100 Burpee Challenge

I get a little burned out on my various workouts every now and then and am always on the lookout for new things to help me stay in shape.


I’m planning to run the Big Cottonwood Half Marathon this September so I’ll be doing a lot of running, but I’ve been looking for something new for cross-training throughout the week.

In my searching I came across a site called the 12 minute athlete.  I haven’t fully looked into it yet, nor have I done any of the workouts so I can’t say it works, but I saw her post something about a “100 Burpee Challenge”.

So today, I decided to try it.  I’m always up for a challenge.  And she said “Doing 100 burpees in a row is an awesome way to gauge your fitness level”

Here were the guidelines for time:

12+ minutes:  You’re an athlete in training!  Way to work hard, and don’t stop pushing.
10-12 minutes:  You’re an athlete!  Awesome job getting past those mental blocks.
8-10 minutes:  You’re a super athlete!  You’re strong and in great conditioning shape
6-8 minutes:  You’re a total badass!  You have some serious burpee skills.
4-6 minutes:  You’re the ultimate badass!  Be very, very proud.


I’ve never done a burpee before.  I’ve done a few things that are kind of similar in Insanity, but never done an actual burpee.  Like, ever. 

And I ran 8 miles last Saturday.  So I’d like to think I’m in pretty good shape.

I did the 100 burpee challenge.  After I did 20 I was seriously questioning whether I was going to be able to finish.

I finished.

And it took me SIXTEEN minutes.  16.  16 1/2 actually.  But I didn’t cheat on a single burpee.  I went all the way down and I jumped after every.single.one.  I did consider lying about my time just now.  But I resisted.

It was humbling.  And made me realize I have some work to do on my overall body strength.  I’m going to work on my burpee skills and try again in a month.  I’m blaming it on my arms.

Anyone want to try this with me??  It kicked my butt, but I’m up for the challenge of improvement.

{I wore a Heart Rate monitor while I did it and will post about the benefits of having a HRM and how many calories I burned during this exercise in a future post coming soon.}


And because no post feels complete without a picture.  Photo Credit:  Carter, 4 years old.  Added blur for artistic expression.  


My truth about running.

I spent some time watching the Live camera on the Boston finish line on Monday.  It was a much different experience than the year before, when I was glued to the TV and on the phone hoping my friends who had run the race were okay.

This year, I was tracking 2 of my cousins and a friend and was hoping to see them cross the finish line.  Running the Boston marathon is a BIG deal.  And I hope I can do it one day.  Just gotta shave large amounts of time off my race pace.  🙂  But watching all those people cross that finish line got me thinking about running.  And why I’m compelled to do it.

Here’s the truth about running for me.

It’s not always easy.  Or fun.  In fact, more often than not, it’s HARD.  And it hurts.

But there’s something about running that cleanses the soul.  Clears the mind.  Squashes the stress.  And makes life feel just a little bit (or sometimes a lot) better.

Running is a lot like parenthood.  90% of the time it’s hard.  And painful.  And sometimes you’d rather not do all that hard stuff.  But then there’s the other 10%.  The days where you feel like you could run forever.  And you feel great.  And strong.  And “light”.  And that 10% of running euphoria makes the other 90% worth fighting through.  

I love to run.  But I didn’t always feel that way.  I remember one of my college roomates was an accomplished marathon runner and I used to think she was crazy.  Why on earth would anyone want to run that far and hurt that much?  And then I ran one.  And I understood.

There’s something pretty profound about pushing your body to its limits.  And forcing your mind to be stronger than the pain.  The feeling that comes after a race (and even during) is why all those “crazy” people run long distance races.

And I don’t run every day.  My main source of exercise when i’m not training for a race is either Insanity, T-25, or Body Pump.  But when I really need some good think time and soul cleansing, I run.

The hardest part about running for me, is the first 5 or 10 minutes.  Even though I enjoy running (usually when I’m done), it’s often hard for me to get myself going.  And sometimes, I can tell within the first 5 to 10 minutes what kind of run I’m going to have.  “This one is going to feel good”, or “I’m going to hurt the entire time.”  But once I’ve determined how far I’m going, I always just do it.  Good or bad.  I do the miles.

If you think you weren’t cut out to be a runner, read the book “Born to Run”.  You might change your mind.

Oh, running.  It’s not just for criminals.

 (All images were found on Pinterest)

Getting Healthy. Part 4. TIPS

To read Part 3 of “Getting Healthy.  Exercise” click here.

Here are some things that helped me while working on getting healthy.

1.  Use weight as a gauge, but NOT as an “end”.  It truly isn’t about weight as much as it is how you feel.  Muscle weighs more than fat.  So if you’re gaining muscle, but losing fat, you’re doing great.

2.  Drink more water than you think you can handle.  It helps hunger, but also helps flush all the crap out of the body.  And makes you pee a lot (only disadvantage).

3.  Leave a water bottle out where you can see it.  And drink everytime you pass it.  Take water in the car with you.  Have a bottle of water on your desk at work.  Keep it in your sight throughout the day and drink, drink, drink


4.  Eat smaller meals, more often.  I ate 5 meals a day, about 300 calories each.  To calculate how many calories you should be eating a day, click here.

5.  Exercise smarter, not necessarily longer.  I recommend some form of interval training.  But you have to work hard.

6.  Find a way to be accountable.  I’m self-motivated when it comes to exercise.  I wanted to lose weight and be healthy.  That was enough accountability for me.  But if you need more, tell a friend or family member what your goals are and have them ask you about it every so often.  Or find a workout buddy.  I like to exercise alone, but some people do better in groups.  Just make sure you’re all there to work hard and not socialize.  🙂

7.  Try to exercise at the same time every day.  I realize this can be tricky especially if you have kids.  I have 4 kids under the age of 9.  And my youngest was only 8 months old when I first started my exercise/eating program.  There’s a way to do it. You may have to be creative, but if you really want it, you can figure out a way to get it done.


8.  Don’t feel guilty for the time it takes to exercise.  This may sound silly, but if you’re a mom, you know what I’m talking about.  The ever present mom guilt.  I often felt guilty for exercising.  Because it does take a big chunk of time.  But.  My kids get to see me do it.  And know it’s important to me.  And it’s sending a VERY important message to them that exercising and eating right are an important part of creating a great life.

9.  Try not to get discouraged.  If you don’t see pounds melting off like they do on the Biggest Loser competitors, don’t get down on yourself.  I only lost about 1 pound a week.  Sometimes a little less, sometimes a little more.  Just stick with it.

10.  Don’t weigh yourself obsessively.  My rule of thumb was to only weigh myself once a week.  Sometimes I even went two weeks.  As long as I was consistently feeling healthier and stronger, that was good enough for me.  If you have a lot of weight to lose, the scale can be a helpful indicator if you’re moving in the right direction.  But.  It can also be discouraging if pounds aren’t coming off as fast as you think they should.  Don’t give up!!

11.  Plan ahead for your meals.  I don’t have a lot of spare time throughout my day.  I rarely sit down and am usually running around from one thing to the next because someone allllllways needs me.  Always.  So if you don’t have your meals figured out ahead of time, you’ll eat crap, or even worse, you won’t eat.  You HAVE to eat consistently to keep your metabolism going.


If I can do it, you can do it.  I promise.  Make it a priority.  Be consistent.  Celebrate even the smallest of success’s.  Be positive.  Work hard.  And get healthy!!!!  

 

If you have a WHY, you can figure out any HOW.  

 

Good luck and STICK WITH IT!!!

Read Part 1, Part 2, and Part 3 of Getting Healthy.  And my history with weight here.

If you have any questions, please feel free to contact me.  I’m happy to help wherever I can!

Treadmill shredmill

Running is my sacred time.  It’s my refuel time.  So the thought of busting out the jogging stroller and stopping every five seconds to pick up dropped sippy cups or handout goldfish isn’t high on my list.  Which leaves me no other option right now than the treadmill during Caleb’s naptime.

Not my first choice for running, but it’s the season I’m in right now.  I’ve actually run 15 miles on a treadmill before, training for a marathon I never got to run because God sent me a spirit sooner than expected (which I’m totally cool with by the way–I trust God and running marathons hurts).

Annnnway.  I found this treadmill workout that I’ve adapted a little but usually do once or twice a week.  I was already in good running shape when I found this so I skipped straight to week four.  And I do the intervals for 1 minute instead of 30 seconds.

2014-10-18_0010


This workout will make you hurt.  In a good way of course.  

Jillian Michaels Treadmill Workout (the link)

Or here’s the workout pasted below.

Jillian Michaels Treadmill Workout
 
Week 1:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Running——————
1 minute – 5.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.0 mph
30 seconds – 7.0 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph
30 seconds – 7.5 mph
30 seconds – 5.0 mph (we’ve reached 10 minutes total)

————-Cool Down——————

3 minutes – 3.8 mph with 1.5 elevation
 
Week 2:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Interval Training——————
1 minute – 5.5 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 5.5 mph
30 seconds – 7.0 mph
30 seconds – 5.5 mph
30 seconds – 7.5 mph
30 seconds – 5.5 mph
30 seconds – 8.0 mph
30 seconds – 5.5 mph (we’ve reached 10 minutes total)
————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation
 
Week 3:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Interval Training——————
1 minute – 6.0 mph (base speed for our interval training)
30 seconds – 6.5 mph
30 seconds – 6.0 mph
30 seconds – 7.0 mph
30 seconds – 6.0 mph
30 seconds – 7.5 mph
30 seconds – 6.0 mph
30 seconds – 8.0 mph
30 seconds – 6.0 mph (we’ve reached 10 minutes total)
————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
2 minutes – 6.0 mph decrease elevation to 2.5
2 minutes – 7.0 mph keep elevation at 2.5
————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation
 
Week 4:
1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 5.0 mph
————-Begin Interval Training——————
1 minute – 6.5 mph (base speed for our interval training)
30 seconds – 7.0 mph
30 seconds – 6.5 mph
30 seconds – 7.5 mph
30 seconds – 6.5 mph
30 seconds – 8.0 mph
30 seconds – 6.5 mph
30 seconds – 8.5 mph
30 seconds – 6.5 mph (we’ve reached 10 minutes total)
————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
3 minutes – 6.5 mph keep elevation at 6.5
2 minutes – 7.0 mph decrease elevation to 2.5
————-Cool Down——————
3 minutes – 4.0 mph with 1.5 elevation

 

Related Posts Plugin for WordPress, Blogger...