Week 8: Rock Star Intervals!

When week 8 of the Better Body transformation comes around many of my clients feel a sense of achievement already. At this point my hope is to have guided you to mindfulness — whether it is just moving your body, breathing, replenishing water and nutrition, or giving yourself permission to give all of this to your Own Body! What an act of love and respect to actually set aside time and put effort into healing, nurturing and creating the best you. I applaud you and whistle loudly!

This is the week of energy bursts. I would like to invite you to start practicing some exercises which will actually increase your metabolism, and give you more energy, instantly! You have all heard how interval training is effective for your body in many ways. The highs and lows of the heart rate makes the body work harder and burn more calories per time spent, and the increased energy output requires more fuel, so your metabolism revs up. In this phase you will also work on your explosive muscle strength, which the body needs but doesn’t get much of when swimming, walking and strength training with weights for muscle build up.

First, I would like you to make an entry in your Better Body diary about how you feel so far. What has changed? Did you make progress? How is your energy? Are you ready to step it up?

Secondly, I would like you to practice this short interval program for the next couple of weeks.

Time yourself after you complete the first set, note the time and check if you can beat your own record next time. Repeat 3-4 times a week. Its is also great to do with your family, a friend or your child … but maybe not the house pet since they might not be completely able to do all the steps necessary. Most importantly — put that favorite song on that makes you just wanna MOVE. Now move!

20 Regular squats
20 Frog Jumps (jumping squat)
20 Pushups
20 Reversed Lunges
20 Russian Get Ups (lay on your back on the floor, get up without using your hands, reach arms over head)
20 Triceps Dips
20 Lateral slide jumps (like skating)
20 Crunches
20 Criss Cross Twists (oblique crunches with Bicycle)

Repeat cycle 3 times, and rest whenever you need to. The resting time will decrease, and your ability to move in a flow will improve. That is when you know you are improving in cardiovascular ability and explosive strength. Remember: If you cannot finish it all the first couple of times, you are still perfect, because I know you are doing the best that you can, and in that way, you have space to move upward and forward!

Live Life Loud and let me know how it goes!

Tanja