100 Day Challenge: Tabata 2012!

by MJ

Time to get moving for a great cause!

From May 19th – August 26th join Bonfire Health and the Mauli Ola Foundation on the 100 Day Challenge 2012: 100 Days of Tabata Workouts!

The 100 Day Challenge will raise awareness and money for the Mauli Ola Foundation, an amazing group of professional surfers who travel the world teaching kids with Cyctic Fibrosis how to surf. It turns out that surfing does wonders for their lungs… and their hearts!


 

A note from Dr. Stephen Franson:

I am committed to doing 1 Tabata Workout, everyday, for 100 days straight.

Who’s with me?

We are blessed.  We are able.  We can do amazing things.  We can do more than we think.  We can each do something small, over and over again and watch it become bigger.  We can inspire others to play along and do their small things over and over and watch it become big.

My nieces, Laura and Cate, inspire me.  They move.  A lot.

Laura and Cate are soccer players, dancers, surfers, CrossFitters, runners, jumpers, throwers, catchers, climbers, jokesters and generally perpetual motion machines.  They also happen to have Cystic Fibrosis.

To read more about CF, click here.  This post – and this movement – is not about CF.  It’s about LIFE.

Life moves, and so should you.

On May 19th, 2012 I will kick off my 100 DAYS CHALLENGE.  For 100 Days in a row, I will commit to 100 Days of Tabata Workouts! What’s Tabata?

I invite you to join me. 

We will host this movement on the Bonfire Health Facebook Fan Page.  Each day I will post videos and/or pictures of my “100 Tabata Challenge” (Movement of the Day), along with comments and coaching tips.  I challenge each of you to join in on the fun, get moving, get in shape, and bring awareness to a great cause.

We will align ourselves with the Mauli Ola Foundation – an organization that introduces CF patients to surfing all over the world.  As it turns out, the salt water exposure is highly beneficial to these children.  Go figure!

We will culminate this challenge on August 26th with Ohana Day, a big beach party with surfing, food, and music…and some special guests.   We will partner with Cinnamon Rainbows Surf Company (and other local businesses) to make this event even greater.

Let’s get moving!

Dr. Stephen Franson

Want a cool Tabata timer?  Check this out:

 

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 30 of the 100 Day Challenge. Start your day off with a Tabata of Classic Push Ups!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Tired of sifting through all the store-bought, chemically altered salad dressings in the grocery store? Try mixing up a batch of our Simple Vinaigrette Dressing[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Assumptions are the termites of relationships.  ~ Henry Winkler

Essential Element:  In the interest of happiness, health and well-being, we must choose to supplement our disconnected lifestyles.  As much as a multi-vitamin fills in the nutritional blanks in our diet-style, or the treadmill supplements a sedentary existence – true connection with others must provide the essential elements missing from life outside the village. [click here to read Spark Insight: Connection]

Journal:  How much of your presence do you give to conversations at work? How much do you assume you’ve heard all that someone needs to say and simply tune out? Evaluate yourself this week. Write out the name of day of the week in your journal. AT the end of the day, record the name of one person at work whom you genuine listened to and connected with. Recognize the life-sustaining element true connection provides…  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Day 16 of the 100 Day Challenge! Don’t do your Tabatas alone! See the power of teamwork below as Dr. Paul is seen doing a Ring Hold Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).

CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Wicked Good Chicken Salad is a fantastic lunch to fuel your afternoon. Make a generous batch and be prepared to make positive, forward-thinking, healthy decisions this week! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: God gave you a gift of 86,400 seconds today.  Have you used one to say “thank you?”  ~ William A. Ward

Essential Element:  Our ability to choose our response to a situation is a learned skill.  Like a muscle, it requires time and practice to develop strength and coordination. [click here to read Spark Insight: Gratitude] 

Journal:  Whom at work do you silently appreciate? Whose steady presence provides stability and consistency in your workplace? These are the people that usually go without thanks. Write down the names of those in your workplace that provide that steady presence– and dedicate a few seconds of  your coming week to thanking them out loud.  [Click here for additional Journal exercises]

No Time to Workout? The Magic of Tabata

by admin

 

“I’m too busy to exercise”

… not if Tabata has anything to say about it!

Tabata is a high-intensity, interval training regimen that can produce remarkable results.  It only takes 4 minutes to do, and it’s incredibly effective!  You will be amazed at how intense the four minutes of exercise will feel.

  • Uses any type of exercise
  • Takes only 4 minutes
  • Engages both aerobic and anaerobic energy systems
  • Builds strength and endurance
  • You can do it anywhere!

Here is How it Works:

  • A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest.
  • The intervals are repeated 8 times without pause, so the total time of the Tabata workout is only four minutes.
  • To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is pretty good.  Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.
  • IMPORTANT: This isn’t a “four minute workout” – it’s meant to be done when your fully warmed up and possibly even at the end of a workout.

In terms of making your progress measurable, you can keep score by counting how many lifts or movements or distance or whatever you do in each of the 20 second rounds.  You can either add up the total of all your work done or make the round with the smallest number your score.

Here’s a cool Tabata timer:
[to upload to your phone: http://youtu.be/BxFGAyFWNo8]

 

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata, and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan.  Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training.  After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max).  The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise.  For example, a basic Tabata workout can be performed with pushups.  The greater the range of motion done for each exercise, the better, so make sure your arms are locked out fully at the top and that your chest touches the ground at the bottom.  Perform pushups non-stop for 20-second intervals, followed by 10 seconds of rest.  Repeat for a total of 8 cycles.

Tabata Suggestions: 

  • Push-ups
  • Sit-ups
  • Running (sprint)
  • Swimming (sprint)
  • Rowing
  • Squats
  • Jump rope
  • Mountain Climbers
  • Pull-ups
  • Thrusters
  • Burpees
  • Lunges

Got it?  Now get moving!


Further reading and references:

Chronic Cardio Vs Short Interval High Intensity Exercise
Short Interval High Intensity Workouts Burn More Calories
Best Way to Improve Your Body Composition

Zieman E, et al. Aerobic and anaerobic changes with high-intensity interval training in active college-aged men. J Strength Cond Res. 2011 Apr;25(4):1104-12.

Laursen PB, Jenkins DG  The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports Med. 2002;32(1):53-73.

 

 

100 Day Challenge 2012: FAQ’s

by MJ

How do I participate?

It’s easy (sort of…). Just make the commitment to exercise for 100 days straight, starting on May 19th, 2012.  (Don’t worry… if you miss the deadline, you can jump in anytime)!

Every day we will be doing 1 Tabata Workout.

Follow us on Facebook (“Like” our page here).

Every day, participants will be posting videos, photos, and comments about our MOD (Movement of the Day).

Do I have to do exactly what Stephen Franson is doing?

No. I will be doing a different exercise every day. You can follow along, or do whatever you choose.

I will be “programming” my schedule of exercises with a consciousness around cycling harder days and easier days as well as “active recovery days”…so keep that in mind.

Can I just make up my own exercises?

Yes. Do what moves you. Just pick one exercise for your Tabata workout each day, every day for 100 days.

Can I do the same thing every day?

Yes. But that is pretty boring…unless it’s Burpees. Burpees are never boring.

Where do I do it?

Wherever you are.

What time of day do I have to do it?

Whenever you want.

Can I invite others to join? How do I do that?

YES! That is the big idea. Please get people moving. This is for a great cause.

Can I submit videos/photos/comments on the Bonfire Health Facebook Page?

Yes, the more the merrier. The FB Page is already blowing up. Show it off!

Do I have to submit videos/photos/comments on the 100 Day Challenge Facebook Fan Page?

No. Wimp.

Why are we doing this?

  1. To get everyone moving.
  2. To raise money for the Mauli Ola Foundation (MOF)
  3. To raise awareness around Cystic Fibrosis (CF)

What is Cystic Fibrosis (CF)?

What is the Mauli Ola Foundation (MOF)?

How can I raise money for the Mauli Ola Foundation?

  1. Ask people to sponsor you: Per (Workout) Day (ex: a dime a day or a dollar a day…).
  2. Sponsor me or anyone else doing the challenge.
  3. Make a donation to MOF.
  4. Business Owners, Corporations, Organizations: Direct Sponsorship, or donation (MOF).

*Checks made payable to Mauli Ola Foundation

Can I come to the Ohana Celebration in August?

YES! Everyone is invited!

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Bottom to Bottom Squats are a simple way to toughen up your basic air squat. In this video, Dr. Stephen transforms the movement into a Tabata workout! What a great way to squeeze your exercise into a busy day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You don’t have to wait for lunch (or dinner!) to add a little Mexican spice to your day! Try our Salsa Scramble and add your favorite flavors to your eggs! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Even though you may want to move forward in your life, you may have one foot on the brakes. In order to be free, we must learn how to let go. … Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life.
 ~ Mary Manin Morrissey

Essential Element: Most people cannot readily describe what they want – what they would like to experience, become or create. This is exactly why most change efforts fail. [click here to read Spark Insight: Creating Change]

Journal:  If your spouse or closest friend was asked “What does (insert your name here) consistently complain about” – what would they answer?  How about if they were asked “What is (insert name) moving towards/ actively making happen in their life” ?  Answer both of these in your journal.   [Click here for additional Journal exercises]

Ring Hold Tabata

by admin

Here Dr. Paul is seen doing a Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).

CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics!