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Posts Tagged ‘workout’

Do you ever feel those last two days/weeks/months have been everything BUT healthy? no exercise, a lot of “specials”… And at this point, getting back on track seems almost impossible – especially that first step, right?

Well, I’ve got news (or just a reminder) for you: not only is it “possible”, but it’s actually very doable!

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Step #1:
Acknowledge that it starts Here and Now. Not tomorrow after that business trip of yours.

Step #2: Identify that barrier between you and your exercise: is it physical, psychological or a hibrid of both?

  • Ex: It’s been three days  I have not exercised at all and have not been eating well to say the least – I STILL feel full and bloated, etc. Even my daily gigantic water intake was out the window!
    Needless to explain how I feel… but it’d be pretty close to an old, dried-up, very slow… something!
    Just the thought of going on a 5 miles run seems to be straight out of a Fairy Tale/Fantasy book… Heck, I’m not even sure I could do a mile right now!
    As sad and pathetic as this is, I KNOW I don’t have a choice: the more I wait, the harder it’s gonna be, and quite frankly, I can’t bare the thought of anything harder than that, so onto phase #3!

Step #3: Fix it, step by step!

Here’s what I’m gonna do:

  1. Pick up my dear bottle of water and never let it leave my side… ever again! (OK – maybe just for the next couple of days)
  2. Go for a walk with my new BFF Aquafina. That will make me realize my legs are still capable of moving (thank god!) and well it’s a great way to fill that lunch hour!
  3. Finally, I feel almost ready to tackle the monster: I lace-up my running shoes, do 10-20 push-ups to get the blood flowing (really it just makes me feel really BAD-ASS!!) and head-out the door… Without giving a chance to my mind to convince me otherwise! I’m not going all out, just a nice and short run is enough to get my motivation back on track so tomorrow I’ll have a great souvenir of it and will want to do it all-over again!

OK: I talk the talk, now onto walking the walk! – Literally 😉

What are your “Back on Track” stories and tricks?

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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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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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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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Ouch, so this past week was a definite flop when it comes to working out. I got sick with a pretty bad cold which stuck to me like bad weather sticks to Cleveland… Hahaha, I couldn’t help it 🙂 On Saturday, I went for a short run (3,7 miles), and I was so sore afterward… which is NOT normal, so I’m easing back into it this week. Here’s a 34 day workout plan that I shall follow religiously:

34: 45 Cycle (noon) & LB+Abs (no cycling but 50min DVD UB+LB+Abs.)
33: SR 3,7 miles + Abs (and it’s done! rough run though, since I was VERY sore from yesterday’s DVD)
32: TM Sprints & Abs+UB (I have to explain: recovering from that cold seems to be harder for my body than I thought. I am more sore than ever even after what I’d consider light exercise… so I had to give my body a rest today! Still did a 45min walk and abs)
31: PR 5 miles + Abs (Still recovering !?!?!? but I did do Abs!)
30: Off! (sat) (Short 3 miles run and Abs)

—- This week is off… but the next will be back on track 🙂
29: EP 30 & Abs+UB —– 01/24/10 (Exercise TV 40 min. “Rock Hard Total Body” w/ Marco Reed  + Abs)
28: LR 7 miles + Abs (2 miles + Abs.. Busy, sore, and getting back into it)
27: SM or TM 30 & LB+Abs (6 miles)
26: SR 4 miles + Abs (No More Trouble Zone DVD + Abs and 5 min. TM cool down)
25: TM Tempo (45 min) & Abs+UB (TM Tempo 45 [15-20-10 ] 5.2miles + Abs + 30 push-ups)
24: PR 4 miles (TM 4 miles + 30 plyo)
23: Off! (Mall walking… no really just shopping! ;-))

22: EP 30 & Abs+UB —— 01/31/10 (No More Trouble Zones DVD + Abs + 35 Plyo)
21: LR 6.5 miles + Abs (Blah!)
20: Cycle45 (noon) & Abs+LB (6.5 miles + Abs + Plyo)
19: SR 3,7 miles + Abs (EP20 + No More Trouble Zones DVD)
18: TM Sprints & Abs + Plyos (TM 30 sprints & Abs + Plyos)
17: 4.5miles + Abs (4.5 miles, legs are stiff)
16: BK 30 (easy)

15: Superbowl!! DVD —— 02/07/10
14: LR 7 miles & Abs+UB
13: EP30 &  DVD
12: SR 4.5 miles + Abs
11: TM Sprints & Abs+UB
10: PR 3,7 miles + Abs
09: Off!

08: EP30 & Abs+UB —— 02/14/10
07: LR8 miles + Abs
06: SM 30 & Abs+LB
05: SR 4 miles
04: TM Tempo 45 & Abs+UB
03: PR 5 miles + Abs
02: Off!

01: LR 9 miles + Abs
00: Off to Puerto Rico!!!!

Yes, you read that right, I’m going to Puerto Rico!!! I am so excited, since it will be my first tropical vacation EVER! I’ll make sure to post some pictures when the time comes 🙂

– Kloé

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Check out the Core + Plyo Challenge!

This Challenge is CLOSED

It’s Friday!!! And that means the all-first “Challenge Day”, designed to encourage people to stay active and healthy!

Goal:
250 Crunches (any way you want them!)
Lenght:
One week, so get started!
Who:

You, me, and everybody you can convince to join. Make it a family challenge if you’d like!
Deadline:
By Thursday 11:59PM, send me your Crunch Count, with your name (and names of everybody you convinced to join!) and if you’d like,
share with us how YOU do it!
Benefits:
Other than a slammin’ six pack, you will run faster! Yes, you heard me: a stronger core will give you a nice speed boost! So while it doesn’t replace speed work, it certainly will help!
Costs:
A whole lot of will power 😉
Winner:
All of you! To see the scores, Click the Apple Core!

* If 250 seems a lot for a week, look at it this way: 36 crunches per day and you can do half in the morning and half at night!

Click It!

So here are some mini-guidelines:
– Planks: 10 sec= 2 crunches
– You can use your Abs DVD, just make sure to count how many you do!
– Be honest about it.. otherwise it’s no fun!

Get to work and don’t forget to bring in as many people as you can!

– Kloé
kloesblog@gmail.com

Question #3: What’s your favorite Ab move?

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Raquette à Neige

Once reserved for excursions in the deep Siberia or Northern Canada, the snowshoe has made its way into the runner’s agenda. (or any other person wanting to stay in great shape). Although often disregarded, snowshoeing has humongous fitness benefits. And well, for us northern people, running on an iced sidewalk is not always an option (if ever). So whether you live in the south and are taking a snowy vacation, or live in the north (like me) and are simply looking for ways (other than treadmill) to stay in great shape, read on because this is for you.

Most of us (well at least where I’m from) have already done it. But if you haven’t, no worry because really all you need to know is how to walk! Seriously. So put some snowshoes on and head to the trails, because that may be your best workout as of yet (regardless of your fitness level). It is one of the best cardiovascular exercise and according to Dr. Declan Connolly of the University of Vermont, it burns up to twice the amount of calories as walking at the same paste. Not a walker? run and you could burn up to a thousand calories per hour!

Not only is it a low impact sport (perfect if recuperating from a knee injury) it also engages all the muscle groups. Especially great for the quads, hip flexors (also improves flexibility), extensors and calves, add a pair of poles and you’ll be working on your neck, arms and back muscles as well! Not to mention the breathtaking scenery of snowed trail in the woods and the wonderful opportunities to connect with people!

Before you head outside, make sure to stretch properly and warm-up. Wear appropriate clothing (synthetic fibers, wool…) and wind and water resistant outer layer if possible! For the snowshoes, many sites and parks offer cheap rentals o if you are going to buy a pair (great investment!) make sure to do your research because there are many different kinds!

Happy Snowshoeing!

— My next snowshoeing excursion is set for next Sunday! Yay!!!

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