No Equipment Needed Home Workout Series-Upper Body

Snowed in? Can't get to the gym? Here are some great exercises that you can do to tone up your arms in the comfort of your living room! No fancy equipment needed! For some exercises I have provided beginner and advanced versions.

1. Bicep Curls

http://www.womenshealthmag.com/files/images/1104-biceps-curl.jpg
 
Use household objects for weights. I like using canned goods, water bottles, a jar of peanut butter, whatever you can grip on to easily. Place a can in each hand and curl it upwards. Since it is a relatively light weight, I like to do 3 sets of 50 curls.

2. Standard Push-Up

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A good old push up will do anyone good.

Beginners: If you have little upper body strength, start off with your knees on the floor. Keep your feet off the ground. Then tighten your core abdominal muscles and bend your elbows until your chest reaches the ground, then push back up.

Intermediate: Perform regular pushups with your knees off of the ground. Legs should be about hips-width apart.

Advanced: Try diamond pushups where your hands are placed together in a diamond formation.

3. Triceps Dip

http://img4-3.realsimple.timeinc.net/images/1005/triceps-dip_300.jpg

Beginners: Find a bench or chair. Position yourself with your back to it and place your arms on the ledge. Lower yourself until your elbows are at 90 degrees while your heels push into the floor, and then push yourself back up.

Advanced: Try raising one leg off the floor. If that's too easy, you can raise the contralateral arm while doing your dip.

4. I can fly! And I don't know Y!

http://www.womenshealthmag.com/files/images/1104-reversefly.jpg

For the reverse fly take your water bottle weights in each hand and bend forward  at the waist, keeping the knees slightly bent. Tighten your core and raise your arms outward to the side as if you are spreading wings to fly.

Next, remaining in the same starting position bring your arms forward forming a "Y"

5. Modified Nosebreakers

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Starting in seated position, take your weight in both hands and place it behind your  head. Lift the weight upward until arms are fully extended and return to starting position.


Let me know how these exercises workout for you! You can mix and match them as you like. Stay tuned for the core and lower body posts of the No Equipment Needed Home Workout Series!!!

Tis The Season To Stay Skinny- Low Calorie Drinks & Cocktails

Aah, the holidays! With all the office parties, family gatherings, and New Year's festivities, there's bound to be an excessive amount of food and alcohol consumption.  People seldom realize how many calories are in their drink of choice, especially if you have more than one. I have listed some of the best and worst choices for your waistline!

Beer

Regular(12 oz): 153 cal
Light (12 oz): 103

12 fl. oz. of regular beer has 153 calories versus light beer which has only 103. If you must drink beer try to stick to light beer and limit your number of beverages.

Wine

Red Wine (5 oz): 125 cal
White Wine (5 oz): 121 cal
Sweet Wine (3.5 oz) : 165 cal
Sherry (2 oz): 75 cal
Port (2oz): 90 cal
Champagne (4oz): 84 cal
Vermouth sweet (3oz): 140 cal
Vermouth dry (3 oz): 105 cal

Wine can be a good lower calorie choice, however, people tend to over pour the wine. Try to limit your quantity by keeping track how much is poured each time.

Distilled Spirits

80 proof- gin, rum, vodka, whiskey, tequila (1.5 oz): 97 cal

Brandy, cognac (1.5oz): 98 cal

Shots are a great low calorie choice, but be sure to pace yourself! Also, if you want a mixed drink try rum and diet coke, vodka soda, vodka tonic, or tequila soda. These are all around 130-100 cal. 

Cocktails

Martini (2.25oz): 124 cal

Cosmopolitan (2.75 oz): 146 cal

Mojito (6 oz): 143 cal

Margarita (4 oz): 168 cal

Manhattan( 3.5 oz): 164 cal

Daquiri (2 oz): 112 cal

Whiskey Sour (3.5 oz): 160 cal

Pina Colada (9oz): 490 cal

Cocktails may be sweet and yummy, but they are very high in calories. Margaritas, manhattans, and especially pina coladas are a bad choice, so try to have only one or avoid them all together.

Some other tips:

• Drink a glass of water in between each alcoholic beverage. This will pace you and also limit the number of drinks that you have.
• If you truly want to cut calories, try to avoid drinking all together

http://rethinkingdrinking.niaaa.nih.gov/toolsresources/caloriecalculator.asp

Rise and Shine! 5 Reasons To Add a Morning Workout to your Daily Routine

1. It will wake you up and manage stress

Sometimes a cup of coffee in the morning isn't enough to wake you up and get you ready for class or that big meeting. Try light aerobic exercise, stretching or yoga to help loosen stiff muscles and get your blood flowing. It's a great way to relieve any stress or anxiety that you may have for the day.

2. It improves sleep

Feel like you can never get enough sleep? A recent study from Appalachian State University showed that morning exercise can improve sleep and even lower blood pressure!

3. Jumpstart your metabolism

Working out in the morning is a great way to jumpstart your metabolism, and you will keep burning calories all day long.

4. Avoid Scheduling Issues

Everyone may have plans to hit the gym or go for a run after work, but many times it gets cancelled because of work, kids, etc. Wake up 30 minutes earlier and fit in a morning workout before your hectic day starts.

5. Less Aches and Pains

For people with arthritis, back or neck pain, and muscular aches, morning stretches and light exercises will improve morning stiffness and prevent the pain from getting worse throughout the day.

If you are planning do more strenuous activities such as weight training or distance running, don't forget to eat a light, protein- rich snack before you start. Add a morning workout to your daily routine and start feeling better today! Look out for exercise ideas in my post on great fat-burning workouts you can do at home!

Welcome!

Hello readers and welcome to Well Belle, a health and fitness blog for women! This blog will address various health issues that women face everyday including cancer, cardiovascular disease, diabetes, pregnancy,  and chronic pain.  In addition, you will be able to find information on eating right and staying fit!  All the information provided is based on medical knowledge, but please check with your doctor before trying a new medicine or fitness routine.  Please leave comments and your health questions, and I will do my best to answer them!