Yesterday was a great day! It started with my morning workout which I posted yesterday and only got better from there. I arrived home 5 hours earlier than I normally would on a Wednesday (woo hoo!)
Once home, the ducks, rabbits, chickens, peacocks and pot bellied pig needed to be fed & watered. Then, it was time to do some laundry and clean my closet. After that, I finished a book I had been reading (The Hunger Games, a series).
Then, I enjoyed a nice conversation with my girlfriend on the telephone. I was hoping she would have come over and joined me for dinner, but she had other things she needed to get done. While talking with her I started to prepare dinner. I grilled 2 chicken breasts and had one of them with a nice salad.
After dinner, I made some protein pancakes for the morning. Then, I opened a bottle of wine and poured a glass while I watched a DVD on some exercises for a seminar that was held last week at the BrickHouse. After that, it was time for bed.
It felt good to get so much accomplished without feeling like I wore myself out.
This morning, my friends and I did a 20 minute stretching workout after our cardio. We've found that by Thursday's we are in much need of some nice stretching from the weeks workouts. I just finished a second 20 minute cardio session and might try to squeeze one more in before leaving today at 1pm.
The sun is shining and it looks like a great day to be outdoors (or at least head home early from work!) Later this afternoon, I have a client to train and then plan to relax the rest of the evening.
Tomorrows workout will focus on back & chest.
Thursday, November 18, 2010
Wednesday, November 17, 2010
Where have I been?
Yes, it's been a little while (almost 6 months) since my last post. I've been sharing most of what I've been doing on a daily basis on my facebook page Get Fit With Ris at the BrickHouse. This is where I have been logging my daily workouts. If you are not currently a part of this page you might like to check it out.
I've been working out daily with some of my gym friends every morning at 5am as well as teaching and taking classes and doing some additional cardio throughout the day. Today for example, Holly & I met at 5am f0r 20 minutes of cardio. Cristy joined us for our leg workout with 15 second bike sprints between each exercise. Cristy went on to the 6am class and I did 2 more 20 minute cardio sessions at 9:30am and 1pm today. I usually teach a class on Wednesday mornings, but I needed to have the covered by another instructor today.
I've also been making an effort to drink more water lately. I've noticed that over the past few months I haven't felt as energetic and my complexion has seemed rather dull. I realized I wasn't drinking enough water during the day, so this has been something I've been making sure to do. And, I've noticed that I'm not as bloated as I had been as a result.
I'll try and keep this blog more updated, but in the meantime head on over to Get Fit With Ris at The BrickHouse, and while you are there look up BrickHouse Health & Fitness and The Gauntlet too!
I've been working out daily with some of my gym friends every morning at 5am as well as teaching and taking classes and doing some additional cardio throughout the day. Today for example, Holly & I met at 5am f0r 20 minutes of cardio. Cristy joined us for our leg workout with 15 second bike sprints between each exercise. Cristy went on to the 6am class and I did 2 more 20 minute cardio sessions at 9:30am and 1pm today. I usually teach a class on Wednesday mornings, but I needed to have the covered by another instructor today.
I've also been making an effort to drink more water lately. I've noticed that over the past few months I haven't felt as energetic and my complexion has seemed rather dull. I realized I wasn't drinking enough water during the day, so this has been something I've been making sure to do. And, I've noticed that I'm not as bloated as I had been as a result.
I'll try and keep this blog more updated, but in the meantime head on over to Get Fit With Ris at The BrickHouse, and while you are there look up BrickHouse Health & Fitness and The Gauntlet too!
Tuesday, May 25, 2010
Taking your Workout Outdoors
Last week I decided to skip the gym workout for my client and take her outside to change things up a little bit. In my yard, I have play scape/swing set, horseshoe pits and lots of room to move around. While it was a little warm outside, the fresh air was nice and the extra space allowed us to do some things a little differently.
After a 10 minute warm up on the bike, we finished with alternating minutes of kettlebells swings and jumping jacks for another 10 minutes outside. Then we hit the play scape for some strength and core...
We used the rings for body weight rows to work the back and then I had her put her feet on the swing and her hands on the ground for push ups. The swing provided an unstable surface, so she had to work a little harder doing the exercise which engaged her core muscles a little bit more.
After a 2 sets of each of these exercises we moved on to bicep curls on with the exercise bands and tricep dips. She did the first set of dips with her hands on the swing (again, unstable surface) and the second set off a board.
Now it was time to add in a little more cardio to the workout. We moved out into the middle of the yard and grabbed a 15# medicine ball which I had her throw over her head as far as she could behind her and then run to get it and do the same back. After 10-15 passes she did alternating lunges with a torso twist with the same medicine balls. She repeated for circuit twice.
Then we moved on to the horseshoe pits where she did alternating high step-ups off the high end and calf raises off the low end.
You can be creative with your workouts where ever you are and you don't need a lot of fancy equipment or weights. Look around your house, what do you have? Here are some more ideas...
Do you have a "noodle" from your pool? You can lay that on the ground and do lateral jumps over it, back & forth.
Do you have a small ball? You can use the ball for ab exercises, squats and so much more.
You can do your push ups off a park bench, you can do calf raises off a step or a curb.
Use your own body weight as resistance and you'll be surprised how what you can do as well as raise your heart rate! Just be aware of your surrounding and always check what ever you choose to use for any loose or broken parts.
And remember, if you are working outdoors to stay well hydrated and wear light colored clothing and sunscreen. Have fun and don't be afraid to try new things!
After a 10 minute warm up on the bike, we finished with alternating minutes of kettlebells swings and jumping jacks for another 10 minutes outside. Then we hit the play scape for some strength and core...
We used the rings for body weight rows to work the back and then I had her put her feet on the swing and her hands on the ground for push ups. The swing provided an unstable surface, so she had to work a little harder doing the exercise which engaged her core muscles a little bit more.
After a 2 sets of each of these exercises we moved on to bicep curls on with the exercise bands and tricep dips. She did the first set of dips with her hands on the swing (again, unstable surface) and the second set off a board.
Now it was time to add in a little more cardio to the workout. We moved out into the middle of the yard and grabbed a 15# medicine ball which I had her throw over her head as far as she could behind her and then run to get it and do the same back. After 10-15 passes she did alternating lunges with a torso twist with the same medicine balls. She repeated for circuit twice.
Then we moved on to the horseshoe pits where she did alternating high step-ups off the high end and calf raises off the low end.
You can be creative with your workouts where ever you are and you don't need a lot of fancy equipment or weights. Look around your house, what do you have? Here are some more ideas...
Do you have a "noodle" from your pool? You can lay that on the ground and do lateral jumps over it, back & forth.
Do you have a small ball? You can use the ball for ab exercises, squats and so much more.
You can do your push ups off a park bench, you can do calf raises off a step or a curb.
Use your own body weight as resistance and you'll be surprised how what you can do as well as raise your heart rate! Just be aware of your surrounding and always check what ever you choose to use for any loose or broken parts.
And remember, if you are working outdoors to stay well hydrated and wear light colored clothing and sunscreen. Have fun and don't be afraid to try new things!
Thursday, May 13, 2010
A day full of activity!
Yesterday was a very fulfilling & busy day as far as my daily exercise went...here is a recap:
5am 20 minutes on the AirDyne Bike with a few sprints thrown in.
6:15am Taught my morning class...lots of cardio - started with a nice warm up bouncing on the stability ball including jumping jacks, alternating cross overs & squats. Then we ran short sprints and did a push-up - then we ran another short sprint and did 2 push-ups and continued this until we completed 12 push-ups total. After that we did some core work on the stability ball for our abs. Then we did a similar circuit as above, but this time we did duck walks and a jumping jack until we completed 12 jumping jacks. Finished with more stability ball core work for the inner & outer thighs and then abs.
At 8am I participated in the Gauntlet which focused on upper body. 6 rounds/30 seconds of:
Body Weight Rows/Bicep curls on the suspension straps, Burpees, 1 arm flyes on the stability ball, 6 different exercises on the battling ropes, jump rope, stability pad push ups (feet on stability pad/bosu) and tricep dips off the box.
Immediately after class, one of our instructors was unable to come in, I taught the 9:15am class which was an hour long class that focused on lower body. Many in the group have never had a class with more, or had one with me in a few years. I decided to introduce them to the stability ball bouncing warm up which they seemed to have a lot of fun and enjoyed doing (judging by the giggling & smiles!). Then we used the bands for squats, side leg lifts; the ball for leg presses, hamstring curls and inner thigh work, we did alternating lunges with the dumbbells & stiff legged dead lifts; glute raises, stability ball side leg lifts & abs.
At 1:30pm I did another 20 minute bike ride on the AirDyne Bike
At 6:00pm I did a 20 minute run and followed that up with some deck squats with at 26# kettle bell and abs on the AbCoaster.
Needless to say, I was ready for bed when I walked in the door last night.
5am 20 minutes on the AirDyne Bike with a few sprints thrown in.
6:15am Taught my morning class...lots of cardio - started with a nice warm up bouncing on the stability ball including jumping jacks, alternating cross overs & squats. Then we ran short sprints and did a push-up - then we ran another short sprint and did 2 push-ups and continued this until we completed 12 push-ups total. After that we did some core work on the stability ball for our abs. Then we did a similar circuit as above, but this time we did duck walks and a jumping jack until we completed 12 jumping jacks. Finished with more stability ball core work for the inner & outer thighs and then abs.
At 8am I participated in the Gauntlet which focused on upper body. 6 rounds/30 seconds of:
Body Weight Rows/Bicep curls on the suspension straps, Burpees, 1 arm flyes on the stability ball, 6 different exercises on the battling ropes, jump rope, stability pad push ups (feet on stability pad/bosu) and tricep dips off the box.
Immediately after class, one of our instructors was unable to come in, I taught the 9:15am class which was an hour long class that focused on lower body. Many in the group have never had a class with more, or had one with me in a few years. I decided to introduce them to the stability ball bouncing warm up which they seemed to have a lot of fun and enjoyed doing (judging by the giggling & smiles!). Then we used the bands for squats, side leg lifts; the ball for leg presses, hamstring curls and inner thigh work, we did alternating lunges with the dumbbells & stiff legged dead lifts; glute raises, stability ball side leg lifts & abs.
At 1:30pm I did another 20 minute bike ride on the AirDyne Bike
At 6:00pm I did a 20 minute run and followed that up with some deck squats with at 26# kettle bell and abs on the AbCoaster.
Needless to say, I was ready for bed when I walked in the door last night.
Thursday, May 6, 2010
Georgia Bound
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Spent last weekend in Northern Georgia at a beautiful B&B in Sautee. If you need a quick retreat to just relax, you may want to check in here! http://www.lucillesmountaintopinn.com/
The accommodations were impeccable. Spacious bedrooms & bathrooms with amazing views of the mountains, and the Inn itself was just lovely with a Mission Style design. There are many places to hike and enjoy the sights this area has to offer; although I did not do any hiking myself. I took this time for what it was....relaxation! And that's just what I did. The breakfasts were delightful and if it had just been myself and Ken, I could have spent the entire day sitting on the large deck overlooking the mountains reading a book and admiring the many blue birds and butterflies that fluttered around. I enjoyed not having to be up by 3:30 am every morning and slept in till almost 8am every day.
While we were there we visited several wineries with a friend of Ken's he hasn't seen since the 10th grade and his wife who now live in South Carolina. The vineyards offered wonderful wines and many had decks we could sit on and sip wine while enjoying the warm weather and the beautiful views. Ken shared some fitness & nutrition tips with his friend and hiked with him in the morning on the trails at the B&B. It's always work with him!
On the way down, Ken and I drove through the Smoky Mountains where we saw a bear eating along the road and a bit further on the drive came across a small cub nestled in a tree taking a nap. We stopped at Ripley's Aquarium in Gatlinberg, TN and saw sharks, penguins, huge jellyfish and crabs! The Aquarium was very nice. Then we headed out for a walk around the tourist town, had lunch and continued on our way to Georgia.
It was nice to have a long weekend off from the gym, my body had time to recover from working out all the weeks before and now I'm refreshed and energized for the weeks ahead.
Lucilles Mountain Top Inn is a definite destination to return to. In the Fall I hear the colors are just spectacular!
Monday, April 26, 2010
No Time for the Gym?
So you say you don't have time to go to the gym but you still want to get in shape? Here are some easy exercises you can add into your daily routine just about anywhere...use your imagination or any combination of the following...
While you are folding your clothes or doing dishes you can do standing calf raises & squats
You can run up and down your stairs - for more intensity you can carry something (carefully)
You can do push ups on your stairs and also tricep dips (or on a sturdy coffee table or chair)
You can lunge down your hallway while walking through the house from one room to the next
You can lunge (or skip) to your mailbox (if it's by the road)
You can do jumping jacks, push ups & crunches while you are waiting for your laundry
You can run the stairs in your office if you have several floors (don't try in your stiletto's)
Sit on a stability ball at your desk instead of a chair (do crunches & bounce for some cardio)
Park your car as far as you can and walk rather than searching for that up front parking space
Go to the park on your lunch hour...use a bench for push ups, dips, step-ups
The possibilities are endless...skip around the park or your block; lunge too and from your car; if you are tanning in a stand up booth you can do calf raises, run with your dog, chase your children, use soup cans to do lateral raises & shoulder presses while you are waiting for that pot of water to boil...you get the idea!
Try to accumulate small bouts of exercise throughout the day if you don't have a full hour to devote to an exercise program. Find an exercise buddy to keep you motivated!
While you are folding your clothes or doing dishes you can do standing calf raises & squats
You can run up and down your stairs - for more intensity you can carry something (carefully)
You can do push ups on your stairs and also tricep dips (or on a sturdy coffee table or chair)
You can lunge down your hallway while walking through the house from one room to the next
You can lunge (or skip) to your mailbox (if it's by the road)
You can do jumping jacks, push ups & crunches while you are waiting for your laundry
You can run the stairs in your office if you have several floors (don't try in your stiletto's)
Sit on a stability ball at your desk instead of a chair (do crunches & bounce for some cardio)
Park your car as far as you can and walk rather than searching for that up front parking space
Go to the park on your lunch hour...use a bench for push ups, dips, step-ups
The possibilities are endless...skip around the park or your block; lunge too and from your car; if you are tanning in a stand up booth you can do calf raises, run with your dog, chase your children, use soup cans to do lateral raises & shoulder presses while you are waiting for that pot of water to boil...you get the idea!
Try to accumulate small bouts of exercise throughout the day if you don't have a full hour to devote to an exercise program. Find an exercise buddy to keep you motivated!
Tuesday, April 13, 2010
Upper Body Workout
Yesterday I was a bit disappointed because I missed my usual morning workout. I was able to make it to last nights Gauntlet Workout which was all upper body moves...Wow! I was feeling those push ups and battling ropes today. I was beat this morning and was only able to do my 2o minutes of cardio and then some light abs.
Then, my girlfriend surprised me at the gym this morning, curious about the Gauntlet that I've been talking up. So, I did it again! I don't know if I will be able to move tomorrow or even this evening! Needless to say, I'm certainly enjoying the visible benefits I'm getting from this workout and I know that my body is benefiting from it as well. The exercises are all designed to mimic our every day moves, so I know I'll be able to continue to lift, push and pull things as well as climb stairs, mountains and get down and up off the floor.
This afternoon I was planning on relaxing and pulling weeds and planting pansies while the nice weather continues. Then this evening, I'm looking forward to some much deserved relaxation.
Tomorrow is going to bring an early morning workout, a class to teach and the Hardcore Gauntlet..can't wait!
Then, my girlfriend surprised me at the gym this morning, curious about the Gauntlet that I've been talking up. So, I did it again! I don't know if I will be able to move tomorrow or even this evening! Needless to say, I'm certainly enjoying the visible benefits I'm getting from this workout and I know that my body is benefiting from it as well. The exercises are all designed to mimic our every day moves, so I know I'll be able to continue to lift, push and pull things as well as climb stairs, mountains and get down and up off the floor.
This afternoon I was planning on relaxing and pulling weeds and planting pansies while the nice weather continues. Then this evening, I'm looking forward to some much deserved relaxation.
Tomorrow is going to bring an early morning workout, a class to teach and the Hardcore Gauntlet..can't wait!
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