Havent updated for a while.
Alls good, just crazy busy, we move in 1 week ! YIKES have loads to pack but we will get there.
As well as getting ready to move, the landlord is selling this place, which means that I have to pack the dogs in the car and go hang out somewhere for an hour while someone looks at the house, so far today ive been out 3 times and tomorrow there are 3 booked already.
Nothing like messing your day up.
Well, a week to go and then we will not have to worry about it.
When the girls and I were out tonight we were in Fish Creek Park, and we checked out some of the owls that live there. A week ago one of the babys had fallen from the tree, the Mamma kept it alive by feeding it and swooping anything that went near to it. We are so amazed that the owl did not get taken by the coyotes.

Good news today the owl is back in the tree

<p>&lt;p&gt;Just been for a run around our neighbourhood, You should make sure that you are not always doing the same sort of cardio, your body adapts to the way you train very quickly and you need to keep your body guessing in order to not reach a plateau.&lt;/p&gt;<br />
&lt;p&gt;This week, I have run tabata sprints, and then stair intervals so today I did what I like to call the long slow boring run, basically a 5km run at a pace that I can keep all day. :0)&lt;/p&gt;<br />
&lt;p&gt;When I got back, I went into to the garden for some hammertime. Im thinking that I still look so girly when Im doing these, but hey I still got it done, next time Ill got for the heavier hammer. After we move I think that we will get the tire set up in a way that we do not have to hammer so low.&lt;/p&gt;<br />
&lt;p&gt;I did tabata hammering and then made use of my gym rings and did some modified pull ups (no video of the pull ups though!)&lt;/p&gt;<br />
&lt;p&gt;Anyway, enjoy the quick video ! LOL

Just got back in from my mornings workout, super busy today so ….

I warmed up by doing some joint mobility exercises and then ran I believe that its around 2 KM down the off leash area.

I ran the stairs by my house, 10 times ( 1 xdown and up= 1 )

Then I did 30 second circuits with the kettlebell, 12 exercises for a total of 6 minutes.

swings

then passed the kettlebell around the body

1 arm swing

around the body

1 arm swing

around the body

cleans

around the body

cleans

around the body

bottom up kettlebell press

around the body

The workout was finally finished with lots of stretching :0)

Have to give this little timer a shout out again ! LOL It is awesome.

Today I went to the gym, and I did 3 tabatas …

1. 10.5 mph 1% incline

2. 15% incline 5 mph

3. 12 lb wall balls

Before doing the tabatas on the treadmill, I ran 2 miles, I got totally bored going at the same speed so I decided to get the tabata sprints in. After doing that and the incline tabata I thought I was going to die. Of course me being me, I had to take the sprints up to a super fast pace, no point doing it half hearted !

I could hear the beep over my ipod, which is cool, not sure if the beeping was annoying the people around me, but whatever, I was there to WORK !

I basically worked out for 12 minutes, but if you take the 10 second rest period off its 8 minutes.

8 minutes of working my butt off and I am out of there !

Tomorrow I have loads on so I will be working out at home, my plan is to take my kettlebells over to the green space by me and get some interval training in, I do not need to do tabatas every time so I’m thinking of 1 minutes circuits.

I spent longer stretching after my workout that the actual working out. All too often people miss this important aspect out of their training routine and then they wonder why they are getting injured and super sore.

Each time you work out it should ALWAYS have a warm up and cooldown and stretching. Depending on your workout either your strength training or cardio training in the middle.

It has come to my attention over the last couple of months that Bootcamps are popping up all over the place here in Calgary, well actually not just Calgary but all over the world.

What concerns me is the rate that they are popping up.

Each town/city/province has different rules and regulations in regards to using “green spaces”, and there are also rules in place for business licences etc.

Before you take the plunge and sign up for a Bootcamp, please take the time to ask the following questions …

1. Is the person teaching the classes, qualified to do so?

2. Does the person teaching the class hold a current First Aid/CPR qualification?

3. Are they insured?

4. Do they have permission from the town/province/city to use the “green space”? If so they will hold a certificate showing exactly where they are allowed to go, what times they can use the space, they are required to have this with them all the time.

5. Do they hold a business licence? This will also be a certificate, and it will show you that they have met all the requirements from the town/city/ province.

6. If you are training early in the morning/late at night is there adequate light to ensure your safety?

What concerns me is that trainers/just anyone are just setting up bootcamps with out following the regulations of the town.city, if you sign into one of these, you may not be protected, and should you have an accident there will not be adequate insurance in place. You may be trained by someone who does not have the correct knowledge and you will be trained in a way that is dangerous to your health and safety.

Also if they do not have permission to use the space and the city visits them, they will be shut down, and you may loose your money.

Bootcamps can be fun, safe and get to your goals, but I ask you to ask a few questions before signing up for one in your area.

Well Ive had my Gymboss Interval Timer for a few days now, have to say I love it.

It is simple to use, and has a clip on the back so you can clip it onto your workout clothes. This week I have used it to perform tabatas as well as circuit training.

The beep is loud enough to hear over my ipod, so I still get to listen to my music working out. My girls commented that they could hear it beeping when I was outside and they were in the house ! (the patio doors were open though)

I was thinking about what intervals I could use this for, you can set it to run with 2 different times, and up to 99 sets, so there are endless possibilities.

1. Tababtas (work 20 secs rest 10 secs repeat x 8 )

2. Circuits - you can programme the timer to whatever you like, I set it to 1 minute and 20 sets. I just went from 1 exercise to the next no rest.

3. We run a Martial Arts school, and they do sparring, so we can use it for the 3 minute rounds with 1 minute rest for 5 sets. (Dont think they will like us for this one) Whats great is that once you get the timer set up, and press start you dont have to touch it again, great if you have your bag gloves on.

4. I was thinking about my friend who is learning to run, well, she can set it to run for a couple of minutes and then it can beep for the walking phase.

5. Finally I will be able to run my intervals outside, I always avoided it as I hated having to look at the stopwatch. With this after the warm up, I can press start and then sprint for a minute and then recover for 3-4 minutes.

This tiny piece of equipment really has endless possibilities, it really was the best $20 I have spent in a long while.

It is so versatile, as you can programme it so many ways.

If any of you already use it, let me know some of your workouts.

QUOTE: Seize the moment. Remember all those women on the Titanic who waved off the dessert cart.

- Erma Bombeck

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Gaining and maintaining your fitness can be fun and should be fun.

Anything that is seen as a chore is something that most people will try to avoid and it will make it difficult to maintain for any period of time.

Unlike a job where we get paid for doing something that we might not always enjoy, the rewards from fitness are something that are difficult to place a value on.

Obviously the value of good health is more important than most things in life but it is so easy to discount, that we need to look at the fitness program that we will be using to ensure it will be fun and we will continue to use it.

There are so many different ways of keeping fit and many of these can be as enjoyable as a walk in the park with your dog or a swim in the pool every day, a bike ride with your family.

If you are starting on a fitness program that you find difficult and unappealing from day one then there is a good possibility that you will not follow through and get the benefits that you expect from the program

You would be better off choosing a program that might not deliver the same results in the same time but one that you know you will follow through until the end.

If you can find some form of fitness training that you really enjoy doing then you can make it a lifetime activity and enjoy improved health for as long as possible.

Your fitness program should be something that you look forward to when you wake each day.

The fitter you get, and the more benefits that you see from your fitness the more likely you are going to enjoy what you are doing.

Your perspective of training will change, as you get fitter, so you might find that you need to reassess the program you are on and change it as your fitness level increases.

WOOT

Im getting there, had a much better weekend, still no answers to where we will be living, but have decided what will be will be and no point getting more down about it.

I ran a 5km at the gym this morning, it felt good, I am really thinking about entering some 5km races this year, I need to find a website that has a list of when and where.

Also my Gymboss timer came today, I cannot wait to use it tomorrow. Not sure wether to go with a tabata workout or go for a 5 exercise x 1 minute each for 5 rounds. I am excited to use it and get my kettlebell training back up to speed.

I will blog tomorrow ! :0p