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Archive for the ‘strength’ Category

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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Quick reminder that today is your LAST CHANCE to complete your challenge, so good luck to all, me included!

– Check your score here!

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Woah, so last night I did my first Plyo workout for the Challenge, and let me tell you they are CHALLENGING! so if you haven’t had a chance to look over the New Challenge, here’s an overview:

THE CORE + PLYO CHALLENGE
See details Here

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 a FITTER and HEALTHIER place!
  • 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!

– Kloé

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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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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 :-).
.

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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So here it is, the taboo subject of self-respecting exercisers and gym goers, runners and cyclists (wanting more than toned legs), or simply those wanting to lose some weight. At least in my case, I hope no one ever sees me breaking a sweat in my living room, doing lunges, hops and squats to the rhythms of cheap techno beats. Oh I’m not talking about the wiiiiii and all those new high-tech things, just the old DVD! I mean seriously: the roads, hills, mountains, 100miles bike ride, marathon, ultra, triathlon, you name it, will give you a deserved sweat and amazing feeling of accomplishment (and it’s just so Bad Ass), but a DVD? The truth is that yes, it can give you quite a good deal for your time. Oh, and remember that article On Running and Injuries? Well THIS is the perfect prevention/healing plan!

I like to think that I’m in pretty good cardiovascular shape and quite strong.. but these always challenge me:

  1. Rock Hard Total Body by Marco Reed (ExerciseTv)
    It’s a 40 min (no stretching included) of full body and cardio blast. And I mean the Cardio blast! The design is 45sec. intense all-out on one move, then 15sec. rest, then onto the next move, etc. So it’s always alternating 45 work 15 rest.
    My Favorite move:
    (as fast as you can with most power in the jump while keeping a good form)

    ***the stick figures are an original idea of Marie (told you I liked it!)

    For this workout all you’ll need is a set of dumbbells. I use the 5lbs and my boyfriend uses the 10lbs, and it kills both of us!
    Pro: great cardio, and weight workout
    Con: could use a bit more abs

  2. No More Trouble Zones by Jillian Michaels
    It’s a 40 min. circuit training targeting arms, but, hips, tummy, and all those little imperfections. I don’t get much of a cardio workout, but my muscles are certainly working. It’s HARD! Use 3lbs-8 lbs (I use 3lbs and 5lbs depending on the move). Overall, that’s one of my favorite full-body sculpting DVD.
    .
  3. Perfect Abs by  Bodywisdom Media
    It’s divided in two categories: Beginner and Advanced. Each have three sections and they are all are very challenging. What I like about it, is that it’s STRAIGHT TO THE POINT and it really works you out (the burning feeling in your abs!). The one thing I don’t like is her voice, but that’s why Mute exists 🙂 (Ok, that wasn’t very nice)!

So what’s your (honest) opinion on workout DVDs, and which ones are your favorites?

– Kloé

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Scoreboard

→ Check out the Latest Challenge Here

Last Friday, I started the “Race Day Challenge Series”  with a Core challenge. Success? Marie rocked it with over 500 crunches. I did about 320. Since we all need stronger and more defined abs (it’s never enough, is it?) I decided to keep this as an ongoing challenge. This week’s goal: 1000 crunches (turned in before next Thursday, Jan. 28th 11:59PM). I know Marie’s up for it, and I know I am! So join the ab-party(Hah!) and bring in anyone you want! Click the Green Apple to see the updated scores!

Here are a couple reasons why you want a stronger core:

  1. It just looks great!
  2. Enhances running performance (better posture, less pressure on the joints, stronger stride, etc.)
  3. Enhances swimming, biking, and most sports performance
  4. Helps maintain a good posture (a good posture is always very well perceived by your peers and coworkers!)
  5. For those trying to lose weight, a tighter midsection decreases the health risks of Diabetes, heart conditions, high blood pressure, etc.

Join in the Core 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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