Power Interval Workout with Treadmill

Hi Everyone,

This was my workout last night. It's a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout! 

If you don't have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below. 

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout. 

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps 
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps


Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted. 

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4: 

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

Core Construction:Tone Your Tummy

Hi Everyone,

Tonight's workout is focused on increasing core strength. That means all of the abdominal muscles, and the muscles of the back. 

Keeping your core strong helps support your posture, and gives you a strong base of support for everything you do. Plus, who doesn't like having nice abs? 

Earlier today I did an interval workout on the treadmill. I alternated walking, running, sprinting, and inclines. The entire treadmill workout took me 30 minutes, and I completed 3.63 miles in that time. 

I hope that you all have a great night!

Melissa

PS I also posted a recipe for a Low Calorie Pumpkin Latte with Chocolate Whipped Cream so check that out! It's delicious. :)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-2X

1. Mountain Climbers
2. Twisting Sumo Squat
3. Side Plank Leg Lift (right)
4. Side Plank Leg Lift (left)
5. Mountain Jumper
6. Flutter Abs
7. Stability Ball Backbend Situp
8. Table Pose Kick
9. Twisting Starfish Situp
10. Three Part Abs

If you want to add some high intensity cardio try this: 15 Minute HIIT Cardio or pick another cardio workout from the Cardio Tab

Low-Cal Iced Pumpkin Coffee Latte Recipe with Chocolate Whipped Cream

Hi Everyone,

Today I made a delicious low-cal version of an iced pumpkin latte. It's easy, delicious, and only has 51 calories. Yes, that does include the chocolate whipped cream I topped it off with. Of course, you can take off the whipped cream and it will still be delicious, but I was feeling indulgent today.

Just to give you a comparison, a Starbucks Pumpkin Spice Latte has 380 calories and 49 grams of sugar in a Grande. 

This drink passed the taste test of Jesse and his brother, Josh. I loved it! 

Let me know what you think!

Melissa

Ingredients: (this made 3 large cups)

-2 Cups Strongly Brewed Coffee (I refrigerated it before I used it)

-1-1 1/2 cups Unsweetened Almond Milk Coconut Milk Blend 

(I used Blue Diamond Brand, I am sure it would be delicious with either Almond or Coconut Milk if you don't have the blend).  You can vary the amount of milk based on how creamy you like your coffee. I used 1 1/2 cups. 

-1 teaspoon Vanilla Extract

-Dash of Pumpkin Spice

-2 heaping Tablespoons canned pumpkin (not pumpkin pie mix)

-Two Packets Stevia in the Raw

-Ice (I used about 8-9 cubes, use more, or pre-freeze coffee if you prefer an icy texture)

-Whipped Cream (Optional-Jesse chose the chocolate redi whip, and it was delicious)

Directions:

Put all of the ingredients, except the whipped cream in a blender. Blend on high until thoroughly mixed. Pour into a coffee cup, top with whipped cream. If you use regular whipped cream you can top it with a sprinkle of cinnamon. 

Note: I put the ice in the blender, if you prefer you can put ice in each cup and pour the mixture over the ice. 

This was a nice treat, without having a ridiculous number of calories. 

Enjoy!

Melissa

Lean, Strong Tight: Full Body Home Workout (Real Time)

Hi Everyone,

Today's workout was great! It definitely challenged me. I filmed my final round today, instead of the first round. I went through the workout a total of three times. 

I love the quote in the picture above. "It never get's easier, you just get better." It's part of the reason that you want to keep challenging yourself. Only through challenging your body, and determination do those things grow stronger. You will be better equipped to handle whatever life throws your way. Working out doesn't just give you physical strength, it increases your mental endurance, and your mind's awareness of what you can handle. 

I hope you guys enjoy today's workout. :)

Melissa

Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks
Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks
Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks

Repeat 1-3X

1. Mountain Climbers 
2. Right Toe Reach
3. Left Toe Reach
4. Crescent Knee Plank (right)
5. Crescent Knee Plank (left)
6. Squat Lift
7. Russian Kicks
8. Full Leg Series (right)
9. Full Leg Series (left)
10. Cheek to Cheek Plank
11. Butt Lift
12. Jump Kick (right)
13. Jump Kick (left)

Fat Burn Body Toning: Shape and Sculpt Real Time Video

Hi Everyone!

I have another fun workout for you! This workout took me just over 20 minutes to go through one time. It incorporates cardio blasts throughout to keep your metabolism revving, and fat burning at a high rate. I threw in a couple of new moves, that I will definitely be doing again. 

I also did a 5 mile run with Jesse this morning, so I got in some extra cardio. We ran at a comfortable talking pace. 

Tomorrow I will be sharing an update from Marie. She has remained on a bender to improve her fitness, life and health. If you're on a bender tweet me BenderFitness with the hashtag #onabender and let me know. :)

I hope you guys enjoy the workout! 
Melissa





Beginner: 10 reps, 30 seconds High Knees
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-2X

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees

Color Me Rad 5K

Before and After Color Me Rad 5K

Hey Everyone!

Can you guess what my sister's did this weekend? They ran their first 5K! Of course it wasn't just any 5K, they did the "Color Me Rad" 5K. They chose a race where they were bombarded by color, and had a great time!

I am so proud of my sister's for doing their first race that I just had to share it with everyone! For Kristen's next race she is going to be chased by Zombies! So if you need a little bit of extra motivation to head out for a run, maybe a fun race like this is for you!

A quick google search for fun races gave me a whole list of 5K's I had never heard of before! Unusual Races is worth checking out. There are races you can run in your underwear, and even one where man races horse (unbelievably humans have actually won a few times!) Of course Tough Mudder's and Warrior Dashes have been gaining in popularity as well. 

Have you done any interesting races? Do you have pictures? I think it's about time I checked out one of these fun runs. 

Again, congratulations to my sisters! I'm so proud of them! I love seeing my family fit and healthy. There is no greater thing you can do for the people who love you than take care of yourself. 

Enjoy!

Melissa

Kristen After the Race

Jessica After the Race

Extreme Sweat Full Body Home Workout

Hi Everyone,

Today's workout is a tough one! I was super sweaty, and definitely felt like I worked my entire body. I went through the entire workout twice. I used my stability ball, and a kettle bell, but the workout can also be done with body weight only. 

Body Weight Modifications:
-Ball Pass: can be done with no ball, just be sure to count the reps the same way you would with a ball. 
-Chest Lift: can be done lying on the floor on your stomach with your toes pressing into the ground. Just your upper body, and squeeze your glutes, while keeping your hip bones in contact with the ground. 
-Ball Pull with Straight Legs: you can substitute Donkey Kicks or Frog Jumps for this exercise. I meant to demonstrate this in the video, but I got caught up and forgot. (sorry!) 
-Butt Lift and Tap: Lay on the floor on your stomach, hips touching the ground. You can rest your forehead on your arms. Lift your legs and feet so that your knees are off the ground and tap. You can do reps by lowering and lifting your legs, or do this as a timed exercise instead. 
-Split Squat: This can be done without weights, as a body weight exercise. 

Enjoy the workout!
Melissa



Beginner: 10 reps, 30 seconds
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-2X. I went through twice, the second time with no modifications. The first time through I started losing form on the decline pushups so I complete the last five without the decline. Remember, form is always number one! See my note above for modifications if you don't have a stability ball. 

1. High Knees (timed)
2. Ball Pass
3. Chest Lift
4. Ball Pull with Straight Legs
5. Butt Lift and Tap
6. Squat Jump
7. Side Plank Pushups
8. Tick Tock Abs
9. Mountain Climber (timed)
10. Split Squat (right)
11. Split Squat (left)
12. Decline Pushups

Metabolism Wake Up Call

Hi Everyone,

I'm back! I apologize for not being able to film my workouts the past few days. I am helping my mom move, and have been super busy. While my mom was working today I filmed this workout, and then Jesse and I went for a 5 mile run. We are planning on going through this workout one more time together this evening. 

Today's workout is a great metabolism booster. It's a full body workout, that will help you strengthen and tone your entire body, while incorporating some cardio into the workout. You should be sweaty by the end of this one!

I hope you guys enjoy the workout,
Melissa





Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

Shape Your Butt, Tone Your Abs Workout

Hi Everyone,

My video from yesterday finally uploaded! I don't know exactly what happened, but I had to upload it to youtube twice before it would work! Everything is good now though. I guess that means there will be two videos today. :)

In addition to this workout I also ran for 30 minutes, and walked for 30 minutes on my treadmill. Jesse did a long run yesterday so I had plenty of time on my hands. 

I like the quote on the picture above. "Some people dream of success, while others wake up and work hard at it." Don't just dream. Make your dreams a reality. Your actions (or in-actions) help sculpt your world. Don't let life just happen to you. Go out and make the changes that will get you where you want. Take it one step at a time, and before you know it your goals will be within your reach. 

Thanks to Beef from www.askbeef.com for creating that poster for me. He is actually a great example of going out and making the changes required to get you where you want to be. Check out his transformation story. 

I hope you enjoy this workout. There will be a new one later today!
Melissa



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Tabletop Dips
2. Full Squat
3. Heel Beats
4. Superman
5. Single Leg Extended Butt Drop (right)
6. Single Leg Extended Butt Drop (left)
7. Boat Tap
8. Leg Lift/Hip Lift
9. Double Love Handle Killers (right)
10. Double Love Handle Killers (left)

Want to add some cardio? Try this: Bombshell Fat Burn 10 Minute Cardio Burst

5 Moves for Full Body Fitness

Hi Everyone,

Today's workout only has 5 moves, but don't let that fool you into thinking it's easy! It is still a tough full body workout. 

I only went through this circuit of exercises one time yesterday, but as soon as I was done I went outside for a 7 mile run. 

This workout can be done on it's own if you repeat the round, or in addition to some cardio. Take your pic of cardio workouts here. 

Hope you have a great day!
Melissa



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Twist
2. Surfer Burpee
3. Rock the Boat
4. Shoulder Tap Pushups
5. Crab Reach

15 Minute High Intensity Home Cardio Workout Real Time

Hi Everyone!

I'm back, and I'm feeling much better today! I didn't feel like yesterday's illness slowed me down too much, but it may have a little bit. I actually felt pretty darn good when the workout was over. 

Soon I will do a 20 minute HIIT workout video. Many studies have suggested that 20 minute HIIT workouts result in optimal fat burn. I would recommend doing a nice 5 minute warm up before doing this workout (maybe jump roping!) Also, be sure to cool down. You will be working at a high level so you don't want to shock your body by just stopping. You can walk or march in place as your heart rate lowers. 

I hope you guys enjoy the workout!

Melissa

All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

Low Impact Tummy Tightener

Hi Everyone,

I was super sick yesterday (yuck!) so Jesse taught the workout for me. He did a great job, and explained all of the exercises very well. 

A little bit about Jesse, he has his Master's Degree in Occupational Therapy. He is a very talented runner (I posted about his being accepted to our undergraduate school's Hall of Fame for running). If you have any running questions for Jesse he is more than happy to answer them. 

I am so happy to be feeling better again today! I hate being sick, but I am so glad that I listened to my body and got the rest that I needed so I could recover quickly. 

I hope you guys have a great day, and enjoy the workout. There will be a new one with me today as well. :)

Melissa



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Twister Abs
2. Tricep Leg Lift
3. Triangle Pushup
4. Bicycle
5. Quadruped Heel Press (right)
6. Quadruped Heel Press (left)
7. Hydrant (right)
8. Hydrant (left)
9. Side Plank Series (right)
10. Side Plank Series (left)
11. Delt Rotation

Body Sculpt Workout: Bender Fitness

Hi Everyone,

I had a really great workout planned for today. My sister, Jessica, was going to join me. Unfortunately I woke up really sick this morning. I thought that I was going to be able to do the workout anyway, but I was just too sick. 

Jessica even did her nails with my website on them today! Check that out: MaJessTic Nails

So I am listening to my body, and letting it fight off this illness. I am feeling much better than I did this morning, so hopefully I will be back with a new workout tomorrow. 

In the mean time, this is a fun (and tough) full body workout. Try it out! If you've done this one before, try to improve your reps. :)

The photo above is from my photo shoot with Jeff Zoet. Check out his work. He does a great job, and was a pleasure to work with. 

Have a good day,
Melissa




Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Equipment I use: Jump Rope (but you can substitute high knees)

1. Jump Rope (timed)
2. Surfer Burpee
3. Plie Heel Pulse (timed)
4. Round Kick (right)
5. Round Kick (left)
6. Jump Rope (timed)
7. Frog Jump
8. Chair Pulse (timed)
9. Squat Crunch (right)
10. Squat Crunch (left)
11. Jump Rope (timed)
12. Oblique Reach (left)
13. Oblique Reach (right)
14. Jump Ups or Jump Squat
15. Supergirl Pushups

Monday Night Delight Workout Real Time

Hi Everyone,

This was my Monday Night Workout. The real time workouts take a long time to upload, so it didn't finish until after I was in bed. 

Yesterday was a busy day for me. I posted about Finding Motivation When You Want to Quit and I shared a delicious new recipe Eggplant and Zucchini Rollups so check those out. I have a bunch more of the zucchini and eggplant left over so I may actually have it with some eggs for breakfast today. The recipe was inspired by one I saw posted by The Cook Book on their facebook page. 

I think you guys will really like this workout. I did a long run yesterday (8 miles) so I only went through it one time. This would be a good workout to do with one of my high intensity cardio routines, or some jump roping. Also, you can repeat it 2-3 times for maximum results. 

Okay everyone, have a great day!

Melissa

PS The alternating runners lunge is tough! If it's too difficult you can modify it a couple of ways. Come to standing in between each lunge, or tap the floor without bringing your hands up into chair pose. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Stability Ball Pull Abs
4. Stability Ball Pull Butt
5. Rotating Plank
6. Seated Twist
7. Side Lift Lunge (right)
8. Side Lift Lunge (left)
9. Weighted Bridge
10. Alternating Runners Lunge

To Quit, or not to Quit...

To Quit: to abandon, give up, relinquish, forsake, desert. 

Quitting isn't always a bad thing. Gasp! Can you believe I just said that? There are times in life when you need to quit something. It can be a bad habit, a negative relationship, or even negative thought patterns. Sometimes quitting can make your life better. 

However, if you are quitting something that brings about positive changes in your life you need to stop for a minute and think about why.  

Take a moment and reflect on why you started in the first place. Do you want to be healthier and happier? Do you want to relinquish a bad habit? Or are you about to forsake one of your dreams? 

Taking the time for self reflection can work wonders on your motivation. Today can be the day that you take a deep breath and decide to quit the things that are hurting you. It can be the day that you take another step toward making your dreams come true. 

Your health and happiness is worth working hard for. Why did you start, and will quitting make your life better? Ask yourself this question when things get rough. 

Special thanks to Beef for his help creating the image above. Check out his site: Ask Beef and Jeff Zoet for taking such great photos. You can find his work at: Jeff Zoet Photography

Have a good night,

Melissa

Eggplant and Zucchini Roll Ups

Hi Everyone,

I tried a new recipe today. This was inspired by the recipe I posted on facebook but as usual I switched things up a bit. The result was delicious. I served these with some lemon baked salmon. Plus I have plenty left over, and they are delicious hot or cold. 

I hope you enjoy the recipe. :)

Melissa

Ingredients: 

1 Eggplant

1 Zucchini

Fresh Baby Spinach

Roasted Red Pepper Tapenade

Feta (I used tomato basil feta)

Salt and Pepper

Olive Oil Cooking Spray

1. Pre-heat Oven to 350 Degrees. 

2. Slice Eggplant and Zucchini lengthwise into strips. 

3. Spray a cookie sheet with olive oil cooking spray. (I placed tinfoil on the cookie sheet first).

4. Place the vegetable strips on the sprayed cookie sheet. Lightly spray the tops of the vegetables with cooking spray. 

5. Lightly season with salt and pepper. (I used freshly ground sea salt, and freshly ground pepper). 

6. Bake 15 Minutes. 

7. Carefully remove from cookie sheet. You can do this one at a time, or place on another tray to roll multiple slices at once. 

8. Place desired amount of fresh spinach on each slice of zucchini or eggplant. 

9. Spoon desired amount of roasted red pepper tapenade over spinach. 

10. Lightly sprinkle with feta cheese. You can serve as is, or continue to the next step. 

11. Roll each veggie slice, so that the spinach, tapenade, and feta are closed inside. 

12. Secure with a toothpick. 

You can serve this hot, or place it in the refrigerator to be served chilled. Enjoy! 

Sunday Night Meltdown

Plank Position: Hold Core Tight to Support Back

Knee to Elbow Plank

Hi Everyone,

Tonight's video is finally uploaded! As soon as I am done typing this, I am going straight to bed. :) It took a while tonight!

This was a quick full body workout. For a more intense workout, increase the number of times you go through the whole round of exercises. This workout combines some body shaping, with cardio aspects. It was a nice challenge. 

The Rolling Pushup's were really tough. If you are starting to lose form either take a quick break, or omit the extra pushup. You can raise and lower yourself to the ground with a slow and controlled movement. Be sure to focus on form. You can see from the top picture above that your core should be pulled in tight to support your back. Your body should form a straight line with no drop in your hips. Your butt should not stick up in the air. This is the key for getting the best results from all plank positions.  

I hope you enjoy the workout! Have a great night!
Melissa



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Knee Drop
2. Lunge Pulse Jump
3. Russian
4. Rolling Pushup
5. 1 Leg Hop (right)
6. 1 Leg Hop (left)
7. Step Up (right)
8. Step Up (left)
9. Knee to Elbow Plank (right)
10. Knee to Elbow Plank (left)
11. High Knees

5K Update

Hi Everyone,

This is just a quick post-race update from last night. My goal was to improve the time I got on my last 5K, and I was able to improve by 39 seconds! 

It was very different running a race at night. Part of the pathway was lit by tiki torches, which looked great, but when you are breathing heavily you definitely notice the smoke. There were about 400 people at the race. I finished 5th in my age group (20-29). 

Of course Jesse took home another trophy. Jesse's highschool and college running coaches both ran in the race. So I started the race with his college coach, and finished it with his high school coach. 

Jesse always finishes the race and then waits for me, and cheers me on and motivates me to give it the final push to the end of the race. When we do our normal runs I sometimes throw in a surprise sprint to the house. I have never managed to beat him yet, although it was closer than ever last Monday night. As he ran up, he told me "push like you're racing me to the car!" and his coach said "Come on Melissa!" So I gave it a nice hard sprint to the finish line. They were both great motivators. :)

My final time was 23 minutes and 16 seconds. I wonder how much time I can shave off of my next race! 

Melissa

Filling Green Endurance Smoothie

Hi Everyone,

Today I am sharing another smoothie recipe. I have been on smoothie bender. :) 

I switch up the ingredients a little bit from day to day, but I have been having some variation of this smoothie every day for the past week or so. Usually I have it for breakfast or for a snack. 

I show the process in the video, but I am also posting the recipe below. Just a few more hours until my 5K. It's my first evening race, and I am pretty excited about it! 

Enjoy,
Melissa

Ingredients:
1 Frozen Banana (sometimes I use 1 sliced pear instead, but I was out of pears)
10 red grapes
1 slice of avocado (about 1/4 of the avocado)
2 1/2 to 3 cups Spinach
1 Tablespoon Natural Creamy Peanut Butter (I used Smuckers)
1/2 cup 0% Plain Greek Yogurt (or vanilla if you like it sweeter)
1 cup unsweetened Coconut Milk (I used So Delicious, 40 calories) or Almond Milk

Makes 2 Large Servings. 

Nutrition (per serving)
Calories: 213
Carbs: 26 g. 
Fat: 9 g. 
Protein: 10 g.
Fiber: 5 g. 


PS I shared some new photos on my facebook page! Be sure to check them out. 

Target: Tummy Tightening

Hi Everyone,

I was joined by a special guest again today. Our guest is Michael Prest. You can follow him on twitter here. 

Mike is training for an NPC Body Building Competition and is currently lifting 5X per week. Mike worked legs yesterday so we focused on abs today. We did plenty of cardio based moves to help burn fat, and strengthening/toning exercises for your entire core. 

Mike started using my weight to do bicep curls, so I decided to try it out (as you can see in the second picture above). I was able to do a few curls with 65 pounds. Mike made it look much easier than it really was! 

I hope you guys enjoy! There will be a new workout tomorrow so be sure to check back. Tomorrow is going to be an exciting day for me. I'm doing a photo shoot with Jeff Zoet, which should be pretty great. 

See you guys in the morning!

Melissa

Beginner: 10 reps, timed 30 seconds
Intermediate: 15 reps, timed 45 seconds
Advanced: 20 reps, timed 60 seconds

1. High Knees (timed)
2. V-Up
3. Mountain Climber (timed)
4. Oblique Hip Drop Twist (right)
5. Oblique Hip Drop Twist (left)
6. Superman
7. Weighted Oblique Drop (right)
8. Weighted Oblique Drop (left)
9. Frogger
10. Heel Tap Abs
11. Dive Bomber
12. Cheek to Cheek Plank

I Don't Want To! Getting Motivated to Workout

Hi Everyone,

You may have noticed that I love working out (200+ youtube videos of different workouts may have tipped you off!) So maybe it will surprise you that there are days when it's really difficult for me to get motivated to start my workout. 

This weekend I was completely and utterly exhausted. I felt like a slug, and kept falling asleep anytime I would lay down. I knew that if I worked out I would have more energy, but getting to that point felt impossible. 

Saturday I took the day off, thinking that I clearly needed some rest. I am a firm believer that you need to listen to what your body is trying to tell you. Too often there is a disconnect from the mind and the body. I believe this disconnect leads to illness, exhaustion, over/under eating, and a variety of other negative problems. 

Sunday I woke feeling tired again. Coffee didn't perk me up, and again I was so tired that I was falling asleep during the day. My cell phone was on the edge of the bed, so I laid down to check my messages, and I fell asleep! 

I know that after I work out I am more energized, more positive, and happier. I kept telling myself that, but the exhaustion was overwhelming. So I used my blog to motivate me. I went upstairs, and got changed, ready to film a new workout. As soon as I got downstairs Jesse got a call from his brother, and he needed to head over there. I could have used that as an excuse. "Jesse can't film me. I'm tired anyway. I might as well take another day off." 

Instead I decided to get on the treadmill and run. When I started I made sure to mentally check in with myself to see how I was feeling. As I finally got moving I felt all of the energy that had been blocked up inside of me start to flow again. The sluggishness went away and I felt great. I ended up doing the Treadmill Workout that I shared here. I felt amazing, and my only regret was that I didn't do my workout earlier so I could have had more energy to enjoy the rest of my day. 

Use whatever motivation you have to get started. Listen to your body. If you're not feeling well, and working out makes you feel worse that day maybe it's time to take a day off. Or check out one of my quick workouts: 8 Minute Cardio Fat Stripper, 8 Minute Ab Workout, 10 Minute Total Core Toner, 15 Minute HIIT or Cardio 15 Minute High Intensity. Or you can choose to do a yoga flow. 

Remember, sometimes you feel better after you workout, and it's worth the effort of getting started. Do you have any tips or motivations that work for you? 

Melissa

Monday Fat Melt Down Real Time Workout

Hi Everyone,

This was my workout today. I also posted about my Treadmill Workout that I did yesterday. It was different than my normal runs, and I enjoyed it. Today I am going to do an easy outdoor run with Jesse. 

Today's workout is a great full body routine. My body was a bit more tired than I expected! 

This weekend it was really hard for me to get motivated, so I will be blogging about that. Lack of motivation, and tiredness can be a total workout killer. So I will share with you guys some of the ways that I get through that. 

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Low Jacks
2. Lunge Kicks (right)
3. Lunge Kicks (left)
4. Leg Lift/Hip Lift
5. Side Plank Reach (right)
6. Side Plank Reach (left)
7. Leg Circles (right)
8. Leg Circles (left)
9. Down Dog Push-up
10. Plie Squat
11. Plie Pulse on Toes

Treadmill Workout Breakdown

Hi Everyone,

Yesterday I planned on filming a video, but Jesse had to go over to his brother's house so I switched up my plan, and did a treadmill workout instead. 

I alternated my speed throughout the workout. I went through this twice, so my running time was 40 minutes. I also did a 5 minute cool down, walking on the treadmill after completing this workout. 

This workout ranges from a 12 min/mile pace to a 6:40 min/mile pace, you increase by .5 on the treadmill each minute. You can adjust this workout for your own level to make it faster or slower. You can even adjust the length of the intervals, so that you start out doing 30 seconds at each pace, and build up to 60 seconds. 

The chart below shows the breakdown that I used.   

Treadmill Workout 

Repeat

I filmed a new workout today, so that will be posted shortly! As with any workout, be sure that you are working to your own level. Going faster than your body can handle will not benefit you. The best path is to slowly build up your level of endurance. As long as you are working at your bodies optimal level you are getting great benefits and increasing your level of fitness. 

Have a great day!

Melissa

Arms and Abs Home Workout

Hi Everyone!

Tonight I was joined by a very special guest, my brother, Matt. This was his first time working out with me, and he did a great job! Now all of my siblings have joined me for workouts. Kristen was in  the Sister's Home Workout and Jessica joined me twice for Love Handle Loser Part 2 and the Strong Sister Workout

I think it's a wonderful blessing to be able to create a healthy lifestyle with my family. They have all impressed me with their strength and willingness to try new things. 

Jessica, Kristen, Me, and Matt

This is a tough workout, so I hope you enjoy it. :)

Have a great night,
Melissa



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Frogger
3. Temple Tap Abs
4. Ninja Jumps
5. Spiderman Pushups
6. Oblique V-Up (right)
7. Oblique V-Up (left)
8. Mountain Climber
9. Romanian Deadlifts
10. Burpee

Bonus:
1. Hanging Leg Raise
2. Decline Pushup with Ab Pull on Stability Ball

Improve Your Rear View Workout Real Time: Melissa Bender

Hi Everyone, 

Today I focused on working my glutes. I did some research yesterday, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It's tough, but I show some variations in the video. 

This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout. :) It will help lift, and shape your bum and thighs. 

I hope you guys enjoy the workout!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 2X

Running: My Workout for Today and Weekly Mileage: Melissa Bender

Hi Everyone,

This video is actually from yesterday. I had some issues with the domain name transition for my blog last night so I didn't get to post it until today. That means that the glute workout I mentioned in the video will be up today! I just finished filming it, and it had me dripping sweat. It was actually tougher than I anticipated. 

Yesterday I ended up running 6.5 Miles in 56 minutes. It was a comfortable pace for me. If you didn't read Running Made Me Cry about how I built up and became a runner check it out. 

I have been building up my running mileage to increase my endurance, and incorporating some short hill sprints into my runs. 

Last week (7/29 through 8/4) I ran a total of 30.9 miles.

Sunday: 7 Miles (62:06 minutes)
Monday: 6 Miles (58 minutes)
Tuesday: Fat Burn Body Sculpt Workout that incorporated 3 Miles on the Treadmill
Wednesday: 3.5 Mile Easy 
Thursday: 3.1 Miles Treadmill (22:55 minutes)
Friday: 4.75 Miles (44:42 minutes)
Saturday: 3.56 Miles  (29 Minutes)

Note: Saturday should have been my off day, but I got bored and was feeling great so I went for a run. Typically it is good to take 1-2 rest days per week, but the most important thing is listening to your body. I have already taken one day off of running this week. 

Also, as you build it is best to increase your weekly mileage by 10% maximum. So if you are running 15 miles per week you can add 1.5 miles the next week. You have a bit more leeway when you first start running, and can build a bit more quickly, but this is a good rule to follow.