I’m here today to tell you about diet supplements. After a statement like that, those of you who know me may be thinking, “Who are you and what did you do with Julia?” Well, you most definitely do need to supplement your diet … with fresh air and exercise!
So that’s what todays blog post is about.
I’ve always been an exerciser. Running has been the love of my life and, for many years, that was the only exercising I did. Over the past few years, I’ve added in a few other forms of exercising, but running is still my love and my base. I must run a minimum of three times a week to feel happy and content with myself. Some other activities I participate in are Yoga, Pilates, boot camp, hiking, snowboarding, snowshoeing, power walking, dragon boating. This past week I attended a Pilates class on Monday, did a 5 km run on Tuesday, Flow Yoga on Wednesday, another 5 km run on Thursday, Hatha Yoga on Friday, Gentle Hatha on Saturday and today I did a boot camp run. And that’s what I want to tell you about today – boot camp run. I started doing these this summer when I needed to be at home with my old and ailing dog, but wanted to get outside and exercise. I would run around the backyard, stopping every few laps to do some boot camp style exercises, run some more, etc. It turned out to be great exercise and my dog loved having me nearby especially when I was doing push ups and sits ups on the grass. She would lie right beside me, often in the way, while I grunted and groaned through some core tightening stuff! Then the rainy weather came and I didn’t fancy lying on the ground anymore. So I devised a new routine running on a nearby trail. Ready? Here it goes …
Plot a course of about 5 km (3 miles). Set off on a run. Stop after about 2 to 3 minutes and do this:
Leg Lifts – put one foot up on a raised ledge such as a curb or a low bench, then lift the other leg up, then back down, then up, then back down – 10 reps each leg. If you feel good and strong do another 5 or 10 reps each leg.
Okay, off on another little run:
Stop at a low bench or fence or some other ledge and try these:
Push Ups – find a bench or a fence and put yourself in a plank.
Come down and then push yourself back up again. Do 10 of these push ups, take a break then do 5 or 10 more if you can.
Off you go again:
Next time you stop (after running for about 2 or 3 minutes), try this:
Arm Circles – do 10 little arm circles forward and 10 little
arm circles backwards. While walking.
Now do big arm circles – 10 forward and 10 backward,
Off you go for a 2-3 minute run:
Stop at a low ledge and do some of these:
Backwards Sit Ups – with your back towards the bench, put your hands behind you on the bench and put your legs out in front of you.
Sink down so that your arms make 90 degree angles at the elbows. Stand back up again. Do 10 of these, pause, then do 5 to 10 more if you can.
Now go for a little run:
Stop after 2 or 3 minutes of running and get kicking:
Leg Kicks – kick your leg forward and reach out with your opposite hand. Then kick out with other leg and other hand. Don’t worry if your toes don’t touch your hand. Keep a straight back. Do 10 each leg, alternating legs.
Time to run again:
At a low bench do some of these:
Leg Lifts – this is some core work. Start by sitting on the edge of a bench or low fence, hands out to either side for balance, legs straight out in front of you – you are working to get your legs out and up, parallel to the ground.
Now, pull your legs towards you while you bend your knees. Straighten and repeat. Do 10 reps, rest, and try 5 to 10 more if you’re up to it.
You know what to do now:
Stop after 2 to 3 minutes and set yourself up for this more traditional move:
Squats – stand with feet about shoulder width apart. Sit down in the air with arms straight out in front of you. Stand up again, then squat down again. Do 10 squats, pause, then do 5 to 10 more depending on how shaky your legs feel.
Stop at a low ledge for a bit of planking:
Plank – this is best done on the ground on your elbows, but the ground is too wet and muddy, so plank it up with straight arms on a low ledge. Hold for at least 30 seconds, but try for 60 if you can. Shake your arms out
If you’re feeling strong you could try these as well:
Mountain Climbers – alternate legs.
You know what to do:
Stop after 2-3 minutes and set yourself up for these:
Lunges – stand with feet together, then take a big step forward and lower yourself down so front leg is bent at 90 degrees at the knee and back leg is almost kneeling on the ground. Put arms out in front. Step forward, then lunge forward with the other leg. Take these slowly so that you don’t lose your balance. Do 10 each leg, alternating legs. You can try for more, but your legs will feel this and you still have a bit of running and exercising to do.
Just a few more runs to do:
Time for some fun:
Burpies – these are modified in order to avoid planking down on wet ground. Start by standing in front of a low bench or fence.
Put your hands down on the ledge and fling your legs back at the same time to make a quick plank.
Jump back towards the ledge in a crouch.
Jump up in the air to complete one round. Do 10 of these. If you’re really crazy, you can do more, but 10 burpies are enough to get your heart rate up.
Almost your last run:
And here is your final exercise:
Sideways Lunges – begin standing straight, sideways to the trail.
Lunge sideways, arms out, forward leg bent at the knee, rear leg straight. Then step back into a stand. Do 10 of these on one side, 10 on the other.
If you like, you can also do these in addition to, or instead of, the sideways lunges:
Sideways Leg Lift – from standing, lift one leg out to the side, bent at the knee, then step that leg forward to take a step.
Lift the other leg up and out to the side and then step forward. Do 10 to 20 a side, alternating legs as you walk along.
And now for your final run:
So there you have it … your dietary supplement of fresh air and exercise. I hope you enjoy yourself.