NEW 23 Minute Whole Body Workout Video

Hi All!  Check out my new 23 Minute Whole Body Workout - Muscle Blow-Out Session at:

http://www.youtube.com/watch?v=83h4viTTnM8


Remember to give it a "thumbs up", share it, and subscribe!  Then stay tuned for more bootie kickin' goodness!

My Whole Body Workout on Fox4KC!

Happy February!  Amazing how time flies!  Many of you set fitness goals for your New Years Resolutions this year and now is when the initial excitement and enthusiasm typically starts to wane...kick up your routines with this short workout on Fox4KC. 

http://fox4kc.com/2014/02/03/meteorologist-joe-lauria-works-out-with-the-united-studios-of-self-defense/
(Please like the video and pass it on on your Twitter, Facebook, etc.)

Joe jumps in to our whole body workout

For the workout, do these moves back-to-back for 30 seconds each, alternating sides.  You will want to go for 4-8 rounds to get the full benefits.  As an alternative, you can simply add in the individual moves to your current workout to spice it up a bit.

Note:  This is an abbreviated version of the workout...Joe and I had a bit too much fun chatting to get the full piece in...so, stay tuned!  I will be posting the workout in it's entirety next week.

2-Minute Mini Workouts - How to stay fit throughout the day

With the New Year a lot of us made the resolution to exercise more this year…to be healthier and fitter.  Part of this commitment requires you to set aside time for yourself every week, time to invest in your health and thus in your future.  But, it’s also about making fitness and exercise a part of your everyday life.

Sometimes we have a hard time working out as much as we want to (or need to).  That’s what this week is all about how to exercise while on the move.

Continuing on my mission to help you all stay fit, active and toned this year, this week’s exercises will help keep you on track even when you can’t get in that extra 1 hour workout session.   Sound good?  Well get ready for the “Toothbrush Workout”! 

Ah…don’t dismiss this funny sounding muscle toner...these little sessions will help keep your legs toned, your booties lifted and your core and arms strong.  And, when schedules get pushed to the max, as will inevitably happen at some point, every mini-workout session counts (research has recently shown that these little mini-workouts throughout the day actually can add up to a full workout, giving similar health and physical benefits). 

Add in these 2 minute mini-workouts, morning and night, along with the other mini-workout ideas below to make sure you will be looking and feeling your very best, even when you can’t workout 4 or 5 days a week.

“Toothbrush Workout

 Note:  This is much easier if you have one of those electric toothbrushes…added benefit, those are better for your teeth anyway.

Leg Lifts – Back, Side, and Front

Begin by pulling in your belly, lifting you chest, and flexing your legs .  While holding on to the sink, we are going to do 10-15 repetitions on each kick, on each leg.  Try to keep the lifting leg from touching the ground so that you work the stabilizing muscles in your legs and core.

Back:  Lift your right leg straight behind you until you feel your hamstrings and glutes activate.  Pause for 1 second at the top of the lift before returning to the start position. 

Side: Keeping your right leg straight, lift your leg to the side while keeping your knee facing forward (this will work the sides of your leg); Think of pressing your hip forward.  If you let your knee point toward the ceiling you will be working the front of your leg.  Pause for 1 second at the top of the lift before returning to the start position. 

Front:  Make sure your belly is in, chest lifted, legs flexed.  Slightly turn your toes out in order to work your inner thighs along with the front of your leg.  Slowly and with control, lift your leg up in front of you.  Again, pause for 1 second at the top of the lift before returning to the start position. 

Squats

Start with your feet wider than shoulder width, belly pulled in, chest up and open.  Remember the lower you go the wider your feet will need to be.  That said, make sure you aren’t doing the splits!  Your knees should be over your ankles, not inside of your foot width or past your toes!  Keeping this position, press your knees out and squat down and back up, keeping the motion smooth.  Go for at least 40-50 squats.

Modification:  Hold on to a hand weight and add an uppercut punch as you press up from your squat.  Do 20-25 on one side, then switch hands and repeat (yes, this is where the electric toothbrush is really handy).

Stairs

Walk the stairs…easy enough!  You can alternate between taking stairs one at a time and two at a time.  Go as fast as you can go while still being safe with that toothbrush in your mouth.

More ideas:

Doing laundry?  Cooking?  Watching TV?  Try some of these 2 minute (or less) exercises ideas out.

•        Need something upstairs or downstairs?  Take the stairs two to three times instead of just the once.
•        Arm circles!  Jog in place while doing big arm circles to the side, overhead, and in front (Note: 
  
  you’re your arms pressing out and circle from the shoulder, not the elbow or wrist).
•       Do the twist: Stand with your feet hip width apart, crunch your core, and twist side to side.
•       Tricep dips using the sofa or chair (Note: Remember to keep your belly pulled in, chest up and open, and elbows pointing behind you.  Try to get your triceps parallel to the floor at a 90 degree angle).
•      Counter push-ups…perfect to do in between stirring your dinner on the stove (Note: As always, keep your belly in and chest open.

9 Minute Power Cardio Kickboxing VIDEO!!!

Check out my Cardio Kickboxing power workout on YouTube!  Remember to "Like", "Share", and "Subscribe"!  Then stay tuned because there is more to come!

 

 

10 Minute Power-Workout -- Whole Body Interval Training

Whew-wee!  Only 1 week to go until Turkey Day!  Like me, I’m sure most of you out there are trying to figure out what to cook, how many people to plan for, and how to clean, decorate and get the house ready for guests.  All good things, but all time consuming.

That’s why this week I am going to feature another short, jam-packed exercise routine.  Even though extra time is pretty slim this next week, I know you can squeeze in a few 10 minute workouts.  Luckily, this routine utilizes the interval training method so you can blast away more calories and get the most out of your training (see last week’s information on interval training).

Aim for doing this workout routine at least 3 times over the next week.  Have more than 10 minutes?  Do the routine back-to-back or add in last week’s “15 Minute Power-Workout – Whole Body Interval Training”.

10 Minute Power-Workout – Whole Body Interval Training

Note: Grab a weight for this one to kick-it-up even more

1.       High Knees Jogging In Place (quickly)

2.       Jumping Jacks (touch your hands together at the top and go wide with your legs)

3.       Jabs with Weight (30 seconds each side – fast!  Make sure to pull your arm all the way back)

4.       Squat Front Ball Kicks (squat low and kick high (get your knee up!) while holding your weight to your chest)

5.       Invisible Jump Rope

6.       Bicycle Crunches (hold your weight to your chest)

7.       Mountain Climbers (try to balance your hands on your weights)

8.       Hands and Knees Back Kick (30 seconds each side – fast!  Keep your belly pulled in, knee to chest, then press straight back through your heel)

9.       Quick Side-to-Side Step (touch your feet together and twist your arms across your body)

10.   Squats with Tricep Curl (hold your weight between your hands, behind your head – extend your hands up as your squat down low)

11.   Side Blade Kicks (30 seconds each side – fast! Keep your toes pointing to the front as you kick out, pull your leg back in to work your inner thighs)

12.   Jumping Jacks (touch your hands together at the top and go wide with your legs)

13.   Invisible Jump Rope Backwards

All bolded items are hard and fast for 1 minute (unless specified 30 seconds each side).  Push yourself and get winded; this is essential to get the full benefit of interval training.

All non-bolded items are 30 seconds and the “easy” section of the workout.  Try to relax your breathing but still keep working!  Move at a moderate pace; you should be able to talk to a friend but still be breathing a bit heavier than normal.

 Like this?  Follow me on Pinterest and pass it on to a friend!  Plus, continue to check out my www.bewellwithjanell.com blog for more great exercise moves and tips for living your best life.  Want to try out a class with Janell?  Call Kempo Fitness (913-649-4422) and reserve a free introductory lesson.

15 Minute Power-Workout: Whole Body Interval Training

We are down to only 2 weeks before Thanksgiving festivities ensue…followed by 2 months of jam-packed schedules of get-togethers, events, and celebrations.  Although your time might be limited, continuing to workout is going to be essential to maintaining your health and fitness goals….and your sanity!

Over the last year I have continually read and heard about the benefits of interval training, giving you more results in less time (or even greater results in the same amount of workout time).  A doctor I heard of the radio the other day even said he saw comparable benefits in individuals who did 3 30-minute interval training workouts a week as those who did 5 1-hour regular workouts a week (Check out the first link below).  Luckily for my students (and all of you) this is how I have structured all of my cardio kickboxing classes!

While all of our time will be limited over the next few months, let’s use interval training to our advantage!  So let’s get started with this 15 minute power-workout routine to rev up our engines and make sure we look and feel great this holiday season!  Then, stay tuned in to Be Well With Janell because I will continue to upload new workouts, exercises, pictures, videos (yay!), and more!

Note: Want to make it a high-intensity interval training workout (HIIT)?  Use a heavy bag and weights for all the exercises below – not sure how to do these moves?  Check out my blog or call in to our dojo and we’ll get you taken care of (Kempo Fitness – 913-649-4422).

15 Minute Power-Workout: Whole Body Interval Training

1.       Jumping Jacks (30 seconds regular, 30 seconds Nordic)

2.       Jabs (1 minute each side, with fast feet)

3.       Jog with High Knees

4.       Side Blade Kick Leg Lifts (1 minute each side)

5.       Jump Rope

6.       Squat Front Ball Kicks

7.       Side Shuffle Step – fast!

8.       Backward Jump Rope

9.       Mountain Climbers

10.   Side-to-Side Step with Arm Lifts

11.   Punches – hard and fast, with squat (10 punches high, 10 in your lowest squat, repeat)

12.   Side Knees (1 minute each side)

13.   Jumping Jacks

14.   Side Shuffle Step – fast!

15.   Cool Down Jog

All bolded items are hard and fast for 1 minute (unless specified 1 minute each side).  Push yourself and get a bit winded; this is essential to get the full benefit of interval training.

All non-bolded items are 30 seconds and the “easy” section of the workout.  Try to relax your breathing but still keep working!  Move at a moderate pace; you should be able to talk to a friend but still be breathing heavier then normal.

 Check out these websites for more information on the benefits of interval trainings:

http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx

http://www.mayoclinic.com/health/interval-training/SM00110

http://www.webmd.com/fitness-exercise/video/summer-fat-burning-workout

How to: Get-Into-Shape-Immediately

It's official. I just found out I'm testing for my 3rd degree black belt in a month.  As you know, I just had my baby girl 3 months ago so instead of excitement, I'm filled with nerves. So, I have now started the "must-get-back-into-shape-immediately" game plan. Now, here's the great thing about this plan: I'm not doing anything crazy to get back into shape. Come on, I have to be realistic!  I am still taking care of 2 kiddos all day and having to provide the exclusive sustenance for 1 of them (nursing); I have to take in enough calories and have enough energy to do both of those things. 

This is important because it makes what I'm going to do to get back into shape is something all of you can do.  Yes, we all want to look and feel great in as little time as possible, but who wants to do some crazy workout-2-hours-every-day plan to get there?  Very few people.  And you know what?  Only very, very, very few people will maintain the results they get from doing it that way; it's just not sustainable.  Instead, overall good health and fitness is something you have to work at every day and every week.  Sorry!  But, if you want (or in my case need) to step it up for a bit, you can do it by simply making the most out of the time you have to workout.

I'm going to be doing at least a little bit each day to help tone my muscles, build endurance, and remembering my material (since for me I am working toward attaining that 3rd degree).  And the times that I have a scheduled workout planned, I am going to push myself as hard as I can.  Yes, that means I expect to be dripping sweat at the end of my workouts, and to be sore, but that's what I need to do to get results.  When I do squats (or a horse stance in martial arts), I'm going to push my limits and get my legs burn.  When I punch, I'm going to punch with gusto and put my whole body into it, and when I do my "break" exercises (like jogging in place), I'm going to try and go just that little bit faster than my normal pace.  And that last bit is what is key: just do that little bit extra....that little bit more effort....that little bit lower or harder...that is what is going to get me into shape and ready for my test.

For all of you out there, if you are trying to reach a goal, start with something you can do. 
1. Give yourself an "end date" that is in the near future (for me, that's my test).  This way you know that you need to do that little bit extra for just ____ weeks; then you can re-evaluate at that time.
2. Do a little something each day to bring you closer to your goal.  It can be as simple as taking the stairs instead of the elevator, going up and down the stairs twice instead of once, parking farther away from the store entrance, and walking briskly. 
3. In all of your scheduled workouts, do just that little bit extra.
4. Lastly, if you really want to get in shape, you need to workout (and by workout I mean get yourself sweating) at least 3 days a week (ideally 4).

All of you can do those 4 steps, just like I am.


Only have a few minutes?  Try this quick workout to get your blood pumping and tone your body.

20 Jumping Jacks
20 sets of Front Two-Knuckle Punches
10 Squat Front-ball Kicks
5 Push-ups
15 Mountain Climbers

Repeat 2-4 more times.

Work your Core (and Whole Body) with the Ballerina Bow!

This week I am writing with an injured pinkie finger.  The reason I mention this is not that I’m hurt, but because of how I got hurt.  As you know, I recently had a beautiful little girl (2 months ago) and I just started teaching again and doing my cardio kickboxing classes, all of which are going great.  I started back to my martial arts training this week, which also went great, until we started goofing around.  You see, I didn’t get hurt punching or kicking the heavy bag, nor did I get hurt practicing defensive maneuvers and takedowns with my fellow instructors, no, instead I jammed all the joints in my pinkie finger while goofing around. 

I mention this because we often hear “oh, I’m too old for that” when asked if they want to try martial arts or cardio kickboxing.  I think the fear of getting hurt is perpetuated by all the MMA out there and (to be honest) poor instructing.  Our students are more likely to get hurt out riding their bike, walking in their yard, shoveling the show, etc. then in our dojo.  When working out, it is important to find a place that is safe and fun, a place that will teach proper technique, make sure you are actually doing it, and then teach you how to modify as needed.  If you go to a place like this, like ours, you can do marital arts or cardio kickboxing at any age.

-

It’s core work this week!  So get ready for the:

Ballerina Bow

Note: If you tend to have lower back pain, try substituting this move out for the standard floor crunches.

Begin standing.  Pull your belly in to support your lower back, open and lift your chest, and relax your shoulders.  Maintaining this position, raise your arms up over head, making sure to keep them straight and extending out through your fingertips (this activates all of your arm muscles).  This is your starting position.  To do the Ballerina Bow, simply bring your right leg up as you simultaneously bring your arms down in front of you; think of high-fiving your shin.  Then return to your starting position and repeat on the other side.  That’s it!  You are doing the Ballerina Bow.  Remember to fully extend your lifting leg to activate your leg muscles; the higher you lift your leg, the more you will work your lower abdominal muscles. 

The best part about this exercise is that it will work your entire body.  After just a few of these you should start to feel your shoulders, core, and quads beginning to burn; this is a good thing!  Go for 3 1-minute rounds, making sure to keep the tempo up in order to get your heart rate up. 

Core Workout with the Leg Roll!

This week my family is headed to the Bartlett family get-together where the cousins get to run around and play together, the grandparents are in heaven because they are will the whole clan, and us parents (hopefully) get to relax a little (ahhhh).  During this trip I know there will be lots of physical activities: swimming, hiking, and games of tag (to name a few).  Although these are not the traditional workout, they will definitely be doing just that: working us out!  With all of warm summer days ahead, I encourage all of you to try out a few of these fun activities; just make sure you actually do them hard and fast enough to get your heart rate up a bit!  Getting out in nature to exercise will not only be good for your body, mind, and spirit, it will also be a lot of fun.

That said, if you’re camped out inside or watching movies with the family, try out this core toning exercise; you can lie down, “relax”, and still be working on those great abs!

Leg Roll

NOTE:  You ideally want to use an exercise ball; if you don’t have one, you can modify by putting your legs up on a sofa (but it will be a bit more challenging).

Start by lying on your back, arms extended out from your sides.  Pull your belly in while pressing your arms and palms into the floor to support your lower back; this will also activate more muscle groups, giving you a better whole body workout.  Maintaining this position, bring your feet up to the sides of the ball.  Think of squashing the ball by pulling your legs together to activate your inner thighs.  Take a deep breath in as you twist your legs and hips to the right (rolling the ball with your legs); exhale and return back to your starting position.  Inhale and twist to the left, rolling your right hip up; exhale and return back to your starting position.  The farther you roll the more core and stabilizing muscles you will use.  Remember to use your arms for balance and support.  Go for 3 sets of 10 – 20 repetitions (right side, left side = 1 repetition).

Have a great week!  Remember to keep moving your body (and having fun) whether you’re inside, or outside.

Tone Your Arms with the "Rising Forearms" Move

Oh my goodness, it has gotten hot, hot, hot outside!  Hello Summer!  This week we are focusing on our lovely arm muscles again.  And with the hot weather, who wouldn’t want to show off some toned arms with a sleeveless shirt?

This week’s exercise can easily become a whole body exercise so make sure to try out the variations below.

Rising Forearms (an “Overhead Block” in Kempo)
 

Begin with your legs wide (as though you were going to do a squat); keep your knees pressing out to activate your inner thighs and protect your knees.  Pull your belly in to support your lower back, open and lift your chest, and relax your shoulders.  Maintain this position throughout the exercise. 

Pull your hands into your armpits, bringing your elbows behind you; we call this “Elbow Position” in Kempo.  Try to keep your hands coming back to this position as it will work your back and triceps.  Now for the move: keeping your arm bent, bring your right arm in front of you and across your body, then forcefully shoot your arm up above your forehead.  Repeat on the other side.  That’s it!  Go for 2-3 1 minute rounds.  These speed rounds will create long, lean muscles…great for tank tops!

Note: The faster you move and the more power you put into it, the better of a workout you will get.  So make sure you really push yourself and push those arms!

Variation 1: If you want more of a challenge or to build a bit more muscle, add hand weights.  I recommend light weights (between 1-5 pounds) so that you can keep the 1 minute rounds.  Note:  as soon as your shoulders start lifting up toward your ears and you can’t keep them down (your trapezius muscle will be starting to hurt), you need to drop the weights and keep going without them.  Your shoulders are lifting because your arm muscles are getting fatigued.  This means your body has to recruit more muscle groups in order to keep doing the same movement and in this case, you are probably straining something.  If you keep going, yes you will still get a workout, but you will most likely also end up with a sore neck.

Variation 2: Add squats to get your legs more involved.  As your hand starts low, start low in your squat; as your hand shoots up, explode up out of your low stance.  Slow your rhythm down slightly so that you can get a nice deep bend in your squat.  Note: remember to keep your knees over your feet (you should be able to see your toes)!

Variation 3: Exhale loudly from your mouth as your right arm shoots up (inhale with your left).  This will contract your abdominal muscles, giving you a standing core workout.  You will have to forcefully expel your air in order to contract your muscles.  Note: vary the inhale-exhale with your movement (you don’t want to hyperventilate or turn blue!)  For example, if you are doing variation 2, you might inhale on your squat and exhale on the rising up.

 Let me know which variation you like the most.  Have a great week!

V Core Power -- Great for those Abs!

This week’s move comes from yoga and is all about working your core and stabilizing muscles.  If you are going to dare to bare your midriff this swimsuit season, core work definitely needs to be a part of your repertoire.  That said, this move is not a cardiovascular exercise so you will need to add in those moves as well (I recommend the “Rising Knee – Front Ball Kick” and the “World of Knees” (front, side, and roundhouse) to name a few).  And now, without further ado, get ready for the:

V Core Power

Note:  If at any point your back begins to hurt, stop, relax, and stretch out a bit.  Once you feel better, begin at the starting position again, making sure to go through all the steps.

Starting Position

Begin seated on the floor with your knees pulled up to your chest.  For this exercise is it very important that you really focus on using your core and stabilizing muscles to support your lower back; to do this, pull your belly in toward your spine, open and lift your chest, and try to lengthen your spine (pull your spine up through the crown of your head).  Make sure you continually work of maintaining this support throughout the entire exercise!  To bring in the rest of your body, press your knees and feet together to activate your leg muscles.  In addition, extend your arms out in front of your shoulders, lengthening and tightening your arm muscles as much as you can; this will activate all of your arm muscles.  Now for the 3 levels of the “V Core Power”.  Begin with the 1^st level.  If you can successfully do this without causing any back pain, move on to the 2^nd level.  Again, if you can successfully do this level without causing any back pain, then and only then, should you progress on to level 3.

Level 1 – Full Modification

Keep the starting position described above.  To activate your core, lean back slightly with your upper body; this will make you hold up the weight of your upper body with your core muscles while still giving you support and grounding since your feet are on the floor.  Keep pressing those legs together to pull some of the work into your other muscles groups.  Start with 3-6 rounds of 10 seconds.  If this goes well, begin increasing the duration of your rounds.  Once you can do 2-4 rounds of 30 seconds, move on to Level 2.

Level 2 – Half V

Begin at the Level 1 position.  Now, we’re going to eliminate the extra leg stabilization by picking your feet up off the ground.  Keep your knees bent and pressing together while holding your calves parallel to the ground.  Make sure you keep pulling in with your belly and extending out and up with your chest!!!  Again, start with 3-6 rounds of 10 seconds.  If this goes well, begin increasing the duration of your rounds.  Your goal is to do 2-4 rounds of 30 seconds.  If you can do this without any back pain, try increasing the time; see if you can get up to 1 minute!  Once you can do either of these last two things, you can move on to Level 3.
Level 3 – Full V

Begin in the Level 2 position.  Keeping the knees and thighs pressed together, lift your feet up until your legs are straight.  Now you will really feel your legs working in addition to the rest of your body!  If you are in the proper position, your body will be making a symmetrical V shape.  Please, please, please make sure you keep pulling your belly in and extending out and up with your chest!!!  Like in the other rounds, start with 3-6 rounds of 10 seconds.  If this goes well, begin increasing the duration of your rounds.  Your goal is to do 2-4 rounds of 30 seconds.  If you can do this without any back pain, try increasing the time; see if you can get up to 1 minute! 

 Have fun!