Cher - Day 6 - On track!!!

What an awesome day!!! I did skipping intervals and core today for my workout - my butt is still killing me from Saturday! I am loving it though!

Food was great today. I was in a pinch for a snack at 5 before my last client - so I picked up a Bolthouse Green juice - it gave me 3.5 servings of veggies and filled me up until dinner. WAY better than grabbing fast food!!

Way to go Shay & Steph! I know it isn't easy! Being accountable is good for us, keeps us closer to our goals!

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

Quickie Workout! Pass it Along!

Hello followers!

So I had 20 minutes today to do my quickie workout - This past week has been crazy so I needed something good, quick, and with limited equipment to get my morning going - Here it is:

Intervals: 20 Sec Work, 10 Seconds Rest (Tabata Style)
Equipment: Jump Rope, Mat, Gymboss Timer
Time: As many rounds as you have time for!

Station #1: Skipping (Normal)
Station #2: Push Ups
Station #3: Skipping (High Knees!)
Station #4: Quick Lunges
Station #5: Skipping (High Knees!)
Station #6: Rows
Station #7: Skipping (High Knees!)
Station #8: Squat Jumps
Repeat until you are outta time!

I left 3-5 minutes at the end to do some Plank, Side Plank, and Abs

I am doing a hard weights workout tomorrow, so I wanted a quickie workout with cardio, a bit of strength and sweat!

Don't Forget!  The next Blogging challenge starts in 2 WEEKS!  We have at least 5 people on board so far - get ready to read about their progress and help them in their fitness journey!

Have a great day!

Cher
gingerandcrew.com

Goals for a new year - train HARDER #1

What is your #1 goal for 2012 - mine is to train HARDER!  If I get more out of my workouts, I will be more efficient which equals better results. 

My #2 is to eat better - I have found that since I started living with my partner, who is now my husband, it has been harder and harder to eat right.  That is going to change.  Some nights I can see us making 2 separate meals - and that is OK.  I know this is a struggle for a lot of people and I am determined to give you as many tips as I can to make this a non issue.

My #3 is to be happy - I am happy anyways, and I plan to stick to this - positivity is the name of the game.  I can accomplish anything I set my mind to - and so can you!

Feb 1st is the start of our next blogging challenge!  It costs nothing, and the help it gives is priceless.  Mark your calendars and email me your address so I can add you as an author - DO IT! 

My training partner and I are training tonight - OH MY - this is gonna hurt!  We will post our workout when we are done!

All the best to you in the last days of the year!

Cher
gingerandcrew.com

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