The plan: HIIT, short and snappy, your gonna love this! Today, three different sets of HIIT only 6 minutes each. For each set complete 6 rounds of the two exercises, 25 seconds per exercise with 5 seconds to get ready for the next (plenty of time!). All you need is a timer, kettle bell or sandbag, and a skipping rope!

First set:

  • High knees skipping
  • Single leg push ups, alternating legs

Second set:

  • Side plank hip raises, alternating sides
  • Sandbag swings

Third set:

  • Jump lunges
  • Single leg dead lifts, each round alternate the leg so you get a total of 3 rounds per leg

Enjoy the holiday weekend!



It’s Friday. A time to kick back, grab a drink, and let the weekend roll!

The plan: HIIT, you know I missed you. I am not just about sprints these days! 15 minutes consisting of 3 rounds of the following 5 exercises (perform each exercise for 50 seconds, then give yourself 10 seconds to, erm, nearly recover):

  • Diving monkeys
  • Bunny hops over your bench
  • Kettle bell/sandbag/heavy item swing (snappy hips)
  • Burpees, and I mean full
  • 90 degree medicine ball touch (lie on your back, feet off the ground, shank parallel to the ground and balance your med ball/sandbag/something weighty on top. Lift your shoulders off the ground and reach forward to touch it and back down. Repeat).

If that wasn’t enough chest and back super sets!

Have a good one, maybe a freaky one…


Getting a bit chilly around here! Time to dig out the ol’ ear warmers and tea cosy!

Or, and this is just a idea, you could do this:

The plan: HIIT, 18 minutes, 3 rounds of the following 6 exercises with 10 seconds rest and 50 seconds hot sweaty exercising. Of course, don’t forget to warm up properly first, and I mean toasty:

  • High knees skipping
  • Pushup followed by one knee tuck each side
  • High knees skipping
  • Sandbag or weighted swing
  • High knees skipping
  • Side lunge jump

Tell me you are cold after that…

Still? How about a boogie in the car park?


fivefingers … fivetoes, no?

these are my new Vibram Bikila fivetoes (10 toes total, I did the math) heavily subsidized by gift vouchers received 4 years ago for my ehum-th birthday (thank you, guys!).

First shop impressions: not so easy to get on. My poor toes are used to being crammed into climbing shoes small enough to make them curl under. Took 5 minutes to find my little toe hiding behind its neighbor.

Once on, how cool can you get? These rock like pebbles in the surf! After a run on the ‘mill (‘are you tying to get a work out in?’) I was politely asked if I would take them.

Excited for a test run later today, yay!

The plan: Test run shiny new Bikila! Then, HIIT: 4 rounds of the following 5 exercises, 10 seconds rest and 50 seconds work:

  • Single leg push up (alternate legs)
  • High knees skipping
  • Half medicine ball burpees
  • High knees skipping
  • Medicine ball goblet squats



It’s all a bit mellow around here. What’s the rush anyway? Turn it on, switch it up and just melt into some relaxed beats. After working from home for the past few days, I decided to head back into the office. Apparently, I was ‘moving into territory past kooky‘ being left to my own devices.

I hadn’t noticed.

A little disconcerting.

The plan: 18 minutes worth of HIIT! 50 seconds working with 10 seconds getting to the next exercise in the circuit. Six exercises so that would make it three rounds. Lets do it!

  • High knees skipping
  • Thrusters (with weights, or not, you choose)
  • Medicine ball mountain climbers
  • Jump lunges with a medicine ball twist over the leading knee
  • Box jumps
  • Press ups with a side plank hip raise after each one, alternate the side

To all American peeps, Happy Thanksgiving! Have a fun pumpkin pie filled day, with lots of (American) football! Is that how it goes?!? I just don’t know…


Today let’s be light on our feet and sprint it out! 8 sets of 1 minute sprints (as always I do mean sprints). 1 minute recovery in between.

Funny how the minute recovery goes so fast compared to the sprint! Must be the law of relativity… The faster you sprint, the slower your timer appears to count down the seconds!


Anyone else seen this presentation by Dr Robert Lustig? Makes for some scary viewing. In summary, Dr Lustig puts forward the case that sucrose (half glucose half fructose)/fructose is toxic and a poison. Toxic, in fact, in a similar way alcohol is. We are all aware of the health issues related to alcohol (although, I still enjoy a tipple or two – Note: I am no poster girl for public health) but can fructose be really as bad? This talk is specifically targeting fructose as it is processed in a different way to glucose. Glucose (found in bread, potatoes, and rice after it is broken down by the body) can be metabolised by every cell in your body providing fuel, however, fructose can only be metabolised by the liver causing all sorts of issues.

If you haven’t seen it, I recommend checking it out.

He is very convincing. My apple keeps staring at me in a sinister way. Apparently whole fruit is OK as it is packaged in fiber, phew, thank goodness for that. Smile sweetly little apple.

The New York Times Magazine online published an interesting article in response to Dr Lustig’s presentation by Gary Taubes and can be found here. This article manages to go one step further and poses the question, ‘What are the chances that sugar is even worse than Lustig says it is?”.

My own view? Well, the evidence is compelling. I have been aware of the work done by John Yudkin as far back as the 1970’s published in ‘Pure White and Deadly’ for some time now and it is hard to ignore all these sources of information.

Personally as a general rule, I try to eat as little processed food as possible and cook the majority of my meals from scratch at home using fresh and whole ingredients. Also, since experimenting with the paleo diet I have found it very hard to go back to my usual eating habits. Why? Because I actually feel better when I don’t eat bread, pasta, and sugar. Just this weekend I had a little binge on sugary and bready products that left me feeling horrible, not to mention what it does inside!

So, something to think about before chowing down on that bun (I do still have a weak spot for a good old fashioned bun, hence the binge)!

The plan: 18 minutes of HIIT to get the body moving and limbered up! Three rounds of the following 6 exercises performing each exercise for 50 seconds then 10 seconds to catch your breath before the next one!

  • Burpees
  • Medicine ball jump lunges with twist
  • Russian twists
  • Weighted hip thrusters
  • Medicine ball wood chops (to the left)
  • Medicine ball wood chops (to the right)

Golden rule #2: be sweet, but not sugary!



The plan: a hot and sweaty warm up, followed by a hot and sweaty workout! Today’s workout is split into two parts.

Part 1: 8 x 60 second sprints, and I do mean sprints with 60 seconds recovery in between.

Part 2: upper body supersets! In each superset do 12-16 reps of each exercise and complete 2-3 rounds

  • Pushups and chest flies
  • Kickbacks and bench dips
  • Bicep curls and hammer curls
  • Overhead press and lateral raises
  • Leg raises and v-crunch

Celebrate your uniqueness. It is what sets you apart from other people. It is what makes you the person you are. You are amazing.

20 something…

Today’s plan is not really for time, but the fewer breaks the better! Try 3 to 4 rounds of the following:

  • 20 x walking reptile pushups
  • 20 x hip thrusts (with/without weight)
  • 20 x walking side lunges per direction, shake it to the left, take it to the right (yes yes yes – weight it up if you like)
  • 20 x single leg reverse pushups (alternating the supporting leg between reps)

tongue tied

This week sees the start of season X of Red Dwarf! Not gonna lie to ya, I am half excited, half nervous considering the latest attempts. This is classic TV that I was raised on… Explains a lot… So, starting the week with a song and a dance! Also, if you are game, this workout!

The plan: 20 minutes of HIIT! Complete 2 rounds of the following exercises:

  • Backwards sandbag lunge and kick – left leg
  • Backwards sandbag lunge and kick – right leg
  • Alternating side hip raises
  • Pull ups
  • Sandbag squats
  • V crunches
  • Diving monkeys
  • Side lunge knee tuck – left leg
  • Side lunge knee tuck – right leg
  • Sandbag swings