Tag Archives: workout

Tortuous Tabata

18 Mar

So apparently in recent times a Japanese scientist named Tabata came up with a high intensity circuit workout program made to take half the time and burn twice the calories of a regular workout. It’s a fairly new trend that is making the rounds in the fitness circles.

Basically each “tabata” is a four minute workout where you’re on 20 seconds and have 10 seconds of rest for a total of 8 rounds. Then you rest about 3 minutes until the next one. The entire workout is roughly 30 minutes and incorporates weigh training and cardio exercises.

I’ve done tabata workouts before but my new trainer took them to a whole new wicked level today. I really thought I was going to die. I almost barfed halfway through, but I held out and completed the program.

This a very intense program. Do not attempt unless you’re already in great shape and definitely consult a doctor or certified trainer first.

–plank to push-up: 20 seconds on, 10 seconds off, repeat 8 sets
Rest 3 minutes
–squat to shoulder press: 20 seconds on, 10 seconds off, repeat 8 sets
Rest 3 minutes
–squat to standing row: 20 seconds on, 10 seconds off, repeat 8 sets
Rest 3 minutes
–med ball slams: 20 seconds on, 10 seconds off, repeat 8 sets
Rest 3 minutes
–squat to med ball toss: 20 seconds on, 10 seconds off, repeat 8 sets
Rest 3 minutes
–treadmill runs at 6mph: 20 seconds on, 10 seconds off, repeat 8 sets
Rest 3 minutes

Plugging Away

27 Feb

It has been a busy few weeks. I finally have gotten back on track with regular exercise and eating properly again. After 8 months of being depressed and stressed, I’m now just stressed. Well, that’s one down anyway.

I gained 10 pounds during my boyfriend’s deployment. He’s still gone but hopefully will be home in 6 weeks or less. In the meantime I’m trying to get back on track. I’ve started working out regularly with a trainer and keeping my food journal.

After a tough start, I lost a pound and shaved 5 minutes off of my last 5K time. Each week my trainer increases my weights, reps and times and I’ve been showing strength and speed improvements. I ran my 5K section of my half marathon race in 47:02 and last weekend I finished my training run in 42:01.

I feel my confidence returning. After being in a terrible fog for so long, I feel like the pink ninja again. It’s been hard adjusting to fewer calories each day and squeezing in workouts was a challenge at first but it feels great.

Anyone can get back on the wagon, no matter how hard it seems. Just make up your mind to start and don’t make anymore excuses. Any day can be your start day and only worry about that day. Don’t think about the pounds ahead or trying to conquer endless miles. Just meet your goal that day and worry about the rest tomorrow.

I AM a Runner

4 Feb

I just read a quote in the latest issue of Runner’s World from airline pilot and “Miracle on the Hudson” hero Captain “Sully” Sullenberger. He said “I’m not a good runner, but I’m better than someone who doesn’t run at all.”

I always feel embarrassed in a way when I tell other people that I’m a runner. I think, I’m not a real runner. I’m painfully slow and I mix running with walking. When I do run, my form isn’t lovely and I don’t look like a graceful cheetah, but rather an awkward giraffe.

After reading Sully’s quote, I realized he’s right. Maybe I’m not good, but I am better than someone who does not run at all. I’ve completed three half marathons and one full marathon. Not including the training, that alone is 65.5 miles that my little feet have covered. When you include the training, I’ve done over 500 miles. So, yes, I AM a runner. Good or bad, anyone who puts one foot in front of the other at a pace above walking is a runner.

Until I’ve gotten back in the gym these past three weeks, I hadn’t realized how much I missed running and working out. More importantly, I didn’t realize how much I felt how good it makes me feel. When I’m pounding away the miles on the treadmill or dying a slow death in the plank position, I’m really happy and finally feeling like me again. I feel like a real runner and I feel strong like I can conquer anything.

So right now, I’m going through a really tough time. I miss my boyfriend and am horribly worried about him. Work and home life have also been extremely stressful. But what I can count on is that I am coming back to me, slowly but surely. And I can say, no a matter what, I am a runner.

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Ninja Niblets: December 14

14 Dec

I apologize for the sporadic postings, but work and my freelance business have been absolutely INSANE. I hope to post regularly again after the new year once these projects die down. In the meantime, here are some ninja niblets to get you through the week.

Current Workout Songs

Good Feeling by Flo Rida

Super Bass by Nicki Minaj

Good Life by OneRepublic

Shape Magazine: Top Diet Trends of 2011

An interesting post of the top 10 diet fads and trends for 2011. The majority of them are ridiculous, some are dangerous (hello HCB diet) and almost none of them seem successful. If you want to lose weight, start exercising regularly and keep a food journal. Cut calories gradually with your journal and you will see results that will last more the than the lifetime of these fads.

Fitness Magazine: 7 Soup Recipes

It’s freezing cold outside and you long for comfort food to warm you up. Soups are a great way to get warm and the majority of them are healthy or with a few substitutions can be made healthy. Try these from Fitness Magazine and eat them with a warm roll or half of a grilled cheese sandwich and you can have a fairly healthy, but very filling meal.

Self Magazine: 100 Calorie Snacks

T’is the season for tons of goodies showing up in work break rooms, mom over baking and cookies on every corner. Try some of these goodies from Self Magazine’s 100 Calorie Snacks and save your waistline during the holidays.

Recover From Holiday Food: Cardio Weight Circuit

1 Dec

Disclaimer: This is a circuit I developed for myself and my fitness level. If you are not in shape or have not be evaluated by a physician, do not attempt it. Clear all exercise routines with your doctor or licensed trainer. If you feel dizzy, stop exercising and rest.

So it’s that time of year. The time when eggnog and peppermint flavored drinks and ice cream are readily available. Cookies are abundant and work break rooms are filled with baked goods and gift baskets of food. It’s also the time people tend to pile on weight before they start crowding the gyms January 1. Stay ahead of the holiday weight gain with this cardio weight circuit. It burns calories and builds muscle. It’s very tough, so really accurately assess your fitness level before attempting. Each exercise is linked to a demonstration video so you can learn the accurate, safe form.

Run: .25 mile at high speed (I normally run around 4.6mph, but I ran at 5.7mph)

1 set x 5 reps Barbell Squat

1 set x 5 reps Bicep Curl

1 set x 5 reps Chest Press

Run: 30 seconds at higher speed (here I did 5.8mph. I ended up running 40 secs because it took about 10 secs to get the treadmill to the speed).

Repeat weight sets.

Rest 1 min 30 sec

Run: .25 mile at high speed

1 set x 5 reps Barbell Squat

1 set x 5 reps Shoulder Press

1 set x 5 reps Tricep Dip

Run: 30 seconds at higher speed

Repeat weight sets.

Rest 1 min 30 sec

Run: .25 mile at high speed

1 set x 6 reps Scissor Jumps   (I do 6 reps so it’s even at 3 on each leg)

1 set x 6 reps Front and Lateral Raises (I lift both dumbbells at the same time, not alternating. Do 3 fronts and 3 laterals)

1 x 5 reps Push-Ups

Run: 30 seconds at higher speed

Repeat weight set

Rest: 1 min 30 sec

Run: .25 mile at high speed

1 x 6 reps Box Jumps (Start low and see how you do. If you pick too high of a box, you’ll hit your shins which is not fun!)

1 x 5 reps Seated Row

1 x 5 reps Lat Pull

Run: 30 sec

Repeat weight sets

Rest 1 min 30 secs

Done! Good luck and don’t hurt yourself. Even if you just do one set on the weights and don’t repeat, it’s still a great workout. Remember to get evaluated by a doctor and/or a licensed trainer before starting any exercise program.

Half of America Obese by 2030?

18 Oct

ABC News: Half of America Obese By 2030?

I read the above article tonight on ABC News and was shocked to find that if we keep going at our current rate, 50% of America will be obese by the year 2030. That’s not just overweight or carrying around some extra pounds, that is obese. According to the article, this will end up costing Americans $66 billion a year in health costs.

I don’t know why, but this shocks me. I cannot believe that our obesity rate is this bad. I don’t know why I can’t believe it given our society. Everywhere I look food is processed, frozen or bought from a take-out chain. A large majority of people I know or am acquainted with don’t exercise regularly. I guess it isn’t that shocking when I really start to look around me and our country, but still, to comprehend that one out of every 2 people will be obese by 2030 is crazy. My family of 3 are all slender. My dad and I work out regularly and watch what we eat. My mother is just one of those lucky folks with sky high metabolism. Yet, according to the statistic, one of my family could be obese in 20 years.

This country needs drastic, severe help to stop this. We’re already in deep economical trouble and our healthcare system is a mess, if we had another $66 billion in healthcare costs every year, we’ll really be in trouble. We’re one of the wealthiest nations in the world and yet our health seems to be among the poorest, even including some third world countries.

Michelle Obama has initiated programs to improve school lunches and her “Let’s Move” exercise campaign, but we need a massive overhaul to fix this situation. Left and right, more and more fast food restaurants are opening up in my town, despite the economy. Yet, in reality, junk food is actually fairly expensive. It’s just faster than cooking your own food. But if people could realize that they could save money by not eating out so much, then maybe they’d be willing to sacrifice some extra time. A thirty minute walk 3 times a week makes a huge difference for a person’s health, yet millions of people claim they have no time to do it. In a week of 168 hours, you really can’t spare 1.5 hours to improve your health?

America has been a leader in so many things around the world both now and in history. We need to be a leader again, in good health, not in obesity. Change your future and start making small changes today. Lao Tzu said, “the journey of 1000 miles begins with a single step.” Pack a bag of carrot sticks and head out on a 30 minute walk. Repeat three times a week. That’s making a small change that will deliver a big impact.

Ninja Niblets: Quick Links for Your Monday

17 Oct

Kick off a new week with some quick links with recipes, exercise tips and diet options that will help you get on a healthy track.

FitSugar: What 100 Calories Looks Like in Halloween Candy
Craving chocolate like no other, but no prepared to commit to a full-sized Snickers bar that typically packs 280 calories? Try these Halloween “fun size” goodies for only 100 calories.

FitSugar: Healthy Smoothie Recipes
Don’t have time to make a big elaborate meal? Try a quick, healthy smoothie instead. Make your own so you know exactly what’s going in it, unlike the mall places that pack in loads of extra calories and sugar.

Fitness Magazine: 10 Easy Ways to Sneak in a Workout
We’re all busy with work, family and a social life, but missing a workout is not an option when you’re trying to lead a healthy lifestyle. Take a cue from Fitness Magazine and learn how to sneak in a workout, no matter how busy you are.

Shape Magazine: 50 Fall Foods To Slim You Down
Take advantage of the foods in season during fall and use them to get slim. Healthy snacks like apples and pumpkin seeds are readily available during the fall months and are packed with nutrition and low in calories.

Have a great week, everybody!