I’m always on the lookout for more effective whole body workouts that can be done in shorter amounts of time. And with sandbags, I’ve found exactly that!

Sandbags are probably the most odd object you could add to your fitness routine.  They are awkward to lift because of shifting sand which alters its form as you lift.  They are difficult to grip and even more difficult to keep in control.  And since the bag has movement, the lifter is forced to constantly adjust her/his body to accommodate the awkward weight of the bag. But because of all of this, sandbags will work your body differently, and more effectively, than any barbell.  Sandbags will cause your body to use more muscles, expend more energy, and burn more calories.  Sandbags will challenge the entire body.

There are so many exercises you can do with a sandbag too. You could do … squats, lunges, jumps, situps, and clean and jerks. You could hoist the bag over your head or give it a bear hug and run up a hill. Try jogging, climbing, dragging, and throwing. Or just try getting off the floor with the sandbag in your arms. Use it with your Gymboss Interval Timer by setting your timer for several rounds of two intervals.  For instance, do 15 rounds of two intervals. The first interval could be 50 seconds of pushing as hard as you can, and the second interval could be a 10-second rest.

How To Make A Fitness Sandbag for $20

So now you are probably wondering where you can buy such a wonderful bag. You can purchase sandbags over the Internet, such as the Ultimate Sandbag. You will spend anywhere from $100 to $200, and you will have a pretty darn nice bag.  Or you can make your own, to suit your own needs, for as little as $20.

Pictured here is a sandbag I made using nothing more than a durable duffel bag, play sand, quart-sized Ziploc bags, and duct tape.  (The sand in the pictures is blue only because that is all my local Wal-mart had in stock.  Regular play sand will be cheaper.)

Make sure to use a good quality duffel bag which can hold the weight of the sand.  The Army Surplus Store is a good place to look for one.  Also, if the bag has straps or buckles that could hit you in the face as you lift, you should cut them off.  Some people prefer not to have any handles on the bag at all.  This will make gripping the bag even more difficult, resulting in greater grip strength for your hands.  Certainly something to keep in mind when making your sandbag.

Doubling the Ziploc bags, I filled the bags each with 3 cups of the play sand.  Removing most of the air from the bags, I sealed the inner bag and folded it inside the outer bag.  I then sealed the outer bag and reinforced the seal with duct tape.  Finally, I placed all bags inside the duffel bag.  (Be sure to use the strongest Ziploc bags you can find and reinforce them well with duct tape.  These bags will be thrown, dropped, and turned upside down.  They may break if not put together well.

Some people prefer to fill a single Contractor trash bag with sand and place it inside the duffel bag, which is another good option.  I prefer to use Ziploc bags so I can easily, without mess, increase or lighten the weight whenever I want.  Be sure, though, not to pack your duffel bag too tight.  You want it to be loose to allow movement while you lift.

The end result … a sturdy 25-pound sandbag for under $20 that works just as well as any $100 bag.

You can make the bag how heavy you want.  It is recommended that women use a 15-45 pound bag.  Most men, however,  would prefer to have a  much heavier bag.

Tabata is a high-intensity interval workout which is said to dramatically burn fat, build muscle, and increase aerobic as well as anaerobic capacity (as much as 14% and 28%) in as little as four minutes a day.

Sounds too good to be true?  Well, it is not as simple as it sounds.  While Tabata can be done in a short amount of time and it does produce amazing results, it was originally created with Olympic athletes in mind and it is not easy … not even for the best athletes.  Tabata workouts may be brief, but they are also intense.  In fact Dr. Izumi Tabata (one of the creators of this burning workout) himself gave this important warning:

“High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise.”

A Tabata workout consists of 8 rounds of short 20-second bursts of intense exercise followed by a brief 10-second period of rest.  The exercise itself can be anything such as jumping rope, squats, burpees, sprints, pushups, situps, etc.  The key is to go all out for 20 seconds and then take a 10-second rest period (which only allows a partial recovery), and then repeat 7 more rounds.  In the video above by BodyRock.TV, Host Zuzana is demonstrating jumping rope using the Tabata protocol.  To keep track of your timing, you may want to invest in a Gymboss Interval Timer such as the one Zuzana is using.

Studies have shown that this particular pattern of short, intense intervals can increase metabolic rate significantly for hours after you finish the workout.   Which means Tabata, when done correctly, is very effective for burning fat due to the effects on the metabolism.

Here’s how to perform a Tabata workout using a Gymboss interval timer:

1. Pick an exercise of your choice.
2. Set your Gymboss to 00:20 and 00:10 on auto mode for 8 rounds for any body weight exercise.
3. Do as many reps as possible in 20 seconds.
4. Repeat seven times.

If you would like to increase your workout even more, pick another exercise and do another 8 rounds.

Here are some simple core exercises from Chalene Johnson that will make you stronger in just a few minutes a day. No, you don’t have to get on the floor and do those boring crunches that so many of us hate. These are fun exercises you can do right in front of your TV that will give you amazing abs! And these exercises will burn calories too.

A strong core will help your body age well, so it is crucial to start working on it now. So, give these a try and let me know what you think. Have you already been doing these or similar exercises, or are you still doing sit ups?

Official poster for Whip It
The main reason why I choose extreme kickboxing as my main form of exercise is because it makes me feel powerful and strong. But I don’t think there are too many sports for women that will make one experience more power than what is experienced with roller derby.

Roller Derby is a “going for the gold” type sport.  In this sport, the skater is moving at amazing speed putting up a fight to get through the Pack which may result in anything from bruises to pain and broken bones to the feeling of strong inner strength.

An American-invented contact sport, according to the Derby Dolls website (a roller derby league in L.A.), roller derby was created in 1935 by Leo Seltzer.  A match is composed of two teams with five players each … four Blockers and one Jammer … which face off against each other.  The Blockers skate together to form a Pack.  A Jammer from the opposing team fights her way through the Pack scoring points if she succeeds plus earning more points when she laps the team.

In the 70’s, roller derby was played to sold-out crowds across the U.S., and it has made a comeback in recent years.  But with the movie Whip It coming to theaters on October 2 with Ellen Page (Juno) playing the leading part, I expect the sport will take off even more so.  Director Drew Barrymore … yes, besides playing a role in the movie, she was also the director … has shared these motivational thoughts about the leading role in Whip It:

“I believe that girls can do it all.  . . . finding your inner strength, believing you can do what boys do, and figuring who you are along the way.”

In case you think this is the sport for you (remember it is extreme), Derby Dolls has provided on their site a list of roller derby leagues.  Hopefully, you can find one in your area.

I think it would be a blast to watch the Derby Dolls live in real action, but for the time being I’ll have to settle on YouTube.

Today is the last day to register for the second annual Venus De Miles women’s-only bike ride to take place in Colorado (near Denver) on August 30, 2009.

Run by women for women of all skill levels, the Venus de Miles road ride offers three different bike courses from which you can choose from:

(1) a 35-mile jaunt through scenic countryside,
(2) a bit more challenging 50-mile course, or (3) a tough 65-mile climb through Jamestown.

If you miss the registration deadline, there is still a possibility you can get in as they are allowing late registration up until the day of the event (at a slightly higher fee of course).  But be aware that they are capping this year’s ride at 1500 riders.  Your registration fee also gets you a free T-shirt, lunch and beer after the race, a celebration in the park with prizes plus activities such as massages, mini-facials, yoga, and more.  But your registration not only benefits you, the rider.  This bike ride is in support of Greenhouse Scholars, an organization providing mentorship and scholarship to high-performing, under-resourced students.

If you want to attend, you can find more details for the Venus de Miles bike ride here.  Or you can find updates on the Venus de Miles blog.  Everyone is a winner on this ride, so get your Trek bike dusted off and loaded in the car.

What do pop singer Kelly Clarkson and I have in common?

No, I don’t have a beautiful voice from which I can establish a huge following of fans.  And I have never met Simon Cowell. But rather Kelly and I both do an intense boot camp-type workout regimen.

Yes, Kelly Clarkson recently told Self Magazine (September 2009 issue) that she attends Crossfit, a strength training and cardio program used by police academies and military special operations. Clarkson tells Self about her workout that increases her energy:

“I love it.  It’s like boot camp.  You never work out more than 35 minutes, but it’s so intense. It makes me feel like G.I. Jane. It’s very empowering. I feel like I can whup ass!” “I do it totally for my psyche,” she told Self. “I’m much better when those endorphins are going. It’s a release. And I also love food, so there’s a payoff!”

And don’t forget about the health benefits, Kelly!

With Kelly Clarkson doing Crossfit, she just might be a great example for any skeptics out there who think that women cannot do a serious strength training workout and still retain a feminine look.

While Crossfit trains elite athletes worldwide, people who train with Crossfit range anywhere from housewives to Olympic athletes.  You set your goals. Click here to find a Crossfit affiliate in your state or workout on your own by watching Crossfit’s videos or by following their Workout of the Day (WOD).

On a side note, there is a lot of controversy about Self retouching the cover photo to enhance Kelly Clarkson’s looks.  But while Kelly’s weight has fluctuated up and down in the past, there is no doubt that she always looks fabulous!  Take a look at the above recent video of Kelly Clarkson’s performance on Oprah.

Remember the identical twin brothers who won season four of “The Biggest Loser” … Bill and Jim Germanakos?

If you are a fan of the show such as I am, you may recall that Bill won the grand prize of $250,000 and brother Jim took home the eliminated players “at home” prize of $100,000. Quite impressive!

While first the nation watched them fight obesity by losing an amazing amount of weight on national television, the famous twins can now watch their viewers do the same by applying to their lifestyle Bill and Jim’s advice. In June, Bill and Jim released their Rapid Action Metabolism Program, which is a healthy weight loss plan that teaches people how to reach their weight loss goals using the same system the twins used during the show to lose weight, and after the show to keep the weight off.

Being a big believer in eating healthy and exercising regularly for losing and maintaining weight, there are a couple of things I really like about Jim and Bill sharing this program with us. (1) First seeing them achieve their weight loss goals on TV provides us living proof that they know how to do it, and (2) they use a common sense change-of-lifestyle approach without any diet fad attached. And, I might add, they provide their knowledge at a reasonable price too!

Click here to go to Bill and Jim’s weight loss plan website.

ellen and levi

Originally uploaded by noahstone

How does a person keep stress in check?

This year is not quite halfway through yet, but I can honestly say it certainly has been one of the most difficult and challenging years I have ever encountered. And while I have managed to ward off any depression setting in, I definitely had to work hard at keeping my stress in check.

Here’s a touch of what’s been going on in my little corner of the world:

• After a couple of long stays at the hospital with serious heart and lung problems, my Dad was finally released with these departing words from his heart doctor: “Your heart is only functioning at 30% and will never get better. You may live up to 10 years, or you may live only 10 days.” Not quite the encouraging words we had hoped for, but they could have been much worse I suppose. The doctors then told this 75-year-old workaholic to go home and sit in front of the TV. Instead he went home and fretted over completing repairs on his house which my Mom would have to burden alone should the worst happen to him. Therefore, my siblings and I are hurriedly doing the repairs for him (if we don’t, he’ll do them himself), while still somehow trying to maintain our own households. We’ll be replacing his roof soon and I can’t wait to get that over with. (Here’s a bit of strength training info: My Dad has always been an extremely strong man. When he first entered the hospital, the doctors said they were surprised he hadn’t died of heart failure yet. They claimed it was due to the fact that his body was so strong.)

• Before the health issues with my Dad popped up, my husband and I were already burdened with concerns over my husband’s business which quickly went from thriving to dying due to the economy. We’ve had to temporarily find other ways to make an income. Business has picked up again (yeah!), but it certainly set us back a huge step.

Outside of my home:

• I watched a friend suffer through agonizing surgeries after having his kneecap removed due to an infection which consumed his entire leg. He finally received an artificial knee and is healing well now, but, Yikes!, the pain he endured. Luckily, he was in the same hospital as my Dad so I could visit the two in one trip. And, luckily, he didn’t lose his entire leg.

• And, sadly, just last week a wonderful and loving neighbor lost his battle to cancer. Such a tremendous loss for us, but who can blame God for wanting to take such a loyal servant to finally serve in his Heavenly Kingdom.

Now, not everything is bad in this little spot in the middle of the U.S. I do have good news too. My daughter announced early in the year that she is getting married … in June! This is great news, but how do you pay for a wedding on such short notice when your business suffered so tremendously? The timing could have been better. And how do you help one person, my father, get through a difficult stage of his life (preparing for death) while cheerfully helping another person, my daughter, start a new and exciting stage of her life (a family of her own)? From roofing clothes to wedding clothes, it seems I’m constantly going from one extreme to the other … that being from sadness to gladness.

When I think back to being in my 20’s, I’m certain that dealing with just one of the struggles mentioned above would have put me into a depression that would have taken me weeks to overcome. But while my motivation for the goals I have set for myself is definitely slacking, a depression is not yet overtaking.

What do I have that gives me strength now that I didn’t have in my 20’s? Well, two important things give me the strength I need to fight stress.

First of all, in my 20’s, I was not a born-again Christian. While I had my heart set on earthly goals, I did not have my heart set on more important heavenly goals. I did not have in my life an awesome preacher whom I have today to help me keep my eyes on the ultimate goal. Being a born-again Christian sure seems to make troubled times seem not so troubling.

Secondly, while I do occasionally lose track of some of my earthly goals (such as this blog), I never lose focus on my health goals. Day-after-day I continue to arise at 5:30 a.m. to take my daily dose of cardio, weight lifting, boxing, and/or abdominal crunches. There is no doubt in my mind that exercising has played a major role in fighting off depression and possibly other health issues. By pumping up endorphins, exercise improves one’s mood. It gives self-confidence, which empowers a person to tackle the worst situations, and it lessens the symptoms of depression. It helps you sleep better and it helps ward off other illnesses that may try to set in.

Photo by thejonoakley
When I first got serious about exercising, I just kind of jumped in and learned as I went along, putting all my faith into the person leading my workout class.  But believe me, as time went on, I came to realize there were plenty of things I was doing, or not doing, that were preventing me from having a successful workout.  So I want to share some “don’ts’ to follow if you want to have a safe, successful, and injury-free workout.  I guess my first “don’t” is don’t always rely on the instructor leading the class, as she usually has new people coming in all the time.  Unless you are lucky enough to have a personal trainer, you may be missing out on small, but important, things you need to know.

Here are 10 other important things to know to ensure you will have a successful workout:

1. Don’t wear improper footwear. Improper footwear increases the pounding on your joints and can lead to injury.  When purchasing shoes, shop at stores that specialize in athletic shoes and choose shoes specific to your activity.  If you don’t know, then ask the salesperson.  And always replace the shoes as soon as they begin to show signs of wear.
2. Don’t try to burn fat only in an isolated area. You can firm muscles in an isolated area, but you’ll be unsuccessful if you attempt to isolate fat burning to one part of the body.  Such as your stomach, thighs, hips, or arms.  Incorporate cardio into your workout with the goal to reduce all over body fat.  That being said, unfortunately, the areas that gain fat the fastest will be the most stubborn areas to let it go.
3. Don’t stretch before your workout. Like me, you probably grew up being told to always stretch before a workout.  Now experts are saying that is wrong!  Your muscles should never be stretched while they are still cold as this puts you at risk for pulled or torn muscles.  Go straight for the warm-up.  Which brings me to the next “don’t”.
4. Don’t skip a warm-up before your workout. Or you will increase your risk of injury.  If you skip a nice warm-up before a cardio workout, you raise the heart rate too fast.  And skipping a warm-up before lifting weights could result in torn muscles.  A 5-10 minute warm-up is needed to get the oxygen and blood flowing.
5. Don’t assume cardio is enough. Cardio is a great fat burner, but don’t forget strength training.  Keep in mind that we begin losing muscle at age 30.  And strength training builds muscle, which increases metabolism, which burns more calories.   It is very important to do both.
6. Don’t use bad form on cardio marchines. Never set the resistance so high that you have to hunch over or hang on to the handrail with a death grip.  Doing so is preventing your body from a good workout and it can throw off your alignment, which jars your spine, shoulders, and elbow.  And never read while using cardio machines, as this will take away your focus on form.  No matter the exercise, you’ll never have a successful workout if your form is bad.
7. Don’t think “no pain, no gain” is always true. Yes, some muscle aches and pains are normal and should be expected.  But sometimes pain is your body telling you to back off.  Joint and bone pain,  muscle strains, or ligament and tendon strains are all signs that something is wrong.  They will only get worse if you choose to ignore them because of the “no pain, no gain” theory.
8. Don’t think drinking water during a workout causes cramps. Quite the opposite is true.  If you are thirsty, you are dehydrated, and this actually increases your risk for cramps.  Always stay well hydrated.
9. Don’t skip the cool-down. Just like you should take 5-10 minutes to warm-up, you should also take 5-10 minutes to cool down giving your heart rate a chance to slow down properly.  Never just come to a sudden stop at the end of your workout.
10. Don’t let loss of motivation put an end to your workouts. You may be pumped up about your workouts for a long time, and then suddenly feel unmotivated.  Loss of motivation is a sign of over training.  When this happens, take a break or change the pace.  You may skip the weights and only do cardio for a while.  Or rest a day between workouts.  Another option is to reward yourself with a massage or new workout clothes.  (That sounds good to me!)

Many women avoid chest exercises for fear they will over train their chest and gain a gorilla-like posture.  And for such reasoning, the bench press is normally not considered an exercise for women.  But there are benefits for women who get a good pectoral workout.  And while there are many different ways to get a good pec workout, the bench press is considered by many weight lifters to be the best of all chest exercises.

Here are the benefits of a good pec workout:

Most of us have relied on our chest muscles our entire life for pushing and pulling heavy things.  When we have good upper-body strength we have more strength for activities such as lifting and holding our children, pushing lawnmowers, and rearranging our furniture.  And with strong chest muscles we are less likely to injure ourselves while doing such activities.

What a good pec workout won’t do.

Don’t think that with a regular bench press workout you will turn your A cups into double-Ds.  It just won’t happen.  But with a little dedication, it can give you nice athletic cleavage.  And because it works the delts and triceps, it will give you nicely shaped arms and a better athletic frame.  Simply put, you will be in better overall shape.

How to bench press:

Lie on a bench with your feet flat on the floor.  Grab the barbell so your arms are evenly spaced a few inches wider than shoulder-width apart.  Arch your back just slightly.  Lift the bar off the rack and hold it at arm’s length over your chest.  Straighten your arms, but don’t lock your elbows.  Slowly lower the bar to your chest.  Pause, and then push the bar back up.  During this exercise, be sure to pull your abs in tight, exhale as you press the bar up, and inhale as you lower the bar down.

If you want to focus on your upper chest, then incline the bench to a 45-degree angle.  Or if you really want to get strong, decline the bench 30 or 40 degrees.

Don’t have a barbell?

Then do pushups! Start in a pushup position, hands shoulder width apart.  While keeping your back straight, bend at the elbows until your chin almost touches the ground.  Push back up, and repeat.