SNOW Day

Schools are Cancelled, Sports are Cancelled, Other Activities CANCELLED.... No worries you can still get your work out in. 

• Ideas 
• Pop in a DVD (most women have a few) LOL 
• While you are watching GMA do a commercial time workout,Do some push up, Burpees, High knees Etc..
• Do you have a TREADMILL???? USE IT 
• Do you have a ELLIPTICAL or BIKE ????? USE IT 

ENJOY YOUR SNOW DAYS !!!! and KEEP MOVING 

And Have a Good Laugh The GYM

Tread Mill

Minutes	MPH	Incline
0:00-3:00	3.0	1
3:00-3:30	3.5	2
3:30-4:00	3.5	4
4:00-4:30	3.5	6
4:30-5:00	3.5	7
5:00-6:00	5.0	1
6:00-7:00	4.0	1
7:00-7:30	4.5	2
7:30-8:00	4.5	4
8:00-8:30	4.5	6
8:30-9:00	4.5	7
9:00-10:00	3.5	1
10:00-11:00	6.0	1
11:00-12:00	3.5	1
12:00-12:30	5.0	2
12:30-13:00	5.0	4
13:00-13:30	5.0	6
13:30-14:00	5.0	7
14:00-16:00	3.5	1
16:00-17:00	6.0	1
17:00-20:00	3.0	1

Groove

So last night was Groove, I have never done Groove before but it sounded fun. Heather Winia Leads a Group on Wednesdays at the Fit Group in the West Shore Mall and on Saturday at a Church in Zeeland (not sure which one) Anyways the Groove slogan is United and Unique, the class is kind of dance class but not in the way that you might think. There is a song and like two moves that go along with that song, and you are free to move and wander around the room as you please. :) I have Never Laughed and Sweated so much in one workout. If you have never tried, it is worth a try at least once :) 

Frost Bite Marathon 2013

Winter in Michigan, but it wasn't to bad for Running on Sunday :) Here is the Group. There were usually 2-4 People Running at a time :) and we done running and back at the Curragh by 11:45ish(started at 8:10) for Chili and Drinks. It was a really Fun Morning. I am so glad that I got to meet this great group of people who love to Run !!

Beautiful Day

Today was the Virtual 5K challenge. 

Lucky for us it was really nice outside today, even though there was snow on the ground. Riley and I took a Run down town Holland for our 5K and it was a lot of fun. Riley particularly enjoyed rolling around in the snow. :) 

Shoulders and Abs

Today workout was Shoulders and Abs. We realized today that we don't have very strong shoulders we were down to 5lbs for the lateral raises and delt raise, that is ok now we know what we need to work on. 

Also Looking Forward to TaeBo tonight at Fit Night, It has been a while since I have done that DVD, so it should be fun. :) 

Live Fit

SHOULDER/ABS:

•  

  Seated Dumbbell Press

  3 sets of 12 reps
  1 min rest
•  

  Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

  3 sets of 12 reps, 1 min rest
•  

  Side Lateral Raise

  3 sets of 12 reps
  1 min rest
•  

  Seated Bent-Over Rear Delt Raise

  3 sets of 12 reps
  1 min rest
•  

  Exercise Ball Crunch

  3 sets of 12 reps
  1 min rest
•  

  Air Bike

  3 sets of 12 reps
  1 min rest

Legs

YEP.. Today was legs, we worked our Quads, Hamstring, Calves and Glutes, Going up the stairs at work was a bit rough after this workout but it is a good thing :) 

What was your workout today ? 

Live Fit

LEGS/CALVES:

•  

  Leg Press

  3 sets of 12 reps
  1 min rest
•  

  Leg Extensions

  3 sets of 12 reps
  1 min rest
•  

  Wide Stance Barbell Squat

  3 sets of 12 reps
  1 min rest
•  

  Seated Leg Curl

  3 sets of 12 reps
  1 min rest
•  

  Standing Calf Raises

  3 sets of 12 reps
  1 min rest
•  

  Seated Calf Raise

  3 sets of 12 reps
  1 min rest

Back and Biceps and Daily HIIT

Today's workout was back and biceps. My Chest was a little sore from yesterday's workout luckily I did not have to use any of those same muscles again in today's workout. 

This work out took me about 45 minutes to complete. 

Workout From Live Fit

BACK/BICEPS:

•  

  Wide-Grip Lat Pulldown

  3 sets of 12 reps
  1 min rest
•  

  One-Arm Dumbbell Row

  3 sets of 12 reps
  1 min rest
•  

  Seated Cable Rows

  3 sets of 12 reps
  1 min
•  

  Underhand Cable Pulldowns

  3 sets of 12 reps
  1 min rest
•  

  Dumbbell Alternate Bicep Curl

  3 sets of 12 reps
  1 min rest
•  

  One Arm Dumbbell Preacher Curl

  3 sets of 12 reps
  1 min rest
•  

  Standing Biceps Cable Curl

  3 sets of 12 reps
  1 min rest

Todays HIIT workout from Daily HIIT(AKA BodyRock)

It is Important

So I know that weight Training is important.. However I don't really like to do it . I am all about the Cardio!! Again it is important that is why I am trying to integrate it into my workouts. I am really lucky that where I work has a fitness center that we can use any time of day right on site, so I think that does make it a bit easier for me to get my workout in. Anyways I am always looking for work out ideas and fitness routines online, and over the weekend I came across this one LIVEFIT-by Jaime Eason. Live Fit. I watched some of the informational videos and I was really inspired by what she had to say. So today was Day 1.

The Work out for Day 1 was Chest and Triceps. My friend Becky and I went to work out today on our lunch at 11:00. The workout took us about 40 minutes total, and are arms were shaking by the end of it. We thought that it would be best to do our workout before lunch that way, we could refuel with lunch immediately following the workout. 

CHEST/TRICEPS:

•  

  Wide Pushups

  3 sets of 12 reps
  1 min rest
  Standard or on knees
•  

  Dumbbell Bench Press

  3 sets of 12 reps
  1 min rest
•  

  Flat Bench Cable Flyes

  3 sets of 12 reps
  1 min rest
•  

  Narrow Pushups

  3 sets of 12 reps
  1 min rest
  Standard or on knees
•  

  Standing Dumbbell Triceps Extension

  3 sets of 12 reps
  1 min rest
•  

  Triceps Pushdown

  3 sets of 12 reps
  1 min rest