Core Tabata - August, 2017

Full Body Tabata
Four Rounds
30 seconds on each exercise
No rest, move directly to next exercise

Squat Pulse

Crunch

Raise Leg Crunch

Plank Up Downs

 

Oli's Fitness Corner - Core Strength/Mobility - July, 2017

3-4 Rounds
Leg Raises x 20

 Cycling Crunches x 20

 Cross Crunches x 30

 Knee Crunches x 30

 Heel Touches x 20

 Supermans x 20

 Flutter Kicks x 30

You've got to risk it for the Biscuit!!

“Train Insane or remain the same.”  Fair enough.  Though does this really achieve the desired effect?  Does it reach its intended target?  Who does it motivate?  Is there a better way?

Often in life, and especially in fitness, we are bombarded with messages that are meant to inspire, motivate, drive, denigrate, chastise, or otherwise instigate change in the way that we approach our fitness.  These are meant to be “mile” markers on our way to a healthier, better us.  However, all of these messages have one thing in common.  They are directed at the faceless masses.  They speak to the entire demographic and in doing so go from a precision tool that can be an instrument of change to background noise.

I love fitness motivation, it gets me fired up and ready to go when I’m dragging it or motivates me to look inward when all I want to do is vegetate.  I see it all the time.  Social media, television, billboards, posters and in my very own gym but like anything, there is such a thing as too much of a good thing.

People who are reading this post are on journeys just like mine.  We’re not perfect.  We’re works in progress.  The marble before the artist’s chisel.  They are motivated and desirous of change.  They are interested in educating themselves but they are also intelligent enough to do their homework.  They don’t take anything for granted.  Not the newest trend, best fitness gear, exercise, running shoe or nutritional advice…and certainly not the bombardment of endless cliché’s and inspiring one liners that has become du rigueur in our global consciousness.

Motivation is important.  Motivation through social media or any of these other sources is also important.  As a means…not as the end.

Let the inspiration lift you up, give you one more kilometer (or meter if you’re me), one more rep.  Let it lift you when you should fall and drag you when you yourself have given up.

That’s what motivation is for.  It can’t be given.

Garage Workout - July, 2017

Garage Workout - This one was pretty tough.
4 Rounds - 50 Double Unders, 50 KB Swings, 50 Goblet Squats, 50 Burpees

 Double Unders

 Kettlebell Swings

 Goblet Squats

 Burpees

 WarMachines - for fun...

Jess' Fitness Corner - Rehabilitation from Injury - Foam Roller and Lacrosse Ball - MFR and Trigger Point Therapy - August, 2017

Rehabilitation from Injury (Groin, Hamstring, Low Back and IT Band)

Find trigger area and work for 15-30 seconds, rest and repeat.  Follow with proper hydration, rest and ICE.

Trigger Point Quadriceps

 Foam Roller Glutes

 Foam Roller Glutes and Upper Hamstrings

 Foam Roller Calf (Gastrocnemius)

 Foam Roller Back

 Trigger Point Quadriceps

 Foam Roller IT Band

Lexa's Fitness Corner - Fully Body with Weights - August, 2017

4 Rounds x 20 Repetitions of Each

Romanian Deadlift with Weights

 Single Leg Deadlift with Weights

 Lunge with Back Kick

 Butterfly Lunges

 Fire Hydrants

 Interior and Exterior Calf Raises with Weights

 Step Ups with Weights

Greatness

You…are the Father, Mother, Sister, Brother, Aunt, Uncle, Cousin, Confidant, Bon Vivant, friend, buddy, crush, and/or training partner.  This is who you are…not what you are.  You are the first time figure competitor training for her first show, you are the weekend hockey player honing your edge, you are the matriarch of your household catching their breath…you are me.  Or at least, like me.  We all have our reasons for finding the time for our fitness.  They are as varied as the people working out next to us. 

The reasons don’t matter as much as the fact that we are there.  We, us, you, have made the decision to place your fitness at the top of your agenda.

This decision has determined the outcome that you wish to achieve.  You are driven to succeed and lay waste to any obstacles in your path.  It’s not easy.  Often, it isn’t pretty.  You are doing it though.  Next stop is a different you.

You are changing.  Making choices that impact you in a myriad of ways, from what you’re going to train to how you’re going to train it.  These decisions are impacted and driven by your interests, environment, accessibility and level of risk (real or imagined).  These choices challenge and change you physically and mentally.  In short, you’re evolving.

This evolution used to be relegated to fitness centers or gyms spaced sporadically through your city like sweatband confetti.  However, as fitness has evolved so too has the gym.  Fitness is becoming a pandemic.  People are constantly finding new and innovative ways to better themselves and creating the equipment or resources to do so.

It’s pervasive, omnipresent, unique and adaptive.  Its step class on Mondays and spinning on Tuesdays.  It’s that 5km you just signed up for or the 10km you’re being dragged to.  It’s yoga today and Crossfit tomorrow.

I am where you are, where you want to be, where you were.  I am continually trying to make myself better and that will only begin as I evolve.  You, too, are evolving.  You, who makes the effort to book your training appointments or the healthier choice in the grocery store, are the deciding factor.  The apex predator of your fitness world.

You are the vehicle for your own success.  You determine if you will get knocked down or if you’ll kick the door in.  You decide where and when.  You just need to decide.

You need to find your pillars to greatness.  Here are three.  1. You need to be accountable.  2. You need to set reasonable goals. 3. You need to find your equilibrium.

1. Accountability – you are your own boss.  Set your meetings and keep them.  Met your expectations? Give yourself a raise.  Not meeting your expectations.  Re-evaluate how you are accountable or to whom.

2. Goals – they are your map…your muse.  They give you something to reach for and something to celebrate when you achieve it.

3. Equilibrium – it’s your balance, your ability to work towards your fitness, health, nutrition, rest and all of the details that make up your life.

It starts simply…it’s started already.