Mardi Gras! It is a good time to celebrate, even in my workouts. And I do have to workout. ‘Tis the season of King Cake.

Dance and Be Fit: Carnaval Workout is a festive dance workout led by Kimberly Miguel Mullen and is fitting for the season. Mardi Gras is part of the worldwide Carnival celebration, so this video seemed to fit the holiday. This DVD is a workout inspired by Brazilian Carnival.

The workout includes three short workout segments, and a warm-up and cool down:

• Warm It Up (5 minutes)
  

  ‘Vanity Arms’

• Wind It Up! (12 minutes)
• Step It Up! (12 minutes)
• Jump Up! (13 minutes)
• Cool It Down (5 minutes)

Of course, the segments can be done individually or combined for a longer workout. Each segment is different, and there is not a lot of repetition. As the segment titles suggest, the workouts increase in intensity. ‘Step It Up’ and ‘Jump Up!’ are more energetic than ‘Wind It Up.’

The dances are inspired by Brazilian rhythms and moves, meaning lots of hips and big arm movements. Within each segment, the moves are repeated many times to build a choreography. For those without dance experience, the footwork may seem complicated at first. Mullen does not show modifications, but with practice, the workout can be done at different intensity levels.

The cueing is done by voice-over. There is an option to do the workout with Caribbean music only. Mullen dances barefoot and no equipment is required.

Bonus features include a ‘Bonus Performance,’ which features Mullen in Carnival costume. It’s more like clips of Mullen dancing than a performance. Also, the DVD features previews of Bollywood and a belly dance DVDs available from Acacia.

Dancing at home is one way to burn off King Cake calories. If you are near a Mardi Gras celebration, here are some additional suggestions from Molly Kimball of The Times-Picayune:

One-inch slice (diameter of a quarter): 100 calories
- Burn it! 25 minutes of strolling along the parade route will burn off the calories in a one-inch slice of king cake.
2½-inch slice (width of iPhone or Blackberry): 250 calories
- Burn it! Catching beads for 78 minutes will negate the calories in this average-sized slice of king cake.
Six-inch slice (length of a dollar bill): 600 calories
- Burn it! To offset the calories in this slab-like piece of king cake, you would need to second line for two hours.

And two hours is a lot of second lining, to say the least. But it’s nothing compared to the additional five hours it would take if you washed your king cake down with a 1600-calorie 32-ounce daiquiri.

Happy Carnival!

Two of my favorite things are fitness and fashion.   And, essie® has done it! They have bundled these two things into one beautiful bottle of creme nail polish!

essie’s  fitness themed collection, Yogaga, features soft, muted tones with fitness-inspired names that will leave you feeling fit from head to toe!

• Boxer Shorts – a winning blue
• Spinning Again – a driven brick red
• Pilates Hottie – a zen light lilac
• Marathin – a fit rosy pink
• Gym Dandy – a motivated greige brown
• Yogaga – a peachful sandy beige

According to the nail polish blogger community (yes, this exists!), the Yogaga collection debuted in early August. I may be slightly behind on the trend, but because the colors are neutral shades, they easily make the transition into fall.

As a runner, I can’t wait to get my hands on Marathin!  The pink is perfect for October (Breast Cancer Awareness Month) and I think the name is hysterical… After completing 26.2 miles, I better be thin!

You work hard at the gym to stay in shape and feel good, so why not polish your look with beautiful nails.

Happy Painting!

Photo from essie.com

Internet-based workout programs are an accessible way to workout at home. I’ve written about Flirty Girl Fitness LIVE and FitnessGlo. I like variety (and free trials), so I tried DailyBurn.

With DailyBurn, users pay a monthly fee (currently $10/month) for access to workout videos, nutrition advice, and the DailyBurn social network.

Of the three internet-based workout sites I’ve tried, Daily Burn has been the most versatile. You can watch workouts on your computer, but there’s also apps for iPhone, iPad, and Android. Plus, you can watch through an Apple TV or Roku. So, it’s great for working out at home or on the road.

Once you get started, you choose a program to follow. The programs rotate videos for a pre-set number of days (two weeks, a month, etc.). There are programs like Move! (a dance-inspired fitness program), 15 (15-minute sessions), and Inferno (kind of like the Insanity of the World Wide Web). New programs are also being added.

If you want to try something different than what the program prescribes, you can use the ‘Discover’ tab to choose any workout on the site. There’s plenty of workout styles and intensity levels to choose from–including kickboxing, yoga, dance, strength training, and stretch. A lot of the workouts don’t require any equipment, but some of the workouts use equipment like weights, a foam roller, bands, and kettlebells.

The workouts are led by six different instructors. They are very engaging and show a lot of personality (sometimes even having conversations with the camera person). Each workout has a section for comments about the workout, and the trainers often respond to questions and comments.

Before beginning a workout, you are asked to input your current weight, so the program can compute your calories burned. Some of the workouts also feature challenges where you can keep track of how many reps you did for a specific move and try to beat it during your next workout. You can also earn points to move up the virtual training ranks (from rookie on up) and read nutrition advice.

The site also offers a generous 30-day trial, but you do have to give your credit card information. You can cancel before your trial is expired if you don’t want to continue with the service. The site was fairly straight forward about when I would be billed, so it was easy to keep track of the length of time left in my trial.

Check out the DailyBurn website.

Admittedly, I would love it if yoga wasn’t just for a “rest day.” The yoga practice can be sweaty, challenging and strength-building. However, most people like to mix up their workouts. If you’re somebody who likes to run, spin, hit the elliptical, lift, do a CrossFit WOD and pop in the Insanity DVD all in a good week’s work, then yoga may be your best option for a rest day. The good news is, with this simple sequence, you are also hitting those muscles you just can’t get in other forms of exercise.

Here’s your simple, 30-minute yoga sequence for your rest day!

1. Balasana – Child’s Pose
   How to do it: Come to hands and knees. Bring the big toes to touch and the knees wide apart. Press the hips back to the heals or as close as they will come. Press the forehead to the mat or as close as it will come. The arms can reach forward or come alongside the body (palms up) for a more restful option. Hold as long as you feel necessary in order to calm your mind and ground your body.
   What it’s good for: Child’s Pose is ideally suited to give your back muscles – the #1 complaint area – a simple stretch. This is also a gentle release for tight hips. At the same time, Child’s Pose helps focus your energy. This is a great time to let the day or week fall away from your shoulders as you start to deepen your breath.
2. Marjaryasana/Bitilasana – Cat/Cow
   How to do it: Rise to all fours. Find the wrists under the shoulders, fingers spread wide, arms strong but not locked out. Find the knees under the hips, reach the feet behind you, tuck or untuck your toes. Inhale, lift the tail bone, drop the belly, reach the heart through the hands stretching out your chest. Exhale, lead with the tail bone as the sit bones reach down, and allow the wave to move through your spine, eventually tucking chin to chest. Focus on the movement in the upper spine rather than in the neck. Take 7-15 rounds.
   What it’s good for: This simple posture begins to reverse the tension built in the shoulders from sitting, typing driving and lifting weights. This movement also allows the synovial fluid in between the vertebrae to start flowing, lubricating the spine.
3. Kneeling Twist
   How to do it: Find all fours with a neutral spine. Walk the left hand forward and toward the center of your mat. Inhale, reach the right arm into the sky. Exhale, thread the arm underneath your body, through the window you created between your armpit and the floor. Come to rest on the right cheek, reaching the left hand as far forward as possible. For a deeper variation, begin to roll toward the back of your head. You may even step the left foot out parallel to the hip for stability and a deeper variation. Hold for 10 breaths.
   What it’s good for:  Twisting is one of the most therapeutic movements for the body. This gentle twist releases the cervical spine (neck), and begins to expand the intercostal muscles in the lungs, deepening the ability to breathe. This very light twist additionally compresses the organs, generating blood flow and aiding the digestion and detoxification process.
4. Classical Sun Salutations
   How to do it: This one is much trickier! Sun Salutations involve a series of movements. Here is how the classical version goes:
   • Start standing in Mountain Pose with the feet hip width distance apart and the hands in prayer at the heart
   • Inhale, reach the arms forward and up above your head
   • Exhale, fold forward over your legs, bending the knees if necessary
   • Inhale, step the Right foot way back into a low lunge, aligning the left knee just over the left ankle, lower the Right knee down, look forward
   • Exhale, step the Left foot back to meet the right, lift the hips up and back into Downward Facing Dog
   • Inhale, lift onto the toes
   • Exhale, lower the knees to the mat, then the chest to the mat in between the hands, keeping the hips lifted and the gaze forward for Crocodile
   • Continue the Exhale, slide onto the belly
   • Inhale, turn the tops of the toes down, reach the heart forward, lift the chest for Cobra
     Exhale, press to Downward Facing Dog
   • Inhale, step the Right foot all the way forward into a lunge, lining the Right knee over the ankle, lowering the Left knee to the mat, gazing forward
   • Exhale, step the Left foot forward to meet the Right, fold forward
   • Inhale, rise up reaching the hands in front of you then to the sky
   • Exhale, hands to heart
   • Okay, so that is one-half of one round! Repeat on the Left side to complete a round. Take 5-10 rounds as quickly as possible without compromising alignment in the body. Confused? Here is a video to help!

   What it’s good for: Classical Sun Salutations are a fantastic way to warm up and stretch the major muscles before any type of exercise; they are also a great way to wake the body up in the morning or re-energize after a long day of work.

5. Tree Pose
   How to do it: Stand at the top of your mat with the feet hips width distance apart and hands at the hips. Look at one spot on the floor in front of you. Shift the weight into the Right leg, turn the Left knee and toes out to the side. Lift the Left leg up the Right leg any amount, either to the chin or to the inner thigh, avoiding the knee. Press the left foot into the Right leg, forming a strong connection to help with balance. Begin to bring the hands to the heart or up to the sky. Lift the gaze any amount. Hold for 5-10 breaths.
   What it’s good for: Tree Pose is the most approachable balancing posture. Balancing helps with coordination, focus and mental clarity. The fast-twitch muscles on the standing ankle will kick into gear, making them stronger. This helps to keep you balanced in any activity you perform. Tree Pose is great practice for the aging population to help them maintain equilibrium.
6. Crescent Lunge Flow
   How to do it: This will be a series of postures to help awaken the body.
   Cresent Pose – From standing, bring the hands to the hips, step the Right foot back. Find the Left knee over the ankle, rise onto the toes of the Right foot, lifting the heel toward the sky. Shift the Right hip forward slightly, squaring the hips forward. Reach the tail bone to the Earth to avoid overarching the low back. Find your balance by engaging the inner thighs. Reach the arms to the sky. Hold for 3-5 breaths.
   Twisted Crescent – Release the Left hand to the Earth. Reach the Right hand to the sky directly above the shoulder, twisting your chest to the Right. Gaze at the Right hand. Inhale, sweep the hand over the ear, allow the fingers to brush the Earth, making a wide circle with the arm. Exhale, reach the hand behind you, continuing the circle. Take 3-5 circles with the arm. Step the Right foot forward. Repeat on Left side.
   What it’s good for: Crescent pose is a balancing posture that helps stretch the frontal hip points and work the core. Twisting releases the spine further. Taking circles with the arm opens the shoulder joint, and following the arm with the gaze is a great stretch for the neck.
7. Warrior 2 Flow
   How to do it: From standing, step the Right foot way back and turn both feet to the Right. Reach the arms wide, and step the ankles beneath the wrists. Lightly turn the Right toes in, about 15 degrees, and allow the Right hip to shift forward the same amount. Turn the left toes straight forward. Bend into the Left knee  up to 90 degrees for Warrior II, reaching the arms straight out to the sides. Inhale, turn the Left palm up, slide the Right hand down the Right thigh, reach up and back for a side stretch called Reverse Warrior. Exhale, shift the top of the body forward, bending in the front hip. Bring the left hand to the Earth or – if that’s too much – bend the Left elbow and place it on the Left thigh for Extended Side Angle. Hold for a breath or two, then repeat the flow from Reverse Warrior to Extended Side Angle. Take 5-10 rounds. Step forward. Repeat on Left side.
   What it’s good for: This sequence is often called Dancing Warrior. It begins to stretch the outer Left hip, builds stability in the legs, and allows the upper body to be fluid. You will start to feel some heat in the body in this sequence.
8. Pigeon Variation
   How to do it: Come to a wall, lining your mat up perpendicular with the wall. Come to seated with the Right hip directly up against the wall. Gently, begin to turn to the Right, swinging onto the back and extending the legs straight up the wall. Bend the Right knee. Place the Right ankle on the Left thigh just above the Left knee. Flex the Right foot, and place the Right hand gently on the Right inner thigh, opening it to the side. Begin to bend the Left knee until you feel a stretch in the outer Right hip. If the hips or shoulders start to lift off the mat, you’ve gone too far. Hold 10-15 breaths. Repeat on Left side.
   What it’s good for: Stretching the outer hip releases the low back. This pose is a great counter pose to nearly any Yoga pose as it relaxes the hips, lightly stretches the hamstrings, releases the back and relaxes the shoulders.
9. Legs up the Wall
   How to do it: Easiest pose in the book! Just reach both legs up the wall and relax. You can tie your thighs together with a strap for an even more relaxing option. Lie on the back for 3-5 minutes as you deepen your breath and allow the mind and body to fully relax.
   What it’s good for: Reaching the legs above the heart will drain stagnant fluid and lactic acid from the legs. This pose stimulates the lymphatic system, reduces cramping and fatigue in the legs, and creates a relaxing feeling in the body. If you are too sore to do anything else, this is your pose!

This sequence will take 30 minutes to an hour. It can be done anywhere and without the use of props. Enjoy! You are your own true teacher.

Photo via Flickr user sugarmelon.com

I’m running a half marathon in two weeks. I’d rather not talk about how my training is going. Let’s just say, I’m now focused on making sure I have a decent outfit because I won’t be setting a personal record.

I’m not where I want to be in my training, but I’ve still enjoyed starting to get back into the routine of running. I recently moved from Tampa to St. Pete. On my first run in my new neighborhood, I stopped. I wasn’t (totally) out of breath or cramping up. I stopped because a pod of dolphins was swimming near the shore.

Even if you’re a serious athlete, I hope you get to take some time to stop and watch the dolphins, or the birds, or whatever wildlife and other neat things are in your neck of the woods.

Jackie Warner’s Power Circuit Training

Am I the only one who thinks an intense game of Fruit Ninja on the XBox Kinect counts as a at-home workout?!  I have a little addiction to slicing some fruit with blades created by flailing my arms and kicking my legs. It’s seriously some a light cardio workout and an upper body shaper.

In case you’re skeptical about the Fruit Ninja workout, there’s other options. Amazon is selling Personal Training with Jackie: Power Circuit Training for $6.49 (at the time of the writing of this post). That’s a bargain price for a great workout DVD! Warner may not be a household name like Jillian Michaels, but her workouts are just as tough (but usually shorter).

There are five workout options on Power Circuit Training—one 40-minute ‘Total Body Circuit’ and four premixed 15-minute workouts (‘Total Body Circuit,’ ‘Abs Only Circuit,’ ‘Lower Body Circuit,’ and ‘Upper Body Circuit’). Each workout has a quick warm-up and cooldown stretch. On the video, Warner focuses on nine body parts: quads, hamstrings, glutes, chest, back, biceps/triceps/shoulders, upper abs, lower abs and obliques. Three exercises are done to focus on each area (i.e. deadlifts, bridge extensions, and reverse planks for hamstrings). Each move is done for a minute. The three moves are then combined into a power segment. Warner is encouraging throughout, but the workout can move fast, especially if you aren’t familiar with the moves. Hand weights are required.

Personally, I’m glad Warner’s workouts are so time efficient. The sooner I get back to slicing and dicing pineapples and passion fruit, the better….

It’s been raining for the past couple of days.

Fine by me. The rain doesn’t throw off my workout schedule. I’m like a mail carrier when I exercise at home–neither snow nor rain nor heat nor gloom of night stays me from completing my workout.

Unfortunately, I can’t say the same for outdoor playtime for my kid. He goes a little stir crazy on these rainy days when he can’t go outside.

Sure, I can (and do) have him run circles or play a version of Simon Says in the living room. But, when that gets old, I’ve been trying different ways to keep him entertained and moving. I turned to my own favorite methods for moving at home–DVDs and video games.

For Christmas, my son received Sesame Street’s Once Upon a Monster for the XBox Kinect. In this game, Elmo and Cookie Monster lead the player through an interactive storybook. The game is fairly simple to play. Because it’s a Kinect game, there are no controllers. The Kinect sensor reads body motions and voice commands, and my three-year-old quickly caught on. There were parts where I had to help my son through, but overall he played with ease and had a great time. The game isn’t billed as a fitness game, but it will have kids waving their arms, dancing, jumping, and ducking.

My son often watches me do my yoga videos, and he wanted to join in. The kid has his own yoga mat now and his own yoga video too. Yoga Kids, Vol. 2: ABC’s for Ages 3-6 is a simple, kid-friendly yoga practice led by Marsha Wenig. There are 26 chapters for moves A-Z (i.e. “M” for Moo-Meow [a cat/cow pose],”N” for namaste, O for om). My son rarely will do all the chapters. He has his favorites (especially driving a car and inflating and ‘flying’ like a hot air balloon) and asks to do “my yoga” at least once a week.

These suggestions are appropriate for the preschool crowd.

Happy New Year! Have any health and fitness resolutions for 2013? I do. Moving before Christmas derailed a few weeks of healthy eating, but now that I’m getting settled in my new place, it’s a good time to keep this in mind as I get ready to fill the fridge.

Pilates for Beginners with Lara Hudson

Whether you’re busy with the holidays or stuck at home in a blizzard, at-home workouts are a great options for staying fit. There are plenty of DVDs that clock in under twenty minutes for the busy season.

Denise Austin’s Shrink Belly Fat features three 15-minute core workouts.  “Cardio Abs” is a standing ab series. There’s a light cardio element to the workout. A hand weight is required. In “Athletic Abs,” Austin utilizes moves like planks, crunches, and a toned-down Turkish Get Up to tone the middle. “Classic Abs” is a floor ab series of tried-and-true moves like the bicycle, the side plank starfish, and crunches.

Don’t feel like putting on shoes? Try 10 Minute Solution: Pilates For Beginners. Like all 10 Minute Solution videos, there are five ten-minute workouts. This one features Pilates for the core, lower body, upper body, total body, and stretch led by instructor Lara Hudson. The upper body workout is a particularly workout for the triceps, and the stretch workout is very relaxing.

See…you can fit in some fitness before the end of the world (or at least before your fabulous holiday party).

Getting busier during the holidays? Maybe–just maybe–you can find fifteen minutes in your day for a workout.

Cross Training for Fitness features five unique fifteen-minute workouts. The workouts are alternatively led by Guillermo Gomez and Jessica Smith. Both instructors offer good cues and demonstrate good form. Gomez adds some Latin spice in his instructions, occasionally throwing in some Spanish. (“Y cuatro, y tres, y dos…)

The workouts combine elements of kickboxing, yoga, qigong, strength training, and Pilates.

“Cardio Kickbox” is a basic cardio kickbox workout led by Gomez. Smith leads “Strength & Flexibility,” and Gomez leads “Lower Body Balance.” Both workouts give a kickboxing flair to the toning workouts. “Core Power & Flow” is led by Smith and combines kickboxing and Pilates to tone the core. Both instructors are featured in “Relax & Restore,” which focuses on breathing and has some light stretches.

No equipment is required, but a yoga mat is suggested.

This video is a reissue of The Yin Yang Fusion Workout.