Since the weather is warming up, let’s get our lazy cold weather asses back outside. Yes, the sun is starting to shine so open your shades, put on some shorts, and get running because we all love running, right?
Many of us slave away at the gym during the colder months running like its our job. No matter if you’re just maintaining your shape or trying to loose those extra pounds. But, lets face it, Archbold Gym is extremely hot and I’m not referring to the hot guys lifting the weights. It’s muggy, sweaty, and all types of gross. I swear that gym is sweaty all on its own.
So lets get motivated to run around campus for once. I know it’s hard and you don’t want to go outside let alone get out of bed, but it will be worth it!
To help you get out of bed, I’ve taken the time to gather a few running routes around campus that I find enjoyable, yet challenging.
The route in the picture above is 3.4 miles long and goes through Thornden Park and down through Main Campus. (This photo wont unload to Tumblr…) It has a variety of difficulties throughout the route, and well yes Syracuse is pretty much hill central so get ready. You know that grandparent joke when they say, “When I went to school I had to walk up hill both ways…” I think they were talking about Syracuse.
For other great runs I suggest going to mapmyrun.com and plugging in different routes and even checking out what other people have posted.
*I understand that this is Syracuse, New York targeted, but mapmyrun.com is a great source for anywhere and everywhere. Seriously still use the site its amazing.
Beach Body Pilates
Like I’ve said in every one of my fitness articles,
THE WEATHER IS WARMING UP.
PUT ON YOUR BIKINI WORKOUT FACE.
GET TO IT.
No but seriously, its nice out, soon enough everyone will be on summer vacation or wishing they didn’t have that internship so they could go to the beach. Either way, you want to look good even if your clothes are on so just do this workout to humor me.
These exercises work your core, as well as those pesky muscles you didn’t even know you had. Here are 4 of the Pilates I find helpful, but if you’d like some more feel free to visit Shape.com.
Bridge Attitude Lift
Reps: 10 on each leg
How to do it: Lie face up with your knees bent, feet flat on the floor and arms extended overhead, holding the ends of your towel in each hand (your arms should be hovering just above the ground). Pull your abs in tight and lift your hips off the floor into a bridge pose. Next, extend your right leg out parallel to (but not touching) the ground. Then, bend your right knee and turn your right heel up to the ceiling as you pull your leg in as close to your body as you can without dropping your hips. Extend your leg back out to your starting position.
Extended Side Crunch
Reps: 10 on each side
How to do it: Lie on your left side with legs extended, toes pointed, and arms extended overhead with the towel. You should be balancing on your side with your shoulders, hips, and ankles stacked so that your body makes a straight line from head to toe. Inhale and stretch your body as long as you can. As you exhale, shift your weight back slightly into your left ‘cheek,’ lifting your legs off the floor and slightly in front of you while crunching through the right side of your torso. Inhale again and lower back into your starting stretch position.
How to do it: Sit with legs extended on the ground, feet flexed and hip-width apart, and hold the towel tight at both ends with arms reaching overhead and slightly in front of you. Bend your knees slightly and stack your shoulders directly above your hips, maintaining a straight line from your tailbone to the crown of your head, pulling in at your waist (imagine you are wearing a tight corset). Raise your arms overhead and inhale. As you exhale, twist your upper body to the right and reach your towel to the outside of your right foot (as if you were trying to saw off your pinky toe with the edge of your left hand). Return back to the center start position and repeat to the left.
Swan Extension Row
How to do it: Holding the towel, lie face down with legs extended on the floor hip-width apart, toes pointed. Bend your elbows in by your sides so that the towel is pulled just in front of your collarbone and look down so that your chin is in towards your chest. Extend your spine and lift your chest and arms off the floor (keeping your toes on the floor). Pull your shoulder blades back and together as you lift up. Next, extend your arms (your arms should be outside of your ears) and lift your thighs off the floor. Hold for one count, then bend your elbows back in and lower your chest and thighs back to starting position.
Visit Shape.com and check out their awesome work outs, form tips, and photos so you can get a better idea of what these work outs look like.
Yes, Alessandra Ambrosio. Duly Noted.
Stepping stones to get THAT body but hey baby steps are still steps
How To Get The Perfect Donk
While pathetically dying in Core Training class everyone Monday and Wednesday, we learn and attempt to execute workout positions and exercises to get the core everyone is looking for. But how does that relate to your ass? Well did you know that your core is from your shoulders down through you thighs on both the front and back of the body?
According to my instructor, Debbie Bobbett, it is. She not only is the instructor for Core Training and Boot Camp classes on Syracuse University’s campus but is also the Co-Owner of Gazella Performance and Wellness Studio, located in Skaneateles, NY. She’s pretty amazing and yet a killer. I highly suggest taking one of her classes.
ANYWAYS, your donk can always use a workout and since bikini season is right around the corner, we all should strive to tone up. Here are a few workouts that I find helpful and might kill you in the process…
Donkey Kicks: I think this is pretty self explanatory, but if you don’t know, while on both hands and knees, swing you leg in towards your chest and back out over your butt. This shouldn’t be a fast movement and is repeated 12 times in 3 repetitions. Make sure you do this with both legs.
Standing Side Kick: With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts. Be sure to keep inner thigh parallel to the floor. Hold for 1 count, and then take 3 counts to lower to floor. Do 12 times in 3 repetitions, and then switch sides.
Fire Hydrant With Kick: On both hands and knees, lift your bended leg out to the side of your body like you’re a dog… peeing on a fire hydrant… get it? Do this for 12 times and on the 12th, hold your leg in the air while kicking out to the side of your body for another 12 counts. Do this for 3 repetitions on each side.
Hope these are helpful!!
- Brooke Leone
D.I.Y. Racerback Workout Shirt
- Old t-shirt (I used my old college tshirt! We were Home of the Fighting Poets. Hahahahaha. How threatening :P)
- Pair of scissors
TIME: 15 min
1. Cut away the crew neck the sleeves and the bottom. For the sleeves, you will want to start at the shoulder (you decide how thick you want the strap to be) and cut straight into the chest area. Then curve. If you curve the whole way, it’s gonna look weird on you. If you have no idea what I am talking about, no worries, just follow the tutorial, you can always snip away later. Tr to follow my pictures.
2. Clean up the edges. Decide how low you want the neckline to be.
3. Turn the shirt to the back and make a narrower racerback. Then cut a deep V.
4. Take the bottom edge of the shirt that you cut off and cut the seams off so that you’re just left with fabric.
5. Stretch it like a maniac. This is fun.
6. You’re left with a really cool noodle thing. It’s really long too!
7. About 2” above the bottom of the V tie a know with one edge of the noodle.
8. Wind it round ‘n round, then double knot it at the other end too. Cut off loose ends.
9. To make this a hi-low top, lay your shirt sideways and flat. Then starting at about 4-5” from the front center of the shirt start diagonally cutting down til you reach the back. You’ll want to cut straight for a bit at the front center then start creating the diagonal or else you’re gonna get a weird arrow shape with you open up.
DONE! Start pulling at the fabric to make rough edges go curly and to make your tank longer.
Wear with a bright bra to make it pop!
Oh and be sure to be the first to pin this to Pinterest! GO!
High Heel Help
All around campus I see girls strutting around in pumps, high heel boots, and wedges. My first thought is “How the hell can you be walking around all day in those?” My feet hurt after 10 minutes in heels plus I get blisters from almost anything. I have a love/hate relationship with shoes.
But while talking about this issue the other day, someone brought up a good point. High heels hurt so much because you’re slowly shortening your muscles within the ankle region of your foot and leg. I mean this is an obvious thing. You put on a peeped-toe pump and grow 5 inches. You’re pretty much on your tippy-toes, which is rarely comfortable.
According to fyiliving.com, this is a true fact. They created a study with women who wear high heels almost five days a week and with women who only wear flats and studied them for two years. Their outcome was that women, who wear high heels for a long duration of time, have shortened Achilles’ tendons and stiffness within the gastrocnemius (calf, lower leg) muscle bundle. OUCH!
However, I feel like sex appeal is like a drug here. Women hate the pain but love the look. No matter what, it’s worth it. The sex appeal that comes along with that stiletto is irreplaceable.
So to help continue your heel wearing days, here are some tips from fitsugar.com on how to stretch out those feet and legs after a full day of pain.
Shin and Ankle Stretch
· Cross your left ankle over your right with your toes pointed.
· Bend your right knee to increase the stretch, hold for 15-30 seconds.
· Repeat stretch before switching sides.
Towel Foot Stretch
· Sit on the floor with both legs straight out in front of you.
· Put the middle of a towel around the ball of your foot and hold onto it with both hands.
· Pull the towel back towards your chest while keeping your leg straight.
· To increase the stretch, bend your knee slightly.
· Hold this for 30 seconds and then repeat with other side.
· Find a curb or step and alternate hanging your heels off the edge.
· Hold for about 10-15 seconds.
· To deepen the stretch, bend your knees slightly.
For the complete list of stretches, visit fitsugar.com.
HERE IS CASSEY HO’S AB WORKOUT FROM MY POST BELOW!!!
Do it do it!!
I’m always on the look out for new workouts to try and different techniques to use. But with fitness, how many possibilities are there really? Some think workouts just are the same moves over and over again or in a different order. Thrilling…
However, I’ve been following this woman named Cassey Ho and believe me, she is a killer. She has several youtube videos of her workout routines and has a tumblr blog as well. She also created oGorgeous, which is a bag brand with yoga and gym bags.
But, of course, you’re thinking, “Well anyone can start a blog and post workouts but that doesn’t mean they’re creditable.” Well Cassey is certified by NESTA and Balanced Body University for mat and reformer. So she knows what she is doing and is amazing at doing it. Believe me, if you do one of her workouts you’ll feel how good she is. Literally. You’ll be in pain.
All of her workout videos are under 20 minutes and are actually fun. The one above is her You’ve God Abs! Flat Abs Challenge. In roughly 9 minutes she teaches you several different abs exercises that will kill you. You can do this workout 2 or 3 times or more but at the beginning, I suggest once.
Cassey also has nutrition advice, music, printables, fashion and several on her things on her sites.