The Birthday Workout

Yesterday was my 27th birthday and coincidentally was also Victoria Day. I had a incredible weekend doing all the things I love - everything from watching the fireworks, cooking a 6 course dinner, eating cake, partying with friends and family, shopping, and of course, fitting in a good workout! It was exactly 4 years ago that I made a promise to myself to lose the weight, get healthy and into the best shape of my life. Yes, i can say i took action, stuck with it, and have achieved all of the above but of course it doesn't end here. I'm always looking for new ways to continue challenging myself, improve, and grow as an athlete and yesterday's workout was no exception.

It happened pretty spontaneously. I was walking along the beach scouting a good location for a kettlebell workout until i saw these olympic rings and monkey bars which happened to be right next to a set of stairs --- just perrrfect!

This workout included a warm up, cardio, bodyweight conditioning with rings, and strength training with kettlebells.

I haven't really worked out with rings much so this proved to be a good challenge and addition to the workout. Great for muscular strength, control and stabilization. I incorporated some pull ups (that was tough, but definitely something i will work up to doing more reps of) and different variations on front flips (ie: slowing down the movement, hanging upside down w/ legs extended or bent for varied times to challenge balance)

Of course, by incorporating kettlebells this is excellent for building functional strength, toning the arms, butt, and core, shoulder mobility, and working the body as one unit. Strength & cardio training all in one - gotta love it!

In honour of it being my 27th birthday, I did 27 reps of the windmill using a 35lb kb for 1 set -- my personal best to this date :)

Feel like a challenge? Give it a try:

ESTELLA'S BDAY WORKOUT

warm up
running stairs (10x up & down)

olympic ring front flips (5)
pull ups (3)

stair run (8x up & down)

olympic ring front flips (5)

using a 35lb kettlebell
3 rounds of the following circuit (left and right):
1 arm swings (10)
1 arm cleans (10)
1 arm military press (5)
windmills (27, 15, 10)

Sgt Shanahan Boot Camp is BACK!!!

Yup, that's right! Boot Camp is back again for another season. Get set for some major fat burning workouts and tough love from the Sgt starting Saturday June 7, 2008. Once you're in, you're in ALL THE WAY!

www.waronbodyfat.com

Tanita InnerScan™ Body Composition Monitor

"A very precise health monitor with stylish design."

I just bought myself a state-of-the-art body composition scale from Tanita. Being an athlete, I love rollerblading, cycling, kettlebell workouts, thai boxing, beach volleyball, and everything in between and wanted a scale that would monitor more than just my bodyweight. I have to say, this has proven to be the perfect tool for the job! I absolutely love it!

This futuristic looking digital scale is sleekly styled with a silver X and an 8mm glass platform. It features an easy to read 2.25" LCD display, a 4 person memory as well as a guest and weight only mode. The monitors use Bioelectric Impedance Analysis (BIA) to accurately monitor a very comprehensive set of health components including: weight, body fat %, body water, muscle mass, physique rating, daily caloric intake (DCI), metabolic age, bone mass, visceral fat rating.

Lately I've been working on getting those sought after sexy 6-pack abs so this will be great for monitoring the body fat and muscle mass. I've lost 2lbs since Sunday and wow! my metabolic age is 12!

I would recommend this scale to anyone who wants to improve or monitor his/her health and fitness level. It will keep you honest and it's definitely a great motivator when you start seeing the results of your efforts.

My stats as of 2pm today:

* Weight: 138lbs
* Body Fat: 18% -- i'm 10.8% with the calipers
* Body Water: 58%
* Muscle Mass: 108lb
* Physique Rating: 9 (out of 9!)
* Daily Caloric Intake (DCI):2880
* Metabolic Age: 12!!!
* Bone Mass: 5.8lbs
* Visceral Fat Rating: 1

Spring Beach Volleyball!!

"Looking to join a team or sub for the spring season. Preferably 4's but can also play 6's if needed. I've been playing beach for the past few years, am fast on the court, have a good serve and love to dive and dig for the ball."

The spring vball season started (and i missed the deadline) so I just had to get in on the action.

6:45pm - Today I got to sub in for a girl on an advanced 4's team.

It felt great to play beach again. The sun was shining and well, just by being on the beach it felt naturally felt warmer. We won 4 out of our 6 games. I definitely felt lighter and faster in the sand, and had explosive strength thanks to the off season and kettlebell training. The serves were great, i had a few good digs, sets, and even spikes. LOVE IT!! It's gonna be a great season....once i find myself a team!

Push kicks & sore calves

Yesterday I went to a Mixed Levels Muay Thai class at the newly opened Krudar gym. Located at 468 Spadina Avenue where what used to be a grungy billiards joint, the gym's walls were painted in bright red and yellow hues and was fully equiped with several punching bags and a huge matted area for classes.

The class consisted of a series of drills that included jump rope, various push up variations, leg raises, sit ups, jabs, punches, upper cuts, knees, and squat jumps.

My heart was pumping, i worked up a sweat and my calves are really sore today along with my abs and upper body. What a great workout it was!

One of the main techniques learned was the PUSH KICK.

This is an excellent move that will improve co-ordination and not to mention, is great for sculpting strong, lean calves.

To perform a push kick, assume a fighter stance, guard up, bring your knee up to your chest and push the leg outwards (pushing the opponent away from you). Always come onto the ball of your foot with the other leg and come back into your original stance position after the kick.

push kick tips:
keep arms out in front of u (protect your face)
keep your stance at all times (makes it so you're stable and harder to knock over)
breathe out as you kick (release the tension, staying loose)