Wednesday, October 31, 2012

Wednesday, October 31


Trainer Kara Fowler will be leading a Krank Cycle class tomorrow morning from 5-5:30am. This class is limited to 6 participants since there are only 6 Krank Cycles... 1st come, 1st serve!

If we have overflow, I will be able to make it a treadmill/krank combo class... I'll try to accomodate everyone! Hope to see you there!

Stress Seminar

Thank you to Dr.Kristin Addison-Brown for presenting her "How to Reduce Stress" seminar yesterday and thanks to those of you who came out and listened in!

Tuesday, October 30, 2012

Tuesday, October 30


Week #10 Workout
Warm-Up, 5-10 Minutes, Your Choice

Reverse Barbell Curls
--Feet Shoulder width apart, elbows tucked to sides. With hands facing down, lift bar above chest to collar bone and return to start position.
Alternating Lunges
-Hands on hips or holding weights to side. Take a large step forward, bending both knees to your 45’ or 90’ angle, all while keeping your shoulders above your hips. Push off, returning to start position, repeat alternating with your other leg.
Wall Push-Ups
-Stand with your feet together, facing the wall. Hands go directly in front of your shoulders and you should be standing on your tip toes. Touch your nose to the wall and return to start position. (the further away from the wall your feet are, the harder it is!) This is a good at home exercise!
Lay on floor, individual ball leg extensions
- Like last week, lay face up on the floor with a red ball under your heels. Place hands to your sides, lifting your hips off of the floor and maintaining your balance. One heel will remain on the ball while lifting the other leg straight up in the air-returning it to the ball and repeating. This week we are staying on the same leg for your ten reps before you switch to the other leg. Want to make it harder? Try all three sets on the same leg before you switch - all while hips remain off of the floor!
Standing Dumbbell Side Raises
- Stand with your feet shoulder width apart, arms straight to your sides with your hands facing you. Lift the dumbbells up parallel to the floor and return almost all the way back down to your sides, keeping the tension on your shoulders.
Decline Twists "Cherry Pickers
- On the decline bench from last week, again sitting with your feet under the green rollers. This time, hold a 5-10+ lb. dumbbell or weight in front of your chest. Do not go all the way back! Lean back as far as you can go and hold this position. With the weight you are holding in front of you, twist from side to side “rotating around your spine”. Do not swing. This works your abdominals, obliques, and back.

Monday, October 29, 2012

Monday, October 29

Welcome to week 10 of the Challenge!!!

We would like to invite you all to attend tomorow from 12-1 as Dr. Kristin Addison-Brown presents "How to Reduce Stress" in the Center for Healthy Children classroom.

Friday, October 26, 2012

Have a good weekend!

Assisted Dip Machine

This machine is in the far back left corner. This is the only machine that works backward as far as the weight goes. I.e. if you weigh 150lbs. and have the machine on 100lbs. you are actually lifting 50lbs. So to make this machine harder, you actually use a lighter weight…
Stand on the black pedals on both side, adjust weight. Hold onto the two lower handles parallel to the floor, lifting knees up to the green pad (it moves and will move-all the way to the floor, so be careful). Bend elbows backward without allowing your elbows to come above your shoulders, and return to start position.

Act of Kindness

Thursday, October 25, 2012

CASA 5K & 10K November 10


For more information or to register, please visit:
Also, please note that start time has been changed to 8am!

Thursday, October 25



Why People Quit Exercising

Nov 1, 2006
This article was originally printed in March 2001
Exercise Physiologist Says Behavior Model May Explain Why People Don’t Stick to Workout Regimens
 
Like so many others, Kris Berg, EdD, an exercise physiologist at the University of Nebraska at Omaha, has observed the rapid-fire increase in obesity that has recently been labeled an “epidemic.”
With it has come a slew of new type 2 cases that, according to Berg, could easily be avoided.
“For those with type 2 diabetes, the actual cause of diabetes is inactivity and weight gain,” says Berg. “These factors produce insulin resistance. We know today that even in genetically susceptible people, exercise can prevent type 2. So, a major goal for type 2s should be to become active for the rest of their lives.”
Here Today, Gone Tomorrow
More often than not, however, Berg says, we are seeing people resolve to lose weight and eat better every January 1, only to lose motivation within a small matter of time.
“A high percentage of people stop exercising within six months,” says Berg, who blames sitting for hours at a time in front of one’s computer at work followed by relaxing in front of the television for most of the evening.
Berg also laments that type 2 diabetes no longer affects only adults. A high incidence of young children are now being diagnosed with the disease.
“Simply said, our culture is anti-physical activity.”
No Overnight Fix
Berg says in today’s culture, people who are overweight want and expect results as fast as the infomercials which promise them.
“This runs counter to reality,” says Berg. “It takes months of sustained physical activity to lose five or 10 pounds, or to gain some muscle firmness. The results seem insufficient and people lose motivation. People fail to understand that it took months or years to gain the weight and lose some muscle mass.”
Berg says people with type 2 diabetes quit exercising shortly after beginning for the same reasons most other people quit. In addition, someone with diabetes may feel insecure about their exercise producing low blood sugar.
“Others may have complications such as neuropathy, heart disease, kidney impairment or retinopathy [which] limit their exercise selection and confidence in getting started, much less continuing,” says Berg.
Physicians Not Doing Enough
Berg feels physicians do not promote exercise as well as they could. When a physician sees a diabetic patient, the focus of the visit, in Berg’s opinion, is to only evaluate BGs and HbA1c.
“It would be helpful if they would ask each patient what they do physically,” says Berg. “Patients should bring in an exercise log for the physician to examine as they do for their BG readings. Research demonstrates physicians can positively influence exercise behavior. They just need to make it a part of their practice.”
Berg says the American Diabetes Association developed guidelines for physicians to follow during a patient exam, which include checking HBA1c and BG patterns, eyes, feet and nutrition, among other things.
“Exercise is on the list too, but I doubt it’s commonly discussed with patients,” says Berg.
A Model for Behavior Change
Berg says the prevailing theories today regarding motivation and ability to change habits can be found in Prochaska and DiClemente’s “Transtheoretical Model,” a behavior model that classifies how people make changes.
The model construes change as a process involving progress through a series of five stages:
  • Precontemplation (the stage where people are thinking about starting an exercise regimen in the distant future).
  • Contemplation (the stage where people are thinking about starting an exercise regimen in the not-too-distant future).
  • Preparation (the stage where people are closing in on the time when they are planning to start an exercise regime).
  • Action (the stage where people have started the exercise regimen).
  • Maintenance (the stage where people are working to prevent a relapse).
In addition to exercise, this behavior model has been applied to a host of problem behaviors, including smoking cessation, alcohol abuse, condom use for HIV protection and stress management.
Which Stage is the Most Important?
Because one stage typically progresses to the next, Berg feels all the steps of Prochaska and DiClemente’s behavior model all are important.
“Health professionals are more likely to effectively assist people in making behavioral-health changes by developing strategies that best work with each stage,” he says. “Work is now underway to determine what these strategies might be.”
Some Stages Easier Than Others
Berg says the Precontemplation stage of Prochaska and DiClemente’s model is the easiest for most people to accomplish something positive.
“Here people begin some attempts to become active,” says Berg. “It may not be much but they are getting agitated enough within to really think about doing something. They get real motivated after reading a book or reading about a new weigh-loss scheme. The novelty of it all is appealing.”
The Action stage, however, is where things become really difficult for most people.
“Somewhere in this stage, about half of all exercise initiates stop,” says Berg. “We don’t know exactly why. They may perceive that the ‘bang for the buck’ is less than what they expected, or they see no dramatic overnight changes.”
Berg says another reason most people jump ship during the Action stage is because the exercise regimen is taking time out of their lives.
“They have less time available now to do other, perhaps more pleasurable, things,” he says. “This weighing of the pros and cons must finally get to most people and they stop their exercise program.”
Success Typical After Several Failures
Berg says most people fail a number of times when attempting to change a habit and that success is typical only after several failures.
“I think the number of failures may even be higher in those with diabetes because of some of the unique problems previously mentioned,” he says. “But it is important for people to be informed and realize that success may take a number of tries.”
Berg says it is not easy for anybody to fail at something, especially repeatedly.
“We feel guilty, lose confidence and our ego suffers,” says Berg. “Perhaps people need to back away from the failure for awhile before their confidence and ego are rekindled.”
The Rewards of Regular Physical Activity
Berg says it is “remarkable” that so many good things happen with regular physical activity.
“Obviously, we need, as a society, to examine how we wish to live our lives,” he says. “Today we have more creature comforts than ever before, but I’m not sure the quality of life is any better. Happy people are usually fairly busy too, and exercise is wonderful for adding meaning to your life.”

Wednesday, October 24, 2012

Seated Cable Row


Place your feet on the black pedals, grab the handle and straighten out your legs. Sit tall and try to keep your body still as you pull your elbows back and squeeze your shoulder blades together. Return to start position and repeat.

Wednesday, October 24


Meal Plan
Breakfast: 1 c. mixed berries with 1 c. nonfat organic yogurt
Lunch: 4 oz. baked tilapia with steamed broccoli and asparagus
Snack: 1 Health Wise chocolate shake (available for purchase at the Wellness Center)
Dinner: 4 oz. baked chicken with wild rice pilaf

Tuesday, October 23, 2012

Ballet???

Ballet shouldn’t be just for kids!  Ballet works your entire body to tone, strengthen and lengthen muscles.  This class will focus on the bar movements of ballet to tone the inner and outer thighs along with deep stretching and balance exercises.  We’ll have fun while building some strong bodies! 
Click the here to find some additional benefits to ballet:  http://ezinearticles.com/?Benefits-of-Ballet---Dancing-Your-Way-to-Fitness&id=2594980

Decline Crunch

This bench is behind the preacher curl machine towards the women’s locker room. For beginners, go ahead and lower the bench as low as it will go. Sit with your feet under the green rollers. Do not go all the way back! Lean back as far as you can go-your abs should become tight (possibly shaky!) and only come half way up as you return to starting position.

Tuesday, October 23


Tomorrow, Jennifer Martinez is going to lead an “Intro to Ballet” class from 12-12:30pm in her Center for Healthy Children Classroom!

Monday, October 22, 2012

Act of Kindness

Jennifer M. said she found this random act of kindness on her desk Friday afternoon... How "sweet"!

Monday, October 22


Week #9 Workout
Warm-Up, 5-10 Minutes, Your Choice
Preacher Curl Bar
-This machine is located in the back left corner between the cable row bench and an upright chest press. As opposed to using the preacher machine, which helps maintain your balance, this time you are recruiting more muscle fibers as you have to balance the bar yourself. Place weights on the end of the approx. 15 lb. bar. Lower your elbows almost all the way down without locking out and then return to the start position. Don’t come up too high or you’ll pop your lip!
Barbell Squats
-Stand with feet shoulder width apart, swing bar behind your head so that the bar rests on the back of your neck. Bend your knees, coming down as close to a 90’ angle as possible without allowing your feet to come up off of the floor. (remember 45’ angle for bad knees!)

Asst. dip Machine

-In the far back left corner. This is the only machine that works backward as far as the weight goes. I.e. if you weigh 150lbs. and have the machine on 100lbs. you are actually lifting 50lbs. So to make this harder, you actually use a lighter weight…
Stand on the black pedals on both side, adjust weight. Hold onto the two lower handles parallel to the floor, lifting knees up to the green pad (it moves and will move-all the way to the floor, so be careful). Bend elbows backward without allowing your elbows to come above your shoulders, and return to start position.
Lay on floor, alternating ball leg extensions-Lay face up on the floor with a red ball under your heels. Place hands to your sides, lifting your hips off of the floor and maintaining your balance. One heel will remain on the ball while lifting the other leg straight up in the air-returning it to the ball and then switching legs, all while hips remain off of the floor.
Seated Cable Row
-Sit on low bench on back cable machine. Place your feet on the black pedals, grab the handle and straighten out your legs. Sit tall and try to keep your body still as you pull your elbows back and squeeze your shoulder blades together. Return to start position and repeat.

Decline Crunches, St.

-This bench is behind the preacher curl machine towards the women’s locker room. For beginners, go ahead and lower the bench as low as it will go. Sit with your feet under the green rollers. Do not go all the way back! Lean back as far as you can go-your abs should become tight (possibly shaky!) and only come half way up as you return to starting position.

Thursday, October 18, 2012

Individual Step-Ups

Place one foot on step and leave it planted there, step-up with other foot and return to floor.

Thursday, October 18



Healthy Habits

Stealth Health: Get Healthy Without Really Trying

Living healthier doesn't have to be complicated or time-consuming, experts say
By Colette Bouchez
WebMD Feature

How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
     a. Going to the gym.
     b. Turning the jump-rope for the neighbor's kid.
     c. Playing Frisbee with your dog.
2. How do you define good nutrition?
     a. Eating a vegetable at every meal.
     b. Eating two vegetables at every meal.
     c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
     a. Push-ups, sit-ups, or running the track.
     b. Walking the dog after dinner.
     c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.

From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.

Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."

Do a Little, Get a Lot

The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.

"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.

But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.

"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."

Tripping Over Baby Steps

Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."

Try the Stealth Health Approach

Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.

To Improve Nutrition:

1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.

To Improve Physical Fitness:

1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.

To Improve Stress Control:

1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes

To Improve Sleep:

1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.

Wednesday, October 17, 2012

Ball Roll / Tuck


Lay face up on the floor with a red ball under your heels. Place hands to your sides, lifting your hips off of the floor and maintaining your balance, roll the ball in as close to your bottom as you can get it and return back to the straight leg starting position without allowing your hips to return to the floor.

Wednesday, October 17


Make plans to attend trainer Kara Fowler's group personal training session tomorrow morning from 5-5:30am in the group exercise room!!!

Tuesday, October 16, 2012

Bench Dips

Sit on a weight bench, chair, or set of steps. Place hands on bench with fingertips facing away from your body. Lower your bottom off of the bench, bending your elbows behind you and return to start position without allowing your bottom to touch the seat.

Tuesday, October 16


Sample Meal Plan
Breakfast: 1 Health Wise cinnamon pastry and 1 c. nonfat organic yogurt
Lunch: Greek salad with chicken breast over mixed greens
Snack: 1 Health Wise strawberry cheesecake protein bar
Dinner: 4 oz. grilled chicken with steamed squash and zucchini

Monday, October 15, 2012

Monday, October 15


Week #8 Workout
Warm-Up, 5-10 Minutes on AMT, Red Zone
Reverse Cable Curls
- Straight bar from low cable. Elbows tucked in, hands facing down, bend elbows trying to lift bar to collar bone (all while keeping elbows tucked in) and lower back down to start position.
Individual Step-Ups
-From steps, white step in back, or boards in aerobics room. Place one foot on the step, leaving it planted there, step-up with your other knee and return to floor. Repeat. This can be your at home exercise of the week. Steps at home? Steps at work?
Bench-Dips
-Sit on a weight bench, chair, or set of steps. Place hands on bench with fingertips facing away from your body. Lower your bottom off of the bench, bending your elbows behind you and return to start position without allowing your bottom to touch the seat. This can also be an at home exercise!
Lay on floor, ball roll in/tuck
-Lay face up on the floor with a red ball under your heels. Place hands to your sides, lifting your hips off of the floor and maintaining your balance, roll the ball in as close to your bottom as you can get it and return back to the straight leg starting position without allowing your hips to return to the floor.

Lat Pulldown Machine
- This upper back machine is up front with the Matrix circuit.
Red Ball Crunches, Alternating
-Like in week five, sit on large red ball. Hold on and roll yourself out to where the ball is supporting your mid-low back. Lean back as far as you can on the ball and crunch upwards, this time twisting your elbow towards your opposite knee. Return to start position

Friday, October 12, 2012

Have a good weekend!

Bicycle Crunch


Bicycle crunches are one of my favorite abdominal exercises because they not only target your abdominals, but also your obliques (love handles), so you get a two-for-one deal!

To begin, lay flat on the floor.
A modified version is to keep heels on floor and lift knee to your opposite elbow.
For advanced version, keep feet up off of the floor while you complete this exercise.
Simply bring your knee to your opposite elbow, inhale back to center, exhale to the opposite side.

Act of Kindness

Thanks, Jennifer, for sharing this photo!
Jennifer participated in The United Way's "Day of Caring" last Friday.
She helped build the Christmas tree that will be used on set of the Nutcracker later this fall.

Thursday, October 11, 2012

Leg Press Machine

Sit with feet shoulder width apart on the sled. Push up, removing safety handles on both sides...


...Lower sled without allowing your bottom to roll up off the seat and return to start position. Make sure your knees do not turn in.

Act of Kindness

Thursday, October 11


Download free log sheet to keep up with your cardiovascular exercise and weight training.

Wednesday, October 10, 2012

Ride for Hope


"My 15 year old, 22 year old,  my husband and myself participated in the Ride for Hope.  It was our first experience doing an organized ride.  We have been on 25 mile rides as a family.  It was a great ride-just cold."
 
Thank you, Peggy for sharing about your ride with us!!!

Shared Information From Challenge Participant

"I’ve been meaning to say something about the AB Class from SaraBeth and the Swim Class you did…

I really did love the Swim Class – felt good on my joints!

Ab Class – I hurt so bad I thought my skin was on fire.  It was really just my weak abs! But burnt so good!"

Wednesday, October 10


Sample Meal Plan

Breakfast: 1 packet quaker instant oatmeal
Lunch: Health Wise pasta fagioli entrée (sold at NEA Baptist Clinic Wellness Center!)
Snack: 1 orange
Dinner: Cajun grilled catfish and 1 baked sweet potato

Tuesday, October 9, 2012

Preacher Machine

Start by adding weight and then curl arms bending at the elbow, return to start position and repeat.

Tuesday, October 9


Week #7 Workout
Warm-Up, 5-10 Minutes on AMT, Orange Zone
Preacher Machine
-This machine is in the back, facing the mirror with the dumbbells on the women’s locker room side. Select weights, complete a bicep curl by lowering at the elbows and returning to start position.

Leg Press Machine (in back)

-Back right corner. The sled itself weighs approximately 45 lbs., so please be careful! Select weight. Sit with feet shoulder width apart on the sled. Push up, removing safety handles on both sides. Lower sled without allowing your bottom to roll up off the seat and return to start position.
Laying 2-DB Skull crushers
- Just like with the barbell skull crusher from week five, lay flat on bench. Place both feet on edge of bench to relieve pressure on low back. Straighten arms above your chest with your hands facing in this time. Upper arms remain in same position as you bend elbows back, bringing the dumbbells as far behind your head as you can get them. Return to start position.
Ball Squats, Pull toes Up!
-Just like in week five, place ball behind your low back on the wall. Making sure that your knees do not go above your toes, try to bend knees to a 90’ angle and return to start position. For members with bad knees, try a 45’ angle. As opposed to keeping your feet flat, this time pull your toes up as you stand up. This shifts your weight back to your hamstrings and glutes as well as working your quads!
Cable Row Machine
-This upper back machine is up front with the Matrix circuit.
Bicycle Crunches
-Lay flat on floor. Modified version is to keep heels on floor and lift knee to your opposite elbow. For advanced version, keep feet up off of the floor

Monday, October 8, 2012

Monday, October 8

Tomorrow, trainer Sarabeth Brown will lead a group personal training session from 6-7pm. The session will consist of weight training and cardio! Meet in the front lobby at 6 if you are attending.

Friday, October 5, 2012

Friday, October 5

Tomorrow is the 2nd annual “Ride for Hope” Bike Ride! This event begins at the Women's Clinic. Please visit www.neabaptistfoundation.org for more information!

Thursday, October 4, 2012

Act of Kindness

Thursday, October 4



Week 6 Meal Plan
Breakfast: 2 eggwhites scrambled with 1 sliced tomato, and 1 piece low-sodium toast
Lunch: Bean and cheese burrito, 20 baked low sodium corn chips and 1/2 c. salsa
Snack: 2 low cal rice cakes
Dinner: Shrimp, broccoli, and sun-dried tomatoes with pasta

Wednesday, October 3, 2012

BB Floor Touch / "Deadlift"

Stand with your feet Shoulder width apart, and your knees locked.
Make sure that you contract your abdominals to help support your lower back.
Lower bar as far forward as you can.
(Some can reach knees = tight hamstrings! Some people can go all the way to the floor!)
The main thing is to keep those shoulders back. (squeeze penny between shoulder blades)
Had I dropped my shoulders, I could reach the floor, too!
Also, be sure to lock those knees.
It should pull from your heels, all the way to your low back!
Return to start position standing tall.

Wednesday, October 3


Tomorrow from 12-12:30, Jennifer Martinez is hosting “10 Things You Can Do To Improve Your Health” please join her in the Center for Healthy Children classroom for this informational seminar!

Tuesday, October 2, 2012

Standing 1-db Skullcrusher



Stand with feet shoulder width apart and slightly staggered. Lift one dumbbell above your head.....
....with elbows remaining up and in lower dumbbell behind head and return to starting position.

Tuesday, October 2


Week #6 Workout
Warm-Up, 5-10 Minutes on AMT, Green Zone

Wide Cable Curls
- Straight wide “w” bar from low cable. Elbows tucked in, bend elbows to lift bar to collar bone and lower back down to start position. The wide bar creates a different angle and uses different muscle fibers as opposed to the shorter, straighter bar that we used on week 2.

Alternating Step-Ups
-From steps, white step in back, or boards in aerobics room. Alternate step-ups. This can be your at home exercise of the week. Steps at home? Steps at work?

Standing 1-DB Skullcrusher
-Stand feet shoulder width apart and slightly staggered. Lift one dumbbell above your head with elbows remaining up and in. Lower db behind head and return to starting position.

BB Floor Touch , “Deadlift”
-Feet Shoulder width apart, knees locked. Make sure that you contract your abdominals to help support your back. Lower bar as far forward as you can. Return to start position standing tall.

Green Ball Crunches, alternating
- As with week two; sit in floor or on edge of weight bench. Lean forward and wedge small green ball behind your lower back. Lean back as far as you can on the ball and come half way up, this time bringining your elbow towards your opposite knee to complete the crunch.

Monday, October 1, 2012

Monday, October 1


TONIGHT!, trainer Sarabeth Brown will teach a circuit training class from 5:00-5:30pm

Please gather in the lobby and Sarabeth will meet you there!