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Jan302013

15 Minute High-Intensity Workout — No Excuses

I don’t care how busy you are. You have 15 minutes. You do. Don’t lie to yourself. So if you don’t have time for your own full workout, try this one. Only 15 minutes. Extremely simple. All you need is a timer. You could use your phone if it has one too. You can get some of your family to do it with you–it will make it more fun (and entertaining) this way. Most everyone can do it, unless you have a significant injury. Just try it! It gets you working, your heart rate up, hopefully sweating, and your core/legs strong. So here it is…

  • 1 minute mountain climbers

  • 1 minute russian twists

  • 1 minute lunges

x5

Meaning, you perform 1 minute of mountain climbers, 1 minute of russian twists, then 1 minute of lunges. And REPEAT FIVE TIMES. Take as little rest as possible. If you do so, you will have completed a very efficient, high-intensity, muscle-burning workout.

With the mountain climbers, I want you to go as quickly as possible. Keeping the pace up is one thing, but you also need to try to get those feet as close to the hands as possible to complete a good exercise.

With the russian twists, make sure you are doing complete rotations. This means that it’s not just your hands moving side to side, but also your shoulders. You’re doing a complete twist from either side. Once you’ve mastered that rotation, try to get a solid speed going.

With the lunges, if you have enough room you can do moving lunges. Otherwise, place your hands on your hips, lunge forward with the right, bring it back to center, then lunge forward with the left. This way, you stay in the same spot, but still get the full extension of the exercise.

Good luck, work hard, and sweat often! 

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Dec132012

Gotta Keep Your Head Up

Lately, things have not been easy. In the past month, I’ve had two major stomach problems. First, either the stomach flu or food poisoning that made me miss two of my busiest days of work during the week. This weekend, a hyper secretion of the acid in my stomach irritated and led to inflammation in my digestive track, which caused me to miss one of my busiest days of work. I hate missing work, not just for the loss of money, but just because it’s how I am. So that upset me.

Along with that, I’m obviously not in physical condition to do the two most important things to get me in better shape, eat and workout. Most importantly, eat. It’s my favorite thing to do, probably. I can eat all day, anything really, although I can be picky-ish sometimes. My favorite combination is working out and then eating. It’s how I got in the best shape of my life really, a ton of each. And with those stomach problems, it’s been a month of not good eating or working out.

In March of 2011, right before we went to Alana’s house for Spring Break, where we took time off working out, I was in the best shape of my life, arguably. Then, when we returned, I suffered a major tear in my left posterior labrum, shoulder. My conditioning was great on land, doing circuit training for sustained periods of time. My pullups and pushups were good, dips were the best they’ve ever been. I wasn’t running much, but I never really have except in youth, high school, and one summer.

My heavy lifts were heavy, decline bench for 365 for reps, olympic squats for 495 for reps, leg press for nearly 1000 for reps, and toe press for nearly 2000 for reps. But that all went to nothing after the injury, and I’ve been dealing with it ever since. I’m not trying to sound sad, but what I’m getting at is that I know I can’t get back to that point without surgery. Thus, I’m not overly critical on myself for not eating and working out to “get in shape.” The thing is, I work out mainly because I think it’s fun.
 

(from shirt.woot.com)
So, between the stomach problems, Misty’s passing, Sajah’s running away, and us living independently for the most part, it’s been tough figuring out the right job situation, getting all our chores done, working out, eating right, and getting in shape. BUT THAT’S FINE!

Because it’s a great time of year, we’re going to see family in a little over a week in LA, and planning a trip to go back to New Jersey and New York sooner than later. We’re figuring out goals for our always continuing education, how and when to pay off student loans, and all sorts of other stuff. This was a little bit more of a journal entry than a blog post like all of our others, and there might be a few more of these this year before we head out for a great, productive, fun, exciting, and adventurous 2013. That is, you can see them once we’ve figured them out ourselves! But we have a lot to look forward to, so always keep your head up and remember all the good things in your life even when some stuff doesn’t seem to be going your way.

Sleepy lion cub

PS- We found Sajah
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Sep242012

Imitating a Table: How to do the Perfect Plank

I hate nothing more than bad form when people plank. Okay, that previous sentence is ridiculous, I hate many things more, for example, olives (maybe). People do this in all sorts of exercises, rush to try to get the “best pump” or the “longest duration” and completely compromise their form. I don’t know how many times I will tell you this, but this will not be the last.

(taken from this blog)

Form is more important than any other part of the exercise or workout. 

You screw up form, you screw up your body. It’s very simple. Yet big meatheads or beginners too will push past that to either try to get heavier weight or have no clue what they’re doing. So this will not be a long post. I just want you to perform a plank (one of the best core exercises, reaching the entire core from the upper thighs to the upper abs and everywhere in between.

1. Don’t wear socks. Just don’t do it, there’s no reason, even if your feet are smelly. Take them off or plunk on some shoes.

2. Put your forearms down flat on the floor, in a comfortable position, lining up with your shoulders

3. Ease your legs back, ‘standing’ on your toes

4. Lower your torso and upper legs, so you’re not making a ‘bridge’ with your body, but a nice flat terrain, hmm, somewhat like a plank a pirate would force you off.

5. Hold for as long as possible. Beginners, 30 seconds. Then move to 1 minute, then 2 minutes, then 3, etc. etc. You get the point.

Other tips:

  • Don’t stick your butt up
  • Don’t lower your hips
  • Don’t lower or raise your head
  • Keep tight

There are variations, too, like side-plank, watch-dogs, and twists. But remember GOOD FORM IS MORE IMPORTANT THAN ANYTHING ELSE!

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Sep152012

Cardio X: Worth it or Ditch it?

So, a few days ago, I was feeling in the mood to get my heart pumping, but not necessarily go for a run or go to the gym (time constraints + weather + lack of gym membership AT THE CURRENT TIME). Hmmm…oh right! I bought the P90X set for $4 at a garage sale! Didn’t it have some cardio thing in it? Yes, boys and girls, it did.

Continue reading…

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Sep112012

Holding on for Dear Life

Yes, that’s us: desperately wedging our chalked, cramped fingers into the cracks of humongous rocks, boulders, and man-made wedges. We have started the awe-inspiring sport of rock climbing (thanks to Marga and Megan). It’s an unreal workout, working your finger tips, to your hips, to your toes and leaves you feeling incredibly sore the next day–especially in the forearms.

Boulder Canyon

One of our first days of just arriving in Boulder, Marga and Megan took us to Boulder Canyon to do our first outdoor climbing. We had both done various indoor climbs, just for fun, and nothing serious. This was a whole different story. The fresh air whipping past you as you’re trying to figure out a reach to your next hold, the incredible view from all sides, the real-life feeling that gets you energized–all on nature’s rock. It’s great. You feel giddy afterwards, even us rookies on easy climbs, once you finish, because you look down from the top and feel pretty awesome that you climbed all that (with amazing belayers).

I think our first climb was a 5’6, a standard ‘easy’ one, and it was a blast. Now, Chris is afraid of heights (pretty much the only thing he’s scared of), and he crossed the tyrolian which is two ropes doubled over secured between either rocks or a tree or rocks and rocks which hangs over a river. And then, he goes ahead and climbs up a freaking mountain. Pretty awesome for facing your fears, I’d say. Anyhow, unfortunately we didn’t get pics of that climb, it was so much fun.

Fred using the tyrolian to cross the river

Our next climbing adventure was indoors at the Boulder Rock Club, a totally immersive climbing gym with tons of walls and a pretty unique gym area too. Tons of levels of climbing from 5’3 to 5’12+ (something I won’t be able to even try for at least a year). We had a chance to do a bunch of them, trying out our skill with no fear of falling. We also got to try out bouldering, an activity Chris really loves. It’s just climbing low to the ground (but still very hard stuff), so you don’t need equipment. It’s a killer workout and really fun to challenge yourself with it.

Chris on the rock wall

And finally, I got out on another trip with Marga, Megan, and Fred. We went to Boulder Canyon again, but this time in Avalon. For me, it was definitely a step-up difficult-wise. The climb was a 5-7+ and it was at a slant with less big boulders and rocks to grab onto and more just flat surface with cracks in the rock to jam your fingers into.

The hike there was pretty nice, too, very steep and climbing up rocks (but not exactly rock-climbing). We got to use the tyrolian there too (as seen in picture above).

So on this climb, I struggled a bit more in where to place my hands and feet. It’s not about grabbing as hard as you can. It’s kind of like an art: it’s about grace, balance, and pressure. You just need to lightly snug your fingers onto a hold (even the smallest of holds) and you will find support. I also found that I definitely need to work on my flexibility as I almost pulled my groin as I was reaching up for another hold. But, again, that feeling when you get to the top is great. And if you know me, I love feeling sore or even having tired muscles the day of.

Marga very generously donated her old climbing shoes to me so I am slowly on my way to getting all the gear (kind of an expensive sport). We’re on the hunt for some shoes for Chris. Also, once we feel steady money-wise, we definitely want a membership to the Boulder Rock Club as they have great climbs but also a cool gym with equipment like rings, finger holds, and a rope. I am so grateful for my family introducing us to this sport, it’s something we will DEFINITELY be pursuing.

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Sep072012

Work your Glutes Gracefully — the Plié Squat

We all want to better up our buttocks–whether it be to look nice or to gain a good amount of muscle and strength. Either way, you need a path to get there. And now I give you…the Plié Squat (with turns)! It’s good for anyone wanting to build quad and glutes muscle or simply tone. Trust me, it’s a toughie (I’m still feeling the remnants of muscle fiber tears, three days later).

Gluteus maximus muscle * compressed with pngcrush

Your Very Own Gluteus Maximus

Just because it sounds fruity and fluffy, doesn’t mean it won’t kick your glutes into gear. And this is not just a exercise for girls, it helps build great muscle which is where a lot of your leg strength comes from. And, anyways, anyone who knows me, knows that I hate gender restrictions and suggestions. Do what you do and do it for you. Usually, it’s just a Plié squat, pure and simple. However, I like add two lunge turns to one rep (inspired by Women’s Health) to really get the heat burning in my quads and glutes. Want some power? Get ready for a Plié!

The Plié Squat (with lunge turns)

  1. You can choose to do this with or without weights (I typically like using a barbell with weight because it’s easy to control)
  2. Attention! Begin in a wide stance, with your toes pointing away from your body (like horse stance, nice wide stance, but remember that toes point outward!). You will look like you are about to do a very wide-stance Plié.
  3. Squat down as low as you can without compromising your form (back should be straight, knees in line with toes, and neck straight). Make sure your knees do not fall inward. 
  4. Turn to your left from the squat position, creating a lunge to your left side
  5. Return to squat
  6. From squat position, turn to your right for a lunge to your right side
  7. Return to starting standing position
  8. Looks below for a picture instruction of these steps

That’s one rep. So I hope that you’re starting to see that maybe this isn’t as easy as the name makes it out to be. I usually go for 12 reps (painfully groaning my way there) and 3-4 sets of those reps. You will definitely feel your legs crying of fatigue after this and most certainly feel those muscle fiber tears the next day (and the day after that…aaand the day after that).

Tell me how this went for you!  And as always, if you want free consultation or workout plan, feel free to email me at alana.ppowell@gmail.com

Cheers! 

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Sep032012

Feeling Unstable? Time for a SHOULDER WORKOUT!

A lot of people don’t do shoulder workouts (especially girls) and I would like to change that! Do you know how important your shoulders are for your body?! Your shoulder muscles are your stabilizing muscles, they support your arms (biceps, triceps, etc.), your chest, your back, you name it!

However. Doing a shoulder workout is one of the workouts that don’t aim to lift a lot of weight. You need to be gentle on your shoulders, you’re strengthening them so they can, in return, stabilize you. You don’t need to–or should–lift hulk-like weight. Shoulders are  tremendously easy to injure–just ask Chris. And if you do heavy weight with the wrong exercises, bye-bye!

English: Picture of the arm and shoulder muscles

Shoulder

This was a home workout. We used a stability ball, resistance bands, and weights. If you don’t have resistance bands, you can still do the other exercises, we used them for a warm up. You are to do 3 sets of each exercise. I’m not going to tell you what weight to do each exercise at because everyone is at a different level. However, if you’d like to know what I do, or what I think you specifically should do, just comment below. I provided links to videos or pictures on how to do these if you’re unfamiliar. Comment below, too, if you’re still a little unsure!

Your Own Special Shoulder Workout: 

 

  • Scaptions: Try for 10-12 reps (do what weight is comfortable for you and do not raise arms above shoulder level!)

Again, we do not want heavy weight. We want controlled, slow movements. And we want 3 sets of each exercise. If you don’t have a resistance band, get one. And if you don’t have a stability ball, do those exercises seated on a chair. And girls, these are important for you too. Soon, we’ll have a good camera and quit the laziness to have pictures of US doing these exercises, but for now, the random array of people will have to do. Here are some of Chris:

Again, let me know if you have any questions or comments! Also, if you want a free consultation and training plan, I’d love to help you out, contact us at alana.ppowell@gmail.com

P.S.- Happy Labor Day!

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