Samhain's Sirens- The After Party Day 1

Today is technically still Samhain. Samhain is a Celtic holy day and to the Celts (like many other indigenous cultures) the days begin at night. We're posting this a bit later in the day, as we know you may have been up late like we were, celebrating and communing with your ancestors.
The veil between the worlds is thin now, and will continue to be so until Yule, when the Sun begins to return. This is a time of introspection and planning for the next year. Many witches consider today the first day of the New Year.

Some of us see this as the time-between-the-years; a time when there is no time. This is our rest and hibernation (for those in the Northern Hemisphere), and we use this time to work on ourselves internally. There are 49 days until the Winter Solstice. We look within first, then look forward.

The Sirens' dear friend, Sally Dubats, has sent a message to all of you:

And, we have another special gift for you from Sam Curtin, our Workout Siren:

The Work-Out Sirens' Post-Samhain Work Out

 October has come and passed and if you were like most of us you gorged yourself on all the yummy goodies we had posted on our blog! Fear no more, because I have come up with this awesome workout routine that you can do to work off those extra pounds of chocolate. These are all activities that you can do from the comfort of your own home. So grab your weights, exercise bands and get your butt moving!

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Cardio	Legs Chest Back	Biceps/Triceps Core Cardio	Cardio	Legs Chest Back	Biceps/Triceps Core Cardio	Rest J

Cardio Exercises:

v  30 minute walk outside (substitute treadmill for inclement weather)

v  1 mile or 15 minute run outside (substitute treadmill for inclement weather)

v  30 minutes on any exercise machine that you have (bike, elliptical, stair stepper, etc)

Leg Exercises:

v  Squats: Grab two dumbbells of the weight of your choice. Place them on your shoulders as you stand with your legs shoulder length apart. Keeping your back straight squat as though you are sitting in a chair. Make sure knees don’t go passed your toes. Complete 3 reps of 10 (increase weight for each rep as desired)

v  Lunges: Grab two dumbbells of the weight of your choice. Hold them by your side while standing straight. The take your

v  Leg Extensions: Find a chair, couch, table or anything else you can hold for balance and give yourself enough room around you. Bend over and grab the piece of furniture while extending one of your leg so that it is at a right angle to the rest of your body. Take that leg and start kicking out. Complete 20 reps on each leg. (to add difficulty instead of grabbing the furniture place two dumbbells on the furniture so that they are up and down. Hold them and maintain balance while kicking)

v  Leg Lift (Side): Lie on your side on the floor (on a mat if you have). Place one leg on top of the other so that your feet are facing away from you. Slowly lift leg up pointing your toe and then lower it back down. Complete 15 reps of this on each leg. (To add resistance, use exercise band).

v  Leg Lift (Back): Lie on your back with your toes pointed up. Slowly lift one leg up at a time so that the leg is straight up in the air. Lower slowly back down and then switch to the next leg, doing the same thing. Complete 10 reps on each leg, alternating as you go.

Chest Exercises

v  Push-Ups: Do three sets of ten push-ups (you can modify by either doing it on your knees or doing it off of a chair for increased difficulty) 

v  Dumbbell Press: Lie on your back on the floor and take dumbbell weights of your choice in either hand. Place hands in front of your armpits while on the ground so your arms are bent (almost like wings). Extend arms forward slowly so that they end of the dumbbells touch. Do three reps of ten.

Back Exercises

v  Rowing: First find a surface that’s about knee height to lean on (I find usually a couch is the easiest). Place left hand and knee on that surface and take a dumbbell of your choice in your other hand. Grip dumbbell and hold your arm straight down. Slowly move your arm up so that the dumbbell reaches your side, making sure your back in straight. Slowly move your arm back down. Repeat with eight time then switch to the other arm. Do two reps on each arm. 

Upper Body Exercises:

v  Dumbbell Curls: Grab a pair of dumbbells (weight of your choice I usually use 10s or 15s) in each hand and face palms forward. Hold your elbows close to your sides; keep your back straight and your feet aligned with your shoulders. Then bend your right arm and carefully bring it toward your shoulder. Bring your arm down and repeat the same motion 10 times. Switch sides, and execute the same movement and repetitions. Complete 2 reps.

v  Arm Circles: You may do this exercise with or without dumbbells. Align feet with shoulders, and extend arms horizontally at shoulder level. Keep shoulders down and perform backward circles 20 times. Change to forward circles, again doing 20 more.

v  Tricep extensions: You can sit straight or stand for this one. Grab a dumbbell (weight of your choice, I usually use 15s or 20s) holding it over your head with both arms. Slowly lower down behind your head and slowly back up. You can also use just one arm at a time or with both hands. Perform 3 reps of 10.

Core

v  Side planks: Lie on your left side with your left forearm on the floor perpendicular to your body and your right hand resting on your side. Stack your legs and hips and pull your bellybutton in towards your spine. Raise your body up by straightening and lengthening the waist so that you are balanced on your left forearm and the bottom of your left foot. Hold for one minute then switch and do the other side for a minute.

v  Supermans: Lie on stomach on the floor and extend your legs and arms so that they’re about an inch or two off the ground. Hold for two minutes.

v  Bridge: Lie flat on the floor and bring your feet close to your rear end with the soles flat on the floor. Raise your hips as high as you can and keep your core drawn in as well as your glutes contracted. Repeat this motion until you can hold for at least a minute. Don't let your back arch down at any point.

v  Ab squat: Stand up straight with your feet hip-width apart and hold a dumbbell in each hand with your hands placed next to your shoulders. Bend your wrists back to face up and bend your elbows to touch your sides. From there, lean backward and bend your knees slightly. Keep your abs tight and your spine straight. Hold for 30 seconds.

Song of the Day- Kallan's addition to the mix ;)

I couldn't let this day go by without sharing one of my absolute favorite Samhain Songs.

Tomorrow will be the last day of the Samhain’s Sirens Seasonal Celebration. Come join us for a special treat by Magaly Guerrero, announcement of giveaway winners, and the really BIG announcement: The Grand Prize Giveaway Winner!

Enjoy the rest of your Samhain today!