Challenges | Short workouts | Full Body Workouts |
I have good news and bad news for you Fitness Friday lovers. The bad news is that I don't have new workout for you today. The good news is that I want to give you more of what you want! My Fitness Friday workouts have ranged from little challenges that you can incorporate into your workouts to shorter high intensity interval training workouts to longer full body workouts. I want to know what you like best! Take a second to vote and let me know what you want to see! And don't forget, you can always access my Fitness Friday workouts by clicking HERE.
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Launching a new BODYPUMP workout is always an exciting time, and the launch of 87 certainly did not disappoint. This release is one of my favorite BODYPUMP workouts yet - the music is great and the back and lunge tracks are KILLER! My favorite tracks are squats & biceps for the music and back & lunges for the challenge. This year, the launch coincided with our Freaky Fitness Fest at the gym - a full day of free group fitness classes, prizes and even a dance class to learn the moves from the Thriller video. It was double trouble for me - I started my day team-teaching the 7:30am class with Jackie, and finished things up at the 6:30pm class with Alex and Carrie. Why is it important to strength train?It is important to understand the basics of strength training and why you should incorporate this activity into your training program. Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward R. Laskowski, MD, a physical medicine and rehabilitation specialist at Mayo Clinic and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age." It's the good old "use it or lose it" phenomena. The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. Below are some specific benefits of strength training.
And when it comes to BODYPUMP specifically? Well it's just downright FUN! Have you tried Bodypump yet? What are you waiting for?
What do I think about? It's more like what DON'T I think about?! One of the greatest things about long distance running is it's my "me" time. We all lead such busy lives - I so rarely get time to think. When I run - I have all the time I want to think. I also have a really terrible memory, so only if I'm lucky do I remember what I think about. But, every once in a while, the stars align - I'll have a really great idea while running, AND I'll remember it! Now who is going to come up with the app that will record your thoughts while running? Why do I do it? For so many reasons. I started running for exercise. I love all (most) types of exercise, so if it were just for the calorie burn, I'd probably choose something else, but somewhere along the way, running became more than exercise for me. That feeling when I ran for 30 minutes straight without stopping the first time? Pretty amazing! The feeling when I did it again, but ran a farther distance? Even better. But what really does it for me is setting a goal and then actually reaching it. In life, there are so many things that we can't control. But with running, for the most part, you're in full control of the progress you make. You might have to postpone a run because of weather and sometimes even life getting in the way, however, barring no injuries, it's just you and your feet. Speed work and training runs - they really work! If you would have told me last year that I would be running at the speed I'm running today, I wouldn't have believed you. If you would have told me ten years ago that I would one day be a two-time marathoner, I would have said you were crazy. Now, I'm going to let the sky be the limit. I will continue to set goals until my legs won't hold me up anymore.
How would YOU finish this sentence: "I run because _____________"
Here are some other Body Blitz style workouts: Notes about this workout:
WarmupDo each for for one minute, as fast as you can:
Resistance Training, SET 1
Cardio, SET 1
Resistance Training, SET 2
Cardio, SET 2
Body Blitz Burpee ChallengeCore
Stretch
This past weekend began with thoughts of a 13.1 mile run. Part of me wanted to go out and "race" the run to see if I could hit my goal, but the other part of me was scared that it just wasn't possible, and I would wind up walking the second half of the run after my legs gave out. After agonizing over this, I decided that training is for practice, and I was going to try to hit that goal. If I made it, great, if I didn't, I still have one month to go.
Option 1: Keep doing what I'm doingI can keep up with my current training - running three relatively short runs during the week (with at least one being speed work) and a long run on the weekend. I'll aim to finish at about the same time that I did during my training run this past weekend. I'll feel confident that I can do this, since I have already proved that I can, but I risk finishing the race feeling like I could have done better. Option 2: Step it up, set a new goalI can set a new goal. While very tempting, this option brings up so many questions for me: 1) What should the new goal be? 2) Should I adjust my training? and 3) At what point during the actual race do I decide whether or not I'm going to hit that goal? Another option: Who cares? Stop obsessing!This option comes after reviewing my post on pace. Maybe I should just let whatever happens happen? I've already come so far! I'm have not decided yet which option I will take (suggestions welcome), but as I often say - when struggling between two options, it's usually because they are both good ones! Have you ever reached a goal before the race?
Friends of FitYaf - Lisa answers, "Wanna be a yogi?" & more tips for finding the perfect yoga class10/21/2013
A friend recently asked what a yoga class is like. "Could I watch to see if I would like it?" Um, no, that would be inappropriate. "Then how will I know what I'm getting myself into?" Good question. And the answer is: (wait for it) you won't! Yoga, on oh so many levels, is designed to allow (or maybe force) us to open up. Physically, the practice can open up tightness in muscles, joints, and even deep connective tissue. Spiritually, mentally, whatever term you chose, it can open us up to our inner power and greatness, our true selves, new opportunities, thoughts and ideas. And to get to this place where we're more open we are encouraged to try new things, to step out of our comfort zone and to do something that may even scare us. So even though your first yoga class may be a bit of an experiment, you can and should do some research and inform yourself beforehand.
What's your favorite type of yoga class? What questions do you have for our yoga guru?
What is Tabata you ask? Just like HIIT, Tabata incorporates periods of work with periods of rest. During the period of work, you work at 100% intensity (maintaining proper form of course), then you partially recover during a short rest. The fact that you never "fully" recover is part of what makes this workout so effective. Typically the "work" period is 20 seconds and the "rest" period is only half of that or 10 seconds. This type of exercise was discovered by the Japanese researcher Izumi Tabata, who was known for his work with Olympic speedskaters. Tabata's research showed both aerobic and anaerobic benefits from this type of exercise. For HIIT workouts, you're typically doing high-impact moves that are more "cardio", but for a tabata workout, you can do strength exercises as well as cardio exercises. Due to the high intensity nature of the workout, tabata workouts are typically shorter than a traditional workout. You can use the Tabata protocol with almost any exercise, but lucky for you I put one together for you! The traditional tabata workout is designed to do the same exercise for the whole workout, but what is the fun in that? The first section is four cardio exercises, and the second section is four strength exercises, but don't worry - I squeezed some burpees in there too. Grab your stopwatch (or your favorite interval timer app) and let's go! Notes about this workout:
Tabata Cardio20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes) Burpee45 seconds of work, 15 seoncds of rest, one time through (total = 1 minute) Tabata Strength20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes) Have you ever done a Tabata workout?
We first met Robin when she shared her incredible weight loss story. She lost 105 pounds over 3.5 years, but it became much more than counting points and losing pounds. Today Robin shares with us her starting point, which she describes as "rock bottom" and some physical and unexpected mental changes that accompanied her weight loss. She takes us to her "sky high" moment half way through her first Broad Street Run in 2011. As one would imagine, pealing 105 lbs. off your body incurs some changes in your life. Changes along my journey came in small, medium, and large packages. Every single one that I could consciously recognize was sweeter than next. These changes help me manage the struggles along the way. During my weight loss and maintenance journey (truthfully, it will be never ending), I’ve often been asked, “What was your rock bottom?” Essentially, what pushed me to finally commit to a change? The answer I clearly remember. About a week or two prior to joining Weight Watchers (again…for the last time), I found that my arms and legs would randomly fall asleep while I was asleep. I’d wake up and not be able to move one or more of my limbs. I wasn’t laying on them, or constricting the blood flow in anyway. They would just be asleep. Then, after waking up, I would be quietly lying in bed, and my heart would race and my breathing would become erratic. Very scary! I had always thought that I was a relatively healthy person, well, save for the obesity, but this just got real. With that recent development and me just really, really feeling bad about myself, I needed to commit to change. So, on Sept. 25, 2008, I walked through to the door to what would become my Thursday evening home for 4 years. Along the way, the changes to my life varied in degree, but all were welcome! Physical Changes (just a sampling)
Mental Changes
I think the biggest takeaway is knowing that there are BOTH physical and mental adjustments that come with weight loss. Recognizing this helps us understand that it HAS to be a journey to allow us to get used to all the change.
Have you noticed some mental changes that accompany your physical changes while losing weight? When teaching a class, especially high-energy classes like my Body Blitz class, I often demonstrate low-impact options for people who may have injuries or are just beginning a workout program. While most exercises can be modified to be low impact, I recently got a request for a whole low impact workout from my friend Lauren's mom. So today, I bring you FitYaf's Fitness Friday LOW IMPACT HIIT Workout. Low impact exercise is a type of exercise where the amount of stress placed upon the joints of your knees, hips and ankles is relatively minimal. Often times this translates to never having more that one foot off the ground at a time. However, it can also refer to something like swimming, which is a great example of low impact exercise that is often chosen by athletes who have suffered a stress fracture. The athlete is still able to participate in cardiovascular exercise, without putting a large amount of weight on the injured body part. Last week I posted a high-intensity interval training or HIIT workout, and explained the benefits of combining high intensity intervals with short periods of rest for the benefit of excess post-exercise oxygen consumption. The good news? Low-impact exercises can be part of a great HIIT workout too - and that's what I have for you today! This workout plan was designed to help you push yourself to your max without doing any jumps. You don’t need equipment or a lot of space. Low Impact Exercises *from Shape.com Begin by walking or doing the elliptical for 5 minutes. Then, go through the exercises 1-8, doing each one for 50 seconds, as fast as you can while maintaining proper form, and resting for 10 seconds before continuing on to the next move. For your rest, grab a drink if you need to or march in place (just don't sit down). The 5th exercise (lunges) is a 2-for-1, since you'll have to do it once on each side! Once you're finished the 8th exercise, repeat 1-8 again two more times. Including a stretch at the end, this whole workout should take about 35 minutes. 1. Squat2. Reach-through
3. No-jump burpee
4. Plank extension5. Lunge (once through on each side)
6. No-jump tuck
7. Skaters
8. Plank extension (repeat #4) Do you prefer low-impact workouts?
In early May, I decided to try Sean T’s Insanity 60 Day Program. Let me tell you, the program is aptly named. The only way I could describe the workouts were by using the word, “Insane.” However, I survived the 60 days and can now be officially be called “Insane” (though I’ve been called that unofficially for various other reasons long before). What were your goals before starting the program? I chose Insanity to get ready for summer and to challenge myself physically. Also, I was in one of those exercise ruts where I needed a change of routine. I learned that before officially starting the Insanity workout plan, Insanity has you complete a fit test and record your results. This test will be repeated 4 more times throughout the 60 day program. You are given a minute to complete as many reps of various cardio and strength moves as you possibly can. I recall being overconfident and considering skipping the fit test and diving in. I’m happy I took the fit test because it gave me quite the reality check. My goal then became to get through the fit test without slowing down or stopping during the minute intervals. Also, the competitor in my wanted to have more reps logged than Sean T’s "teacher’s pets" that were featured on the DVD. How did you enjoy the workouts? The workouts and I had a love-hate relationship, which for me is what I need and crave. I loved feeling accomplished when I completed the challenging workouts. Then I despised how out of shape they initially made me feel. Though Sean T reminded you to go at your own pace, I felt the need to keep up with him, which was not possible for me for some exercises. The workouts would repeat throughout the weeks and the exercises that I dreaded did become easier to complete as I became conditioned to the program and what it demanded from your body. The workouts all begin with a 10 minute cardio warm-up and are followed by a 7 minute stretch before starting the circuits. In the beginning of my Insanity journey the stretching segment felt too long for me as I just wanted to keep my heart rate up and power through the program. As the DVDs got progressively harder, I looked forward to those long stretches. I really enjoyed Sean T’s different ways to work your abs. Without any crunches, he gets the job done. All in all, I enjoyed the workouts. What was the most challenging part? The most challenging part of Insanity for me personally was the push-up component and the power jumps. The push-up sets were part of plank circuits, so your arms are already screaming before you get to the push-ups. Sean T’s push-up speed was also much faster than mine so I was really pushing myself to get faster. Additionally, the power jumps were tiring but also difficult for me because I had to really focus on my form. I tend to have lower back issues and had to really remember to tighten my core and land gently.
Have you ever tried the Insanity workout program? |
Jillian [FitYaf]fitness enthusiast. Archives
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To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional.
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