Who Ya’ Gonna Call..Holiday Stress Busters!
The weather outside may be frightful..but don’t let your mood go that direction, too!
Last minute shopping, long lines, a burnt attempt at Christmas cookies, Christmas card paper cuts, a strand of holiday lights that don’t work..fa la la la..it’s enough to make anyone go crazy with anxiety.
It’s important to take a step back, breathe and relax. Yes, it may be easier said than done, but Self.com has come up with a day by day guide that will soon put the step back in your jingle bell rock.
Day 1: Instead of driving around to take in the sites of the holiday lights, take a walk instead. Just twenty minutes of exercise can increase seratonin–the key factor to your mood!
Day 2: Don’t make attempts to avoid the Salvation Army buckets this season, it feels guilty and giving even a little money to charity will reward you with an amazing feeling of helping.
Day 3: Don’t fret the small stuff. Ok, so you ate the sugar cookie..stop hyperventilating..you will be okay. It’s not worth the stress to fret over every calorie, so enjoy it. Your overall well-being will thank you.
Day 4: Take a deep breathe. No really, do it. Breathe in for four counts and out for eight. This small step lowers your heart rate and relaxes your entire body.
Day 5: Surrounded by busy, frantic shoppers, heavy bags knocking into you left and right and not a perfect gift in sight. The mall is breeding grounds for anxiety and stress. Find an oasis. Stop into the nearest Bath & Body Works or favorite department store and use some of the hand lotion samples. Any lavender and ylang-ylang scents provide an instant stress-relievaer.
Urban Girl Fitness Quote of the Day:
A perpetual holiday is a good working definition of hell. ~ George Bernard Shaw
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Why Don’t You Take a Hike?!
Take a hike, hit the hills (no, not the Justin Bobby “Hills”), get out of the city and turn your outing into a full-body toner. You can burn up to 450 calories an hour on uneven terrain! Here are some great tips thanks to Self Magazine.
Loosen Up!: Make sure to hold your arms slightly bent and relaxed. Pump your arms back and forth and increase your stride to up your calorie burn.
Striding Right: Working your way over bumps can be an amazing way to tone your thighs and rear. Try to stay light on your feet when going downhill. Seek out the steepest paths and take small steps, if your stride is too big you will get fatigued faster.
Carry On: If you bring a backpack, make sure the bulk of the bag’s weight rests on your hips. It’s important that core and leg muscles do the lifting, not your back.
Catch the View: Always keep your head raised to avoid neck pain or injury.
Urban Girl Fitness Quote of the Day:
My grandmother started walking five miles a day when she was sixty. She’s ninety-three today and we don’t know where the hell she is. ~Ellen DeGeneres
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Oh No You Didn’t!: Common Running Mistakes
Running is hard enough, but add the following combinations into the mix and prepare for the worst to take a toll on your mind, body and goals.
Everybody makes mistakes, the best way to approach your running mishaps is to determine what you are doing and know how to fix it.
Here are some of the most common running mistakes..
Sad Shoe Story: Wearing old running shoes, or even the wrong type of running shoes can lead to injuries galore. Go to a specialty running store to evaluate your foot type and running styles. They can determine whether you’re an overpronator, underpronator or neutral runner, this will lead to the perfect shoe recommendations. Always, always make sure to replace running shoes every 300 to 350 miles.
Terrible Too’s: Too much. Too Fast. Too soon. More is not better when it comes to running, especially if you haven’t been training. Pushing yourself to your limits is great in most cases, but in running it will only lead to injury. Be conservative and know what you can and cannot handle. Don’t be afraid to walk if you are just beginning to get into the routine. Pay attention to every ache and pain, listen to your body, if your arch feels like it might snap in two then stop! Give yourself a rest day every now and then, at least once a week!
Oh No Overstride: Overstriding, otherwise known as landing with your heel first can be bad news for your pace. This is a great way to waste valuable energy. Try not to lunge forward with your feet and focus on landing mid-sole with your foot directly underneath your body.
Downhill Don’ts: My favorite part. Downhill. With downhill comes the urge to lean forward, overstride and let the hill take control. Guess what? That’s a big no, no! Lean slightly forward and take quick, short strides. Do not do the opposite and lean back to brake yourself.
Drink Up: Don’t underestimate how much water you lose while running. Worried you are going to get a side stitch if you drink to much water? Well don’t. Dehydration is terrible for your performance and overall well-being. Pay close attention to how much you drink before, during and after running. An hour before running, try to drink 16 -24 oz. of water. Take in 6 -8 oz. every 20 minutes while running. Don’t forget to rehydrate afterwards!
Urban Girl Fitness Quote of the Day:
Running is one of the best solutions to clear the mind. ~Sasha Azevedo
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Stars Sound Off: Celebrity Playlists
Between obnoxious paparazzi, lunch dates at the Ivy, stylist sessions and rigorous schedules, there’s no doubt celebrities have jam packed schedules. Just because their schedules are jam packed doesn’t mean their iPods aren’t.
So what is Rihanna running to on the treadmill? What songs get Jennifer Garner going on the stationary bike? What pumps Reese up while posing on her yoga mat?
Check out these favorite workout playlists of the stars:
Rockin’ with Rihanna
Party Like A Rock Star -Shop Boyz
Beautiful Girls (Suicidal) -Sean Kingston
Do It -TI
Wall to Wall -Chris Brown (not so sure if this is her favorite anymore!)
Glamorous -Fergie
Jammin’ with Jennifer Garner
The Way You Move -Outkast
This Love -Maroon 5
What You Waiting For? -Gwen Stefani
Rock Your Body -Justin Timberlake
Get The Party Started -Pink
Workin’ Out with Reese Witherspoon
Soak Up The Sun -Sheryl Crow
Buttons -The Pussycat Dolls
Walk On -U2
Sweet Home Alabama -BAMA
Stop This Train -John Mayer
Urban Girl Fitness Quote of the Day:
Life is one grand, sweet song, so start the music. ~Ronald Reagan
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Welcome to Madonna’s Gun Show
The material girl recently gave us all tickets to her gun show. It’s obvious she has been hard at work to eliminate every ounce of body fat from her body. The result?
Super. Scary. Skinny. Stringy arms!
The 50-year-old’s usually rocking body is attributed to fitness sessions with personal trainer Tracy Anderson, which involve grueling two-hour workouts six days a week while drinking coconut water to keep energy levels high.
In addition to her workouts, Madge swears by a clean-living vegan lifestyle and a miracle machine known as the power plate. the vibrating platform offers the same benefits of an hour-long sweaty gym workout in just 15 minutes with the machine burning the calories off.
Has the queen of pop gone to far? How skinny is too skinny?
Experts agree muscles need time to heal. Allow your body that extra day to heal and you will probably find yourself making more gains than you ever had before.
Here are signs you are overworking out..
a. You are sore before you even begin.
b. A specific muscle (bicep, for example) is constantly sore and never seems to heal.
c. You’re working out the same muscle within 72 hours after the first workout.
Give it a rest or you’ll soon be striking a pose with the material girl!
Urban Girl Fitness Quote of the Day:
People say that losing weight is no walk in the park. When I hear that I think, yeah, that’s the problem. ~Chris Adams
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Don’t Be Such Dumbbell!
It’s heavy.
It’s cheap.
It’s simple.
Hello toned body.
What could it possibly be?
It’s a dumbbell, you dumbbell!
For cardio addicts who wonder why they just can’t get those toned legs they’ve worked so hard to get, the answer is simple. Add some strength training to an everyday workout for that rocking body we all aspire to have.
Lunge Love: If you’re new to lunges, just stepping out and returning to your starting stance can be challenging enough. Don’t sweat it. Simply hold dumbbells to push yourself to the next level. Holding weights, five to ten pounds, will make both your booty and arms work more.
Keen on Biceps: Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle–think tired equals toned!
Irresistible Triceps: Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat.
Smoldering Shoulders: Can be performed sitting or standing. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead!
Don’t have an expensive gym membership? Don’t know where to find dumbbells? Don’t worry. Try Target’s fitness section for a great, inexpensive selection of weights. Or even Sam’s Club for a great, cheap solution to make your workout hot body guaranteed!
Urban Girl Fitness Quote of the Day:
The only weights I lift are my dogs. ~Olivia Newton-John
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Recessionista: Zero Dollars, Good Fitness Sense
When you tighten your wallet in these tough economic times, what is the first luxury to go?
Manicures and pedicures?
Shopping sprees–retail therapy?
Gym membership?
It’s all of the above for me. Don’t let this recession get the best of you, ladies. You will soon be tightening your belt, the good way!
Who needs pricey gym equipment? All you need are two arms and some strength for push ups.
Here’s a variety of push ups that make fitness sense…
Leg Raised Push Ups: It’s all in the name, this variation of the push-up involves keeping one leg raised in the air. Using this posture requires more core strength than a standard push-up, so you may want to incorporate it into your routine. Be sure to switch legs at some point to ensure that you work your body evenly.
Plyometric Push Ups: Thrust your body upward, to the point where your hands leave the ground. Throw in a hand clap before hitting the ground.
One Armed Push Up: I think it’s pretty self explanatory. Make sure to switch sides for each rep.
Spider Man Push Up: This is a great way to work your chest and triceps with this climbing-type move. You can either do it while remaining in one place, or you can ’spider crawl’ your way across the floor.
Hand Stand Push Up: This one is very tricky, use your wall to steady yourself while in a hand stand position and try to raise your arms lifting your body weight.
Urban Girl Fitness Quote of the Day:
It’s a recession when your neighbor loses his job; it’s a depression when you lose yours. ~Harry S. Truman
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