Helping people experience success
Come out and run or walk a 5k in support of our goal to help CRUSH Bills for Bekah on Saturday, Oct. 6th at Antrim Park. Please bring a $25 donation or an amount of your choice! Registration is at 8:00 a.m. and the “race” starts at 9:00 a.m.
Antrim Park is at 5800 Olentangy River Rd. Hope to see you there!
Complete the circuit below by performing each exercise for 45 seconds and taking 15 seconds of rest before you start the next…
Plyometric Pushups
High Knees
Reverse Flies
Mountain Climbers
Lateral Raises
Burpee Jacks
Plank Rows
Pay close attention to your meals this week. Commit to making fresh produce the largest portion on your plate. Your meat and starches should be secondary to fruits and vegetables. If you like fruits and vegetables this shouldn’t be a problem. Load up! Just make sure you’re eating a smaller portion of proteins and starches.
“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Anthony Robbins
Consistency is the key factor in the achievement of any long term goal. Unfortunately, it often proves to be the toughest challenge we have to overcome. Here are a few tips that may help hold you accountable to a workout and/or nutrition program so that you can achieve the healthy feeling and image you’ve been striving for.
Take the no-carb challenge and finish out this week by just saying “no” to carbs after dinner! Save your carbohydrate intake for earlier in the day and focus on getting more “healthy” or complex carbs that are high in fiber than “bad” or simple carbs that are high in sugar and have a lot of white flour.
15 Box Jumps (onto picnic bench)
15 Plyo Pushups (on picnic bench)
15 Chin Ups (underhand)
15 Hanging Triceps Dips (bench dips if bars are unavailable)
15 Leg Lifts (on picnic bench)
Complete this circuit four times and finish with a 400m run. Push to finish everything in less than 30 minutes. Want an extra challenge? Beat the trainer’s time of 28:07!
Try this quick abs workout at home. It takes about ten minutes and there’s no equipment needed. Your goal is to complete the entire workout with minimal rest. Good luck!
30 Bicycle Crunches (each side)
5 Hip Raises (shown above)
25 Bicycle Crunches
10 Hip Raises
20 Bicycle Crunches
15 Hip Raises
15 Bicycle Crunches
20 Hip Raises
10 Bicycle Crunches
25 Hip Raises
5 Bicycle Crunches
30 Hip Raises
“Being forced to work, and forced to do your best, will breed in you temperance and self-control, diligence and strength of will, cheerfulness and content, and a hundred virtues which the idle will never know.” – Charles Kingsley
There is no doubt that knowing and believing that you’re doing the very best that you can will bring you peace of mind and security. Give your all to each one of your ventures and what is meant to be will be.
Check out this website for 25 Must-Try Medicine Ball Exercises! Get the proper sized ball and get to work!!
Next time you’re hungry but don’t have a ton of calories to spare consider vegetable rolls from your favorite sushi bar. Five pieces have about 140 calories. Try ordering brown rice rather than white to cut down on simple carbs.
One tablespoon of peanut butter and a medium sized apple total up at just over 160 calories. Look for a peanut butter that’s low in sugar and saturated fat to go the even healthier route.
An ounce of pretzels and a teaspoon of honey mustard is only 120 calories. Look for pretzels that are low in sodium and have some fiber content. Those couple of things can make this snack an even better choice.
