Posts: 404
6/12/12 10:41 A

Although not strength, I do turn music on and boogie down when I do dishes, lol. I read the article a couple of hours ago and it encouraged me to go on a morning walk. This was my first morning exercise in my life! I have been trying to get my sleep schedule to be that of an average person, so I woke up early today instead of noon and I was bored! Got in a 40 minute dog walk, I feel wide awake now.

I want to do malibooty today, but I will be moving a lot of furniture around today. Our condos pipe line burst under our house and our roommate lives in the basements, it is all flooded. So I will be helping move everything up the stairs the insurance broker comes this afternoon to replace the carpets, walls and such.

If I feel up to it I will get in a good malibooty workout too.

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6/12/12 8:51 A

haha, I love the squats idea too!!! My employees laugh at me cause I do squats while I'm on the phone! That toning workout was very simple, I really liked the format of the tutorial...do you have any idea if there is a website anywhere with more set up just like that one?
- malibooty!

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6/11/12 11:15 P

ARTICLE:
"3 SIMPLE CHANGES TO INCREASE CALORIE BURN WHEN EXERCISING": www.fitsugar.com/Simple-Ways-Burn-More-Cal
ories-23509908
Do you incorporate strength training into your day? I love the "squats during brushing your teeth" idea!

CHALLENGE:
The "Malibooty" workout: curvy-happy-healthy.tumblr.com/post/249020
19829/motivationalchallenge-this-is-aw
esome-for-three

Reply with " - Malibooty" when you have finished, OR tell us what you did for your TnTT!!!

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6/7/12 11:05 A

Shonna - That's great. I've been meaning to try HIIT on the bike again.

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6/7/12 12:37 A

I have a HIIT routine for my stationary bike.

Minutes:
0-5 more than15 mph
6, 7 less than15 mph
8, 9, 10 more than 15 mph
Then I alternative between 2 minutes of slower and 3 minutes of higher until I reach 30.

Not only does it allow me to achieve a higher number of minutes of more than 15mph than I would be able to do without it, but it also lets me reap the benefits of HIIT. I work up quite a sweat without killing myself.

Edited by: SHIFTINGSHONNA at: 6/7/2012 (11:27)

Posts: 2,629
6/5/12 10:44 P

I just started another new routine yesterday. I'm now using Coach Nicole's latest bootcamp DVD and just finished day two this morning. Day two of her plan is a short cardio/tone routine. It was challenging and I was sweating bullets...and only 15 hours later....I'M ALREADY SORE! Lol. That's a good thing, though :)

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6/5/12 9:20 P

love me some HIIT!!!! I do a 20 minute HIIT routine on my elliptical every day, as well as an extra 40 minutes later in the day

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6/5/12 9:12 P

========================
IMAGES:
tinyurl.com/86h9wzk
tinyurl.com/7d5pz3j
Marathon runners (endurance carido) vs Sprinters (Short, intense cardio).
Which bodytype are you training for?

ARTICLE:
I know I've mentioned it before, but High Intensity Interval Training is a fat-melter which spares muscle tissue (helping you shed fat while creating a a tight and toned physique).
AND a HIIT workout of 15-20 min can burn as many calories as over an hour of regular cardio.
The principle behind this is EPOC (Excess Post-Exercise Oxygen Consumption).
Check out this article to learn more:
www.intervaltraining.net/Interval-training
-for-weight-loss.html

CHALLENGE:
Create your own HIIT routine this week. Will you do yours outside with short running intervals, inside with a jumprope or stair stepper, on the bike, on the elliptical or in some other way? If you are new to HIIT, try doing 3-5 intervals of full effort no more than 15-30 seconds in length--and be sure to get your heart rate down to a comfortable level before starting your next interval. When you have finished, reply with, " -- HIIT"

OR tell us what you are doing for your TnTT!

Edited by: VALKYRIA- at: 6/5/2012 (21:16)

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5/31/12 6:52 P

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5/30/12 2:16 A

It is so true about it being a mindset. I'm doing things now that I wouldn't have believe I would be able to do.

I do my strength training MWF. I actually do all of those as part of my routine.

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5/30/12 1:45 A

woohoo!

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5/29/12 10:59 P

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5/29/12 10:43 P

Squats, modified push ups, crunches with a twist, and back extensions!

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5/29/12 9:11 P

I did the day three arm toning workout from the January Jumpstart challenge since I never did complete that challenge in January... Going to change up the workout routine again starting next Monday. This month's fitness routine has been fun :)

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5/29/12 7:43 P

Since I didn't do this yesterday I will do it today...soo...

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5/29/12 5:02 P

Squats
Reps: 15
Sets: 2
Modified Pushups
Reps: 15
Sets: 2
Back Extension (that is some serious stuff)
Reps: 15
Sets: 2
Crunches with Twist
Reps: 15
Sets: 2
Cat/Cow Pose (Durga-Go)

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5/29/12 4:40 P

"The body achieves what the mind believes"
tinyurl.com/7v68zvh

Welcome to TnTT!

===================
ARTICLE
===================

50 tips for changing mindset
You can give yourself a leg up in the weight loss process by changing how you think about food, weight loss and eating healthy. By changing how you think, you’ll also change how you act and hopefully impact your health for the better.

Check it out:
www.mindoverweight.info/50-tips-for-changi
ng-mindset

===================
CHALLENGE!
===================
Since this weeks Challenge is to get in a full body workout lets focus on that!

Squats (tinyurl.com/798yr9p)
Reps: 15
Sets: 2

Modified Pushups (tinyurl.com/83qt5gv)
Reps: 15
Sets: 2

Back Extension (tinyurl.com/blm8pbk)
Reps: 15
Sets: 2

Crunches with Twist (tinyurl.com/c2st6jm)
Reps: 15
Sets: 2


Reply with "" " when you have finished the sets *OR* share what you did for your Tighten and Tone Tuesday!

===================
YOGA!
===================

Cat/Cow Pose (Durga-Go)
www.howcast.com/videos/390-How-To-Do-the-C
at-Cow-Pose

Start on your hands and knees and begin by looking up, slowly inhaling and lifting the tail bone to the sky. Exhale while rounding the back like a cat, pressing the belly to the spine and pressing the hands deep into the floor. Tuck the chin into the throat. This move releases tension in the back and stimulates the Thyroid by pressing the chin to the throat. It also can help to strengthen the abdominal muscles by holding and pressing the belly to the spine. Do this move five to ten times, always breathing deeply through the moves.

Edited by: DAYTHYME at: 5/29/2012 (16:41)

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5/29/12 1:54 P

Did the fire 55 EZ, which happens to be a combination of Cardio and Core, worked em core muscles today, what did you all do?

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5/26/12 11:34 A

Late, but still met: )

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5/25/12 7:12 P

Oh boy, I have been bed ridden all this week from being ill. Today (friday) I finally feel better, so I am catching up on the forums. I wish I was more involved with yoga week, but all I could muster out each day was a 10 minute bike ride on my stationary without getting dizzy. I use the Biggest Loser Wii game and Bob takes me through some pretty good yoga moves. I can tell I am getting better, because a month ago I would have to quickly catch myself or always put my foot down on balancing. I can now keep myself pretty still in all the moves. I will definitely continue working on it.

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5/25/12 9:07 A

No TnT for me! :o(

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5/24/12 6:55 P

I did the yoga challenge this week. A little difficult but I made my way through it :)

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5/23/12 4:54 P

I did strength training on my arms yesterday but I am looking forward to trying yoga this week.

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5/23/12 8:23 A

It was REALLY hard for me when I started at nearly 400 lbs ( I couldn't do lying dog down for more than 10 sec at a time), but the more I did it, the more strength I built, especially in my core.

Stick with it if it is tough and you enjoy it.. it's very rewarding!!!

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5/23/12 8:06 A

I'm just now having a chance to catch up on TnTT. I'm feeling a little under the weather but hopefully some rest will do me well. I have the whole weekend off so I am looking forward to trying yoga. Thanks Jamie!!

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5/22/12 10:33 P

Thanks, Jamie!

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5/22/12 10:27 P

That was my first time to ever try yoga. It was harder than I expected, but I did keep up with her the whole time.

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5/22/12 10:08 P

I usually just do the strength training that the fitness page gives me. I am not quite to the point of being able to do yoga (even beginner ) but I hope I will be to that point soon. But great stuff!

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5/22/12 4:27 P

I want to try this tomorrow during my stretching after my strength training...sounds so muc fun!

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5/22/12 11:25 A

I've never done yoga before, and I've wanted to try it for a while. Perfect that this should come now! Can't wait to try it tonight.

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5/22/12 8:15 A

Love love Yoga, got into it in February and I used to make sure I did a class twice a week as a way to de-stress, but only do a 10 minute routine as part of my stretching now. Going to do the intermediate one before I go do cardio today, thanks Jamie.

Edited by: EUEK098 at: 5/22/2012 (08:18)

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5/22/12 6:24 A

Thanks Jamie! Did the intermediate yoga before bed last night :)

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5/21/12 5:42 P

"Respect Your Body"
s16.postimage.org/5orfojgoj/tumblr_lqyxd7_
Bah_B1qmohofo1_500.jpg

Welcome to TnTT!

===================
ARTICLE
===================

It's yoga week :)! But, "Yoga barely burns any calories compared to more intense forms of exercise, how can yoga help me lose weight," you may ask?

Along with increasing balance, improving flexibility, and strengthening muscles, yoga is a powerful mind-body tool.

"The buzzword here is *mindfulness* -- the ability to observe what is happening internally in a non-reactive fashion," he says. "That is what helps change the relationship of mind to body, and eventually to food and eating."

Read More: "Yoga for Weight Loss": www.webmd.com/fitness-exercise/features/yo
ga-for-weight-loss

===================
YOGA CHALLENGE!
===================

Beginners: www.youtube.com/watch?v=-tVXfEStevY
(A 14-minute intro, perfect for beginners. If you cannot do a move, modify or skip it)

Intermediate/Advanced: www.youtube.com/watch?v=yf1MtRZx_J4
(there are 4 videos total in this series, this is the first 10-minute video)

Namaste.



Reply with, " - Yoga" after you have followed along with a video, *OR* post what you are doing for your tighten and tone Tuesday!

Edited by: VALKYRIA- at: 5/22/2012 (09:32)

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5/20/12 4:56 P

I'm glad to hear that so many people enjoyed the Tabata challenge.

Stefanie - Yes protein was a takeaway message that I got from that article. Apparently spreading it out throughout the day is a much better strategy than eating it all in a couple meals (my personal trainer seems to think that our bodies cannot easily process more than about 25-35g protein at once).

Edited by: VALKYRIA- at: 5/20/2012 (16:57)

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5/20/12 3:29 P

- Tabata! Holy cow, I only did 8 sets of one exercise (the mountain climber) but I was breathing HARD and my heart was beating FAST! And I got up a good sweat after just 4 minutes. But that was FUN! :) I think I will start incorporating that into my strength training days and do a couple of weeks of just one exercise and then after a couple of weeks I will add an exercise and keep going until I've added all five exercises.

Also, that article really stressed protein. Sounds like that is super important for recovery.

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5/16/12 6:29 P

MWF are my strength training days. I usually follow the Sparkpeople plan.

I really like the idea of Tabata. I get bored doing strength training and am competitive, I think when I am in better shape I'll definitely start incorporating this into my strength training.

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5/15/12 5:42 P

- Tabata

Whew, that was a workout! My strength training routines are usually nothing like that. It was nice for a change though!

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5/15/12 5:32 P

Yesterday was my strength training day, and I will be doing some more strength training tomorrow. I want to incorporate the tabata into my strength training but since I just started I want to take it a bit slow...

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5/15/12 5:32 P

Thanks for the info Jamie, I saw you mention something on Tabata training on FB, and I knew I had to come check this out, thanks on the info. Did it, it's like HIIT but for strength training, followed the youtube video, and my arms feel like jello after the eight push up rep (i modified), thought my arms were going to give out.

Edited by: EUEK098 at: 5/15/2012 (17:35)

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5/15/12 3:31 P

Thanks for all the great info and the app Jamie :) Especially loved the article on ways to speed up recovery. I bookmarked. I checked out the tabata video and will be doing that later today. I'll edit with a goal met once I've completed it.

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5/15/12 1:37 P

Unfortunately this Tuesday will not be a TnTT for me; instead, I'm going to TnTW tomorrow. I've been so stressed out with rehearsals for an upcoming concert and not getting in until late at night; I will finally be able to do some strength training tomorrow for the first time in a long time.

I love the idea of Tabata training; I can't wait to try it!

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5/15/12 9:55 A

Amber, If you are having swelling or joint pain issues, you might want to look into an herbal supplement for inflammation. this is the best one: www.amazon.com/New-Chapter-Zyflamend-120-S
oftgels/dp/B0009F3RW4/ref=sr_1_1?ie=UT
F8&qid=1337089984&sr=8-1 It really does work and is the most doctor recommended herbal supplement in America. I take it when my knee is bothering me. And, of course, R.I.C.E. all the way!

Glad you guys are enjoying Tabata! It is one of my favorite ways to strength train too

- Tabata

Edited by: VALKYRIA- at: 5/15/2012 (13:40)

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5/15/12 9:04 A

Perfect timing for this!! I need to do strength training tonight but work both jobs and won't get home until almost 10pm. Thanks so much for the article to speed recovery. My body has been full of aches and pain since I've been pushing it!

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5/15/12 7:19 A

tabata training

yesterday was my strength training day and I actually did tabata....I'm a huge fan of this technique! So since today is not strength training day, I'm counting yesterday! For TnTT I'm doing my usual workout, plus going to do an obstacle course!

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5/15/12 6:31 A

Jamie I love all your suggestions. I know tons about nutrition but fall short of knowledge when it comes to fitness.

My body wants to keep moving but I have one bad ankle that I have had my entire life. I make excuses when it is bothering me, to not exercise. I have never thought about proper recovery. And just Monday, I over worked my ankle and instead of ignoring it, I put ice in a bag and put it on and off. That was all I knew to do. After reading your article, I looked up what anti-inflammatory medication was and realized ibuprofen was just that. I popped a pill, and have it wrapped in an ace bandage now, and elevating it any chance I can. I hope I am doing it right. I think I covered the R.I.C.E stuff. I'll just have to work around my ankle until it feels better.

I love the idea of Tabata Training. Thinking about doing reps in seconds vs actual counts would make it easier on someone like me, who just tends to loss count anyway. I get so focused on the form I have no idea how many I have done.

Tabata training

Edited by: DAYTHYME at: 5/16/2012 (03:49)

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5/14/12 10:15 P

"The pain of quitting is far worse than the pain of working out"
photos-ak.sparkpeople.com/nw/5/9/l59853111
.jpg

Welcome to TnTT!

===================
ARTICLE
===================

18 Scientifically-Proven Ways to Speed up Recovery!
I love this article, and I am a huge proponent of herbal supplements and tart cherry juice --- works for me, as well as a good, long sleep :)

Check it out:
greatist.com/fitness/18-scientifically-pro
ven-ways-to-speed-recovery-031512/

===================
CHALLENGE!
===================

Tabata Training: This is a powerful, time-saving way to get your strength training in while working up quite a cardio sweat and you need NO EQUIPMENT.

This is how Tabata training works: You do as many reps of an activity as you can (with good form) in 20 seconds, then rest for 10 seconds. Repeat 8 times (total time = 4 minutes per move). A workout will generally consist of 4 moves, which means you can get an excellent total-body strength training routine in just 16 minutes (that's only 1.11% of your day!)

You can gauge your progress over weeks and months by counting how many reps you were able to do of each move on your final set of 20 seconds (for example, you might be able to do 20 crunches in set 1, but by set 8 you might be down to 14, so you would record the 14 and try to beat it next week).

Here's a sheet to track your Tabata training: www.madefittv.com/download/tabata_trackshe
et.pdf
And if you are interested in a free app for timing your intervals, check this out:
itunes.apple.com/us/app/tabata-timer/id391
275156?mt=8

Finally, the workout! here's a great example of a beginner Tabata workout (remember you can modify the moves to be relevant to your fitness level: for instance, doing wall-pushups or knee-pushups instead of pushups, doing squats instead of lunges, or doing one-legged burpees).

www.youtube.com/watch?v=do5naOXC10w

Reply with " - Tabata" when you have finished at least one move -- eight sets of 20-seconds *OR* share what you did for your Tighten and Tone Tuesday!

===================
YOGA!
===================

No yoga this week, because next week is weight-loss yoga week :)
Be sure to get a good stretch in!

Edited by: VALKYRIA- at: 5/15/2012 (09:56)

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5/13/12 12:43 P

Tried to do tntt pilates video but kept freezing and hurt neck and back so didn't finish. About five mins of video twice. Froze 14 times and kept doing exercise thru freeze so did more than five minutes but didn't finish so won't say I did the video because I didn't do all the exercises. I will continue trying tntt videos every week but this week was just torture lol it's not for everyone lol. For now I'm sticking with coach nicole's boot camp dvd. Lol

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5/11/12 8:37 P

Pilates for TnT (This is my favorite Spark vid)

Edited by: ASHERAH123 at: 5/11/2012 (20:39)

Posts: 91
5/10/12 1:12 P

My strength training for this week is just my spark strength training on my fitness page. I definitely want to try the pilates (when I'm in a little bit better of a place strength wise). Also love those yoga moves, I often have sore muscles in my back and these seem to help :)

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5/10/12 12:50 A

Swimming including deep water aerobics for 45 minutes, walked 2.5 miles, and an hour of yoga. Yay me!

I currently do not have a place to try the pilates work out, but I will soon!!

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5/9/12 1:19 A

Ooh, the Pilates Abs workout sounds awesome!! Will try it out 2mr or Thurs, then add the "goal met" icon to it.

For TnTT, I attended the "Get Pumped" grp fitness @ the gym (I got most Tuesday nights) and Tone & Tighten, she did!! Worked out the entire body, using free weights, body bar, own weight, mat, etc whew! My thighs, abs, etc are burning!!! Then I stayed for the "Triple Threat" class, which is step, aerobics, jumping rope & some dancing lol

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5/8/12 11:12 P

I added weights on an extra song during Zumba class! I'm feeling it, for sure - but I got through it!

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5/8/12 11:12 P

Did the fire 45 EZ, a cardio class from the turbo fire system. For some reason, i was on the lower end of my intensity level. Added a 10 minute trainer yoga thingy.

Edited by: EUEK098 at: 5/8/2012 (23:15)

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5/8/12 10:04 P

I worked my arms today. I used the day 3 video for the January Jumpstart Challenge. I know, it's not January. I decided to try the challenge again because back in January when I was doing it, I got really sick with bronchitis and was out for about a week and a half or so and then I tried to restart it and I just decided I couldn't handle it. My body wasn't ready. So I changed to some easier routines and vowed to come back in a few months and kick that challenge's butt. I admit to being a bit sore, but I admit even more to being proud of myself. I'm doing it this time and it hurts SO much less than it did in January. I may not have changed much in the way of weight or inches yet, but I have DEFINITELY noticed this!

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5/8/12 9:01 P

- Pilates

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5/8/12 8:51 P

pilates

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5/8/12 5:47 P

I am going to give the Pilates a try when I get home...I'll try to remember to let you know how it goes. I have never really been a fan of it, but willing to give it another shot.

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5/8/12 3:59 P

I did two sets of 13 reps of bicep curls and hammer curls with 5 lb weights. Also did housework. Including vacuuming, sweeping, and swiffer mopping the floors.

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5/8/12 3:54 P

- Pilates!

And all I think about is Iron Man asking Captain America if he does Pilates.

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5/8/12 2:51 P

- Pilates!
I'm sure I looked ridiculous which is why I did these in my bedroom and I locked the door so no one would walk in on me LOL but I felt it in my abs :) Thanks Jamie and I'm going to try 30 second bursts of sprinting in my walk later today for HIIT.

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5/8/12 12:54 P

- Pilates

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5/8/12 12:45 P

I'm definitely going to try the Pilates tonight after I get home from the gym.

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5/8/12 12:38 P

I'm not actually sure if my doctor would release me to do these types of exercises...she has told me only low impact. So right now, I'm just walking and stretching. However, I am looking into getting some weights to go with my walk. My doctor just wants me to be very careful. Right now, my calves are getting the good workout...I can tell that I'm building some muscle in them! I will try some of the yoga poses, because it just seems that those are stretches...I should be able to do those!

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5/8/12 11:15 A

I'm going to try the pilates tonight for part of my workout. No promises I'll like it, but I'll give it a try!

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5/8/12 10:23 A

- pilates!!!!!!

thanks for the great articles, motivation and ideas jamie! I just got home from my early morning walk/stretch and running some errands...the biggest challenge that I have for myself today for TnTT is to stay standing for 8 hours straight and keep moving! I work on my feet for 8-9 hours every day, but today I am off. I know that if I sit or let myself slow down I will get lazy...which will lead to boredom...which will lead to cravings! So today, I am gonna keep moving...just waiting for my husband to go to work so he doesn't think I'm crazy! hehe

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5/8/12 9:34 A

I don't know where I would be without my HIIT attempts. And I say attempts, because sometimes I feel so naive about doing it, but I put my all into it. I find that it really helps me.

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5/8/12 7:35 A

Awww, you had to pick my least favorite video. I look like a beached whale with some of those moves, haha! I'll do it, but I won't like it!


I have heard HIIT being tossed around a lot, but never understood it. Thanks for sharing. Didn't know it was as easy as 30 seconds a day. I need to find something that I enjoy, so I'll work on doing that this week.

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5/7/12 11:56 P

- Pilates

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5/7/12 11:54 P

"One of the best ways to increase your motivation to exercise is understanding the importance of exercise:"
24.media.tumblr.com/tumblr_m3ocf5q0HV1ru1t
goo1_500.jpg

Welcome to TnTT!

===================
ARTICLE
===================

One of my favorite workouts involves HIIT (High Intensity Interval Training). Although this isn't really a form of strength training, This powerful form of exercise will burn your belly fat without compromising hard-earned muscle tissue, making it a powerful companion to your strength training routine. "HIIT provides the same or better aerobic and fat burning benefits as traditional forms of exercise but with a much reduced time commitment involved."

Here's a link with ideas for beginning a HIIT workout: pcosinfo.wordpress.com/news-research/hiit/


===================
CHALLENGE!
===================

If you thought crunches were the best ab workout, think again! Crunches only isolate part of your abs and never really work your deep, inner muscles. If you are looking for a way to rev up your core workout, give this a shot.

Pilates Abs Workout:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=996


Reply with " - Pilates" when you have finished, *OR* share what you did for your Tighten and Tone Tuesday!

===================
YOGA!
===================

Yoga Spotlight

Downward Dog: www.mindbodygreen.com/0-697/Downward-Dog-P
ose-Howto-Tips-Benefits.html
This basic pose is great for those who carry a lot of tension in their upper back (right below the neck). Pay close attention to the beginner video.This pose has the benefits of being relaxing AND load-bearing, which will strengthen your muscles isometrically as it releases tension in your upper back and upper thighs.

Cat Stretch: www.youtube.com/watch?v=4MbO3-U4rSk
This is a great way to relieve tension in the lower back after an intense workout. Remember: gently coax your body into a good, deep stretch--but never push to the point of pain. I love this video because it also focuses on the breathing patterns which help relieve tension in the muscles.

Namaste.

Edited by: VALKYRIA- at: 5/8/2012 (15:55)

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5/7/12 1:00 A

"Hop Scotch Circuit!"

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5/6/12 10:30 P

I did my boot camp with coachnicoles dvd....wooo !

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5/6/12 10:19 P

Hop scotch circuit done! How fun!

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5/5/12 11:51 A

I really need to work on upping my strength workout times. My legs probably need the most work...they're kind of weak. Though, having to hold up all this weight, I'm not surprised they can't handle a lot at one time.

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5/5/12 8:20 A

I was sick all day and confined to the sofa... but bookmarked to do another day!

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5/3/12 10:23 P

My pc broke. so i use my smart phone.

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