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7 Fool Proof, No Excuse Ways to Move More Every Single Day

move more

Thousands of years ago, humans were always on the go: gathering berries, hunting prey, running from predators. Our metabolisms are still essentially the same as these humans and yet we are lucky if we can get in more than just the walk from our car to our desk and back again. With the rise of desk jobs comes the rise of ultra-sedentary lifestyles, even increased diabetes risk for women who sit too long.

This is not your fault! Plus…You are busy! You work hard! You get home at the end of the day exhausted, and your only remaining energy gets allocated to helping your kids, then maybe watching a quick TV show before your own well-deserved bedtime. And while this movement is no longer built into our survival like our early ancestors, we still need activity for our body to thrive.

Here are 7 Fool-Proof Ways to Move More in Your Day.

Not only does your body deserves this, it needs it.
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Breaking Down the Barre Craze: Which Ballet-Inspired Workout is On Pointe for You?

Ballet dancers have flexible bodies conditioned from hours of training. Their specialized workouts create long and lean frames — think Natalie Portman in Black Swan. Their shapely legs, abs, thighs and buttocks come through hybrid weight training, Pilates and cardio workouts with some straight-up ballet pole (barre) stretching.

Their moves are spreading like wildfire, and barre-style workouts are popping up throughout the world with a variety of applications. From sweat-inducing cardio sessions that are hardly a dainty ballet class, to classes that stay true to their ballerina roots, there is a barre workout for you!

If you don’t want to dance in Swan Lake, but do want to get a more toned ballet-ready body, read on as we break down the different methods and tell you which celebrities are on pointe for this craze.

It doesn’t matter which class you choose — you are gonna WORK! 

beyond barre

BEYONDBARRE

Feel the burn and see the results in your core, arms and legs, and the glutes.

You’ll need a ballet barre, a handrail (or a counter top), and a super cool GlideBoard.

Inspired by ballet, ice skating, and intense cardio classes.

Differs from others because of an intense approach that incorporates cardio for fat burning and endurance.

Attend a class at one of a dozen studios in the U.S.

 

barre3

BARRE3

Described as ”ballet meets yoga and Pilates”

Utilizes a 3-step method where poses are held for longer periods with focus on small muscle movements. Session ends with a cardio blast.

Celebrity fans include Madonna, who may be striking a pose beside you at your next Barre3 class.

Required accessories include a yoga mat, small “prop” ball, ballet barre or sturdy chair.

Classes popping up in over 30 US cities, Canada and even the Philippines with more coming soon. DVDs: Seven different workouts sold on the Barre3.com website.


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Add Simple Yoga to Your Back to School Routine for Happier, Focused Kids

kid yoga

Don’t you know the feeling you have when you get to do a little yoga or meditation before you start the work day? Why not carry that same euphoric feeling over to the kids? Shouldn’t they be able to enjoy starting the day with a nice, calm, relaxed energy?

Introduce some quick yoga, or mild stretching, as part of your kids’ morning routine! There are yoga options for kids of all ages to try before they head to school each morning, and the results will be positive from their mood to their energy, and even focus and grades!

Elementary age kids are the most energetic, if you can get them up and out of bed that is! Wake them up to a few rounds of cat/cow, then have them hold downward dog for a few seconds. Repeat this cycle 2-3 times. This is sure to wake them up! Have them make the corresponding animal sounds for each move. It helps with breath control, engages the mind, and it’s just plain fun!
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The 5 Best Moves Every Woman Needs for Strong, Toned Arms

Women often neglect strengthening their arms simply because they don’t know which exercises to do, but building arm strength is important for a number of reasons. A woman with strong arms can help…

1. Prevent osteoporosis

2. Strengthen the spine

3. Improve posture

5 More Reasons Women Should Lift Weights

Plus, who doesn’t love toned arms?! Allow me to take you through my five best arm exercises for women. All you need for this routine is a pair of dumbbells and a few short minutes in your living room, hotel room, or wherever you may have a few spare minutes!

dempsey triceps

OVERHEAD TRICEPS EXTENSION

– Begin standing with your feet shoulder distance apart.

– Hold a dumbbell with both hands in a heart-shaped grip (it should feel like you’re cradling the dumbbell).

– Bring the dumbbell behind your head, bending your elbows.

– Engage your core and extend your arms straight, reaching the dumbbell overhead.

– Slowly return to the starting position. This is one rep. Complete 8-12 reps.
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6 Booty Lifting Yoga Poses to Get a Kim Kardashian Butt

Kim Kardashian yoga

Although the butt of many jokes, Kim Kardashian’s booty is something many women would love to have. The obsession with having a bigger back end in this country isn’t really new. However, it may be new to think that you could get that Kardashian rump from yoga. Yes, that’s right, there are select yoga poses that concentrate on the glutes and will have you well on your way to a rounder derriere.

TRY THIS: 6-Minute Yoga to Sculpt Tank Top Arms

Add these six poses to your regular yoga routine to define and shape your own booty.

Chair Pose (utkatasna) – Although you should mostly feel this in your thighs, your booty should be doing a great deal of the work. This is another secret pose that quickly tones your legs, thus giving you a more shapely appearance. Remember to keep your pelvic bone tucked.

Bridge Pose ( setu bandha sarvangasana) – This will surely fire up your glutes, as well as provide more toning for the hamstrings. Try adding a block in between your knees for better alignment and an increased squeeze!
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