This is going up a day later because life got in the way and I was enjoying time with family having fun and living my best life 🙂 Better late than never right?
PHASE 1 | DAY 1
2 SETS • 15 REPS |
This workout is unlike all the others because this workout will be the same the entire 80 days the only difference is that in phase one you complete four reps of each move, in phase two you do six reps each and in the final phase you do eight reps each. The nice thing about this is that you will get to see a progression and make sure that you are getting stronger.
The workout is kind of like a ladder workout where each move adds on to the previous one. So how it works is that you complete four reps of the first move and then you go back to the beginning do another set of the first move and then add on 4 reps of the second move. Then you start back at the beginning do four reps of the first, second and third move etc adding another move each time. When you get to the tenth and final move you end the workout with two run-throughs of all ten moves.
There is no warmup for this workout since the first two moves act like a warmup.
- Spider pushups
- Diamond squats
- Duck lunges
- Bear walks
- Crab tricep dips
- Mule to frog
This is only a 30-minute workout but it is a tough one! You don’t realize how much those four reps add up until you’re doing all the moves back to back. I will be honest that this morning when I woke up my hamstrings, quads, glutes and core were really sore so I didn’t really give this workout my all. I’m glad that this workout will be the same so that I can really do better next time and challenge myself to get through the entire workout without any modifications in the future.
Today is Sunday so I’m watching the weekly obsession episode and planning out my week. Hope that you all have a great week. If you have any comments or questions I would love to hear from you.
If you are like me you probably love reading magazines. I can’t get enough of them. I read them in paper format as well as on my phone/tablet. Where ever I go I normally have at least one paper version with me and of course my phone is always present, but I don’t always have time to read them from cover to cover. That’s why I wished that there was somewhere online that I could go to get the highlights of the magazine to see if I want to read it in more detail, or to see which parts I should read and which ones I should skim/skip.
So that’s why I created this feature on my blog. Each month I will chose a few of my favorite fitness magazines and I will review them here for you guys. Now just be aware that I am choosing the information that I find is important or interesting and of course some people might disagree with me. That’s ok and I would love to hear from you guys telling me what you think about/like/dislike the posts and what could be improved.
For each of the magazines I will try out some of the workouts featured in that months volume and let you know that I thought about it, how many calories I burned and if I would do it again. For those workouts that I like I will give my sweaty stamp of approval. Let me know in the comments section which magazine you would like to see featured in one of my upcoming posts. The first magazine that I have reviewed for you is Fitness Magazine from January 2015.
Click on any picture to get a closer look
*Read on tablet through Next Issue (Get a free monthly trial here http://www.nextissue.ca/)
This month the cover features Demi Lovato wearing Nadia Tarr/Onzie. Her pose is definitely different as it shows off her backside more. I do like her smile and fresh face. The color combination of Black, Green and Pink is nice and the headlines grab my attention. My personal favorite would be Drop Pounds, lose inches 28 day plan to #MakeFitHappen. I also really like the Demi Quote “I’d rather be strong and happy than thin and miserable.”
Initial flip through
- 27/125 pages are ads (21.6%)
- Seems to be some interesting articles and workouts that I want to try
- Probably a few more fashion/makeup tips than I would like in a fitness mag
- There is a makeover section, but the before pictures aren’t the best so you don’t get the full effect of change
- 5-6 workouts (1 that you need a gym for)
- I like that the index is broken down into categories
- Cover story: Demi Lovato
- Shine: Fashion/Hair/Makeup tips
- Move: Fitness/workouts
- Boost: Mental health/tips
- Eat: Food/recipes
- Fitness partnered with the app LoseIt (https://www.loseit.com/) to make logging your new year progress simple. You can go online and sign up for their new challenge by going to (http://www.fitnessmagazine.com/make-healthy-happen/) make sure to sign up before January 5th, 2015. (Though I do find the website busy and difficult to find anything on)
Good to know
- Regular sweat sessions help cope better with stressful situations. Exercise releases endorphins which help you bounce back from negative event, but we all knew that from Legally blonde 🙂
- What is Tabata? It is a High Intensity Interval Training workout that helps build endurance and strength in little time thanks to repeated sessions of all-out effort followed by short periods of rest. All you have to do is follow the formula below and you are set to go with your 4 minute workout. It sounds easy, but believe me it is not!
- February 18th is the day that most people thrown in the towel on their new years resolution according to Gold’s Gym membership data. So you only have to make it passed that day and the gyms will slow down again.
- A study by Medicine & Science in Sports & Exercise showed that people were able to tolerate more pain after 6 weeks of moderate/vigorous fitness routine. You grow accustomed to discomfort.
- The University of Iowa found that people who logged minimal miles (less than 6/week) decrease their risk of dying from heart disease more than those who sit on the couch.
- The difference between ladies who walk/bike to work and those who drive is 5.5lbs. Maybe you should rethink how you get to work in the morning.
- Did you know that you can experience up to 15% increase in disrupted sleep during full moon (January 4th, 2015)
- If you bundle bad foods with healthier options people are satisfied with a quarter the serving size of unhealthy foods.
- Check out Tattly for the adult version of temporary tattoos
After reading this article I must say that I have found a new found admiration for her. She has gone through a lot with being diagnosed as bi-polar and going to rehab, but she seems to be bouncing back and showing the world that it is okay to be whoever you are. She is a great influence and role model for teens today. You should definitely check out this article. She has a lot of great things to say. Here are just some of the great quotes from the interview:
- I realized I would rather be strong and happy than be what society thinks is thin and be miserable.
- Right now I’m excited to live in the present and looking forward to the future.
- I learned to appreciate my body for what it is.
- My trainer forces me to look in the mirror when lifting weights to see my muscles forming, and she says it is encouraging to see yourself getting stronger. (I might have to steal this idea when I’m at the gym sometimes. I usually avoid looking in the mirrors as much as possible.)
- What is your secret to making good for you changes stick? Be patient because real change takes time. If you want to get stronger you have to work for it.
- Embrace your curves. We all have problem areas but obsessing over it will make you miserable. Learn to be grateful for your body and take care of it is the best way to empower yourself physically, mentally and spiritually.
- A good playlist is crucial for a good workout and here is her workout playlist:
- I tried Demi’s Rockstar Toning Routine which was created by her trainer Pam Christian.
- It consists of 6 moves which you do back to back and she recommends you do it through 3 times.
- You will need 10lb barbells and a resistance band (though modifications could be made to just use your bodyweight)
- I did one set of each move (10-20 reps each) which took me only 6 minutes and I was able to burn 50 calories.
- So if you followed the advice you would be able to burn approx. 150 calories in under 20 minutes.
- I will say that I got a pretty good sweat on just doing one set of the moves. I really like the lunge kick and curtsy kick combinations. The dynamic movements were great to hit different areas so that the workout is shorter though more effective.
- Taking the Plunge by Kafi Drexel – An essay about a woman who makes a plan to follow through on her bucket list item of swimming in open waters. It shows that you can achieve anything you put your mind to no matter your age.
- Social Sweatwork by Courtney Rubin – Working out is the new going out. Ladies are getting together to sweat in celebration of birthdays etc. They accomplish two things working out and catching up. I just might have to steal this idea for my 30th birthday which is quickly approaching. (Insert picture) For those without a workout buddy think about virtual groups like Pumpup (http://pumpup.co/) you can find me there as AllisonShapesUp
- More Power to you by Hallie Levine
- Paleo diets has been linked to fatigue probably because of lack of carbs. So add healthy carbs like quinoa and amaranth to your diet.
- Chewing gum increases your alertness and improves memory/concentration
- People who volunteer report an increase in their energy levels
- Increase in potassium linked with increased energy
- Yogis report feeling 85% increase in energy from doing down dog pose, and doing yoga only 1 day a week has been linked with more energy
On the Road to Diabetes by Lorie A Parch
- Even fit ladies can get pre-diabetes
- 90% of people with pre-diabetes don’t know they have it
- Family history of diabetes increases your risk
- 12% of people with diabetes are of normal weight
- You can’t out train a bad diet!
- Women have different risk factors
- Ladies with PCOS (Polycystic Ovary Syndrome) have increase risk
- Ladies who give birth to a baby greater than 9lbs
- Ladies who were diagnosed with gestational diabetes
- Dropping 5-7% of body weight is the best way to decrease glucose levels
- Sweat often
- Decrease liquid calories
- Decrease sugar habit
- Eat balance of carbs/fats and proteins (a quarter lean protein, a quarter healthy carbs and the rest of your plate should be vegetables)
Diet Resolutions that don’t bite by Nicole Yonio Jurick
- Savor only occasional sugar – check for hidden sugar like in sauces and soups
- Eat like a kid not like a Kardashian – Children stop eating when they are full and only eat about 59% of their plates while adults finish 92%
- Focus on the right kind of fat – instead of avoiding fats like 73% of people trying to lose weight we should be thinking about which kinds you are eating (avoid trans fats but eat the healthy kind sparingly)
- Count Protein instead of calories – add up grams of protein. People who eat a breakfast with more protein ate 26% less at lunch. Shoot for 25-30 grams per meal
- Post baby Ab tightening moves created by Harley Pasternak author of 5 pounds.
- Ab/core workout
- No equipment needed
- These moves were very easy to understand and after completing one set of them I could really feel my abs engaging, and I was starting to sweat/get warm. I will definitely be adding these moves to my ab workouts. Even though I don’t have any children they will work for anyone.
- Hot arms and abs by trainer Noah Neiman a master trainer at Barry’s Bootcamp in NY.
- This workout targets the upper body (biceps, triceps, shoulders) as well as core
- Model was Rebecca Kennedy
- Items needed 5-12lb weights
- I made them into supersets and did 2 workouts back to back to speed things up and doing the minimum amount of sets took me 22 minutes and burned 140 calories
- The moves are dynamic so I’m glad that there was a video because the explanations might get a little confusing. It does make for a more interesting workout though and it’s different to combine upper body and core in one workout.
- I especially enjoyed the Arnold v-sit and the crocodile row. These are moves I’d not tried before but really felt my core engaging.
- If I do the workout again I will increase my weights because the 5lb dumbbells I was using for more of the workout wasn’t enough. I used 10 for the croc rows which felt right. This workout has my sweaty stamp of approval 🙂
Rowing Machine workout created by Eric Von Frohlich
- Full body cardio workout
- Need rowing machine/gym membership
- 45 minutes in length
- Interval training with at least 10 minutes in the middle where you have to get off the machine and do a strength circuit.
- I didn’t complete this workout since I don’t own a rowing machine
- The one thing that I don’t like about this workout is you have to get up off the machine and do a circuit in the middle of the workout. That could be irritating because you have to strap your feet in the machine often.
- Better body plan Workout created by Amanda Butler a pro at BFX Studio in NY
- Full body interval/EMOM workout (Every minute on the minute)
- Model Amanda Butler
- Need: 3-5 pounds dumbbells, gliding disks (can substitute hand towels instead)
- EMOM – At the start of each minute for four minutes do the drills as quickly as you can. If you finish in 30 seconds you rest for 30 seconds, but the longer you take the shorter your rest period is.