Tag Archives: Fitness

Friday Fifties

30 Aug

If you ever want to really challenge yourself, try doing sets of fifty for time!

I observed some fellow gym-goers last week completing a similar set of exercises.  I decided to give it a try and see how I would do.  I decided not to time myself but rather set my pace by my perceived exertion, resting when I needed to.  As I was working with a partner (always motivating!) and had to share equipment, resting when we needed to allowed us to keep pace with each other.  I was happy that I was able to complete the circuit and finishing strong.  Next time, I will do it for time.

  • Bench Jumps
  • Pull Ups (assisted)
  • Kettlebell Swings
  • Push Ups
  • Walking Lunges (50 each leg)
  • Inverted Row
  • Prone Hip Extension
  • Ball Wall High Push
  • Burpees

Have a great weekend!

Another Wicked Wednesday Workout

28 Aug

Today left me and a friend cursing like sailors 3/4 of the way though the workout.  8 Tabata rounds left us completely wiped out!

Warm up: 2 miles treadmill and dynamic movements such as butt kickers and knee ups

Tabatas  ([20 sec work: 10 sec rest] + 1 min rest) x8

  1. Jump Squats (modify – squats)
  2. Push Ups (modify – push ups on knees)
  3. Jump Lunges (modify – alternating lunges, walking lunges or single leg lunges)
  4. Burpees (modify – inchworm/caterpillar)
  5. Assisted Pull Ups (modify – rowing)
  6. Crunches (modify – bosu or ball crunches)
  7. Mountain Climbers (modify skipping)
  8. Kettle Bell Swings (modify – squats)

We finished with a long stretch, which was VERY welcome by the end of this long workout!

 

Wednesday’s Workout

14 Aug

Today completely wore me out!  After a long dynamic warm up, I completed the following for one minute each, as fast as I could using great form, for 1 minute intervals.

  • Squat with 30 lb kettle bell swing
  • Pushups
  • Alternating medicine ball wall throw
  • Bench jumps
  • Pullups (assisted)
  • Burpees
  • Rest

As my watch died last night during my Frobisher Bay/Arctic Ocean swim I used the “Tabata Pro” app on my iPad to keep track of the intervals and included a 10 second preparation/transition phase.

 

 

Running the Iqaluit – Apex Trail

13 Aug

The trail starts at the Iqaluit Cemetery along the shores of Frobisher Bay.  The information provided shows a 2.5 km trail that meanders the rocks towards Apex, ending at the old Hudson’s Bay Company buildings.  It is recommended you allow 2 hours to complete the trail.

The trail provides a variety of terrain, including: wet, marshy areas; boulders to climb and vault; a foot wide gravel trail with steep vertical drop offs; and a stunning view.  I completed the 3.4 mile run in 50 minutes.  That’s a lot slower than my usual 8:30 road pace, but in addition to tricky, rocky trail, there was just too much to stop and look at along the way.  The warm, bug-free weather was a fantastic back drop to the majestic ocean that the trail ran alongside.  I stopped often to “smell the roses”, take photos and enjoy the view.

Iqaluit Cemetery, start of the trail. Photo by Liz Halina CC-BY-ND-NC

Iqaluit Cemetery, start of the trail.
Photo by Liz Halina CC-BY-ND-NC

Old Hudson's Bay Company building - build in 1949. Photo by Liz Halina CC-BY-ND-NC

Old Hudson’s Bay Company building – build in 1949.
Photo by Liz Halina CC-BY-ND-NC

Apex Beach.   Photo by Liz Halina CC-BY-ND-NC

Apex Beach.
Photo by Liz Halina CC-BY-ND-NC

Trail among the rocks. Photo by Liz Halina CC-BY-ND-NC

Trail among the rocks.
Photo by Liz Halina CC-BY-ND-NC

Old boat on the shore off the trail.  Photo by Liz Halina CC-BY-ND-NC

Old boat on the shore off the trail.
Photo by Liz Halina CC-BY-ND-NC

Grass trail. Photo by Liz Halina CC-BY-ND-NC

Grass trail.
Photo by Liz Halina CC-BY-ND-NC

Shoreline of Frobisher Bay, Baffin Island, Nunavut, Canada. Photo by Liz Halina CC-BY-ND-NC

Shoreline of Frobisher Bay, Baffin Island, Nunavut, Canada.
Photo by Liz Halina CC-BY-ND-NC

Trail on the hills parallel to the shore.  Photo by Liz Halina CC-BY-ND-NC

Trail on the hills parallel to the shore.
Photo by Liz Halina CC-BY-ND-NC

Trail heading back to Iqaluit.  Photo by Liz Halina CC-BY-ND-NC

Trail heading back to Iqaluit.
Photo by Liz Halina CC-BY-ND-NC

Workout, August 12

12 Aug

Today’s workout consisted of combining compound, closed-chain exercises (except the pull-up which is a compound open-chain exercise) and high intensity intervals known as HIIT.

After a gradual warm up on the treadmill by starting at a walk and building up over 12 minutes to a run, I continued on to a series of dynamic movements including:

  • Standing leg swings (both front to back and side to side)
  • Arm circles
  • Walking knee ups
  • Walking butt kicks
  • Dynamic lateral flexion with over head arm extension
  • Jogging knee ups
  • Jogging butt kicks
  • Karioke

My workout consisted of the following, repeated four times with little to no rest:

  • 12 pull ups (I do assisted pull ups using the P90X pull up assist)
  • 24 pushups (some modified to the knees towards the end of the third and fourth rounds)
  • 36 air squats
  • 48 medicine ball wall alternating front twist throws
  • 2 minutes running at 8mph on the treadmill

I finished with one hour of power yoga that included several sun salutations, lots of hip and hamstring openers and lots of cool-down static stretches.

Stay fit so you can say you can lift a gold medal weight lifter!  Photo by Don Halina CC-BY-ND-NC

Stay fit so you can say you can lift a gold medal weight lifter!
Photo by Don Halina CC-BY-ND-NC

I always start my day with an Isagenix shake mixed with fresh or frozen fruit.  I loved the Creamy French Vanilla Isalean shake mixed with fresh mangos this morning.  Post workout, I enjoyed a mix of the Hibiscus Want More Energy and Cleanse For Life powder as my recovery drink.

Stay healthy and fit!

Yoga on the Beach, Krabi, Thailand

2 Aug

Two of my passions (among many) are travel and yoga.  Enjoying asana on the beach at sunset in Thailand is an amazing way to connect to the earth and ground in my practice.  During this trip, I travelled with my husband and parents for a break just before moving back to Canada from India.  A stressful time to say the least, the break allowed us to recharge before the long journey home.

Ardha Chandrasana - Half Moon Pose  Photo by Don Halina CC-BY-ND-NC

Ardha Chandrasana – Half Moon Pose
Photo by Don Halina CC-BY-ND-NC

Viravhadrasana 1 - Warrior 1  Photo by Don Halina CC-BY-ND-NC

Viravhadrasana 1 – Warrior 1
Photo by Don Halina CC-BY-ND-NC

Natarajasana - Dancer Pose Photo by Don Halina CC-BY-ND-NC

Natarajasana – Dancer Pose
Photo by Don Halina CC-BY-ND-NC

Ustrasana - Camel Pose Photo by Don Halina CC-BY-ND-NC

Ustrasana – Camel Pose
Photo by Don Halina CC-BY-ND-NC

Sarvangasana - Shoulder Stand Photo by Don Halina CC-BY-ND-NC

Sarvangasana – Shoulder Stand
Photo by Don Halina CC-BY-ND-NC

Delhi X Warrior Race

11 Mar

This past Sunday morning, Don and I participated in the first X Warrior Race here in Delhi, India.  A 4 km foot race complete with 20 obstacles set to challenge participants, we joined our group of 50 at the start line in the bright sunshine.  With hundreds of participants, waves of 50 challengers began half an hour apart in a fun, challenging race around the Thyagaraj Stadium. Climbing bamboo ladders, crawling under barbed wire fences, running up stairs with a sandbag on your shoulder, hopping from brick to brick, balancing on a wood beam, and climbing up and over numerous obstacles was a part of the race.  Don finished second and I finished fourth in our wave.

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All Photos owned by Don and Liz Halina CC-BY-ND-NC

 

Fitness Posters

24 Sep


Here are a bunch of posters I created for use by adults at my small, local gym.  Please work at your own level.  I recommend having a Certified Personal Trainer show you how to do these exercises and evaluate your technique.  Do not perform these exercises if you are injured or if you are not sure how to perform them properly.

Scan the QR code to link you to a YouTube video demonstrating the exercise.

Chest PressDipsHamstring CurlLat PulldownBall CrunchBiceps CurlLeg DropsLeg ExtensionLeg PressLunges, Plank, Push Ups, Quadraped, Seated Row, Shoulder Press, Side Plank, Squat, Superman, V-Sit

Stay Tuned for intermediate and advanced posters.

Please note these fitness posters have a Creative Commons Attribution, Non-Commercial, Non-derivative Licence.  That means if you want to download and use them as is, please feel free to do so.  Print them out, put them in your gym, fitness room, or share with your students.  Please do not use for commercial purposes or change them in any way.

If you are curious how I created these posters, please check out my Coetail Blog titled “How I Have Been Using Video in PE“.

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