Yoga, Pilates, Bender Fitness Workout Fusion

Hi Everyone!

Today's workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below. It's been a tough week of workouts so far. If you are following the schedule below you can choose to take a full rest day, or an easy day (walking or gentle jogging). 

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment. 

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion. 

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body. 

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature. 

This week's Workout Schedule: 

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest, Yoga or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Fat Burn Workout (40 Minute Full Body Workout.)

I hope you enjoy today's 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. 

Stretches to Improve Flexibility for Splits (with Photos and Video)

Hi Everyone!

Are you ready to work on your flexibility for splits? You've come to the right place! My stretching video is below. 

One of my goals this year is to be able to do a split. Splits require flexibility in the hip flexors, hamstrings and back. They are called Monkey Pose in Yoga. This pose can help alleviate sciatic pain. 

Additionally, hip flexibility and alignment is beneficial in all of your workouts. When your hips are properly aligned pressure is distributed evenly throughout your body. The pressure distribution through your hips impacts knee and back alignment during all exercise. 

I shared some pictures of my progress, and got a lot of questions about stretches that you can do to help progress toward doing a split. I filmed a video of a stretching routine you can do to help improve your flexibility for splits. Remember to always warm-up first! You don't want to static stretch cold muscles. 

Do not force any stretches. Do not bounce in any stretches. Listen to your body and go at your own pace. Consult your doctor with any concerns or medical issues, and check with them to see if it's okay to participate in these stretches. 

Hopefully soon I will have my full split! Feel free to tag me in your photos on Instagram (@BenderFitness) or Facebook! 

I hope you're enjoying the Lean Muscle Building Workouts thus far. A big part of building lean muscle is rest and maintaining flexibility. Building muscle won't do you any good if you lose flexibility and lose functional abilities or get injured. Rest days are when your muscles repair and gain strength. 

Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 

Just Starting Out. Notice Upper Body Position in relation to Hips. 

Able to Lift the Chest over the Hips a bit more. 

Getting Better

Almost There

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner's Lunge (right)
3. Nose to Knee (right)
4. Runner's Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split

Yoga Flow Workout: Lean Stretch Fat Burn

Hi Everyone!

This is workout #27 of my HIIT the New Year Hard Workout Challenge! I asked on my facebook page what everyone wanted to see more of, and many people requested more yoga videos. 

This flow is short, about 20 minutes, but it can be repeated. Yoga is all about balance, so this workout helps tone and strengthen your entire body. Maintaining flexibility in your muscles and joints helps relieve pain and prevent injury. 

I am a firm believer in the benefits of yoga. I have presented (with three other talented researchers) at the Pennsylvania Occupational Therapy Association conference on the use of yoga to improve self regulation skills in children. Our presentation was also accepted to be presented at the American Occupational Therapy Association conference. I have also presented on the use of yoga to prevent falls, and improve balance in the elderly. Yoga has benefits across the lifespan. 

I still have a new boot camp workout to share with you all. I am hoping to get it posted this evening. I ran out of time yesterday. I am off to work, but I will see you later!

Melissa

Facebook, Instagram or Twitter

HIIT the New Year Hard: Workout 14: 30 Minute Yoga, Pilates, Fitness Fusion Workout

Hi Everyone!

Today is Day 14 of my HIIT the New Year Hard Workout Challenge. Today's workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below. 

I filmed this workout this summer. I am taking the night off because I am exhausted and I can tell my body needs a rest. I will be back with a new workout tomorrow night. I teach Boot Camp and Yoga classes on Tuesday/Thursday nights at a University. It is my first week back for the semester (plus my regular full-time job as an Occupational Therapist) so I need a bit of extra rest to allow my body to re-adjust to the schedule. 

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment. 

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion. 

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body. 

I haven't been doing as much yoga/stretching as I used to, and I have lost a lot of my flexibility. I want to re-incorporate yoga and meditation into my routine. I will write about the benefits of meditation (which are numerous!) If you have any questions please post them in the comments below or on Facebook. 

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature. It is winter here now, so it will be a while before I do any outside yoga again. 

I hope you enjoy today's 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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness 

HIIT the New Year Hard: Workout 6: 30 Minute Yoga Flow & Stretch

Hi Everyone,

Today is Day 6 of my HIIT the New Year Hard Workout Challenge. If you've been following the workouts so far you should be ready to stretch out and let your muscles recover a bit! Your body actually grows stronger on rest days. Stretching and flexibility are key components to keeping your body strong and healthy. 

I love the glow I feel after a yoga workout. It's a combination of calm and energy. Studies have shown that people who practice yoga tend to be more in tune with their body. They recognize their bodies signals such as hunger and sickness more accurately than those who don't practice yoga. 

When performing a yoga flow it's important to focus on all aspects of the movement. Try to be present in the moment, and in tune with what you are experiencing. The practice of yoga can be very similar to meditation in that you learn to focus on what you are experiencing. 

You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today's challenge move can be found here. 

Enjoy,
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

20 Minute Yoga Flow & Stretch

Hi Everyone!

Happy New Year's Eve! I am still fighting off a cold so I took yesterday off. I want to be in tip-top shape for my HIIT the New Year Hard Fitness Challenges! I will be sharing new workouts and completing the challenge with you. For an idea of what the workouts will be like you can check out my Original DietBet Challenge Workouts: Here!

It is not to late to sign up for the challenge: www.dietbet.com/BenderFitness. You can join up to two weeks in, but I recommend starting as early as possible for the most time to hit your goal. Weigh-in starts tomorrow, and the game officially starts on January 3rd. 

This workout is a yoga flow and stretch. It's quick (20 Minutes), but it felt great to do some yoga. 

With yoga (and any exercise) it's very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don't bounce up and down to stretch further). 

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself. 

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don't have the strength to do this yet keep building up to it. 

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand. 

Health is more important than attempting to do a yoga pose or exercise. :)

Enjoy the workout!
Melissa

Iso-Plyo Workout: 15 Minute Interval Workout

Hi Everyone!

This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination. 

Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping). 


Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form. 

I hope you all enjoy the workout! It can be repeated up to 3X and/or paired with 30 minutes cardio of choice. 

There will be a brand new workout posted later tonight. :)
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 


Click the link to get your own Gymboss Interval Timer!

Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise. 
Intermediate: 40 second interval, 15 seconds rest
Beginner: 30 second interval, 15 seconds rest

1. Frogger
2. Extended Hold
3. Mountain Climber Cross
4. Warrior 3
5. Jumping Lunge Kick
6. Warrior 3
7. Jump Squat
8. Dancer Pose (right)
9. Dive Bomber
10. Dancer Pose (left)
11. Side Lunge Tap
12. Boat Pose
13. Pistol (right)
14. Down Dog
15. Pistol (left)

Diet Bet Challenge: Day 26: Sun Salutation Fitness Fusion: Power Yoga

Hi Everyone!

How are you feeling? It is Day 26 of the Diet Bet Workout Challenge! How close are you to achieving your goal? 

Studies have shown that stretching during your workout improves your bodies ability to build muscle. Flexibility also helps prevent injury. 

This yoga flow combines Sun Salutations with traditional fitness movements (lunges, rows, romanian deadlifts). I used two twenty pound dumbbells, but you can select any weight you would like, or complete the exercises with body weight only. 

For traditional sun salutations check out this link: http://www.benderfitness.com/2011/10/fitness-bender-sun-salutations.html 

You can use this variation if you need an easier recovery day. I can't stress enough how important it is to listen to your body during workouts. You want to challenge yourself to an appropriate level. 

Enjoy the workout!
Melissa

PS Don't forget to check in for the challenge on Facebook, Instagram or Twitter!




Repeat 1-4X

Diet Bet Challenge: Day 19: 30 Minute Yoga Flow

Hi Everyone,

Today is Day 19 of the DietBet Challenge. Are you ready to stretch out all of that hard work you have done this week? 

Your body is going to love this yoga flow! I worked up a great sweat, and challenged the muscles throughout my body. 

I incorporated movements with a lot of positive health benefits. The twisting movements enhance intestinal/digestive healthy and spinal suppleness/flexibility. Increased flexibility of the spine, and alignment means that your brain is able to transmit signals to your body more accurately. 

I also incorporated Plow pose which is linked to thyroid health and reduction of cellulite. It also improves drainage of the lymphatic system. 

Those are just a few of the benefits of this particular yoga flow. :) 

I hope you enjoy it as much as I did! Gambit makes a guest appearance in the end of the video. 

Melissa

Diet Bet Challenge: Day 12: Yoga Stretch and Strength (20 Minutes)

Hi Everyone!

It's Day 12 of the Dietbet Challenge! Today's workout is a yoga flow. If you are feeling very tired from the workouts we have done so far you can choose to use today as an extra rest day and do some gentle stretching or walking on your won. 

The Yoga video is below. 

This flow is designed to build strength while sculpting long, lean, and flexible muscle. 

If you're interested in learning more about some of the benefits of yoga you might like this article from the International Journal of Yoga: Exploring the Therapeutic Effects of Yoga and It's Ability to Increase Quality of Life. 

I also included a few pictures below with the benefits/focus of some of the poses I used in this video. 

Enjoy today's workout! 

Melissa

You can also find me on Facebook, Instagram or Twitter.  :)

Extended Side Angle Pose

Click the link to get your own Gymboss Interval Timer!

Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation. 

This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen. 

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose: 

Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture. 

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.  

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:

Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting. 

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels.