Few Good Cardio Exercises At Home

1. Jumping Jacks
Beginner: Do as many as you can and then record it so that next time you can try to top it. If you can't top it, at least try to get there again.
A little more advanced: Do exaggerated jumping jacks. When you step out with both feet, bend your knees to 90 degree angle so you can also work out your inner and outer thighs. Also jump as high as you can each time you jump out and back in place. You should also try holding on to weights. Even if it's only 5lbs. You can time yourself to how every long you think you can do. Let the timer push you and really try not to stop until you meet your time.

2. Knee-high Jogging
Beginner: Doesn't matter how many you do, but as long as you are doing it right, you're working out those butts and abs! Do time yourself, though. At least a minute. If you can, do more! Arms bent 90 degree angle towards the front (as if you have your forearm resting on a table). Hop high enough so that your knee touches your hands and do the same to the other knee.
A little more advanced: Form still matters, but try to go faster! Also if you are able, do it a little longer. Every week increase your duration. If last week you did 3 minutes, this week try to do 3:30 or 4 minutes. You can also add weights to your ankles.

3. Front and Side Kicks
Beginner: Try to have a beat going. Maybe music will help. If you pick a fast song, then try to go with the beat of it. If you can't do fast, try to find a song that you feel you can follow. With arms holding your waist, kick one leg forward, then back to your starting position. Then kick your other leg forward and back to place.
A little more advanced: When you're doing your kicks, punch with the opposite arm. Example: Left leg kick and right arm punch, then back to starting position. Then right leg kick and left arm punch, then back to starting position.
As for the side kick, it's a little more complicated. Your starting position is the same as the front kicks. Feet should be apart. First move, (you can start with either leg) left leg hop to a 90 degree angle and then back to place. Second move, use the same leg again and kick as high as you can and then back to place. That would be considered as 1. You can continue to do this on the same leg over and over again as many times as you want, or you can switch. Left leg 1 and then right leg 1. Then left leg 2 and then right leg 2. You get the point :) You can also time yourself or just count how many you've done!

4. Jump
Beginner: Exaggerate your moves. You don't have to do 50 if you don't want to. You can even do just 10, but if you're gonna do it, do it right. Starting position is feet should be shoulder length apart. Jump forward as high as you can with your arms high and when you land bend your knees so your hands can touch the floor. Jump backwards into place also with your arms high and land with knees bent so you can touch the floor.
A little more advanced: Use weights if you want. Do the same move a little faster and do more of it. If you're doing it with proper form, you can time yourself 3 minutes, 5 minutes or maybe even 10 and jump back and forth as much as you can. If you start off with 3 minutes, maybe next week 4 minutes, or 5 minutes. You can also count how many you can do in 3 minute times and for the rest of the week either try to continue to do as many as that or you can try to top it for a little more intensity.

These are some I do at home or even at the gym. They are simple moves, but with the right kind of push, they do wonders for your butt, thighs, and they get the heart pumping! They will definitely get you sweating. As long as you're pushing yourself, you will get results.

Here is an ankle weight for only $20 :)
"10 lb Adjustable Ankle Weights"

Bon chance!
-m

Suncafe Organic Cuisine - Sweet Kale Shake

Sweet Kale Shake from Suncafe.
Kale, bananas, cashews, and agave. Pure goodness. This shake is so filling and very healthy. Not only is this one of the healthiest shake I've ever had in my life, this is also one of the best I've ever tasted. This definitely tops Jamba Juice and random Starbucks drinks.

For those who don't know, kale is a superfood. Great cholesterol-lowering benefits, lowering the risk of cancers (ovarian, prostate, breast, colon, bladder), diabetes, cardiovascular disease, lung disease, and hypertension. Some of which are the leading cause of deaths in the Western countries. (Guess what, we live in a western country. WEST-SIDE!! lol) If that's not enough, it's also loaded with a lot of antioxidants. Perfect for cleanses and detox :)

How to shop for kale: Look for kale with firm, deep colored leaves, and moist, firm stems.
How to prepare kale: To get the most of this superfood, steam for 5 minutes. Cut up the leaves in 1/2" slices and the stems into 1/4" slices. Let them sit for at least 5 minutes before steaming to enhance their health-promoting qualities.

So back to Suncafe. Suncafe is in Studio City, CA right off the 101 fwy. They are all about organic, great quality foods. I also tried their "biscuits" and gravy which is so good. It's bread with cauliflower and jicama (mashed to make like a "mashed potato" kinda thing minus the potato), massaged spinach (I have yet to figure out what that really means other than the spinach getting a massage before cooking), and mushroom gravy. Everything is vegan and fresh. So worth it.

They also offer a cooking class on how to cook raw foods for only $20 at the door! If you're interested in detox or cleansing, they also offer programs for that where they will provide you shakes/drinks for 3 days, 5 days, 28 days and some other stuff that you need to go with your healthy cleansing.

For more information, visit suncafe's website and let your mind be blown :)

Thank you so much Suncafe for the great food and service you've provided. Don't forget to mention that you saw this on Project21 cus I will for sure be visiting more often.

-m

Project 21

Let me explain. I turned 21 yesterday, July 29, 2012. I am doing a turn-around of my lifestyle. Project 21 is me blogging about things I learn on the days I learned them. Tips and tricks, health and fitness, food stuffs, and other stuff I like. Hopefully along the way you, too, will learn something. I will try to blog as often as I can and be as informative as possible.

Meanwhile, this is a camera I am planning to buy for myself :)

Canon T3i 18.0MP Digital SLR Camera with 18-55mm IS Lens - Digital


june bugs,
m