hiit & christmas time!

Ok, so high intensity interval training (HIIT) and Christmas don’t really have that much in common…or do they? You could kick your own butt doing high intensity intervals and stay lean and mean during the holidays (which is what I plan to do). But, my original intention of this post was to shout “hooray” for HIIT! I’ve been trying to do this pretty regularly for a few weeks now and it’s paying off. Just today, I had two women remark on how good I look. Now, I’m not a fitness model by any stretch, but I can tell a difference in my body.

Up through September, I had been doing mostly cardio workouts while training for triathlons – I just don’t have enough time to do both strength training and cardio (even though I work at a gym, I’m the mom of a toddler). I got burned out on swimming, biking, and running and I haven’t run any distance since my last tri in mid-September (I know, shame on me). So, I thought I would change it up and do some different workouts. If you’re wondering what I’m talking about, here are some ideas for you: https://bcnicematters.wordpress.com/tag/workouts/

HIIT_Workout_print.jpg

tabata

Speaking of working at a gym, today is my FIRST anniversary at this job! I’m so happy they’ve decided to keep me this long. 🙂

On another note, I started listening to Christmas music a minute ago…it’s probably all I’ll listen to on Pandora from now until the first of the year. I love it!!! I’m so psyched about all the different Christmas happenings coming up. I saw this Billy Graham Library thing that I’m begging my husband to take me and our son to. One year, my husband and I ran a 5K that started on the strike of New Year through Christmas lights. It was so cool!

The finish line photo from that New Year 5K my husband and I ran years ago.

The finish line photo from that New Year 5K my husband and I ran years ago.

What gets YOU excited about the holidays?!

beating the boredom swim workout

My new suit is something like this minus the ruffles.

My new suit is something like this minus the ruffles.    Too bad that ain’t me wearin’ it! 🙂

I get tired of swimming just laps, so this morning I mixed it up. I wore my new pink bathing suit (got lots of compliments on it) and did the following workout:

  • Swam 4 laps (200 yards) freestyle at moderate pace
  • 2 laps tombstone kick (hold the kick board vertical in the water adding more resistance)
  • Swam 4 laps back stroke at moderate pace
  • 1 minute washboard followed by 1 lap water taxi
  • Swam 2 laps freestyle (faster), then 25 yards butterfly, 25 yards freestyle (repeat once)
  • 20 deck dips (10 each leg) followed by 90 seconds vertical breast stroke
  • Swam 2 laps breast stroke followed by 2 laps freestyle
  • Stretched

By the way, I contracted my son’s cold so yesterday I felt pretty crummy. Today I’m feeling better with just a nagging sore throat and snotty nose. Gotta love fall and winter, eh?

One of my personal training clients just came to my office to tell me she’s super sore from our workout yesterday. Yippee! Mission accomplished.

Well, let’s get ready for a busy day. I have 3 personal training appointments coming up and life guarding the 4th graders again. Keeps me busy!

getting uncomfortable

I swam a good little workout today – something different.

From the editors of Fitness magazine

Hit the pool and burn close to 300 calories in just 22 minutes with this workout from Dave Thomas, USA Swimming sport-development consultant in Colorado Springs. Performing drills in the water is the best way to improve form and prevent boredom. This routine is based on a 25-yard-long pool lane; we’ve given times to shoot for, but go at your own pace. If needed, take 20-second rests between each segment.

Stroke Lengths Minutes
1. Freestyle 4 2
2. Alternate freestyle and backstroke 8 4
3. Use a kickboard 4 4
4. Freestyle using a pull buoy floating device held between legs 4 2
5. Repeat #2 8 4
6. Your favorite stroke (moderate pace) 8 4
7. Sprint (favorite stroke) 2 1
8. Freestyle (cool down) 2 1

Originally published in Fitness magazine, May 2006.

While I was swimming, I tried to breathe to the LEFT when coming off the wall and it felt so strange! I am used to automatically coming up to breathe on my right side after my turns during freestyle. It made me think back to before when I couldn’t flip turn or breathe to both sides.

It took me quite a bit of time to learn how to flip at the wall, which ultimately made me a faster, better swimmer. Then, about 3 years ago, I decided to become a “bilateral” breather so I wouldn’t end up working my neck just one way while breathing. That was a challenge as well!

Getting out of our comfort zones is hard, but look at what you can learn to do if you just try something new. Another example is clipping onto my bike pedals. I refused to do it for years for fear of falling over, but now I’ve been clipping for at least 5 years. It’s funny, because this year was the first time I’d ever fallen over and it wasn’t that bad.

So my challenge today is to try something you’re not used to do or that scares you. You might find that you really like it!