Posts Tagged ‘tabata’

Dec 30th – Aaron & Eleni discuss resolutions vs goals, come up with Tabata workout #4 for the week and share tips on good sit ups. “Engage your pelvic floor” gets a laugh even though it was meant to be serious. And encouragement is given toward having a safe and healthy New Year celebration.

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Tabata 20/10 workout presented by Aaron today… Air Squats, Pull Ups, Push Ups and Sit Ups. (each done for 20 seconds with a 10 second rest repeat the series once)

Set SMART (specific, measurable, attainable, realistic and timely) Goals this year throughout the year instead of a resolutions. Resolutions tend to fall apart after a week or so because they typically go like this…. “I will lose weight this year”. Try a SMART goal instead. “I will lose 2 lbs a week by reducing¬† my portions sizes and eliminating processed foods while exercising 4 days a week. I will weigh myself in 4 weeks and have lost 8 pounds and then set a new goal”.¬† Now get more specific by defining the food intake and workout schedule.

Remember although the New Year is a great time to check in and get serious about our goals we should be evaluating and setting goals all year long!

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Dec 28th – Eleni & Dr Ciprian discuss the following questions….What happens when we exercise? Are supplements good? What’s enough sleep? Also ending 2010 this week with yet another 20/10 workout for fun this time it’s on the stairs.

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Tabata for the day 20/10 interval on the stairs (walk, jog or run up 1 flight of stairs then come down and for 20 sec/rest for 10 sec repeat for 4 min)

**modify the workout by stepping up and down on one step or staying on the floor and tapping a foot (alternating feet) up on a step

Dec 27th – Finishing 2010 with a Tabata workout each day this week. Top 10 resolution topics. Common things that derail you from your fitness goals and how to prevent them. Plus some local training options for getting started this January.

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Topics and Links Discussed:

Top 10 Resolutions

Staying on Track with Fitness

Ending 2010 with 20/10 workouts. Monday 4 minutes of Jumping Jacks Tabata Protocol. perform jumping jacks for 20 seconds then rest for 10 seconds and do a total of 8 sets! Have fun!!

*Modifications: Half Jack (no jumping, side step with arms moving normally) Power Jack (wide squat jump w/arms moving normally)