Monday, November 10, 2008
Time to say how you are doing and what you think so far of our new workout and dieting. I'll start.
-I won't give up my large Diet Coke. (Sorry Tony).
-I have been watching my calories and what I have been eating.
-I have been cooking more at home and making sure I serve more veggies.
Weekends are the hardest, especially lunch.
-Last Tuesday I worked out on the treadmill and I plan on doing it again this week.
Monday, October 27, 2008
Do some pushups today preferably around 60. Sets of ten, if you can do more then sets of 12-20. A push up is one of the basic exercises that you should be able to do. The more you do, the easier they will become and you can move on to doing more advanced pushups. From my standpoint all I know that you are doing for certain is what you are doing in front of me on Thursdays and Sundays. I honestly would like to know what you are doing throughout the week. When we first started I suggested that every morning when you wake up that you do some jumping jacks, and a little while ago I also suggested doing pushups in the morning when you wake up. How many of you have honestly been keeping up with that? I am not suggesting to do 200 pushups every day, but a decent amount, like say 25 pushups every morning, going straight through with no break. In my opinion that is a good wake up, some jumping jacks and some pushups. It helps to get used to the exercises. Train your body to work when you want it to. Control your body do not allow it to control you. You and only you can dictate the course that you want your health to take. If burning fat, getting toned, fitting into that bikini, being around for grandchildren, grand sons, daughters, neices, nephews, and maybe even great grands then you have to be proactive when it comes to your health. I am not attemptingb to nag you or make your lives miserable but really think about this and take this to heart. It is so much more than fitting into a bikini. It is about keeping yourself fit fore life. Now there is nothing wrong with wanting to fit into a bikini, there is not necessarily anything wrong with that goal. But when you go and see someone close to you, your significant other, your children, your family, realize that while it is about you becomming more healthy for yourself, but also in many respects for them. Everytime you want to fall off of the wheel, think about them. Read the goals that you sent to me. If there is any change in them... well you know what really think about them again, reevaluate some things if you have to and resend them to me. Post them on the blog as well. Keep tabs on each other. My goal and in order for me to truly feel as though I am doing you a service is to assit you with reaching your individual goals. I would like to be able to assist you all with establishing some habits that you will maintain throughout the rest of your lives. It all starts here and now. If you truly want it then go for it. When I was younger I greatly enjoyed watching Captain Planet. Something that was said several times an episode was that "The Power is Yours!" Well I feel that the same things applies. we are not talking about saving the planet but about saving your health. So when I ask you to tell me about what you are doing at home, I am not doing it to pry, but to ensure that you are staying on top of things. In fact this does give me an idea, partly because I do not recieve nearly enough e-mails throughout the day but please starting today if you do anything active please shoot me an e-mail, let me know. Keep a log for yourself. Once some time has passed and you go back and look over it you will be both amazed and proud of what you have accomplished. There are plently of people who have never done a workout in their lives, they are those that were in shape iin high school and can no longer run for a minute and are fine with that. You have already embarked upon a path of change and are making great strides just keep up the good work and continute to give 100%. Please read the information below and go to the websites. Email me with any questions or concerns, again please do not just rely upon thursday and Sunday workouts as your only exercise for the week. Have a great day.
More information to figure out your maximum target heart rate here is a simply calculation. 220- (YOUR AGE). For me mine is 220-22 = 198 is my max target heart rate. Now that you have your max target heart rate you want to figure out your target zone. This is about 60 - 85 percent of your max target heart rate. To figure this out you multiply any where from 60-85% by 220-(YOUR AGE). So it looks like 220-22 = 198(60%) = 118 bpm or beats per minute.
Target Heart rate Calculator: http://www.active.com/fitness/calculators/heartrate.htm?KNC-specialsections§ion=tools&engine=google&campaign=tools&adgroup=heartrate&HBX_OU=50#
Website for target heart rate and pulse checking: http://www.cchs.net/health/health-info/docs/0900/0984.asp?index=5508
Activity calorie counter chart: http://www.nutristrategy.com/activitylist4.htm
Thursday, October 23, 2008
Monday, October 13, 2008
Shame Shame Double Shame....everyone knows, Aunt Telly's name...OOOOOOops I may have just given a clue.
We're watchin' ya.
Tuesday, September 30, 2008
Monday, September 29, 2008
Sunday, September 21, 2008
Workout for Monday or Tuesday
Back and Biceps, these exercises will assist with toning and strengthening the arms. This will be accompanied with instructional videos. Remember to take some relatively light weights or soup cans. Remember you can do anything that you set your mind to doing. Also if there is another night in addition to Thursday that you would like me to come out just let me know and I can check my schedule. You can do it, you know you can.
Jumping Jacks (3 sets of 12) (1,2,3) = 1
Rows (3 sets of 10)
Dead lift (3 sets of 10)
Good mornings (3 sets of 10)
Shoulder shrugs (3 sets of 10)
Upright row (3 sets of 10)
Alternating Standing bicep curls (3 sets of 10)
21s (2 sets)
Reverse Curls (3 sets of 10)
Flutter Kicks 3 sets of 10 (1,2,3)= 1
Leg lifts (3 sets of 10)
If you have trouble picking things up when you are done, that is perfectly normal.
Will be sending videos shortly
Tony E. Howard II