exercise video

February 24: Boogie on down!

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Today, I painted the ceiling, did the grandfather clock, tried to pon di river and for the first time in my life, twerked. And I couldn’t stop smiling.

Keaira LaShae is an American singer with one helluva happy-go-lucky, smiley, infectious personality, who does fitness dancing on the side. She can do those moves! I cannot. But her 20 minute reggae dancehall workout has got to be close to the most fun you can have attempting an exercise video. She makes hair flinging look graceful and loves what she does.

Reggae wasn’t part of my life until 1999, when I travelled to the Caribbean with friends to watch Australia play the West Indies in four cricket Test matches. While walking through Bob Marley’s home (now a museum) in Jamaica, I realised I didn’t own any reggae music, let alone one of his albums. After two months on the islands, I loved it as much as any local and now count Could You Be Loved in my top 10. ‘Mainstream’ reggae, I know, but reggae none-the-less.

The track playing on this video was good to move to, but I laughed pretty much the entire time thinking about what I must look like – no rhythm, no hair flinging, no hip jiggling skills, no style … but it was 100% fun. Keaira must rip up the dance floor on a regular basis.

I totally recommend this to put yourself out of your comfort zone for a while, and so you can appreciate the skills of talented dancers. You learn the moves separately at the start and then perform them together as a routine, twice. It’s hard to remember what comes next if you don’t know the names of the moves, but hey, it’s really enjoyable. Despite my best efforts, and Keaira’s encouragement, I didn’t sweat as much as she did – probably because I wasn’t exercising in a cropped denim jacket!

Trying reggae dancing is another thing that’s taken me by surprise in the past few days. I don’t know what’s going on with me lately. Yesterday, I made a healthy nut slice – that’s three days of baking in a row!

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This is yum and healthy!

This recipe has been on my ‘to do’ list for ages. (I used rice malt syrup instead of honey.) And now that I think about it, I do know where this cooking bug has come from …

In the past few weeks I’ve been getting organised, using the KonMari Method. First up was clothes, then books, and I’ve started with papers. By following Marie Kondo’s suggestion to put everything of the same type in the same place, I’ve finally gone through my phone and collected all the screen grabs of various recipes and stored them on the Evernote App.

I’ve been taking screen grabs of recipes for homemade beauty products, natural cleaning products and interesting healthy food for years … and done nothing with them. I keep too many photos on my phone and could never find a recipe when I wanted it. But now they’re all stored as ‘notebooks’ on Evernote and I’ve been using the ‘Recipes – Food’ one regularly. Yahoo! Everything in its place!

Going through the phone and finally putting all those photos in one spot where I can access them easily has resulted in this extraordinary bakefest. A cake, a loaf of bread and yesterday’s nut slice. Plus, Pastora’s coming over tomorrow to show me how to make a Spanish soup! Hold the phone!

Have you been doing anything out of the ordinary or out of your comfort zone lately? I’d love to hear about it if you’ve got the time!

Wishing you a wonderful day.

February 23: The need for cardio

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After running on Friday, I wanted to recreate that enjoyable whole body moving feeling today. Saturday’s arm workout and Sunday’s walk were nice, but now that Leo’s not around to laugh at me, I mean, now that it’s the start of a new week, it’s time to sweat! It’s raining outside, so that was my perfect excuse to look for a cardio workout video on the internet. There are so many, it’s a matter of knowing what you do and don’t like.

Initially I searched for Billy Blanks, on the suggestion of my friend Sandra, as he does Tae Bo routines, some focusing on cardio. But I quickly worked out what I don’t like about his workouts – the back-up athletes’ incessant counting did my head in just previewing these videos. Close to an hour of that stuff? No thanks. If you can handle listening to people count from one to eight non-f’ing-stop then, please, check out his Bootcamp Cardio Sculpt, his Bootcamp Cardio Inferno or this older cardio workout. They look like great workouts but I just couldn’t subject myself to that noise. Maybe I’ll try doing one of the classes next week, with the sound down. Maybe.

I ended up going with a 30-minute fat burning cardio workout from Bollywood actress Bipasha Basu. It’s the first time I’ve done one of her Good Health 24/7 videos and I was struck by how much she looks like Angelina Jolie with her hair up. Incredible!

At the beginning, the workout seemed quite tame (neck and ankle turns in the warm-up and so on) but when the proper workout started, my goodness, Basu and her team had me moving! The music was a bit techno-ish, but with the sound down you can still follow her dubbed instructions (it seems exercising and talking at the same time, a la Jillian Michaels, is not her thing).

There’s a water break which is needed, but other than that it’s go go go, with marching in between exercises to let you catch your breath. You don’t need any equipment, except maybe a mat for the push up exercises, but you will need a bit of space as there are forwards and backwards jumps and walking lunges.

Now that the routine is finished, and beads of sweat are still trickling from my forehead, one question needs to be answered. How did Basu not sweat?! Was her studio air-conditioned? Did she have someone pat her down between takes? She was a vision of concentration and perfection the entire time!

Speaking of concentration, do you think you’d have what it takes to run a marathon? I’ll sign off now and leave you with my second guest contributor, Karie Parker, who in less than five years has gone from being an occasional treadmill jogger to a marathon runner. Take it away Karie!

Wishing you a wonderful day.

p.s While watching the last Inspector Montalbano episode yesterday (sob sob!) it felt like two earthquakes rocked our neighbourhood. The whole ground and front side of the house shook with the impact. Hours later, once we could be bothered to move off the couches, we saw what it was – the new snow from Saturday on top of the old snow became too heavy, and three quarters of it slid off the roof in two thunderous movements. It’s incredible how such a small amount of snow shook the house so much and made such a racket.

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New snow on old snow became too heavy for our roof – nearly all of it was dumped on our doorstep. What a noise!

February 21: 20-minute arm workout

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What a difference a day makes! The sunny times yesterday have now returned to snow.

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The beautiful spring weather of yesterday …

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… and back to winter today

I feel sorry for the poor people involved in the Fasnacht Parade today … what a disappointment! Yesterday, half of Bern would have lined the streets to see the floats and enjoy the bands and elaborate costumes. Today, people will be more inclined to lie on the couch! It’s been snowing since 10am – big, fat snow flakes for six hours so far – and all the greenery is white again.

Hard to believe I was jogging through the forest 24 hours ago. My legs are feeling pretty good, so maybe I need to stretch myself to 5km next time? My arms still feel a bit sore from Tuesday’s workout, so I thought maybe I’d capitalise on that and give just the arms a flogging today. It’s no secret – I want toned arms! These days some women dream of having “Michelle Obama arms”. When I was in high school, we wanted “Madonna arms”. Over 20 years later, I’m toning down the expectations, knowing how much genetics plays a part in all of this, and toning up what I’ve got.

This 8 min 23 sec video, from a ballet studio in Brooklyn, focuses on the arms, shoulders and back with six exercises. Make sure you grab some weights first – I used the trusty chickpea tins. Once you learn how to do each exercise, you can press pause on the video to complete each set of repetitions, before moving on to the next exercise.

For the exercises using single arms, I did two sets of 16 repetitions each side, so they took longer. For the exercises where both arms moved at the same time, I just did two sets of 16. By doing this, the workout totalled 20 minutes, and my arms are shaking as I type! I had to modify some of the exercises (and do one on my knees), because the ceiling in the office is so low.

The instructor uses quite a few ballet terms, so if, like me, you’ve never done a ballet class before, prepare for an education!

Last night we went to dinner with the neighbours Liliane and Rene, and their friends Lotti and Fritz. We spend a lot of time with these guys, especially outside by the pool in summer, along with another couple Eve and Paul.

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From l to r: Rene, Fritz, Lotti, Liliane, me and Leo. Rene looks very small here – he’s actually very tall!

Because we don’t cook a lot of meat at home, I had an amazing steak with salad … and fries 🙂 Yes, I still haven’t completely changed my diet, and at the moment, that doesn’t concern me at all. Doughnuts/donuts are no longer on Saturday’s shopping list, but I’ll still go to town when I … well … go to town!

So, that’s it for today. I hope you’re enjoying the weather, wherever you are! (Those in North America and Canada may not be so excited by what’s happening around them.) And keep an eye out next week for fitfor15in15’s next guest blogger, Karie Parker, who is preparing for her third marathon.

Wishing you a wonderful rest of the weekend.

And as usual, on Saturdays, I like to post some articles and videos I’ve enjoyed this week. Hope you like them too:

Austin Raye is a very fit man. This short video shows his flipping talents. Thanks for bringing him to our attention Rachel!

An enjoyable article and interview with American television presenter Dan Harris about meditation, from the guys behind The Minimalists.

For art lovers out there, this is a book about bark. The pictures are not as dry as the subject matter sounds (badoom tish). Totally beautiful. Thank you Jocelyn, for the link.

This story about cycling, and the rise in popularity of cycling tours, made me feel nostalgic for my trek down the west coast of America in 1999.

And this is just silly! A robot hat has been made in Japan to feed runners tomatoes. John, you are responsible for filling our minds with such craziness.

February 18: Fifth and final day of the Fitness Blender Challenge

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It’s finished! I survived! And to be honest, at the end of today’s workout, the temptation was high to continue exercising with another Fitness Blender video on YouTube. Could it be today wasn’t as tough as they predicted? Or is my brain and body enjoying this strenuous exercise phase?

The final day of the Fitness Blender 5 Day Workout Challenge to Burn Fat & Build Lean Muscle was shorter than the others, at 37 minutes, and it felt like I could have pushed myself harder. Maybe that’s because I’m still using tin cans as weights, and the two instructors are lifting much more. Perhaps when I do this five-day workout again, I’ll try holding wine bottles instead, which I threatened to do yesterday, but totally forgot about until sitting down at my desk now. Oops.

Today’s focus was on high-intensity interval training (HIIT) for butt and thighs. My arms are still feeling it from yesterday’s workout, which I think was the toughest day, so it was a relief that they concentrated on another area completely. Lots of squats and lunges … but possibly not enough? (I’m sure I’ll be grateful for the shorter workout when I wake up tomorrow!)

So for now, it’s a fitfor15in15 thank you and goodbye to Daniel and Kelli from Fitness Blender, and I’ll definitely be back for more in the not-too-distant future. For those interested, they also have longer programs – from two to eight weeks – on their website, which cost a little bit of money. My idea is to keep costs down, seeing as I don’t have a job at the moment, but if you like their style, and would like nutritional information included too, then these longer programs could work for you. I have no affiliation with them at all, I’ve just enjoyed their workouts and thought I should mention they offer more.

Tomorrow, I’ll be going back to 15 minutes of exercise for at least one day, just to give my body a little break. But I’m looking forward to ramping it up again next week perhaps, because this feeling … it’s a good feeling!

Wishing you a wonderful day.

February 17: Day four of the Fitness Blender Challenge

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Writing every day makes it feel like time is moving quickly – or IS it just going really fast? Soon enough, we’ll be one-sixth of the way through the fitfor15in15 year. Yikes!

Right now, we’re at the six-and-a-half-week mark (sounds like a movie!) and I’m definitely feeling changes … I’m using less body moisturiser. (Joking!) We don’t own a set of scales, so I have no idea how much I weigh and don’t care! All that matters at the moment is my belt does up one hole tighter and there’s a hint of some muscle about the places; there’s a little less hail damage on the outside of my thighs and my ‘toodles’, the wobbly bits at the back of the arms, sway less in the breeze – all great incentives to keep going. Maybe when I’m feeling at my peak (December 31) I’ll post some ‘before and after’ photos. *how embarrassment*

This morning, I finally wrote my review of The Life-Changing Magic of Tidying by Marie Kondo, so have a read if you fancy. Over the past few weeks, I’ve used the KonMari Method to lighten the clothes and books load, sort out my cupboards and drawers, and it prompted me to clean my desk too. Now I just have to go through 18-months worth of papers from my German classes so the office will be clean and organised … on my side. (Ha! Just testing to see if Leo is reading this?!)

At lunchtime, I met the friend (Leonie) of a mutual friend (Kim) in Bern, which was great. It was nice to hear Leonie’s Aussie accent and talk about life in Switzerland. My neighbour lent me his car for the quick trip, in return for buying him a loaf of Basler Brot! A very fair trade.

And now, I’ve just finished day four of the “Fitness Blender 5 Day Workout Challenge to Burn Fat & Build Lean Muscle.” My arms are really feeling it! There were quite a lot of push ups, downward dogs and punching. This workout focused on kickboxing and yoga moves and was totally enjoyable – Daniel and Kelli mix up the exercises to keep it fun, even while your arms are shaking and sweat runs in your eyes. They’ve found a really good balance of exercises, and also, for me, it’s nice working out with professionals because you feel it’s going to pay dividends. (Maybe this is also a sign I should stop exercising on my own so much, because today I found myself laughing along with their couple banter and saying thanks at the end of the session :-/ … )

Tomorrow is the last day of the challenge, and they’ve promised we’re going out with a bang, so I’m going to take it a bit easier on Thursday and include a special guest post from Nat Gauld, a fitness instructor who may give you the push you need to start your fitfor15in15 challenge. Just because it’s halfway through February doesn’t mean you can’t start now!

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 14: A 48-minute Valentine’s Day workout with the cutest couple

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Happy Valentine’s Day!

How cool is this car-track design outside our garage last night? What a fluke to have two crazy hearts! Happy Valentine’s Day! (Not that I’m really into it, but I received beautiful flowers which I’m very happy about.)

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My lovely bunch of flowers from Leo

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A lazy morning then grocery shopping (how romantic!) took up most of the day, and it’s now 5pm and we’re going out at 6pm for a “surprise” dinner. I think I have an idea what it’s going to be, but for now I’ll just be quiet and wait patiently for the reveal 🙂

I felt like doing a Fitness Blender workout again, because normally they’re short and to the point, but instead this longer workout, part of a five-day series, caught my eye. So I did day one today and will complete the series on Wednesday. It was a really good workout, lots of squats and arm exercises, and I used the tins cans instead of their clever weights. I’m sure I’d be feeling a whole lot worse if I’d been using the recommended weight!

Now only was the workout fun, the hosts who are obviously a couple are just so darn sweet. They bounce off each other (verbally, not literally) in the nicest way and it was hard not to giggle along with them. Awwwww, lovebirds! The perfect workout for Valentine’s Day!

I’ve done a few Fitness Blender things before, but what I didn’t realise is this husband and wife team are behind it all. They have made over 400 exercise videos available to us for free. These guys are not only cute, they rule as far as I’m concerned!

Would you like to join me on Fitness Blender’s 5 Day Workout Challenge to Burn Fat & Build Lean Muscle? They say you shouldn’t drink alcohol during the five days, but I’m going to have to break that rule/suggestion tonight!

And now for a shower and away we go! I’ve got half an hour to get ready! Yikes!

Wishing you a wonderful day.

February 5: Amazing morning yoga

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Another winner found today! After jumping around so much yesterday, I searched for a 30-minute yoga routine and when I saw this video from instructor Sadie Nardini, called 30 Min Morning Wake Up Yoga Flow, I was sold. It’s morning here, and surely morning yoga would be nice … and calm … and relaxing … and … WRONG! It was a massive strength workout.

Wow, I think I may have found something to add to my morning routine. Currently I meditate for 10 minutes and stretch for five. But lately I’ve noticed I squirm and wriggle for at least the first few minutes of the meditation, and this morning, I was preoccupied with rubbing my knees so they would bend comfortably to a sitting position. Yesterday’s Banish Fat Boost Metabolism workout has left its mark – I’m not as sore as I thought I’d be, but I’m still feeling it.

When I’m settled into the meditation, and my spine is straight, my breathing calm and my wrists feel like they’re a part of my knees, I really feel like I’m in the zone …  and then the music stops and I ‘have to’ stop. So maybe tomorrow I’ll bump it up to 15 minutes of meditation and then go straight into this workout from Sadie (check out her website here).

Ooohhhh, it was tough. I am no yoga practitioner, or advocate really. But this was great. I felt my hips cramping. But then they stretch out. My shoulders, back and arms feel like I’ve been lifting weights. It was impossible to do all the exercises as well as she did, but it was totally worth the effort.

Winner, winner, chicken dinner. I’ll be doing this again – maybe tomorrow, so I can feel the benefits again. Then I’ll mix up my morning routine each day, and do this workout every, say, Friday. What do you think? It won’t be counted as part of my fitfor15in15 workouts, it will be counted as my morning routine.

Do you mix up your morning routine? Or does that defeat the purpose of it being called a routine?! What do you like doing in the morning?

Wishing you a wonderful day.

February 4: Tomorrow, I’ll be sore!

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Yes, that headline rhymes on purpose 🙂

Wowee, I found a good workout today! My friend Sandra and I were talking yesterday about Jillian Michaels, who’s very popular in America and has also been one of the trainers on The Biggest Loser USA.

I’ve done two of her workouts previously, on January 7 and January 19, and they took roughly 30 minutes each. Today’s workout, “Banish Fat Boost Metabolism Complete Workout”, was about 54 minutes of solid movement and I worked up the ‘best’ sweat I’ve had since beginning fitfor15in15. (No photos. Not pretty.)

These women are machines! If you can ignore the terrible, repetitive warm-up music, the rest of the soundtrack is pretty inoffensive … or maybe all my creaking, crunching and cracking and Jillian’s instructions filled my head. The workout is intense! Every circuit is done twice, which is good because for the first circuit you’re pretty much making sure you’re doing some of the exercises correctly.

When it came to all the jumping moves, I ended up just going with her beginner’s recommendation of squats for the second pass of each circuit. Jumping and coordination were beyond me in the final 10 minutes. As were the full planks. I was on my knees. Begging it to stop.

But I TOTALLY recommend this workout. You don’t need any weights, just a mat for the floor exercises and a full glass of water (how can these three trainers not drink any water in 50 minutes?! Phew!)

Exercising this afternoon really changed the day. When I woke up this morning, I was flat. It was a low day, a slow day, a shallow day, a hollow day. I couldn’t even be bothered to get out of bed to do my morning routine. I did it in bed. How slack is that? It was cold … I was cold … and I felt old.

But I (figuratively) slapped myself a bit and prepared to leave the house for my lunch appointment with a former German teacher, Claudia. Not surprisingly, forcing myself to shower, get dressed, put on some make up, walk to the bus (oh my, was that walk cold!) and talk German and English for three hours really lifted me up. Thanks Claudia!

And on the walk home from the bus, I was positively gagging to start exercising, and not only because the Siberian wind (well it was coming from the north east, so it has to be from Siberia, right?!) had frozen me through. I was keen to move, and sweat … and, ok, feel warm. That’s why I chose something I haven’t done before, and something more than 30 minutes long.

And you know why I think I felt so bad this morning? I couldn’t work it out, but then I thought about what I’d eaten in the past two days – Monday night pesto pasta, Tuesday morning muesli with natural yoghurt and Tuesday dinner leftover pasta … ahhh, not one piece of fruit or a vegetable in sight! All processed foods. I’m no expert but I think that very much had something to do with why I felt so bad this morning. Plus, I probably didn’t drink enough water yesterday …

So the better nutrition plan is gaining legs. And speaking of legs, I need to go rest mine!

Wishing you a wonderful day.

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Love the layers of snow on the pool edge

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This is the road to our house. It was a bit tricky walking on this today, but still better than the shortcut in shin-deep snow. Boy it was cold walking between these frozen fields

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