Countertops are the perfect height for some easy push-ups. With your hands shoulder width apart use a 4 count to lower your body against the edge of the counter then return to your starting position on a 4 count. By slowing the pace down you are working your muscles at an increased intensity to compensate for the less strenuous angle. Start with 3 sets of 15 reps. This works your triceps, back, chest and core.

A sturdy sink ledge for squats. Hold on to the lip of your sink bend your knees and lower your body at a 90 degree angle as if you were going to take a seat in a chair. Pace your movement in a slow controlled 4 counts down and up. The slow pace will increase the intensity of the workout. Start with three sets of 15 reps. This works your quads, glutes and hamstrings.

Milk magic. Use a plastic gallon or  half gallon container(depending on your strength-could skip the container all together and still get the bene’s) of milk filled with liquid as a weight. Squat holding the milk container next to your right hip. Keep your arms straight and raise the carton up and across your body until you’re standing and the container is above your left shoulder. Lower back to start. That’s one rep. Do 2 sets of 10 to 15 reps on each side of your body. This works your core.(Try this movement when loading and unloading the dishwasher for an extra few minutes of training time –don’t drop any dishes tho!)

By the time you are done your meal will be ready, your body’s been trained and now you can sit back with your family, a glass of milk and enjoy the evening. Think Milk is just for kids think again, check out…. http://kerrizane.com/generation-jones/diet-tricks/moo-magic/

Jumprope.  About a month ago I bought myself a grown up jumprope. I was inspired by watching how boxers use them in their warm-ups before they get in the ring. It seemed like in no time they worked up a sweat and amped up their heart rate. Try 30 second intervals with the jumprope. You take a turn and then let your child take a turn. Ten minutes will burn 135 calories. It works your shoulders, arms, chest and legs.

Skipping. Have a skipping race with your kids to see who can get to the end of the block first. A start and stop race back and forth along a path for 10 minutes will burn twice as many calories as running. It works your legs and arms.

Hula hoop.  Next take a spin in the center of a hula hoop. Another great way to engage with your children to see who can keep the hoop in play the longest. Thirty minutes will burn about 200 calories or use a weighted hoop and double the burn. It works your hip and back as well as arms and legs.

Hop scotch. Then get your sidewalk chalk out and draw a hop scotch game on the ground. A few rounds of this game with your mini me’s will burn about 340 calories an hour. It great for your legs and balance.

Cartwheels. Finish off your playtime with some good ol’ cartwheels. It is good for your overall arm strength. There are no real stats on how many calories you burn.  But the mere fact that as an adult you can still turn your whole body upside down and around is exhilarating and will put a smile on your face.

It’s multi-tasking at its finest.

1. Wall walk-ups – lie on your back with your feet flat on a wall at a 30-degree, legs together. Lift your shoulders and grab your outer thighs. Hold for 30 seconds. Let go of your legs and hold for another 30 seconds. Then move your legs up to 60-degrees and repeat the lift and hold. Repeat each 5 more times.
2. Half crunch – sit with your legs wider than hip width apart, knees bent, arms crossed across your chest. Lower your upper body to two thirds off the floor and hold for 20 seconds. Return to sitting straight up. Do twenty each for 3 sets.
3. Bottoms up- sit on the floor and bend your knees, feet flat on the floor. LIft your bottom up off the floor, hands behind your head. Slowly lift your upper body toward your knees and lower back to the floor in a 3 second up 1 second down count. Repeat 20 times and 3 sets.

One to 15 minutes will temporarily better your hand eye coordination

20 to 30 minutes of cardio will help you process information faster and focus attention for up to an hour after your workout.

90 to 120 minutes will raise your HDL (good) cholesterol and improve the way your body metabolizes sugar into your bloodstream.

As you probably know, I am the queen of exercise improvise. There are no excuses for getting a good workout anywhere anytime. So, if you don’t have a gym membership or a load of iron ore lying around your house, do not despair. I’ve found you can do the exact same kettlebell workout with a loaded laundry detergent bottle. You need to purchase the ones with handles. Make sure the plastic seam on the inside of the handle has been smoothed out.

Fitness experts recommend that women use kettlebells between 8 and 15 pounds. A full container of liquid detergent weighs 15 pounds. Voila.

To start your very own homegrown kettlebell/laundry detergent fitness program try these three all around movements:

Single arm swings (targets glutes and quads)

Stand with feet hip width apart and place kettlebell (or detergent container) between your feet. Lower your body to a squat and pick up the bell/container. Swing the bell/container upwards parallel with the floor as you move to a standing position. Repeat this movement 12 times. Switch arms. Do three sets alternating arms.

Half sit-up (targets abs, core and shoulder)

Lie flat on the floor with your right leg bent and a kettlebell/detergent container close to your right shoulder. Pick up the bell/container and rest it against the back of your forearm.  Extend your right arm out to the side and rest it on the floor.  Gently press the bell/container upward extending the elbow. Begin a half sit up pushing off your left arm, curl your body upward. Hold briefly before uncurling and return to the floor. Repeat this movement 12 to 15 times with each arm. Do three sets on per side.

Shoulder press (targets shoulders and triceps)

Stand with both feet together while holding a kettlebell/container at chest height close to your body. Complete 12 to 15 standing lunges with each leg. Maintain a 90 degree angle with your forward leg. Take a 30 second rest after completing each set. Do two more sets.

1. Side bends. Standing in line at the grocery check out. Instead of picking up the latest issue of People magazine hold your core tight and bend from side to side reaching your finger tips as far down the side of your leg you can go. Or watching TV, pick up some light weights, (two or three pounds) hold them in either hand and bend from side to side. Start with 15 each and work up to 30. Do three to five sets

2. Leg lifts. Lift your bent knee to your opposite elbow curling at your core. Leg is held at 90 degrees and finger tips are behind your head and elbows at 90 degrees. Work each side, opposite knee to opposite elbow 15 on each side and work up to 30.  Do three to five sets.

3. Forward bends. Hold your finger tips behind your head and bend forward from your waist in a smooth easy movement down and up. Engage your core and try to do as many as you can in one minute. Do three to five sets.

Every day in our environment you can find a myriad of potential tools that can be used as exercise equipment. One of my favorites is the park bench. Whether you are out taking a walk at your favorite park or watching your kids on the swings at the playground you will inevitably run into a bench. Perfect for push ups and dips. The best part is that these exercises work the back of your arms or tricep area which always seems to be a trouble spot for women as we age.

So instead of just passing by the bench or sitting down for a half hour to watch your children play, try some intervals with each of these exercises. The height of the bench will make full leg push ups easier than attempting the military style push ups performed on a flat surface. Face the bench, arms shoulder length apart, legs straight out behind you on your toes. Inhale and press down till your forehead almost touches the edge of the bench. Try not to lock your elbows and exhale on the up phase. Start with 10 to 12 repetitions.

Alternate the push-ups with dips.

For the dips, place your hands on the edge of the bench about hip distance apart, feet flat on the ground, knees at a 90 degree angle.  Push yourself up without locking your elbows. Do 10 to 12 repetitions of these.

Start with three sets of each exercise and work up to five sets in a half hour.

Incorporate this routine into your exercise program twice a week and you will see an amazing difference in the definition of your arms.

Your grass is green

Ten good reasons to stretch:

1. It takes less effort to move through your day.

2. It decreases your risk of injuries from simple movements. Activities like reaching the bowl on the top shelf are easier.

3. It improves circulation. No more popcicle toes.

4. It will decrease joint degeneration. Less osteo issues.

5. Increases neuromuscular coordination. More nerve impulses means a tuned in central nervous system.

6. Improved balance and posture. You will look better, taller and more steady.

7. Decreases the likelihood of lower back pain

8. Reduces muscular tension. It’s giving yourself a massage.

9. Increases enjoyment of physical activities. When you are more agile everything is more pleasurable from a tennis game to a bedroom game.

10. An overall feeling of well being .

After a short 5 to 7 minute warm up, like a walk or marching in place, slowly stretch. Hold each of your stretches between 30 seconds and 1 minute. Three of the essential stretches is to touch your toes keeping your knees straight. Raise your arms over your head, straight up, bend your elbow and try to reach the small of your back. Finally lay on your back and pull your knees to your chest, then stretch each leg over the other from side to side.