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
Thursday, May 3, 2012
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
Saturday, April 28, 2012
Fitness Fellowship- Day 3
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:
Alternate 1 min jump jack, 1 min stairs, 1 min excersise
1. Chair dips
2. Russian twists
3. Chest fly on the ball
4. V abs
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Miliary press
10. Sit ups
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:
Workout:
Alternate 1 min jump jack, 1 min stairs, 1 min excersise
1. Chair dips
2. Russian twists
3. Chest fly on the ball
4. V abs
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Miliary press
10. Sit ups
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".
Fitness Fellowship- Day 2
Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
30 min continuous:
100 jump ropes- reversing arm direction at 50
20 bent over row (10 each arm)
15 push ups
5 chin up (palms facing towards you)
10 tricep extensions
20 box jumps
20 one leg straight leg dead lift (10 each leg)
10 military press
1 min plank
25 mountain climbers
Nutrition tip:
http://caloriecount.about.com/cc/calories-goal.php
Quote of the day:
"Strive for progress, not perfection"
Workout:
30 min continuous:
100 jump ropes- reversing arm direction at 50
20 bent over row (10 each arm)
15 push ups
5 chin up (palms facing towards you)
10 tricep extensions
20 box jumps
20 one leg straight leg dead lift (10 each leg)
10 military press
1 min plank
25 mountain climbers
Nutrition tip:
http://caloriecount.about.com/cc/calories-goal.php
Here is a website to show you how many calories
to eat daily. Be realistic with your ideal weight and don't put an end date in and it
will give you a date you should get to your weight by eating that number of
calories.
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"
Friday, April 27, 2012
Fitness Fellowship- Day 1
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 using http://www.nhlbisupport.com/bmi/
Weekly tip/sticky note to put up on your wall:
Thank God for my..." (fill in the blank with your favorite body part)
-This is so that every time you look in the mirror you don't focus on the negative, but instead love the body God gave you and vow/commit from this day forward to take care of it :)
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
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 using http://www.nhlbisupport.com/bmi/
Weekly tip/sticky note to put up on your wall:
Thank God for my..." (fill in the blank with your favorite body part)
-This is so that every time you look in the mirror you don't focus on the negative, but instead love the body God gave you and vow/commit from this day forward to take care of it :)
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
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