A Sherlock inspired HIIT workout

This post was originally written for and posted on the Geeked Out Fitness blog.

After two years on hiatus, BBC finally aired Season 3 of Sherlock (thank you, Moffat) in January.

Whether you’re a longtime fan or a new viewer, you have probably noticed the episodes are lengthy. Each episode could be it’s own movie – but we’re grateful that it’s not because then who knows how long we would have to wait between episodes and seasons. Episodes with commercials run about two hours in the states which provides a great time to sit down, relax, and enjoy yourself.

Or not.

It’s also two hours that you could spend mostly sitting down but occasionally working out too. I’ve created a Sherlock workout for you to bring to any episode of Sherlock and get some exercise in. Any movement is better than no movement at all and it’s a two hour period with occasional exercise which makes it a workout with plenty of breaks to get your wits about you before the next exercise.

The instructions are easy. Any time something listed on the left happens, you move your cat off your lap, get off the couch, and do the exercise listed on the right. Use commercials to get yourself some water and stretch out. Invite a friend over and make a game of it. Not only will it help you get moving but it will also help you focus more on the show so you can catch all of the cues.

The workout is designed for Sherlock as a show and not specifically the next episode to air in the US so feel free to use this workout anytime you watch Sherlock – old or new. Just remember to shower afterwards so you don’t smell funny when you meet your friend later for coffee and crime solving.

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Need an explanation for one of the exercises? Don’t worry, I’ve got your back: push up, tuck jumpwalking push upplanktriceps dipreverse crunchwall sitSupermanjump squatmountain climberburpee.

A Doctor Who inspired HIIT workout

This post was originally written for and posted on the Geeked Out Fitness blog.

How are you feeling post-Doctor-Who-Christmas-special? Sad? Excited?

Ready for a workout?

I don’t want to scare you too much so I’m going to keep it simple(ish) and throw a short (but hard) workout at you inspired by my personal favorite geekery. Although I look forward to the Christmas episode every year, this year was particularly heartbreaking/exciting as we ushered out the latest Doctor and made room for the new. Adieu Matt Smith and your perfect hair, and welcome Peter Capaldi and your new kidneys.

Using the TARDIS herself for inspiration, you are going to run through a High Intensity Interval Training (HIIT) workout. I’m a huge fan of HIIT because you work smarter. Instead of hours at the gym, your workout intensity gets raised and the length of time shortened. It’s a great way to get your metabolism pumped as you work in strength training with your cardio training, increasing your strength and stamina at the same time.

For this workout you will use an interval timer, starting with 15 seconds of rest, moving on to 45 seconds of work (the exercise). I recommend the Gymboss timer but there are also tons of free websites and free apps that you can find with a simple Google search (here’s one).  When your first 15/45 split is up, you move on to the next exercise, and so on and so forth until you have gone through each exercise twice.

Did you get that? One exercise for each letter of the TARDIS. Twice through. Hey, that’s 12 minutes! In honor of our 12 doctors!

Except – hey, remember in the 50th anniversary special when the High Council of Gallifrey is watching all of the Doctors come to save the day and they yell “All 12 of them – No all 13 of them!” ? Yea, so on that note, do a bonus round of the exercise listed (15 off, 45 on).

Oh and actually, I’m pretty sure – if I’m understanding correctly – that in the Christmas special Moffat just blew our minds and explained that with 10’s partial regeneration being a full regeneration and oh – yea that War Doctor guy – Capaldi is actually the 14th Doctor. So let’s throw a second bonus round on at the end too.

Total workout time? 14 minutes. Total Doctors? 14… maybe… I think…

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All exercises can be done with or without weight so feel free to manipulate as needed for your own fitness level. If you don’t have access to a gym, get creative. Use soup cans as weights and coffee tables as weight benches. Think outside of the box! If you are a beginner, please listen to your body and pace yourself if need be. If you need to take a second to catch your breath during your 45 seconds of work, do so. If you need to do one round and work your way up to two, do that. Remember to focus on proper form, not speed.

If you aren’t sure what each of the exercises is, check out the links below for explanations.

Tuck JumpAlternating Renagade RowReverse HypersDouble Jumping JackIncline Pushup , Sumo Squat

As always, if you have any questions tweet me @thesabrinajess. Or if you just want to talk about Doctor Who too because, well, I could talk about this show until I run out of air.

 

New year’s resolutions

This post was originally written for and posted on the Geeked Out Fitness blog.
happy-new-year-hd-wallpaper-red-and-white-1024x640It’s a new month and a new year and you know what that means: New Year’s Resolutions! This past week I took the time to ask you on Facebook what resolutions you were  making this year and how you were planning on sticking to them.

But why? Why did I ask you about your resolutions when every year another article comes out telling us the same re-hashed information about how often resolutions fail?

I asked because I care. I want to know you. What makes you tick? What’s driving you this year? What will make you feel good? How are you going to get there? We’ve all heard the same information every year about the shelf life of a New Year’s Resolution and we all had friends spouting off resolutions on the first of January and we all had friends spouting off their refusal to give into the peer pressure to make resolutions anymore. We’ve heard it all but we just keep chugging.

Some of the New Year’s Resolutions made on the Geeked Out Fitness team this year include drinking less, reading more, eating healthier, sticking to an exercise schedule. All of the same stuff millions of people around the world commit to every year. Some stick with it, most don’t. But we made resolutions anyway. I asked you about yours – that you were making despite the odds – anyway.

But why?

Because I’m an optimist. I believe in hope and change and new beginnings. I believe in the power and excitement of a fresh start. I believe that if you set your mind to it, this year you really can accomplish your New Year’s Resolutions. How?

Make SMART resolutions.

In the personal training world we encourage our clients to make SMART goals: Specific, Measurable, Attainable, Realistic, and Timely. This theory also carries quite well into marketing, project management, and just about any other aspect of your life wherein you need to set and achieve a goal. Losing weight, reading more, winning the Boston Marathon tomorrow – these goals aren’t SMART. They make a good start for a SMART goal though. Use your vague goals as a foundation to build your SMART goals. Build resolutions that are specific, measurable, attainable, realistic, and timely. If you need help understanding how to turn vague resolutions into SMART resolutions, the team at Top Achievement can guide the way. Give yourself deadlines and details. Give yourself all of the tools to make those resolutions to come true. And don’t you dare give up on yourself.

Throw SMART goals in with a reliable support system (your wife, your dad, your co-worker) and  losing sight of your resolutions is damn near impossible. Just remember that roadblocks aren’t a time to give up, they’re a time to prove to yourself that this is the year it’s different. You’re different. And you’re going to kick your New Year’s Resolution’s ass.

I’m still here

Don’t worry friends, I’m still here. It’s been a crazy summer for me but I’m hoping to get back on track with my blogging now that I have everything organized again. My life remains pretty crazy but I think I have a better hold on all of the nonsense now. So what have I been up to?

 

-New job! I celebrated my birthday by moving on up in the world. I’ve joined an awesome team that’s allowing me to really define my own role with the company and that’s kind of awesome. I have high hopes for this place!

-New apartment! Husband and I moved out of the house we were sharing with roommates and into our own apartment. The neighbors aren’t too friendly but the apartment is nice and new and secured – so no major complaints there! Also, I FYI, I hate moving.

-Still classes! Oh me oh my. I will be so happy when I’m finally done with my degree. In case you don’t know the story – I went to university for two years, dropped out, took random classes at a community college for two years, left school for two years, got my associate’s degree, took a little less than a year, then went back to school to get my bachelor’s. I expect to have my bachelor’s degree by the end of winter 2014 and when that day comes I’m going to party my ass off. It has taken me so long to get to this point. If you had told me, graduating high school at 17, that it would take me around nine years before I would see a bachelor’s degree I would have laughed. And cried. And ran away. Long, arduous process does not even begin to cover it. But now I’m rocking a 4.0 GPA, a member of Golden Key International Society, and working my ass off in my 400 level classes. I can’t wait for the weekend that doesn’t have a homework assignment mixed in. It will be oh so glorious.

Geeked Out Fitness. If you’re following me on twitter (and you should be) then you might have seen this project I’m working on. Some friends and I are created a retail store that allows us to design and sell geeky fitness apparel. We built a Kickstarter to get our company off of the ground and we met our goal! The Kickstarter is still running for a couple more days so please consider donating to the fund. The more money we earn from this Kickstarter – the more we have to put into the business and we have some pretty big and awesome plans for this company.

-Speaking of companies, I’m a fairly active part of Hashtag Studios. If you’re one of the two people that watched DrewTV, you know that this fledgling studio has been around for a little minute. We just moved the studio in a great space in a local business park and took on a great partnership opportunity. I’m helping to get the studio operational on an administrative level and you can also catch me doing some interviews at upcoming cons. Watch out for Hashtag – we’re making moves!

 

So I’ve been a tad busy. But I’m going to start making time for writing again. I hope someone is still reading this (hi mom!) and if not – well it’s time to get my content rolling again so there’s something to read!

Thanks for your patience, awesome readers. Tell me if there’s anything you’d like to see from my blog (more unicorns?) and I’ll try to make it happen. As long as you don’t request something totally weird.

 

Weirdo.