Wednesday, May 25, 2011

Who Needs Equipment?

I just got a great workout using only my body. 

1. Burpees - 125 reps total 
2. Planks - 5 times at 45 seconds 
3. Rotating One Leg Pushup w/ kicks - 35 reps total 
4. Sumo Squat to Knee Up - 75 reps total  

I didn't time myself, but I think this took about 15 minutes.  I did 5 rounds of the four drills.  My heart was really pumping, more so than I can get while walking or jogging.

The best part of these body weight workouts is that they are hard, yet simple.  Hard in the fact that they build coordination, balance, and strength.  Simple in the fact that I don't need to drive anywhere or have any equipment. 

LMK if you give any of these drills a try.  I'm curious to know if others find them as fun as I do.

Monday, May 23, 2011

Back After It

I made it to the gym to do a real training session.  I am back after it and back to basics.  Nothing works like the simple stuff.  

Perform quality, tested movements within your body's ROM.  Stop at the first Element of Effort.  

It doesn't get any simpler than that. 

Waiter Plate Press - 25 lbs. - 7 min. 
Left - 25 reps, Right - 25 reps = 1250 lbs.
-I stood normal stance and did lateral torso rotation during the press.

1 Arm KB Rows - 35 lbs. - 7 min.
Left - 44 reps, Right - 44 reps = 3080 lbs.

Short Circuit - 9 min. 
1. Reverse Lunge to High Kick - 60 reps total
2. Crabwalk - 90 yards total 
3. Slalom Jumps - 150 L, R total 

I still have irritation in my wrist, so I didn't push it on the body weight stuff.  The only drill I did that put pressure on my wrist was the crabwalk.  

I've set some goals for myself that include deadlift (300 lbs for 3 reps), swings (225 lbs. for 10+ reps), and bodyfat (drop 2%).  My 40th birthday is my goal date (July 7).  Keep me accountable!

Wednesday, May 18, 2011

Check, Check

Is this thing on?

Testing 1, 2, 3. 

Um, hello.  My name is Amy.  I used to be a faithful blogger.  I fell of the wagon for awhile here.  I know I told you all I'd be back.  Sooooooo, I'm back.  Though, I really don't have much of interest to discuss.

My semester is over; now I have so projects to finish up that are work-related, but don't pertain to the specific classes I taught this spring semester.  The projects will, however, improve my curriculum and instruction.

Now that I'm relatively caught up on life (as much as you can be in four days), I am able to focus on my physical well-being.  I'm taking action to make myself better.  I just stocked up on fresh veggies and fruits, fish, pork, and beef.  My garden will be planted before the week is out, which makes me pretty excited. 

I've found a bunch of new body weight exercises to mix in with my gym training, so I'm really looking forward to getting back into a steady workout program. 

It's all about taking life the best way I can.  Every day is an opportunity to look at my options and make the choices that will lead me to a better place (happier, healthier, wiser, calmer).  My thoughts are with a friend today who has experienced a devastating setback.  I've experienced setbacks; not as serious as his, however, but enough to give me a significant pause.

I've learned that allowing myself to spiral down into the negative mire only makes the situation worse.  It doesn't keep me moving and asking questions.  It only paralyzes me.  My friend's experience reminded me that I cannot allow myself to do that.  Each move in a direction away from my goals is a chance to make a choice.  I CAN control my choices.  I will take action.  That is what I did today.

Thanks Josh for reminding me and always inspiring me!

Tuesday, May 10, 2011

I'll Be Back

I promise I'll be back to blogging regularly.  I'm in my finals week at the college, so I'm overwhelmed with papers to grade this week. 

Next week will bring big changes to my lifestyle. I will be on summer break, so I'll have time to commit my training.  I've been pondering my new goals, and I'm pretty excited to see how my summer goes.  I've hit some big goals using Gym Movement protocols over the past 15 months, so I know I'll attain even more.

If you want to know more about integrating biofeedback into your training to hit goals, shoot me an email or message me on Facebook.  I'd love to help you realize success.

Monday, May 2, 2011

Get Busy Doing

No one really wants to read another post about how terribly busy I am.  Join the club, right?  Everyone is busy.

What are we all so busy doing?  Really.  What am I so busy with?  Work. (Only 75 essays left to grade in a week's time.)  Family life. (Church activities, school activities, moving into a different summer cabin.) Spring cleaning. (Yeah, filled a dumpster from the attic).  Buying another funeral home.  (Renovations and yard work to come there.)

But, really, am I that busy or do I just BELIEVE I am?

Let's look at the data.
1. I've noticed my thinking and, therefore, my writing has become quite clipped.  I think in small chunks.  My writing is full of fragments and phrases that I pass off for sentences.  Usually I think in complex sentences.  My thoughts are littered with semicolons.  Not lately.
2. Rarely do I pass up an opportunity to dive into a philosophical discussion.  The other day, a few colleagues were debating whether or not believing something makes it true.  I didn't say a word.  Not a word.  ?????  I didn't have any urge to add to the conversation.  That has never happened to me before.
3. I have no guilt about my lack of training over the past several weeks.  I know that I will be better for training in a few weeks when my semester is over and I can focus on setting some goals for myself.  Right now, I have no training goals or physique goals past "Don't gain weight."  I'm confident in my ability to set and meet goals following Gym Movement protocols.  I have proven to myself that I can. 
4. I've been sleeping very soundly and waking before my alarm.  Now there's a phenomenon I haven't experienced since summer.

So what's the verdict?  Am I busy?  Am I too busy? 

It doesn't matter what I THINK.  It only matters what I DO.