Tag Archives: abs

July 8, 2014 · 6:45 am

She Said What?! Only 3 Weeks Left Till Ottawa Spartan Beast

Hey y’all! I’ve missed you!

I know, it’s been only 3 days, but so many things have happened. I also promised you an extraordinary weekend… and I kind of lied… because it was EPIC!

On Saturday afternoon, Justin and I found ourselves at a very beautiful location, the national park of Mont Saint Bruno, not too far from where we live. This occasion on its own was magical. However, what if I told you it was even more perfect than that?! Yup, it’s possible indeed!

We were on a mission… wait… let me correct myself… We were on a SECRET mission!

One of my best friends was getting proposed to!!! Imagine, how hard it was for me to know it and keep my mouth shut! It was definitely a challenge… Ah, imagine yourself not being able tell your bff about something like this!

When we got to the park, we met up with some other friends who were involved in the plot. We were all so excited and nervous for everything to go according to plans because there were a few misunderstandings as to when we have to come up from our hiding location.

Thankfully, everything went smoothly, and I witnessed my friend’s emotions going from very confused to overwhelmed and then to very VERY excited!

She said YES!!! I am so honored to have been there with her. Oh, and I AM A BRIDESMAID! For the first time EVER!!! How cool and precious is that?!

Sunday was also very special. My hubby and I had his family over for lunch and then we headed to a photo shoot. Initially, it was supposed to be ‘Revive the Dress’ photo session last fall that didn’t happen due to bad weather. This time around, I didn’t feel like wearing my wedding dress again because I wanted to keep the memory of my wedding day more special, so I opted for a casual shoot. Not surprisingly, it took place at yet another park. *I love nature!*

Here are some shots.

As you can see, we still love each other on occasion after almost a year of being married. *Haha!*

Ummm… Have I mentioned lots of PDA? No?! #sorrynotsorry

I really can’t wait to see the rest of the pictures. We even included Bella in some of the photos since she is a BIG part of our life!

On to more serious stuff…

Last week wasn’t as productive as I hoped to training-wise. I think my body needed some rest and I granted its wish. I mean, I still had pretty tough workouts but not much running happened in this part of the woods. That being said, I have less than 3 weeks left before the Spartan Beast in Ottawa.

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My plan is to clean up my diet to get my body into the beast mode and push through some tougher workouts.

The workout today is as follows:

Strength + Cardio:   Diamonds are Forever!
Abs:   Ab 500
Challenge:      30-day bear crawl Spartan challenge

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Have you ever witnessed a proposal? What changes do you make to your diets in the weeks leading up to a big race?

xoxo
Olena

30 Comments

Filed under Fitness, Health

Tagged as 30-day bear crawl challenge, 30-day challenge, abs, cardio, Engagement, fitness, health, Proposal, running, Spartan Race, Strength training, weight loss

June 11, 2014 · 6:45 am

Moving Past Mountains: Your Attitude Is The Key

It’s HUMP day, mi amores, and I couldn’t be happier!

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I’d like to share some Spartan wisdom with you today. Truth is, I’ve been letting a work stress get over my life lately a tad too much. Not only I became grumpy, my ‘complaining levels’ have also gone up… And I’m not liking that too much… Why would I? Wasting my life in a bad mood is definitely not what I envision for myself.

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*Yah, thanks, but no thanks! Haha!*

I know I’ve been bringing up Spartan Up! quite often lately, but it’s just too good not to want to apply it to your life *and I promise, nobody paid me for this!*.

In one of the chapters, Joe de Sena was trying to explain why the Spartan Race involves so much running in the mountains, and I couldn’t agree any more with him: “Life is much the same way. Poor genetics is a mountain. School is a mountain. Heartbreak is a mountain. Divorce is a mountain. Obesity is a mountain. Layoffs are a mountain. A blown disc in your spine is a mountain. The death of parents is a mountain. Chemotherapy is a mountain. Multiple sclerosis is a mountain. They come at us one after the other. Some seduce us slowly, some scare the shit of us immediately, but they never stop coming. That’s why every Spartan race demands that you climb hills and overcome obstacles – because life does this to each of us.”

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His suggestion on how to overcome obstacles is to change attitude: “The way to improve your attitude is to push through adversity. Once you have seen the dark side, you push through until the dark phase comes to an end, and everything after that appears brighter, more hopeful. I have a saying I use whenever I’m uncomfortable: ‘It could be worse. I could be freezing in Alaska or surrounded by sharks.’ whatever is bothering you in that moment suddenly doesn’t seem so bad. This too shall pass.” Genius, simply GENIUS!

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My solution to this tiny hiccup?

Here it goes!

Cross-train: Dynamic Warm-Up

5-minute general warm up

25 yards each:

High-knee walk
High-knee jog
Butt-kickers
Lateral shuffle
Straight leg march
Skip
Straight leg skip
Cross-over step
Carioca
Duck walk

Cross: Mr. Clean

Repeat 3 times:

Swiss ball knee-tucks for 45 seconds
Push-ups for 30 seconds
Swiss ball triceps-dips for 45 seconds
Plank for 45 seconds

Run: Super Spartan Tempo Run

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

Ab 500/ as a part of 30 sit-ups for 30 days challenge

I was obviously tired, but FELT ABSOLUTELY AH-MAZING!!!!!!

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How do you deal with work-related stress in the after work hours?

xoxo
Olena

23 Comments

Filed under Fitness, Health, Motivation

Tagged as 30-day challenge, abs, cardio, Cross training, fitness, health, motivation, Spartan Race, Stress, weight loss

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…

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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.

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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.

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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.

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!

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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.*

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

xoxo
Olena

15 Comments

Filed under Fitness, Health

Tagged as 30 sit-ups for 30 days, 30-day challenge, abs, Core strength, Cross training, fitness, health, Hydration, Spartan Race, weight loss

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*

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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.”

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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!

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What are your favorite sit-up variations and workouts?

xoxo
Olena

22 Comments

Filed under 30-Day Workout Challenges, Fitness, Health

Tagged as 30 sit-ups for 30 days, 30-day challenge, abs, core, fitness, Funny, health, SEAL training, Spartan Race, weight loss

March 17, 2014 · 6:45 am

Getting Rid Of Love Handles: Because There is Always Place For Love But Not For Handles

Good morning darlings!

I hope you all had a wonderful weekend! Mine was really awesome, here are some pictures for you.

This week I have to really get cracking on my training for the first 13+km race of the Spartan Trifecta this year. I can’t believe that only 9 weeks is left. I am so pumped! Check out this year’s official video.

The topic that I’d love to bring up today is LOVE HANDLES. Why? Because true Spartans don’t have any! That being said, it doesn’t mean that someone with them cannot become a true Spartan. And that’s great news.

Losing weight around the waist area is one of the most challenging tasks for many people out there. Did you know that not only love handles don’t look very appealing, excessive weight around your waist can actually hurt your health?! According to Forbes, “Those individuals who are at their normal weight, but who have concentrated “central” obesity were more than 50% likely to die from all causes compared to those who were obese, according to results of a 14 year study recently presented at the European Society of Cardiology on August 27, 2012.” If you ask me, there is absolutely nothing lovely about it.

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First of all, it is important to remember that proper diet plays a big role in getting rid of the excess weight in the mid section. No, you don’t need to starve yourself, but you do need to “avoid sugars, salts and unhealthy fats, and add fresh fruits, vegetables, good fats (like raw seeds or avocado) and lean clean proteins to your diet instead”, according to Kyla Gagnon in her interview with Huffington Post.

Doing planks, burpees and mountain climbers is an excellent way to get started. I personally got really excited when I came across the Spiderman Push Ups.

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And the side crunches!

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Oh, and this new type of crunch!

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Wooooo! I can feel the burn already!!!

My workout today will consist of a 6-mile run, AB 500 workout and a 30 squats for 30 days Spartan Challenge. Let’s make that fat cry!!!

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What are your favorite exercises to keep your waist trim?

xoxo
Olena

8 Comments

Filed under Fitness, Health, Uncategorized

Tagged as 30-day challenge, abs, cruches, fitness, German Shepherd, health, Love handles, Muffin top, plank, Spartan Race, weight loss

March 13, 2014 · 6:45 am

How I Jinxed Spring, Stability Ball Training 101 & 11 Super Effective Exercises For Your Core

So… um… I jinxed the weather! It went from nice and warm to a snow storm and 15 cm of snow. Winter, I am so over you!

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Therefore, when it came to asking a question: gym or no gym? My answer was a strong: I don’t think so!

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Especially, that I’ve got a great alternative! How about a workout with a stability ball that I purchased about a month ago for situations just like this one?! BINGO!

First of all, benefits:

Inexpensive
Effective and low-impact core workout
Improve posture & stability
Muscle balance
Increase flexibility
Must-have if you have back or spine problems
Great rehabilitation from back, hip and knee injuries
Strengthen abdominal muscles

Second, I wasn’t aware *most likely beacause I am a dum-dum*, but there are actually guidelines as to how to choose the right ball! According to ACE Fit, when you’re sitting on the ball, your knees and hips should align at a 90-degree angle. You can find the following guide extremely helpful:

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Here is my take on 11 FANTABULUOUS stability ball exercises:

2 Push Up variations

Ball Pass

Standing Side-Splits with a Ball

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Frog Jump

2 types of Roll-Outs

Plank Shoulder Taps

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Back Extensions

Standing Plank

Hamstring Curls

So what are you waiting for? Let’s get started!

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Do you like trying out new exercises? What was the last time you tried something new? What’s your favorite stability ball exercise?

xoxo
Olena

10 Comments

Filed under Fitness, Health

Tagged as abs, At home workout, Back pain, core, fitness, Flexibility, health, Stability ball, Swiss ball, weight loss

January 14, 2014 · 6:45 am

A Super Intense 60-Minute HIIT/Tabata Cardio, Abs & Obliques Workout

Please, don’t laugh, but yesterday was the first time I tried a Tabata workout. I know, it’s kind of shameful given that I’m a fitness enthusiast, but hey, at least I FINALLY know what it is. And let me tell you, I love various HIIT workouts, but Tabata is something else!

A little bit of history. It was founded in Japan by Izumi Tabata. What he found out is that high intensity interval training had more of an impact on the aerobic and anaerobic systems as opposed to moderate high intensity training.

So how does it work?

You can incorporate pretty much any type of exercise into the Tabata training; however, the following rules have to be followed:

4 minutes long
20 seconds of intense training
10 seconds of rest
Total of 8 sessions/rounds

Sounds simple, right? But believe me, you’re going to be SOAKING WET after this workout. WORD!

It consists of:

6-minute cardio warm up
48-minute HIIT/Tabata & abs routine
6 minute cool down & stretch session

By the way, you’ll be glad you did the plank workout and the core building routine with me last week!

I think this picture describes the best how I felt right after the workout.

Let me know what you think, but also tell me know about your favorite Tabata routine.

xoxo
Olena

20 Comments

Filed under Fitness

Tagged as abs, cardio, fitness, health, HIIT, Obliques, Stretching, Tabata, weight loss, workout

January 8, 2014 · 6:45 am

Your Body Will Plank You After This Core Workout

After reading my previous blog post, one of my fellow bloggers, Laura, pointed out to me that there is yet another great exercise to strengthen your core: the PLANK.

Usually I do include it in my regular workout; however, when I REALLY started thinking about it, I realized that I normally stick to a basic plank or a side plank. This is kind of silly, not because they are not good enough, but there is a great variety of planks that can benefit your body even more!

So what is the plank?

Alright, maybe it’s not that simple, it’s a WORKOUT after all!

I know that it might sound too good to be true, but this exercise can pretty much tone your ENTIRE body. By doing different variations of this basic move, you can target your arms, back, core, legs, and booty. WHOA!

I found the following picture on Pinterest, which I think is pretty cool because you can see different types of a plank.

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When doing variations of the basic plank, remember to:

make sure that your shoulders are stacked over your elbows and your body is in one straight line

When doing variations of the raised plank, don’t forget to:

lie flat on the floor, place your hands beneath your shoulders, and then push up
maintain a straight line between your toes and shoulders

When doing variations of the basic side plank, it’s important to:

lie on your side with your legs straight, then prop yourself up with your forearm so your body forms a diagonal line. Rest your other hand on your hip

This is what I did for my plank workout (repeat 2 or 3 times):

Basic plank: 1 minute
Basic plank with raised leg: each leg x 30 seconds
Basic plank with raised arm: 5 reps each arm x 5 seconds
Basic plank with both leg and arm raised: 5 reps each side x 5 seconds

And here is my take on a new type of plank: THE BELLA PLANK

*I knew you would love it!*

What are your favorite plank types? How do your incorporate the plank in your workout?

xoxo
Olena

32 Comments

Filed under Fitness

Tagged as abs, body strength, core workout, fitness, health, lifestyle, plank, quick workout, running, weight loss

January 7, 2014 · 6:45 am

A Great Ab Workout & Why It Is So Important For Runners

The importance of changing up workouts and targeting different groups of muscles is not a secret. Doing this helps you to gain muscle faster without unnecessary injuries. So it was not a surprise when yesterday I decided to work on my abs after a long Sunday run.

OKAY, I will admit, it wasn’t the only reason. I slacked and hadn’t run for the past 3 weeks, so my legs were super sore after a 10 km run. Yes! You heard it right! I’m not perfect and there is nothing wrong with taking breaks! *Oh, excuses, excuses!*

All jokes aside though, ab workouts are super important for any fitness enthusiast, especially for runners. According to this source: ‘At any given point during a typical run, your body weight rests entirely on one leg or the other. That means the muscles in the core (abdominal) area of your body must remain contracted in order to help you keep your balance. A weak core means other muscles, like those in your back and neck, must pick up the slack, which can lead to aches, pains and even serious injury. At the very least, weak abs compromise your running performance, making you slower and causing you to tire faster.’

This means, not only that you have to suffer because your stomach is not as appealing as you’d like it to be, but also that you are slower than other runners AND in pain! How crazy is that?!?! This alone is enough to motivate anyone like me! Therefore, now when someone is talking to me about an ab workout, all I hear is this:

I’m gonna show off my sexy stomach at the beach this summer! Woop woop!
I’m gonna run at the front of the pack and think *SUCKERS!!!*
Next time I go for a massage, it’ll be for my own pleasure and not to work on my ‘problematic’ a.k.a. painful areas.

Also:

The following workout is really great. It is very effective, even though it’s only 8 minutes long. Personally, I really enjoyed it. My puppy also participated in the exercise by pulling on my ponytail from time to time. She is a true team player as you can see!

Please, don’t be afraid if you don’t speak any French, there is not much talking involved, and the counting is done in English. Simply follow the robot! REALLY! You’ll see what I mean! HAHA!