abs

April 28: Triple-A treat

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Today’s workout is a Triple-A treat. A triple treat of As.

15 minutes of arms, abs and arse (or as the Americans say, ass, the Germans say, hintern, the French say, derriere, and the British say, bottom).

Squats, lunges, push-ups, plank …

Feel the need to write a poem but can’t think of a line to go next …

Ok, here goes …

 

Squats, lunges, push-ups, plank

While they’re being done, your mind goes blank

All you want to do is improve your rank

When they’re all finished, your body says thank … you.

 

If I had a job, I wouldn’t quit it, don’t worry!

Wishing you a wonderful day.

April 23: Tough ab workout and flexibility

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For today’s exercise, I thought I’d search for something different from somewhere different, but I knew it had to be stomach-centric. When I plank, I’m gobsmacked at the pudding that hangs from that area! When the fitness instructors plank, their bellies stay flat and taught. How is it so?! I can’t even ‘blame’ having kids on this excess! So that’s a new goal for the end of fitfor15in15 – to plank without the pudding.

Thanks to the Internet, ask and you generally shall receive. I liked the name of this – Get Fit Fast Ab Workout – 15 minutes of pain – and ignoring the physique of the totally ripped bloke without a shirt, thought I was up for it.

Ahh, no … nowhere near up for it. Apart from it feeling a bit militarised, with the host, Adam Harper, barking at his buddies, “Don’t you give up on me!” *cringe* it would be a brilliant workout for someone who has the fitness levels of, say, Adam Harper and his buddies.

Wowsers it was tough. I couldn’t do any of the exercises properly, or for the entire duration, apart from the side plank hip lower one. I’ve learnt some new exercises though and will try adding them into any homemade routines. The last one, touching your ankles through bent, spread legs, may become a regular. (I really had to giggle at the end of the show, when the host plugs his company’s t-shirts. If they’re so good, shouldn’t he be wearing one?!)

A lot of the raised-leg exercises hurt my lower back, so I did them with bent knees. I realise this made them much easier, but I’m not an advocate of pushing through the pain, yo. Especially when it’s yo back, yo. Overall, I’m not proud of my efforts in that workout, but it’s something to do again and refer back to, in order to keep improving. It’s motivation to plank without the pudding! Plank without the pudding! (A new mantra?!)

One thing I am proud of today is the realisation I’m becoming more flexible. Yesterday and this morning, I was able to touch my nose to my knees for the first time, albeit briefly, but that is a massive improvement from January. Sure it can be contributed to four months of moving, but I also think yoga is making a big difference. I’ve done two yoga classes, here and here, in the past week and I really think my hips are loosening up, which means I can bend further forward. Morning stretches, as part of my morning routine, will have also played a role.

Have you been doing something regularly and noticing an improvement? It’s such a nice boost, isn’t it?! Please, tell me about your successes.

  • Physically Fit: Get Fit Fast Ab Workout
  • Mentally Fit: Sitting in the sun for 10 minutes
  • Nutritionally Fit: Fourth day of fasting on the 5:2 Diet – 500 calories
  • Minimalism: Nothing today – other than minimal calorie intake 🙂

Wishing you a wonderful day. Here are some photos from my walk home yesterday evening after meeting Iva.

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The long way home

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The sun was a huge ball and created a wonderful sunset glow

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The sun sets on another day in Tulip Military School

March 31: Lausanne, push ups, abs and other inspirations

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Beautiful Lausanne on Lake Geneva

Up until seven weeks ago, I’d never been to Lausanne, on Lake Geneva, and today I found myself there again, to see an old friend from London days. Brett and I worked in media, we had mutual friends and occasionally often found ourselves propping up a bar, beer in hand, watching said mates being idiots.

We’re older and wiser now, and chatted about the past and present (during the breaks) while Brett worked as a cameraman covering the current Iranian nuclear arms talks. When the presenter asked me if I was interested in the outcome, I had to confess my complete lack of knowledge (I dislike the word ignorance) on the subject. Unfortunately I couldn’t learn more from her, because her live news crosses were in Persian! The line-up of journalists and crews under those tents was totally multicultural.

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Reporting from Lausanne on the Iranian nuclear discussions

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All the outside broadcast (OB) vans

Overall, a great afternoon gasbagging and drinking tea down by the water in the freezing wind. Definitely good for the soul! Thanks Brett!

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Mates for 20 years

For the workout today I made something up, which now has my arms shaking. Initially, the 15 minute plan was to alternate one minute of push ups with one minute of abs, but after the first two minutes I could only manage 30 seconds of push ups. So it became 30 seconds push ups, one minute abs, 30 seconds push ups etc. All the push ups were done on my knees – I’m still not strong enough to do a full push up. But I’m getting there. Using the timer on my phone, I wound down the clock and I know my arms, more than my abs, will be sore tomorrow. That might make amends for the chocolate croissant I ate in Lausanne!

Following on from Sal’s inspirational story yesterday, I was thinking, on the train, about other things that have made a lasting impression on me. I’ll limit this to two for now.

The first ‘person’ who came to mind was actually a frog. Watching Kermit the Frog do his Sesame Street News Flash stories made me want to be a journalist. Stop laughing. Ok, start again, because here’s a silly clip where Kermit tries to find out what makes people angry. For me, his incredible job allowed him to ask all the interesting questions, even if he sometimes never received a proper answer. Overall, those spots made a huge impression on my once overly inquisitive mind. Now I’m happy to just let some things remain unknown, possibly such as, for example, in-depth details of the Iranian nuclear debate.

The second big impression I want to mention was a feature story written by Gay Talese. While studying a Masters of Publishing in 2009-10, one of the subjects introduced me to his amazing magazine article about Frank Sinatra. In 2003, Esquire named it the greatest story they’d ever published. Even if you’re not a Sinatra fan, I vouch that you’ll still enjoy it. Oh to be able to write like that!

Fancy sharing some of your inspirational moments or favourite influential people?

Wishing you a wonderful day. And here are some other pictures from today:

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Still getting used to the missing flagpole – it came down in the wind yesterday. Now we have an even better view!

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Looking over Wohlen towards the Swiss Alps

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The flowers are coming! The sign says “Flowers for self picking”

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A beautiful magnolia bud, I think?!

March 5: fitfor15in15’s 43 for 43

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I love a bit of a play on numbers so today, for my 43rd birthday, I’m going to do 43 various exercises for 43 seconds each! This, my friends, is the silliness I’ve been gearing up for over the past few days. Sorry if it’s a disappointment!

A few months ago, if someone had asked if I even knew 43 different exercises, I would have struggled. But now, thanks to all the different fitness videos from the past two months, I had a ball choosing which ones I wanted to do. Decisions were made on the fly, so it probably doesn’t flow very well, but I didn’t want to do all arms first and then all legs etc; the focus changes regularly.

Here’s a table of what I did and how many repetitions (in brackets) I could manage within the 43 second time frame set aside for each exercise:

  1. Normal crunches – lying on the back and small pulses up (26)
  2. Crunches to the left – with the left arm low, bending to touch outside of left foot (24)
  3. Crunches to the right – with the right arm low, bending to touch outside of right foot (25)
  4. Star jumps (43)
  5. Standing bent knees to alternate elbow (40)
  6. Standing like a star, touch right hand to left foot, straight legged, stand straight, alternate (17)
  7. Deep squats – legs and feet together, squat deep then up to standing position (19)
  8. Deep squats – feet hip width apart, toes out, squat deep to standing (17)
  9. Angel wings – holding weights, standing tall, move arms straight up and down in arc (18)
  10. Straight arm dead lifts – straight arms in front of body, lift to eye level and back down (17)
  11. Bicep curls with tins – bending at elbows, arms close to body (28)
  12. Tricep curls with tins – arms bent backwards, bending at elbows, forward and back (29)
  13. Left jab with tin – left foot forward in boxer pose, sharp, quick punches (54)
  14. Right cross with tin – still with left foot forward, twist through the oblique on extension (43)
  15. Right jab with tin – right foot forward in boxer pose, sharp, quick punches (54)
  16. Left cross with tin – still with right foot forward, twist through the oblique on extension (43)
  17. Skipping with single feet
  18. Skipping with feet together, more like a jump
  19. Forward lunges on both sides (forgot to count)
  20. Backwards lunges on both sides (14)
  21. Right side lunges – taking right foot wide and sinking low, from centre stance (16)
  22. Left side lunges – from centre standing position, place foot wide to left, then back (16)
  23. Plank
  24. Swimming – lying on stomach, slightly lift arms and legs, beating alternately
  25. Back bow – like swimming pose, but lift arms and legs all at same time (23)
  26. Calf raises – using a door frame, sink low and raise to tip-toe
  27. Pulse squats – sink low with legs together, at lowest point start small pulses (46)
  28. Pulse squats – sink low with legs wide apart, toes facing out, at lowest point pulse (56)
  29. Push-ups on knees (22)
  30. Standing butterfly swim with tins – in a squat position, push hands out, sweep back (22)
  31. Wide squat and low punches with tins – back bent, punch opposite hand to foot (forgot!)
  32. Straight leg toe tap – using tins, straight leg march, opposite hand to foot (33)
  33. Mountain climbers (MC) normal – alternate foot tap (not jumping) (45)
  34. MC right – tapping right foot lightly to floor, close to elbow (12 on toes, 12 on knees)
  35. MC left – tapping left foot lightly (12 on toes, 15 on knees)
  36. Rowing balance V pose – balancing on bum, arms come back like a rower as legs go out (21)
  37. Back baby bend – lying on back, with legs bent, knees to side, reach arms through and curl (23)
  38. Standing upper cuts with tins – upper cut boxer punches, nice and fast
  39. Shoulder press with tins – reach both arms over head, elbows come back to shoulder height (22)
  40. Camel pose pulses – sitting high on knees, lean back and pulse to stretch quads (30)
  41. Butt kickers – running on spot as fast as you can with feet trying to touch your bum
  42. Hook punches – standing in loose squat, elbows shoulder height, swing arms round
  43. Burpees (11)

Yep I saved the best for last. I hate burpees! If you don’t know how to do them have a look here. I didn’t do the push up in her version, just the legs out and in and jumping up.

I’m really pleased I managed the entire plank on my feet and didn’t sink to my knees. This means my core is getting stronger!

So that’s my birthday fitfor15in15 for you! It’s been a great day so far – Leo served prosecco and cake as breakfast in bed, then I spent a few hours responding to emails and messages which was great (my family and most of my friends are in Australia, so the time difference meant they’d messaged me while I was asleep) and now it’s time to get ready for dinner. We’re going to a fancy steak restaurant in the city, where I’m sure I’ll have a few beers and maybe a glass of red as well. And maybe cake … but probably not (never say never!) because I’ll be full from dinner … and as I must keep reminding myself, I’ve already had cake today!

And before you go, please check out fitfor15in15s fourth guest contributor post from outdoor enthusiast Kate Lehmann. Kate thought she’d never stop being a hiker, but a new challenge came along and has been grabbed with both hands, literally.

Wishing you a wonderful day.

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Leo bringing the cake upstairs for breakfast

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I took it from the angle that switched the numbers! Ha! Not sure why, I don’t mind being 43!

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Another wonderful bunch of flowers from Leo. Love the colours!

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Feeling sweaty but good!

February 27: Five hours of cleaning and 20 minutes of ab work

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You read that headline right. Today, I cleaned the neighbour’s house for just over five hours. It shines. It’s spotless. Leo will be disappointed when he comes home because all that cleaning was done somewhere else! Ha!

My back aches a bit from the vacuum cleaner (they have a German Shepherd – lots of hair!) but unlike last month when I decided four hours of cleaning was enough exercise for one day, I wanted to do more.

As predicted, yesterday’s Pilates workout really gave my stomach muscles a hammering. I could feel them all day and cleaning the top of the shower gave them a good stretch. Luckily I haven’t sneezed yet; I think they’d yell “hello!”.

Because my abs feel good, and my tummy feels a little flatter, I thought I’d concentrate on core again with something new – this 20 minute advanced total abs workout from GymRa. I am officially nuts! I should heave read the comments on the video first – this is tough! My abs were cursing me after five minutes, but I made it to the end … and am a bit scared about what tomorrow will be like.

This could be a great addition to anyone’s weekly program. They suggest you do it three times a week on alternate days. You don’t need any equipment, just those abs … and arms and legs. The instructor Christine Khuri has an incredible six-pack stomach – majorly daunting, but impressive at the same time. She looks like someone who takes exercise very seriously.

The GymRa website has a free 30-day trial you might be interested in. You can create your own workouts by adding exercises to a video timeline which is pretty cool. I have no affiliation with this company whatsoever and am just providing this information in case you think it could be beneficial.

After yesterday’s glorious sunshine …

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The sun sets on a beautiful, sunny day

And a homemade treat, with help from Pastora …

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Yummy chicken and Spanish ham croquettes for dinner

It returned to a strange old dark’n’gloomy day today …

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Early morning snow

Speaking of strange, I did something strange today too – I had to pick up a rifle. It was heavy and freaked me out. I doubt it’s loaded, but it was sitting in the neighbour’s house and I had to clean the floor underneath it, so I picked it up … tentatively … and put it back down again straight away. In Switzerland, men from 19 years of age start compulsory military service, which continues until they’re 34. Everyone keeps their gun. So there are a lot of guns in Swiss houses. But, thankfully, minimal gun-related crimes.

On a much lighter note, here’s a field of poppies to give you something nice to think about. It was taken while walking the Camino in Spain, 2011.

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Ahh … that’s better …

Wishing you a wonderful day.

February 16: Day three of the Fitness Blender Challenge

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I’m feeling a wee bit tired. Not quite exhausted. But not on top of my game. This “Fitness Blender 5 Day Workout Challenge to Burn Fat & Build Lean Muscle” is really enjoyable, but I think it’s getting the better of me!

Day three today, which moved the focus from legs and arms to high-intensity interval training for abs and cardio. I felt amazing after finishing this 52-minute workout this afternoon, and should have written about it straight away, because now I’m too tired (10.19pm) to rave about it. The exercises are fun and the hosts, Daniel and Kelli, keep you motivated and smiling, despite their cheesy banter. Normally I would find stuff like that quite nauseating, but for some reason, with them, it’s just really cute.

The morning started well, despite feeling incredibly tight in the legs. I’ve rediscovered muscles most normal people have. My thighs and glutes hurt just walking. It’s a good kind of pain, but it’s made the morning routine stretches even harder, and, most likely, even more necessary as a great way to start the day. I met my friend Tineke in town for lunch, so I also walked 40 minutes to the bus and back (in total). Combined with a 30-minute stroll around the city, the legs really have had a good workout.

How do people manage to run consecutive marathons? And how’s this young woman who holds the world record? I’ve done three 50-minute workouts in a row and I’m knackered! Because the exercises are harder and the workouts are longer than what I would normally do (especially on consecutive days), I hope it’s really making an impact on my fitness, that can be maintained and improved upon during the next few weeks.

This 5 Day Challenge could be a really good thing to do once every three months, just to give yourself a little boost. At the moment, I’m kind of cursing it, but finishing it on Wednesday might also be a sad day – I’ll miss their laughs!

Here are some photos from today.

Wishing you a wonderful day.

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When the snow melts, it goes fast!

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The melting snow has brought down some sweet, little moss clumps off the roof

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It was very foggy here today. That’s the view to my favourite farmhouse, on the walk to the bus

February 3: Rebecca-Louise Smith workouts

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Don’t you love it when you find something that backs up your own way of thinking, just after you’ve thought it? My nutrition at the moment isn’t ideal, but during the month of February I want to wean myself off some (not all!) of the “bad” things and introduce other alternatives.

There are courses out there providing recipes and eating plans for 8-12 weeks, such as I Quit Sugar and Kayla Itsines (to name just two of many!), but at the moment, for me, they feel slightly overwhelming – just the THOUGHT of cooking all those new dishes every night saps me of energy! Cooking has never really been my thing (eating on the other hand is a totally different story!), so the pressure of learning another recipe, and going through the motions, every night gives me the shivers.

And then this morning, I read this article from Leo Babauta, who writes the very popular website zenhabits. He hit the nail on my head!!! Well, he hit the nail on the head of what I’ve been thinking about for the past few weeks. Jumping into something new is tough. We’re all gung-ho about it and enthusiastic, then reality kicks in. We falter, and then get mad at ourselves for faltering. And then give up, because, hey, we’ve faltered.

By keeping the expectations realistic, the flow and transition should be smoother. That’s why this site is fitfor15in15 – apart from being a catchy title, the idea behind it is very simple. Just 15 minutes of exercise a day. Some days you’ll want to do more, like me today, and some days you’ll struggle through the minimum, but by making it a regular, and achievable, habit, it’s not so tough; the thought of it isn’t draining.

So for nutrition, just like starting to exercise, I’m using the whole ’21-days to make a habit’ concept, and hopefully by the end of this month I’ll be less inclined to buy the not-so-healthy option and actively search for something better. Baby steps! (I’m going to miss those jam doughnuts …)

Now (mmm … doughnuts …), onto today’s exercise …

I felt like doing more today, something intense! Searching “tough exercise” on YouTube resulted in these two (and other) videos from Rebecca-Louise Smith, who appears to be a pilot as well as a fitness trainer.

First up, I did her Military Boot Camp Workout and then went straight into the 7 Best Ab Exercises, for a combined total of 25 minutes.

Even the realisation that I had to do burpees in the first video didn’t put me off! Ok, I may have groaned in disbelief, but incredibly, I did them (still with shabby form, I suspect) and it wasn’t too bad. And the planks at the end of the second video were tough. I went to my knees after about 10 seconds – all part of the process, I know, and something to aim higher for next time.

I’ll definitely keep a lookout for Smith’s videos again. On her website, she says being healthy requires 80% proper nutrition and 20% fitness – something I hadn’t read before. These words have provided another boost in this year-long campaign to look at what I can do better, to make me feel better.

Wishing you a great day. (It was a bit cold here, so that’s why I stayed indoors!)

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Chilly

January 22: Ch-ch-ch-ch-changes

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The snow was so perfect and fluffy, I wanted to swim through it

The three-week mark has delivered some noticeable David Bowie Ch-ch-changes. This morning during my stretches, my elbows touched the ground for a few seconds! Brief, but satisfying (before the pain told me to stop overdoing it!). My jeans weren’t Horrifically Tight – now they’re just Uncomfortably Tight. I feel slimmer in the outer thighs and that makes me happy. Plus, my arms also seem to have lost a few fatty lumps and bumps (plenty more to go!) and feel much stronger. These are all positives to keep the motivation high.

My workout today was another YouTube find from Jessica Smith TV – short, sweet and focused on something I need to do a lot more work on. The butt. Her exercises were really good – some I hadn’t seen before – and it was all over in 15 minutes. The background noise was a little distracting, but if you can overlook (overlisten?) that, then I think you’ll enjoy it. She also gives relevant instructions while you’re doing the exercises to make sure you’ve got the right posture and so on. Thumbs up. I watch the video on my phone and move it around on the floor while exercising. Handy to not have to crane your neck to watch the television.

I went into town today, walking to and from the bus. Once again, I was running late (walking on the road instead of taking the short cut through the fields adds a few minutes which I keep forgetting about), so I had to run for a few minutes down the hill (happy that it wasn’t up hill!). But I stopped when I saw these guys – how nice for them to be outside! Their happy meandering and munching was a good thing to see.

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Welease Bwian! The cows were an unexpected sight today. Normally they’re in barns during winter. What a great release for them.

This article caught my attention today too – do you think you’re working out wrong? The author makes a good point. Sometimes I feel like a 30-minute exercise video has more benefit than a two-hour walk. Should we be exercising ‘smarter’? As long as we keep mixing it up, I think we’re doing ok. Variety is a good thing. And so are the changes.

Here’s some live Bowie if you fancy.

Wishing you a wonderful day.

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Walking alongside a little stream on the way home