Friday, November 30

Thursday November 29

Triceps "V-Push Up"

For our last series of push-ups, place your hands in a triangle in front of you, thumbs and pointer fingers touching each other. Bend elbows and lower chest as close to the floor as low as you can and return to start position. Try to bend your elbows back behind you/towards your sides if possible. You will need to be on your knees for this one because it focuses more on your triceps than your chest. They are a smaller, weaker muscle group so on your toes would be pretty tough!

Good Luck

Wanted to say good luck to Jennifer Martinez who is running in marathon #2 this Saturday in Memphis!

Wednesday, November 28

Ab Wheel Exercise

Kneel on a mat. Hold the handles of the wheel and roll it out as far as you can and return to the starting position. It should pull your abdominals realllllly tight as you roll out, and will probably make you sore just under your rib cage!

Act of Kindness

Tuesday, November 27

Sample Meal Plan, Week 14

Breakfast: 1 med. Kiwi and 1/2 c. cottage cheese

Lunch: grilled chicken quesadilla w/ 1 slice low fat cheese

Snack: Health Wise rocky road protein bar

Dinner: Shrimp with roasted carrots

Monday, November 26

Week #14 Workout
Warm-Up, 5-10 Minutes, Your Choice

Ball Squat with Bb Bicep Curl
-Combine the ball squat with the barbell bicep curl from previous weeks!
Walking 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, this time repeat while walking forward, alternating with your other leg.

Narrow grip "v" floor push-ups
-This time, place your hands in a triangle in front of you, thumbs and pointer fingers touching each other. Bend elbows and lower chest as close to the floor as low as you can and return to start position. Try to bend your elbows back behind you/towards your sides if possible. You will need to be on your knees for this one!
Back extension Machine
-This low back machine is up front with the Matrix circuit.
Overhead DB Press
- Stand with your feet shoulder width apart or slightly staggered. Your hands are in front of your collar bone, facing forward. Lift the dumbbells straight overhead with them slightly angled out in front of you.
Ab Wheel!
-Kneel on a mat. Hold the handles of the wheel and roll it out as far as you can and return to the starting position.

Wednesday, November 21

Meal Plan

Breakfast: Whole grain English muffin, 1 tbsp all fruit spread, 1 c. fat free milk, 1 c. grapes

Lunch: 4 oz turkey breast on whole wheat pita bread w/ 2 tsp reduced fat mayo, 1 c. romaine lettuce or spinach, 1 tomato, 1/2 c. carrots

Snack: 1 banana w/ tsp peanut butter

Dinner: 1 c. whole wheat spaghetti w/ 1/2 c. pasta sauce, side salad w/ low fat dressing, 1 whole wheat roll

Happy Thanksgiving!!!

Lower Body Blast

Thanks to those of you who showed up and participated in Sarabeth's "lower body blast" class yesterday! She said, and I quote, "they should have a hard time walking today"! So I hope everyone learned some new exercises and it sounds like everyone got something out of it!

Kindness...

Tuesday, November 20

Week #13 Workout
Warm-Up, 5-10 Minutes, Your Choice

Ball Squat with db Bicep Curls
-Combine the ball squat (feet flat) with your dumbbell bicep curls!
Sideways 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. Instead of facing forward, face to the side this time to target your inner/outer thigh more.
Floor Push- Ups
-Moving on from low bench push-ups, the hardest push-ups are flat on the floor. Hands shoulder width apart on floor, bend elbows and lower chest as close to the floor as low as you can and return to start position. If you need to modify this exercise to make it easier, place your knees on the floor and try it that way!
Prone Leg Curl Machine
-This hamstring machine is up front with the Matrix circuit.
Shoulder Press Machine
-This shoulder machine is up front with the Matrix circuit.
Elbow to opposite knee crunches
-Lay flat on the floor with one foot tucked up towards your bottom and the ankle from your other leg on your knee (crossed legs basically) and lift your head and shoulders off of the floor, bringing your elbow towards your opposite knee.

Monday, November 19

Welcome to week 13!

We have a short week with the Thanksgiving holiday upon us...

Tomorrow,  trainer Kara Fowler will be leading a “Lower Body Blast” class tomorrow from 12-12:30 in the group aerobics room.

We will be posting the weekly exercises tomorrow and our meal plan on Wednesday.

The gym will be closed Thursday and Friday for Thanksgiving!

Toe Touch Crunch

Lay flat on your back with your legs either fully extended or bent at a 90’ angle so that your back is flat and supported by the floor. With your arms overhead, use some momentum to lift your head and shoulders up, reaching towards your knees/shins/toes.

Friday, November 16

Upper Body Blast

Thanks to those that attended Kara's Upper Body Blast Class today!!

Thursday, November 15

Week 12 Sample Meal Plan

Breakfast: 1 packet Health Wise cereal w/ 1/2 c. low fat milk

Lunch: Tuna with cucumber

Snack:1 orange, 20 pistachio nuts

Dinner: 4 oz. Lobster, 1 c. green beans

Low Bench Push-Ups

Moving on from the wall-then to the high bench push-ups-now, move to one of the two lower weight benches. Hands shoulder width apart (or wider) on bench, bend elbows and lower chest as close to the bench as you can and return to start position.

If you need to modify this exercise to make it easier, place your knees on the floor and try it that way!

Act of Kindness

I noticed one of my friends posting this on facebook yesterday: (omit the McDonalds part :)

As I was waiting in the Chickfila drive-thru, I read a friend's status that said she was in the McDonald's drive-thru, and the person in front of her had just paid for her food. So she in turn paid for the person's food behind her. I decided to join in! I paid for the person's food behind me. Hopefully, I was able to make someone's day with a little random act of kindness!

Thanks, Jennifer!

Thank you, Jennifer, for teaching your "Healthy Fast Food" class yesterday-and thanks to those of you who showed up and participated!

Wednesday, November 14

Trainer Kara Fowler will be leading an “Upper Body Blast” class tomorrow from 12-12:30 in the group aerobics room!

Tuesday, November 13

Week #12 Workout
Warm-Up, 5-10 Minutes, Your Choice

Hammer DB Curls
-Feet Shoulder width apart, elbows tucked to sides. Hands are to your sides with your thumbs facing up. Lift up towards your shoulders and return to starting position.
Individual Leg, Leg Extension Machine
-This quadriceps machine is up front with the Matrix circuit. Unlike week three, only use one leg at a time to really isolate your quads!
Low Bench Push-Ups
-Moving on from high bench push-ups, move to one of the two lower weight benches. Hands shoulder width apart on bench, bend elbows and lower chest as close to the bench as you can and return to start position. If you need to modify this exercise to make it easier, place your knees on the floor and try it that way!
Leg Press (back, feet high on platform)
- 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. This time, move them above the line to the angled position. 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. As you push back up, pull your toes up. Push up, toes up!
Overhead BB Press
- Stand with your feet shoulder width apart or slightly staggered. Your hands are in front of your collar bone, facing forward. Lift the bar straight overhead with the bar slightly angled out in front of you.
Toe Touch Crunches, St.
-Lay flat on your back with your legs either fully extended or bent at a 90’ angle so that your back is flat and supported by the floor. With your arms overhead, use some momentum to lift your head and shoulders up, reaching towards your knees/shins/toes.

Kindness...

Monday, November 12

Tomorrow (Tuesday November 13), Jennifer Martinez will lead a “Healthy Fast Foods” seminar in her Center for Healthy Children from 12-12:30pm. Come check out this informational lesson that I think applies to us all!

Friday, November 9

How to fight childhood obesity

"According to the US Health Department, childhood obesity has more than tripled in the last 30 years, with close to 20% of children considered to be obese," warns Lynda Lippin, Fitness & Pilates expert. Here are the steps to take to ensure that your family doesn't fall onto the wrong side of the statistics.

Set a good example

You will always be your child's most important role model, so family exercise begins with you. "The best way to motivate children to engage in physical activity is for the parents to set the example and engage in physical activity themselves," explains Dr. Michael Applebaum, M.D., J.D., FCLM. Don't just tell your family to exercise, be the first one on your feet!



To read more go to http://www.sheknows.com/parenting/articles/821586/5-ways-to-get-your-family-exercising-all-year-long

Bench Push-Up

Moving on from wall push-ups, move to one of the high weight benches. Hands shoulder width apart (or wider makes harder!) on bench, bend elbows and lower chest as close to the bench as you can and return to start position

Thursday, November 8

http://www.mayoclinic.com/health/exercise/HQ01676/

Exercise: 7 benefits of regular physical activity

By Mayo Clinic staff

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Standing Front Raises BB

Stand with your feet shoulder width apart, arms straight to the front holding the bar with your hands facing you. Lift the bar up parallel to the floor and return almost all the way back down to your thighs, keeping the tension on your shoulders

Wednesday, November 7

Week #11 Sample Meal Plan

Breakfast: 1 peach, 1 scrambled egg w/ 1 slice of low fat cheese

Lunch: Balsamic glazed chicken and bell pepper sandwich

Snack: 20 baked low sodium corn chips and 1/2 c. salsa

Dinner: 2 oz sirloin, 1 sweet potato

Have you had any acts of kindness?

Tuesday, November 6

Week #11 Workout
Warm-Up, 5-10 Minutes, Your Choice

Hands Face in Asst. Pull ups
-Same as the assisted dip. Again, 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 upper handles, lifting knees up to the green pad (it moves and will move-all the way to the floor, so be careful). Pull your chin-up to the imaginary bar and go almost all the way down, keeping elbows slightly bent.
Individual 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, and repeat.

High Bench Push-Ups
-Moving on from wall push-ups, move to one of the high weight benches. Hands shoulder width apart on bench, bend elbows and lower chest as close to the bench as you can and return to start position.
Leg Press Machine (feet high on board)
- 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. This time, move them above the line to the angled position. 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.
Standing Front Raises BB
Stand with your feet shoulder width apart, arms straight to the front holding the bar with your hands facing you. Lift the bar up parallel to the floor and return almost all the way back down to your thighs, keeping the tension on your shoulders.
Decline Alternating Crunches
-Again, 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, this time, bringing your shoulder towards your opposite knee!

CASA 5K/10K

Don't forget about the CASA 5K this weekend at 8am!!!

Monday, November 5

Welcome to week #11!

Trainer Kara Fowler will lead a Cross Training Circuit class tomorrow from 5-5:30am. Bring your towel and a bottle of water for this quick paced class!

Individual Ball Leg Lifts

(All three sets on left leg...)

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 (almost touch or lightly tap) 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!

(Then, switch all three sets to right 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!)

Thursday, November 1

Week 10 Sample Meal Plan

Breakfast: 1 grapefruit, 2 scrambled eggs, 1 piece whole wheat toast

Lunch:Turkey sandwich on pita bread, celery sticks, 1 tbsp peanut butter

Snack: 1 banana

Dinner: Fresh Crabmeat no butter sauce, 1 c. mixed grilled or steamed vegetables

Act of Kindness