Archive for April, 2011

This is an old challenge workout I have used in the past with clients….GOOD LUCK!

For the strength portion, you can split it up however you would like as long as you complete all repetitions.

  • 1 mile run for time
  • 100 pull ups
  • 200 push ups (good form, so if that means knees down, that’s what it means!)
  • 300 squats
  • 1 mile run for time

Possible modifications:

  • only 100 of each
  • use a band on the pull ups
  • use a low bar, like the move-able bar on the smith squat machine for pull ups (or a bar on a playground!)
  • do full sit ups instead of pull ups

Ideas to get through it:

  • do all repetitions in a row, break after each 10 or 20
  • do 10 pull ups, 20 push ups, 30 squats….10x
  • do the pull ups, then squats, then push ups
  • come up with your own way to do it!
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Healthy Highways

Posted: April 18, 2011 in Nutrition

I guess I forgot there is absolutely nowhere to stop and get something even remotely healthy to eat while traveling on the road. Make sure as you plan your travels through the spring and summer you think ahead!  Here are my “rules” when traveling.

  • Try to work out and more importantly, stretch on travel days (loosen up, burn some energy)
  • Hydrate the night before and during your travels, even if it means extra stops along the way
  • If you will be on the road for meals, pack them
  • Pack healthy snacks, veggies, fruits, nuts, etc. to munch on when everyone gets bored
  • If its sold at a gas station or attached to a gas station, DON’T EAT IT
  • Try, try, try, NOT to eat fast food! (boy, I wish I had the power to create “healthy pit stops” along all of our highways…we have so much fast food in this country, i.e. every mile on every major highway)

Enjoy your spring breaks, weekend weddings and vacations over the next few months- but don’t let them ruin all of your hard work along the way!

Very, very excited to be visiting Charlotte this week!  Aaron and I leave on Wednesday afternoon- traveling for a long weekend, he is best man in his best friends wedding!   It’s been 2 months since I was last  in the queen city and I am definitely itching to see everyone.

I know this may not work for many of you- but I am teaching on Thursday morning at Harris Y 9:45am, Power Hour.  Hope to see a bunch of you there!  Any preferences on a work out? Anything you just miss so much you can’t stand it?!

WORKOUT:

5K, 3.1 miles

Inside or outside 5K loop, on a trail, or track: Stop at each 1/2 mile for 50 of something super fun :)

  • .5 = 50 push ups
  • 1.0 = 50 squats
  • 1.5 = 50 squat thrusts (burpee w/o push up)
  • 2.0 = 50 alternating lunges
  • 2.5 = 50 full sit ups (might want to find a grassy area for this one, or pick from above to repeat)
  • 3.1= 50 push ups

Break this up into 5 sets of 10 if needed, keep good form!  ENJOY!

(This could also be done on the rower, elliptical or bike.  Rower, row 800M each round. Elliptical, same as above.  Bike, 1 mile each round for a total of 6!)

Today we finally put the new tires to use on a less traveled hill in the back of our neighborhood.  (Pic of the aftermath below…included a sledgehammer!)  It inspired me to write this work out, hope you get a chance to enjoy it soon! 

No equipment needed! (Can be done inside or outside)

Warm up, 3 min plank hold

3x

  • 20 push ups
  • 20 squats
  • .20 on treadmill @ 5 incline OR up and down good sized hill outside!

2x

  • 10 burpees
  • 20 lunges ea side (rt then lft)
  • .20 on treadmill @ 5 incline OR up and down hill outside

1x

  • 20 jump fwd w/squat thrust and bk (double leg jump fwd, down to burpee without push up, stand up and jump back to start!)
  • 20 calf raises
  • .20 on treadmill @ 5 incline OR up and down hill outside

Finish with another 3 minute plank hold!

Aaron’s Workout #2

Posted: April 4, 2011 in Kettlebell, Weights

Here is another Aaron inspired workout featuring, you guessed it, Kettlebells!  (I switched around a few exercises that were just plain NUTS)

1.5 mile warm up run

5x

RIGHT side only 1st, then LEFT side!

  • 5 KB swings
  • 5 KB squats
  • 5 KB high pulls (see Lingo)
  • 5 KB clean and press (when weight is cleaned, flip to outside of wrist to press)
  • 5 KB shoulder press (remember weight is flipped on outside of wrist)
  • .25 sprint after you do RT and LFT sides, preferably up a hill :)

Post your results and thoughts!

**Modified version, same as above, but performed with one heavy weight!

PS- LOOK WHAT AARON AND I GOT! Now we can really convince our neighbors we are crazy :)  And, I can show some new clients what some of you in Charlotte already know:)