14 Days Plan – Workout

Here’s a little side post…

I’ve been struggling with my workouts lately. So here’s a 14 Days back in shape plan

Feel free to follow it!

BACK IN SHAPE

14 (tonight!)
30 min cardio + 15 min UB weights

13
run 5 miles + abs

12
Insanity DVD w/ boyfriend

11
run 6 miles + Abs

10
Bike 20 miles + swim(1st lesson)

09
Run 7 miles + UB + Abs

08
Bike 20 miles + swim AM
TM sprints 20 min. night

07
Run 3.5 miles + Abs – EASY

06
Jillian DVD – AM
Bike 15 miles

05
Run 7 miles

04
EP 30 + UB + Abs

03
Bike 20 miles + swim

02
Run 5 miles + Jillian

01
EP 45 + Abs

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The Fitness vs Cello Deal

So, I’m a cellist. At least I’m a performance major in a leading conservatory. Here’s the problem: I don’t practice (enough)! So me and my cello teacher made a deal: She needs to get back in physical shape, and I need to get in “cello shape”. so for every hour she spends in the gym or cooking a healthy meal, I have to practice and match it (ideally surpass it!).

VS 

Anyways so we’ve started a joint blog to details our daily challenges… check it out: fitcello.wordpress.com … We need all the encouragements you’ve got!

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Finally De Retour!

I’m very excited to be back! This summer announces to be great and filled with many many fun things. Among others, I’m going to an Elementary-school reunion – that’s right! – but more on that later… Also doing a bike tour of the state of New-York (6 days & 70 miles each day) for which I’m a bit apprehensive but very excited and of course my marathon training. But most important of all, I will be posting again

Mainly it’s the same concept as it was:

• Monday: Healthy Recipe
• Tuesday: Sports and exercise related articles
• Wednesday: Nutrition topics
• Thursday: Something new
• Friday: Challenges and articles involving the blogging community

I hope you will forgive me for abandoning you all so abruptly, and let me know if there are things you would like to see on Three Green Leaves!

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Take the Time Challenge

So maybe I haven’t talked much about it, but stretching as you all know is SO important. It may prevent injuries, warm your body up and cool it down after a good exercise session. More than that, it is so relaxing when we actually take the time to do it well, and it gives a very positive ending to whatever activity you were doing.
So let’s take a little break from the crunches and all, and focus on warm-ups and cool-downs.

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Goal: a total of 60 minutes of stretching for the coming week

That means only 10 minutes a day for 6 days, but do it well!

Enjoy that little break from boot camp!

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Core + Plyos Challenge Results

Let me just start by saying: This Challenge was a serious one.

Scoreboard

Now, the champion of the week, is Amy to whom no one came even close… yep that’s right, not even me (shame!). So here it is: I have not completed my own challenge! I know, I probably should get kicked out from this blogging world for that… but I’ll stand my ground! I could give you a million excuses as of why I didn’t complete it, and that’s exactly what I’ll do! 1) splinter. 2) unexpected bf showing up 3) crazy week 4) lack of planning skills

So on that note, I still want to congratulate everyone who took part in it, cause it wasn’t easy! Britdanielle finished the crunches and was almost there with the Plyos… The as far as me and Marie goes, we gave it a good try, but seriously lacked planning (would you say so?).

So this coming week, we’ll have a more relaxing and less boot-camp challenge… you’ll see

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Bye Bye Dirty Dog

This weekend, other than being the Superbowl party, I was supposed to have a race. The Dirty Dog 10k Trail Run. I was very excited for it, because it’s not one of those race where I’d try to set a PR, but really it was all about enjoying the frozen forest, the trails and the landscape. Breath in the cold air in the nature where city noises can’t reach… Well I just found out (totally my fault) that it is 1 hour and a half away from here. And I don’t have a car. So bye bye trail race in the mud/snow/forest, I’ll have to find a closer one. Which is most likely to be just a regular on the road race… I’ll still go on a long run this saturday in the frozen winter landscapes… sigh…

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Escape from the Cold Winter

As some of you may know, I am going to Puerto Rico in less than 3 weeks, and I can’t wait! I’ve been doing a bit of research and decided to talk about water sports today. So for those of you who are taking a warm vacation, live in the sun year round or those day-dreaming, read on.

Snorkeling
What is it? About three days ago I had no idea. Never even heard that word before (remember English is only a second language!). So I researched it, and it seems to come right in my realm of aquatic capacities (no great swimming skills required).
Basically, it is swimming at the surface of the water with a tube called snorkel. Yep, that’s it. But what’s so wonderful about it, is that you get an amazing view of the under-water life while getting in some exercise AND relaxing! Yes that’s possible: for one hour of leisure swimming, a 150lbs person will burn 408 calories. Amazing right? - That is if you don’t just float the entire time (Thanks Foy)
All you need is access to a beach, a snorkel, a snorkeling mask and you are good to go! Now if you want to go all-in, get some snorkeling fins and an under-water camera for great memories.

Kayaking

Well you probably already know what it is: sit in your kayak, paddle in hand and… Paddle! This is a great way to explore a body of open water (sea, lakes, etc.) and its surroundings. Bring a cooler with lunch and beers, and enjoy the warm rays of the sun (I am not promoting drunk-paddling). And of course, believe it or not, you are making your shoulders, chest, biceps, and all those muscle work as you paddle. So that’s another awesome fun, relaxing way to exercise and enjoy the great outdoors. Note that I’m talking about sea/lake kayaking and not going to attempt rapids (for the moment).

I’ll make sure to take tons of pictures, and will give you a “compte-rendu” of my first tropical water sports experience. But meanwhile, I want to know your water-sports experiences, and what are your recommendations???

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The Core + Plyo Challenge

RACE/CHALLENGE DAY IS BACK AGAIN! You can check out the results from last week’s Challenge Here. Due to high demand (three people, oh yeah ) the Core Challenge: Crunch 1000 will be back for a third consecutive week. I encourage everybody to join, guys & girls, newbies & vets, athletes & couch lovers, etc. The scores will be updated everyday. To see the Scoreboard Click the Green Apple!

Click Here!

So having a strong core is great, but there’s more to being fit than abs. Last Tuesday, I introduced one of my favorite moves:
It incorporates cardio, biceps, triceps, chest, back, core, glutes, legs, and basically every single muscles in your body. It uses your own body weight, and is in my opinion one of the hardest greatest move out there. Since I forgot its actual name, we’ll just call it the Plyometric B****.

Here’s how to do it:

1. Start in standing position, feet shoulder-width apart. You must execute this move as quickly as you can while maintaining a good form!
2. Bring your hands to the floor in front of your feet, and jump into push-up position.
3. Do a Push-up: Keep back as straight as possible, core tight and lower so your chin is two inches from the ground, and come back up.
4. Quickly bring your feet to your hands, and jump as high as you can. This is ONE

The Rules:

• 1000 crunches & 200 Plyometric B****
• You have until next Thursday (February 4th 11:59PM) to turn in your numbers.
• Update me as often as you can by leaving a comment on the wall
• Bring in as many people as you can, to help me and the world to be FITTER and HEALTHIER!
• There’s a reason why I called it the Plyometric B****. If you REALLY can’t do it, just omit the push-up and stay in plank position.
• JUST DO IT!

How Do You Get In? Just leave a message saying “I’m in” and I’ll put your name up on the board!

How to incorporate Plyo in your already existing workout routine:

1. Use the Plyo as a hard-core warm-up to your runs
2. Finish hard with the Plyo and the Abs
3. Do an interval workout: Weights-Plyo-Weights-Plyo or Cardio-Plyo-cardio… you get the point!
4. Be Creative!

Join The Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it
Update me as frequently as you can by leaving a comment on the wall!

- Kloé

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Core Challenge 1000: Results

Scoreboard

And the time’s up! The Core Challenge 1000 is finally over. A total of SIX people entered it, of which THREE successfully finished. So a big applause to Amy, whom not only finished on time, but added an extra 125 crunches to her score. Wow! Then I got a bit worried for Marie, (it was Thursday 8PM and I hadn’t gotten her remaining 190 crunches in) but she pulled it off like it was NO BIG DEAL! And finally me, I did it .
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As I said earlier, there are three people who I shall not name, that didn’t complete the challenge (check the scoreboard/green apple ) and just because I strongly believe in finishing what we started, you have an EXTENSION, until next Friday (yes I’m very generous!). So JUST DO IT!!

→ New Challenge will be Up and Running soon!

- Kloé

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Last Chance: Core Challenge

Just a reminder that tonight is the LAST DAY to turn in your Crunch Count for the Core Challenge Extended, so make sure to let me know, and congrats to everyone taking on the Challenge!

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