Bottom Tabata
Complete 8 rounds of 20 seconds work followed by 10 seconds rest of:
below parallel squats
dead lift 45/95
lunge switches
kb swings 25/35
hill climbers
Post reps completed to comments.
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Vitamin D
Rachel Jones, MPH, RD
University of Utah
The 37th parallel affects your health. Living in places like Utah from October through April means lots of skiing, snowboarding and shoveling, but Vitamin D production through your skin drops to zero. Sun exposure provides nearly 100% of vitamin D production.
Last year I attended a conference in Washington, DC on vitamin D. The world’s top vitamin D reasearcher, Michael Howlick, PhD, explained how a drop in skin production of vitamin D affects nearly all health parameters. Depression, cancer, and obesity all have ties to low vitamin D status. He was so curious about living in a northern climate, and being a researcher, he sat on his roof in his shorts every sunny day throughout the winter, then rushed to his University lab to have colleagues measure blood levels of vitamin D. Nothing, nada, zero, zip. No vitamin D was produced through his skin for six months out of the year. His blood levels of vitamin D plummeted dangerously, putting him at risk for depression, diabetes, cancer, and obesity.
Recently, I talked with a University of Utah physician who has to prescribe 60,000 i.u.’s of vitamin D to keep her patients bones from becoming mushy. The daily recommended intake is 400 i.u./day. Welcome to winter in the rockies.
Keep your vitamin D status good by supplementing with 1000-2000 i.u.’s / day until April if you live above the 37th parallel (that’s us). Focus on key nutrients like calcium, potassium, and magnesium from food. Your body needs your help over the next six months. Stay very active. The simple act of exercise, signals nutrients to be used for bone strength and disease prevention. Or you could sit on you roof in your shorts all winter. Probably wouldn’t do much for your health, but your neighbors might get a kick out of it.
bottom tabata is great!! Very challenging
Posted by: jamie vande merwe | 10/01/2009 at 06:29 AM
Squats- 168
Deads- 10
Lunges- 121
KB swings- 95
Hill climbers- 340
Posted by: Chaney Packer | 10/01/2009 at 06:35 AM
trained w/Neil - lunges, run 400M x3, back extensions, dead lift 53# kb, row with only legs
Posted by: Suzanne Martin | 10/01/2009 at 07:11 AM
Good to see Troy back!
Chaney, I know you got more than 10 deadlifts. How many really?
I like tabata workouts even though I'm not very good at them. Squats 154 deadlifts 110 lunges 93 kb 102 climbers lost count several times over.
Posted by: Judy B | 10/01/2009 at 09:02 AM
squats 116
deads 86
lunge switches 109
kettle bells 79
hill climbers 254
Posted by: Julie Gates | 10/01/2009 at 09:08 AM
oops dead lifts were 105
Posted by: Chaney Packer | 10/01/2009 at 09:13 AM
It was good to workout today. When I go more than a couple days without the FZN I really miss it!
Dave and Courtney, you guys are HILARIOUS! Thanks. My wife and I LOVE the onesie!!
Squats 134
Deads 77?
Lunge switches 140
Hill Climbers 290
Sit ups 82 (didn't want to do KBs cause of neck)
Judy, what are you talking about?! Look at your awesome #s. You're great at tabata workouts!!
Posted by: Troy H. | 10/01/2009 at 09:51 AM
Arrrghhh. Having "The Sisters" (Kat, Liz, Amy) in a workout is awesome! It's like working out with Arnold, Stallone and The Rock.
Posted by: Rachel | 10/01/2009 at 12:03 PM
162- Squats
97- Kettlebells
147- Lunges
126- Deads
320- Hill Climbers
852 total
This workout sucked! Thanks Lizz!
Posted by: Courtney Fuller | 10/01/2009 at 12:49 PM
Rach-Do we need to take Vit D with food to help with absorption?
4L h2o
Start PT tomorrow and will attempt the workout-nice and easy...
Posted by: Lemon | 10/01/2009 at 02:12 PM
Bottom Tabata kicked my bottom! I can't remember any of my scores. I just know I beat Keri in hills and deads. She KILLED me on the rest!
Posted by: Celesta | 10/01/2009 at 04:26 PM
sq- 115
dl-101
lu-114
kb-99
hills-382
lunges were WAY harder than I was expecting. These are usually my forte but they killed me.
Calves still sore from DU's
Posted by: Meredith | 10/01/2009 at 06:14 PM
Squats - 130
Deads - 106
Lunges - 121
KB - 99
Hills - 280
Posted by: craig c | 10/01/2009 at 06:21 PM
Thanks Rach. Great stuff.
No workout today. Taking my Thursdays off. I know...I know..."HTFU Neil."
Am trying.
Posted by: FitZoner | 10/01/2009 at 06:51 PM
Rough after staying up late night before. Dbl under 89, hills 152, kb 69, lung 71 squats 86. Total 467, better than I thought.
Posted by: Jenn | 10/01/2009 at 07:31 PM
163 Squats
100 Deadlifts
113 Lunges
101 Kettle Bell Swings
294 Mountain Climbers
Good workout!! I was happy to have Brian there with me.
Posted by: Tara Jones | 10/01/2009 at 07:41 PM
In response to Q about vitamin D....I suggest following the distributors' instructions. There are liquid and pill forms of D3 and D4. It will take a consistent intake of 1000-2000 i.u.'s over time to make a difference in blood levels of vitamin D. Next time you go for your routine physical, have them check your levels (most M.D.'s are testing routinely, anyway)
Posted by: Rachel | 10/01/2009 at 07:49 PM
my arms have NEVER hurt like today! omg I was in tears..
thank you Neil!
squats 158
kb 167
hill climb 408
deadlift 133
lunges 100 something.
cant remember
Posted by: ashley | 10/01/2009 at 10:08 PM
Squats 151
Deads 118
Lunges 124
KB 114
Hill Climbers 354
Total 861
Posted by: Tara Walton | 10/01/2009 at 10:19 PM
Squats 148
Deads 77
Lunges 121
KB 115
Hill Climbers 259
Total 720
Posted by: Marcus Walton | 10/01/2009 at 10:21 PM
I know I am a day late but that workout kicked my butt!!! I was trying to keep up with Kat, Liz and
Amy! Dang they still beat me on everything! I really was cranking them out too! Celesta did beat me in two things! WTG Celesta!!!! Great workout! I don't remember my #'s~ sorry!
Posted by: Keri T | 10/02/2009 at 09:52 PM
Sq - 144
Dl - 102
Lg - 160
kb - 106
hill - 214 (counted the number of times my left knee came up by my chest)
Posted by: Ryan N | 10/05/2009 at 10:55 AM
136SQ/130DL/109SL/98KB/228MC
Posted by: Jodi Hugoe | 10/09/2009 at 05:18 PM