80 Day Obsession: Day 10 – Cardio Core

Hi again!

Day 10’s workout was Cardio Core, and and this one is the same as last week. We start with our usual warmup, and then get right into the work.

DAY 10
CARDIO CORE
3 sets/30 sec. each •
37 min. • Strength Slides

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The thing I really like about this workout is that you do a skip rope move followed by a higher intensity HIIT move and then a core move to bring your heart rate back down. There are 6 different series each with three moves. We do 3 sets of each and then finish off the workout with a round of all the core movements.

Series 1

  1. Single leg skip
  2. Single leg squat jump
  3. Mountain climbers

Series 2

  1. Heel Skip
  2. Pepper Step
  3. Pike

Series 3

  1. Butt Kicks skip
  2. From Jump/Twist
  3. Side Plank Crunches

Series 4

  1. High knees/Butt Kicks skip
  2. Skater jumps (multidirectional)
  3. Side Plank crunches

Series 5

  1. X Jump Skip
  2. Standing mountain climbers
  3. Alternating knee pulls

Series 6

  1. Knee up cross overs skip
  2. Squat jumps
  3. Circle teasers

Core Series

This workout is shorter than the other ones, but I am still able to burn the same amount of calories because you really get your heart rate up with the cardio moves. Even if you have to do some modifications you can get a really great workout in 35 minutes! I can tell that I’m getting stronger slowly but surely!

You might not be able to tell from this picture but in that selfie I was very sweaty!! If you want to follow along with my journey on instagram check out @allisonshapesup. If you have any comments or questions I would love to hear from you!

Allison

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80 Day Obsession: Day 5 – Legs

Hey everyone!!

The sun is shining and it’s Friday what better way to start the day off right than a nice sweaty leg workout bright and early in the morning? Last night before I went to bed my hamstrings were a little tight so I rolled them out, but they were still a little tight this morning. One thing that I will say about the moves that Autumn Calabrese chose for the workouts she did a good job of picking moves that really incorporate a lot of different muscles even when you are supposed to be targeting a specific area.

This mornings workout was legs one of my personal favorites. The workout consists of 3 series each containing 3 moves. We did 2 sets of 15 reps each for a total workout of 46 minutes. The only thing that you need for this workout are weights, though if you are a beginning you would be able to do these with just body weight.

LEGS
PHASE 1 | DAY 5
2 SETS • 15 REPS

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SERIES 1
Reverse Lunges
Squats
Curtsy Lunges

SERIES 2
Sumo Squats
Front Diagonal Lunges
Twisting Back Angle Lunge

SERIES 3
Single-Leg Good Morning
Hip Hinge
Buddha Squats

Now if you are just looking at the above list of moves you will see that this is not your typical leg day workout. Sure there are lunges and squats but the variations that she put on the moves really made the workout feel fresh and challenging. I will say that I feel I hit all the areas of my posterior chain and was able to burn over 300 calories in 45 minutes not a bad workout at all!

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Its really refreshing to see that even Autumn Calabrese has a side that has better balance and even she can find some of the moves challenging. This is just another reason it feels like we are going through this process together and getting through it together.

I know it’s only day 5 so ask me again in another 50 or so days but doing these workouts in the morning is such a great way to get me up out of bed and active. I am able to get my workout in before leaving for work and leave my evenings free! So far I am really enjoying all the workout types and there is still more to come.

If you want more you can follow along with my journey over on instagram @allisonshapesup, and if you have any questions or comments I’d love to hear from you!

Until tomorrow,

Allison

80 Day Obsession: Day 4 – AAA

Hey everyone!

So I definitely felt my abs this morning when I was getting out of bed! Isn’t that just the best sort of pain after having a great workout when you can still function but you know that you worked hard!!

It’s day 4 and that means a new type of workout. This morning was AAA which stands for Arms, Abs and A$$. I’m really enjoying switching up the workout types each day! This workout has 3 series which each consists of 4 moves. We do 2 sets of 15 reps for each series for a total of 49 minutes.

What do you need for this workout? Different sets of weights, resistance bands, strength slides and water. Its also good to have a mat and a towel nearby in case you need them.

AAA
PHASE 1 | DAY 4
2 SETS • 15 REPS

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Ok so this workout really focuses on the negatives which means for example in the upright row you row up for 1 second and on the release you slow it down for 3 seconds. This is a really great way to build strength but it usually means that you won’t be able to lift as heavily as you normally do.  It’s really good to have a selection of different weights so you can switch them out or do a drop set if you want to.

SERIES 1
Upright Row
Bent Over Fly
Frog Sliders
Glute Bridge w/Loop

SERIES 2
Push-Up
Skull Crushers
Weighted Ab Sit-Up
Knee Plank Heel Press

SERIES 3
Bent Over Row
Hammer Curl
Knee Tucks
Fire Hydrant

This workout is a lot more toning moves and so I didn’t burn as many calories as the cardio day but I still burned just under 300 cals in less time. I really like working negatives because it allows you to really feel the work in a short amount of time. The fact that you cycle through different types of movements (arms, abs, a$$) makes the workout fly by and before you know it you are on the second set.

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There are still a couple different types of workouts to go through so I’m excited to see what they are so I can decide which ones will be my favorites! Are you doing the workouts?? What do you think so far?

If you want to you can follow along with me on instagram @allisonshapesup

Allison

 

80 Day Obsession

Hey guys I’m back!

As you can probably tell from my lack of posting I have kind of fallen off the wagon not only of posting on here, but also I’ve taken a way too long break from working out and working on myself since recently giving up my gym membership.

This weekend I was doing a lot of thinking about whether or not it’s possible to get in shape without spending a lot of money. The fitness industry is a multi billion dollar a year business (Something like 87.5billion dollars a year!!) and someone can invest a lot of money through gym memberships, fitness classes, equipment and other activities and still not see any results.

I decided to challenge myself to see if I can lose weight and get in shape on a budget and determine if working out at home is as efficient as working out in an expensive gym?

That’s when I thought about beachbody and their new on demand service. I have tried a lot of their programs in the past, 21 day fix, insanity, and turbojam to name a few, and really enjoyed the variety of workouts that they have. Their new on demand service is quite inexpensive ($39 for 3 months including a 2 week free trial period). You can stream as many of the workouts as you want, the library includes over 40 different programs and over 600 workouts in total which makes this a pretty sweet deal.

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Recently I’ve been hearing a lot about 80 day obsession through people on instagram, and really wanted to give it a try, but it is exclusive to the on demand service. Autumn Calabrese’s programs have been some of my favorites so I decided I would sign up for the on demand to give it a shot.

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80 day obsession (actually works out to be 90 days when you include the rest days) includes a new workout each day. There are 6 different workout types which will work different areas. There is also a meal plan that you can follow.

The nice thing about these workouts is that there is very limited equipment needed (barbells, resistance bands and sliders) all of which I already owned before starting out, but if you had to you could easily purchase for relatively little money.  Also for someone like me who owns a Condo in an apartment style building there isn’t much space needed.

Yesterday I read through the starter guide and watched the first episode of “weekly obsessed which is a behind the scenes look at what is coming up during the next week of workouts.  You get to meet the cast and see what goes on before/after the workouts.

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Today was the first official day of doing the workouts. I woke up early to get it in before having to leave for work. Day 1 is Total body core which is 60 minutes in total.

TOTAL BODY CORE
PHASE 1 | DAY 1
2 SETS • 15 REPS |

Total body core obviously works out the entire body/core. You go through 5 series,  which work different muscle areas (Shoulders, Back, Chest, Biceps and Triceps) and each consist of 3 different workouts that really incorporate most of your muscle groups including core. After the 5th series you start over and repeat the entire thing again. For this workout you need different sized barbells and resistance bands.

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I enjoyed the workout and found that it went pretty quickly because you are constantly changing things up. I also found that it was easy to follow along and even though I did some modifications (especially the second time) I still was able to get quite sweaty and burn over 400 calories in under an hour.

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It’s nice to see that the cast are in a similar situation they are going through this with you and I hope that I progress so that in future workouts I won’t be doing as much modifying.

Have you tried 80 day obsession or have any tips/hints about fitness on a budget? Feel free to leave a message, comment or question.

Stay tuned to see how the workout goes tomorrow, and if you want to follow along with me over on instagram check out @allisonshapesup

Allison

 

 

Fun things I did this summer

Hey everyone,

It’s fall, even though the snow on the ground suggests otherwise, and so I thought I would take a minute to reflect on all the awesome stuff I did this summer. It was a great summer filled with fun activities, so I thought it would be nice to share some of the fun things that I got to do during the last few months.

June

  1. Pride Parade -On Saturday June 11th Marissa and I went to check out the 37th Edmonton Pride Parade. Lots of fun and lots of rainbows 🙂
  2. Esks fan day – This year the Eskimos hosted a fan day at Clarke field. They did a practice and then autograph session. I decided to take the football my dad gave me for Christmas to get signed by the team.
  3. Oilers sale – This was the last year the oilers played at Rexall Place and they held a sale to sell off a lot of merchandise and even items from the arena. Marissa and I decided to check it out and picked up a few discounted items.
  4. Ottawa trip – I got to go to our beautiful capital city for a work conference this summer. It was very hot and even though I spent the majority of the time in lectures for the conference we got to do at least some sightseeing.
  5. Fire Aid concert – Unfortunately, this May was extremely warm and a wildfire quickly got out of control in Fort MacMurray to devastating effect. Canadian musicians came together to put on a Fire Aid Concert with proceeds going to help the victims of the fire. The Allain’s went to listen to the music and help the cause.

July

  1. Canada Day Decos – Got my festive decorations up
  2. Canada Day – Got to participate in some Canada festivities. Started out with a workout at the gym and then met up with a friend at Moxie’s for lunch and then finished the night with the fireworks. Happy Birthday Canada!
  3. Color me Rad 5k – Another fun run with my siblings. This run was very fun and we were all very colorful by the end.
  4. Wimbledon – Got to cheer on fellow Canadian Milos Raonic in the Wimbledon finales this year. Even if he didn’t win he played so well during the entire tournament.
  5. Princess half registration – I am officially signed up for the Disney Glass Slipper Challenge for 2017! After having so much fun last time we went to Disney we decided to do it again, but this time we added the 5k run and our parents are coming as well.
  6. Ghostbusters – Took myself on a date to see the reboot of the Ghostbusters movie. I enjoyed it, and don’t understand why so many people are mad about it!
  7. Workout night with sisters – Went for a fun late night workout session with my sisters and then we went hunting Pokemon afterwards.
  8. Dashing Divas – The Allain’s participated in the Triple Challenge this year and this was the second of our three runs. Its great to have all my siblings running with me, but they all did the 5k and I did the 10k so I ran with my instagram friend Julie.
  9. Esks vs Ham – Marissa and I went to the July 23rd Football game of Esks vs Hamilton. The Eskimos ended up losing the game 31-37 but the half time show was Flo Rida who only played three songs but was so worth seeing.
  10. Taste of Edmonton – I have lived in Edmonton for 6 years and I still have never gone to the Taste of Edmonton festival, so this year I knew I wanted to check it out.
  11. Fireworks – Every year Kdays festival is held at Northlands and they have fireworks every night to finish off the day. I am fortunate to be able to see them from my place.
  12. Kdays – I went to check out the festival and enjoy some delicious foods and carnival sights.
  13. Simple Plan concert – I have loved Simple Plan since they first came out when I was in high school and went on an exchange to Quebec where they were really big. They were one of my first concerts that I went to, so I knew that I had to go see them at the Kdays concerts.
  14. Harry Potter release/birthday – On July 30th at midnight my Coles store celebrated the midnight release of the new Harry Potter book: Harry Potter and The Cursed Child. It also fell on Harry Potter’s birthday so I knew I had to go and participate.
  15. Catan night – Fun night of food, games and campfire with friends.

August

  1. Summer decos – After taking down the Canada Day decorations I put up summer/beach decorations, and I love the way it turned out.
  2. Mud hero – My sisters and I signed up for our first mud run/obstacle run in Red Deer this year so we took a little road trip and got muddy. It was a lot of fun and hard work! At one point my shoe was sucked off by the mud, I climbed a ski hill in the mud and had to climb over a scary net high up in the air.
  3. Road trip to Calgary – We had originally planned to drive to Calgary for another 5k run after we finished in Red Deer. Unfortunately there was a big rain/lightning storm and we didn’t get to run, but we had a great time exploring Calgary.
  4. Pokemon go safari night – My sisters and I decided to go to the Edmonton Valley Zoo for their Safari night to catch some pokemon. It was very busy and the animals were loving it. It started to downpour so we had to leave early but it was a fantastic night.
  5. Meteor Shower at elk island – We went to Elk Island Park to watch the Perseid Meteor Shower this year. It was a beautiful night.
  6. Edmonton Marathon Weekend – I participated in the Edmonton Marathon weekend again this year. On Friday we went to the expo to pick up my running package and check out all the awesome vendors (lots of free samples) On Saturday morning there was a 3km Friendship run with John Stanton throughout the downtown area. On Sunday morning it was bright and early start. My sisters and I were participating in the 10k run. It was a tough run for me, but we finished!
  7. Moms Birthday – We celebrated mom’s birthday with dinner out followed by cake and ice cream. She loved the perfume we bought her.
  8. Mom and dads anniversary – My mom and dad celebrated their anniversary this month and we went out to a nice dinner with them.

Dashing Divas 10k

Hey guys!

It’s been a long time since my last post, and I’m ready to start posting again! I’ve been doing lots of running/working out and fun things so I’m back to blogging about it 😉

This weekend I participated in another race with my family.

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The Allains Run!

The Edmonton FUNd Runners created a triple challenge this year. If you participate in the challenge you run 3 races (Suck it up Buttercup, Dashing Divas and Turkey Trot) and get 4 medals (and you know that the bling is the real reason we run!) so the Allain’s laced up again this weekend for the second run in the challenge the Dashing Divas and Dudes 5k/10k.

Originally when I signed up I chose the 10k not realizing that my family had chosen the 5k so I had to run the race alone, but I wanted to challenge myself to run longer distances. This run was held at Rundle Park and we showed up early to pick up our bibs and take some pre-race photos. I actually got to meet up with an instagram friend Julie (PrincessRunRepeat) who made the trip to Edmonton for this run.

The run started with a zumba warm up and then the 10k participants lined up. Julie and I decided to run together so that we could help push each other along the way. It was actually really nice because our paces are pretty evenly paced. The first 5k of the race Julie wasn’t feeling great so we went my pace. The 10k race starts in one direction and loops back around to meet up with the 5k racers. At the 5k mark I passed by my sisters and brother who were on their way to the finish of the 5k race. The last half of the run Julie really pushed me to go faster than I probably would have done on my own.

As we got closer to the finish line we decided to catch our breaths and then sprint to the finish line, and I was able to finish the run in 1:12:50 which is better than my time for the first run in the challenge the Suck it up Buttercup race which was in April and I finished in 1:17. It felt great to finish the race strong and see the family cheering me on.

Another 10k under my belt! (That’s my fourth) We have quite a few runs coming up in the near future so stay tuned for more fun times.

Cheers,

Allison

Be Happy, Be Active, Be Healthy

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Edmonton Marathon Weekend – My first 10k race

edm marLast December I received an email from the running room letting me know that the price for the Edmonton Marathon was about to be raised, and that I should sign up for the run before that happened to save some money. I decided that I would use the Edmonton Marathon as my first official 10k race, so I signed up to participate. This was a good way to push myself to run further but to give myself lots of time to train.

Well I continued running mostly 5k races and didn’t really train as much I should have for my 10k race, and soon enough August was rolling around and I was hesitantly counting down the amount of days I had left to train before the run. Before I knew it the Marathon weekend was here and it was time run.

Friday August 21st

After work, my friend Cailin, who was running the Half Marathon,  and I decided to meet up at the Shaw Conference Center to pick up our race packages and go through the sports expo.

We showed up around 4pm and the place was already starting to get busy with other runners doing the same. You had to walk through the sports expo to get to the package pickup, so we took our time looking around at all the booths. There were a lot of free goodies being given away like protein bars, gym towel, juice and chicken proteinis just to name a few of the things I got.

When we got to the package pickup the process was very easy. They gave me my bag, I got my chip scanned to make sure that it was working and the information was correct and I was all set to go. They had pictures of the route on display which was nice to be able to see where we were going to run. The ladies shirt this year was black and the material is really nice. The men’s shirt was light blue.

After we picked up our packages we walked back through the expo and spotted John Stanton’s booth. For those of you unfamiliar with him he is the founder of the Running Room which is an Alberta based company that started right here in Edmonton back in 1984, and has now grown to over 115 locations in Canada and the US. They offer training courses from learning how to walk, do 5ks or run a marathon. They also sponsor a lot of running events like the Edmonton Marathon itself.

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Saturday August 22nd

On Saturday the Running Room sponsored a friendship 3k km/walk for the participants of the marathon, so on Saturday Morning Cailin, Marissa and myself made our way back down to the Shaw Conference Center to participate.

I was really glad that I went to the event because before the run we got to listen to John Stanton give us some advice about how to approach the run the following morning. He is such an accomplished runner himself I made sure to soak up all the information that he was giving out. It was also a great opportunity to meet all pace bunnies and find the one that would be running the time that you were hoping to finish.

Then we all exited the conference center and ran/walked down the hill. It was a really path and it was a fun easy run to get out and meet some other runners and get a light workout in the day before the run. We took our time and just walked it, but had fun nonetheless.

After the run we headed back into the Shaw Conference Center and had a great breakfast and stood around chatting for a bit. We decided to walk back through the expo and get some more goodies. We also went by the animal shelter and they had some bunnies that needed to be adopted. I wish I could save all the animals, but I already have two bad bunnies at home.

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Sunday August 23rd

The night before the race I had some difficulty sleeping. I think I was a little nervous as this was my first 10k and therefore the longest distance that I have run. I woke up a few times through the night afraid that I was going to be late. When I actually woke up I got dressed and ready to head out the door.

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My race started at 7:30 so by 6:45 I started walking to the train. For a Sunday morning there were a lot of people on the train because there were a lot of people making their way downtown for the run.

As I was walking to the Conference Center I could hear the national anthem being played and got to see the marathon runners leave. I made my way into the center to gear check and dropped off my bag and went back upstairs to wait for my start. I actually met up with a friend who was running and hung out with her group until it was time to head to the starting line. It was pretty chilly just standing around waiting, but luckily it wasn’t too long.

IMG_8171 IMG_8172 IMG_8174 IMG_8178 It started by listening to the national anthem again and then there was a countdown and we were off. We raced down Jasper Avenue which is one of the main streets in Edmonton. It was nice to see a lot of volunteers, police officers and people around to cheer us on. There were a lot of people who had come out with signs which helped to pass some of the time.

During the Edmonton Marathon the rules state that you aren’t allowed to use headphones since the roads are not completely closed off and you need to be able to hear officials in case an elite runner is trying to pass you. I decided that I would play music from my phone without headphones, but in the end I didn’t even bother turning on my music. There was more than enough to look at and think about on my run that I didn’t find it too bad.

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IMG_8180   IMG_8183I had decided that I wanted to run the race in between 1:10-1:15 minutes, and I was keeping up with my pace bunny really well for the first 5k, but then lost her around the time we switched back. At least I could see that I was well ahead of my other bunny, but unfortunately I wasn’t sure to stop and walk.

On the way back we met up with the Half Marathoners who left 30 minutes after us. I was able to see Cailin and cheer each other on which was nice. It was really inspirational to see some of the elite runners and how fast they were actually going. By this time there were a lot more people who were out to cheer us on. There was an entire block party held by Lululemon and they had some great signs which really helped to push me through the last 2k. As I turned on to Jasper I could see the end in sight, and as I got closer to the finish line I decided to speed up as there was a lady in front of me I wasn’t going to let beat me.

I crossed the finish line in 1:10:55 and got my finisher medal. This is now my personal best time (since it was my first run) I actually didn’t feel very tired and thought I could have run longer. I also knew that I could definitely run faster as well. I grabbed some water and a snack and waited at the finish line to watch as other people finished.

IMG_8184 IMG_8187 IMG_8190 IMG_8186It was incredible to see the elite runners finish. The top half marathon finish time was 1:03 for a man and 1:13 for a woman. Then I watched as the first man finished the marathon in 2:28. It was actually a man from Edmonton who won which was nice to see him accomplish something so spectacular in his hometown. After watching them cross the finish line I went and picked up my stuff at gear check because it was getting cold. I came back just in time to see Cailin finish her race at 1:54 she set her personal best time!

IMG_8196 IMG_8197 IMG_8200 IMG_8201After she finished we went down to the brunch to eat some food. We weren’t exactly thrilled with the food choice since there was not much selection. We sat down and watched some of the awards being passed out to the winners of the different categories. They had a big screen with everyone’s finish time being displayed which was nice. They were taking a long time in between categories so we soon decided to leave. So we decided to head home. It was nice to relax after the run and realize that I had checked off another item on my fitness goals list. I guess the next goal will be to run a half marathon.

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Cheers,

Allison

Be Happy, Be Active, Be Healthy