Archive for ‘Fitness’

September 8, 2011

Brightening Someone’s Day

by Ashley

Have you ever had a day or even a moment that you felt like you brightened someone’s whole day?  I experienced that this morning, and it immediately put my day on the right note.  Better yet, I was able to brighten their day through exercise! 

If you may have remembered, I mentioned about a month ago in one of my previous posts that I was asked to start teaching the senior exercise class at my church (where I am also the Children’s Director).  We call it the “Seniors’ Fit For Life” class.  I was thrilled to take over, as I had substituted for the previous teacher several times over the summer and loved it.  The ladies always cracked me up and it helped mix up my day a bit.

We have fun using these balls…

These resistence tubes…

And these resistence bands… 

This morning I was ready to teach and looking forward to it, as always.  However, I was quite disappointed when only one lady showed up!  I decided to lead the class as I normally would but was still bummed more didn’t show up.  I remembered a few of them telling me they would be out of town or had doctor’s appointments, but I didn’t expect only one person. 

I thought the one lady that came might be discouraged to find that she was the only one to show up, but fortunately I was wrong.  She was just as excited to get going with her workout.  It relieved me and made me more excited to teach.  We had such an enjoyable hour together!  We talked and laughed the whole time.  She kept telling me how great I was at teaching the class and it was exactly what she needed. 

As she left, she gave me a huge hug and told me that I made her day.  I couldn’t keep a smile off of my face after that moment.  Getting to see someone’s excitement about exercising or reaching their goals or just feeling good after a fun workout is so rewarding to me.  It’s probably the biggest thing I miss from my personal training days.  I suppose it’s something I can look forward to now as I am leading this class!  Now I’m just hoping more ladies will show up next week. 😉

Questions:

  • What is something that you like to do to brighten someone’s day?
  • What is something that someone ELSE can do to brighten YOUR day?
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September 8, 2011

Circuit Stations Workout

by Ashley

Hey all!  I have a new workout for you today!  Are you ready!?!?!  It’s a circuit workout that includes strength, cardio, and core work.  Circuit workouts are my favorite, so it puts a big smile on my face when I think about it!

Below you will see the workout.  This workout is probably best recommended for intermediate or higher levels of fitness.  The strength exercises use both your upper and lower body at the same time which challenges your body even more.  Some of the exercises I “invented” or they are not as well known so I linked them to a description of how to do them or I put an asterik (*) with an explanation at the bottom.  Please don’t hesitate to email me or comment if you have questions about it!

Circuit Stations Workout

Directions: In each station, there will be a strength exercise, a cardio exercise, and a core exercise.  You will go through each exercise for one minute and move directly to the next one.  Go through each station two times, and then move onto the next station.  You will need 5-10 lb. dumbbells and a floor mat.  This will take you about 30 minutes. 

Station #1: Squat to shoulder press (strength); cross country skiing (cardio); oblique crunches (core)

Station #2: Side lunge with bicep curl (strength); bear crawls (cardio); 1-2-3 situps* (core)

Station #3: Sumo squat with overhead tricep extensions (strength); rockstar jumps** (cardio); walking plank*** (core)

Station #4: Row in squat position (strength); jumping lunges (cardio); rope climbers**** (core)

* 1-2-3 situps: go up 1/3 of the way into a sit up and hold for a beat, go back down and then go back up 2/3 of the way into a sit up and hold for a beat, go back down and then go all the way up into a sit up and hold for a beat.  Keep repeating.

** Rockstar jumps: Jump as high as you can in the air with both feet kicked behind you.  Kind of like a butt kick with both feet.

***Walking plank: Start in a push up position.  Go down on your elbow/forearms, walk up onto your hands, and go back down on your elbows/forearms.  Keep repeating.  Make sure to keep your hips straight.

****Rope climbers: Lie on your back like you’re going to do a crunch.  Twist your torso as you come up into a crunch and keep your hands up like your climbing a rope.  Go back and forth to each side. 

Try this out and let me know how you like it!  Have a great day!

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