Being on the road 5 days out of the week means that sometimes it’s impossible for me to find a gym! Not having gym membership, or living too far away from a workout facility, is also more often than not one of the issues that people list as a reason for not adopting a consistent workout plan!
Good news is… you can get just as great a workout without having to use a single piece of equipment! All you need is your body, a bottle of water for hydration, and an awesome “lets kick butt” attitude!
Here are 5 highly effective exercises that you can do, without having to step foot into a gym!
Running:
Running is one of the best and easiest ways to shape and tone your body! It’s great for burning those calories, getting your heart rate up, and since you’re engaging all of the major muscle groups, it’s a perfect way to stay in shape when there’s no gym near! Add to that, running in the natural elements is a much more effective workout than running on a treadmill… where the treadmill is actually helping you run.
Stairs:
Walking, running, and hopping up stairs is one of my favorite workouts!! Check out my workout “Stairway to Heaven” here.
Squats & Lunges:
Tone those thighs & glutes with squats and lunges! Increase the intensity by doing jumping squats or jumping lunges!
Push-Ups:
A full body push-up is one of the best exercises that you can do! Increase the distance between your hands after each set, to tone all the muscles in your chest and arms! To get your heart rate up, try holding yourself at the lowest position for 15 seconds after each set. You can also use a chair to do reverse triceps push-ups.
Crunches:
Blast that belly fat with sit-ups and crunches! Be sure to pull your stomach muscles in throughout the exercise to fully engage you core. Make sure you target lower, upper, and your oblique (side) muscles by changing the position of your legs. All you need is a flat/ soft surface and you’re in business!
Stretching:
Don’t forget to stretch! Check out my wellness Wednesday blog to learn more about the importance of stretching here!
There’s no better cardio workout companion than an upbeat, motivational, get-your-body-moving playlist!
So for this week’s Wellness Wednesday, I thought I’d show you all what’s currently on my ipod… and what really gets me in the mood for a good ole’ cardio session.
Here’s the playlist that I just put together for myself, give it a try, I think you’ll love it:
• Wild Ones (feat. Sia) - Flo Rida
• Starships – Nicki Minaj
• Somebody That I Used To Know (feat. Kimbra) [Tiësto Remix] – Gotye
• The Motto (feat. Lil Wayne) - Drake
• Ai Se Eu Te Pego – Michel Teló
• Hasta Que Salga el Sol – Don Omar
• Both of Us (feat. Taylor Swift) – B.o.B
• Dance Again (feat. Pitbull) – Jennifer Lopez
• We Are Young (feat. Janelle Monáe) – Fun.
• The Believer (feat. John Legend) – Common
• Where Have You Been – Rihanna
• Back In Time (From “Men In Black III”) – Pitbull
Today’s BeliEVErs spotlight is on Jasmine Pleitéz for her written piece. Her words are very inspiring and are a great reminder that we can all do, be and have anything we want!!
To submit something for a “BeliEVErs Spotlight” please email eve@evetorres.com and put “BeliEVErs Spotlight” as the email subject.
“A “BeliEVEr”… someone who knows that with mindfulness of others, hard work, dedication and a strong sense of self, that you can do, be, and have anything you can dream of.”
- Eve Torres
I Am BeliEVEr
With this definition, I strongly consider myself a BeliEVEr. My name is Jasmine Pleitéz and I love giving back to my community and this summer, I am planning to travel abroad to help build schools for children who deserve the best education, no matter where they live. If I do not get the opportunity to do that, I still plan to volunteer locally. I just want to help and I love being mindful of others because I am fortunate to have a warm bed to sleep in at night, and other people should have an equal opportunity for that as well.
I am also hard working! I’m on the Dean’s List in college right now! It’s a huge accomplishment, especially since in High School my grades were less than satisfactory. I told myself that it’s a new school and if I beliEVE it, I can achieve it and I have. I conquered my goal of being on the Dean’s List! Furthermore, even though this semester I’m in is extremely difficult, I have yet to give up. That’s just not in my character anymore ☺ I am dedicated to better.
Finally, I am discovering myself. I will not sit here and say that I know exactly who I am but there was a point where I had no idea who I was. I am a girl who has dreams of helping those less fortunate than I and I will accomplish that when I earn my nursing degree. I dream of meeting someone who will make me happy and I will not rush into being with someone just because. I dream of traveling the world. I dream of being an example for girls like me. I’m 19 years old and I have so much time to beliEVE and watch my dreams come true!
So, Ms. Eve Torres, I am a beliEVEr by your own definition. You have been my inspiration and I will continue to look up to you. From changing my eating habits, to loving myself, and feeling beautiful, it’s been you that helped me begin this journey. I am a beliEVEr and always will see myself in that light. I just need to be certified ☺
Congress must act now to reauthorize the Violence Against Women Act (VAWA), the landmark achievement in the movement to end violence against women and girls!
The Violence Against Women Act revolutionized the way violent crimes against women are prosecuted and prevented, and in addition reshaped the way victims receive services and transformed the way communities respond to survivors.
We cannot afford for the reauthorization of VAWA not to pass. For more information on how you can take action visit joyfulheartfoundation.org.
BeliEVErs, while today marks the end of National Sexual Assault Awareness month, this does not mean that our dedication to the cause or to awareness should falter! For more information on the program I’m involved with, the Gracie Women Empowered program, visit here.
Since another AskEve was highly requested, here you go!
Have I ever had to use any of my self-defense techniques? Favorite Disney Movie? Beauty hair secrets? I even Kiss and Tell!!
Find out if I answered your #AskEve questions now.
To have your questions answered in my next video blog, send them on twitter to @EveMarieTorres #AskEve, or on Facebook at Facebook.com/EveTorresDotCom.
This month has been declared national sexual assault awareness month, and I ask that we take this time to educate ourselves (both men and women!) about the importance of being aware of our surroundings and educating ourselves on how to protect ourselves in the event of an attack.
The statistics around rape and sexual assault are alarming, with one study showing that one in four college women report surviving rape (15 percent) or attempted rape (12 percent) since their fourteenth birthday- astounding! Here are some articles that you should read, that show just how staggering the statistics are:
While alarming, there are things that we can all do to protect ourselves against perpetrators! As many of you know I am a representative for the Gracie Women Empowered Self Defense program, a program that teaches you how to protect yourself in the event of an attack- something we all need to know. To learn more about this click here, it will change your life just like it changed mine!
Last week, myself and Kofi had the honor of meeting some war veterans and their families. I’d like to personally thank all soldiers who fight to protect our freedoms!
“The future cannot be predicted, but futures can be invented.” – Dennis Gabor
Love love love this quote! Gabor, so perfectly captures the power of intention and of self-belief. Our lives, or our futures as he puts it, are not created by accident… they are purposefully shaped by the thoughts and visions we hold in our mind! It may be a difficult concept to grasp at first, but once you do, it’s thrilling and empowering! It’s not about fate or wishful thinking… its about YOU. You have the power within you to create your life in advance, by focusing on the things that you want and believing in yourself. Have fun with it… you can do, be & have anything you want!
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