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Joan works out. Joan geeks out. Cheese is my weakness. Harry Potter is my strength.

The Science of Productivity by ASAPScience
Straight from the experts: “Willpower is simply not enough”. Hear that, fitspo?

— 2 hours ago with 2 notes
#science  #fitblr  #productivity  #motivation  #fitspo  #asapscience 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10 SB Pike to Pushup
10/10 Row & Twist
10 Plié with Lateral Raise
10/10 Side Plank (Elbow-to-Elbow) Crunches

Yoga by Candace: 20-min Vinyasa with a Yoga Block

WORKOUT BREAKDOWN

Equipment

Row & Twist: 15-lb dumbbell
Lat Raise: 12-lb DB (first 3 rounds) / 8-lb DB (4th round)
Stability Ball / Yoga Block

Circuit: Upper body and core focused. 4 rounds (6:15/6:47/7:33/ 8:02 mins, respectively) with 1-min break between rounds. [IDEALLY, I should have used 10s for the Lateral Raises, but I didn’t have my 10s around. Poo. I played with what I got.] The yoga bit was awesome. Tons of core and balance work there.

— 1 day ago
#fitblr  #fitness  #circuit  #upper body  #yoga by candace 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10/10 Balance Assisted Pistol Squats
20 KB Swings
10/10 KB Single Leg Deadlift
30-secs Scissor and Thread

Yoga by Candace for Back Flexibility

WORKOUT BREAKDOWN

Equipment

25-lb kettlebell: Swings & Single Leg Deadlift
8-lb dumbbell: Scissor and Thread

Circuit: Hammies attack! 4 rounds (8:40/9:09/11:32/14:22 mins, respectively) for 44 mins total. I did the Pistols using my kitchen counter for balance. For the last round, I (had to) split the Pistol reps into 2 sets of 5/5. 

— 2 days ago with 2 notes
#fitblr  #fitness  #hamstrings  #lower body  #circuit  #yoga by candace 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (3 rounds)

20 Power Deck Squat (Jump)
10/10 Crescent Kick to Lunge
20 180 Squat Jumps
20/20 Plank with Donkey Kicks

Blogilates: Perky Butt n’ Long Lean Legs
Blogilates: Amazing Upper Back & Legs Stretches

WORKOUT BREAKDOWN

Equipment

15-lb dumbbell: Power Deck Squats
8-lb dumbbell: Donkey Kicks


Circuit
:  Lower Body and cardio. 3 rounds for 27 minutes. 7:36/7:18/8:31 mins, respectively, with 90 second breaks between rounds.

— 4 days ago with 1 note
#fitblr  #fitness  #circuit  #lower body  #cardio  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

12 Reverse Plank to Tricep Dip
15 Chest Press on SB
10/10 Side Plank Reach Through to Leg Lift
12 Chest Fly on SB

Song Challenge: Toe Taps to “This is Radio Clash" by The Clash
Yoga by Candace for Chest & Shoulders

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: Chest Press
12-lb dumbbells: Chest Fly
Chair / Stability Ball


Circuit: Back in the saddle, now officially as a 32-year-old human person. Went for chest, shoulders and core today. 4 rounds for 35 minutes. Simple, nothing too convoluted, but a nice burn. 

— 5 days ago
#fitness  #fitblr  #chest  #shoulders  #core  #yoga by candace  #circuit  #upper body 
"We are prescribing for fat people what we diagnose as disordered eating in thin people."
Deb Burgard, keynote at the 2011 NAAFA conference (via loniemc)

(via the-exercist)

— 1 week ago with 1912 notes
#health  #nutrition  #diets  #fitblr 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (4 rounds)

10 Competition Burpees
10 Supergirl Pushups
12 Skull Crusher Squats
10 Deadman Crab Toe Touches
15 Seated* Lat Pull Down** to Row**

Isometric Intervals

I. Wall Sits, 1-min hold and 30-secs rest, 3x
II. L-Stand, 30-secs hold and 30-secs rest, 3x

Blogilates: Stretching for Flexibility

WORKOUT BREAKDOWN

Equipment

15-lb dumbbell: Skull Crusher Squats
*Stability Ball / **Resistance Band


Circuit: 4 rounds for 34 mins, focusing on upper body and core. My triceps were feeling THIS. Those first 3 moves, back-to-back, did things to them. I followed that with a few rounds of isometric moves. I switched the position of my legs for each Wall Sit (narrow, regular, wide) and aimed to hold it for 1-min straight…but that didn’t exactly happen. 40/30/30 secs straight (respectively) was more of the reality. Wall Sits burn like hell, dude. So good.

— 1 week ago
#fitness  #fitblr  #circuit  #upper body  #arms  #core  #isometric  #blogilates 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Sako B. Fit, 21-day challenge: Day 2
7 interval rounds of 30/10 secs of work/rest, 4x

*Mountain Climbers
Plank Single Leg Tucks (R/L)
Plank Tucks to Circle
*Plank Drag
Plank Underleg Twists
*Extend Crunch on Stability Ball

ARFit: Abs & Legs with Joel Harper
Yoga by Candace for Strength and Flexibility

WORKOUT BREAKDOWN

Equipment & Modifications

* = modified from the original circuit
Plank Drag = 25-lbs (worth of dumbbells in a box) + friction
Paper plates, Stability Ball, Mini-ball


Today’s routines was…not only an experiment but a revelation that I no longer know how to properly exercise with shoes. I tried, because by experience, I know that paper plates = friction & rug burn. Except the shoes weren’t really helping as much as getting in my way. Even the rope jumping felt awkward. So after one pitiful round, I made the executive decision to stop, get rid of the shoes, and create a contraption of paper plates and duck tape to use instead. Ha! It didn’t look pretty, but it worked. Long story short, I used that. I did the intervals 4 times through. Felt it in my quads, core, arms and shoulders. I followed that with an old ARFit video that uses a mini-ball and focuses on core and legs. That one also burned like hell.

My friend, Sako, is currently in the middle of a personal fitness challenge and you can cheer her on and see her routines on her FB page, SakoBFit

— 1 week ago
#fitness  #fitblr  #interval training  #core  #legs  #total body  #ARFit  #yoga by candace  #sakobfit  #21daybefitchallenge 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

Circuit (3 rounds)

10/10 Lateral Step Ups
10 Wiper Plank
10 Jumping Lunge to Step Up
10/10 Window Washer Leg Swing
10 Elevator Step Up

Blogilates: 5-mins Abs Express
TIU: Stretch & Release

WORKOUT BREAKDOWN

Equipment

15-lb dumbbells: all Step Up variations
Chair


Circuit: Since I used the 15-lb DBs for the Step Ups, I knew I wasn’t going to be able to go that fast even if I tried. I focused on form (and breathing and wiping the sweat off me). I did 3 rounds (12:11/15:22/18:33 mins, respectively), with breaks between rounds around 1-2 mins.

For the Wiper Planks, 1 rep = left side + right side wiper. For both the Wiper Plank and the Window Washers, I used the Chair and kept my feet on it (Decline Plank position). On the Window Washers, I brought my toe to touch the floor and swung back the leg squeezing my booty and core. [This is one of my favorite moves. The use of the chair on this one makes it rock my world.] For the Jumping Lunge to Step Up —in case it is not clear, I did a weighted Jumping Lunge, and then used the back leg to do the weighted Step Ups. For the Elevator, I repeated that, except on the Step Up there’s an added Hammer Curl and Shoulder Press, while balancing on one leg. Super challenging. 

— 2 weeks ago
#fitness  #fitblr  #lower body  #step ups  #blogilates  #tiu  #favorites 
WORKOUT BREAKDOWN

Warm Up, Tabata: Jump Rope

Interval Training Circuit
10 interval rounds of 50/10 secs of work/rest

In & Out Squats
Plank Twist
Strict Mt. Climbers
Alt. Jacknives
Pushups
Alt. Swimming
Crab Kicks
Running V-Sit
Dolphins
Wall Sit

Sarah Fit: Arm Slimming Routine
Blogilates: Broom Burn Workout
Yoga by Candace for Chest

WORKOUT BREAKDOWN

Equipment

2/5-lbs dumbbells for Sarah Fit’s routine


Circuit: As many reps as possible on each round…which added up to a whole lotta reps. The moves where focused on core and upper body for the most part. Very good use of 10-minutes.

Sarah Fit/Blogilates: Both videos feature Barre-inspired moves, low weight/high reps routines, but don’t take that for lack of sweat & burn.

— 2 weeks ago with 1 note
#fitblr  #fitness  #upper body  #core  #yoga by candace  #sarah fit  #blogilates 

Sometimes good workouts have terribly misleading, questionable titles. That’s just the sad reality we have to live with.

— 2 weeks ago
#life is tough  #fitblr 
WORKOUT OF THE DAY

Warm Up, Tabata: Jump Rope

ZWOW 60 (3 rounds)

10 Goblet Squat Twists
10 Cross Leg Pushups
15/15 Cross Body Kicks
10 4-point Punches
10 Jump Over Bench Broad Jumps

Blogilates: Pippa’s Bum Workout
Yoga by Candace for Tight Legs

WORKOUT BREAKDOWN

Equipment

20-lb dumbbell: Squat
8-lb dumbbells: 4-point Punches


ZWOW/Blogilates: 3 rounds for time took me 15:56 mins to complete. I technically beat my personal best time (16:40 mins), though I didn’t realized until I was done that I had used 10-lb dumbbells for the Punches then. But since I have not beaten any personal best record in whole lotta time, I’ll take this. I did Broad Jumps in substitution of the Jumps Over the Bench because…I don’t have a bench in the middle of my room. Last time, I jumped over a kettlebell, so I guess I upgraded that one. Makes up for the Punches. I finished with one of my favorite butt routines from Blogilates, and then some yoga stretching.

If you haven’t notice, I’ve been incorporating more yoga into my routines. I’m hoping to improve my balance and flexibility so I figured a bit of more yoga (despite not being so great at it) would help. Also, all these Jump Rope warm ups have really improved my skipping. That has me really excited. I’ll tackle that 1000 skips for time challenge again soon enough. Ah!

— 2 weeks ago with 1 note
#fitness  #fitblr  #zwow 60  #zuzka light  #blogilates  #yoga  #yoga by candace