Final September Weekend Challenge: 09/29/2012

Everybody needs a challenge, and some of us challenge ourselves more than others. Despite that last bit, I have a challenge for you. This workout was brought to us by Spartan Race, which is known to be one of the toughest challenge runs in the nation. So give this one a try, and go ahead, break a sweat or two!

Warm-up:

25 jumping jacks

25 side jacks or Heisman's 

20 min run @ a conversation pace (a pace that would allow you to have a conversation during)

Main strength set (try to make it last for 3 set):

10 burpees

10 jumping lunges

5 pull-ups

10 body weight squats

5 box jumps

Cool down:

Stretch for 10 minutes

Cardio Now; Not Later: 09/27/2012

The sooner you start a cardiovascular regimen the healthier your heart will become. True fitness is measured by heart health and not by how much you can lift. Make sure that you make your heart a priority and get at least 3 30- 40 min sessions of cardio a week. Try making your session even more fun by doing crazy races like a Zombie Run.

Cottage Cheese: 09/25/2012

If you are looking for a way to add extra lean mass, or just want to increase your protein intake look to cottage cheese. It is a low cost, high protein alternative to expensive protein supplements. Add it to your favorite foods or spice it up with some paprika or other spice. Cottage cheese is packed full of quality whey protein that has been proven to be very effective when looking to add lean mass. Add it to your diet today.

Cardio Blaster: 09/24/2012

Looking for a way to kick up your cardio a notch? Try this on for size. Marcus Martinez from MBodyStrength brings a new workout that features sprints and resistance training to bring you a challenge for your standard sprint interval training. If you like to challenge yourself weekly then I highly recommend giving this workout a try. The good this is that you can take it at your own pace, so pushing yourself til' you vomit is only an option, not a requirement.

Exercises:

Joint Mobility Warm-up:

Light jog around field
Sprint warmup drills: (high knees, carioca, side shuffle, skips)
2x50yd at 70%
5x25yd @90%
5x50yd @ MAX Effort

Workout:

Alternating Snatch to Catch: 60 seconds
Alternating Pistol Grip Clean and Pistol Grip Toss: 60 seconds
Alternating Flips: 60 seconds
Inverted KB Pushup: 15-20
100 yd run (as fast as you can)
Walk back to rest 
Repeat for a total of 4 sets.


Set 5 Cones 5 yards apart.
2 sets of "Suicides"
Rest 60 seconds between 

Finish with 2 mile run

Video:

Worksite Wellness: 09/20/2012

Take Time to Relax at Work

Rereleased by popular demand! Here are ten quick and easy ways to relax while at work to reduce stress, aid in improving your circulation, calm your eyes, and lift your spirit.

1 --     Putting a plant at your desk will bring you back to nature. A simple and easy plant to take care of is a  lucky bamboo plant. They are cheap and require very little care.

2.--Give yourself extra time to get there. Whether it is a business meeting or for your work shift. Make sure that you arrive at your destination early. This will calm your spirit and save you from the stress of running late.

3---Give your eyes and yourself a rest for 10 to 15 minutes. In other words, take a nap. A little shut eye never hurt anyone and a little rest can revitalize your mind, body, and spirit.

 

-     -- Play soothing music at your desk or office. Your mind can be calmed by the soothing power of music. Please, make sure that it is OK to play music at your work station before actually pressing play. Remember that our goal here is relaxation.

5---Take a moment to take some deep breaths. Breathe in through your nose until you feel the air fill up your entire body and breathe out through your mouth. Do this three to four times, or until you feel relaxed.

-----Try to maintain a clutter free desk. Looking at a messy desk will stress you out by making you think that there is unfinished business. A clean desk also gives the image that you are on top of your game and that you can finish your work.

7---Clean up your email inbox. Like having a messy desk; having a messy inbox can also stress you out by making you think that there is unfinished business. A good way to keep your email box is to immediately delete email that you know are of no importance to you, and to respond as soon as possible to those that pertain to you.

8---Laugh with a co-worker. Laughter truly is the best medicine, and it is best when shared with someone you like.

9---If possible change your light bulbs. Fluorescents can be straining to the eye, so replace them with LED lights that are easier on the eye and save just as much energy.

1--   Meditate for 5 to ten minutes. A meditation is different than a nap. When you meditate you can either try to clear your mind of all thoughts or of something pleasant. When you meditate; focus on your breathing, close your eyes, and remove all negative or bad thoughts from your mind. Some people might find it important to play calm and soothing music in the background.

*****Oh, yes, and stretch! Don't forget to stretch. Sitting at a desk for several hours can be very hard on the body and can make it tense up. Stretching is a good way to get the body moving and to reduce injury risks that can stem from repetitiousness motions..

Increase the Burn; Add Sprints: 09/19/2012

Increase the caloric burn of your run workout by adding intermittent sprints. This will break up the monotony of a long run, make your run a tad more exciting, and add more of a challenge to your run. Want to add sprints but you are newer to running? Try doing a run - sprint - walk combination, the choices are endless when it comes to fitness. Go out and just do some sprints!

From the Couch to a 5k: 09/16/2012

Everyone at one time or other became a person who started an exercise program or running program. If you are just now thinking about starting a running program and would like to move up into the word of running then this app is for you. Or maybe you know someone that needs a little assistance, then maybe you can recommend this app to some one. The app is $1.99, but is full of features. There is even a feature that will give you discounts on select 5k enrollments. Discounts on fun runs, that on its own is pretty cool. This is a must have for anyone just starting out or getting back into running!

What the developer says about the app:

The OFFICIAL CoolRunning Couch-to-5K plan, brought to you by Active.com!

This is the OFFICIAL CoolRunning Couch-to-5K® beginner training plan, brought to you by Active.com! This oft-imitated program has helped thousands of new runners get off the couch and train for a 5K. Spend just 20 to 30 minutes, three times a week, for nine weeks, and you’ll be running 3.1 miles!

This mobile version gives you all the tools you need to get motivated, get inspired, get connected with others, and track your progress – right from the palm of your hand, wherever you go! The C25K training program is perfect for beginner runners or anyone seeking to get in shape, and stay in shape.

The Active.com Couch-to-5K (C25K) Mobile App was designed by our trainers to ensure you get the support you need to achieve your goals:

• Customize your experience and select your interactive coach (training personality) - Constance, Billie, and Sergeant Block – who will motivate you and keep you on track

• Train at a sensible pace starting with a brisk walk, then walk/run for about 20 or 30 minutes followed by a cool down, three times a week

• Gradually challenge yourself as you progress – The training program starts slow to accommodate new runners and you can repeat weeks if needed, then move ahead when you feel you're ready

• Track your progress right on your Android device or log on to Active.com Trainer to view detailed charts of your improvement and track calories

• Listen to your favorite music and sync the C25K app with your own playlists

• Stay on course with FREE GPS support to track your running routes, distance and pace

• Get the support you need and share your progress with your friends on Facebook or connect to largest running support community on Active.com Trainer

• Get hooked up with an exclusive discount to register for a 5K in your area

You're not alone on the road to reaching your goals - We’re here for you, every step of the way.

Now there really isn't any reason to not live a healthy and active life. But for those that seen to always come up with one, there is now no reason you can't train for your very first 5k. Get this app and get running!!!!!!!!!

You can find the app at Google Play and at the iTune App Store

So you can now run, or have always been able to run 5ks!

Once your have graduated from Couch to 5k try out 5k to 10k. 5k to 10k can be found at Google Play and at the iTune App Store

Swing Set Abs: 09/13/2012

Your world is full of equipment to workout with, just look around and see what is there for you to utilize to make the most of your exercise program. Jeff Cavaliere leads us in a program for the abs using a swing set. Yes, you read that right a swing set. Here is the breakdown for the program. You can obviously do as many sets as you want, just make sure that your form is good to avoid any injury.

Exercises:

Hanging Straight Leg Ab Raises x 10
Hanging Oblique Knee Raises x 10 each side
"TRX" Seat Knee Tucks x 20
"TRX" Seat Skier Tucks x 10 each side
"TRX" Single Leg Knee Tucks x 10 each side
Seat Rollouts x 10-20 reps



Video:

Believe in Exercise: 09/07/2012

Exercise is not only working out to make sure that you have a hot body, lose weight, or will live to be 100. It is also finding a physical activity that you enjoy, believing in it, and making it a part of your life. Go out and find something to believe in that MOVES you!

Kettlebell Explosion: 09/06/2012

Part of the fun with exercise is creating your own workout. If you like creating your workouts but need a certain layout to add to your routine then kettlebell explosion is for you. Kettlebell explosion uses the concept that was created by exercise science researchers to give you a cardiovascular workout while using resistance training. The formula is easy and many people have adapted its concept to make it work for them. With kettlebell explosion the concept is to get in as many reps as possible in a 2 min time frame with 1 min rest in between exercises. You pick the exercises, you pick the weight (keep it on the low side), and you determine how many sets you do. Although the ultimate goal is to successfully perform 5 sets.

Set and Reps:

5 Sets (do as many as you can, but try to reach at least 3 sets)

activity 1 - 2 min

rest - 60 sec 

activity 2 - 2 min
rest - 60 sec

activity 3 - 2 min
rest - 60 sec

activity 4 - 2 min
rest - 2 min

Remember you get to chose the exercises, but here is an example:


activity 1"around the worlds" - 2 min
rest - 60 sec

activity 2 "kettlebell jerk & clean" - 2 min
rest - 60 sec

activity 3 "figure 8" - 2 min
rest - 60 sec

activity 4 "Russian twist" - 2 min
rest - 2 min

Try to keep it full body!

Keeping time during this could be a pain, but with the wonder of smart phones there is an app for it. Have fun!!!!!!!

September Workout: 09/05/2012

Focus on Strength by Using the Time-Volume Training Method

Warm-up:  5-10 min

·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles

o   Hold stretch for 2x20 sec each stretch

·         5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)

·         30 sec Jumping Jacks / 30 sec Jump Rope / 30 sec  Prisoner Squats

Time-Volume Training (sets x reps) Perform 1-2 exercises for one or two individual muscle group(s)

                Alternate your upper body days from your lower body days.

·         Select a weight that you can lift 10 times

o   Each block (exercise) is 15 min (Rest 10-30 seconds in between resistance intervals)

·         First section

o   Do 3 reps  / Rest 10 sec / Do 3 reps / Rest 10 sec / Do 3 reps / Rest 10 sec…etc

o   Continue until you can no longer do 3 reps with a 10 second rest*

§  *If you can make it 5 min without  getting tired in the first section than you should up the weight

·         Second section

o   Do 3 reps  / Rest 20 sec / Do 3 reps / Rest 20 sec / Do 3 reps / Rest 20 sec…etc

o   Continue until you can no longer do 3 reps with a 20 second rest

·         Third section

o   Do 3 reps  / Rest 30 sec / Do 3 reps / Rest 30 sec / Do 3 reps / Rest 30 sec…etc

o   Continue until you can no longer do 3 reps with a 30 second rest

Cool Down

·         Walk 800m or jog  ½ mile laps

·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back

o   Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)

·         Do regular warm up

·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)

o   Core – pick three or more of your favorite core exercises and perform them to fatigue 

·         Do regular cool down

Weight loss tip:  Wind sprints are a great way to increase your fat burn.   

Go for a Hike: 09/03/2012

Going for a long walk just might be one of the most enjoyable forms of exercise that one can get. You get to enjoy your surroundings, discover new areas to explore, and feel closer to nature. Take the time to get to know your world!