Tag Archives: HIIT

Baby Bump 25-week Fitness Update & CanvasPop Giveaway Winner!

Hello darlings!

Today’s post will be rather short because I would like to announce the winner of the CanvasPop giveaway!

and the winner is

If you didn’t win, don’t be upset; peeps at CanvasPop were super nice and provided all of my readers with a discount code CANDIES35 to get a rebate of 35% off any order until April 30. Just in case you are wondering, I am not getting any percentage of sales if you do end up using their services; I do, however, truly believe that you will be really happy and satisfied with the service and quality you will receive from CanvasPop.

Without further ado, the winner is… *Drum Roll!!!*

giveaway winner

Congratulations, Danielle! I will be contacting you shortly in order to provide you with all details on how to redeem your prize!

And here is a quick check in of my baby bump at 25 and a half weeks.

25.5 weeks

The baby girl is growing!… GROWING VERY FAST!… and so is my belly! *Haha!*

I’ve been really active this week. I attended my first prenatal aqua class on Monday, which was super fun!

I also decided to cut down on running and started biking/spinning instead. It was a nice change, but I definitely had to do some adjustments. For one, I have to keep my back straight up instead of leaning forward or otherwise the bump is in the way. *#PregnancyProblems haha!*

spinning

In addition, I’ve been focusing on toning my arms and legs with an occasional dance HIIT from Gina or, as many of you may know her, Fitnessista. *Fun, fun, fun!* By the way, have you heard? She is expecting too!!!

SoliBeat

And, of course, I’ve been taking relaxation quite seriously! *LOL!*

Lush bubble bath

I’d like to hear from you now. Is there anything that you would like me to share with you in terms of how my pregnancy is going? Cravings? Workouts? Pains? Hopes? Fears? Please, do let me know!

Have a great weekend!

xoxo
Olena

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Filed under Fitness, Health, Pregnancy

Failure To Find A Valentine’s Gift On Time, Fighting Blood Cancer & 45-Minute HIIT & Total Body Toning Tabata Workout

Hi lovelies! I hope you all had a wonderful Valentine’s day and a fantastic weekend! Today, I decided to give you a sneak pic into my life. *I figured, you need to know that I am a normal human being who likes to have fun and what not. Haha!*

On Valentine’s Day, my husband was a total sweetheart and sent these beautiful roses to my work.

Roses

And what I loved the most is the balloon that was attached to them!

Balloon

HOW CUTE! Right?!?!

Anyhow, I was a horrible wife. And I must admit, I failed at coming up with an idea for a gift. Yup, that’s pretty bad considering that it was out first ‘married’ Valentine’s day and I DID NOT get him a gift… Okay, okay, I made these delicious mini cheesecakes at least… on Wednesday!!! Yup, total failure and there is no way around it! *But keep on reading! As you know, there’s always hope when there is desire! Haha!*

On Saturday, we went to the Light the Night fundraiser, a Leukemia & Lymphoma Society event designed to raise funds for a lifesaving blood cancer research.

My family-in-law has two very close friends whose children beat the cancer’s a$$. *If you’re interested, you can always support the cause by sponsoring one *or both* of these teams: Alyssa’s Crew or TOM THE BOMB!*

light the night

It was definitely touching to hear the survivors speak about their battle with cancer. I can’t imagine how these children have so much courage and strength to face a decease that doesn’t give a chance at life to many… It was heartbreaking and uplifting at the same time! And the food was delicious!

Osso bucco

Also, there was a silent auction. *Please bare with me here, it’s important!* I NEVER thought they were fun, but then… I SAW AN OPPORTUNITY!

You see, my hubby is a BIG soccer fan and he is Italian, and there was a sports memorabilia frame with a glove of Gianluigi Buffon, a great Italian goalkeeper.

Buffon

That’s where the evening got SUPER STRESSFUL! The room was full of roaming soccer fans, and I…. I DARED to overbid someone else. Of course, I knew that that someone else was going to come back about 5 minutes before the end of the auction, so I had to use a woman’s persuasion. Here is a quick overview of my speech: “Oh hi! Please, tell me you’re not interested in soccer, there is so much of hockey memorabilia!…Can I somehow hide this bidding sheet? Oh, no? Okay… Hey guys, can you please block this table for me?…Are you the guy who bid before me? Oh no! Please, don’t overbid me! PLEAAAAASE! I bid on this for my husband, who is a HUGEEEE fan of Buffon. Please, don’t bid! We’re newlyweds… We just got married last August… And… I… I… I didn’t get him a gift for our FIRST married Valentine’s day.. PLEASE, DO NOT BID, this is my last chance to get it right!” 

And, it worked!!! IT WORKED SOMEHOW! I got my hubby a gift, a day later, but I did! *Please, DO NOT leave shopping for gifts till the very last moment. Especially, during your first year of getting married. It’s a bad BAD idea! Haha!*

And here is a picture of our fast growing beauty.

Bella 3.5 months

For today’s workout, I decided to switch it up and do this 45-minute HIIT & total body toning Tabata workout. Just because… I FEEL IN LOVE with Tabata!

Have you ever participated in a silent auction? What was your experience? Have you ever had to really beg someone to get what you want?

xoxo
Olena

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Filed under Fitness, Health, Puppy Love, Uncategorized

A Self Help Guide: Should I Workout Today?

Such is our human nature, we are lazy bums! Okay, stop right there! Stop denying it. Because the truth always prevails: Even if you are a super duper fitness enthusiast, you DO have some days that you would like to slack off.

Fine! Presume that I believed you. Even if you have been working out constantly and haven’t skipped one workout over the few years, I can guarantee you that you have a friend *unless you are super antisocial, of course* who bailed on you the very last moment before going to train. Please, say ‘yes’?! Haha!

Anyhow, regardless, which category you do fall under, I’ve got an excellent solution for you! I mean, CHECK THIS OUT!

A Self Help Guide - Should I Workout Today

Source

Isn’t this guide absolutely FANTABULOUS?!?! No one can literally say no to working according to this guide. Why? Because there are multiple reasons why you should.

Now that I know that you will definitely be working out today *wink, wink*, I’ve got a perfect cardio workout for you!

Killer Cardio

Source

Isn’t it fun?!

For more ways to get your heart pumping, check out:

What are you ways of combating laziness? Any tips or tricks? Please share! As we all know, sharing is caring. Haha!

xoxo
Olena

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Filed under Fitness, Motivation

Common Running Injuries, Ways To Avoid Them & What To Do While Recovering From Them

It probably doesn’t come to you as a big surprise that I’ve decided to look more into common running injuries after my epic Saturday fall down the stairs. Even though it wasn’t a running injury, hurting myself made me realize how little I know about how to deal with injuries and how to prevent them. Somehow we always hear about others getting hurt and yet always assume that it won’t happen to us.

Pinata Injury

So far my way of dealing with the injury was trying to change up my workout routine with a 20-minute arm workout, Yoga, and a 60-minute HIIT/Tabata training session; I want to wait on running to avoid injuring myself even further. *We have to honor our bodies first and foremost!*

However, soon I will be starting to train seriously for the Spartan Trifecta; therefore, I want to prevent getting hurt again as much as I can. First of all, I don’t want to be in pain. *DAH!* But also, I don’t want to be depressed! Yes, you heard it right, DEPRESSED, because it’s really hard on you emotionally when you can’t exercise due to an unforeseen injury. Am I alone?!

During my search, I came across this picture on Pinterest. I think, it is a great summary just to familiarize ourselves with basics.

Common Running Injuries

Source

It is really well done, don’t you think?!

There are few more things, however, that I would like to add to the list:

  • Cross Train: to give your body a break and to prevent overuse injuries.
  • Progress Slowly: technically, we shouldn’t increase our weekly mileage by more than 10% at a time.
  • Strength Train & Stretch Regularly: not only it helps you to avoid injuries, but also improves your overall performance *BINGO!*
  • Rest: give your body time to recover.

What are your thoughts on that? What do you do in order to prevent any sports-related injuries?

xoxo
Olena

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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!

Exercise Motivation

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.

sweat

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

xoxo
Olena

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HIIT Training & The New Spartan 30-Day Challenge

Happy Monday all!

Okay, fine, I’m pretty sure not everyone is super excited to go back to work after 2 weeks of holidays or short work weeks. But hey, we gotta stay POSITIVE!

I had a wonderful weekend. The definite highlight of it was a 10 km run on Sunday, my first run this year! After running, I feel re-energized, inspired and relaxed. Oh, and let’s not forget about the runner’s high! LOVE IT, LOVE IT, LOVE IT! What about you?

In addition, I started using dailymile to track and share my workouts. It is a pretty awesome tool because there is a big community of active people behind it, who support each other, inspire and get inspired, not to mention that it’s absolutely free. I also love that it shows how many donuts you’ve burnt. I mean, how AWESOME is that?! If you decide to join or have already joined this community, make sure to add  me (just click on the link above or on the right panel of my blog), so that we can motivate each other!

dailymile

I was also super excited and pumped for the new Spartan Challenge: 1 Mile a Day for 30 Days. I know, it’s super easy, all you have to do is  walk/run 1 mile every day for 30 days; however, the main purpose is ‘ to get everybody off the couch and living like Spartans with small daily challenges’ or, in other words, to stay active and consistent . You can join the movement here.

1 mile a day for 30 days

On a side note, the Spartan Race has got a very talented design team. I LOVE their pictures! They are so simple and creative: I get blown away every single morning when I receive their WOD (Workout of the Day) & FOD (Food of the Day) emails.

While training for the Spartan Race, I realized the importance of HIIT (High Intensity Interval Training). It takes fitness to the next level while not sacrificing any extra time at the gym. It is super easy to incorporate in your daily workout:

  • If you are going for a run, every so often start sprinting as fast as you can, then jog for a minute, then sprint again, and so forth.
  • What you could also do is run a mile then do some high-intensity exercises such as burpees, push-ups, squat jumps or mountain climbers (as many reps as you can in a minute each), then repeat: run and do exercises as many times as your fitness level allows.

It’s definitely tough, but it’s worth it! You’ll see results very quickly ,BUT you’ve got to be CONSISTENT.

Here are some of the benefits of HIIT training.

Benefits of HIIT Training

Finally, I came across the following video. It is super inspirational. I thought I’d share it with you today to start the week off on the right foot: full of energy and confidence in your abilities.

And some words of inspiration from Bella…

Dream Big and believe in yourself

Now it’s your turn. What’s your biggest fitness achievement this year so far? What is your favourite HIIT workout?

xoxo
Olena

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Filed under Fitness, Motivation