Mile, Circuit, Mile Combo

Running?  Yes, running.  I am finally posting a workout that involves running.  Sweet, huh?  I'm not a complete meat head that only lifts weights. 

This workout will ease you into running and won't scare you away from the trails or track.  It is intended to get you started logging miles but switch it up too.  We are working on endurance, cardio and overall body conditioning with this one.  The most important part of the workout is the general strength circuit in between the first mile and the second mile.  Make sure you DO NOT rest between the exercises, sets & reps.  The continual movement will make you sweat more, increase your heart rate and help with conditioning your body.  Ultimately, you will get more out of this workout with minimal rest.  Rest is important for some workouts but this one does not utilize rest...sorry!  We are focusing on going stronger for longer and need to push boundaries in training.

Diversity in your workouts is great!  Keep your body guessing peeps.  You don't want to acclimate your body to doing the same old routine because then your fitness will plateau.  Find ways to work the same muscles but in different movements.  Do research on fitness sites and then research some more!  Compile a library of exercise to pick and choose from when designing a workout.  This keeps it interesting.  Nobody likes to get bored!

peace & love
bj

Passion

Passion is such a great thing to have in your life but sometimes it is easy to forget or be sidetracked and fall into a funk.  Lots of us have all sorts of passions that include family, friends, faith, our career, hobbies and many others.  Some passions are at higher calibers than others but I think finding a balance that works for you is important.  It helps keep us happy, grounded and thankful. 

Life is an experience that I hope to look back on one day and feel in my heart that I did everything that I wanted.  That I enjoyed as much as possible.  That I let my good times greatly out number my bad times.  That I grew and learned and taught others. 

I am pretty guilty of putting my interest/attention into too many things at once and I'm working on that.  I have always liked being a busy bee.  We are all "works in progress" and far from perfect.  Life is messy, confusing and darn right hard at times.  But when you find those things that you are truly passionate about it makes those rough patches seem insignificant.

I have discovered some my centers that help me have those fuzzy feel-good emotions and moments without spreading my time too thin.  They are what is most important in my life. They are what I carry the most passion about.  They get me excited, make me feel alive and put a smile on my face.

peace & love

 bj

MY FAMILY

   

WORKING OUT/FITNESS

DESIGNING WORKOUTS

MY CHURCH/FAITH

THE BEAUTY IN THE WORLD

Give Me A Strong & Sexy Core

ABS ABS ABS!!!  Give me a great set of strong & sexy abs, please!

They look great on guys, they look great of gals!  Man-o-man, are they sexy and if you don't think so...this post & site is probably not for you.  Sorry!

Here is a core workout I designed for my sister and I to torch through.

peace & love
bj

Chest Workout

It is Monday, which means it is chest day!  Here is a preview to what Shannon & I will be doing after work today.

Happy Monday Folks!

peace & love
bj

Tough Deck of Cards Workout

A couple months back my Tough Mudder team leader (Dennis) shared with me the deck of cards workout.  He encouraged me to give it a try.  Back then I hadn't hardly started working out and quite frankly I was scared shit-less to try it.  I thought to myself: "I don't want to die!"

Now that I have been working out and looking for some variety in workouts, I figured I would re-visit this option.  I took the basic concept of the deck of cards workout and switched it up to my own personal liking.

This is one TOUGH deck of cards!  Enjoy.

peace & love
bj

RULES:

-Start with a fully shuffled deck of cards (52 cards + 2 jokers).
-All face cards (Jack, Queen, & King) have a value of 10 reps.
-Aces will have a value of 11 reps.
-Jokers have a value of 20 reps and you choose which exercise to perform.
-Number cards will be face value (ex. 7 of hearts = 7 pushups).

-Clubs =Burpees
-Diamonds = Squat with high knee
-Hearts = Pushups
-Spades = Pullups

(Using compound exercises like the ones listed above burn more calories than individual/isolated workouts, trains your cardiovascular system; thus helps in more free flow of blood, builds muscle mass more rapidly/quickly and improve coordination, reaction time, and balance!)

Work through the cards, flipping them over one by one until you’ve gone through the entire deck. Each suit corresponds to a different exercise and the number on the card indicates the number of reps you’ll do (face cards = 10, Aces = 11, Joker = 20). So if you drew a 4 of clubs, you’d do 4 burpees.  Your goal is to work through the entire deck as fast as possible.

Good Luck!

Booty Blaster

This workout is the same concept as yesterday's post: high intensity, minimal rest, increased heart rate & cardio.  Today's workout is targeted on your booty!  This is particularly my favorite area to work but I am starting to even out and enjoy working my arms, back, bis, tris, chest & abs as equally as I enjoy legs & butt. 

This workout shouldn't take you longer than 30 mins. from warm-up to cool-down. 

I hope you like my booty blaster circuit!  Again, message me if you have any questions on exercises or the circuit.

peace & love
bj

Another Day, Another Workout

This last year I pretty much decided in my mind that I was hell bent of trying to get the rocking body back that I use to have when I was in college.  That has proved to be way more difficult than I initially thought!  Yikes.  I have come to terms with the fact that I am older, that I have had a child and that I love to eat food that is sometimes not the most healthiest of choices.    The last thing I want to do is make excuses for myself.  That just is not acceptable!  There are MANY women that have been in fair worse shape and used determination and grit to get themselves to where they want to be.  And so, I will do the same.  I continue on my road to finding a happy-medium of being healthy.
It is easy to get sidelined and get "too busy" for a workout.  I am as guilty as anyone!  In knowing that my schedule is going to start getting tighter with Cruz starting T-ball, soccer and swimming lessons I have started to brainstorm up workouts that will be beneficial and less time consuming.  Here is the first of many that I have constructed.  Let me know if you have any questions on a particular exercise.

peace & love
bj