Monday, September 10

Week #3 Workout

Warm-Up, 5-10 Minutes on Krank Cycle
(Alternate using both arms at same time and alternating "bicycle" arms)

Barbell Curls
-Feet Shoulder width apart, elbows tucked to sides. With hands facing up, lift bar above chest to collar bone and return to start position.
Seated Leg Extension
-This quadriceps machine is up front with the Matrix circuit.
Tricep Press Machine
- This triceps machine is up front with the Matrix circuit.

Sit Down/Stand Ups
-Have a seat on the edge of a weight bench. Stand all the way up, sit all the way down. Hold weights to the side to make this exercise more challenging. Try to stand straight up and sit straight down-not rocking or using momentum.
This can be your at home exercise for the week!
Seated Calf Raises
-Machine in the back right corner. Choose weights. Tip-toe up, move lever to right, lower heels and repeat.
(Picture to follow!)
Pec Fly Machine
- This chest machine is up front with the Matrix circuit.
Abdominal Crunch Machine
- This abdominal machine is up front with the Matrix circuit.

Alzheimer's Walk

A special thanks to all of those that are particpating in the Alzheimer's Walk and those who made donations and purchased t-shirts! All proceeds go towards the Alzheimer's Walk!

Kristin Addison-Brown (captain)

Marilyn Hendrix (captain)

Sarah Gryner

Kim Day

Tammy Mays

Amy Camptbell

Pam Collins

Paula Earnhart

Ashley Estes

Keely Maynard

Morgan McKedy

Sophia Perry

Madeline Sinor

Evguenia Cole

Regina Escue

Friday, September 7

Don't forget that tomorrow is the Alzheimer's Walk at 8am! Beginning at 2105 E. Aggie Road!

Registration for those who have not pre-registered online starts at 7:00 and the opening ceremony is at 8:00. Closing ceremony is at 10:00.

The walk will begin in front of the Student Union. 

It is not too late to donate or join the team. Just go to the following link and click on "join the team" or "donate." 

 

http://act.alz.org/site/TR/Walk/OK-OklahomaandArkansas?team_id=57157&pg=team&fr_id=1570

 

Please contact Dr. Kristin Addison-Brown or Marilyn Hendrix (both at Woodsprings) if you have any additional questions.

 

Thursday, September 6

Thursday, September 6

Photo example of one of the exercises from the week!

Rope Pulldown

Select the rope attachment and connect it to the high cable.

Keeping your elbows tucked in and starting at your  belly button,

fully straighten arms and return to start position.

Wednesday, September 5

Meal Plan

Breakfast: 1 c. high fiber cereal (Raisin Bran, Shredded Wheat, etc.) with 1/2 c. nonfat milk, 1 c. blueberries

Lunch: 4 oz. water packed tuna, with side salad- 4oz lettuce and 1 cup mixed vegetables with 1 packet of Health Wise Salad Dressing (sold at NEA Baptist Clinic Wellness Center!)

Snack: 1 Health Wise caramel brownie protein bar

Dinner: Grilled Salmon with 1 c. wild rice

Tuesday, September 4

We hope that you all had a wonderful Labor Day Holiday!

Today is "Use the Stairs Day" so please try to use the stairs whenever possible!

Also, here is your workout for the week!

Week #2 Workout

Warm-Up, 5-10 Minutes on Upright Bicycle

Bicep Cable Curls
-Straight bar from low cable. Elbows tucked in, hands facing up, bend elbows to lift bar to collar bone and lower back down to start position.
Seated Leg Curl Machine
-Works Hamstrings. This Matrix machine is up front.
Chest Press Machine
-Works Chest and triceps. This Matrix machine is up front.
Standing Body Weight Calf Raises
-Hang heels off edge of bench or stairs. Lower heels to ground as low as you can and then tip-toe up as high as you can. This can be your at home exercise for the week!
Rope Pulldown
-Rope from high cable, elbows tucked in. Start at belly button, fully straighten arms and return to start position.
Green Ball Abdominal Crunch
-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 to complete the crunch.