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Posts Tagged ‘workout schedule

For those of you who know me, you know I can typically be found sporting Nike or Lululemon gear and smelling less than freshly showered due to my passion and hobby of fitness. I love just about anything that makes me sweat; it invigorates me. Seven years ago when I began regularly exercising, I started with short bike rides and quickly progressed to Turbo Jam DVDs. Currently I regularly run, bike, swim, practice yoga, do Insanity DVDs, teach my self-developed Cardio Fusion (strength/cardio classes), teach PiYo, and teach Turbo Kick. It is summer, so I have a ridiculous amount of time to devote to my hobby; during the school year, I definitely scale back a bit. People often ask, “Do you work out so much because you feel like you have to/think you’re fat/etc.?” My answer to that is this: Some people scrapbook, some fish, some cook, some garden–I exercise. I read about it; I write about it; I do it.

My arm would have to be seriously twisted (or a monetary reward would have to be involved) to get me to go fishing or read a book entitled The Vegetable Gardener’s Bible; so I get it, my hobby of exercising is not nearly enjoyable and even perhaps, unenjoyable for some people. That said, if you are looking to improve your fitness level, quality of life, and/or body image, look no further than PUSH. Today, I’ll walk through the questions in the book that help PUSHers to determine their “soulmate workout.”  Who knows? Maybe I will discover the type(s) of activity or activities that are most enjoyable and result producing for me!

1. Indoor or Outdoor? I prefer a different enviroment for different formats, but primarily outdoor.

2. Group or Solo? Again, sometimes I just want to work it out in my basement alone, in a cut off tee, all smiley and pretending I am filming a hot new workout DVD; but other times I want to giggle with friends or set competition goals as I struggle through push-ups and lunges. I really can’t pick on this one.

3. Team or individual? Definitely individual. I would annoy the you-know-what out of any team comprised mainly of people with even one competitive bone in their body, as I am lacking all competitive drive.

4. Dance or Athletic? Geez, enough with the tough questions, Chalene. I danced for 15 years in a studio setting, so shaking it is a part of who I am, but I rarely find myself dripping after a solely dance-based workout. That being said, a fusion of dance and athletic movement is ideal (i.e. Turbo!).

5. Competitive or noncompetitive? If my reasoning on #3 didn’t explain it clearly, maybe the fact that I picked dandelions on the soccer field at 5-years-old and was elated with 8th, yes 8th out of 12, place in the 500yd freestyle at the high school sectional swim meet when I was 16 will more accurately paint the picture. As long as I gave my personal 110%, I won. Noncompetitive.

6. Slow and steady or fast and furious? I know that and preach finding a smooth balance of the two in your regular routine is best for optimal fitness (running/yoga, Turbo/PiYo, etc./etc.). But if I must pick, I’ll embrace my “bull in a china shop” nature and pick fast and furious. Bring on the 160 bpm music and quick intervals!

7. High-impact, low-impact, or nonimpact? The sound of my knees tell me to choose otherwise, but I’ve gotta go with high-impact. A good swim or bike ride is a great way to break from my high-impact routine, though.

8. Music or silence? Crank the tunes, yo. I don’t know that I have worked out more than maybe 2hrs total in my entire life sans music.

9. Very coordinated, somewhat coordinated, or two left feet? Just don’t throw me a ball, and we’ll call it at very coordinated.

10. The sport you enjoy the most is: an endurance sport. Swimming, biking or running. Participating in a triathlon was the most I’ve had in a competitive event.

11. What were you doing the last time you felt young and alive while exercising? I’m only 19 and hoping creaks, cracks, and decreased range of motion are a long way off but I tend to feel extra energized after a 5-8 mile run, power yoga class, or high-intensity choreographed cardio workout (i.e. Turbo, I think I am seeing a trend, here).

12. What types of exercise do you find mundane or torturous? To be honest, I am not a big fan of mat Pilates. I tend to get lost in my head to the point where I am no longer thinking about the workout or engaging key muscles. You also won’t find me willingly participating in a pick up game of almost anything (baseball, basketball, football, etc.) anytime soon.

13. What kind of music inspires you? Fast-paced indie rock, remixed top-40s, mashups.

14. In what kind of enviroment do you find you work the hardest? When I teach. There is no doubt I burn WAAAY more calories when teaching, as I put on my professional pants and try to display perfect form at an energetic intensity for the duration of class. Sometimes, when I am taking a class or doing a new DVD and am unaware of how much longer or how many reps of a certain move that I have left, I start “slacking.”

15. What types of activities or sports did you most enjoy in your youth? Oh you mean yesterday, Chalene? When I was “little,” I loved dancing; in my elderly state, today, pushing 20, I enjoy endurance sports, upbeat group classes or DVDs and yoga. I suppose I could look back at my 14-year-old self and recall the pride I took in completing a Turbo Jam DVD, sweating buckets without hating every second of it.

16. Do you work out harder or with greater intensity in the presence of others? When teaching a class, yes. Otherwise, not really.

17. Do you need an opportunity to clear your mind and be alone? On occasion, but not typically. I don’t have kids, yet.

18. Do you meditate? No, but would love to become more educated/experienced in the concept.

19. If you could go back and have really mastered a sport or activity, what would that be? Dance or running.

20. What sport or activity do you enjoy watching on TV? Do the routines on Dance Moms count?

Simply, answering a few of these questions could help you to decide the core of your fitness routine according to your preferences. I obviously enjoy a good Turbo workout (Turbo Jam, Kick, or Fire) more often than I enjoy some other forms of fitness. Adhering to a workout schedule is sometimes as simple as discovering what you like in other facets of life and applying that to getting a good sweat.

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Road Trip! For every 100 times a caravan to a desirable destination is proposed among college students, one actually happens. The reality is that at 18-22 years old, most peoples’ car-packing, money-budgeting, and direction-giving skills are far from their peak, making many trips more hassle than their worth. So whats a ‘kid’ to do? Pick one or two journeys worth embarking upon and leave the rest of your travel time up to your parents (family vacays can be seriously enjoyable and also free for you).

If your summer involves some type of travel be it with your parents, college friends, or buddies from home, it is always a good idea to stay active even if there wasn’t enough room in your duffel for two 10-lb dumbbells or a yoga mat. I have options on options for destination workouts!

  • Scenic run: running is popular for a reason…it’s simple, free, and can be done anywhere. Lace up your shoes and check out your  surroundings. Make sure you have a GPS or are super-sure of where you’re headed.
  • DVD’s: by now you all know I am a DVD junkie. There is something really satisfying about knowing you squeezed in a workout in your hotel room before a day of activities…literally squeezed it in…between the two full-sized beds, strewn clothing, open suitcases, and people trying to get ready.
  • A whole new workout! If lucky you are headed to a resort or exciting town, check out local (or free at a resort) workout classes and expand your fitness horizons.
  • Hotel gym: fitness rooms are under-rated. Many have an elliptical, so you can take a break from reading Cosmo by the pool and read it and burn off last nights dessert as well. Treadmills are also more versicles than people give them credit for; try side shuffling to work the hips or backwards running for the hamstrings.
  • Old fashioned circuit training: my least favorite form of working out is still a very handy go-to. Do 15-20 minutes of jumping jacks, high knees, sit ups, etc. Stretch at the end. Check out fitness magazines for other handy circuit training options.

Stay active, have fun, travel safely.

Although imitation remains the greatest form of flattery, it may be the quickest way to injury, exhaustion, and burnout when it comes to your personal wellness routine. One of the integral parts of becoming healthier and more fit is knowing yourself.

I read the title of my post last night in an article from Yoga Journal magazine. The article talked about a former hip-hop dancer who now owns two yoga studios where she instructs and encourages participants to “move like themselves” on the mat. By this she means, if you feel like dancing, dance; if you feel like holding a pose, hold it; do what’s right for you. I believe that the principle of moving like yourself can be applied to life on a larger scale in regards to taking part in activities that foster the growth of YOUR best self.

Personally, I know that I get cranky, bored, and frustrated when I have to play sports with balls: volleyball, softball, basketball–whatever it is, I don’t enjoy them. Therefore, these activities do not help me to grow as a person, in fact, they might prevent me from doing things that would help me grow because I will be wasting time or could (and probably will) get injured. Conversely, I almost always walk out of yoga, or return from a run with a more radiant glow. As much as I admire, star athletes and their dedication, I remain aware that I can have that same fierceness in my personal passions without adopting their specific foci.

Implement this notion in your own life by testing out different forms of exercise, tailoring it to your lifestyle and your prefererences; play by your own rules. Some example modifications to your own routine and reasons to modify are:

1) Combining a strength workout with cardio by means of intervals because you’re short on time of can’t stand the treadmill for more than 5 minutes.

2) Biking for an hour as opposed to running because your joints are sore.

3) Pulsing to the beat in Warrior II while practicing yoga to get an extra burn while feeling the beat.

4) Totally skipping a move in any fitness class because it causes you “bad pain.”

Moving on, the idea of moving like yourself should be the tagline of your diet, as well. Who wants to eat food that they condsider to be of poor quality or taste, I don’t. If I eat sugary, nonvegan, carbs I tend to “trash my day” meaning, overeat, become lethargic, and accomplish little to nothing. Therefore, I tend to avoid them more frequently than I give in to them because they don’t allow me to be my best self. Vegetables, shakeolgy, raw fruits, vegan protein like tempeh, and, yes, coffee leave me feeling alive and ready to conquer anything that comes my way.

Skip what you know will send you plummetting into a food coma and indulge in an extra serving of fruit or whatever will really get you going.

Life is about knowing your impact on the world around you and this starts with knowing yourself. So take the next few days and really examine your preferences. It will allow you to live rather than force life.

It’s been a while since I’ve done a product review so here is one of my favorites:

TURBOFIRE!

Almost 7 years ago when I first started working out, I began with TurboFire’s precedant, TurboJam. I quickly became addicted to this fusion of kickboxing and dance set to hot music and sound effects; not to mention, it was an insane catalyst in my 30 pound weight loss and overall lifestyle transformation. So, needless to say when TurboFire,  the ramped up version of my soul mate work out was released two years ago, I had to have it.

Better music, better moves, better results all categorize complete workout system. It comes with 10 DVD”s including cardio endurance workouts, strenth, yoga, and HIIT workouts. TurboFire is one of the first at home fitness programs to employ the principles of HIIT training. This revolutionary training meathod combines short (1-3) minute intervals of high intensity movements with shorter (30 seconds to 1 minute) periods of rest for maximum calorie burn and fitness advancement. I love it because it allows you to torch a large amount of calories in a short period of time. Another amazing aspect of the DVDs is that they are all instructed by the fabulous Chalene Johnson, fitness phenom and a motivational inspiration to me. Just watch her do her thing for 5 minutes and you will be twisting, rowing, and uppercutting your way to happiness in no time.

The program comes with a plan that you can choose to follow and I followed the given plan two times through and had great results. I now whip out the workouts whenever I am looking to supplement my usual running routine. The Stretch 40 DVD will forever be a favorite of mine. If you haven’t dabbled in home fitness systems yet, I encourage you to free yourself from the gym or pavement and experience the joy of sweating with or without others, in your kitchen, garage, living room, or backyard while embodying grunge at its finest.

Visit the link below and ignite your fire:

http://www.beachbody.com/product/fitness_programs/turbofire.do?code=SEMB_GOOGLE_TF&extcmp=6a6b5b12dc02367&s_kwcid=TC%7C17312%7Cturbo%20fire%7C%7CS%7Ce%7C11398648573&gclid=CMe33tzRl68CFQTd4AodQnow0Q

No matter what your game (believe me I have, little to no game) the outdoors provide the perfect setting for you to play. By play I mean be active for enough time at a high enough intensity to break a sweat.

On the spectrum of coordination from 11-month old wobbling toddler to the Harlem Globetrotters, I am sitting pretty at about clumsy 7-year old with lopsided pigtails; however, I manage to find plenty of outdoor activities that I love. I run, I bike, I rollerblade. Some shoot hoops, play a pick up game of soccer, or longboard. Although I am a pretty firm believer that there is a big difference between play and exercise (tossing a frisbee around, golfing, etc. are not intense enough for anyone who is slightly aerobically conditioned to reap any physical advancement), I also know that getting some sunshine and fresh air brightens moods, prevents depression, and motivates people.

For me, exercise is like play; so I do it outside as often as I can. But if you feel less than excited at the thought of a scheduled sweat session, force yourself engage in structured exercise and reward yourself with PLAY TIME!

 

If you’re like many college students (or maybe people in general, college is all I know right now), you can probably chalk up more weekends as a loss as far as productivity goes. I try; I try so hard to sprint away from the statistic when it comes to remaining efficient on the weekends, although sometimes it is extremely difficult.

One thing that helps is keeping a to-do list. I do the to-do religiously on weekdays and am striving to maintain the momentum on Saturdays and Sundays. Obviously, with the rigorous schedule that college students keep throughout the week, we deserve a little break once Friday classes end; however, throwing all routine to the wind for two sevenths of our days only makes it that much more difficult to stay motivated for the remaining five sevenths. Try adding 2 academic to-dos (i.e. read and underline text, complete practice exam, do one assignment, etc.), 2 health and fitness related to-dos (i.e. track calories, attend turbo kick class, go for a run, eat a balanced breakfast of oatmeal and fruit, eat homemade soup for dinner as opposed to pizza, etc.), and one “catch-up” to-do (i.e. things you don’t have time to Monday-Friday like clean, organize a drawer, write a thank you note, meet up with a friend you never see, etc.) to your Saturday and Sunday schedule.

Another way to stay organized and on the right track through your ENTIRE week is to keep a schedule. I use Purdue Mortarboard but any written or electronic means of scheduling is appropriate. Write down major deadlines like exams, papers, and large assignments on a monthly calendar and then write the time during which you will prepare for said deadlines in your weekly calendar. Also include meetings, social events, a few to-do’s, and a workout schedule in your weekly schedule.

I am not a naturally organized person; I would lose my head if it wasn’t attached. That being said, keeping a to-do list and schedule helps me to remain faithful to my values of health, drive, and personal best. When my day is planned out, I waste minimal time and have time to celebrate daily successes.

Winning.

Goal for planning: Keep to-do list momentum through weekend

Tomorrow: Group Exercise- the do’s and don’ts of attending a workout class


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