Agility Fitness Drill: 1 Foot Still

Agility training will help build your speed, quickness, and coordination for any activity you do. This means that all ages should be doing some sort of agility work, it’s not only for the young athletes. No gym required for this exercise, so you can be in the privacy of your own home! All you need is either tape, tubing, or chalk (if you are outside) and make the shape of a cross. Try this 4 square agility drill to train like an athlete and to burn extra calories.

1 Foot Still Drill

Four Square Drill:  1 Foot Still

Think of it as a light jog that is quick and athletic.  All you are doing is jogging right, left, right, left, but your left foot remains in the bottom left square (square 1) the entire time. Your right foot travels from squares 2,3,4,3 and 2 again.

1 Foot Still

Repeat sequence 10 times or 30 seconds, then stand in the bottom right square (square 2) and repeat with the left foot sequence (1,4,3,4,1).  Keep your hips facing forward and move your foot from square to square as fast as possible.

 Stay light on your feet and have fun!

Utah Road Trip!

We did decide to make the 18-hour drive to Utah for spring break. 18 hours of driving for 80 degree weather – I’ll take it!  We went to Arches National Park and saw The Balanced Rock…

Balanced Rock

This rock is the size of a house!  View from backside…

Balanced Rock 1

Hiked up to Delicate Arch…

Arches 2

Arches 3

Here’s the Double Arch…

Arches 1

and the North Window…

Arches

Camped in Moab at Goose Island for two of the nights…

Moab 2

Saw BASE jumpers jump off this cliff one early evening…

Moab

This paved trail goes right by the camp site and will take you to Arches.

Moab 3

Also biked at Dead Horse State Park (great family mountain bike trails)…

Dead Horse SP 3

View from trail…

Dead Horse SP 2

Dead Horse SP 1

Then had to check out Canyonlands National Park.  It is massive (and one of the quietest places in the US)…

Canyonlands

There is a 15 minute walk to Mesa Arch – beware – it’s a scary cliff!

Canyonlands 1

Had to do one silly pic from Mesa Arch…

Canyonlands 2

When we were leaving Mesa Arch, there was one older guy (dumb*ss) that climbed on top of this arch and walked on it. So stupid, one strong wind or false step and your done. We did some research to see if any arches have fallen and there was one that fell in 2008 at Arches (at night though and no one was hurt).

We had a great trip, and I guess we brought the sun home with us too  - Yay!

Spring Break!

My husband has been helping out up at the Oso landslide for the past 11 days.  Our hearts go out to all those who have been affected by this awful disaster.

He comes home tomorrow and even though our original Utah road trip (Bryce, Zion, Arches, etc.) is probably put on hold, we will be doing something fun this spring break week.  The key will be spending some quality time together and hopefully finding the sun!

Spring Break

Maybe we’ll do a little of this…

Spring Break 1

Yeah, right – these boats are super skinny.  I was watching this girl in amazement!  I’ll stick to sitting in the normal-sized kayaks myself.

Have a fun-filled and active week and I’ll be back Monday, April 14th!

April Training brings May Racing!

I think May is Seattle’s best month for races.  Whether you walk, run (trail or pavement), adventure race, relay, or do triathlons, May has plenty of fun ones to choose from. The best part is that you are also helping raise money for local charities.  Get fit and spread joy!  Just click any picture for more info and to register:

Races on Saturday, May 3rd, 2014

Fiesta 5K Ole! Seattle (Volunteer Park)

fiesta_logo

Pavilion Indoor Triathlon Seattle (UW)

Pavilion Indoor Triathlon

Seattle Urban Trek (7M Adventure Race)

Seattle Urban Trek

Races on Saturday, May 10, 2014

Free Them 5K Shoreline, WA

Free Them 5K

Girls on the Run 5k Seattle (Magnuson Park)

Girls on the run

SCOTT Cougar Mountain Trail Run (5.1M or 10.8M)

Cougar MTN Trail Run

Races on Sunday, May 11, 2014

Mother’s Day Half Marathon & 5K Kirkland (Juanita Beach Park)

mothers day half

The Color Run at Seattle Center

the color run

Race on Saturday, May 17, 2014

Young Life | Seattle 5K for Kids (Magnuson Park)

5k for kids

Races on Sunday, May 18, 2014

Beat the Bridge 8K in Seattle (Husky Stadium)

beat the bridge

Mercer Slough 5K Run/Walk for Williams Bellevue

Walk for Williams

Races on Saturday, May 24, 2014

Soaring Eagle 5K thru 50K Trail Run Sammamish

Soaring Eagle

To Hell With Cancer 5K Redmond (Marymoor Park)

to hell

Race on Sunday, March 25, 2014

Ski to Sea 92M (7 Sport Relay) Bellingham : Cross-country skiing, downhill skiing or snowboarding, running, biking, canoeing, mountain biking and sea kayaking)

ski to Sea

 So many choices, so little time! Train now!! Which one(s) are you gonna do?

Wall Push Up Variations

Wall Push Ups Variations

Push ups from a wall don’t have to be the wimpy way to do push ups. Change them up and make them fun! All you need is a wall or use a doorway for a bigger range of motion.

Start with perfect posture:

  • Abs in
  • Chest open
  • Shoulders retracted and depressed
  • Neck neutral

Wall Push Ups

Wall Push Ups (Targets chest)

  • The greater the distance from the wall the harder it will be.
  • Hands wide in perfect posture.
  • Keep body in a straight line – don’t push butt out or sag hips).
  • Perform up to one minute of push ups.

Wall Push Up to Closed Squat (Targets chest, thighs, & glutes)

  • Perform a push up against wall.
  • Push off and push your hips back into a squat position.
  • Only go as low as you can with perfect posture and keep weight on your heels.
  • Stand up and repeat sequence for one minute.

Wall Push Up to Power Hop Wide Squat (Targets chest, thighs, & glutes)

  • Perform a push up against the wall.
  • Jump out with your feet wider than your shoulders.
  • Perform a squat.
  • Jump together before repeating sequence for 1 Minute.

Wall Push Ups  Leg Swing

Wall Push Up with Leg Swing (Targets chest & core)

  • Perform a push up.
  • Do a controlled leg swing forward and back with the pushups.
  • Make sure you don’t round your back with the forward swing or arch with your back swing.
  • Perform for 30 seconds on each leg.

 

Try them out and let me know what you think!

 

Focus T25 Core Speed Review

Focus T25 is a 25 minute workout bundle created by Shaun T (same trainer who created the Insanity workouts). Shaun T is a fitness rockstar – he’s got personality and he knows his stuff.  With that said, I’m personally not interested in investing in a whole pack of 10 DVDs (approximately $120) since I only do home workouts a couple times a week and I like more variety.  Now, there is a single DVD available for purchase called Focus T25 Core Speed.  Purchasing one DVD is a little more practical to see if you are actually going to like it!

Front cover:

T25 Review

Back cover:

T25 Review 1

The DVD comes in a cheap cardboard sleeve (which can scratch your DVDs).  Really?  Beachbody couldn’t afford better packaging? Lame!  Anyways…

Core Speed targets all the muscles of your core without doing traditional sit ups.  It’s really a cardio based workout which will burn fat so you can see your “six pack”.  He packs in 3 rounds (sets) of 8 exercises before moving on to another 3 rounds of 8 exercises, then shortens the duration of each exercise as he puts them all together.  These moves are high impact and higher intensity.  Some of the exercises are:

  • Squat Thrust + Hook Knee
  • Single Arm Burpee
  • Criss Cross + Half Tuck
  • Quick Feet Up & Back
  • Moving Quick Jab
  • 180 Degree Hop Squat + In & Out

These pictures below are taken of my tv screen, the video quality in person is perfect.

T25 Review 2

I would consider this an intermediate to advanced workout. The moves are fast, so it was nice to see that there was a real modifier!  This was a gal demonstrating low impact moves for all exercises.  I always cringe if the modifier isn’t really making the moves easier for beginners to follow. Also, if you have to workout on carpet, I strongly suggest only doing the low impact/modified moves.  The moves are too fast to do from a soft surface.

There isn’t a warm up to this workout (since it is only 25 minutes).  I had already gone for a short run before doing it, so I was fine going straight into the DVD.  If you usually take a little more time to warm up, then I would strongly suggest it.  Even marching in place for a longer period of time would be sufficient (taking knees higher as you go) and easing into a jog.

With all that said, the workout is super fun and it’s great that you can get it done in 25 minutes.  I bought my copy from Amazon for about $22 here.

 Do you do any of the Beachbody workouts – T25, P90X, Insanity, etc?  Feel free to share!