Hellllloooo! How’s it hangin’ this….well actually it’s kinda crappy out here….but still I hope you are enjoying the day. It’s almost the weekend so yay for that! Plus I bought a super cut bikini, that always makes up for bad weather ;).






Things here have been pretty laid back this week. Nothing crazy to report and it hasn’t been super busy, well for me, Steve’s always busy. I have been getting in some awesome workouts this week though and I even have a video to share from my bench session on Tuesday. My bench and chinups have been feeling harder than they should be lately so I’ve really been working on accessory stuff and just backed down my numbers on bench and chinups and will work back up. Sometimes backing down needs to be done, as much as I hate it.




Yesterday I felt like getting sweaty, and since it’s a non-lifting day for me I rocked out some prowler stuff. In the end I did 20 prowler lengths, 1000 mountain climbers and 100 burpees. I loved it.






Today I worked on my overhead press and did some band work, light lunges and abs too. I’m also going to do some GPP work later on too.



—-Side Rant—-



I almost don’t like to use the word GPP training now. GPP stands for general physical preparedness and has been around forever. Well… apparently some fitness place down in the states used that name for their gym where they do crossfit style workouts. I’ve checked out the site and they post super general, one size fits all workouts for people to do. Most of these workouts are things that probably shouldn’t be done every day as they seem to be rounds for time or something like that which as I stated before can lead to adrenal exhaustion (I promise a post on this is coming).



So please note that if I say I’m doing GPP work, I am most definitely NOT doing a workout of the day that some guy who doesn’t know my goals, limitations, mobility, or fitness level posts. Maybe if I was looking for a finisher, but definitely not for my main workout. When I workout, I workout for me and my body, not just generally.


No disrespect if you rock these workouts, they’re just not for me or my goals.



—-End Rant—-

If you’re looking for a quick HIIT workout to add to the end of your workout here is one that I’ve done with my bootcamp class a few times now. I love it because it’s easily customizable and can be changed up a number of ways.



tabata run



The building our gym is perfect for this. If we do 2 rounds, which is 4 minutes we basically make it all the way around the building once. You can easily swap out the exercises to better suit your needs and you can run/jog at your own pace.



If you’re looking for some tabata music here are a couple songs:




I use this site: http://www.youtube-mp3.org/ to convert youtube videos to MP3’s if you’re looking for something simple.



Steve and I have also been having some seriously good eats this week. My meal at the gym is usually always the same thing – an omelette with peppers, ham and cheese, nuts, and chia seed protein pudding. But our dinners are always different.



IMG_20130603_221619 IMG_20130604_222841

Left: Pasta w/ meat sauce, garlic bread and caesar salad      Right: Steak, corn, green beans, parmesan rice



One of the upsides of carb backloading is that I can enjoy my big dinners. I have a huge appetite and portion control was an issue for me before. Now that I’m carb backloading and intermittent fasting (yes I have given in to the fact that I am most definitely an intermittent faster, despite me denying it before. I do really well not eating my first whole meal until 3pm or so) I can have a big meal at night and not worry about it setting me over the edge. I never feel deprived and if I want a little treat, like my super simple microwave cookies, I go for it and don’t feel bad for a single second.



It’s all about finding what works best for your body, goals and your lifestyle. If something gives you the body you want but you’re a miserable b!tch the whole time you’re doing it – then it’s not working. Try something for at least a couple of weeks before throwing in the towel, it takes your body time to adjust and it takes time to create new habits. Also, don’t be afraid to admit you were wrong. I used to think not eating breakfast would make me sluggish and pack on the pounds, I now know that to not be the case. No two people are alike and you need to take your training and lifestyle into account when creating something just for you.



Tabata Running Workout and a Bench Video
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3 thoughts on “Tabata Running Workout and a Bench Video

  • June 7, 2013 at 11:30 am

    I’ve heard so much about IF! I actually looked into it but I am starting marathon training and it doesn’t look like it works very well for endurance athletes. I think the theory is great though. There are so many days I find myself thinking when I am going to eat next, how much, if it will be enough, etc. IF seems like it takes all the worry out of meal planning. You can generally just eat what you want and not stress out about it! Happy it’s working for you!

    You have me craving garlic bread!!!
    Christina @ the athletarian recently posted..Stepping it up a notchMy Profile

    • June 7, 2013 at 3:38 pm

      I just read about your new training plan, I hope you love it. Yes, after my competition I wanted a little less structure and having to worry about pre-planning everything and this seems to be working for me right now.

  • August 7, 2013 at 10:35 am

    Pretty nice post. I just stumbled upon your weblog and wished to say that I’ve truly enjoyed surfing around your weblog posts. In any case I’ll be subscribing on your feed and
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