Ok, so a lot of you don’t love burpees like I do and that’s ok. Different strokes… But the reason I love burpees so much is not so much how they make me feel while I’m doing them but how they benefit me after I’ve done them. That’s the point I wanted to make here. Sometimes, especially around the holidays, making the healthiest food choice doesn’t feel very good, we all want that sugary, salty, fatty choice instead. Although eating as clean as you can doesn’t feel good at the time all the time rest assured that you’ll love the way you feel after the fact. When it comes to food, as opposed to burpees, you’ll feel a whole lot better a lot quicker!! So while you’re trying to choose between the sweet potato casserole and the green beans choose more of the green beans this holiday season knowing how much they’ll benefit you after you’ve eaten them. Have a happy, healthy, strong holiday!!!
Dates: October 3 (Thurs) – December 7 (Sat)
Occurs: 2 times per week on Thursdays (5:30PM) and Saturdays (8:30AM).
It will be a 10-wk program, with no group run on the Saturday of Thanksgiving, although programming will be provided for clients to do on their own.
Intention: To train for a 5K in a strong, healthy, and smart way. Two group runs will be held each week:
Track workout on Thursdays at the UNCA track
Longer runs on Saturdays starting at Plank.
Track workouts involve repetition of running intervals at a faster pace and aim to improve speed and aerobic fitness; longer runs focus on endurance and preparing the body to run strong for the full distance. Exercises to build overall strength and fitness will also be included.
Distances will range from 3 – 5 miles
5K will be held on Saturday December 7th at the Jingle Bell Run in Montford
Fees: $249 (all inclusive of entrance fee for 5k, programming, and T-shirt.)
15% discount for existing Plank Fitness clients
Call 828-545-0475 or email firstname.lastname@example.org to Sign Up TODAY!!
For more information: PACE-5k-running-program/
1. So they don’t have to battle their weight or fight diseases their whole life.
2. To help improve their self-image and self-esteem, So important to school age children.
3. Allows their body to develop the way it’s supposed to. If extra weight causes an adults’ knees and back to ache just image what it does to a child’s bone development.
If a child is taught poor eating habits those eating habits will be harder to break the older that they grow. Don’t set your child up failure but for success. I heard it put like this one time, “No disease comes from physical activity and healthy eating.” It really doesn’t get any easier than that. Although, putting a healthy plan in action can be difficult sometimes. If you or your family needs help please contact someone with the know-how to help you implement a healthy lifestyle for you and your children. It will be the best gift you could ever give!!
I’ve got some amazing clients. I know I’ve said that before but it’s the truth!
For the last several years I’ve run a boot camp up until recently. As a farewell present, a number of people that have taken that boot camp class for years wrote this amazing workout for me and did it with me. I have to say, it was the most challenging, most perfect, terribly fun workout I’ve ever done!! They took me through the warm up, quoted lines I say during workouts, and it was a blast! They also filmed it with my iPad and gave me a card and gift card to a local coffee shop! I was totally surprised.
I haven’t been able to tell everyone just how thankful I am for them but I truly am grateful. Having a group of incredible people around you makes you stronger. So remember, working out is not just good for your body but it’s good for your heart and soul as well.
Don’t get bored at the gym, try moonwalking…or pushing heavy things with people on them down the hallway.
I’ve got some amazing clients. They come to me for all different reasons and they all know that I can help them achieve their goals. I thought I’d share with you a short story of my client of the month; Carol! Carol and I started working together back in May 2011. She came to me for weight loss. Although we haven’t lost a tremendous amount of weight she has accomplished some amazing things.
Carol’s knees bothered her a great deal. Going up and down stairs were a major issue. Her stairs at home are higher than normal stairs so they were especially difficult. Carol’s balance was also a concern. She walks on the weekends with her husband and she was worried about falling. A concern for a lot of people, and knee pain is more common than you may think as well. Carol is now able to step up on a bench and balance on 1 leg while holding a dumbbell above her head. So, steps are not as challenging and her balance has improved tremendously.
Something else worth mentioning is that Carol had never workout on a consist basis ever. She had never begun an exercise routine and stuck with it. This is pretty common among a lot of people as well. Perhaps you even. Well, she hasn’t missed a workout since she began. Really remarkable! She’s been extremely consistent from the beginning and I couldn’t be prouder of her, until this past week that is.
Carol and her workout partner met me at a local gardens not far from the gym last week. We went out there to enjoy the outdoors and get some sunshine, it was the first nice day we’d had in months! My plan was to show Carol how she can burn a tons of calories during her weekend walks. We did intervals of fast walking and slow walking; walking at a very fast pace for 30 seconds and then slowing things down for 40 seconds and repeating that for 20 to 30 minutes. Since it was our first time trying this I wanted to just see how things went and take it from there as to how long to continue the intervals. Well, 20 minutes pass and she’s doing really well, REALLY well. In fact she did something that I didn’t think I would see her do. She began to jog!!!! Jog! And she continued to jog for the duration of our workout, another 20 minutes. During the 30 seconds of ‘fast walking’ she was jogging. Wow. Remember, this is a woman who came to me with troubled knees that bothered her going up and down the stairs. This is a woman who had never taken up jogging as an exercise for any length of time and yet here she was, jogging intervals for 20 minutes! I know she enjoyed it but for me it was the most rewarding day of my training career. I’m so proud of her! My job is to help people improve their quality of life. It is a true pleasure to see someone like Carol doing great things and improving her quality of life. Way to go Carol! You are truly amazing!
I have a boot camp client that, because of her work schedule, isn’t able to come to boot camp as often as she’d like to. She came in this morning because she was going into work a little later in the day and said, “This is the first chance I’ve had in weeks to come to boot camp!” I told her, “You had a free morning and you chose to come to boot camp?! That’s remarkable!” I’m so proud of her for making the choice to come to boot camp over a second cup of coffee or an extra hour of sleep. That’s truly remarkable.
You have to choose to be remarkable, to do the amazing, and to change your life. If you don’t like where you are with your weight and want to change, you may need help making that change. Hire a personal trainer or join a walking group or fitness class where you can have support and help along the way. Set out to do something great and then see it to the end. Make the choice because you can and because you’re worth it!
I have a lot of women come to be wanting to do pull ups. Pull ups are not impossible but they are very difficult. I have 6 ladies right now that can do pull ups!!! And that doesn’t include any of my boot camp clients. That number is much high including them. If you set a goal to do pull up then go for it. Don’t let anything stop you!!! Here’s Pam doing a chin up, one of her goals. She went on to do 3 sets of 5 reps. Amazing!!!
Don’t let the name scare you from trying a Boot Camp Class. They’re fun, high energy, and you get to learn new things! Betsy has been coming to boot camp class for a while now and here she is showing off her skills. A 1 arm ball toss. Amazing!!
Heart rate monitors are an easy way to see if you’re working as hard as you need to be and to see if you’re resting too long. I make sure not to let my heart rate drop too low between sets, that way I can get me most benefit from my time in the gym. I’ve got a Polar FT7 Women’s Heart Rate Monitor w/ H1 Transmitter. Love It!! Your target heart rate zone is a range between 60% and 80% of your maximum heart rate. Maximum heart rate is usually dependent on your age and can be calculated by subtracting your age from 220.
Here are the readings from my heart rate monitor from my last 2 workouts. The first one (Monday) was a full body workout: core, power, strength – upper and lower body. The second one (Wednesday) was an upper body workout. You’ll see that even though I didn’t do a boot camp class or run on the treadmill for some ungodly amount of time I still burned a huge amount of calories and stayed in both the fat burn and fitness zones. The construction of the workout and choice of exercises is what makes the different. Also, notice the different in total calories burned in the workout that had leg exercises as opposed to the one that was just upper body and the amount of time I spent in fat burn mode and fitness mode. If you want to burn big calories you have to work your legs!
Monday – Duration: 1hour 9 minutes. 525 Calories. Ave Heart Rate: 133. Max Heart Rate: 174. Fat Burn Zone: 18 minutes. Fitness Zone: 50 minutes.
1a Kettlebell Windmill: 3 sets of 12 reps
1b Mid Cable Woodchop: 3 sets of 12 reps
2a Barbell Jerk: 3 sets of 10
3a Overhead Squat: 3 sets of 12 reps
3b V Grip Pull Up: 3 sets of 12 reps
3c Calf Raises (just because I like them): 3 sets of 12 reps
4a Cable Crossover: 3 sets of 12 reps
4b 1 Leg Deadlift: 3 sets of 12 reps
4c Overhead Dumbbell Tricep Extension (just because I like them): 3 sets of 12 reps
Wednesday – Duration: 1hour 6 minutes. 372 Calories. Ave Heart Rate: 122. Max Heart Rate: 163. Fat Burn Zone: 40 minutes. Fitness Zone: 18 minutes.
Bosu/Ball Spiderman Climb: 3 sets of 15 reps
Kneeling High Cable Woodchop: 3 sets of 12 reps
Bench Press: 3 sets of 12 reps
Pendlay Rows: 3 sets of 12 reps
Weighted Body Dips: 3 sets of 8 reps
Military Press: 3 sets of 8 reps
T Bar Row: 3 sets of 12 reps
Alternating Dumbbell Press On a Stability Ball: 3 sets of 12 reps
Barbell High-pull: 3 sets of 8 reps
Call me to set up a no obligation consultation to get started on your own big calorie burning workouts! 828-712-1929.