10 minute lower body workout

Here's a great video from Shape.com that targets the lower body and strengthens and tones all the muscles of your legs as well as your entire core.  A weight is optional if you'd like more of a challenge.

This workout is simple, but very effective, especially that frog move- I love that one!
-Michelle of CreativeCritters

Exercise to keep away the winter blues

It's certainly been a long, cold winter (seems longer and colder than usual this year)!  Living in NE Ohio, you think I'd be used to it by now, but the fact is, I hate winter.  It's too cold to get outside and walk every day like I usually do in the warmer weather, I can't get out in the garden, and it's just depressing.  I have found that keeping up with my indoor workout routine does help keep my spirits up though.  I don't even have to worry about getting out in the cold to drive to the gym (so there's no excuse to skip a workout or three).  I have everything I need for a huge variety of cardio and strength workouts right here in my own (warm!) home.  I got a new elliptical for Christmas, so that's even more motivation to get moving- I paid for it, I'm certainly not going to let it sit there and collect dust!  Getting a new piece of workout equipment always makes me want to try it out.  Even just a new sports bra gives me incentive to work out.  I've also got dumbells from 2 pounds up to 15 pounds, a 10 pound kettle bell, mini trampoline, BOSU, and a huge variety of workout DVDs.  Mixing it up keeps both your body and mind challenged.  And my new Reebok Easy Tone shoes add a balance challenge to any workout.  After just about a month I'm noticing a definite improvement in my rear view! ;-)  On those days when I just have no motivation I make myself hop on the elliptical for just a few minutes, which usually turns into an hour long workout, just because it really does make me feel good, mentally and physically.  Exercise improves your mood, and I always feel invigorated after a good workout.  Plus, once the warm weather finally does return, I'll be ready to don those shorts and tank tops again.  I've noticed a definite difference in my mood if I skip more than a day of exercise.  I've also noticed that when I work out regularly I don't get sick as often as I do if I skip workouts.  So far I haven't gotten sick once this winter.  Exercise has been proven to improve your immune system (and eating healthy helps as well).  So there are LOTS of excellent reasons to continue working out, ESPECIALLY when it's cold and nasty outside.  And once I can see the sidewalks again I will be back outside, pounding the pavement and soaking up that lovely sunshine!  So if you suffer with the winter blues (and I think most everybody does right about now- LOL), try working out regularly to feel better, mentally and physically.  Check out Self.com, Fitness.com, or Shape.com for all sorts of workouts you can do right in your living room.
-Michelle of CreativeCritters

Total body toning with kettle bells

Kettle bells are a fun workout tool that can work your entire body with just a few simple moves.  This total body strength workout comes from Self.com.  I added in 2 minute high intensity intervals on the elliptical (total of 65 minutes) for added calorie burning.  With the cardio intervals my workout was 1 hour 45 minutes long.  I also did 3 sets of 15 reps of each strength move.  I have a 10 pound kettle bell, but use the weight you feel comfortable with.

Don't forget to warm up before you start, and cool down at the end of the workout.  Be sure to stretch all your muscles for at least 30 seconds and drink plenty of water.
-Michelle of CreativeCritters

Exercise

These days I work out at least 5 days a week. When I was a kid, however, I was lucky to be able to walk. You see, when I was born my Achilles tendons were too short, forcing me to walk on my toes. The uncomfortable metal braces and painful shoes weren't enough to correct the problem, so I had surgery to lengthen my tendons the summer I turned 7. It was a pretty miserable summer spent in casts that went from my toes up to my hips, but without that surgery I would probably be crippled today. My activities were pretty limited the next few years while I recovered and slowly stretched my tendons. As a result I ended up a chubby pre-teen. The summer I turned 13 I moved to the country and everything changed. I loved the outdoors and spent every second I could playing outside. We lived right on Lake Berlin and I taught myself to swim, and spent every single day in the lake. Then there were woods to explore, fields to play ball in, and limitless opportunities for activity. Plus I was a total tomboy (with 3 brothers, that's not surprising). I had far more male friends than female, and I did a very good job of keeping up with them (even the absolutely crazy daredevil ones). I walked or rode my bike everywhere. The excess weight came off without me even realizing it. I discovered that I loved being active, and my body thanked me. I was finally able to run and play just like everyone else.
After I turned 18 I started using exercise videos. (I finally had a place and a TV with which to do the videos). At that point I was mostly concerned about being thin, but I started out with a Firm video, which incorporates strength training with cardio. I quickly accumulated more videos, most incorporating weights. Those videos became the norm for me, and I never feared "bulking up". I simply enjoyed the added strength gains. As I've gotten older my focus has gone from being thin to being strong. I like having muscles and being able to DO things. I don't have to ask for help when it comes to lifting heavy things. I can do it myself, thank you very much! I've also incorporated balance and core training into my workouts. A strong core is vital to every move. Now I think about keeping my bones strong, and being able to maintain my balance, things that can decline as we age.
I work out 5 or 6 days a week, combining cardio and strength training. My workouts usually run about 2 hours and include a warm up, then 2 or 3 minutes on the elliptical alternated with 16 reps of a strength move (total of 3 sets). I try to hit every muscle, and prefer to do multi- muscle moves (squats with bicep curls, plies with lateral raises...). Then I cool down and stretch every muscle I've used, especially my Achilles tendons. I still have to be careful not to pull those! I alternate strength days with pure cardio days, often doing one of my many work out DVDs. I also enjoy talking walks and riding my bike. Sometimes it's just nice to get out of the house and feel the sun on my face. Then of course there's yard work and gardening, anything from light weeding to pruning large limbs (with a hand saw!).
Being strong and healthy has become very important to me. I don't have insurance and I can't afford to go to the doctor, so my health is completely in my own hands. It's up to me to keep my body in the best condition I can. I eat healthy- lots of fruits and veggies, whole grains, lean protein, healthy fats, and the occasional treat. And I try to manage stress in a healthy manner. Working out is a great way to deal with stress, as is calling a friend for a "bitch and moan" session. Of course losing myself in my artwork is another wonderful way to leave stress behind. As I get older I find it easier to listen to my body and figure out what it needs. When I was in my early 20's I flirted with anorexia and over exercising, just to reach that "magic number" on the scale. So I reached it, and even got below it, but I certainly wasn't happy (starving people rarely are). Eventually I managed to find a balance. I'm very happy with my body now. I'm at a healthy weight, I'm strong, fit and able to do the things I want to do- whether it's running up the stairs, or doing a kick butt workout, or lifting that heavy log.
I've also subscribed to Self, Fitness, and Shape magazines for many years. They're a great source of healthy information and workout ideas. Click on the links to visit their sites. Some of my favorite exercise DVDS include The Firm, Reebok Step, Jillian Michaels (KILLER workout!), Kathy Smith, Karen Voight, and PlayStation2 Yourself Fitness (a customizable workout system). Collage video is a great place to find all these workouts and many more. I've been working out for 16 years now, and I'm still able to find new and challenging workouts. I've never belonged to a gym (just can't afford it), but I've still managed to stay in great shape on my own. I have an Elliptical Trainer, mini trampoline, free weights ranging from 1lb. each up to 15 lbs. each, an assortment of exercise bands, a BOSU, and an exercise ball. Of course there's always new equipment I'd like to try out, but for now this is more than enough to keep me in excellent shape. Every fitness test I've taken ranks me as a competitive athlete, which I think is pretty darn awesome! I hope to be active for the rest of my life. And I hope maybe I've inspired some of you to continue or start leading healthy lives.