Sunday, June 19, 2011

Sprints and Alligator Crawls

ok guys....another day outside, with my love. : ) i actually have improved on my sprint speed by one second! woohoo!! I had it in my mind on my way to meet keith that today would be better. my goal was 2 seconds faster, but i will take the 1! like they say, aim for the stars, you just might hit the moon! anyways, these exercises are very challenging for me. i've always been good at yoga and such so this new phase of life is more about accessing a stronger, more wild me. it's good for my mind and my body. creating new possibilities. it doesn't matter how fast you go, you just have to access and ignite the drive. that's what starts the movement. it, you, i will get stronger and faster...if this is what we're going for. i am. these are things that for some reason i always believed i couldn't do.....at the same time always wishing i was in good shape and athletic. so, i'm just going for it. i'm 34 and i plan on being in my best shape ever by the time i'm 35, actually 36...i'm almost 35. my plan.......diet, exercise, prayer & meditation (gotta stay connected) and helping others become their best selves ever. i'm putting myself out there so other people who want to better themselves but aren't sure if they can.......know that they can! come join me!!! it's a challenge but it feels better to work at it than not....let's do this!

Wednesday, June 8, 2011

Harbor Days


Yesterday we arrived at what we like to think of as our "second home", Mt. Harbor. It's on Lake Ouachita in Hot Springs. It's in the woods, we stay in a cabin, and we can bring our babies, Shiva and Lady. It is so peaceful for all of us. To be immersed in nature, to feel a complete sense of restoration. And of course the spa......I indulged myself in a lovely green tea/seaweed body treatment. It was just what I needed to complement my restoration.
We went to a spring and filled up some water jugs to take home. I have been wanting to do this for a long time. A dear friend of ours has been doing this for a long time and the water is so clean and pristine. Finally I have made it to the spring myself and have glorious water to take home. It will be a staple at our home from now on!

Rest is essential in any health promoting lifestyle. We actually build our strength during rest. Breakdown happens during the output of energy. Building back up only happens during rest. Here, we are able to rest our minds and our bodies. Still getting movement by way of walking the dogs around and bits of hiking if we choose. And allowing ourselves to completely be still. Be still and listen to the water, the birds, the wind, the leaves.....fills up my soul. These things are essential to my overall well being. I am so grateful!

Sunday, June 5, 2011

You Say Sunday Afternoon Siesta, We Say Sprint-time

We are staying true to ourselves and our program.  That's how it works, you set a goal, commit, show up and do the work, and get ready for the results.  It's not easy, but we never said it would be.......Whatcha waiting for? Come join us!

We followed our Sprint Routine (found in a previous post, for those playing along at home)

We got it done today, and here's the evidence:

"Child's Play"

So that's me, Keith, the first time I picked up a weight.  My grandma got me interested in weight-training (she is off-camera and actually is the one who handed me the weight there in the pic).  See how proud I look; she's telling me that I'm a natural!  Thanks, MeMa!
Alright, alright, not really......

First of all, we are still full speed ahead on our fitness goals for our beach trip that is coming up.  My weight-training work-out on Saturday was challenging but very good for me.  Let me start out by saying that Jami and I were in a good friend's training gym that has no AC! Sweating came easy for a noon workout.  So, Jami had her workout going on and didn't mind me being there with her slinging my sweat around, sucking up some of the oxygen, and occasionally grunting and maybe even cussing the weights.  It was one of the workouts in my "Triple Threat" program.  I did the "Olympic Weightlifing" component; so, it included exercises working multiple muscle groups with complex joint movements, a great way to spend the middle part of a Saturday. 

OK, here's a look into one component of the "Triple Threat", everything was 3 sets with 5 reps (except I did 4 sets 10 reps on both DB Jump Squats and Single-Arm Kettlebell Swings):
*I always do at least a 5 Minute Warm-Up with Dynamic Stretching/Dynamic Movements (Dynamic means that I do stretching that involves movements that mimic those movements that will be involved in the workout itself.  This warms up both my Central Nervous System and muscles)
  1. DB Jump Squats
  2. Single-Arm Kettlebell Swings
  3. BB Clean
  4. BB Snatch Pull
  5. BB Push Press
  6. Alternating Medicine Ball Plyometric Push-Ups
  7. Medicine Ball Diagonal Sledgehammer Slams
             DB = Dumbbell
             BB = Barbell

Wednesday, June 1, 2011

Beachbody Bootcamp: Keith's "Full-Court Press" Workout

Hello, USA, coming at you from a pretty warm, sunny, Southern day.  I feel good that I knocked this workout out early in the day.  I can't lie to you, I felt good in the gym this morning.  Some days you're just a little more "ON" than others.  Today, it was ON! Alrighty, down to business, here's what went down.  As you can read from the post title, today there were a lot of push exercises.  This was a chest building workout if you were looking from some categorizing.  It's an upper-body workout which I did on purpose because my legs are still sore and rebuilding from our sprint day on Monday.  You have to be smart with your training, allow the body to rest and the muscles to recuperate and re-grow. 
Here it is:

I warmed up with my TRX Suspension trainer.  If you've never heard of or used one of these, I encourage you to check it out.  It is great for body-alignment and strengthening the core.  If interested, let me know, I'd be happy to demonstrate and teach the benefits of using the TRX.  I did some incline pushups and inverted rows using the TRX.  I was warming up my chest, core, and back getting it ready for the same movements in the "meat" of my workout.
Remember, this is a chest dominant workout and with warm-up took about a hour to complete.

EXERCISE                                          SETS               REPS
Crossover Pushups (on box)                       3                    20
BB Bench Press                                        2                    15
Incline Bench DB Chest Press                    2                    10
Plank DB Row                                           2                   10 ea.
Pushups                                               AMAN                50
DB Bench Press                                        1                AMAP
Incline Bench DB Triceps Extension            3                   10
Chinups                                                     3                    8
DB Seated Shoulder Press                          3                   12
Seated DB Alternating Curl                          3                  10 ea.
Cable Side Woodchops                               2                   15 ea.
Reverse DB Woodchops                             2                   15 ea.
____________________________
BB = Barbell
DB = Dumbbell
AMAN = As Many As Needed
AMAP = As Many As Possible