• girl in white shirt and black pants lying on blue exercise ball
    Exercises,  Full Body,  Lifestyle

    Kids and Exercise During the Pandemic

    As I write this, I am sitting in my apartment in Brussels, Belgium, a week into a 6-week lock down.  Until recently, schools were open and in session full time.  Now, Belgium extended the fall break in an effort to reduce COVID-19 exposures, and some schools are going back to virtual.  In the United States, schools have largely remained virtual, with parents juggling work obligations while helping their kids re-adjust to a virtual learning environment.   This is hard stuff.  When the first wave of lock downs started in March, spring and then summer allowed us to spend time outdoors.  Kids could play in backyards.  Families could go for neighborhood walks…

  • black and white photo frame
    Core,  Exercises,  Full Body,  SF30

    SF30 Day 29 — Jump Rope Workout (10 or 20 minutes)

    Today’s jump rope workouts are a great way to combat the boredom that sometimes accompanies repetitive cardio exercise. And it might just take you back to those carefree childhood days of summer.  Jumping rope has a lot of health benefits.  It elevates your heart rate to torch calories, improves coordination and balance, is easy to do, and is just plain fun.   On the flip side, continuous jumping can take its toll on your ankles, calves, and knees.  Be careful and ease into it, especially as a beginner or if you have existing injuries.  Here’s an introductory tutorial to get started.  I recommend starting with no more than 10 minutes if…

  • two women planking at the seashore
    Exercises,  Full Body,  SF30

    SF30 Day 23— Burpee Challenge (16 minutes)

    It’s the exercise challenge everyone loves to hate … BURPEES!!!!  Burpees are brutal, which means they’re good for you provided you do them right.  Not only are burpees a total body strength exercise (working shoulders, chest, abs, quads, inner thighs, butt, and triceps), they’re also cardio.  I love the efficiency of burpees.  If I want to get in a quick workout and maximize my time, burpees are definitely in my routine.  But like our push-up challenge and squat challenge, it’s important to do them right and easy to do them wrong.  If done poorly, burpees can stress your lower back and shoulders.  To help you,

  • healthy woman summer girl
    Cool Down,  Exercises,  Full Body,  SF30,  Warm Up

    SF30 Day 19 — HIIT Cardio (35 minutes)

    Time to bump up that heart rate with one of my favorite high intensity interval  training (HIIT) workouts.  What’s HIIT, you ask?  It’s a version of interval training where you alternate short bursts of intense exercise with less intensive recovery periods.  In this way, you can get a challenging cardiovascular workout in a shorter period of time.  Today’s routine is part of an 8-week challenge from LIVESTRONG, led by former pro soccer player and celebrity trainer Nicky Holender.  These days, Nick focuses on training celebrities and athletes, but in this 2014 STRONGER series, LIVESTRONG became an early leader in offering free, full length workouts on YouTube.  I’ve been a fan…

  • woman in black shirt and black shorts carrying black leather shoulder bag
    Cool Down,  Exercises,  Full Body,  SF30,  Warm Up

    SF30 Day 15 — Cardio Dance and Kickboxing (30-40 minutes)

    I can’t believe we are half way through the Simple Fitness 30-Day Challenge! I hope you’ve had some fun exploring different styles of training and trainers. I’m having a blast sharing some of my old favorites and exploring new content. There’s so much good stuff out there, much of it free. To celebrate this halfway milestone, I’m sharing a 30-minute cardio dance and kickboxing workout from Pop Sugar Fitness. I shared an earlier Pop Sugar Fitness video featuring Katie Dunlop on Day 3 of the Challenge. PSF features a variety of guest trainers, which introduces me to a lot of new instructors to follow. Today’s trainer is Joseph D, a…

  • woman in white tank top wearing blue knit cap
    Cool Down,  Core,  Exercises,  Full Body,  SF30,  Warm Up

    SF30 Day 10 — Core & Cardio (25 minutes)

    I can’t believe we’re already 1/3 of the way through the Simple Fitness 30-Day Challenge!  I hope you all are discovering some new exercises and trainers who will help you meet your fitness goals.  Today’s video is from HASFit (Heart and Soul Fitness), led by married couple Joshua and Claudia Kozak.  Coach Kozak can be a bit of a cheeseball, but his workouts are solid and challenging.  His wife, Claudia, provides lower impact or less difficult versions of the moves, so you can still follow this video if you’re a beginner, have knee or back issues, or live in an apartment where you have to watch your noise levels.  This…

  • slim asian woman using smart watch and smartphone in park
    Exercises,  Full Body,  SF30

    SF30 Day 8 — HIIT Cardio (22 minutes)

    Yesterday, we focused on strength with Heather Robinson’s total body strength workout.  Get your cardio in today with this 22 minute High Intensity Interval Training (HIIT) workout from Fitness Blender.  Fitness Blender is one of my all-time favorite online workout programs, with access to over 600 free videos on their YouTube channel and a website that has 4 and 8 week programs for a modest fee (and they’re offering 70% off certain programs until September 30, making them even more cost effective).  Kelli and Daniel Segars are a married couple in Washington State who provide truly solid and thoughtful exercise and nutrition programs.  They don’t rely on diet and exercise…