Archive for the ‘Get it OFF!’ Category

884923e0-3916-46e4-b385-186ae604a8fbSomeone cancelled out of boot camp last night, and my other participant was half an hour late this morning. So by the time she arrived at the park, I had already completed the warm-up & four rounds of the first set of exercises below.

I let her know the bar was moved up (generally this elicits a rather loud “oh no”), and that I had three rules:

You are not allowed to tell me no, nor what you will or won’t do.
You are not permitted to say “can’t”. That means you’ve already given up and that makes for a crap workout.
You can’t say “sh**t” (it’s her favorite word).

Anne is a friend from church. She also works at my doctors office, knows my PCP and my weight loss doctor. Anne started seeing my personal trainer last year (I drug her to a session). Admittedly – I get after her quite a bit to be more active – she gets mega props though: she’s lost somewhere between 50 & 60lbs! For a woman who recently turned happily 60, that’s incredible!

Saturday Boot Camp WOD

Warm Up
Forward Lunges: 15 reps (each leg)
Side to Side Squats: 15 reps (each leg)
10 Incline Push Ups

Set 1:
Quick Step Ups: 20 reps (quick breather) and 20 reps (3x)
Incline Push Ups: 15 reps (3x)
Incline Jump Backs: 15 reps (think half-burpee with a bench) (3x)

Fourth Round: 30 seconds of each in set 1

Set 2:
High Knees: 30 seconds fast (3x)
Jumping Jacks: 15x (3x)

Fourth Round: 45 seconds of each in set 2

Set 3:
Dumbbell Swings: 10lbs – 30 reps (2x)
Toss & Squat: 6lb Medicine Ball – 15 reps (2x)  Anne ate the ball once

Nike-Blazer-ACG-Premium-X-Ray-1

Sneaker Porn Diaries

A Fraction of my Sneaker Porn Collection

I didn’t intentionally set out to have a zillion pair of sneakers out on the porch (technically more sneakers could be found in a bin, in a box over in the storage closet, in a plastic garbage bag, or in a New Balance box which presently doubles as a door stop device). The sneaker pile is a daily reminder I no longer weigh 360ish pounds…

33inches (and a carpet)

McChubby v McSassy

McChubby v McSassy

No matter what happened over the last day, week, month, or year on your health journey – don’t let all that bizniz dictate how today will turn out. Just get up and GO!

Start

I want to give a MASSIVE shout out to Wanda D!

Wanda has a heart condition where her heart pumps about 30% to capacity (I reserve the right to correct this – I have another friend who’s lungs are functioning low, so I may have the numbers slightly off), she also has crummy kidneys which requires daily dialysis treatments. Last week at a short girls lunch out, Wanda told us she was going to come to boot camp, she felt motivated by me (sometimes that may not be the best thing to like about me, but I’ll go with it).

After the holiday I sent her an email with a short to-do list. Nothing major, I just wanted to make sure her health was first and foremost, but I didn’t hear back. My friend Anne said Wanda was still coming to class, and so was she! I was thrilled!

So thrilled in fact, I bypassed all three of my alarms (my anxiety and sleep issues don’t have the best timing). Thank God I have Momma Hen Anne who came to the house to make sure I was okay, it’s not like me to just not show up without a heads up.

Anyways, we all made it to the park and a had a really great time. I chased after Anne to keep up, coached them both through each exercise so they wouldn’t hurt already stressed joints, and they weren’t allowed to say “I can’t”.

Wanda did an incredible job! The woman with the heart condition, with crummy kidneys, who clearly stated she would take a nap as soon as she got home…she not only kept up but set the pace.

If these two feisty gals who are forever 21 can meet up at 7:00 on a crispy Saturday morning and allow me to chase them around a park for an hour – you can too. It’s just about healthy choices. And no healthy choice is a bad one (oh, and her doctor cleared her to participate!).

Wanda, you were awesome. Thank you for allowing me the opportunity to work with you and Anne this morning.

Workout of the Day

-Walking Lunges x 3 with KBands cone markers
-Three brisk laps around the park
-Squats 15×3
-Rows w/KBands straps 15×3
-Triceps extensions w/KBands resistance bands (yellow and green) 15×3
-Pull downs w/KBands resistance bands (yellow & green) 15×3
-Biceps curls R&L w/KBands resistance bands (yellow & green) 15×3 per arm

Hey, check out the workout of the day!

What did YOU do??

http://spfitdet.com/2013/08/23/friday-wod/

 

Only Your Best. No Excuses. Never Quit.

Only Your Best. No Excuses. Never Quit.

 

justdoit

Check out the Work Out of the Day :

http://spfitdet.wordpress.com/2013/08/11/workout-of-the-day-saturday-boot-camp/