Hammer Jammer 2D nail Wellness Challenge

kris3b

I took mini-breaks from the computer. My legs are aching. Can't wait for tomorrow's challenge. Safe travels Carol:)

Hmrjmr1

Monday Challenge - 4 sets through the day, Stand with legs Shoulder width apart hands on hips,(use wall for support if you need it), and raise your heels as high as you can, return heels to floor slowly repeat 12 times.

Tuesday Challenge Cold Thermogenisis. At the end of your morning shower, roll off the hot roll in the cold, 1 min is optimal 30 secs is OK. BTW this is nothing new Gen George Patton recommended it for his troops for Clear Thinking in 1939. Science shows it will elevate HR 20-30% for about 5 min after 1 min cold.

Hmrjmr1

ITs been a good weekend great Job Carol and Kris. Wellness is a lifestyle.

kris3b

Oh my! More calf raises. Probably good since mine are tight from yesterday. I think tomorrow's will be the toughest yet. Yikes! brrrr Great job to you too John. Thanks!

heronh

That's one of the exercise I had to do for my PT, which I've been slacking off
I shall do AT LEAST the calf raise of my exercise. I do it with feet parallel, toes towards each other (looks funny like a duck haha) and feet pointing outwards as far as you can.

As for the cold shower thing I should warn Arturo about my impending scream when I turn off the hot shower

Thanks for posting the challenges.

kris3b

Conquered the calf raises today. Not looking forward to the horror of a cold shower in the morning, but I will do it If only I could follow it with a hot shower. Crazy that when I was a kid we used to go up north in the winter and hit the sauna followed by a roll in the snow. I had youth on my side back then.

carolssalva

Calf raises are one thing! Can't believe I'm going to do the cold shower. It's like our own ice bucket 2D Nail challenge!

Hmrjmr1

Kris Use the fast rub method for drying off if you have a way to warm the towel even better.

Carol- Trust me when I day the Heat Shock proteins this develops will serve you well all day. Especially if you work out first.

Hmrjmr1

For Wednesday Watch this video and work in at least 3, 5 min sessions through the day. 30 min is optimal, could give you as much as 350 cal expenditure. This also goes back to my master fitness trainer days. This is how we taught endurance breathing to soldiers having problems with long runs or ruck marches.

https://youtube.com/watch?v=_7ySGgAFAAo

kris3b

I did my cold shower finish and it was...well...COLD! I survived. Can't wait for tomorrow's challenge. Good one. I practiced this often when I started Tai Chi. It does wonders:)

tindercd

I do the cold shower every morning to wash off the soap. I'll try 1:00 minute tonight!

Mark Divine (Sealfit) talks about this method of breathing in one of his books. He calls it box breathing. I try to picture the air coming in my nose, down into my diaphragm, and out of my mouth making sort of a box shape as it goes through. If nothing else, it helps clear your mind of everything except your breathing.

Really like this idea! Thanks for posting these

carolssalva

Cold shower!!!!! Done!
Thx Hmr!!

heronh

I did the cold shower, it's actually not as bad as I thought. I mean I've been colder..
The YouTube link is not working from my phone. What's the video called? So I can search on the YouTube app

carolssalva

Link not working for me either. :-/

Hmrjmr1

Diaphragmatic Breathing is the title for the link.

Hmrjmr1

Good Job Every body on the Thermogenisis. WE B Jammin'!

kris3b

Great job everyone. Did five minutes of diaphragmatic breathing this morning. Probably could have replaced my coffee with that, but I didn't

Hmrjmr1

Same here Kris

kris3b

Really enjoyed the challenge today John. Thanks! Did four sets and might even do another one during my strength training routine tonight. Felt lightheaded at first. Amazing thing is how relaxing it became (not sure how many cals I burned). Definitely one I am adding in to my daily routine.

Hmrjmr1

All righty Then! In honor of Carols last Podcast we are going right to a very basic and one of the most fundamental of maneuvers; The Body Weight Squat, but here is the rub, Its actually a chair squat. Yepper from the sitting position in your favorite chair or sofa, fold your arms across your chest hands to opposite shoulders and rise, return to starting position in a controlled movement. 1 rep done. Do 4 sets of 5. Give yourself at least 15 mins between sets, no more than 30. Just so everybody knows I have a quick turn around tonight so I will do mine between 0430 and 0600 in the morning look for the posts.

carolssalva

Thank you for honoring basics !

kris3b

First set conquered. Wanted to do more, but stuck to the plan:)

heronh

Ok just watch the video, Its like yoga! For those who like that breathing try doing "breathe of Fire" Here's the video. I know it might look ridiculous to some but try it. I can still remember Arturo walked in when I was doing breathe of fire and he was like "WTF?! are you doing"
Quick thing about Kudalini Yoga, its a style of yoga that focus on you glands and breathing.
http://youtu.be/zedVvFEh1ck
http://kundaliniyogabootcamp.com/breath-of-fire/

kris3b

Great share Heron! Makes me think of brahmari (also known as "bee breath"). Reminds me of Tibetan Monk chanting.
https://www.youtube.com/watch?v=Edh6hSsvgy4
https://www.youtube.com/watch?v=7oK5pvBX940
I did the "Breathe of Fire" many, many years ago with an alternative healer. I almost felt like I needed to be doing it in private. haha Will give this a try.

Hmrjmr1

Hey Folks Friday Challenge Desk Top Oblique Bridge 5 sets, 1 rep per side, 20 sec per rep. Advanced Athletes may want to do 30 sec per side. Watch the video instead of the Ball use your desk, table, whatever. Key element is to engage your core.

https://youtube.com/watch?v=gakuvJ9qZRI

Hmrjmr1

Breath of fire is an awesome tool. Have to modify the sitting position at least for a while, Green lipped muscle supp is an improvement of the Bio-Flex still not there for kneeling though. Thanks Heron,

Bee Breath is very interesting Kris. Have to work on it.

Great tools! Keep on Jammin'!

kris3b

Oh my! I hurt just watching him do that on the ball. Thank goodness we are doing ours on a truly "stable" item:) Going to step away from the computer and do my first set now. Give me strength! My core is weak now

Hmrjmr1

All Righty Then..... This weekend Challenge You can do this either or both days this weekend. Once or as many times as you like. Don't be a afraid to play with it, or ladder your progressions for as many reps as possible. Lots of options here.

1. Go for a walk with your Huny. Hold Hands. Every 100 steps or so stop and kiss. Walk at least a mile holding hands this way. Advance athletes only - start with a kiss on the cheek, next interval a lips peck, next interval an ear nibble, next a closed mouth lip smak....until at the end of the mile its a full tilt boogie "Get a Room" Snog. - Middle name of any children produced this weekend "Hammer Jammer"
2. IF you can't for any reason do number 1 - Call your mother.

The heart increase for either of the above should be obvious so I don't feel its necessary to explain the positive metabolic benefits of love.

Have a great weekend.

kris3b

GOOD Morning John! You gave me my first giggle for the day. I can honestly say that this will be the toughest challenge so far. It would be easier to call my mother who passed away over 20 years ago then to do a walk with the bf! LOL I can already hear it..."Why on earth would I walk? Why would anyone 'take a walk'?...I am on my feet all day...."

Couple that with the fact that I am doing the trails this morning and he gets extremely anxious knowing I am out there in the woods. He was freaked out about it last night. "How are you going to run away from someone with your knee? Make sure you have both knives on you!" Heck, yesterday I woke up to an article on car jacking tips since they did a big story about how high they are in Detroit. This is a day in our household. haha

I will call dad and squeeze in some kisses today, even if I get the "what the hell is up with you today?"

carolssalva

I called mom & waiting for hubby to get back in town. Kinda giddy thinking about this. I plan to take the kids with us & they freak out when we kiss. We may need to take it down. Lol
But their embarrassment over the pecks will be worth a few good laughs.
No babies in our future but if there were, Hammer Jammer is a great name!