Monthly Archives: June 2013

32 Interval Workout

hiit-holiday-gear-patrol-fullHere’s a nice, quick HIIT workout that involves 32 intervals of pull-ups, push-ups, sit-ups and squats. The same exercise is performed for 20 seconds with a 10 second rest, eight times consecutively before moving on to the next exercise.  Here’s how it goes:

1st. 8 intervals: Pull-ups  20 sec. work, 10 sec. rest

2nd. 8 intervals: Push-ups 20 sec. work, 10 sec. rest

3rd. 8 intervals: Sit-ups 20 sec. work, 10 sec. rest

4th. 8 intervals: Squats 20 sec. work, 10 sec. rest

As an alternative to pull-ups you can do a lat pull-down or, if you workout at home and don’t have access to a lat pull-down machine you can do a bent-over dumbbell row or a bent-over row using a resistance band.

Give it a go and let me know how you do 🙂


Thank You!

Thank youThe Gratitude Challenge comes to an end.  I would like to thank you for all your likes, comments and reblogs.  I hope these past 21 days enabled you to reflect on and appreciate all the little things in life to be grateful for. I leave you with one last quote:


tony_robbins“Live life fully while you’re here. Experience everything. Take care of yourself and your friends. Have fun, be crazy, be weird. Go out and screw up! You’re going to anyway, so you might as well enjoy the process. Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don’t try to be perfect; just be an excellent example of being human.”

Anthony Robbins

Keep up the gratitude! 🙂

Daily Gratitude- Day 21

The Gratitude Challenge

penny-legate-baby-namaste1“You say grace before meals.  All right.  But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.”

G.K. Chesterton

Give thanks for all the little things every day.

What are you grateful for today?

Daily Gratitude- Day 20

The Gratitude Challenge

gratitude day 20“Look at everything. Don’t close your eyes to the world around you. Look and become curious and interested in what there is to see.”

John Cage

What are you grateful for today?

Daily Gratitude-Day 19

The Gratitude Challenge

gratitude day 19“The things that most deserve our gratitude we just take for granted. Without air we cannot live for more than a minute or two. Everyday we are breathing in and breathing out, but do we ever feel grateful to the air? If we do not drink water, we cannot survive. Even our body is composed to a large extent of water.  But do we give any value to water? Every morning when we open our eyes, we see the sun blessingfully offering us light and life-energy, which we badly need. But are we grateful to the sun?”  

Sri Chinmoy- The Jewels of Happiness: Inspiration and Wisdom to Guide Your Life-Journey     I am so grateful for all the simple little things I take for granted and I make a conscious effort to say ‘thanks’ everyday. What are you grateful for today?

Daily Gratitude- Day 18

The Gratitude Challenge

gratitude day 18“Just an observation: it is impossible to be both grateful and depressed. Those with a grateful mindset tend to see the message in the mess. And even though life may knock them down, the grateful find reasons, if even small ones, to get up.”  

Steve Maraboli

What are you grateful for today?

Daily Gratitude- Day 17

The Gratitude Challenge

gratitude-e1353634624190What I’ve learned is there’s a scientifically proven phenomenon that’s  attached to gratitude, and that if you consciously take note of what is good in  your life, quantifiable benefits happen.

Deborah  Norville

What are you grateful for today?

Daily Gratitude- Day 16

The Gratitude Challenge

US_Flag canada combo finalAmerica’s fighting men and women sacrifice much to ensure that our great  nation stays free. We owe a debt of gratitude to the soldiers that have paid the  ultimate price for this cause, as well as for those who are blessed enough to  return from the battlefield unscathed.

Allen Boyd 

Thank you to the Canadian and American, men and women, of the past and present for their bravery and sacrifice.

What are you grateful for today?

Daily Gratitude- Day 15

The Gratitude Challenge

gratitude day14Thankfulness is the beginning of gratitude. Gratitude is the completion of  thankfulness. Thankfulness may consist merely of words. Gratitude is shown in  acts.

Henri  Frederic Amiel

What are you grateful for today?

Daily Gratitude- Day 14

The Gratitude Challenge

gratitude day 13At times our own light goes out and is rekindled by a spark from another  person. Each of us has cause to think with deep gratitude of those who have  lighted the flame within us.

Albert  Schweitzer

I am so grateful for family and friends who encouraged me and helped me to keep the faith when my own light went out.

Thank you.

What are you grateful for today?

Colin DeWaay Training

Your Strength Training and Flexible Dieting Resource

Miss Lou Acquiring Lore

Gallery of Life...

The beauty of words.

An inspiring site with wonderful sayings and words.


Living a Healthier Lifestyle One Day at a Time

Don Charisma

because anything is possible with Charisma

Covered in Beer

by Thomas Cochran, Known Moron

Chris Martin Writes

Sowing seeds for the Kingdom

Silk Mantras

Activating The Divine Design For Your Life

The Journeys of Life


Grow up proper

A raw view on life

The Perky Poppy Seed

Everything Food from a Perky Personal Chef's Perspective

For the Love of Books

Books are not made for furniture, but there is nothing else that so beautifully furnishes a house. ~Henry Ward Beecher


A great site


One woman's story, journey, and experiences to help you

Lori Leigh Wilson

Tell Me A Story

Joy and Inspiration

Insipration and self development

The Better Man Project ™

a journey into the depths

%d bloggers like this: