tag:blogger.com,1999:blog-23160542118139675042024-03-18T23:58:53.411-05:00Fit 4 a 6-packA blog for people looking for exercise ideas and learning health and fitness information from a credible source.Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.comBlogger469125tag:blogger.com,1999:blog-2316054211813967504.post-24575502054432308342013-12-04T11:32:00.000-06:002013-12-04T11:32:02.881-06:00Drop 10 - new workout<div class="separator" style="clear: both; text-align: center;">
It's been a while since we've said hello. </div>
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So, here's a workout! It's hard to get out in the cold and winter weather is approaching in most parts of the country. This workout can be done in the comfort of your home!</div>
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Enjoy.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXai8vJjd7vHHtWMjjlfgTiE0JFJ1qXkrm8JLZT-bF4Q_uAUMt9zgpoYdTDxR0LGqm8HWtlm8N2w52kAgcKEI1rI86hkxdjhyZ7LhqEof33nsD3kO97x0EKa381AUs-ahEjeCNcnRkkXTY/s1600/Drop10workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXai8vJjd7vHHtWMjjlfgTiE0JFJ1qXkrm8JLZT-bF4Q_uAUMt9zgpoYdTDxR0LGqm8HWtlm8N2w52kAgcKEI1rI86hkxdjhyZ7LhqEof33nsD3kO97x0EKa381AUs-ahEjeCNcnRkkXTY/s640/Drop10workout.jpg" width="494" /></a></div>
<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com2tag:blogger.com,1999:blog-2316054211813967504.post-54205708196881232252013-07-17T08:00:00.000-05:002013-07-17T08:00:08.898-05:00 The Adventures of Pregnancy - Body Image and Body Change (an article for all!)<span style="font-family: Verdana, sans-serif;">I'm going to share with you my journey from the past 9 months of pregnancy (yes, I'm expecting my first child any time in the next 2 weeks). Part of the reason I'm sharing this with you, there may be a lull in the blog for awhile. I will be recovering and Sarah has been extremely busy with her corporate fitness position and raising kids leaving little time to blog. There are over 170 workouts to keep you busy while I'm out :). When I return, it will be time to lose the baby weight...so watch out and be ready!!</span><br />
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<span style="font-family: Verdana, sans-serif;">I didn't share my story during the process because I was trying to keep my life as close to "normal" as possible. I didn't want sympathy, I didn't want people to caudal me (well until the last few weeks ;), I wanted to be me (best described as an independent functioning person!) </span><br />
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<span style="font-family: Verdana, sans-serif;">During my nine-month journey, I have experienced so many "new things"with my body as well as body image. I've always been pretty close (we all get to exclude freshman year of college, right?) to my "recommended" weight so I was concerned how well I would take weight gain. Honestly, when you follow the guidelines of weight recommendation during pregnancy it isn't all that bad and it is for the sake of a healthy baby. What bothered me more than gaining weight was the fact that everyone else was concerned with my size. "You aren't gaining enough, now I can finally tell you are pregnant, when are you due...no way you can't be that size". It really made me feel self-conscious about my body and it made me feel for people that endure this or feel this way their entire lives. It is something I feel our society can work on...worry about your own image.</span><br />
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<span style="font-family: Verdana, sans-serif;">The other lesson I've learned is the aches of pains of life, literally. This portion of this post is going to hit home with a lot of people and I don't mean it to be offensive, but I want to use it as a way to enlighten people to the fact that there is a better way to live life (physically). I've gained nearly all of my pregnancy weight in my stomach which means several things: my back is so tight it feels like my muscles could rip in half at any given point, I can't see my feet and struggle to put socks and shoes on, I can't bend over and pick anything up very easily, I struggle to breath in general but it is really bad when you involve a flight of stairs, and simple tasks make me tired. I'm not mentioning these so you'll get the violins out and play me a sympathetic song (remember, I don't want that), but what I do want to note is these "conditions" mentioned are also associated with being overweight. As I struggle each day with them I think to myself, why would anyone want to live this way on purpose? The next thought in my head is "I wonder if they have forgotten what it feels like without these conditions?" </span><br />
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<span style="font-family: Verdana, sans-serif;">From this experience, I am now motivated more than ever to help people feel better physically and feel better about their body images. I didn't do anything special or over the top to only gain the needed weight for pregnancy. I gave up caffeine and all the pregnancy no-no foods and exercised regularly, but not excessively or as hard as I had once imagined I would (once my body started changing, it eliminated a lot of options!). My point? It doesn't take any special program, shake, supplement, etc it takes a little self-discipline and motivation (I have to say I feel their is some genetics involved, but that is for a different blog). These are the same principles I will use to remove the pregnancy weight and if you want to...join me! I'll share my tips along the way along with my struggles as I'm sure they will occur in my sleep-deprived state.</span><br />
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<span style="font-family: Verdana, sans-serif;">I'll keep you updated and let you know when we will be going full force again! </span><br />
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<span style="font-family: Verdana, sans-serif;">Allison</span>Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-34004249162296125892013-07-15T05:00:00.000-05:002013-07-15T05:00:11.074-05:00Workout 170 - Are You Doing Squat?Squats are the theme of our workouts this week. A few months back, the Wednesday Wisdom discussed the benefits and proper form of a squat. Click here (<a href="http://www.blogger.com/blogger.g?blogID=2316054211813967504#editor/target=post;postID=7498715323362011664;onPublishedMenu=overviewstats;onClosedMenu=overviewstats;postNum=0;src=postname">Do you know squat?</a>) to read/review this great info (with pictures) again!! <b><u>Proper form is EVERYTHING when seeking results with squatting exercises.</u></b><br />
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This workout is designed to be most effective when performed 3 times a week on non-consecutive days. <br />
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<b>Equipment Needed:</b> Weights (or weighted object)<br />
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<b>Warm-up: </b>(1minute each exercise)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHwv5pEZOac-EAQn204s-H3KWDQY80e5JH1iJhWSwC1vhkDlPS55gPDD5HtC1CMhrVtmiSExIK5HmEhmPchdQ14dnXFe0B_TPzx7LL1LJIHiifUZ-bGiLKBzm4H6UprdEkE4m4YmxL2BSA/s1600/squat.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHwv5pEZOac-EAQn204s-H3KWDQY80e5JH1iJhWSwC1vhkDlPS55gPDD5HtC1CMhrVtmiSExIK5HmEhmPchdQ14dnXFe0B_TPzx7LL1LJIHiifUZ-bGiLKBzm4H6UprdEkE4m4YmxL2BSA/s1600/squat.jpg" /></a></div>
jog in place<br />
<a href="http://www.youtube.com/watch?v=LACM2CixumQ">walkout pushups</a><br />
<a href="http://www.youtube.com/watch?v=1ERX544DkTQ">quadruped </a><br />
<a href="http://www.youtube.com/watch?v=eId-mWkCoHU">gate swings</a><br />
side shuffle<br />
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<b><i style="background-color: yellow;">complete 1 round and rest for 30 secs and repeat this pattern for <u>3 total rounds</u> then move on</i></b><br />
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<b><i style="background-color: yellow;"><br /></i></b></div>
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<b>Round 1 - 30 secs of each exercise</b><br />
<a href="http://www.youtube.com/watch?v=upVLRwqaG_Y" style="background-color: white;"><b>squat press</b></a><br />
<a href="http://www.youtube.com/watch?v=mW6FQctPNgo">plank rows</a><br />
<a href="http://www.youtube.com/watch?v=FeUwdDcuNsU">bicycle crunches</a><br />
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<b><i style="background-color: yellow;">complete 2 round and rest for 30 secs and repeat this pattern for <u>3 total rounds</u> then move on</i></b><br />
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<b><i style="background-color: yellow;"><br /></i></b></div>
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<b>Round 2 - 30 secs of each exercise</b><br />
<a href="http://www.youtube.com/watch?v=6O4dDLAndJs" style="background-color: white;"><b>side squats</b></a><br />
<a href="http://www.youtube.com/watch?v=xOx8JNWhpeg">dips</a><br />
<a href="http://www.youtube.com/watch?v=ARXWKuOzk3I">reclined knee-ins</a><br />
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<b><i style="background-color: yellow;">complete 3 round and rest for 30 secs and repeat this pattern for <u>3 total rounds</u> then move on</i></b><br />
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<b><i style="background-color: yellow;"><br /></i></b></div>
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<b>Round 3 - 30 secs of each exercise</b><br />
<a href="http://www.youtube.com/watch?v=7tLVmvAK6yY">side plank dips (30 sec each side)</a><br />
<a href="http://www.youtube.com/watch?v=MKRYyXhojTc" style="background-color: white;"><b>squat curls</b></a><br />
<a href="http://www.youtube.com/watch?v=V2rm7of2qJo">plank to pushup</a><br />
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<b>walk for 3-5 minutes and stretch for cool down</b><br />
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<b><i><u style="background-color: yellow;">For a more challenging workout, extend the intervals to 45 sec OR add more rounds up to 5</u></i></b><br />
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<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-4638645153478012592013-07-08T05:00:00.000-05:002013-07-08T05:00:01.827-05:00Workout 169 - Post Holiday Blah Blah Blah...<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Let's face the facts...It's a Monday following a long Holiday weekend and most of us are struggling to return to reality. It is already difficult enough to return to work and/or our daily lives, but what about our exercise routines?! Oh yes...now you remember! </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Get back into the swing of things with the easy to follow checklist below. Your goal should be to perform the workout 3 days this week (with a day of rest in between).</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">YOU CAN DO IT!! </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u><br /></u></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u><br /></u></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Warm Up</u></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">30 sec jog/march</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">30 sec <a href="http://www.youtube.com/watch?v=DP4wdS2SKTw">inchworms</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">30 sec <a href="http://www.youtube.com/watch?v=2KllxR_WDwU">walking lunges with chest press</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">30 sec <a href="http://www.youtube.com/watch?v=KRojd5B61tY">standing oblique twists</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">30 sec walk on tip toes</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">30 sec walk on heels</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>repeat again</i></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Complete the following list of exercises. You can do them in sets, try to do them all at once, or break them up by completing however many you can and then going to another exercise. Just make sure you do them all, but take breaks as needed :).</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">50 push-ups</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">10<a href="http://www.youtube.com/watch?v=cKV31H83GIA"> squat jumps</a></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">1 minute </span><a href="http://www.youtube.com/watch?v=iZAlSTGG9_g" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">plank</a><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">15 <a href="http://www.youtube.com/watch?v=74Xxnf78AhA">burpees</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">25 <a href="http://www.youtube.com/watch?v=7tLVmvAK6yY">side plank dips</a> (right)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">25 <a href="http://www.youtube.com/watch?v=7tLVmvAK6yY">side plank dips</a> (left)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">100 <a href="http://www.youtube.com/watch?v=FeUwdDcuNsU">bicycle crunches</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">25 <a href="http://www.youtube.com/watch?v=1RWMDdW6kAg">single arm plank row</a> (right)</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">25 </span><a href="http://www.youtube.com/watch?v=1RWMDdW6kAg" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">single arm plank row</a><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> (left)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">100 <a href="http://www.youtube.com/watch?v=OOnMdLG6coc">uppercuts</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">50 jumping jacks</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">25 <a href="http://www.youtube.com/watch?v=MKRYyXhojTc">squat curls</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 minute high knee run</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">25 <a href="http://www.youtube.com/watch?v=xOx8JNWhpeg">dips</a></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">25 <a href="http://www.youtube.com/watch?v=bwYft2RUaDM">DB swings</a></span>Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-44380081959361275942013-07-03T09:00:00.000-05:002013-07-03T09:00:02.656-05:00Summer Veggies!This week at the farmers market I picked up some cucumbers and wanted to share my favorite way to prepare them in the Summer. I'm still trying to make them taste like mom's, but we all know how that works out! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim0eBsjiI1rdqdGJnYCITvQgmPWbRikbJEeuoEpGkYm3fiLh8J5tzUdOiMckFsbqhkiXR4smUJP1gToJGYSHvdtenz4hCDORf-Xtacit-YSNYYlRLAH7eBvXM7B9aevb20UNpgLF1pZ1iK/s300/cucumbers1-300x203.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim0eBsjiI1rdqdGJnYCITvQgmPWbRikbJEeuoEpGkYm3fiLh8J5tzUdOiMckFsbqhkiXR4smUJP1gToJGYSHvdtenz4hCDORf-Xtacit-YSNYYlRLAH7eBvXM7B9aevb20UNpgLF1pZ1iK/s300/cucumbers1-300x203.jpg" /></a></div>
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Here's the quick prep for a low-calorie, healthy side:<br />
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<b>Ingredients:</b><br />
Cucumbers<br />
Onions (if you like)<br />
Vinegar<br />
Water<br />
A little bit of sugar<br />
<br />
You can make the desired quantity you like. Slice the cucumber (some like to peel first, your choice) and onion and set aside. Mix vinegar and water in bowl measuring 3 parts water to one part vinegar. Some people use more vinegar, but I'm not a fan of really sour cucumbers so I do the opposite. You can adjust to fit your tastebuds! Sprinkle *sugar in to take the bite off and shake up or mix. Add cucumbers and onions and chill in the refrigerator. The longer you let it marinate, the more flavorful your cucumbers will become. I suggest at least a couple hours if not overnight.<br />
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<i>*Some recipes call for cups of sugar. We are keeping this low-cal and it is not necessary. For 1-2 cucumbers a tablespoon or 2 if suffice. </i><br />
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You can also add other fresh veggies such as tomatoes, peppers, etc.<br />
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Enjoy this cool summer treat for very few calories per serving!<br />
<br />
Allison<br />
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<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-72445657610391157482013-07-02T05:00:00.000-05:002013-07-02T05:00:02.781-05:00*Fourth of July Workout - A Retraction to Yesterday's Version<br />
<b><i style="background-color: red;"><span style="color: white;">There was a small mistake (left the lunges out!!) on yesterday's workout, so here is the new version! Just changed one exercise so no big deal if you completed it this way on Monday.</span></i></b><br />
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It's a Holiday week (yay--if you get a day off!!) but that doesn't stop our workouts, right?! Do this "firecracker" of a workout at least 3 times this week (with at least a day of rest in between).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7l0yphVLrBkoId5rtSVvY3Ll3WnoOxg3TQWjQi6ygDEl00mDw3JM_SzfZSUtd4ERD0fMIE95u60IfUMfFKhnI2D0ucuYX44Y2riz6F9sE53Jg1nV_YIf8cpDdUjYUGF2P7N_mAty-9t6/s257/4th.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7l0yphVLrBkoId5rtSVvY3Ll3WnoOxg3TQWjQi6ygDEl00mDw3JM_SzfZSUtd4ERD0fMIE95u60IfUMfFKhnI2D0ucuYX44Y2riz6F9sE53Jg1nV_YIf8cpDdUjYUGF2P7N_mAty-9t6/s257/4th.jpg" /></a></div>
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Equipment: Dumbbells or weighted object for overhead press and row.<br />
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<br />
Warm-up: (1minute each exercise)<br />
jog in place<br />
<a href="http://www.youtube.com/watch?v=LACM2CixumQ">walkout pushups</a><br />
<a href="http://www.youtube.com/watch?v=1ERX544DkTQ">quadruped </a><br />
<a href="http://www.youtube.com/watch?v=eId-mWkCoHU">gate swings</a><br />
side shuffle<br />
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<b><span style="background-color: white; color: blue;">1 minute of each of the following exercises: (without stopping, notice its 4 minutes for the 4th!)</span></b><br />
<br />
Pushups<br />
<a href="http://www.youtube.com/watch?v=btc6E5KFUUQ">Lunge Press Combo (switch legs at 30 sec)</a><br />
<a href="http://www.youtube.com/watch?v=mW6FQctPNgo">Plank Rows (switch sides at 30 sec)</a><br />
<a href="http://www.youtube.com/watch?v=74Xxnf78AhA">Burpees</a><br />
<br />
<span style="color: blue;"><b>rest for 1-2 minutes and repeat x2 for 3 rounds total</b></span><br />
Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-30375087523627015262013-07-01T05:00:00.000-05:002013-07-01T05:00:04.610-05:00Workout 168 - Fourth of July Workout!It's a Holiday week (yay--if you get a day off!!) but that doesn't stop our workouts, right?! Do this "firecracker" of a workout at least 3 times this week (with at least a day of rest in between).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7l0yphVLrBkoId5rtSVvY3Ll3WnoOxg3TQWjQi6ygDEl00mDw3JM_SzfZSUtd4ERD0fMIE95u60IfUMfFKhnI2D0ucuYX44Y2riz6F9sE53Jg1nV_YIf8cpDdUjYUGF2P7N_mAty-9t6/s257/4th.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7l0yphVLrBkoId5rtSVvY3Ll3WnoOxg3TQWjQi6ygDEl00mDw3JM_SzfZSUtd4ERD0fMIE95u60IfUMfFKhnI2D0ucuYX44Y2riz6F9sE53Jg1nV_YIf8cpDdUjYUGF2P7N_mAty-9t6/s257/4th.jpg" /></a></div>
<br />
<br />
Equipment: Dumbbells or weighted object for overhead press and row.<br />
<br />
<br />
Warm-up: (1minute each exercise)<br />
jog in place<br />
<a href="http://www.youtube.com/watch?v=LACM2CixumQ">walkout pushups</a><br />
<a href="http://www.youtube.com/watch?v=1ERX544DkTQ">quadruped </a><br />
<a href="http://www.youtube.com/watch?v=eId-mWkCoHU">gate swings</a><br />
side shuffle<br />
<br />
<b><span style="background-color: white; color: blue;">1 minute of each of the following exercises: (without stopping, notice its 4 minutes for the 4th!)</span></b><br />
<br />
Pushups<br />
<a href="http://www.youtube.com/watch?v=mW6FQctPNgo">Plank Rows (switch sides at 30 sec)</a><br />
<a href="http://www.youtube.com/watch?v=mW6FQctPNgo">Plank Rows (switch sides at 30 sec)</a><br />
<a href="http://www.youtube.com/watch?v=74Xxnf78AhA">Burpees</a><br />
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<span style="color: blue;"><b>rest for 1-2 minutes and repeat x2 for 3 rounds total</b></span><br />
Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-76244978602233297432013-06-28T09:00:00.000-05:002013-06-28T09:00:07.824-05:00It's Friday...and It's Funny!<div class="separator" style="clear: both; text-align: left;">
Ready for a quick 6 pack abs? Look no further than the ab enhancer...lol! After researching to see if this actually was a product, I was relieved to find it was not (although people were looking for it online!). Sorry to disappoint, I guess we will have to keep sculpting our own! </div>
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<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-43429438187130278182013-06-26T09:00:00.000-05:002013-06-26T09:00:05.272-05:00Summertime Veggies!Summer is here and so is the summer produce! If you haven't tasted some of these vegetables since school lunch growing up (usually canned and mushy) give them another try!! <br />
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<b>Where to find?</b> Most cities have a weekly local farmers market. Check it out for the most fresh versions of summer produce (or if you are lucky, you can pick out of your own garden!)<br />
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Here is a delicious idea for one of our favorite vegetables:<br />
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<b>Grilled Brussel Sprouts</b><br />
That's right...they are delicious prepared this way vs. the mushy green balls served in a school cafeteria many years ago. Try them, you just may find out you like them!! They are also a great source of Vitamin C, Vitamin A, and fiber!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLMNFv3mZ-13tGP-OaQmUsJsdhx8jlIglbILhNfHY8mhfS1SqtqS5ZqTWkYlUUTuE7IBaj0zKKrvPsaI5b6kcnsK9FuwgV9wVtvlienbInFJ1AXFy8GCqgQ8gRELCSyJ81hd_h8-ZpIQFh/s1600/6bd63ce6d2d5068793dbd8e183f7f313.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLMNFv3mZ-13tGP-OaQmUsJsdhx8jlIglbILhNfHY8mhfS1SqtqS5ZqTWkYlUUTuE7IBaj0zKKrvPsaI5b6kcnsK9FuwgV9wVtvlienbInFJ1AXFy8GCqgQ8gRELCSyJ81hd_h8-ZpIQFh/s200/6bd63ce6d2d5068793dbd8e183f7f313.jpg" width="200" /></a></div>
<b>Prep:</b><br />
Clean and cut off the stem end and remove any discolored (yellow) outer leaves. Pre-cook them a little by microwaving them on high for 3 minutes OR boiling them for 3 minutes. Allow sprouts to cool so you can handle them and then place on a skewer and brush the sprouts with olive oil and sprinkle on your favorite seasonings (dry mustard, garlic powder, paprika, or even just salt and pepper, your choice). Grill 3-5 minutes on each side and enjoy!<br />
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Other yummy veggies to grill right now include: asparagus, peppers, sweet onions, potatoes, etc. <br />
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We will share more delicious recipes next week!Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-30326136806253944022013-06-24T05:00:00.000-05:002013-06-24T05:00:12.027-05:00Workout 167 - Summertime Workout!<span style="font-family: Times, Times New Roman, serif;">Summer, summer, summertime! Time to sit back and unwind...Summer, summer, summertime! Time to sit back and unwind. Sorry, couldn't resist but if you were a teenager in the 90s you understand you just can't think of Summer and not think of Will Smith's song Summertime! Right?!</span><br />
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<span style="font-family: Times, Times New Roman, serif;">It's the theme to the workout this week because it's officially Summer. Here is a workout to help you maintain your "hot" summer bodies! (Will Smith video included at the bottom)</span><br />
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<span style="font-family: Times, Times New Roman, serif;"><b style="background-color: yellow;"><i><u>Complete this workout 3 times this week on non-consecutive days!!</u></i></b></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><b>Equipment Needed: Dumbbells or weighted objects (whatever you have to use!!) Use heavy weights because reps are lower. Here's a reminder of why it is ok to use heavy weights <a href="http://fit4a6pack.blogspot.com/2013/06/wednesday-wisdom-ladies-do-not-fear.html">why you should not fear heavy weights</a> click on this link!!</b></span></div>
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<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;"><b>Warm-Up</b> (click on the exercise for video demo)</span><br />
<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;">1 min each of: Alt. knee raises <span style="font-size: x-small;">(moving or in place)</span>, <a href="http://www.youtube.com/watch?v=l6KYbDgUybI">side shuffle</a> (no med ball), <a href="http://www.youtube.com/watch?v=DP4wdS2SKTw">inchworms</a>, <a href="http://www.youtube.com/watch?v=eId-mWkCoHU">gate swings</a></span><br />
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<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;"><u>Set # 1</u></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span class="Apple-style-span" style="color: #222222; line-height: 16px;">10 </span><span class="Apple-style-span" style="color: #222222; line-height: 16px;"></span></span><span style="color: #222222; font-family: Times, 'Times New Roman', serif; line-height: 16px;">pushups</span><br />
<span style="font-family: Times, Times New Roman, serif;"><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 16px;">10 </span></span><span class="Apple-style-span" style="color: #222222; line-height: 16px;"><a href="http://www.youtube.com/watch?v=6O4dDLAndJs">side squats</a> (each side and hold weight for higher intensity)</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: Times, Times New Roman, serif; line-height: 16px;"><i><b><span style="background-color: yellow;">Repeat 3 times without stopping <u>then</u> rest for 30 secs</span> </b></i></span></span><br />
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<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: Times, Times New Roman, serif; line-height: 16px;"><u>Set # 2</u></span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: Times, Times New Roman, serif; line-height: 16px;">10 </span></span><a href="http://www.youtube.com/watch?v=1RWMDdW6kAg" style="font-family: Times, 'Times New Roman', serif; line-height: 16px;">single arm row in plank</a><span style="color: #222222; font-family: Times, 'Times New Roman', serif; line-height: 16px;"> (each side)</span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: Times, Times New Roman, serif; line-height: 16px;">10 <a href="http://www.youtube.com/watch?v=5NUV8NyPLQE">backward lunge with jump</a> (each side)</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 16px;"><i><b style="background-color: yellow;">Repeat 3 times without stopping </b></i></span></span><span class="Apple-style-span" style="color: #222222; line-height: 16px;"><i><b><span style="background-color: yellow;"><u>then</u> rest for 30 secs</span> </b></i></span></span><br />
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<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;"><u>Superset # 3</u></span><br />
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<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;">10 bicep curls</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 16px;">10</span></span><span class="Apple-style-span" style="color: #222222; line-height: 16px;"> <a href="http://www.youtube.com/watch?v=KbtlgaloNDs">superman planks</a> (each side)</span></span></div>
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<span style="background-color: yellow; font-family: Times, Times New Roman, serif;"><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="line-height: 16px;"><i><b>Repeat 3 times without stopping </b></i></span></span><span class="Apple-style-span" style="color: #222222; line-height: 16px;"><i><b><u>then</u> rest for 30 secs </b></i></span></span></div>
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<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;"><u>Superset # 4</u></span></div>
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<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: Times, Times New Roman, serif; line-height: 16px;">10 </span></span><a href="http://www.youtube.com/watch?v=btc6E5KFUUQ">lunge press</a></div>
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<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: Times, Times New Roman, serif; line-height: 16px;">10 <a href="http://www.youtube.com/watch?v=xOx8JNWhpeg">bench dips</a> (add weight to lap if they are getting too easy!)</span></span></div>
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<span class="Apple-style-span" style="color: #222222; font-size: xx-small;"><span class="Apple-style-span" style="font-family: Times, Times New Roman, serif; line-height: 16px;"><br /></span></span></div>
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<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;"><i><span style="background-color: yellow;"><b>Repeat 3 times without stopping </b></span></i></span><br />
<span class="Apple-style-span" style="color: #222222; font-family: Times, Times New Roman, serif; line-height: 16px;"><i><span style="background-color: yellow;"><b>YOUR ARE DONE!!! Cool down (walk around at slow pace and stretch to relax muscles and reduce heart rate)</b></span><b> </b></i></span><br />
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Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-66253978520019213462013-06-21T09:00:00.000-05:002013-06-21T09:00:07.316-05:00It's Friday...and it's Funny!!<div class="separator" style="clear: both; text-align: center;">
Ever felt this way? haha we hope so!! Happy Friday!!</div>
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<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-74547608543375911422013-06-19T08:00:00.000-05:002013-06-19T08:00:01.739-05:00The Heat is On! Tips for exercising in the heat.<br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 18px;">The temperature is rising and people are migrating outdoors for exercise and summer activity.</span><span class="Apple-style-span" style="line-height: 18px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 18px;">Keep in mind your body temp can actually rise when exercising in hot, humid conditions.</span><span class="Apple-style-span" style="line-height: 18px;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="line-height: 18px;">Children and older adults must be especially careful as their bodies do not regulate body temp as well, so they may not recognize when they are getting overheated.</span><span class="Apple-style-span" style="line-height: 18px;"><span style="mso-spacerun: yes;"> </span></span></span></div>
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<span style="line-height: 18px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Here are some strategies to prevent heat related illnesses while doing outdoor activities:</span></span></div>
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<li><b style="mso-bidi-font-weight: normal;"><span style="line-height: 18px;">Stay Hydrated</span></b><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 18px;"> – Drink water before, during and after exercise to keep up with the demands of the heat</span><span style="mso-list: Ignore;"><span style="line-height: 18px;"><span style="font-family: Georgia, Times New Roman, serif;">. Large amount of sweat loss is not exactly good for you (although some perceive it as a sign of accomplishment) so make sure you at least replace what you l</span><span style="font-family: Times New Roman;">ost during exercise. How to know if you are dehydrated? Monitor your urine. If it is dark yellow, drink more and if your input of fluid doesn't equal output, drink more.</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span style="line-height: 18px;"><span style="mso-list: Ignore;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="line-height: 18px;">Reduce Exercise Intensity</span></b><span style="line-height: 18px;"> – at least the first couple of times you are out in the heat.<span style="mso-spacerun: yes;"> </span>Make sure your body can handle it before you increase intensity.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 18px;">Watch heat <u>and</u> humidity levels</span></b><span style="line-height: 18px;"> – pay attention to heat index values that factor in the humidity and temperature.<span style="mso-spacerun: yes;"> </span>The higher the humidity, the higher the risk for heat related illnesses.<span style="mso-spacerun: yes;"> </span>Exercise early in the morning to best avoid this situation.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 18px;">Clothing</span></b><span style="line-height: 18px;"> – Wear clothing that is light-weight, loose fitting, light colored and of a material that absorbs water (dri-fit by Nike is an example).<span style="mso-spacerun: yes;"> </span>This allows the body to sweat and dissipate heat.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 18px;">Rest</span></b><span style="line-height: 18px;"> – Know when to say NO to outdoor exercise. Don’t be afraid to take a day off if mother nature doesn’t allow you to exercise outdoors or opt for an air-conditioned option.</span></span></li>
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Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-22563587832709825502013-06-17T05:00:00.000-05:002013-06-17T05:00:01.640-05:00Workout 166 - Accumulator!<br />
Accumulator workouts are a fun way to accumulate lots of reps and sweat :) while keeping your heart rate up and strengthening muscles. <b> <i style="background-color: yellow;">For best results, perform this workout 3 times this week on non-consecutive days (2 times is your minimum, but for max results 3 is best).</i></b><br />
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Equipment Needed: Dumbbells<br />
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<b><u>Warm-Up</u></b><br />
1 min march or jog in place<br />
1 min <a href="http://www.youtube.com/watch?v=bcCnYgmQHuQ">butt kicker run</a><br />
1 min <a href="http://www.youtube.com/watch?v=KRojd5B61tY">standing oblique twists</a><br />
1 min <a href="http://www.youtube.com/watch?v=b8KUcbKF-Bo">kickbutt lunges</a><br />
1 min <a href="http://www.youtube.com/watch?v=laRwWzOtWfE&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=1&feature=plcp" target="_blank">lateral plank walk</a><br />
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<i><b>Start with Round 1 and then repeat Round 1 and move on to Round 2. Then repeat round 1, 2, and add round 3. Continue in the same pattern to the bottom so for Round 9 you are completing all rounds consecutively. Use modifications as needed.</b></i><br />
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 1 - </span></span><span class="Apple-style-span" style="color: #444444; font-family: Times, 'Times New Roman', serif; font-size: 16px; line-height: 22px;">10 <a href="http://www.youtube.com/watch?v=upVLRwqaG_Y&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=1&feature=plcp" target="_blank">squat presses</a></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 2 - </span></span><span class="Apple-style-span" style="color: #444444; font-family: Times, 'Times New Roman', serif; font-size: 16px; line-height: 22px;">10 <a href="http://www.youtube.com/watch?v=UBAIdreXa9Q&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=3&feature=plcp" target="_blank">backward lunges (10 each side)</a></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 3 - 10 <a href="http://www.youtube.com/watch?v=fkGTMBUHo6Q">speed skaters </a> (each side- over and back is one)</span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 4 - 10 </span></span><span class="Apple-style-span" style="color: #444444; font-family: Times, 'Times New Roman', serif; font-size: 16px; line-height: 22px;"><a href="http://www.youtube.com/watch?v=VBBkmcxhgIc&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=5&feature=plcp" target="_blank">step ups (10 each side)</a></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 5 - 10 <a href="http://www.youtube.com/watch?v=xOx8JNWhpeg&feature=channel&list=UL" target="_blank">dips</a></span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 6 - 10<a href="http://www.youtube.com/watch?v=wAmCIWpXBFg"> rolling planks</a> (each side)</span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 7 - 10 </span></span><span class="Apple-style-span" style="color: #444444; font-family: Times, 'Times New Roman', serif; font-size: 16px; line-height: 22px;"><a href="http://www.youtube.com/watch?v=upVLRwqaG_Y&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=1&feature=plcp" target="_blank">side squats (10 each side)</a></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 8 - 10 </span></span><span class="Apple-style-span" style="color: #444444; font-family: Times, 'Times New Roman', serif; font-size: 16px; line-height: 22px;"><a href="http://www.youtube.com/watch?v=V2rm7of2qJo&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=4&feature=plcp" target="_blank">plank to push up</a></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;">Round 9 - </span></span><span class="Apple-style-span" style="color: #444444; font-family: Times, 'Times New Roman', serif; font-size: 16px; line-height: 22px;">10 <a href="http://www.youtube.com/watch?v=obFvD8xb7bA&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=9&feature=plcp" target="_blank">star jumps</a> - Finish like a superstar!!</span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; font-size: 16px; line-height: 22px;"><br /></span><span class="Apple-style-span" style="color: #444444;"><br /><span class="Apple-style-span" style="line-height: 22px;">Bring the heart rate down by walking around for 1-2 minutes followed by your favorite stretches to release the muscles.</span></span></span><br />
Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-81942758209838516742013-06-14T09:00:00.000-05:002013-06-14T09:00:07.192-05:00It's Friday...and it's Funny!<div class="separator" style="clear: both; text-align: center;">
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We couldn't agree more! Have a great weekend everyone.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs71i7VQjremQWkMvEtDCc7puV0v6t53T9ugTcHqPt4f8fZMjAEvtFf8zzHfeyNzU84Xa8Vge7HKma8TrWGlMHXPg8b9b0McS0IMfOMJDjNKX9x3Ql59FAlQrRF42agrAPoMSe9peQ_2I8/s1600/diet79.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs71i7VQjremQWkMvEtDCc7puV0v6t53T9ugTcHqPt4f8fZMjAEvtFf8zzHfeyNzU84Xa8Vge7HKma8TrWGlMHXPg8b9b0McS0IMfOMJDjNKX9x3Ql59FAlQrRF42agrAPoMSe9peQ_2I8/s400/diet79.gif" width="400" /></a></div>
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<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-5890858666060625132013-06-13T19:18:00.003-05:002013-06-13T19:18:39.176-05:00Thursday Checkup!<span style="font-family: Trebuchet MS, sans-serif;">Thursday check up, have you done this workout at least 1-2 times this week? Our goal is 3, but at least 2 times will help with your "summer sculpt". </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicEh-bbdU0KuEnBypUmLE9_vfMoxks0nSDFl9DyAxQnvpOadNlfrIXWGAEZO4IMiEiE6Va6RpCWINpLvAsmhRtB05QyMTZqtOfmbOm3VnrfdEtd4i5jOlbbXMbn_F3XNNOm1X5-s92K8x_/s1600/Biceps-Workout-Dumbbell-Curls-02.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicEh-bbdU0KuEnBypUmLE9_vfMoxks0nSDFl9DyAxQnvpOadNlfrIXWGAEZO4IMiEiE6Va6RpCWINpLvAsmhRtB05QyMTZqtOfmbOm3VnrfdEtd4i5jOlbbXMbn_F3XNNOm1X5-s92K8x_/s200/Biceps-Workout-Dumbbell-Curls-02.jpg" width="200" /></a></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Here's the workout again...</span><br />
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<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><br /></b>
<b><br /></b>
<b>We are sculpting muscles this week! Get your weights out (if you don't have any, you can substitute with things around the house, get creative!). </b><br />
<b><br /></b><b style="background-color: yellow;">Perform this workout 3 times this week on non-consecutive days. </b><br />
<b><br /></b><b>Materials needed: </b>weights</div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><u><br /></u></b></b></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><u>Warm up</u> = </b><i>1 min each of the following:</i><br />
Butt kicker jog</div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=KRojd5B61tY">Standing Oblique Twists</a><br />
Jumping Jacks<br />
<a href="http://www.youtube.com/watch?v=b8KUcbKF-Bo">Kickbutt Lunges</a><br />
<a href="http://www.youtube.com/watch?v=laRwWzOtWfE">Plank Walk</a></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><br /></b></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
Complete the following circuits starting at <span style="background-color: yellow;">25 sec</span> intervals, then repeat for <span style="background-color: yellow;">30 sec </span>intervals, and finally <span style="background-color: yellow;">40 sec</span> intervals. During the rest areas, only rest for 25, 30, or 40 secs (which ever round your are on). You may not feel like you need it in round 1, but by round 3 you'll be looking for them! </div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><br /></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=8TqaYLktdpU&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=2&feature=plcp" target="_blank"><span style="color: black;">Alternating DB Squats with press</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=N-NsE1bmo8Y"><span style="color: black;">Reclined twists (with weight or weighted object)</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><i> <span style="background-color: yellow;">Rest</span></i></b></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=LACM2CixumQ"><span style="color: black;">Walkout Pushup</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=T33tqtbNtiY" target="_blank"><span style="color: black;">Alternating diagonal lunges</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><i> <span style="background-color: yellow;"> Rest</span></i></b></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=l6KYbDgUybI"><span style="color: black;">Shuffle with medball (or weight)</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=KbtlgaloNDs"><span style="color: black;">Superman Plank</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><i> <span style="background-color: yellow;"> Rest</span></i></b></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=mW6FQctPNgo&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=9&feature=plcp" target="_blank"><span style="color: black;">Plank Rows</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=MKRYyXhojTc&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=2&feature=plcp" target="_blank"><span style="color: black;">Squat Curls</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<span style="color: #444444;"> </span><b><b><i><span class="Apple-style-span"><span style="color: #444444;"> </span><span style="background-color: yellow;">Rest and on to next 30 sec intervals, then 40</span></span></i></b></b><br />
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<b><b><i><span class="Apple-style-span"><span style="background-color: yellow;"><br /></span></span></i></b></b></div>
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Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-89148288267665739682013-06-11T04:00:00.000-05:002013-06-11T04:00:05.345-05:00Workout 165 - Summer Sculpt!<br />
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b>We are sculpting muscles this week! Get your weights out (if you don't have any, you can substitute with things around the house, get creative!). </b><br />
<b><br /></b>
<b style="background-color: yellow;">Perform this workout 3 times this week on non-consecutive days. </b><br />
<b><br /></b>
<b>Materials needed: </b>weights</div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><u><br /></u></b></b></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><u>Warm up</u> = </b></b><i>1 min each of the following:</i><br />
Butt kicker jog</div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=KRojd5B61tY">Standing Oblique Twists</a><br />
Jumping Jacks<br />
<a href="http://www.youtube.com/watch?v=b8KUcbKF-Bo">Kickbutt Lunges</a><br />
<a href="http://www.youtube.com/watch?v=laRwWzOtWfE">Plank Walk</a></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><br /></b></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
Complete the following circuits starting at <span style="background-color: yellow;">25 sec</span> intervals, then repeat for <span style="background-color: yellow;">30 sec </span>intervals, and finally <span style="background-color: yellow;">40 sec</span> intervals. During the rest areas, only rest for 25, 30, or 40 secs (which ever round your are on). You may not feel like you need it in round 1, but by round 3 you'll be looking for them! </div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><br /></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=8TqaYLktdpU&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=2&feature=plcp" target="_blank"><span style="color: black;">Alternating DB Squats with press</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=N-NsE1bmo8Y"><span style="color: black;">Reclined twists (with weight or weighted object)</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><i> <span style="background-color: yellow;">Rest</span></i></b></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=LACM2CixumQ"><span style="color: black;">Walkout Pushup</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=T33tqtbNtiY" target="_blank"><span style="color: black;">Alternating diagonal lunges</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><i> <span style="background-color: yellow;"> Rest</span></i></b></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=l6KYbDgUybI"><span style="color: black;">Shuffle with medball (or weight)</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=KbtlgaloNDs"><span style="color: black;">Superman Plank</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><i> <span style="background-color: yellow;"> Rest</span></i></b></b></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=mW6FQctPNgo&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=9&feature=plcp" target="_blank"><span style="color: black;">Plank Rows</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<a href="http://www.youtube.com/watch?v=MKRYyXhojTc&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=2&feature=plcp" target="_blank"><span style="color: black;">Squat Curls</span></a></div>
<div style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<span style="color: #444444;"> </span><b><b><i><span class="Apple-style-span"><span style="color: #444444;"> </span><span style="background-color: yellow;">Rest and on to next 30 sec intervals, then 40</span></span></i></b></b></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
<b><b><i><span class="Apple-style-span" style="color: blue;"><br /></span></i></b></b></div>
<div style="color: #444444; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 16px; line-height: 22px; margin: 0px;">
</div>
Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-43431822109098635662013-06-07T08:00:00.000-05:002013-06-07T08:00:05.907-05:00It's Friday and it's Funny!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigCpZrXj_eLE6Ay3OEwf2pYWJuGFbP8WUFyKVfHKIcyG0ySmkHSgVy-Mng1XR7OmY_Lym5yr3YQ2Tqcl3Pb4N5zkRWAZFK4AgPJ3z7QyDrfWahsjQIpphrl3EjnEbjOllso8lUn7HNNA46/s1600/cd18a7e9cf332410aa6495ee03d5fa2e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigCpZrXj_eLE6Ay3OEwf2pYWJuGFbP8WUFyKVfHKIcyG0ySmkHSgVy-Mng1XR7OmY_Lym5yr3YQ2Tqcl3Pb4N5zkRWAZFK4AgPJ3z7QyDrfWahsjQIpphrl3EjnEbjOllso8lUn7HNNA46/s320/cd18a7e9cf332410aa6495ee03d5fa2e.jpg" width="320" /></a></div>
<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-66657278620700407322013-06-06T11:39:00.005-05:002013-06-06T11:39:49.488-05:00Ladder Workout<span style="font-family: Times, Times New Roman, serif;">Make sure you do this week's workout at least twice! Here it is again...</span><br />
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<br />
<span style="font-size: large;"><b>Isaac Newton once said "What goes up must come down".</b></span><br />
You will know what I mean after completing the workouts this week!<br />
<br />
<b><i>You will need a set of dumbbells or weights if you have them for squat presses.</i></b><br />
<b><i><br /></i></b><b>Warm Up:</b><br />
30 sec march or jog in place<br />
30 sec <a href="http://www.youtube.com/watch?v=VB4IBkOMhLo">drop step squats</a><br />
30 sec <a href="http://www.youtube.com/watch?v=LACM2CixumQ">walkout pushup</a><br />
30 sec <a href="http://www.youtube.com/watch?v=KRojd5B61tY">standing oblique stretch</a><br />
30 sec lunge with hip flexor stretch <i>(pause lunge, push hip forward, and then lunge other leg to repeat)</i><br />
<b>repeat all again</b><br />
<br />
Complete the following ladder without stopping:<br />
<br />
1 <a href="http://www.youtube.com/watch?v=74Xxnf78AhA&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=8&feature=plcp">burpee</a><br />
2 <a href="http://www.youtube.com/watch?v=obFvD8xb7bA&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=9&feature=plcp">star jumps</a><br />
3 <a href="http://www.youtube.com/watch?v=CHHMw7N1HHM&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=1&feature=plcp">jumping lunges</a><br />
4 <a href="http://www.youtube.com/watch?v=upVLRwqaG_Y&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=1&feature=plcp">squat presses</a><br />
5 <a href="http://www.youtube.com/watch?v=V2rm7of2qJo&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=4&feature=plcp">plank to pushup</a><br />
4 squat presses<br />
3 jumping lunges<br />
2 star jumps<br />
1 burpee<br />
<br />
<b><i>rest 30 secs then perform again repeatedly (including 30 sec breaks)<u> for 10 minutes </u></i></b><br />
<b><br /></b>Then, move on to this ladder, this time just go <b>up</b> the ladder and then <b>repeat from the bottom</b>...<br />
<b><br /></b>10 <a href="http://www.youtube.com/watch?v=wAmCIWpXBFg">rolling planks</a> (each side)<br />
15 <a href="http://www.youtube.com/watch?v=7tLVmvAK6yY">side plank dips</a> (each side)<br />
20 <a href="http://www.youtube.com/watch?v=FeUwdDcuNsU&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=4&feature=plcp">bicycle crunches</a><br />
25 <a href="http://www.youtube.com/watch?v=ARXWKuOzk3I">reclined knee ins</a><br />
30 jumping jacks<br />
Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-38185118912052363412013-06-05T13:15:00.000-05:002013-06-05T13:15:06.577-05:00Wednesday Wisdom - Ladies, Do Not Fear Weight Training!!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJGtCqWqcISyhc6vM-9fQMIR62hT7ZAGFK5YAo2Or0e6a0GPfdY9YqHHu-Qk6VjyFPhEQNgwEcB5g-Rhfc38L2yTdAxL3bSqICu-F1JYQUu5LRSdmv8XkxAHBpn6XGClDX-nxF-x7mqmJr/s1600/the-myth-that-women-shouldnt-lift-heavy-is-only-perpetuated-and-men-who-fear-women-inspirational-quote.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJGtCqWqcISyhc6vM-9fQMIR62hT7ZAGFK5YAo2Or0e6a0GPfdY9YqHHu-Qk6VjyFPhEQNgwEcB5g-Rhfc38L2yTdAxL3bSqICu-F1JYQUu5LRSdmv8XkxAHBpn6XGClDX-nxF-x7mqmJr/s320/the-myth-that-women-shouldnt-lift-heavy-is-only-perpetuated-and-men-who-fear-women-inspirational-quote.jpg" width="320" /></a></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Men, you can learn from this post too!!</span><br />
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<span style="background-color: white; color: #333333; font-family: Verdana, sans-serif; line-height: 18px; text-align: left;"><span style="font-size: x-small;">The above words may be hard to swallow for quite a few people. For years, women have feared lifting weights and often opt for "easy street" thus missing out on some of the following benefits:</span></span><br />
<span style="background-color: white; color: #333333; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">- <b>Osteoporosis prevention</b></span></span><br />
<span style="background-color: white; color: #333333; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">- <b>Muscle strength</b> (did you know you losing it as you age most notably starting in your 30s? More rapidly if you aren't strength training)</span></span><br />
<span style="background-color: white; color: #333333; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">- <b>Reduce risk of injury, manage injuries and arthritis</b> </span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="background-color: white; color: #333333; line-height: 18px; text-align: left;">- <b>Decrease body fat</b> (YES!! Studies have found on average women gain 2 lbs of muscle and lose 3.5 lbs of fat. Men, the results are even better for you!!) </span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #333333; line-height: 18px; text-align: left;"><span style="font-size: x-small;">(</span></span><span style="font-size: x-small;"><span style="background-color: white; line-height: 18px; text-align: left; text-indent: -20px;">Westcott, W., and R. Winett. Applying the ACSM guidelines. </span><i style="background-color: white; border: 0px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; text-align: left; text-indent: -20px;">FMY</i><span style="background-color: white; line-height: 18px; text-align: left; text-indent: -20px;"> Vol. 22.: 40-43, 2006</span><span style="background-color: white; line-height: 18px; text-align: left; text-indent: -20px;"><span style="color: #333333;">)</span></span></span></span><br />
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<span style="background-color: white; color: #333333; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">When thinking about the weight management benefits of strength/resistance training we must remember that muscle is more compact than fat. When you first add muscle, you may feel "bulky" if you have not yet lost fat. Be patient. The combination of strength/resistance training, heart-pumping cardiovascular training (our workouts mix both!), and proper diet helps you decrease fat and in the long run you will become more lean and more defined. I will use myself as an example. When I was in college, I was the queen of cardio. A decade later in my 30s, I am in much better physical shape, have more muscle tone, and weigh less (wear a smaller size) thanks to my dedication to strength training (at least 2-3 days a week). My personal research tells me the secret combination of interval workouts combining </span></span><span style="color: #333333; font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 18px;">cardiovascular and strength training (the workouts we give you), a balanced diet (broken up into small meals throughout the day-never making yourself feel "stuffed") and consistency of being dedicated to the above are the secret to the body composition you want to have. Are there other factors? Yes, but try the above before you give up and blame it on genetics, underlying medical conditions, etc.</span></span></div>
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<span style="color: #333333; font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 18px;">In summary, ladies don't be afraid of weights!! The pictures of women with freakishly large muscles with veins poking out spends hours in the gym, sometimes use steroids or other aids, and often torture their bodies with extremely strict diets. Sounds like fun, doesn't it?! The next time you strength train, do me a favor and try a weight that is challenging (not the cute 3lb pink dumbbells unless that is all you are ready for). If you are sore, it's ok it will go away with time.</span></span></div>
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<span style="color: #333333; font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 18px;">If you have any questions, feel free to email me or Sarah at <a href="mailto:fitfora6pack@gmail.com">fitfora6pack@gmail.com</a></span></span></div>
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<span style="color: #333333; font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 18px;">Allison Krich, M.S.</span></span></div>
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Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com1tag:blogger.com,1999:blog-2316054211813967504.post-67567611632524613522013-06-03T05:00:00.000-05:002013-06-03T05:00:06.111-05:00Workout 164 - Ladder Workout<br />
<span style="font-size: large;"><b>Isaac Newton once said "What goes up must come down".</b></span> <br />
You will know what I mean after completing the workouts this week!<br />
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<b><i>You will need a set of dumbbells or weights if you have them for squat presses.</i></b><br />
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<b>Warm Up:</b><br />
30 sec march or jog in place<br />
30 sec <a href="http://www.youtube.com/watch?v=VB4IBkOMhLo">drop step squats</a><br />
30 sec <a href="http://www.youtube.com/watch?v=LACM2CixumQ">walkout pushup</a><br />
30 sec <a href="http://www.youtube.com/watch?v=KRojd5B61tY">standing oblique stretch</a><br />
30 sec lunge with hip flexor stretch <i>(pause lunge, push hip forward, and then lunge other leg to repeat)</i><br />
<b>repeat all again</b><br />
<br />
Complete the following ladder without stopping:<br />
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1 <a href="http://www.youtube.com/watch?v=74Xxnf78AhA&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=8&feature=plcp">burpee</a><br />
2 <a href="http://www.youtube.com/watch?v=obFvD8xb7bA&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=9&feature=plcp">star jumps</a><br />
3 <a href="http://www.youtube.com/watch?v=CHHMw7N1HHM&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=1&feature=plcp">jumping lunges</a><br />
4 <a href="http://www.youtube.com/watch?v=upVLRwqaG_Y&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=1&feature=plcp">squat presses</a><br />
5 <a href="http://www.youtube.com/watch?v=V2rm7of2qJo&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=4&feature=plcp">plank to pushup</a><br />
4 squat presses<br />
3 jumping lunges<br />
2 star jumps<br />
1 burpee<br />
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<b><i>rest 30 secs then perform again repeatedly (including 30 sec breaks)<u> for 10 minutes </u></i></b><br />
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Then, move on to this ladder, this time just go <b>up</b> the ladder and then <b>repeat from the bottom</b>...<br />
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10 <a href="http://www.youtube.com/watch?v=wAmCIWpXBFg">rolling planks</a> (each side)<br />
15 <a href="http://www.youtube.com/watch?v=7tLVmvAK6yY">side plank dips</a> (each side)<br />
20 <a href="http://www.youtube.com/watch?v=FeUwdDcuNsU&list=UUtVxZSNbwMVwEVPffJz1rQQ&index=4&feature=plcp">bicycle crunches</a><br />
25 <a href="http://www.youtube.com/watch?v=ARXWKuOzk3I">reclined knee ins</a><br />
30 jumping jacks<br />
Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-15426437761654941152013-05-31T08:00:00.000-05:002013-05-31T08:00:04.349-05:00It's Friday...and it's Funny!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAmj8f7sFBVoFKu0EIl_3IYUpCT_Hl99psADoVz8mEzuWemuzHoHq8AkwRf9yq5RNBmbSt7kciJRJwdorTIOyfRdkpVnIZllpnvvO-6qA_QZMKutuGzgdRG4YxmMJ_5J_pXN6WeNdCGHZF/s1600/summer.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAmj8f7sFBVoFKu0EIl_3IYUpCT_Hl99psADoVz8mEzuWemuzHoHq8AkwRf9yq5RNBmbSt7kciJRJwdorTIOyfRdkpVnIZllpnvvO-6qA_QZMKutuGzgdRG4YxmMJ_5J_pXN6WeNdCGHZF/s400/summer.png" width="400" /></a></div>
<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-20932408990438348682013-05-29T08:00:00.000-05:002013-05-29T08:00:03.119-05:00Wednesday Wisdom<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP20kdDe1yS3ADTXAUJ_Mz43C7cCAOfF8EJSkw0yLxg5mokjRuxzVrOyjuC1ZD474f8Tlyz8VGKalRTiqMhrcGOphrrKwF4mw_VzX_CNTEtYjCPVdBmtj0z6noiEuULlXfupxYZHvgsZg8/s1600/484783_640606092620434_702381353_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP20kdDe1yS3ADTXAUJ_Mz43C7cCAOfF8EJSkw0yLxg5mokjRuxzVrOyjuC1ZD474f8Tlyz8VGKalRTiqMhrcGOphrrKwF4mw_VzX_CNTEtYjCPVdBmtj0z6noiEuULlXfupxYZHvgsZg8/s400/484783_640606092620434_702381353_n.jpg" width="400" /></a></div>
<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-19247240745656098042013-05-28T11:15:00.004-05:002013-05-28T11:15:34.834-05:00Swimsuit in 6 - Week 6 - Holiday Weekend Hangover Cure!<br />
It's week 6, have you completed this workout 3 times a week for the last 5 weeks? Hopefully you have and hopefully you are seeing some results. Finish strong on this last week and we will have another summer workout for you next Monday for June!<br />
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<span style="color: red;"><b><i>P.S. we know bouncing back after a 3 day weekend is hard, but it's time to get back into the swing of things : ) </i></b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkHaNUCs-9psaoAKACruLwSschdgpYMWH0fk8NaGQQPzayRSdCxj_wmE2bjNQZPq1myzEAeYCBvKs9LKVerU8pslMi9zJ2Jr3gPmu8z44B1poVxABKypLtP7FdMkTM39y5g-eRAIvmueEo/s1600/images.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkHaNUCs-9psaoAKACruLwSschdgpYMWH0fk8NaGQQPzayRSdCxj_wmE2bjNQZPq1myzEAeYCBvKs9LKVerU8pslMi9zJ2Jr3gPmu8z44B1poVxABKypLtP7FdMkTM39y5g-eRAIvmueEo/s1600/images.jpg" /></a></div>
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<b>Do Swimsuit in 6 exercises for 3 days this week </b>on <u>non-consecutive days</u> (working the same muscles 2 days in a row gets you no where fast). There is a supplement cardio blast at the end for a "bonus" burn :). You can do it as a part of this workout or on the opposite days. Your choice!<br />
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<b><u>Warm - Up</u></b><br />
1 - 2 min march or jog<br />
1 min <a href="http://www.youtube.com/watch?v=VB4IBkOMhLo">drop step squats</a><br />
30 sec <a href="http://www.youtube.com/watch?v=laRwWzOtWfE">plank walk</a><br />
30 sec <a href="http://www.youtube.com/watch?v=DCpHCAfOoWo">x-men jumping jacks</a><br />
1 min <a href="http://www.youtube.com/watch?v=KRojd5B61tY">standing oblique twists</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBMs9RkBBpdPgn6f2sFCRbggxTuCA1AIr8oPS-2NAqjD1II2PC-9mIA2-IAjnCI3DNAfrQfSRyn6tRq5zkMrvJ83pFnJ3QuvoO5xmCuZw0jxSA4qtpVN5zTFKMNctcDdPE0A08NcDkVtVD/s1600/tommy-hilfiger-stars-and-stripes-swim-trunks-product-1-3520248-276643392_large_flex.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBMs9RkBBpdPgn6f2sFCRbggxTuCA1AIr8oPS-2NAqjD1II2PC-9mIA2-IAjnCI3DNAfrQfSRyn6tRq5zkMrvJ83pFnJ3QuvoO5xmCuZw0jxSA4qtpVN5zTFKMNctcDdPE0A08NcDkVtVD/s200/tommy-hilfiger-stars-and-stripes-swim-trunks-product-1-3520248-276643392_large_flex.jpg" width="166" /></a></div>
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<b><u>*Swimsuit in 6 Workout </u></b><br />
1 min <a href="http://www.youtube.com/watch?v=SkTjAjx9B9M">Pushup with 1/2 burpee</a><br />
1 min <a href="http://www.youtube.com/watch?v=T33tqtbNtiY">Diagonal lunges</a><br />
1 min<a href="http://www.youtube.com/watch?v=wAmCIWpXBFg"> Rolling plank</a><br />
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<b><i>Rest 1-2 minutes</i></b><br />
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1 min <a href="http://www.youtube.com/watch?v=5NUV8NyPLQE">Backward lunge with jump</a> (switch legs at 30 secs)<br />
1 min <a href="http://www.youtube.com/watch?v=7tLVmvAK6yY">Side plank dips</a> (switch sides at 30 secs)<br />
1 min <a href="http://www.youtube.com/watch?v=6EGEQEOmlUg">Mountain climbers</a><br />
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<i><b>Rest 1 - 2 minutes</b></i><br />
<i><b>Repeat the circuit again at least one more time (if ready for it, do a total of 3 sets)</b></i><br />
<i><b><br /></b></i><b><u>Ab Workout</u></b><br />
When finished with the circuit, finish your abs off by seeing how long you can <a href="http://www.youtube.com/watch?v=iZAlSTGG9_g">front plank</a>. By the end of 6 weeks, we expect it to be minutes!!!<br />
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<b>****Supplement****</b><br />
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<b><span style="color: red;"><u>Cardio Blast (finishing in style!)</u></span></b><br />
30 sec Burpees / 30 secs march or jog recovery<br />
repeat for 5 rounds<br />
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<i><b><br /></b></i><span style="background-color: yellow;"><i><b>*</b><b>Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.</b></i></span><br />
Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-62493361722259427522013-05-24T08:00:00.000-05:002013-05-24T08:00:14.428-05:00It's Friday...and it's Funny! And it's a Holiday Weekend!!<div class="separator" style="clear: both; text-align: center;">
Lol I'm pretty sure a we all feel like this when doing certain yoga poses! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrXqqQoqb1DGSNirLTWuVbtJze_IlF85S3NR3da-IUqjNTzJDB8qSm36Lde6p0uvRUoj7dB5JXyqlggHu5Ci9VSPVNvyFbkHHOxrGLQQDTDd_2wpYgLdAznT6xj9m68rcbao6EYkk4-YI5/s1600/yoga-bs-300x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrXqqQoqb1DGSNirLTWuVbtJze_IlF85S3NR3da-IUqjNTzJDB8qSm36Lde6p0uvRUoj7dB5JXyqlggHu5Ci9VSPVNvyFbkHHOxrGLQQDTDd_2wpYgLdAznT6xj9m68rcbao6EYkk4-YI5/s320/yoga-bs-300x300.jpg" width="320" /></a></div>
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<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0tag:blogger.com,1999:blog-2316054211813967504.post-69075084343945194182013-05-21T08:00:00.000-05:002013-05-21T08:00:15.250-05:00What Do You Sweat For?<div class="separator" style="clear: both; text-align: left;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_CqZVcB3scBvZbsbLg_QXTFT7D460llaeLAe8qXiEwR4sF9T26eP0WfAKeD14DNCHA7K9e9IkLTsI4AZAgE7cP4TyPo4Rb9BxZrihBigxvwro54s-_0gtpqnxC0V6dWGLKb0qE3zl_cIw/s1600/281.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_CqZVcB3scBvZbsbLg_QXTFT7D460llaeLAe8qXiEwR4sF9T26eP0WfAKeD14DNCHA7K9e9IkLTsI4AZAgE7cP4TyPo4Rb9BxZrihBigxvwro54s-_0gtpqnxC0V6dWGLKb0qE3zl_cIw/s400/281.jpg" width="317" /></a></div>
<br />Sarah Lee, CSCS and Allison Krich, M.S.http://www.blogger.com/profile/08984898559585863022noreply@blogger.com0