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
Saturday, May 26, 2012
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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