Back 2 Back Back Routines

The amount of back and neck injuries I’ve sustained is actually quite staggering when I think about it.  Herniated disk in lower back, hit by car crossing street (3X), injured back lifting weights, fractured neck training jiu-jitsu…it’s a wonder I’m allowed to even leave the house.  Due to all these disasters, I’ve tried just about every back strengthening exercise there to try to keep myself right.  These two videos implement some of the better back exercises I’ve come across as well as some I’ve never tried before.  The first, from Tyler McCoy is a straight yoga practice for increasing back strength.  The second, from Ali Kamenova, is a yoga-based bodyweight exercise routine designed for back injury rehab.  Do them back 2 back (pun intended) for a low impact, yet still challenging workout.

Yoga for a Strong Back with Tyler McCoy

Back Injury Rehab Yoga Workout From Ali Kamenova




Sean Vigue Core Workout & Yoga for Athletes Routine

Double Feature Week continues with 2 great routines from Mr. “Plank or Die” himself, Sean Vigue.  The first routine is a great core workout that starts slowly and picks up the intensity towards the end.  The second video is one of the more advanced yoga routines I’ve tried from him.  Nothing crazy, but he definitely turns it up a notch from the previous yoga practices he’s posted on his YouTube channel.

Sean Vigue’s Ripped & Sexy Core Workout

Athletic Yoga Workout

For today’s smoothie, I went for a old favorite, my Peanut Butter Apple Cinnamon Oatmeal Smoothie (click for recipe).  Enjoy!

Tyler McCoy Yoga Double Feature & Grapefruit Beet Smoothie

Today I bring you another Yoga Double-Feature, this time from Tyler McCoy.  I checked out Tyler’s YouTube page based on the advice of a neighbor and I owe her a thank you.  From all the different exercises, accidents, running and martial arts I’ve done over the years, my hips and back are tight pretty much all the time.  Anyone with lower back issue knows what I’m talking about.  This first routine focuses on loosening up the hips, and I felt a noticeable difference after the first time I tried it.  The second routine is a little advanced in parts (if you aren’t Plastic Man), so you may have modify or just sit and watch like I did.  Don’t sweat it, though, just try to get a little deeper next the next time you do the routine. 🙂

Yoga for Tight Hips with Tyler McCoy

Yoga Power Shoulders Workout with Tyler McCoy

Follow this yoga workout with a refreshing Grapefruit Beet Smoothie.


1 Cup Chopped Beets

1 Grapefruit

1 Inch Piece of Ginger

1 Cup Water

Food Key

– Beets: potassium, vitamins A, B6 & C, magnesium, riboflavin, iron, copper, calcium, thiamine, folic acid, zinc and niacin (SUPER!!)

– Grapefruits: vitamins C, B1, B5 & A, lycopene, fiber, copper, potassium and biotin (STACKED!!)

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

Sadie Nardini Yoga Wake Up Double Feature & Apple Ginger Eye-Opener Smoothie

Here’s a Yoga Double Feature from my favorite YouTube Yogi and fellow Brooklynite, Sadie Nardini.  I did a bunch of HIIT and high impact training last week, so I thought all-yoga workout would do my body good.  These two practices are great by themselves and even better, in my opinion, when done back to back.  A perfect way to start your day.

Sadie’s Badass 30 Minute Energy Yoga Flow

20 Minute Fat Burning Yoga Workout

Follow that great yoga practice with an eye-opening apple ginger smoothie.



(Makes 2 Smoothies)

1 Sliced Apple

1 Cup Carrots

1/2 Cup Sliced Cucumber

1 Inch Piece of Ginger

1 Cup Orange Juice

1 Cup Water

Food Key

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Carrots: vitamins A & B6, folic acid and magnesium

– Cucumber: vitamins K, C ,B1 & B5, copper, potassium, magnesium & biotin

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

– Orange Juice: vitamins C  & B6, potassium, folic acid, calcium and thiamine

Should I lift weights, yoga-cize, or do cardio? The answer is YES!!

You often hear about how yoga gives you nice long muscle, as opposed to the bulkier muscle you get from lifting weights.  Well, what happens if you do both at the same time?  Sean Vigue helps you find out with this great yoga practice that includes the use of some light dumbbells.  You get the normal benefits of yoga, while adding some extra resistance with the weights.

Muscle Shredding Power Yoga Workout With Weights

A great follow-up to that routine is this short (roughly 11 minutes) Full Body High Intensity Interval Training (HIIT) workout from yoga marvel Ali Kamenova.

HIIT Tabata Full Body Workout

You just got some weight training, some yoga, and some cardio on in a little over 30 minutes.  Hungry?  Go make a smoothie. 🙂


Ashtanga Yoga Practice and Smoothie For Healthy Skin

Today I felt like getting my Om on. This classic and somewhat challenging Ashtanga Yoga practice works the whole body.  The instructor offers some nice modifications for those of us who aren’t quite as “bendy” as she is.   I also went for the tripod headstand variation rather than the one she uses towards the end of the practice.  I think it’s a safer and easier version.

Ashtanga Yoga Body Workout

After some well-deserved time spent in Savasana, try this refreshing smoothie that is also great for healthy skin.


(Makes 2 Smoothies)

1 Cup Mesclun Greens

1 Cup Sliced Cucumbers

1 Cup Chopped Pineapple

1 Cup Sliced Strawberries

1 Inch Piece of Ginger

2 Cups water

Food Key

– Mesclun: vitamins C & A, calcium and iron

– Cucumbers: vitamins K, C ,B1 & B5, copper, potassium, magnesium & biotin

– Pineapples: vitamin C, potassium, magnesium and folic acid

– Strawberries: vitamins C & B5, potassium, folic acid and magnesium

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds 

Warm Up 2 Cool Down Full Body Workout

Here’s a great workout I put together using three of Fitness Blender’s YouTube videos.  This particular series will bring you from a nice warm up to a great core workout and finally a nice cool down, all in about 45 minutes.  It’s just as important to get the body warmed before starting a workout up as it  is to cool down and stretch afterwards so you don’t end up hurting yourself.

Cardio and Total Body Toning Boot Camp Workout 

(I used this as a warm up, but you could jog in place or do some jumping jacks to loosen up before starting this video)


Six Pack Burn Out – Intense Abs Workout 


Restorative Yoga/Pilates Workout




Hump Day Cardi-Yoga Workout & Smoothie

I started the day with a quick High Intensity Interval Training (HIIT) workout from Fitness Blender.  Really built a nice sweat, and worked all the major muscles in less than 15 minutes.

Fat Burning HIIT Cardio Workout

Next up was a full body vinyasa yoga practice by another great YouTube Yogi, Ali Kamenova.  Some of the poses are a bit challenging, but you can modify to suit your ability.  I was a sweaty mess after this routine, but my whole body felt great afterwards.  She focuses a lot on abs in this routine, so it’s a nice practice if you are looking to work that midsection.

Full Body Vinyasa Flow

Today’s smoothie is simple, refreshing, and really orange.


(Makes 2 Smoothies)

1 Cup Chopped Carrots

2 Little Pears

1 Inch Piece of Ginger

1 Orange

2 Cups Water

Food Key

– Carrots: vitamins A & B6, folic acid and magnesium

– Pears: fiber, potassium and copper

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

– Oranges: vitamin C and potassium

Manic Monday Morning Yoga & Smoothie

Mondays generally suck, but they suck a little less if you get your body right to start the day.  This is one of my favorite yoga practices from Sadie Nardini.  She’s pretty awesome, and this 30 minute morning routine really helps me wake up and stretch all those places that need it most before I start the weekly grind again.  Enjoy.

Morning Wake Up Yoga Flow

Now that the muscles are feeling nice, here’s a simple, refreshing smoothie to get your fruits and veggies on.


1 Cup Chopped Beet Leaves

1 Cup Chopped Celery

1 Cup Frozen Strawberries

1 Coconut Water

1 Tablespoon Chia Seeds

Food Key

– Beets: potassium, vitamins A, B6 & C, magnesium, riboflavin, iron, copper, calcium, thiamine, folic acid, zinc and niacin (SUPER!!)

– Celery: potassium, folic acid and vitamins C & B6 

– Strawberries: vitamins C & B5, potassium, folic acid and magnesium 

– Coconut Water: improves digestion and metabolism, supports immune system

– Chia Seeds: omega-3 fatty acids, fiber, antioxidants, calcium, phosphorous and magnesium

YogiLatiO…DO IT

Yoga, Pilates and Cardio training all have great health benefits, so why not do them all?  You maybe asking “What about strength training?  Do you even lift, bro?”  Actually I do, but “YogiLiftAlotiO” doesn’t roll of the tongue as nicely.  Not everyone has the money or time to hit the gym or yoga studio everyday, plus the YogiLatiO fitness craze is, well, non-existent right now.  Enter YouTube.  In my quest for the perfect morning exercise routine, I decided to check out YouTube, and found a countless number of great trainers and videos.  My personal favorites include Sadie Nardini, Sean Vigue, FitnessBlender and Mike Chang (Six Pack Shortcuts).  Not only do they provide excellent routines that pretty much anyone can follow, they also offer great nutrition advice and fitness tips.  Since I’m awesome, I have provided the links to their channels below:

Sadie Nardini

Sean Vigue

Fitness Blender

Six Pack Shortcuts