Workout Wednesday: The Big Ten

In one of my boot camps here at work.  Allison had us do The Big Ten workout as one of our last circuits.  From what I remember it consisted of push ups and sit ups.

Try this Big Ten out

Push ups

Burpees

Sit ups
How it works:  you will do 10 of each exercise, then 9 of each, then 8 of each, 7 and so on til you get to 1 of each.

Let us know what you think or if you have any other exercise combination that you like to add.

Couch to 5K

My 1st 5k 11/11/11

One of Co’s 5k races

Today is my 1st training run for my job’s couch to 5k program.  Our big race will be on November 9, 2012.  I’m getting excited and nervous all at the same time.  Last year this is the program that started me on my fitness journey and I completed my 1st 5k on 11/11/11.  Go Me!!!

Join Co and I as we train for our next 5ks.  Below are a few resources you can use to start your training.

  

Share with us how you get ready for your race day?

Confessions of a Gym Slacker Part 2

Hello my name is Elena and I’m a gym slacker. *Hello Elena*

Back in July Nkoyo posted her gym slacker confessions.  This time I am sad to say it is me.

I don’t have many excuses to give as to why I haven’t, been but just to name a few (just to get my whining out)

  • Last week I was traveling for work and just didn’t make time to workout. (enjoyed being in a bed w/out a LO)
  • This weekend I was child and hubby free and I become BFFs with my couch and bed.
  • The week before, work was crazy, energy was low and life was happening.  (another not so great excuse)

So I loved this from Nkoyo’s post/confession back in July and oh boy I need it now.  Get your life (Tamar Braxton voice).

I am happy to say that today was my 1st day back in the gym and boy oh boy was it a killer.  I felt like it was my very first time in Pump It class and I was whining and crying with every rep.  But I came out alive and will be back in there Tuesday.  Oh yeah Tuesday is the first day of my Couch to 5k training, this should really keep me on track.

Does this happen to you? I hope I’m not the only one that’s at times a closet slacker.

It’s Gynecological Awareness Month

Did you know September is Gynecological Awareness Month?

We’ll now you know! 🙂 Take this time to get to know the facts.

According to the CDC there are five main types of cancer that affect a woman’s reproductive organs:

  1. Cervical – begins in the cervix, which is the lower, narrow end of the uterus or the womb
  2. Ovarian – begins in the ovaries, located on each side of the uterus
  3. Uterine – begins in the uterus, the pear-shaped organ in a woman’s pelvis where the baby grows when a woman is pregnant
  4. Vaginal – in the vagina, which is the hollow, tube-like channel between the bottom of the uterus and the outside of the body
  5. Vulvar – begins in the vulva, the outer part of the female genital organs

Each gynecological cancer is unique, having different symptoms and risks associated with it. All women are at risk and the risk increases with age. When detected early, treatment is most effective.

Here are symptoms associated with each:

It’s important to pay attention to your body and know what YOUR NORMAL is. See your doctor if you have abnormal bleeding or the above warning signs last for two weeks or longer and are not normal to you.

I had no idea there was a month dedicated to gynecological cancers and awareness, let alone what each meant and the symptoms associated. I’ve made note of somethings to ask my doctor on my next visit and you may want to as well. Be in the know and know your body for yourself.

Resources:

Centers For Disease Control and Prevention

For information on prevention and screening click here

For information on treatment click here

Workout Wednesday: Twelve Days of Christmas Workout Routine

I got this idea from my friend and trainer at work Allison.  During one of our Boot Camps she had us do a workout she called 12 Days of Christmas.  Below is an example, but you can mix and match different exercises in your routine.

Directions: Start with 12 repetitions of the first exercise, then 11 of the second.  Start over with 12 reps of the first exercise, 11 of the second, and 10 of the third.  Keep repeating just like that until you’ve done all twelve exercises. Remember you have to keep starting over back at 12 once you have completed each exercise. (Think of how the song goes and repeat each)

12 Jump Squats

11 Bicycles on each side

10 Mountain climbers (per side)

9 Jack Knifes

8 Push Ups

7 Lunges (each leg)

6 Squats

5 Lateral Raises

Vertical Leg Crunches

3 Burpees

2 Jumping Jacks

1 Minute Plank

Try it out and let us know what exercises you would add.