S U N I N A

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fitnessguide Archive

Wednesday

24

July 2013

THE SUPERMAN

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Last week we did the Spider-Man! This week I wanted to try the Superman, in lieu of the movie in theatres currently, Man of Steel!

This works your core, glutes, and lower back.

Here’s how to do the Superman:

Position A: lay flat on your stomach, arms and legs extended (like Superman when he’s flying).

Positions B: raise your right arm and left leg, hold. Repeat with opposite limbs.

Tip #1: Keep your head down to avoid a neck strain.

Tip #2: Remember to activate your core (abs tight)!

15 reps; 3 sets- go!

(Photography by Ron Gejon!)

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Monday

22

July 2013

TORSO TWIST

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You can work your core everyday, there’s no such thing as overworking your core!

There are four parts to your core: internal obliques, external obliques, transverse & rectus abdominal.

Here’s how to do the Torso Twist in order to warm up your abs or even incorporate it as an ab workout:

Position A: lay flat on your back, knees bent into a 90 degree angle, arms weightlessly spread out.

Position B: activate your core and twist your knees to the left, hold and repeat!

Do 30; 3 sets-go!

Monday

15

July 2013

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The focus this week is bikini body workouts- inspired by my trip to Miami last week. Here’s for your core:

Side plank with crunch!

Position A: lie on your sides and balance your body weight on your forearms, hands placed behind your head.

Position B: bring your elbow down to the floor twisting your torso.

10 reps – switch sides and repeat!

Monday

15

July 2013

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I love my green juice! 

It’s so convenient that I can ensure I am getting my days worth of greens in one large cup of green juice!

Remember, nutrition is the most important part of any fitness goal!

The four elements of change are motivation, nutrition, resistance training, and cardio..

Tuesday

2

July 2013

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We are continuing with our week of glutes! Romanian deadlifts work your butt, thighs, and abs..

Here’s how to do them:

Position A: Stand up straight, hold weights in front of you, arms straight, chin up.

Position B: back stays straight as you bend from your waist and lower weights past your knees. Squeeze your butt to bring yourself back up to position A.

Hint: keep your abs tight to get the maximum benefit of this workout.

Do 15 reps; 3 sets. Go!

Wednesday

19

June 2013

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Squat pulses! Another easy to-do while traveling.

Position: get into squat mode: lean forward, butt out, chin up! Now pulse for 10 counts – do 10 sets.

Advanced Tip: go as low as you can to work your thighs and butt even more.

Go!

Wednesday

19

June 2013

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Super easy to do! I’m guilty of doing these randomly in public while standing in line anywhere. It’s for the calves: Calf Raises and Single Calf Raises. 

Calf Raises: Feet together pretty, tip toe up!

Single Calf Raises: One foot behind the other, tip toe up!

Love these for my developing calves, lol. 

x Travel fit, travel happy, and never travel with anyone you do not love! 

Tuesday

18

June 2013

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My BFF, who is also my personal fitness guru, taught me this one- and I love! I feel like a mermaid, sort of. We are continuing with the ‘Travel Fit’ focus this week, so if you’re somewhere beachy (lucky you!) go with me on this one and think mermaid with this workout – ha!

Here’s how to do the ab wave

Position A: Lay flat on the floor, hands under your back, legs straight up, your body should form a perfect 90˚ angle.

Position B: Then your knees bend towards your chest. 

Position C: From your chest, your legs flow straight out in front of you.

Position D: Legs flow straight up

Position E: Use light momentum to lift your butt slightly while extending legs beyond Position A.

Hold each position for only 1 second. Your legs should flow in a full circle. Do 25 to 50, go! x

Monday

17

June 2013

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Happy Monday!

This weeks focus will be on staying fit even while traveling, no excuses! Whether you are traveling for business or play it is extra difficult to find the time and/or gym to workout. But, if it is important to you, you will find the time and place.

My how-to of the day is The Wall Sit. Find a wall with an imaginary chair, take it back to your carefree days- and sit! It’s as simple as that. You can spread your arms out up against the wall with weights for advanced difficulty. Make sure your legs form at a 90˚ angle.

Always remember the 80/20 fact – 80% of it is what you eat. And remember to find a way, not an excuse. Go!

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Friday

14

June 2013

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Happy Friday!! I hope my fitness guide this week was helpful, I’m excited to introduce more fitness how-to’s throughout the summer.

I love all of the questions I’ve gotten about fitness so far, what are some of your concerns? What do you want to see more of? Let me know, I love hearing from you!! 

Sign up for my weekly health + beauty newsletter for a chance to win a Lifting Facial Mask this week, ends 6/21. I will choose a random winner by next Friday.

Sign up here.

xo have an amazing weekend!

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