Do you Tabata?

It was over 70 degrees on Saturday. I walked around the yard barefoot and drank a huge glass of wine while we cooked veggies and flatbread on the grill. “Ahhhhhh," I thought. "Spring has finally arrived!” And then today I woke up to the sound of wind. I immediately discovered grey skies spitting out fat snowflakes. My heart dropped in my chest and I had to go dig out my running tights, hat, and vest.

But I did it!

Today’s workout:

• 1 mile stroller run. The BOB was only full for .5 mile. Then I dropped Ada off an got a 33-pound break on the way home. 
• 10 minutes body weight + kettlebell moves (pushups, burpees, planks, squats, mountain climbers, swings, etc.)
• 1 mile interval run
• 10 minutes body weight + kettlebell
• 1 mile all-out run

BOOM! I haven’t exercised at a high intensity in quite some time, so it felt both grueling and amazing. I’m pretty sore right now, and I’d like to try and do something like this at least once a week. I need to learn or at least write down some more body weight exercises so I don’t just keep doing burpees when my mind blanks.

What are you favorites?

// TABATA

I’m really intrigued by this whole Tabata thing, you guys. I know some of you have commented on posts in the past when I’ve asked about different at-home workouts to try . . . and I definitely stored the word in the way, way back of my mind. I’ve been researching an article on fitness videos, and it finally clicked today.

Tabata sounds, well, awesome.

For those of you unfamiliar, this method of working out was created by Japanese scientist Dr. Izumi Tabata and a team of researchers. The gist is that you do high intensity moves in a 10/20 format. So, 10 seconds of rest with 20 seconds of work for eight cycles, which equals just four minutes total. Tabata works on both aerobic and anaerobic systems with quite a powerful punch in such a short time. You can read more about it here.

In addition to all the miles I slog, I know I need to get more intense bursts of activity and strength into my routine. (Which is why I mixed stuff up today.) The moves you do for Tabata workouts are really just body weight stuff. Pushups, planks, squats, kettlebells, etc. Anything and everything that works large muscle groups. I just love that it ’s SHORT. (Of course, you can string them together as well.)

Anyway, here’s a great example:



Do you Tabata?

Any good videos or workouts to share?

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Thoughts on Barre (So Far)

On Monday we had around 10 inches of snow. A couple days later another 3 inches. And last night another 2 or 3 more. I hear another storm is in the forecast for early next week. We’ve also had more negative windchill days. None of this is surprising. Still, (good) running without a gym membership has been elusive, and not for lack of trying.

Our new neighborhood is great, but people don’t love shoveling their sidewalks. Many streets don’t even have sidewalks, really, which leaves running in the street often as the sun is setting. I do try to make it to a local path a few times a week, but with Ada’s preschool often closed due to the weather, well, you see the excuses piling up. Running in the winter is hard. Some years I trudge through better than others. This year, I think I get a B+.

Along with cycling at home and doing some cross-country skiing, I’ve been doing Barre -- and I thought I’d give you a quick update on how I’m liking it so far. No. Loving it. My trial with Barre 3 Online ended earlier this week, and I decided to keep it up at least over the next month or two. I’m majorly on the bandwagon right now. We’ll see how long it lasts, but since I’m seeing some results, I’d like to keep the good stuff going.

// I don’t know if I’ve lost any weight doing Barre. My instincts are telling me no, but I’ll find out today at my fertility appointment. At the same time, I’m noticeably slimmer even after a couple weeks. My jeans are slightly loose. My butt is lifted -- no joke -- and my thighs are leaner. It’s not too dramatic from an outward view -- but I can tell a huge difference.

// My flexibility is back again. With so many yoga and stretching movies incorporated into the workouts, I’ve been taking the time to get limber again. I used to do lots of yoga and sort of took my natural flexibility for granted. Now I want to keep it up because it feels so good.

// My strength is, like, whoa. I haven’t done any major strength training consistently -- bodyweight or otherwise -- in a long while. Accordingly, I’ve been a little weak compared to previous years. I can already see some gains in this area by being able to hold certain poses much longer. And generally feeling toned. Even using 2 pound weights has my arms feeling it the next day, but without extreme soreness.

// After completing the workouts, I feel energized, and I can’t always say that for running. I think it has something to do with impact. I like having something in my routine that challenges me without jarring me. Not that my running form is bad, but sometimes it’s just rough on the body to do 5 or 6 days a week. The tiny motions in Barre are surprisingly difficult . . . but at the same time restorative, if that makes any sense. In the middle of a “class” I feel like I want to curse, yet at the end, I want to give someone a hug.

// I’ve also been happy to find a workout I think I could keep up when I’m lucky enough to get pregnant again. I’ve already written in numerous posts how I’ll cool it on the running the next time around. No half marathon races for me. But keeping fit and active is a huge priority, as I think it helped me a lot mentally and physically during my last pregnancy. Some of the moves in Barre remind me a lot of my favorite prenatal workout by Summer Sanders.

// I do wish we had a Barre studio or class in the area. I’m getting slightly tired of doing the same workouts again and again (though I’m excited to try a new runner workout that was posted recently). I also have enjoyed group fitness classes in the past for the social aspect, and I’m more alone than ever talking to my TV during nap time. But online workouts are undeniably convenient. No excuses, right?

So, at this point I’d highly recommend at least trying Barre if you’re interested. I have no affiliation with the studio or incentive to share my feelings. It’s just something that’s helping me get through winter this year.

If you have questions, I’d be happy to answer!

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15-Minute Indoor Workout

Here we are again, January. And we’re in the midst of another arctic blast with wind chills colder than -20 degrees F. I actually did go jogging yesterday afternoon before the worst of it hit. By now, I know how to dress. A pair of tights under sweatpants. Two layers of hoodies with a vest. Fleece-lined socks. Hat, gloves, and hood. But the cold still infiltrates so what was going to be a four mile workout turned into 3.6, and I couldn’t make myself finish in the direct wind!

Today? I’m staying inside and doing this simple, 4-move workout that we did with my BIL and SIL over Christmas break. It’s simple enough to perform anywhere with zero equipment. Yet, you’ll definitely work up quite a sweat.

Here’s how to perform each move.



If you like exercises like these, check out this 30-Minute Indoor Workout I posted around this time last year. It’s got some of these same moves, just in a different sequence and for longer duration. And if you’re lucky enough to hit the treadmill today, here are 4 Fun and Fast Treadmill Workouts to help beat belt boredom.

Those of you in the freeze -- how are you exercising today?

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Deep Freeze + Indoor [Zero Equipment] Workout

As I type up this post, the winds are kicking up and the temperatures are plummeting. This winter has been brutal, and I've been running through the worst of it (here's how!). When the words "danger" and "frostbite" enter the forecast, I don't mess around. My hardcore winter running facade melts and I resign myself to some indoor sweat sessions.

Brrrrrrrr!

// AT-HOME GYM EQUIPMENT

Working out at home has become even more important this year since we quit our gym membership to save money toward potentially buying another vehicle. We no longer have the option to warm up the car, pack some shorts and a tank, and head to the gym to hit the treadmill or weights.

Thankfully, we've amassed quite a collection of (simple) workout equipment over the years, including:

• 10 lb Kettlebell
• 30 lb Kettlebell
• 5 lb Hand Weights
• 2 lb Hand Weights
• BOSU Ball
• Jump Rope
• Doorway Pullup Bar
• Braided Resistance Band
• Yoga Mat

We also have a Spinning Bike, which I've been using often, and Treadmill, that we got second hand. I don't like running indoors because it aggravates my IT-band, so if I'm not getting in some cardio on the bike -- I'm usually doing basic kettlebell swings.

Stephen, on the other hand, has quite an indoor routine he does to supplement his running, and I've asked him to do a writeup on the specifics another day.

// WORKING OUT WITHOUT EQUIPMENT
 
Even if you don't have any equipment at all, you still have one of the best workout tools of all. Your own body weight can provide quite a cardio/strength session all on its own. If you usually slug slow miles outdoor in winter, incorporating some more challenging moves, like burpees, to your routine can help kick things up a notch.

Here's a quikie I've been doing once a week:


You could easily speed through this workout in less than 30 minutes, but please take time to focus on form and engaging the right muscle groups versus trying to win the race. I'm thinking specifically of the air squats and burpees. The pushups, too, are infinitely harder if you go the entire way up/down.

Oh, and just a note that "cheerleader" situps are the only thing I could think to call the sort of situps where you lay flat on the ground, arms above head + legs extended straight out . . . and then you use your abs to pull yourself up, all while spreading your arms + legs and touching your hands to your toes as if you're doing a split in the air.

That's a horrible explanation, but does it make sense? And, yes, I was a (middle school) cheerleader and we used to do up to 100 of these in practice! I suppose they made me silly, which is why I can't better explain the move!

PS: A couple readers reminded me that "cheerleader sit-ups" could better be called "V-ups"! Exactly! Thank you, gals!

Stuck indoors today? A lot of us are in the deep freeze! How are you staying active?


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