physical fitness

The process of finding that perfect prom dress, shoes, accessories, and everything else that goes into a prom night to remember is one that takes time and lots of research. It's important to start the process as early as possible in order to ensure you can take your time and not settle for anything you don't want.

Part of the process to be prom ready that isn't always discussed with enough time to make an impact is working out! Toning up your body just the slightest bit can make all of the difference in the world for not only how you look, but how you feel in your dress. Knowing you put the time and effort in to look your best, from choosing a dress that fits your body perfectly, to your hair and make-up, to putting the time in to follow a routine workout, will have you feeling as confident as ever on the dance floor.

That's why we were happy to see that certified fitness instructor of YouTube fame Cassey Ho recently posted a workout specifically for looking perfect in your prom dress to her YouTube channel Blogilates! She calls it her official prom dress workout, and it takes you through a handful of workouts that you can do in your own home - no gym needed, and completely equipment free. All you need is your own body and the will and focus to stay on-point from now through your prom date (and hopefully keeping at it well after prom!).  Continue reading →

Summer may be over, but that doesn't mean it's time to drop all the exercises you've been doing to stay in tip-top summer shape. We know that it can be hard to find the motivation when there's no bikinis to be wearing, so here's some simple workouts you can do that are so easy they can barely even be considered workouts! These workout ideas come from Seventeen Magazine - they're our favorites from their 10 Easy "No Workout" Workouts list. So, if you like the ideas below and want more, just head over to their site. And, of course, if you need a little motivation to get started, just remember that it's #FitnessFriday.

Tooth Brush Wall Sits

Rather than simply standing over the sink while you’re brushing your teeth, stand against the wall with your legs extended. They should be about two feet from the wall. Then, slowly bend your knees to slide down the wall until you reach a seated position. Make sure that your back is flat against the wall and your knees are positioned behind your toes.

Seventeen recommends starting out holding the squat position for 30 seconds, and work your way up to a minute. Then, stand up, take a quick break, and repeat until you're done brushing your teeth (which, should be 2-3 minutes in total). This is something you can do every time you brush your teeth - an easy and efficient way to work on toning your legs and butt!

Ride Your Bike Everywhere!

Forget your car or the school bus. If your destination is within biking distance, sneak in a workout by hopping on your bike! Biking is a great way to get an all body workout, from your legs to your arms. And, not only will you get a little endorphin high, but it's good for the environment...and saving money on gas, of course!

Seventeen recommends biking at least 3 times a week. If you're new to cycling, just make sure to take it slow in the beginning until you build up your endurance.

Dance, Dance, Dance!

When you're out at parties with friends, put your body to work by dancing! Get your friends off their butts and onto the dance floor and you'll all be having the most fun cardio workout around. The best part about this "no workout" workout is getting to also rock your favorite dress!

Seventeen Magazine says to try to keep yourself moving for an hour at a time, ideally twice a week. You can always dance in front of your mirror, too, if you're not out at parties twice a week. And, with your Homecoming Dance coming up, one night is already in the bag!

These are all great workouts to make sure you don't lose all that summer work you've done, especially since Homecoming Season is here. Do you have any easy workouts that you do? Leave us a comment below and share them with us!

It's the New Year, and that means it's time for a New You! Since many of the Rissy Roo's staff made resolutions to work out more and eat healther in the New Year, we decided to make a special post today dedicated to getting fit in 2013! For some inspiration, we picked a celebrity that has always been known for being in great shape - Jessica Biel. So, if you ever need a little motivational push, just look up pics of Jessica and remind yourself to keep working hard!

Jessica Biel is well-known for being one of the fittest female celebrities in Hollywood. She knows how to get in tip top shape from head to toe without being too muscular. She does a ton of weight training, plyometric training, circuit training, and cardio!

If you want to have a strong and lean physique like Jessica Biel, follow these workout instructions below. But don't forget...consistently eating healthy and staying dedicated plays a huge part!

The Warm-up: Walking Lunges

Jessica warms up with walking lunges to get the larger leg and glute muscles stretched out. Do three to four sets of 8 – 12 repetitions per leg as shown in the video below.

Cardio + Cardio Interval Training

6 sprints with about 1 minute of rest between each sprint = Two sets of 200-meter sprints, then two sets of 150-meter sprints, and finally two sets of 100-meter sprints.

Plyometric Training

1. Stair Jumping - All you need for this one is a set of stairs. If stairs are not available, you can use any type of raised platform.

Instructions: Standing at the bottom of stairs, feet beside each other, jump up to the second step by skipping the first stair, and keep going along this pattern of skipping a stair each jump. Eventually, as your strength and skill increase, you can add the amount of stairs you jump over, going to 2 or 3 stairs skipped for each jump.

2. Jumping Squats - A plyometric jumping squat is pretty much a standing jump that begins and ends in a squat position.

Instructions: Starting in a squat position, use a burst of power to leap straight up into the air, then land back into a squat position. Do 2 – 3 sets of 12 repetitions.

Weight Training

1. Waist Exercise - You will need a five-pound medicine ball for this exercise.

Instructions: Sitting down and leaning back slightly with legs raised off the floor, twist from left to right reaching for each side 15 times, and do a total of three sets. The video below shows a really good example.

http://youtu.be/n_rozu4mcDE

2. Biceps and Shoulders Exercise - For this exercise you'll need two ten-pound dumbbells.

Instructions: Stand with knees slightly bent. Hold 10-pound dumbbells in each hand. Do a bicep curl and then rotate your hands so your palms face outward, and do a dumbbell press by raising the weights above your head. Then reverse the move until you’re back to the starting position. Complete three sets of 10 to 12 reps.

Did you make a resolution to work out more in 2013? Leave a comment below and let us know!

Source: Jessica Biel Workout Tips, Jessica Biel Workout YouTube Channel

This year's presidential election couldn't have been more exciting! With President Obama now back in office for a second term, we wanted to dedicate this Fitness Friday to his number one gal - Michelle Obama, of course!

Not only is the first lady an intelligent and admirable person, but she has awesome arms and amazing shoulders. They always manage to steal the show wherever they go!

First Lady Michelle Obama

Most of you probably skip the arm workouts. Listen ladies, men aren't the only ones who need to work out their arms, especially if you really want to rock your favorite sleeveless dress!

Believe it or not, you can actually get those chiseled Michelle Obama arms without even hitting the gym! Women's Health Magazine put together a simple arm workout that you can break out wherever you are - all you need is a set of 5-8 pound dumbbells! Check out the tips below so you can show off those sexy triceps and biceps and look fab at your next formal event! Just make sure to do the workout four to six times a week to get those arms in proper shape.

STANDING V RAISE:
1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, and palms in.

2. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor

3. Hold for one second, then go back to where you started. Do 12 to 15 reps.

SHOULDER PRESS:
1. Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent

2. Press the weights until your arms are straight overhead

3. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.

ROTATING TRICEPS KICKBACK:
1. Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor

2. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling

3. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.

Source: Women's Health Magazine

The Huffington Post recently interviewed Abby Wambach of the US National Soccer Team to find out what it takes to get into shape like an Olympic athlete.  She discussed just how dedicated Olympic athletes must be to a specific workout and diet regiment in order to maintain their physical fitness.

“As professional soccer players, we take our bodies to the extreme. We're the people at the gym that look like we're breaking the machines. Pushing our bodies to the limits is what makes us so strong and capable and Olympians. It's not an easy thing to consistently do over and over again to your body.” (Huffington Post)

Wambach says a well balanced nutrition is key to getting in shape.  Eating well isn’t just something an athlete does during their sport season, but something that becomes a regular part of their lifestyle.  If you’re looking to lose weight or eat healthier than you really need to stay dedicated to a specific diet.  Occasional indulgences won’t hurt you, but staying on the wagon and making healthy foods a regular part of your day will help your body overtime.

Here are some tips we compiled on how to eat like an Olympian:

1. Drink lots of water!  Turkish female wrestler Elif Jale Yesilirmak says that she drinks up to 4 liters of water each day (that’s about 1 gallon of water).
2. Snack on something healthy, like edamame beans, a favorite of soccer player Carli Lloyd.
3. Have a hearty breakfast.  A typical breakfast for runner Ashton Eaton includes a heap of eggs, turkey bacon, toast, and Greek yogurt sprinkled with muesli.
4. Stick to lean meats.  Gymnist Jonathan Horton says that for dinner he usually has a lean meat main course like salmon or chicken.
5. Stock up on protein.  Table Tennis Olympian Michael Landers says you have to keep your protein up to make it through a workout.  Try eating more nuts, eggs, or fish.