Workout of the Month?!?!

You'll hear me talk a lot about how it is the little things we do for our body that really add up. Especially since we don't always have time do the big things we would like to accomplish. Even doing something small for our health and bodies CAN and WILL make a difference in the long run.

Today, I joined a challenge, a chilly challenge.  The idea is two teams compete against one another to see who can rack up the most mileage.  I find it a fun reason to force myself to get out and pound the pavement, or maybe the treadmill (let's be realistic) I'm not a huge fan of the cold but I love competition. (I'm joining #teamgiraffe by the way, so I think you should join as well).

While signing up for the challenge I stumbled across another challenge.  This one is a much smaller challenge.  Although it requires a daily effort it's a challenge that can takes as little as three minutes each day for 30 days.  The idea is that is one move can completely change your running.  So I'm going to give it a try,  it might even help me gear up for the chilly challenge.

So what is this three minute move that could completely change your running?  It's called the 100 Up Challenge.  And instead of me trying to explain it, I'll leave you with the link and the video that explained it to me.

100 Up Challenge

So this week I'm going to dedicate to the 100 Up Challenge. Of course I'm going to get a few solid runs, abs work-outs, and strength training in, but I will make this challenge my #1 goal of the week.  '

I challenge you to join the chilly challenge with me on #teamgiraffe as well as the 100 Up Challenge.  

Workout of the Week 12-2-2012

I'm jump starting my New Year's Resolution plan of featuring of not only featuring but completing (hopefully) a "Workout of the Week" (WOW).

I plan to post the weekly workouts by Saturday (so forgive me for this late post) so if any of you out there want to attempt it with me you can have access to it Sunday morning if you are feeling ambitious.

For the first week I'm featuring a whole weeks plan.  If you read my If only booze had zero calories (miles for beer)... post I owe nine miles this week for last weeks debauchery.  It was much needed, and well worth it.

So within my current WOW plan I incorporated three different three mile runs, I'm hoping to be ambitious and throw in a little more mileage but nine is the minimum.

Obviously all of this workout can be adjustable to your needs.  Maybe the idea of running 3 miles sounds like torture?  Go ahead and substitute with 30 minutes of cardio of your choice.  Perhaps you been pushing out 8 miles regularly for years, as Nike would tell us... JUST DO IT.

Have any comments, concerns, or suggestions?  Let me know!! I'm all ears.

So good luck to all those who join in on the Workout of the Week, I'd love to hear your experience with it.

It's The Little Things That Count

It’s the little things that count.  This very true expression can be applied to more than just appreciating the little things in life.  What if we applied that theory to our health by replacing one small bad snack with one healthy snack and/or take small fractions of time and dedicate it to our health?

One of my favorite snacks is Crunchy Cheetos.   In a single snack size 1 oz bag of Cheetos there are 160 calories and 10 grams of fat.  If I swapped the Cheetos out for Orville Redenbacher’s Smart Pop Mini Bags it is only 110 calories and 2 grams of fat for 6.5 cups of delicious kettle corn or buttery popcorn, your choice.  Let me repeat… 6 ½ cups!!!!!!

So saving 50 calories might not appear all the much, but humor me for a second while I do the math.  If I decided to do a similar 50 calorie saving swap once a day I’d be saving my body from consuming a startling 18,250 calories in a year which equates to an over 5 lbs weight loss.

My father is a Coca-Cola addict.  He typically drinks two to three 20oz bottles a day at 240 calories each bottle.  Our family finally got him to switch to Diet Coke.  Within 2 months he has dropped 10 pounds. 

Now what if we added in a minute of exercise in to the mix?  I recently started participating in the #plankaday movement with @DrSherryPagoto and @mbfgmike on twitter.  For those who are not familiar with it you simply take one minute out of the day to work your core and do a plank.  Once you are done you tweet your accomplishment with the hashmark #plankaday.  If you don’t tweet to verify your accomplishment the tweet police (@mbfgmike) will call you out on your slacking.  Even if you don’t use twitter, the idea is amazing.  60 seconds a day to dedicate working on your core.  You don’t need equipment, large amount of space, or a even large about of time.  You just need to spare 60 seconds and your body (your arms might appreciate the softness of carpet or a mat but it is not required). 

Today they have an International 12-HR #plankaday challenge (for those up for it).  Due to my foolishness of never backing down from challenges I accepted.  So, once an hour for twelve hours straight I will take time to do a plank.  Truthfully, I’m not sure my core can handle twelve 60 second planks so instead of compromising form I am going to go for eleven 30 second planks and one final full minute plank for the twelfth and final hour. 

I think their idea is amazing.  I hope it starts another planking revolution to replace the one that is currently sweeping the internet.  I challenge all my readers to join in.  Even if you do not want to tweet about your plank I ask that you dedicate a literal minute of your day to your body. 

Follow my planks on twitter @hungrylilhippo