Category: Fitness | Exercise

Categories
Fitness | Exercise Latest News

Move Your Fanny With Diversity

deadlift 1Diversity is important to routines.

Challenge the body and assure you allow body to recover with healthy and balanced nutrition, sleep, hydration. How did you move your fanny?

Got a few movements today.
10 min EMOM
01 Deadlift 195 lbs

20 min AMRAP (completed 7 rounds)
05 Ring Dips (assisted)
07 DB Push Press 25 lbs
09 Push Ups (on my knees to save shoulders)
11 Calorie Row
-Rest 1 Min-

One hour later, got a second workout with my buddy Shannon at Be Fab – Be You gym

5 rounds

10 ring rows

15 kettlebell swings 15 lbs

10 Back squats 85 lbs

Cash-out of 5x 20 abmat sit-ups

Need encouragement, accountability, routines, learn form, and support? Reach out!

Categories
Fitness | Exercise Latest News

Dirty 30 – 10 Fun Movements

Pull up Burpee or push upAre for “DIRTY 30”?

I got my fanny moving well on Monday, 4/11/16, with dynamic workout. I really enjoy these type and don’t like to miss them when on schedule. When I looked at the clock at minute 7 or so, I was already dripping sweat. Front squats burned you, push press are always challenging due to poor shoulder mobility. They take me forever to do. By the time of burpees, just gotta keep telling yourself…keep moving, don’t stop. They take me even longer to do. 

30 Box Jumps (20 inches)
30 Pull Ups 
30 Kettlebell Swings (35 lbs)
30 Front Squats (77 lbs)
30 Toes To Ring
30 Push Press (55 lbs)
30 Deadlifts (85 lbs)
30 Wall Balls (14 lbs – 9.5 ft high)
30 Burpees
30 Double Unders

Completed it in 25:19 min. As hard as it is, great burst of energy comes afterwards. Cheers to happy hormones!

Categories
Blood Sugar | Insulin Resistance | PCOS Fitness | Exercise Latest News

Treadmill Burst Training

Cardio Burst RunCardio Blast – Treadmill Burst Training 

I had not stepped on a treadmill in a while. Sunday, 4/10/16, was a good day for that. I used to run a lot…45 miles a week. Until I started to have injuries. Not blaming running, only myself for my ignorance at the time.

I like to incorporate burst training when running on a treadmill. Getting the most out of it. It is an excellent way to burn stress and increased cardiovascular performance. 

My treadmill burst training routine was:

  • 5 minutes fast walk to wake up muscles
  • 6 minutes jog. On minute 11, started bursts at speed of 6.2 mph
  • 11 rounds of 1 min run with 20 seconds rest. Increased speed by 0.2 mph every minute
  • From 8.2 to 8.8 mph, took 30 seconds rest between bouts.
  • At 8.8 mph, took 45 seconds rest to run the last minute burst at 9.0 mph.
  • Ended the circuit at 31:45min

For my cool down, i did 7 sets of 25 abmat situps (175x) in 10 minutes.

This was a great cardio and mini ab blasts. I’m positive legs will be sore.

Try incorporating bursts to your jog, run, and walks. Give it all out for 30 to 60 seconds. In a treadmill, start at a comfortable pace and keep increasing speed. You can vary time of each bout especially when it gets pretty high for your comfortable zone. Just keep pushing and do your best to stick to at least 30 second bouts.

 

Categories
Fitness | Exercise Latest News

Moving My Fanny…Double For A Change Again

Moved my Fanny and got a double workout again.

After completing a 38 hour and 20 hour fasting, food in the belly, recharged energy, felt like I could add another workout on top of 12 min AMRAP.

Workout #1: 12 min AMRAP

09 SDLHP (55 lbs) – Sumo Deadlift High Pull
12 Wallballs (16 lbs – 9 feet)
:30 rest between rounds

Completed 7 rounds. Completed 1st round in 1 minute–wallballs came to get me quickly and went downhill from there. Read more on wall balls below 🙂

30 minutes later…

Workout #2: 7 rounds

200m row

12x GHD sit ups

10x kettlebell swings 35 lbs

12x 20 lbs ball slam

Completed in 23:33 min–round 1 in less than 3 minutes. It went downhill from there too 🙂

So what’s the deal with wallballs? surely they can increase your aerobic and anaerobic condition. Heart and lungs will be working hard from the explosive movement of squadding and throwing the ball up high.

Wallballs work several muscle groups including glutes, quads, hamstrings, calves, abs, triceps, lower back, chest, deltoids, and biceps. 

There are variations of the movement you can do and get similar results. Squat and toss ball in the air. Catch it as you are squadding. Key differences are intensity and angle the ball will come down and you will likely not throw as high. It is a good way to try it.

wall ball

wall balls

 

Categories
Fitness | Exercise Latest News

Basics Go Long Ways

air squatBasic movements go long ways.

We can always pretty it up. The reality is the attitude we have toward health wellness and fitness is key to success. You are in control to ‘read’ a routine as ‘boring’ or you can face it as x is for for my legs, stronger abs, back support…

We are in control of our attitude and here in control to challenge every physical movement. It’s up to us! 

2 Rounds: completed in 12:32 min
20 Pull Ups
30 kettlebell swings 35 lbs
40 AbMat Sit Ups
50 Air Squats

How did you move your fanny?

P.S. If you look at the image and think it is impossible for you to go down like in the photo because of knee challenges…I will challenge you on that. I did not think I could either because of my own knee issues. Not saying that everyone will be able to get that low, but a large group of people are performing basic movements like squats incorrectly. Overtime, they can cause issues with body parts, big time or one will simply be missing out on the effectiveness. It’s about learning and applying proper technique consistently. Need help with technique? I am here for you!

P.S. Hi the sauna later in the evening to relax my muscles since I have been working out since Saturday without a break…very very unusual and something I do not recommend. 

Categories
Fitness | Exercise Latest News

Ouch to Day 2 Post Lunges – Give Me More

Rowing
Rowing

My glutes are burning. Ouch!

Today, 4/5/16, two days after I did 60 lunges with 25 lbs per arm, yes, glutes are on fire. Well, why not doing some more so keep muscles awake?

4 Rounds
24 Calorie Row
06 Right Arm DB Lunge (25 lbs)
06 Left Arm DB Lunge (25 lbs)
12 Alt. DB Snatches (25 lbs)

Completed in 12:51 min

Muscles lunges target besides the glutes are hamstrings and quadriceps in your thighs. The calf muscles, abdominal and back muscles act as stabilizers during this exercise. They are great for weight loss (build more muscles = burn more muscles)!

How did you move your fanny?

Learn more about Be Fab – Be You LLC services at https://www.BeFabBeYou.com/healthy-lifestyle

Categories
Fitness | Exercise Latest News

Workout Smarter!

On Monday, 4/4/16, moved my Fanny for 18:51 minutes with the routine below. I was a little sore from all the lunges I did on Sunday. 

800m Run
15 Hang Squat Cleans (65 lbs)
20 DB Press 20 lbs per arm
30 GHD sit ups

20 DB Press 20 lbs per arm
15 Hang Squat Cleans  (65 lbs)
800m Run

I’ve been doing lots of GHDs lately. My abs are getting used to it. However, 30 reps after running, cleans and press felt harder than the 100 reps of GHD I did a few days ago. Amazing how a combination of movements is able to challenge the body beyond our thoughts. Easy can turn into challenging really quick!

Message today is change the intensity, the weight, the distance, the routine, and the speed to maximize your time and increase effective less of your workouts! No need to workout longer, workout smarter!

Need help putting routines together?  Reach out.run-Maria-run

Categories
Diet | Nutrition | Recipes Fitness | Exercise Latest News

Sunday Double!

Weighted LungesBack Squat

 

 

 

 

 

 

Woke up early on Sunday at 6:30am ready to Move my Fanny at 7am!  Double fitness fun day!

Energy boost post workout, healthy and balanced breakfast, and got ready to do some work done during the day and was feeling good enough and compelled for second workout at 6pm. 

At 7am, nobody else at the gym besides the instructor and I. It was pretty way to get day started.

Total of 20 minutes, broken down into 4 minutes, 5 rounds, allowing for little break between rounds. Slowest round was 3:25min

Rounds 1, 3, and 5: 500m row + 12 Toes To Ring

Rounds 2 and 4: 400m run + 12 Back squats (95 lbs)

At 6pm, took the fanny outside for 6 rounds of routine below and completed in 25:30 min.

10x wall balls 14lbs (10ft high)

15x ab-mat sit ups with 14 lbs wallball

20x  alternating leg lunges with 25 lbs per arm

1 minute plank

What else for the day after 7pm? Went to farmer’s market for my vegetables and fruits. I went a little crazy on the amounts of vegetables. Well, more will be freezed as I cook this week 🙂

How did you move your fanny? Remember, walking is great…but for bone health, you need to challenge your body more. Body weight exercises such as squats, push ups, wall sits, lunges, dips, and many more require no equipment and can be done ANYWHERE! If nothing else, add 30-60sec sprints or fast walks in your walking routine! Learn more about the importance of fitness as we age here.

 

Categories
Energy Boosters & Zappers Fitness | Exercise Latest News

Work-Life Balance: Ball, Sauna, Nap, Work

It’s self-care day. It’s Saturday work-life balance practice day. Yay!!!  

Are you giving yourself a few hours for self-care on a weekly basis?

Moved my fanny playing sand volleyball with my lovely friends–I must say, I put minimum efforts on the court. I felt more recovery workout since I had worked out pretty hard on Friday. Blue skies, sun shining, and warm enough. My plans with a client for afternoon changed so after volleyball, I hit the sauna. I met a nurse in the sauna and chatted health and nutrition away for a while. I ended up staying in longer than usual and body called for a nap.

Went home and two hours later, ~6:30pm, I woke up with sun shining outside still and with a ton of energy. Worked on a few misc work stuff for 4 hours and bed again. It was a pretty darn good day. Napping in the afternoon and waking up with sun still shining was just amazing! I hadn’t done that in a long time!

Girls Making Court Pretty Before Game Is On

Categories
Fitness | Exercise Latest News

Heck Yeah…100x GHDs. Sleep to Perform?

Functional Exercise Sweat
Just A Little Sweaty

Workout, 3K row, 100x GHDs

Good afternoon moving my fanny today, 4/1/16. I think 8 hours of sleep I had last night made a difference 🙂

WOD 1) 3 Rounds (Completed in 13:25 minutes)
10 Pull Ups
10 Front Squats (85 lbs)
10 Burpees  (first time doing them since shoulder injury)
Directly into…
21-15-9:
KBS (35 lbs)
Box Jumps (20 inches)

Very humid afternoon. I hadn’t sweated that much in a while, can you tell?

 

WOD 2) Rowed 3,000 meter — easy pace, 15 minutes

 

WOD 3) 10 sets of 10x GHD sit ups. 20 sec rest between sets. Rounds reps 6-10 of rounds 9 and 10 got a little more challenging. This was my first time doing more than 75 GHDs.  Let’s see how my abs till be feeling tomorrow 🙂

WOD 4) Stretching post workouts 🙂