These days being a stay at home mom, I have been doing my workouts while my son is having his lunch in his high chair...so, that gives me about 20 min to get in a tough and quick workout. I have been doing workouts that I can get the most bang for my buck- so very high intensity....here are a few of them.
Workout 1 (This one has been my favorite so far):
5 rounds of-
15 push ups
1 min plank
10 split jumps
1 min wall sits
This one turned into a mind over matter workout...your body can do the one minute, but you have to go to your "happy place"...it is very mental to hold a tough position like that for so long, but you can do it :) Practice some good ole fashioned yoga style breathing while holding the positions :)
Workout 2 (This one found by DIYWOD.com):
4 rounds-
AMRAP 3 min (as many rounds as possible in 3 min)
3 thrusters w/barbell (I used approx 55lbs)
6 burpees
9 sit ups
After the 3 min, rest 1 min and then repeat
Workout 3:
5 rounds of-
15 dumbbell swings
15 chair dips
20 box jumps
10 ab wheels
Workout 4:
TABATA (20 sec on/10 sec off for 4 min each ex)
Mountain Climbers
Sit ups
Push ups (just did 10-12 per round)
Box jumps
Bi curls (Did 2-20lb dumbbells, both arms at same time and only did 5-7 reps per round)
Friday, December 14, 2012
Ben Bryan Special
My husband, Ben, wrote this workout:
5 rounds for time:
7 straight leg dead lift with barbell (as heavy as you can go...I did 95lbs)
30 air squats
7 pull ups
This took just under 10 min for me...so, it is a quick workout...if you need to add a little more....I also did:
3 x 10 chair dips and 3 x 10 sit ups
Mostly I did a little extra because my son was being very cooperative and I figured might as well continue working out while I had a little additional time.
5 rounds for time:
7 straight leg dead lift with barbell (as heavy as you can go...I did 95lbs)
30 air squats
7 pull ups
This took just under 10 min for me...so, it is a quick workout...if you need to add a little more....I also did:
3 x 10 chair dips and 3 x 10 sit ups
Mostly I did a little extra because my son was being very cooperative and I figured might as well continue working out while I had a little additional time.
High Intensity Interval Workout
1 min cardio and then 1 min ex:
Cardio:
Mountain Climbers
Jumping Jacks
Tip toe cross jumps
High Knees
Weighted Jump Rope
Ex:
Pull ups
Bi Curls
Sit ups
Chair dips
Upright row w/ barbell
Cardio:
Mountain Climbers
Jumping Jacks
Tip toe cross jumps
High Knees
Weighted Jump Rope
Ex:
Pull ups
Bi Curls
Sit ups
Chair dips
Upright row w/ barbell
TABATA workout
TABATA (20 sec on/10 sec off for 4 min each ex):
Ring row
Burpees
Sit ups
Wall Balls
Mountain Climbers
Had been awhile since I worked out when we did this one and so it hurt rather bad...I also did dumbbell burpees to really add to the pain :)
Ring row
Burpees
Sit ups
Wall Balls
Mountain Climbers
Had been awhile since I worked out when we did this one and so it hurt rather bad...I also did dumbbell burpees to really add to the pain :)
Bootcamp- 8 NOV (Thur)- Last Day!
Physical Assessment:
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with your first day of bootcamp
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Nutrition Tip:
Get proper REST so the body can recover and repair while you are sleeping. I know that most of us never get this, but if you can get 8 hours of sleep per night you have a greater chance of shedding those extra pounds you want to get rid of. Lack of sleep and stress can be killers on gaining weight- sound familiar anyone?!?! :) I have a hard time going to bed after I put my son down to sleep at 8pm, but the nights I do- I sure do wake up feeling refreshed.
Quote:
"The principle is competing against yourself. It is about self improvement, about being better than you were the day before"
-This is a perfect quote for the self assessment. It isn't about being the best in the class, it is being the best of yourself
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with your first day of bootcamp
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Nutrition Tip:
Get proper REST so the body can recover and repair while you are sleeping. I know that most of us never get this, but if you can get 8 hours of sleep per night you have a greater chance of shedding those extra pounds you want to get rid of. Lack of sleep and stress can be killers on gaining weight- sound familiar anyone?!?! :) I have a hard time going to bed after I put my son down to sleep at 8pm, but the nights I do- I sure do wake up feeling refreshed.
Quote:
"The principle is competing against yourself. It is about self improvement, about being better than you were the day before"
-This is a perfect quote for the self assessment. It isn't about being the best in the class, it is being the best of yourself
Bootcamp- 7 NOV (Wed)
Warm up: Run .6 mile loop
Workout:
TABATA (20 sec on/10 sec off for 4 min total each ex)
Bench Press
Wall Balls
Chair Dips
Mountain Climbers
Bi Curls
Nutrition Tip:
Avoid fried foods!!!
Tip #3 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips
Quote of the day:
"Our health always seems much more valuable after we lose it."
Workout:
TABATA (20 sec on/10 sec off for 4 min total each ex)
Bench Press
Wall Balls
Chair Dips
Mountain Climbers
Bi Curls
Nutrition Tip:
Avoid fried foods!!!
Tip #3 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips
Quote of the day:
"Our health always seems much more valuable after we lose it."
Bootcamp- 5 NOV (Mon)
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
30 min of continuous exercise:
100 jump ropes (last 25 reverse)
5 pull ups
15 box jumps
10 diamond push ups
25 bicycles (2 count)
10 barbell thrusters
10 wheel abs
30 weighted calf raises
10 split jumps (2 count)
Weekly Challenge:
Plan a workout regime for after bootcamp ends...bootcamp should just be the beginning :)
Nutrition Tip:
Drink Green Tea.
From: http://www.nutritionexpress.com/showarticle.aspx?articleid=783
Quote:
"Those who do not find time for exercise will have to find time for illness."
Workout:
30 min of continuous exercise:
100 jump ropes (last 25 reverse)
5 pull ups
15 box jumps
10 diamond push ups
25 bicycles (2 count)
10 barbell thrusters
10 wheel abs
30 weighted calf raises
10 split jumps (2 count)
Weekly Challenge:
Plan a workout regime for after bootcamp ends...bootcamp should just be the beginning :)
Nutrition Tip:
Drink Green Tea.
Green tea has been widely studied for its effect on weight loss, especially for its ability to increase metabolic rate and oxidize fat. In one study, green tea extract containing 150 mg of caffeine and 270 mg of EGCG was shown to increase metabolic rate by 4% over a 24-hour period. This increase in energy expenditure equates to an additional 65-200 calories burned a day, which over a period of one month, equals about 0.6-1.7 pounds of fat loss—just from green tea alone!
Quote:
"Those who do not find time for exercise will have to find time for illness."
Bootcamp- 1 NOV (Thur)
Warm up: Run .6 mile loop
Workout:
Deck of cards...pick out cards for 30 min continuous:
Diamonds = Plank walk ups
Hearts = Dumbbell burpees
Spades = lunges w/ dumbbells
Clubs = Dumbbell swings
Aces = 1 min wall sit
Nutrition:
http://www.nutritionexpress.com/showarticle.aspx?articleid=783
Quote:
"True enjoyment comes from activity of the mind and exercise of the body..."
Workout:
Deck of cards...pick out cards for 30 min continuous:
Diamonds = Plank walk ups
Hearts = Dumbbell burpees
Spades = lunges w/ dumbbells
Clubs = Dumbbell swings
Aces = 1 min wall sit
Nutrition:
Throw out the scale!
Losing fat is the goal. A reasonable and safe amount of fat loss is 1-2 pounds a week. Any more than that is probably not just fat loss, but muscle and water loss. Not only is your body weaker after losing muscle, but your metabolism slows.
The key to measuring how successful you’ve been at losing weight is not to worry too much about your actual weight, but to monitor how your clothes fit.
If you need to check your progress to keep motivated, use a tape measure to measure inches lost or a special scale that estimates body fat. Remember, don’t just count the pounds! Bottom Line: Gauge your success by your waistline, not the scale.
Quote:
"True enjoyment comes from activity of the mind and exercise of the body..."
Bootcamp- 31 OCT (Wed)
HAPPY HALLOWEEN!!
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
3x:
Relay Sprints x 5
3 x 10 floor sweepers
After- run .6 mile loop at fastest pace possible
Nutrition tip:
Consume a lean protein source with your meals. If you are going to eat a salad- throw some grilled chicken on top. This lean protein addition will help keep you fuller for longer.
Quote of the day:
"Luck is what happens when preparation meets opportunity"
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
3x:
Relay Sprints x 5
3 x 10 floor sweepers
After- run .6 mile loop at fastest pace possible
Nutrition tip:
Consume a lean protein source with your meals. If you are going to eat a salad- throw some grilled chicken on top. This lean protein addition will help keep you fuller for longer.
Quote of the day:
"Luck is what happens when preparation meets opportunity"
Bootcamp- 29 OCT (Mon)
Warm up: Run .6 mile loop
Workout:
20 min AMRAP:
5 pull ups
10 box jumps
15 push ups
20 sit ups
25 air squats
After...Run .6 mile loop
Weekly Challenge: Only eat 2 pieces of Halloween candy and give the rest away or to your kids!
Nutrition:
Keep up with nutrition blogs...here are some of "the best"
http://www.onlineuniversitydegree.org/nutrition-blogs
Quote:
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the heck she is." -Ellen Degeneres
Workout:
20 min AMRAP:
5 pull ups
10 box jumps
15 push ups
20 sit ups
25 air squats
After...Run .6 mile loop
Weekly Challenge: Only eat 2 pieces of Halloween candy and give the rest away or to your kids!
Nutrition:
Keep up with nutrition blogs...here are some of "the best"
http://www.onlineuniversitydegree.org/nutrition-blogs
Quote:
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the heck she is." -Ellen Degeneres
Wednesday, October 24, 2012
Bootcamp- 25 OCT (Thur)
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout: 20 min kick boxing!!!
100 basic punches each arm
15 push ups
50 punch, cross each arm
15 push ups
50 kicks each leg
15 push ups
50 punch, cross, hook each arm
15 push ups
Fast punches in squat position holding light dumbbell (3-5lbs).....start punching slow and then fast as possible at end x 3, each time doing 15 push ups in between
Lunge and then kick in 3 directions (front, 45 degrees, side)- 10 sets each leg- start 5 right, 5 left, 5 right, 5 left
15 push ups
5 min speed bag, 20 sec on/10 sec off
10 min abs and gluts:
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
20 Russian twist (12 each side)
100 fire hydrants (50 each leg)
Nutrition tip:
Tip #2 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips
Quote of the day:
"It's not whether you get knocked down; it's whether you get back up." -Vince Lombardi
Workout: 20 min kick boxing!!!
100 basic punches each arm
15 push ups
50 punch, cross each arm
15 push ups
50 kicks each leg
15 push ups
50 punch, cross, hook each arm
15 push ups
Fast punches in squat position holding light dumbbell (3-5lbs).....start punching slow and then fast as possible at end x 3, each time doing 15 push ups in between
Lunge and then kick in 3 directions (front, 45 degrees, side)- 10 sets each leg- start 5 right, 5 left, 5 right, 5 left
15 push ups
5 min speed bag, 20 sec on/10 sec off
10 min abs and gluts:
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
20 Russian twist (12 each side)
100 fire hydrants (50 each leg)
Nutrition tip:
Eat small meals throughout the day. This helps keep your blood sugar levels stable and gives you more energy all day.
Quote of the day:
"It's not whether you get knocked down; it's whether you get back up." -Vince Lombardi
Bootcamp- 24 OCT (Wed)
Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up
Workout:
3x
Alternate 1 cardio, 1 min exercise
Cardio:
1. Mountain climbers
2. Jumping jacks
3. Tip toe cross jump (switch legs @ 30 sec)
4. High Knees
5. Weighted jump ropes (using 3-5lb dumbbells....switch directions @ 30 sec)
Ex:
1. Pull ups
2. Bicep Curls
3. Knees to Elbows
4. Tricep Extensions
5. Upright Row
Nutrition Tip:
If eating out- before going out or on your smart phone (most of us have them), check the restaurants website for their nutrition facts and pick a meal that you like that is an appropriate amount of calories. If you don't pick a meal before you go, you are more likely to splurge. This is a great way to enjoy eating out...because you don't feel guilty as you leave the restaurant- double win. Also, it is great to check the website because you may think you are getting something healthy, but it is actually worse than something you would rather get. Ex: I used to get the Thai chicken salad at CPK thinking it was healthy and would pass on the pizza...it has over 1,000 calories, yikes...now I have 2 slices of the thin crust BBQ chicken pizza (which I like better anyways) and it is about half the calories of the "healthy salad."
Quote of the day:
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince." -Vince Lombardi
Workout:
3x
Alternate 1 cardio, 1 min exercise
Cardio:
1. Mountain climbers
2. Jumping jacks
3. Tip toe cross jump (switch legs @ 30 sec)
4. High Knees
5. Weighted jump ropes (using 3-5lb dumbbells....switch directions @ 30 sec)
Ex:
1. Pull ups
2. Bicep Curls
3. Knees to Elbows
4. Tricep Extensions
5. Upright Row
Nutrition Tip:
If eating out- before going out or on your smart phone (most of us have them), check the restaurants website for their nutrition facts and pick a meal that you like that is an appropriate amount of calories. If you don't pick a meal before you go, you are more likely to splurge. This is a great way to enjoy eating out...because you don't feel guilty as you leave the restaurant- double win. Also, it is great to check the website because you may think you are getting something healthy, but it is actually worse than something you would rather get. Ex: I used to get the Thai chicken salad at CPK thinking it was healthy and would pass on the pizza...it has over 1,000 calories, yikes...now I have 2 slices of the thin crust BBQ chicken pizza (which I like better anyways) and it is about half the calories of the "healthy salad."
Quote of the day:
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince." -Vince Lombardi
Bootcamp- 22 OCT (Mon)
Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up
Workout:
3x
Alternate 1 min jump rope, 1 min exercise (lower body day)...do the cardio together and do stations for the exercises
Ex:
1. Barbell straight leg dead lift
2. Wall Balls
3. Plank
4. Wall sit
5. Step Ups holding dumbbell
Weekly Challenge: Don't go back for seconds!
Nutrition Tip:
Choose foods, rich in fiber. You need 25 -35 grams of dietary fiber per day. Adding fiber to a diet is easy, just eat plenty of fruits, vegetables and whole grains. A 'fiber one' bar contains 9 grams of fiber in it- for a good snack. Unfortunately it may take your body getting used to that much fiber...it will definitely clean out your system :)
Great article where I got some of my nutrition tips from: http://blog.memorialhcs.org/Memorial-Hospital-Blog/bid/33749/Top-10-Nutrition-Tips-for-2010
Quote of the day:
"It is not the size of the dog in the fight, but the size of the fight in the dog"
Workout:
3x
Alternate 1 min jump rope, 1 min exercise (lower body day)...do the cardio together and do stations for the exercises
Ex:
1. Barbell straight leg dead lift
2. Wall Balls
3. Plank
4. Wall sit
5. Step Ups holding dumbbell
Weekly Challenge: Don't go back for seconds!
Nutrition Tip:
Choose foods, rich in fiber. You need 25 -35 grams of dietary fiber per day. Adding fiber to a diet is easy, just eat plenty of fruits, vegetables and whole grains. A 'fiber one' bar contains 9 grams of fiber in it- for a good snack. Unfortunately it may take your body getting used to that much fiber...it will definitely clean out your system :)
Great article where I got some of my nutrition tips from: http://blog.memorialhcs.org/Memorial-Hospital-Blog/bid/33749/Top-10-Nutrition-Tips-for-2010
Quote of the day:
"It is not the size of the dog in the fight, but the size of the fight in the dog"
Wednesday, October 17, 2012
Bootcamp- 18 OCT (Thur)
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead squats
Bench Press
Dumbbell swings
jumping lunges (2 count)
Sit ups w/mat x 2
If time left over...work on max pull ups x 3
Nutrition Tip:
Take time to eat your food. Put your utensil down as often as possible. Helps you enjoy your food and eat less. Always stop before you feel full, give your stomach time to digest and for it to register that you are full (especially when eating out).
Quote:
"Just do it!" -Nike logo
Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead squats
Bench Press
Dumbbell swings
jumping lunges (2 count)
Sit ups w/mat x 2
If time left over...work on max pull ups x 3
Nutrition Tip:
Take time to eat your food. Put your utensil down as often as possible. Helps you enjoy your food and eat less. Always stop before you feel full, give your stomach time to digest and for it to register that you are full (especially when eating out).
Quote:
"Just do it!" -Nike logo
Bootcamp- 17 OCT (Wed)
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
1 min on, rest while switching to the next ex
1. Thrusters w/barbell
2. Flutter kicks
3. Bent over row (switch arms @ 30 sec)
4. weighted calf raise
5. Tri ext
6. weighted jump rope (reversing direction at 30 sec)
7. side bends (switch sides at 30 sec)
8. bicep curls
9. jumping on toes making a cross (switch leg after 30 sec)
10. bicycles
11. superman laying on the ground
12. toe taps on the box
13. speed bag (reverse direction after 30 sec)
14. wall sit
15. dumbbell wrist curls seated on ball
Nutrition Tip:
Great article: http://www.medicinenet.com/nutrition/page2.htm
Highlights: Common Nutrition Mistakes- #1: Assuming your choices are better than they actually are #2: Being Confused about Carbs #3: Eating too much #4: Not eating enough-or often enough #5: Taking too many supplements #6: Excluding exercises #7: Believing everything you read about nutrition and weight loss
Quote:
"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it". -Wayne Gretzky
Workout:
1 min on, rest while switching to the next ex
1. Thrusters w/barbell
2. Flutter kicks
3. Bent over row (switch arms @ 30 sec)
4. weighted calf raise
5. Tri ext
6. weighted jump rope (reversing direction at 30 sec)
7. side bends (switch sides at 30 sec)
8. bicep curls
9. jumping on toes making a cross (switch leg after 30 sec)
10. bicycles
11. superman laying on the ground
12. toe taps on the box
13. speed bag (reverse direction after 30 sec)
14. wall sit
15. dumbbell wrist curls seated on ball
Nutrition Tip:
Great article: http://www.medicinenet.com/nutrition/page2.htm
Highlights: Common Nutrition Mistakes- #1: Assuming your choices are better than they actually are #2: Being Confused about Carbs #3: Eating too much #4: Not eating enough-or often enough #5: Taking too many supplements #6: Excluding exercises #7: Believing everything you read about nutrition and weight loss
Quote:
"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it". -Wayne Gretzky
Bootcamp- 15 OCT (Mon)
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
20 min AMRAP:
10 Burpees
25 Airsquats
50 mountain climbers (2 count- 50 each leg)
25 Push ups
5 pull ups
10 Min Abs and Gluts:
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 russian twist (12 each side)
100 fire hydrants (50 each leg)
Weekly Challenge/Nutrition tip:
Drink 8 glasses of water per day! 64 oz. total. Carrying a large water bottle around with you wherever you go.
Quote:
"Those that mind don't matter and those that matter don't mind"
Workout:
20 min AMRAP:
10 Burpees
25 Airsquats
50 mountain climbers (2 count- 50 each leg)
25 Push ups
5 pull ups
10 Min Abs and Gluts:
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 russian twist (12 each side)
100 fire hydrants (50 each leg)
Weekly Challenge/Nutrition tip:
Drink 8 glasses of water per day! 64 oz. total. Carrying a large water bottle around with you wherever you go.
Quote:
"Those that mind don't matter and those that matter don't mind"
Friday, October 12, 2012
Bootcamp- 11 OCT (Thur)
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
40 walking lunges (20 each leg) with dumbbells in hands
21 push ups
42 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
18 push ups
36 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
15 push ups
30 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
12 push ups
24 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
9 diamond push ups
18 V sit ups
40 walking lunges (20 each leg) with dumbbells in hands
6 dive bomber push ups
12 V sit ups
Total: 240 lunges, 81 push ups and 162 sit ups
Nutrition Tip:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
CrossFit Cofounder Greg Glassman
This is the idea behind the paleo diet you may have heard of...I am not a fan of "diets" per say, but instead a SUSTAINABLE lifestyle change. So, clearly this is not sustainable (for me anyways and probably the average joe), especially in regards to saying no sugar (especially for those like me with a sweet tooth). It is however, an easy mantra if you can't remember what you should and shouldn't eat. Also, meats are great, but eat lean meats whenever possible- chicken, turkey, lots of fish.
Quote/Verse of the day:
"You want me to do something... tell me I can't do it". -Maya Angelou
Workout:
40 walking lunges (20 each leg) with dumbbells in hands
21 push ups
42 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
18 push ups
36 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
15 push ups
30 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
12 push ups
24 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
9 diamond push ups
18 V sit ups
40 walking lunges (20 each leg) with dumbbells in hands
6 dive bomber push ups
12 V sit ups
Total: 240 lunges, 81 push ups and 162 sit ups
Nutrition Tip:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
CrossFit Cofounder Greg Glassman
This is the idea behind the paleo diet you may have heard of...I am not a fan of "diets" per say, but instead a SUSTAINABLE lifestyle change. So, clearly this is not sustainable (for me anyways and probably the average joe), especially in regards to saying no sugar (especially for those like me with a sweet tooth). It is however, an easy mantra if you can't remember what you should and shouldn't eat. Also, meats are great, but eat lean meats whenever possible- chicken, turkey, lots of fish.
Quote/Verse of the day:
"You want me to do something... tell me I can't do it". -Maya Angelou
Bootcamp- 10 OCT (Wed)
Warm up: Quick warm up...jump ropes, high Knees, jumping jacks, butt kicks, etc...anything to get your heart rate up
Workout:
As many rounds as possible in 30 min (AMRAP)
Run lap (.62 mi)
50 back ext on physio ball
50 chair dips
*broken into 2 sets of 25
Nutrition Tip:
Use smaller plates.
Quote of the day:
"You miss 100% of the shots you don't take". -Wayne Gretzky
Workout:
As many rounds as possible in 30 min (AMRAP)
Run lap (.62 mi)
50 back ext on physio ball
50 chair dips
*broken into 2 sets of 25
Nutrition Tip:
Use smaller plates.
Quote of the day:
"You miss 100% of the shots you don't take". -Wayne Gretzky
Bootcamp- 8 OCT (Mon)
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
20 sec on/10 sec off for total of 4 min each exercises (TABATA)
Burpees
Ring Rows
Air Squats
Mil Press w/dumbbells
Dumbbell Swings
Weekly Challenge:/Nutrition tip:
Don't eat past 8:30pm!
Quote/Verse of the day:
"I can do all things through Christ who gives me strength" Philippians 4:13
Workout:
20 sec on/10 sec off for total of 4 min each exercises (TABATA)
Burpees
Ring Rows
Air Squats
Mil Press w/dumbbells
Dumbbell Swings
Weekly Challenge:/Nutrition tip:
Don't eat past 8:30pm!
Quote/Verse of the day:
"I can do all things through Christ who gives me strength" Philippians 4:13
Wednesday, October 3, 2012
Bootcamp- 4 OCT (Thur)
Warm up: .62 mi lap
Workout:
Alternate 1 min versa climber/jumping jack and 1 min excercise (leave 20sec for transition time)
1. Chair dips
2. Russian twists w/dumbbell
3. Bench press
4. V abs w/physio ball
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Arms up and out
10. Sit ups w/mat
Nutrition Tip:
It is as easy as 1-2-3!
A good rule of thumb is have your meal be 1 part fat, 2 parts protein and 3 parts carbs
You can adapt based on your goals. If I am really serious about cutting weight/seeing muscle gain, I up the protein and lower the carbs (never completely cutting carbs).
Here is an article from ISSA (where I recieved my certification). http://www.naturalbodybuilder.com/nutrientratios.html
Quote of the day:
"Fitness is the goal, aesthetics is a by product…We train for life and the unknown".
Bootcamp- 3 OCT (Wed)
Warm up: run lap .62 miles
Workout:
30 min continuous:
100 jump ropes- reverse direction for last 25
20 bent over row (10 each arm)
15 box jumps
15 push ups
15 wall balls (15# ball)
5 chin up (palms facing towards you)
1 min plank
20 one leg straight leg dead lift (10 each leg)
30 air squats
25 mountain climbers (2 count)
Nutrition tip:
http://caloriecount.about.com/cc/calories-goal.php
Here is a website to show you how many calories to eat. It will help you lose weight, maintain your current weight or even gain weight if needed. Don't put in an end date and it'll tell you when you'll reach your goal by.
http://www.livestrong.com/article/536160-can-eating-too-few-calories-prevent-weight-loss/
This is an article talking about making sure you eat the appropriate amount of calories daily. Eating too few calories is never my problem, haha, but eating 500 calories a day to lose the weight is not the way to do it. We want to lose this weight the healthy way and fad diets or starving yourself is NOT SUSTAINABLE. It is about a lifestyle change, not a lose weight and then gain it back program.
Quote of the day:
"Strive for progress, not perfection"
Bootcamp- 1 OCT 12 (Mon)
Physical Assessment:
WRITE DOWN ALL RESULTS IN YOUR JOURNAL so you can track your gains the next time we do this assessment
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI (google BMI calculator)
Week 1 Challenge:
Write down something each day this week that you like about yourself. One of the things has to be a body part. This is to start off bootcamp with positive thoughts.
Tip:
Important concept to THROW OUT THE WINDOW before you commit to join in 'Fitness Fellowship': "I am going to get bulky if I lift heavy weights"...FALSE. I thought that all my life and did low weights, high reps. My friend Dana Novinskie helped me see the light and I am in the best shape I have ever been by getting over that fear and reaching for the biggest weight I can manage without sacrificing form. I have never seen gains like I am seeing now. Here is an article supporting this and there are many others out there like this. http://jcdfitness.com/2011/08/attention-women-heres-proof-that-lifting-heavy-weights-will-not-make-you-big-and-bulky/
Nutrition:
Start nutritional journals today: Write down EVERYTHING that goes in your mouth and look up the calories.
Verse/Quote for the entire class:
"That which we have seen and heard we proclaim also to you, so that you too may have FELLOWSHIP with us...and indeed our fellowship is with the Father and with his Son JESUS CHRIST" 1 JOHN 1:3
Friday, September 28, 2012
Fitness Fellowship 6 Week Bootcamp Homework
Fitness Fellowship Homework:
These can be done on any 2 days of week...supplements for only working out 3 days per week.
These can be done on any 2 days of week...supplements for only working out 3 days per week.
Week 1:
Walk 10min/Run 15 min nonstop/walk 5min
Run 3 x 5 min running as fast as possible....walk 2 min after each
-if have gps, try to keep pace of each 5min run within 10sec
Week 2:
walk 3 min/Run 25 min nonstop/walk 2 min
2 x 1 miles (10 min if don't have distance tracker) as fast as possible...walk 5 min between
Week 3:
Run 30 min nonstop
walk 3 min/Run intervals for 1.5 mi (or 15 min) - sprinting 20 sec and walking 10 sec until time expires/walk 2 min
Week 4:
Walk 1 hour
Walk 3 min/Run 15 min/walk 2 min
Week 5:
Walk 3 min/run 20 min nonstop/walk 2 min/run 20 min/walk 5 min
Run 4 x 5 min running as fast as possible....walk 2 min after each
-if have gps, try to keep pace of each 5min run within 10sec
Week 6:
Walk 3 min/run 45 min nonstop/walk 2 min
Run 3 x 1 mile as fast as possible (or 10 min)... walk 2 min between each
All running can be replaced with swimming or biking workouts...text me if you will be doing either and I can give you the aerobic alternative
Monday, August 27, 2012
Ben and Cori workouts
Here are a few at home workouts my husband and I have been doing...they have all been great so far!
#1:
Tabata (20 sec on/10 sec off for 4 min each ex)
Burpees
Sit ups
Air squats
Jump rope (double unders if able)
#2:
4x (quick rest between sets to get water)....took us just under 20 min to do
10 burpees with dumbbell thrusters
50 jump ropes
15 pushups
10 wheel abs
20 box jumps
#1:
Tabata (20 sec on/10 sec off for 4 min each ex)
Burpees
Sit ups
Air squats
Jump rope (double unders if able)
#2:
4x (quick rest between sets to get water)....took us just under 20 min to do
10 burpees with dumbbell thrusters
50 jump ropes
15 pushups
10 wheel abs
20 box jumps
Small Group Lady's Workouts
So... a few ladies and I from my small group are getting together every Tuesday and working out and here are the workouts we are doing. We have a pregnant lady who is 1.5cm dilated in our midst, so we keep them fairly mild :)
Small Group Workouts:
Small Group Workouts:
#1:
3x
1 min on/20 sec off
bent over row (switching arms @ 30 sec)
bi curls
bench press
chair dips
air squats
#2:
10,9,8,7,6,5,4,3
DB swings
pushups
sit ups x 2
walking lunges
mil press
Monday, August 6, 2012
Sunday, August 5, 2012
Killer Interval Workout!
I did each exercise for 1 minute, with 15 seconds rest when moving to the next exercise. (you can modify this to 45 seconds of work with 25 seconds rest)
I rested 1 minute between each round and completed 3 rounds.
Weights I used are in parentheses, if no weigh is listed I only used body weight.
3x
1. Goblet Squat (25#)
2. Mountain Climber
3. 2 Arm Dumbbell Swing (20#)
4. T-Pushup (5#)
5. Split Jump
6. Dumbbell Row (10#)
7. Side Lunge and Touch
8. Pushup Position Row
9. Lunge and Rotate (15#)
10. Push Press (10#)
Here is a link to the exercises. The only one I significantly modified is the dumbbell swing (used 2 arms instead of 1)
http://www.starz.com/SiteCollectionImages/Spartacus2009/downloads/MH_Spartacus_Workout.pdf
I rested 1 minute between each round and completed 3 rounds.
Weights I used are in parentheses, if no weigh is listed I only used body weight.
3x
1. Goblet Squat (25#)
2. Mountain Climber
3. 2 Arm Dumbbell Swing (20#)
4. T-Pushup (5#)
5. Split Jump
6. Dumbbell Row (10#)
7. Side Lunge and Touch
8. Pushup Position Row
9. Lunge and Rotate (15#)
10. Push Press (10#)
Here is a link to the exercises. The only one I significantly modified is the dumbbell swing (used 2 arms instead of 1)
http://www.starz.com/SiteCollectionImages/Spartacus2009/downloads/MH_Spartacus_Workout.pdf
Saturday, August 4, 2012
Great 15min Workout
Another modification to a crossfit workout called "Stephanie":
20 sec on/10 sec off for 4 min each ex (called tabata)
sit ups
box jumps
bench press (recommend only bar, 45lbs) or if no bench-do chest press on ball with dumbbells
Should only take about 15min with transitions. For a little cardio addition, I went for a 3 mile run/walk with the family and dogs.
20 sec on/10 sec off for 4 min each ex (called tabata)
sit ups
box jumps
bench press (recommend only bar, 45lbs) or if no bench-do chest press on ball with dumbbells
Should only take about 15min with transitions. For a little cardio addition, I went for a 3 mile run/walk with the family and dogs.
"Barbara" workout
Did a modification of a crossfit workout and really liked it:
5x
10 pull (I did jumping ones with negatives on the way down)
20 push
30 sit
40 air squats
I did it all with no real rest because I wanted to do it as fast as possible since baby was awake and gets bored playing without us fairly quickly :)
5x
10 pull (I did jumping ones with negatives on the way down)
20 push
30 sit
40 air squats
I did it all with no real rest because I wanted to do it as fast as possible since baby was awake and gets bored playing without us fairly quickly :)
Thursday, August 2, 2012
Awesome website
DIYWOD.com.....you can sign up for a free account, check the boxes for what equipment you have at home and they will email you everyday with a workout. In typical crossfit fashion, they are usually very difficult, but you can always modify. If you need any help modifying...give me a shout and I'll try and help...
Wednesday, July 25, 2012
Bat Bootcamp- Day 9-11 (Mon-Wed)
Day 9- Fitness Fellowship workout 10...Motivation: T-3 days till hubby's are home!!!
Day 10-
3x
1 min ex, 1 min cardio
Ex:
1. Lawnmowers
2. side bends
3. bi curl to mil press
4. calf raises
5. front raises
Cardio:
1. jump jacks
2. tip toe cross jump
3. high knees
4. weighted jump rope
5. touch the ground and jump up
Motivation: T-2 Days till hubby's return!!
Day 11-
5 x relay sprints with partner
3 x 10 ab sweepers with partner
5 x relay sprints with partner
Run 2 min/walk 5 min...1.2 miles
Motivation: T-1 Day till hubby's are home!
Day 10-
3x
1 min ex, 1 min cardio
Ex:
1. Lawnmowers
2. side bends
3. bi curl to mil press
4. calf raises
5. front raises
Cardio:
1. jump jacks
2. tip toe cross jump
3. high knees
4. weighted jump rope
5. touch the ground and jump up
Motivation: T-2 Days till hubby's return!!
Day 11-
5 x relay sprints with partner
3 x 10 ab sweepers with partner
5 x relay sprints with partner
Run 2 min/walk 5 min...1.2 miles
Motivation: T-1 Day till hubby's are home!
Bat Bootcamp- Day 4-8 (Mon-Fri)
Day 4- Fitness Fellowship workout 12..."Clear your mind of can't"
Day 5- Fitness Fellowship workout 6, except we did planks with a dumbbell row instead of back ext..."The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
Day 6- 20 min kickboxing, 10 min abs and gluts..."It's not whether you get knocked down; it's whether you get up."
Day 7- Fitness Fellowship workout 11..."The difference between try and triumph is just a little umph!"
Day 8- Fitness Fellowship workout 5..."Just do it!"
Day 5- Fitness Fellowship workout 6, except we did planks with a dumbbell row instead of back ext..."The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
Day 6- 20 min kickboxing, 10 min abs and gluts..."It's not whether you get knocked down; it's whether you get up."
Day 7- Fitness Fellowship workout 11..."The difference between try and triumph is just a little umph!"
Day 8- Fitness Fellowship workout 5..."Just do it!"
Friday, July 20, 2012
Friday, July 13, 2012
Bat Bootcamp- Day 1-3 (Mon-Wed)
Getting ready for our men to come home...we are doing an 11 day mini boot camp...
Day 1- Fitness Fellowship workout 2...1 John 1:3
Day 2- Fitness Fellowship workout 19...Phil 4:8
Day 3-
2x:
1 min jump rope, 1 min ex
1. Bicep Curls
2. Crunches (left, middle, right)
3 Bent over row with dumbbells
4. plank
5. upright row
6. leg walk ups (switching legs @ 30sec)
Verse- Phil 4:13
Day 1- Fitness Fellowship workout 2...1 John 1:3
Day 2- Fitness Fellowship workout 19...Phil 4:8
Day 3-
2x:
1 min jump rope, 1 min ex
1. Bicep Curls
2. Crunches (left, middle, right)
3 Bent over row with dumbbells
4. plank
5. upright row
6. leg walk ups (switching legs @ 30sec)
Verse- Phil 4:13
Saturday, June 9, 2012
Fitness Fellowship- Day 34
Workout:
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Kristi Smith's choice!
Nutrition:
Quote:
"Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses..."
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Kristi Smith's choice!
Nutrition:
Add these super foods to your diet: http://www.goodhousekeeping.com/health/nutrition/foods-help-lose-jan07
Quote:
"Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses..."
Fitness Fellowship- Day 33
Workout:
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Robin Ehrlich's (mom's) choice!
Nutrition:
Find a friend and set up a weight loss competition with a fun reward...a little friendly (as long as it is friendly, of course) competition can really go a long way. Keep in mind however; that although it may be a short term competition to get you jump started on your weight loss, it is a decision you must stick with over a lifetime, so don't do any fad diets to just win the competition.
Quote:
"Whether you think you can or whether you think you can't, you're right!" -Henry Ford
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Robin Ehrlich's (mom's) choice!
Nutrition:
Find a friend and set up a weight loss competition with a fun reward...a little friendly (as long as it is friendly, of course) competition can really go a long way. Keep in mind however; that although it may be a short term competition to get you jump started on your weight loss, it is a decision you must stick with over a lifetime, so don't do any fad diets to just win the competition.
Quote:
"Whether you think you can or whether you think you can't, you're right!" -Henry Ford
Fitness Fellowship- Day 32
Physical Assessment:
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with Day 1, 9 and 21
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Weekly Sticky:
80% of success is showing up! (Way to show up ladies!!!)
Nutrition Tip:
Get and share healthy recipes with friends. It is fun to have people who share a common interest. It also helps to have accountability partners...in faith and in food :) Help encourage one another.
Quote:
"The difference between try and triumph is just a little umph!"
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with Day 1, 9 and 21
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Weekly Sticky:
80% of success is showing up! (Way to show up ladies!!!)
Nutrition Tip:
Get and share healthy recipes with friends. It is fun to have people who share a common interest. It also helps to have accountability partners...in faith and in food :) Help encourage one another.
Quote:
"The difference between try and triumph is just a little umph!"
Fitness Fellowship- Day 31
Workout:
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Sherry Lindsay's choice!
Nutrition:
Keep up with nutrition blogs...here are some of "the best"
http://www.onlineuniversitydegree.org/nutrition-blogs
Quote:
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the heck she is." -Ellen Degeneres
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Sherry Lindsay's choice!
Nutrition:
Keep up with nutrition blogs...here are some of "the best"
http://www.onlineuniversitydegree.org/nutrition-blogs
Quote:
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the heck she is." -Ellen Degeneres
Fitness Fellowship- Day 30
Workout:
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Sarah Husley's choice!
Nutrition:
http://www.nutritionexpress.com/showarticle.aspx?articleid=783
Quote:
"True enjoyment comes from activity of the mind and exercise of the body..."
The last couple workouts are the fitness fellowship member's choice...we get to repeat their favorite workout we have done in the class. This will also help everyone see how much progress they have made.
Today's workout is Sarah Husley's choice!
Nutrition:
Throw out the scale!
Losing fat is the goal. A reasonable and safe amount of fat loss
is 1-2 pounds a week. Any more than that is probably not just fat loss, but
muscle and water loss. Not only is your body weaker after losing muscle, but
your metabolism slows.
The key to measuring how successful you’ve been at losing weight
is not to worry too much about your actual weight, but to monitor how your
clothes fit.
If you need to check your progress to keep motivated, use a tape measure to
measure inches lost or a special scale that estimates body fat. Remember, don’t
just count the pounds! Bottom Line: Gauge your success by your waistline, not
the scale.
Quote:
"True enjoyment comes from activity of the mind and exercise of the body..."
Fitness Fellowship- Day 29
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
*Using a deck of cards have each girl pick a card until the 30 mins is up
30 min total of continuous exercise:
Diamonds = plank w/ dumbbell row (each side)
Spades = 1 leg straight leg dead lift w/ dumbbells (each leg) x 2
Hearts = burpees
Clubs = sit ups x 2
Aces = 1 min wall sits
Face Cards = 10
Weekly Sticky to post on fridge:
Isaiah 40:31
Nutrition Tip:
Drink Green Tea.
From: http://www.nutritionexpress.com/showarticle.aspx?articleid=783
Quote:
"Those who do not find time for exercise will have to find time for illness."
Workout:
*Using a deck of cards have each girl pick a card until the 30 mins is up
30 min total of continuous exercise:
Diamonds = plank w/ dumbbell row (each side)
Spades = 1 leg straight leg dead lift w/ dumbbells (each leg) x 2
Hearts = burpees
Clubs = sit ups x 2
Aces = 1 min wall sits
Face Cards = 10
Weekly Sticky to post on fridge:
Isaiah 40:31
Nutrition Tip:
Drink Green Tea.
Green tea has been widely studied for its effect on weight loss, especially
for its ability to increase metabolic rate and oxidize fat. In one study, green
tea extract containing 150 mg of caffeine and 270 mg of EGCG was shown to
increase metabolic rate by 4% over a 24-hour period. This increase in energy
expenditure equates to an additional 65-200 calories burned a day, which over a
period of one month, equals about 0.6-1.7 pounds of fat loss—just from green tea
alone!
Quote:
"Those who do not find time for exercise will have to find time for illness."
Fitness Fellowship- Day 28
Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up
Workout:
3x
Alternate 1 min jump rope, 1 min exercise
1. Plank
2. Superman on belly
3. Leg walk ups (abs-30 sec each side)
After, 3 x 10 floor sweepers with a partner (3 count-left/middle/right)
Nutrition Tip:
Avoid fried foods!!!
Tip #3 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips
Quote of the day:
"Our health always seems much more valuable after we lose it."
Workout:
3x
Alternate 1 min jump rope, 1 min exercise
1. Plank
2. Superman on belly
3. Leg walk ups (abs-30 sec each side)
After, 3 x 10 floor sweepers with a partner (3 count-left/middle/right)
Nutrition Tip:
Avoid fried foods!!!
Tip #3 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips
Quote of the day:
"Our health always seems much more valuable after we lose it."
Fitness Fellowship- Day 26
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
30 min grinder:
5 pull ups
30 box jumps
10 diamond push ups
25 mountain climbers (2 count)
25 bicycles (2 count)
5 chin ups
10 barbell thrusters
25 reverse crunches
30 weighted calf raises
10 split jumps (3 count)
Nutrition tip:
Ask for dressings and sauces on the side at restaurants.
The dressing on the side tip is #6 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips
Weekly Sticky:
1 Cor 9:24
Quote of the day:
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince." -Vince Lombardi
Workout:
30 min grinder:
5 pull ups
30 box jumps
10 diamond push ups
25 mountain climbers (2 count)
25 bicycles (2 count)
5 chin ups
10 barbell thrusters
25 reverse crunches
30 weighted calf raises
10 split jumps (3 count)
Nutrition tip:
Ask for dressings and sauces on the side at restaurants.
Order dressings and sauces on the side at restauraunts so you can
be in charge of how many excess calories go on your meal. Also, if they bring
out a basket of chips or bread and ask to bring out a second basket- say no. For
chips- grab out a handful and put them on your napkin and then don't go back for
more and for bread- have only one (or none if that is possible).
Weekly Sticky:
1 Cor 9:24
Quote of the day:
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince." -Vince Lombardi
Friday, June 1, 2012
Fitness Fellowship- Day 24
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout: 20 min kick boxing!!!
100 basic punches each arm
15 push ups
50 punch, cross each arm
15 push ups
50 kicks each leg
15 push ups
50 punch, cross, hook each arm
15 push ups
Fast punches in squat position holding light dumbbell (3-5lbs).....start punching slow and then fast as possible at end x 3, each time doing 15 push ups in between
Lunge and then kick in 3 directions (front, 45 degrees, side)- 10 sets each leg- start 5 right, 5 left, 5 right, 5 left
15 push ups
5 min speed bag, 20 sec on/10 sec off
10 min abs and gluts:
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 Russian twist (12 each side)
100 fire hydrants (50 each leg)
Nutrition tip:
Tip #2 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips
Quote of the day:
"It's not whether you get knocked down; it's whether you get back up." -Vince Lombardi
Workout: 20 min kick boxing!!!
100 basic punches each arm
15 push ups
50 punch, cross each arm
15 push ups
50 kicks each leg
15 push ups
50 punch, cross, hook each arm
15 push ups
Fast punches in squat position holding light dumbbell (3-5lbs).....start punching slow and then fast as possible at end x 3, each time doing 15 push ups in between
Lunge and then kick in 3 directions (front, 45 degrees, side)- 10 sets each leg- start 5 right, 5 left, 5 right, 5 left
15 push ups
5 min speed bag, 20 sec on/10 sec off
10 min abs and gluts:
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 Russian twist (12 each side)
100 fire hydrants (50 each leg)
Nutrition tip:
Eat small meals throughout the day. This helps keep your blood
sugar levels stable and gives you more energy all day.
Quote of the day:
"It's not whether you get knocked down; it's whether you get back up." -Vince Lombardi
Fitness Fellowship- Day 27
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
20 sec on/10 sec off for 5 min each ex:
-air squats
-chair dips (10 sec on/20 sec off)
-sit ups
-push ups (10 sec on/20 sec off)
-5 x sprint with partner, back and forth across yard and them tag your partner (rest while partner is running)
-rest
-5 x sprints w/ partner
Nutrition tip:
Create a "no fail" environment in your kitchen. This has been huge for me because I hate to say it, but when it comes to food- I will eventually cave in and eat it if it is there. This also makes it more fun when you do have those cravings, because you can make it a family outing to go get the treat. Also, you have to really want it to drive to go get it, so you'll indulge a lot less.
"Just keep going. Everybody gets better if they keep at it." -Ted Williams
Fitness Fellowship- Day 25
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees
Sandbag Squats x 2
Chair Dips x 2
Dumbbell swings
Plank Walk Ups
Nutrition Tip:
Quote:
"Age is no barrier. It's a limitation you put on your mind." -Jackie Joyner- Kerse
Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees
Sandbag Squats x 2
Chair Dips x 2
Dumbbell swings
Plank Walk Ups
Nutrition Tip:
Turn off the TV. Scientists at the University of
Massachusetts found that people who watch TV during a meal consume, on average,
288 more calories than those who don't eat with the tube on.
Quote:
"Age is no barrier. It's a limitation you put on your mind." -Jackie Joyner- Kerse
Saturday, May 26, 2012
Fitness Fellowship- Day 23
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
Upper Body Day
3x
.62 mi loop
10 Diamond push ups
20 dumbbell chest press on the ball
40 side bends (20 on each side)
10 dive bomber push ups
40 hammer curls (both arms at the same time)
Nutrition tip:
All calories are not created equal. Be careful when buying something just because it is low in fat and calories....look at the sugar content, especially added sugar. According to wiki answers (not always the best source), but 40 grams of sugar a day for a non diabetic is reasonable...I would say very high if you are trying to lose weight. I love yogurt and it can be very good for you because of the probiotics and greek yogurt is a great source of protein, but compare the brands when it comes to sugar so you aren't eating your daily allotted sugar intake in one meal. If something is typically high in sugar, try and keep it under 10 grams per serving.
Quote of the day:
"One man practicing sportsmanship is far better than 50 preaching it". -Knute Rockne
Workout:
Upper Body Day
3x
.62 mi loop
10 Diamond push ups
20 dumbbell chest press on the ball
40 side bends (20 on each side)
10 dive bomber push ups
40 hammer curls (both arms at the same time)
Nutrition tip:
All calories are not created equal. Be careful when buying something just because it is low in fat and calories....look at the sugar content, especially added sugar. According to wiki answers (not always the best source), but 40 grams of sugar a day for a non diabetic is reasonable...I would say very high if you are trying to lose weight. I love yogurt and it can be very good for you because of the probiotics and greek yogurt is a great source of protein, but compare the brands when it comes to sugar so you aren't eating your daily allotted sugar intake in one meal. If something is typically high in sugar, try and keep it under 10 grams per serving.
Quote of the day:
"One man practicing sportsmanship is far better than 50 preaching it". -Knute Rockne
Fitness Fellowship- Day 22
Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up
Workout:
3x
Alternate 1 min cardio, 1 min exercise (lower body day)...do the cardio together and do stations for the exercises
Ex:
1. Barbell straight leg deadlift
2. Wall sits
3. Planks
4. Step Ups holding dumbbell
5. Lunges with one foot behind you on chair
Cardio:
1. Mountain climbers
2. Jumping Jacks
3. Tip toes cross jumps
4. High Knees
5. Weighted jump ropes (small dumbbells...3-5 lbs)
Nutrition Tip:
Choose foods, rich in fiber. You need ( 25 -35 grams of dietary fiber per day). Adding fiber to a diet is easy, just eat plenty of fruits, vegetables and whole grains. A 'fiber one' bar contains 9 grams of fiber in it- for a good snack. Unfortunately it may take your body getting used to that much fiber...it will definitely clean out your system :)
Great article where I got some of my nutrition tips from: http://blog.memorialhcs.org/Memorial-Hospital-Blog/bid/33749/Top-10-Nutrition-Tips-for-2010
Quote of the day:
"It is not the size of the dog in the fight, but the size of the fight in the dog"
Workout:
3x
Alternate 1 min cardio, 1 min exercise (lower body day)...do the cardio together and do stations for the exercises
Ex:
1. Barbell straight leg deadlift
2. Wall sits
3. Planks
4. Step Ups holding dumbbell
5. Lunges with one foot behind you on chair
Cardio:
1. Mountain climbers
2. Jumping Jacks
3. Tip toes cross jumps
4. High Knees
5. Weighted jump ropes (small dumbbells...3-5 lbs)
Nutrition Tip:
Choose foods, rich in fiber. You need ( 25 -35 grams of dietary fiber per day). Adding fiber to a diet is easy, just eat plenty of fruits, vegetables and whole grains. A 'fiber one' bar contains 9 grams of fiber in it- for a good snack. Unfortunately it may take your body getting used to that much fiber...it will definitely clean out your system :)
Great article where I got some of my nutrition tips from: http://blog.memorialhcs.org/Memorial-Hospital-Blog/bid/33749/Top-10-Nutrition-Tips-for-2010
Quote of the day:
"It is not the size of the dog in the fight, but the size of the fight in the dog"
Fitness Fellowship- Day 21
Physical Assessment:
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with Day 1 and 9
-If still no weight loss- take a look at daily food journal and make adjustments accordingly, also we can have additional instruction on the physical areas where you are struggling
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Nutrition Tip:
Get proper rest so the body can recover and repair while you are sleeping. I know that most of us never get this, but if you can get 8 hours of sleep per night you have a greater chance of shedding those extra pounds you want to get rid of. Lack of sleep and stress can be killers on gaining weight- sound familiar anyone?!?! :) I have a hard time going to bed after I put my son down to sleep at 8pm, but the nights I do- I sure do wake up feeling refreshed.
Quote:
"The principle is competing against yourself. It is about self improvement, about being better than you were the day before"
-This is a perfect quote for the self assesment. It isn't about being the best in the class, it is being the best of yourself
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with Day 1 and 9
-If still no weight loss- take a look at daily food journal and make adjustments accordingly, also we can have additional instruction on the physical areas where you are struggling
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Nutrition Tip:
Get proper rest so the body can recover and repair while you are sleeping. I know that most of us never get this, but if you can get 8 hours of sleep per night you have a greater chance of shedding those extra pounds you want to get rid of. Lack of sleep and stress can be killers on gaining weight- sound familiar anyone?!?! :) I have a hard time going to bed after I put my son down to sleep at 8pm, but the nights I do- I sure do wake up feeling refreshed.
Quote:
"The principle is competing against yourself. It is about self improvement, about being better than you were the day before"
-This is a perfect quote for the self assesment. It isn't about being the best in the class, it is being the best of yourself
Fitness Fellowship- Day 20
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
30 min grinder:
30 bicycles (2 count)
20 dumbbell bent over row (10 each arm)
30 box jumps
5 pull ups
15 incline push ups
10 dumbbell swings
20 bi curls with barbell
15 sandbag squats
30 flutter kicks (2 count)
15 tri ext with 1 dumbbell
Nutrition tip:
I have been asked what is the best thing to eat up to 30 min before and after a tough workout. Drink a mixture of carbohydrate and protein before and/ or after a vigorous workout. Ex: A banana and a handful of almonds or make a fruit smoothie and add a scoop of protein powder to it.
Quote of the day:
"Set your goals high and don't stop till you get there" -Bo Jackson
Workout:
30 min grinder:
30 bicycles (2 count)
20 dumbbell bent over row (10 each arm)
30 box jumps
5 pull ups
15 incline push ups
10 dumbbell swings
20 bi curls with barbell
15 sandbag squats
30 flutter kicks (2 count)
15 tri ext with 1 dumbbell
Nutrition tip:
I have been asked what is the best thing to eat up to 30 min before and after a tough workout. Drink a mixture of carbohydrate and protein before and/ or after a vigorous workout. Ex: A banana and a handful of almonds or make a fruit smoothie and add a scoop of protein powder to it.
Quote of the day:
"Set your goals high and don't stop till you get there" -Bo Jackson
Fitness Fellowship- Day 19
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
20 sec on/10 sec off for 4 min each ex:
-push ups
-squats
-back ext- superman lying on the ground
-sit ups
-speed bags (do for 7 min- switching directions each 20 sec)
Run another .62 mi lap
Nutrition tip:
Consume a lean protein source with your meals. If you are going to eat a salad- throw some grilled chicken on top. This lean protein addition will help keep you fuller for longer.
Quote of the day:
"Luck is what happens when preparation meets opportunity"
Workout:
20 sec on/10 sec off for 4 min each ex:
-push ups
-squats
-back ext- superman lying on the ground
-sit ups
-speed bags (do for 7 min- switching directions each 20 sec)
Run another .62 mi lap
Nutrition tip:
Consume a lean protein source with your meals. If you are going to eat a salad- throw some grilled chicken on top. This lean protein addition will help keep you fuller for longer.
Quote of the day:
"Luck is what happens when preparation meets opportunity"
Fitness Fellowship- Day 18
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
20 min as many rounds as possible (AMRAP)- we had stations set up:
10 barbell thrusters
15 chair dips
40 lunges walking with dumbbells (20 each leg)
15 standing mil press
30 weights calf raises
10 Min:
Abs and Gluts
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 Russian twist (12 each side)
100 fire hydrants (50 each leg)
Weekly Sticky: Phil 4:8 (look it up- it is a great one)
-I choose this sticky because thinking about positive things helps you de-stress and stress is one of the number one obstacles of weight loss
Nutrition tip:
Leave a few bites on your plate after a meal and save 100 calories. My friend Dana calls it her "self control bite"- she always leaves at least a bite of food on her plate. No more clean plate club. People say- "but there are starving people in Africa"....which is true, but unless you are shipping that last bite to Africa, the problem in the US is there are too many overweight/obese people.
Quote of the day:
"There is no substitute for guts"
Workout:
20 min as many rounds as possible (AMRAP)- we had stations set up:
10 barbell thrusters
15 chair dips
40 lunges walking with dumbbells (20 each leg)
15 standing mil press
30 weights calf raises
10 Min:
Abs and Gluts
1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 Russian twist (12 each side)
100 fire hydrants (50 each leg)
Weekly Sticky: Phil 4:8 (look it up- it is a great one)
-I choose this sticky because thinking about positive things helps you de-stress and stress is one of the number one obstacles of weight loss
Nutrition tip:
Leave a few bites on your plate after a meal and save 100 calories. My friend Dana calls it her "self control bite"- she always leaves at least a bite of food on her plate. No more clean plate club. People say- "but there are starving people in Africa"....which is true, but unless you are shipping that last bite to Africa, the problem in the US is there are too many overweight/obese people.
Quote of the day:
"There is no substitute for guts"
Fitness Fellowship- Day 17
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
3x
.62 mi loop
10 floor sweepers with partner- partner is standing above you and you can hold their ankles and they will push your feet down to the floor for resistance (3 directions/count)
Wheel barrel races with partner holding feet (25 push ups if unable to do wheel barrels)
Nutrition tip:
Remember the Three R's: Be Reasonable, Realistic and Readjust There is no such thing as a "good food" or " bad food", just bad diets. Learn to balance your intake so that you can enjoy all the foods you love without going
overboard. Practice moderation, burn fuel with regular exercise and enjoy. Take one baby step at a time when making changes. Don't allow food guilt to be part
of your daily menu. Enjoy your meals and the people with whom you share them.
Tip is from this article...http://www.bc.edu/bc_org/svp/uhs/eating/eating-nutritionpeak.htm (#10)
Quote of the day:
"It is a rough road that leads to heights of greatness"
Workout:
3x
.62 mi loop
10 floor sweepers with partner- partner is standing above you and you can hold their ankles and they will push your feet down to the floor for resistance (3 directions/count)
Wheel barrel races with partner holding feet (25 push ups if unable to do wheel barrels)
Nutrition tip:
Remember the Three R's: Be Reasonable, Realistic and Readjust There is no such thing as a "good food" or " bad food", just bad diets. Learn to balance your intake so that you can enjoy all the foods you love without going
overboard. Practice moderation, burn fuel with regular exercise and enjoy. Take one baby step at a time when making changes. Don't allow food guilt to be part
of your daily menu. Enjoy your meals and the people with whom you share them.
Tip is from this article...http://www.bc.edu/bc_org/svp/uhs/eating/eating-nutritionpeak.htm (#10)
Quote of the day:
"It is a rough road that leads to heights of greatness"
Fitness Fellowship- Day 16
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
30 min continuous:
5 chin ups
20 box jumps
10 front raise
25 mountain climbers (2 count)
20 straight leg deadlift with barbell
20 tricep kickbacks (10 each arm)
10 burpees
10 hand to ball transfer or V ups
50 fire hydrants (25 each leg)
10 plank walk ups
Nutrition tip:
Alcohol Advice: Light Libations Beyond " moderation", alcohol is no nutritional bargain. Alcohol is a dense source of hidden calories and a drain on the storage and metabolism of essential nutrients. All things being equal, drinking six beers per week can lead to a 4-5 pound weight gain each semester! If you drink, keep libations light and nutrition at peak by following this alcohol advice:
Quote of the day:
"You have to expect things of yourself before you can achieve them" -Michael Jordan
Workout:
30 min continuous:
5 chin ups
20 box jumps
10 front raise
25 mountain climbers (2 count)
20 straight leg deadlift with barbell
20 tricep kickbacks (10 each arm)
10 burpees
10 hand to ball transfer or V ups
50 fire hydrants (25 each leg)
10 plank walk ups
Nutrition tip:
Alcohol Advice: Light Libations Beyond " moderation", alcohol is no nutritional bargain. Alcohol is a dense source of hidden calories and a drain on the storage and metabolism of essential nutrients. All things being equal, drinking six beers per week can lead to a 4-5 pound weight gain each semester! If you drink, keep libations light and nutrition at peak by following this alcohol advice:
- at social gatherings, make your first drink nonalcoholic
- make any alcoholic drink last an hour to allow for metabolism
- don't top off drinks; you'll lose count
- dietize drinks with ice, seltzer, or spritzer to get a larger volume
without
increased alcohol - for each alcoholic drink consumed, drink an equal amount of water
- moderation is one drink a day for women, two a day for men
Quote of the day:
"You have to expect things of yourself before you can achieve them" -Michael Jordan
Fitness Fellowship- Day 15
Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up
Workout:
3x
Alternate 1 min jump rope, 1 min exercise
1. Bent over row with barbell
2. Bicep Curls
3. Sit Ups
4. Tricep Extensions
5. Upright Row
Weekly Sticky: "I can do all things through Christ who gives me strength" Phil 4:13
Nutrition Tip:
If eating out- before going out or on your smart phone (most of us have them), check the restaurants website for their nutrition facts and pick a meal that you like that is an appropriate amount of calories. If you don't pick a meal before you go, you are more likely to splurge. This is a great way to enjoy eating out...because you don't feel guilty as you leave the restaurant- double win. Also, it is great to check the website because you may think you are getting something healthy, but it is actually worse than something you would rather get. Ex: I used to get the Thai chicken salad at CPK thinking it was healthy and would pass on the pizza...it has over 1,000 calories, yikes...now I have 2 slices of the thin crust BBQ chicken pizza (which I like better anyways) and it is about half the calories of the "healthy salad."
Quote of the day:
"It is the lack of faith that makes people afraid of meeting challenges and I believe in myself" - Mohammad Ali
Workout:
3x
Alternate 1 min jump rope, 1 min exercise
1. Bent over row with barbell
2. Bicep Curls
3. Sit Ups
4. Tricep Extensions
5. Upright Row
Weekly Sticky: "I can do all things through Christ who gives me strength" Phil 4:13
Nutrition Tip:
If eating out- before going out or on your smart phone (most of us have them), check the restaurants website for their nutrition facts and pick a meal that you like that is an appropriate amount of calories. If you don't pick a meal before you go, you are more likely to splurge. This is a great way to enjoy eating out...because you don't feel guilty as you leave the restaurant- double win. Also, it is great to check the website because you may think you are getting something healthy, but it is actually worse than something you would rather get. Ex: I used to get the Thai chicken salad at CPK thinking it was healthy and would pass on the pizza...it has over 1,000 calories, yikes...now I have 2 slices of the thin crust BBQ chicken pizza (which I like better anyways) and it is about half the calories of the "healthy salad."
Quote of the day:
"It is the lack of faith that makes people afraid of meeting challenges and I believe in myself" - Mohammad Ali
Thursday, May 3, 2012
Fitness Fellowship- Day 14
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
2, 4, 6, 8, 10, 8, 6, 4, 2
Chair Dips
Push ups
10 x sprint with a partner (resting while your partner is sprinting)
-in the backyard- there and back
If time left over...work on max pull ups (no more than 10) x 3 with a partner holding legs or supporting back if unable to hold legs. Work on negatives on the way down (coming down as slowly as possible).
Nutrition Tip:
Never dessert alone. If you feel the need to get a dessert at the end of the meal...share it. It is a division of the calories and a multiplication of the fun :)
Quote:
"Don't let what you can't do interfere with what you can do" -John Wooden
Workout:
2, 4, 6, 8, 10, 8, 6, 4, 2
Chair Dips
Push ups
10 x sprint with a partner (resting while your partner is sprinting)
-in the backyard- there and back
If time left over...work on max pull ups (no more than 10) x 3 with a partner holding legs or supporting back if unable to hold legs. Work on negatives on the way down (coming down as slowly as possible).
Nutrition Tip:
Never dessert alone. If you feel the need to get a dessert at the end of the meal...share it. It is a division of the calories and a multiplication of the fun :)
Quote:
"Don't let what you can't do interfere with what you can do" -John Wooden
Fitness Fellowship- Day 13
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
4x
1 min each ex (no rest between ex), 1 min rest at the end of the 5 exs
Thrusters
Russian twist
step ups
chest fly on the ball
weighted jump rope (reverse at 30 sec)
Nutrition Tip:
Plan ahead. If you make a menu for the week and maybe even prep as much as possible at the beginning of the week, you are less likely to eat out due to lack of planning. It will save you money and calories. When I cook, especially if it is a healthy meal, I like to make lots of extras, that way if I don't want to cook one night, I can eat healthy left overs.
Quote:
"There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between". -Pat Riley
Workout:
4x
1 min each ex (no rest between ex), 1 min rest at the end of the 5 exs
Thrusters
Russian twist
step ups
chest fly on the ball
weighted jump rope (reverse at 30 sec)
Nutrition Tip:
Plan ahead. If you make a menu for the week and maybe even prep as much as possible at the beginning of the week, you are less likely to eat out due to lack of planning. It will save you money and calories. When I cook, especially if it is a healthy meal, I like to make lots of extras, that way if I don't want to cook one night, I can eat healthy left overs.
Quote:
"There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between". -Pat Riley
Fitness Fellowship- Day 12
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead squats
Push ups
Dumbbell swings
jumping lunges (2 count)
Sit ups x 2
If time left over...work on max pull ups (no more than 10) x 3 with a partner holding legs or supporting back if unable to hold legs. Work on negatives on the way down (coming down as slowly as possible).
Nutrition Tip:
Take time to eat your food. Put your utensil down as often as possible. Helps you enjoy your food and eat less. Always stop before you feel full, give your stomach time to digest and for it to register that you are full (especially when eating out).
Quote/Weekly Sticky to put on mirror:
"Just do it!" -Nike logo
Workout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Overhead squats
Push ups
Dumbbell swings
jumping lunges (2 count)
Sit ups x 2
If time left over...work on max pull ups (no more than 10) x 3 with a partner holding legs or supporting back if unable to hold legs. Work on negatives on the way down (coming down as slowly as possible).
Nutrition Tip:
Take time to eat your food. Put your utensil down as often as possible. Helps you enjoy your food and eat less. Always stop before you feel full, give your stomach time to digest and for it to register that you are full (especially when eating out).
Quote/Weekly Sticky to put on mirror:
"Just do it!" -Nike logo
Fitness Fellowship- Day 11
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
1 min on, 20 sec off (switching to next ex while resting)
1. Thrusters
2. Flutter kicks
3. Back ext with ball
4. weighted calf raise
5. chair dips
6. weighted jump rope (reversing direction at 30 sec)
7. side bends (switch sides at 30 sec)
8. bicep curls
9. jumping on toes making a cross (switch leg after 30 sec)
10. bicycles
11. standing superman
12. toe taps on the box
13. speed bag (reverse direction after 30 sec)
14. wall sit
15. dumbbell wrist curls seated on ball
Run lap at the end (.62 mi)
Nutrition Tip:
Great article: http://www.medicinenet.com/nutrition/page2.htm
Highlights: Common Nutrition Mistakes- #1: Assuming your choices are better than they actually are #2: Being Confused about Carbs #3: Eating too much #4: Not eating enough-or often enough #5: Taking too many suplements #6: Excluding excersise #7: Believing everything you read about nutrition and weight loss
Quote:
"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it". -Wayne Gretzky
Workout:
1 min on, 20 sec off (switching to next ex while resting)
1. Thrusters
2. Flutter kicks
3. Back ext with ball
4. weighted calf raise
5. chair dips
6. weighted jump rope (reversing direction at 30 sec)
7. side bends (switch sides at 30 sec)
8. bicep curls
9. jumping on toes making a cross (switch leg after 30 sec)
10. bicycles
11. standing superman
12. toe taps on the box
13. speed bag (reverse direction after 30 sec)
14. wall sit
15. dumbbell wrist curls seated on ball
Run lap at the end (.62 mi)
Nutrition Tip:
Great article: http://www.medicinenet.com/nutrition/page2.htm
Highlights: Common Nutrition Mistakes- #1: Assuming your choices are better than they actually are #2: Being Confused about Carbs #3: Eating too much #4: Not eating enough-or often enough #5: Taking too many suplements #6: Excluding excersise #7: Believing everything you read about nutrition and weight loss
Quote:
"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it". -Wayne Gretzky
Fitness Fellowship- Day 10
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
20 min AMRAP:
10 Burpees
25 Airsquats
50 mountain climbers (2 count- 50 each leg)
25 Push ups
5 pull ups
10 Min:
Abs and Gluts
1 min plank
100 fire hydrants (50 each leg)
25 reverse crunch
100 Back kicks (50 each leg)
24 russian twist (12 each side)
50 Lay on back and thrust butt to the sky
Nutrition Tip:
Drink water all day long...bring a water bottle everywhere.
Quote/Weekly Sticky to post on mirror:
"Those that mind don't matter and those that matter don't mind"
Workout:
20 min AMRAP:
10 Burpees
25 Airsquats
50 mountain climbers (2 count- 50 each leg)
25 Push ups
5 pull ups
10 Min:
Abs and Gluts
1 min plank
100 fire hydrants (50 each leg)
25 reverse crunch
100 Back kicks (50 each leg)
24 russian twist (12 each side)
50 Lay on back and thrust butt to the sky
Nutrition Tip:
Drink water all day long...bring a water bottle everywhere.
Quote/Weekly Sticky to post on mirror:
"Those that mind don't matter and those that matter don't mind"
Fitness Fellowship- Day 9
Physical Assessment:
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with Day 1
-If no weight loss- take a look at daily food journal and make adjustments accordingly
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Nutrition Tip:
Eat a big breakfast with lots of protein to start off your day right. You will have more energy throughout the day and you will not be starving come lunch time, which starts the domino effect to an unhealthy dinner time. You can easily snack 600+ calories worth before dinner is even cooked and you don't want to do that.
Quote:
"Clear your mind of can’t". -Samuel Johnson
WRITE DOWN ALL RESULTS IN YOUR JOURNAL and compare with Day 1
-If no weight loss- take a look at daily food journal and make adjustments accordingly
1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups
Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/
Nutrition Tip:
Eat a big breakfast with lots of protein to start off your day right. You will have more energy throughout the day and you will not be starving come lunch time, which starts the domino effect to an unhealthy dinner time. You can easily snack 600+ calories worth before dinner is even cooked and you don't want to do that.
Quote:
"Clear your mind of can’t". -Samuel Johnson
Fitness Fellowship- Day 8
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
*Using a deck of cards have each girl pick a card until the 30 mins is up
30 min total of continuous exercise:
Diamonds = weights calf raises
Spades = air squats
Hearts = Burpees
Clubs = Planks (seconds x 10...if above 6, do 2 sets broken into 60 seconds for set one and remaining seconds for set two)
Aces = 2 min stairs
Face Cards = 10
Nutrition Tip/Weekly Sticky to post on fridge:
If you go out and the meal is big...split it up before the meal and put one half in a box to take home. That way you do not eat it all.
Quote/Verse of the day:
"Motivation is what gets you started. Habit is what keeps you going". -Jim Ryan
Workout:
*Using a deck of cards have each girl pick a card until the 30 mins is up
30 min total of continuous exercise:
Diamonds = weights calf raises
Spades = air squats
Hearts = Burpees
Clubs = Planks (seconds x 10...if above 6, do 2 sets broken into 60 seconds for set one and remaining seconds for set two)
Aces = 2 min stairs
Face Cards = 10
Nutrition Tip/Weekly Sticky to post on fridge:
If you go out and the meal is big...split it up before the meal and put one half in a box to take home. That way you do not eat it all.
Quote/Verse of the day:
"Motivation is what gets you started. Habit is what keeps you going". -Jim Ryan
Fitness Fellowship- Day 7
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
30 min (grinder pt):
20 bent over row (10 each side)
20 seated bi curls on ball
30 box jumps
15 chest fly on ball
20 lawnmowers (10 each side)
10 split jumps (right leg, left leg, squat-3 count)
20 side bends (10 each side)
10 dumbbell or kettle bell swings
20 front dumbbell raise
20 flutter kicks (2 count-20 each leg)
Nutrition Tip/Weekly Sticky to post on fridge:
Don't eat after 830pm!
Quote/Verse of the day:
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it". -Lou Holtz
Workout:
30 min (grinder pt):
20 bent over row (10 each side)
20 seated bi curls on ball
30 box jumps
15 chest fly on ball
20 lawnmowers (10 each side)
10 split jumps (right leg, left leg, squat-3 count)
20 side bends (10 each side)
10 dumbbell or kettle bell swings
20 front dumbbell raise
20 flutter kicks (2 count-20 each leg)
Nutrition Tip/Weekly Sticky to post on fridge:
Don't eat after 830pm!
Quote/Verse of the day:
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it". -Lou Holtz
Fitness Fellowship- Day 6
Warm up: Quick warm up...high Knees, jumping jacks, butt kicks, etc...anything to get your heart rate up
Workout:
As many rounds as possible in 30 min (AMRAP)
Run lap (.62 mi)
50 back ext on physio ball
50 chair dips
Nutrition Tip:
Use smaller plates.
Quote of the day:
"You miss 100% of the shots you don't take". -Wayne Gretzky
Workout:
As many rounds as possible in 30 min (AMRAP)
Run lap (.62 mi)
50 back ext on physio ball
50 chair dips
Nutrition Tip:
Use smaller plates.
Quote of the day:
"You miss 100% of the shots you don't take". -Wayne Gretzky
Fitness Fellowship- Day 5
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
*lunges are done all together, push ups and sit ups are done with a partner (count partners reps when not doing them for push ups and hold feet/count for sit ups)
40 walking lunges (20 each leg) with dumbbells in hands
21 push ups
42 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
18 push ups
36 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
15 push ups
30 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
12 push ups
24 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
9 diamond push ups
18 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
6 diamond push ups
12 sit ups
Total: 240 lunges, 81 push ups and 162 sit ups
Nutrition Tip/Weekly Sticky to post on fridge:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
CrossFit Cofounder Greg Glassman
This is the idea behind the paleo diet you may have heard of...I am not a fan of "diets" per say, but instead a SUSTAINABLE lifestyle change. So, clearly this is not sustainable (for me anyways and probably the average joe), especially in regards to saying no sugar (especially for those like me with a sweet tooth). It is however, an easy mantra if you can't remember what you should and shouldn't eat. Also, meats are great, but eat lean meats whenever possible- chicken, turkey, lots of fish.
Quote/Verse of the day:
"You want me to do something... tell me I can't do it". -Maya Angelou
Workout:
*lunges are done all together, push ups and sit ups are done with a partner (count partners reps when not doing them for push ups and hold feet/count for sit ups)
40 walking lunges (20 each leg) with dumbbells in hands
21 push ups
42 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
18 push ups
36 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
15 push ups
30 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
12 push ups
24 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
9 diamond push ups
18 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
6 diamond push ups
12 sit ups
Total: 240 lunges, 81 push ups and 162 sit ups
Nutrition Tip/Weekly Sticky to post on fridge:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
CrossFit Cofounder Greg Glassman
This is the idea behind the paleo diet you may have heard of...I am not a fan of "diets" per say, but instead a SUSTAINABLE lifestyle change. So, clearly this is not sustainable (for me anyways and probably the average joe), especially in regards to saying no sugar (especially for those like me with a sweet tooth). It is however, an easy mantra if you can't remember what you should and shouldn't eat. Also, meats are great, but eat lean meats whenever possible- chicken, turkey, lots of fish.
Quote/Verse of the day:
"You want me to do something... tell me I can't do it". -Maya Angelou
Fitness Fellowship- Day 4
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
3x
5 pull ups
40 bi curls (20 each arm)
20 step ups (10 each leg)
20 russian twists (10 each side)
5-10 burpees (max possible in one set, but no more than 10)
1 min plank
20 sandbag squats
Nutrition Tip/Weekly Sticky to post on fridge:
Don't go back for seconds!
Quote/Verse of the day:
"I can do all things through Christ who gives me strength" Philippians 4:13
Workout:
3x
5 pull ups
40 bi curls (20 each arm)
20 step ups (10 each leg)
20 russian twists (10 each side)
5-10 burpees (max possible in one set, but no more than 10)
1 min plank
20 sandbag squats
Nutrition Tip/Weekly Sticky to post on fridge:
Don't go back for seconds!
Quote/Verse of the day:
"I can do all things through Christ who gives me strength" Philippians 4:13
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