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Delicious raw, vegan tarts made entirely of fruit!
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A full body workout using a cable machine at the gym (it’s also possible to do this at home using an elastic band secured around something stable/stationary).
Jillian Michaels Towel Workout
- Side squats
- Hamstring curls
- Ab crunches
- Isometric Superman
3 sets on each move, as many as possible for 30 seconds
A full workout (including warm up and stretch) with Bob Harper. He talks a lot but gives many technical tips. The workout consists of:
As many as you can for 7 minutes.
Full AMRAP, CrossFit style workout with Bob Harper. BobHarper.com - Team Bob: AMRAP (by mytrainerbob)
Workout suggestions for different goals: -10 kg (22 lbs), -5 kg (11 lbs) and -2 kg (4 lbs)
Source: South African edition of Women’s Health magazine, July issue
Plate push
Sounds like a good idea if you have enough space at your gym. I’d put a towel under the plate though so that nobody accuses me of ruining the floor :)
Source: June issue of Oxygen Magazine
Hi thanks for this great blog. I have a busy schedule this semester and really feel too burnt out to work out in the afternoon/evening. I want to start working out in the morning. Everything I've read says it's not good to work out on an empty stomach. What do you recommend for a morning workout? And do I really have to eat a whole hour before starting a workout? Thanks!
Hi! It depends on your personal preferences. I personally cannot imagine working out on an empty stomach because the first thing I think about everyday when I wake up is breakfast. I’m the kind of person who gets irritable and hypoglycemic if I skip a meal or if a meal is delayed. But I know many people who feel like the food in their stomach slows them down when exercising early in the morning. It’s an eternal debate with pros and cons:
Fitness model Alicia Marie published a video about it a few days ago: http://youtu.be/2hnLjVLjUSM
I personally agree with her; it’s better to eat something small to avoid breaking down muscles, but if the empty stomach works for you and you’re seeing results, go for it.
Eating something small only 20-30 min before your workout shouldn’t be a problem if you avoid foods that are high in fat (like for ex peanut butter) before your workout as they are slow to digest.
Hi; do you know about best workout times? I see 99% of people working out in the morning, but I am NOT a morning person. Is it okay to work out in the evening? I read somewhere that working out at night is bad, because it means your body doesn't get a full meal for ~8 hours, and a post-workout snack isn't enough. Then, what about working out before dinner? Thanks.
Hi! It all depends on you, your personal preferences, energy levels at different times of the day, your lifestyle and your job/school schedule.
The big advantage of working out in the morning is that you’re done for the day. It’s a great feeling to know you’re already done with your workout when sitting at your desk at 9 am! It makes you feel like “I’m gonna get lots of things done today!”.
However, I noticed I cannot push myself as much as I can early in the morning versus later in the morning or in the afternoon, particularly when it comes to strength training. I noticed I can lift way heavier weights later in the day than first thing in the morning.
The bottom line is: the best time to workout is the time you feel the strongest.
If you have a stressful job, going to the gym before dinner after a busy day at work is the perfect way to let some steam off.
Exercising after dinner late at night is ok if you’re a night owl. If this is when you’ve got the time, and if you feel strong and energized at that time, go for it. A post-workout snack will be enough if you had a well-balanced dinner before.
Spine stretch
Our spine consists of vertebrae and sponge-like discs. Gravity causes the discs to lose moisture throughout the day, resulting in a daily height loss of up to 1 to 2 cm (1/2” - 3/4”)! The moisture returns to the discs overnight, but not 100%. Over a lifetime, a person can permanently lose between 1 to 5 cm (1/2” - 2”) in height!
Many weight training moves (like squats & deadlifts for example) put a lot of additional pressure on the spine. Hanging from a pullup bar for at least 30 seconds is a fantastic stretch to help decompress your spine after an heavy weight-training session.
Busy Thursday Tabata Training
Tabata training is an interval training protocol that only lasts 4 minutes, but can help increase stamina as well as amp up fat burning.
A tabata training protocol consists of 8 rounds of 20 seconds of exercise followed by 10 seconds of rest (i.e. a total of 4 minutes per exercise).
Here are two free tabata timer apps for your iPhone/iPad:
Tabata timer: a simple Tabata timer
Gym boss 2: an exercise timer (Tabata protocol is already built in)
Find an exercise pace that you are able to maintain throughout all 8 rounds, but only with great difficulty. Ideally, there shouldn’t be any 20-second work period with a significant drop-off in reps performed (I know, it’s easier said than done when you’re doing burpees!!).
If you want a great workout, select just 3 different exercises that work the same muscle group, and do 3 tabatas with a couple of minutes of rest in between exercises. For example: 
Lateral burpees
for 8 rounds of 20 seconds work / 10 seconds rest.
Wide leg jump squats
for 8 rounds of 20 seconds work / 10 seconds rest.
Jump lunges
for 8 rounds of 20 seconds work / 10 seconds rest.
That’s only around 12 minutes total workout time and you’re done! (ps: but don’t forget to warm up before and stretch after your workout.)
A couple of dumbbell exercises taken from www.julielohre.com:
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