Tag Archives: 30 sit-ups for 30 days

June 18, 2014 · 6:45 am

Having Fun Working Out At Magical Locations

You know what? You are the most amazing bunch of people I’ve ever met. I am totally smitten by your outpouring love, support and continuous encouragement. I am truly blessed to have you all in my life. I wish I had words to express how loved I feel. Thank you!

you are the best

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Maybe you remember, last weekend I wanted to go hiking with my family. Unfortunately, it didn’t happen because it was raining quite a bit on Friday and my hubby’s heel didn’t feel up to par. Being a creative lady I am *right?!*, I convinced him to at least go check out a park nearby: to spend some time outside and treat Bella to a nice long walk. I accidentally came across it last year when I was planning a running route. It is only about 5 km away from our home. However, back then, 10 km run wasn’t realistic, so I forgot all about it… well… until now that is!

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I am so so soooo glad we went there! Not only it was a fun, relaxing and refreshing outing with my two loves, we were blown away by the natural beauty of the park.

parc de la cité

Look who else we saw there!

geese at parc de la cité

Aren’t those little things ADORABLE?! *I’m pretty sure it’s a proud papa-goose on a lookout there haha!*

What I found pretty awesome is a great variety of training stations such as pull-up bars, benches of various sizes for jumping, and even a climbing rope evenly spaced out in the park. It’s a PERFECT place to train for the Spartan Race! *It was meant to be! It also happens to be a magical location where my first 15 km run took place last Sunday.*

pull up bars at parc de la cité

Speaking of fun workouts suitable for this location! That’s what is awaiting for me later on today.

Dynamic Warm-Up

Cross-train

Run 2 miles to warm up

25 push-ups
25 squats
20 mountain climbers

Run 1/2 mile at high intensity, but pace yourself so you don’t have to walk

10 squat jumps
50-yard lunge walk
10 lunge jumps
20 flutter kicks
10 side-to-side hops

Run 1 mile at high intensity

25 push-ups
25 squats
20 mountain climbers

Run 1/2 mile at high intensity

10 squat jumps
50-yard lunge walk
10 lunge jumps
20 flutter kicks
10 side-to-side hops

Run 1 mile to cool down.

AB 500 as a part of the Spartan 30-day sit-up challenge

have fun working out

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What is your ‘magical’ location for the most fun workouts?

xoxo
Olena

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June 13, 2014 · 6:45 am

Hiking, Stupid Laws & Spartan Rhode Island Bucket Workout

It’s FRIDAY! Can you believe it?

It's friday

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What a week it’s been, but as they say ‘What doesn’t kill you makes you stronger’, right?! *Okay, okay! I’m totally exaggerating here*. It’s been busy and productive, just the way I like it.

It’s been raining here in Montreal these past couple of days. On the brighter side *literally*, it should clear out for the weekend. Yay! And you know what I’ve been planning? A nice hike with my hubby and our baby!!!

Hiking with Bella

*Look at those cute butts haha!*

This picture is from our hike a month ago. I’m embarrassed to say, but that was my first ever hiking experience. I have no idea why I had never done it before! It was such a great experience, I want to do it more and more.

But than listen to this. Shortly after the hike to the Black Mountain, I found out that dogs are not allowed in provincial parks of Quebec. I was (and still am) outraged. To me, this doesn’t make any sense. I would understand having to keep my pup on a leash, but not this. And in all honesty, I can’t imagine going for a hike on a weekend to enjoy myself knowing that my beloved Bella is locked up at home in her crate.

no dogs allowed

Anyhow, I was lucky enough to speak to one of my co-workers about my concern this week. He was brilliant enough to suggest to me to check out some skiing resorts a.k.a. private parks. *BINGO!* I was able to find a few really nice hiking places within an hour drive!!! All I have to hope for right now is that my husband’s heel doesn’t hurt as much, which he hurt during his soccer game last week. *Sad face… He kind of looks like a T-Rex when he walks, which is… kind of… well… absolutely HILARIOUS!* 

funny-T-Rex-hat-dinosaur

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*P.S. I just died laughing!!!!!*

Moving on to today’s training… As always, I use the Spartan guide, but today’s workout looks rather interesting. Oh, and it’s called: Rhode Island Bucket Workout! Not that it’s impossible to do, I just have to figure out HOW I can accomplish it successfully since I don’t have a membership at the gym. Well… Judge for yourself *and, please, let me know if you’ve got any ideas*!

Equipment needed:

2-5 gallon buckets with lids, filled with sand, water, rocks – some type of manageable weight – and a 5′ steel bar with hooks on both ends *YESSS! Any ideas?!*

Warm up:

Jog slowly in place for 1 minute
200 jumping jacks
Stretch

Conditioning:

Decline-bucket push-up – place your feet on the buckets and your hand on the ground. Adjusting the spacing of your hands for variation, do as many push-ups as possible.

Incline bucket push-up – place buckets 224-30 inches apart. Place hands on buckets and feet on ground. Do as many push-ups as possible, going between the buckets.

Bucket lunge – Hand the weighted buckets from each side of the steel bar. Place bar behind your head resting on your trapezius. Lunge for 50 yards.

Side jump – place buckets on ground with steel bar resting across them. Stand beside the bar, jump over the bar to the other side, and repeat 20 times.

Bucket curl shoulder press – use the steel bar with weighted buckets hanging from both ends. Begin by curling the bar up to your chest and then press the bar over your head. Slowly return to the starting position, and repeat.

Bucket high-step walk – hold a weighted bucket in each hand. Walk for 100 yards with high knees.

Cool down with a light jog, and stretch.

Spartan Bike

Warm up for 10 minutes in zone 2

Repeat 6 times:

Ride 3 minutes in zone 4.
Ride 1 minute in zone 2.

Cool down for 10 minutes.

+ 30 sit-ups for 30 days challenge

dedicated

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Are you a dog owner? What are your thoughts about this ‘No dogs allowed’ thing?

xoxo
Olena

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June 9, 2014 · 6:45 am

What If ‘Plan A’ Didn’t Work?!

Good morning, lovelies!

What do you do when things don’t go as planned?

Plan B

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Take my weekend as an example.

Planned:

Workouts – 2
Birthday party – 1
Photo shoot – 1

Actual:
Workouts – 0
Birthday party – 0
Photo shoot – 0

*** A little disclosure: I think I’m getting old, the birthday party, turns out, was always supposed to be in a week from now. MY BAD!  Haha!

my bad

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Of course, I  could have let this ruin my weekend. But then, why would I do this to myself?! Instead, my hubby and I had a BLAST and:

  • spent time with a friend of mine visiting from Toronto,
  • had friends over for supper *with their puppy, so Bella had a blast too!*
  • had an awesome Sunday with my family-in-law *they are a funny bunch!*

In other words, I wouldn’t change a thing!

Here are some pictures.

First tanning of the season

*We got to tan! YAY!*

Bella with Mishka

*Bella with her new friend, Mishka. They were hilarious! Look at that flip. No one got hurt. Haha!*

Unfortunately, this is not always a case. Somehow, we do let an unexpected change in plans affect our mood, like a workout that didn’t go according to our expectations. However, if you think about it, this is the worst thing we can do to ourselves. Not only that something didn’t go as we wanted, we let it affect us. But then, we don’t pay attention to little things that can actually make our days unforgettable! Don’t you find this a bit ridiculous?

don't let it get to you

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A few days ago, I was reading a post of my fellow blogger, Stephanie from Crowned in Victory. She listed 16 simple *yet GENIUS* steps to happiness *please, make sure to stop by her blog and give her some loving!!!*. Here they are:

  • Get up before the rest of the world.
  • Fall asleep earlier.
  • Eliminate processed food from your diet.
  • Cook yourself a beautiful breakfast.
  • Stretch.
  • Buy a 1L water bottle.
  • Write down everything in a beautiful diary.
  • Strip your bed of sheets and empty your underwear drawer into the washing machine.
  • Organize your home.
  • Treat yourself, have a luxurious shower with your favorite music playing.
  • Go for a walk more often.
  • Be random and message your old friends with personal jokes.
  • Challenge yourself not to ridicule anyone for an entire day, then two, then a week.
  • Think long and hard about what interests you. Develop those hobbies.
  • Become a person you would ideally fall in love with.
  • Lie in the sunshine and dream about the life you would lead if failure wasn’t possible. Now, act on it!

life is beautiful

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What are the little things that can make your day awesome? How’s your Spartan 30-day ab challenge going?

xoxo
Olena

 

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June 5, 2014 · 6:45 am

Fitness & Happiness: Bringing The Kid Back Out Found Within

Good morning beauties… and beautifuls *LOL!*

As you can see, I am in a great mood, and my trip to the spa yesterday is largely responsible for that!

Spa Diva

I got a 50-minute Swedish massage and it felt great! The masseuse had strong hands *just the way I like it!* and really worked on my shoulders and legs. I was in heaven!

Plus what could be better than a date with a friend that you haven’t seen in a WHILE at the spa?! Girl’s time at its finest!

Everyone deserves a treat every now and then. Even Bella!

Bella's addiction to carrots

Guys!!! She is crazyyyyy about carrots! She’ll do anything for them!

There is something I’d like to discuss with you today. I’ve got a question: What happens to us when we grow up?

Last summer, as I was sitting outside in a square during my lunch break. I saw these two kids. They where having the time of their lives!

be a kid from within

Do you remember being a worry-free kid running and jumping around all day long, climbing trees, falling down, scraping knees and yet getting up laughing and continuing to run? Somehow throughout the years, we tend to lose this ability. Running and jumping becomes a chore or a to-do thing on our daily list. When we ‘fall’, we fall hard. When we get hurt, we tend to shut ourselves off as a defense mechanism.

How about going back to basics and being a kid within again? Not only will this bring in happiness  and enjoyment back into our lives, but also health and success.

i'm too blessed to be stressed

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My workout today, as per the Spartan guide, is as follows.

Cross-train: Do this outside.

Jump rope for 10 minutes.
15 walking lunges on each leg
15 push-ups
15 stone deadlifts
Belly-crawl 10 yards
10 stone squat chest-pass (hold the at chest height, squat the stone, then chest pass it as far as possible. Pick up the stone and repeat 10 times)

Repeat the cycle twice.

Super Spartan Run: 4-mile trail tempo run

Warm up 2 miles with a heart rate in zone 2;
Run 4 miles with heart rate in zone 4;
Cool down 2 miles with heart rate in zone 2.

30 sit-ups for 30 days Spartan challenge

fitness happy drug

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How do you bring your kid out from within?

xoxo
Olena

 

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June 4, 2014 · 6:45 am

Fitness & Massage: Your Body Deserves It

I can’t believe it’s Wednesday already! And you can call me a spoiled brat, but that’s what I am going to be doing tonight…

relaxation massage

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Okay, let the truth be told… I don’t look that glamorous when I’m getting a massage… Most of the time I’m on the verge of falling asleep… It’s important to highlight… On the verge… Why? Because most of the times I come back to reality from realization that I am about to drool… Yah… You got it right… But hey, no judgement here! *Haha!*

Also most of the times I feel like this.

Is_this_too_much_pressure

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I’m exaggerating here, of course. I actually like when a masseuse has strong hands. But you know that moment when they are trying to work your shoulder blades? Well, every single time, I think that something is about to crack. And yet, when they ask me if everything is okay, I say.

i__m_fine_by_destinyblue-d4e1b9e

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Am I normal? *Haha!*

In all seriousness though, I love Swedish massage. It appears that this kind of massage not only helps relaxation, but is also “exceptionally beneficial for increasing the level of oxygen in the blood, decreasing muscle toxins, improving circulation and flexibility while easing tension”, according to Massage Envy Spa.

However, to reap all benefits of a massage, you have to do a bit of ‘homework’ too. Remember to:

  • Drink lots of water, especially for the next 24-48 hours: This will help toxins to leave your body. *Check out these tips to stay hydrated.*
  • Take a warm shower or a nice bath with salts. Doing this will improve your blood circulation and bring relaxation to a whole new level.
  • Do some static stretching: hold your favorite yoga pose for 30 seconds to 2 minutes.Stretches will reducce post-massage soreness.I actually came across a cool image on one of my favorite blogs, Peanut Butter Fingers, today. You can use it for inspiration if you’d like.

Yoga-Poses-Hold-each-pose-for-30-seconds_thumb

  • Have a small snack to boost electrolytes in your body. Oh, I can’t believe I almost forgot to mention you about my favorite post-massage treat!

chocolate_covered_strawberries_recipe_plate_of_chocolate_covered_strawberries

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At the spa I go to, they serve chocolate covered strawberries in their relaxation area. Let me tell you, after I have 2 of them, I’m in heaven. *True story!*

Back to planet Earth… *Hehe!*

This is how my cross-train workout yesterday looked like.

Repeat 5 times:

10 push-ups
10 burpees
5 pull-ups
30-second sprint
1 minute rest

Then, with something heavy, repeat 4 times:

15 squats
Lunge walk 50 meters
10 chest-passes
10 underhand toss
1 minute rest

Strength: Ab 500 *This surely covers the 30 sit ups for 30 days challenge! See previous post.*

fitness-inspiration

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What is your favorite type of massage? How often do you treat yourself to one?

xoxo
Olena

 

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June 3, 2014 · 6:45 am

Sweat, Smile & Repeat: 30-Day Spartan Abs Challenge

So you all may be wondering what’s different… Well, it’s June! Summer is here!!! *I know, I know, it officially starts on June 21, but I could care less… OOPS! #sorrynotsorry*

summer is here

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But what I am even more excited about is that a new Spartan 30-day challenge is here. *We’ve established my love for them, right?!* For those of you  who are new to these challenges, the goal is fairly simple: “To emerge from the 30/30 a better person on the way to a healthier lifestyle.”

Spartan_Sit-ups_NAS

 

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The task is to do 30 sit-ups for 30 days! It’s that simple!!!

Follow these steps: 

Step 1: Lie on your back. Bend your knees and place your feet flat on the floor or mat with your heels 1 foot from your tailbone. Put your fingertips behind your head or cross your arms on your chest.

Step 2: Squeezing your shoulder blades together, tighten your abs and curl up toward your bent knees until you’re in a seated position. Pause.

Step 3: Slowly lower yourself until your back is in contact with the floor. keeping your abs tight. Repeat!

If you find this too difficult you can modify the exercise by reaching your arms in front of you as you curl up.

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In addition I’d like to share you the following SEAL Fit Sit-Up Variation in case you’d like to switch it up and work different muscles.

Also, definitely don’t stop at 30 sit-ups per day. If you can do more, go for it! After all, who wouldn’t want to have sexy abs, especially when the summer is here. Make sure to try out this Spartan 500 Ab workout, if you still haven’t done so. You won’t regret it!

trying my hardest

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What are your favorite sit-up variations and workouts?

xoxo
Olena

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