Cardio and Strength #4

Cardio and Strength #4

Cardio + Strength #4

Well, it’s happened.

I have officially run out of names to call my workouts.

Apparently there are only so many different combinations of Cardio & Strength Workout.

So, I will now be naming my workouts sexy names like:

  • Cardio & Strength #4
  • Abs #22
  • HIIT #9

I know, super imaginative!

Circus School

I took our instructors to circus school for our Christmas party – and let me tell you jumping on the trampoline is a lot more scarier at 47 than it was at 7.

However, I think we are all ready for Cirque de Soleil now, if the super-duper remedial version call. 🙂

PJ-silks-Circus-School

Cardio + Strength #4

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One Dumbbell Workout

One Dumbbell Workout

40-Minute One Dumbbell Workout

At the time of writing this blog it is 13 days before Christmas and I just bought our Christmas decoration.

Christmas-Fitness-with-PJ

Yup. A bottle of Carolan’s is our decoration.

Why, you wonder? Well, it’s the only decoration I feel like buying every year.

You see, we don’t own one decoration.

Nada. Nothing.

We had a tree about 20 years ago, when we first got married, but I lost enthusiasm for the whole “decorating” for the holidays after a couple of years and gave away all our ornaments (which were hand-me-downs anyways – cause I was too cheap to buy anything and friends of ours took pity on us and gave us all of their old decorations).

Ever since I gave away the ornaments I haven’t bothered to replace them.

It’s not cause I hate Christmas, either. It’s just simply I don’t want to add anymore stuff to do to my agenda in December.

If I need to get lit up for the holidays I will do so in other ways 🙂

Fitness Christmas Gift Suggestions

A Studio membership. HAHAHAHAHA. I know, total blatant self-promotion. But… we do rock.

Foam roller – so your loved one can save some money on a massage therapist. I dig this one .

This shirt:Funny-fitness-tank-top

A subscription to a meditation app. I love Headspace.

A subscription to a local produce delivery service.

Smartphone running arm band.

Dumbbells… cause who doesn’t love some iron for the holidays.

A TRX.

A cool yoga mat sling.

Cool-yoga-bag-sling-Fitness-with-PJ

A cool workout bag.

funny-workout-bag

A little bling.

Strong-is-beautiful-necklace-Fitness-with-PJ

The coziest sweatshirt ever.

The-Studio-Sweatshirt

 

The Workout

Tools needed: a light, moderate and heavy dumbbell

40-Minute-1-Dumbell-Workout-All-Levels-Fitness-with-PJ

 

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Legs and Core Tabata

Legs and Core Tabata

Legs & Core Tabata Workout

You may or may not already know, but loving husband and I don’t have children. Instead we have a dog that we treat like our child.

But, so do millions of other childless pet owners.

Have you noticed that?

Those that don’t have little kids tend to treat their pets a little differently than those who do.

Now, I am not insinuating that people with little ones don’t treat their pets as well as those without.

Nope, instead I am simply making an observation that those of us without kids have more time on our hands, and usually more money too – and with that extra time and cash we tend to focus it on our pets.

I know for a fact if I had kids they would take away some of the extra time and money that I spend on Bella (and the poor children would also need therapy… but that’s whole different blog).

Case in point my latest purchase and afternoon of entertainment.

Bella-Christmas-Hat

Bella’s Christmas Jester hat.

Now, if I had a child I would bring this humiliation upon them. But, as I stated above I don’t, so my dog gets it.

Like any self-respecting dog, Bella was not quite a lit up as I was with the whole costume. It’s almost like she knew how ridiculous she looked. Maybe me laughing and giggling while clicking pic after pic for social media was an indicator. However, her p*ssed off look won’t stop me from having fun this month.

Sorry Bella-girl and watch out. The reindeer antlers and Rudolf nose are next 🙂

The Workout

Legs-Abs-Tabata-Workout-Blog

 

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30-Min One Dumbbell Workout

30-Min One Dumbbell Workout

0-Minute 1 Dumbbell Workout

 

This 1 dumbbell workout is perfect for the gym and home. It’s rated A for all levels, and it hits ALL the muscles – with a little extra loving for the abs at the end.

 

It’s got something for everyone, I promise, and all you need is one moderate weight dumbbell.

 

And hey, if you’re looking for another workout that only uses one dumbbell I also have this one. Which is also only 30-minutes.

 

Bella-Tsawwassen-Beach 

The Workout

 

30-Min-One-Dumbbell-Workout-Fitness-with-PJ

 

 

 

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Low Impact Cardio Workout

Low Impact Cardio Workout

30-Minute Low Impact Cardio

This 30-minute low impact cardio workout is perfect if you have sensitive knees, or your bladder can’t handle the jumping, or you are simply tired of your boobs bouncing around when you do.

I pee when I jump

Leaking when you exercise is actually very common, and can happen to everyone from casual weekend warriors to serious athletes.

This “leaking” is known medically as stress continence, and happens especially during workouts that included a lot of jumping.

With stress incontinence, the sphincter pelvic muscles, which support the bladder and urethra, are weakened and the sphincter is not able to prevent urine from flowing when pressure is placed on the abdomen . such as when you cough, laugh, lift something heavy, or during certain forms of exercise such as running and jumping.

To avoid this you need to strengthen the deep core muscles, as well as the diaphragm and the pelvic floor .

So, strengthening these three is critical to decreasing or eliminating the severity of the stress continence.

For ideas, and more on this topic check out this blog by SheKnows.

 

The Workout

Low-Impact-Cardio-Workout-BLOG-Workout

 

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