Category: Fitness | Exercise

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Fitness | Exercise Latest News

DB Front Squats Will Move Your Fanny!

DB Front Squats – Keep It Functional!

I am going to tell you, want to fatigue your legs and heart rate up quickly, incorporate DB (dumbbell) front squats and move your fanny really well–stick to functional exercises. How did you get your fanny moving?

On Sunday, 3/20/16, I got a great 15min AMRAP workout:

25m Farmers Carry 25 lbs (total 50#)

12 Alternating DB Snatches 15lbs (total 30#). Easy on shoulders.

25m Farmers Carry 25 lbs (total 50#)

12 DB Front squats 25 lbs (total 50 lbs)

Completed 6 rounds + 13 reps. Great workout to get Sunday going.

Muscles worked:

  • db front squats: quads, hamstrings, and glutes
  • farmers’ carry: core stability, leg and calf strength, entire posterior chain (back side of the body), forearms (grip test)
  • alternating db snatch: improve balance and stability of core muscles, especially hip flexors, and because it’s one arm, it engages core muscles more to compensate for uneven distribution
dumbbells
dumbbells
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Energy Boosters & Zappers Fitness | Exercise Latest News

Lots of Kisses! Buddy is the real deal!

I am loving my Saturdays’ self-care. Moved my fanny at the gym and on sand courts with my lovely friends and budy, then hit the sauna to wrap it up. Today was EXTRA SPECIAL. I got lots of KISSES. Unconditional love from Buddy, Lucia’s 3 leg dog. He is adorable, full of energy, and loving. Hope you are having an awesome day too!

Pre-volleyball, I got myself to the gym for a great workout:

3 rounds (completed in 12:38 min)

10 pull ups

15 box jumps 20 inches

20 air squats

60 double unders–DUs don’t EVER fail to slow me down  😥 

Left the gym to meet the ladies for 6 GREAT GAMES of sand doubles. My shoulder was in better shape than that of last week. We had a blast, long rallies, perfect weather, great attitude…fun period! Feeling grateful. Thank you ladies and buddy for great sanity times.

Finish the self-care round with sauna and good shower.

Dog Love
Dog Love
Buddy Likes My Sweat
Buddy Likes My Sweat
Sand Volleyball 20160319
Sand Volleyball 20160319

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Fitness | Exercise Latest News

Poor hydration & breathing=poor performance

I had not felt so depleted and fatigued during and after a workout in a long time. Yesterday’s 15min did for me! Two-three minutes into, at the beginning of round 2, I recognized I was dehydrated. Amongst several downsides, dehydration impacts the body’s ability to fire up muscles, including the heart–remember that 75% of muscle tissue is water. Combine that to shallow breathing, which kicked in shortly after the start, I knew this was going to hard and I needed longer breaks.

Normal breathing provides arterial blood with 98-99% oxygen saturation. Thus, overbreathing reduces CO2 levels in the arterial blood. This causes decreased oxygen delivery to cells leading. This can cause a spasm in all muscles: airways, colon, arteries, arterioles, and the diaphragm.

My mouth was so dry after the workout that I couldn’t believe it. Felt like my heart was going to come out through my mouth. WOW! 

Truth must be said…contrary to my normal and own recommendations, it was my fourth day working out in a row. Plus, I knew I had not been drinking as much water as usual. The body responded accordingly. Respect! WOW!

Here was 3/17/16 workout:

3 rounds:

15 Cal Assault Bike (The Beast) 

15 GHD sit ups

15 ring rows

Rest 2min

Completed in 15:31min — plus 5 minutes on the floor catching up my breath!
fatigue

 

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Fitness | Exercise Latest News

Shoulders Watch

Lots of shoulder on 3/16/16 WOD…went light to minimize chances of damaging more of my ‘goods’ while getting a good workout. Gotta save shoulders for volleyball  🙂 

How did you move your fanny?

Mins 1 & 2:
200m Run + AMRAP Overhead squat (42 lbs)
Min 3: Rest

Mins 4 & 5:
15 Cal Row + AMRAP Wall balls (12 lbs)
Min 6: Rest

Mins 7 & 8:
200m Run + AMRAP DB Push Press 15lbs / arm
Mins 9: Rest

Mins 10 & 11:
15 Cal Row + AMRAP Overhead squat (42 lbs)
Min 12: Rest

Mins 13 & 14:
200m Run + AMRAP Wall balls (12 lbs)
Min 15: Rest

Mins 16 & 17:
15 Cal Row + AMRAP DB Push Press 15lbs / arm

Completed total of 123 reps: 29 overhead squat, 43 wall balls, 51 presses

Just for fun, a few of us did 8 EMOM of 8x GHD sit ups to cool down.

Overhead Squat
Overhead Squat
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Fitness | Exercise Latest News

Moved Your Fanny? Thrusters, Row, DUs

Whatever rocks your boat…just don’t STOP moving your fanny. Our bodies weren’t made to sit all day. Best for metabolism and fat burning is to incorporate bursts throughout the day.

Warmed up with front squats then moved to the WOD, 3/15/16

15 Thrusters (55 lbs)
25 Calorie Row
90 DUs
25 Calorie Row
15 Thrusters (55 lbs)

Completed in 11:xx minutes. I felt it took me at least 3 minutes to get 90 double unders done. I am so not good at it and i’ve decided it’s ok. However, it does slows me down every time. Focus: completing the workout!

Rowing
Rowing
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Fitness | Exercise

Fun Partner Workout

My Starbucks friend Shannon came by to Be Fab – Be You’s gym to workout with me yesterday, 3/14. It was perfect because I was going to make it on time for my 7:30pm crossfit class. This ironman guy moved his fanny! It was fun working out at my gym with partner to keep each other motivated.

We spent some time stretching and short short run to warm up. Then, we moved to do the workout:

3 rounds:

15x wall balls (12 lbs, 10lbs), 11ft

15x leg raises / leg crosses

15x DB front squats (50 lbs, 40 lbs)

15x sit ups with 14lbs ball pass

After that, we went for two rounds of 70 meter DB farmer’s carry and DB back row (35 lbs, 30 lbs)

I forgot to keep track of time 🙁

wall ball
wall ball

 

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Fitness | Exercise

Break a good sweat in 10min

Breaked a great sweat in 10:42min today!  

How did you move your fanny? Moderate activity?

15-20min warm-up, stretch, and mobility before a good sweat.

3 rounds of:

40 lunges (holding 10lbs/arm)

10 Clean & Jerks 65 lbs.

Slow progression on weight for any overhead movement. Chronic shoulder issues are really bothersome.

What muscles got a good workout?

Lunges: quads and gluteus max (great for the buttocks)

C&J: chest, back, forearms, triceps, shoulders and biceps.

Reach out to 770.835.5490 if you want to learn more and interested in one-on-one training to get you started.

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Energy Boosters & Zappers Fitness | Exercise

Life…Deserve a break? What’s fun to you?

“Life is what we make it, always has been, always will be. –Grandma Moses

What’s fun to you?  How often do you find asking yourself when was the last time you had fun? or have to think hard to remember fun times or time for yourself? Sometimes, we just don’t even think about it. 

Fun and relaxation are important to healthy living. Our hormones love and need! I cannot lie. Unfortunately, I have neglected them for the past 1.5 years. I have been focused on getting my business up and running. Changes are on the way. Spring is perfect season for that 🙂  

Today, from the moment I woke up around 7:30am to about 4pm, I’ve done things I love:

  • Ate a healthy breakfast: hard boil pasture raised eggs, avocado, soaked/dehydrated walnuts and brazil nuts, goat’s milk kefir. Healthy protein, fats, and carbs/probiotics.
  • Moved my fanny at the gym (more below)
  • Played doubles sand volleyball —  perfect weather in low 70s and sunny this morning. It had beena while since the four of us played together. Right shoulder has been bothering. I irritated a little more though  😳 
  • Ate my power house and complete meal smoothie (ask recipe if you’d like to know more)
  • Sauna for 30  minutes followed by nice shower
  • Stopped by at a couple of places for grocery shopping…cooking yummy stuff tomorrow!

Now, I am ready to get a few hours of work done. Cheers to self-care and fun!

Workout

EMOMx 14 (Every Minute On the Minute 14 min)
odd: 10 Calorie Row
even: 100m Sprint

– Rest 5 Mins –

EMOMx 10  (Every Minute On the Minute 10 min)
odd: 12 Wall Balls 12lbs
even: 12 KBS 35lbs

Good stuff!

doubles sand volleyball
Maria, Candice, Lucia, Kendall. Perfect day for sand volleyball
wall ball
wall ball

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Fitness | Exercise

More Rowing and GHDs

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More rowing and GHDs today, 3/10/16! Yesterday, i got back to the gym after a short 16min WOD for 3k rowing and 60 GHDs. I got more of the same thing, today. It’s fine because rowing is full body and GHDs gets core and quads–all good. Friday, REST day for this girl here.

800m Row
30 GHD Sit Ups
40 Air Squats
50 Hip Extensions
40 Air Squats
30 GHD Sit Ups
800m Row

Completed in 18:42min

Want to start exercising more and you are missing accountability, motivation, or even knowledge to get started?  Personal training is a great way to get you up and running!

hip extension
hip extension

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Fitness | Exercise

Core Destruction

[vc_row][vc_column width=”1/3″][vc_row_inner][vc_column_inner][vc_single_image image=”2091″ add_caption=”yes” style=”vc_box_rounded” onclick=”custom_link” link=”http://www.befabbeyou.com/pt”][vc_single_image image=”2090″ add_caption=”yes” style=”vc_box_rounded” onclick=”custom_link” link=”http://www.befabbeyou.com/pt”][/vc_column_inner][/vc_row_inner][/vc_column][vc_column width=”2/3″][vc_custom_heading text=”Abs Destruction – Keep moving your fanny!” font_container=”tag:h2|text_align:center” use_theme_fonts=”yes”][vc_column_text]

4 minutes of core / abs destruction, 3/8/16. Why not, right? Keep them engage. Keep them tight!

Tabata (:20/:10 x8)
Hollow Rocks

3 Rounds
10 Pull-ups
10 Power Snatch (55 lbs)
25 Box Jumps (20 in)

Completed in 12:38min

Short and sweet! or short and wet from sweat 🙂

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About every movement we make from walking to any sport, we should engage our core muscles. They give us stability, power as they act as a force transfer center rather than a prime mover, and prevent injury.

Have you noticed how much (less or more) you engage your core muscles when you do a movement seated vs. standing or on a bosu/stability ball?  Trying to be efficient at the gym?   😉

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