Today's physical task:
30 minute of sweat-producing, heart rate-elevating exercise. During those 30 min (or added on at the end), I have two fun partner core exercises for you, Partner sit ups with a medicine ball hand off, and Forearm plank with partner hop over. Click for video. Grab a buddy and try them.
Beginners: One round of each
Experienced: 2-3 rounds
Partner sit ups with a medicine ball hand off.
Any object you can pass back and forth will work....soccer ball, hand weight, etc
1 minute for each round.
Forearm plank with partner hop over !
Get over your buddy's feet or legs by hopping, leaping, stepping. Watch where you jump!
30-60 seconds and then switch positions.
Thank you to my models Lori Shambley Rogers and Susie!
Mindful nutritional task:
64 oz of water!! At least. It's hot and you are going to exercise today. We need to stay hydrated, friends.
Keep writing down what you are eating. We have one more of food journalling. Keep it going.
Remember that we are all here to support you. Even if we are not right next to you working out, we are one team. If "they" can do it, you can do it.
Good morning team.
Day 9 was a longgggggg day for this mama so I apologize for no post yesterday.
Let's get right to our tasks today.
30 minutes of physical activity that gets your heart rate up, makes you sweat...something definitely different than your day to day level of activity.
In addition ( or included in the 30 minutes)....3 rounds of planks.
Beginners: 40 seconds
Experienced: 60 seconds or more
For today I would love to hear what you chose to do. What is your exercise modality for today? Let's share our ways to get activity so we might learn from or get ideas from one another.
Mindful nutrition task:
Today we are continuing to record our food intake AND water!!! My challenge to you is 64 oz by the end or the day. If you get more, awesome. But try to at least 8 glasses of 8oz.
You can do this.
Have a lovely day.
At the beginning of this challenge, I presented you with the various definitions of core and core strength. We discussed how that term can have many meanings:
-Our core muscles
-Something on the inside
-Something very important
As we continue to work on physical activity and core strength, today we add in a nutritional component to this challenge.
Today's mindful nutrition task:
For the next 5 days, I invite you to keep a food journal of what you eat. Over the next 5 days, we are going to talk about making strong, healthy food choices and how good nutritional habits can strengthen our core. You can record your food in a notebook or use an online tracker like My Fitness Pal or Fitbit's nutrition tracker.
All you have to do is write down what you eat and drink. 5 days. No excuses. You can so do this.
Today's physical task:
30 minutes of physical activity. Choose some type of movement that makes you sweat a bit (or a lot) and that increases your heart rate a little (or a lot).
During those 30 minutes (or added on after), please use the yesterday's alphabet and rock out the words below (STRONG CORE) so you can add in an extra burst of interval training today:
S squat, reach (jump up) C 10 jumping jacks
T 20 second plank O 30 seconds skipping
R 20 second V-sit R 20 seconds V-sit
O 30 seconds skipping E 20 seconds plank
N 10 walking lunges
G 30 seconds jogging
Beginners: One time through
Experienced: 2-3 times
Have a terrific Tuesday.
I hope you had a fantastic weekend and found some time for a bit of rest.
This week we are continuing to build physical strength and we are adding in a new layer....strong, mindful nutritional choices.
Physical task: Today you are going to spell out the answers to these three questions using the exercises posted below:
What is your best friend's name?
What is your favorite college or professional sport team?
What is your favorite food?
Beginners: Spell out each word once
Experienced: Spell out each word 2-3 times
Beginning today, let's ALL make mindful and healthy food choices.
Tomorrow I'll be inviting you to keep a food journal but for today let's just start examining what we are taking in throughout the day. Are we drinking water? Are we choosing healthy snacks? Could we add some protein to our lunch or dinner?
How we fuel our bodies is just as, if not more important, than the exercises we do to burn that fuel. If we work hard in the gym and come home and eat junk food, then we negate a lot of that hard work and sweat.
Today please just reflect on your food and water intake. Maybe make a few notes of how and when you are eating/hungry. Remember we have just 21 days for the STYT challenge....you can do this for 2 more weeks! We are in this together as one team.
Feel free to post any reflections here about the nutritional piece...or about your ABC Challenge. I would love to hear what names/words you spelled out and worked out! Have fun!
Hope you are having a great Saturday afternoon. Pardon the late post.
I came across this quote and was really moved. I think there are many times in life when we want/need to feel like we can "do it all." "We can handle it." We are after all, "Stronger than you think."
As a mom, I definitely strive to be strong and have that "I can do it," "I got this" attitude as much as possible. The same is true with my fitness career. I want/need to demonstrate physical strength and mental toughness for my clients and students.
But then reality sets in.....and there are those days when for whatever reason, that strength or toughness is challenged and weakened ...and we might have to admit and concede that we just don't have it in us that day or in that moment. It takes a lot to admit that to ourselves or others. It takes strength to recognize this.
Rather than writing much more today, I want to just offer you this quote and let you think about it a little bit. This is a form of strength that I hadn't initially included in my thoughts when I started our STYT summer countdown. We can have physical, mental, emotional, spiritual strength...AND the strength to recognize it's impossible to be strong all the time.
Please take a few moments to consider this statement. If you want to write down some reflections....awesome. If not, that's okay too.
Today and tomorrow for your physical tasks, all I ask is that you give yourself a REST day and use the other day for some physical activity. Walking, biking, running, dancing, lifting, yoga-ing, core-strengthening.......doing! Try for 30 minutes at least on one of these two weekend days.
Have a lovely rest of your day and I'll check in tomorrow.
For the first few days of this STYT Summer Countdown, we've been talking about individual strength. Today we are going to think about the strength we draw on and receive from others.
You know that phrase: "It takes a village." I probably say this sentence at least once a week..sometimes more. Usually I utter it when I'm referring to the act of raising my children. How would we get it all done without the help of our friends, family, neighbors, teachers, coworkers and sometimes strangers? In addition to an internal strength and drive, there are those external sources of energy, of strength that help us through challenging moments and experiences.
In honor of your village of strength, today's mental task is to take time to reflect on the external sources of strength for which you are grateful. As always...feel free to post here or just pause a moment and recognize your village of strength.
Today's physical task involves a buddy (or more). Grab a friend and tell him/her that there is strength in numbers and we are going to do this together.
Since it's already 10:45am, some of you may have gotten your exercise in today. No worries...the exercises I'm giving you won't take too long to add on today (or tomorrow if you gotta wait).
You are going to be recruiting some leg muscles with these.
While you are working all of these movements, pay special attention to that core area we've been discussing.
Keep your abs engaged (pull your belly button in towards your spine), shoulders back and down, spine long and "neutral."
Videos will follow. Here are your tasks.
Beginners: 30 seconds each
Experienced: 60 seconds each
1. Partner squats (see video)
2. Partner lunges: (see video)
3. V-sit with a twist...pass a 5-10 lb weight back and forth (you can pass a water bottle, a milk jug, there's even a viral video with two women passing a wine bottle!)
4. Partner plank high fives (see video)
Talk to you tomorrow.
Next Sunday, June 12, Triangle Aquatic Center is hosting four sessions of my Stand Up Paddleboard Yoga-Fusion class, which combines balance and stability work on the paddleboard with yoga and resistance training to give you a unique total body workout.
It's suitable for those new to Stand Up Paddleboard and for those experienced as well. Try it and discover a new way to challenge your body and your mind!
Classes will be offered on June 12 at TAC from:
1:00 to 2:00 pm
2:15 to 3:15 pm
3:30 to 4:30 pm
4:45 to 5:45 pm
Only $25.00 for a one hour class.
Contact Emily Daniels (firstname.lastname@example.org). Or sign up at the TAC front desk or online)
Bring a bathing suit, towel and water bottle and have fun!
TRAIN with me all summer long at ITS Baseball Training Facility in Hillsborough, NC.
Beginning tomorrow, Saturday, June 4, my bootcamp-style classes are moving to this new location.
ITS is located at 602 Cornerstone Court, Hillsborough, NC.
6:00 am -- Monday, Wednesday and Friday
7:00 am -- Saturday
Hope to see you there!!
Today we add some new options for physical core strength.
I present to you my ABC Workout. Yay!
In another challenge you saw something similar but this one has some different exercises.
The picture below shows my hand-written boards I use in my bootcamp classes. You will definitely see these ABCs a few times over these 3 weeks!
Typically I'll ask my clients to spell out words, their names, holidays, etc. Today, since we are building a strong core repertoire, I offer you these letters:
Y: forearm knee drops ( plank on forearms, with option of dropping one knee to ground and then other)
V : get ups (see video)
Q: plank (with option of tapping right hand to left shoulder and left hand to right shoulder )
R : clamps (see video)
T : ab curls ( old school crunches on your back)
N : mountain climbers (see video)
Beginners: Try this for one round . Take rests as needed.
Experienced: 2-3 rounds
Whether you worked out already or have a plan for later today, add this in to your day.
Won't take very long.
No excuses. #STYT
Welcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT