9-Minute Seated Arm and Shoulder Workout

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dumbell and grass



In this workout video, Coach Nicole will lead you through a series of seated

exercises that will help you tone your entire upper body and

improve your flexibility.

 Here is the link…

9-Minute Seated Arm and Shoulder Workout

Image: tableatny

Fitness Ball Workouts

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Baltimore Ravens Training Camp August 22, 2009



I don’t know about you, but I just don’t have room for a bunch of equipment in my house, but I do have a exercise/balance ball.

You can’t beat them for versatility- no matter what you want or need to work – you can with an exercise ball.

Check out these great workout you can use- right at home.

Here is the link…

Fitness Ball Workouts


The Pushup that Blasts Your Core

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 reverse pushups


A regular pushup works your core. A reverse pushup will work it so hard your abs will want to form a labor union.

How does it work? You lower your body down into a pushup, but instead of pressing up.

You bend your knees and press your body backward, almost scraping the floor with your nose.

The Pushup that Blasts Your Core

Image credit: Reverse Pushup

Need an Intense Cardio Workout?

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Here is an awesome 30 minute intense workout routine designed to condition your core, strengthen you entire body and ramp up your heart rate.

Combining the best of Kickboxing and Cardio, this workout created by Chana Balk from CafeMom Studios is a all around winner!

Check it out Here…..

 Cardio Kickboxing – CafeMom Studios Workout

Image: Keith Davenport 

Have You Had Your 30 Minutes?

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Research shows us that cardiovascular fitness protect against heart disease as well as many other health issues.

When your fitness level raises, your risk of heart disease lowers.

And building up your cardio fitness level isn’t as hard as you may think. Anything that you do that involves moving, will raise your heart rate. That is the very basis of cardiovascular exercise.

Start small and work your way up. Try a walk, a swim or even jogging. Start slow and work your way up to walking faster, swimming longer or jogging farther.

The goal is to get at least 30 minutes per day or more, in order to make sure that your heart is as healthy as it can be.

According to Nieca Goldberg, M.D., chief of Women’s Cardiac Care at Lenox Hill Hospital in New York City, “Cardiovascular exercise is any activity that involves the large muscles in the body, raises the heart rate, and is continuous and rhythmic”.

This can include biking, dancing, walking, jogging, swimming, or even playing ball with the kids.

Here is a great 30-Minute Cardio Workout by The CafeMom Studios.

With this workout you will get a great workout while burning fat and calories!

This particular workout uses high intensity exercises to get your heart rate up and then the intensity level is lowered so you can get your heart rate lowered down. Cardiovascular Exercises like these are especially important for women and moms. Incorporating cardio into your daily workout routine will make sure that you have the high energy levels that all moms need.

Stick with your cardio, it may seem hard to do at first but, don’t quit. The more you do it, the easier it gets!

This workout is designed by Fitness instructor Chana Balk and is boot-camp style workout that will help you strengthen your body, condition your core and get your heart rate going.

Image: Arya Ziai