Torture Tuesday–Burn the FAT!

I normally call Tuesday “Torture Tuesday” because I’m over the funk of Monday, and ready  to get crackin. For me, that’s good. For my clients? Well, you’ll have to ask them… 😉

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On Tuesdays, I teach at 7 am and at 5 pm. I thought I’d give you a breakdown of today’s 7 am class so that you can torch the calories at home! [You can also do this at the gym. No matter where you do it, the extra calories in your body are gonna tell you “Peace out! I’m outta here!”]

You’ll need a mat, a heavy weight [we used kettlebells, but you can use a dumbbell or a milk carton filled with sand… or kitty litter… hey, no judgement], a chair or exercise bench, and your water bottle. Please remember to stay hydrated!

You’ll be doing this workout in descending sets. Without resting at any point, you’ll do exercise A 10 times, exercise B 10 times, exercise A 9 times, exercise B 9 times, etc, all the way down to 1 rep of each. Without resting [or at least a very minimal rest], switch to the next two exercises.

A note on how to chose your weights today: you are stronger than you think. LIFT HEAVY!!!! That’s the key to torching the fat! I’ve added YouTube videos at the end to help you learn the exercises. Remember: form trumps reps!

Ready?! [The correct answer is: of course, Heather! Let’s go!]

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Warm up: walk/jog in place for 1 minute, followed by 20 second side plank each side. Repeat this for 5 sets.

Workout:

  • 10 Kettlebell swings, 10 triceps dips
  • 9 Kettlebell swings, 9 triceps dips
  • 8 Kettlebell swings, 8 triceps dips
  • etc… all the way to 1 Kettlebell swing [yes, it’s awkward], 1 triceps dip
  • 10 lunges left leg, 10 lunges right leg, 10 push ups
  • 9 lunges left leg, 9 lunges right leg, 9 push ups
  • etc… all the way to 1 lunge each leg, 1 push up

Cool down: high-knee march in place 2 minutes, 30 second plank. Repeat 3 times.

I recommend stretching your quads, glutes/hips, chest, and triceps after this workout.

Here are some videos, in case you have questions:

Your goal: do the “workout” portion of Torture Tuesday AS FAST AS POSSIBLE!!! Get the heart rate up, and keep it up, to get the most out of this workout! It’s fast and effective, so give it all you’ve got!!

If you lifted heavy, skip resistance training tomorrow. Stick with yoga and/or cardio tomorrow, so that way your muscles can heal. If you lifted light for this, you can do more light lifting tomorrow, as long as you don’t do the same exercises. Letting your body recover properly is just as [if not more] important the workout itself.

Have a killer Torture Tuesday!!! 😀

Buti Workout

If you read Shape Magazine, you’ve probably already seen Buti mentioned a few times. And for a good reason, too! It’s no joke! These workouts will seriously burn and sculpt!

And it only takes one look at Bizzie (the creator of Buti Fitness) to realize that she’s doing something right:

Keep in mind that Bizzie (whom I now refer to as The Blonde Wonder-Woman) is a very talented yogi, so all of her yoga moves are shown at advanced stages. Just do what you can, modifying when you need to. Please don’t injure yourself. 😉

Today’s workout:

Pick one of these videos to do. Follow it up by completing the other one tomorrow!

Now, get your mat, get your timer (if you’re doing Sculpt), your water, your Big Girl Panties, and LET’S GO!!!

 

<p><a href=”http://vimeo.com/45480883″>Sample BUTI Tone Workout</a> from <a href=”http://vimeo.com/user12458358″>Bizzie Gold</a> on <a href=”http://vimeo.com”>Vimeo</a&gt;.</p>

 

<p><a href=”http://vimeo.com/45480884″>Sample BUTI Sculpt Workout</a> from <a href=”http://vimeo.com/user12458358″>Bizzie Gold</a> on <a href=”http://vimeo.com”>Vimeo</a&gt;.</p>

 

So, how do you feel?*

*sexy, powerful, and totally kick-ass the correct answer 😉 But I’m open to other adjectives 😉

Nike Women’s Marathon 2012 and Nike Fuelband

Now that I’m done with the Jungle Run, at least until next year, it’s time to concentrate on training for the Nike Women’s Marathon. This will be my first full marathon, so this training will take it’s toll, both mentally and physically. Time to cowgirl up and start ramping up and running more than I’ve ever run before. Goodie. But, that also means that it’s time for new shoes! Score!

I’m really really really stoked that my feet were pain free the whole time while wearing my Mizuno Wave Creation 13s, so I’ll probably be really boring and buy the same shoes again. And I really like the pink color, too, so I’ll be super lame and get the exact same ones that I’ve just “retired.”

can you really blame me for wanting another pair? 😉

In hopes of kicking my training schedule’s bootay, I’m drooling over the the Nike Fuelband. Have you seen that thing? Snazzy! I could wear jewelry like that! 😉 It counts your movements and your (theoretical) caloric burn, and helps you meet and exceed your fitness goals! *I have to put in the disclaimer that no device made for mass consumption can get your exact caloric burn. Some things come really close, such as the BodyBugg, but nothing is dead-on.*

I just saw a video about the Fuelband today; check it out:

Yeah, after watching that agin, I’m making it happen. Beg, barter, or steal, that Fuelband will be mine! *insert evil laugh here* 😉

Have any of you ever used the Nike Fuelband? Thoughts? Likes? Dislikes? 

Today’s workout: TurboFire Greatest HIITS and lots and lots and lots of foam rolling. 😉

What’s your workout today? What’s keeping you active? 

Tabata Hell

So what’s a girl to do when she’s only got 2 days until her half marathon???

Teach a Tabata Hell class, of course!!! 😉

This morning, I subbed a strength training class for my friend and mentor, Megan (she’s the most amazing person you’ll ever meet, and the reason why I got into and stay in the fitness field). On Wednesday, I texted Megan and asked if her class was the type to expect anything and roll with the punches. In short, I asked if they’d be up for Tabatas. 😉 Megan replied that, yeah, they’re up for it! And in fact, they haven’t had to do them in a while, so give ’em hell! (I’m paraphrasing, but that’s totally how I interpreted it!)

I can honestly tell you this: everyone worked their asses off, had a great time, and got an aMAZing workout! And no, no one’s arms fell off, though I’m sure it was a close call at times 😉

Here’s your Friday the 13th Challenge:

You’ll need a mat, a barbell with varied amount of weights, a timer set to Tabata intervals (20 sec work, 10 sec rest, total of 8 sets; I use the Gymboss Timer App on my iPhone; you can download it here, and a kick-ass-take-no-prisoners attitude!

*note: all Tabatas are non-weighted!! Your own body weight is challenging enough! Do it fast, controlled, and keep your midline (aka CORE) tight and fired up!!! The barbell exercises are noted with “BB” and are steady paced for 3 minutes, no resting.

Start with a 5 minute warm up of pliés, Romanian dead lifts, light lunges, high knees marching.

  • Tabata: air squats

    a perfect air squat!!

  • BB: Plié with overhead press

    this shows a squat, but I want your legs wide and feet/knees turned out into a plié

  • Tabata: push ups

    do a real push up! Get your chest to tap the floor!!!

  • BB: Chest press with static bridge lift hold

    except you’ve got a barbell ant aren’t wearing silver spandex, riiiiiight? 😉

  • Tabata: mountain climber

    alternate legs and go as fast as you can! keep your bas squeezed and jump/run those legs!

  • BB: Romanian dead lift with bent over row (alternate 16 dead lifts with 8 rows)

    go from standing to “A” 16 times, on the 17th time, do “B” 8 times. Repeat.

  • BB: standing oblique crunch (barbell on shoulders, bring elbow down to side of hip)

    put the barbell on your shoulders (as if you were about to do back squats) and crunch down, alternating sides

  • Tabata: crunches

    instead of pushing your low back into the floor, think about pulling your belly button into your low back. SQUEEZE!!!!

  • Tabata: reverse crunches

    use the contraction of your abs to pull your hips off of the floor, not the strength and momentum of your legs! again, SQUEEZE!!!

  • 4 3-count supermans, 1 10-count superman, repeat for a total of 2 sets

    yes, it’s a crunch for your low back. it’s going to burn. trust me, you want to feel the burn on this one! it’s good for a healthy back!!

So, how do you feel?! 😉 *insert evil laugh here* Make sure you stretch your whole body, really well, to prevent any soreness!

Yes, this workout is hard. It’s supposed to be. Doing the Tabatas is going to rev up your metabolism to a fat-burning inferno!!! You may notice that your heart rate is sightly elevated for the 24 hours—totally normal!! In fact, that’s a good sign that you worked hard and your body is in calorie-torching more!!

Class, as you can guess, was awesome this morning!

true story 😉

So while everyone else gets to go home and rest and prep for their next class, I’m at home popping Advil and praying that I’m not too sore for Sunday’s half marathon. Oops. 😉 But my feet feel great, and my quad didn’t give me any attitude during class, so I’m taking that as a good sign!!

What are your plans this weekend?!

Happy Friday the 13th!! 😉

Muscle Blast Ballet and Jazzercise

Last night (Wednesday) I taught my Muscle Blast class at 24 Hour Fitness. Typically, we do a combination of ballet, Pilates, and yoga, with an emphasis on Pilates. As a ramp-up-to-summer, though, I changed it to a slightly different format for 4 weeks. Last night was session numéro un.

While keeping with pliés and curtseys and Pilates arm strengthening, I added in barbells. Oh yeah, I’m that mean. 😉 Plus, what’s a better way to get summer-licious than by making it core and ab focused?

a wide plié stance. And while we typically use chairs, we did not for this class.

Class started with a warmup of pliés, romanian dead lifts, overhead reaches, trunk rotations, more pliés. After that, 5 whole stinking minutes of planks and side planks (with hips dips and toe touches.) Then the torture fun began! Here’s my set list from class last night after the warmup and planks (spending 3:30 per exercise):

  • Curtsey Lunges
  • Weighted Mermaids and Pliés
  • Barbell: Romanian dead lift
  • V-arm circles, forward and backward
  • Barbell: Plié with overhead press
  • Barbell: Bridge lift

Then the last 20 minutes of class was all ABS!

  • crunches
  • bicycle crunches
  • bicycle 7-count pulse crunches
  • hat take-off
  • heels to heaven (straight leg reverse crunch)
  • Passé leg lift
  • V-sit knee pulls
  • V-sit crunchie frogs

the Passé leg lift

Followed by a quick stretch.

Conclusion?

Yowza!!!

I’m sore from last night’s class in my quads, glutes, and obliques. . . And I saw everyone’s facial expressions, so I’m guessing they’re sore, too! 😉 I get paid to torture people for a living! Can life get any better?! 😉

So this morning I joined my aunt, Robin, at Jazzercise. Monday was my first ever Jazzercise class, so I was excited to try it again (today was a different instructor.) And just like everywhere else, different instructors can teach the same thing but it’s a whole different class. That’s one of the reasons why I LOVE LOVE LOVE group exercise! 🙂

The class on Monday and the class today was the traditional Jazzercise class: floor cardio (both high and low impact) that’s dance oriented for 30 minutes, light weights for 15 minutes, and a cool down and stretch. I must say, I worked harder today than I did on Monday, but I’m thinking that it was because today had more complex choreography (though still simple: think along the same lines as Zumba, but not as twirly). I liked the routines more, so I put more energy into it.

this isn’t the class we did, but I totally wish it was!! Yeah, baby!! Grrrr! 😉

this gives you a general idea of what the cardio section of the class is like, tho

(HINT: the best exercise is not what’s a fad at the moment, but what you truly enjoy and are willing to put effort into.)

If you’re interested in trying Jazzercise, click here to search for classes and deals in your area!

My advice: try every form of exercise. Don’t give up on finding something active that you love to do! There’s something out there for everyone!!! And even if you’ve already found your passion, try new things anyways! It’ll keep your muscles activated and make what you love more effective!

So now I’m home, contemplating how I want to fix my breakfast/protein smoothie and ignoring the fact that I need to vacuum. 😉

true story! 😉

What are your exercise plans for today?!

What’s your favorite protein smoothie recipe?!

Scatter-Brained Headless Chicken Mode

Guess who’s back? Back again. Heather’s back, tell a friend. . . Okay, sorry. I’ve been in singing mode lately. . . ever since I started singing “I’ll tell ya what I want, what I really really want” at the hospital the other night.

For me, stress = scatter-brained. I feel like a chicken with it’s head chopped off. (Lovely visual, right? Sorry about that.) Well, the more scatter-brained I get, the more I sing random songs. And the more movie lines I quote. It’s as if my brain has given up trying to think and just relies on what’s already stored in there. . .

And once that starts happening, I lose track of time! Seriously, I’ll be getting ready for something, look at the clock and realize I’m early. Then, somehow, I end up being late! This has happened a lot the past 2 weeks. See? Scatter-brained headless chicken.

The past two weeks have been filled with 3 final projects and 3 final exams. I have learned something very important this semester: I dislike hate loathe despise abhor Financial Accounting. First off, me and math don’t hang out too often; we really don’t like each other. Second, add math into accounting principles, and make 2 people do a project designed for 5 people. . . I think we can all see how this is going. Bad cabbage.

Add in a family event (the ER and hospital were involved, but the docs handled it so well that there wasn’t really a scare) and some friend drama, and I was stressed. The past 2 weeks have been filled with studying (read: sitting on my bootay), writing (again, sitting on my bootay), and eating crap food (while sitting on my bootay). Oh, wow, my eating was terrible! If it had been Girl Scout season, I would gained 25 pounds. No joke.

As of last night, all of the projects are turned in, and all the tests are done. WHEW!! Glad that’s over!! And now it’s time to get back to business!

This morning’s workout was an hour of kickboxing (TKB style, of course!), and an hour of weight training (omg, my poor glutes and triceps hate me already!) with the lovely Megan. I am sweaty and sore and ready for more!!! 😉 Actually, I think I’m done for the day. That was a lot of work. hehehe Thank goodness for my Clif Margarita Bloks!

I’m not a breakfast-eater. Well, not when I first get up. I love breakfast food, just not at breakfast time. If I eat too soon after waking up, I get major tummy problems. I’ll cramp and feel sick to my stomach. Ew. So when I get to the gym at 8:20am, the only thing in my belly is tea. The milk and sugar help keep me sustained, but when I do back-to-back classes, I need something more. Hence the Margarita Bloks this morning. And, come on, who doesn’t like to have margaritas while they workout?! 😉

So I’m standing at the kitchen counter right now making scrambled egg whites, refried beans, turkey bacon, and spelt tortillas for “breakfast” burritos. It’s time to refuel and get on with the day!! (I know if I do’t refuel properly now, our LR tomorrow morning is going to suck. lol)

What’s your workout today?! 

Breakfast anyone? What’s your favorite recovery breakfast?!

Tuesday 29 May 2012 « CultFit

Tuesday 29 May 2012 « CultFit.

In my “OMG-Finals-Are-Killing-Me” mode, I wanted to share with you a Blog that I read every day. Since my time that I normally set aside to blog has become dominated by finals, I haven’t been up to much, nor feel up to much. So here we go: your Tuesday Shot of Reality, provided by the amazing CultFit. (Can that picture of the little girl be any cuter?!?!)

And I promise, come Thursday, I’ll be back in the blogging saddle!!

What’s on the schedule for you today? 

Have you ever read CultFit? Let me know what you think!

 

Gladiator Rock N Run

On Friday, at the Giants game, Wes said, “You should do the Gladiator with us!” In fact, he said it multiple times. Enough times for me to say, “Yeah, sure. Why not?”

So on Sunday morning, my alarm went off at 6am, and there I was, getting ready for a Boot-Camp-Flashback obstacle course. Never mind that this was supposed to be my first rest day since Tuesday. (We can worry about my brain cell count later)

Mark, Wes, and I drove to San Jose, where we met up with Hoyt, Hoyt’s dad: Bob, and Hoyt’s sister: Stacy. (Hoyt’s first name is Rob, but for the past year and a half, I’ve known him as Coach Hoyt, so for the sake of not confusing Heather, we’re calling him Hoyt.)

Mark was nervous and bouncing around like a Terrier, Wes had to tape up his sprained ankle from Friday, and I kept having to pee. Yeah, this was going to ROCK!! 😉

Mark, Me, Wes; before the race

We went the 11am wave. Hoyt, Mark, Wes, and I were near the front of the corral, and Bob and Stacy were near the back. With Mark’s energy, the boys shot out of the corral like 5-year olds on crack. My calves couldn’t handle the hill, so I walked up most of it, falling behind the guys. I kept expecting Bob and Stacy to catch up to me, but I didn’t see them again ’til I was half way done with my beer and slightly delusional.

I could go through how I dealt with each and every obstacle, but I’m not going to. I will, however, tell you that I didn’t pansy out of ANY of the obstacles. Did I have to get some boosts up from some tall guys? Yeah. Did I climb the scaffolding instead of the rope? Hells yes! Both the military and CrossFit have taught me something very valuable: work smarter, not harder. But I did every single obstacle!!! Without my group, and while cheering on the people around me. They shoulda given me an extra beer. And a shot of tequila.

find the shortest person in this picture. that’s me. yes, climbing in and out of industrial dumpsters was HARD. from left to right: Bob, Stacy, Hoyt, me, Wes, Mark.

6K and 15 obstacles later, I’m covered in bruises that I can’t explain, and swollen everywhere where I don’t have a bruise. I even bruised my elbow pits. How in the hell did I bruise my ELBOW PITS?!?! I have a really impressive shiner on the back of my right leg (lower hammie) where I used my leg to get over everything. Hindsight: alternate use of legs next time. (But I’ve got no muscle soreness! Thank You, CrossFit!!)

My results:

Chip time: 1:21:02.8

Pace: 20:04

Female 25-29 group: 55 out of 166!!!!!!!

Overall Place: 545 out of 1256!!!

I am never washing these. In fact, I may even laminate the bib to preserve it 😉

Not bad for deciding do it a day before the event. Not bad at all.

I wonder if these clothes will ever be the same. . .? I used my old shoes, ones that needed to be thrown out, so I threw ’em in the donation pile. (The Gladiator races raise money for Talk About Curing Autism.)

after being hosed off at the event. before being rinsed off in the bath tub and laundered. the pink thing is the bag i used to get my clothes home

I definitely recommend an obstacle course!! Especially if you love running and love challenges!! (And no, there is no way to accurately train for swimming in 35* water. There’s just no way. And yes, you will feel like you’ve all of a sudden got asthma. It’s insane. The best feeling of accomplishment that you can have in a race.) It’s a lot of fun, and everyone’s in a great mood, having a blast! I passed a lot of people (wow, did that sound conceited?) and they were having the best time walking the course and joking around! Don’t take yourself too seriously, and JUST DO IT!!!!! 😀

Have you done any of the obstacle races?! How’d you loath like it?! 

CrossFit Logic

“The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous.”

Greg Glassman, founder of CrossFit, on cardiovascular training

This is always good for us to remember! Even if you take the day off from running (or other traditional cardio exercise), you can still get a great cardio workout from weigh-training. Don’t ever let someone tell you that lunges, squats, and thrusters aren’t cardio! No matter what type of exercise you’re doing, if your heart rate goes up, you’re doing cardio. Simple as that!

I’ll be going for a run this afternoon, and if my schedule allows, Megan‘s yoga class tonight. (You wanna talk about elevated heart rate? Come take Megan’s Power Vinyasa class! Whew!!!) My glutes are a little sore from Saturday’s and Sunday’s runs, but I’d like to get in some speed work today. Also on the docket today: agility cones! I don’t use them enough, so they’re getting lonely. I’ll take ’em out this afternoon and show ’em some love. 😉

What’s your workout today?! 

Run Run Run to Lululemon’s Run Club

Tuesday night I went to Lululemon (yeah, I told you I’d do it!) to check out their run club. Lululemon Santana Row was having a social hour/Q&A session. No running shoes required! Thank goodness, because I was freakin exhausted! And they had cookies!!!

 

As per usual with Lulu, I made sure I had time to shop. And as per usual, I went a bit overboard. Hey, don’t blame me! It’s so easy to do!! I mean, come on, this is the company that I want to work for. Do really expect me to control myself in their stores? Pfft. Yeah right.

My loot? Thought you’d never ask!

 

A running dress?!?! YES!!! And it’s way more flattering on a curvy figure, if I do say so myself. So lightweight and comfy!!! 

 

I don’t know how I never got the Run: Swiftly tank before now. Awesome. Seriously awesome. 

 

The cutest and most flattering board shorts you’ll ever own. Each color is reversible to a solid and a print. I got the black simply because my fave bikini is all black. Matchy matchy.

 

A handheld with pocket for my short/short-ish runs. 

And the piece that I’ve been wanting for a while now, the hydration belt! 3 bottles, iPhone carrier, reflective race bib holder. Yes. Heather’s running in style now!!

Before this shopping trip, I had no actual hydration system for my runs. Which is pretty important. So, really, it wasn’t all that hard to spend the bucks on both a hand-held and a belt Amphipod.

 

Anyway, back to the run club!

The Santana Row Lulu meets up on Wednesday nights for track work and Saturday mornings for long runs. Which has 2 drawbacks. (I refuse to say ‘problems’)

First, their schedule is set to coincide with the Lululemon SeaWheeze Half Marathon. So since my half is about a month before the SeaWheeze, the scheduling is a bit off for my training. And second, I teach on Wednesday nights. Greeaaaaaat. So I’ll only be able to do their long runs on Saturdays. I’m hoping that once the weather starts really heating up the time on Wednesday night gets pushed another hour back. Then, I could teach AND run with Lulu!! Yay!

This will be my first time running with a run club. . . I’m kinda scared for the people I’ll be running with. 😉 I’m really looking forward to it!

 

Do any of you run with run clubs? Formal or otherwise? Any suggestions on what to expect? How to behave? How to secretly pick a wedgie or your nose? 😉