Tuesday, July 30, 2013
Program tweek for August Challenge
The upright rows work better with the wide squat. Have Fun!
Did you know building up your shoulders can help make the waist line look smaller. So need this.
Monday, July 29, 2013
August Challenge
Here's the new challenge for August. July kicked my tail. I didn't make it to five miles or all the hills, but it kept me trying, so I'll keep working to get there. I've recently started Herbalife and I truly feel it has made a difference in the way I feel stronger, more energetic and recovery is shorter. My runs increased from 2 1/2 to 4.2 miles without stopping this past month. It was nice to see progress in the build and also in the shrinkage, just a little around the waistline, but I might find those six packs after all with the better nutrition.
3 exercises
3 exercises
to do for the challenge. Squat with shoulder fly - hold dumbbells and take arms out from side and up as far as you can go. Do that for set number or for time on specific days.
Lunge with overhead press - step out, press up, then back up and step out with other side. Do both legs for # of step outs.
Wide squat with Tricep kickback - spread feet just past shoulder width and turn feet out a little, holding arms in at side press weights (dumbbells) back until arm is straight but not hyperextended or locked.
Stay down in squat positions until all movements are completed.
Thursday, July 18, 2013
Self Acceptance
Today was an eye opener for me. I actually accepted myself a bit more. This growing old thing that I've been fighting isn't as bad as I thought it was. Today I stopped by to meet with my sponsor with Herbalife to set up a Smoothie Party at her shop next month ( Aug. 18th, 2:00 @ Green Leaf on Kansas St. in Lansing - Be there). Anyhoo - She has a Tanita body composition scale that has more screening capabilities then the one I bought when I started chemotherapy. Body water % was as issue for me during that time. I kicked the shoes off and stepped on. It read body weight, body fat %, body water %, muscle mass, physique Rating DCI/BMR (number of calories to eat a day to maintain), Metabolic age, bone mass, and visceral Fat. This was totally cool to see what it said versus what I thought I. I will say I did a little dance on Metabolic Age = 17. Yeah!! and my bone mass was good.
It was a nice feeling to know that the working out this summer is making a difference even though the six pack is still covered with a layer. It will eventually go - I plan to keep after it.
If you would like to see what your body %'s are please feel free to come to the party. Or give me a holler, we can schedule a time to meet for one.
Self acceptance - it's a good thing.
Have a great weekend.
It was a nice feeling to know that the working out this summer is making a difference even though the six pack is still covered with a layer. It will eventually go - I plan to keep after it.
If you would like to see what your body %'s are please feel free to come to the party. Or give me a holler, we can schedule a time to meet for one.
Self acceptance - it's a good thing.
Have a great weekend.
Saturday, July 13, 2013
Week 8 of summer program
Week 8 hmmm, what should you be doing? TRAINING!! Easy enough said, but doing is another thing. So many things keep popping up and getting in the way. Well, you need to make the time. Wh
en you come back we are starting with testing to get maxs' and to see just how much will you put into a workout. No - not the beep test. The Gauntlet, or at least a modified version of it for jumpers, throwers, sprinters. 800, 400, 200. Men 2:45, 60, 28 1 minute rest between. Ladies 3:15,70, 33. If you are doing the workouts you will be ready.
My strength and conditioning class has been an eye opener. The workouts will be different then last year. We will utilize Genesis as a team more this year.
So for week 8 Tuesday is an even day (July Challenge) 4 miles with run 600, walk/jog 400, run 600, walk/jog 400. Get at least 3 miles done before you hit the track for the 600's.
Thursday PLyos you are in stage 3 now. Follow the design from the Plyo Progression chart. Check May and June post if you need to see it again.
Friday cross-training at least 40 minutes
Saturday sprints - 10 x 100.
Weight training is still high volume low intensity. Keep the rest period short - cardio between sets will be a great addition to the program - jumping jacks, jump rope, box hops. keep the heart rate up in the zone.
Did you know that getting bigger in the shoulders actually helps to make the waist line look smaller. So, I bought new dumbbells today.
Email me. Let me know how you are doing?
facebook.com/momsthecoach
See you soon.
en you come back we are starting with testing to get maxs' and to see just how much will you put into a workout. No - not the beep test. The Gauntlet, or at least a modified version of it for jumpers, throwers, sprinters. 800, 400, 200. Men 2:45, 60, 28 1 minute rest between. Ladies 3:15,70, 33. If you are doing the workouts you will be ready.
My strength and conditioning class has been an eye opener. The workouts will be different then last year. We will utilize Genesis as a team more this year.
So for week 8 Tuesday is an even day (July Challenge) 4 miles with run 600, walk/jog 400, run 600, walk/jog 400. Get at least 3 miles done before you hit the track for the 600's.
Thursday PLyos you are in stage 3 now. Follow the design from the Plyo Progression chart. Check May and June post if you need to see it again.
Friday cross-training at least 40 minutes
Saturday sprints - 10 x 100.
Weight training is still high volume low intensity. Keep the rest period short - cardio between sets will be a great addition to the program - jumping jacks, jump rope, box hops. keep the heart rate up in the zone.
Did you know that getting bigger in the shoulders actually helps to make the waist line look smaller. So, I bought new dumbbells today.
Email me. Let me know how you are doing?
facebook.com/momsthecoach
See you soon.
Monday, July 1, 2013
July challenge has begun
Today's workout was to be 50 situps, 40 squats, 30 lunge steps, 20 burpees, 10 push ups and 1 minute planks - front, side,side and supine.
Since I'm using a workout app I thought I'd stay with it on the exercises it includes. Here is where today's workout ended.
situps 96,
squats #25 98
lunge step #10 30
Burpees 20
Push up modified to knees 71
chin ups pull and hold 10
planks F,S,S,Sup 1 minute each
WOSS suspension trainer
rows 30
calf raises straight, out, in 3 x 20
ham curls 30
pike and pull throughs 12
I realized that even though I'm left dominate, that arm is no longer the stronger arm. Mainly because I had to learn to pull right in archery. New goal is to get the arms strong and balanced.
Tonight will be a walk with Hubby 3-4 miles.
Tomorrow is 3 miles, 10 easy hills and 100 jumping jacks.
Get to it. Don't let the challenge limit what you do.
Since I'm using a workout app I thought I'd stay with it on the exercises it includes. Here is where today's workout ended.
situps 96,
squats #25 98
lunge step #10 30
Burpees 20
Push up modified to knees 71
chin ups pull and hold 10
planks F,S,S,Sup 1 minute each
WOSS suspension trainer
rows 30
calf raises straight, out, in 3 x 20
ham curls 30
pike and pull throughs 12
I realized that even though I'm left dominate, that arm is no longer the stronger arm. Mainly because I had to learn to pull right in archery. New goal is to get the arms strong and balanced.
Tonight will be a walk with Hubby 3-4 miles.
Tomorrow is 3 miles, 10 easy hills and 100 jumping jacks.
Get to it. Don't let the challenge limit what you do.
Friday, June 28, 2013
Tuesday, June 25, 2013
week 5 and week 6
We are on week 5 of training. Have you noticed you are doing a lot of crossfit type of training on Tuesdays? Working your aerobic capacity if you are moving from one to the other on the exercises and runs.
This week (Tuesday)was shuttle runs on the grass from 5 meters to 40 meters with returns at every 5 additional meters.
Next week (Tuesday) will be 100m strides 80-85% squeezed between 100 jumping jacks at the end zones. Then walk/jog back to the starting end zone.
Burpees 25 are in the end zones with the 100m down the middle. Get the picture?
Lunge steps 20.
Mountain man 50 toe taps
Push ups 25
100 crunches
50 side sit ups L at one end R at the other end.
On your core exercises I want you to make them cardio. Last suggested was jump ropes between sets of exercises.
In week six do 10 burpees after each set of 25 core exercise, then give yourself 20 more seconds of rest (get a drink) before doing the next exercise.
Don't cheat on the burpees. But you don't have to jump up at the top of them - not yet anyway.
Plyo routines you are still in stage 2. I hope you have found a box or step to use. Don't be too worried about the height right now. If you can only use a step, at least you are doing it.
Friday cross training is 30 minutes.
Saturday Anaerobic work for week 5 is 8 x 100. 90% with walk back. You can keep these in the grass for the easy on the body.
Week 6 will be 4 x 100, 4x30,4x50,4x80. 90%
If you have fallen away from the program, jump back in. We want to be in shape when we come back so we start at a higher level than we did last year.
How much weight have you lost? Or have you maintained as seen a change in the way the clothes fit? The bellies have got to go. Cardio on the core exercises will do it. Not slow and steady crunches.
COME BACK WITH A SIX PACK.
This week (Tuesday)was shuttle runs on the grass from 5 meters to 40 meters with returns at every 5 additional meters.
Next week (Tuesday) will be 100m strides 80-85% squeezed between 100 jumping jacks at the end zones. Then walk/jog back to the starting end zone.
Burpees 25 are in the end zones with the 100m down the middle. Get the picture?
Lunge steps 20.
Mountain man 50 toe taps
Push ups 25
100 crunches
50 side sit ups L at one end R at the other end.
On your core exercises I want you to make them cardio. Last suggested was jump ropes between sets of exercises.
In week six do 10 burpees after each set of 25 core exercise, then give yourself 20 more seconds of rest (get a drink) before doing the next exercise.
Don't cheat on the burpees. But you don't have to jump up at the top of them - not yet anyway.
Plyo routines you are still in stage 2. I hope you have found a box or step to use. Don't be too worried about the height right now. If you can only use a step, at least you are doing it.
Friday cross training is 30 minutes.
Saturday Anaerobic work for week 5 is 8 x 100. 90% with walk back. You can keep these in the grass for the easy on the body.
Week 6 will be 4 x 100, 4x30,4x50,4x80. 90%
If you have fallen away from the program, jump back in. We want to be in shape when we come back so we start at a higher level than we did last year.
How much weight have you lost? Or have you maintained as seen a change in the way the clothes fit? The bellies have got to go. Cardio on the core exercises will do it. Not slow and steady crunches.
COME BACK WITH A SIX PACK.
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