A couple workouts to start the week

Mon: 15 mins of cardio as hard as you can go.
100 tuck crunches 50 squat jumps

Tues: 45 mins of cardio keeping your heart rate in the fat burning zone
100 push ups

Update on our contest: This last week when I weighed myself I was about a pound lighter and body fat was the same. It was also at 5pm. I did my original measurements at 8am.

Exciting news: My work TI Fitness moved to a bigger location this weekend. We are now located on the Southwest corner of Greenfield and Warner. It is Awesome! Stop by and say hi!

I have been working with the youth the past couple weeks which has been great. I have two groups of kids. One on M/W and one T/TR. It's $75 a month for twice a week for an hour. If you want to get your kids involved or know someone else that does let me know!

Extreme Measures...

So at work we started a contest with all of the Staff. We have 8 weeks starting August 5th to see who can make the most progress as far as inches, body fat and weight. Some of us are trying to lose and some are trying to gain. Here are my before pictures:

 So my beginning weight and body fat are:
Weight: 126.5 BF%: 23.1

My goal weight is 115 and my boss was suppose to set my goal for body fat.

Our next weigh in day will be August 22nd. Wish me luck!

 One of the things that is going to make me most successful in this contest is making sure I'm eating healthy and drinking enough water. I know for most people this is the hardest part because we all have something we like to eat but shouldn't eat. Here are some things I have done to help:

 So I made some homemade meatballs using some seasoning and an egg. I discussed with a friend how meat shrinks when you cook it so next time I will make the meatballs bigger to get them closer to the weight in ounces I want. I prepackaged some grapes and oranges so all I have to do is grab the bag and it's in the portion size I want. I love cucumbers.

 Here is the scale I bought off of Amazon. It had Awesome reviews and was very affordable. By the way I LOVE my pink counter tops!

This the a bodybuilding book I decided to buy because one of my clients and I want to enter a show. I was told this is the best book out there by a few people so I'm excited to further my knowledge and try some things out.

WOW! Just DO it!

Tues: 100 jump squats, 5x30 sec sprints

Wed: 100 push ups, 5x30 sec push up hold (see picture)

Thurs: Alternating 5x1min of high knees/ 5x1min of jumping jacks and 5x1min of squats

Fri: 100 push press with DB's (5-15lbs)

Sat: AB Blaster @ TI Fitness from 9:30-10:30

Mon: 50 supermans, 100 crossover crunch (100 each side)-feet on the ground but knees up, bring one knee to chest and bring opposite elbow to reach your knee and down and then repeat on the other side.

Tues: 300 shuffles and 200 calf raises

August 9th-August 13th

Tues:

Superman rock 5x10 reps
Rocking like a boat back and forth





Leg raises 100 reps-If this bothers your lower back then don't bring your legs down as low to the ground


Wed:

Dumbbell Flys                        
75 reps (10-40lbs)
Be careful when you set your weights down to rest. Don't just drop them

75 Step-ups on each leg. Find a bench or chair to use.  A curb is probably not high enough. Keep your body upright and not leaning to far forward.







Thurs: 
100 dips on bench (Classic picture I found)
100 crunches WITH ball (not on)

Fri:
SL hip bridges 50 each
Keep your knees even when coming up.
                                               
                                    



                                                  100 each leg. Side leg raises.
                                                  Keep your abs as tight as you can.
                                                  Don't forget to breath.

 Cardio:
 Complete 45 mins every other day.
On your off days, complete 6 mins straight of jump roping, jumping jacks, or skater hops.


Saturday: Come to FIT MATRIX at TI Fitness at 10am. Located on the Northeast corner of Lindsay and Warner. It will be an Awesome workout and it's FREE!

Monday's workout

Monday:
10 min of jump roping. Make sure you stay on your toes.

75 Front shoulder raises

-Make sure you keep your Abs tight and don't swing your arms. It should be a controlled movement the whole time.

New Week, New Workouts

So hopefully everyone got today's workout done! I posted it very late but in time for those early risers.

Here is what I want you to do for the rest of the week.

Tues:

 50 jumping lunges on each leg
This is an Awesome! exercise for your legs and butt. Do them right and you should feel them the next day!

100 sit-ups with wt. (5-25lbs)
-you can also just hold the weight in your hands low to your chest and press it up in the air when you sit up. This will make your arms tired but also give you some momentum.









Wed: 
100 SL calf raises (so yes each side!)

100 shrugs (20-65lbs) So make sure you pull your shoulders back and then when you shrug, come straight up. Don't roll your shoulders.








Thurs: 
10 rounds of tabata for: (total of 10 mins)
Supermans (B) and 6inch holds (A)

A                                                                        B

Fri:
75 bench presses with a reasonable weight
100 sumo squats with med. ball swing (6-15lbs)




    CARDIO: Remember that if you do your cardio everyday then you will really see the benefits!

• Tues I want you to complete a mile as quickly as possible (walking or running or some of both)
• Wed 10-1 min sprints with 30 secs. in between to rest
• Thurs take a nice walk for 30 mins. (Please walk)
• Fri 20 mins as hard as you can
• Sat complete at least 2 miles on a machine you choose or running or walking. The only machine excluded is the bike. Sorry.

Have a GREAT week and work hard!

Monday's workout

100E Single Arm Tricep row
100 windmills

Cardio: 45 min. As hard as you can go walking, jogging or on a machine or your choice. Enjoy