First workout of 2014

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First workout of 2014

My trainer’s back from holidays and put this little number together for the 5 girls in my group today. We’re usually a pretty fit bunch but we did struggle after having a few weeks off. Oh well, as Maree says “Pain is weakness leaving your body.” And by that account, a great deal of weakness left my body this morning….

Here are some demos:
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squats http://www.youtube.com/watch?v=EmI9x_5aFdc
Stationary Lunge http://www.youtube.com/watch?v=_GA4STCHhAM
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Mountain Climbers http://www.youtube.com/watch?v=wzGekP0XSVA
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Alternating Lunges https://www.youtube.com/watch?v=ZCpu8IhLvBg
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8
Plate Crunches (My trainer had us put our legs straight in the air as opposed to the bent position in this video. We had to try to get the plate to touch our shoes, head doesn’t touch the ground.) http://www.youtube.com/watch?v=zuzs_P7y24s
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y

Three workouts to get you through the holidays.

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Monday WorkoutWednesday WorkoutFriday Workout

My trainer has been putting us through our paces this week and has come up with 3 really good workouts to keep the Christmas kilos at bay. Hope you enjoy them as much as I have. Merry Christmas.

Some exercise demos for you:
Medicine Ball Sit Up Throws (Sit further away than these people are so you get a good throw in). http://www.youtube.com/watch?v=wAL99HxaZrw
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Med Ball Squat Throw http://www.youtube.com/watch?v=y6aC2o7204s
Medicine Ball Bridge with Leg Lift (About 2.14 seconds in to the video.) http://www.youtube.com/watch?v=g2mxYyMjfxY
Repeaters http://www.youtube.com/watch?v=HnSzwCMXTSg
Mountain Climbers http://www.youtube.com/watch?v=RzmKjlbbHzs
Medicine Ball Squats http://www.youtube.com/watch?v=mUbY2prXt-k
Medicine Ball Slam https://www.youtube.com/watch?v=cWghPf9dso0
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
DB Squats http://www.youtube.com/watch?v=j9O7EOXVIKY
Alternating Lunges http://www.youtube.com/watch?v=Zo1pFV8HMic
Squat Thrusters http://www.youtube.com/watch?v=87xtinde5y4
Knee to Pike Sit Up (Hold a weight in your hands and alternate one pike sit up with one crunch.) http://www.youtube.com/watch?v=02b2QxcazOM
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Rope Pull http://www.youtube.com/watch?v=vGHmgqJeSu0
Box Jumps http://www.youtube.com/watch?v=hxldG9FX4j4
Medicine Ball Squat Toss http://www.youtube.com/watch?v=4C0z1_uNHU0
Medicine Ball Crunches http://www.youtube.com/watch?v=Zb-kh42M-60
Chin Up http://www.youtube.com/watch?v=3FWqNXEWl34
Dead Lift http://www.youtube.com/watch?v=7Q_GnXm7LbI

RIP Atkins

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RIP Atkins

A few years ago when I was trying to lose weight (unsuccessfully) a friend plainly said to me, “If you want to lose weight, stop eating.” Fast forward to a few years later and Michael Mosley of the BBC has finally caught on to my friend’s advice. I watched his documentary recently where he concluded by recommending we fast for two non-consecutive days a week. Mosley says it works “in a similar way to the feast and famine lifestyle of cavemen, it restricts calories and gives the body a chance to repair itself”. He lost 12kg, no longer has diabetes, reduced his cholesterol and no longer snores. Sounds great doesn’t it? Based on this I bought his book which contains some menus for the fasting days and I’m assuming more detail on the health benefits.

Lucky for me, I also happen to have a couple of friends who’ve been on this diet for the last 6 months. Their results have been a little different to Mosley’s. Both of them have always been in to fitness and exercise around 4 days a week at high-intensity, including on their fasting days before their meal. More than Mosley I suspect. They say they enjoy the diet but have only lost about 1.5 – 2kg each. Not much over 6 months. The reason for this is what they eat on their non-fasting days; whatever they like without a thought of the calories. Both have realised that if they want to lose weight they should probably cut back on those days as well. Not quite the hamburger eating scenario that was promoted in the documentary.

Fortunately weight loss is not a motivator for them (both look great) and now they’re in the routine they’re happy to continue with the hope that some of the other health benefits may flow through. Not that they have any problems there either but, they’re thinking of their future.

Apparently Mosley has now relaxed his diet regime as he was losing too much weight. Perhaps he should follow the one my friends are doing.

For more information on “The Fast Diet”, click on this link. http://www.smh.com.au/lifestyle/diet-and-fitness/michael-mosleys-five-biggest-health-myths-20130920-2u3vb.html