A Quick and Efficient Interval Workout

While I love distance running and have done a few marathons, I strongly believe that short, high intensity workouts can majorly boost fitness while saving you tons of time for others things on your to-do list. In an ideal world, I’d say try doing a combination of both— slow, steady workouts and short, high intensity ones. If you only have time for one, then the latter is what you’ll want to focus on for faster results.

Recent research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise shaved inches off the hips and waistline as well as helped lower blood pressure.  When the heart rate is elevated, it causes levels of testosterone to rise, promoting weight loss, muscle mass and high energy levels.

Interval training, especially if weights or resistance are added, is a terrific way to burn fat and calories, hours after your workout is finished.  I like to create Circuit Interval Workouts for my Fastinista FitSquad on Fridays, where they will do at least 3 rounds of 40 seconds of intense movement followed by 20 seconds of rest and then a 1 minute rest in between rounds.

Here is a recent workout I created using the 40 on/20 off format:

  • Mountain climbers
  • Rows
  • Burpees
  • Kettlebell Swings
  • Sprints
  • Leg lifts
  • Dips

The beauty of this type of workout is that it takes 23 minutes and you don’t need a lot of equipment. Some of it requires only your own bodyweight,  but you are working your entire body, maximizing your caloric and fat burn.

You can use dumbbells for the Row and Swings (if you don’t have a kettlebell), and the dips can be done on a couch, chair or steps. If you are in the market for a versatile and fun piece of equipment, you’ll want to check out the Lebert Equalizer® . What I love about it is that the design is simple (they’re like taller parallettes), they can be easily moved, they’re light and don’t take up too much room. Each bar weighs 8 pounds and can hold up to 400 pounds. I love that I can do more of the gymnastics movements that I loved about CrossFit.

I would recommend using them for the mountain climbers, rows, and dips! You can even use them for burpees: grip one while in plank position, clean it and press as you jump up and enjoy a little extra strength movement. I already have my eye on a couple other of their fun toys to make my FitCampers’ -as well as my own- workouts more fun! 😉 I’m all about making fitness FUN!

I’m an affiliate for Lebert Fitness which means I have an awesome coupon code for $20 OFF to share with my readers: LFI20. The wonderful thing is that you can use it on any of their workouts tools listed below, not just the my particular Equalizer®.

  • Lebert Fitness Equalizer® YELLOW, PINK or Lime
  • Lebert Fitness Equalizer® XL – Black/Chrome
  • Lebert SRT Barbell
  • Lebert Buddy Systems.
  • The coupon code can now also be used on the Lebert Parallettes Chrome and the new Natalie Jill Series Rose Gold Equalizers (the one I have!)

By using my link for your purchase, you are helping support this blog which I appreciate very much!

Have an awesome and healthy day,

Julia

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Anniversary Weekend & Snatch Workout

I can’t believe it’s already mid-July! Why does Summer always go by so quickly?! It has been awesome so far, spending my days with Frankie though. I really wanted to get him started with swimming but unfortunately none of the local places have daytime schedules right now 😕 It would’ve been a great activity to do with him but I guess it’ll just have to wait. 

His schedule seems to change on a daily basis. When I get used to something he changes it up on me! Haha So I have to keep in mind that when he falls asleep I can’t waste much time- I gotta do whatever it is that’s on my to do list because he could either take a 20 minute nap or a 2 hour nap. 

Besides working out, I also “work” my Rodan+Fields business when he’s napping. This might involve listening to a training call, replying to people’s messages or texts about the products, placing an order for a client or finding my next before & after to post. It’s been a fun few months and I’m just so happy that my customers are loving their products. I wish I lived closer to my teammates because they’re a fun, smart bunch!

Today I skipped running and focused on Olympic lifting and core. I did 6 rounds of:

5 snatches (45#)

20 Russian twists (15#)

20 side plank reach-thrus (left & right)

20 sumo squats w/15# plate

I definitely could’ve gone heavier on the weights but the point was to focus on  form with the snatches and to really engage my abs. 

I feel like I keep wearing this same outfit over and over again! Ahem, Athleta, maybe you can send me some stuff??
Frank and I celebrated our 2 year wedding anniversary with a night out in NYC. We stayed at the W in Midtown and did fancy French dinner at Le Cirque. Although it was a great experience and the food was delish, I couldn’t wait to get a late night pizza from Room Service 🤗


The hubby and I have a 5K on Thursday night. This one is known for its rolling hills so I’m not expecting any PRs or awards but I’m just happy to get out pound some pavement and hopefully see some running friends. 

What’s in your to do list this week?

Back on the Barbell

I had my postnatal OB appointment on Friday and got the “official” green light to resume my workouts…so what did I the next day? Went down to my basement to do a barbell WOD, of course!

Although I had been carefully doing a few light workouts here and there, including the “no crunches challenge”I had previously posted about, now I have the confidence to increase my intensity and weights a little bit more.

With The CrossFit Open just a few weeks away, I’m feeling like I’ll definitely be ready to do the workouts, although I will have to scale back.

So yesterday I warmed up by doing a few stretches and double unders followed by…

4 rounds of:

30 jumping jacks

10 barbell thrusters (45#)

20 deadlifts (45#)

The 4th round was super tough! I was feeling those thrusters! Although the DLs were very light, the higher reps still got my lower body going…my butt is especially feeling a bit sore today 🙂

I finished off the workout by doing some shoulder work with my small 5# plates- just 2 rounds of 12 shoulder raises, 10 lateral raises, and 10 strict presses.

I hope you have a great Valentine’s Day! We’re staying in and cuddling all day and then Frank and I are watching The Walking Dead 🙂

Happy Sunday!

Christmas Love

In my family, Christmas Eve is a bigger deal than the next day. We cook delicious food, make “clericó”, a Paraguayan sangria-like punch, and plenty of desserts and gather at my one aunt’s house. This year I made pizzelles to add a little bit of Italian flair to the table. We eat dinner around 10, play drinking games (non-alcoholic for me this year), and then toast our Savior’s birth at midnight. We then exchange gifts and party a bit more. 

     
 The next day we go to church and then usually my husband and I go to meet up with his family, but this year, we met up with my family again since we didn’t want to be too far from the hospital. Baby Hicky still has no interest in gracing us with his presence!

 

Opening gifts under our own tree on Christmas Day.
 
People were shocked when I told them I did this workout on Christmas Eve morning. I was secretly hoping that it would help kick off labor! 

6 rounds of:

60 jump ropes 

24 mountain climbers 

24 push presses

24 plié lunges

I posted it on Instagram, which reminds me, you should follow me on there as I tend to post more often there. My handle is @juliafastinista

I’m feeling extremely grateful as I reflect on all the great memories and great gifts from the past few days and pray to God to watch over those who weren’t as lucky to at least have a roof over their heads and be surrounded by their loved ones. 

My hubby outdid himself and got me lots of fun bling. The David Yurman necklace is blue topaz which is Baby’s birthstone and hubby said it’s from the stork aka my push gift 😁🤗…now Baby better be here by the end of the month! 

   
 The Chanel earrings are one of the gifts I got from my mom. I will cherish this gift forever knowing that my loving, hardworking mom went above and beyond to buy me something of such value.

I hope you all have special memories from the past few days. Whether there were fancy gifts under the tree or not, we all have so much to be thankful for.

Now, get a workout in and enjoy your Sunday 🙂.

It’s The Most Wonderful Time…

Today we hosted my husband’s sister and her family for an early Christmas celebration since we won’t see them on actual Christmas. I’m sure many of you also either hosted or attended Holiday parties… I just love this time of year! I do miss my family in South America though; that’s the bittersweet part. It was 2 years ago that I was there with them and my grandmother was still alive. Great memories that I’ll cherisfh forever 😔

 Although we haven’t gotten a tree yet, I did manage to pull out a few decorations and cleaned the house a little bit to have our house look presentable. We’re in the process of having the house painted (almost done!) So it was great having some freshly painted rooms to hang out in.

 

 

Last week I felt a big change in my energy levels. I was practically in bed all week, feeling oh so tired. Only made it to CrossFit on Monday and did one at home workout on Wednesday…or was it Thursday? Pregnancy brain has hit me full-on by the way! I’m super forgetful and can’t do math anymore 😕

 

I did manage to do a mini at home WOD today using my dumbbells. Check it out:

5 Rounds of

12 bicep curls

12 strict presses

30 sec wall sits

30 side bends

10 pulsing lunges (each leg)

15 air squats

It’s all about taking it easy at this point, nothing heavy and no brusque movements. I’m focusing on keeping my core engaged as usual. I’m very happy that I’ve managed to only gain a healthy amount of weight of just under 20 pounds. Although it seems like I’ve been wanting junk food the past few days 🙈 so maybe that number will creep up over the next couple of weeks. Oops! 

Just a few more days of work this week and then I go on maternity leave. I’m hoping to post more often then.

Have a nice, relaxing Sunday!

WODing at 32 Weeks

It’s been great to be able to workout a bit more now that I’m back to “normal.” I made it to CrossFit twice this week and plan on going tomorrow as well. Very curious to see how far into my pregnancy I’ll be able to keep at it. Hopefully at least through the end of this month! 

This was Wednesday’s WOD:

20 minute AMRAP of-

10 power cleans w/15# DB

20 wall slams (10# ball)

200 meter row

I finished 5 rounds and 5 power cleans.

   
   

  
This morning I coached class which featured a fun little ladder of toes to bar, box jumps and dips. I miss doing toes to bar! 

Have a nice Saturday!

💕

Sweat Pink

Today I received an email notifying me that I’m a Sweat Pink Ambassador. Sweat Pink is a community of inspirational, fitness-oriented women where connections and mutual support can blossom as we each strive to reach goals in health and fitness. I’m super excited! 

So in my last post I mentioned that I was getting ready to go to a cousin’s birthday lunch…well, it turned out to be my surprise baby shower. It was such a fun, memorable day surrounded by some of the women that will definitely be playing a big part in Baby Hicky’s life. All the gifts we got were just so thoughtful and awesome. I had a hard time sleeping Sunday night thinking of how real everything feels. Baby will be here so soon! 

   
 Here’s a quick little at home WOD I’ll be doing tonight:

20 bicep curls

10 lateral raises

20 front squats

30 sec wall sit

30 sec plank 

I might do 4 rounds of this but feel free to do more if you’re feeling up to it 🙂

Happy Hump Day…or should I say #bumpday ?! 

Xoxo,

Julia

Preggo Godmother

Hi guys! I haven’t posted in a while so I wanted to say hi quickly and share my workout from yesterday 🙂

I used my 8# dumbbells and did 3 rounds of:

20 squats

40 side bends 

10 push presses 

16 side lunges 

15 deadlifts 

I’m currently 29 weeks, peeing all the time and not getting much sleep. But this little guy has me soo in love, I don’t even mind 🙂 

This weekend I got to be Godmother to my best friend’s baby girl, Alexia. She was so good the whole time – didn’t fuss at all! I hope Baby Hicky is like that ! If you follow on Instagram you can check out some of the photos from the weekend.

I really need to get cracking with decorating my house. I’m loving Joss & Main for really beautiful and mostly affordable home goods. I just ordered rugs for my bedroom as well as a gorgeous chandelier print for above my bed. Can’t wait til they get here so I can share the photos. 

Happy Tuesday! 

Xo 

Julia

   
    
   

About Time I found this

If you follow me on Instsgram, you know I looove my smoothies. I’ve been on the hunt for a while for a protein powder that wasn’t full of artificial ingredients and sweeteners and a bunch of…crap. Recently I came across About Time and they were kind enough to send me some of their products to try. 

   
 This morning I made a smoothie with their vanilla whey powder. I added berries, mango, almond milk and a little Greek yogurt. It was delicious! 

I’m looking forward to trying out the rest of the products they carry- they even have Paleo snack bars! 

I love that their products are gluten free, lactose free and non-GMO. And they have vegan options. 

I have a 25% off coupon code for my readers who’d like to try it. Go to About Time and enter my code FASTINISTA25 at checkout. Did I mention they have a pumpkin flavor? Yum!

I’ll be heading out to CrossFit in a bit and modifying the WOD below: 

  I’ll be doing the rower instead of running, much, much lighter back squats, ball slams instead of wall balls, knee push-ups and much lighter OH walk. 
What are guys having for breakfast this lovely Sunday morning? Any workout plans?

Xo, 

Julia

FriYAY

Really glad that it’s Friday! The hubby is currently busy painting Baby’s room and I’m so so excited to see how it will turn out. I’ve been helping by doing a little online shopping… I still need to find the right curtains and a rug, but I think I’m on the right track.

Speaking of shopping, do you guys use Ebates? In the past year, I’ve gotten over $200 cash back by using their site every time I shop online. I love it. Basically you type in the name of the store, for example Reebok, it will show you how much cash back you get (currently 5%), and you go to their website through the Ebates site, shop, and then get money back. Click here if you’d like to sign up and start using it too. It really is greaaat. 

I haven’t been working out as much this week because the pain increased a little bit :/ But here’s  a good one I did the other day using a Bosu ball- great for keeping your core strength.

Do 4 rounds of:

30 second side plank on floor, switch sides 

30 second plank on Bosu 

40 butt kickers on all fours

30 seated side bends 

I’ll be at CrossFit this weekend- hopefully I’ll be able to get a WOD in on Sunday…

Bump update is below. I’m almost 27 weeks and up 11 pounds. 

   
 
Cheers, 

Julia