Friday, August 10

Team day
220 yard sprints 8X
Team circuit cone sprints w/ 180s, dumb bell thrusts, burpees, sack race

Power of 9” push-ups, sit-ups, pull-ups

Whats your goal?

Sounds like a pretty simple question. Many people have goals, but usually they are nothing more than generalizations. Try being specific as possible when outlining your goals. Yes, this means you need to write them out! Write down every health and fitness related goal you have and then pick out the top 3. These are the ones you will prioritize. Below are some questions you should ask yourself when writing out your goals.

What is it exactly that I want to achieve?
Am I happy with how I currently feel?
What will happen if I continue doing what I have been doing?
Where do I want to see myself in the next 6 weeks, 6 months, and 6 years?

Revealing the myths

You need to exercise to burn fat.

The truth: You don’t gain fat because of lack of exercise. You gain fat because your blood sugar levels exceed what you are using. You are eating too many calories at one time.

Your metabolism slows once you hit 30.

The truth: Significant slowdown in metabolism is due to loss of muscle tissue. The loss of muscle tissue is due to the lack of hard, physical activity.

Pasta and bread are fattening.

The truth: Anything with calories is fattening. Lettuce can be stored as fat. Any food can be stored as fat it the blood sugar levels exceed what the body needs at that time. The key is how much you eat and when you eat it!

These are a few of the myths of fitness and weight control that will help you understand your dietary and physical activity needs.

Also attached are some things each of you can do on the weekends and off days to help you on your journey! Have a great weekend and count your calories…literally.


In the park/on the road:
Workout #1
1. Warm-up & Stretch
2. Run/Sprint 2 lampposts
3. Walk/Jog each telephone pole
Complete cycle for 20-25 minutes around the park or on the streets.
Workout #2 30 – 45 Minutes - extended run

At the track:
Workout #1 – Interval Training:
1. Warm-up & Stretch
2. Run/Sprint the straightaway portion of the track
3. Jog/Walk the curves
Try 6-8 laps!

Workout #2 – Pyramid Training:
1. Warm-up & Stretch
2. 400 meter run (once around the track)
3. Rest 2 minutes
4. 300 meters (3/4 around the track)
5. Rest 2 minutes
6. 200 meters
7. Rest 2 minutes
8. 100 meters
9. Rest 2 minutes
When you finish with the 100 meter run, rest 5 minutes and complete the cycle again. This time start from the 100 meters and build to the 400 meters

On your bike:
Workout #1
Complete the telephone pole circuit as described above, however, bike hard for 4-5 poles before slow pedaling for 2.
Bike for 30-40 minutes.

Workout #2
Pick out a 10 mile loop around your home and time yourself. Each week try to improve your time.

In the gym:
Workout #1
30-40 minutes on the elliptical machine or stair master
Workout #2
Interval training on the stationary bike—30 seconds as fast as you can pedal followed by 1 minute slow pedaling (Complete 8 rounds)