5-10 min walk/jog
Prisoner squats (3 sets - 20 reps)
Push ups (3 sets - 20 reps)
Bicycle crunch (3 sets - 20 reps)
Stationary lunge (3 sets - 20 reps)
Standing band row (3 sets - 20 reps)
Standing band trunk rotations (3 sets - 20 reps)
Stair heel raise (3 sets - 20 reps)
Dumb bell arm curl (3 sets - 20 reps)
Plank (3 sets - 20 reps)
Sumo squat (3 sets - 20 reps)
Chair tricep dips (3 sets - 20 reps)
Hallow holds (3 sets - 20 reps)
Stretch all major muscle groups
St. Petersburg, FL
I've been training 3 young athletes in the morning before school and I could tell from the start they would rather be in BED!
They walk in and put down their bags. After rummaging through their stuff, they plopped down on the floor waiting to be told what to do.
Rep after rep, set after set...they struggled to stay the course.
Completely not motivated!
Same with day 2, 3, 4...and so on.
Then all of a sudden, they started coming in motivated and driven to perform.
I asked one of them if they have seen any change in their strength or endurance...YES! She said that it was odd that she could focus more in her first class of the day which was MATH! Lol!
Students NEED to move more in the morning to improve their cognitive functioning! Attention to detail and sustained energy throughout the day is key to succeed!
I MUST add that of the 3, 1 is a Nationally Ranked Diver and #1 in Florida. The other 2 are rising stars in swimming.
What I recommend is that you figure out a reasonable plan for at least 20 mins of exercise in the mornings before school and hold them accountable!
Email me...I'll help you create a plan!
Have a blessed day!
I was just telling a young man yesterday that he needs to be PATIENT when recovering from his injury...cause when all else is CRASHING in on us preventing us from exercising...it's a time to exercise patience to at least make that stronger! :)
He not only KNEW where I was coming from...but he also FELT where I was coming from when explaining my journey through Cancer and all it's nuclear fallout that survivors feel.
"When you're patient and you focus on relentlessly pursuing your goal...you become resourceful which spawns renewal and EXCITEMENT!" I said while smiling from ear to ear with the type of smile that I knew something he didnt...but I was privy to watch his bag of life skills fill up. :)
You see, when we get discouraged with the seemingly less challenging workouts to rehab an injury, we start to doubt our progress. We doubt the direction the trainer(s) are taking us. We doubt that we will ever get back to the game we love or the quality of life we had.
What you don't see is the little progress you're making...that you hardly notice...is solidifying a foundation that was once neglected by your prior coaches, trainers and/or whoever was guiding you before the injury with the COOKIE-CUTTER-ONE-SIZE-FITS-ALL approach that I see TOO often in team sports!
All the receivers, running backs, linemen, safeties, kickers, etc...are all doing the same thing while not understanding that each have different demands which need to be trained differently.
But I always say, "An injured athlete in rehab is MORE DANGEROUS to the competition than they were before the injury!"
I say that because the athlete in rehab is starting back at the base to create stronger ground to build the house on. They are working on balance, coordination, core mobilization, stability in all planes of motion (transverse, frontal and sagital)...while slowly progressing to more demanding movements without the FREQUENT movement compensations they had prior...which were all corrected with a corrective exercise strategy.
The outcome...control of the body in all planes of motion through FULL acelleration and deceleration, change of direction, healthy range of motion in all joints, energy used by the muscles more efficiently, etc...all while PREVENTING INJURIES! ;)
Sounds GREAT...I KNOW! ;)
If you know an injured athlete...encourage them!
If you're the athlete...be encouraged to know you CAN and WILL bounce back stronger than ever...if you're progressively and systematically pursuing a more POWERFUL you!
Have a blessed day everyone!!
In light of the last week or so, I have come to understand that MOST people that were members of LFF (now LA Fitness) are going on some sort of strike to prove to the take over company...That they wont take the injustice!
So some are boycotting LA and doing something else...Or something...LOL!
And, from an EX employee standpoint...I agree with you...sort of.
Let me explain...
I worked for LFF for about 8 years before this whole thing happened and I LOVED coming to work everyday! I LOVED EVERYTHING about the annoying grunters in the meat head room. I loved the sound of SCREAMERS in the group fitness room. I LOVED the WHINERS when they have had enough of a workout their friends put them on and they want to go back to the LAZY self they abandoned at the house!
I MISS my friends, co-workers, every single member that came in to RENEW themselves because they either got tired of being called fat or were tired of calling themselves fat!
What MOST don't know is that the trainers at the LFF gym in Tyrone established a TEAM of trainers we have been waiting for for YEARS!! We became a real TEAM or REAL professionals! So it was just as sad (if not MORE) for us to walk away as it was for everyone else...Because we spent ALL DAY with each other...not just an hour to two then we march off to complete our days.
We spent more time together than with our families...So We "I" know the pain of losing a loved place to LIVE/work.
Which leads me in to WHY I am blogging about this...
We MUST move forward!
I care TOO MUCH about everyone to not tell everyone the hard truth...If we care about our PROGRESS...Then moving forward with CONFIDENCE is a NECCESSITY!
THink about it...We all have been bogged down with where to workout, who to call to walk in the park, which gym to go to instead of LA, etc.
We have been so UPROOTED from our NORM that we essentially forgot how to be CONQUERORS!
If we forcus too much of our energy and emotions on something we CANNOT control, we run the RISK of LOSING ALL of the PROGRESS we made prior!
So what do we do now?
Set aside about 30 mins and come up with a plan. This plan has everything to do with location of your workouts, with who, how long, etc.
Listen to EMPOWERING music while you come up with this plan!
KNOW that this NEW path is going to provide you with the GROWTH you needed for a long time to change the routine youve been STUCK on for TOOOOOOOO long!!
I could name TOO many people who have been upset with the change of losing their beloved gym because it was just that...CHANGE. They have been so use to doing the SAME thing over and over and over again for too long...and expecting a different outcome (weight loss, weight gain, etc.). They have doing the same thing for so long that this routine became part of who they are...It was a human need of CERTAINTY being met...Which is why so many were/are upset.
But because their routine was routine and they are/were doing the same thing every day because it was SAFE and PREDICTABLE...Their bodies no longer responded to the stimulous because the workouts were no longer challenging the body...The workouts were mostly about the conversation with the person to the right or left!
You know darn well what I am talking about! :)
So, use this as an OPPORTUNITY to change things up forthe better! CHange the way you are looking at it and stop complaining that things are NOT going your way...Cause from where I am looking at this...They CHANGED in YOUR FAVOR!
Growth sucks sometimes!
If you need help with the planning and creating a strategy for your next move...hit me up!
Have a blessed day everyone!!!
This is a follow up to my last post about stress and weight loss.
Ps: I think I just swallowed a bug with my open mouth in the beginning!
I heard a young man the other day tell his friend that he didn't want to play ball anymore cause the pain of getting hit hurt too bad.
He said that the running is too hard...the heat is too hot...the water they drink is too warm...the pads they wear are too heavy...on and on and on and on.
He is RIGHT...about all of it! But what he is WRONG about is that he doesn't have the strength to PUSH THROUGH! He is WRONG about the strength that he can develop as a result of PUSHING THROUGH! He is WRONG about the athlete who he has always wanted to be like having his athletic ability come easy to him!
What I wanted to say to him:
"Young man, it's hot out here! The water is warm, no ice, heavy pads, little to no rest, etc. I know how hard it seems right now. I was once in your shoes.
But, if you only focus on the things you dislike or that aren't to your standards, you will miss the train to being EXCELLENT. You MUST focus on the outcome and not the individual tasks that need to be done to get there. Keep your eyes on what you desire and all the discomfort will turn to pleasure!
You CAN give up now...but you'll RISK being that young man everyone LABELS a QUITTER!
PUSH THROUGH the pain!!! It will go away once the set is over...when the workouts complete...when the lights go out...it's just temporary!"
So to the adults, PUSH THROUGH the excuses to quit! Stop listening to that LOUD voice telling you that it's gonna be easier if you take a short cut! The voice is LYING to you when it's saying to eat that extra serving cause NO ONE IS WATCHING! EVERYONE IS WATCHING you FAIL! And it pisses them off cause they see all the hard work you put in!
Don't listen to that voice tell you that it's gonna be easier if you skip the workout! Ugh!...NOPE! It hurts even MORE when you skipped a few and decide to begin again!
Stop giving excuses and PUSH THROUGH!
Athletes do it. Chess players do it. Novelists, successful scientists and even salespeople do it. These days, everyone who wants to make big things happen is planning ahead in order to succeed. What about you? When it comes to planning ahead to reach your goals, are you falling in line or falling behind?
Thinking ahead can help you achieve your goals and, even more importantly, bounce back faster when you’re met with unexpected failures or setbacks.
What can you do today to make sure your health and fitness goals are met tomorrow? Maybe you need to pack a lunch to avoid that daily fast food fix, stock your pantry with healthy snacks so you have something to munch on, make a new bedtime routine so you get all the shut-eye you need, or sleep in your workout clothes so you’ll have no excuse to miss a morning workout.
Thinking "two steps ahead" means utilizing the present to make it easier to achieve your goals in the future. What are you waiting for? Here’s how to do it now, before you waste a few more minutes or lose your motivation altogether.
(Think about Your Actions)
Take some time to envision yourself reaching your long-term goal, whether it's losing 40 pounds, running a 5K, or reducing your cholesterol. All of these big goals can (and should!) be broken down into specific behaviors that will increase your health and wellness. Losing 40 pounds may involve reducing and tracking your calories while also starting a consistent fitness program. Running a 5K starts with your first step, then requires a plan to slowly build endurance over several weeks. And reducing your cholesterol can happen when you make heart-smart food choices and increase your daily activity.
Taking it a step further, each of these action steps requires a plan or "mini goal" if you're going to achieve it. Maybe you'll aim for a specific number of exercise minutes per week, servings of fruits and vegetables per day, or miles per month. Achieving these goals is easier when you start thinking ahead and formulating a process that fits into your schedule. When you spell out exactly what you’re working on, it will be so much easier to track progress toward your mini-goals and stay on course toward your bigger goals.
(Head Off Potential Hurdles: Prepare Your Plan B)
You’ve planned to exercise three times a week and you're sticking with your program really well. Your workout wardrobe is freshly laundered. You’ve commandeered a babysitter during your evening runs. Best of all, you've scheduled your exercise sessions like appointments in your calendar. You're doing great.
But all of a sudden, a giant work project is dropped in your lap and you realize you’ll need to work from home every night this week to meet the deadline. Sound familiar?
Whether it's a nasty flu virus, a change in your partner’s work schedule, or a car in the shop, there will always be obnoxious and unexpected hurdles that can spring up and ruin your best laid plans. You can either wait for them to derail you or you can think ahead about all the possible scenarios that might get in the way of your goals—and plan how to tackle them in advance.
As soon as you’ve set mini goals for the week and put your commitments on the calendar, the next thing you should focus on is finding room for flexibility. Maybe you can pencil in a morning workout on the weekend as a backup plan, or make a list of healthy take-out options in case you find yourself in a dinnertime crunch. And if you have trouble resisting those donuts in the office break room, you’d better be sure to pack nutritious and delicious mid-morning snacks in your bag. Having a plan B in place before you need it means you're thinking strategically and will be more likely to stay on track.
(Commit...and Don’t Quit!)
Committing to any lifestyle change takes time and continued effort. If you’re having trouble implementing your strategic plan (and plan B's), here are some strategies that will help you sidestep obstacles that may arise.
Make your commitments public so that everyone around you knows the goals you’re working toward. If your boss, partner and friends have all heard you profess your plan, they’ll be more likely to support you (or at least they’ll know what you’re up to)--and you'll be more likely to stick with it to save face.
Engage your friends and family in some friendly fitness activities. Get your colleagues involved in an exercise challenge, start a walking club after work, or put together a neighborhood gardening group. If you can encourage others to join your wellness quest, you’ll be more likely to remember your commitments. Plus, you may even plant the seeds for others’ health and fitness success.
Keep track of your achievements. Sometimes, when you’re working hard to fit healthy habits into your schedule, it can feel like the rest of the world is against you. Seeing the progress you make toward your own goals will help you notice change and stay true to your healthy self—even in the event that you mess up. Log your workouts online, track your calories and H2O intake, and draw smiley faces on your calendar when you finish each yoga class. Keeping track will remind you how far you've come, which can help you keep the faith when life gets in the way of your best intentions.
(Make Friends with Failure!)
Even after you’ve set benchmarks for success, put a halt on potential hurdles, and prepared a plan B, you can still be sure that the road to health and fitness won’t always be smooth and straight. A storm will sweep in overnight and ruin your morning run. That family road trip will be wrought with tempting treats at truck stops. Though these problems may seem counterproductive, getting familiar with failure can be helpful in its own way. When you experience a succession of small setbacks or changes in course, it helps you hone your skills at dealing with issues that are outside of your control.
Even the greatest athletes and strategic planners in the world fail—sometimes badly and sometimes publicly. But those who are great don't let failure define them or stop them. They set goals, plan ahead to avoid or minimize mishaps, and get back up and keep going when things don't go according to plan. They roll with the punches—and you can, too!
-- By Megan Coatley, Behavior Expert
My name is Josh Chewning and I love making educational & entertaining videos to help everyone improve their human experience!