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5-Minute Workout for Sculpting Sexy Arms

POSTED ON January 6, 2014

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While most of the country is in a cold spell, spring is not that far away! And nothing says spring like short sleeves and sleeveless tops :). Whether you’re looking to minimize the appearance of that “waving” skin of your underarm, or tone and build some beautifully sculpted shoulders, this 5-minute workout can help. Your shoulders, back, and arms will be in sexy, spring shape in no time at all!

Set the clock for 5 minutes, and do as many rounds as possible of:
10 Bench Dips
10 Commander Push-ups
10 Mountain Climbers

Record the number of rounds completed to set the bar for the next time you do this workout! You can safely repeat this workout twice a week.

Bench Dips:
1. Hold a seated position, shifted a couple of inches off of a bench. Hands should be directly beneath shoulders with elbows extended and knees straight and locked.
2. Lower down, bending elbows to a 90-degree angle.
3. Press upward through palms until elbows are fully extended.

bench-dips

Commander Push-Ups:
1. Begin lying facedown, hands underneath shoulders, with abs tight and body rigid.
2. Press upward, extending elbows while simultaneously driving right knee forward, touching it to your right elbow.
3. Lower body back to the ground, extending leg out and staying rigid from feet to shoulders.
4. Press upward again, extending elbows while simultaneously driving left knee forward, touching it to your left elbow.

commander-pushups

Mountain Climbers:
1. Begin in a deep runner’s stance with both hands on the ground, shoulder-width apart.
2. Keeping abs tight, jump and switch feet as fast as you can.
3. Land gently with the opposite foot forward.
4. As soon as your feet touch down, jump quickly and switch feet again.
5. Land gently with the original foot forward.

mountain-climbers

Category: blog / fitness

Lunchpails&Lipstick.com: Greek Yogurt Pops

POSTED ON July 2, 2013

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Celebrity Trainer Heidi Powell - Learn more at http://HeidiPowell.net/2775

Not sure if you’ve heard but our dear friends Heidi and ChrisPowell are adding another beautiful baby to their family! We couldn’t be more thrilled for them!

Today Heidi is sharing a fun treat to beat the heat, curb cravings and so easy that kids can help make. My favorite part is the no added sugar and each pop is less than 100 calories!
Chocolate Raspberry Greek Yogurt Popsicles from Celebrity Trainer Heidi Powell - Get the recipe at http://HeidiPowell.net/2775
Chocolate Raspberry Greek Yogurt Pops
Makes 10 pops

This tasty frozen summer treat might be free of table sugar, but it’s full of flavor that your kids will gobble up. Even better, they’ll get a protein punch and plenty of antioxidants without a fight!

What you’ll need:

2 cups fresh raspberries
2 cups plain, unsweetened Greek yogurt
4-5 (1g) packets Stevia
½ cup mini semi-sweet chocolate chips
10 3oz freezer-pop molds

How to make them:

  1. In a food processor, puree raspberries, Greek yogurt, and Stevia (adjust Stevia based on sweetness of berries).
  2. Fill freezer-pop molds with raspberry puree, leaving one inch of space from the top.
  3. Evenly divide and stir in mini chocolate chips, stirring out air pockets at the same time.
  4. Insert sticks and freeze for about 6 hours or until pops are totally firm.
  5. Dip molds in hot water, quickly, before unmolding.
  6. Enjoy!!

What’s in them:

For one pop: 96 calories, 3.4 g fat, 12 g carbohydrate, 5.1 g protein

Greek Yogurt Pops + Maternity Wear

POSTED ON

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Special thanks to my friends at Lunchpails & Lipstick for sharing one of my favorite treats for beating the heat – Greek Yogurt Pops! Also check out some fun maternity clothes to stay cool in the summer! So darling!

Celebrity Trainer Heidi Powell shares Greek Yogurt Pops and Maternity Wear Favorities - Learn more at http://HeidiPowell.net/2431

As seen on Lunchpails & Lipstick:

Not sure if you’ve heard but our dear friends Heidi and Chris Powell are adding another beautiful baby to their family! We couldn’t be more thrilled for them! Today Heidi is sharing a fun treat to beat the heat, curb cravings and so easy that kids can help make. My favorite part is the no added sugar and each pop is less than 100 calories!  More….

Category: blog / food

Beat the Heat with Chocolate Raspberry Greek Yogurt Pops!

POSTED ON June 28, 2013

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Chocolate Raspberry Greek Yogurt Pops  - Get the recipe at http://HeidiPowell.net/2385
While we’re used to “the summer heat” in Arizona, today we’re expecting a heatwave that is extra hot, even for us! Thermometers are supposed to be reaching upwards of 120*F! Crazy hot! So there is nothing better to help cool off than a delicious, healthy yogurt pop!

This tasty frozen summer treat is full of flavor that your kids will gobble up. It’s even free of table sugar. And to top it off, they’ll get a protein punch and plenty of antioxidants without a fight. Stay cool, stay hydrated, and enjoy!

Chocolate Raspberry Greek Yogurt Pops
Makes 10 pops

What you’ll need:

2 cups fresh raspberries
2 cups plain, unsweetened Greek yogurt
4-5 (1g) packets Stevia
½ cup mini semi-sweet chocolate chips
10 3oz freezer-pop molds

How to make them:

1. In a food processor, puree raspberries, Greek yogurt, and Stevia (adjust Stevia based on sweetness of berries).
2. Fill freezer-pop molds with raspberry puree, leaving one inch of space from the top.
3. Evenly divide and stir in mini chocolate chips, stirring out air pockets at the same time.
4. Insert sticks and freeze for about 6 hours or until pops are totally firm.
5. Dip molds in hot water, quickly, before unmolding.
6. Enjoy!!

What is in them:

For one pop, 96 calories, 3.4 g fat, 12 g carbohydrate, 5.1 g protein

Category: blog / food

ElizabethStreet.com: Beat Boredom with Heidi Powell’s Activities for Summer

POSTED ON June 24, 2013

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Originally published on ElizabethStreet.com.Beat Summer Boredom with Celebrity Trainer Heidi Powell - Learn more at http://HeidiPowell.net/3043

Twenty-five ways to keep them active and entertained.

Summer has barely begun, and if your kids are like my kids, you might have already heard, “Mom, I’m bored.” Let’s be honest, it’s kind of hard for our kiddos to make the change from a school day routine to the freedom of summertime, so here are some fun ideas to help bust that summer boredom:

  1. Have each child make a summer bucket list. It’ll be a great go-to when boredom hits. Make a family bucket list, too.
  2. Do a summer-long family fitness challenge. Include exercise, nutrition, friends and extended family members. Put the kids in charge of tracking everyone’s progress.
  3. Find healthy recipes together, and then teach the kids how to cook. They’ll learn a valuable skill, and you won’t have to cook as often.
  4. Dance together. Zumba is fun and great exercise, too!
  5. Write letters to our soldiers.
  6. Go on a picnic. Let the kids plan the menu, help prepare the food and choose the activities.
  7. Work on a summer scrapbook.
  8. Go to the zoo.
  9. Do science projects.
  10. Lie in the grass and look at the clouds.
  11. Go on a nature walk.
  12. Play Hopscotch, Freeze Tag, Red Rover, Hide and Go Seek, Kick the Can, Dodge Ball, etc.
  13. Do a weekly Random Act of Kindness for someone you think needs it.
  14. Teach the kids a new skill. Have the older kids help teach the younger kids.
  15. Organize a mini-Olympics—have the kids come up with the activities and invite the neighborhood kids.
  16. Go on a scavenger hunt.
  17. Play in the sprinklers.
  18. Put on a neighborhood parade.
  19. Participate in the summer reading program at your local library.
  20. Make and fly a kite.
  21. Go on a bike ride. If your city has bike trails, go exploring!
  22. Grow a vegetable garden. They’ll love eating what they grew!
  23. Be hometown tourists.
  24. Learn about other countries and cook their native foods.
  25. Train for and walk/run in a local charity race. Many offer kids’ races for even the tiniest of tots.

ElizabethStreet.com: Start The Week Right: Powell’s Pool Exercises

POSTED ON June 17, 2013

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Originally published on ElizabethStreet.com.Celebrity Trainer Heidi Powell's Pool Exercises - Learn more at http://HeidiPowell.net/2977

 It’s getting hot outside, which means it’s time to move the usual workout routine to the pool. Not only do pool workouts keep us cooler, but water also adds extra resistance, resulting in stronger muscles and greater intensity. An added bonus: Water workouts offer very low or even no impact, which means less stress on your joints and reduced injury risk. And you can burn lots of calories too!

Here are some of my favorite swimming pool exercises:

Swim Laps
The average person—swimming at a moderate pace—burns 300 calories in 30 minutes. Not too shabby for spending time in the pool!

Walk
Walk in the shallow end, the deep end, or both (you may want to consider using a flotation device in the deep end, depending on your swimming ability). And the water’s natural resistance forces you to work harder than when walking on land, so you’ll burn more calories!

Run
Pool running offers the same intensity as land running without the impact, and you can burn even more calories simply because you’re running in water. And if you pump your arms while running, that number goes up and you build upper body strength! Win, win! Some fun alternatives to basic running are high knees (drive those knees up as high as you can – engaging abs, hip flexors, and calves) or butt kickers (running while kicking your butt with each step – focus is on the hamstrings).

Other Exercises
Some of the exercises from my workouts found on this site can be adapted to the water—how awesome is that? Try air squats for a total body exercise, do bench dips on the pool stairs for shapely arms and shoulders (let your legs float for an even more intense workout), and for your legs and booty, do back lunges or walking lunges.

Good ole’ jumping jacks are pool friendly too. Another one of my favorites (and it sounds super tough) are muscle ups! Standing inside the pool with your hands palm down on the pool deck, lean forward and pull yourself out of the pool to a locked elbow position. Lower yourself and repeat.

Remember to hydrate constantly! Yes, we are working out in water, but the chemicals, the sun, and sweat can cause a mean case of dehydration.

So grab your towel, some goggles, and a water bottle and head to the pool!

ElizabethStreet.com: Start the Week Right – Pool Exercises for the Family

POSTED ON June 3, 2013

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Originally published on ElizabethStreet.com.Celebrity Trainer Heidi Powell Shares Pool Exercises for the Family - Learn more at http://HeidiPowell.net/2980

Heidi Powell shares some fun pool games to play with your kids. They won’t even know they’re exercising!

With a little help from personal trainer Heidi Powell, we start the week right every Monday. Today, the mom of three has some great ideas for staying active this summer with fun pool games the whole family will enjoy.

Summer break is finally here, and it’s time to ditch our school-day routines and splash into some summer fun. Where will Chris and I be hanging out with the kids to escape that summer heat and get in some fun family fitness time? The pool, of course, and the best part is that the kids won’t even know they’re exercising! Here are some pool exercises and fun pool games that will keep the whole family cool, happy, and fit during the summer months.

Relay Races
Divide everyone into teams, set the relay course, and decide how you’ll move: you can require everyone to do the same stroke, let everyone choose, or use toys like a pool noodle or boogie board. You can even randomly change the activity during the race for some added fun.

Marco Polo
One player—Marco Polo—shuts his eyes and counts to ten while the other players scatter throughout the pool. While his eyes remain closed, Marco Polo shouts “Marco,” and the other players must shout “Polo,” which helps Marco Polo find them. When he tags another player, she becomes Marco Polo and the game starts all over again. Everyone is constantly moving (and therefore exercising) to avoid becoming Marco Polo.

Treasure Hunt
Place several objects at the bottom of the pool. When the game starts, the hunters retrieve their treasures one at a time and put them in a poolside container. The hunter with the most treasures at the end wins! You can play in teams, use a timer to make it more competitive, or make it a scavenger hunt wherein each person or team has to find one of several different items.

Sharks and Minnows
One player is the shark, and the other players are the minnows. The minnows line up at one end of the pool, and the shark stays in the middle. On the word “go,” the minnows try to swim to the other end of the pool while the shark tries to catch them. It they make it, they’re safe. If they don’t, they become sharks, and the remaining minnows have to try and get by a growing number of sharks. The last minnow swimming wins!

Ping Pong Pile-Up
Throw a bunch of ping-pong balls into the pool. Players retrieve the balls one by one as quickly as possible, and whoever piles up the most wins. You can number each ball so that the players or team with the most points wins, or put a colored dot on each ball so that the player or team that retrieves the most of their color wins.

I think we’ll be taking a trip to the pool today, how about you?

Summer Family Fun that will Torch the Calories!

POSTED ON May 27, 2013

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Celebrity Trainer Heidi Powell Hiking with Son Cash - Learn more at http://HeidiPowell.net/1936

How can we have some fun with our kiddos summer while torching calories? It’s easier than you might think with my 3 W’s:

  1. Wheels – Get on wheels this summer! Rollerblade, skateboard, or go on a bike ride with your family. As long as it has wheels, pull it out and ride it with your kids. You’ll be blasting calories while having a blast! But don’t forget the helmets ;).
  2. Walking – Go for a walk and take it up a mountain. We love to hike with our family – why? It gives us a chance to get outside, pull ourselves away from electronics (that tend to run our lives, no matter the age), connect with nature and get a great workout. No matter your child’s age, there are hikes just right for you. The kids will love picking up sticks, throwing rocks, and getting in some exercise without even realizing it. Have a baby? Do what we do and use one of these amazing baby backpacks. They’ll have the ride of their life! TIP – go early in the morning to avoid extreme heat, and bring LOTS of water. Matix and Marley have a kid’s Camelback which makes it easy and fun to stay hydrated.
  3. Water – As the temperature continues to rise, we need to cool off. What better way than with water! Get your buns outside and into the pool – play some pool volleyball, basketball, or just swim with the kids to torch some calories without getting torched by the sun.

So get off the computer and get outside! Let’s enjoy this summer and connect with our kids while staying active and fit!

Category: blog / family / fitness

Yummy Summer Strawberries ‘n Almond Creme

POSTED ON May 22, 2013

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Yummy Summer Strawberries 'n Almond Creme - Get the recipe at http://HeidiPowell.net/1620

Summer Strawberries ‘n Almond Creme

This delicious, light, and fruity dessert is the perfect way to indulge without overdoing it. An added bonus? It’s super quick and easy – just what us busy parents need!

Here’s what you’ll need:
4 servings

¼ C slivered almonds
2 C whole strawberries, cleaned
1 C low fat ricotta cheese
2 Tbsp calorie free sugar substitute (I like baking stevia – you can use less if you prefer)
¼ tsp almond extract

Here’s how to make it:

1. In a small, dry skillet on medium-low heat, toast almonds, stirring frequently – about 2-3 minutes or until golden brown and fragrant. Transfer to a cool plate immediately. Allow to cool completely.
2. Hull and slice strawberries and evenly divide among 4 cute dessert bowls.
3. In a separate bowl, mix ricotta cheese, sugar substitute, and almond extract until smooth. Dollop evenly among sliced berry bowls.
4. Sprinkle strawberry and almond crème dessert bowls with sliced almonds. Take a picture (because you made it so pretty) and enjoy!

Here are the facts:

This recipe makes 4 servings. Each serving carries 120 calories, 6 grams of fat, 11 carbs, and 9 grams of protein. Not too shabby!!

Category: blog / food

Life & Beauty Weekly – Eight Fitness Tips to Get in Shape for Summer

POSTED ON May 9, 2013

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Does the thought of slipping into shorts or a swimsuit leave you panicked? No sweat. Visit Life&BeautyWeekly to get my 8 easy fitness tips, to get in shape for summer! There’s still time to get in summer-ready shape without going on a crash diet. Thanks Rachel for a great interview!

Eight Fitness Tips to Get in Shape for Summer - Learn more at http://HeidiPowell.net/1564

Does the thought of slipping into shorts or a swimsuit leave you panicked? No sweat. With these easy fitness tips, there’s still time to get in summer-ready shape without going on a crash diet.

Taking small steps will put you in the right direction, says Heidi Powell, personal trainer, life coach and co-transformation specialist (with husband Chris Powell) on Extreme Makeover: Weight Loss Edition. Here are her eight best fitness tips to get you ready for the season:

1. Make a Small Change — And Stick To It

“Make one goal to yourself at a time,” says Powell. “Maybe it’s removing soda from your lunch or moving for five minutes a day. Just make it attainable and commit to it.”

Once you master that first goal, you can add another to it, and so on. “When you do what you say you’re going to do, the scale will follow,” says Powell.

2. Be Realistic

As much as we’d all love to drop 10 pounds in a week — especially as summer approaches — it’s not very doable without going to extreme measures.

“Instead, strive to lose one percent of your body weight a week,” says Powell. “That’s a healthy goal.”

3. Watch Your Calories

Nutrition is more than half the battle in weight loss. And while you don’t have to obsess over every bite, you do need to be aware of how many calories you’re taking in. The average woman should aim for 1,500 calories a day.
4. Eat Real Food

Forget the packaged diet dinners and low-fat snacks. “You can’t out-train bad food,” says Powell.

Fresh fruits and vegetables are higher in nutrients than processed meals — plus, they’re rich in fiber, which will keep you feeling fuller longer. Lean meats like turkey are high in protein and will help you burn more fat while building muscle mass. And yes, you can put some steak on the grill — just eat it in moderation. “The calorie count is higher in red meat, so opt for three-ounce portions instead of the four ounces you would eat of chicken or fish,” Powell says.
5. Don’t Skip Carbs

“Chris and I both have wristbands that say I <3 carbs!” says Powell. “Carbs fuel the body for weight loss.” Just remember that not all carbohydrates are created equal: White bread, rice and sweets are nutritionally poor, but sweet potatoes, brown rice, steel-cut oats and whole-grain bread are both delicious and healthy.
6. Work Out at Home

You don’t have to commit to a gym to get your exercise. Powell, a busy mom of three, says she’s lucky if she goes to the gym once a month. Instead, she focuses on fat-blasting moves she can do from the comfort of her home…which is where her next two tips come in!

7. Learn to Love the Burpee

“I have a love-hate relationship with burpees,” admits Powell. They’re tough, but “they hit nearly every muscle in the body and get your heart rate up.”

To perform this whole-body exercise, start by squatting with your hands on the floor in front of you. Kick your legs back into a push-up position, jump back into the squat, and then jump to a standing position. You can modify the move by doing the push-up on your knees or going directly from the push-up to a standing position.

8. Try Interval Training

For the optimal metabolism-boosting workout, sprint on a track or treadmill as fast as you can for 30 seconds, rest for 90 seconds, and then sprint again. Ten sets of sprints will give you a heart-thumping 20-minute workout — plus your body will continue to burn calories at a higher rate for the rest of the day. “You put your body in an oxygen debt, so the body has to overcompensate and work harder to oxygenate the body,” says Powell.

By making easy changes and following these fitness tips, you’ll be confident and beach-ready before you know it.

Read more: Eight Fitness Tips to Get in Shape for Summer | Health | Life & Beauty Weekly http://www.lifeandbeautyweekly.com/feature/health/summer-fitness-tips/index.html#ixzz2TuE3VGUS

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