Lead a Fit and Healthy Life
Fitness/Exercise
Working out with Broad Jump Burpees
01 year ago
by Stephy
in Fitness/Exercise
Its a perfect fall morning — mid to upper 50′s and I rocked this workout – shaving 2 mins off my time. It’s amazing how much better I perform when its not super hot outside. I also think some workouts are made for some people and this one has my name on it — The Stephanie.
warmup
side shuffle
push-ups
check points
skip jumps
corex2
partner dynamax ball drills (you bounce the ball on your partner’s stomach while they hold their feet 6in)
Ball kicks (you hold the ball and partner touches it each time lifting their legs up and down)
25 reverse partner high five push-ups
general stretching
workoutx2
shoulder press 65lbs
broad jump burpees
ring rows x2
25lb KB swing steps
200 m run
Here’s a good video of a Broad Jump Burpee – no equipment necessary:
For some reason I was so tired yesterday — I went to bed at 830p. I don’t even think my kids were asleep yet. I woke up this morning feeling so much better, so I guess it was a good thing.
Plyometrics – Box Jumps
01 year ago
by Stephy
in Fitness/Exercise
Although I was a little stiff from yesterdays run, I was raring to go workout this morning. I am not saying I wasn’t tired — I was super tired but I wanted to go — which makes it that much easier to get up and out. Mikey switched up the workout today because the burpees were taking to long — so we didn’t have to double them which made the workout go faster.
Mikey also helped me realize something I was doing on the box jumps. I have seen people on the boxes able to go right into the next jump without hesitation — they look like a bunny — jump ,land, jump. The way I have been doing it is jump, land, reset, jump, land, reset …. I couldn’t figure out why I couldn’t jump and go right into the next jump. Mikey said you are focusing the landing on the box when you should put your mind on the landing. Sure enough – i stopped concentrating on landing on the box and my jumps were faster! Although to me, it’s also riskier because you may hit your shins on the box because you aren’t looking at where you land. I guess I just have to practice.
warmup
rockette kicks
walking lunges
bounding
backpedal
core
general stretching
placement sit ups
hip rockets
full back extensions
25 bottom up push-ups
workout
15,12,9,6,3
OH Squats 65lbs
burpees
hang clean squats dbs 25lbs
25lb kettle bell SOTTS press
30 box jumps
Another Tool to measure progress: Map Your Run
01 year ago
by Stephy
in Fitness/Exercise
It’s so much easier and goes much faster when you run with a partner — Kimmy and I met on the trail and before we knew it we finished what I just mapped as 7.9 miles. I have been using mapmyrun.com — A great website that helps you keep track of your runs, and helps you map out your runs so you can see the distance. I like knowing how far I have gone and it’s great because you can plot it exactly from your starting point — It’s another tool to gather information about your exercise history so you can track your progress — this tool, together with my heart rate monitor — I know miles ran, heart rate average and calories.
I like using all the tools to help me measure progress. It is something tangible I can look at to evaluate my progress. When I first starting running — 7.9 miles seemed impossible — unimaginable really. Today – while I wouldn’t say it was easy — I had to stop and catch my breath at times, I was not left feeling like I had to stop and go home. Kimmy and I probably could have run some more if we wanted to.
Brain Development is tied to Physical Fitness
01 year ago
Children’s Brain Development Is Linked to Physical Fitness, Research Finds
Another reason why parents should get out there and encourage their kids to be active — it has a lifelong impact in more ways than we even know!
Researchers have found an association between physical fitness and the brain in 9- and 10-year-old children: Those who are more fit tend to have a bigger hippocampus and perform better on a test of memory than their less-fit peers.
A righteous person falls, and then gets up
01 year ago
A righteous person falls, and then gets up:
This is a great message and very relatable to anyone that is working on being fit and healthy –
KB Swing Steps — Not as easy as they look!
01 year ago
by Stephy
in Fitness/Exercise
warmup
high knees
heel to butt
sprints
forward lunges
general stretching
corex2
knee roll ups
knee crunches (keep your hands on thighs and touch your knees each time you crunch)
full body hip missions
50 missions
workoutx2
shoulder press 65lbs
broad jump burpees
ring rows x2
25lb KB swing steps
200 m run
When Michael was going over this morning’s workout — we saw the KB swing steps and thought oh that looks doable — not too bad…HA! Those suckers are tough. When the KB is up in the air is when you take a step and it takes the wind out of you! You kinda look like Frankenstein when you do them — It was a great workout overall though. I finished in 27:48 mins.
Here is a good video/instruction of the Lateral Step Kettlebell Swing.
The World’s Best Tennis Player – CBS Evening News – CBS News
01 year ago
The World’s Best Tennis Player – CBS Evening News – CBS News.
How amazing is this athlete Esther Vergeer? That is all there is to say —
She is Esther Vergeer and her game is wheelchair tennis. By now, it should be called Vergeer tennis; that’s how completely she owns this sport. She has won every singles match she’s played since 2003 – nearly 400 in a row.
“She doesn’t bother with losing, so I could take a few pointers,” said Venus Willliams. “She’s amazing.”
No one, man or woman owns as many championships as Vergeer. She has won 101 consecutive titles: four U.S. Opens, six Australian Opens, four French Opens, three Paralympic titles – and those are just her singles victories. She has plenty more in doubles.
“She’s a fantastic athlete and brought a new level of understanding and exposure to the sport,” said former tennis champion Martina Navratilova.
I Conquered …
01 year ago
by Stephy
in Fitness/Exercise
I have mentioned this before..that I have been working and working at figuring out how to do a double under jump rope move. I have worked on it, whipped the rope against the front of my ankle area, stopped and started over and over again… and nothing….so frustrating…until TODAY! I was able to do a few – not in a row – but a few double unders – is HUGE for me.
Goes to show you even for someone who works out a lot there are things to still conquer. That’s what makes this so awesome — 2+ years of doing boot camp and I have jumped another hurdle! It was a good day, even with those crazy one armed pull-ups put into the mix. Those things are harder than rock — try pulling yourself up with one hand over your wrist that is hanging onto the bar – not easy right?
Warmup
jump rope/practice double unders 2min
corex2
stability ball exchange
frankensteins with the ball
back extensions on the ball
35 push-ups
general stretching
workout 2 rounds
tabatas with weighted vest
hamstring curls with 15lb kettle bells
75lb jerk squats
OH Lunges 45lbs
chest press 90lbs
PT Station
15,10,5
cross over push-ups
25lb kettle bell one arm Snatch press (rep each side)
one armed pull-up (rep each side)
Childhood Obesity in AZ
01 year ago
Here & Now: Childhood Obesity in AZ
Here and Now talked to Janet Foote and Beth Jacobs, both from the College of Public health at the University of Arizona, about the increase of childhood obesity and what can be to to improve the health of kids in Arizona. KJZZ listeners offer their personal solutions to the problem.
Fall morning workout
11 year ago
by Stephy
in Fitness/Exercise
I woke up to a lot of fog. It was so foggy that I couldn’t figure out where to turn — so it was good someone turned into the right street so I had someone to follow. It usually takes me about 15 mins to drive to camp in the morning if I don’t hit all the lights but if you add in fog or some other weather, it adds probably another 5 mins or so.
Mikey is switching it up daily during the month session – so you never know what workout you are going to be challenged with in the morning. What was happening was if there was a particularly challenging workout — especially if it included a long run — people wouldn’t come, so now no one knows what workout it is going to be — and we are all surprised.
Warmup
rockette kicks
backwards lunges
bounding
back pedal
corex2
placement situps
hip elevators
full back extensions
25 bottom up push-ups
general stretching
workout
2mi run
15,12,9,6,3
behind the head shoulder press 65lbs
25lb kettle bell squats x2
inch worms
25lb db jack hammers x 2
Starting off a boot camp workout with a 2mi run just doesn’t seem right – does it and on a Monday? That is just down right cruel but that’s what a good workout is — grueling and some would say cruel. I got to the end of the 9 rep round which is quite a bit behind last week but I think we were given less time to finish today. I will take it never the less!
