threeculbersons

Posts Tagged ‘Exercise’

Tabata That

In exercise, Fitbook, Personal Trainer on October 31, 2012 at 4:43 am

Do you do tabata workouts? They are high-intensity workouts that only last for 4 minutes.

A few reasons I love them…

1) Increases your HR hours after you are finished, therefore increasing calories burned.

2) Utilizes many muscle groups to burn more calories.

3) Increases aerobic capacity.

4) Short and effective.

The breakdown of a tabata is 4 minutes, 20 second intense training, 10 second recovery/rest. 1 tabata is 8 rounds. Typically you want to repeat that 2-3 more times for maximum results.

Full-body tabata workout:

1) Renegade row w/ wide jump

2) Jump squat w/ reach over

3) Mtn. Climbers

4) Weighted skaters

All you need is an interval timer (I use a Gymboss) and a pair of free weights/dumbbells.

Do a 5-7 dynamic warm-up to help raise that core temp and HR and then start the tabata.

Disclaimer – Even though I am a certified personal trainer, you should still consult your Dr. before beginning a new workout program. If at any time you feel pain, discontinue workout. 

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Do Work Wednesday

In CrossFit, Fitbook, Fitness on October 3, 2012 at 9:58 pm

Did you get sweaty today??

Show your #proof!

Wednesday WOD:

Wednesday WOD

Because I don’t have a barbell, I used a 35# weight plate.

Core circuit from http://www.blondeponytail.com : 20seconds work – 10seconds rest – 5 rounds

DB swing

Push-up w/ toe tap

Single arm reverse lunge

Skull crusher in bridge

The shirt I’m wearing above is a Fitbook product. I love their message of live, life, fit. Not live life skinny or a size two…but being fit and strong.

No Rest Sunday.

In CrossFit, exercise, Fitness, Food, Running, San Diego on October 1, 2012 at 5:49 am

 

Hodads

If you are ever in San Diego, allow me to treat you to the best burger in town (at least I think so). Hodads is this tiny little hole in the wall burger joint downtown, and it’s amazing. We ate there for lunch today. Sophie is telling a big story above, how cute is she? But with that delicious burger, had to come an intense workout.

GNC Pro-Scuplt – Fruit Punch

Pre-Workout

So, pro-sculpt is growing on me. You mix 1 scoop with 10oz of water. It reminds me of some sort of childhood medicine. Each time I use it, I like it a little better. The best thing is, I get the kick I need. I typically use pro-sculpt if I’m going to be doing lots of cardio. If I’m doing strictly strength training, then I’ll take the GNC Meta-Ignite. So far, no complaints.

The Workouts:

Fitbook

WOD: 10 rounds – 10 hand-release push-ups & 10 squats

By round 6, my triceps and shoulders were on fire. I went through those 10 rounds with very little rest. All you really need is a mat (if you’re on hard surfaces).

HITT: Provided by BlondePonytail.com I’m loving her GNC series workouts. They are the bomb! 

I switched it up a little bit since I technically just did 100 push-ups and don’t have a medicine ball (yet!)

Equipment: Jump rope, medicine ball/or dumbbell/kettlebell – whatever you have. An interval timer.

1. Thrusters/Jump rope – I used a 15lb dumbbell instead of a medicine ball.

2. Plank toe taps/Jump rope

3. Wood chops R/Jump rope

4. Wood chops L/Jump rope

You can check out the link above and watch her video demonstration. You set your interval timer to 30:30. 30 seconds of first workout then 30 seconds of jump rope. No rest. I was sweating right off the bat. I did plank toe taps instead of the push-ups.

Followed all that up with 30 minutes on my bike trainer doing speed intervals.

New favorite treat.

Sophie and I have fallen in love with Trader Joe’s Almond chocolate ‘milk’. It’s so good and a nice little treat. It’s a little high on the sugar side, so I don’t drink a full serving. But it’s sweet and tastes good after a workout.

Tomorrow starts trying to get my body back in decent racing form. 1 month till Ragnar TENNESSEE!!!!!!

Disclaimer: These are workouts and supplements that I do and take. I’m in no way recommending you do or take them. Always consult your physician before starting a new workout program. I use my blog as a way to share workouts and products that are beneficial to myself. You assume all risk of workouts and supplements you take. 

Yummy Eats

In CrossFit, Fall, Fitness, Food, Life, Recipe, Running, San Diego on September 29, 2012 at 1:00 am

 

Homemade taco seasoning

Do you make your own taco seasoning? Well you should ;).

What you need:

1 tablespoon chili powder

1/4 teaspoon garlic & onion powder, red pepper flakes, oregano

1/2 teaspoon paprika

1 1/2 teaspoon ground cumin

1 teaspoon sea salt & pepper

It won’t turn your meat that weird orange color and tastes better.

Almost done with September…notice our Disney week?

Did a 3 mile beach run last night, averaged a 7:45 pace.  Was your run this gorgeous?

Sunset run.

Friday ‘WOD’: Run 200m, 11 push-ups, 11 weighted walking lunges (35lb weight plate), 11 thrusters. 5 rounds for time.

Core workout: Plank 2 spidey, reverse plank w/ leg lift, V-ups, ankle taps, butterfly sit-ups. 5 rounds, 15 reps each.

Happy Fall!! We might not get all the beautiful tree colors of fall, but my Birds of Paradise have bloomed! Love them!

Birds of Paradise are blooming!

Hotel workin’ out & California Adventure

In California, Fitness, Vacation on September 28, 2012 at 10:17 pm

I have to give major props to my GNC GenetixHD backpack (that I got free w/ purchase)…it’s an awesome backpack.

I carried this backpack all over Disneyland for 3 days.

Also wore my Reebok Cross-fit Nano’s for 3 days straight. Have I mentioned I adore these shoes? Ran 8 miles in them last weekend and they were great!

Hotel ‘gym’ – got my WOD on!

Crossfit WOD ‘ Susan’: Run 200m (treadmill), 10 squats, 10 push-ups – 5 rounds for time. 

No excuses next time you are traveling!

Day 3 of Disneyland was spent exploring California Adventure. Very impressed by this park and took advantage of the fast pass system because it was CROWDED.

California Adventure – Day 3

Notice how unhappy Sophie is?

Cousins

Alden meeting Donald Duck!

Like my Minnie ears??

Ariel’s Carousel.

Our Disneyland trip has come to an end! 😦 But we had a blast and I’m looking in to SoCal annual passes. Maybe next time, Sophie will be up for meeting the characters!

 

 

 

 

 

Making Time.

In exercise, Fitness, Life, Personal Trainer, Weight loss on September 23, 2012 at 11:01 pm

Make time.

Over the course of studying for my PT cert, I learned about several major diseases that affect Americans and how many of them can be prevented or at least modified. And how my role as a PT is not just to “whip” someone in to shape, but to teach people to be pro-active about their well-being. Which is so much more important than how many bicep curls you can do.

Coronary Heart Disease = leading cause in death in U.S. and most of developed world. So strokes, heart attacks, & hypertension.

Cancer = Just a few short years ago, the American Cancer Society suggested that 1/3 of the 570,280 cancer deaths to occur were related to nutrition, physical inactivity, & obesity. So they could have been prevented. In short, 2/3’s of all cancers are preventable. So cancers like lung, breast cancer, colon cancer, cancer of pancreas, skin cancer, liver cancer – all have risk factors that can be avoided.

Diabetes = National Center for Chronic Disease Prevention and Health Promotion says 23.6 million Americans have diabetes (8%) of which those 8%, 90-95% are type 2. Meaning their body does produce insulin but has a high tolerance to it. It used to be called adult-onset, but more and more children are developing type 2. Physical activity and exercise help improve a person’s insulin sensitivity, in turn making it easier for our bodies to utilize the glucose. Obesity is also another major cause of type 2 diabetes.

COPD = 80-90% of individuals suffering from COPD are caused by cigarette smoking. Totally preventable.

You get my point? 

Those numbers were a little sobering to read. Most of which can be controlled and maybe prevented by things like diet, exercise controlling obesity & stress, and avoiding smoking. Now yes, there are intrinsic risk factors that we can’t change RIGHT this second. But the above suggestions are things we can take control of.

Something else that is really crazy…a sedentary lifestyle is characterized as anything less than 30 minutes a day/3 times a week/3 months or less. Basically meaning, if you can’t find time for low-moderate (3.0 speed on a treadmill) intensity workouts 30 minutes a day, at least 3 times a week, you are sedentary. And guess what? That’s a risk factor for CHD. So by adding 1.5 hours A WEEK of low-moderate intensity exercise, you are eliminating a risk factor. 1.5 hours a week…that is seriously not hard.

A huge misconception is people think exercise has to be painful. Like I said above, low-moderate intensity is classified as a speed of 3.0 on a treadmill. Leave the ‘no pain, no gain’ mindset for the elite. Work within your level of fitness and you will start seeing results and eliminating your chances for disease.

My passion is seeing people live their lives happy and healthy. I want to help people become and stay pro-active about their well-being. The above quote is SO true…ignore eating healthy and exercise today and pay for the illness later. Or slowly start turning those positive risk factors in to negatives.

Disclaimer: I am NOT a health specialist. These are all facts obtained by my own research and studying. Consult with your Dr. if you have questions regarding positive risk factors for above diseases. 

Leg Day

In California, Fitness, Life on September 20, 2012 at 11:47 pm

Today was lower body day. I thought I’d post the moves I did, by no means am I telling you that you should do them. It’s inspired by another workout I found a few months back, but I’ve since modified it with moves I like better.

Disclaimer: Make sure you are physically fit enough to attempt these workouts. Always consult your physician when starting a new workout program. Workout at your own risk. If you feel pain, discontinue exercise.

I did 3 rounds of the following moves. You always want to make sure your core is engaged and spine/neck are in neutral. Remember to exhale on the concentric (work) phase and inhale on the eccentric (easy) phase. Example: you would exhale when you push out of the forward lunge, or when you are raising back up. Inhale as you lower down.

Forward Lunge with weight. X20 each leg.

For both the lunge and side lunge, your knees should never overshoot your toes. Keep your butt back and down. Heels in to ground.

Side Lunge. X20 each leg/side.

Plank toe taps. X20.

(excuse my messy garage)

Mtn. Climbers. Go straight in to these from toe taps. Your abs and shoulders will be on fire. X20

Skaters. X20 each leg. If you need to, you can tap your foot for balance.

Weighted Calf Raises (back-to-back) X20 each position = 60 total. Hitting your gastrocnemius from each position maximizes the calf raise. Adding 30lbs adds resistance.

(Again, sorry that last picture is blurry. That’s what happens when your poor mother is in charge of pictures…sorry mom!)

Wall climb handstand. Starting position is down. X10.

Ending position.

I can’t stress enough, to be careful doing the wall climb handstands. This move works everything, so if you start feeling fatigued, you need to stop. Or lightheaded. I only do 10 at a time. Keep hands a little wider than shoulder width and engage your abdominals on the raise and descent. DON’T HOLD YOUR BREATH!!

CrossFit WOD was 10 weighted squats, 50 plank jacks. Back-t0-back, no rest. 3 rounds for time. 

We also drove up to La Jolla (my favorite place in SD) for the afternoon.

Alden.

The tide was already coming in at 2pm.

Playing in tide pools.

Proof.

In CrossFit, Fitness, Food, San Diego, Weight loss on September 12, 2012 at 11:27 pm

First, I have to say, I did not want to work out today. I set my alarm for 6:00 this morning, hit snooze about 5 times, by that time I had to get ready for my CPR/AED certification class. So I blew my morning workout, which I always feel guilty about. I finally made myself do it around 3:30 this afternoon. Once I got going, I was good though. Anybody else feel like it should be Friday already?

So here was the workout today:

WOD: Burpee to push-up, 10 push-ups, back to burpee. 5 rounds for time. 

Today was core day, except when is it ever NOT core day? Especially with CrossFit. Did 5 more rounds of:

Plank knees-to-elbows, table top crunches, v-ups, ankle taps, butterfly sit-ups. 15 of each. 

#proof

I only took the side shot because in a month, I want to see how far I’ve come. I’m 3 1/2 weeks in to more HIIT workouts and can already see a difference in my abdominals area. It’s a tough area for us girls to tone. So ladies, it is possible after baby!! Don’t believe the lie that you can’t be better than ever. If you put in the work, you’ll see the results.

Gotta share the top I’m wearing because it’s amazing. The Nike Pro line is worth every penny you spend.

Look what I found??

Ok, so I can’t lie and even pretend like that Fro Yo is even remotely healthy. 23g of sugar for 1/2 cup, 200 calories. You really are better off just eating plain ole vanilla ice cream or something. But it sure is yummy. So if you can keep it to 3-4 small bites, you won’t derail too much! 😉

Want a better alternative?

150 calories, for a whole pint???

These bad boys have whey protein in them and only 150 calories for that whole pint. I found these at Sprouts Farmers Market here in San Diego…you can check their website to see retailers near you.

Nutrition label

Happy Hump Day, bring on Friday!

Track Your Progress

In CrossFit, exercise, Fitness, Food, Life on September 7, 2012 at 6:17 pm

I’m a firm believer in tracking your nutrition and exercise. It helps keep you on target and also lets you look back and see how far you’ve come and/or what needs improvement. I use the fitBook and websites like DailyMile.

There is also another good website called SlimKicker – it helps you create challenges and rewards for yourself when you achieve a short/long term goal. It has a great community sense and an inspiration feed that I like to read through. It helps you track nutrition and exercise. There are groups and you can invite friends, it also lets you blog your achievements!

Disclaimer: SlimKicker asked me to mention their website, opinions are my own.

Another early CrossFit WOD:

More squats??

Squat count: 850 this week. Beast mode.

Pre-workout!

Post-workout yummy goodness.

I have my AFAA personal trainer certification next weekend. I’m seriously on study overload. I think I will be so happy to have next weekend over with, passing or failing won’t matter anymore. (Well, I’m sorta kidding, but for real.)

TGIF!!

Sophie enjoys the foam roller too!

Thursday “Hurt” Day

In CrossFit, exercise, Fitness, Food, Life, Running on September 6, 2012 at 5:13 pm

My workout this morning was p.a.i.n.f.u.l. – my arms are still jello, three hours later.

Thursday WOD

Ouch. My biceps and quads hate me. I actually just calculated that, just this week, I’ve done 550 squats. No pain, no gain – or so they say.

Anyways, what I’m eating:

Pre-workout: Vitalyte/water, banana. I just can’t eat a lot before I workout.

Anybody else love this stuff? I actually love the Tri-phase endurance one the best!

Post-workout: Still loving my new coffee/protein shake. 2 CLA & 2 fish oil pills.

Best little blender for my coffee and protein.

And I have to make mention of my Cowboys last night. I’m a huge Jason Witten fan (Tennessee, holla) anyways, I’d be lying if there wasn’t a lot of happy dancing last night. Always good to beat a conference rival. Go ‘Boys!

#82

We are full fledge in to deployment mode and Sophie has started counting down the days until her Dada is home. She is excited every morning to put a new sticker on her calendar.

Counting down the days…

I’ll be sure to show progress. I’ve got one more workout to get through and a run, so I’m out. Happy almost Friday ya’ll!