Saturday 2/28

NO CLASS... too cold outside, too much stuff in gym... maybe next week. :)

See ya soon!

8th 5k workout

Walk for 5 min to warm up. Walk fast for 1 min; jog for 8 min. Keep alternating for 36 min. Stroll for 5 min to cool down. 46 min workout woohoo!

SATURDAY 2/21/09

We will not be having any class this Saturday. It's too cold to be outside and too much furniture in the gym... see you Monday!

Friday Full Body Workout

5 minute warmup, plus stretching

Ab Exercises

25 regular crunches

20 reverse crunches - lie on your back. Raise your legs, feet flat, raise your butt up off the ground and pulse your heels toward the ceiling

15 oblique V-ups - lie on your side, stretch the arm on which you are lying straight out from your shoulder. Place the other arm behind your head. Lift your upper body up off the ground while raising you legs off the ground (keeping your legs together) like a V. Repeat on the other side

30 second plank

Repeat ab exercises

24 walking lunges

1 minute wall squat

12 pushups

12 overhead tricep extensions - Stand, feet hip-width apart, arms raised above your head holding dumbbell securely with both hands.  Slowly lower dumbbell behind your head, bending your arms at the elbows and keeping your elbows close to your ears. Repeat 12 times.

12 chest flys - Lie on your back with your arms extended out from your shoulders, holding a weight in each arm. Raise arms over your chest as if you were hugging a tree. 

12 skull crushers - Lie on your back a weight in each hand. Raise arms up straight, fingers facing each other. Lower arms toward your head, bending at the elbow,keeping your upper arms straight and your elbows stationary, the weights should stop next to your ears. Raise arms to straight again.

12 back rows - Stand with your feet shoulder width apart. Bend at the waist, keeping your back flat, your spine should always remain in line. Arms should be hanging down toward the ground, palms facing each other. Bring the weights up toward your armpits, bending at the elbows. Remember you should feel like your shoulder blades are trying to touch.

12 shoulder extensions - Stand with your feet shoulder width apart. Holding a weight in each hand. Raise your arms out straight to the side. Lower then, raise your arms up straight out in front of you. The two moves equals one rep.

12 back extensions - Lie on your stomach with your arms and legs stretched out (like Superman flying). At the same time, raise your arms and legs. Remember to keep your spine in line, so you should still be looking at the floor not at the wall in front of you.

12 bicep curls

Repeat the above exercises if you have time.

Cool down and stretch.

7th 5k workout

Walk moderately for 5 min to warm up. Then walk fast for 1 min; jog for 6. Continue alternating walk/jog intervals for 28 min. Stroll 5 min to cool down.

6th 5k workout

Do some other form of cardio (not walking or running... try biking, aerobics class, basketball, etc)for 30-45 min.

New Orleans

Hey guys,

I am off to New Orleans for business. Megan will be running the workouts. So check with her if you have any questions. Her email address is mkironside@tappublishing.com.

See ya soon!
Jessi

5th 5k workout

Walk for 5 min to warm up. Walk fast for the next minute; break into a jog for 5 min. Alternate walking and jogging for 24 minutes. Walk slowly for 5 minutes to cool down. You made it 34 min (jogging 20 of them...woohoo!)

Evening classes

Hey guys,

Just wanted to let you all know that due to lack of participants, there will be no more evening classes. The February schedule looks like this...

LUNCH CLASSES
Mon-strength training
Tues-train for 5k
Wed- strength training
Thurs-train for 5k
Fri-strength training


SAT MORNING CARDIO
TBA times and locations will alternate depending on weather
check here http://lift-your-spirit.blogspot.com/ or contact me each week (200-0089)

See you there!

4th 5k workout

Walk 5 min at a moderate pace to warm up. Walk fast for 2 min; break into a light jog for 3 min. Alternate for 25 min. Walk slowly for 5 min to cool down. 35 min total cardio!!

Skinny Chick Secret #6

Drink Water Like There's No Tomorrow

It's important if you exercise because you lose a lot of liquid when you sweat. Dehydration causes the body to hold on to unnecessary sodium stores, which in turn makes the body hold on to up to 10 POUNDS of unneeded fluids. That will make you quite puffy and bloated. Water is also a natural appetite suppressant and it helps the body to metabolize fat. Also, you sweat out sodium and potassium, which can make you feel sick or in extreme cases, can actually cause death. It is recommended that you drink at least 8 glasses of water a day. You should drink one cup an hour before you exercise and drink another half cup of water for every fifteen minutes of exercise. Caffeine and alcohol dehydrate you, which means for every cup of these beverages you drink you have to drink another cup of nonalcoholic or noncaffeinated beverage to replace what you lost. If you are not a big fan of plain water sprinkle in some Crystal Light or similar low or no-calorie tasty mix and give your water a yummy splash. Buy a funky water bottle that you can refill and carry with you throughout the day... make sure to fill it up and drink it... don't just carry it. :-)

I'm back for a bit

And I have a lot of stuff to say...first I had a great trip but I missed our workouts! Thank you Megan for taking care of everything.

The weather looks kinda nice tomorrow and the church is under construction so we will be meeting tomorrow at the park (by the paddle boats)at 7:30 for a little hike.

Thursday's running workout went like this... walk 5 min to warm up. Walk fast for 2 min; break into a light jog for 3 min. Alternate these walk/jog stretches for 25 min. Walk slowly for 5 min to cool down. Big 35 min workout. woohoo!

I will post another secret of Skinny Chicks tomorrow.

Love you all!!

3rd 5k workout

Warm up 5 min...walk fast for 2 min; jog 2 min. Continue, alternating, for 20 min. Cool down with a 5 min stroll.

February

hey guys,

I am in Vegas this week with work but Megan or someone is covering each class. the schedule for Feb will be the same as January. If you have any questions you can reach me at 931-200-0089.

See you soon!
Jessi