Posts Tagged ‘Power’

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Maca Packa Powa

I had to think carefully about posting this but figured it’s up to individuals how they use this information. With maca comes great responsibility!

Maca powder also known as Peruvian ginseng is a supplement that can be used for boosting energy. It was used by Inca warriors before battle to help with energy, endurance and stamina. So if you want to workout like a warrior then this is the thing for you!! It’s also been recommended for boosting libido, improving fertility, balancing hormones and boosting immunity. Now whilst I am obviously not your GP before I go any further it has also been suggested that because of the improved fertility and hormone balancing property if you take too much then it could have an affect on your birth control methods which is why I am debating on whether or not to use it at the moment!

Anyway back to the maca powder properties. As I mentioned above it balances hormones which is great for those people who suffer from migraines. And it is a natural fix rather than taking tablets. It is also good for improving skin complaints such as acne. But again if you overload on it and take more than the recommended dosage then it will have the reverse effect so there’s a little bit of science here for getting it right for your body.

MACA POWDER

This is a paleo product so it’s on my approved list! It is better in it’s non-cooked form but you can mix it in with flour when baking if you like. The best way to consume maca powder is to pop it in a smoothie! Here are some ideas:

  • Ultimate Chocolate Paleo Thick Shake – http://paleofoodies.com.au/2013/10/my-favourite-paleo-smoothies/
  • Green Kale Smoothie – http://paleogrubs.com/green-smoothie-with-kale
  • Aphrodisiac Cacao Smoothie – http://petespaleo.com/aphrodisiac-cacao-smoothie-maca-damiana/

Love Roo xx

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Focus T25 Review – Days 12 – 14

Against my better judgement I stupidly decided that I should attempt the 2 exercises in one day straight after one another. That was a huuuuuuuge mistake! If I’d had a leisurely day at home I might have been able to manage it. However, after an early start and a full day at work this was just absurd!

Day 12’s double workout consisted of lower focus and ab intervals. It’s great that it’s working on 2 separate areas but your core is still engaged for the lower focus so it’s hard going. I find that the only way to survive both is to not go nuts with it and to really pace myself. Otherwise I’ve burned myself out and don’t have the energy to continue into the second set of exercises.

I bet I will be begging for these double workouts when I get to the Beta Phase!

The other update is my stats for Day 13, so here goes:

Weight: 9st 3.6lb

Chest: 31.5″

Waist: 27″

Arms: 10 3/4″

Thigh: 22″

The fact that I’m heading in the right direction definitely makes it worth it.

 

Love Roo xx

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Focus T25 Review – Days 10 & 11

Day 10 – Speed – I am absolutely stoked about how I nailed this one! Compared to last week where I barely made it, I felt like I rocked this one! I was keeping up with the T25 team (I may not have looked as great as they did but I was definitely in time) As I had mentioned before my body is made for comfort and not for speed so I approached this workout with determination to prove that theory wrong and I have! It’s mind over matter! Woo!! Go Roo!

Day 11 – Cardio – The difficulty of doing an exercise program which requires you to do a workout every night is making a decision of whether or not to break other commitments and trying to live a life outside of the program. After my friend had a baby I promised I would be her running buddy to help her lose her baby weight. We started doing this a few nights a week and I really enjoy it, it’s fun to train with someone, I enjoy being the support for someone else, and I wouldn’t feel safe running on my own in the evening and wouldn’t want my friend to have to do that either. So there are a few reasons why I am not willing to give up running but the difficulty is the energy spent doing this depletes the energy that I can throw in to Focus T25, and then trying to fit this in alongside the 25 minute workout (50 minutes on Friday!) So I have cut down on the number of times I run during the week whilst I complete this program but when I do run and do Focus T25 afterwards I am mainly sticking to the modifier workout. Otherwise I find my body is too tired and I get the muscle shakes (picture Elvis’ leg uh-huh and that’s what mine look like about 5 minutes in!) and I can’t keep that focus and control. Hopefully as the weeks go on my fitness will improve to a level where I can throw myself into the full workout after a run and still be breathing at the end of it!!

Love Roo xx

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Focus T25 Review – Days 8 & 9

Day 8 – Cardio – This was a good workout to start the week by getting my heart racing and the blood pumping through my body. It definitely feels like it’s set my motivation and determination levels high. As per usual it is not easy but it’s definitely becoming less of a struggle.

Day 9 – Total Body Circuit (barely made it) – It’s becoming really apparent that my arms are not as strong as I need them to be to be able to do well at this workout. When it comes down to doing the floor / plank work the only place that I am really aching is in my shoulders and struggling with holding my body weight with my weedy little arms. This is disappointing as I am not getting the best core workout because of this. If I’m honest I am really scared about this one and being able to develop my arms enough in time for the BETA phase. I’ve read that the ALPHA phase is just a warm up compared to the BETA phase! I need to seriously step up my game if I want to survive BETA!

Love Roo xx

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Focus T25 Review – Days Six & Seven – Stats and Stretch

I did my first set of stats today and I’m going to be brave and share that with you, here’s how that went:

Weight: 9st 5.2lbs

Chest: 32″

Waist: 27″

Arm: 10.5″

Thigh: 22.6″

Really interested to see if there is a change next week!

The stretches on day 7 were amazing. It’s still a workout and you’re working really hard but you’re building some strength and flexibility to enable you to smash all of your Focus T25 workouts!

 

Love Roo xx

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Focus T25 Review – Day Five – Cardio & Lower Focus

FT25 Day 52 exercises in 1 day?! What a sham! This was sold as a 25 minute a day workout so imagine my shock and HORROR at being told to do 2 workouts in one day. Ok, so there’s 2 ways to look at this; 1 frustrating as it now means that I have to find 1 hour in my already busy schedule to exercise, or on the other hand, it means I get that an extra half hour tomorrow because I get a day off!!! Swings and roundabouts 🙂

I managed to do the 2 workouts this week but that’s because it fell on a bank holiday so I had a lot more time, so I did Cardio in the morning and then Lower Focus in the evening. I am not sure how I would manage this in a normal working week but I will certainly give it a go. Otherwise the alternative is that you do the 2nd workout on the following day and don’t take a rest day.

Cardio workout – This went well! On day one I did the cardio workout and my calfs could barely take it. They knew what was coming this time around and whilst it hurt it was no where near as intense as day one – Success!!

Lower Focus workout – I love pushing through the ache and powering through, but I am still struggling with putting speed into my workouts as I can’t seem to maintain the control of the movement when I add the speed.

I’m still also finding myself in the middle of the grading, whilst I am not Nailing It I’m also not falling into the Barely Made It category either. Aiming for Nailing It though!!

If you’ve done Focus T25 before, how long did it take you to nail it?

 

Love Roo xx

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Focus T25 Review – Day One – Cardio

So as promised I am writing about and sharing my Focus T25 experience! Here’s how day one’s cardio exercise went:

I think having done Insanity, this wasn’t as much of a shock to the system however it was by no means easy! The big difference though is that you don’t get a single break so it’s constant and I found myself looking at the countdown which at times felt like it was standing still and tormenting me! I think if I hadn’t done Insanity then I would have really struggled with this workout as I had never really done high intensity workouts before.

It was super tough though, as usual there’s a lot of jumps, intensity and putting pressure on those calf muscles and the next day (and the day after that!) they were throbbing and felt like they were tearing in 2. The stairs became my nemesis! My boss found it hilarious as we went to London for the day and every tube station we got off at we had to take what felt like a million steps to get out. London folk if you heard someone screaming the “F” word whilst hobbling up the stairs that was me!!!

What I loved about Focus T25 was that it is achievable. When you mark off your schedule you can select that you nailed it or barely made it. I would like to think I was somewhere in the middle because whilst I wasn’t bouncing around like Tigger afterwards I also wasn’t lying on the floor in a heap and sobbing.

I also loved that Tania “The Machine” from Insanity was doing the modifier workout. I found her almost intimidating when I did Insanity because she was a machine and it’s really nice to see her as a bit more human in Focus T25 and doing an “easier” version of the workout. So for those exercises that you are struggling on you can drop down to a modified workout and still work hard and you can keep up with Tania The Machine!! Satisfaction levels high and smug face inducing! 🙂

My verdict: Love it! Hard work. Drink plenty of water before you start (and have a wee! You don’t want to stop half way through!), work hard and feel great about yourself even if you have to do the modifier workout – remember it’s only Day One, nobody expects you to be able to ace it. Bonus – It takes up less of my evening so I can do the other things I really enjoy too without it feeling like a burden or a chore.

I’d love to hear how you got on with it!

 

Love Roo xx

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1 Legged 10 – 2 Squats

These are tricky as not only is it working your legs and bum but it is also working on your core and balancing.

1. Stand with your feet hip width apart.

2. Lift your right leg off the floor and start to bend your left leg into a squat position.

3. As you near the floor place your hands at a 10 o’clock position (to your left) and tap the floor.

4. Straighten up to standing.

5. Repeat the squat but this time tap the floor at 11 o’clock and straighten up to standing.

6. Repeat this process until you reach 2 o’clock, and then work your way back round to 10 o’clock.

7. Change legs and repeat.

 

Love Roo xx

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Take the (p)lunge

Want a gravity defying behind? Then you need to lunge for your life!

1. Stand with your feet together and then take a step forward with your left leg.

2. Know you want to bend your back knee towards the ground until you are as low as you can comfortably go (you may find one side easier than the other but that’s ok because with a little practice you can even that out). Then slowly start to stand up and straighten out your legs again.

3. Repeat for 1 minute.

4. Then switch legs so your right leg is in front and repeat steps 1 – 3.

Key things to remember about your form;

a. your back leg should be directly under your body when bending (you don’t want to be too far back)

b. your front knee should always be over your ankle never creeping forward over your toes!

c. keep your hips facing forwards

d. keep your torso as tall and straight as you can as you sink into the lunge.

 

Love Roo xx

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Add a Hop Skip and a Jump

One great tip that I’ve been taught with lunges and squats of any variation is that if you add a jump in between each rep you are adding lower body power to each exercise. This means that you are burning more calories and building muscular and cardiovascular endurance – e.g. thinner thighs ladies! Lets increase that thigh gap!

Jump around! Jump around! Jump up, jump up and get down!

 

Love Roo xx

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