http://michellekoen.com Life, filled with flavour Wed, 04 Apr 2012 22:57:21 +0000 en hourly 1 http://michellekoen.com/wod/ http://michellekoen.com/wod/#comments Sat, 15 Aug 2009 03:46:26 +0000 Michelle http://michellekoen.com/?p=141 http://michellekoen.com/wod/feed/ 0 http://michellekoen.com/a-quick-gift-for-you-all/ http://michellekoen.com/a-quick-gift-for-you-all/#comments Sun, 03 May 2009 13:21:29 +0000 Michelle http://michellekoen.com/?p=88 wall of clocks but in the gym it's a real pain to have to keep looking at my watch when I'm slamming medicine balls and doing burpies. Solution! Here's a 30 second interval chime. Pop it on your mp3 player with repeat 1 selected. If you've got a recent model iPod you can even set a sleep timer for the duration of your workout so that it stops when you're done. 30sec intervals]]> http://michellekoen.com/a-quick-gift-for-you-all/feed/ 0 http://michellekoen.com/metabolic-shake-up/ http://michellekoen.com/metabolic-shake-up/#comments Thu, 23 Apr 2009 07:06:13 +0000 Michelle http://michellekoen.com/?p=83 Warning: Division by zero in /home/michelle/public_html/wp-content/plugins/rss-image-feed/image-rss.php on line 221

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Lately I've been doing lots of circuit style cardio. It's great for my short attention span. Today's circuit was a goody and you don't need much space or equipment to...]]> Warning: Division by zero in /home/michelle/public_html/wp-content/plugins/rss-image-feed/image-rss.php on line 221

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Lately I've been doing lots of circuit style cardio. It's great for my short attention span. Today's circuit was a goody and you don't need much space or equipment to do it. 20 kettlebell swings rest 30 seconds 15 medicine ball slams 15 medicine ball crunches 10 roll down-jump ups rest 10 seconds 5 super burpies Grab a drink and do it all again 5 times. Workout lasted less than 15 minutes. I sweated for at least 1 hour afterwards. Go on. Give it a go!]]> http://michellekoen.com/metabolic-shake-up/feed/ 0 http://michellekoen.com/its-people-like-you-that-fuel-my-fire/ http://michellekoen.com/its-people-like-you-that-fuel-my-fire/#comments Mon, 23 Mar 2009 10:43:49 +0000 Michelle http://michellekoen.com/?p=51 http://michellekoen.com/its-people-like-you-that-fuel-my-fire/feed/ 0 http://michellekoen.com/intensity-vs-recovery/ http://michellekoen.com/intensity-vs-recovery/#comments Sat, 21 Mar 2009 12:47:58 +0000 Michelle http://michellekoen.com/?p=46 I often leave the gym thinking "I was really focused during each exercise, but I don't feel destroyed" and wonder if I should go back for more. I consider training for hours, then I realise that the people who where in the gym when I got there and are still lifting when I leave haven't made any visible progress. Not what I'm after. Generally this whole thought process happens when I'm going down the stairs from the weight room, so this is easily solved. Run stairs until the feeling passes. It's 3 flights, not air-conditioned so 6 or so repeats and I feel both energised and ready for a big feed. Lately I'm discovering kind of energy-systems work seems to not reek so much havoc on my recovery, leave me mentally charged and sweating for hours. Not a workout I can do before work! I've been musing over the whole energy/recovery/intensity/fatigue thing for a while and know that the only way I'll improve the amount of output I'm able to perform is by improving my recovery protocols. An entire Sunday dedicated to kids DVD's just shouldn't be all I can manage. Lucky for me, I am able to build muscle pretty easily so I'm going to try something new. 1 day off, 1 day on and just work through my program. On the OFF days I'll do a HIIT session and either foam roll, or sauna for 20 minutes. I'd love to get this all out of the way before work but the post-HIIT sweat factor is gonna prove interesting. I'm interested in how other set their intensity and recovery level so please leave comment on your thoughts. Does everyone else really "smash it" in the gym everyday?]]> http://michellekoen.com/intensity-vs-recovery/feed/ 3