Okay - I do not know if it is broken but it is not good. I was playing basketball as I normally do on Sunday nights and I was fighting for a rebound. I'm not tall but I have found myself jumping higher than I use too. I think it is about as high as it was in high school --- which I am pretty stoked about. I landed on two different feet with my one feet. My ankle/foot kind of just skipped over both feet and then the ground. Rolled it around two or three times I'd say. Everyone else stopped - not b/c I yelled out in pain but b/c they heard....the pop. I'm not really sure what the pop was but it didn't sound good and it ended my night of ball. It is so swollen right now - but elevated and is being iced.
My first thoughts were: (1) hospital or not? (2) my insurance sucks (3) I get to use my aflac for the first time - aflaaaac! (4) how can I still reach my goal. That was one of my mom's comments too, she was truly concerned though - that question came later. My wife put it into perspective for me though,
"It is a lesson and you need to learn from it so other people can learn with you".
What has ever gotten in the way of a goal that you tried to reach and what did you do about it?
I know that hecticicity is not a word, but I have lived by that made-up word today. Today has just come up busy for me. I typically work in the office on Saturday afternoon/evenings so that was normal but for some reason I ran out of time to do everything that I wanted to do today. To be honest - I don't feel that I even did much today but just know that it is 12:00am and I have yet to do my workout. I will not be getting cardio in tonight which will make the second time this month that I will go without cardio. I think I'm addicted to cardio work, but this home workout strength training and toning has been good for me.
I listened to the KU vs. UNI game and it was a great game. I, and this may upset some of my readers, was going for the underdogs. Here in Missouri, there are just not a lot of KU fans. In Kansas City there are quite a few (Kansas City is also a part of Kansas as well as Missouri) but other than that - not a whole lot... I don't think. I'm always game for a Huge Upset!
Formula for max heart rate: (208 – (.7 * age)) Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch - 30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – Pike Shoulder Press (http://www.youtube.com/watch?v=UPU9rvvBfdw) • Level 1 = 3 sets of 8 reps (1 rep equals one press) • Level 2 = 3 sets of 10 reps (1 rep equals one press) • Level 3 = 3 sets of 12 reps (1 rep equals one press)
Exercise 2 – Push Plank (http://www.youtube.com/watch?v=N82tfTrmo3g) • Level 1 = 2 sets of 20 seconds (one set equals one 20 sec hold) • Level 2 = 3 sets of 20 seconds (one set equals one 20 sec hold) • Level 3 = 3 sets of 30 seconds (one set equals one 30 sec hold)
Exercise 3 – Side Lunge (http://www.youtube.com/watch?v=tH-GXaIB8qA) • Level 1 = 3 sets of 8 lunges per leg (one rep equals 1 lunge) • Level 2 = 3 sets of 12 lunges per leg (one rep equals 1 lunge) • Level 3 = 3 sets of 15 lunges per leg (one rep equals 1 lunge)
Exercises 4 – Modified Situps (http://www.youtube.com/watch?v=_HPfXutjB1s) • Level 1 = 2 sets of 8 reps. (1 rep equals one situp) • Level 2 = 3 sets of 8 reps. (1 rep equals one situp) • Level 3 = 3 sets of 12 reps. (1 rep equals one situp)
Exercise 6 – Standing Lunges (http://www.youtube.com/watch?v=Xq2pr69H1sU) • Level 1 = 3 sets of 5 per leg (one rep equals one lunge) • Level 2 = 3 sets of 8 per leg (one rep equals one lunge) • Level 3 = 3 sets of 10 per leg (one rep equals one lunge)
Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw) • Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold) • Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold) • Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -
At what point did you realize that you wanted to change?
I'm getting ready to go workout but first wanted to get this post out. It is really nice being able to post daily - keeps me accountable.
My wife and I made it out tonight on a date. It had been a while b/c of busy schedules or something so it was good to get out. We went to Applebee's and to the movies and watched The Bounty Hunter.
I was craving some shrimp (and really don't know nutritional value of shrimp) so I got the Grilled Shrimp & Citrus rice. Yeah...Citrus + Rice = gross. I got some cole slaw instead of the citrus rice. The rice had mandarin oranges, pineapple, and something else...did I say gross yet? Overall, besides the rice, the meal was good. I took a picture but I don't have my phone near me so we'll go without right now. The shrimp hit the spot.
The movie was pretty funny. I love going into movies having no idea of what is about and being pleasantly surprised. I had a small popcorn there (no butter) and a water.
It was a good date and was fun to get out with my wife. The weather was great today and now they are expecting snow tomorrow. Ahh.
Friday
Formula for max heart rate: (208 – (.7 * age)) Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – V-Situps (http://www.youtube.com/watch?v=rRMl9YS7si4) · Level 1 = 3 sets of 8 reps (1 rep equals one situps) · Level 2 = 3 sets of 10 reps (1 rep equals one situps) · Level 3 = 3 sets of 12 reps (1 rep equals one situps)
Exercise 2 – Side Plank (http://www.youtube.com/watch?v=Tm1QxM9lehY) · Level 1 = 2 sets of 20 sec hold (one set equals one 20 sec hold) · Level 2 = 3 sets of 20 sec hold (one set equals one 20 sec hold) · Level 3 = 3 sets of 30 sec hold (one set equals one 30 sec hold)
Exercises 4 – Alternating Superman Arm/Leg Lifts (http://www.youtube.com/watch?v=F2vQB09nggs) · Level 1 = 2 sets of 8 reps per side. (1 rep equals one arm & leg lift) · Level 2 = 3 sets of 8 reps per side. (1 rep equals one arm & leg lift) · Level 3 = 3 sets of 12 reps per side. (1 rep equals one arm & leg lift)
Exercise 6 – Side Lying Leg Raises (http://www.youtube.com/watch?v=CWiY9a6rPcU) · Level 1 = 3 sets of 8 per leg (one rep equals one leg raise) · Level 2 = 3 sets of 10 per leg (one rep equals one leg raise) · Level 3 = 3 sets of 12 per leg (one rep equals one leg raise)
Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw) · Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold) · Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold) · Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -
I am off to get the workout done. I will be watching some of this awesome tournament! There have been so many good games so far. Mizzou won today just so you all know.
What is the One Thing you are most looking forward too once your goal is hit?
I went to a sports banquet tonight for the kids that I teach. I teach at a small private school for those of you that don't know and that group of students, parents, administration, and faculty is such a tight knit group. I am amazed at how awesome that school is.
They had a dinner - potluck style - and I had to pick through what I wanted to eat. I had...
Chicken and Rice mix, green beans, peas, salad, a bite of some "taco mix?". I had a couple pepperoni slices (sodium I know). I typically don't drink any soda besides my daily 12 oz Sprite but I did have Diet A&W Root beer.
The compliment came later when the banquet was over. A parent came to me and said, "You have lost so much weight!". Now, I'm not that good at taking compliments - I say thank you and move on. But, in all honesty - I love the compliments. I feel a little weird about that but I think that we all deserve encouragement and need that to be successful.
Thursday
Formula for max heart rate: (208 – (.7 * age)) Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch - 30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 2 – Decline Pushups (http://www.youtube.com/watch?v=mKrao591LBU) · Level 1 = 2 sets of 8 (one set equals one pushup) · Level 2 = 3 sets of 8 (one set equals one pushup) · Level 3 = 3 sets of 10 (one set equals one pushup
Exercise 3 – Flutter Kicks (http://www.youtube.com/watch?v=t_ONDu5SL30) · Level 1 = 3 sets of 15 seconds (one set is one 15 sec. hold) · Level 2 = 3 sets of 20 seconds (one set is one 20 sec. hold) · Level 3 = 3 sets of 25 seconds (one set is one 25 sec. hold)
Exercises 4 – Calf Raises (http://www.youtube.com/watch?v=HhPXovWExco) · Level 1 = 3 sets of 20. (1 rep equals one calf raise) · Level 2 = 3 sets of 25. (1 rep equals one calf raise) · Level 3 = 3 sets of 30. (1 rep equals one calf raise)
Exercise 5 – Dirty Dogs (http://www.youtube.com/watch?v=QxYSX3XEmQE) · Level 1 = 2 sets of 10 lifts per leg · Level 2 = 3 sets of 8 lifts per leg. · Level 3 = 3 sets of 10 lifts per leg.
Exercise 6 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw) · Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold) · Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold) · Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
-Stretch-
If you are participating in the Challenge - keep coming back to let us know how you are doing. Your success is continuous motivation for the rest of us!
What is one thing that you never want to go back to?
I have yet to do today's workout. It will be done though. I have basketball tonight at 9:00pm Central time and will be following that with my workout. I did not want to be too tired before I even get to play any ball.
I will go ahead and post the workout for everyone else to see and to have those participating a chance to post their comments, how they did, and what they did.
Today has been a packed day with all kinds of things. I went to work, came home and picked up the wife, went to the thrift store, got a hair cut, ate dinner, and now am making sure that I get this blog up and create tomorrow's workout.
BTW - those of you that have been commenting have been doing great with this challenge! I'm glad that it is challenging you, as it is meant too.
I have been very motivated to finishing these workouts at full intensity because I know that you all are doing it as well. It is great to be able to do this with other people and have learned a lot already from creating the workouts. Let me tell you, it is kind of nerve-wracking figuring these things out.
What is your motivation to finishing your workouts whether it is with this challenge or your own creations?
Wednesday
Formula for max heart rate: (208 – (.7 * age)) Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
• Level 1 = 1 sets of drill (one set equals one drill) • Level 2 = 2 sets of drill (one set equals one drill) Drill is done with five spots on floor. There are multiple forms that create ONE set. o Hopscotch form 1 o One foot hop form 2 o Opposite foot hop form 3 o Two foot hop form 4 o Hopscotch form 5 o End of drill, end of set.
• Level 1 = 2 sets of 12 seconds (one rep is one crunch) • Level 2 = 3 sets of 10 seconds (one rep is one crunch) • Level 3 = 3 sets of 15 seconds (one rep is one crunch)
• Level 1 = 3 sets of 8. (1 rep equals one lunge per leg) • Level 2 = 3 sets of 10. (1 rep equals one lunge per leg) • Level 3 = 3 sets of 12. (1 rep equals one lunge per leg)
• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold) • Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold) • Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold) - Stretch -
If you are new to 1010in2010 and want to join this challenge. There are still four workouts left to do still. Be sure to comment letting us know how you are doing and that you are doing it with us. Comment with your Email so that you can receive the workout so that you can receive the next day's workout the night before!
Oh My Goodness!! That was a TOUGH workout...for me anyways. I think I had to push myself even harder than yesterday.This is the order that I completed the workout for Tuesday.
I really hope that this challenged you all b/c I know that it did for me. As we speak - my wife is making a recipe out of the Biggest Loser cookbook and it smells delicious. I wish that I had some awesome words to add to this post but I just can't think of anything; I just feel so exhausted tired from the workout that I should probably give my brain a rest for a minute or two.
For those of you that are doing these workouts with me, do not get overwhelmed with the workouts but keep with it. You can do this! Thanks so much for doing this with me.
If you Are Participating - Comment Below letting us know how You Did.
Tuesday
Formula for max heart rate: (208 – (.7 * age)) Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder. I have added a couple more exercises on today’s workout. I want to make sure that everyone is challenged. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
• Level 1 = 3 sets of 20 seconds (one set is 20 sec. nonstop) • Level 2 = 3 sets of 30 seconds (one set is 30 sec. nonstop) • Level 3 = 3 sets of 40 seconds (one set is 40 sec. nonstop)
• Level 1 = 3 sets of 8. (1 rep equals one lift and extension) • Level 2 = 3 sets of 12. (1 rep equals one lift and extension) • Level 3 = 3 sets of 16. (1 rep equals one lift and extension)
• Level 1 = 4 sets of 10 (1 rep equals from start to finish) • Level 2 = 4 sets of 15. (1 rep equals from start to finish) • Level 3 = 4 sets of 20. (1 rep equals from start to finish)
• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold) • Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold) • Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold) - Stretch -
If You would like to join in with the remaining 5 workouts -- Comment Below with your Email!
Today was the first day of the Blogger-Made Home Workout Challenge. I was nervous about how or at what intensity the workouts would be done at but after doing the workouts - I felt that I had a really good workout. I did the workout at Level 3 for each exercise which immediately followed the 30 minutes of cardio. Can you see how drenched my shirt was after the workout. I really felt like it was one of the best workouts I've had yet this year. I still will hit the treadmill later tonight b/c I am not satisfied with that distance (I still am working towards my goal of 1,010 miles for the year - only twenty something away from 200 for the year thus far).
Below is the workout for Day 1 of the Home Workout Challenge. If you are participating - be sure to post below letting us know your thoughts and how you did with the workout!
Monday
Formula for max heart rate:(208 – (.7 * age))
Formula for target heart rate:50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio:This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss.
You will have to forgive my weak attempt at looking fierce and strong on the treadmill. Ha. My wife snapped it a couple weeks ago while on the treadmill.
In my attempt to have you all create my home workout for one week - I had the idea of challenging youall to do it with me. I've been given some really good ideas for exercises to perform and have some ideas of my own. Do you think you have it in you to try this challenge?
The Blogger-Made Home Workout Challengewill start on Monday. The workouts will be listed by days with your choice of day for one to two rest days (not sure yet - suggestions?). The workouts will be sent via email the night before for the next day's workout. It will go from Monday to Sunday.
The idea is that we can workout without having to spend money all of the time. We use what we have in front of us and make due with what we have. Life can be hard sometimes and we don't always have the luxury of time to make it to the gym. If right now you do not have a membership to a gym - this is perfect for you. It should not take much time and I hope it pushes your body's limits and imagination. Exercise instructions will be given in the email - hopefully along w/a picture or link to further explain if questions remain.
This challenge will cost no money and all that participate will be entered into a drawing to win a $15.00 Walmart gift card. If you are out of the U.S. - we will figure something out around the same value for you to receive.
How to join this Blogger-Made Home Workout Challenge: (two things)
1. Comment below giving your email address (for ex: thetrickshot at hotmail dot com)
2. Link this Post to your Blog. (comment letting me know that you have done with a link back to yours)
Extra entry for tweeting this challenge - comment letting me know that you have done so.
Okay - I do not know if it is broken but it is not good. I was playing basketball as I normally do on Sunday nights and I was fighting for a rebound. I'm not tall but I have found myself jumping higher than I use too. I think it is about as high as it was in high school --- which I am pretty stoked about. I landed on two different feet with my one feet. My ankle/foot kind of just skipped over both feet and then the ground. Rolled it around two or three times I'd say. Everyone else stopped - not b/c I yelled out in pain but b/c they heard....the pop. I'm not really sure what the pop was but it didn't 
sound good and it ended my night of ball. It is so swollen right now - but elevated and is being iced. 
