WEEK 2 WEIGH-IN RESULTS

Here's the numbers from Week 2.

Jessica - 2.42%
Cami B. - 2.16%
Griselda - 1.97%
Shailee - 1.39%
Stefani - 1.36%
Kami E. - 0.9%
Ashley - 0.71%
Sara - 0.52%
Sheri - 0.48%
Terrie - 0.42%
Liz - 0.39%
Katie - 0.36%
Paula - 0.35%
Angie - +1.04%

WEEK 2 - WORKOUT #1

Here's another circuit to enjoy.

CIRCUIT 1

• Side-lying Hip Abduction - Lie on side, lift top leg and lower.  Repeat x 30 seconds each side.  For increased intensity, add ankle weights or rest weight on top of leg.
• Side-lying Hip Adduction - Lie on side, cross top leg over bottom.  Lift bottom leg and lower.  Repeat x 30 seconds each side.  For increased intensity, add ankle weights or rest weight on top of leg.
• Swiss Ball Preacher Curl - Kneel with arms resting over a swiss ball.  Dumbbells or a bar bell in hands.  Curl bar or weights up to chest and lower.  Repeat 2x30 seconds.  For increased intensity, perform single arm.
• Rotational Dumbbell Straight-Leg Deadlift (Windmills) - Hold a med to light dumbbell in right hand, standing on left foot, knee slightly bent.  Lift your right foot off floor and bend knee slightly.  Without changing the bend in your left knee bend at your hips and lower your torso as you rotate it to the left and touch the dumbbell to your left foot.  Pause, then raise your torso back to starting position.  Repeat x 30 seconds each side.  For increased intensity, repeat twice on each side.  For reduced intensity, stand on both legs and go straight down (no rotation.)
• Tricep Kickback - Kneel on bench, with weight in one hand.  Trunk and upper arm  should be parallel to the floor, bent at the elbow.  Without moving upper arm, raise forearm until arm is completely straight.  Slowly lower back down.  Repeat x 30 seconds each arm.  For increased intensity, use a kettle bell, holding the top of handle and keeping wrist locked.
• Mountain Climbers x 30 seconds.  For increased intensity, perform in a TRX.

CIRCUIT 2

• Single Leg Pistol Squat - Stand holding your arms straight out in front of your body at shoulder level, parallel to floor.  Raise your right leg off floor, and hold it there.  Push your hips back and lower your body as far as you can.  Pause, then push your body back to the starting position.  (As you lower your body, raise your right leg so that it doesn't touch the floor.)  Repeat x 30 seconds each leg.  (This may be done in a TRX, holding the handles, or off a box, standing and slowly lowering with one leg.)  For added intensity, pulse for three counts at the bottom before standing up.
• Standing Cable Fly - To be performed in a cable system.  Grab handle with each hand, and stand in a staggered stance in the middle of the station.  Arms should be at shoulder height.  Without changing the angle of your elbows, pull the handles down and together, until they cross in front of your body.  Pause, then return to starting position.  Repeat 2x30 seconds.
• Single Leg Bridge - Lie on back with one foot on top of a box, opposite leg up in the air.  Lift hips up and pulse three times, then lower back to starting position.  Repeat x 30 seconds each leg.  For increased intensity, use a medicine ball or bosu ball in place of a box.
• Uneven Push-ups - Place a medicine ball under one hand.  Perform two pushups, then roll ball to place under other hand.  Repeat 2x30 seconds.  For increased intensity, perform a push-up plus on second push-up before exchanging medicine ball.  Perform the "plus" by pushing your upper back away from ground (extending arms further away.)
• Mountain Climbers 2x30 seconds.  For increased intensity, perform in a TRX with only one leg suspended x 30 seconds, then switch legs.

CIRCUIT 3

• Weight-Plate Front Raise Squats - Hold the sides of a weight plate with both hands.  Raise weight to shoulder level in front of you as you squat down.  Return to starting position.  Repeat 2x30 seconds.  For increased intensity, stand at 80/20 (80% weight on one leg, 20% on the other, then switch for the second set.)  
• Kettle Bell Double Arm Swing - Hold a kettle bell with both hands.  Squat down, and as you come up, swing kettle bell high overhead.  See if you can get it to pause slightly at the top.  Use the momentum of the kettle bell, keep abs tight.  Repeat 2x30 seconds.  For increased intensity, use single arm, switching hands at the bottom, in an alternating fashion.
• Side Lunge To Overhead Press w/Medicine Ball - Hold medicine ball in hands.  Lunge to the side, touching medicine ball toward toes.  Push off and press ball up overhead.  Repeat x 30 seconds each side.  For increased intensity, lunge onto a bosu ball.
• Leaning Calf Raise in Plank - Lean up against a swiss ball on hands or elbows.  Raise up onto toes and slowly lower.  Repeat 2x30 seconds.  For increased intensity, perform single leg.
• Squat Jacks - Jumping jacks, only in a squatted positon.  Stay as low as you can.  Repeat 2x30 seconds.  For increased intensity, perform holding a weight out in front.

CORE CIRCUIT 4

• Plank Wide Stance with Opposite Arm and Leg Lift - Get into plank position on elbows or hands.  Move your feet out wider than your shoulders.  Hold your left foot and your right arm off the floor for 2-3 seconds, then switch arms and legs and repeat.  Repeat 2x30 seconds.  For increased intensity, perform with feet closer together and on a swiss ball.
• Side Plank - Get into a side plank position on elbow or hand.  Hold x 30 seconds each side.  For increased intensity, lift your bottom leg toward your chest and hold it that way for the duration of the exercise. 
• Torso Circles - Stand with feet together, arms relaxed, holding a kettlebell.  Slowly circle bell around your body by passing the corners of the handle.  Let your body naturally sway in opposition to the bell.  Repeat each direction x 30 seconds.  For increased intensity, balance on one leg.
• Side Plank and Row - Attach a handle to a low pulley, or use a sports cord.  Brace your core in side plank position on elbow or hands.  Bend your elbow and pull handle to your rib cage, keeping your hips pushed up and forward.  Slowly straighten your arm back out in front of you.  Repeat x 30 seconds each side.  For increased intensity, perform with feet stacked on a bosu ball.
• Back Extension on a Swiss Ball - Rest hips on a swiss ball, feet firm against a wall, torso bent over ball.  Lift torso up and lower, hands either behind head or crossed over chest.  Repeat 2x30 seconds.  For increased intensity, have someone hold feet steady or secure them at a higher position so you can dangle further off stability ball, providing a further range of motion.

CARDIO CIRCUIT 5

• Cardio, Cardio, and more Cardio.  Get yourself 20-30 minutes worth of cardio!

If something is too difficult to perform, you can always modify it.  Also keep in mind, that it's good to be challenged, so if you have to modify, do it for the right reasons!  

WEEK 1 WEIGH-IN RESULTS

So..... Here's Week 1 results.

Katie - 2.11%
Griselda - 1.93%
Stefani - 1.63%
Sheri - 1.41%
Ashley - 1.40%
Paula - 1.05%
Angie - 1.04%
Sara - .74%
Kami E - 0.64%
Cami B - 0.43%
Shailee - 0.23%
Liz - 0.19%
Terrie - 0%

One thing I'd like to push for this week is CARDIO!  Shoot for 4-5 days, 30 minutes of cardio.  I'll be posting a mid-week session tomorrow.  Time to kick it in the rear!

WEEK 1 - LAST CHANCE WORKOUT

I hope week 1 went well for everyone.  I hope you all got through some soreness and are ready for a last chance workout!  Here's the workout circuit.

CIRCUIT 1

• Fire Hydrants - Kneel on all fours, lift one leg out to side.  - Repeat each side x 30 seconds. *For added intensity, use a band around knees or ankles for resistance.
• Rapid Squats - Squat as low and as quickly as you can for 30 seconds.  *For added intensity, hold hand weights or body bar on shoulders and/or squat on a Bosu.
• Single Arm Bent Over Rows "Lawnmowers" - Stand with one leg in front of the other, weight in opposite arm.  You can rest your lead elbow on leg in front.  Bring weight up towards chest in a motion as if you were pulling the cord to start a lawnmower. - Repeat each side x 30 seconds.   *For added intensity, balance on one leg and hold opposite leg in air, forming a "T."
• "Y" Press - Hold weights in hand, resting on shoulders.  Raise arms up to form the letter "Y." - Repeat X 30 seconds.  *For added intensity, balance on one leg x 15 seconds, then switch legs.
• Toe Touches - Lie on back, with legs lifted straight up.  Start with arms overhead.  Lift torso up and touch toes and lower back down.  - Repeat x 30 seconds.  *For added intensity, hold a medicine ball in hands.
• Seated Russian Twist - Sit with legs and arms in the air.  Clasp hands together and touch on one side, then the other.  - Repeat x 30 seconds.  *For added intensity, hold a medicine ball or weight.
• JUMPING JACKS x 1 MINUTE

CIRCUIT 2

•  Wall Squats with Calf Raise - Lean against wall or stability ball.  Squat down as low as you can, come up half way, hold and raise onto toes for two seconds, lower down again, then back up to standing position.  - Repeat 2x30 seconds.  *No need for added intensity.  This should burn your quads if you do it right.
•  Hamstring Curl on Stability Ball - Lie on back, ankles on a stability ball.  Bridge up and roll the ball in towards you.  Roll back out to starting position to complete rep.  If you don't have a stability ball, place feet on a step and perform a bridge by lifting hips up.  - Repeat 2x30 seconds.  *For added intensity, perform single leg.  
• Chest Fly - Lie on bench or flat surface.  Hold weights in hands, arms out to side, palms up.  Bring arms up and hands together.  Lower back down to complete rep.  - Repeat 2x30 seconds.  *For added intensity, lie on a stability ball.
• Plank Row - Hold hand weights in a plank position on hands.  Bring weight up towards chest in a row fashion, alternating arms.  - Repeat 2x30 seconds.  *For added intensity, perform a push-up in between rows.
• Bicycle Crunches - Repeat 2x30 seconds.
• Alternating Supermans - Lie on stomach, raise right arm and left leg.  Hold for 5 seconds, then switch to left arm, right leg.  Repeat 2x30 seconds.  *For added intensity, hold a light weight & ankle weights.
• LATERAL STEP-OVERS - Step laterally (sideways) up and over a box or step as quickly as possible.  - Repeat x 1 MINUTE

CIRCUIT 3

• Cross-Over Lunge with Bicep Hammer Curl - Stand hip width apart with weights in hands down to side, palms facing in.  Cross one leg over the other, lunge down while curling weights up.  Alternate lunging legs.  - Repeat 2x30 seconds.
• Forward Lunge with Military Shoulder Press - Stand hip width apart with weights in hands at shoulders, palms facing in.  Lunge forward with one leg while raising arms straight up overhead. Push off heel back to starting position and alternate legs.  - Repeat 2x30 seconds.
• Side Lunge with Forward Shoulder Raise - Stand hip width apart, weights in hands, arms down to sides, palms facing backwards.  Lunge to the side while raising arms forward to shoulder height.  Alternate sides.  - Repeat 2x30 seconds.
• Sumo Squat with Tricep Extension - Stand with feet wider apart than shoulders with toes angled outward.  Hold dumbbell(s) in hands, arms up above head.  Squat as low as you can while lowering weights behind head, bending at the elbows (keep elbows pointed up).  Raise back up to starting position.  - Repeat 2x30 seconds.
• Plank on Stability Ball - Hold in plank position 2x30 seconds.  If you don't have a stability ball, hold plank position while raising one leg, hold for 1-2 seconds, alternating.
• Hip Dips - Side plank position.  With out breaking form, lower hip to touch the ground and back up.  - Repeat x 30 seconds each side.
• MOUNTAIN CLIMBERS - Start in plank position with feet hip width apart.  Bend your knee and jump up, bringing right thigh under the right side of your torso and leaving your left leg out behind you.  Quickly jump right leg back to starting position while simultaneously jumping left knee in toward torso.  Keep the pace as fast as possible, keeping your butt down.  - Repeat x 1 MINUTE.

CARDIO FINALE

• Option 1 = 5 minutes of moderate cardio on 4 different machines (stepper, treadmill, bike, elliptical)
• Option 2 = 10 minutes of cardio on 2 different machines.
• Option 3 = 20 minute walk/run.
• Option 4 = Your choice as long as you get at least 20 minutes of cardio.

Remember, if you are experiencing any pain or light headedness, stop or modify to where you can manage the activity.  Give me feedback if this is too easy for you, too hard, etc.  Mostly if it's too easy, though.  :)  Good luck to all!

TOP THREE EXERCISE TIPS

Tackling the exercise portion of getting healthy is next on the list.  Here are a few helpful tips that work for me.

1- PLANNING.  There are many subcategories that go into planning.

• Create a special workout calendar.  I have a google workout calendar that I am always tinkering with.  This way you can keep up with your busy life and find those slots where you can get your workouts in.  If you have a smart phone, you can easily link your calendar to your phone to keep you on task.  Below is a picture of just my own calendar from my phone view and computer view.  

• Plan your rest days as well as your workout days.  Rest days are important for your body to recover.  If you notice, my rest day falls on a Wednesday.  You may even schedule two to three rest days per week.  I personally wouldn't have more than one or two if your goal is to lose weight.
• Plan each evening for the next day.  If I know I'll have two workouts, I'll pack clothes for both as well as breakfast, lunch, and snacks.  If you plan for the day, it's easier to stick to it.  Snacks are especially important to plan, because if you let yourself get too hungry, you'll typically overeat at the next meal.
• Think of your calendar as a puzzle piece.  Things come up, that's how life is.  Be able to adapt and move the workout pieces around.  Don't throw your hands up in the air and give up.  There's always a time for your workout, sometimes it does take a little sacrifice.

2- CARDIO.  No matter what your goal is, cardio is the answer.  Weight loss, toning, overall health, you name it.  Don't get discouraged if you don't have the fitness to go long periods of time at a high intensity level.  It's okay to start with a walk/run interval program, in fact it's preferred to reduce the risk of injury.  If you are coming from a sedentary lifestyle, shoot for 20-30 minutes of cardio per day.  Each week, increase the time or the intensity time to keep challenging yourself.  Running is the best method to shed those pounds, so if you are able to take the impact, that's what I recommend.  Otherwise, biking, the elliptical, and a stepper are also great sources of cardio.

Once you get a base down, you can mix up your cardio workouts.  If you notice on my calendar, it  says "SPILLS."  That is a combination of an incline and a speed workout.  I'll do one minute of intervals of each, with a two minute slower recovery interval in between each incline and speed interval.  I have speed days, where I work on my speed, long run days, where I go for distance, 400 meter repeats, easy recovery runs, fartlek runs, where I add sprints into my distance, "OMS," which is Old Main Stairs.  I love running stairs!  

3- CORE.  Your core is the most important aspect to strengthen when you first start out.  This provides you the stability you need in everything you do.  Your core consists of not only your abs, but your back, hamstrings, and hip musculature.  Hip strengthening also reduces knee pain.  A strong core provides better balance and stability, and ultimately leads to better endurance.  Your body learns to be more efficient with a strong core.

Some great core exercises... planks, side planks, bridges, hamstring curls on a stability ball, any type of ab workout, supermans, back extensions... the list goes on.  Also, anything done on an unstable surface, such as a BOSU or stability ball works your core extra hard.

I hope this information helps.  I am here for anyone who would like some advice.  

TOP THREE DIET TIPS

Hey Challengers!

I hope day one has been a good one.  If you haven't given me your starting weight, I need that asap!

I'd like to offer a few diet tips that have helped me over the years.

1- HYDRATE!  Make sure you try and get 64 ounces of water.  Always have a water bottle close by.  Yes you'll have to go to the bathroom every 5 minutes, but you'll get used to it.  If water gets old, get some Crystal Light packets, or propel to give it a little bit of flavor.  Also, hunger is often mistaken for dehydration.  So ask yourself... "Am I hungry?  Or am I really just thirsty?"

2- FRUITS & VEGGIES!  They say to eat 5 servings of fruits and vegetables a day, but I actually read once to shoot for 10.  I figure if you can find a happy medium between the two numbers, you're golden.  One serving is usually 1/2 cup, and you want to vary the colors.  Apples are supposed to be filling, grapefruit is said to stave off hunger, bananas and cantaloupe are a good source of potassium, grapes are great and easy to snack on.  I also like to add various fruits to my salads (with fat free Italian dressing).

3- PROTEIN!  Protein is crucial for muscle repair and rebuild.  I try to get protein in with each meal.  Great sources of protein are cottage cheese (goes well with any fruit and baked potatoes), greek yogurt, lean chicken, lean ground turkey, eggs, beef jerkey (for a snack, but watch the sodium), almonds, protein shakes. After a hard workout, I drink a good 6 ounces of Odwalla Protein Monster, which is pretty much chocolate milk with a little extra protein.

I hope these tips help.  Feel free to ask questions!

THE SUPER SLYOCIDE FITNESS CHALLENGE

Alright challengers, every Sunday night I'll post the details for each week's challenge.  Here's the deal for Week 1.  There will be ONE "Biggest Loser" who will be immune from putting money into the pot.  There will be a "Yellow Line" where the bottom THREE people will have to put double the money into the pot.  That's $10 for the bottom three, $5 for everyone else.  I'll be trying to post some tips daily on tips I've picked up over the years.  Feel free to leave comments to help each other out, add your own tips, and ask questions.  I'm excited for this challenge to get underway.  Good luck to all challengers!!!