Archive for June, 2015

Tues. – 6/30 One Last Earnergy Shot

We saved the best for last – the most energizing of all the energizers is to take the energizer that worked best for you and turn it into a habit. Once it becomes part of your daily routine, you don’t waste any energy worrying about it or getting yourself geared up to do it. When you just do it, automatically, you get all the boost without any of the drain. Which booster are you going to turn into a habit? 

Then, a 4 minute rocket shot:

3 dumbbell squat clean thrusters; 5 push-ups, 7 squats, count to 10.

As many rounds as possible in 4 minutes. Can you get in 6 rounds?

Mon. – 6/29 Something Different

The 29th scientifically verified way to increase your energy is to change something up. It can be as simple as taking a different route to work, or listening to a different radio station. Or listening to a different radio station while taking a different route to work. Anything that you do by habit, on automatic pilot, is something you can do differently today. 

And then this:

10 weighted squats as heavy as possible, 10 air squats, hold a downward dog for 15 sec, then 4-6 squat cleans with the weight you used for squats. 

5 times through, taking 30 seconds after each round. 

Sun. – 6/28 The friend

You know that friend who gives you life? Sunday’s Earnergy challenge dare is to call up/connect with that friend. Awesome if you do the workout together, but also awesome if you get coffee together, or just exchange a texted message. When you get this done, let us know in the comments. How was that?

A hot little pepperpot of a workout, in honor of Bree Newsome taking that sh*t down – 

20 squats, 20 push-ups, climb something, 400 meter fast run.

Repeat 5 times – once each for SC, AL, and MS, FL, and AK.

Fri. – 6/25 Streeeeeeeeetch

The dare for the day is also your energy boost: 5 super-slow high stretch burpees, 7 times throughout the day.

To do a super-slow high stretch burpee, make each element (squat, kick out, plank, pushup, squat, stand) distinct. Move deliberately and slowly, pause at the bottom of the pushup for a 3 count, and then in lieu of a jump at the end, a full body stretch fingers skyward. That’s one. While you’re up there fingertips to the sky on your 5th one, flow into some other stretches your body wants to do.

Thur. – 6/25 Pool Day!

If you’re in Atlanta, see you at the Grant Park at 6:15 for Thursday’s energy booster. There will be three workout options – (1) 10×50’s on an interval for swimmers; (2) squats + pushups + push-offs from the wall for non-swimmers; and (3) lounging.

Best place to park is along the Park Avenue side of Grant Park. The pool is built in a way so you have to pick one of the traditionally gendered locker rooms to get to the pool. Bring $4 cash to get in, though there’s a rumor the public pools are all free tomorrow because of the heat.

If you’re not in Atlanta, the dare for the day is spend an hour in (or by) a pool or lake.

Wed. – 6/24 Eat Breakfast

Wednesday, we get the easiest of our 30 energy boosters. Eat breakfast. The formula: whole grain + protein. Bowl of oatmeal + a soft-boiled egg, for example. Simple as that.

The workout is just as simple, using a formula of whole body + muscle builder. You pick the number of rounds, whether 5, 7 or 10:

7 burpees
5 dumbbell strict presses (push press if you must)

Then go find your pool wear + sunglasses for Thursday’s hour by the pool.

Tue. – 6/23 Mini-intermittent fast

For Tuesday, as early in the day as possible:

3 sun salutations
1 minute of burpees
30 squats
20 pushups
10 split jumps
20 pushups
30 squats
1 minute of burpees
3 sun salutations

Number 23 of 30 scientifically verified ways to optimize energy metabolism: the intermittent fast. You’re not changing what you eat; just when you eat it. The science shows that giving your body a break from eating fends off diabetes and brain damage – if you’re a mouse or fruit fly, at least. There are different fasting methods, and we’re going to pick the simplest. Combined with number 24 (coming up tomorrow: eat breakfast), this puts dinner around 4:00. Oof. Proponents of intermittent fasting insist it’s a full out lifestyle change, but for this challenge, let’s just try it for a day or two and report back on how it goes.Eat dinner at 4:00, then put your fork away for the night.

Don’t do what XB and I did a few years ago, when we made it through a 5-day juice fast by eating a pizza every night.

Also, a heads up about number 25 of our energy boosts – on Thursday, your boost is to go find a pool and go lounge. Plan ahead. If you’re in Atlanta, we’ll be at the Grant Park pool at 6:15. Everyone welcome, though there is a $4 entry fee to the pool. There will be a workout option, but just splashing in the water is fine too.