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Posts Tagged explosive lunges

December is “Do Something Daily” at FitFeat

Dec 1

Posted by Shari B. in Do Something Daily, Keeping Fit | 21 Comments

Hey blog buds!  Happy December 1st!

I have a little confession to make.  I’ve been struggling here and there to get my workouts in.  When my mind gets “busy” like it has been during the past few weeks (months?), it affects my sleep sometimes, and then feeling tired affects my motivation, and so on and so on.

BUT… I also know that ENERGY CREATES ENERGY.  If I were my own client, I’d be telling me: “Get moving to keep moving.”

So I’m going to CHALLENGE myself and all of you to DO SOMETHING DAILY this month to move your body.  (Yes Cindy, I said “challenge”!)

I know, we’ll all be super busy with the holidays.  Yes, I’ll be busy with school stuff, especially in the next few weeks.  But I am putting my foot down NOW on my excuses.

How ’bout you? Are you with me?

Have you been in a rut or feeling a lack of accountability?  You can be accountable to me by posting a comment here each day with your activity.

I’ll keep you updated on what I’m doing – and I would LOVE to hear from each of you what YOU’RE doing too!  It doesn’t matter if it’s simply a walk with your family or pets, a bike ride or ice skating.  Or whether it’s lifting weights, yoga or running.

The only rule is that if you are working out with high  intensity most days of the week that you allow one day of active recovery each week (like walking or gentle yoga) in place of the high intensity routine.  I don’t want you to overtrain and wear down your immune system, especially around the time of year when the cold/flu bug likes to get busy.

What will you do today??

My workout today was 40 minutes of strength/cardio Tabata:

  • Static Ball Squat w/ Static Shouder Side Raise
  • One-Arm Alternating DB Press on Ball
  • Step Ups with Medicine Ball overhead
  • Seated Machine Rows
  • Planks/Side Planks
  • Wall Ball Squats
  • Explosive Lunges (1 set)
  • Overhead Tricep extension (1 set)

If you feel like doing something but are just plum out of ideas, here are some past posts to get you started:

Now I’m off to have a green smoothie, shower and do some last minute cramming for Day 2 of midterms!

Looking forward to reading your comments on what you’re doing today to get moving!

– Shari B. =)

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Chatty Legs

Feb 18

Posted by Shari B. in Keeping Fit | 9 Comments

Hi friends!

Thanks for the great tips you left in comments to the YAYS and NAYS post!  After this post I’ll be replying to the comments from Tuesday!  I had the busiest day yesterday – I didn’t even SEE my home computer at ALL!  So I didn’t get a blog post out and I didn’t even get to reply to any emails.  I woke up this morning and it feels like Wednesday was a total blur.

I would almost think Wednesday didn’t happen, if it weren’t for my SORE LEGS!  They are proof that I did in fact get up and workout yesterday! :)

Wednesday’s Workout:

  • 5 min warmup on TM

Three Sets in a row of:

  • High Step-Ups 15R, 15L
  • Explosive Lunges 18
  • 1-Arm Overhead Shoulder Press 18R, 18L

Two Sets in a row of:

  • Plié Squats with heels raised 10 full, 10 low pulse, 10 full, 10 low pulse
  • Static Lunge Right 10 full, 10 low pulse, 10 full, 10 low pulse
  • Static Lunge Left 10 full, 10 low pulse, 10 full, 10 low pulse

One Set Each of:

  • Thigh Dance from Physique 57 (Tabata style) 2 minutes
  • Straight Arm Planks 1 min
  • Forearm Planks with 20 hip dips

Legs = FRIED!  :) I love the day after a good leg workout when all the muscles are reminding you they are there!  The legs are TALKING TO ME TODAY!

***

I’ve had some good eats in recent days that I thought you’d like to see.

A grilled goat cheese sandwich (made on Ezekial bread, what else??) with a side salad and another WONDERFUL new soup (Imagine brand Organic Fire Roasted Tomato Bisque).  A very creamy yet DAIRY-FREE tomato soup!  I LOVED this soup… very flavorful.  A quick and tasty dinner.  I went very light on the goat cheese to keep it from being too calorie dense, about an ounce and a half in thin slivers.

I also attempted to make an Edamame Hummus, after having devoured that appetizer at Root Down last week.  I had a 10 oz package of organic frozen shelled edamame and scanned through a few recipes on the internet.

This contains lemon juice, sesame oil, sea salt, and some veggie stock.  I think what I ended up with was more Eda-mole than hummus.  It needed a LOT of added sea salt to have some flavor, so I’ll be trying a few more recipes.  This one wasn’t really worth sharing just yet.  Not bad, just not WOW.  And definitely not nearly as good as Root Down’s.

If you have a recipe for Edamame Hummus that you’d like to share (or ANY hummus for that matter, seeing how I am a HUMMUS-HOLIC) I’d love to hear from you! Drop a comment!

Speaking of hummus, we made a trip to Garbanzo’s and my hummus plate lasted for THREE meals!  Now that’s budget- friendly!  You get a big dollop of hummus in the middle and then I order all the veggies they offer, and skip the rice, pita and chips.   Then I bring it home and using an Ezekial pita, I do this:

Smear a little hummus inside the pita, add two falafel, pickled eggplant, tabbouleh, and the chopped tomato/cucumber salad.  Then I made a side salad with spinach from home, added a little hummus, some pickled eggplant and a drizzle of their tahini dressing.  THREE MEALS I got out of this for the $6 plate.  And TASTY!

And Berni,  you will be happy to know that I did in fact wash my ALL of my spinach as soon as I read your comment about doing it on the weekend.  :)   Which had crossed my mind, but I was being LAZY!

No fecal material in MY salads or smoothies, thankyouverymuch!

***

Well, I am off to take my pics for tomorrow’s FLEX-IT FRIDAY.  Send me your pics today to shari at fitfeat dot com.  If you DO NOT get a reply from me by email after sending your pic(s), drop a comment here at the blog to let me know.  Because I will write each person back when the pics come through to let you know I got them, so no return email means that they didn’t make it through.  And if you are a blogger, include your URL and I’ll be sure to link back to your site when I write the post.

Where are the peeps from Cindy’s CORE Challenge? This is for you!

Have a terrific Thursday, friends!

– Shari B. =)

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Yardio & Doody Duty

Sep 11

Posted by in Uncategorized | 5 Comments

Hi friends!  It’s FRIDAY!  OK, no matter where you are right now I want you to holler “WOOT! WOOT!”  :)   TGIF!

So I’m still feeling Wednesday’s workout like nobody’s business.  The combination of the straight-leg deadlifts AND explosive lunges has hobbled me – in a good way!  Each of those exercises alone kicks my you-know-what, but put them together…?  Whoa.  I’m so in need of a good stretch – my hams are so sore/stiff I don’t think I could touch my toes at the moment even if someone put some chocolate on my shoe.

Then yesterday’s workout was YARDIO!!! (Yardwork cardio…!)  First step, Doody Duty ‘squat & scoops’.  Hopefully you find that self-explanatory.  ;)   (FYI folks, if you hire a service to do this for you, do them a very nice favor and do NOT run your sprinkler system within 24 hours of their scheduled time.  Just sayin’.)  Next step was the weed-whacker for a great arm workout.  Then the lawnmower with the catcher attached, which gets heavier as you go.

After a quick snack and some water (because Yardio is hard work, you know!) it was on to Part Deux: digging out sod.  Another fine total body workout.  I was sweating early on because I thought I could do this with a little garden spade.  Eventually I realized that I would be without the use of my hands for a few days if I kept that up, so I moved to a small shovel that I could hop on and force into the ground.   I am supposed to do Back & Triceps this morning, but I fear that the dumbbells will just fall right out of my hands!  We’ll see how that goes.

Yardio was apparently also exhausting for these two lazy bones cuties:

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Let’s talk about FOOD, shall we? :)

Channeling my inner surfer chick with my Hawaii Starbucks mug (thanks Jimmy!)

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Since I hadn’t had a workout yet, I had a very light breakfast.  Half a cantaloupe:

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It was gone in like 2 minutes flat – SO GOOD! I can’t even remember the last time I had one!

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Midmorning snack was a toasted piece of Genesis sprouted grain bread with some raw organic almond butter and a drizzle of raw local honey.

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For lunch I decided on an open-faced ‘wich.  Slice of Genesis toast, schmear of Tofutti (soy ‘cream’ cheese), sprouts, avocado, yellow tomato slices, sea salt & pepper.  Red pepper sticks and remaining avocado on the side. I also at the rest of yesterday’s patio salad. After the photo was snapped, I slapped a romaine leaf on the top as my ‘wich lid. 

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Followed by a little bite of heaven:

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 A little mango passionfruit herbal tea with a side of Cashew Cookie by Larabar: 

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Dinner was the reheated Falafel.  I don’t think I’ll do the reheat again.  One, you realize just how greasy they are and two they getsa bit mushy.  But the flavor was still good.  A new reader, Jen, let me know yesterday that the yummy pickled stuff is eggplant!  (Thanks Jen!) Now THAT still tastes good the next day.  :)   This was a tiny little dinner so I knew I’d be looking for food again later in the evening.  

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 And so I ate half of this little beauty for which I’d been impatiently waiting to ripen.  It taunted my on my counter for three days… ‘HaHa, I’m not ready yet!’  The minute it looked ripe I was all over it.  I saved half for today.

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And when I should have been going to bed, I was still a little hungry to I had some Kashi GoLean cereal and a splash of almond milk. 

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OK, my DAH-lings…. enjoy your Friday!  Drop a comment to let me know what exciting FIT plans you have for the upcoming weekend.  Hiking?  Running?  Cycling?  Yoga?  What will you do this weekend to thank your body for all it does for you?

 – Shari B. =)

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