Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval)
7 -MIN WARMUP
· Jump Rope Training - use this as your warm up - Set your timer for 15 rounds and two intervals of 10 and 15 seconds. You will complete 15 rounds of 20 seconds of jump rope work and 10 second of rest. Try to change the style of your skipping for each interval. One more thing, if you don’t have a jump rope - then do high knees, jumping jacks, scissors, or something similar to get your heart rate up and your legs working. (I did not count by jumps but down the road we will).
· For this workout you will need your Interval timer. Set your timer for 12 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 50 seconds. Your goal is to push as hard as you can during each 50 second interval to complete as many reps as possible for each exercise. The 10 seconds in between is just enough to write your reps down.
My scores for this workout: 1-22-11 (beat all my old reps from 1-15)
Shoulder Push-ups – 38 reps (you are in a rev V-butt up)
Prisoner Jump Squats – 70 reps (squat jumps)
Mountain Climbers – 108 reps (each jump counts as 1)
Clapping Push Up on your knees– 28 reps Jump Lunge – 56 total reps(alternate lunge with jump)
Bicycle rotation Abs on floor – 94 reps (each knee to elbow counts as 1)
Single Leg ext - Tricep Push-ups (on knees) – 23 reps
Forward & Backward Lunge w/ single leg Jump Up (left) – 22 reps
Forward & Backward Lunge Jump Up (right) – 25 reps
V-Up Side Crunch (left) – 30 reps V-Up Side Crunch (right) – 30 reps
Burpees with a jump – 12 reps
Cheers - Patty
Pumping iron, running, or dancing your way through a salsa class at the gym usually makes you feel great, right? But when you are fighting a common cold, you may wonder if you should put your workouts on hold. The best advice is to be flexible with your exercise routine.
The Common Cold and Exercise
“Research has shown that when someone has a cold virus, in general, it is safe to exercise,” says Leah Mooshil Durst, MD, medical director of the Friend Family Health Center, Inc., and clinical associate at the University of Chicago. “There is no difference in how the body responds to exercising when it is fighting a cold virus. Some of the participants in [a] study even said they felt better from their exercise session in spite of their colds, but this did not help them get better faster.”
Infectious disease specialist Catherine Liu, MD, assistant clinical professor in the division of infectious diseases at the University of California, San Francisco, agrees. “Exercising with a cold or the flu is probably unlikely to cause complications if you do not have other medical problems,” says Dr. Liu. “However, if you have an underlying medical condition such as asthma, heart disease, or other medical illnesses, you should check with your doctor first, as exercise may worsen an underlying medical problem.”
Moderate exercise does not lengthen your illness or make symptoms worse, but it may not shorten illness or reduce symptoms either. One possible benefit for people who are generally well-hydrated is that exercising can break up congestion, notes Dr. Durst, but if you are dehydrated from being sick, your congestion could worsen.
When You Can Exercise With the Common Cold
“When you are sick, the most important thing to do is listen to your own body,” advises Liu. You can exercise if:
· You want to and have the energy.
· Your symptoms are mild, such as just a runny nose.
· You have been fever-free for 24 hours.
When You Shouldn’t Exercise With the Common Cold
Avoid exercise when:
· You have a fever.
· Your body aches.
· You have a cough.
· You have flu symptoms, such as vomiting, diarrhea, or rash.
· You have a cold along with chronic health concerns, such as heart disease or asthma.
NEW Hot Tub & Pre Summer Bikini GOAL – Time for the “Get Your Bikini Ready Challenge”. It starts and finishes with a bikini/bathing suit picture. Come on ladies – let’s get real““ The more transparent we are, the more accountable we will be. Accountability = honesty = real results. You can’t lie to yourself or others in a bathing suit. Join today: Reply to this email if you want to be added to the Challenge. You will make it official by Signing the Bikini Contract. This is not a “six pack abs goal”. The Goal is about having the confidence to put on a bathing suit and feel like a beautiful fit female, no matter what! It is the “pride in ownership” in our own body that makes us winners. Start date –Waist Measurements, Body fat% and Bikini Picture due by Jan 22nd. This will include a workout commitment of 4 days a week minimum. I will send out a calendar that you will use as a fitness log. Walking counts! It is an 8 week Challenge. Results will be due March 22nd, with Final Results for everyone due in by April 1st. You must complete 4 days a week of some type of exercise (walking counts), and then turn in your fitness log, measurement, bodyfat and after picture (in your bathing suit) to be added to the drawing. I know some of you are working on your own personal goals, which is perfect. The challenge might help you stay on board“.. Also - This will go hand in hand with our 2011 Fitness Testing Challenge. So it is a big Challenge. If you have not had your fitness tested in 2011 -see me to get started. If you need a nutritional jump start – go back to your Jeans Challenge journal and nutritional rules. Complete the questions and keep your food journal with 90/10% cheats. It works! If it is not broke – don’t try to fix it. Let me know if you have any questions. Good Luck - Patty
360 Days to Get 2011 Right
I just finished my most recent workout, day two workout of the New Year. I feel great – Motivated and on fire – How about you?
My New Year pledge: Do not over train to the point of injury.
Whatever... the point is this: Excessive demand, workload and expectation are distressing and counterproductive.
If you always work out in the fast line you always crash and burn - leading to injury, boredom and lack of results.
Do you see where I'm going with this? Slow down. Take it easy. Steady as she goes. What's the rush?
We're always working on it. Right?
So“..What is your goal? What are you working towards? Do you plan on getting to a finish line or is this for life? Calm down if you miss a workout due to things beyond your control. Calm down if you ate that “thing” you think is bad. One day at a time – knowing you are always doing your best. Do not obsess, know your limits and chill when you need to chill, because we have 360 more days to figure it out““
Think about it!
Stay healthy and happy with life, family and friends. Remain balanced, confident - and as always - a fit female!
Tweak of the Week: Burn 100 Calories Anywhere
Exercise will help you reach your weight-loss goals — we know that. But a recent Scottish study of roughly 20,000 adults also found that exercise reduces stress, eases anxiety, fights depression, and boosts happiness and energy levels. The study found that participants could get these benefits with as little as one 20-minute workout per week.
While we recommend more than one workout per week for weight loss, anything is a good start. In fact, you don’t even have to hit the gym to burn calories! The study found that almost any type of physical activity works: cleaning your house, gardening or brisk walking.
If you can’t fit in a full-on workout, here’s a list of activities that will burn around 100 calories. As an added bonus, most of these motions have to be done anyway, so by tweaking them just slightly you’ll be burning more calories while cleaning your house, yard or car.
How to Clean and Burn Calories
Do these chores at a brisk pace. Try not to take breaks and use some elbow grease to get things sparkling. It might also help to turn on some tunes and time yourself, trying to do it a little faster each week.
Washing Windows — 30 minutes will burn about 150 calories.
Doing the Dishes — Skip the dishwasher and do them yourself to burn 75 calories in 30 minutes.
Rearranging Your Room — 30 minutes of moving furniture burns 225 calories.
Vacuuming — Burn about 100 calories in 30 minutes.
Painting — Tired of your beige bedroom? Pick a new color and burn roughly 100 calories per 20 minutes of painting (think Karate Kid).
Cutting the Grass — Mowing the lawn will burn 160 calories in 30 minutes, as long as you’re pushing the mower yourself.
Washing the Car — Burn about 150 calories in just 30 minutes (bikini optional).
Gardening/Raking Leaves – The digging and raking you do are big-time calorie burners. You can burn up to 100 calories in just 15 minutes!
Biking — A leisurely bike ride (approximately 10 mph) will burn more than 100 calories in 40 minutes. Grab the family and get pedaling!
Swimming — No need to go all Michael Phelps here. Just a 15-minute slow swim will burn about 100 calories.
Frisbee — A fun 30-minute Frisbee toss with your kids or friends will burn about 100 calories and hardly seem like exercise at all.
Pushing a Baby Stroller — Pushing a stroller burns about 60 calories in 20 minutes. Don’t have a baby? I’m sure your relative, friend or neighbor will be happy to lend you theirs.
Walking — It’s one of the simplest ways to burn calories because you don’t need anything to get started. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.
Dancing — Who doesn’t love to shake it? 20 minutes of dancing at a moderate pace will burn 100 calories. As Lady Gaga says, “Just Dance!”
*All of these numbers are based on a 150-pound individual.