5k and Circuits

A cold, foggy, misty 5k run started the day. I followed that with a couple of 1/2 mile walks with the kids and then spent 1/2 hour doing circuits of KB swings, pullups, pushups and heavy bag.
Much better than yesterday.

Rest Day

Too much going on today to find time for a workout.
Hope you all have done better.

Bike and Olys

Another cold bike ride started the day and later I did some snatches, power snatches and pushups.

Exercise, eat healthy to reduce holiday stress -- Keeping up exercise routine, healthful eating work wonders -- http://www.tucsoncitizen.com/ss/fromtopemails/103854.php

Pedal, Push, Pull and Punch

A cold, foggy, misty bike ride started the day and that was followed by some bench pressing and weighted pullups. After a good ham dinner with the kids I spent some quality time on the heavy bag.
Hope you've all had a great Thanksgiving and maybe even found a little time to do something for your health.

Heavy Bag

Not a lot of time today, so all I sqeezed in was 20 mins on the heavy bag.
Hope you all found time to do more than I did.

The Beast and Lunging

All I had time for today was walking the Beast 4 times and lunging approx. 300 yards. Seemed like enough today.

More Bike and Boxing

A chilly bike ride started the day and later I spent 30 minutes on the heavy bag.

Turkey Trivia Quiz -- http://home.aristotle.net/Thanksgiving/trivia.asp

Almost a Rest Day

It was time for a break, so today I only did about 1/2 hr of light stretching and core exercises.

Exercise cuts cancer risk – new study -- http://foodconsumer.org/7777/8888/L_ifestyle/112311322008_Exercise_cuts_cancer_risk_new_study.shtml

Tabatas and Heavy Bag

After my lest session today, I did Tabata pullups, pushups, crunches, squats, jump rope and jumping jacks with about 1-2 minutes between each. I followed this with about 25 mins on the heavy bag......quality over quantity today....LOL.

Bike, Olys and KBs

A chilly bike ride started the day and that was followed by a good workout of cleans, power cleans and KB overhead squats.

Exorcising diabetes -- http://www.ajc.com/services/content/printedition/2008/11/19/diabetes.html

Barbells and Heavy Bag

The weather was a bit too volatile this morning to want to get out for a run or ride, so I started my day with a modified version of a workout I had a couple of clients do earlier this week.......4 circuits of BB bench press, french presses (overhead extensions) and pushups (all to failure or close to it)........followed by 4 circuits of BB rows, BB curls and pullups (all to failure or close to it).
I then spent 20 mins on the heavy bag.

Five ways to keep Alzheimer's away -- http://www.cnn.com/2008/HEALTH/conditions/11/20/ep.alzheimers.brain.exercise/

Beast 'n' Bike

2 laps of the Beast and an hour long bike ride was enough today.

Do calorie counters on fitness machines tell the truth? -- http://www.dallasnews.com/sharedcontent/dws/fea/healthyliving/fitness/stories/111908dnlivmachines.10512d9.html

AED

First, just a little news.....I am now AED equipped. In addition to the obvious, what does this mean for my clients? Well, now I no longer need to hold back for fear of causing a heart attack....LOL....so be prepared because now it gets SERIOUS!!

I got off to a good start today with 4 laps of the Beast and afterward I put in 40 mins on the heavy bag. Later, I lunged up Elmo with JP & SP (Way to go!! The only 2 to do a long lunge workout twice!) plus we walked back down and ran half way up......I guess today we need to call the hill MR. ELMO. Then, just for the heck of it, I did some circuits of KB swings, pushups and crunches.

5k and Olys

A brisk 5k run was a great start to the day, and after my last session I did some snatches, power snatches and BB shoulder presses. I ended the day with a little time on the heavy bag.

The Snatch -- http://www.exrx.net/WeightExercises/OlympicLifts/Snatch.html

Just Another Sunday Funday

I started the day with a couple of 1/2 mile walks and 30 mins of circuits consisting of:
pullups x 5
squats x 10
pushups x 15
crunches x 20
Later I did some paced circuits of weighted pullups, ring dips and wall sits.
20 mins on the heavy bag finished off the day.

Make the Time to Exercise! -- http://www.healthnewsdigest.com/news/Lifestyle_580/Make_the_Time_to_Exercise.shtml

Saturday Circuits

This morning I worked out with a couple of clients. We started by walking the Beast, followed by 5 circuits of:
walking lunges x 15/leg
pullups (modified) x 15
pushups x 15
SB crunches x 15
SB leg curls x 15
calf raises x 15
We ended with another lap of the Beast.
Later, I spent 20 mins on the heavy bag.

Pedal and Push

After my early sessions, I got out on a chilly hour long bike ride, and after my last sessions I did a good chest workout of bench presses, supersets of DB flyes/DB bench presses, and decline pushups (feet elevated 40")........a good basic day.....a little aerobic and a little anaerobic.

Aerobic and Anaerobic Legs

3 laps of the Beast started the day, and I ended the day with some front squats, SLDLs and stationary lunges in addition to a few cleans.

Cold weather doesn't have to put chill on exercise -- http://news.medill.northwestern.edu/chicago/news.aspx?id=105321

Bike & Box

Same tune as yesterday except substitute riding for running. Unfortunately, it seems I picked up a couple of thorns on my last ride and I had to fix a flat before I could ride :(
Later, I spent 20 mins on the heavy bag.

Dispelling Popular Diet and Exercise Myths -- http://newsblaze.com/story/20081112152658zzzz.nb/topstory.html -- (#8 is a little off, but not a bad article overall.)

5k, KBs, Etc.

I'm runnin' in the rain
I'm runnin' in the rain
Just like a big dummass
I'm soggy again
My hands are nigh numb
I'm feelin' really dumb
I'm runnin', I'm runnin'
In the rain.

Before the run, I walked the Beast twice.
After the run I worked out with Rob and Ralph. In addition to the 1/2 mile warm-up walk, we did 4 sets each of KB swings, DB bench presses and DB rows (and yes, they're gonna be hurting).
I still had a little energy and time left, so I ended up doing a few sets each of KB snatches and KB clean & presses.

Overweight pets: Like owner, like pet? -- http://www.mailtribune.com/apps/pbcs.dll/article?AID=/20081111/LIFE/811110331 -- "....I love having a fat cat," she said. "I'm not really concerned about her. I mean, she still moves." She still moves? What the hell?

Bike 'n' Ball

Although it was chilly and threatening to rain, I got out for a bike ride this morning. I followed this with 10 circuits of:
SB leg curls x 15
SB tucks x 15
SB back extensions x 15
SB crunches x 15
I ended the day with two 1/4 mile walks with clients.

Plyos and More

A couple of 1/2 mile walks with the kids was followed by close to an hour of upper and lower body plyos. I finished the day alternating between 3 minute intervals of jump rope and heavy bag for a total of 6 intervals.

Lack of sleep can boost obesity in kids -- http://www.mailtribune.com/apps/pbcs.dll/article?AID=/20071127/LIFE/711270327

A Little Variety

1 lap of the Beast with my clients started my day, and after my last session I did 5 supersets of:
power cleans x 10
jump muscle-ups x 10
I followed this with 5 circuits of:
pullups x 10
pushups x 10
squats x 10
SB back extensions x 10
SB crunches x 10

Just Sittin' Around

The weather and my schedule finally allowed for a great hour long bike ride this morning. Later, I did 5 sets each of standard and sumo deadlifts followed by 5 supersets of wall sits for max time and pushups for max reps. I figured it was time I did some wall sits since I've just been killing some clients with these lately.

The Beast and Boxing

2 laps of the Beast and approx. 150 walking lunges started the day and I finished the day with 40 minutes on the heavy bag.

Study: Obese fliers weigh down planes -- http://www.msnbc.msn.com/id/6409403 -- (and things have only gotten worse since this article was written)

Circuits, Tabatas and Boxing

A friend and I spent half an hour doing circuits of KB swings, pushups, jump pullups and SB crunches. Later I did Tabata pullups, Tabata pushups, Tabata SB crunches and Tabata squats.....I spent 5 mins on the heavy bag after each Tabata exercise.
No biking or running today......just too cold and rainy.

Obesity epidemic hits child safety seats -- http://www.msnbc.msn.com/id/12122112/

The Beast, Snatches, Swinging and Elmo

3 laps of the Beast started the day and I followed this with a workout of snatches, power snatches and KB swings. Later I ran up Elmo with a couple of clients.

Strength training can ease aging's effects on women -- http://www.latimes.com/features/health/la-he-weight27-2008oct27,0,7530977.story?track=rss

Run, Row and RUMBLE

A 5k run started my day and I followed that with weighted and bodyweight pullups and chinups, DB rows and 1 arm high cable rows. Later I squeezed in 20 mins on the heavy bag between sessions.

Diabetics shouldn't resist resistance exercise -- http://latimesblogs.latimes.com/booster_shots/2008/11/diabetics-shoul.html

Total Rest Day

No exercise at all today.....about time I guess.

Circuits, The Beast, Push, Punch and Jump

I started my day by working out with a couple of clients. We walked the Beast and then did 5 circuits of pullups, pushups, SB crunches, squats, DB shoulder presses, DB curls and ran one lap of the upper part of the driveway (approx 150 yards with a mild incline). As on Tuesday, the key to this workout is the target reps on each exercise is 15 but once you reach 15 you still have to continue until the last person hits 15 reps on whichever exercise they are doing. We then walked the Beast again.
In the afternoon, I did some moderately heavy bench presses, supersets of DB flyes and DB bench presses, followed by more pushups. After this, I spent 20 mins with the heavy bag and jump rope.