My First Relay Experience

Workin' Out

Way back before the beginning of the year, my husband and I were asked to join a relay team. We decided to make the commitment as this relay was actually something we had wanted to do, and it was close to home, which made making arrangements for childcare etc. easier since we actually finished the relay here in Brookings. When something is set up so perfectly, you kind of have no excuses to not do it…right?!

The Wild Rogue Relay.

It sounded daunting to me at first, only because I had never previously participated in any sort of race. I have been a long distance runner in the past, but that was years ago. And to be honest, I’ve never been overly competitive with anyone other than myself, so races never were exciting for me. The worst part of the whole experience I knew, however, would be leaving my kids, and not the actual running part. (Which was indeed very challenging, I missed my kiddos very much because this was the first time my husband and I had ever been away from both of them! The first night we were gone, we had no cell phone service so I wasn’t able to call them like I had promised before bedtime. I had a hard time falling asleep because of that.)

What was exciting, and kept me looking forward to more adventure, was being able to explore an area so close to home, that I had actually never been before. Also exciting, was the fact that I could enjoy the company of other like-minded adults. I was a bit nervous, to be honest, because the group of people we were joining (and going to be spending a lot of close-quartered time with) I didn’t know personally very well, so I wasn’t sure exactly how like-minded we all were until we all crammed together into the truck and began our journey.

I am so thankful we fit in so well.

My husband and I initially thought we were going to be in this to really push ourselves, and try our best to have fast times on our runs, and be serious about the outcome. Maybe half way into the drive over to the valley did we decide this trip was going to be more about having a good time than it was about being great. I knew we would do our best during the runs, but being able to let loose a little felt better than good times were going to feel.

I don’t get much time around adults, and when I do, it is family, and my children are still around and demanding the majority of my attention. So to be able to fully relax and not have to filter, or watch what I said for fear of little ears, or offending anyone, was wonderful. On top of that, I do not think I have laughed so hard in…way too long!

Lord knows I needed this trip.

The trip in itself went basically as I imagined it would. Thursday being random, as it was our free time before settling in and beginning the race.  We left Brookings early enough so that we could stop in Cave Junction at Taylors for lunch. We did add in a couple stops I wasn’t expecting, but fully glad we made them.

  • Pour Authority—A newer place, with an outstanding selection of cold drinks. We all had one there, and bought a few for the road.
  • Army Navy Store—to purchase a couple State of Jefferson flags. One in which we had to represent next to the American flag flying on the back of the truck.

 

 

We decided not to camp at the starting line, since the relay and owners of the campground set things up differently this year and we would have had to wheelbarrow our coolers, gear, and whole lives up a hill and to a campsite far away from the truck. Instead, we drove up the road a few miles, and found a more remote camp ground, made a quick camp, started a fire, cooked some dinner, and enjoyed those cold drinks. We also tattooed the truck. Javin and I headed to bed before some of the others, and I know we didn’t fall asleep probably until closer to 11:00. We slept on hard ground, no pads, but inside a small tent. So at least we didn’t get eaten alive by mosquitos. I tossed and turned, thinking about my kids, and also  my hip bones were digging into what felt like rocks no matter which way I rolled. Needless to say, those iffy six hours of sleep would basically fuel me for the next 40 hours.

 

 

Our alarms were set for 5:00 am, to give us enough time to take down camp, eat, and get to the finish line in enough time before our first runner had to start. Our team’s start time was 6:35 am.

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Brice began the race for our team. Then Javin, then me, then Hap, then John, then Laurie. And then we handed off to van 2 who would meet us at the first big exchange. At this point it was getting hot out, and I knew we weren’t going to be able to really get in much rest. We ate, decided to find a place to jump in the river, and headed down the road to our exchange, a church in Merlin. There, we finally relaxed, and some of us dozed. No luck sleeping though. I did acquire a sunburn, a snazzy one too! (Over my KT tape crisscrossed along my knees and up my leg.)

 

 

We began our second legs from this point, which took us into about 11:00 at night. We all wanted so badly to sleep, but we had to commute on a narrow, gravel road, while sharing the road with the runners, so our drive took a couple hours.

 

 

After a long day, and logging two runs, my fitbit (somewhere around 9pm, before the battery died a couple hours later) clocked me in at 15 miles, and 94 minutes of “exercise”. That was only Friday, which was our longest day.

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By the time we reached the next exchange, we were so tired; we threw out our sleeping bags, scurried inside them, and slept for a few hours. That’s all it was, a good solid two for sure, maybe a little more. Our 4:00 am wake up call went off, and we packed up, and headed down to the hand off. It’s a good thing we didn’t dilly-dally because our team came trucking in shortly after we arrived.

 

 

I was hurting on Saturday morning. I knew Friday night my knee was going to give me hell, I had just hoped it would wait until after the relay was over. Nope. My third run I passed up a runner first thing, and it hit me that I was going to have to slow my pace and deal with a limp for the whole 8 miles. After accumulating 15 kills, this run was the first time I got killed myself. A big disappointment for me. I actually wasn’t happy about it one bit. My husband was trying to be supportive, but I ended up snapping at him. I’m pretty sure my exact words were “Javin, you know I’m better than this!” (In which I apologized about once I cooled off)I think, what bothered me most, besides the pain during my third run, was how perfect of a morning it was to be out running. I didn’t even use my music because it was so peaceful.

But, I was done!

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Don’t judge.  I only had one swig. Maybe two.

John and Laurie took us to the port of Gold Beach, and there, our last exchange was made. We made it through the relay, our three legs were finished! At this point, we were all home…so while we had six-ish hours to get to the finish line, we decided to all shower and get into clean clothes. I of course, only wanted to go see my babies!

At the park we enjoyed a complementary cider in our sweet glasses, and just hung out while we waited for our team to make their way to the finish line.

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Delicious apple-ginger cider.

By now, our kids were down at the park with us, and actually got to run into the finish line with mama, daddy, and the rest of the team.

And, there we have it. 35 hours, 16 minutes later and our team was done running.

Thank you for allowing Javin and I to be a part of your team this year.

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Parker, was still talking to me about it just this morning, even though it happened nearly a week ago. He says “Mama when I grow up I want to run with you.” I couldn’t think of anything I’d enjoy more. I sure hope he continues to share his mama’s love for fitness.

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OUR RELAY FOOD PREP

 

When you are used to being fairly structured as far as eating meals, and showers, and sleep times go…you’ve got to prepare yourself for being able to be a bit more flexible when it comes to doing races like this.

There are no structured anythings.

Our team members who weren’t newbies warned us that eating was a challenge, and that sometimes you weren’t hungry, and other times you were starving. Being as I am used to eating throughout the day I made sure I prepped food that was easy to eat in the truck, or as a fast bite. Also, food had to either be able to fit in the cooler, or eaten without any cold storage. We didn’t heat up food other than the first night we camped, because we were on the go too much and had no time/way to build a fire or set up propane.

We planned to stop along the drive for lunch, so we needed dinner for Thursday night, and we planned for elk and turkey burgers, veggie quinoa salad, and fixins. I prepped the quinoa salad, and pre-cooked the turkey burgers, so all we had to do Thursday was cook the Elk.

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I also prepped a large batch of my gluten free banana pancakes, and portioned them out into baggies so I could grab and go with them. I had these Friday morning with almond butter, and also Saturday morning.

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I also prepped chicken salads, two for myself, and two for Javin. We had these for lunch Friday, and lunch Saturday.

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Friday dinner ended up being leftover turkey burger without bun, trail mix, and fruit. It was kind of a jumble, since our second legs were at or after dinner time, which meant no real sit down meal.

Saturday we just snacked until we got to Brookings and had our finish-line meal.

We packed fig bars, banana chips, apples, trail mix, yogurt covered almonds, almond milks, sports drinks, and baby carrots. Basically things we eat every day at home anyways, which made it easier on my digestion, and made for easy shopping. The only thing I forgot to pack was our string cheese, which would have been a nice addition to everything else we had.

 

 

We actually didn’t have many left-overs, which means we prepped pretty accurately. The nice thing about this trip, was everyone kind of shared everything. We were like one big family. Looking back, I don’t think there is anything I would have changed about what we prepped. I feel like for me personally, I was plenty fueled, and hydrated. I never felt weighed down or got an upset stomach, which is common during these runs.

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ADDITIONAL ITEMS WE PACKED

Other essentials we packed that I would make sure to pack again if we do another relay similar to this:

  • Foam roller/ some sort of myofacial release tools
  • Music for running—I personally enjoy it 95% of the time I’m running, no matter how short or long the run is.
  • Sunglasses
  • Hat—No showers and three runs = nasty hair!
  • KT tape. I needed it, and I saw many others using it during the race.
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Supplemental Workout to Running

Workin' Out

Here we are, the week of the Rogue Relay that my husband and I have been eager for now for over a year. Last year I would have liked to have been a part of a team, only, having our second child threw a wrench into training plans.

Not that our training plans actually went as planned this year.

–We bought a house, in which we still haven’t moved into.
–This winter was the rainiest I think I’ve ever experienced all my life.
–Schedule conflicts were challenging to say the least

But…we trained. 

I may not have gotten in as many runs as I would have liked, but the days I couldn’t leave the house because contractors were around, the weather was impossible, or the timing just didn’t seem to fit, I still worked out at home.

And here’s the thing…All runners should be cross-training anyways. 

My runs have never felt stronger than this last year, and I feel I owe that all to cross-training. Even after two babies in the last three years, and the ups and downs of pregnancies and childbirth, I came out faster and mentally stronger than I think I ever have been. Sure, I used to be able to run 10-16 miles DAILY, but that was when I WANTED to. The fact that I am able to get in only 1-2 runs a week and still blast out a challenging 8 miles in an hour, I am happy with that. I like the way I feel when I am lifting weights, and I like the way my body doesn’t feel like it’s breaking down after I workout. These days, it’s almost as though all my running in the past has taken a toll on every joint and after my runs, I ache. I have come to the conclusion that after this relay, I probably wont have the interest to run very often. Hiking, weighted workouts, and walks will do me just fine. I know I can stay in shape with that lifestyle.

Anywho, Javin and I put together a workout to supplement our runs we have coming up. We figured we should make it our last challenging workout so as we are not sore for the relay. We also wanted to work muscles that wouldn’t be used as much while running, or muscles that would help our running by limiting imbalances. 

Hamstrings: Most runners are quad dominant. (shoot, most people in general are) Both Javin and I both have experienced knee pain when our hamstrings get left out.

Arms: We initially wanted to hit only shoulders, but this evolved into arms overall. You use them to pump, which is kind of a big deal in running. Arms are important for counterbalance, bio-mechanics etc. 

Abs: Strong abs increase stability in your hips and pelvis during running. Your core affects your posture, which affects your speed and so on. 

We broke the workout up into muscle groups, and worked each muscle group individually before moving onto the next. This way, we could be sure we got the most of each exercise.

Hamstrings:

  1. Single leg RDL x 20 each leg
  2. Glute stretch Bridge into Bridge pulses x20 each leg + 20 pulses
  3. RDLs x 20

3 Sets

Arms:

  1. Equalizer dips (Assisted) x 15
  2. OH Band pulls x15
  3. Butterfly Raises x15

3 Sets

Abs:

  1. Plank with Glute lifts x 20
  2. V Chops x 20
  3. Plank Pointers into Reach throughs x15 each side
    (As Javin calls it, “The Extreme Plank!”)

3 Sets

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Single leg bridges with bridge pulses

 

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1 leg RDL

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RDL

t spine mobility1

Plank w/ Glute lifts

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V Chop

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Plank pointers with reach through

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OH Band pulls

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Butterfly raises

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Dips

 

 

Using a Stroller for a Workout

Workin' Out

Hey Mamas!

If you’re looking for a way to contain the children, and still get in some fresh air and a workout…try out putting your stroller to the test and using it for your exercise equipment.

Here’s a couple ideas:

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Reverse Lunges

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Standing Glute Kick-Backs

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Tip-Toe Sumo Squats

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Calve Raises

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Incline Push-Ups

You can do these exercises anywhere!

I did three sets of these, all high rep, after a long walk/jog. You could also take to the track and do a set of these exercises between each lap.

Have fun with your fitness, you kids will enjoy themselves too! Or, if you’re really lucky…they will sleep through it all. 🙂

Calculating Your Body’s REAL Age

Nutrition & Good Eats, Workin' Out
**This is a re-post from an entry I shared on an old blog years ago and I figured I would spruce it up and share it again!**

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“I’m feeling old!”

“My age sure is catching up to my body”

“I must not be as young as I once was!”

Whether you are attempting a strenuous workout, or simply getting out of bed, we’ve all been there and thought that at one point or another.

So is our age really catching up with us? And are our bodies as old as we sometimes feel? I found an article in a magazine that caught my interest, and though it may not be completely accurate, I found it fun and still somewhat motivating to keep a healthy and active lifestyle.

In two parts, this article arranged a questionnaire you could easily do at home to calculate what your body’s age really is compared to what your birth age is. I’ll write my information out as we go so you can more easily follow along.

PART ONE:

1. Write down your real age: 28

2. Take your hip measurement in inches: (remember, at your hips you do measure over some butt. Measure over the widest locations of both hips and your tush.) 34

3. Take your waist measurement in inches: (remember, the waist should be the smallest part of the midsection, generally right beneath the rib cage.) 25.5

4. Divide your hip measurement by your waist measurement: 34/25.5=1.33

If less than .816 +4 years
If .816 or higher do nothing

New Age: 28

5. Take your resting heart rate by placing two fingers (never your thumb) on your wrist below your thumb. Count the number of beats in 30 seconds and multiply by 2: 58

Remember, many factors will influence a true resting heart rate… being previously active, your daily coffee, a head cold and much more…the best time to take this is first thing in the morning. Lucky for us, so many gadgets can measure this for us. I wear a FitBit, and my average resting heart rate was 58, so I used that.

54 to 59 -4 years
60 to 64 -2 years
65 to 72 -1 year
73 to 76 +2 years
77 and more + 4 years

28-4

New Age: 24

6. Sit on the floor with your back straight, legs together and arms out in front of you at shoulder level. Mark on the floor directly below your fingertips. Reach forward slowly, (breathe out as you reach) keeping your legs straight. Mark where your fingertips reach and then measure the distance between the two marks.

0 to 10 inches +3 years
10.1 to 15 inches +2 years
15.1 to 16 inches -1 year
16.1 inches and more -3 years

19.25 inches

24-3

New Age: 21

7. Do as many modified pushups (on your knees, keeping your body straight and lowering your chest within 4 inches of the floor) as you can without stopping: I stopped at 40

0 to 4 reps +2 years
5 to 24 reps +1 year
25 to 39 reps -1 year
40 or more reps -2 years

21-2

New Age: 19 

7. Sit with your back and shoulders parallel to a wall and your feet pointed straight ahead with your knees bent to a 90 degree angle. Hold that wall-sit position for as long as you can and time yourself in seconds: I stopped at 90 seconds

0 to 30 seconds +2 years
31 to 60 seconds +1 year
61 to 90 seconds -1 year
90 or more seconds -2 years

19-2

New Age: 17

PART TWO:

Fill in the answers and then add up the points until the end to see results.

A. I typically eat ___ times a day (including snacks): Five or more times =4

Two=1
Three=2
Four=3
Five=4

B. I eat high-fat or fried snacks ___: Rarely/Never= 3.5

Regularly (7 or more times a week)=1
Sometimes (4 to 6 times a week)=2
Rarely (0 to 3 times a week)=3
Never=4

C. I eat meals or snacks that include fruits or vegetables ___: Regularly= 4

Never=1
Rarely (1 to 5 times a week)=2
Sometimes (6 to 9 times a week)=3
Regularly (10 or more times a week)=4

I ___ avoid processed foods that contain trans fat, saturated fat, and large amounts of sodium, and sugar: Almost always, 3.5

Never=1
Rarely (it doesn’t alter my buying or eating habits)=2
Sometimes (I try to buy and eat the right things, sometimes I slip)=3
Almost Always (I purposely avoid buying or eating foods that contain these things)=4

RESULTS:
0 to 9 points +3 years
10 to 12 points +2 years
13 to 15 years -2 years
16 to 17 points= -3 years

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FINAL AGE AFTER ADDING/SUBTRACTING RESULTS FROM YOUR AGE IN PART ONE: 15

If you are older than your actual age, here are some little things you can do to make a difference:

  • Get active! Add 30 to 45 minutes of your choice of cardio to your daily routine.
  • Stretch and increase your range of motion.
  • Ask for nutritional guidance and start eating real, whole foods that fuel your body

If you are your actual age:

  • Maintain your muscle because around age 25 cells start to break down and decrease easier. (I can be a witness to this. And after having babies, you work twice as hard to keep half as much muscle!)
  • Fight aging with foods such as antioxidants.

If you are younger than your actual age:

  • Keep pushing your heart harder by high-intensity interval workouts.
  • Keep watching your waist. The trick isn’t always watching the weight but where the weight goes as we age.

 

Thanks to Women’s Health Magazine back in 2010! 

Cardio & Upper Body at Home

Workin' Out

Yesterday the whole family got to enjoy a quick little jog while we were in town running errands. We loaded the kids up in the stroller, and made our way through town and around the park, before heading back home. My husband got out and was able to get in a run first thing this morning, which he rarely gets to do, so I headed inside for a cardio+upper body workout of my own. I figured with sunshine on the forecast for a stretch longer than we’ve seen since last summer, the kids and I will be getting in our own stroller jogs the next couple days.

This workout is a good one for those who happen to have some equipment they can work with at home, or for those who do have a gym membership. It is a “home workout” for me, but I am able to utilize the equipment I have. Find what works for you with what you have. 

Though the workout was supposed to be “upper body”, my shoulders are really the only muscle group that began to fatigue.

100 Jump Rope
25 Burpees
10 [30 inch] Box Jumps
10 Toes 2 Bar [if these are too challenging, just do knee lifts]
15 V-sit Lateral Raises
10 Plank-Pushup-Up-Row
15 High-Pull-Push

5 rounds

Video of the exercises can be found on Instagram: https://www.instagram.com/bnfleshman/

 

Weight-Loss Tips

Workin' Out

Don’t eat this. 

Eat that. 

Take this pill.

Drink this. 

Don’t eat after 5:00 pm.

Where does one even begin when it comes to finding a trusting weight-loss plan that will actually work?! There are so many bogus ideas floating around these days that it’s really confusing for people who are not sure where to start.

In the nearly ten years I have been in the fitness industry as a personal trainer, I would like to share with you my weight-loss tips that I have seen actually WORK. No areas of grey, I will tell it to you straight.

  1. First and foremost, NEVER go overboard with restrictions. It is true that weight loss is a numbers game, and it does come down to what goes in vs. what is being burned…however, it’s not that simple. Your body needs fuel, and everyone’s machine operates differently. When you try to cut calories at an absurd amount, you will only make matters worse.
  2. In most cases, eating frequently and throughout the day has proved to be the most beneficial game-plan when it came to meals and/or snacks.
  3. Prep your food or at least plan ahead. When you are not prepared it is a million times easier to fall subject to laziness and result to whatever might be laying around, or worse, what restaurant offers to-go orders.
  4. Drink water. A lot of water. Most people actually do not consume enough water, so you may even feel like you’re over-doing it. You probably aren’t, keep drinking.
  5. Don’t drink your calories. Those drive-through coffee drinks, and sugar-filled smoothie bottles are unnecessary. If you’re bored and want flavor add fresh fruit or herbs to your water. (And also get the nutrients and vitamins!! Bonus!!)
  6. Eat real food.
  7. Don’t buy junk food. Don’t keep it in your house. Out of sight, out of mind. That’s a real thing! Nothing packaged, processed, or “Fast”.
  8. For those who have serious weight-loss goals, if you are going to restrict carbs, it should only be at night. Carbs are your main energy source, so don’t be afraid of them, just chose the right ones and consume the correct portions.
  9. Train the right way. Steady-state cardio isn’t going to do the trick, and neither is any other half-ass workout. You’ve got to put in the work if you want to see results. For those who are not necessarily beginners, lift weights.
  10. No matter how hard you are training, you cannot, will not out train a bad diet.

If you have the access to a gym, and a treadmill, here is an idea for a fat-burning workout you could try:

**Adjust incline to as steep as you can handle while still doing the interval sprints.
**If the sprints are too challenging, stick to a slow walk for the “rest” and a jog or a run…whatever you can do is better than nothing. But remember, challenge yourself.

Minute 0-3     speed: 3.5     (which for me is a comfortable walk)
Minute 3-4     speed: 9.0     (which for me is a challenging run/sprint)
Minute 4-6     speed: 4.0
Minute 6-7     speed: 10
Repeat this interval pattern with a 2:1 ration of rest/work until you are able to do a 1:1 ratio of rest/work.

If you do not have access to a gym or any equipment there are so many options for exercises you could do.

Tabatas, for instance, is great for building strength, endurance, and burning fat. The idea behind this, is you put forth all your effort for 20 seconds, rest 10 seconds, and repeat for 4 minutes. Then, you begin again with another exercise.

Example:

Jump squats 20 seconds **FULL EFFORT**
Rest 10 seconds
Repeat for 4 minutes (8 rounds)

Pushups 20 second **FULL EFFORT**
Rest 10 seconds
Repeat for 4 minutes (8 rounds)

As I’ve said above, everyone seems to lose weight differently, just as what might work for me may not work for you. However, these methods have always worked when they’ve been taken seriously.

Weight-loss is the number one goal I have with clients, and it is literally something I seem to get questioned about constantly. So I hope this is helpful, and please share with loved ones who may be asking similar questions.

Thrown Together, Better Than Nothing Workout

Workin' Out

Sometimes being a fit, stay-at-home mama with a husband who has a crazy work schedule means being flexible and creating the mindset that not every workout will go as planned, but dinkin’ around and exercising as you can is better than nothing at all.

I used to get agrevated and let it ruin my day if I couldn’t get in my “planned” workout.

These days, I am happy to get in a last minute-thrown together-makes-no-sense-but-it-feels-good workout.

I am, however, far from perfect, and those days where I REALLY need a planned, structured workout without interuptions still exist.

Usually the kiddos are crawling up my leg or chasing the bunny in the other room, while I squeeze in exercises between checking on them and making sure the bunny isn’t cornered and being tortured. (Note that no animals are ever harmed in our household. We love our bunny) But yesterday Javin had the kids outside with him. I knew I had a million projects to do to help out around the house but I threw a few ideas together and came up with is routine:

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Banded squat hold with high pull

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Raised bridge knee drives with leg lifts

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Banded rdl with db curl

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Bosu side plank with lateral leg lift

It was a nice total body routine that after a few rounds felt like it served its purpose.

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Again, I’m just thankful for the ability to live a fit lifestyle. And I’m even more thankful I get to share it with my family and especially my kiddos.

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How to Use a Wall For a Workout

Workin' Out

Sometimes when you don’t have a gym with equipment handy, working out can become so…blah. So when you’re bored of the typical body weight exercises, and want to get in a total body workout, all you need is a little creativity.

And a wall.

**Note: To those who have husbands who would freak out if your feet are on the wall…ask them before doing this workout!** (My husband looked at me with those “Oh no! What do you think you’re doing putting your feet on our wall?!” eyes, and before he could say anything I explained that A) our house is a construction zone and NOTHING is clean, B) we still have to paint every wall in the house, and C) if wifey didn’t get her workout in no one benefits.)

I decided to throw in a little upper body, a little lower body, a little cardio, and a little core. In addition to the wall exercises, I also did jump rope intervals.

1 leg wall sit
1-Leg wall sits. You’d be surprised how much this forces your core into action as well. decline pushup
Decline push-ups- killer!
elevated bridges
Elevated bridges, be sure to squeeze those butt cheeks at extension. lunge squat
Lunge squatswall sitWall sit

Bridge kicks, and 3-tap crunches

If the decline push-ups are too challenging, flip around and angle your body so that your hands are on the wall. If Incline push-ups are too easy, try pushing yourself off the wall and making them explosive, plyometric style.

This workout wasn’t as structured as it could have been, I maxed myself on wall sits, as well as push-ups. Then with lunge squats and bridges I did 15 each leg, and a total of 20. For the 3-tap crunches I did 10 (1, 2, 3 =1) and the bridge kicks I did for a bout a minute each round.

April Abs Challenge

Workin' Out

Spring is here, which means many people are searching for ways to start working on those summer bodies, particularly on their abs. Whether you are looking for a tight, strong mid-section, or simply just to strengthen your core, this challenge will help you do both!

Obviously, doing this challenge alone will not give you sculpted abs unless your lifestyle in general is healthy and you aren’t filling your body with crap. Don’t expect to have a bikini body just because you do these exercises, you’ve got to eat right, eat often, and drink plenty of water as well.

Doing a monthly challenge is a fun way to stay motivated, and it makes working out easy because it’s all on the calendar for you! All you have to do is follow along. 

For this challenge, there are three exercises a day, five days a week. Once a week (I have it scheduled for Saturdays) you track your plank max time. If you choose to switch what day you do your plank hold, just make it the same day every week.

Each exercise will be done for 30 seconds for the first two weeks. Repeat for a total of 3 rounds each day. Everyone has about 5 minutes a day to fit this in. If you feel you are progressing well, try 60 seconds for each exercise to finish the month out. Again, about 10 minutes is nothing compared to the scope of the day.

april abs 2017 (document here)

IMG_20170330_100017_722.jpg

mtclimber.jpg

Mt. Climbers

fluttersFlutters 

vinsV-ins

wipersWipers

climbinghighknees
Climbing High Knees
hipflexorcrunches
Hip Flexor Crunches
plankjacks
Plank Jacks
plankpointers
Plank Pointersplanktwists
Plank Twistspushthroughcrunches
Push Through Crunchesreversecrunch
Reverse Crunchessideplankdips
Side Plank Dipsspidermans
Spidermansstarcrunches
Star Crunches

penguinreachersPenguin Reaches 

Find a friend or family member, and challenge them to join you!

Get ready, April starts this Saturday!!!