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Equipment Needed

  • none

Weekly Wednesday Workout

In today’s workout, you will do two rounds of five different leg movements. All movements will be done from your hands and knees. If you want to do the workout along with me click here. If you just need the movements, click below.

Movements for each round:

  • 50 straight leg lifts
  • 40 cross leg lifts
  • 30 butt lifts
  • 20 fire hydrant lifts
  • 10 pulses

Rest 1 minute and Repeat. Finish with 5 Minute Abs.

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by taylor hernandez on Unsplash

Stay Strong & Be Inspired, Stacy

Equipment Needed

  • resistance band or dumbbells or water bottles

Weekly Wednesday Workout

In today’s workout, you will do three rounds of 20 reps each of five different arm exercises. If you want to do the workout along with me click here. If you just need the movements, click below.

3 Rounds:

  • 20 lateral raises
  • 20 shoulder raises to the front
  • 20 shoulder to overhead
  • 20 bicep curls
  • 20 tricep extensions

Finish with five minutes of abs.

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Geert Pieters on Unsplash

Stay Strong & Be Inspired, Stacy

Thank you to all of those who served and gave their lives so that we can enjoy all that there is to enjoy in our beautiful country.

Yesterday was Memorial Day, and we would like to thank all of those fallen veterans and their families for memorial day my dadtheir service and commitment to America. Many members of my and my husband’s family (including my dad and both of our grandfathers) were military vets. Both of Gram’s brothers were in the military as well.

Memorial Day is a day to give honor to those heroes we have lost protecting our freedoms and all that is America. Without them, we would not feel safe, and I hope we all took a moment to remember that this weekend. Although it’s an extra day off and a time for BBQ’s and gathering of friends and family, it’s also a day to look up to the sky and say “THANK YOU“.

Memorial Day is also a big day in CrossFit gyms all over the country. In honor and memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005, at age 29, we all do a Hero Workout called “Murph”. The workout originally called “Body Armor” was Michael Murphy’s favorite which consisted of:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1-mile run
  • … in a 20-lb. weight vest or body armor (women wear a 14-lb vest)

Many people in the CrossFit world and even those in other fitness arenas have all heard of Murph and many set goals for this workout each year. I had a friend complete it for the first time this year. Her goal was just to do the whole thing. And she did, in just over an hour! Another friend did it for the second year in a row. Her goal was to beat her time from the previous year and she did! Whatever your goal is, go out there and give all you can, and while you are grueling away at this workout for an hour think about what our fallen heroes endured on the battlefield.

I started CrossFit in October 2016 as you read in “Life Changes” and my first Murph was Memorial Day 2017. I wasn’t sure what I was doing or what to expect but it has become one of my favorite workouts even though I don’t like running. Every time I do it, I almost cry thinking about the hero we are honoring. He gave his life while I am only giving an hour of my long weekend. I also think about the battles that others go through like cancer and how blessed I am that I can still run and do pull-ups and push-ups and squats. In 2017, I finished Murph at 44:05 with no vest. Yesterday, I beat that time and finished in 38:41. I couldn’t believe it! I wanted to do my best and I tried to run those miles as fast as I could. Maybe CrossFit isn’t for you and that is okay. Maybe make a commitment each Memorial Day to do something. Go for a walk, donate to a cause, do 30 burpees… whatever it is just do it in memory of a fallen soldier who has given his/her life for you.

memorial day neon sign saying we can be heroes just for one day

I hope that we can all take a minute this week to appreciate those who gave and those who continue to give so much for our country. I hope we never forget what those amazing men and women have done over the years to protect our freedoms. Many Americans don’t realize how good we have it, and how much our military presence in other countries prevents further wars and conflicts. I am not sure it is for us to understand, but I think it is for us to appreciate and honor those heroes and to say thank you for your service when you see them. I think back to how my grandparents talked about going into the service. And it was just what you did. Just to be pulled to that calling. It is inspiring. Thank you to our American Heroes!

Stay Strong & Be Inspired, Stacy

Equipment Needed

  • timer

Bonus Weekly Wednesday Workout

In today’s workout, you will do five minutes of five different ab movements for 50 seconds, rest for 10 and start a new one on the next minute. Follow along with me click here. This workout you can do every day and add it to the end of our Weekly Wednesday Workouts.

3 Rounds:

  • crunches
  • right elbow to left knee
  • left elbow to right knee
  • legs up and knees to chest
  • push-throughs
  • end with a 10-second crunch hold

How to Do the Moves

Remember there are always modifications. Let me know if you need help or suggestions. Make this workout work for you!

Photo by Yogendra Singh on Unsplash

Stay Strong & Be Inspired, Stacy

Equipment Needed

  • kettlebell or some type of weight for kettlebell swings
  • Tabata timer (try this one on YouTube)

Weekly Wednesday Workout

In today’s Tabata-style workout, you will do one movement for 20 seconds then take a 10-second rest. You will do the same movement for eight rounds. Then we will go onto another movement. There are four movements altogether. If you want to do the workout along with me click here. If you just need the movements, click below.

Movements for each round:

  • Standing abs right/standing abs left
  • American kettlebell swings/Russian kettlebell swings
  • Lunges/Sumo squats

Finish up with 5-minute abs!

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Taco Fleur on Unsplash

Stay Strong & Be Inspired, Stacy

Equipment Needed

  • timer (try this one on YouTube)

Weekly Wednesday Workout

In today’s workout, you will do five squats and five burpees every minute. You will rest until the next minute begins. If you want to do the workout along with me click here. If you just need the movements, click below.

Every minute for 10 minutes:

  • 5 squats
  • 5 burpees

If you want a bit more, do at least five minutes of this ab workout.

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Veri Ivanova on Unsplash

Stay Strong & Be Inspired, Stacy

As you read in “The Broken Hip”, Gram and I took off for Florida in February 2017. It was there, at the CrossFit gym, where I met my future husband as you read in our trio blog posts from him, Eleina, and myself. It was also at that time that I had just started my First Dream Team. And we had just learned that my sister had Cancer. But let’s continue on our journey with Gram that summer.

After two weeks in Florida, Gram, the cat, and I made our way to Richmond to see the family. My sister had just undergone surgery and was recovering from having several organs removed. The doctors felt surgery was the best approach to try to rid her body of cancer. She was hopeful and ready to kick cancer’s ass. She was so strong and she didn’t stay long in the hospital bed. She was ready to be home with her little ones. We stayed a couple of weeks to help out and to spend some time with her.

summer kids by mom's bed

Once she was settled back at home, Gram and I continued on our journey to PA. I decided to start taking classes to get my real estate license. I thought being a realtor would give me flexible hours and a flexible schedule. I could then care for Gram, but also make some money and possibly turn it into a career when my caretaking duties were finished.

Because it was my first Dream Team I also spent a lot of time at the gym. I took my new healthy lifestyle seriously plus I was meeting new friends. I really enjoyed it. Many days, I would take Gram with me to the gym and even put her through a few workouts. She was so inspiring. She would do some squats, lift some dumbbells, and do a weight machine or two. I hoped it would help her with her balance. At that time, the gym was on the second floor so just to get to the gym Gram had to walk up two flights of stairs. And she did it well!

My sister had another surgery in May, and they scraped every inch of her abdomen. She was in the operating room for 20 hours. It was so scary. But, she pulled through and was ready to go home within days. I couldn’t believe how determined she was. We all prayed that the surgery would be the last, and she would start the remission process. But they still wanted her to do chemotherapy and radiation that summer, which she did. She held onto most of her hair until that fall. Then it started getting thin. It eventually fell out by Christmas.

After months of studying, I passed my real estate license test and started selling houses. I really enjoyed it. summer gram and stacy ice creamGram went with me several times to show houses. Sometimes she would go in and sometimes she would just sit in the car. She was content and happy. We spent that summer riding around in my little convertible EOS, getting ice cream at all of the hot spots, and making our way up and down the highway to and from Richmond. We didn’t have much of a schedule so we just took one day at a time and wanted to spend as much time as we could with the family.

summer jeff and stacyThat summer, I was busy with real estate and started doing some personal training at the gym. Jeff and I stayed in touch but only saw each other a few times.  I kept thinking ‘if it’s meant to be, it will be.’ I wanted it to work, but I knew the distance could limit the opportunity, especially since his youngest son was still in high school. So I enjoyed my time with Gram and doing my own thing. She was the best companion because she did what I wanted to do and didn’t complain 🙂

As the weather got chillier and fall came upon us, things started to change. Jeff asked me to a few family functions and football games as our relationship started becoming more serious. Gram told my friends and family that she better not say how much she liked Jeff or I would stop dating him. Therefore, she kept it a secret for a while. But every now and again, when I was in the bathroom with Gram, she would let it slip and say, “I like Jeff. Do you like Jeff?” And of course, I liked Jeff but we still lived in different states, and I wasn’t sure where life would lead or what Life Changes would occur.

My sister finished chemo and was feeling pretty good. She was working on gaining muscle and getting her strength back. The kids were getting older and more involved in gymnastics and tee-ball. We all loved watching them play. We were all hopeful. We were looking forward to Christmas and spending more family time together. My sister was so positive and determined. Even as she was battling cancer and going through surgeries, radiation, and chemo, she kept a positive outlook. She laughed, she smiled. She enjoyed all the little things. Little did we know that upcoming Christmas would be her last and more life changes would be upon us.

Stay Strong & Be Inspired, Stacy

 

 

If you are from Northwest Pennsylvania then you have probably heard of or participated in the Dream Team contest put on by Bill Lawrence’s Personal Fitness. Bill runs the contest every year starting in January and it runs for 16 weeks. The goal is to make a commitment to learning how to eat healthily and stick to a fitness regimen, then maintain that lifestyle after the contest is over.

The team that loses the most weight and body fat is the winner, and I believe they receive a free dream team ladiesmembership to the gym for the rest of the year (But I don’t know for sure). There are other prizes given for different accomplishments like moving into a leaner category than where you started or the biggest transformation. It’s always fun to win a prize, but the best part of the contest is creating a team, getting to know each other, pushing each other towards your goals, and then going to the Dream Team banquet. Everyone gets dressed up, and it’s time to Par-tay! It’s unbelievable the transformations that occur during these four months of nutrition and exercise discipline. It’s a great celebration of accomplishments, and it really is so much fun. It’s kind of like Prom for adults 🙂

I learned a lot during my first Dream Team. My team came in 7th place. We worked really hard by eating right and supporting each other. I didn’t know my teammates that well when we started the contest, but we are friends to this day. We got to know each other over the four months and helped each other when we were struggling. I started to feel more comfortable in the gym. I was getting to know more people and starting to feel like I belonged. I can’t thank them enough for asking me to be on their team.

I also learned how awesome the workout community is. The members of this gym are amazing. One, they believe in each other and want everyone to succeed. They cheer each other on and lift each other up. Two, everyone learns the nutrition program and shares meals they enjoy. They want everyone to like what they are eating while maintaining nutrition. Three, many of the women here are badasses. I have been to a few gyms over the years, and these women are truly like no other. They push themselves and each other to the limit. I learned to do things I never in a million years thought I would be able to do like a backflip. And the women are happy for and actually support each other. I never would have been able to lose weight if it wasn’t for the encouragement of my teammates and the athletes at this gym. Everyone is supportive. I hope that you can find a gym like this near your home town.

my first dream teamIt definitely takes time to learn the nutrition program (that Bill teaches). If you have been following me, we try to eat a lean protein, the right carb, and a healthy fat at each meal. I am still learning what works and what doesn’t but during my first dream team, I lost weight and body fat and transformed my body. I went from 129.9 pounds and 19.6% body fat to 119 pounds and 15.8% body fat. Although I am not as strict as I once was, I have learned to enjoy what I eat and substitute healthier options for those not-so-great options I used to love. Check out Sub This for That for more suggestions.

In the end, fad diets don’t usually work. You may lose a lot of weight in the beginning but then when you start eating normal foods again or become less strict, you gain all of the weight back. Although you may bounce a little up and down with this program, the bounces are not extreme if you stick with it 85-95% of the time. My suggestion is to find an activity that you love to get your body moving. Find a gym that is supportive and encouraging. Yoga, pilates, CrossFit, and weight lifting are just a few examples. Then start slowly. Give up soda or other heavy calorie drinks. Give up fried food for a week. Eat at home more often than you eat out. Eventually, you will realize you don’t miss the fast-food cheeseburgers because you worked really hard and you like the way you look and feel.

Stay Strong & Be Inspired, Stacy

 

Equipment Needed

  • some type of box or step to step on
  • kettlebell
  • light dumbbell

Weekly Wednesday Workout

In today’s workout, you will do 10 different movements. I tried uploading the video to follow me but it’s too long. I will keep trying.

  • 100 step-ups
  • 90 punches
  • 80 abs (4 sets of 20 different abs)
  • 70 kettlebell swings
  • 60 squats
  • 50 stutter steps or jumping jacks
  • 40 lunges
  • 30 lateral dumbbell raises
  • 20 abs
  • 1:00 plank

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Stay Strong & Be Inspired, Stacy

Happy Cinco de Mayo!!

Equipment Needed

  • none

Weekly Wednesday Workout

In today’s workout, you will start with a buy-in of 20 jumping jacks. Then you will do 5 rounds of 5 reps of 5 exercises, which are push-ups, abs, sumo squats, up-downs, and squats. Then end with 21 jumping jacks. Hence 5/5/2021. If you want to do the workout along with me click here. If you just need the movements, click below.

Buy-In: 20 Jumping Jacks

5 Rounds of:

  • 5 push-ups
  • 5 abs
  • 5 sumo squats
  • 5 up-downs
  • 5 squats

Cash-Out: 21 Jumping Jacks

 How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Stay Strong & Be Inspired, Stacy