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October 22, 2013
(source) Hey guys! Cheers to you on a beautiful fall day in Calgary. We’ve been having some pretty awesome weather lately and I’m grateful for a few early morning walks, comfortable bike rides home and sunshine during the day, even if I’m inside most often. I realized it’s been a while since I shared a bit about my workouts and wanted to share a good one with you as well as update you on how my own times in the gym have been going.
First of all, I mentioned morning walks. My runs have been far and few between lately – a few HIIT session (20 minutes and that’s it!) here and there, but mainly I’ve either been enjoying some brisk walks or not doing much cardio in the form of running at all. Since my marathon, I’ve only actually been on a handful of runs, so this isn’t new, but part of me misses fall running. Another part of me doesn’t miss it at all and I can’t imagine lacing up for a run… But there’s something about long, Saturday runs that I miss; maybe this weekend?
In the meantime, I’ve been sticking with (and enjoying!) my T-Nation KB challenge. I missed a few days here and there because of being in Manitoba but wasn’t doing the challenge in a super strict way – more for the experience of sticking with something and (hopefully) seeing change from the consistency. I’ve decided to keep going through to the end of October before we go to Boston (more on that in another post!) where my workouts will probably be a bit more sparse. My friend Jaime first turned me on to this challenge and I know my mom and reader Leigh are doing it too; anyone else swinging kbs until their forearms feel like falling off out there too?!
I’ve seen some good changes in my glutes (they’re more “up!”) and feel like I’ve leaned out from this challenge. It only take me about 20 minutes now to complete a workout, but I’m loving it! I don’t do much more than this save for the days I teach class or add in some double unders for practice. Here’s what it’s supposed to do for you(from the above link):
• This program will test your grit while at the same time making you an all-around better athlete and high-performance machine.
• Every person who has completed this 20 workout plan has increased lean muscle mass while dropping body fat.
…both sound good to me! I haven’t talked about it much, so here’s the breakdown of what each workout (roughly) looks like:
So…it’s a pretty well-rounded program that you can adjust to fit your needs! I hope you find it helpful, but if KB swings aren’t your thing (and why are they not yet?! ), then here’s something else you can do:
Here are a few links to a few of the exercises you might not know off-hand:
Let me know if you give it a shot! Also, I’d love to hear about how YOUR workouts are going. Doing any challenges? Enjoying some good consistency in your life workout-wise? I’d love to hear in the comments.
Have a great day, guys! Keep listening to your body, knowing when to rest and when to push, and moving so that you’re able to live better! Live well & be well,
September 18, 2013
(image source) What a great morning! Why? I don’t go into the gym until later today, I didn’t set an alarm, it’s gray and raining in Calgary and I had a few cups of coffee. Ahhh – feels like a Saturday morning! Although the not-so-routine routine of a personal trainer can be tough (accommodating other’s schedules, working after work hours, some early morning before work), there are times when I enjoy my schedule being not a 9 – 5.
My favorite part of the morning is probably making some coffee and preparing Mikey and my breakfasts. I love making eggs, whipping up some waffles (healthy mixes and a good waffle iron help make this easy!), pouring our coffees and enjoying a few minutes before the day begins. We’re also going through Rick Warren’s “What on Earth Am I Here For?” book with our church, a 40 day devotional, and having something structured to guide our mornings has been great for both of us.
(from my California surprise trip…sure miss my CA views and fam!)
I also love the mornings when I’m up early and get things done – either around the house or with clients. I feel so productive! Catching the sunrise from a mountain top is also so worth the early morning wake up – some things just are better when you hop of bed and get going.
(from our Bugaboo trip…can’t wait to go back!)
Today was NOT one of those mornings…but I did add something new to my own morning routine.
Here’s a quick glance at what I’m adding after I get up and before my cup of coffee:
My mom emailed me and asked if I wanted to do this daily with her after seeing Zuzka post about it. I’m in! I’m so tight and need yoga so bad; I love the sun salutations and the KB swings too, of course! Here’s her video if you’d like to hear more of this morning workout benefit. You can do it from home too, as long as you have something heavy-ish to swing:
Anyone want to join me in this? I can’t wait to see how my form improves and how it changes my body!
What do you love about your morning routine? Anything I can do to enhance mine? I’d love to hear about it! And let me know if you try my burpee workout…Some people seemed stoked on it and others horrified by it; burpees do seem to have that polarizing effect on people.
Live well & be well, friends!
September 16, 2013
(image source) Hey guys! Cheers to Tuesday…and to short posts with a workout full of burpees. I mean, why not throw some burpees into your day today?! You will be out of breath, have worked over your entire body and feel so accomplished afterward…So keep that in mind and drop it down so you can jump it up!
Here’s a workout you can do either just body weight (skip the weighted/equipment sections) or with a few pieces of gear to give you a great workout.
A few notes on the workout:
- A “belly bottom burpee” simply means going all the way down for your burpee – chest to the ground – before coming back up. All of these burpees should be done in this style, but the first one on the list is the official down and up burpee!
- If you need to, turn your burpee-to-pull-ups into jumping pull ups. Believe it or not, I think they help break up the monotony of a straight set of burpees and make them more doable!
- Lateral burpees are simply your burpee but to the side; GREAT for your obliques!
- Double pump burpees are demoed nicely here.
- Dive bomber burpees are crazy! Here’s a good link to what they look like.
- The burpee with the overhead press is also called a “Manmial” – I learned it from GPP Fitness – a great finisher! The burpee version in my workout does NOT include the lunges – unless you want a real killer.
So there you have it. Make the most of this burpee workout and let me know if you give it a try! I have a feeling my mom will herself and with clients…let me know how those Californians like it down there, mom!
Have a great Tuesday, friends, and go get yo’ burpee on!