I love to work out, talk about working out, talk about what to eat to work out better and feel better, and I love to write! I hope that you enjoy your visit to my little corner of fitness and healthy blogging.
When there is no enemy within, the enemies outside cannot hurt you.
African Proverb
Warm Up
Bottom to Bottom Tabata Squats 8 rounds
then...tabata abmat situps vs jump squats
Sprints, outside 15X
"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
Israeli Salad
2 medium roma tomatoes, cubed
1 1-pound English cucumber, cubed
1/2 medium red onion, cubed, or 4 scallions, finely sliced
3 tablespoons finely minced fresh, flat-leaf parsley
Juice of half a lemon
2 to 3 tablespoons olive oil
1 1/2 teaspoons sumac powder
Salt and pepper, to taste
You can either toss all of the vegetables in one large bowl, and pour over it the parsley, lemon juice, olive oil and sumac mixture you whisked separately in a small bowl, or if you’re in a hurry just toss everything all at once.
Other additions: 1/2 to 1 cup crumbled or cubed feta, 1 bell pepper, cut into cubes, 1 15-ounce can of chickpeas, rinsed and drained, 1/2 to 1 cup coarsely chopped olives, 1 to 2 tablespoons finely minced mint or dill.
When you speak the truth, have one foot in the stirrup. -John Wayne
Well, not exactly!There are so many misconceptions about how exercise, food and fitness change the way you look. Going to the gym, taking a group fitness class, going on a run, or a walk is awesome, but, it's more about the type of activity and the intensity of that activity that will change your fitness level and help reach your goals. Those that weigh more, need more fuel, so they use more calories. In my experience many people think they burn way more than they actually do and this common misconception can keep their fitness goals at bay. Truth be told, you might not be burning as many calories as you assume and this can put a halt to weight loss. Did you know that a 135 pound woman burns about:
55 calories per hour sleeping
60 calories per hour sitting
75 calories per hour waiting in line
90 calories per hour typing or doing light office work
120 calories per hour driving
125 calories per hour cooking
140 calories per hour shopping
(note: just 8 hours of sleeping and 8 hours of sitting adds up to 920 calories burned)
Of course, the calories burned per hour exercising are much greater:
150 per hour doing hatha yoga
300 per hour walking at 4 mph
450 per hour on the elliptical
500 per hour intense circuit training
600 per hour swimming laps
If you want to look like an a fit athlete, you need to train like an athlete. How does one train like an athlete you may be wondering. For one, athletes and people with lean, athletic, healthy builds, don’t simply go on the same run everyday and expect to keep losing weight. Cross-training is the key to success, along with high-intensity interval training. (HIIT)
Look at the whole picture:
calorie needs. You can use an online calculator which takes into account your activity level.
Know how much you are eating. Do you know how many calories you are actually eating? Most of us underestimate how much we are eating and few hundred calories here and there can add up. Keep a food record. I love www.livestrong.org
Know how much you are burning. Don’t rely on those gym machines either – many of the overestimate how many you are burning. How many calories you burn during exercise depends on many factors such as weight, gender, muscle mass and intensity.
SO, Get MOVING! EAT CLEAN AND STAY ON TRACK!
Tonight's Workout!
Warm Up
Bottom to Bottom Tabata Squats 8 rounds
then...tabata abmat situps vs biceps
Sprints, outside 15X
Then...
Painstorm... Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats
Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women
Spinach Basil Pesto
Ingredients
1 1/2 cups baby spinach leaves
3/4 cup fresh basil leaves
1/2 cup toasted pine nuts
1/2 cup grated Parmesan cheese
4 cloves garlic, peeled and quartered
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoon fresh lemon juice
1/2 teaspoon lemon zest
1/2 cup extra-virgin olive oil
Directions
Blend the spinach, basil, pine nuts, Parmesan cheese, garlic, salt, pepper, lemon juice, lemon zest, and 2 tablespoons olive oil in a food processor until nearly smooth, scraping the sides of the bowl with a spatula as necessary. Drizzle the remaining olive oil into the mixture while processing until smooth.
I made some today, spread it on my chicken before I baked it...yummy! I also froze some in small portion ziplock bags for later. BTW, I left off the Parmesan cheese this time.
Choose foods your body uses up. Sugar and bad fat is lazy...it likes to hang out in every spot u don't want it. Heather Frey
Today is the first Tuesday of April! guess what that means!!! 100 burpee challenge!
100 Burpee Challenge
The 100 Burpee Challenge is one of the most excruciating fitness tests in existence. Every single muscle in the body is worked to an extreme degree and you will not only be wearing out every muscle that you have, but you will also hammer your heart and lungs worse than you would have ever thought possible without taking a single step in any direction. You have 10 minutes to complete 100 burpees, if you can't get to 100, do as many as you can, try to reach your goal of 100! Where Do You Rank In The Burpee Challenge?
check this out! In 60 seconds you did…
15 or less burpees = You are officially pathetic.
About 25 burpees = You are in Average Joe shape.
Around 35 burpees = You’re in good shape, above average stamina.
45 burpees and beyond = You’re an amazing pro!
" Leg Day"
4 rounds for time:
1 lamp post Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)
then...
Bar Burps
Ten rounds for time of:
10x Barbell Burpee Clean & Jerk
Pushups....50 men, 25 women
20 reverse crunches
♡
Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring.
-- Marilyn Monroe
"It's not how you start, it's how you finish. It's not where you're from, it's where you're at. Everybody gets knocked down, how quick are you going to get up?"
I firmly believe that the only disability in life is a bad attitude.
-Scott Hamilton
Happy Thursday ya'll!
Good Morning Darlings are a new abdominal exercise we will be doing today, see video below!
For Time:
150 x Push-ups
Every minute on the clock you perform 10 x Box Jumps, then continue with your push-ups. The clock keeps running until you are done with 150 push-ups.
Three rounds, for time
•Walking lunges, 50m
•Count # of steps, do that many burpees
•Walking lunges - chest up (no leaning forward), and the back knee kisses (not slams into) the ground. Take big steps, but don't sacrifice quality.
" Leg Day"
4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)
Bar Burps
Ten rounds for time of:
5x Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Abdominal strength: “Tabata”
Alternating between the following exercises:
-Plank hold
-Flutter kicks
We do lots of squats in BootCamp! they are a fundamental movement in everyday life, as well as in the gym, especially in our workouts. Yet, so many have trouble performing the move correctly. Squat below parallel – All of you can, but you dont! Why, because it’s harder and it hurts. Partial squats are no good and they are not a true test of your squat strength. Do you have a hard time squatting to proper depth? Do you spend any time at all working on your range of motion? Get low today and squat deep! Don't even count the partial ones as reps. Want to do it the right way or the easy way just to check it off and say that you did it?
Movement standard: Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
Stay off of your toes when squatting. Butt back and weight on the heels.
Here are a couple reasons why squatting below parallel is so good. Taken from an article on BodyBuilding.com
It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.
Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world – do we come out with bad knees?
We should strive to train in full ROM for each and every exercise. The squat is no exception
Every exercise produces stress around a joint – the body then adapts to this stress
Contraction of the quadriceps, the hamstrings, and the gastrocnemius maintains integrity around the knee joint
Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM
Partial squats performed on a regular basis will decrease flexibility
There is a low incidence of lower back and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.
I like for things to happen and if they don't happen I like to make them happen.
