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May 6 #2: An assortment of bodyweight exercises

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It was a busy day, mostly on the computer, with a bit of time in the soggy garden. The grass still has many boggy sections, which reminded me of stomping across the Moors, which reminded me of this article about lovely gardens from The Guardian website. I’d like to go to Cerney House.

Even though the sun was shining and I should have gone for a run (even just to the tulips and back!), I decided to stay close to home and do 15 minutes of assorted exercises with my body weight.

Using video resources from various Instagram fitness accounts and the happy.challenges Instagram account, I mixed up mountain climbers, push-ups, squats and crunches with four sets of 15 repetitions each. Enough to get the blood flowing, for sure, but not enough for 15 minutes.

So I’m going to have to split my fitfor15in15 into two categories today – mentally fit with the book review and travelling light story (which took longer than seven minutes to write!) and physically fit with eight minutes of exercises. Cheating a bit? Perhaps!

I felt a bit cheated yesterday – two hours after eating a slice of very dense chocolate cake to finish off my lunch with Leonie, I felt quite ill. I think my body is trying to tell me to lay off the sugar! Which reminded me of this report from the Australian ABC.

Rocketing obesity is being blamed on poor diets laden with excess sugar and carbs, rather than a lack of exercise. Makes sense, although the opening line of the report made me feel dejected!

Fitfor15in15 is all about being fit in all its forms, with exercise playing the major part. Now I’m thinking I should forget shifting those pesky few kilos through exercise, and focus more attention on the role of healthier food.

Just writing it out makes me feel a bit silly, because it seems so obvious. Of course, moving everyday is beneficial for my overall health, like heart and bones, and I would never stop that. But is it time to totally cut out the crap from my diet? Could I live without chocolate cake and Berliners? Maybe, but would it be any fun? More food for thought.

Wishing you a wonderful day.

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!

March 3: 30 minutes of Yoga Cross Training

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A few days ago, I did Sadie Nardini’s yoga cross training for arms, and this evening, after Leo banished me to the lounge room to prepare something secret upstairs, I thought I’d try her yoga cross training routine for legs.

I really like her style – she’s sassy, fun and a rock chick at heart. She also happens to be incredibly flexible! When she bends her leg out to the side it’s totally in line with her body. I look like a dog weeing on a tree – half cocked. But I just can’t get my leg any higher. Something to aim for (pardon the pun) for sure. It was an enjoyable workout and hopefully I’ll feel it tomorrow.

Leo needed more time to make or wrap whatever he was working on (it’s my birthday in two days and on Friday we’re driving three hours north to Strasbourg in France for a long weekend, yahoo!) so I figured why not sweat a bit more by doing Sadie’s core workout as well? She filmed all three videos (arms, legs, core) at the same time, so you could effectively combine them for a tough 50-55 minute full-body workout. For me, doing the two videos back to back was a great 30-minute diversion from trying to guess what Leo’s up to.

Yesterday, my sister called with the good news that she and mum will visit us in October for four days. It’s a long way to come from Brisbane for such a short time, but they have to be in Athens on October 31 to catch a cruise ship to Singapore! What a trip! I wonder … if I can be as flexible as Sadie in seven months, could I stowaway in a suitcase? Now that’s something to aim for!

Wishing you a wonderful day.

March 2: Exercise to boost your mood

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Does the weather affect your mood? Do you skip to the beach when it’s sunny or feel like crying when it rains? Do you crack the SADs in cold weather or dread an allergy onslaught in spring? Does the wind make you wicked?

What a strange phenomenon the weather is. It’s raining here today, wild weather in fact, and I feel like bawling. The wind is so strong it’s blown small bits of stuff from inside the roof onto my pillow. (We live in a very old house.)

I did a bit of research on how much the weather can affect our moods and, of course, there’s no outright yes or no for everyone because we’re all different. There are, however, some who feel it more than others. Here’s an interesting article from a psychological perspective and another about bad weather making a bad mood worse.

Seems I’m in a bad mood today! (That exclamation mark was added through gritted teeth.) So … how to turn that frown upside down? With a bit of exercise perhaps?

There are hundreds of articles about exercise improving your mood (examples here, here and here), so even if I wasn’t committed to doing at least 15 minutes a day this year, hopefully I would have looked to exercise as a great get-out-of-the-doldrums solution. Hopefully! *gritted teeth*

After thinking who would lift my spirits the most, it was a contest between Daniel and Kelli from Fitness Blender and Jillian Michaels. It’s been a while since I’ve done a workout with Jillian, and this is the reason I went with her 30 Day Shred Workout Level 2.

I really didn’t want to exercise today. Really, really, really didn’t want to. Listening to the crazy weather made me want to stay in bed, and I did until quite late. But at least I finished a book – reading has been very neglected of late.

Jumping around with Jillian – actually, no, that’s an alliteration over-exaggeration as there was hardly any jumping at all – moving with Jillian for 25 minutes (as the house walls shook and the flagpole bent like a branch too) has boosted my mood.

She does a series of exercises which involve both arms and legs (tin cans needed. I was feeling so unmotivated beforehand I couldn’t even be bothered filling the large water bottles, my new weights of choice) and there’s quite a few performed in the plank position. If you have dodgy wrists or shoulders, let alone a weak core, these can be tough. But there’s always the option to drop to your knees and dream of the day when you can stay up the whole time. I dream of that day! *no gritting here*

So, readers, hopefully when you’re not feeling the best, or something’s got you down – weather-related or not – you’ll still think of the fitfor15in15 mantra of doing something, anything, to get the blood flowing and the brain focused on moving, rather than what put you in the bad mood in the first place. I think it’s worked. Maybe a bit of baking now would kick it up a notch? Hmmm … there’s always those biscuits from the Kambly factory … 😉

Wishing you a wonderful day.

February 26: 20 minutes of Pilates

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Well, I couldn’t really showcase yesterday’s yoga routine, in the yoga versus Pilates debate, without doing Pilates today, could I? And on the beach … I want to watch some lucky person doing a workout on a beach …

Voila! Jessica Smith TV (I’ve done videos of hers before here and here) came up with the goods. Surprisingly, there weren’t that many beach Pilates options to be found. Call me unpatriotic, but I couldn’t bring myself to listen to the Australian woman’s accent in this 15-minute video. You might like it!

Smith’s 20-minute Pilates workout requires just a mat and a towel. One of yesterday’s highlighted texts from an article said you don’t really sweat much with Pilates. Not true! I definitely worked up a little sweat doing all those core muscle exercises. Phew.

This was a great routine. Tough but not in an upside-down-with-one-hand-in-the-air-and-the-other-behind-your-knee kind of way. Just solid leg stretches and lifts with a lot of focus on engaging the stomach muscles. Using the towel also made the arms work as well.

I recommend this workout to people of all fitness levels. As a beginner, you can modify the moves by not dropping the legs as low. I couldn’t do certain sets of exercises for the duration she did them – they wear you out! I’ll definitely have a tummy ache of a good kind tomorrow.

So which workout is better? Yoga or Pilates? I think they’re both beneficial and can easily be included in a varied exercise program. It would be strange to dismiss one or the other outright as they provide different things – in yoga, the quiet time may help you slow down; in Pilates, the succinct simplicity may suit those with time constraints. Both will continue to be part of fitfor15in15!

And did you see yesterday’s guest contribution from knitter and spinner Peta Yaxley? What an inspiring and relaxing story. I was almost in a meditative state, thinking of her spinning on her property, hearing the wheel and the birds, feeling the sun and taking in the view. I hope you enjoy reading about Peta’s way of staying mentally fit, too.

Wishing you a wonderful day.

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The sun may be shining today, but it definitely isn’t beach or pool weather. The poor pool …

February 8: The good, the bad and the joyous

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Just a short post today – it’s late and I’m ready for bed!

We had a lovely brunch at Sandra and Tom’s house this morning, and I enjoyed pouring over their new house plans. They begin building in April/May. For a while in my mid-teens, I entertained the idea of being an architect, until a cousin’s husband (who is an architect) asked me how much I enjoyed physics, with regards to acoustics and so on. There ended my architectural dreams. The science forces were not strong in this one.

Back home, we hunkered down on the couches to watch the second-last show in our 26-episode set of “Inspector Montalbano” (I’m going to be so sad when it’s finished – we’ll probably have to go back to the beginning and start again, as a weekend won’t be the same without him!) and then ruined the satisfied mood by watching Arnold Schwarzenegger’s “comeback” movie, “The Last Stand”. In an unsuccessful attempt to make it end faster, I did 20 minutes on the step machine with the baked bean tins. My arms feel good, but are still pretty flabby.

So that was Sunday, February 8. This week, it’s time to get stuck back into studying the nutrition course I’ve been neglecting – there’s a lot of catching up to do. I’d like to find two more workouts to add to my morning routine, and read more! Also I’ll write a review of Marie Kondo’s book, which now makes me look at everything and ask “Does it spark joy?” This little beanie, which was on a fruit juice bottle a few weeks ago, now lives on my computer, and every time I look at it I smile. It definitely sparks joy, and may need a friend or two. The beauty of minimalism – isn’t it all in the eye of the eggholder? *groan*

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Seeing this little chap every day really gives me a boost

What’s sparking joy for you at the moment?

Wishing you a wonderful day.

February 6: Less active than planned

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Well, today’s grand plans went out the (train) window! Yesterday, I wrote about doing that morning yoga routine again, but forgot a very important point … I was catching an early train to Lausanne to see Cooper dance in the Prix de Lausanne!

So there was no time for exercise this morning. Leo dropped me at the train station around 7.30am for my first excursion to Lausanne, in the French-speaking part of Switzerland, on the Lake of Geneva. The train trip from Bern takes one hour and six minutes. It’s hard to believe I haven’t been here before!

The irony of Nicole (who’s been there for a week) being my tour guide wasn’t lost on either of us.

The city itself is lovely, but it was so cold we didn’t spend a huge amount of time being sightseers. We went to Musee cantonal des Beaux-Arts as well, and I really enjoyed many paintings from Felix Vallotton. Our favourite was this mooing cow by Eugene Burnand. The (painted) light on the animal was so clear and amazing.

We then made a mad dash to the auditorium and watched the selections for tomorrow’s finals – only 20 dancers will make it through. Some amazing young talent in that line up, and hopefully Cooper will be chosen. If not, he danced beautifully and will hopefully be snapped up by a dance school or academy.

So my 15 minutes of exercise was done too late tonight, in the office, doing squats and lunges and general movements, using my beloved chickpea tins. My aunt Julie said they should contain hummus by now!

Wishing you a wonderful day.

January 29: Fondue + exercise = bad idea

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It rained all day today so we stayed indoors, watched tennis and High Fidelity, cooked this awesome spinach and feta pie, and generally mooched around.

Then dinner struck. Fondue. Cheese. Bread. Potatoes. Sore belly.

Exercise tonight was going to be abs-focused, but I quickly had to change that plan and make it all about the legs and arms – my tummy was just too full.

I did some crunches (wrong!) then a variety of leg exercises lying on both sides, tricep dips on my desk, push ups with bent knees and some squats using the chickpea tins (ohh, those tins and I have made some history).

And that, I’m (happily) afraid, is that. Fifteen minutes. fitfor151in15 strikes again. My arms and legs are definitely feeling the benefits (during yesterday’s and this morning’s stretching, I could hardly touch the floor, my hammies were so tight), but my stomach? Who knows?! It’s full of melted cheese!

How’s your fitness plan coming along? Do you feel different?

Nicole and Cooper leave tomorrow morning, and it will be strange having everything so quiet again after so many good laughs. Hopefully I’ll have the chance to go to Lausanne next week to see him dance in the Prix de Lausanne (ballet) competition. Maybe it will inspire me to take a class? Ha!

Wishing you a wonderful day.

January 17: Bad weather + no motivation = 15 minutes again

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Beautiful snow and the desire to be lazy kept us indoors today. I printed a handful of pictures for the hanging photo mobile Christmas present from Gabby, read a little bit and watched some episodes of Inspector Montalbano and Grand Designs.

This morning’s meditation was a bit different – because the office was noisy (with whirring computers doing updates), I sat on the bed near the window. After about five minutes, it was impossible to keep my eyes closed, knowing how wonderful it looked outside. So I sat in contemplation, wide-eyed, listening to the music, watching the flakes float steadily down. It was pretty heavenly.

It’s okay to change it up, don’t you think, when something so mesmerising and calming is happening around you?

But yet again, this lazy phase means it’s after 11pm and I still haven’t done my 15 minutes. I need to form a weekend habit to exercise before noon. This is becoming a bit silly.

So excuse me again, while I get stuck into some sit ups and so on …

…

Well, I think that’s going to hurt tomorrow! I thought I’d try for 15 minutes of sit ups … after two minutes of full sit ups, holding the tins, I checked the stopwatch. Then again at three minutes. So I called it quits after five minutes. Then I did eight minutes of leg exercises (four different exercises, for one minute each, lying on my right, then left, side), one minute of bent knee push ups, then one minute of arm exercises with the tins.

I promise I’ll mix it up a bit more in the next few days, for your (and my) sanity!

Speaking of mixing it up, I thought you might like to read some articles I found interesting this past week from a variety of sources – friends posting things on social media, websites I read and so on.

1. Aussie scientists may have a new fat-burning solution

2. Why exercise doesn’t always help you lose weight

3. Optimistic people have healthier hearts

4. Otters derailing conversations – something humorous to break up these health stories!

5. Zero Waste Home’s one year of waste – I read this blog regularly. Bea is an amazing, focussed woman!

Wishing you all a wonderful remainder of the weekend.