Monthly Archive for January, 2011

Free Weeks of Fitness WINNER!!!

Published on January 24, 2011 in HAYNEEDLE. 0 Comments Tags: .

And…. Stretch! Free Weeks of Fitness is over! We hope you’ve enjoyed the last three weeks as much as we have – we’ve learned a lot about fitness, muscle building, healthy eating, and 101 different ways to make ourselves feel better.  As you go forward in 2011, do your best to stay on top of your workout plan and make the most of this year. But for now… on to the big news – WINNERS! All winners chosen using Random.org.

Each of our Week 3 Winners will receive a $100 Hayneedle Gift Certificate, and they are…

Winner 1: Megan Wallace Rogers

Winner 2: A Marie Hj Saver

Winner 3: Alyssa Spencer McVey

Congratulations to Megan, Marie, and Alyssa! Use those gift certificates towards something to help you stay healthy, fit, and happy!

Aaaannnnd… it’s time for our Grand Prize Winner! Everyone who “Liked” every product during Free Weeks of Fitness was entered into the drawing for a $5,000 Hayneedle Home Gym Shopping Spree. With this much shopping power, the winner will be able to build the home gym of their dreams! Goodbye excuses, hello shiny new equipment! And the lucky winner is…

Maria Mertens!

Congratulations, Maria! And thank you to everyone who read along, participated, or won a prize during Free Weeks of Fitness. Just because the contest is over, don’t lose your fitness focus. There are tons of resources all across the web to help you get and stay fit just as we have. Have fun!

Whoa, Baby! Another Contest!

We’re proud to announce the newest addition to the Hayneedle giveaway family – the Destination: Nursery Giveaway! This little baby kicks off this Thursday, Jan. 27. All you have to do is write an essay – tell us why you or a friend deserves to win a Hayneedle Dream Nursery.  Submissions will be taken until Feb. 3.  On Feb. 4, the blog-reading public will vote on which essay they feel deserves the $5,000 Hayneedle Nursery Shopping Spree. Voting closes on Feb. 9, and the winner will be announced on Feb. 10.  You only get one vote for who’s headed to Destination: Nursery, so be sure to make it count! More details to follow on our Facebook page.

Free Weeks of Fitness: Day 19

Published on January 21, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , , .

Free Weeks of Fitness

Today is Day 19 of Free Weeks of Fitness… the last day! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week qualify. Go!

Also, this is your last chance to Like ALL of the products highlighted in the Free Weeks of Fitness. Like all the products by Sunday 1/23/2011 before we draw the winner of the $5000 Hayneedle Home Gym Sopping Spree.

To see all of the Free Weeks of Fitness posts in once place, click here!  

Today, Laura from Stretching in Heels is back one last time help you strengthen your core!

One of the most important parts of a workout plan is the core because it’s the stabilization point of the entire body.  Without a strong core, the other parts of the body won’t function correctly and become injured easily.  Have you ever had a lower back injury? If so, it probably wasn’t all because you strained your back, but could have been partially from a weak core. From crunches and sit-ups to planks, you can basically workout your core with anything.

CrunchesCentral Abdominals – Crunches are a great exercise to work your central abdominals. Simply lay on your back with your knees bent and contract your abs to raise your shoulders off the floor.  You can cross your arms over your chest or put them behind your head for this exercise. You can also do a full sit up to workout the same muscles (bringing your chest up to your knees), but I wouldn’t recommend this unless your abs are strong already.  Do three sets of 20-30 of these for a nice ab workout.

Lower abdominals – The reverse crunch is a great exercise for your lower abdominals.  Get into a crunch position, but instead of lifting your chest up, lift your feet off the floor (knees bent) and bring your knees in to your chest. This can be combined with a basic crunch as well. Another lower abdominal workout is the leg hold or lift. Lay on your back with your hands under your lower back to help support it. Lift your legs about six inches off the floor and hold for 30 seconds.  You can also raise and lower your legs for the leg lift version. Another three sets of 20-30 reps will give your lower abs a nice burn.

Obliques (side abdominals) – Crossover crunches are an easy way to work your oblique muscles. These are just like doing a crunch except you reach up and across your body to the outside of the opposite leg to work the outside of your abdominals. Just be sure you really cross over with the reaching shoulder to get a deep crunch. Three sets of 20-30 total are good for these as well. Side leans are another effective oblique workout. Standing with a 10 lb. weight in your right hand, lean to your left and squeeze your left oblique muscle. Release the muscle to lean to the right. This will work the left oblique with the contraction and lifting of the weight. Do three sets of 15 of these on each side and you’ll be feeling it tomorrow.

Total core – The plank is a great way to workout your entire core. Lay on your stomach with your forearms on the floor. Come up into the plank position, balancing on your toes and forearms and hold as long as you can. Be sure to keep your body nice and flat. It’s good to hold this exercise for 30-60 seconds doing three in a row with 30 second breaks in between.  You can do a side plank as well, which is the same except you are balancing on one arm instead of two and working your oblique closer to the floor. Hold these for the same amount of time.

Remember that the core is so important in any training program and will help you avoid many potential injuries. So work that core!

GoFit Ultimate Pro GymToday’s featured item is the GoFit Ultimate Pro Gym. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Free Weeks of Fitness: Day 18

Published on January 20, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , , .

Free Weeks of Fitness

Today is Day 18 of Free Weeks of Fitness… we can see the finish! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week. Go! Tomorrow is the last day of Free Weeks of Fitness. Make sure you’ve gone back and Liked all the products featured for your chance to win the $5,000 Hayneedle Home Gym Shopping Spree.

To see all of the Free Weeks of Fitness posts in once place, click here!

Diane, from the Everything Yoga Blog, is back to share how to beat the winter time (aka snow shoveling) blues.

Snow ShovelingSnow Shoveling Backache Yoga

It’s looking like a winter wonderland from my back door. The upside of the snow – getting cozy in front of the fireplace, using the cold snowy weather as an excuse to tackle clutter inside, sledding on the grounds of the golf course nearby, and taking in the breathtaking beauty of the snowy scene before me. The downside of the snow – shoveling. And shoveling. And shoveling. There’s a lot of snow outside, so that means lots o’ shoveling to dig out. And even if you have a snow blower, you still have to push THAT heavy thing around!

All of that shoveling and pushing can be quite stressful on the back. I know that after hours spent clearing the driveway and walkway, I’ve come away feeling a bit stiff in my lower back area.

Here’s a short yoga practice to help with the rigors of snow shoveling:

  1. Single Arm Raises – Stand with your feet a comfortable distance apart. On an inhale, raise one arm up from the front above your head. On an exhale, lower the arm back down to your side. Do the same for the other arm (raising on an inhale, lowering on an exhale). Repeat 3x each side.
  2. Downward Dog Vinyasa — Come down to Child’s Pose (sitting on heels, forehead to the floor, arms resting in front of you on the floor with the elbows soft). On an inhale, come up onto all fours (gently raise your chin at the top of the inhale, feeling a slight arch in your back) and on an exhale, come into Downward Dog. Inhale back to all fours and exhale back into Child’s Pose. Repeat 6x.
  3. Chakravakasana — From Child’s Pose, inhale up to all fours (raising your chin gently at the top of the inhale) and exhale back down to Child’s Pose. Repeat 3x. NOTE: At the top of the inhale, your chin should be comfortably raised and you’ll feel an arching in your back. As soon as you start to inhale, lower your head and gradually come back to Child’s Pose (ending with your forehead on the ground as you complete your exhale). This isn’t a Cat/Cow movement – rather than the upper part of your back feeling the stretch, this movement works the lower back.
  4. Lying Alternate Knee to Chest – Lie on your back and take a few deep breaths. Inhale and then on an exhale, bring one knee to your chest (the other leg stays straight on the ground) and bring your forehead to that  knee. Repeat with the other leg. Do each leg 6x.
  5. Urdhva Prasrta Padasana to Apanasana to Dvi Pada Pitham -  From a lying position, bend your knees and rest your feet flat on the floor. Now take your feet off the floor and rest your hands on your knees. On an inhale, raise your feet to the ceiling and your arms up and back to rest overhead on the floor (Urdhva Prasrta Padasana). On an exhale, bend your knees while simultaneously lifting your arms off the ground bringing your hands back onto your knees (essentially, you’re returning to the starting position) and bringing your knees into your chest (you do this with your core strength rather than pull your knees in with your hands) [Apanasana]. NOTE: By the time your knees are in toward your chest, you should have exhaled all of the air out. As you do this feel your shoulders on the floor. Inhale your feet (your knees stay bent) and arms down to the floor and raise your hips towards the sky (Dvi Pada Pitham). Exhale and bring your knees towards your chest (hands resting on the knees).  Repeat this sequence 4x.
  6. Savasanaaaaahh – Lie with legs straight or with knees bent feet flat on the floor and rest for 3-5 minutes. Feel your body melt into the floor. Relax in knowing that you’ve completed your snow shoveling for the day.

Whether you’re playing in the snow or working to clear it away, your back will thank you for a little extra care. And for those of you lucky folks who are in a part of the world in which you aren’t getting snow- that’s no excuse to neglect your back. They say that you’re only as young as your spine is flexible.

Namaste!

Today’s featured item is the Stick-e Forever Young Yogi Bundle. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (21 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Stick-e Forever Young Yogi Bundle

Free Weeks of Fitness: Day 17

Published on January 19, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , , .

Free Weeks of Fitness

Today is Day 17 of Free Weeks of Fitness… the final stretch! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Today, Laura from Stretching in Heels is back, and she’s going to share a her take on cardiovascular training.

Cardiovascular training is a huge part of any workout and fitness plan.  Whether it’s a brisk walk or running a marathon, getting your heart pumping is a great way to not only get in shape but also burn extra calories.  As a marathon runner, getting my feet out hitting the pavement is the best form of not only cardio, but therapy.  There’s nothing like going out for a morning run to get your blood pumping and start your day right. But if you’re just beginning to workout, you don’t have to be a marathon runner. The general rule of thumb is to do 30 minutes of cardio 3-5 days a week.  So get out there and take your first step to a fitter you.

runningGoing for a walk or run is often the easiest way to do cardio. You can do it anywhere and all you really need are shoes. Now, if you are living in an area without a temperate climate, this can be a challenge – which is where the treadmill comes into play. Whether you’re a seasoned veteran or not, the treadmill is an easy piece of equipment to use. Home treadmills are more affordable than ever, so you never have an excuse to not workout. When you run, try adding in some intensity by running hills or raising the incline on the treadmill.

Another popular cardio option is the elliptical machine. This is the machine that simulates running/climbing stairs while taking the impact off your knees. You can adjust the intensity and sometimes the incline to make your workout harder or easier.  It’s a great way to burn calories without putting stress on your joints, and still get in a really tough workout.

Climbing stairs are a great way to tone your legs and glutes. If you can, try running stairs at a local high school or college track.  A great workout would be to run the stairs on the straightaways of the track, up and down each flight, and then run the turns on the actual track. You could do this for a mile or two (4-8 laps) for a great workout. Stair climbers are a great indoor way to work your legs, as well. Try playing with the intensity/speed on the machines to give yourself a real challenge.

Biking is a cardio workout option you can do outside or inside. It can be a great exercise to do with friends and family as well. Try riding your bike on some rolling hills if you have that option. Or adjust the intensity of a stationary exercise bike to simulate hills. If you’re up for a real challenge, SPIN class is always a fun option. The classes are intense, but definitely worth the work.

There are lots of options for adding cardio to your current or planned workout routine, and no effective plan is complete with it. Remember, you don’t want to lift weights every day (muscles need to recover), and cardio is most effective when done 3 – 5 days per week. You can also incorporate cardio into your weight routine by adding some jumping jacks, mountain climbers, or burpies to your weight sets. Just put them in-between sets and you will see a real difference in the intensity of your weight workouts.

Today’s featured item is the Schwinn 420 Elliptical Trainer. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Schwinn 420 Elliptical Trainer

Free Weeks of Fitness: Day 16

Published on January 18, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , , .

Free Weeks of Fitness

Today is Day 16 of Free Weeks of Fitness… we’re SO close to reaching our goal! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Today, Laura from Stretching in Heels is back, and she’s going to share a few healthy recipes and cooking tips. Bon appetit!

Healthy Eating Tips and Recipes

Everyone knows that eating right is an important part of living a healthy lifestyle.  But do you know how much of a factor it is in losing weight and staying healthy?  Some people say that your diet accounts for 70% of your weight loss program. The other 30 is cardio and weight training.  That’s a huge percentage of your every day effort to being healthy!  The recipes you’re using and the foods you’re buying contribute to this percentage.  Below you’ll find the top five things I do to keep my eating in tiptop shape, along with some suggestions of recipes for healthy eating!

  1. Track all your calories – you think you may be eating the correct amount of calories, but the truth is that most people overestimate their calorie intake by 30%.  That’s a lot when you are trying to lose weight or maintain your current fitness level.  So, keep track of those calories by either writing them down or track them through an online program or app.
  2. Drink LOTS of water – water is essential in helping your body work more efficiently and also aids in food digestion. Water is also essential for your body when you’re working out more. Adults should consume at least 64 ounces of water a day if they aren’t working out and more if they are.
  3. Plan your meals – planning your meals ahead of time is very helpful when it comes to snacking.  If you pack your meals the night before or morning of your workday, then you’re more likely to eat what you have than eat things you shouldn’t.
  4. Eat smaller portions more often – You should eat 6 times a day if possible.  Eating breakfast, snack, lunch, snack, dinner and evening snack are a good way to break up your meals.  Just be sure you eat every three hours or so.
  5. Get rid of the stuff you don’t need – I know we all still have tons of bad things in our cupboards. Leftover candy from the holidays, ice cream in the freezer, that stash of candy for when you just need it. Well, it’s time to get rid of those things you really don’t need so you aren’t tempted to eat them.

So, how do you do these things?  By eating healthy items and using healthier recipes, of course! Think about what you eat for breakfast, lunch, and dinner. Here are a few of my favorite simple recipes for delicious meals.

Breakfast – One egg, two egg whites with turkey bacon on a sandwich thin – First, cook two slices of turkey bacon in a frying pan. Then scramble one egg and two egg whites in a separate bowl and add to the cooked turkey bacon. Make a simple omelet by folding the cooked eggs in half with the bacon. You can fold this in half again and place it in a sandwich thin and wrap in a paper towel for a delicious to-go breakfast. (280 calories)

LunchLunch – Homemade tostada – Heat up fat-free refried beans and spread them on a plate without a tortilla (this will save calories). If you want to add sautéed chicken or ground turkey you can as well.  Add shredded lettuce and tomatoes on top of the meat. Next toss on a little light or fat free shredded cheese. For dressing you can either add salsa or some fat free ranch mixed with taco sauce (my favorite combo for a tostada). (350-500 calories depending on products used)

Dinner – I love to make dinner in my Crockpot.  And there are TONS of great recipes for low fat Crockpot meals.  My favorite is for Jambalaya.  Simply mix uncooked cubed chicken breast, turkey sausage (sliced), chicken sausage (sliced), fat free/low sodium chicken broth, diced tomatoes (low sodium), brown rice, chopped celery, onions and green bell peppers, some Cajun spice, hot sauce and a bay leaf to the crock pot and cook on high for six hours.  You can really add whatever you want to it to make it your own recipe but using the low sodium products along with turkey and chicken will keep the calories down.  (380-550 per serving depending on products used)

Snacks – I love to eat popcorn (low fat microwave), protein bars (watch the sugar in these), apples with reduced fat peanut butter, oranges, bananas, rice cakes, and other healthy snacks throughout the day. Just remember to keep your snacks at around 100-200 calories.

Bonn Appetite!

Today’s featured item is the DKN Technology Xg3 Whole Body Vibration Machine. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

DKN Technology Xg3 Whole Body Vibration Machine