Getting A Whole Body Workout With Sandbags

August 25, 2010 | Leave a Comment

I’m always on the lookout for more effective whole body workouts that can be done in shorter amounts of time. And with sandbags, I’ve found exactly that!

Sandbags are probably the most odd object you could add to your fitness routine. They are awkward to lift because of shifting sand which alters its form as you lift. They are difficult to grip and even more difficult to keep in control. And since the bag has movement, the lifter is forced to constantly adjust her/his body to accommodate the awkward weight of the bag. But because of all of this, sandbags will work your body differently, and more effectively, than any barbell. Sandbags will cause your body to use more muscles, expend more energy, and burn more calories. Sandbags will challenge the entire body.

There are so many exercises you can do with a sandbag too. You could do … squats, lunges, jumps, situps, and clean and jerks. You could hoist the bag over your head or give it a bear hug and run up a hill. Try jogging, climbing, dragging, and throwing. Or just try getting off the floor with the sandbag in your arms. Use it with your Gymboss Interval Timer by setting your timer for several rounds of two intervals. For instance, do 15 rounds of two intervals. The first interval could be 50 seconds of pushing as hard as you can, and the second interval could be a 10-second rest.

How To Make A Fitness Sandbag for $20

So now you are probably wondering where you can buy such a wonderful bag. You can purchase sandbags over the Internet, such as the Ultimate Sandbag. You will spend anywhere from $100 to $200, and you will have a pretty darn nice bag. Or you can make your own, to suit your own needs, for as little as $20.

Pictured here is a sandbag I made using nothing more than a durable duffel bag, play sand, quart-sized Ziploc bags, and duct tape. (The sand in the pictures is blue only because that is all my local Wal-mart had in stock. Regular play sand will be cheaper.)

Make sure to use a good quality duffel bag which can hold the weight of the sand. The Army Surplus Store is a good place to look for one. Also, if the bag has straps or buckles that could hit you in the face as you lift, you should cut them off. Some people prefer not to have any handles on the bag at all. This will make gripping the bag even more difficult, resulting in greater grip strength for your hands. Certainly something to keep in mind when making your sandbag.

Doubling the Ziploc bags, I filled the bags each with 3 cups of the play sand. Removing most of the air from the bags, I sealed the inner bag and folded it inside the outer bag. I then sealed the outer bag and reinforced the seal with duct tape. Finally, I placed all bags inside the duffel bag. (Be sure to use the strongest Ziploc bags you can find and reinforce them well with duct tape. These bags will be thrown, dropped, and turned upside down. They may break if not put together well.

Some people prefer to fill a single Contractor trash bag with sand and place it inside the duffel bag, which is another good option. I prefer to use Ziploc bags so I can easily, without mess, increase or lighten the weight whenever I want. Be sure, though, not to pack your duffel bag too tight. You want it to be loose to allow movement while you lift.

The end result … a sturdy 25-pound sandbag for under $20 that works just as well as any $100 bag.

You can make the bag how heavy you want. It is recommended that women use a 15-45 pound bag. Most men, however, would prefer to have a much heavier bag.

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Posted by Julie | Filed Under Blog, Full Body Exercises, Strength Training, Weight Loss

5 Easy Core Exercises That Absolutely Work

May 23, 2010 | Leave a Comment

Here are some simple core exercises from Chalene Johnson that will make you stronger in just a few minutes a day. No, you don’t have to get on the floor and do those boring crunches that so many of us hate. These are fun exercises you can do right in front of your TV that will give you amazing abs! And these exercises will burn calories too.

A strong core will help your body age well, so it is crucial to start working on it now. So, give these a try and let me know what you think. Have you already been doing these or similar exercises, or are you still doing sit ups?

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Posted by Julie | Filed Under Blog, Celebrities, Fitness, Strength Training

Roller Derby … For Women Who Want To Feel Powerful

September 14, 2009 | 4 Comments

Official poster for Whip It
The main reason why I choose extreme kickboxing as my main form of exercise is because it makes me feel powerful and strong. But I don’t think there are too many sports for women that will make one experience more power than what is experienced with roller derby.

Roller Derby is a “going for the gold” type sport. In this sport, the skater is moving at amazing speed putting up a fight to get through the Pack which may result in anything from bruises to pain and broken bones to the feeling of strong inner strength.

An American-invented contact sport, according to the Derby Dolls website (a roller derby league in L.A.), roller derby was created in 1935 by Leo Seltzer. A match is composed of two teams with five players each … four Blockers and one Jammer … which face off against each other. The Blockers skate together to form a Pack. A Jammer from the opposing team fights her way through the Pack scoring points if she succeeds plus earning more points when she laps the team.

In the 70’s, roller derby was played to sold-out crowds across the U.S., and it has made a comeback in recent years. But with the movie Whip It coming to theaters on October 2 with Ellen Page (Juno) playing the leading part, I expect the sport will take off even more so. Director Drew Barrymore … yes, besides playing a role in the movie, she was also the director … has shared these motivational thoughts about the leading role in Whip It:

“I believe that girls can do it all. . . . finding your inner strength, believing you can do what boys do, and figuring who you are along the way.”

In case you think this is the sport for you (remember it is extreme), Derby Dolls has provided on their site a list of roller derby leagues. Hopefully, you can find one in your area.

I think it would be a blast to watch the Derby Dolls live in real action, but for the time being I’ll have to settle on YouTube.

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Posted by Julie | Filed Under Blog, Celebrities, Sports, Strength Training

Kelly Clarkson Works Out With Crossfit

August 17, 2009 | 1 Comment

What do pop singer Kelly Clarkson and I have in common?

No, I don’t have a beautiful voice from which I can establish a huge following of fans. And I have never met Simon Cowell. But rather Kelly and I both do an intense boot camp-type workout regimen.

Yes, Kelly Clarkson recently told Self Magazine (September 2009 issue) that she attends Crossfit, a strength training and cardio program used by police academies and military special operations. Clarkson tells Self about her workout that increases her energy:

“I love it. It’s like boot camp. You never work out more than 35 minutes, but it’s so intense. It makes me feel like G.I. Jane. It’s very empowering. I feel like I can whup ass!” “I do it totally for my psyche,” she told Self. “I’m much better when those endorphins are going. It’s a release. And I also love food, so there’s a payoff!”

And don’t forget about the health benefits, Kelly!

With Kelly Clarkson doing Crossfit, she just might be a great example for any skeptics out there who think that women cannot do a serious strength training workout and still retain a feminine look.

While Crossfit trains elite athletes worldwide, people who train with Crossfit range anywhere from housewives to Olympic athletes. You set your goals. Click here to find a Crossfit affiliate in your state or workout on your own by watching Crossfit’s videos or by following their Workout of the Day (WOD).

On a side note, there is a lot of controversy about Self retouching the cover photo to enhance Kelly Clarkson’s looks. But while Kelly’s weight has fluctuated up and down in the past, there is no doubt that she always looks fabulous! Take a look at the above recent video of Kelly Clarkson’s performance on Oprah.

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Posted by Julie | Filed Under Blog, Celebrities, Strength Training

Bench Press: The Best Of All Chest Exercises

March 30, 2009 | 7 Comments

Many women avoid chest exercises for fear they will over train their chest and gain a gorilla-like posture. And for such reasoning, the bench press is normally not considered an exercise for women. But there are benefits for women who get a good pectoral workout. And while there are many different ways to get a good pec workout, the bench press is considered by many weight lifters to be the best of all chest exercises.

Here are the benefits of a good pec workout:

Most of us have relied on our chest muscles our entire life for pushing and pulling heavy things. When we have good upper-body strength we have more strength for activities such as lifting and holding our children, pushing lawnmowers, and rearranging our furniture. And with strong chest muscles we are less likely to injure ourselves while doing such activities.

What a good pec workout won’t do.

Don’t think that with a regular bench press workout you will turn your A cups into double-Ds. It just won’t happen. But with a little dedication, it can give you nice athletic cleavage. And because it works the delts and triceps, it will give you nicely shaped arms and a better athletic frame. Simply put, you will be in better overall shape.

How to bench press:

Lie on a bench with your feet flat on the floor. Grab the barbell so your arms are evenly spaced a few inches wider than shoulder-width apart. Arch your back just slightly. Lift the bar off the rack and hold it at arm’s length over your chest. Straighten your arms, but don’t lock your elbows. Slowly lower the bar to your chest. Pause, and then push the bar back up. During this exercise, be sure to pull your abs in tight, exhale as you press the bar up, and inhale as you lower the bar down.

If you want to focus on your upper chest, then incline the bench to a 45-degree angle. Or if you really want to get strong, decline the bench 30 or 40 degrees.

Don’t have a barbell?

Then do pushups! Start in a pushup position, hands shoulder width apart. While keeping your back straight, bend at the elbows until your chin almost touches the ground. Push back up, and repeat.

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Posted by Julie | Filed Under Blog, Strength Training

Joining In The Fun At The Ultimate Blog Party 2009

March 20, 2009 | 24 Comments

Photo by stilinberlin.de
Are you here for the party?

Last year I missed out on The Ultimate Blog Party, a virtual party hosted by 5 Minutes For Mom specifically for women bloggers, who can participate by throwing their own blog party. But this year, 2009, I am sure to participate. Afterall, there are prizes to be won at this party!

If you are new here and/or have arrived through Janice and Susan’s Ultimate Blog Party 2009 … Welcome to my little corner of the party! I am grateful you are here. I am Julie, the owner of The Health & Wellness Post. And this is a strength training blog to help women (and men!) improve their health and lose weight. Besides being a health blogger, I am also an independent distributor for the superjuice Vemma.

Here at The H&W Post, I rarely take time away from exercise to have a party, but I’m never above putting a little party into my exercise. So before you move along with your blog party hopping, let’s join Chalene Johnson in a little hip hop dance. But first, as requested by twins Janice and Susan, here are my top 3 party prize picks: