Burpees Day 10

I was doing great with the burpees...until this weekend. I did Fridays', and Saturdays, but missed Sundays. :( So, Monday I told myself that I would do Sunday's and Mondays, but the day turned out so busy that I didn't get to workout at all - with the exception of a 35 minute walk.

Here we are Tuesday, and I found that my buddy Shanan was in a similar position. So, we decided to start out  noon hour of Tabata workout with yesterday's burpees, and conclude with todays burpees. Sounds great, right? WRONG! Phew, that was some kinda a$$ kicking!

Here's what it turned out to be:

1.  40 burpees
2. 20 seconds plank, 10 seconds flutter kick
3. 20 second of 3 point toe touch (front, side, rear with other leg in squat position) alternating legs, 10 second rest
4. 20 second wall sit, 10 second rest
5. 20 second sit ups (with 10lb weight), 10 second twists (10lb with weight)
6. 40 burpees

The best and least expensive piece of equipment that I've ever bought for myself is my Gymboss, while it's useful for tons of things, it's really essential for tabata training. I think it cost me $20 (taxes in)!

As a reminder of what a tabata looks like, here's a quick chart that illustrates it quite well.

And finally, to leave things at a happy place, here's a last image that popped up with I Googled the words tabata training :)

Enjoy! ; )
Mags

Still at it

Burpee day 4 - 33 burpees!

Today Shanan and I decided to 1/2 the burpees pre workout, and the second 1/2  post workout. I realize there is no good way to do 33 burpees! LOL!

Today's routine was put together thanks to Shanan, and here's what it looked like:

1. wood choppers (do each side)
2. pairs plank - facing each other, when both are 'up' clap opposite hands in the air
3. single leg deadlift with 5lb weight in each hand
4. plank with weight - while one person is holding a plank the other person does hip lifts with their feet up on the butt/back of the person doing the plank!
5. Hip lifts (see above)
6. squat with a twist (one weight over head while at same time other hand with weight touches the ground - like a windmill)
7. sumo squat with a tricep raise (single weight over head)

We did 12 reps of each exercise, and did the whole routine twice. Took about 35 minutes. Good workout, got it done, and feeling good!!

See you tomorrow : )

Still lovin' the burpee

Today is day 3 of the Burpee challenge, and I'm feeling good! Initially I had started with ten burpees, and adding one each day. My GOOD friend Shanan pointed out to me that this was meant to be a challenge, and that really 10 burpees is not a challenge for either her or I. THANK YOU Shanan (please hear the sarcasm) for making me up the anti - so, yesterday I did 31 burpees!

The other thing today marks, is the first day of regular noon hour workouts!! Today Shanan and I quietly got a workout in at the office! We located an empty cubical in a quiet spot on the floor, and we were off. With only two mats, a stability ball and some light hand weights we were able to get in a solid 35+ minutes.  We were good and sweaty by the end. I'm feeling really good about this - the start of a really good thing!

Here's what we did (each exercise was done 12 reps/3 rounds) I called this the 'Full Body':

1. Calf raises (holding at 5  lb weight)
2. Hamstring curls (on the stability ball)
3. Sumo Squats (with a 10 pound weight)
4. Side Lunges
5. Wall squats
6. Crunches
7. Plank
8. Triceps dips
9. Side plank (with dip)
10. Shoulder press (with two 5 pound weights)

See you tomorrow!
Mags

Getting ready!

Today I can honestly say that I REALLY feel like I'm starting to feel positive and motivated again! Why is this you wonder? How can things change so drastically in a few short days?

I wish I could completely answer that. How do you switch from mildly depressed about feeling bad about your body, to positive about upcoming change (and looking forward to the work that will get you there)?

Part of it was reading Scott's blog, and seeing how other people also tend to fluctuate from a healthy body with good eating habits, to a less than ideal shape and poor eating habits. Also, I opted to take up his 30 Day Burpee Challenge as a New Years resolution - I posted this in my status of my Facebook and flippantly suggested friend might want to join me. And you know what? They DID! I created a little Facebook group for the 11 of us to post our daily successes. It feels like I have cyber workout buddies!

Also, I found a quiet space on my floor in my office building where I can do lunch workouts! Today I brought in a mat and stability ball. I'm also going to take some time to prepare a few 30 minute workouts that I can just grab and go without much mental effort. I'm secretly hoping I might be able to convince my buddy Shanan to join me in this endevour!

Today is also day 2 of eating healthy and it feels good. I'm using Daily Plate again because I like the way it is easy to use and makes me accountable to everything I pop in my mouth without thinking first!

So, that's it for today....
Mags

She's BACK!

Ok, this year will be short, concise posts. I tried to have long, descriptive posts with photos and images, but it took alot of time and I slowly stopped doing it. SSoooooooo, now it will be short and sweet posts, if for nothing else than to keep track of the days I've had success with getting a workout in and ate well.

• I've just found a new website that  I think will be a big help called Inner Skinny. I'm taking his Burpee challenge!! Wish me luck!
• I've started back up with the Daily Plate to help with intake.
• I've found a small area in my office building that I think I should be able to get in 30 minute workouts (if I don't tell anyone and am really quiet)!
• Power Skating starts next week, and I now have posession of some borrowed hockey gear. 

There's my pep talk for today. Now, off to catch a bus home and then walk the doggies in the COLD! :)

Later!
Mags






 

Isometric Intervals

In preparation for today I did some web research to find a good workout. My first stop was the TRX Training site where they are good enough to post videos of some of the best or newest workout trends. So, with my little piece of paper in hand, TRX over the shoulder, and Gymboss firmly attached at my waist I headed out (with my colleague Jenn).

Here's what the Isometric Interval looked like (I had to modify it as there were two of us and only one TRX). Isometric Intervals, or 10-3's, are 6 sets: 10 seconds holding a position, 3 second rest. The idea being that your body doesn't get as tired, and you hold better form which teaches your muscles to work more efficiently. The other bonus is the claim that this type of workout boosts metabolism. Here's what ours was:

• Mountain Climbers (TRX), while your partner skips (for the same amount of time)
• Side Plank (TRX) while partner does High Knees
• Hip Extensions (TRX) - this is more of a hamstring hold - and partner does bootstraps
• Rear Leg Lunge hold (TRX) while partner 

Because that really didn't take that long I took another online workout for Core Stability that looked like this:

• Sit up with twist to the side (20 reps)
• Knee tuck with Pike (20 reps)
• Mountain Climbers (20 reps)
• Plank from elbows while abducting legs (scissors) (20 reps)
• Knee Tucks (with kick to the side, but we didn't do it!) (20 reps)
• Push ups (20 reps)

Here's what I looked like upon return to the office:

Remember, the more 'red' I am the harder I worked - so over all I thought that was a 85% workout. I'd do it again!

Tomorrow is a day of rest, but TRX again on Thursday (the girls are already sending me their desired exercises), and Friday will be another Run I think. Now, if I could just get that chocolate bar out of my mind I'll be doing ok!

Later

Lets try this again....

Ok, last week (as my re-start to a new routine) was a bit of a bust.  Shanan and I worked out with my TRX in the park beside my office building and I wrecked myself! My shoulders were so sore I was taking Aleve for 3 days, I couldn't sleep though the night, and I was whingey!  This weekend was spent at the rink, and when I wasn't at the rink I was cleaning the house. I did walk the dogs, but it wasn't the nice, long walk we all three needed.

Today I couldn't muster up the courage to go out and do anything complicated - so I simply went for a run. Well, a jog! And, as I haven't been running for ages I did the smart thing and started with intervals. I used my GymBoss and set up a one minute run, 30 second walk. I did 14 rounds, which means I ran for 14 minutes, walked for 7, and a total of 21 minutes of activity! Most good running websites teach good running technique and encourage new runners to start with a slow but steady interval that will over several weeks, get you to running without stopping a set distance.

There is a nice trail along the Harbour that I used today, however I only went 1/2 way, and then moved up to Portland Street for my return trip:

So, tomorrow will be TRX in the park again with Shanan, and perhaps even Jenn! I'm going to try to spend sometime on the computer tonight and arrange the routine.

No, if I can just eat healty and be mindful of my caloric intake....all I really need to do is rest my hand on my belly to remind me what it's all about! :}

Later!