Workout for Friday, July 31

Happy 16th Birthday to my son Scott!

(Yes, my Father, brother, and son all have July birthdays!)

50-40-30-20-10

Dumbbell push press

Squats

50 DB Push presses, 50 squats, 40 DB push presses, 40 squats, and so on. Try to make this really fast--so just use 5 or 10 lb. dumbbells and blow through it!

Workout For Wednesday, July 29

At church on Wednesday, we did the Bear Complex:

7 times through this cycle without putting the bar down (touch and go at the floor):

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Do this 5 times, resting between as needed.

We also ran 400m

Workout for Tuesday, July 28

Sit Ups

2 times of:
1 minute of maximum number of sit ups
1 minute rest

2 times of:
45 sec. max sit ups
1 min. rest

2 times of:
30 sec. max sit ups
1 min rest

Additionally, do 50 walking lunges and 50 good mornings, not necessarily for time.

Post total sit up reps to comments

Workout for Monday, July 27

Push ups

2 times of:
1 minute of maximum number of push ups
1 minute rest

2 times of:
45 sec. max push ups
1 min. rest

2 times of:
30 sec. max push ups
1 min rest

Additionally, do 100 squats, not necessarily for time.

Post total push up reps to comments.

Workout for Saturday, July 25

20 sit ups each minute for 5 minutes

Immediately:

Tuck jump ladder (do one tuck jump the first minute, 2 the second, and so on until you cannot complete all the tuck jumps required for that minute. Your score is the highest minute completed.)

Workout for Friday, July 24

A workout in honor of Julie Bowers...one for the park.

Walk or run for 2 minutes
Do 20 push ups
Walk or run for 2 minutes
Do 30 lunges
Walk or run for 2 minutes
Do 40 squats
Walk or run for 2 minutes
Do 50 jumping jacks

Record total time

If walking, please walk at the fastest possible pace. If you can, break in to a run every now and then, even if for just 10-20 seconds.

Stolen Moments

I was feeling very restless yesterday. Do you ever have that? I honestly felt like I was in media overload. Obviously, I love my computer and the internet. I also love TV and my iPod. Oh--and my cell phone. But yesterday I just felt...something. So, I grabbed a quilt, my Bible study stuff, a new cookbook, some bug spray and some Starbucks iced green tea (unsweetened, of course) and headed to Hafer Park. I parked near the pond and spread my blanket out in the shade next to the pond. I proceeded to spend the next hour and a half either reading, making a menu/grocery list, or napping. YES, I said napping! I am now one of those people who can fall asleep in the park!

Why have I never done this before? I know I will do it again, even if I just have 30 minutes. The quiet is wonderful. I guess it is not really quiet. I could hear the water sounds, the geese squawking, some children laughing and playing, and a myriad of other quiet noises. These were merely pleasant back notes to my stolen moment of solitude. Coming to the park, I was a bundle of nerves and nervous energy. I left feeling calm and peaceful, renewed and refreshed. Life is filled with obligations, deadlines, demands. Do you think stealing moments like this gives us perspective and makes the rest of our time seem less like drudgery? That was true for me, at least yesterday.

Workout for Wednesday, July 22

When we met at the church today, we did:

Deadlift--1 rep at increasing weight. Everyone got to 163, 174 was highest weight we had available--great job everyone!!!

Overhead Squat--Learned the movement, worked with 15, 25, and 35 pounds

Workout:

50 Box Jumps (Jumped to 14" step)
50 Burpees
50 Double unders (or 150 singles)

Workout For Tuesday, July 21

Happy Birthday to my brother, Bill!

Tabata sit ups

Rest for a few minutes, then:

300 squats--For Time

Workout for Monday, July 20

Planks!

Try to hold each of the following planks for 2 minutes:

Front plank
Right plank
Left plank

Rest a few minutes, then:

Tabata Push Ups

Do-Overs...Again

For the most part, I am a pretty good Zone/Paleo diet follower. But I can tell you that if I allow "just a little bit" of dessert, and "just one piece" of bread into my diet, things start to spiral downward. I have recently allowed the "cheating" to become more the norm, and the effects are obvious.

Two things happened to make me decide to get serious again. First, my husband suggested that we set a weight goal and when we both make that goal we will take a trip together. I don't really love weight goals, but they are easily measurable. I am trying to be very realistic with mine, but I told him I reserve the right to raise it a bit if necessary. And, I am always up for a vacation, especially if there is a beach involved!

The second thing that happened is that I learned several people from our gym are doing a 30 day challenge. Most are doing true Paleo. I decided I would modify and just give up grains and sugar (which I did for Lent) and also Diet Coke (which I have never really done before with success). I will still have small amounts of dairy. We are using Hans Plum's website to record meals and share feelings/difficulties. I was on vacation when this started so I am 5 days late. If anyone wants to join in, I know you would be welcome. Hans offers daily insight/information/inspiration on his website as well.

www.hansplum.com

To me, the support is necessary. I'm so glad I have the support at home from my husband, and I am grateful for the more public support I get from Hans' site, and from you all. Feel free to jump in!

Workout for Saturday, July 18

This is a long one--but remember that tomorrow is a rest day!

For Time:

50 jumping jacks
50 walking lunges
50 good mornings
50 box jumps (or step ups--record height)
50 dumbbell push presses (5-10 lbs each hand)
50 squats
50 tuck jumps
50 sit ups
50 burpees
50 mountain climbers

Workout for Friday, July 17

For Time:

100 sit ups
100 push ups
100 squats

Break these up however you want. Just get them all done!

Workout for Wednesday, July 15

(Happy Birthday, Dad!)

Today when we met at church:

10-9-8-7-6-5-4-3-2-1

Dumbbell swings
Plyo Squats
Sit ups

Deadlift practice, to 144# (Great job girls, by the way!)
Continuing work on learning the clean, with barbell (45#)

Workout for Monday, July 13

50 Burpees for time

Workout for Saturday, July 11

Deck of Cards

Hearts--squats
Spades-push ups
Diamonds--sit ups
Clubs--walking lunge
Jokers--burpees

Values are as follows:Numbered cards=their numberFace cards=10Aces=11Jokers=20Shuffle the cards, start working through the deck and the exercises until completed!

Workout for Friday, July 10

50-40-30-20-10

Double Unders
Sit ups

You can sub 3x single jumps or jumping jacks for the double unders. Remember, this workout is to do 50 double unders, 50 sit ups, 40 double unders, 40 sit ups and so on.

And/or:

Run or walk 5k (3.1 miles)

Workout for Tuesday, July 7

As many rounds as possible in 10 minutes:

5 tuck jumps (see video)
10 mountain climbers (10 each leg)
15 squats

Workout for Monday, July 6

MAX OUT!

You have 1 minute for each exercise.

Do as many as you possibly can within that minute. Rest adequately before you go to the next exercise. Record how many you could do of each one.

Push Ups
Squats

Rest 5 minutes, then:

For time:

100 jumping jacks
10 sit ups
80 jumping jacks
20 sit ups
60 jumping jacks
30 sit ups
40 jumping jacks
40 sit ups
20 jumping jacks
50 sit ups

Use an Abmat or pillow for lower back support on the sit ups. Have someone hold your feet and get after it!

Workout For Friday, July 3

4 rounds for time:

25 push ups
25 sit ups
25 squats
25 walking lunges
25 good mornings

Do the hardest level of push ups that you can for as long as you can before switching (from toes, knees, countertop or wall.) Last time we did this was on May 9.

Only One

Only One

I am only one,
But still I am one.
I cannot do everything,
But still I can do something;
And because I cannot do everything
I will not refuse to do the something that I can do.

--Helen Keller

I love this concept. In this world we can feel so small and insignificant. But we really are not. Each of us has a circle of influence. Your circle includes EVERY person you come in contact with each day.

Are you influencing others in a positive or a negative manner? Or both? For this blog, I concentrate on the pursuit of health and fitness. You may think this pursuit is in general a little selfish. I contend that it is not, and here are some reasons:

• Are you a "crack" dealer in your own home? Whenever I buy processed foods and bring them home for my family to consume, I think to myself, "I am a crack dealer". I hate that! In general, I am capable of staying away from the grains and sugar filled foods. My son is not as disciplined. This is really MY fault though. I didn't really know any better for the first 14 years of his life, but even now I keep feeding his addiction by purchasing the stuff and I DO know better!
• Do you live an "active" lifestyle? Or do people around you think of you as a couch potato? I don't think you even need to utter a word to people--they can tell if you live life in front of the TV or computer. Like it or not--this is influencing others. Get out and have fun DOING things--it is contagious.
• Do you share your health and fitness passion with others? If you appear physically healthy, others do notice and they will want you to share your "secret" with them. Some will be ready to join you, and others will not...be supportive, offer your assistance if they want it, and let them find their own way.
• Do NOT turn people off by being a fanatic! This is very hard advice to follow--especially when you are new and you feel like you have THE ANSWER. Make yourself available--but don't shove it down their throats.
• Be positive, sympathetic, empathetic and non-judgmental. I don't love telling people that the road to health and fitness is DIFFICULT, but it is. The positive here is that it is POSSIBLE. It can be achieved and the hard work only makes it all the more rewarding. Sympathy and empathy are easy for me. I have not been in shape all my life, so I have vivid memories of how hard the road to fitness is, especially starting out. Harder though is to not be judgmental. I think it is important though. No one wants to be judged-especially on something as touchy as their personal fitness. We do not know what a person has been through to reach this point. We either need to invest the time to find out, or we need to make it known that it should not hinder forward progress.
• Be sure to have your OWN positive influences. Do you have a mentor? Do you have someone you can turn to to keep you on track, who makes you feel successful? Don't take these wonderful people for granted--I think they are vital for your own well-being.

This is just an off-the-top-of-my-head list. Can you think of other positive ways you can influence others in the health/fitness quest?

It has been a sad week of Michael Jackson news, but I have heard the "Man in the Mirror" song several times in the last few days and think it is appropriate...

"If you want to make the world a better place take a look at yourself and then make a change."--by Seidah Garrett and Glen Ballard

Workout for Wednesday, July 1

Today at church we will meet in Fellowship Hall. Julie Bowers has generously offered to bring a barbell and some weights--so tonight we'll be learning how to deadlift, and possibly do some other barbell training. Very Fun!