are meant to be done quickly and rhythmically without resting between repetitions. You can stand ¾ of the way up and then go on to the next repetition.

Step 6

Remember to inhale and exhale steadily while executing the squat thrust calisthenics exercise.

Tips & Warnings

Squat thrusts can be varied by alternating legs. You can do this by extending one leg forward as you bring the other leg back. Keep your back straight during the entire squat thrust. Ensure your hands are in a firm position when doing squat thrusts. Consult with your physician before beginning any exercise program.


Posted on 03. May, 2010 in Fitness

Specialty class TOMORROW — CARDIO DAY!! The hill is challenging YOU! Are you up for it? It is at 9am at La Costa Greens HOA park/Tennis Courts on Alicante (just .4 miles north of intersection of Alicante and Alga Way). Park on Goldstone Rd. at the Tennis Courts. RSVP ASAP!

It was beautiful today, you want to look ready for summer! No more hiding in jeans, boots, scarves and sweaters!! Let Dana know if you can make it!!

Weekly Tips for May 2, 2010

Posted on 02. May, 2010 in Uncategorized

Tips from RockIt Mom:

1. GREEN -  You want to be GREEN and help the planet, but don’t have the time? Now you do! On May 6, 2010, The SHRED-RED-FED event is being held in Carlsbad, CA.  On Thursday, you can shred your papers, donate blood, recycle your electronics and donate to San Diego Women’s Resource Center.  Not a local, start your own SHRED-RED-FED event. Better yet, clean out the basement, closets and garage and do your own donations, ask some neighbors to pitch in, too.  This is a great way to get all of these “chores” done in one stop! (more…)

Exercise for May 2, 2010 — DOUBLE JACK

Posted on 02. May, 2010 in Exercises

Double Jack

Targets: Shoulders, arms, abs, and thighs

 Stand on discs (or paper plates) with feet hip-width apart, holding one end of resistance band (jump rope can be used) in each hand, arms by sides.

Slide feet out to sides as you raise arms out to sides at shoulder level (like a jumping jack), pulling band tight; slide feet in and bend elbows to bring hands near chest at shoulder level. Repeat.

Then, with hands by sides, slide 2 steps to the right. Do 2 jacks, then slide step to the left and do 2 jacks. Repeat combo for 1 minute.