Tuesday, November 17, 2015

Stairs Workout

This is a post from my Other Blog - which I am trying to bring here, because I only want one! :)

It is getting to be that time of year when getting outside to exercise is a nice change. Here is a stair workout I designed. I will be doing this and similar workouts in group format here in San Diego soon, so contact me for more info :)

Easy Locations for Stairs:

·        Stadiums – Most professional stadiums are closed to public, but I know of some that open on random days specifically to allow exercisers in. Check out your local area. Most high-school and college stadiums and tracks are open to the public.

San Diego Specific:

  1. ·         Tierrasanta has some good stairs right by Serra High school off Clairemont Dr.
  2. ·         Downtown Convention Center
  3. ·         La Mesa Secret Stairs    

Sometimes, it is just necessary to get OUT of the gym! We need a break, the weather is great, and the fresh air is invigorating! Here is a stair workout that is so much more involved, and therefore less boring, than the tradition run-up-and-down-and-skip-steps-occasionally workout. It is a whole complex workout! Take some time and find some stairs in your area that accommodate your needs (at least 3 stories, preferably straight and not winding in a stairwell, but hey, use what you can and make it work! Even if it is simply the stairs in a one-story building)

The Workout

(For time intervals- do the exercise to the top of the stairs, and just run back down to reset at the bottom, and continue until the time ends, unless otherwise specified)


·         3 minutes walking
·         2 minutes jogging

Workout: (recover as needed, try to decrease your own recovery time a little each workout). Stand next to railing for workout and use as an “Oh-Shit-I-Am-Falling” safety rail if necessary.

Circuit: Repeat as many times as you want! J Approx 15-20 minutes with minimal rest

•       1 minute sprints -1 foot per step
•       15 Offset Squat Jumps on each leg
•       1 minute Two Step Run -2 feet per ste
1 minute sprints - skip one step
•       20 push-ups hands on bottom step
•       1 minute sprints - skip one step
•       1 minute each side Crossover side walks
•       20 squats-flat
•       1 minute Sprint – skip 2 steps
1 minute Three Step Run
1 minute Bear Crawl
•       20 triceps dips on bottom step
1 minute Box Jumps
1 minute Walking Lunges up steps
1 minute Toe Taps

Cool Down

·         3 minutes slow walk
Stretch Quads, Hamstrings, Glutes and Calves

Video Demonstrations!

Saturday, November 14, 2015

Fallout Fitness Challenge! - Level 1 (n00b)

Hey-lo NerdVerse!

    Many of you might possibly be aware of a little game that just released its first new game in 6 years, an insignificant small game called Fallout 4! Well, this is the game that prompted my husband and myself to finally purchase a PS4, and also get the game on my PC as well. (I eventually returned it (thanks Steam!) because I decided to get over my fear of playing games with the PlayStation remote, and decided to woman up and create a PSN profile). ANYWHO… this puts me in a bit of a conundrum… I don’t have any time! That thing called TIME that we all struggle with, I mean, who has TIME to play video games? #sadface #firstworldproblems

    One of my biggest loves is obviously fitness, and my time to go to the gym and work out has been very limited lately. With the release of Fallout 4 - PlayStation 4, plus my 6-year old son who is determined to be a YouTube game, time is fleeting! So I decided to implement FALLOUT FITNESS CHALLENGE! This is similar to traditional drinking games, except, when certain poignant events occur in the game, you (the Gamer) have to pause and take a little time to get off your butt and move!

   Here are your Challenges! (Note: these might change, or be amended, or added to as we continue to play J There is no limit to fitness, much like there is no limit to this Fallout Open World!) These are in NO particular Order:

Kill small creatures – Bloatfly, RadRoaches, Mole Rat, etc… 
     3 Push Ups per kill! Get going and Clear the wasteland!

Kill Larger creatures – Ghouls, Mirelurks, Raiders, etc….
     5 Squats per kill! (Or Tea Bags, after all, this is a gamer game ;)

Kill a DeathClaw
     10 Burpees – As if you needed to get your heart rate up any higher!

Find a BobbleHead or LunchBox
     25 Jumping Jacks – Celebration!

Complete a Quest
     10 Dips – use a coffee table or a chair.

Build a House/Complete Sanctuary Steps
     10 Lunges on each leg

Loading Screen – Walking in and out doors, new rooms, loading saved games, etc….
     Mountain climbers continuously until load ends OR 10 mountain climbers per load if using the Tally System

Use Stimpack/RadAway
     5 Jumping Lunges on each leg and be thankful to be alive.

Use Crafting Station –
     10 High Knee Jog in Place for each item crafted (can alternate with butt kickers in place)

Level Up – The Big Dog!
     10 squat jumps
     10 Jack knife crunches (V Ups) or straight leg lifts
     10 Incline Push Ups (put feet on chair or table)

Have Fun! And Play lots, because the more you play, the better in shape you will get! Please feel free to comment or email me about other games you would like me to create workouts for, or other ideas for Fallout 4!