No Equipment? No Problem. (Bodyweight Exercises)

In a few weeks I’m travelling on vacation and i have been lost without to do with my new-found fitness motivation. I skip a few days of workout and completely lose all my motivation. Bringing a set of dumbbells does sound like a good idea so i have been researching body weight exercises and coming up with a travel routine to keep myself on track. I’m hoping we will do enough sightseeing that extra cardio will not be necessary.

Lunges:

No-Equipment lunges

Hip crossover:

No equipment hip-crossover V-up:

No equipment v-up abs Elbow Plank:

No Equipment Elbow Plank Mountain climbers:No Equipment Mountain Climber Reverse Crunch:No equipment reverse crunchWall sit:

No equipment wall squatDaily Workout:

Jumping jacks, squats, push ups, mountain climbers, cross crunches, high knees, knee pull ins, chair dips, leg raises.
the daily workout no equipment

Overall workout:

Side bridge, wraparound ankle touch, double step push up, push up bird day, windshield wiper, row.

no equipment workout

12 Move Exercise Routine:

Jumping jacks, wall sit, push up, crunch, step up, squat, triceps dips, plank, high knee running, lunge, push up and rotation, side plank.

No equipment full workout

30 Minute, No Gym BodyWeight Workout:

Tuck jump, push up, squat, mountain climber, triceps dip, glute bridge, jump plank, superman.

30min no gym workout

4 Moves Anywhere Workout:

Forward lunge, squat jump, push up, and bend and thrust.

anywhere workout

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Fitness Tools

First of all I want to say that I’m not normally a big fan of numbers, counting calories, and obsessively keeping tracking of everything. But everything has a use and I think they can be an effective tool if used appropriately. When starting out its hard to keep track of which foods to eat, how much of each, how much to exercise and when to stop eating and all the overwhelming details. Those are some of the tools I use/have used to figure out numbers and keep track of food and calories.ultimate goal weight scale

Basal Metabolic Rate (BMR):

Is the amount of calories you through basic body functions such as breathing. . Calories burned through normal daily activities and exercise are not calculated in that rate. The BMR should be the minimum caloric intake per day.

Resources:

BMR Calculator 

MyFitnessPal Calculator 

Caloric intake:

In order to know the amount of calories you need to consume to maintain your weight use the Harris Benedict Equation. You essentially multiply your BMR with you activity level. To lose weight decrease your caloric intake by 500 – 1000 calories depending on how much you need to lose. Do not go below 1200 calories.

Resources:

Harris Benedict Equation

Calories Weight Loss 

Target Heart Rate (THR):

Target heart rate zone is the ideal heart rate you should be achieving during exercise. It allows you to gain the benefits of exercise without putting unhealthy pressure on your organs. It is usually 60-80% of your maximum heart rate. Maximum heart rate is predicted through subtracting your age from 220.

Resources:

Pulse and Target Heart Rate

Heart Rate Monitor Iphone App 

Food Diary:

Food diaries can be a great way to start a weight loss journey. They help keep you accountable and make it easier to judge portions and calories.

Resources:

MyFitnessPal

SparkPeople 

Lose It App

Exercise and Workout How-To:

Resources:Some apps make it easier to come up with exercise routines, offer a way to track calories burned, track progress, and help keep you on track. Most of the ones I listed are phone/tablet options since they offer more flexibility when exercising.

Nike Training Club

Fitocracy

FitBit

iphone workout app

How to start Yoga?

In order to improve my balance and flexibility i decided to add yoga to my daily workout routine. Thought I would share some of the information i found while researching the topic.

Benefits of yoga:

Yoga benefits

 

Types of yoga:

This pdf by health central illustrates the different types of yoga and their benefits.

Yoga_for_starter_Infographic

Vigorous and hot yoga are the best for weight loss.

Meditation:

benefits of meditation

meditate right now

Yoga poses and sequences:

  • Make sure you warm up your muscles before starting, stretching ‘cold’ muscles can cause injury
  • Hydrate especially of you are doing hot yoga
  • Eat a snack or a meal 1 hour before you start, but make sure you are not full while practicing
  • Be aware of how it feels and if some moves are too painful

yoga sequence

yoga strike a pose yoga poses yoga sun salutations good morning yoga sequence

Poses for runners:

yoga poses for runners

What I look like doing yoga right now:

first time doing yoga

How i will hopefully look some day:

yoga pose

Resources:

Workout Gear (Wishlist)

I have been all over tumblr the last few days (follow me 🙂 ) and i have seen a lot of cute workout clothes, shoes, accessories, and tools. I have perfectly nice clothes and shoes right now, but a girls can always add to her shopping list, right? 😛 Fun neon colors are all over the place from shirt to shoes to dumbbells and yoga mats! I think treating myself to one thing at fitness/ weight loss milestones might be a great motivation. It will surely feel great to work for them. A few things on my wish list:

love pink workout outfitHandanapink yoga matfitbit

yoga gearpink workout geargaiam yoga mat dumbells

pretty in pink workout outfit

nike pro workout outfit

nike workout outfit

pink workout outfit

nike free runsgrey and pink workout outfitworkout shirtWorkout outfitsWorkout outfit

nike colored shoesyoga matsNike workout shoes

I tried finding the different pieces online. Feel free to mention any i missed, i didn’t recognize some of the brands.

Fitness Challenges 2

I decided to compile some more fitness challenges. I have enjoyed utilizing the fitness challenges I uploaded earlier this month (more fitness challenges). Somehow adding the word challenge changes my perspective on things and adds a whole nother layer of motivation which i have enjoyed.

30 Day Arm Challenge:

Push ups, planks, and chair dips

30 day arm-challenge

Continue reading

List of Low GI (Glycemic index) Foods

I recently I wrote about low GI diets and how I am attempting to incorporate more and more low GI foods in my diet. This is a list of low GI I compiled during my research. I am better about adding some in my diet (fruit) and pretty bad with adding others (vegetables).

FRUITS

  • Apples
  • Apricots
  • Berries
  • Cherries
  • Clementines
  • Grapes
  • Grapefruit
  • Kiwi
  • Melon
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Plums

VEGETABLES

  • Artichoke
  • Asparagus
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Eggplant
  • Green beans
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Snow peas or sugar-snap peas
  • Spinach
  • Summer squash
  • Tomatoes
  • Turnip
  • Zucchini

DAIRY, EGGS

  • Plain yogurt, regular or 2% fat
  • Milk (1% or 2%)
  • American
  • Cheddar
  • Cottage cheese
  • Feta
  •   Mozzarella
  •   Ricotta
  •   Swiss
  •   Regular eggs or egg whites

MEAT

  •   Chicken breast
  •   Turkey breast
  •   Turkey sausage
  •   Haddock
  •   Lobster
  •   Salmon
  •   Sardines
  •   Scallops
  •   Shrimp
  •   Squid
  •   Tuna

CANNED FOODS

  •   Artichoke hearts
  •   Beans (black, pinto, garbanzo, etc.,)
  •   Fruit (unsweetened)
  •   Green chilies
  •   Olives
  •   Roasted red peppers
  •   Salmon
  •   Sardines
  •   Soup
  •   Tomatoes
  •   Tuna
  •   Water chestnuts

GRAINS

  •   Barley
  •   Brown rice
  •   Couscous (whole wheat)
  •   Millet
  •   Pasta in various shapes/sizes (prepared from dry noodle, not canned)
  •   Quinoa

BREAKFAST CEREAL

  • Oat bran
  • All-bran
  • Rolled oats
  • Special K
  • Natural Muesli
  • Porridge

WHOLE GRAIN BREAD

  •   Pumpernickel
  •   Rye
  •   Whole wheat
  • Soya and Linseed

SPREADS

  •   Almond butter
  •   Cashew butter
  •   Guacamole
  •   Hummus
  •   Peanut butter

MISCELLANEOUS

  •   Tofu, tempeh and other soy products
  •   Dried fruit
  •   Nuts (almonds, cashews, walnuts, peanuts, pistachio)
  •   Seeds (pumpkin, sunflower, sesame)

Good sources for more info:

 

 

Low GI (Glycemic Index) Diet

I am pretty bad with specific diets, but i need to change that way i eat. I was considering a low carbohydrates diet, but after some research i think a low glycemic index diet would be much more appropriate for me. I realize that carbs are part of a healthy diet, but i have a pretty unhealthy relationship with them. I can happily live my life on carbs alone! Unfortunately that is unhealthy and unsustainable.  I am currently working my way through a lot of reading and research about low GI diets.

The glycemic index provides a list of foods and rates them based on how fast they make your blood sugar rise. Since insulin resistance might be an issue for me, it makes sense to try and prevent sharp blood sugar spikes. I posted a list of low GI foods i hope to incorporate in my diet.

Resources that i am currently exploring:

Books:

Websites:

MyFitnessPal

I just created a MyFitnessPal account. It was highly recommended to me for a while and i finally decided to give it a try. I have been using SparkPeople on and off for year, it is time for a change.

My username: ForeverAsleep (Feel free to add me!)

Suggested goals based on current weight were to:

  • Consume a 1380 net calories (calories consumed – calories burned) par day
  • Carbs (190 g), Fat ( 46 g), and Protein (52 g)
  • Burn 1240 calories per week

I might post my progress on the goals a few times a month.

I downloaded their app, but haven’t really used it yet.

Initial thoughts:

  • I tried tracking my food for the day and it was very easy. They have a very large database that i thought was pretty accurate. As you add food it shows you how well you doing in relation to your goals for the day.
  • I like that you can track water consumption since that is major issue for me.
  • Tracking my exercise for the day was easy as well. I can track both cardio and strength exercises.