Workin’ on my Workout!

I have a sweet little baby boy who got 4 shots at his 1 year checkup on Monday, which has prompted him to wake up at 5:30 the past two mornings for some pain reliever and a bottle. So, I needed not to set my alarm clock to get up an exercise! Yesterday, I did my 30 minute hatha yoga DVD and am a little sore today. I love yoga, but don’t get to do it nearly as much as I would like. Yoga at my pal Yvette’s is the best!

Yesterday, when I got home from work, my 3 year old greeted me at the door and said “Look mommy! This box came from CVS!” To him, any store is CVS. Anyway, the box was from Power Systems and it was full of resistance bands I had ordered for my Thrive workouts! This morning, I busted out the medium resistance band this morning and tested it in my workout. It was hard! I backed off to the light band and that made it better, especially for the lateral raises. I think I’m going to get a few extra light bands for my beginners, too.

It’s funny, because each band included an instruction sheet on how to use the bands. The photos are in black and white of this woman doing different exercises with the bands. You would think it’s a cost savings measure to use black ink, but I think it’s because she’s using the orange (lightest) bands and they don’t want you to know! How else could she do some of those moves?! 🙂

Please be sure to plan on joining me on Monday, August 31 for my next Wellness Seminar and Exercise Session. It’s free and child care will be provided at Galax PH Church from 5:30-7:00 pm. It’s gonna be fun, informative, and fit!

FREE Seminar & Exercise Session – July 13

Did you miss the seminar on June 15? Well, make plans to attend this session on Monday, July 13 at 5:30 at the Carter Pines Picnic Shelter in Hillsville, VA. The shelter is located on the left as you drive into Carroll Wellness Center.

First, I’ll be sharing Biblical advice on how God wants us to live happy, healthy lives as well as practical tips for good nutrition, health, and exercise. Then, about 6 pm we’ll do a 30 minute exercise session set to contemporary Christian music. Bring a friend and come enjoy some uplifting fellowship!

At this point, I don’t have anyone lined up for childcare, but if you’re a CWC member, you can check to see if they will let you leave the kiddos in the supervised play area since you’ll be on the hill.

Hope to see you there!

Overcoming Obstacles

We all face obstacles everyday in our daily living. This morning, I had to overcome some myself! The baby woke me up about 4:45 for a bottle, so I fed him and then it was close to 5 am. I had planned to get up about 5:30 to practice the new BodyPump 94, because I plan to teach it the first time on Friday and I need to run through it some. Anyway, I had a choice to make…back to bed or stay up? I chose to stay up.

I spent some time reading in my “Motivated to Wellness” Bible study book about how Jesus is the light and the life. It was a good read.

Then, I went outside to practice my workout so I wouldn’t wake up the family (it was 5:30ish at this point). The whippoorwill was out and singing and it was such a beautiful morning. I soaked it in, breathed and stretched, while talking to God a few minutes.

I was on the 4th track of practicing BodyPump when this yellow jacket flew up. I thought he was just nosing around, so I kept doing my triceps kickbacks and the darn thing stung me on the pointer finger! It hurt like the dickens – I haven’t been stung in years. I stopped, went in and iced my finger for a few minutes and had to make a choice – keep working out or just quit? I chose to keep going.

I finished my workout and spent some time with my husband and boys this morning before coming to work. I’m a little sleepy, but I’m glad I chose to stay out of bed and exercise.

Each day, we have to make choices to keep going. Your situation may be harder than mine, but choose to keep going. You’ll be glad you did.

I can do all things through Christ who strengthens me. Phil 4:13 (That’s for my friend Michaela).

FREE Wellness Seminar & Exercise Session

I’m launching my ministry on Monday, June 15 at 5:00 pm at my church – Stone Mountain Baptist Church in Laurel Fork, VA. Please join me and bring a friend for an evening of information about wellness & health, light/moderate exercise, and refreshments & fellowship! The fun starts at 5 pm and we’ll be done by 7 pm. I’m working on childcare options if you need to bring your kids, so stay tuned! View the event details here.

church

want to be a personal trainer?

When I changed jobs almost two years ago, part of my job duty was to become an ACE (American Council on Exercise) certified personal trainer, which I accomplished. I’m really glad I did it because I’ve wanted to do it for years. I’ve enjoyed being a personal trainer these past 18 months or so. In addition to helping people meet their fitness and wellness goals, I also get great emails with tips and updates from ACE.

I got one today about the Ash Hayes Scholarship that is helping folks who want to help our youth obtain their personal training certification at almost no cost! If you’re interested, check out the scholarship information and apply.

Click the image to be taken to the ACE website and apply or learn more.

Click the image to be taken to the ACE website and apply or learn more.

30 second core workout

Yep, you heard it folks! Just 30 seconds to your perfect middle. 🙂 Yeah, right. Here’s what I just got finished doing as my Friday workout since my foot hurts too much to be on it long…

Perform each exercise for 30 seconds before moving along to the next move. Rest up to 10 seconds between each exercise and repeat up to three times, resting 1 minute before repeating.

  1. Plank Ups (go from elbow plank to straight arm plank then back down)
  2. Flutter Kicks
  3. Reverse Crunches
  4. Left Side Plank
  5. Superman
  6. Right Side Plank
  7. Mountain Climbers
  8. Russian Twists (with medicine ball)

I repeated it three times. Those flutter kicks will get ya! And those plank ups…ouch!

workout week

It’s been a great week of workouts for me and I hope to squeeze another good one in today. Monday, I jogged/walked outside and did really well. I surprised myself and jogged about 80% of the distance (probably 2.5 miles or so) which isn’t too bad considering the baby is only 8 weeks old and I haven’t jogged any distance in almost a year.

Tuesday, I taught the noon BodyPump class and was sore through yesterday, in my biceps especially. I’m teaching the class Tuesday and Thursday next week and have to record my second video. I really hope I pass this time!

bodypump

Wednesday, I took the noon BodyAttack class. Thankfully, it was only 30 minutes because it’s a tough one! Empty your bladder before you take that class because you jump around A LOT!

BodyAttack.1

Yesterday was a rest day, but I hope to either do BodyPump on my own today or swim laps. I have this terrible plantar’s wart on my foot that is causing some serious pain, so I want to swim, but I need to practice Pump. However, I’ve not swam all week and I really enjoy my time in the water.

I had a personal training session with a gal this morning and she did this workout. What do you think?

300 Rep Full Body Workout

Warm Up: 15 seconds of each exercise (repeat three times)

  • jumping jacks
  • walking high knees
  • walking butt kickers

Main Set: complete circuit 2-3 times

  1. 50 jumping jacks
  2. 40 flutter kicks
  3. 30 lunges (plyo lunges to make it harder)
  4. 20 bicep curls
  5. 10 burpees
  6. 10 bench dips
  7. 20 push ups
  8. 30 squats (jump squats to make it harder)
  9. 40 triceps extensions
  10. 50 high knees

This was my inspiration for the workout – http://tarasabo.blogspot.com/2014/07/guest-post-300-rep-high-intensity.html