FITNESS TIP: UNLEASH THE KID IN YOU

Who says staying fit has to be so serious? One of the best ways to make exercise more enjoyable is to have fun doing it. You might think of using a hula hoop as child’s play, but this toy actually provides big fitness benefits: It requires coordination and forces you to engage all the dynamic muscles of your body’s core—particularly ones you may not regularly use. To add a playful punch to your workout, try this exercise from fitness expert Ellen Barrett.

Hooping it up:

• Stand with your feet firmly on the ground and the hula hoop around your waist.
• With the hoop up against your back and your hands holding on to the sides, throw the hoop to the right and catch it with your hips, rotating your hips to keep the hoop circling high around your waist.
• Aim to keep the hoop going for about three minutes.

Can’t get your hands on a hula hoop? Make fitness fun by dancing, playing with your kids or pets, or jumping rope. (If you have kids, they'll love to join you.) Who knew that working out could be so much fun?!

Learn more ways to have fun to the core:
Discover Your Power Zone

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

FITNESS TIP: EASE INTO YOUR DAY.

We all have days where we just want to stay in bed. Getting up and getting your day underway can be even less appealing when exercise is on your “to do” list. So why not make physical activity something to look forward to? This gentle stretching exercise above called the Camel Ride helps get you over the hump so you can ease you into your day. It’s deceptively simple: Derived from Kundalini yoga, it’s actually an effective energizer that increases vitality, improves focus, and charges you up for the day ahead.

Camel Ride:

• Sit cross-legged on the floor with your hands resting on your ankles.
• Bring your ribs and chest forward, gently arching your back, as you inhale.
• Then move the rib cage backward and round your lower spine as you exhale.
• Keep your neck relaxed and your chin parallel to the ground.
• Continue doing this in unison with your breath for about 2 minutes.

Learn more easy ways to start your day:
Morning Wake-up

Question: Are you a morning person? How do you amp up for the day ahead?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

FITNESS TIP: DO PILATES.

Pilates doesn’t merely strengthen your core. This calming exercise helps you turn your mental gaze inward, while simultaneously working your abdominals, and stretching your hamstrings.

There's no need to be intimidated by the various machines used in professional Pilates studios for strength training, not to mention the expensive price of a personal session. You can do several moves on your own. All you need is a floor, some comfortable clothing, and the desire to find your inner and outer strength.

To do the Pilates Roll-Up and Leg Stretch pictured above, simply lie with your back on the floor, legs and arms fully extended, feet parallel, and heels flexed. Pressing your navel into the mat, exhale slowly as you roll up one vertebra at a time. Keep your back and shoulders rounded in a C-curve, rounding forward over your legs. Inhale, then reverse it, exhaling slowly as you roll back down, keeping your core engaged. Repeat 10 times, rest, and do another set of 10. You can modify this exercise by coming up as far as you can, holding, then releasing back down. Do three sets.

See more Pilates exercises to keep you balanced at the core:
Strengthen with Pilates
Tone with Pilates

Question: What are your favorite types of stretching exercises?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

FITNESS TIP: START BOXING.

Posted by Mary Tedesco

I often have my clients do these three boxing exercises to work the upper and lower body simultaneously. In addition, the moves offer a bit of cardio training. This combination adds up to a great way to give those extra pounds a one-two punch and kick start your weight-loss.

As you'll see on the online video demonstration from the show, I use boxing gloves, but if you don’t have a pair, not to worry. You can perform each series without the hand gear; just make sure your hands are in a tight fist and hold your arms tightly, as well, so you get the most out of the workout. Or, grab two bottles of water to add weight to the punches--approximately the same weight of the gloves. 

Questions: Have you tried another unconventional approach to exercise, such as kickboxing or capoeira? What was it and did it keep you interested and hitting the gym more?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

FITNESS TIP: MOVE THROUGH THE COMMERCIALS

Posted by Mary Tedesco

Whether we like to admit it or not, we all have our favorite TV shows. But, no matter how hooked you might be on that mini-series, detective show, or comedy, there's nothing worse than waiting for all of those commercials to end. So, use this time wisely and get a little exercise.

Try some cardio components like jumping jacks or jumping rope. When it comes to your heart, even minimal amounts of activity can make a difference, according to Robyn Stuhr, M.A., Executive Vice President of the American Council on Exercise. Get in 5 to 7 push-ups or do some light toning of your arms with 2- to 3- pound weights. Need to get some chores done that require a little physical effort? Mop the floor in between 30 Rock and ER. Ultimately, you’ll feel a lot less guilty about watching the tube, and you might even start looking forward to those endless advertisements. Do these before 9 o’clock at night, so you don’t find yourself wired when it's time to get some much-needed rest. And, for those of you that TiVo your shows, well, you'll just have to schedule twenty minutes of airtime aerobics that you sadly will miss! 

Other exercises to do during while glued to the tube:

• Jump rope in 30 second intervals.
• See how many crunches you can perform during one commercial, then rest. During the next round of commercials, see if you can beat your own record.
• Grab your yoga mat and do some light stretching.

Click on the links below for step-by-step instructions to these between-episode exercises:
Heart Smart: Tone Your Ticker

Strong Arms

Question: What ways are you getting in shape during weeknight tube time?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

FITNESS TIP: LIFT WEIGHTS.

Posted by Dr. Brent Ridge

 

One of the best ways to boost your metabolism is to build more muscle. For every pound of muscle that you gain, your body approximately burns an additional 50 calories a day. This may not sound like much, but 50 extra calories a day can make a 5-pound difference in a year. So make sure you include some weight training in your exercise program. To maximize results, focus on the big muscle groups like your back, chest, and legs. These tend to be easier to develop and can add more to overall metabolism.

The above exercise stretches your spine while strengthening both your back and your abdominal muscles. Start on your hands and knees. With a 2- or 3-pound weight (if you don’t have weights, unopened soup cans do the trick) in your right hand, extend your arm so that it’s in line with your right shoulder. At the same time, extend your left leg behind you and inhale for a count of four. Exhale for four counts, bringing your arm and leg in, so that your elbow touches your knee. Repeat 16 times, and then switch sides, so that your left arm and right leg extend.

Added bonus: Strength training in general builds muscle and lowers the risk of osteoporosis, heart disease, and Type 2 diabetes. It can even help relieve depression and may improve sleep quality.

Click on the links below to learn more about:

Dr. Brent’s weight routine

Ways to boost your metabolism

Question: How often do you work out with weights? Do you enjoy it? What routines work best for you?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

START-THE-DAY EXERCISES: KICK OFF YOUR MORNING

A quick exercise in the morning can set the tone for your day, giving you a boost of energy right off the bat. This standing torso stretch revives the spine after a long night’s sleep and can help restore emotional, physical, and mental balance. With feeMaryt parallel, inhale as you bring a barre (or an umbrella, broom, wrapping paper roll, or even a belt kept taught) overhead. Keep your hands close together, and as you take another inhale, stretch over to the left. Keep your arms by your ears and your thighs together. Exhale as you return to the center. Repeat on the other side. The breath work will help you shake that sleepy haze by bringing oxygen to your brain. Combine these breathing strategies with more morning stretches found here.
 

Reader question: What’s your current exercise routine? How often do you actually get to do it? What sometimes stands in your way? Please share your thoughts by clicking on the Comments link.

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

HOW TO ENROLL

Enrolling in the Body + Soul Challenge is simple, you've already done it just by visiting this blog! There's no need to register or divulge all of your personal info. Simply use this as a resource to give you great tips for healthier living, both physically and mentally. Our experts are standing by to field any questions that you have along the way. And, you'll also find plenty of fellow challengers sharing stories and inspirational messages to keep you motivated all month long.

Here are a few helpful hints to getting the most out of your challenge:

• Put a reminder in you email calendar to check the blog for updated tips, lunches and snacks throughout the day.
• Stock your kitchen pantry with items from our suggested Grocery List so that you can prepare healthy lunches and snacks in a snap.
• Feel free to tap into expert knowledge in dieting, exercise and overall well-being by visiting Expert Q&A
• Correspond with fellow comrades in this mission to better health. Join in discussions by clicking on the Comments link at the end of each daily post.

Good luck and enjoy the challenge!

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

Responses from Mary Tedesco on Jan. 23rd and 24th

Hi Claudia, You've already lost 50 lbs so you know what it takes! Remember that amazing feeling! You will eventually get back to yoga but for now you can start with lower body workouts like squats and lunges and ab exercises. It sounds like you need to increase your intensity...so if you are using a treadmill to walk then increase that incline! if you are walking outside carry light weights if you can or find yourself some good hills. Also the elliptical is a fabulous workout for weight loss. Hope this helps!

Hi ch, Just recently I created the Body Fit Travel Kit for people like you who travel and are trying to fit in exercise! Check it out, it involves Bands and a workout DVD... I think you would appreciate it! Go to www.marytedescofitness.com to purchase it. Have Fun!

Hi Janie, You've been through a lot! Medication can do this. I have seen it, my husband is a cancer survivor too. But you have a great attitude and that says soooo much! My suggestion is you do some form of exercise every day, the water aerobics is great and will increase your strength. As your strength increases add walking and some form of cardio into the equation if you are able to. Stay tough and it will happen. Please keep informed as to your progress!!

Hi Tina, The info Dr. Brent gave you is just what I was going to say and definitely add the ankle weights, also the recumbent bicycle is great for you. I have been training a woman who is having two knee replacement and we have been strengthening her quadriceps using the recumbent bike and the seated exercises and its working very well.

Welcome to the Body + Soul Challenge

Welcome to the Body + Soul Challenge. Do you have a 2008 resolution to lose weight, get in shape, or reduce the amount of stress in your day? We’re here to help. Our 30-day action plan will get you feeling healthier, happier, and more balanced with real-life strategies that stick. With our daily “assignments,” you’ll be on track to make positive, lasting changes in the year ahead.

The best part? You can tell us how it’s going along the way. Our blog format invites you to ask our experts questions, share what works for you, and communicate with other readers.

Start now. The first step of the challenge is committing to a diet rich in whole foods. This means avoiding overly processed foods (like potato chips and ready-to-eat dinners), refined carbs (like white rice and white flour), and refined sugar. In their place, fill your plate with natural and nutritious choices, such as whole grains, fresh vegetables, and legumes like lentils and beans. Sound tough? We’ll walk you through it.

For instance, when you go to grab lunch today, take a pass on that Italian sub on white bread with mayo. Instead, order fresh-roasted turkey on whole grain bread with mustard, plenty of tomatoes, and dark, leafy greens. Even better, try the lunch of spinach salad and lentil soup that our editor, Alanna Fincke, shared on Martha.

As for dinner, here’s a recipe for Mediterranean Whole Wheat Pasta with Artichokes, Olives, and Tomatoes. The fiber content in whole wheat pasta will keep your belly satisfied all evening long.

See how easy that was? Already you have two meals planned for today. Tune into this blog daily and you’ll find tips focused not only on diet, but on fitness and stress-reduction, too. We’ll also give you weekend projects to get you closer to your goals. As for food, we won’t leave you stranded: Every afternoon, you’ll have a lunch recipe, as well as a snack du jour. Commit to the Body + Soul Challenge today by bookmarking this page and checking back regularly for new advice, suggestions, and comments from your B+S friends. Don’t forget: We want to hear from you!

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you do not want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.