This Week in Workouts- Let's Eat!

Happy Sunday, I hope your Valentine's Day was fantastic!! This week I read a great article on Houzz about how to get them most out of your weekend. There are a few things on this list that we are planning to do today! The hubs and I have some friends who buy us tickets to a show every year for Christmas and this year they got us tickets to Once. So, tonight we are going to Once and meeting up with said friends at their favorite new eatery beforehand. Oooo, I cannot wait for some serious fun and serious eating tonight.

If you follow me on instagram, then you know this week has really been all about eating for us. Our first Hello Fresh order came this week and our third Blue Apron. There has been lots of cooking and tasting and reviewing of said meal plans. Hopefully, there will be a very in depth review article with a very clear winner in the following couple of days.

But now, to the workouts!

Sunday: Recovery day from Barry's Bootcamp and an evening of dancing

Monday: Easy Yoga Flow that I will have to post soon followed by a 10-minute bridge workout

Tuesday: Rest Day

Wednesday: 2-mile workout followed by this Ali K Yoga Flow for Core in the morning, then, Hot Yoga in the evening.

Thursday: Easy Yoga Flow, again.

Friday: 5-mile run followed by a Yoga Flow for Flexibility

Saturday: Aerial Yoga Strong- which is pretty much massive muscle toning in a silk sling... Quite fun!

10-Minute Bridge Workout

I often do this workout before a yoga flow to get my body warmed up, or after a jog. This bridge workout helps to warm-up the lower body and will do a number on that hind region. Each move works a different part of the legs and back to give our backsides the ability to defy gravity. Since this is working the lower back, bum, and legs, it is extra important to maintain the right posture so there is no risk of a lower back injury. Be sure to keep any strain off the lower back.

To complete this workout, do each move 20 times (or 10 times per side). Lower back to the ground and rest for 30-seconds, then complete one more set. To get the most out of this workout, do it before a yoga flow or after a cardio session. If you want to kick it up even more, double it up and do each move 20 times. For a serious burn and a workout all on it's own, you can alternate and do this workout after the first bridge set, then this workout after the second.

All moves will be done in bridge position. Get into bridge with the feet flat on the floor facing forward hip width apart, knees at 90 degrees, and the pelvis raised as high up as possible. The shoulders should remain tucked so only the tops of the shoulders, the head, and the neck are resting on the ground.

Bridge Dips

Works: The lower back, upper thighs, inner thighs, gluteus medius and maximus

Start in bridge pose then slowly lower the body so the bum is about an inch off the ground. Hold, then slowly rise back up to starting. Be sure that you are lowering so each vertebrate touches the ground once at a time; the lower back should not touch the ground. Do this 20 times.

Wide Leg Bridge Dips

Works: The inner thighs, all glutes, and outer thigh.

This is very similar to the original bridge dips, except with a wider stance. Separate the feet so they are almost shoulder width apart and rotate the toes out about 45 degrees. Complete 20 bridge dips in this extended position.

Raised Leg Bridge Dips

Works: All glutes, lower back, abs, upper thigh, inner thigh, and outer thigh.

Oh, you will feel this! For this move, you are doing the same thing as the original bridge dips, but with the right leg raised straight in the air. Complete 10 bridge dips with the right leg straight up and the toes pointed. For an easier alternative, try keeping the right leg at the same level as the left. Alternate and complete 10 raised leg bridge dips on the left side.

Bridge Pose Leg Extensions

Works, Lower abs, gluteus maximus, hind leg, and lower back

This will be the first bridge pose without a dip, relish that! Start in the tradition bridge position, then slowly raise the right foot so it is perpendicular to the ground, hold, then lower the leg down so it is parallel to the ground. When raising the foot upward, flex the foot, then, point the toes when lowering down to the ground. Do no let the right foot touch the ground and be sure that the pelvis is as high as possible with hips even. Complete 10 on each side.

Bridge Pose Side Extensions

Works: Inner thigh, hip flexors, Those tiny muscles of the inner thigh and hind leg, obliques, and upper and outer thigh

This is very similar to the previous exercise, but the leg will extend to the side instead of up. Slowly extend the right leg out to the side with the foot flexed and the leg in line with the hip. Hold, then point the toes and bring the leg back to the center point of the body making sure to keep the leg in line with the hip and hips even.

For this move, it is super important that the hips stay even and the leg stays as close to in line with the hip as possible. It is better to keep the leg in line with the hip than to have it higher up in the air. Complete 10 per side.

Mini Bridge Raises

Works: Gluteus medius, inner thigh, lower back, and upper thigh

This will be the greatest gift you will ever give your lower back. Start in the traditional bridge pose then lower so your bum is about an inch off the ground. Contract the bum muscles so your back rises up about two inches, hold, then relax so you are about an inch off the floor again. Continue this 20 times without letting your bum touch the ground.

Bridge Pose Calf Raises

Works: The calfs, glutes, outer thigh, inner thigh, and upper thigh

Stat in the traditional bridge pose then, slowly raise the feet up to releve so only the balls of the feet and the toes are touching the ground. Hold, then lower back down. Be sure that the pelvis is as high up as possible. This should be the highest your pelvis has been yet. Complete 20.

For advanced, complete 10 calf raises with the right leg straight  in the air, then ten with the left leg straight in the air. You can do this after the regular calf raises for a super great workout!

Rest for 30-seconds and complete one more set. During the rest, I like to hold child's pose or happy baby to give my lower back a good stretch.

Bridge Dips Part I

Bridge Dips Part II

Wide Leg Bridge Dips Part I

Wide Leg Bridge Dips Part II

Raised Leg Bridge Dips Part I

Raised Leg Bridge Dips Part II

Bridge Pose Leg Extensions Part I

Bridge Pose Leg Extensions Part II

Bridge Pose Side Extensions Part I

Bridge Pose Side Extensions Part II

Mini Bridge Raises Part I

Mini Bridge Raises Part II

Bridge Pose Calf Raises Part I

Bridge Pose Calf Raises Part II

Hot vs. Cold: Which Burns More Calories

{via} and {via}

I have heard so, so many arguments for working out in the cold and working out in the hot and it has left me wondering for quite some time, which is better? Working out in hot weather is quite common here in Florida, but so is working out in an nicely air conditioned gym. All those northerners who get to run outside in the winter truly know what it is like to exercise in the cold and may very well see a difference in their calorie burn between the winter months and the summer months. For me, the question comes down to which would burn more calories, running in the cold or do a 90-minute hot yoga session. 

The Cold

Although our bodies' react to cold weather faster than warm temperatures, it rarely means we are burning more calories. When we workout in the cold, our bodies are already doing work to keep us warm since we are increasing our heart rate and wearing clothing that better insulates us. According to recent studies, unless the external temperature is cold enough to make you shiver, there will be no real caloric change in your workout. When temperatures are cold enough to make us shiver, we can burn as much as 400 calories per hour more than usual. This is because all our muscles are contracting at once, continually to trying and warm the body.

Working out in these extreme cold conditions will leave us feeling more fatigued and will increase the calorie burn faster than hot conditions. This, however, does not mean we will burn more calories overall. In order to continue burning more calories in the cold, your internal temperature must be cold, meaning must continue to shiver. According to Dr. Susan March of Washington State University, a body at rest will likely burn more calories in the cold than in the hot. This is because the internal temperature is less likely to raise to a normal level.

The Heat

Although working out in warm weather makes us sweat more, it does not mean we are burning more calories. Bodies react more slowly to warmer temperatures and can also adjust more easily over time. In order to increase the calorie burn of a warm workout at all, the heat must change the internal temperature of the body. When the internal temperature is increased, our bodies will have to work to lower it. This can burn up to 20% more calories in a workout.

Working out in warm conditions will make us sweat more, but that is usually only water weight and will be gained back when we rehydrate. Like working out in the cold, extreme hot conditions (like over 100 degrees F) are where real fat burning takes place. When we are working out in extreme conditions, our bodies will begin to burn more calories in order to keep our internal temperature cool. Even though we are burning more calories, our bodies are more likely to become fatigued faster, meaning that we workout for less time or with less effort.

The Winner

When it comes to working out in the warm vs. the cold, there is no all-around calorie burning winner. When we shiver, we will burn more calories. But, as we workout and our internal temperature increases, we are less likely to shiver. When we workout in extreme warm conditions, our bodies will burn more calories over time, but we may not be able to workout for as long. Warmer conditions will also dehydrate us faster and can leave us feeling more fatigued with less work.

Working out at a moderate rate in cold weather will burn more calories faster, as long as you are shivering. Working out in warmer conditions that raise out internal temperature will burn more calories, but it will take a longer amount of time. Exposing our bodies to both extreme warm and extreme cold with cause an increased calorie burn. Cold conditions will show an increased calorie burn faster, but hot conditions may show a larger calorie burn over time.

Why Try Barry's Bootcamp

{via}

So, this past weekend my cousin enlisted her sister and I in the Barry's Bootcamp experience that she has fallen in love with in West Hollywood. As a fitness blogger and overall fit junkie, I was automatically interested in this new form of fitness that promises a massive calorie burn, but I was also interested on a personal level. Since my cousin started going to Barry's, she has had a massive transformation. Jessica has some of the most perfect legs around and is known in our family as having gams of a super model- whatever she is doing to get them, I am down for... Especially if it means getting my legs to look a bit more svelt.

{via}

In case you are unfamiliar with Barry's, it is a massive cardio/weights workout that has been running since the late 90's and boasts clientele including Kim Kardashian, Amanda Seyfried, and Jessica Biel. Each class lasts about 50-minutes with sound barrier-breaking music and more sweat than you could imagine. Seriously.

The class had a similar flow to certain Orange Theory workouts with alternating 15-minute treadmill and weights workouts. Our fitness instructor/drill sergeant/man I began to hate, Derek DeGrazio (shown above), was relocated from West Hollywood to South Beach when this branch opened. He was a great introduction to Bootcamp since he gave great instruction and enough encouragement to last the whole class... Although he did make me feel like anything less than a 10 speed on the treadmill was child's play.

{via}

Treadmill workouts were some intense intervals that range from a Sunday stroll to 10+ speed and 12% inclines. Weights range from 5-20+ pounds, but we were told to have women pick up the 8-10 and men get the 10-20. To be honest, I cheated and took the fivers about half-way through the second floor set. Of course, the intensity of the workout is completely up to you, but get ready to feel like a five-year-old sissy baby for not giving it your all.

I gave it my all. In fact, I was as drenched with sweat after the class as I am after a hot yoga class and had insta-sore abs. The workout is for sure intense and the promises of burning 1,000 calories in 50-minutes are no snake oil lies. Sadly, my HRM broke right before the trip, so I was unable to know exactly how many calories were toasted, but knowing my body and how it feels after certain workouts, I would say we were right around 800 calories burned. This is massive, especially since it was a toning workout as much as a cardio, fat burning session. This is seriously great for all those girls (and guys) who like to feel like they left it all on the mat. If you enjoy a massive sweat session that leaves you feeling inta-sore with an internal fat incinerator, you will like this.

No, I am not able to go to Barry's every day, or even, once a week, but I will be making this a regular class when visiting Miami, London, Norway, Sweden, or L.A.

{via}

All gym equipment, mats, mirrors, and floors are seriously wiped down and deodorized by the fine Barry's staff, so you have to worry about absolutely no clean up. This is super great considering that I was way too tired to properly clean everything and way too much of a pessimist to think the rando before me did a good enough job. I sincerely thank all of the Barry's staff for cleaning up the evidence of our hard work so that we do not have to! That is a job that I love, love, love someone else having!

Now, that I have tried Barry's Bootcamp, I am also inspired me to try the local Orange Theory- a similar treadmill/weights workout that promises between 500 and 1,000 calories burned per class. I will be sure to have a working HRM and seriously test that calorie burn.

Oh, and did I mention that all the lights have an orange hue so that you do not look like the giant red hot mess that you are? Yes, that is quite the massive perk to all those who turn the color of a raspberry at any cardio output.