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A Christmas Tradition Continues

Christmas treeThis Motivation Monday brings us just a few days away from Christmas 2015.  That means it’s time for what’s become a tradition here on my blog: my twist on a holiday classic. Today I give you…

The 12 Days of Fitness

On the first day of fitness, my workout gave to me…a super-surge of endorphins.

On the second day of fitness, my workout gave to me…two tighter thighs and a super-surge of endorphins.

On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a super-surge of endorphins.

On the fourth day of fitness, my workout gave to me…a four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the fifth day of fitness, my workout gave to me…five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the eighth day of fitness, my workout gave to me….eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins!

Wishing everyone a wonderful week ahead and to all who celebrate, a very Merry Christmas! I’m taking a mini-break for the holiday, but I’ll be back in the New Year with tips and tricks to help you attack 2016 with new energy to have fun, be fit and feel fabulous!

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A LauraLovesFitness Holiday Tradition Returns!

Christmas gift and baubles on defocused lights backgroundOn this Motivation Monday, another Hanukkah has come and gone and we’re just three days away from the Christmas of 2014. I’ll be spending the week with my family, and before I leave the Big Apple, I wanted to leave all of you with what’s become a holiday tradition here at Laura Loves Fitness.

Before I re-launch my fitness-minded twist on a holiday classic, I want to wish all those who celebrate a very Merry Christmas! Thank you to all who’ve offered your ongoing support in 2014. I’ll be taking a little holiday hiatus, but can’t wait to hit the ground running in January with a whole New Year filled with infinite possibilities to have fun, be fit and feel fabulous!

Now without further ado, I give you…

“The 12 Days of Fitness”

On the first day of fitness, my workout gave to me…a huge rush of endorphins.

On the second day of fitness, my workout gave to me…two tighter thighs and a huge rush of endorphins.

On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a huge rush of endorphins.

On the fourth day of fitness, my workout gave to me…a four-minute Tabata,  three sets of squats, two tighter thighs and a huge rush of endorphins.

On the fifth day of fitness, my workout gave to me…five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.

On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.

On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.

On the eighth day of fitness, my workout gave to me….eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.

On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.

On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.

On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata , three sets of squats, two tighter thighs and a huge rush of endorphins.

On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.

Merry Christmas and Happy New Year!  

Tabata Tunes

We made it to another Workout Wednesday!

This week, I’d actually like to address something I’ve overlooked in my past posts about Tabata training. I’m grateful my friend and true fitness pro Amy for pointing out a very crucial component when it comes to this type of high intensity training.

The Rings: One of My Favorite Tabata Stations!

While you can do multiple sets of Tabatas to create killer 20-minute workouts, I forgot to mention that you need to rest for one minute between each four-minute Tabata round to allow for short recovery. (As a refresher, in a Tabata, you push out as many reps as possible of a certain exercise in 20 seconds, follow with 10 seconds of rest and continue until the four minutes are up.)

As Amy reminded me, taking a “big break” of one minute before moving from let’s say a squat-thrust Tabata to a push-up Tabata allows the heart rate to fluctuate between recovery and full exertion. Believe it or not, it’s also a way to make sure by the end of that fourth set, you almost feel like you can’t make that last 20-second work period and your muscles will be shaking and trembling. This is a surefire way to push your body hard, but not to failure!

If you have an iPhone or iPad , there’s a great fitness app that my UXF instructor Roberto introduced me to. It’s called Ultratimer. It does cost $1.99, but as I’ve become “addicted” to Tabatas lately, it’s great to have a tool that alerts me when to work and when to rest. Ultratimer features bells and buzzers and you can listen to your music and still hear all the signals. Click here to check it out. 

So, what songs keep me motivated for these workouts? Here are some of my favorite Tabata tunes that come in just over or under the four-minute mark. (I think you’ll find they’re an interesting mix of music genres.)

  • “Four Minutes,” Madonna featuring Justin Timberlake (How appropriate, right?)
  • “Looks That Kill,” Motley Crue
  • “Firestarter,” The Prodigy
  • “The Fire,” The Roots featuring John Legend
  • “This is How a Heart Breaks,” Rob Thomas
  • “Where Have You Been?” Rihanna
  • “You Walk Away (Edit),” TyDi featuring Audrey Gallagher
  • “Points of Authority,” Linkin Park
  • “Time of My Life,” 3 Doors Down
  • “Get Better,” KMC featuring Sandy
  • “Rebel Yell,” Billy Idol
  • “Point of No Return,” DJ Encore

At the end of the day, whether it’s Tabatas, time on a treadmill or taking a Zumba class, finding the workout that works for you is the key to staying on track with all your efforts to have fun, be fit and feel fabulous!

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