Great Workout Programs

Monday, September 30, 2013

Day 2: Gazelle Day

Today’s Gazelle Day!  Well, it was supposed to be, but the weather is so beautiful I decided to go for a walk instead!  I’d walk a couple minutes then do push ups and dips.  Walk a bit more, and do different burpee variations.  It was fun.  Smile

Anyway, since it’s my day off from the Challenge Burpee, I thought I’d check out the link Shawna gives on how to perform a proper burpee without hurting yourself.

My lower back is why I technically hate burpees.  I always manage to hurt the sucker.  Then, there’s my spongy knees!  (Hey, I’m 53 in a couple weeks.)  Smile

So, for those of you who are like me and have a tendency to maim yourself, check out this vid.  Shawna covers how to avoid hurting your knees, wrists, and lower back!

Enjoy!  And if you found this post helpful, please pass it on!  Thanks!  Smile


Legs shaking like a leaf…

rope-challenge-courseMe and heights have never gotten along.  I remember being in the hay loft when I was little and being terrified to come down.  When I look at the height now, I crack up laughing.  It’s nothing.  But when you’re little, it’s a million miles high.

I haven’t changed when it comes to heights.  So, when I read Shawna Kaminski’s blog post this morning about doing a rope challenge that was 50’ in the air – my legs went weak and are practically shaking like a leaf. 

But!  I thought of some of you who visit my blog and are mudder fans.  Check out the article.  You’re gonna love it!  Challenging Heights.

[pic borrowed from her blog]


It’s not just about losing fat…

inner athlete



Sunday, September 29, 2013

Day 1: Challenge Burpee

How do you make the challenge burpee even more challenging?  Add kittens to the equation.  Smile 

Today’s workout:

30/30 (see how many reps you can do in 30 seconds, with 30 second break in between)

  • burpee double jump
  • wall stick up
  • prisoner squat
  • plank recovery

Repeated 3x’s  I could have gone for the 5x’s, but I couldn’t sleep and was up most of the night.  Sad smile

Anyway, could only do 3 double jumps (without killing any kittens LOL); 6 wall stick ups; 13 prisoner squats; and 30 sec plank.

It’s funny how wall stick ups look like nothing, but when you’re doing them, it’s a whole other story. 

Tomorrow is a “low activity” day, so I’ll be on my gazelle.

PS:  If you know someone who might be interested in joining me in the Challenge Burpee, pass this post on!  Smile

PPS:  So, what do you think of burpees?  Leave a comment below!


happier person



What happens in Vegas, is lazy in Vegas…

Last week I brought up the subject of my least favourite exercise on the planet – burpees.  So, I’m challenging myself to the “Competition Burpee” program.

I bought it for the $17 price, which ended Friday.  It looks really good.  Actually, it looks freaking great.  You do the workout 4 – 5 days/week.  I’m going for 3 - 4. 

Here’s what you get:

3 manuals:

  • Challenge Burpees Program 1
  • 500 – 1000 Challenge Burpees
  • And the bonus book “The Big Book of Beautiful Burpees”

Downloadable videos!

  • 21 Challenge Burpee vids
  • 17:04 Full workout with Shawna
  • Big Book of Beautiful Burpees – 3 special vids

There’s 50 burpee variations.  So, I’m either going to love burpees by the end – or resent Craig for ever telling me about Shawna’s challenge.

Anyway, I’m logging my journey here.  And before I go, here’s the reason for the post title!  It’s fun to watch, but a little pathetic (but boy was he awesome!) when you see who finally took on the challenge and won. LOL

Come on lazy adults – it’s time to stop being showed up by the younger crowd!



Tuesday, September 24, 2013

What would you call the best exercise ever?

Most experts agree that this exercise is the BEST exercise of all time.  Personally, it is so not my fave.  It’s one I only do during moments of self-hatred. 

It’s not:

a pushup
a squat
a sit-up
or a chin-up.

It's WAY tougher than any of those. 

It’s….the burpee!  No, that has nothing to do with babies.  This is what a burpee is:

Holly Rigsby’s Supercharged Burpees

Why is it the best exercise?  Because it builds both muscle and endurance.  Remember Holly getting out of breath? 

The great thing about burpees is there’s more than one way to do them.  Burpees go from simple to really complicated, which is great, because otherwise you’d get really bored.

This next video is by Shawna Kaminski.  She’s 50 years old.  Just wanted to toss that in there.  Smile

Anyway, she shows some examples of a few of the different ways you can do them! 

I know some of you out there love a painful challenge, so when a friend of mine sent me this – I thought of you guys.  (I’m sitting here with an evil grin.)

If you’re feeling tough and up for it, Shawna has put together a new Challenge Burpee program.

It’s a manual with 21 workouts with burpees and combinations.   They’re the same ones she and her clients use.  In the manual, she gives “insider secrets” on how to get the most from each move.  Btw, you don’t just get manuals, you also get her coaching videos as well.

If you’re really feeling suicidal (LOL), she also includes her 500 and 1000 Rep Workout Bonuses to really boost your fitness and fat burning. Oh!  And there’s the “Big Book of Beautiful Burpees!”

Right now she’s running a special on her challenge.  She’s offering it for $19.  After the special, it’s supposed to go back up to $47.

So, today is Sept 24, 2013.  The special ends 3 days from now.  Anyway, if you want in, now’s the time to do it!  You can check out the program and pick it up here:  Challenge Burpee!

Btw, if you know anyone else who might enjoy this post – pass it on!  Smile

PS: I’m trying to make the posts more colourful.  Let me know in the comments if you like it or wish I’d knock it off.  Smile


Feeling like a hamster? :)


nothing happens


Wednesday, September 18, 2013

4 Great Workouts for Flabby Arms!

Have you ever knocked someone out cold on a windy day with your flabby arms?  Me either.  Just curious.  Smile

I know it’s Fall, and in a flash we’ll all be wearing jackets, and the risk of permanently maiming someone will cease.  But, some gals will still be wearing short sleeve dresses to parties. 

It doesn’t matter that you’ll be standing there in a room without a breeze, other women at the party are still gonna be looking at those arms of yours and whispering.  You know they do, cause you do it too. 

“Hey Pam, look at Sarah!  She could fly to Florida with those arms!”

I’ve finally gotten mine tamed down to a wiggle.  I’ve done it with overhead squat presses, kettlebell swings, mountain climbers, and spidermans. 

Today when I was snooping about the web, I came across four more great arm exercises. 

Check out the article and give them a try! 

Banish Bat Wings Tighten your triceps with this



Tuesday, September 17, 2013

Today’s workout: Another Holly Rigsby!

Warm up 3 minutes

Reverse lunges

push ups

(2 –3 times, no rest)

Rest 30-60 secs

glute bridge

assisted chin ups

(2-3 times, no rest)

Rest 30-60 secs

mountain climbers

side plank (20 sec each side)

(2-3 times)

Cool down 5 minutes

No excuses…





Self Myofascial Release: The solution to working out those achy muscles.

Have you ever noticed that after a good workout, whether running, walking, cycling, or with weights (body or other), your muscles get sore and stiff.  Sometimes it happens regardless of whether you stretch before and after your workout.

Heck, when I think about it, I don’t need to even workout without my stiff neck, feet, or back getting sore.  Smile That’s why years ago, mom bought me a shiatsu massager.  She got tired of listening to me grumble, and hoped it’d help me with my migraines.

This isn’t the model I have.  This is the new and improved version.  Mine’s effective, but far from comfortable.  Waaay far from comfortable – but!  It’s effective.

Anyway, the downside is if you’re in a place without electric you’re a goner.  So I switched to a tennis ball.  I’ve experimented a lot with it, and it’s a pretty decent substitute.

I’ve learned some new myofascial release techniques this week from my friend Scott Tousignant.  He has 9 videos showing more ways to release muscle tension. 

They’re really great videos, and totally worth checking out!  Click here.

So, what do you guys do to relieve tension? 

By the way, if you’ve found this post helpful, how about sharing it with your friends!  Smile


Monday, September 16, 2013

A little inspiration moving into the afternoon!


middle quote



Firm butt competition!

Here’s a challenge for you to try this week!  The goal is to find out which exercise you think works best, at least for you.

I’ve got two different exercises for you to try to get rid of that floppy butt.  Denise Austin says to use butt taps:

“Your backside is the last thing to leave a room, so why not leave a good impression?”

Click here to see how it’s done: Butt Taps

The Best Way to Tone Your Tush!

My Canadian friend and in-demand Physique Coach, Scott Tousignant says,

“If you suffer from a flat or sagging butt... or you simply want to improve your glute development there is 1 exercise you MUST do.” 

Click here to watch the video to find out what it is, and how it’s done properly:  3 Little Secrets to Sculpt a Firm, Tight, Round Butt!

I learned a lot from Scott’s video.  Part of it I’ve been doing right throughout the years, but there was a little trick I wasn’t doing quite right – pulling my heels in toward myself.  I do it, just not as much as I should.

By the way, you don’t need a weight bench to do this exercise, nor the butt taps.  You can use a fitness ball.  I like using the fitness ball because it really works your core.  If you own both a bench and a ball, test it out on both and see which you like best.

Leave a comment below and let me know what you think!

Also, if you’ve found this post helpful, how about sharing it with your friends!


Sunday, September 15, 2013

Today’s mini-workout

Yesterday was a fast day (Yom Kippur), so I never do anything that demands a lot the next day.  So today’s super mini-workout was:

8 overhead squat presses

8 mountain climbers

20 jumping jacks

(no rest)

8 overhead squat presses

8 spidermans

16 modified jumping jacks

And I was dead.  Took a long walk around the yard.  Went back and got my 5 LB dumbbell set, and walked a lap (about 100 yards).

Felt great to get outside.  It’s such a beautiful day.  The temp here in SE Ohio is a lovely 76.6.  Feels a lot cooler.

So, what kind of exercise have you managed to get in today?


Denise Austin’s Sloppy Joe Recipe!

I’ve been in love with Sloppy Joes since the first time I sunk my little teeth into one.  Sometimes I put a slice of cheese on it.  All depends on my mood.

If you’re like me and don’t eat meat, soy meat works just as good as the red stuff..

Anyway, this morning I found this one in my inbox.  I love Austin’s recipes, and I learned a few more toppings that I’d never thought of putting on my sloppy. 

“I've been making this slimmed-down version of Sloppy Joes for a while, and it's always been a hit with my daughters and their friends. When they were younger, their favorite part was putting extras on top — for instance, some low-fat shredded cheese, pickle slices, chopped sweet onion, even some sweet pepper rings. Now they appreciate these Slim Sloppy Joes because they're filling while being figure-friendly. Note: This recipe makes enough for two meals, so put half in the freezer for a rainy day.”

Something else I like to put in my Sloppy Joes is a big dash of Frank’s Red Hot Original Cayenne Pepper Sauce for an extra kick.  Smile

Click here to check out Denise’s recipe: A Sloppy Joe Recipe Your Kids Will Love

And while you’re at it, what’s your favourite Sloppy Joe recipe?



Friday, September 13, 2013

Today’s workout:

When push comes to shove, I really like creating my own workouts.  This morning’s went like this:

2.5 minute warm up (stretching)

10 prisoner squats

10 mountain climbers using push up rotating handles (makes it tougher, plus strengthens your grip big time)

10 jumping jacks

(repeat 3x’s)

(1.5 minute break walking about)

10 kettlebell swings (15 pound bell)

10 knees to chest using push up rotating handles

10 invisible skip rope

(repeat 3x’s)

2.5 minute cool down

The trick is to go as fast as you can through each one with good form.  You’re dead at the end.

In case you don’t know what push up rotating handles are, here ye go:

I love ‘em. 

Changing things up a bit next week.  Came across a new workout program that was recommended by someone I really trust.  It looks good.  I’ll tell ya more about it Monday.

So anyway, how about you?  Do you prefer creating your own workouts, or having someone else do it for you?

Have a great weekend!


Wednesday, September 11, 2013

When the body is dragging and you need a bit of motivation.

My workout schedule has gotten rather sporadic, which is fine because interval training works well with messy days.  Right now I have some really messy days to deal with.  

At the moment, I have a litter of 16 kittens here on the farm.  The majority have all picked up what the vet calls, 'barnyard eyes.'  It's a virus that causes one or both eyes to bulge out, and will eventually burst.  

The kittens are too little to operate on.  They're going on 6 weeks old.  So he's waiting to see what happens.  In the meantime, I'm getting beaten to death emotionally.  I can't stand seeing their little eyes like this.  

It's been taking about 4 - 4.5 hours a day to care for everyone.  A couple of the mommies dried up, which meant feeding each one with a bottle.  (They can get really impatient waiting their turn. LOL)  

After they eat, it's time to play vet, and that's when it turns into a mad house!  I've got 16 kittens crawling up and down my legs, hopping on my back, and biting me the whole time I'm trying to clean eyes, and put ointment in.  

By the time I'm finished, I'm worn out.  I don't feel like doing a thing.  LOL  So, this find tonight is one of my treasures.  I got it from Holly Rigsby's blog, and I love it.  

Go take a read, and if you are on Pinterest, pin the pic with Zig Ziglar's quote.  It's a great one to have on hand.

The Best Motivation Trick EVER! | Fit Yummy Mummy Blog – Post ...

'Your emotions take clues from your actions – not the other way around.'