Christmas is just a couple days away!
How are you doing with the Holiday Body Burn? How are the workouts going?
It’s week 5 and I’ve got another rounds for time workout! You’ll do 5 rounds as quickly as possible. REMEMBER – record your time and try to beat your best throughout the week! Put your time in the comment section and try to beat others!
Here’s workout # 4 of the Holiday Body Burn!
This week it’s 12 short minutes of AMRAP (as many reps as possible)! Record your progress and work hard to beat it as you do the workout again throughout the week!
How many rounds did you get in?
I love Sarah Young’s book, Jesus Calling. Yesterday was an especially needed blessing for me to read before starting my day, as I woke pondering my plans and wrestling with giving them over to God for that day. It is a constant battle for me to give over my plans for the day, let alone my life, to God. Read what Sarah Wrote (emphasis mine):
“I am working on your behalf. Bring Me all your concerns, including your dreams. Talk with Me about everything, letting the Light of My Presence shine on your hopes and plans. Spend time allowing My Light to infuse your dreams with life, gradually transforming them into reality. This is a very practical way of collaborating with Me. I, the Creator of the universe, have deigned to create with you. Do not try to hurry this process. If you want to work with Me, you have to accept My time frame. Hurry is not in My nature. Abraham and Sarah had to wait many years for the fulfillment of My promise, a son. How their long wait intensified their enjoyment of the child! Faith is the assurance of things hoped for, perceiving as real fact what is not revealed to the senses.” [Dec 11]
And Hebrews 1:11:
Now faith is the assurance of things hoped for, the conviction of things not seen. [ESV]
Faith assures us of things we expect and convinces us of the existence of things we cannot see. [God’s Word Translation]
The fundamental fact of existence is that this trust in God, this faith, is the firm foundation under everything that makes life worth living. It’s our handle on what we can’t see. [The Message]
Now faith is confidence in what we hope for and assurance about what we do not see. [NIV]
Faith is the confidence that what we hope for will actually happen; it gives us assurance about things we cannot see. [NLT]
Now faith is the assurance (the confirmation, the title deed) of the things [we] hope for, being the proof of things [we] do not see and the conviction of their reality [faith perceiving as real fact what is not revealed to the senses]. [Amplified version]
I simply want you to read this article.
Don’t judge, don’t be quick to fire an opinion.
Read it, ponder it, think of your part in the equation and what you can do to help your brothers and sisters.
This is a battle we should fight together, not against one another.
It’s week three! We are halfway into our Holiday Body Burn!
This week, we will be doing a 20 minute real-time workout. You’ll need a timer or stopwatch, as the exercises are timed. You’ll do 4 rounds for a total of 20 minutes!
Good luck, work hard!
We are in week 2 of the Holiday Body Burn! If you missed last week’s workout, you can find it here!
Today we will be doing 5 rounds for time! Record the time you got and try to beat it as you repeat the workout throughout the week! Aim for 3x’s or more this week! This can be combined with another workout, or on it’s own!
Don’t forget to warm-up first!
Come back next week for workout 3!
Oh, Thanksgiving. You are so kind and yet, so cruel!
The day started out with a 5-mile fast run at the annual Turkey Trot.
And it ended up in copious amounts of food, and my lovely homemade apple pie.
The following 2 days post-Thanksgiving were no better.
Let’s make December a month full of healthy choices, so that come Christmas we can enjoy the food and festivities sans guilt!
For the next 6 weeks, I will be giving you a workout to try each Sunday.
These workouts will all be:
- around 20 minutes or less
- possible in your PJs (you can do them at home)
- sans equipment
- heart-rate elevators, calorie crushers and booty busters
Here’s the first workout! Do this workout 3x’s a week and then get ready for next week’s workout!
Questions? Ask in the comment section below! Share with your friends!
I rarely login to my Nike+ account to look at the data… until today. I looked at my runs for the past year, and it looked like this:
What in the world? 134.7 miles in March and then not even half of that any other month the whole year. Can you tell I was training for a marathon?
This was a good reminder to get my booty in gear! Only 1.5 months left in 2012, it’s time to step it up!
In this semi-off season of running for me, I am trying to focus more on strength training, quick cardio, and taking some new classes at the gym! Last week, for example I took a “hardcore and sprint” class which literally had my core screaming for about 5 days…
Recently, I have been trying new things with weight lifting, as it is one of my least favorite types of exercise. I know how important it is, but I just get kind of bored doing lots of reps or standing around resting… Here are the two methods I have used previously, that I’ve gone back to this week:
See this article on BodyBuilding.com to learn all about pyramid sets.
Pyramids are my favorite because you get to lift heavier weights but don’t get burnt out on doing 3 sets of 15. booorrriinnngggg.
I usually do a pyramid of 12-10-8-6-8-10-12 reps and change the weight from 2.5 lbs to 5lbs. You can go all the way down to 2 reps and change the weight up however much you want. For example, today I did a dead lift dumbbell pyramid that looked like this:
I generally use tabata to do high intensity cardio, but it’s also really helpful for lifting. I like to do the standard 20 seconds work, 10 seconds rest for 8 sets for a total of 4 minutes. Generally, when I do tabata for strength training I will alternate working sets using weights and without weights. For example, today I did a tabata with squats; the odd sets I used dumbells and the evens I just did body weight squats.
What are your favorite weight lifting/strength training methods or workouts?
I had no desire to go to the gym after waiting in line to vote… Plus I was sore from yesterday’s TRX workout (excuses, excuses).
I wanted to do something basically just to not feel so guilty for all the Halloween candy I ate today…
Try this 20 minute Tabata-style workout for a quick @ home heart-rate booster:
(Do each combo for a 4 minute Tabata: 20 sec exercise A, 10 sec rest, 20 sec exercise B, 10 sec rest – repeat, doing each exercise a total of 4 times)
- A. Jumping Jacks
- B. Floor Jacks
- A. Burpee
- B. Mountain Climber
- A. High Knees
- B. Butt-kickers
- A. Front Jabs (cross body punches)
- B. Front Kicks
- Speed Skaters (do this all 8 sets)