Fit Lizards @fitlizards - Tumblr Blog

23 1/2 hours to sit and sleep....

Check out this interesting take on exercise and how it is really the best medicine and best thing you can do for your health. You only need to give up 30 minutes in a 24 hour day... Is that really too much to ask?

http://www.youtube.com/watch?v=aUaInS6HIGo

Kick ass workouts

Not having the time to workout is one of the most common excuses people use to not work out. This is a lame excuse.

Exercising doesn't have to take a long time. Short and intense workouts are great at not only cranking your metabolism but burning calories and shaping your body.

Try some of these exercises or programs:

Tabata intervals - Pick any exercise either for full body(eg.burpee) or if you have a bit more time, pick upper body(push ups), lower body(eg.squats) and abs(eg. bicycles). Start a timer and work hard for 20 seconds and then take a 10 second break. Repeat this 8 times for each exercise. This is kick ass!

Burpee circuit - There are many types of burpees, you can pick three kinds and push hard for 20 count of each. Let's say for example: regular burpee, star burpee, dead man burpee.

Box jumps - Find a stool, box, step, anything where you can jump on to. Complete max box jumps in a minute, with a 30 second break and repeat for 2 more circuits

Remember to train hard, and push yourself. You have the time to make small changes, and these small changes will turn to bigger changes and then to massive changes.

no time is not an excuse.. You have time, you just have to devote yourself to it.

why your workouts aren't working

Sometimes we are not getting the results we want with our fitness programs. There are many variables to why this could be happening. If this is happening to you, these factors might be too blame:

Not working out hard enough - I have drilled it in other posts, working out with intensity is key. Pushing yourself will provide you results that you are looking for

If your like me, your working out too hard - Take time to rest, so your not breaking your muscles down, your building them.

Change your diet: Eating crap, will make you feel like crap! Proper nutrition fuels your body. Eating the proper amount of calories will help in your weight loss efforts. Just because your work out, don't ruin it by eating too much.

Cardio and strength training combined: Don't just do cardio, or strength training, do a mix of both, which will help you burn calories, build your cardiovascular system and tone your body. Don't forget to stretch afterwards

Sleep: make sure you rest. Don't skimp on your sleep, it's just as important as eating

It takes time: Change doesn't happen overnight. Don't over do it. In time you will see the change you are striving for. Be patient, work hard, and eat right!

Happy Holidays

Wishing everyone a very Merry Christmas and Happy New fit Year!

Stay fit, push hard and don't give up!

Pushing hard

Pushing hard?

Some people do not push hard enough when they workout. Pushing hard in my opinion is the key to your best body! Don't waste your time at the gym for an hour+.... Doing short but intense full body workouts burns lots of calories, boost your metabolism and shapes your body. You will also improve your cardio and get in the best shape of your life

Don't waste your time anymore.... Try a short intense workout.... No Excuses!!

New 2 minute challenge

I have a new challenge for you.

I hope you are up for it. Here it is:

Skipping and burpees

This challenge requires you to have a jump rope. You can also do it without a jump rope, but using a rope is a bit more challenging. In this challenge you will skip for 100 jumps, than do 10 burpees without pushups as fast as you can.

One set of 100 skips and 10 burpees counts as one rep. Complete max reps for 2 minutes.

Keep track of your reps and next time you do the challenge, see if you can beat your old score.

Pushing hard makes massive changes!

New 2 minute challenge

New challenge - push up, jack, jump in/out, jack

I have put together four hard moves to create the next 2 minute challenge

I hope you are up for it. Here it is:

1 push up, 2 plank jacks, 2 1/2 jump in, jump out plus 5 jumping jacks

Start in plank in push up position. Complete one push up, followed by 2 plank jacks(if you need to keep low impact, step both legs out one at a time instead of jumping legs out), followed by 2 full jumps in bringing feet to inside of your hands(modify by stepping) and out and then a 1/2 jump back in landing with feet between hands, stand up and complete 5 jumping jacks. This is one rep.

Do these as fast as you can for 2 minutes and count how many reps you do.

Keep track of your reps and next time you do the challenge, see if you can beat your old score.

Challenge yourself..

Naked from the ankle down

Naked from the ankle down - Barefoot running - What side are you on?

There seems to be a surge of interest in barefoot running. However, there are still some, like myself who just aren't into this. The debate centers around running shoes. Runners offer cushioning and support that change the way people move creating more likeliness of injury.

I don't buy it. I have been running for many years with running shoes and yes, have had injuries. But who says I wouldn't have had these same injuries had I been running naked from the ankle down. My first was a knee injury that was caused by a muscle imbalance, in which 10 days of rest and some exercises to strenthen the weakness cured it and hasn't been a problem since. The other injury was a plantar fasciatus from running on very soft surfaces(the woods). An arch support has fixed the problem and again has not been a problem ever since.

I am on the shoe side of the debate myself. Running barefoot in our climate is just not possible in my opinion and I see it as a more likely way of getting injuries. Those that are for barefoot running saying that barefoot running prompts the runner to land on the padded part of the foot toward the front instead strike the ground with the heels in runners. However, this can be corrected by many runners in shoes, if they just concentrate and teach themselves how to run and make sure they are landing on the right part of the foot. When I run I land on my forefoot. This is something everyone can do.

Shoes provide cushioning on impact, support for weak or high arches like mine, protection from elements such as stones, twigs, glass, rocks, hot asphalt, cold asphalt, snow, rain etc. I could go on.

You won't see me running barefoot anytime ever!

What is your take on the whole barefoot running thing?

The 12 days of Christmas Workout

I have created a hard workout to the theme of the 12 days of Christmas. Try it out when you have a chance. The workout is below. Enjoy and have a Merry Christmas!

On the first day of Christmas,

my trainer gave to me 1 high knee tuck On the second day of Christmas, my trainer gave to me Two jump squats , And 1 high knee tuck On the third day of Christmas, my trainer gave to me Three plank jacks, Two jump squats, And 1 high knee tuck . On the fourth day of Christmas, my trainer gave to me Four mountain climbers, Three plank jacks, Two jump squats, And 1 high knee tuck On the fifth day of Christmas, my trainer gave to me Five spiderman pushups, Four mountain climbers, Three plank jacks, Two jump squats, And 1 high knee tuck . On the sixth day of Christmas, my trainer gave to me Six plyo lunges, Five spiderman pushups Four mountain climbers, Three plank jacks Two jump squats, And 1 high knee tuck . On the seventh day of Christmas, my trainer gave to me Seven wood choppers, Six plyo lunges, Five spiderman push ups, Four mountain climbers, Three plank jacks, Two jump squats, And 1 high knee tuck On the eighth day of Christmas, my trainer gave to me Eight high knees Seven wood choppers, Six plyo lunges, Five spiderman pushups Four mountain climbers, Three plank jacks, Two jump squats, And 1 high knee tuck On the ninth day of Christmas, my trainer gave to me Nine plank jump throughs, Eight high knees Seven wood choppers, Six plyo lunges, Five spiderman pushups Four mountain climbers, Three plank jacks, Two jump squats And 1 high knee tuck On the tenth day of Christmas, my trainer gave to me Ten frogs a-leaping, Nine plank jump throughs, Eight high knees, Seven wood choppers, Six plyo lunges, Five spiderman push ups, Four mountain climbers, Three plank jacks, Two jump squats, And 1 high knee tuck

On the eleventh day of Christmas, my trainer gave to me Eleven jacks a jumping, Ten frogs a-leaping, Nine plank jump throughs, Eight high knees, Seven wood choppers, Six plyo lunges, Five spiderman push ups Four mountain climbers, Three plank jacks Two squat jumps, And 1 high knee tuck On the twelfth day of Christmas, my trainer gave to me

Twelve burpees with push ups,

Eleven jacks a jumping,

Ten frogs a-leaping,

Nine plank jump throughs,

Eight high knees,

Seven wood choppers,

Six plyo lunges,

Five spiderman push ups

Four mountain climbers,

Three plank jacks

Two squat jumps,

And 1 high knee tuck !

Stay fit over the holidays!

Neat New Equipment

Neat new fitness equipment for those that want to add to their gyms, or for those just starting the fitness trend for life.

Check out the below equipment.

These look awesome and they are so cheap. Love it!

http://www.hyperwear.com/discover/sandbell.html

This is pretty cool too, although might expensive for what it is. I guess I can see if I can figure out away to make my own homemade version.

http://www.kamagonball.com/

Make time

Making time for yourself now, will mean more time to live. Being idle can shave off years of your life. We were built to move. So get up and get moving.

I hear it all the time, people are busy and don't have time for exercise. You have control of your schedules and agendas and it is up to you to slot in time for exercise. Whether it be on your lunch hour during work, at 530am before work or school, or while waiting for your child to finish his hockey practice you have time!

Create a schedule of your weekly events and slot in time for a exercise at least on 5 of those days, and if you can, go for 6 days and stick with it.

All you need is to eat, sleep and move every day. You can do it!

P90X2

Did you hear? P90X2 is being released soon. You can preorder here

http://www.beachbody.com/product/fitness_programs/p90x2-workout-the-next-p90x.do

I have p90x and have enjoyed most of the workouts, however I have never followed the full P90x workout routine but would like to with the p90x2. Once I get my hands on it, I think I will follow the schedule and the diet and post my results.

I love to work out at home. You don't need a gym to get a good workout.

P90x2 is suppose to be a harder workout than p90x, you will workout harder, for the same or shorter amount of time.

You will only work out 5 days and not 6 days a week, and that is scary, as you must need those two days of rest, because this workout is super intense.

I can't wait to get my hands on it. I haven't pre ordered, as we just finished home renovations which cost us a bit of moola, but will stash some money away in the next little bit and will order in the new year.

If you get it before me, let me know what you think. I am so looking forward to it.

JM Extreme shed and Shred coming soon....

Jillian Michaels is releasing a new video on December 6. Another video of hers, I would like to get.

I love her workouts. Why? They are full body, they are hard, but she offers modifications and she motivates you to keep going. Her workouts are short and intense. Anyone can make time for it. If you have time to read the newspaper, or watch tv, you have time to workout. And better yet, you don't have to leave your house to do it. Just shove on your workout clothes and a pair of shoes, press play and away you go!

Working out at home has never been so easy!

The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.

Anthony Robbins

agility ladder drills

I did something different in my boot camp class the other week. I brought my home made agility ladder and did some drills in between some strength elements.

The agility ladder was a great tool, not only was it used for speed and cardio, but strength and core work too. While only one person can use the ladder at a time, the other participants that were waiting were doing some other type of exercise.

Equipment needed: 1 set of weights, agility ladder, mat, and small ball

Here is what we did:

1 leg dead lift with upright row (R leg)

split jerks (R leg)

1 leg dead lift with upright row (L leg)

split jerks (L leg)

hop scotch in ladder "waiting participants running around room" *we did hop scotch with R leg as single leg hop, then L*

Lateral high knees through ladder "waiting participants running around room" * high knees running laterally both sides of the ladder*

Russian get ups R arm holding weight (drop down, legs straight out, lower to supine position, sit up, stand up and repeat)

squat to a lunge and repeat other leg

lateral hands through ladder, walking in plank making sure each hand lands in each step "waiting participants holding in plank"

lateral feet through ladder, making sure each foot lands in each step " waiting participants holding in squat"

in and outs (2 feet jump inside and outside of each step) " waiting participants are jumping jack"

bicycle crunches

toe touch push ups

hollowmans

bear crawls (legs wide over ladder, hands in steps crawling up to end of ladder) "waiting participants performing high knees" (we did this a couple times and the last time, we went forward and back through the ladder(backwards was harder)

shoulder taps walking laterally through ladder(walking in plank every time you lift your hand to move it to the next step, you tap your shoulder) "waiting participants are performing alternating lunges"

push up, jump in (walking hands across in plank, every time one you have a hand in two different steps, you perform a push up and then jump your feet in to your hands and back out in plank "waiting participants are doing power ups(from plank power to squat)

Russian gets ups L arm holding weight

squat to a lunge and repeat other leg

2 minute challenge - swimming legs with 10 passes -30 mountain climbers

Try this combination of exercises and drills out and let me know what you think..

New 2 minute challenge - Swim and climb

I have a new challenge for you.

I hope you are up for it. Here it is:

Swimming legs with pass and plank mountain climbers

Place a mat down in front of you turned sideways. Lay down on the mat, so your torso is on the mat, and legs and head off of the mat. Have a small ball or item that you can hold in your hands. While lying down, extend your arms overhead, holding your item and lift your feet off the ground like you are doing a superman. Kick your legs like you are swimming the entire time, up and down, while you bring the item in your hand around your back and pass off to the other hand and then back in front. Pass off the item 10 times, than come up into plank position and do 30 mountain climbers. Do this exercise as fast as you can.

One set of 10 swimming legs with pass and 30 mountain climbers counts as one rep. Complete max reps for 2 minutes.

Keep track of your reps and next time you do the challenge, see if you can beat your old score.

Push! You can do it!

New exercise- Commando burpees

I have put together two hard moves to create the next 2 minute challenge

I hope you are up for it. Here it is:

Commando push up burpees or just commando burpees

Standing tall either jump(higher intensity) or stand(lower intensity) bring arms up over head and then place hands on floor and jump(higher intensity) or step back(lower intensity) into plank. Drop down on to your mat bringing your chest down. Lift yourself back up to plank and drive the right knee towards your chest, drop back down to chest and then push yourself back up to plank and drive the left knee to your chest, drop back down, and push yourself back up to plank power up to squat and jump or stand at the top. Do these as fast as you can for 2 minutes and count how many reps you do.

One Commando burpee is one rep. Complete max reps for 2 minutes.

Keep track of your reps and next time you do the challenge, see if you can beat your old score.

Challenge yourself..

Trending Blogs

Recently Viewed Blogs

Fit Lizards