My IPPT Gold

I got my IPPT Gold today! I achieved some unprecedented scores in some stations, even compared to my NSF IPPT's. Though I am Cat Y, my scores also meet Cat X IPPT's Gold!



Notably my shuttle run has improved to 9.3s! (I've always been near 10.2s)

Also, my SBJ has gone from my highest ever of 234cm (as a NSF) to 243cm!

All these, I believe its due to my HIIT training sessions that started 3 months ago. Partly also, I believe these are due to the Cross Fit trainings which I do at home - namely (1) Barbell Thrusters (2) Push Press - which all works on the amount of power you can provide through your hips.

The 2.4km - point to note - never gauge your speed with the other NSmen, always check the electronic display board!

My 1st lap came in at 1min12sec, and that caught the PTI's attention. I missed the 2nd lap because too many guys crossed the gantry at the same time, the 3rd lap was at 4min46sec and I started to panic because the time margin was so little. I kept overtaking one after another, 'cruised' at the far end of the track for a breather. By the 5th lap I came in at 8min12sec, which means I'm just barely meeting the target.

Ran hard for the last round, finally made it! And it reminded me again the feeling of wanting to puke although the stomach is empty. I had that feeling from 0.5 laps onwards - that really 'invokes memories'!

I want to take a moment to thank Reworking Fitness for her encouragement prior to my IPPT.

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Learning the Overhead Squat

Tomorrow I will be having my own WOD (Workout Of The Day) and this time I'm hoping to get my Overhead Squats right. I still lack the necessary midline stability to do so.

I took a series of screen captures from the Cross Fit Overhead Squats video for my own learning. The last I recalled I didn't get into the overhead position right.

Taking note of the guy in the screen capture, the sequence to getting into the overhead position is as follows:



1) Hoist the barbell like you'd do in a deadlift

2) Get the barbell into the rack position (like in the front squat)

3) Hoist it over your head into the back squat position

4) Now widen your grip as you would have in the overhead squat position.
5) With soft knees and a dip, press the weight overhead. That gets you into the starting position for the overhead squat (see the lady).


See the video here.

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Fitness Fabulous Training Log - April 2009

1st April: Run & HIIT
2nd April: Rest
3rd April: Gym @ NUS
4th April: Barbell Training
5th April: Run
6th April: HIIT
7th April: Barbell Training
8th April: Rest
9th April: HIIT
10th April: HIIT
11th April: HIIT
12th April: Run
13th April: Barbell Training
14th April: HIIT & 1.5km Swim
15th April: Run
16th April: Tennis & HIIT
17th April: Run & WOD

• 20-15-10 for time:

• Thrusters
• Push Press
• Squat
• Deadlift

18th April: HIIT
19th April: 2.4km Run & 3 of 400m & 12 storey run
20th April: Gym & Soccer
21st April: Soccer & WOD

• 100 decline pushups
• 21 barbell thrusters
• 21 push press
• 21 deadlifts
• 100 decline pushups
• 15 barbell thrusters
• 15 push press
• 15 deadlifts
• 100 decline pushups

22nd April: 2.4km Run
23rd April: Rest
24th April: 2.4km Run & 3 of SBJ's & WOD

• 100 bar dips
• 21 thrusters
• 100 bar dips
• 15 thrusters
  

25th April: Touch Rugby
26th April: 2.4km Run
27th April: Ultimate Frisbee & HIIT
28th April: 2.4km Run
29th April: Rest Day
30th April: Event Day



Changes to be made:

• Everything is to be timed from now on. Can't stand slow running/runners.
• Details in every HIIT / Barbell training to be documented.
  

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Fitness Can Be Infectious

Fitness, like yawns and colds, can be equally infectious, though its medium of infection is different.

Reworkingfitness was inspired by a fitness fanatic friend of mine, whose passion for fitness rubbed off on me. Having been down and out with numerous injuries over the past few years, I never quite had the chance to get back to the fitness level I once had when I was a runner. The birth of Reworkingfitness coincides with my attempt to get back to a satisfactory level of fitness. It will serve as a record of my workouts, and I will attempt to chart my progress through my records. I will also be sharing with my readers some interesting reads which will hopefully provide them with some information regarding certain issues which they may be unsure of, or simply provide them with some useful additional information.

Another athlete in the making - days of waking up sore and contemplating whether to have a rest day or pushing on.



Reworking Fitness, you're going to feel really different from now on!

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The painful truth about trainers: Are running shoes a waste of money?

It looks like we've all been had - running shoes does nothing to strengthen the feet, hence increasing injury rates.

Dr Daniel Lieberman, professor of biological anthropology at Harvard University, has been studying the growing injury crisis in the developed world for some time and has come to a startling conclusion: 'A lot of foot and knee injuries currently plaguing us are caused by people running with shoes that actually make our feet weak, cause us to over-pronate (ankle rotation) and give us knee problems.

'Until 1972, when the modern athletic shoe was invented, people ran in very thin-soled shoes, had strong feet and had a much lower incidence of knee injuries.'

Lieberman also believes that if modern trainers never existed more people would be running. And if more people ran, fewer would be suffering from heart disease, hypertension, blocked arteries, diabetes, and most other deadly ailments of the Western world.

'Humans need aerobic exercise in order to stay healthy,' says Lieberman. 'If there's any magic bullet to make human beings healthy, it's to run.'

And remember the advertisements that tell you all you need when running is just a pair of running shoes? Well, these statements fuel the huge shoe-making industry.

The company's annual turnover is now in excess of $17 billion and it has a major market share in over 160 countries.

Since then, running-shoe companies have had more than 30 years to perfect their designs so, logically, the injury rate must be in freefall by now.

After all, Adidas has come up with a $250 shoe with a microprocessor in the sole that instantly adjusts cushioning for every stride. Asics spent $3 million and eight years (three more years than it took to create the first atomic bomb) to invent the Kinsei, a shoe that boasts 'multi-angled forefoot gel pods', and a 'midfoot thrust enhancer'. Each season brings an expensive new purchase for the average runner.

But at least you know you'll never limp again. Or so the leading companies would have you believe. Despite all their marketing suggestions to the contrary, no manufacturer has ever invented a shoe that is any help at all in injury prevention.

All you really need to run is a good outfit, and no shoes if you can manage it. If not, thin soled canvas shoes will do fine. Not your $200 designer running shoes.


Read the full story here.

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Ultimate Frisbee - 27th April 2009

Started the day with a lazy swim at the pool. The pool's nice, didn't swim too hard as today isn't supposed to be a hard session.

Next up was Ultimate Frisbee at City Hall, second session so far. Wasn't as fun as I'd expect, somehow had an itching for Touch Rugby instead!


Today's a pretty young crowd, alot of students and some old timers. Alot less confused with the rules now, but something was lacking in the game.

In the end we did some sprint drills at an adjacent field before calling it a day:

• 3 of 20m sprints (standing starts)
• 2 of 20m sprints (lying starts)
• 10 squat jumps
• 4x20m shuttle run
  

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Touch Rugby Video

Found a great Touch Rugby video over at Six Pack Touch:



I'll be watching this to improve my game at my weekly Touch sessions

Note to self:

• Try to avoid playing as Winger at Touch - always omitted from the action.
• Running diagonally can mess up the opponents man-marking.
• Run, stop, change direction, feign always works.
  

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Touch Rugby - 25th April 2009

Today's my second time at Touch Rugby with the Turducken Greens Touch Rugby Club - it's a much better session, after picking up abit more on passing skills and rules.


The effect of the heat was felt post-game, combined by the fact that I've been out in the sun pretty much everyday, the cumulative effects took a beating on my system. Plus all that lifting and running work - I had more than ample reason to load up on antioxidants to negate the free radicals caused by my workout regime.


And like what they say in the Army - "Drink beyond your point of thirst!"

Looking forward to Ultimate Frisbee soon! And more field soccer!

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Workout Of The Day - 24th April 2009

Had a brilliant workout today - 200 parallel dips! I don't have parallel bars or rings - so I improvised using two stools. And to accommodate the fact that stools aren't as tall as parallel bars, I kept my legs pointing horizontally forward (L-sit) or tucked in. The former really had my abs contracting the whole time - lovely! By tucking my legs in my upper body rolls slightly forward and it targets the chest alot more.

So in the end I alternated between both postures.

Cross Fit Dips Video

This session is not timed:

• 100 parallel dips
• 21 barbell thrusters
• 100 parallel dips
• 15 barbell thrusters
  

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Why You Should Not Do Ab Exercises

Because you'll be better off having midline stability in your functional movements, like what he says:

What About Abs

Next move to conquer: Overhead Squats - Arguably the best ab exercise.

Cross Fit OHS

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Workout Of The Day - 21st April 2009

The workout of the day (WOD) for the 21st is largely motivated by the session I had on the 17th, this time modifying it to include a 100 push up per set, and taking away the back squats as I've been playing soccer non-stop in the days before the 21st.

This session is not timed:

100 decline pushups
21 barbell thrusters
21 push press
21 deadlifts
100 decline pushups
15 barbell thrusters
15 push press
15 deadlifts
100 decline pushups

Great, but someday I hope to be able to have my own chin up bar, and gymnastic rings - and I'll replace the 100 pushups with 100 chinups or 100 muscle-ups.

NUS - I'll miss the track, not the school.

And in the past days, I've managed:
19th April:

• 2.4km run
• 3 of 400m run
• 12 storey run

20th April:

• NUS gym for incline bench press and cable flys
• Soccer practice

21st April:

• Soccer (aborted due to team member's injury, while picking ball)
• WOD (as above)

22nd April

• 2.4km run
  

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Why You Should Exercise The Day After Your Marathon

Men's Health Magazine

Big distance can mean big hurt. The day after a long run, you must force yourself to exercise. You don't have to run - try a bike ride, a swim, or just a nice walk. The movement increases blooed-flow, clearing the by-products of intense exercise from your muscles and helping restore flexibility. Carry bottled water and drink all day. Your hydrated cells will thank you.

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Workout Of The Day - 18th April 2009

Had a great HIIT session! I can feel the greater driving and sprint-starting power, and this is further cemented by the increasing gap between me and my friend during the 100m sprint.

NUS Running Track

I've improved from slightly faster (2 weeks ago) to a close 2-3 seconds ahead of him at the end line.

My quads & calves are thickening, and more venous as well - coupling these with the deep dark tan - its just awesome (to me).

Today's HIIT session:

• 5 of 100m sprints
• 5 of 4x20m shuttle runs
• 10 Standing Broad Jumps (approximating 240cm each!)

I need less recovery, and I'm able to perceive myself sprinting more powerfully.

Its really great to see your efforts pay off.

Now I have another trainee! That makes two!

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My Own Crossfit WOD - 17th April 2009

With Feng's guidance, she got me started with Cross Fit with the 9 fundamental moves (check out the video clips):

1) Squat
2) Front Squat
3) Overhead Squat
4) Shoulder Press
5) Push Press
6) Push Jerk
7) Deadlift
8) Sumo Deadlift High Pull
9) Medicine Ball Clean

I still have a problem doing the Overhead Squat - once I dip and my thighs near horizontal, I find my torso rocking forward precariously. No good. I need to practice this on a weight-less bar before adding weights.

Push Jerks are not plausible, as I'm doing them at home. Maybe I'll find a way around it.

The Medicine Ball Clean is out for now - it looks like a brilliant move, but I'll stick with the Deadlift and the Sumo Deadlift High Pull for now as I don't own a Medicine Ball.

And re-arranging the 9 into their own classes gives:

1) Squat 2) Front Squat 3) Overhead Squat
1) Shoulder Press 2) Push Press 3) Push Jerk
1) Deadlift 2) Sumo Deadlift High Pull 3) Medicine Ball Clean


I made my own Workout Of The Day (WOD) for myself:

20-15-10 reps of:
1) Thrusters

2) Squats
3) Push Press

4) Deadlift


No joke, this is exhausting. The thrusters take away the air in your lungs, the ensuing squats repeats the action and makes your legs wobbly, the push press is about driving the barbell of your rack position by driving with your hips, and the deadlift is the only one which I can 'catch my breath' on.

All in 20min 5sec. Its a bad timing, but at least I got it started.

Pre-workout meal: 2 bananas & 1 (mini) chocolate bar

Post-workout meal: Ham & cheese sandwich & milk & a small apple
Once again, thanks Feng!

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My Own Botak Jones Burger At Home

If there is something which I'm particularly fond of about Botak Jones, its got to be the amount of meat, at a pretty reasonable price. And in particular, its the beef or fish that I tend to take the most when I purchase food because of the goodness of these 2 meats - some of the better protein sources that's easily available in local food (as opposed to fried mealworms i.e. Thailand)

Crossfit encourages the Paleolithic Diet, which is in essence:

The Paleolithic diet consists of foods that can be hunted and fished, such as meat, offal and seafood, and that can be gathered, such as eggs, insects, fruit, nuts, seeds, vegetables, mushrooms, herbs and spices.[1][3] Practitioners are advised to eat only the leanest cuts of meat, free of food additives, preferably wild game meats and grass-fed beef since they contain high levels of omega-3 fats compared with grain-produced domestic meats.
Wikipedia

This recent meal was quite a delight:

Toasted bread, double beef patty with parsley and carrot shreds & cheese, tomatoes on the side.

A protein-rich diet also fuels performance and helps in recovery, as they contain these important amino acids:

Glutamine
Improves muscle recovery.
Cheese (3oz) ~ 5118mg
Pork (3oz) ~ 2438mg
Yogurt, plain (1 cup) ~ 2300mg
Milk, whole (1 cup) ~ 1581mg

Arginine
High levels of arginine inhibit fat absorption.
Almonds, whole (1/2 cup) ~ 1749mg
Turkey (3oz) ~ 1698mg
Lamb (3oz) ~ 1531mg
Salmon (3oz) ~ 1311mg

Carnitine
Improves utilization of glucose.
Beef (3.5oz) ~ 95mg
Pork (3.5oz) ~ 27.7mg
Cod (3.5oz) ~ 5.6mg

I quote from Cross Fit Oakland:

Amino acid supplementation enhances fitness recovery and reduces muscle injury.
Journal of Nutrition (2006;136:538–43).
All amino acid mixtures contained 14% glutamine, 14% arginine, 30% BCAAs, and seven other amino acids. In the first study, male students (ages 19 to 21) took 5.6 grams of the mixture two times per day or placebo during a ten-day recovery period following an exercise training session. After two months, the treatment groups were switched. The group taking the amino acid mixture saw greater muscle strength and a faster rate of muscle recovery than the placebo group. In another study, 48 men took part in an endurance exercise session followed by a four-day recovery period. The men received the amino acid mixture two times per day (unspecified amount) or a placebo before and after exercise and during the recovery period. After four weeks, the treatments were switched. Lowered blood levels of creatine phosphokinase—CPK, an indicator of muscle breakdown—suggested a protective effect of the amino acid mixture on muscle tissue. During a six-month study, 13 athletes took three different amounts (2.2, 4.4, and 6.6 grams per day) of the amino acid mixture, each for one month. Blood samples were taken at the beginning and end of each trial to determine the mixture’s effects on muscle damage and aerobic fitness. At a dose of 6.6 grams per day, CPK levels were significantly reduced at the end of the trial and measures of red blood cell function were improved, suggesting better aerobic fitness after supplementation with the amino acid combination. 23 rugby players studied the effects of taking 7.2 grams of the amino acid mixture for three months during intensive physical training. Blood samples were taken before and at the end of the study to assess the response to treatment. Compared with baseline values, hemoglobin and hematocrit levels and red blood cell counts were significantly higher at the end of the training period, suggesting an improvement in aerobic fitness. Thus 6 and 11 grams per day of an amino acid mixture may enhance aerobic fitness and favorably affect muscle function by reducing muscular injury and hastening recovery time after exercise.

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Workout Of The Day: HIIT & 1.5km Swim

Today's HIIT:

100m sprint
20m walking lunges
10 tuck jumps
10 squat jumps
4x20m shuttle runs
SBJ 20m

NUS Swimming Pool, with NUS High School Canoe Polo team in the background

Followed by:
1.5km Swim



Red hues are peeking from my skin - I look like I have a typical canoeist's skin tone now.

Workout forecast for tomorrow:
Endurance run in the morning & Barbell training in the evening?

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Workout Of The Day - 12th April 2009

Today's workout:

2.4 km run
Rest
1 km run
Rest
Run to 10th floor
Rest
Run to 8th floor
Rest
Run to 8th floor

So much for a 'recovery run' today - the starting run was laggard from the sore shins and hamstrings, but later after recovery I decided to do stair run to blast the quadriceps and heart.



4th meal of the day:
Bread & Cheese with Milk - I really need all the nourishment I can gather.

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Workout Of The Day - 10th & 11th April 2009

10th April:

1.2 KM warm-up run
8 sets of 4x10m shuttle runs

11th April:
2 sets of:
Barbell shoulder press
Barbell upright row
Barbell bent over row
Barbell deadlift
40 decline + 'bounce off the floor' push ups

Deadlift video

Followed by:
400m warm-up run
60m sprint
9 sets of 4x10m shuttle run
10 tuck jumps
20 squat jumps


Tomorrow will be a 'recovery' 3-4km run, at the Park Connector Network trails.

When you do HIIT and sprint work, runs like these really feel like 'recovery runs' - the perceived effort is greatly diminished.

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Bad Ass Crossfit Pictures

Some of us use music to hype us up, some prefer videos, some prefer images - I use a combination, depending how much I need to hype myself up, and if there is going to be an increment in loading for the day's workout, like more sets, heavier reps.

Here are some bad ass pictures from Cross Fit.

Cross Fit Games

Cross Fit Jeannies Beach

Practice Cross Fit

Cross Fit Singapore

Cross Fit Auckland

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Why High Rep Exercises Are Not For Toning

We see and hear this all the time - 'Do high reps, and low weights, so that the body looks more toned'. Hence many ladies fall into this and end up picking only the lightest 1kg weight and go on and on at it, like over 50 times.

Notably also, these very same ladies, still look the same after a few months. Have they got more toned? No. But ill-knowledge like this can make them think that they're still doing it right.

It is a common misconception that light weights performed for a high number of repetitions will tone the body or add definition to muscles without adding a lot of bulky muscle. For this reason, most ladies you see who have been brave enough to enter the weights room will work out with the pink Barbie dumbbells for endless repetitions either in the belief that they are going to tone their muscles or because they are afraid of bulking up and looking like Chyna from WWE.

Sarcoplasmic hypertophy will happen when you train using higher repetitions. What happens here is that you get an increase in volume of the non-contractile fluids of the muscle, the sarcoplasm. This fluid will make you bigger, but won’t give your muscles any definition. You won’t get a lot stronger either. This is why bodybuilders who train this way are bigger than other athletes, but aren’t nearly as strong, powerful or fast as other power athletes.

Another huge myth that needs to be debunked is that - lifting heavy weights won't make ladies grow huge and burly. The ones that you see - they spend hours at the gym, every single day, coupled with a high protein diet.

Ladies, lifting heavy weights like I’ve described won’t bulk you up. To get significantly bigger requires intense training, vast quantities of food and high testosterone levels, so stop worrying about it.

Read the full story over at Hot Body Training.

Now, look at these ladies, they don't look like the wrestlers from WWE, but they have the "tone" that every lady at the gym seems to be pursuing (just in the wrong way).
And these ladies, lift heavy (compared to 2kg dumbbells), over at Cross Fit. They do Olympic Clean & Presses, Jerks, Ring Dips, and some even flip truck tyres.


I am not the first person to write about these myths, but seems like there is no end to the extent of these cruelly-conjured myths.

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High Intensity Interval Training - 9th April 2009

Today's HIIT session was inspired by the previous day's post on Box Jumps (see Cross Fit Box Jump video here)

Cross Fit Diablo

Managed to use a cement protrusion from the earth that is few inches higher than my belly button for my box jump - can barely land properly on it, but not bad for a first attempt. I'm guessing it should be 1.2 metres tall.

2 sets of:
80m sprint
5 of 4x10m shuttle runs
4 of 20m hill charges
10 box jumps.

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Milk Does Your Muscles Good

Men's Health Magazine

And that's why I bring milk powder to my workouts, and make a hearty huge dose of milk for myself as a post-workout drink.

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Box Jumps

This is one amazingly, funny cute video on box jumps.

I can't possibly do it at home - the neighbors below won't like it - so to improvise, I'll be adding 'stair jumps' in my HIIT routine. That means I'll jump up the steps of stairs at the flight of stairs at my Park Connector Network, and repeat. Its adjacent to a moderately steep incline too - perfect for hill charges.

I can imagine my next HIIT workout already:
80m sprints.
20mx4 shuttle sprints.
Charge uphill 20m.
Stair jumps.

And I desperately need to bump up the weights on my barbell. 22 lbs a side won't suffice if I want a kick out of Barbell Thrusters.

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Crossfit Is In Singapore

I always read with envy whenever I check out the Cross Fit sites - always wanted to be part of the action - but just none in Singapore.


And the next thing I found out was that Cross Fit SG is finally here on our shores:

Fitness Fabulous,

It is with great delight to see highlighted within your blog are numerous links to CrossFit.

I would assume that you are a fan or at least someone who recognizes the benefits that CrossFit brings to its athlete.

With that I wish to inform you that the CrossFit Singapore
will be due to open at the end of April.

CrossFit Singapore will be located at Kallang (82, Jalan Benaan Kapal), opposite Kallang Leisure Park.

Do email us at crossfitsingapore@yahoo.com.sg if you are interested in more details or check us out at crossfitsg@wordpress.com.

Hope to hear from you soon.

Regards,
The CrossFit Singapore team

They've mounted all the power racks, rings (!), kettlebells, and Olympic barbells!



I can't wait for April to come! I hope they open everyday like the USA affiliates do so.
And finally, I can actually do WOD's in Singapore! Finally I can do muscle-ups, find out how kipping is done, get my hands bleeding!



Crossfit, in my opinion, is still largely unheard of in Singapore - it suffers the same plight as HIIT. Only a few souls know what its for, what it does, and the difference, such as:

• Difference between HIIT and normal runs.
• Difference between Crossfit and normal gym sessions.

Which is why I get alot of stares when I perform HIIT at the tracks - but it must really be peculiar seeing people sprinting up and down the length of the tracks, followed by tuck jumps, squat jumps, and 20mx4 shuttle runs. People pretty much figure that all running is the same.

Cross Fit's training methodology is really back to the basics, and huge on compound movements. Lots of pull ups (or kipping, something I haven't mastered), and muscle-ups via Olympic rings.



Lots of deadlifts - the 'normal' type and the sumo deadlift.

Lots of squats. Big front and back squats. Lunges till exhaustion. Jump squats with barbells. Barbell thrusters to take away all your breath.

I'm currently doing 2-3 days of gym / barbell training, 2-3 days of HIIT, and 1 day of a long run, and 1 swim per week. On a more indefinite note, I add in Touch Rugby, Ultimate Frisbee, and soccer depending on my week schedule.



I nourish with lots of greens, milk, cleanly cooked fish, chicken, beef and pork. Oats and milk. Lots of fruits, with aparticular liking for bananas and grapefruits at current.

I'm excited about Cross Fit SG. Its not only the training that is exciting, its the working out together, everyone knowing what they want from it. I bet its going to hurt alot, my lungs will burn, I will hunch forward with fatigue.

But the spirit of community training - priceless.

Pictures courtesy of Cross Fit SG, except the banana which is mine.

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Exploring Ulu Pandan - Bukit Batok Park Connector Network

Yesterday, after spending some time studying the Park Connector Networks, I decided to head for a Sunday run, starting from below Toh Guan flyover, crossing the PIE towards the direction of Bukit Batok Nature Park.



Didn't quite get to go as far as I would like - the Park Connector becomes too intermittent with traffic crossings once it neared the Bukit Batok market area, and from trail to trail its not obvious where the next segment of the Park Connector is.

In short the Park Connector network, still falls short of being able to connect park after park.

Distance covered? Probably 3-4 km from the distance markings on the ground. Pretty lousy route.

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Nike Run Club - Run 5KM in Orchard

The Nike Run Club SG runs every 1st and 3rd wednesday of the month - through Orchard.

Distance: 5km
Flag off time: 6pm
Start/End Point: Nike Flagship Store, Wisma Atria




Get to run with Ben Pulham, a professional coach as well.

Details here.

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She's Stronger Than Most Men

Jeannie Bassi from Jeannies Beach CrossFit in Virginia Beach, VA grew up in Thailand, where she competed in Varsity sports against 8 International teams in Southeast Asia.


When she was young she was diagnosed with pretty severe scoliosis, and had to wear a hard plastic body brace for over 2 years to keep her spine from getting any worse. She was told that the 38 degree curve in her spine would prevent her from doing most sports. It was then she took action and began doing 'functional' movements in her room: squats, push-ups, sit-ups, pull-ups. Long story short, she went from a 38 degree to a 12 degree curve by working her muscles properly and efficiently.
Source

From physically-challenged to strong. I'll be rooting for her in the 2009 Cross Fit Games. Check out her workout videos here.

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