Front Door Love

I usually don't write decorating-homey stuff, because that is just not my talent! But, my sweet friend Susan came over and brought me this beautiful wreath...and I had to share!

I love the special touch of the burlap bow.  The W is red, which I love because 

red is one of the accent colors that I always am drawn to. 

Plus it looks like USC Gamecock colors!

I was thinking of painting the front door red. 

This makes me smile! Susan has this wonderful and creative way of making plain things beautiful. 

Now I better clean the front door and sweet up a little. 

Tabata BootCamp baby!

“The true measure of a man is how he treats someone who can do him absolutely no good.” 

-Ann Landers

today...do more than you think you can, your body will listen!

What the heck is a tabata?

The Tabata protocal  was created by Izumi Tabata. He and some other Japanese researchers did a study on exercise and effectiveness.  The tabata method is a type of high intensity interval training that was done in a study in Tokyo Japan by the department of physiology at the National Institute of Fitness and Sports. They wanted to prove that fat burning is greater when exercise intensity is higher. It is one of the most intense workouts ever discovered. Tabata protocol is a 4 minute interval circuit of 20 seconds of exercises followed by 10 seconds of rest. Tabata Interval training can be done with a number of different exercises including bodyweight, kettlebells, suspension trainer, dumbbells, barbell, sprinting, running, rowing and any other type of exercise that you can do for 20 seconds at a time. 

The key to Tabata protocols is the timing.  Each Tabata is done for 20 seconds with 10 seconds of recovery.  The original method calls for eight total rounds per exercise.Tabata training is a style of training where you exert MAXIMAL effort for a short period of time, coupled with a very short rest period, and repeat a predetermined number of times. 

I have been using this method for about 4 years, and I love it! I prefer to use bodyweight exercises, or if there are weights involved, I keep it simple...weighted burpees, presses...no complex movements.  So, if you're short on time and looking to get in and out of the gym quickly, or just looking for some killer workout finishers — Tabatas are a great way to go.

SO! are you ready to Tabata baby? 

here's our workout for tonight..

warm up...slow run, 10 minutes

Tabata Sprints...

we are doing these 20 sec on 10 sec off...sprint ahap (as hard as possible) for 20 seconds, 15 sets total. walk to recover. 

Inside:

Pushups vs dips 

Air Squats vs presses

Mountain Climbers vs Wall Balls

One Legged Lateral Hops (alternate legs each time) vs burpees

FINISHER:

20 sec 1-arm swings (right arm)
10 sec rest
20 sec Front Squats (right arm)
10 sec rest
20 sec Push Press (right arm)
10 sec rest
20 sec 1-arm swings (left arm)
10 sec rest
20 sec Front Squats (left arm)
10 sec rest
20 sec Push Press (left arm)
10 sec rest
20 sec 2-arm swing
10 sec rest
20 sec 2-arm swing

Core...

Vups vs Plank

What are your training goals? Have you set any? If so, are you reaching them? How can I help you?

“God gave you a gift of 86,400 seconds today. Have you used one to say “thank you?” 
-William A. Ward

Lucky You Workout!

Today is March 1! What a great feeling a new month is, I loved it this morning when I woke up and I could feel the beginning of a new day, it was cool outside, but, spring is making itself known! New beginnings! I hope that you all feel that same sense of renewal in your days and your workouts. 

Today I will:

Breathe Victory,

Embrace Triumph,

and Live Boldly.

- more than yesterday,

I will REJOICE in what

I am and What I have

become. Discipline and

Dedication along with

Courage and Determination

made this celebration

mandatory. Life. Don't

forget to LIVE it.

from RX Star (www.rxstar.com)

Today is your lucky day! here is the workout:

 Thrusters and runs

Start at the fence with a bar.  Do 5 thrusters, run to the building, tag it, run back, you have 2 minutes to get done before the next set starts.   We will do 15 sets total! 

Parking lot suicide...use the lines of the parking lot to run 1 set of suicides when done with the thrusters.

"Tabata What?"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are shoulder presses, and finally, the last 8 intervals are push ups. There is no rest between exercises.

 32 intervals total

LETS DO IT!
here's something that you can do at home to work on your core and upper body strength:
Alternating Tabata: 8 cycles of each (20 on / 10 off) 
Push-ups
Plank Hold
RACES! 
Do you have your spring races planned yet? We are running on April 21...anyone want to join us?

USMC Ultimate Challenge Mud Run

TWO 2012 DATES ANNOUNCED21 April 2012 and 13 October 2012

http://usmcmudrun.org/

we are also planning to run the Warrior Dash in Huntersville, NC...

http://warriordash.com/register2012_north_carolina.php

my favorite song for Spin Class this week...I use it for climbs with cadence increases on the chorus.
"my body tells me no-o, but i won't quit 'cuz i want more"