RBL – Kelley Everette

So after 3 days of the stomach flu and not being able to eat or drink enough water, I am completely drained! I feel like I have absolutely no energy for anything. I slowly started back eating today but definitely not enough to fuel my body. I completely understand what it means now when people say food is fuel. I definitely hope that tomorrow is better and that I am able to get a good breakfast in to fuel my workout. Through this journey I have learned so much about food and my limits with food. As someone who is recovering from binge eating it’s very important that my relationship with food is healthy and not a crash diet. As I continue to learn more and respect and love my body by providing it nutritious food I can feel the changes that come with it.

Week 7: Day SEVEN – Rest!

Week 7: Day SEVEN

Take time to REST today!!

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

RBL -Jodie Heddin

After my flare-up and day of rest yesterday I was back at it today. I did the Cardio Dance Blast Class tonight and it felt AMAZING! However by the end of the class my hip and back, which has been my primary source of pain was already beginning to hurt.

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I had a discussion with God prior to class, if he would keep my pain to a minimum I promise to push through it and keep moving! I can already see such a difference I don’t ever want to turn back or reach a stand still! #RBL2019

RBL – Angie Parnell’s healthy lunch

I was super excited to come home a create a healthy lunch. Even my 3 year old that tagged alone made healthy choices. Brian wanted strawberries, black beans, caulliflower Rice’s, humus and tortilla chips. I have a black bean, salsa, and caulliflower rice barrito with a side of veggies and hummus. I don’t like carrots, but today I’m going to learn to like them with he help of my favorite humus. Such an encouragement and support this morning 💕

 

Week 7: Day FIVE At Home Workout Video

Week 7: Day FIVE At Home Workout Video

Week 7: Day Five Workout – 

Chest / Shoulders / Biceps / Abs
Always warm up with 3-5 minutes of movement & perform “Shoulder Openers.”

Rest 1 minute in between each round.

CHEST / SHOULDERS / BICEPS:
**Tri-Set: work each exercise in a row before starting again**
Chest press w/ dumbbell —10 to 12 reps — 3 sets
Lateral raise w/ dumbbell —10 to 12 reps — 3 sets
Hammer curl w/ dumbbell  — 10 to 12 reps — 3 sets

Chest flye  — 10 to 12 reps — 3 sets
Shoulder press  — 10 to 12 reps — 3 sets
Alternating bicep curl w/ dumbbell  — 10 to 12 reps — 3 sets

Incline chest press  — 10 to 12 reps — 3 sets
Rear delt banded presses  — 10 to 12 reps — 3 sets
Concentration curl  — 10 to 12 reps — 3 sets

ABS:
Crunch dumbbell roll up — 15 reps — 3 sets
Heel side to side touches — 15 reps — 3 sets
Hold dumbbell over chest w/ reverse crunch  — 15 reps — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

RBL -Haley Crawford says God Sends Little Messengers

Okay, so today wasn’t my finest day emotionally. I was so burnt out from teaching kiddos and dealing with observations and all of life’s other stressors that I just wanted to curl up in bed. On my way home all I could think of was my “well deserved” nap that I was going to take (which was likely going to be too long).

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I arrived home and got a quick snack of a boiled egg and sat down for a few moments. That’s when two little black kitties come wandering up purring loudly and rubbing themselves against my hand. I suddenly felt so warm and happy to know that I was wanted and loved.
At first I thought it was silly to be so uplifted by two cats, but as I sat my mind wandered to God’s creation and His perfect plan. God placed animals in our lives for a reason just like everything He ever made. And if He has a plan and purpose for all animals big and small, how much more does He have in store for us?

 

RBL – Rebecca Castles Working out can be fun!

Working out can be fun!

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I used to think that working out was a chore. Sweating was an inconvenience and going to the gym was a hassle. Now that I am 5 weeks in I’ve discovered that going to the gym is a stress reliever!

Sweating is proof of putting your all into it and working out is worth it. My favorite is the Sprint 8 on the recumbent bike. If you have not tried it yet, I highly recommend it.

 

 

Week 7: Day THREE At Home Workout Video

Week 7: Day THREE At Home Workout Video

Week 7: Day Three Workout – 

LEGS / ABS:
Always warm up with 3-5 minutes of movement & perform “Hip Openers”
Rest 1 minute in between each Super-set (do 2 exercises in a row before starting again)

LEGS:
Dumbbell Squats — 10 to 12 reps — 3 Sets
Front Lunges w/ Dumbbells —10 reps — 3 sets

Sumo Squats w/ Dumbbells  — 10 to 12 reps — 3 sets
Side Lunge w/ or w/out Dumbbells  — 10 reps — 3 sets

Dumbbell Stiff Leg Deadlift  — 10 to 12 reps — 3 sets
Rear Lunge w/ or w/out Dumbbells  — 10 reps — 3 sets

Hip Bridge w/ or w/out Weight  — 15 reps — 3 sets

ABS:
Bug — 30 seconds — 3 sets
Plank — 30 seconds — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 7: Cardiovascular Workouts

Cardiovascular workouts should be done on Days 2, 4 and 6. You can use the description below as a guide.

CARDIORESPIRATORY TRAINING:

  • Continue with program from Phase 1 OR
  • Interval Training (30 minutes) OR
  • High Intensity Interval Training (20 minutes) OR
  • Work on the Couch 2 5K program

__________________________

Couch to 5K — Complete three times this week

  • For your 3 runs in Week 7:
    • Begin with a brisk five-minute walk
    • Then 25 minutes of running

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

The Retirment Company Logo.png

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

RBL – Katie Rainey Left Her Class

Happy Monday 😊

Excited to be back at Body Combat this morning! As I left my class this morning and was thinking about my busy day and week Johnny Diaz’s song Breathe came on.

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So friends as we start this week of our journey remember to just breathe when things seem to get a bit crazy! Rest in God’s peace and grace and take a deep breathe. Have a beautiful day❤️
#RBL2019