Push Jump Workout!

Sorry for the brief post today! My son needed the computer for homework...more later, in the meantime here's tonight's workout...

Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue, you will change. Don’t let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no further. – Author Unknown

Tonight's Workout!!
Run to Eastside High School and back...every 60 seconds to 10 AIR SQUATS!
PushJumps

For Time:
 200x Push-ups (men 250)
Every minute on the clock you perform 10 x Box Jumps, then continue with your push-ups. The clock keeps running until you are done with all your prescribed pushups!
Three rounds

Jumping over fire at the Warrior Dash!

•Walking lunges, 50m
•Count # of steps, do that many burpees
As you contemplate this lovely workout...attempt to calculate how long you can stretch your legs, we'll be doing the lunges outside, burpees inside!

•Walking lunges - chest up (no leaning forward), and the back knee kisses (not slams into) the ground. Take big steps, but don't sacrifice quality.

SPINCAMP

"Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive."
what makes YOU come alive???

FRIDAY'S WORKOUT!

45 minutes of cycle intervals then 30 minutes of
10-8-6-4-2 run 400m 2-4-6-8-10
heavy swings
man makers (light db's)

CORE if Time...all you need to get through class is a set of dumbells and a heavy KB...

we will hit core if there is time! 

Wake Up Workout!

Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.

-Frank Herbert

Food is the most widely abused anti-anxiety drug in America, and exercise is the most potent yet underutilized antidepressant.— Bill Phillips

feel sad....go for a walk

feel anxious...run 30 minutes

feel lonely....join a gym

feel depressed....do ANYthing that makes you sweat

feel unmotivated? Just go, just move, just start, it will get better from there...trust me..I have been there, lonely, depressed, anxious, sad, unmotivated...movement helped me...it will help you too...

Thursday's workout!
Run the club X2
then AS MANY SETS AS POSSIBLE!

30 lateral hop one arm burpees
shuffle down sidewalk and back
30 hand to  hand KB swings
Run To Caesars and back ab

30 Wall Balls
Run FW and Back to fence
30 HEAVY walking Lunges
Lampost Suicide
30 AB Leg Lifts

Let's DO IT!

Little Earthquake Workout!

Let me tell you something you already know. The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where you are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!.....Rocky Balboa

 What do you say to yourself when you stand in front of the mirror? Do you say positive and encouraging affirmations?  Those little conversations that you have with yourself are so important in establishing a positive self image and outlook. Try to catch yourself when you are alone and think about the way you talk to yourself...the first step is to recognize that there is a problem..try to uncover your triggers for negative self talk. Many repetitions of healthy self talk can begin to influence your core beliefs about your body and dramatically improve body image. Please stop the 'Fat Talk' and replace it with, "I love how my arms got me through those pushups" or "I am so good at running those laps".  If you have people in your life who are critical about your appearance or their own appearance, let them know how you feel about it.

Mastering others is strength;  Mastering yourself is true power - unknown

Here is the Golden Rule...Don’t say anything to yourself that you wouldn’t say to anyone else.

Do you ever start comparing yourself with others?  What do you do to avoid letting that stir up a bunch of negative thoughts? 
Today's Workout!
Sprints...15 sets across the parking lot!
remember the purpose of these is to work AS HARD AS POSSIBLE during the sprint, get your recovery in there as you wait for the next one, this is HIIT Training 101~it is all about speed.
refer to this post on HIIT Training for more information!

http://lovetogetfit.blogspot.com/2010/05/hiit-trainingwhat-is-it.html

then...one dumbell swing (or Kettlebell) and one burpee box jump~
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame! 

we will finish with core and stretch!  

Reah's turkey meatloaf muffins

I got this awesome recipe from my friend Reah...thank you so much for sharing! These look awesome!

From Reah...."I made these mini meatloafs last night, they are from Jamie Eason's bodybuilding.com page (not my recipe).  They are brother approved, although he said he could have stood some ketchup with them.  Just remember if using ketchup no HFCS (high fructose corn syrup).  They are not really a muffin, just made in a muffin pan.  Instead of a pan I used aluminum muffin tins and spray extra virgin olive oil.  I also used chopped onion, shallots, and garlic that is sold in a container at Trader Joe's.  It was approx the same cost without the prep. Next batch I will be adding green peppers (diced).  This makes a quick and highly portable meal option.  My cook time was actually 30, not 40 mins."

Turkey Meatloaf Muffins
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

 

 

Circuit Training Love!

Find the best in everybody. Wait long enough, and people will surprise and impress you. It might even take years, but people will show you their good side. Just keep waiting.”

-Randy Pausch

something new today!

we are doing giant circuits, 15 minutes each, you will divide into groups and complete as many sets as possible in each circuit in the 15 minute time period as possible. Try not to get distracted in your circuit, work hard and keep chatting and distractions to a minimum.  Remember, you came to work out, not play...let's do it!

1. 15 minutes!
5 Pull-ups
10 Push-ups
15 Squats

2. 15 minutes
jump over steps in a row
10 heavy deadlifts
10 heavy bicep curls

3. 15 minutes
burpee box jumps outside 20
handstand pushups 10

4. Burpee broad jumps across parking lot X 20
run to fence
repeat!

Salad Wars...
We are having so much fun on the Love to Get Fit Facebook page with the salad wars.  If you have missed it, we are collecting recipes and pictures of your favorite salads.  Remember, don't send me an email with a recipe, I need proof that your salad is the biggest!  Send me the picture...snap with your phone and email to lislw1@yahoo.com
check out what's been shared so far here....
Love to Get Fit

Back to School Workout!

... bring your water bottle, towel and POSITIVE ATTITUDE!

10 cleans then sprint
9 cleans then sprint
etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

" Leg Day" love love this one!

4 rounds for time:
1 Suicide

20 Pistol Squats (10 each leg)
40 Air Squats
50 Walking Lunges (w/ bar backracked)

Wall Balls and Sprints Workout!

“Find the best in everybody. Wait long enough, and people will surprise and impress you. It might even take years, but people will show you their good side. Just keep waiting.”
-Randy Pausch

Wall Ball Sprints

Tonja, Michelle and Darla throwing those wall balls!

Sprint to fence
20 x Wall Ball
Sprint
30 x Wall Ball
Sprint
30 x Wall Ball
Sprint

been doing these in class this week, love them!

20 x Wall Ball

then...

10 rounds or to the end of class time!


30 x Overhead Dumbbell Walking Lunge (15 alternating steps)

30 x Dumbbell Swings

10 BAR BURPEES

10 PISTOLS ( one legged Squats)

1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
CORE WORK
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after!

The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.
-Lord Jeffrey

Dream Big Workout!

Make yourself stronger than your excuses! 

warm Up.... 3 sets!

one minute of Burpees
one minute of squat Box jumps
one minute of squats

Run the club X 2
50 Push-ups
25 Deadlifts
Run the club X1
40 Push-ups
20 Deadlifts
Run the club X 1/2
30 Push-ups
15 Deadlifts
Ru the club X1/4

At the end of class, we will go outside and have some playtime, either hill sprints, or suicides.

If your Dream isn’t bigger than you, there is something wrong with your dream

These are my new favorite running shorts! I wear them every time I workout!

I found this little poster today and it reminded me of my own struggles to adopt true lifestyle change. Any diet can work, and a 'new' workout can make a difference...for the moment. But, I have learned that lasting weight loss and fitness can really only happen if there is a change in mindset about food and nutrition.  That has to come from within and usually comes with a complete lifestyle change.

Who do you know that has lost weight, sometimes even drastic amounts? Was it through a 'program', a pill, a diet? If so, most likely their weight will come back...because there hasn't been a change in the most important place...between the ears. Many of us, and I include myself in this equation, use food as more than just fuel.  It is often used as comfort or a part of mindless eating behavior when eating, consuming more calories than we even realize.  I am not saying that I have all the answers, because I struggle too, I am saying that if what we really want is to end the up and down weight/fitness struggle, we must first look at what we struggle with internally.Get Fit, Stay Fit, Be Happy, Lisl

Find your Strong Workout!

No matter who you are, no matter what you do, you absolutely, positively do have the power to change.

Do you check the blog and skip class on the days that they look challenging? Major props to those of you that show up ready to take on what is planned.  If you only work on what you are good at, you will never truly grow, remember that being outside of your 'comfort level' is what will make you badder, stronger, harder and leaner...and most importantly, proud of YOURself!

Hydration: Stay Hydrated, it is AUGUST in South Carolina...if you plan on working out you will be sweating so make sure you are staying hydrated all day!

I really want to go to the Track tomorrow and do Bootcamp there, if that's not going to happen, here's what is....
Partner up! get a friend or make a friend, today you will work in a team!
Run to fence

JD is rocking her Strong Tank!

Run Backward
30 Hand-to-Hand Kettlebell Swings
one minute L-sit
Run to fence
Run  Backwards
30 Hand-to-Hand Kettlebell Swings
 1 minute L-sit
Run to fence

Run  Backwards
30 Hand-to-Hand Kettlebell Swings
 1 minute L-sit

SUICIDES on the parking lot lines!

5x with a partner!!!!
4 Deadlifts
8 Pistols
16 Box Jumps
32 leg push downs...
64 PUSH UPS...

We will take a vote at 9:30, either we run to the High School or we do the above workout! can't wait to see what you choose!

It’s been too hard living but I’m afraid to die
Cuz I don’t know what’s up there beyond the sky
It’s been a long, a long time coming but I know
A change gon’ come oh yes it will

Have you gotten your Strong is the NEW Skinny Tank or tee yet?

order here! http://353512.spreadshirt.com/

 

 

 

 

 

 

Tuesday Night Madness!

“Everything you need is already inside. Just do it.”

Warm-up
Race to 100 Thrusters with 5 Burpees at the top of every minute.

then...

My Big Brother Todd!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 + 10 reps of
Kettlebell/Dumbell Swings,
DeadLift (one leg, alternating each set)
Overhead Squat

 

Repeat the following Set until the class time is over!

1 lap around the gym

30 wall balls

30 walking lunges with bar

30 pushups

30 Box Jumps

 30 decline situps