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I’m not sure I can do this, I thought as my legs burned beneath me and my chest threatened to explode outside my chest. 500 metres! 500 measly metres: that’s all I could manage when I began training for my first 5k fun run (over a year ago now).
I remember feeling depressed after walking-jogging-walking most of the route mapped out around the streets close to our home. In that moment, there was temptation to give up. Oh the PAIN! And yet now, a year later, I’m amazed to say I smash out 7 kilometres in my usual run. Keep. On. Keeping. On.
Which brings me to running shorts. I never thought I would wear running shorts because I’m just not a running shorts kind of gal. The reason is by wearing them, I look the part…and I don’t really want to look the part because then I need to act the part…and there’s the probable risk I look absolutely ridiculous. You know? However, now the days have warmed up, I find my tights hot to run in.
Enter Michelle Bridges’ (from Biggest Loser) ONEactive range. So, I’m doing a few posts with Big W this month. Last week it was about my spring wardrobe, this week I’m doing fitness, and next week I’ll have an interview with fabulous Aussie fashion designer, Peter Morrissey.
Picture this: I’m standing there in the shop aisle, trying to decide if I can do running shorts. I mean, how serious do you have to be to qualify wearing running shorts? I held them up in front of me to see how short they were. I decided to give them a shot and in the picture (above) I’m wearing ONEactive running shorts, ONEactive Crop Top (pink) and a ONEactive Basic Active Tee. Well, well, it turns out there’s a reason running shorts are designed…um…for running; regardless of how they look, they are cool, light, and fabulous to run in!
There are a lot of different types of active-wear and gear in Michelle Bridges’ ONEactive range and you can check it out here.
Increasing my fitness has been a priority the past couple of years. I feel strong and well; my headaches have improved 70%; I sleep better; and I stress less. It can be challenging to find the time for exercise amongst parenting and I wrote about it in a guest post here: Finding Time to Exercise (although my fitness routine has yet again changed since I wrote it, the principals remain).
You just have to start somewhere and keep going.
When I was thinking about this post I really wanted to be able to give someone — anyone! — something to go away with. So I asked my fabulous Group Personal Trainer Lauren from Phyzique if she would share a 15 minute circuit you can do at home with no special equipment. Lauren (mum of two) is the best kind of trainer with the perfect mix of push, encouragement and knowledge. Very highly recommend for anyone in North Brisbane.
I’ve done all the exercises below myself, and they work!
15 Minute Circuit
Warm up for 5-10 mins
Example warm up exercises: Walking, Jogging, neck rolls, arm circles, squats, wide squats, calf raises
15 Minute Circuit
Complete each exercise in the circuit for 30 seconds. Then rest for 2 minutes and repeat the circuit
another 1-2 times
1. Beginner: Wide squats or Advanced: Frog jumps
Stand a little wider than hip width apart. With toes pointing to the outer corners, bend down, keeping chest up. Then, jump up and land in the same squat position.
2. Walking push ups. Beginner: on knees Advanced: on toes
Start with hands together, all of body in one line. Make sure your hips are not sagging and bottom is not raised. Place 1 hand out, a little more than shoulder width apart, bend elbows and push up. Hands come back together again before the action is completed on the other side.
Similar to walking push ups: place hands a little more than shoulder width apart. Start with feet together, keeping control of your core, and bend 1 leg out to the side, bend elbows and then push up. Place leg back in to starting point and bend the other leg out to do the other side. Keep repeating this action and concentrate on keeping the body in 1 line.
Step out 1 leg, bend the back leg down to 90 degrees, making sure the front knee does not bend over your front foot. The knee should stay in line with the foot. Feet come back together, repeat on the other leg.
5. Tricep dips on chair or bench
Perform these on a bench or step and make sure the elbows point directly behind you as you lower your body down and back up again.
6. Step ups on step or chair
Use a height that you feel comfortable with and step up with alternate legs each time. Concentrate on squeezing the bottom as you rise.
7. Bicycle crunches
Perform this exercise slowly. Using a cycling motion with the legs, extending the legs out straight each time. Alternate the elbows from side to side, so the opposite elbow touches the opposite knee.
8. Bridge: beginners on knees Advanced on toes
This is a core exercise. Make sure your elbows are under your shoulders and your bottom is in line with your back. Once in position, pull your navel to your spine. Hold. Complete this on the knees if you have back problems.
Stretch after every workout.
Printable (2 pages with instructions) to stick on your fridge if you want the challenge!
Note: please consult your doctor before starting a new exercise program.
I’m giving away another $200 Big W Gift voucher this week. To enter use the form below. There are two chances to enter: leave a comment below about your fitness goals or challenges, and for an extra entry, you can like Big W on facebook.
Giveaway ends 31 August 2013 at 10:00 PM. Please read all terms and conditions in the link below.
Read my disclosure policy here.