Tabata Protocol

This post is especially for one of my dear friends.  She asked me what a "Tabata workout" was, and I told her I would dedicate some time to blogging about this approach to exercising.

Tabata is particularly popular in the professional sports world, where you have athletes that are in peak physical condition, and accustomed to serious workouts (and therefore able to handle the intensity).

Some call the Tabata Protocol "The ultimate cardio workout", or "The world's greatest fat burning workout".  For those looking to magically shed pounds, this isn't a cure-in-just-four-minutes; however, pair working your hardest in that short amount of time, combined with a proper diet, and you definitely will see results.  Judge for yourself!

The idea behind Tabata is to burn fat in a very brief amount of time, with high-intensity interval training.  Research indicated that the optimal ratio of intense work to rest was 2:1.

Start with a proper warm up, proceed to 20 seconds on (full-swing!), 10 seconds off (rest period), back into a burst of 20 more seconds at full-intensity, then another 10 seconds rest.  Repeat 8 times.  There are many different exercise variations you can do in those 4 minutes of hell.  Body weight exercises are fantastic (think Squat Thrust/Burpees, which are tough!), and also using free weights (such as a kettle bell).

Here is a Tabata-inspired workout with modified timing (hence the "inspired").  It takes a little easier pace, and is great for beginners.



Be sure to check out more 4 Minute Tabata workouts from Bex; she has at least 10 different videos that I've tried out in this series!  I like all of the different variations.

I originally learned about Tabata workouts a few years ago.  Basically, the exercises are to be so gruelling that you can barely finish.  It's four minutes of major pain, to gain (or complete HELL... but you make it through)!
I will confess, though, that I did my first Tabata exercises under the absolute worst of conditions.  I was in my second or third week of recovering from quite possibly the scariest illness I've ever had (combination of "the Swine flu"/Pneumonia), and in my delirium, had the not-at-all-brilliant idea to do a series like the one below.



Please don't EVER do what I did, unless you want to seriously injure yourself!  Only consider a Tabata workout if you are in really good shape.  I felt like I was going to die... Go figure!

What do you think of the Tabata Protocol?  Are you inspired to increase the intensity of your workouts by incorporating this kind of exercise into your weekly regimen?

"Fat burn is greater when exercise intensity is high."

Brasilian Beautiful

Ever heard of Capoeira?  I hadn't until recently.  This particular martial-arts-meets-dance form comes from Brasil.  Brasilians are well-known for their svelte, statuesque bodies and love of exercise.

The following Capoeira-inspired workouts target multiple areas of your body all at once, while also challenging your balance!



If I lived anywhere near a beach as beautiful as the one in the video above, you can bet that's where I would be working out every day!  More from Self Magazine in the article Look Divine From Behind.

Capoeira can be done at different stages in your life, as seen below with moves demonstrated by Supermodel and Mum, Veronica Webb.



Are you feeling inspired?!  I gave those exercises a shot yesterday, and my body honestly feels absolutely fantastic today (despite being very sore... but it's the "good kind" of sore!)!

Have you tried Capoeira before?  Do you plan to in the future?  Please do share your thoughts below!

Fitness inspiration: Kelly Ripa

Has anyone noticed how petite and trim Kelly Ripa looks (borderline too thin at times, but I think she clearly has good genetics and works her bum off!)?  She is one busy mama (with 3 children and multiple jobs), but she manages to stay disciplined and dedicated to maintaining a strong, lean figure.  I hope I look like her in my forties!

Kelly admits that she didn't really take exercising seriously until she was in her thirties.  After being exhausted every day, she began walking on a treadmill, and soon after, turned to running outdoors.

"I try to do something physical every day, something that's a little bit physically grueling."

On exercising:

"I like what it does for my mind. If I've had a bad day, if I'm feeling stressed out, if I'm feeling overwhelmed — it takes it all away. It's my antidote for everything. If I feel any sort of emotional upheaval, I go for a jog and I feel better."

"I work out every day, and I make sure do something different every day," said Ripa. "I like to do SoulCycle, Physique 57, and I even like the Tracy Anderson Method. Throw them together, and there you go -- I mix them all up."
Kelly's workouts are usually high-intensity cardio sessions which she claims helps her focus on fitness when she's at the gym.  She uses a resistance bands, a medicine ball, a pair of 3- to 5-pound dumbbells, a stability ball, and a jump rope.

Here are some typical exercises you can find Kelly doing:

1. Squat and Rotation Row –
Works butt, legs, back, and biceps. Anchor a handled resistance tube to a sturdy object close to the ground and grasp one handle with left hand, arm straight, and rotate arm clockwise until palm faces out.
Lower into a deep squat, feet shoulder-width apart, knees aligned over toes, right hand resting on hip. Rise up and rotate arm inward until palm faces up, as you pull handle toward ribs. Return to starting position and repeat Do 2 sets of 12 to 15 reps on each side.

2. Deep Squat Plié –
"There's one where you get into a deep plié, rise up on the ball of one foot, then switch to the ball of the other foot and back.  Eventually you rise up on the balls of both feet while staying in plié.  You go down an inch, up an inch, down an inch, up an inch.  Your legs are literally shaking.  The burn is significant.  But boy, it really sculpts my legs!"

3. 20-minute cardio Rx –
Alternate jumping rope with 30 seconds of jumping jacks. Start with 20 jump rope revolutions and increase by 20 after each round of jacks until you reach 100. Then reduce by 20 until you’re back down to 20. Repeat twice.

To maintain her beautifully-toned arms (sequence of moves should be done three times per week in addition to a cardio regimen):


1. Straight curl –
To tone biceps, stand up holding two dumbbells, palms up. Beginners should only hold 5-lb. weights, or 10 pounds total, and add more weight as you go. The current weight should always be challenging but not impossible to complete. Curl the barbell toward your chest and back down for one rep. Do three sets of 12 to 15 reps, resting for 30 to 60 seconds between each set.

2. The 21s –
Stand straight. Hold 5-lb. dumbbells in each hand in starting position, which is with arms down. Start with a basic curl from starting position, lifting the dumbbells halfway up, so arms are parallel with the floor. Do 7 reps of this. Then do 7 reps from the half-way position to the top of the straight bicep curl movement. Then, do 7 full reps following the entire range of motion from the starting position to the end of the bicep curl. This is a total of 21 reps. Do two sets.

3. Triceps kickback –
Hold a 3-lb. dumbbell in one hand and place opposite knee on a bench with other foot flexed on the floor. Pull the arm holding the dumbbell straight back and up to your side. Lower to starting position. Repeat 15 reps for one set. Do 3 sets.

Also, lots of push ups!

Wondering about Kelly's diet?

"I don't diet because I feel moderation is the key to what I eat," she said. "So if you were to ask me what my guilty pleasure was, I will tell you it is French fries and white wine, and no, I don't feel remorseful about eating them."
Kelly, who enjoys fruit, nuts and yogurt as snacks, says portion control is the key for staying lean. "I'll have an apple or carrot sticks in my purse so I'm not reaching for potato chips.  As long as you are healthy and sensible about what you eat, and healthy and sensible about your physical fitness, you can kind of have it all."

Hope you enjoyed today's workout!

Fitness inspiration: Carrie Underwood

Miss Underwood has been on my radar for a while now.  She is a driven young woman, with a spunky personality, and quite a set of pipes.  Whatever she is doing to keep up her physique is definitely working!

(Oh, and did I mention that she's a petite 5'3"?  This means, we're pretty close in height!)

Set goals for yourself: “Everybody has things they want to look nice for: anniversary, birthday, reunion.  I’ll think to myself, oh, that award show is coming up.  Or, I have a photo shoot in four days!  It’s nice to set goals.”

Wise wisdom from this woman!

The singer admits that she has always struggled with her weight.  “I carry all my stress weight, all my potato chip weight,” she adds,   “Around my mid-section. You’ve got to fight genetics sometimes.”

To tighten your mid-section: "I've told trainers abs are a physical impossibility for me. And every single time, they're like, 'Well, we'll get you abs!' So do I have them? No! But they're as flat as they're probably going to get. Push-ups work out everything. If you do them right, you'll feel it in your abs. I do four sets of 10 to 20."

On the days where she isn't working out with her trainer, Carrie likes to exercise on her own to stay scheduled and motivated.  "I think clearer throughout my day if I get a good workout, and I sleep better at night."

Carrie also keeps a food journal of what she eats throughout the day. “Once you realize, it’s like, ‘No wonder I’ve plateaued! No wonder I’ve been gaining weight!’ Little things really do add up.”

Go-to exercises:
Lots and lots of cardio; everything from kickboxing, jump roping, and swimming, to lengthening yoga stretches.  To maintain her famous gams (which she considers her best assets), she incorporates walking lunges and jumping squats.

For more of a leg workout, do the exercises in How to get Legs like Carrie Underwood.

Isometric resistance moves:
Next, do a series of pull-ups, lunges, and pushups. Reps vary, but start with 3 sets of 15-20 reps and work your way up, or do as many as you can in 60 seconds. 

Strength training:

Step-ups on a bench, step, or similar incline with dumbbells (or swinging kettleballs), lateral pull downs, and leg extension work.   Increase the reps and use light weights.

On eating healthfully:
Carrie keeps nutritious snacks on hand at all times (like protein bars and nuts), and watches what she eats.  She is a long-time vegetarian, and follows the philosophy of "everything in moderation", though she does let herself enjoy treats like pasta, pizza (she loves cheese!), and sweets.  Soup, veggie burgers, and plenty of fresh fruits and vegetables are her staples, and she goes grocery shopping whenever possible while on tour.

“Once you’re enjoying things about your body, you realize how much you want to keep them that way or make them better.”

Dance Choreography Routine: Alejandro

 Are you ready for something a little different?  Today, I was YouTube-ing (egads, I just used that as an adjective!) [music video] dance choreography for my workout, and this the routine I learned today:

Let me say, I'm not a fan of Lady Gaga (for various reasons), but I sure had fun with those steps!  It helps to watch the video all the way through at least once before trying it yourself.  Hopefully, I'll have it all down and be up at this speed in the next couple of weeks...

Are you going to join me in giving the Alejandro dance a shot?

Creative Ways to Exercise

Lately, in addition to my regular exercise regimen, I've spent a good bit of time and energy on home-renovating projects.  Last Saturday and today included texturising the walls of my bedroom (in preparation for painting), and let me tell you, this is a major full-body workout!
Lots of stretching; working my shoulders, arms, legs, and core.

Here are some nice alternatives to popping in a workout DVD:

1. Social Climber
Combine your workout with a girls-night-out.  Make it a date with a tennis match at the local courts (did I mention that these are free?!), go for a walk/jog in the park, or hiking in the hills.

2. Day Tripper
Grab a family member or a friend, and plan weekday/weekend day trips such as a walking tour of a nearby town or city, biking, or hiking in a park or local hills. 

3. Fit In 15
Let's face it: our lives are crazy-busy, rush-rush!  If you have difficulty finding 45 minutes to set aside for workouts, then take just 10 or 15 minute intervals for mini-workouts throughout the day.  Start with a 10 minute series of stretches, jumping jacks, and knee-ups/bum slaps in the morning, a brisk 15 minute walk at the lunch hour, and 15 minutes of squats and weight training in the evening.

4. The Squeeze Challenge
I've said this before, so practice perfect posture at all times!  Long-time fitness expert Denise Austin likes to say, "Pretend you're a puppet on a string".  Whether you're sitting or standing, utilise this time to maintain a straight, neutral spine with your tummy sucked in, and your shoulders pushed back.  Alternate by squeezing and flexing the muscles in your bum as well.

5. Washing Dishes Calf-Raises
Why not multi-task? Squeeze and flex your calves while you're standing at the sink.  Start with three sets of 15 reps, however many you can manage until you're finished washing up, or however many until your calves are killing you.

6. Counter-top push-ups
Anytime you're near a counter-top (e.g. bathroom, kitchen), try these modified push-ups. Stand about a foot away from the counter, and place your hands on its surface.  Keeping your abs sucked in, do three sets of 15 reps, or however many you can work up to.

7. Brushing Teeth Squats
"That’s better than just standing there, staring at yourself."  Since you're already spending two minutes brushing your teeth, why not do some deep squats, lunges, or wall squats?  This'll go by very quickly, and you'll have trim thighs and sparkly whites to show for it.

8. 5-minute Clean Up
Set a timer for 5 minutes, giving yourself just enough time to race around each room and pick-up as much as possible.  This brief allotment of time will cause you to work faster, and burn some calories at the same time!

Source: Flickr (user lululemonathletica)

"Dare to accomplish the things you've only dreamed about doing.  If you can dream it, you can do it."
– Denise Austin

P90X: 6 Total-Body-Toning Moves

Here are 6 exercises that add a fresh bit of perspective to the usual format.  It's nice to have something a little different, don't you think?



If you'd like to see step-by-step visual instructions, visit Self.com's P90X: 6 Total-Body-Toning Moves.

Note:
If you have wrist problems, take care when doing The Dive-Bomber and The Side Tri-Ups.  You want to maximize the effectiveness of each rep, while avoiding muscle strain.

Does anyone else feel like a ragdoll trying those The Wacky Jacks?  What a laugh!

Uphill, Downhill

Source: Flickr (user charcoalartist)

Due to second and third day workout soreness, I was planning to take it easy today.  However, the day began so beautifully that when a friend I was visiting suggested going out for a walk, I couldn't resist!

We strode down a long, varying-degrees-of-steep driveway while taking turns pushing her adorable baby in a stroller.  (I'm not entirely decided upon which is more difficult: downhill or uphill.  Probably up.)  Pressing back on up the hill, driving 20+ pound baby and stroller ahead of you is not to be discounted.  It's WORK!

This is where some educating comes in.

(Tip #1: Don't try to carry on a full conversation while walking/running uphill.  Especially with a baby in tow.  It's pretty difficult.)

• FitSugar's 5 Reasons to Run Uphill (Pay special attention to numbers 3-5)
• FitSugar on Running Downhill
• That's Fit's 5 Walking Tips from Fitness Expert Liz Neporent

Action for this weekend?  Find a hill (or even better, maybe you live near a mountain!).  If you can't manage that, don't worry; the nearest set of stairs will do perfectly.

Aerobarre

Aerobarre is a fairly new aerobic fusion workout which mixes ballet with boxing.  I have never really been interested in practicing the latter, but this blend of the two is pretty intriguing.



For more exercises, see the rest of Self.com's Aerobarre workout.

If you found those invigorating, you might want to give Aerobarre with Michael Olajide Jr & Leila Frazel a go.

Enjoy your weekend, and happy toning up!

Freestyling

Can you guess what I was doing tonight?
(Besides working up a sweat, and having a marvelous time in so doing!)

A little bit 'o cardio

Here is a totally fun, fat-blasting workout inspired by the moves of fitness trainer Tracy Anderson that I came across today and liked a lot.  Tip: you might want to watch the breakdown of the steps first (or you be like me, who didn't notice this until long after doing the routine... Whoops!).

Plus, the dance routine is set to a hip techno-ified Coldplay song (and I am a major fancier of those gents).  What's not to like?

Walking Tips part II

 Source: Sarah Machamer Photography

Today, I spent all day in San Francisco.  The weather forecast had predicted a 50% chance of rain with 20-30 mph winds, but it turned out to be quite nice, which was ideal, considering I was out walking the entire time!

Walking really is one of the easiest ways to exercise.  You can make it as exciting and strenuous as you like, and it's even more fun if you invite a friend or two along.

Here are some tips:

1. Whenever possible, walk
Thinking of taking the elevator?  Think again.  As long as it's safe, use the stairs instead.  (And yes, it's OK to run up an escalator too... Just no standing still!).

2. Make the most of it
Instead of snagging the closest parking spot to the store, purposely park farther away and walk.  Think calorie-burning in lieu of convenience!

3. Incorporate walking into your busy schedule
Running around all day?  Usually there is some downtime in between appointments, so use it to walk around the area where you need to be.  Lunch breaks are a perfect time to head outdoors!

4. Pay attention to posture
When your mother recommended you stand up straight, she wasn't kidding.  It's wise advice, with long-term repercussions.  Looking forward instead of down at the ground, straighten your shoulders back; as if there is an invisible line stretching through to your hips, on down to your toes.  This is often called "stacking", which helps maintain proper alignment; whether you're on a flat or elevated surface.

5. Remember to breathe
With your torso upright, and abdominals tucked in, take a slow, deep breath; letting your chest lift and fully expand. Hold for a second or two, and then let the air out completely.  Repeat.
Sometimes, when I'm out with walking partners, I'll be talking while moving along at a rapid pace, which can cause a side cramp.  Both this and shin splints will do you in, so make sure you don't forget to breathe!

Other results from my research:

Prevention Magazine shared an easy way to walk off the pounds, no matter what the weather conditions, while Yahoo! Shine has ideas for getting the most out of your Christmas shopping. 
Also, About.com's Walking columnist listed her favourite Winter walking gear.

What are your ways of making walking a priority?  How does it fit into your life each day?  I'd like to hear your tips!

"Walking is man's best medicine." - Hippocrates

Doubling workout effectiveness

Since many of us don't have two hours to devote to a long workout, it's always great to find some easy routines that double the results in half the time.  Don't worry, this kind of multi-tasking won't leave you dazed and confused!

1. Deadlift
Weights in hand (I prefer 3-5 lbs and many reps instead of increasing the weight), stand with your feet between hip- and shoulder-width apart, your toes facing forward.  Lower straight down (almost to the floor), keeping your lower back straight; letting it maintain its natural arch.  Your arms should be parallel to your legs at this point.  Slowly reverse the motion, and raise yourself back up; not quite to standing. Repeat, doing 2-3 sets of 12-15 reps.

2. Tricep Deadlift
Weights in hand, stand with your feet between hip- and shoulder-width apart, your toes facing forward.  Lower straight down (almost to the floor), keeping your lower back straight; letting it maintain its natural arch.  Your arms should be parallel to your legs at this point.  Pull your arms back, so that your triceps are brought in towards your chest, and hold for 1 count.  Slowly reverse the motion, and raise yourself back up; not quite to standing. Repeat, doing 2-3 sets of 12-15 reps.

3. Dumbbell Squat and Shoulder Press
Stand with your feet shoulder-width apart, knees slightly bent, holding your weights at shoulder-level with palms facing forward, wrists straight.  Squat down (making sure your knees don't extend over your toes), bending your knees at about 90 .  Keep your abs pulled in, and let your body weight sink into your heels, rather than your toes.  Push back up, using your heels, and extend both arms above your head.  Hold for 1 count, and repeat with 2-3 more sets of 12-15 reps.  If you want to vary this move, raise your arms while you're squatting.

4. Seated Tricep Dip
For this exercise, you'll need a chair, low table, or a sturdy furniture piece of your choice to lean on.  Sitting on the edge (facing away from the chair), extend one of your legs out in front of you.  Using your arms for support, lower your body off the hard surface and towards the floor.  Repeat, doing 2-3 more sets of 12-15 reps, alternating legs every set.

5. Reverse Lunge with Biceps Curl
Stand with your feet shoulder-width apart, holding your weights at shoulder-level with palms facing forward, wrists straight.  Lunge your right foot behind you, bending your knee towards the ground.  Your (opposite) left knee should be aligned with your ankle, but make sure it does not extend over your toes.
As you are in lunge position, curl your weights in towards your shoulders, with your elbows pressed into your sides.  Hold for 1 count, then lower your arms and lift out of the lunge.  Repeat, doing 2-3 more sets of 12-15 reps, alternating legs each time you lunge.

And a couple of extras:

Fitness Magazine's Daily Giveaway (today's features a Kettelbell; am I the only one with this on my wishlist?)

The high price of fashion: Kella Ripa won't forgo her high heels, even with crutches!  "Ripa downplayed the injury and began jibbing co-host Regis Philbin about trying to upstage her with the box-cutter injury he sustained on his hand this past weekend."  (Those two make me laugh!)

Walking tips

Source: Flickr (user rmontoro)

Do you love walking for fitness and fun, like me?  Then read Yahoo! Shine's walking tips below!  Numbers 5, 8, and 10 are my favourites (okay, okay, and of course, #7 too...).

1. Get some poles
Using Nordic poles torches an average 20 percent more calories by engaging the muscles in your upper body and torso, says Mark Fenton, author of The Complete Guide to Walking. Plant the pole firmly at a 45-degree angle behind you, then push back forcefully against the ground to propel yourself forward.

2. Skip killer hills
Don’t assume the biggest inclines are the best for burning fat. “It’s better to maintain your speed on a moderate hill than to slow down substantially on a steeper one,” Fenton says.

3. Use your arms
Vigorously pumping your bent arms helps you go faster—and burn more calories, says Lee Scott, walking coach and director of WoW Power Walking in Toronto.

4. Take smaller steps
The best way to boost your speed—and thus your burn—is to take shorter, faster steps, Scott explains. Time yourself walking 100 steps, then recover for one minute. Count another 100 steps, and try to shave five seconds off your time. Repeat 12 times.

5. Set goals you can see
Choose markers (stop sign, park bench, etc.) and speed up until you reach them, suggests Therese Iknoian, author of Fitness Walking. Slow down for the same distance.

6. Wipe the pavement
Roll through from heel to toe. When you get to the ball of your foot, push off as if wiping gum off your sole, Iknoian says. This will get your calf, hamstring, and glute muscles involved—and the more muscle you use, the more calories you burn.

7. Go shoe shopping
To get the most power from your push-off, opt for a shoe with minimum cushioning and maximum flexibility in the front of the shoe, Fenton says.

8. Stand straight
When your body’s aligned, your back and butt muscles are able to work more powerfully, so you walk faster and torch more calories. Stand tall with a straight spine, keeping your ears and shoulders aligned over your hips.

9. Raise your rate
Wearing a heart-rate monitor is like having your own coach keeping you at optimal fat-torching pace. “It’ll give you a push if you’re slowing down too much, but also get you to ease up if you’re pushing too hard,” Iknoian says.

10. Add strength
Simple moves like push-ups and lunges get more muscles involved for major burn, reveals Harley Pasternak, who trains many celebs, including our November cover celeb Hilary Duff. When you walk, stop every five minutes and do one minute of moves. This will help up your metabolism over the long-term, too. What’s better than burning more calories while you walk? Blasting them off while you sleep, of course.

The best-laid plans of mice and men often go awry...

Uh oh, it would appear my plans to go walking might not work out tonight... Looking out my window to a Nimbo-Stratus cloud-covered sky that threatens dangerously of a downpour isn't very encouraging!

Maybe the rain will kindly hold off until I'm safely back inside my warm, dry home. What do you think?

Thankfully, I managed to take in some vitamin-D and walk/jog almost 2 miles earlier!

The many benefits of walking

Walking is a fabulous all-around workout, because it uses your whole body!  It's one of my favourite ways to exercise, since: it can be as light or strenuous as you decide, and you have the choice of going solo or with friends, pets, and portable music (although, I sometimes prefer nothing other than street noise so that I can use it for prayer and thinking/quiet time). :)

"Walking, still one of the easiest, most accessible and least expensive forms of exercise in a world of Aqua Zumba, Kangoo jumps and aerial fitness classes. Most people can do it. If you're physically able, all you need are a good pair of shoes and a safe place to go", says The Washington Post.

 Source: Stock.Xchng (user a2td)

"According to studies done by the Centers for Disease Control and Prevention (CDC) and many others, a daily walk can cut your risk of death - from all diseases - in half.

People who walk at a moderate 3-mph pace for at least 3 to 4 hours a week (30 minutes a day) have been shown to dramatically reduce their risk of heart disease, stroke, diabetes, cancer, osteoporosis, hip fractures, glaucoma, depression and much more.

Plus, a recent Harvard study shows that you can get the same extraordinary health benefits from a moderate walk as you can from high-impact jogging or aerobics." - Excerpt from Bella Online

Today, I managed to track roughly 7 miles (walked with my mum earlier on in the day, and just now, with my younger brother).  A few evenings ago, we found ourselves alternately jogging-running in the rain, but tonight was crisp and clear (and much easier to see, I might add!).

Challenge: Even if you can only get out and enjoy the outdoors for 15 minutes, that's a start.  You will be so glad you did!

Workout for a rainy day

Two-time Olympic Beach Volleyball medalist, Kerri Walsh-Jennings, is a regular contributor to one of my favourite daily sites to follow, called FitSugar.  I was pretty excited when she first signed on as one of their columnists, because she always shares great fitness tips, and even though exercise is her life, Kerri has had to work back into shape after recently giving birth to her second child.
She is also a major advocate for KT Tape (Kinesiology Therapeutic Tape), which is a life-saver when you're hurting and you still have to give your all!

Her latest entry is all about ways to work out inside when it's just not going to happen outside.  Go check it out!

Humble beginnings

Today is a perfect day to start this; I really couldn't have chosen a better one!  The weather around here is crisp and cool; ideal for leaving the doors and windows open while working out (unless, of course, you're doing Bikram Yoga!).  The rainy season hasn't quite begun yet, so I'm still able to alternate between exercising both in and out of doors.

Preface:

Two of the goals of this blog are to challenge myself to stick to exercising consistently (with some amount of daily activity, but concentrated workouts at least 3-5 times weekly), and to frequently try out and review a new fitness DVD.  Since my own DVD library has quite a lot in it, that will be a good place to start.  Your favourite recommendations are as much welcomed as I desire to share mine!

This week's selection is Jillian Michaels: Banish Fat, Boost Metabolism.

In this workout, Jillian packs her usual "punch" (pun intended!).  She incorporates some of her signature moves; using some old favourites, while focusing on her kickboxing past.  The 40-minute DVD is broken down into seven 6-minute circuits;  each circuit is repeated twice before moving on.

I appreciate Jillian's explanation of the different exercises, and how each one correlates to another section of the workout.  She also usually takes the proper amount of time to focus on each repetition, and doesn't move through things too quickly (which would be a major injury risk, for one).

I'll be honest... While I would consider myself a pretty fit person (always w/ room for improvement), this workout is tough (granted, this was my first go at it)!  I'd challenge the fittest people alive to get through this without breaking a sweat -- not happening, when you work out with Jillian!

If you're new or just getting back into regularly exercising, you should take this DVD very slowly.  When Jillian recommends an easier version of each exercise, please take her advice (because she never messes around).  Start small, don't get discouraged, and let any frustration over limitation fuel you to do better next time.  Before you know it, you'll be achieving higher than you ever thought you could!

A brief elaboration on indoor/outdoor workouts mentioned at the beginning of this entry:  Seeing as we're coming into the colder Winter months (meaning much more of a chance of becoming sick!), the tendency is to keep everything closed up to ensure that warmth stays inside.  However, this is why so many people come down with something... The lack of time out in the sun, and fresh air-flow.
Ergo, as long as it isn't precipitating (rain, sleet, hail, snow :)) outside, challenge yourself to still get some much-needed Vitamin-D, and try to keep your windows at least partially open for some of the day.  This lets the air circulate, so that germs and anything else have less of a chance of staying in one place.  Your body will thank you, and you'll be combating illnesses at the same time!

I'll leave you with a totally inspiring quote of the week, from this entry's featured fitness instructor:

"Small investments add up to BIG results."

P.S. It's seven hours after finishing the workout, and my insides are still burning (the good kind of burn, mind you :))!  I'll take this as a positive sign, and see how the rest of this week goes with 'Banish Fat, Boost Metabolism'.