Quickie Cardio

Hi There! So it’s been a crazy week, with non-stop…well, everything! It’s my first week back at work since Christmas, and I’m having a rough time getting into the swing of things. Today’s workout is a way to break a sweat without leaving the house. I haven’t had much time to drive to the gym, so I need a way to stay warm…with the weather getting creepily close to 0 lately. I haven’t had time to take as many pics as I’ve needed to for this workout, so here goes. My philosophy is, being functionally fit and in shape should not take hours out of your day…who has time for that? I go to the gym to live, not live to go to the gym! This cardio workout uses just your body weight, but gets your heart rate going by using large muscle groups. 
Challenge: Each time you do the workout, add a round to each tabata set or 2 rounds for exercises that work one side at a time.. Example – 1st workout= 4x each set; 2nd workout = 6x total for rounds using one side at a time. Work up to 8x total. Enjoy this sweat fest!

Have fun with this. You’ll really push yourself but the effort is worth it! If you’ve been following my tabata workouts, this will be a great change of pace. In order to keep progressing, you must keep your body guessing!

Have fun! 


Julie A.

 

Tabata Turkey Blaster

Happy Thanksgiving!
With a full tummy and thankful heart, I write to tell you I successfully got in a workout on Black Friday, and you can too! I was at my parent’s house for Thanksgiving, and they don’t have a lot of room, but I brought my resistance bands, and I tell you, I was breaking a sweat!!! And I was breathing like I had just finished a round of sprints! I felt accomplished! But, the magic was I accomplished all this in 8 minutes! I used the Tabata format, and will probably use it for years to come! It works for me, and I can get on with my day. Here’s the Turkey blaster I did on Friday!
Exercise Tips
Bent Row: hinge at the hips without rounding the back. Keep your abs in tight as you pull the band toward your abdomen and exhale. Squeeze those shoulder blades.
Runner’s Toe Taps: Get into Runner’s Lunge Pose, hands on the floor. Keeping weight in the front foot, quickly tap back foot forward and back, bottom down.

Push-Ups: Whether modified or full, keep your abs in tight, work on  a controlled motion, quality over quantity.
Jumping Jacks: NO pidgeon toes, and keep your knees slightly bent at all times. You’ll need to tie the band tight enough to keep tension on it throughout the entire exercise.

Enjoy this workout, and tell me of your progress!

Motivation:When it’s tough to move on

       Let’s be honest…The past few weeks have been difficult for me to get motivated….You might think, “But you’re a fitness professional…you’re immune”. WRONG. I’m not immune. Let’s banish the thoughts of fitness professionals who claim to never eat sweets, bread, alcohol, or other such temptations…It’s not a realistic picture. I learned a long time ago that if I never treat myself, then I’ll crash and man, will I crash hard and quickly. And I’ll crash for hours, maybe days, maybe weeks…lol, but really, that picture is not pretty. Life happens, that’s the blessed truth. But one valuable lesson I’ve learned is to make the most of the times when I’m at home…It’s MY time, my clean meals, and my fitness routines that matter then, no one else’s. I was asked recently by someone what it would take for me to give up my health and fitness regimen. I looked at that person and said, “You’re asking me to give up the one thing I do for me – that’s not going to happen. If I don’t get that time in, then what you want from me is not going to happen.” Really though, some women go shopping, some love pedicures (there’s absolutely nothing wrong with that), some women have other hobbies. The one thing I do for myself, and my hubby is we try to indulge in healthy foods and exercise. Next to my quiet time with God, then time with Micah, this is the most critical part of my day. If I don’t get that 15 min. – 1 hr., then I’m one cranky caterpillar. Here lately, fitness has helped me deal with stress, with emotional pain, and brother has there been a lot of it.

       Micah’s grandmother passed this week. But she wasn’t just his Nana, I claimed her too, even for the short time I knew her. After both of my grandmothers passed away last year and my husband and I started dating, Nana adopted me. It has been during the past month as she digressed that I spent a lot of time on the recumbent bike, praying that we’d get to love on her just one more time. My thoughts would be so blurry and scattered to the outer edges of my mind, but something about hopping on that bicycle became my prayer chair, and the place where I could clear my head…I took out stress from work and other areas on that bike, and honestly, it helped. But oh, how my goal of working towards that fitness contest in November was not as all important for me. I had to find another reason to train in addition to that. Strength training makes me feel like a valkyrie…just kidding…but pretty close. I needed to feel strong. The tension I felt in my mind began to fade as a contracted my muscles to the max…the more I thought, the more I placed the tension in my muscles. Now I’m back working towards that contest, but more importantly, I’ve persevered….I didn’t just stop…I still kept going. I pity those who think they can not deal with the physical because of the mental and emotional issues they face. Intrinsic and extrinsic motivators affect each other… so Persevere.
“For God did not give us a spirit of fear, but a spirit of power, love, and of self-discipline.” 2 Timothy 1:7