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!
Wednesday, July 25, 2012
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!"
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