Lead a Fit and Healthy Life
Fitness/Exercise
It’s a mental game
01 year ago
by Stephy
in Fitness/Exercise
Yesterday I went for a run when I woke up. The weather was yet again perfect running weather so of course I had to make the best of it! I ran about 5 miles again – but honestly, it was a struggle. With the cooler air, I have more issues with my asthma. The cold air goes into my lungs and my breathing becomes harder. But I just slowed down when I felt like I had to instead of giving up and going home. As I have said before — any exercise is GOOD exercise.
I’ve been watching the Discovery show ‘ Surviving the Cut’ about the military special forces training and have really been inspired by it. Not in the ‘i want to join the military’ way, but just the push yourself further even when you think you have no more to give. It’s more mental than physical. Your body can do it even when you think you are totally spent.
Welcome to the Gun Show, Boys!
31 year ago
I was shopping recently and came across a t-shirt in the men’s dept that was a stick figure with muscles that said welcome the gun show and I wanted to get one for my friend – Ms Connie B. She has the most amazing arms and has worked hard for them. Well they didn’t have any small sizes so I asked my good friend Karina – a designer to create one for me. And I Love what she came up with!!
Cooler Temp Make for an Easier Workout
01 year ago
by Stephy
in Fitness/Exercise
Thought I would share some of the pics we took on our weekend trip to NJ/NYC. This is a pic of me and kids with the Brooklyn Bridge in the background when we stopped at the South Street Seaport.
Warmup
high knees
forward walking lunges
heel to butt
sprint
corex 2
knee roll ups
crunches
hip missions
50 push-ups
general stretching
workout
15,12,9,6,3
OH Squats 65lbs
burpees x2
hang clean squats dbs 25lbs
25lb kettle bell SOTTS press
30 box jumps
It was a challenging workout and I made it to the final round before I ran out of time. I will finish next week though – you can be sure! It really was a great week of workouts for me. I feel good and have a lot of energy. I really think it has to do with the cooler temps.
Group Training Wednesday
01 year ago
by Stephy
in Fitness/Exercise
Group training – new session. This week I am raring to go workout. If you stop and think about how you feel afterwards, you realize how great it really is. Even when you finish one of those workouts where you are sore almost immediately, it really is a great sign that your body is training. Maybe it’s me and I’m crazy, I love the high of a good workout.
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 SOTTS press
jumping pull ups
A 2m run to start your day
01 year ago
by Stephy
in Fitness/Exercise
Today is the start of school for the kids in my county. Hannah is heading into 3rd grade and my baby Nate is heading into 1st grade but first time in Public School. As usual, I headed to boot camp before taking them to school on their first day.
Today’s boot camp was tough!
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
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
I got to the beginning of the 3 rep round finishing 3 reps of BTH Shoulder Presses before time ran out. What a hard workout this one was. Starting off with a 2m run really wears you down and then to have to still move on — you do burn a lot of calories though!!
A Goal Attained -Bikini Shot
11 year ago
I told myself that I would get in a bikini this summer and not be embarrassed and here I am – this past weekend in a BIKINI!
Labor Day Workout
01 year ago
by Stephy
in Fitness/Exercise
New session started this morning and all I can say is I hope this is a sign of Fall. The weather was perfect. And even though its Labor Day — there is no holiday from boot camp.
Warmup
rockette kicks
backwards lunges
bounding
back pedal
corex2
placement situps
hip rockets
full back extensions
25 bottom up push-ups
general stretching
workout
15,12,9,6,3
power clean squats
farmer run 20lb db (200,100,50,100,200m)
wall ball squats x 2
1000m run (12,6)
Handstands or modified box handstand push-ups x 2
Now I have a confession to make — I have never been able to do a cart wheel and I don’t have the timing right which affects doing a handstand. So I did try to do a few with some help from Michael but I opted to do the box hand stand modification because I really have to work on form. After the workout — I did it a bit and started to get the hang of it and I think with more practice it will come. It’s not the upper body strength that is an issue for me — it’s timing and mental strength that I need to focus on. It’s always cool to try and conquer something new physically for me — so that and double unders will be my focus until I get them!
Weighted Push-ups
01 year ago
by Stephy
in Fitness/Exercise
As if push-ups aren’t hard enough – now Melicious has to bring weighted push-ups to my attention!
You can count on her, always!
Dulles Day Plane Pull to benefit Special Olympics
01 year ago
I will be participating in the Dulles Plane Pull this year on Sept 25th which is in support of the Special Olympics. My trainer Michael Thrash has organized a team to compete and we are very excited as none of us have ever entered this event. How many times have you seen the signs along the road and thought that would be so much fun. Well we are finally going to participate as the Plumbline Training team. What is so unique about this event is not only will I be doing this with my fitness friends but also giving to an exceptional cause, the Special Olympics. Would you please consider donating and supporting our team. The link for donations is:
http://www.firstgiving.com/plumbline
If you are unable to contribute at this time then may I ask you to please extend your moral support to our team. Thank you all for always being there for me.
Creative Workouts
11 year ago
A quick post –
Just got back from the local elementary school and while it was no boot camp workout — I did work up a sweat and feel good.
I raced Nate around the running track 4x and then on the playground – we did pull ups, push-ups and then I did a bunch of core/warm ups like bounding,lunges,rockette kicks, sprints, heel to butt, high knees, skip jumps –then did somebench jumps and ran around the track a few more times before Nate got bored,hot and demanded to go home. Then I raced him home.
Took a total of about 40 minutes which is better than nothing and that’s what it is about. If that’s what you can do –then do it. Not only did I get exercise in, I was setting an example for my son that we all have to be active. And although he got hot and gave up early on — I didn’t and that was important for him to see. We both got some fitness in which was the point!
So no excuses — we all can do what I just did!
