Cori Bryan's Workouts: June 2012

Saturday, June 9, 2012

Fitness Fellowship- Day 34

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..."

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

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!"

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

Fitness Fellowship- Day 30

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.

http://www.nutritionexpress.com/showarticle.aspx?articleid=783

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.

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!

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."

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."

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.

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).

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

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:

Eat small meals throughout the day. This helps keep your blood sugar levels stable and gives you more energy all day.

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

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.

Tip #1 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips

Quote:

"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:

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.

#10 tip from: http://health.yahoo.net/experts/eatthis/25-best-nutrition-secrets

Quote:

"Age is no barrier. It's a limitation you put on your mind." -Jackie Joyner- Kerse

Cori Bryan's Workouts