Cher - Day 8 - Morning Yoga is awesome

This morning I got up at the lovely hour of 5 (which last week was the norm for me) and rushed out the door to the 6am Moksha Yoga Class .  The layer of ice on my car would have been an easy excuse for me to just go back inside and curl up in bed....but no - I went - and did I ever enjoy watching Kelowna wake up.  What an awesome experience.  I am going to do this every Wednesday - next week I will put two pairs of undies in my bag.... I ended up with none this morning - Comando Wednesday! 

Enjoy your hump day - stay active and congrats on one wicked week!!

hugs - Cher

Cher - Day 5 - housework IS exercise!

Lol - today was SO sore from my lunge kicks of yesterday. Inner thighs, butt, hamstrings - you name it. But that didn't stop me from cleaning, doing laundry and enjoying time with my hubby. Tomorrow morning I get to train - so excited to train at the beginning of the day. I have my workouts for the week planned and booked - and they will get done! Stay tuned for what I end up doing - might be a doozy!

Have a great evening everyone - stay healthy!!

Cher

Next 30 Day Blogging Challenge starts soon!

Hello Everyone!

I am very excited to get started on the next blogging challenge -

Are you in?

If you are unsure, think of it this way -

1.  You can blog from anywhere that you have your smart phone or computer, easy!
2.  It's free, so there is no financial commitment - awesome!
3.  You can provide inspiration and motivation to the readers and bloggers - rewarding!
4.  You will see trends in your activities and leard things about yourself  - educational!
5.  You will see changes in your body - Priceless!

Add a comment if you are interested, or send me an EMAIL and I will get you ready to go - the next blogging challenge starts on

FEBRUARY 1ST, 2012!

All you need is the desire to succeed and some space in your living room, outdoor area, and/or a gym pass. 

Don't forget that if it has been awhile since you trained, you should see your doctor before beginning intense physical activity - take care of yourself!

Are you ready to embark on this challenge?  See some pants you want to fit into?  Then let me know and I will get you going!

Cheers,

Cher
gingerandcrew.com
cher@gingerandcrew.com

PS.  You do not need to be in Kelowna or the Okanagan to participate - you can be anywhere in the world!

Upper body workout - using your arms is overrated right?

We went HEAVY today.  Ladies you should know that it isn't such a bad thing to lift heavy!  You are not going to look like Arnie in his hay day if you lift heavy, it's just not going to happen.  We went hard and did the following:

3 sets, 10-14 reps depending

Equipment: Free Weights, Mat, Fit Ball
Location: Home

1. Chest Fly/Press on Ball - we did our heaviest today - 20lbs on the press :)
2. Reverse Fly standing
3. Front/Side Raise - Front, out to the side and down, repeat in opposite direction
4. Static Biceps Curls - One arm stays at 90 degrees while the other arm curls, switch after 7
5. Laying X Triceps Press - Single hand comes down to opposite ear, then up to press - do full set on one arm then switch
6. 21's Biceps
7. Kickbacks

Reverse Fly standing (#2)

It might not look like much, but I am finding it hard to type so we must have fatigued our muscles.... I feel awesome!

Make sure to get your training in this weekend - now more than ever with the holidays amoung us!

Stay healthy!

Cher

We might pass out while doing this workout...

So today my training partner and I are going to go back to when we started together (a month or so ago now) and do a workout we had a hard time with....and hope we got better!!

It is so important to evaluate your progress - can you do more reps now than you could?  Can you use more weight?  These are all great tools in checking in on your journey thus far.

I would also like to congratulate my training partner on losing 3 inches at her last measuring!! 

I am going to be doing mine soon to get my benchmark - Don't forget to do yours too!!

Here's the workout - ENJOY!

Location: Home
Equipment: Dumbbells, chair, med ball, BOSU, Mat

All exercises are timed 40 seconds, with 20 seconds rest in between (use a timer on your phone or a GYMBOSS timer).  We count reps (I will post those when we are done!) 4 Rounds (with a bonus round if we can!)

#1: Kneeling to standing (start kneeling on one knee, hop up to standing, and do a tuck jump - alternate legs)
#2: Push Ups with medicine ball or chest press
#3: Monkeys (modified for the wrist issue)
#4: Leg Drops
#5: Dips or Skull Crushers (one of us has a bum wrist)
#6: 6 high knees with 1 burpee (burpee modified for the wrist - done on a chair that forearms can rest on)
#7: Squat with Curl to Press

Remember that sometimes there are movements that require control, therefore the numbers may not increase much - that's OK!  The fact that we are doing it is what matters - in a safe environment, with proper form.

If you are unsure about any of the movements above - shoot me an email or comment below!

Happy Holidays everyone!

Cheers,

Cher
Ginger & Crew Personal Training Kelowna
www.gingerandcrew.com

Planning a week of training!

Mondays are rough for everyone - the worst is when you haven't planned out your week of training. I have found over the years that it is so important to book your training times - life can so easily take over and make fitting in a work out very hard & almost impossible to do. Bring out your day timer and book your workouts in... And feel awesome when Sunday comes along and you can say 'I did all of my workouts!!!' rather than 'I feel like a slug... Should have worked out'. Which would you rather say at the end of this week?

Yours in health!

Cher
www.gingerandcrew.com

Awesome Outdoor Workout!

So my training partner and I both overindulged last night (me wine, her rye - separate parties) and felt a little like donkey poo today.  We were troopers and stuck with our plan to train and here's what we did:

Location: Mission Creek Park, Kelowna
Equipment: Mat, Med Ball, Band

We did a circuit that involved running hills, walking lunges, stairs, band work, abs, burpees, calf raises, LOADS of squats and core.  We did the circuit 7 times and only almost tossed our cookies about 4 times (the burpees did me in).  What lesson did we learn?  Limit your alcohol content this holiday season - not only will you feel better, but your workouts will go much smoother!  We also learned that if you do over indulge, there is nothing like a good workout to make you feel better :)

I was so super sore from my workout yesterday that I was smart and didn't work any of my super sore muscles.  Split routines are my favorite - upper / lower split was what I did these past 2 days.  If you are training 6 days per week, a split routine might be something for you to play around with - if you are only training 3 days per week, total body might be for you.

That's all for today - I will be sipping my tea and watching the Ultimate Fighter with no bad snacks tonight :)

Till next time, stay healthy!

Cher

Don't push through injuries....

Injuries suck!  My MVA has been plaguing me from the start.  So I had high hopes for today (as I confessed earlier) - Cardio & Weights.  My workout went as follows:

Equipment: Band & Ball
Location: Home

I started with some shadow boxing - jabs, combos etc for 20 minutes - started getting a good sweat on, but I felt a little twinge between my shoulder blades....so listening to my physio (and my) advice, i stopped.  Weights at this point, maybe not such a good plan.  Physio exercises for the day - good plan.  I went through my movements (which are still tough because I haven't been able to train since June) and finished with my stretches.  I think I am good for today.  I have an outdoor workout with my training partner tomorrow so I want to be able to complete it :)


Training with injuries is not ideal, but working within my limits allows me to still feel like I am training however making my body an even better specimen - It knows how to heal itself, and doing my recommended stretches/exercises is the only way to make it happen.

Quote for today:

"Clear your mind of can’t." -Samuel Johnson

Have an awesome weekend!

Cheers,

Cher
www.gingerandcrew.com

New Years is around the corner....and Christmas is closer than you think!

Hello Blog Readers!

I wanted to let all of the local blog readers know about Ginger & Crew's Personal Training Services.  Of course the ladies blogging on a regular basis are working hard, on their own, to achieve their goals - but sometimes you need a little extra push!

We offer great weekly, punch pass, and single training sessions to fit your budget.  Check out the Ginger & Crew Website - you can purchase any denomination or session package as a Gift Certificate!  Ask your loved one to get you some this holiday season!

If you are interested in blogging in the next Ginger & Crew fitness challenge (Starting in the New Year) please email cher@gingerandcrew.com to sign up!

And to this sessions bloggers - You are Rocking it!! 

Only 8 Days to go!!!

Stay Healthy!

Cher