25-Minute Bodyweight Strength & Ab Workout

25-Minute Bodyweight Strength & Ab Workout

25-Minute Bodyweight Strength and Ab Workout

A 25-minute total body workout, using no equipment, with emphasis on the abs!

Guess what?

Loving husband is back!

He has agreed to film workouts with me again, with the promise that he gets to do all the easy and modified moves.

So, I said of course and then conveniently forgot about my promise and made him do three rounds of burpees in this workout.

Oops. My bad.

Your burpee looks like crap

We have a special burpee and squat drill at the end and loving husband’s burpees were SO BAD all I could do was laugh.

And I did.

I laughed so hard I could barely do them (at least that’s my story and I’m sticking to it).

If anything, you have to tune into his version of the burpee – it’s at the 22:00 minute mark – and then watch it from there.

It should be a smile on those lips of yours.

Bodyweight Strength & Ab Workout

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – advanced

 

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Best Exercises For Menopause

Best Exercises For Menopause

Best Exercises for Menopause

 

Best Exercises for Menopause

What’s happening to our bones and muscles during peri and menopause

  • On average a woman will lose about 10% bone mass while in menopause.
  • Doctor’s used to chalk this up to a decline in estrogen levels. You see estrogen helps preserve calcium in the the body, which in turn prevents bones breakdown. However, newer research is now recognizing that there is more to play than just our hormones.
  • We start to lose a percentage of our muscle mass and strength in our 40’s, and that picks up speed when we get into our 50’s.
  • Low estrogen levels can correspond with low serotonin levels (an important neurotransmitter which regulates mood and pain receptors), which can contribute to generalized aches and pain.

How to kick menopause in the a**

  • Exercise. You need to keep your body moving.
  • Strength training and weight bearing exercise to build your muscle and your bone mass.
  • Relaxation exercises (like meditation, yoga, mindful walking) to lower your stress and cortisol levels. This is especially important during our peri and menopausal years because our bodies are under enormous physical and emotional stress (during the hormonal transition of menopause – we also went through it in puberty).
  • Stress causes us to release higher levels of the fight-or-flight hormone cortisol, which can lead to increased programmed cell death in bone-building cells, as well as increased abdomen fat and chronic inflammation.

What I recommend

I would love to see every woman in the world pumping some iron. Strength training workouts:

  • Burn fat
  • Change the shape of you body
  • Boost your metabolism
  • Build your bones
  • Improve your joint stability and balance
  • Increase your muscle strength

What you should be focussing on with your strength workout

Over-40 woman

  • Because of the loss of muscle mass and strength that starts to occur in our 40’s (Kravitz, 2007), a strength training regime is a must for this age group.
  • 2-3 times a week at 60-90% of their repetition maximum.
  • Incorporate balance tools with your strength routine.
  • Areas to target: core, upper body strength

Fifties and Beyond

  • 2 times a week at 50-75% of their repetition maximum.
  • Women in this age bracket tend to see more success when working with a trainer or attending group classes geared for their age group.
  • Areas to target: balance, posture, core, shoulders

 

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Sore Knees Total Body Workout

Sore Knees Total Body Workout

Sore Knees Total Body Workout

A workout hitting all the muscles in the body, without any squats, lunges or jumping.

I am getting old. That is what I told myself after filming season 7 of “Fitness with PJ” for Delta Cable.

For those of you who don’t live locally, or have Eastlink cable in Canada, I have a 30-minute fitness show called “Fitness with PJ“.

It’s a lot of work to put together, but we have a lot of viewers who do the workouts, and Delta Cable is pretty awesome to work with.

This coming season is our 7th, and as always, we filmed for the entire season in the summer.

For season 7 (airing in October) we filmed in July.

On July 18 I filmed 13 fitness episodes through the course of four days.

Nine of those workouts were filmed within a 72 hour time period!

In addition, we filmed outdoors, which means it’s hot like a son of a gun, and under bright lights making it even hotter than a son of a son of a gun.

Add menopause and hot flashes… and well you get the gist.

Even my hands were exhausted after filming.

However, what bothered me the most were my knees.

I have never had problems with my knees so the only thing I could chalk this new pain up to was overuse.

I simply performed too many squats, too many lunges and did too much jumping in one week.

My 46-year old knees said “enough is enough, princess”.

This is why I filmed this workout. I wanted to give other women an alternative.

Cause yeah you may have sore knees, but you can still train your upper body. You can still train your core and you can still hit areas of your legs with knee-friendly moves (unless your physio said no. Please listen to your physio!).

Okay little grasshopper? Okay!

Sore Knees Workout

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – intermediate

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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25-Minute Total Body Pump

25-Minute Total Body Pump

25-Minute Total Body Pump

A total body workout – shaken not stirred. 

Wow, it’s been a ling time since I blogged. How long you wonder? Well, the last blog I dropped was back in May.

That’s a 3-month break in real time and like a 2-year break in terms of the internet.

My break was much needed, though. While I love what I do I hit a wall and needed some time to recoup, regroup and rejuvenate (sh!t, I should write copy for spas).

It’s good to be back though.

25-Minute Total Body Pump

Tools needed:

A pair of light, moderate and heavy dumbbells

Workout best for:

Home or gym

Workout rated for:

Beginner – advanced

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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How to Correctly Workout for Weight Loss

How to Correctly Workout for Weight Loss

How to Correctly Work Out for Weight Loss

Working out is good for us. This is an absolute fact that we know.

We also know that in order to lose weight we need to start working out too.

Yes, fine looking abs are first made in the kitchen (or more precisely visiting the kitchen less), it is also beneficial to exercise on a weekly basis to help burn the fat that is already on our bodies, increase our lean muscle mass, as well as work off the calories we eat through the day.

What are the best workouts for weight loss?

But, what should we do on a weekly basis to effectively burn the fat?

Should we perform cardio or weights, or both? And if so, does it matter which one we do first?

And what about yoga? That’s supposed to be good for us too, isn’t it?

To help you program the best workouts for your week (and help you look better naked), I have written out exactly what and when you should be doing for your workouts to effectively and correctly lose weight.

Before we dive into that, though, I need to explain a couple of the energy systems in the body that need to be hit for best results.

How to correctly workout for weight loss

First, the anaerobic system.

The anaerobic system depends on energy sources that are already stored in the muscles. This system is utilized when we perform short-lasting, yet high intensity, activities.

Some examples are: sprinting, running up stairs, or doing a hard set of weights.

Anaerobic training is the type of training that burns when you workout. This is because the active muscles are running without the use of oxygen and they are becoming increasingly acidic as the seconds tick.

Anaerobic exercise can only last a few seconds to about two minutes max.

If you are still able to keep going after the two-minute mark you have switched over to your aerobic energy system.

Now you are using oxygen to help break down the glycogen to fuel your muscles. This is why you are more breathless running, than say with weight training. The body is telling you to breath more to help fuel the working muscles.

Aerobic exercise is any workout that is longer in duration and medium in intensity.

Some examples are jogging and bike riding. Basically it’s any steady-state workout where you maintain about the same intensity throughout.

To effectively burn the greatest amount of calories (and therefore fat), you need to hit both of these energy systems.

However, if done in a specific order you can really maximize your fat burning capabilities.

How to maximize your fat-burning potential

For instance, if you perform your aerobic, or cardio, workout after your strength training workout you will burn a higher percentage of stored fat.

This is because you burned the already stored glycogen in the muscle cells first during your strength workout. Afterwards, once when you hit the treadmill, you will start hitting your stored fat cells faster.

Getting older sucks for weight loss

As well, the research pointing towards strength training as a better way to lose weight is astounding – and it could not be clearer for those of us over the age of 40.

You see after the age 30 we start to lose a percentage of our lean muscle mass with every passing year.

This lean muscle mass is what helps our metabolic furnace run smoothly and efficiently. We are better fat-burners with more lean muscle mass.

Take away this lean muscle mass and now you have people who have never had to watch their weight before look down at their waistlines at 50 years of age and think “Where the heck did that come from?”.

It came from a depressed metabolism due to a lower lean muscle mass, my friend. That’s where “that” came from.

There is also some great research on fasted cardio for weight loss (as well as some equally great research saying otherwise… haha).

The theory behind fasted cardio is that you start burning your stored fat faster as a fuel, as opposed to the carbs stored in the cells.

I, personally, have tested this theory and found it works for me and some of my clients. Try it yourself and see if you have success with it.

7 Day Workout Plan - Fitness with PJ

7-Day Workout Plan

Sunday – long, slow cardio. Perform an aerobic activity for 40-60 minutes. This can also be a family activity such as: hiking, or a long bike ride.

Monday – 45-minute total body strength workout, finished off with 15-minutes of intervals on the treadmill or StairMaster. Start with an easy 5-minute pace and then increase the pace and intensity for one minute, recovering for another minute. Alternate these high and low intensities for the remaining 10 minutes.

Tuesday – fasted cardio first thing in the morning for 20-30 minutes, yoga in the evening to help you sleep.

Wednesday – 40-minute total body strength workout, finished off with 20-minutes of intervals on the treadmill. Try jogging, or walking, and using a hill incline for your intervals. Example: warm up for 5-minutes, increase hill to 10% for one-minute, lower to 8% for one-minute, 6% for one-minute, 4% for one-minute and 2% for one-minute. That is one set, perform three.

Thursday – fasted cardio 20-30 minutes and yoga or stretching afterwards or in the evening.

Friday – 45-minute total body strength workout, finished off with 15-minutes of intervals on the treadmill or StairMaster.

Saturday – 20-30 minute fasted cardio, or day off.

How to correctly workout for weight loss - Workout schedule

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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