Monday Motivation ... Half way through the April Challenge!

Hello Monday! 

Welcome to another week and we are halfway through the Active April Challenge. 

Are you still on track? 

Do you feel you are getting stronger doing your push ups and planks?

Last week I missed a few days when I was sick with a virus and there was no chance I was going to be bouncing around with a skipping rope! I did do push ups and planks when I could.

Today, it's time to increase the intensity again!

Push ups .. We are up to 30 a day! You can do them as 3 sets of 10 if you prefer.
Skipping .. 150 skips! Again, you can do them in 3 sets of 50 if you prefer.
Plank ... 1 minute ... Do 2 sets of 30 seconds if you feel your form is lacking! Better to aim for great form than time when starting out.
I alternate my push ups and skipping and finish up with my plank and yep, my heart rate is right up there! Getting active!!

In other news, Mr Fit Mum and I went for a run together .. Amazing I know! Looks like we are both starting training for some long runs again!
As you already know we like to head out to the nearby reserve for many of our runs. 
 
Yesterday Mr Fit Mum thought he would show me the new "track" that he found .. I agreed hesitantly ... After the first 2km I was finally starting to settle into my zones when I was told to stop and take the track to the left ... there was no track that I could see! I think it would have been a track if you were a wallaby! Anyway, I thought I would humor him and followed him through the trees.

 

There was a creek to jump ... And logs to hurdle ...

There was a hill to climb up ... you can see hubby didn't wait for me ...

and then come back down ...

Back on the usual running track we headed the rest of the 3km home ... My calves are feeling those hills! Great run though!

How is your challenge going?

Do you exercise with your husband / partner often ... or is is grounds for divorce?

Monday Motivation .. and April Challenge!

How was your Easter?  I hope that you managed some quality time relaxing with family and friends ... and didn't over indulge too much!

We had quite a lovely relaxing weekend and this morning we are heading off for a week away which should be even more relaxing!  I kept to my current running plan with a run on Good Friday and on Sunday morning before brunch with my family.

Whilst I kept my eating to healthy choices as much as possible, there were 2 hot cross buns and some chocolate in the mix!  That's OK ... it was the Easter weekend and that was really the only time I indulged. 
But that's all going to change this week!  Mini clean up starts today!  I'll be on holidays away from home and my kitchen but I'm not going to let that stop me.  I can still make healthy choices!  The plan ...

* no more hot cross buns .. they sit in your belly anyway and make you feel ick!
* no chocolate for the week ... I'll live ...
* no alcohol ... I'm good with that, I don't usually drink during the week anyway ...
* eat fresh fruit, veg and lean protein .. healthy choices for snacks too
* lots of water!

It's not going to be that hard really, I just need to get myself back in my usual routine.  I hope that you are going to join me too.  Come and visit me on face book and let me know how you are going.

Secondly, I've decided that I'm going to run a challenge for everyone ( including me! ) during April ...

the Active April challenge #activeapril ...

I  know I'm generally active on most days but a little goal of mine is to do something every day.  This challenge isn't designed to whip your arse everyday ... it's designed to build up slowly.  Something that is achievable for everyone. 

I've chosen 3 exercises that most people really want to be able to improve upon.  Yes, they are challenging but not so much that you won't be able to do them.  And we are going to build on these exercises each week.  Are you ready?  You don't even need any equipment!  Here we go ..

Week One ...

Push ups ... 10 push ups each day.  Do them on your knees, on your toes, against the wall, against the foot of the bed ... just 10 that's it

Skipping ... 50 skips each day ... should take you about 30 seconds ... you don't even have to use a skipping rope, just pretend if you don't have one

Plank ... 30 seconds each day ... on your knees, on your toes ... just use good form, relax your shoulders and lock your abs on!

That's not that hard is it .. the whole thing should take you 2 minutes MAX!!

Each subsequent week we are going to add to the exercise.  You'll get the hang of it pretty quickly!

Push ups ... add 10 more push ups each week.  By week 4 you will be doing 40 push ups each day ... NICE!  Think of how fabulous our arms and shoulders will be!

Skipping ... add 50 skips each week.  Week 2, 100 skips ... Week 3, 150 skips etc ... skipping is fabulous for a cardio workout and hot looking calves!  Oh and burning calories!

Plank ... add 15 seconds each week.  By week 4 you will be able to hold for over a minute.  Abs of steel and a super strong core!

See, it's not that much more to include in your usual workout and you will be staying active everyday in April!

I know you want to do this with me!  You can join in on Face book, Twitter or on Instagram ... come and find me on Instagram @fitmum ... show me your pics and use the hash tag #activeapril ... I love to see every one's workout pics!

Have a great week!

Today's Training ... Release your inner 7 year old!

When was the last time you grabbed a skipping rope and actually skipped for longer than 10 seconds?  It's hard right!  But, it is a GREAT exercise .. and one you can do anywhere so excuses can be hard to make up for this one!

There's a reason boxers use skipping as part of their training programs.  It's great for building strength and fitness which means it's great for you. 

Benefits of skipping ...

* Great for improving cardio fitness
* Great for endurance
* Builds muscle strength
* Improves co-ordination                         
* Great for strengthening bones
* Improves balance
* Inexpensive form of exercise
* Burns calories
* You can do in anywhere, anytime

As you know, skipping is not an easy exercise to maintain for a long period of time so it's important that you build up slowly.  Start out with say 30 seconds of skipping then take a rest for 30 seconds .. repeat for 5 minutes.  Or you could start out with 100 skips at a time and build up from there.

Depending on the individual, their fitness and exertion levels you can burn on average 10 calories per minute.  Skipping for 10 minutes can burn between 70 and 110 calories!  If you are pressed for time or space this is a great choice for burning a few extra calories!

Skipping is not a low impact activity however, so it's really important to take it easy.  Build up slowly as I suggested above.  I'm also going to say here that if you have pelvic floor concerns that you practice your PF exercises before you start a skipping routine.  Or better yet check with your medical professional.  And while I'm on the pelvic floor issue .. have you done your exercises yet today?  Oh, and make sure you are wearing a supportive bra!

Well, what are you waiting for?  This has got to be the quickest, easiest way to fit some form of exercise into your day.  Aim for 5 minutes 3 times per day and there's some easy calories burned and your fitness improved!

Go on .. Release your inner 7 year old!