9pm – Quick but killer arm workout (I’m sick but want to inspire you!)

tumblr_mlmj79zLYo1s9qwcao1_500

While resting may seem easy, it’s always been difficult for this on-the-go girl.  So I first of all wanted to thank all of my friends who have kindly reminded me how to slow down, drink fluids and most importantly: stay in bed! While I have taken time out of the gym to heal, I haven’t stopped brainstorming short and effective workouts for you, my followers! Here’s a workout I tested recently and found to be an effective and speedy workout.

This workout will have your arms feeling stronger, leaner and more toned! Start with a 5-10 minute cardio warm-up. Be sure to alternate each strength exercise with a cardio-boosting exercise to increase calorie burn. Not challenged enough? Up the cardio exercises to 1-2 minutes! Be sure to challenge yourself.

How did it go? Be sure to let me know in the comments. PS drink lots of water!

water

-Jordana

7pm Celebrate Earth Day – Bake A Healthy Kale Inspired Recipe

earth day israel jerusalem

Happy Earth Day! As many of you have the environment in mind, I wanted to inspire you with a new green food I recently discovered at the local market: It’s fresh. It’s crunchy, and it’s all the rage with fitspo bloggers and health enthusiasts around the world – kale.

I discovered the new green when I was at the local market. A man took a heaping mound of kale and placed it in his basket when I asked how he would suggest preparing it. He suggested using it for juicing, but has seen others use it as a lettuce alternative in salads since it packs in more nutrients. I thought it was worth a try and took some home myself.

I later learned that kale was not only more nutritious, but it also had the following benefits:

  • It’s high in vitamin K – a necessity for preventing various cancers
  • It’s great for cardiovascular support and can lower cholesterol levels
  • It’s filled with fiber and sulfur and can detox your body and keep your liver healthy

And so much more!

It’s very easy to prepare and add to various dinner dishes. However, this versatile food also makes a great snacking alternative. Kale chips are growing in popularity as a healthy, low-cal alternative to potato chips and other high-carbohydrate snacks.

This Parmesan kale chip recipe from Do It Delicious is easy to make and requires ingredients you probably have sitting around at home. It requires kale, olive oil and Parmesan cheese! Simply place kale on a baking sheet and cover with olive oil, bake at 300 degrees Fahrenheit for 20-25 minutes until crisp, let cool, then sprinkle with salt and Parmesan!

kale chips from do it delicious blog

Have you ever made anything with kale? Let me know in the comments, I’d love to hear!

Jordana

6:30 am: A little Bit Of This, A Little Bit Of That Total Body Workout

Waking up is not easy – or at least it shouldn’t be. However after four weeks of waking up at 5:45 am for bootcamp, sleeping in isn’t easy anymore. My body has found its way into a early bird system…lucky me! Rather than hopping back into bed, I toss and turn until I find my way, restlessly, into the gym at my apartment complex. It’s weird to think that my body can itch for the opportunity to workout when so many are still asleep! Since I have to be at work at 8am, this morning’s gym session would be a quick one. With little to no time for the warm-up run I desire, I designed a personal workout that would start with quick cardio moves followed by a short and effective total body circuit. 

The Warm Up – 

  • 5 minutes on either a treadmill or elliptical
  • 2 minutes alternating jumping jacks and squats
  • 30 seconds pushups
  • 30 seconds high knees

The Circuit – 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • 360 degree lunges – using 5-10 lb weights, lunge forward, to the right, to the back and to the left. Switch sides. 
  • Squat jumps 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • Tricep dips off bench
  • Shoulder raises to the front and to the side

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • Russian twists (see here)
  • Toe touches (see here

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

  • Deadlifts
  • Reverse dumbell fly

Finish It Off – 

  • 1 minute mountain climbers
  • 1 minute toe touches
  • 1 minute mountain climbers
  • 1 minute toe touches
  • 1 minute plank